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Athlean X - Home Edition Weeks 1-4
General
Beginner
Machine strength
Plan Details
The Athlean X - Home Edition Weeks 1-4 routine by fayde is a 20 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Week 1 STRENGTH TRAINING WORKOUT I - Upper Body Push
Est. 37 min
6 exercises
Spiderman Crawls
2 Sets x 10 Reps
Alternate DB Press (Neutral Grip)
3 Sets x 10 Reps
Rotational DB Shoulder Press
3 Sets x 12 Reps
Shoulder L Raises (69)
3 Sets x 12 Reps
Woodchopper Pushdowns (36)
4 Sets x 12 Reps
Cable External Rotation
3 Sets x 15 Reps
Day 2
Week 1 Conditioning Workout 1
Est. 6 min
4 exercises
QFL Lateral Run
1 Set
QFL In In Out Out
1 Set
QFL Icky Shuffle
1 Set
QFL Ali Shuffle
1 Set
Day 3
Week 1 STRENGTH TRAINING WORKOUT II - Lower body / Core
Est. 33 min
6 exercises
Dumbbell Squat
4 Sets x 12 Reps
Dumbbell Side Lunge
3 Sets x 12 Reps
DB Single Leg RDL
3 Sets x 12 Reps
Hip Bucks
4 Sets x 12 Reps
Starfish Crunch
2 Sets
Heels to the Heavens (105)
2 Sets
Day 4
Week 1 Conditioning Workout 2
Est. 22 min
1 exercise
Running
1 Set
Day 5
Week 1 STRENGTH TRAINING WORKOUT III - Upper Body Pull / Core
Est. 33 min
5 exercises
Machine Inverted Row
4 Sets x 12 Reps
Dumbbell Bent Over Row and Kickback
3 Sets x 12 Reps
Reverse Lunge Curls
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
V-Up Russian Twist
4 Sets
Day 6
Week 2 STRENGTH TRAINING WORKOUT I - Upper Body Push
Est. 35 min
5 exercises
Burpee Push Up Pyramid
3 Sets x 20 Reps
Tubing Chest Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Bent Over Row and Kickback
3 Sets x 12 Reps
Tubing Tricep Push Aways
3 Sets x 12 Reps
Day 7
Week 2 Conditioning Workout 1
Est. 20 min
6 exercises
V-Up Russian Twist
1 Set
Boxing
1 Set
Ball Passes (106)
1 Set
Boxing
1 Set
Heels to the Heavens (105)
1 Set
Boxing
1 Set
Day 8
Week 2 STRENGTH TRAINING WORKOUT II - Lower Body / Core
Est. 31 min
5 exercises
Single-Leg Squat w/Rotation
3 Sets x 12 Reps
Step Up Thrusts
3 Sets x 12 Reps
Kettlebell / DB Swing
4 Sets x 15 Reps
Slide Board / Slick Floor Bridge and Curl (60)
3 Sets x 15 Reps
Canoes
3 Sets
Day 9
Week 2 Conditioning Workout 2
Est. 6 min
4 exercises
Line Drill - Crossovers
1 Set
Line Drill - X Jump Turns
1 Set
Line Drill - Side to Side Double Hops
1 Set
Line Drill - Crossovers
1 Set
Day 10
Week 2 STRENGTH TRAINING WORKOUT III - Upper Body Pull / Core
Est. 35 min
5 exercises
Pull-Up
4 Sets
DB Renegade Row
3 Sets x 12 Reps
DB Fielder Curls
4 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 30 Reps
Starfish Crunch
3 Sets
Day 11
Week 3 STRENGTH TRAINING WORKOUT I - Upper Body Push
Est. 39 min
5 exercises
Burpee Push Up Pyramid
3 Sets x 36 Reps
Cable/Tubing Rotational Chest Press
4 Sets x 12 Reps
Plate Squeeze Stances
3 Sets x 12 Reps
Eccentric Triceps (The Big Catch)
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 15 Reps
Day 12
Week 3 Conditioning Workout 1
Est. 6 min
4 exercises
Cone Drill - 5-10-5 Right and Left x 5 each
1 Set
Cone Drill - Star Drill x 5
1 Set
Cone Drill - 4 Corners x 5
1 Set
Cone Drill - Agility Wheel x 5
1 Set
Day 13
Week 3 STRENGTH TRAINING WORKOUT II - Lower body / Core
Est. 27 min
5 exercises
3 Way Lunge Reach
3 Sets x 7 Reps
Skier (Skater) Hops
3 Sets
Crossover Step Ups
3 Sets x 12 Reps
Hip Bucks
3 Sets x 15 Reps
Windshield Wipers
3 Sets
Day 14
Week 3 Conditioning Workout 2
Est. 6 min
4 exercises
Sprint/Walk/Jog (141) x 6
1 Set
Full Gassers (138) x 6
1 Set
Half Gassers (136) x 4
1 Set
30 Yard Jumps (137) x 4
1 Set
Day 15
Week 3 STRENGTH TRAINING WORKOUT III - Upper Body Pull / Core
Est. 32 min
5 exercises
Pull-Up
3 Sets
Standing Barbell Row (63)
3 Sets x 12 Reps
Rotational High Row
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
ISO Crunches
3 Sets
Day 16
Week 4 STRENGTH TRAINING WORKOUT I - Athlean Challenge I
Est. 2 min
1 exercise
400 Challenge - push ups, inverted pull ups, body weight squats, full sit ups x 100 each
1 Set
Day 17
Week 4 STRENGTH TRAINING WORKOUT II - Core I
Est. 19 min
5 exercises
Rollups (103)
2 Sets x 12 Reps
Heels to the Heavens (105)
2 Sets x 15 Reps
Ball Passes (106)
2 Sets x 12 Reps
Jackknife Sit-Up
2 Sets x 15 Reps
Physioball Reverse Hyperextensions (32)
2 Sets x 10 Reps
Day 18
Week 4 Conditioning Workout
Est. 19 min
6 exercises
Jump Rope
1 Set
Jump Rope - Side to Side Hops (2 Feet) (132) - x 50
1 Set
Jump Rope - Single Leg Jumps (131) - x 50
1 Set
Jump Rope - Side to Side Hops (1 Foot) (133) - x 50
1 Set
Jump Rope - Side to Side Hops (2 Feet) (132) - x 50
1 Set
Jump Rope
1 Set
Day 19
Week 4 STRENGTH TRAINING WORKOUT II - Core II
Est. 17 min
3 exercises
Plank Straight Leg March (107)
3 Sets x 30 Reps
Plank Opposite Knee to Elbow (112)
2 Sets x 30 Reps
Plank Same Side Knee to Elbow (116)
2 Sets x 15 Reps
Day 20
Week 4 STRENGTH TRAINING WORKOUT III - ATHLEAN CHALLENGE RETEST
Est. 2 min
1 exercise
400 Challenge - push ups, inverted pull ups, body weight squats, full sit ups x 100 each
1 Set
