May and June
General
Beginner
Body
Plan Details
The May and June routine by jvalconi is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
A split workout is designed to train different muscle groups on each day and then give them time to recover before they're trained again. The 3 day split is a great balance for those that want results, but don't have the time to spend more sessions in the gym. This plan focuses on the exercises that maximize work on the targeted muscles. <b>Warming Up</b> Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. <b>Reps, Sets and Rest</b> There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. <b>Getting Help</b> If you need some help getting started, join our <a href = "https://www.facebook.com/groups/892082267621303">facebook group</a> and our team and existing community would be happy to help!
Routine detail
Mon
Lower Body (glutes)
Est. 56 min
9 exercises
Dumbbell Deadlift
4 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 8 Reps
Kettlebell One-Arm Snatch
4 Sets x 8 Reps
Reverse Lunge Crossover
4 Sets x 8 Reps
Bodyweight Side Lunge
4 Sets x 8 Reps
Barbell Squat to Shoulder Press
4 Sets x 8 Reps
Glute Kickback
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Tue
Upper Body (back)
Est. 73 min
12 exercises
Mountain Climber
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Cable Standing Row
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
Leverage Chest Press
4 Sets x 8 Reps
Band Good Morning
4 Sets x 8 Reps
Wed
Lower Body (Hamstrings)
Est. 64 min
10 exercises
Mountain Climber
4 Sets x 8 Reps
Barbell Sumo Deadlift
4 Sets x 8 Reps
Barbell Lateral Lunge
4 Sets x 8 Reps
Band Squat
4 Sets x 8 Reps
Band Good Morning
4 Sets x 8 Reps
Kettlebell One-Arm Snatch
4 Sets x 8 Reps
Cable Leg Kickback
4 Sets x 8 Reps
Dumbbell Hamstring Curl
4 Sets x 8 Reps
Cable Oblique Crunch
4 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 8 Reps
Thu
Upper Body
Est. 69 min
12 exercises
Mountain Climber
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Toe Touch Stretch
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Dumbbell One-Arm Incline Chest Press
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Press (Close Grip)
4 Sets x 8 Reps
Kettlebell Sumo High Pull
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Parallel Bar Hip Flexion
4 Sets x 8 Reps
Band Good Morning
4 Sets x 8 Reps
Fri
Full body
Est. 58 min
10 exercises
Band Cross-Over
4 Sets x 8 Reps
Band Squat
4 Sets x 8 Reps
Split Jump
4 Sets x 8 Reps
Band Good Morning
4 Sets x 8 Reps
Kettlebell One-Arm Swing
4 Sets x 8 Reps
Barbell Lateral Lunge
4 Sets x 8 Reps
Dumbbell Lunge with Bicep Curl Bowling Motion
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Prisoner Squat
4 Sets x 8 Reps
Hanging Knee Raise
4 Sets x 8 Reps
Any
Abs
Est. 25 min
5 exercises
Windshield Wipers
4 Sets x 8 Reps
Bridge
4 Sets
Side Jacknife
4 Sets x 8 Reps
Flutter Kick
4 Sets x 8 Reps
Side Jacknife
4 Sets x 8 Reps
