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Poseidon's Journey
General
Beginner
None
Plan Details
The Poseidon's Journey routine by atadili is a 31 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Day 1
Upper Body - Strength
Est. 107 min
8 exercises
Overhead Press (barbell or dumbbell)
4 Sets x 7 Reps
Pullups or lat pulldowns
4 Sets x 8 Reps
Seated Cable Rows
4 Sets x 6 Reps
Reverse Flys
3 Sets x 10 Reps
Treadmill Running
1 Set
Tricep Pushdowns
3 Sets x 8 Reps
Bench Press (flat, incline, decline)
5 Sets x 3 Reps
Curls (Barbell or Dumbbell)
3 Sets x 8 Reps
Day 2
Lower Body - Hypertrophy
Est. 115 min
8 exercises
Leg Curls
3 Sets x 15 Reps
Stiff-Leg Deadlift
4 Sets x 12 Reps
Leg Extensions
3 Sets x 15 Reps
Calf Raises
4 Sets x 15 Reps
Walking
1 Set
Squats (back or front)
4 Sets x 12 Reps
Hack Squat or Leg Press
4 Sets x 12 Reps
Weighted Lunges
2 Sets x 40 Reps
Day 3
Rest/cardio
Est. 8 min
2 exercises
Planks
3 Sets x 8 Reps
HIIT Cardio
1 Set
Day 4
Push - Power
Est. 100 min
7 exercises
Lateral Raises
3 Sets x 12 Reps
Overhead Press (barbell or dumbbell)
3 Sets x 5 Reps
Flys
3 Sets x 10 Reps
Walking
1 Set
Bench Press (flat, incline, decline)
4 Sets x 6 Reps
Dips
3 Sets x 8 Reps
Tricep Pushdowns
4 Sets x 15 Reps
Day 5
Pull - Strength
Est. 33 min
5 exercises
Deadlifts
4 Sets x 3 Reps
Pullups or lat pulldowns
4 Sets x 8 Reps
Rows (barbell, dumbell or machine)
4 Sets x 6 Reps
Reverse Flys
3 Sets x 10 Reps
Curls (Barbell or Dumbbell)
4 Sets x 8 Reps
Day 6
Legs - Hypertrophy
Est. 47 min
6 exercises
Deadlifts
4 Sets x 10 Reps
Hack Squat or Leg Press
4 Sets x 12 Reps
Weighted Lunges
2 Sets x 40 Reps
Calf Raises
4 Sets x 15 Reps
Leg Extensions
4 Sets x 15 Reps
Leg Curls
3 Sets x 20 Reps
Day 7
Rest/cardio
Est. 8 min
2 exercises
Planks
3 Sets x 8 Reps
HIIT Cardio
1 Set
Day 8
Upper Body - Power
Est. 44 min
7 exercises
Reverse Flys
3 Sets x 10 Reps
Paused Bench Press (Flat, Incline or Decline)
6 Sets x 4 Reps
Pullups or lat pulldowns
3 Sets x 8 Reps
Overhead Press (barbell or dumbbell)
3 Sets x 8 Reps
Overhead Tricep Extension
3 Sets x 10 Reps
Rows (barbell, dumbell or machine)
3 Sets x 8 Reps
Curls (Barbell or Dumbbell)
3 Sets x 10 Reps
Day 9
Lower Body - Strength
Est. 40 min
6 exercises
Squats (back or front)
5 Sets x 3 Reps
Leg Extensions
3 Sets x 10 Reps
Hip Thrusts or Deadlifts
4 Sets x 6 Reps
Weighted Lunges
3 Sets x 16 Reps
Calf Raises
4 Sets x 10 Reps
Leg Curls
3 Sets x 10 Reps
Day 10
Rest/cardio
Est. 8 min
2 exercises
Planks
3 Sets x 8 Reps
HIIT Cardio
1 Set
Day 11
Push - Hypertrophy
Est. 49 min
7 exercises
Bench Press (flat, incline, decline)
4 Sets x 12 Reps
Dumbbell Bench Press (Flat)
4 Sets x 12 Reps
Flys
2 Sets x 15 Reps
Lateral Raises (Triple Drop Set)
3 Sets x 15 Reps
Overhead Press (barbell or dumbbell)
4 Sets x 12 Reps
Lateral Raises
2 Sets x 15 Reps
Overhead Tricep Extension
4 Sets x 15 Reps
Day 12
Pull - Power
Est. 34 min
6 exercises
Rows (barbell, dumbell or machine)
3 Sets x 6 Reps
Underhand Pullups or Lat Pulldowns
4 Sets x 8 Reps
Close-Grip Pulldowns
3 Sets x 10 Reps
Curls (Barbell or Dumbbell)
4 Sets x 12 Reps
Rows (barbell, dumbell or machine) - AMRAP
1 Set x 6 Reps
Face Pulls
2 Sets x 15 Reps
Day 13
Lower Body - Strength
Est. 36 min
6 exercises
Leg Curls
2 Sets x 8 Reps
Leg Extensions
3 Sets x 8 Reps
Deadlifts
5 Sets x 3 Reps
Calf Raises
4 Sets x 8 Reps
Hack Squat or Leg Press
4 Sets x 6 Reps
Weighted Lunges
2 Sets x 16 Reps
Day 14
Rest/cardio
Est. 8 min
2 exercises
Planks
3 Sets x 8 Reps
HIIT Cardio
1 Set
Day 15
Upper Body - Hypertrophy
Est. 53 min
8 exercises
Bench Press (flat, incline, decline)
4 Sets x 10 Reps
Underhand Pullups or Lat Pulldowns
4 Sets x 10 Reps
Rows (barbell, dumbell or machine)
4 Sets x 12 Reps
Dips
3 Sets x 12 Reps
Reverse Flys
2 Sets x 15 Reps
Overhead Tricep Extension
3 Sets x 15 Reps
Flys
2 Sets x 15 Reps
Curls (Barbell or Dumbbell)
3 Sets x 15 Reps
Day 16
Lower Body - Power
Est. 32 min
6 exercises
Deadlifts - AMRAP
1 Set x 6 Reps
Leg Curls
3 Sets x 10 Reps
Pause Squat (front or back)
6 Sets x 4 Reps
Hack Squat or Leg Press
3 Sets x 8 Reps
Deadlifts
1 Set x 6 Reps
Calf Raises
3 Sets x 10 Reps
Day 17
Rest/cardio
Est. 8 min
2 exercises
Planks
3 Sets x 8 Reps
HIIT Cardio
1 Set
Day 18
Push - Strength
Est. 27 min
5 exercises
Bench Press (flat, incline, decline)
5 Sets x 3 Reps
Dips
3 Sets x 8 Reps
Overhead Press (barbell or dumbbell)
3 Sets x 5 Reps
Overhead Tricep Extension
2 Sets x 12 Reps
Tricep Pressdowns
2 Sets x 10 Reps
Day 19
Pull - Hypertrophy
Est. 46 min
7 exercises
Face Pulls
2 Sets x 20 Reps
Reverse Flys
2 Sets x 20 Reps
Curls (Barbell or Dumbbell)
4 Sets x 12 Reps
Preacher Curls
2 Sets x 15 Reps
Pullups or lat pulldowns
4 Sets x 10 Reps
Rows (barbell, dumbell or machine)
4 Sets x 12 Reps
Close-Grip Pulldowns
3 Sets x 15 Reps
Day 20
Lower Body - Power
Est. 38 min
7 exercises
Speed Deadlifts
6 Sets x 4 Reps
Stiff-Leg Deadlift
2 Sets x 10 Reps
Calf Raises
4 Sets x 15 Reps
Squats (back or front)
1 Set x 6 Reps
Weighted Lunges
2 Sets x 20 Reps
Leg Extensions
2 Sets x 12 Reps
Squats - AMRAP
1 Set x 6 Reps
Day 21
Rest/cardio
Est. 8 min
2 exercises
Planks
3 Sets x 8 Reps
HIIT Cardio
1 Set
Day 22
Upper Body - Taper Down Weights/Reps On Last Set
Est. 42 min
6 exercises
Curls (Barbell or Dumbbell)
3 Sets x 12 Reps
Bench Press (flat, incline, decline)
5 Sets x 9 Reps
Tricep Extensions
3 Sets x 12 Reps
Rows (barbell, dumbell or machine)
4 Sets x 8 Reps
Shoulder Press (Circuit Day or Chest Day)
4 Sets x 7 Reps
Pullups or lat pulldowns
3 Sets x 12 Reps
Day 23
Lower Body - Taper Down Weights/Reps On Last Set
Est. 31 min
5 exercises
Walking Lunges
3 Sets x 8 Reps
Hip Thrusts or Sumo Deadlifts
3 Sets x 9 Reps
Squats (back or front)
3 Sets x 9 Reps
Calf Raises
4 Sets x 10 Reps
Leg Extensions
3 Sets x 12 Reps
Day 24
Rest/cardio
Est. 8 min
2 exercises
Planks
3 Sets x 8 Reps
HIIT Cardio
1 Set
Day 25
Push - Taper Down Weights/Reps On Last Set
Est. 41 min
6 exercises
Overhead Tricep Extension
3 Sets x 15 Reps
Tricep Pressdowns
3 Sets x 12 Reps
Flys
3 Sets x 15 Reps
Bench Press (Incline)
4 Sets x 10 Reps
Bench Press (Flat)
4 Sets x 10 Reps
Dips
3 Sets x 12 Reps
Day 26
Pull - Taper Down Weights/Reps On Last Set
Est. 47 min
7 exercises
Lateral Raises
3 Sets x 15 Reps
Pullups or lat pulldowns
4 Sets x 8 Reps
Seated Cable Rows
4 Sets x 10 Reps
Moto Rows
3 Sets x 12 Reps
Preacher Curls
3 Sets x 15 Reps
Curls (Barbell or Dumbbell)
3 Sets x 12 Reps
Face Pulls
3 Sets x 15 Reps
Day 27
Legs - Taper Down Weights/Reps On Last Set
Est. 42 min
6 exercises
Hip Thrusts or Sumo Deadlifts
4 Sets x 10 Reps
Hack Squat or Leg Press
4 Sets x 10 Reps
Walking Lunges
2 Sets x 20 Reps
Calf Raises
4 Sets x 15 Reps
Leg Curls
3 Sets x 12 Reps
Leg Extensions
3 Sets x 12 Reps
Day 28
Rest/cardio
Est. 8 min
2 exercises
Planks
3 Sets x 8 Reps
HIIT Cardio
1 Set
Day 29
Bench
Est. 20 min
5 exercises
Bench Press (100-104% RPM)
1 Set x 1 Rep
Tricep Pushdowns
3 Sets x 10 Reps
Rows (barbell, dumbell or machine)
3 Sets x 10 Reps
Bench Press (90-94% RPM)
1 Set x 1 Rep
Bench Press (96-100% RPM)
1 Set x 1 Rep
Day 30
Squat
Est. 20 min
5 exercises
Squats (94-100% RPM)
1 Set x 1 Rep
Squats (100-104% RPM)
1 Set x 1 Rep
Calf Raises
3 Sets x 12 Reps
Leg Extensions
3 Sets x 12 Reps
Squats (90-94% RPM)
1 Set x 1 Rep
Day 31
Deadlift
Est. 20 min
5 exercises
Deadlift (94-100% RPM)
1 Set x 1 Rep
Deadlift (100-104% RPM)
1 Set x 1 Rep
Calf Raises
3 Sets x 12 Reps
Leg Curls
3 Sets x 12 Reps
Deadlift (90-94% RPM)
1 Set x 1 Rep
