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Warrior 1.0
General
Beginner
None
Plan Details
The Warrior 1.0 routine by Atticus717 is a 28 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Upper Body
Est. 46 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Decline Bench Press
4 Sets x 8 Reps
Standing Overhead Press
4 Sets x 7 Reps
Pullup or Lat Pulldown
4 Sets x 8 Reps
Rows (Barbell, Dumbell or Machine)
3 Sets x 8 Reps
Reverse Pec Deck
3 Sets x 10 Reps
Curls (Barbell or Dumbbell)
3 Sets x 8 Reps
Skull Crushers
3 Sets x 8 Reps
Day 2
Legs
Est. 54 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Squat (Back or Front)
4 Sets x 12 Reps
Leg Press
4 Sets x 12 Reps
Weighted Lunges
2 Sets x 40 Reps
Stiff-Leg Deadlift
4 Sets x 8 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/cardio
Est. 0 min
0 exercises
This day is empty
Day 4
Push
Est. 41 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
Weighted Dip
3 Sets x 8 Reps
Pec Deck
3 Sets x 10 Reps
Overhead Press (Barbell or Dumbbell)
4 Sets x 5 Reps
Lateral Raises
3 Sets x 12 Reps
Overhead Tricep Extension
3 Sets x 15 Reps
Day 5
Pull
Est. 36 min
6 exercises
HIIT Cardio (15 minutes)
1 Set
Deadlifts
4 Sets x 3 Reps
Pullup or Lat Pulldown
5 Sets x 10 Reps
Rows (T-bar or Barbell)
4 Sets x 6 Reps
Reverse Flys
3 Sets x 10 Reps
Curls (Barbell or Dumbbell)
4 Sets x 8 Reps
Day 6
Legs
Est. 49 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Squat (Back or Front)
4 Sets x 10 Reps
Hack Squats
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/cardio
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
Bench Press (Flat, Incline or Decline)
4 Sets x 6 Reps
Rows (Barbell, Dumbell or Machine)
3 Sets x 8 Reps
Standing Overhead Press
3 Sets x 8 Reps
Weighted Pullups or Lat Pulldowns
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
Legs
Est. 42 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Squat (Back or Front)
5 Sets x 3 Reps
Hip Thrust or Kettlebell Squat Thrust
4 Sets x 8 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/cardio
Est. 0 min
0 exercises
This day is empty
Day 11
Push
Est. 45 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Flat, Incline or Decline)
4 Sets x 12 Reps
Dumbbell Bench Press (Flat)
3 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
3 Sets x 12 Reps
Overhead Tricep Extension
4 Sets x 15 Reps
Day 12
Pull
Est. 42 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Pullup or Lat Pulldown
5 Sets x 10 Reps
T-Bar Row
4 Sets x 8 Reps
Seated Wide Grip - Underhand Cable Rows
3 Sets x 10 Reps
Close-Grip Pulldowns
2 Sets x 15 Reps
Barbell Curl
4 Sets x 12 Reps
Seated Incline Dumbbell Curl
3 Sets x 8 Reps
Day 13
Legs
Est. 37 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Squat (Back or Front)
4 Sets x 12 Reps
Hack Squat or Leg Press
3 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/cardio
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
Weighted 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
Legs
Est. 34 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Pause Squat (front or back)
5 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/cardio
Est. 0 min
0 exercises
This day is empty
Day 18
Push
Est. 30 min
6 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Flat, Incline or Decline)
5 Sets x 3 Reps
Standing Overhead Press
3 Sets x 5 Reps
Weighted Dip
3 Sets x 8 Reps
Standing Overhead Dumbbell Tricep Extension
3 Sets x 10 Reps
Overhead Tricep Extension
2 Sets x 12 Reps
Day 19
Pull
Est. 49 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Pullup or Lat Pulldown
5 Sets x 10 Reps
Bent Over Barbell Rows
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
Legs
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
Est. 38 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Flat, Incline or Decline)
3 Sets x 9 Reps
One Arm Dumbbell Row
3 Sets x 8 Reps
Seated Shoulder Press
3 Sets x 7 Reps
Pullup or Lat Pulldown
3 Sets x 12 Reps
Tricep Extensions
3 Sets x 12 Reps
Curls (Barbell or Dumbbell)
3 Sets x 12 Reps
Day 23
Legs
Est. 27 min
6 exercises
HIIT Cardio (15 minutes)
1 Set
Squat (Back or Front)
3 Sets x 9 Reps
Kettlebell Squat Thrusts
2 Sets x 8 Reps
Lunges (Walking)
2 Sets x 8 Reps
Leg Extensions
2 Sets x 12 Reps
Seated Calf Raises
3 Sets x 10 Reps
Day 24
Rest/cardio
Est. 0 min
0 exercises
This day is empty
Day 25
Push
Est. 33 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Dumbbell)
3 Sets x 10 Reps
Bench Press (Flat)
3 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
Est. 44 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Pullup or Lat Pulldown
5 Sets x 10 Reps
T-Bar Row
3 Sets x 8 Reps
Moto Rows
3 Sets x 12 Reps
Lateral Raises
2 Sets x 15 Reps
Face Pulls
2 Sets x 15 Reps
Curls (Barbell or Dumbbell)
3 Sets x 12 Reps
Preacher Curls
2 Sets x 15 Reps
Day 27
Legs
Est. 35 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Hip Thrusts or Sumo Deadlifts
3 Sets x 10 Reps
Leg Press
2 Sets x 20 Reps
Lunges (Walking)
2 Sets x 20 Reps
Leg Extensions
2 Sets x 12 Reps
Leg Curls (Seated)
2 Sets x 12 Reps
Seated Calf Raises
3 Sets x 15 Reps
Day 28
Rest/cardio
Est. 0 min
0 exercises
This day is empty
