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Armstrong 360

ptweeks

Sep 4th 2017

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Armstrong 360

DOWNLOADS/VIEWS: 6/1745

RATING: 93 (FROM 2 JEFIT MEMBERS)

2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is the total-body companion to the famous Marine Corps-favorite Armstrong Pullup Program. Building strength, endurance, power, and cardio, this is the total fitness workout designed for beginners and featured on ArmstrongPullupProgram.com.

Instructions: Do three workouts a week through the whole program. Then redo the program, with pauses as described on the website.

Strength 1 3 exercises, 20 mins

	Barbell Squat	3x8 reps	rest: 60s
	Barbell Bench Press	3x8 reps	rest: 60s
	Barbell Deadlift	3x8 reps	rest: 60s

Bodyweight Endurance 1 3 exercises, 30 mins

	Push-Up	3x50 reps	rest: 60s
	Pull-Up	5x10 reps	rest: 60s
	Plank	3x8 reps	rest: 60s

Cardio Power 1 1 exercises, 7 mins

0x0 reps

rest: 6s

Strength 2 3 exercises, 23 mins

	Barbell Squat	4x6 reps	rest: 60s
	Barbell Bench Press	4x6 reps	rest: 60s
	Barbell Deadlift	4x6 reps	rest: 60s

Bodyweight Endurance 2 3 exercises, 30 mins

	Push-Up	3x50 reps	rest: 60s
	Pull-Up	5x10 reps	rest: 60s
	Plank	3x8 reps	rest: 60s

Cardio Power 2 1 exercises, 8 mins

0x0 reps

rest: 7s

Strength 3 3 exercises, 17 mins

	Barbell Squat	3x5 reps	rest: 60s
	Barbell Bench Press	3x5 reps	rest: 60s
	Barbell Deadlift	3x5 reps	rest: 60s

Bodyweight Endurance 3 3 exercises, 30 mins

	Push-Up	3x50 reps	rest: 60s
	Pull-Up	5x10 reps	rest: 60s
	Plank	3x8 reps	rest: 60s

Cardio Power 3 1 exercises, 9 mins

0x0 reps

rest: 8s

Strength 4 3 exercises, 13 mins

	Barbell Squat	2x6 reps	rest: 60s
	Barbell Bench Press	2x6 reps	rest: 60s
	Barbell Deadlift	2x6 reps	rest: 60s

Bodyweight Endurance 4 3 exercises, 29 mins

	Push-Up	3x50 reps	rest: 60s
	Pull-Up	5x10 reps	rest: 60s
	Plank	4x8 reps	rest: 30s

Cardio Power 4 1 exercises, 11 mins

0x0 reps

rest: 10s

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