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Poseidon's Journey
General
Beginner
None
Plan Details
The Poseidon's Journey routine by Atticus717 is a 28 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. 47 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Flat, Incline or Decline)
5 Sets x 3 Reps
Overhead Press (Barbell or Dumbbell)
4 Sets x 7 Reps
Pullup or Lat Pulldown
4 Sets x 8 Reps
Rows (Seated or Bent-Over)
4 Sets x 6 Reps
Reverse Flys
3 Sets x 10 Reps
Curls (Barbell or Dumbbell)
3 Sets x 8 Reps
Tricep Pressdown
3 Sets x 8 Reps
Day 2
Lower Body - Hypertrophy
Est. 55 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Squat (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
Stiff-Leg Deadlift
4 Sets x 12 Reps
Leg Extensions
3 Sets x 15 Reps
Leg Curls (Seated)
3 Sets x 15 Reps
Seated Calf Raises
4 Sets x 15 Reps
Day 3
REST DAY - You earned it, Bro!!
Est. 0 min
0 exercises
This day is empty
Day 4
Push - Power
Est. 42 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Flat, Incline or Decline)
3 Sets x 6 Reps
Bench Press (Flat, Incline or Decline) - AMRAP
1 Set
Dips
3 Sets x 8 Reps
Flys
3 Sets x 10 Reps
Overhead Press (Barbell or Dumbbell)
4 Sets x 5 Reps
Lateral Raises
3 Sets x 12 Reps
Tricep Pushdowns
4 Sets x 15 Reps
Day 5
Pull - Strength
Est. 35 min
6 exercises
HIIT Cardio (15 minutes)
1 Set
Deadlifts
4 Sets x 3 Reps
Pullup or Lat Pulldown
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. 49 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Deadlifts
4 Sets x 10 Reps
Hack Squat or Leg Press
4 Sets x 12 Reps
Weighted Lunges
2 Sets x 40 Reps
Leg Extensions
4 Sets x 15 Reps
Leg Curls (Seated)
3 Sets x 20 Reps
Seated Calf Raises
4 Sets x 15 Reps
Day 7
REST DAY - You earned it, Bro!!
Est. 0 min
0 exercises
This day is empty
Day 8
Upper Body - Power
Est. 43 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Paused Bench Press
4 Sets x 6 Reps
Rows (Barbell, Dumbell or Machine)
3 Sets x 8 Reps
Overhead Press (Barbell or Dumbbell)
3 Sets x 8 Reps
Pullup or Lat Pulldown
3 Sets x 8 Reps
Reverse Flys
3 Sets x 10 Reps
Curls (Barbell or Dumbbell)
3 Sets x 10 Reps
Overhead Tricep Extension
3 Sets x 10 Reps
Day 9
Lower Body - Strength
Est. 40 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Squat (Back or Front)
3 Sets x 5 Reps
Hip Thrusts or Deadlifts
4 Sets x 6 Reps
Weighted Lunges
3 Sets x 16 Reps
Leg Extensions
3 Sets x 10 Reps
Leg Curls (Seated)
3 Sets x 10 Reps
Seated Calf Raises
4 Sets x 10 Reps
Day 10
REST DAY - You earned it, Bro!!
Est. 0 min
0 exercises
This day is empty
Day 11
Push - Hypertrophy
Est. 48 min
10 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Flat, Incline or Decline)
4 Sets x 12 Reps
Dumbbell or Barbell Bench Press (Flat)
4 Sets x 12 Reps
Flys
2 Sets x 15 Reps
Overhead Press (Barbell or Dumbbell)
4 Sets x 12 Reps
Lateral Raises
2 Sets x 15 Reps
Lateral Raises
1 Set x 15 Reps
Lateral Raises
1 Set x 15 Reps
Lateral Raises
1 Set x 15 Reps
Overhead Tricep Extension
3 Sets x 8 Reps
Day 12
Pull - Power
Est. 35 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Rows (Barbell, Dumbell or Machine)
3 Sets x 6 Reps
Rows (Barbell, Dumbell or Machine) - AMRAP
1 Set
Underhand Pullups or Lat Pulldowns
4 Sets x 8 Reps
Close-Grip Pulldowns
3 Sets x 10 Reps
Face Pulls
2 Sets x 15 Reps
Curls (Barbell or Dumbbell)
4 Sets x 12 Reps
Day 13
Lower Body - Strength
Est. 38 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Deadlifts
5 Sets x 3 Reps
Hack Squat or Leg Press
4 Sets x 6 Reps
Weighted Lunges
2 Sets x 16 Reps
Leg Extensions
3 Sets x 8 Reps
Leg Curls (Seated)
2 Sets x 8 Reps
Seated Calf Raises
4 Sets x 8 Reps
Day 14
REST DAY - You earned it, Bro!!
Est. 0 min
0 exercises
This day is empty
Day 15
Upper Body - Hypertrophy
Est. 54 min
9 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Flat, Incline or 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
Flys
2 Sets x 15 Reps
Reverse Flys
2 Sets x 15 Reps
Curls (Barbell or Dumbbell)
3 Sets x 15 Reps
Overhead Tricep Extension
3 Sets x 15 Reps
Day 16
Lower Body - Power
Est. 35 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Pause Squat (front or back)
6 Sets x 4 Reps
Deadlifts
1 Set x 6 Reps
Deadlifts - AMRAP
1 Set
Hack Squat or Leg Press
3 Sets x 8 Reps
Leg Curls (Seated)
3 Sets x 10 Reps
Seated Calf Raises
4 Sets x 10 Reps
Day 17
REST DAY - You earned it, Bro!!
Est. 0 min
0 exercises
This day is empty
Day 18
Push - Strength
Est. 30 min
6 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Flat, Incline or Decline)
6 Sets x 3 Reps
Overhead Press (Barbell or Dumbbell)
3 Sets x 5 Reps
Dips
3 Sets x 8 Reps
Tricep Pressdown
2 Sets x 10 Reps
Overhead Tricep Extension
2 Sets x 12 Reps
Day 19
Pull - Hypertrophy
Est. 48 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Pullup or Lat Pulldown
4 Sets x 10 Reps
Rows (Barbell, Dumbell or Machine)
4 Sets x 12 Reps
Close-Grip Pulldowns
3 Sets x 15 Reps
Reverse Flys
2 Sets x 20 Reps
Face Pulls
2 Sets x 20 Reps
Curls (Barbell or Dumbbell)
4 Sets x 12 Reps
Preacher Curls
2 Sets x 15 Reps
Day 20
Lower Body - Power
Est. 39 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Squat (Back or Front)
1 Set x 6 Reps
Squat (Back or Front) - AMRAP
1 Set
Speed Deadlifts
6 Sets x 4 Reps
Weighted Lunges
2 Sets x 20 Reps
Stiff-Leg Deadlift
2 Sets x 10 Reps
Leg Extensions
2 Sets x 12 Reps
Seated Calf Raises
4 Sets x 15 Reps
Day 21
Rest/cardio
Est. 0 min
0 exercises
This day is empty
Day 22
Upper Body - Taper Down Weights/Reps On Last Set
Est. 30 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Barbell)
3 Sets x 9 Reps
Rows (Seated or Bent-Over)
2 Sets x 8 Reps
Shoulder Press
2 Sets x 7 Reps
Pullup or Lat Pulldown
2 Sets x 12 Reps
Overhead Tricep Extension
2 Sets x 12 Reps
Curls (Barbell or Dumbbell)
2 Sets x 12 Reps
Day 23
Lower Body - Taper Down Weights/Reps On Last Set
Est. 22 min
6 exercises
HIIT Cardio (15 minutes)
1 Set
Barbell Squat
2 Sets x 9 Reps
Sumo Dead Lift
1 Set x 9 Reps
Lunges (Walking)
2 Sets x 8 Reps
Leg Extensions
2 Sets x 12 Reps
Seated Calf Raises
2 Sets x 10 Reps
Day 24
REST DAY - You earned it, Bro!!
Est. 0 min
0 exercises
This day is empty
Day 25
Push - Taper Down Weights/Reps On Last Set
Est. 30 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Incline Dumbbell or Barbell Bench Press
2 Sets x 10 Reps
Dumbbell or Barbell Bench Press (Flat)
2 Sets x 10 Reps
Dips
2 Sets x 12 Reps
Flys
2 Sets x 15 Reps
Tricep Pressdown
2 Sets x 12 Reps
Overhead Tricep Extension
2 Sets x 15 Reps
Day 26
Pull - Taper Down Weights/Reps On Last Set
Est. 31 min
8 exercises
Pullup or Lat Pulldown
2 Sets x 8 Reps
Rows (Seated or Bent-Over)
2 Sets x 10 Reps
Moto Rows
2 Sets x 12 Reps
HIIT Cardio (15 minutes)
1 Set
Lateral Raises
1 Set x 15 Reps
Face Pulls
1 Set x 15 Reps
Curls (Barbell or Dumbbell)
2 Sets x 12 Reps
Preacher Curls
2 Sets x 15 Reps
Day 27
Legs - Taper Down Weights/Reps On Last Set
Est. 28 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Sumo Dead Lift
2 Sets x 10 Reps
Leg Press
2 Sets x 10 Reps
Lunges (Walking)
1 Set x 20 Reps
Leg Extensions
2 Sets x 12 Reps
Leg Curls (Seated)
2 Sets x 12 Reps
Seated Calf Raises
2 Sets x 15 Reps
Day 28
REST DAY - You earned it, Bro!!
Est. 0 min
0 exercises
This day is empty
