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My Fitness Reboot
General
Intermediate
Body
Plan Details
The My Fitness Reboot routine by andrewluchies is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Not for the faint of heart. Two options, A) Follow the workout as it is written, completing each exercise totally before moving to the next; or B) Use this as a model for circuit training. I would recommend option B for bodyweight days to amp up the effort, and option A on gym days for better focus on each lift. Every two weeks, increase the weight in the gym workouts. With the increase, you should be able to use the Light weights as your new Burn weights, and your Heavy as your new Light. Keep this in mind for periodization when you start this program. Every six weeks, move back two weeks with your weights. (Example, on week twelve you will use the weights you did on week ten. Week thirteen will then use the weights you used on week 11 and you will follow the addition of weight accordingly.)
Routine detail
Mon
In The Gym - Light
Est. 88 min
10 exercises
Kettlebell Leg Pass
3 Sets x 10 Reps
Kettlebell One-Arm Swing
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Cuban Press
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Barbell Clean Deadlift
3 Sets x 10 Reps
Bodyweight Wall Squat
3 Sets x 10 Reps
Ab Draw Leg Slide
3 Sets x 10 Reps
Tue
Body Weight - Burn
Est. 68 min
9 exercises
Bodyweight Squat
3 Sets x 20 Reps
Bodyweight Lunge
3 Sets x 15 Reps
Bodyweight Side Lunge
3 Sets x 15 Reps
Barbell Kneeling Squat
3 Sets x 20 Reps
Barbell Kneeling Jump Squat
3 Sets x 10 Reps
Dead Stop Push Up - Close Elbows
3 Sets x 15 Reps
Leg Pull-In
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Plank
3 Sets
Wed
In The Gym - Heavy
Est. 74 min
10 exercises
Kettlebell Leg Pass
2 Sets x 10 Reps
Kettlebell One-Arm Swing
2 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 7 Reps
Dumbbell One-Arm Row
3 Sets x 7 Reps
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Cuban Press
3 Sets x 7 Reps
Preacher Curl Machine
3 Sets x 7 Reps
Barbell Clean Deadlift
3 Sets x 5 Reps
Bodyweight Wall Squat
3 Sets x 10 Reps
Ab Draw Leg Slide
2 Sets x 10 Reps
Thu
Body Weight - Light
Est. 56 min
9 exercises
Bodyweight Squat
2 Sets x 10 Reps
Bodyweight Lunge
2 Sets x 10 Reps
Bodyweight Side Lunge
2 Sets x 10 Reps
Barbell Kneeling Squat
2 Sets x 10 Reps
Barbell Kneeling Jump Squat
2 Sets x 10 Reps
Dead Stop Push Up - Close Elbows
2 Sets x 10 Reps
Leg Pull-In
2 Sets x 10 Reps
Alternating Heel Touch
2 Sets x 150 Reps
Plank
2 Sets
Fri
In The Gym - Burn
Est. 88 min
10 exercises
Kettlebell Leg Pass
2 Sets x 15 Reps
Kettlebell One-Arm Swing
3 Sets x 20 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Barbell Bench Press
2 Sets x 15 Reps
Dumbbell Cuban Press
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Barbell Clean Deadlift
2 Sets x 15 Reps
Bodyweight Wall Squat
2 Sets x 20 Reps
Ab Draw Leg Slide
2 Sets x 20 Reps
Sat
Cardio & Mobility
Est. 53 min
2 exercises
Running
1 Set
Yoga
1 Set
