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Crush60 (Phase 1) v2
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The Crush60 (Phase 1) v2 routine by alex.haddad is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
CRUSH TRAINING REGIMENT In this program, we will be CRUSHING two main goals: 1) Build Lean Muscle and Gain Strength. 2) Burn Fat and Harden Up. In these rep schemes, you will stimulate muscle growth by activating muscle fbers you didn’t even know you had. The goal is to engage diferent types of muscle fbers by drastically changing the weight used within the same exercise. I hope you’re up for a challenge because this shit is hard! Here are some terms and expectations: WARM UP Every workout begins with a warm up. Each day's title will tell you which of the three warm ups you do. Waterdrop • 10 Minutes on the stairs, incline treadmill, bike, or cardio equipment of your choice • 3 sets of 15 crunches Flexing arm • 25 lightweight DB biceps curls • 25 lightweight triceps rope extensions • 15 Push Ups Flame • 15 Bodyweight squats • Jumping jacks - 30 seconds • 3 sets of 15 crunches WEIGHT SELECTION If the exercise calls for 15 reps, you will FAIL to perform the 15th rep. If you can perform the fnal rep on any given exercise with ease, you aren’t going heavy enough. UP THE WEIGHT! This process will include a little trial and error, but you should have a pretty good feel for your strength after the frst set. We can only do so much – you have to push yourself. If the exercise has a rep variation, make sure you adjust the weight accordingly for each set. SUPERSET: SS Reading a superset is easy! Perform the first set of the first exercise as listed, then immediately perform the frst set of the second exercise as listed, with NO REST. If there is a rest time listed, it pertains to resting after the second exercise. Now repeat! DROP SET: DS Drop Sets are pretty simple to read and pretty hard to perform. Crush the reps listed, then immediately cut the weight in half, and perform reps until ABSOLUTE FAILURE. Guys...there will be grunts. HIIT One set of HIIT, or high intensity interval training, consists of 20 seconds MAX EFFORT EXERTION, followed by 1:40 of recovery between each set. TABATA Tabata cardio. You don’t hate it as much as you think. Perform 20 seconds of exertion, followed by 10 seconds of rest. You will repeat this 8 times to successfully perform a Tabata Circuit... Push-ups and Pull-Ups are to failure and are listed as Quantity: 100 Rowing machine and cycling are to be performed as a HIIT. 1:40 at regular speed then followed by 20s at top speed. Repeat 4 times. HAVE FUN! REST DAYS Take rest days at your discretion. An important part of ftness, is the ability to listen to your body and know when enough is enough. Try limiting yourself to two or three rest days per week for optimal results. If you are in pain, please rest until you are fully recovered.
Routine detail
Day 1
PB: CHEST
Est. 61 min
12 exercises
Dumbbell Seated Bicep Curl
1 Set x 25 Reps
Cable Rope Overhead Tricep Extension
1 Set x 25 Reps
Push-Up
1 Set x 15 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Dumbbell Bench Press
1 Set x 15 Reps
Dumbbell Bench Press
1 Set x 5 Reps
Dumbbell Bench Press
1 Set x 15 Reps
Dumbbell Bench Press
1 Set x 5 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 15 Reps
Push-Up
4 Sets x 20 Reps
Day 2
PB: BACK
Est. 123 min
25 exercises
Indoor Cycling
1 Set
Crunch
3 Sets x 15 Reps
Barbell Deadlift
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Dumbbell One-Arm Row
1 Set x 5 Reps
Dumbbell One-Arm Row
1 Set x 15 Reps
Dumbbell One-Arm Row
1 Set x 5 Reps
Dumbbell One-Arm Row
1 Set x 15 Reps
Dumbbell One-Arm Row
1 Set x 5 Reps
Machine Seated Row
4 Sets x 15 Reps
Smith Machine Upright Row
1 Set x 15 Reps
Smith Machine Upright Row
1 Set x 5 Reps
Smith Machine Upright Row
1 Set x 15 Reps
Smith Machine Upright Row
1 Set x 15 Reps
Smith Machine Upright Row
1 Set x 5 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Pull-Up
1 Set x 10 Reps
Cable Seated Row
1 Set x 15 Reps
Pull-Up
1 Set x 10 Reps
Cable Seated Row
1 Set x 15 Reps
Pull-Up
1 Set x 10 Reps
Cable Seated Row
1 Set x 15 Reps
Pull-Up
1 Set x 10 Reps
Cable Seated Row
1 Set x 15 Reps
Back Hyperextension
4 Sets x 20 Reps
Day 3
PB: PERFORMANCE
Est. 96 min
23 exercises
Walking
1 Set
HIIT Rower Machine Sprints
1 Set
Crunch
3 Sets x 25 Reps
Decline Crunch
1 Set x 20 Reps
Hanging Leg Raise
1 Set x 10 Reps
Decline Crunch
1 Set x 20 Reps
Hanging Leg Raise
1 Set x 10 Reps
Decline Crunch
1 Set x 20 Reps
Hanging Leg Raise
1 Set x 10 Reps
Decline Crunch
1 Set x 20 Reps
Hanging Leg Raise
1 Set x 10 Reps
Bodyweight Step-Up
1 Set x 20 Reps
Machine Ab Crunch
1 Set x 20 Reps
Bodyweight Step-Up
1 Set x 20 Reps
Machine Ab Crunch
1 Set x 20 Reps
Bodyweight Step-Up
1 Set x 20 Reps
Machine Ab Crunch
1 Set x 20 Reps
Bodyweight Step-Up
1 Set x 20 Reps
Machine Ab Crunch
1 Set x 20 Reps
Bodyweight Step-Up
1 Set x 20 Reps
Bodyweight Squat
8 Sets x 10 Reps
Air Bike
4 Sets x 30 Reps
HIIT Spin Bike Sprints
1 Set
Day 4
PB: ARMS
Est. 80 min
22 exercises
Dumbbell Seated Bicep Curl
1 Set x 25 Reps
Cable Rope Overhead Tricep Extension
1 Set x 25 Reps
Push-Up
1 Set x 15 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10 Reps
EZ Bar Tricep Extension
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Standing Curl
1 Set x 10 Reps
Cable Shoulder Extension
1 Set x 10 Reps
Cable Standing Curl
1 Set x 10 Reps
Cable Shoulder Extension
1 Set x 10 Reps
Cable Standing Curl
1 Set x 10 Reps
Cable Shoulder Extension
1 Set x 10 Reps
Cable Standing Curl
1 Set x 10 Reps
Cable Shoulder Extension
1 Set x 10 Reps
EZ Bar Curl
1 Set x 10 Reps
Dip
1 Set x 10 Reps
EZ Bar Curl
1 Set x 10 Reps
Dip
1 Set x 10 Reps
EZ Bar Curl
1 Set x 10 Reps
Dip
1 Set x 10 Reps
EZ Bar Curl
1 Set x 10 Reps
Dip
1 Set x 10 Reps
Day 5
PB: HEAT
Est. 77 min
15 exercises
Jumping Jacks
1 Set
Bodyweight squats
1 Set x 15 Reps
Crunch
3 Sets x 25 Reps
Indoor Cycling
1 Set
Bodyweight squat jumps
1 Set x 8 Reps
Medicine ball slam
1 Set x 8 Reps
Bodyweight squat jumps
1 Set x 8 Reps
Medicine ball slam
1 Set x 8 Reps
Bodyweight squat jumps
1 Set x 8 Reps
Medicine ball slam
1 Set x 8 Reps
Bodyweight squat jumps
1 Set x 8 Reps
Medicine ball slam
1 Set x 8 Reps
Rowing
1 Set
50% Incline Fast Walking
1 Set
100% Incline Fast Walking
1 Set
Day 6
PB: SHOULDERS
Est. 88 min
16 exercises
Dumbbell Seated Bicep Curl
1 Set x 25 Reps
Cable Rope Overhead Tricep Extension
1 Set x 25 Reps
Push-Up
1 Set x 15 Reps
Smith Machine Rear Shoulder Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell Seated Shoulder Press
5 Sets x 15 Reps
Cable Upright Row
4 Sets x 15 Reps
Dumbbell Front Raise
1 Set x 10 Reps
Cable Rope Face Pull
1 Set x 20 Reps
Dumbbell Front Raise
1 Set x 10 Reps
Cable Rope Face Pull
1 Set x 20 Reps
Dumbbell Front Raise
1 Set x 10 Reps
Cable Rope Face Pull
1 Set x 20 Reps
Dumbbell Front Raise
1 Set x 10 Reps
Cable Rope Face Pull
1 Set x 20 Reps
Cable Lateral Raise
4 Sets x 15 Reps
Day 7
PB: LEGS
Est. 81 min
9 exercises
Jumping Jacks
1 Set
Bodyweight Squat
1 Set x 15 Reps
Crunch
3 Sets x 15 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 30 Reps
Machine Calf Press
3 Sets x 15 Reps
