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USMC SPREAD Microcycle II
Sport
Intermediate
Body
Plan Details
The USMC SPREAD Microcycle II routine by TheTobinator0311 is a 7 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Doing what you can, where you are, with what you have!!! Semper Fidelis. These 7 days are used for 4 weeks after switching from Microcycle I
Routine detail
Day 1
Chest/Back
Est. 143 min
12 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Leverage Decline Chest Press
4 Sets x 12 Reps
Dumbbell Decline Fly
4 Sets x 8 Reps
Push-Up
4 Sets x 75 Reps
Barbell Rack Pull
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Dumbbell Rear Deltoid Row
4 Sets x 8 Reps
Day 2
Shoulders/Abs
Est. 74 min
7 exercises
Barbell Hang Clean
4 Sets x 6 Reps
Barbell Shrug
4 Sets x 8 Reps
Barbell Rear Military Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Ab Ripper X
4 Sets x 12 Reps
Day 3
Cardio/Rest
Est. 62 min
1 exercise
Swimming
1 Set
Day 4
Legs
Est. 75 min
9 exercises
Barbell Deep Squat
4 Sets x 5 Reps
Machine Leg Press (Wide Stance)
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Bodyweight Rear Lunge
4 Sets x 12 Reps
Bodyweight Lunge
4 Sets x 12 Reps
Bodyweight Side Lunge
4 Sets x 12 Reps
Bodyweight Walking Lunge
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Day 5
Plyometrics
Est. 43 min
11 exercises
Box Jump Multiple Response
3 Sets x 30 Reps
Quick Box Jump
3 Sets
Tire Flips
3 Sets
Prisoner Squat
3 Sets x 30 Reps
Wall Sit
3 Sets
Star Jumper
3 Sets
Jump Lunges
3 Sets
Smurf Jacks
3 Sets
Kettlebell Pistol Squat
3 Sets x 15 Reps
Jungle Love
3 Sets x 1 Reps
Jump Rope
1 Set
Day 6
Cardio/Stretch
Est. 8 min
1 exercise
H.I.I.T. Core
4 Sets x 12 Reps
Day 7
Cardio/Stretch/Rest
Est. 3 min
1 exercise
H.I.I.T.
1 Set
