Aaron's Training Program
General
Advanced
Dumbbell
Plan Details
The Aaron's Training Program routine by aaron.c.lance is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
This program was developed for high-frequency full body workouts for strength and general conditioning. The point is to provide some strength and cardio conditioning while cutting using full-body workouts to burn through glycogen stores, so that the body has to start pulling from fat (assuming a calorie-restricted diet). Two days focus is on bodybuilding, meaning largely isolated movements with moderate to high rep ranges. Two days involve cardio, with a few bodyweight and core exercises. There are also two dumbbell workouts, added and so I could work out a couple days a week with my wife at the apartment gym. Weight room exercises provide variety, full range of contraction and angles of approach, spread over the workouts. For example, hammer curls and machine preacher curls work different heads of the biceps but also have different resistance curves. Preacher curl machines provide constant resistance through the range of motion, while standing hammer curls focus on the upper range of motion on the inner head. Due to the high volume of each workout, the program includes daily cardio to improve anaerobic endurance and release cortisol, which reduces swelling and soreness from the high frequency and volume of weight training. Each individual may want to take off time for recovering or activities: get out and bike, kayak, swim, run, dance, physical labor, etc. You don't have to do all of the workouts every week, or do every one entirely, but the volume over the week is high enough and workouts varied to see continual improvement. Adjust your diet for optimal results: Lots of online calculators work for calculating your requirements. One set of rules says that every day, eat 0.85g of protein per pound of lean body mass, 0.3g of fat per pound of mass, the rest in carbs, adding enough carbs to fuel your activity level. Eat a surplus to promote anabolism. Skip a meal or two on non-workout days to keep off the fat and restore hormonal balance. Calculating calorie burn from weight lifting and running is not an exact science, but can be estimated fairly well if tracked for an individual over time. In my case, I estimate 600cal/hr burned. Adjusting diet is simple. If you're trying to build but losing weight, adjust your diet by eating more. If you're trying to cut but gaining, eat less. Track calories with MyFitnessPal, or something similar if that helps. Eventually you'll find a balance that works. For example: At 200lb, 10%bf: lean mass=180lb Male, Height=73", 43yo, lightly active Exercising 5d/wk, 90min/day Maintenance: BMR: 2,300cal/day, TDEE: 2,900cal/day Protein: 0.85x180= 153g (min) Fats: 0.35x200= 70g = 630cal (min) Carbs: 2,900-(153x4)-630=1,658cal On Cut day, no workout: BMR-500cal carbs/day = 1,800cal Cut day, workout: TDEE-500cal carbs/day = 2,400cal On Bulk, workout: +500cal carbs/day = TDEE+500 = 3,400cal
Routine detail
Mon
Bodybuilding 1
Est. 125 min
14 exercises
Air Bike
2 Sets x 25 Reps
Pull-Up
2 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Cable Wood Chop
2 Sets x 10 Reps
Barbell Curl
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 10 Reps
Calf Press On Leg Press
2 Sets x 15 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Running
1 Set
Tue
Dumbell weights 1
Est. 114 min
14 exercises
Dumbbell One-Arm Front Raise
2 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 15 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Bench Leg Raise (Supine)
2 Sets x 20 Reps
Dumbbell Bench Press
2 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 15 Reps
Dumbbell Pullover
2 Sets x 15 Reps
Dumbbell Cuban Press
2 Sets x 15 Reps
Dumbbell Cross Tricep Extension (Supine)
2 Sets x 15 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Dumbbell Upright Row
2 Sets x 15 Reps
Dumbbell Seated One-Arm Tricep Extension
2 Sets x 15 Reps
Dumbbell Fly
2 Sets x 15 Reps
Stationary Bike
1 Set
Wed
Cardio
Est. 118 min
8 exercises
Plank
3 Sets
Air Bike
3 Sets x 8 Reps
Bridge
3 Sets
Elliptical Training
1 Set
Alternating Heel Touch
3 Sets x 8 Reps
Side Bridge
3 Sets
Side-Lying Hip Flexor
3 Sets
Running
1 Set
Thu
Bodybuilding 2
Est. 125 min
14 exercises
Back Hyperextension
2 Sets x 15 Reps
Cable External Rotation
2 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Single-Leg Extension
5 Sets x 10 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Lunge
5 Sets x 8 Reps
Machine Calf Raise
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Bench Leg Raise (Supine)
2 Sets x 15 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Road Cycling
1 Set
Fri
Dumbbell weights 2
Est. 123 min
15 exercises
Dumbbell Fly
2 Sets x 15 Reps
Dumbbell Seated Arnold Press
2 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 15 Reps
Dumbbell Tricep Extension
2 Sets x 15 Reps
Dumbbell Upright Row
2 Sets x 15 Reps
Bench Leg Raise (Supine)
2 Sets x 15 Reps
Dumbbell Alternating Deltoid Raise
2 Sets x 15 Reps
Dumbbell Incline Bench Press
2 Sets x 15 Reps
Stationary Bike
1 Set
Dumbbell Alternating Bicep Curl
2 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 15 Reps
Dumbbell Lunge
2 Sets x 15 Reps
Dumbbell Decline Bench Press
5 Sets x 8 Reps
Dumbbell Bent-Over Row
2 Sets x 15 Reps
Dumbbell Lateral Raise (Side-Lying)
2 Sets x 15 Reps
Sat
Strength
Est. 144 min
15 exercises
Machine Ab Crunch
3 Sets x 15 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Barbell Squat
5 Sets x 5 Reps
Cable V Bar Pulldown
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Machine Deltoid Raise
5 Sets x 5 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Preacher Curl Machine
5 Sets x 5 Reps
Dip
5 Sets x 8 Reps
Road Cycling
1 Set
Sun
Interval Training
Est. 114 min
6 exercises
Pull-Up
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Indoor Cycling
1 Set
Back Hyperextension
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Running
1 Set
