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Laura's 12 Week Program - Weeks 1 to 4
General
Intermediate
Machine strength
Plan Details
The Laura's 12 Week Program - Weeks 1 to 4 routine by laurajloschiavo is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3 days running 4 days gym
Routine detail
Day 1
Upper Body
Est. 73 min
11 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Kettlebell One-Arm Clean and Jerk
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Standing Curl
3 Sets x 12 Reps
Treadmill Running
1 Set
Day 2
Lower Body
Est. 91 min
14 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Hip Extension (Standing)
3 Sets x 12 Reps
Box Jump Multiple Response
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Single-Leg Calf Press
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Cable Pull Through
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 3
Run
Est. 32 min
1 exercise
Running
1 Set
Day 4
Upper Body & Skips
Est. 83 min
19 exercises
Dumbbell Fly
3 Sets x 12 Reps
Jump Rope
1 Set
Dumbbell One-Arm Row
3 Sets x 12 Reps
Jump Rope
1 Set
Dumbbell Lateral Raise
3 Sets x 12 Reps
Jump Rope
1 Set
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Jump Rope
1 Set
Dumbbell Tricep Extension
3 Sets x 12 Reps
Jump Rope
1 Set
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Jump Rope
1 Set
Machine Fly
3 Sets x 12 Reps
Jump Rope
1 Set
Cable Seated Row
3 Sets x 12 Reps
Jump Rope
1 Set
Single-Leg Bench Dip
3 Sets x 12 Reps
Jump Rope
1 Set
Dumbbell Concentration Curl
3 Sets x 12 Reps
Day 5
Run
Est. 32 min
1 exercise
Running
1 Set
Day 6
Lower Body, Abs and Cardio
Est. 81 min
18 exercises
Barbell Stiff-Leg Deadlift (Wide Stance)
3 Sets x 12 Reps
Jump Rope
1 Set
Box Jump Multiple Response
3 Sets x 8 Reps
Jump Rope
1 Set
Barbell Lunge
3 Sets x 12 Reps
Jump Rope
1 Set
Machine Leg Press
3 Sets x 12 Reps
Jump Rope
1 Set
Calf Press On Leg Press
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Jump Rope
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Jump Rope
1 Set
Hanging Leg Raise
3 Sets x 12 Reps
Jump Rope
1 Set
Dumbbell Side Bend
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Plank
3 Sets
Day 7
Run
Est. 62 min
1 exercise
Running
1 Set
