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simple start
General
Intermediate
Machine strength
Plan Details
The simple start routine by hahd is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Heavy Lifts Are Key This workout workouts out the complementary exercise groups together on the same day. Just like your chest and triceps day, by mixing in biceps with your back exercises, you will be training for optimal muscle growth. As with most back workouts, the secondary muscles that are normally used are your arms, mainly the biceps. Thus combining both back and biceps together works little muscles and stimulates more muscle growth. We've left out any cardio or core exercises, but feel free to add them into the workout. Warming Up Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. Reps, Sets and Rest There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. Getting Help If you need some help getting started, join our facebook group and our team and existing community would be happy to help!
Routine detail
Mon
glute target day
Est. 108 min
12 exercises
Kettlebell One-Arm Swing
3 Sets x 15 Reps
Barbell Good Morning
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Barbell Lunge
4 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 15 Reps
glute side kick
4 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Step Machine
1 Set
Barbell Glute Bridge
3 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Wed
Chest, shoulder and abs
Est. 74 min
12 exercises
Band Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Fri
Leg Day
Est. 42 min
6 exercises
Kettlebell Dead Clean
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 12 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Any
Back and Biceps
Est. 209 min
13 exercises
Treadmill Running
3 Sets
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Rope Lat Pulldown
3 Sets x 15 Reps
Cable Rope Deltoid Row
3 Sets x 15 Reps
Treadmill Running
3 Sets
Any
abs hiit
Est. 106 min
8 exercises
Crunch
3 Sets x 12 Reps
burpee
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Mountain Climber
3 Sets x 12 Reps
Forearm Plank with Hip Abduction
3 Sets x 12 Reps
Medicine Ball Overhead Slam
3 Sets x 12 Reps
Scissor Kick
3 Sets x 12 Reps
Jump Rope
3 Sets
