BSev's 6 week Anatomical Anatomical Adaptation-Core Routine
General
Beginner
Barbell
Plan Details
The BSev's 6 week Anatomical Anatomical Adaptation-Core Routine routine by bsevron20 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Anatomical Adaptation over 6 Weeks. Progressively works to adapt the bodies tendons and ligaments over time, in preparation for the heavier loads that will be done at the end. This is perfect for you if you are just starting out or have taken a few months off. I've also put in my beginner core routine. I do this every workout. However, a true beginner should only incorporate part of it at a time. Good luck!
Routine detail
Any
Total Body Anatomical Adaptation Week 2
Est. 87 min
14 exercises
Treadmill Running
1 Set
Barbell Squat
2 Sets x 15 Reps
Barbell Glute Bridge
2 Sets x 15 Reps
Barbell Bench Press
2 Sets x 15 Reps
Barbell Military Press
2 Sets x 15 Reps
Dumbbell Calf Raise
2 Sets x 15 Reps
Barbell Curl
2 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 15 Reps
Dumbbell Supinated One-Arm Wrist Curl
2 Sets x 15 Reps
EZ Bar Tricep Extension
2 Sets x 15 Reps
Plank
2 Sets
ytlw shoulder prehab
2 Sets x 15 Reps
Treadmill Running
1 Set
15 minute stretch
1 Set
Any
Total Body Anatomical Adaptation Week 6
Est. 79 min
19 exercises
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Barbell Squat
2 Sets x 6 Reps
Barbell Glute Bridge
2 Sets x 6 Reps
Barbell Bench Press
2 Sets x 6 Reps
Barbell Military Press
2 Sets x 6 Reps
Dumbbell Calf Raise
2 Sets x 6 Reps
Barbell Curl
2 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 6 Reps
Dumbbell Supinated One-Arm Wrist Curl
2 Sets x 6 Reps
EZ Bar Tricep Extension
2 Sets x 6 Reps
Plank
2 Sets
ytlw shoulder prehab
2 Sets x 6 Reps
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
15 minute stretch
1 Set
Any
Total Body Anatomical Adaptation Week 3
Est. 83 min
15 exercises
Treadmill Running
1 Set
Treadmill Running
1 Set
Barbell Squat
2 Sets x 12 Reps
Barbell Glute Bridge
2 Sets x 12 Reps
Barbell Bench Press
2 Sets x 12 Reps
Barbell Military Press
2 Sets x 12 Reps
Dumbbell Calf Raise
2 Sets x 12 Reps
Barbell Curl
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Dumbbell Supinated One-Arm Wrist Curl
2 Sets x 12 Reps
EZ Bar Tricep Extension
2 Sets x 12 Reps
Plank
2 Sets
ytlw shoulder prehab
2 Sets x 12 Reps
Treadmill Running
1 Set
15 minute stretch
1 Set
Any
BSev Core Warm Up Routine
Est. 28 min
7 exercises
Hanging Knee Raise
2 Sets x 10 Reps
Leg Raise
2 Sets x 20 Reps
Stability Ball VPass
2 Sets x 12 Reps
Back Hyperextension
2 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 12 Reps
Dumbbell Side Bend
2 Sets x 12 Reps
reverse hyperextension
2 Sets x 12 Reps
Any
Total Body Anatomical Adaptation Week 5
Est. 81 min
16 exercises
Treadmill Running
1 Set
Treadmill Running
1 Set
Barbell Squat
2 Sets x 8 Reps
Barbell Glute Bridge
2 Sets x 8 Reps
Barbell Bench Press
2 Sets x 8 Reps
Barbell Military Press
2 Sets x 8 Reps
Dumbbell Calf Raise
2 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
2 Sets x 8 Reps
EZ Bar Tricep Extension
2 Sets x 8 Reps
Plank
2 Sets
ytlw shoulder prehab
2 Sets x 8 Reps
Treadmill Running
1 Set
Treadmill Running
1 Set
15 minute stretch
1 Set
Any
Total Body Anatomical Adaptation Week 4
Est. 84 min
16 exercises
Treadmill Running
1 Set
Treadmill Running
1 Set
Barbell Squat
2 Sets x 10 Reps
Barbell Glute Bridge
2 Sets x 10 Reps
Barbell Bench Press
2 Sets x 10 Reps
Barbell Military Press
2 Sets x 10 Reps
Dumbbell Calf Raise
2 Sets x 10 Reps
Barbell Curl
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
2 Sets x 10 Reps
EZ Bar Tricep Extension
2 Sets x 10 Reps
Plank
2 Sets
ytlw shoulder prehab
2 Sets x 10 Reps
Treadmill Running
1 Set
Treadmill Running
1 Set
15 minute stretch
1 Set
Any
Total Body Anatomical Adaptation Week 1
Est. 94 min
14 exercises
Treadmill Running
1 Set
Barbell Squat
2 Sets x 20 Reps
Barbell Glute Bridge
2 Sets x 20 Reps
Barbell Bench Press
2 Sets x 20 Reps
Barbell Military Press
2 Sets x 20 Reps
Dumbbell Calf Raise
2 Sets x 20 Reps
Barbell Curl
2 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 20 Reps
Dumbbell Supinated One-Arm Wrist Curl
2 Sets x 20 Reps
EZ Bar Tricep Extension
2 Sets x 20 Reps
Plank
2 Sets
ytlw shoulder prehab
2 Sets x 20 Reps
Treadmill Running
1 Set
15 minute stretch
1 Set
