Armstrong 360
General
Beginner
Body
Plan Details
The Armstrong 360 routine by ptweeks is a 12 day workout plan. It is a beginner level plan to achieve general fitness goals.
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.
Routine detail
Day 1
Strength 1
Est. 20 min
3 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Day 2
Bodyweight Endurance 1
Est. 30 min
3 exercises
Push-Up
3 Sets x 50 Reps
Pull-Up
5 Sets x 10 Reps
Plank
3 Sets
Day 3
Cardio Power 1
Est. 8 min
1 exercise
Running
1 Set
Day 4
Strength 2
Est. 23 min
3 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Barbell Deadlift
4 Sets x 6 Reps
Day 5
Bodyweight Endurance 2
Est. 30 min
3 exercises
Push-Up
3 Sets x 50 Reps
Pull-Up
5 Sets x 10 Reps
Plank
3 Sets
Day 6
Cardio Power 2
Est. 9 min
1 exercise
Running
1 Set
Day 7
Strength 3
Est. 18 min
3 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Day 8
Bodyweight Endurance 3
Est. 30 min
3 exercises
Push-Up
3 Sets x 50 Reps
Pull-Up
5 Sets x 10 Reps
Plank
3 Sets
Day 9
Cardio Power 3
Est. 10 min
1 exercise
Running
1 Set
Day 10
Strength 4
Est. 14 min
3 exercises
Barbell Squat
2 Sets x 6 Reps
Barbell Bench Press
2 Sets x 6 Reps
Barbell Deadlift
2 Sets x 6 Reps
Day 11
Bodyweight Endurance 4
Est. 30 min
3 exercises
Push-Up
3 Sets x 50 Reps
Pull-Up
5 Sets x 10 Reps
Plank
4 Sets
Day 12
Cardio Power 4
Est. 12 min
1 exercise
Running
1 Set
