Walking With Giants

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Walking With Giants - JEFIT

Walking With Giants

General

Beginner

None

Plan Details

The Walking With Giants routine by Atticus717 is a 28 day workout plan. It is a beginner level plan to achieve general fitness goals.

General tips for the journey ahead: (1) Stay as consistent possible - consistency will give you the greatest results in the least amount of time. Be diligent. (2) Share your progress - stay accountable with the tribe, we are all counting on each other (check the facebook group) (3)Rest - make sure you are sleeping enough to ensure proper recover and to avoid fatigue, burn-out, and injury. (4) Check in daily - Be sure to check in daily in case of updates, new training videos, book reviews, and more (Check emails that Elisha sends you) Training Tips: (1) Try not to deviate from the workout. I've designed this program for the most optimal success. (2) Don't go to failure on every set - going to failure will inhibit and reduce your overall training volume for that day. (3) 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. (4) 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

Routine detail

Day 1

Killing The Quads

Est. 65 min

8 exercises

HIIT Cardio (15 minutes)

1 Set

Leg Press (Close Stance)

3 Sets x 10 Reps

Front Squats

4 Sets x 12 Reps

Hip Thrusters (Barbell)

4 Sets x 15 Reps

Leg Curls (Seated)

4 Sets x 15 Reps

Leg Extensions

4 Sets x 15 Reps

Seated Calf Raises

4 Sets x 12 Reps

Abs Exercise (Your Choice)

5 Sets x 20 Reps

Day 2

Push - Don't Forget The Pecs

Est. 65 min

9 exercises

HIIT Cardio (15 minutes)

1 Set

Barbell or Dumbbell Flat Bench

3 Sets x 6 Reps

Overhead Press (Barbell or Dumbbell)

4 Sets x 10 Reps

Incline Dumbbell or Barbell Bench Press

4 Sets x 15 Reps

Lateral Raises

4 Sets x 15 Reps

Cable Crossover or Pec Deck

4 Sets x 15 Reps

Reverse Pec Deck or Reverse Cable Crossover

4 Sets x 15 Reps

Barbell Curl

4 Sets x 15 Reps

Tricep Exercise (Your Choice)

4 Sets x 15 Reps

Day 3

REST DAY - You earned it, Bro!!

Est. 0 min

0 exercises

This day is empty

Day 4

Leg Work

Est. 63 min

8 exercises

HIIT Cardio (15 minutes)

1 Set

Leg Press (Wide Stance)

3 Sets x 10 Reps

Hack Squats or Sumo Deadlift

4 Sets x 10 Reps

Hip Abductors

4 Sets x 20 Reps

Leg Extensions

4 Sets x 12 Reps

Lying Leg Curls

4 Sets x 12 Reps

Seated Calf Raises

4 Sets x 10 Reps

Abs Exercise (Your Choice)

4 Sets x 20 Reps

Day 5

Back Work

Est. 76 min

9 exercises

HIIT Cardio (15 minutes)

1 Set

Lat Pull Down

4 Sets x 12 Reps

Hammer Strength Lat Pull

4 Sets x 12 Reps

Meadows Row

4 Sets x 15 Reps

Pull Ups (Seated or Standing)

4 Sets x 12 Reps

Seated Cable Row

4 Sets x 20 Reps

Lat Pull Through

4 Sets x 15 Reps

Bicep Exercise (Your Choice)

4 Sets x 15 Reps

Abs Hanging Leg Raises

4 Sets x 20 Reps

Day 6

Strengthening the Hips and Hams

Est. 69 min

9 exercises

HIIT Cardio (15 minutes)

1 Set

Barbell Back Squat

3 Sets x 6 Reps

Romanian Deadlift

4 Sets x 10 Reps

Lunges (Walking)

2 Sets x 20 Reps

Lying Leg Curls

4 Sets x 15 Reps

Lying Leg Curls

4 Sets x 20 Reps

Lunges (Walking)

4 Sets x 15 Reps

Seated Calf Raises

4 Sets x 15 Reps

Abs Exercise (Your Choice)

4 Sets x 20 Reps

Day 7

REST DAY - You earned it, Bro!!

Est. 0 min

0 exercises

This day is empty

Day 8

Killing The Quads

Est. 65 min

8 exercises

HIIT Cardio (15 minutes)

1 Set

Leg Press (Close Stance)

3 Sets x 10 Reps

Front Squats

4 Sets x 12 Reps

Hip Thrusters (Barbell)

4 Sets x 15 Reps

Leg Curls (Seated)

4 Sets x 15 Reps

Leg Extensions

4 Sets x 15 Reps

Seated Calf Raises

4 Sets x 12 Reps

Abs Exercise (Your Choice)

5 Sets x 20 Reps

Day 9

Push - Don't Forget The Pecs

Est. 65 min

9 exercises

HIIT Cardio (15 minutes)

1 Set

Barbell or Dumbbell Flat Bench

3 Sets x 6 Reps

Overhead Press (Barbell or Dumbbell)

4 Sets x 10 Reps

Incline Dumbbell or Barbell Bench Press

4 Sets x 15 Reps

Lateral Raises

4 Sets x 15 Reps

Cable Crossover or Pec Deck

4 Sets x 15 Reps

Reverse Pec Deck or Reverse Cable Crossover

4 Sets x 15 Reps

Barbell Curl

4 Sets x 15 Reps

Tricep Exercise (Your Choice)

4 Sets x 15 Reps

Day 10

REST DAY - You earned it, Bro!!

Est. 65 min

9 exercises

HIIT Cardio (15 minutes)

1 Set

Barbell or Dumbbell Flat Bench

3 Sets x 6 Reps

Overhead Press (Barbell or Dumbbell)

4 Sets x 10 Reps

Incline Dumbbell or Barbell Bench Press

4 Sets x 15 Reps

Lateral Raises

4 Sets x 15 Reps

Cable Crossover or Pec Deck

4 Sets x 15 Reps

Reverse Pec Deck or Reverse Cable Crossover

4 Sets x 15 Reps

Barbell Curl

4 Sets x 15 Reps

Tricep Exercise (Your Choice)

4 Sets x 15 Reps

Day 11

Leg Work

Est. 63 min

8 exercises

HIIT Cardio (15 minutes)

1 Set

Leg Press (Wide Stance)

3 Sets x 10 Reps

Hack Squats or Sumo Deadlift

4 Sets x 10 Reps

Hip Abductors

4 Sets x 20 Reps

Leg Extensions

4 Sets x 12 Reps

Lying Leg Curls

4 Sets x 12 Reps

Seated Calf Raises

4 Sets x 10 Reps

Abs Exercise (Your Choice)

4 Sets x 20 Reps

Day 12

Back Work

Est. 76 min

9 exercises

HIIT Cardio (15 minutes)

1 Set

Lat Pull Down

4 Sets x 12 Reps

Hammer Strength Lat Pull

4 Sets x 12 Reps

Meadows Row

4 Sets x 15 Reps

Pull Ups (Seated or Standing)

4 Sets x 12 Reps

Seated Cable Row

4 Sets x 20 Reps

Lat Pull Through

4 Sets x 15 Reps

Bicep Exercise (Your Choice)

4 Sets x 15 Reps

Abs Hanging Leg Raises

4 Sets x 20 Reps

Day 13

Strengthening the Hips and Hams

Est. 69 min

9 exercises

HIIT Cardio (15 minutes)

1 Set

Barbell Back Squat

3 Sets x 6 Reps

Romanian Deadlift

4 Sets x 10 Reps

Lunges (Walking)

2 Sets x 20 Reps

Lying Leg Curls

4 Sets x 15 Reps

Lying Leg Curls

4 Sets x 20 Reps

Lunges (Walking)

4 Sets x 15 Reps

Seated Calf Raises

4 Sets x 15 Reps

Abs Exercise (Your Choice)

4 Sets x 20 Reps

Day 14

REST DAY - You earned it, Bro!!

Est. 0 min

0 exercises

This day is empty

Day 15

Killing The Quads

Est. 65 min

8 exercises

HIIT Cardio (15 minutes)

1 Set

Leg Press (Close Stance)

3 Sets x 10 Reps

Front Squats

4 Sets x 12 Reps

Hip Thrusters (Barbell)

4 Sets x 15 Reps

Leg Curls (Seated)

4 Sets x 15 Reps

Leg Extensions

4 Sets x 15 Reps

Seated Calf Raises

4 Sets x 12 Reps

Abs Exercise (Your Choice)

5 Sets x 20 Reps

Day 16

Push - Don't Forget The Pecs

Est. 65 min

9 exercises

HIIT Cardio (15 minutes)

1 Set

Barbell or Dumbbell Flat Bench

3 Sets x 6 Reps

Overhead Press (Barbell or Dumbbell)

4 Sets x 10 Reps

Incline Dumbbell or Barbell Bench Press

4 Sets x 15 Reps

Lateral Raises

4 Sets x 15 Reps

Cable Crossover or Pec Deck

4 Sets x 15 Reps

Reverse Pec Deck or Reverse Cable Crossover

4 Sets x 15 Reps

Barbell Curl

4 Sets x 15 Reps

Tricep Exercise (Your Choice)

4 Sets x 15 Reps

Day 17

REST DAY - You earned it, Bro!!

Est. 0 min

0 exercises

This day is empty

Day 18

Leg Work

Est. 63 min

8 exercises

HIIT Cardio (15 minutes)

1 Set

Leg Press (Wide Stance)

3 Sets x 10 Reps

Hack Squats or Sumo Deadlift

4 Sets x 10 Reps

Hip Abductors

4 Sets x 20 Reps

Leg Extensions

4 Sets x 12 Reps

Lying Leg Curls

4 Sets x 12 Reps

Seated Calf Raises

4 Sets x 10 Reps

Abs Exercise (Your Choice)

4 Sets x 20 Reps

Day 19

Back Work

Est. 76 min

9 exercises

HIIT Cardio (15 minutes)

1 Set

Lat Pull Down

4 Sets x 12 Reps

Hammer Strength Lat Pull

4 Sets x 12 Reps

Meadows Row

4 Sets x 15 Reps

Pull Ups (Seated or Standing)

4 Sets x 12 Reps

Seated Cable Row

4 Sets x 20 Reps

Lat Pull Through

4 Sets x 15 Reps

Bicep Exercise (Your Choice)

4 Sets x 15 Reps

Abs Hanging Leg Raises

4 Sets x 20 Reps

Day 20

Strengthening the Hips and Hams

Est. 69 min

9 exercises

HIIT Cardio (15 minutes)

1 Set

Barbell Back Squat

3 Sets x 6 Reps

Romanian Deadlift

4 Sets x 10 Reps

Lunges (Walking)

2 Sets x 20 Reps

Lying Leg Curls

4 Sets x 15 Reps

Lying Leg Curls

4 Sets x 20 Reps

Lunges (Walking)

4 Sets x 15 Reps

Seated Calf Raises

4 Sets x 15 Reps

Abs Exercise (Your Choice)

4 Sets x 20 Reps

Day 21

REST DAY - You earned it, Bro!!

Est. 0 min

0 exercises

This day is empty

Day 22

Killing The Quads

Est. 65 min

8 exercises

HIIT Cardio (15 minutes)

1 Set

Leg Press (Close Stance)

3 Sets x 10 Reps

Front Squats

4 Sets x 12 Reps

Hip Thrusters (Barbell)

4 Sets x 15 Reps

Leg Curls (Seated)

4 Sets x 15 Reps

Leg Extensions

4 Sets x 15 Reps

Seated Calf Raises

4 Sets x 12 Reps

Abs Exercise (Your Choice)

5 Sets x 20 Reps

Day 23

Push - Don't Forget The Pecs

Est. 65 min

9 exercises

HIIT Cardio (15 minutes)

1 Set

Barbell or Dumbbell Flat Bench

3 Sets x 6 Reps

Overhead Press (Barbell or Dumbbell)

4 Sets x 10 Reps

Incline Dumbbell or Barbell Bench Press

4 Sets x 15 Reps

Lateral Raises

4 Sets x 15 Reps

Cable Crossover or Pec Deck

4 Sets x 15 Reps

Reverse Pec Deck or Reverse Cable Crossover

4 Sets x 15 Reps

Barbell Curl

4 Sets x 15 Reps

Tricep Exercise (Your Choice)

4 Sets x 15 Reps

Day 24

REST DAY - You earned it, Bro!!

Est. 0 min

0 exercises

This day is empty

Day 25

Leg Work

Est. 63 min

8 exercises

HIIT Cardio (15 minutes)

1 Set

Leg Press (Wide Stance)

3 Sets x 10 Reps

Hack Squats or Sumo Deadlift

4 Sets x 10 Reps

Hip Abductors

4 Sets x 20 Reps

Leg Extensions

4 Sets x 12 Reps

Lying Leg Curls

4 Sets x 12 Reps

Seated Calf Raises

4 Sets x 10 Reps

Abs Exercise (Your Choice)

4 Sets x 20 Reps

Day 26

Back Work

Est. 76 min

9 exercises

HIIT Cardio (15 minutes)

1 Set

Lat Pull Down

4 Sets x 12 Reps

Hammer Strength Lat Pull

4 Sets x 12 Reps

Meadows Row

4 Sets x 15 Reps

Pull Ups (Seated or Standing)

4 Sets x 12 Reps

Seated Cable Row

4 Sets x 20 Reps

Lat Pull Through

4 Sets x 15 Reps

Bicep Exercise (Your Choice)

4 Sets x 15 Reps

Abs Hanging Leg Raises

4 Sets x 20 Reps

Day 27

Strengthening the Hips and Hams

Est. 69 min

9 exercises

HIIT Cardio (15 minutes)

1 Set

Barbell Back Squat

3 Sets x 6 Reps

Romanian Deadlift

4 Sets x 10 Reps

Lunges (Walking)

2 Sets x 20 Reps

Lying Leg Curls

4 Sets x 15 Reps

Lying Leg Curls

4 Sets x 20 Reps

Lunges (Walking)

4 Sets x 15 Reps

Seated Calf Raises

4 Sets x 15 Reps

Abs Exercise (Your Choice)

4 Sets x 20 Reps

Day 28

REST DAY - You earned it, Bro!!

Est. 0 min

0 exercises

This day is empty

We value your privacy

Walking With Giants

Featured plans for you