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Deus ex machina - Advanced
General
Advanced
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Plan Details
The Deus ex machina - Advanced routine by Atticus717 is a 24 day workout plan. It is an advanced level plan to achieve general fitness goals.
This month's training routine is called "Deus ex machina " General tips for the journey ahead: Stay as consistent possible - consistency will give you the greatest results in the least amount of time. Be diligent. Share your progress - stay accountable with the tribe, we are all counting on each other (check the facebook group) Rest - make sure you are sleeping enough to ensure proper recovery and to avoid fatigue, burn-out, and injury. Check in daily - Be sure to check in daily in case of updates, new training videos, book reviews, and more (Check emails I send you) Training Tips: Try not to deviate from the workout. I've designed this program for the most optimal success. Don't go to failure on every set - going to failure will inhibit and reduce your overall training volume for that day. Choose a weight that you use to complete all reps within that specific set. Going to high and then having to switch to a lower weight is not the most optimal training strategy. Increase weight as you get stronger through the days/weeks/months. Warming Up Tips: Warming up prior to training is important Warming up primes the body for a great day of work sets - not just an average one. You don't need that many warm-up sets to prepare you. 1x5 @ 40% working set weight 1x5 @ 50% working set weight 1x3 @ 60% working set weight Jump into working sets. Abdominal training: Train abs 2-3 times a week. A crunch type of movement and planks for a total of 5-8 sets per workout. Rep ranges that work best is between 10-15 per set for crunches and between 40 - 60 second sets for the planks If I need to add things, let me know we are trying new things every month. If you have any questions, hit me up in the mastermind group
Routine detail
Day 1
Upper Body
Est. 62 min
9 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Barbell)
4 Sets x 12 Reps
Barbell Row or Hex Bar Deadlift
4 Sets x 12 Reps
Dumbbell Fly or Pec Deck
4 Sets x 15 Reps
Rope Straight Arm Pull Down
4 Sets x 15 Reps
Incline Dumbbell or Barbell Bench Press
3 Sets x 12 Reps
Single-arm dumbbell Row
3 Sets x 12 Reps
Weighted Push-Ups (AMRAP)
3 Sets
Weighted Pull-Ups (AMRAP)
3 Sets
Day 2
Rest days we will be walking 10,000 steps roughly 60 minutes to 120 minutes
Est. 0 min
0 exercises
This day is empty
Day 3
Legs
Est. 72 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Barbell Squat
4 Sets x 12 Reps
Deadlifts
4 Sets x 12 Reps
Leg Extensions
12 Sets x 8 Reps
Lunges (Walking)
4 Sets x 20 Reps
Hip Thrusters (Barbell)
4 Sets x 15 Reps
Leg Curls (Seated)
3 Sets x 12 Reps
Seated Calf Raises
4 Sets x 12 Reps
Day 4
Rest days we will be walking 10,000 steps roughly 60 minutes to 120 minutes
Est. 0 min
0 exercises
This day is empty
Day 5
Shoulders
Est. 78 min
10 exercises
HIIT Cardio (15 minutes)
1 Set
Standing Barbell Shoulder Press
4 Sets x 12 Reps
Side Lateral Raise
4 Sets x 12 Reps
Cable Rear Dealt Fly
4 Sets x 15 Reps
Dumbbell Arnold Press
4 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Ez Bar Skull Crushers
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Cable Overhead Triceps Extension
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Day 6
Rest days we will be walking 10,000 steps roughly 60 minutes to 120 minutes
Est. 0 min
0 exercises
This day is empty
Day 7
Upper Body
Est. 62 min
9 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Barbell)
4 Sets x 12 Reps
Barbell Row or Hex Bar Deadlift
4 Sets x 12 Reps
Dumbbell Fly or Pec Deck
4 Sets x 15 Reps
Rope Straight Arm Pull Down
4 Sets x 15 Reps
Incline Dumbbell or Barbell Bench Press
3 Sets x 12 Reps
Single-arm dumbbell Row
3 Sets x 12 Reps
Weighted Push-Ups (AMRAP)
3 Sets
Weighted Pull-Ups (AMRAP)
3 Sets
Day 8
Rest days we will be walking 10,000 steps roughly 60 minutes to 120 minutes
Est. 0 min
0 exercises
This day is empty
Day 9
Legs
Est. 72 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Barbell Squat
4 Sets x 12 Reps
Deadlifts
4 Sets x 12 Reps
Leg Extensions
12 Sets x 8 Reps
Lunges (Walking)
4 Sets x 20 Reps
Hip Thrusters (Barbell)
4 Sets x 15 Reps
Leg Curls (Seated)
3 Sets x 12 Reps
Seated Calf Raises
4 Sets x 12 Reps
Day 10
Rest days we will be walking 10,000 steps roughly 60 minutes to 120 minutes
Est. 0 min
0 exercises
This day is empty
Day 11
Shoulders
Est. 78 min
10 exercises
HIIT Cardio (15 minutes)
1 Set
Standing Barbell Shoulder Press
4 Sets x 12 Reps
Side Lateral Raise
4 Sets x 12 Reps
Cable Rear Dealt Fly
4 Sets x 15 Reps
Dumbbell Arnold Press
4 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Ez Bar Skull Crushers
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Cable Overhead Triceps Extension
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Day 12
Rest days we will be walking 10,000 steps roughly 60 minutes to 120 minutes
Est. 0 min
0 exercises
This day is empty
Day 13
Upper Body
Est. 62 min
9 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Barbell)
4 Sets x 12 Reps
Barbell Row or Hex Bar Deadlift
4 Sets x 12 Reps
Dumbbell Fly or Pec Deck
4 Sets x 15 Reps
Rope Straight Arm Pull Down
4 Sets x 15 Reps
Incline Dumbbell or Barbell Bench Press
3 Sets x 12 Reps
Single-arm dumbbell Row
3 Sets x 12 Reps
Weighted Push-Ups (AMRAP)
3 Sets
Weighted Pull-Ups (AMRAP)
3 Sets
Day 14
Rest days we will be walking 10,000 steps roughly 60 minutes to 120 minutes
Est. 0 min
0 exercises
This day is empty
Day 15
Legs
Est. 72 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Barbell Squat
4 Sets x 12 Reps
Deadlifts
4 Sets x 12 Reps
Leg Extensions
12 Sets x 8 Reps
Lunges (Walking)
4 Sets x 20 Reps
Hip Thrusters (Barbell)
4 Sets x 15 Reps
Leg Curls (Seated)
3 Sets x 12 Reps
Seated Calf Raises
4 Sets x 12 Reps
Day 16
Rest days we will be walking 10,000 steps roughly 60 minutes to 120 minutes
Est. 0 min
0 exercises
This day is empty
Day 17
Shoulders
Est. 78 min
10 exercises
HIIT Cardio (15 minutes)
1 Set
Standing Barbell Shoulder Press
4 Sets x 12 Reps
Side Lateral Raise
4 Sets x 12 Reps
Cable Rear Dealt Fly
4 Sets x 15 Reps
Dumbbell Arnold Press
4 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Ez Bar Skull Crushers
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Cable Overhead Triceps Extension
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Day 18
Rest days we will be walking 10,000 steps roughly 60 minutes to 120 minutes
Est. 0 min
0 exercises
This day is empty
Day 19
Upper Body
Est. 62 min
9 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Barbell)
4 Sets x 12 Reps
Barbell Row or Hex Bar Deadlift
4 Sets x 12 Reps
Dumbbell Fly or Pec Deck
4 Sets x 15 Reps
Rope Straight Arm Pull Down
4 Sets x 15 Reps
Incline Dumbbell or Barbell Bench Press
3 Sets x 12 Reps
Single-arm dumbbell Row
3 Sets x 12 Reps
Weighted Push-Ups (AMRAP)
3 Sets
Weighted Pull-Ups (AMRAP)
3 Sets
Day 20
Rest days we will be walking 10,000 steps roughly 60 minutes to 120 minutes
Est. 0 min
0 exercises
This day is empty
Day 21
Legs
Est. 72 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Barbell Squat
4 Sets x 12 Reps
Deadlifts
4 Sets x 12 Reps
Leg Extensions
12 Sets x 8 Reps
Lunges (Walking)
4 Sets x 20 Reps
Hip Thrusters (Barbell)
4 Sets x 15 Reps
Leg Curls (Seated)
3 Sets x 12 Reps
Seated Calf Raises
4 Sets x 12 Reps
Day 22
Rest days we will be walking 10,000 steps roughly 60 minutes to 120 minutes
Est. 0 min
0 exercises
This day is empty
Day 23
Shoulders
Est. 78 min
10 exercises
HIIT Cardio (15 minutes)
1 Set
Standing Barbell Shoulder Press
4 Sets x 12 Reps
Side Lateral Raise
4 Sets x 12 Reps
Cable Rear Dealt Fly
4 Sets x 15 Reps
Dumbbell Arnold Press
4 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Ez Bar Skull Crushers
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Cable Overhead Triceps Extension
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Day 24
Rest days we will be walking 10,000 steps roughly 60 minutes to 120 minutes
Est. 0 min
0 exercises
This day is empty
