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Tides of War
General
Beginner
None
Plan Details
The Tides of War 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: 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.
Routine detail
Day 1
Pull
Est. 65 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Sumo Dead Lift
3 Sets x 6 Reps
Lat Pull Down
4 Sets x 12 Reps
Chest Supported Dumbbell Row
4 Sets x 15 Reps
T-Bar Row
4 Sets x 20 Reps
Bent Over Dumbbell Flies
4 Sets x 15 Reps
Seated Incline Dumbbell Curl
4 Sets x 15 Reps
Cable One Arm Tricep Extension
5 Sets x 15 Reps
Day 2
Push
Est. 71 min
9 exercises
HIIT Cardio (15 minutes)
1 Set
Barbell or Dumbbell Flat Bench
3 Sets x 6 Reps
Incline Dumbbell or Barbell Bench Press
4 Sets x 10 Reps
Barbell or Dumbbell Overhead Press
4 Sets x 12 Reps
Cable Crossover or Pec Deck
4 Sets x 15 Reps
Reverse Pec Deck or Reverse Cable Crossover
4 Sets x 15 Reps
Bradford Press (w/Olympic Bar) - AMARP
4 Sets
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
Pull
Est. 70 min
9 exercises
HIIT Cardio (15 minutes)
1 Set
Pull Ups (Seated or Standing)
3 Sets x 12 Reps
Sumo Dead Lift
4 Sets x 12 Reps
Standing Low Cable Row
4 Sets x 20 Reps
Straight Arm Lat Pull (Rope)
4 Sets x 12 Reps
Meadows Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Face Pulls ( 5 reps/hold till fail/ repeat)
4 Sets x 15 Reps
Reverse Pec Deck or Reverse Cable Crossover
4 Sets x 20 Reps
Day 5
Legs
Est. 81 min
9 exercises
HIIT Cardio (15 minutes)
1 Set
Smith Machine Bulgarian Split Squat
3 Sets x 12 Reps
Front Squats
4 Sets x 12 Reps
Single Leg Deadlifts
4 Sets x 15 Reps
Leg Press
4 Sets x 40 Reps
Leg Extensions
4 Sets x 12 Reps
Leg Curls (Seated)
4 Sets x 12 Reps
Seated Calf Raises
4 Sets x 15 Reps
Abs Hanging Leg Raises
4 Sets x 20 Reps
Day 6
Back/Accessory Work
Est. 62 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Barbell Row
3 Sets x 6 Reps
Double Cable Neutral Grip Pulldowns
4 Sets x 15 Reps
Dumbbell Rows
4 Sets x 12 Reps
Concentration Curls
4 Sets x 15 Reps
Reverse Grip Tricep Extension
4 Sets x 20 Reps
Dumbbell Shrugs
4 Sets x 15 Reps
Zottman Curls
4 Sets x 15 Reps
Day 7
REST DAY - You earned it, Bro!!
Est. 0 min
0 exercises
This day is empty
Day 8
Pull
Est. 65 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Sumo Dead Lift
3 Sets x 6 Reps
Lat Pull Down
4 Sets x 12 Reps
Chest Supported Dumbbell Row
4 Sets x 15 Reps
T-Bar Row
4 Sets x 20 Reps
Bent Over Dumbbell Flies
4 Sets x 15 Reps
Seated Incline Dumbbell Curl
4 Sets x 15 Reps
Cable One Arm Tricep Extension
5 Sets x 15 Reps
Day 9
Push
Est. 71 min
9 exercises
HIIT Cardio (15 minutes)
1 Set
Barbell or Dumbbell Flat Bench
3 Sets x 6 Reps
Incline Dumbbell or Barbell Bench Press
4 Sets x 10 Reps
Barbell or Dumbbell Overhead Press
4 Sets x 12 Reps
Cable Crossover or Pec Deck
4 Sets x 15 Reps
Reverse Pec Deck or Reverse Cable Crossover
4 Sets x 15 Reps
Bradford Press (w/Olympic Bar) - AMARP
4 Sets
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. 0 min
0 exercises
This day is empty
Day 11
Pull
Est. 70 min
9 exercises
HIIT Cardio (15 minutes)
1 Set
Pull Ups (Seated or Standing)
3 Sets x 12 Reps
Sumo Dead Lift
4 Sets x 12 Reps
Standing Low Cable Row
4 Sets x 20 Reps
Straight Arm Lat Pull (Rope)
4 Sets x 12 Reps
Meadows Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Face Pulls ( 5 reps/hold till fail/ repeat)
4 Sets x 15 Reps
Reverse Pec Deck or Reverse Cable Crossover
4 Sets x 20 Reps
Day 12
Legs
Est. 81 min
9 exercises
HIIT Cardio (15 minutes)
1 Set
Smith Machine Bulgarian Split Squat
3 Sets x 12 Reps
Front Squats
4 Sets x 12 Reps
Single Leg Deadlifts
4 Sets x 15 Reps
Leg Press
4 Sets x 40 Reps
Leg Extensions
4 Sets x 12 Reps
Leg Curls (Seated)
4 Sets x 12 Reps
Seated Calf Raises
4 Sets x 15 Reps
Abs Hanging Leg Raises
4 Sets x 20 Reps
Day 13
Back/Accessory Work
Est. 62 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Barbell Row
3 Sets x 6 Reps
Double Cable Neutral Grip Pulldowns
4 Sets x 15 Reps
Dumbbell Rows
4 Sets x 12 Reps
Concentration Curls
4 Sets x 15 Reps
Reverse Grip Tricep Extension
4 Sets x 20 Reps
Dumbbell Shrugs
4 Sets x 15 Reps
Zottman Curls
4 Sets x 15 Reps
Day 14
REST DAY - You earned it, Bro!!
Est. 0 min
0 exercises
This day is empty
Day 15
Pull
Est. 65 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Sumo Dead Lift
3 Sets x 6 Reps
Lat Pull Down
4 Sets x 12 Reps
Chest Supported Dumbbell Row
4 Sets x 15 Reps
T-Bar Row
4 Sets x 20 Reps
Bent Over Dumbbell Flies
4 Sets x 15 Reps
Seated Incline Dumbbell Curl
4 Sets x 15 Reps
Cable One Arm Tricep Extension
5 Sets x 15 Reps
Day 16
Push
Est. 71 min
9 exercises
HIIT Cardio (15 minutes)
1 Set
Barbell or Dumbbell Flat Bench
3 Sets x 6 Reps
Incline Dumbbell or Barbell Bench Press
4 Sets x 10 Reps
Barbell or Dumbbell Overhead Press
4 Sets x 12 Reps
Cable Crossover or Pec Deck
4 Sets x 15 Reps
Reverse Pec Deck or Reverse Cable Crossover
4 Sets x 15 Reps
Bradford Press (w/Olympic Bar) - AMARP
4 Sets
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
Pull
Est. 70 min
9 exercises
HIIT Cardio (15 minutes)
1 Set
Pull Ups (Seated or Standing)
3 Sets x 12 Reps
Sumo Dead Lift
4 Sets x 12 Reps
Standing Low Cable Row
4 Sets x 20 Reps
Straight Arm Lat Pull (Rope)
4 Sets x 12 Reps
Meadows Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Face Pulls ( 5 reps/hold till fail/ repeat)
4 Sets x 15 Reps
Reverse Pec Deck or Reverse Cable Crossover
4 Sets x 20 Reps
Day 19
Legs
Est. 81 min
9 exercises
HIIT Cardio (15 minutes)
1 Set
Smith Machine Bulgarian Split Squat
3 Sets x 12 Reps
Front Squats
4 Sets x 12 Reps
Single Leg Deadlifts
4 Sets x 15 Reps
Leg Press
4 Sets x 40 Reps
Leg Extensions
4 Sets x 12 Reps
Leg Curls (Seated)
4 Sets x 12 Reps
Seated Calf Raises
4 Sets x 15 Reps
Abs Hanging Leg Raises
4 Sets x 20 Reps
Day 20
Back/Accessory Work
Est. 62 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Barbell Row
3 Sets x 6 Reps
Double Cable Neutral Grip Pulldowns
4 Sets x 15 Reps
Dumbbell Rows
4 Sets x 12 Reps
Concentration Curls
4 Sets x 15 Reps
Reverse Grip Tricep Extension
4 Sets x 20 Reps
Dumbbell Shrugs
4 Sets x 15 Reps
Zottman Curls
4 Sets x 15 Reps
Day 21
REST DAY - You earned it, Bro!!
Est. 0 min
0 exercises
This day is empty
Day 22
Pull
Est. 65 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Sumo Dead Lift
3 Sets x 6 Reps
Lat Pull Down
4 Sets x 12 Reps
Chest Supported Dumbbell Row
4 Sets x 15 Reps
T-Bar Row
4 Sets x 20 Reps
Bent Over Dumbbell Flies
4 Sets x 15 Reps
Seated Incline Dumbbell Curl
4 Sets x 15 Reps
Cable One Arm Tricep Extension
5 Sets x 15 Reps
Day 23
Push
Est. 71 min
9 exercises
HIIT Cardio (15 minutes)
1 Set
Barbell or Dumbbell Flat Bench
3 Sets x 6 Reps
Incline Dumbbell or Barbell Bench Press
4 Sets x 10 Reps
Barbell or Dumbbell Overhead Press
4 Sets x 12 Reps
Cable Crossover or Pec Deck
4 Sets x 15 Reps
Reverse Pec Deck or Reverse Cable Crossover
4 Sets x 15 Reps
Bradford Press (w/Olympic Bar) - AMARP
4 Sets
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
Pull
Est. 70 min
9 exercises
HIIT Cardio (15 minutes)
1 Set
Pull Ups (Seated or Standing)
3 Sets x 12 Reps
Sumo Dead Lift
4 Sets x 12 Reps
Standing Low Cable Row
4 Sets x 20 Reps
Straight Arm Lat Pull (Rope)
4 Sets x 12 Reps
Meadows Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Face Pulls ( 5 reps/hold till fail/ repeat)
4 Sets x 15 Reps
Reverse Pec Deck or Reverse Cable Crossover
4 Sets x 20 Reps
Day 26
Legs
Est. 81 min
9 exercises
HIIT Cardio (15 minutes)
1 Set
Smith Machine Bulgarian Split Squat
3 Sets x 12 Reps
Front Squats
4 Sets x 12 Reps
Single Leg Deadlifts
4 Sets x 15 Reps
Leg Press
4 Sets x 40 Reps
Leg Extensions
4 Sets x 12 Reps
Leg Curls (Seated)
4 Sets x 12 Reps
Seated Calf Raises
4 Sets x 15 Reps
Abs Hanging Leg Raises
4 Sets x 20 Reps
Day 27
Back/Accessory Work
Est. 62 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Barbell Row
3 Sets x 6 Reps
Double Cable Neutral Grip Pulldowns
4 Sets x 15 Reps
Dumbbell Rows
4 Sets x 12 Reps
Concentration Curls
4 Sets x 15 Reps
Reverse Grip Tricep Extension
4 Sets x 20 Reps
Dumbbell Shrugs
4 Sets x 15 Reps
Zottman Curls
4 Sets x 15 Reps
Day 28
REST DAY - You earned it, Bro!!
Est. 0 min
0 exercises
This day is empty
