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Mar 5th 2022

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28 Days to Redemption.

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4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

It’s time to get back on track. Perhaps you’ve fallen off the wagon and haven’t been to the gym in a while. And maybe your diet has followed a similar path. Whatever the reason, whatever the specifics, that’s behind you now. It’s time to look forward, not back. The workout program that will you get there focuses on high-intensity, high-volume training that will build muscle, burn loads of fat, and even get you stronger via five weekly workouts for four weeks. Twenty total workouts plus two rest days every week equals... 28 Days to Redemption

Chest 1 7 exercises, 40 mins

Dumbbell One-Arm Bench Press	3x10 reps	rest: 30s
	3x20 reps	rest: 45s
	3x10 reps	rest: 0s
	3x10 reps	rest: 30s
Cable Cross-Over	3x30 reps	rest: 45s
Bodyweight Calf Raise	3x10 reps	rest: 45s
	2x10 reps	rest: 30s

Back 1 8 exercises, 39 mins

Dumbbell Bent-Over Row	3x10 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	2x12 reps	rest: 0s
Machine Reverse Lat Pulldown (Close Grip)	2x12 reps	rest: 60s
	3x10 reps	rest: 45s
Cable Shoulder Extension	3x10 reps	rest: 45s
Weight Plate One-Arm Shrug	3x10 reps	rest: 45s
	2x15 reps	rest: 0s
	2x10 reps	rest: 45s

Legs 1 8 exercises, 44 mins

Barbell Bench Squat	3x12 reps	rest: 60s
Dumbbell Walking Lunge	3x12 reps	rest: 0s
Dumbbell Stiff-Leg Deadlift	3x10 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 0s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
	3x10 reps	rest: 45s
Barbell Standing Calf Raise	2x10 reps	rest: 0s
	2x10 reps	rest: 45s

Active Rest 0 exercises, 0 min

Shoulders 1 12 exercises, 1 hr 0 min

	1x10 reps	rest: 30s
Dumbbell Front Raise	3x15 reps	rest: 45s
Dumbbell Lateral Raise	3x15 reps	rest: 45s
	3x10 reps	rest: 45s
	3x10 reps	rest: 45s
	3x15 reps	rest: 0s
	3x20 reps	rest: 60s
	2x10 reps	rest: 0s
	2x15 reps	rest: 45s
	2x10 reps	rest: 45s
	3x10 reps • 60s	rest: 45s
	3x10 reps	rest: 45s

Arms 1 8 exercises, 47 mins

	1x10 reps	rest: 30s
Dumbbell Bicep Curl	3x20 reps	rest: 0s
Dumbbell Press (Close Grip)	3x20 reps	rest: 45s
Cable Rope Hammer Curl	3x30 reps	rest: 0s
Cable Rope High Pulley Tricep Extension	3x15 reps	rest: 45s
	3x15 reps	rest: 0s
	3x10 reps	rest: 45s
Wrist Roller	2x10 reps	rest: 30s

Active Rest 0 exercises, 0 min

Chest 2 8 exercises, 51 mins

	3x15 reps	rest: 45s
	3x15 reps	rest: 45s
Dumbbell Bench Press (Reverse Grip)	3x20 reps	rest: 45s
	3x20 reps	rest: 45s
	3x15 reps	rest: 45s
	4x15 reps	rest: 45s
	3x15 reps	rest: 45s
Air Bike	2x15 reps	rest: 45s

Back 2 7 exercises, 52 mins

Barbell Bent-Over Row	4x15 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 0s
Machine Lat Pulldown (Reverse Grip)	3x15 reps	rest: 45s
Cable One-Arm Seated Row	3x15 reps	rest: 45s
	3x15 reps	rest: 45s
	3x15 reps	rest: 45s
	3x45 reps	rest: 45s

Legs 2 6 exercises, 1 hr 8 mins

Barbell Deadlift	4x15 reps	rest: 45s
Barbell Front Squat	4x20 reps	rest: 45s
Dumbbell Walking Lunge	4x20 reps	rest: 45s
Dumbbell Step-Up	4x15 reps	rest: 45s
Machine Seated Calf Raise	4x20 reps	rest: 45s
Band Calf Raise	4x30 reps	rest: 45s

Active Rest 1 exercises, 46 mins

Elliptical Training

1x0 reps

rest: 45s

Shoulder 2 10 exercises, 1 hr 20 mins

Dumbbell Shoulder Press	4x15 reps	rest: 45s
Dumbbell Upright Row	4x15 reps	rest: 45s
Cable One-Arm Lateral Raise	4x15 reps	rest: 45s
Cable One-Arm Reverse Fly	4x15 reps	rest: 45s
Cable Rope Face Pull	4x15 reps	rest: 45s
	4x15 reps	rest: 45s
	4x15 reps	rest: 45s
Oblique Crunch	2x15 reps	rest: 45s
	3x15 reps	rest: 45s
Plank	2x15 reps	rest: 45s

Arms 2 8 exercises, 1 hr 6 mins

Tricep Push-Up	4x12 reps	rest: 0s
Dumbbell Bicep Curl	4x15 reps	rest: 45s
Cable Tricep Pushdown (V-Bar)	5x12 reps	rest: 0s
Dumbbell Hammer Curl	5x20 reps	rest: 45s
Dumbbell Seated One-Arm Tricep Extension	4x20 reps	rest: 45s
	4x20 reps	rest: 45s
	3x20 reps	rest: 0s
	3x15 reps	rest: 45s

Active Rest 1 exercises, 46 mins

Elliptical Training

1x0 reps

rest: 45s

Chest 3 6 exercises, 55 mins

Dumbbell Fly	3x15 reps	rest: 45s
Dumbbell Bench Press	3x15 reps	rest: 45s
	3x20 reps	rest: 45s
Cable Cross-Over	4x30 reps	rest: 45s
Dumbbell Calf Raise	3x20 reps	rest: 45s
Barbell Seated Calf Raise	3x30 reps	rest: 45s

Back 3 6 exercises, 53 mins

	4x30 reps	rest: 45s
Dumbbell Bent-Over Row	5x15 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 0s
Machine Reverse Lat Pulldown (Close Grip)	4x15 reps	rest: 45s
Hanging Knee Raise	4x15 reps	rest: 45s
Crunch	4x20 reps	rest: 30s

Legs 3 4 exercises, 1 hr 13 mins

Machine Leg Curl (Prone)	4x15 reps	rest: 0s
Machine Leg Extension	4x15 reps	rest: 45s
Machine Seated Calf Raise	4x30 reps	rest: 45s
Elliptical Training	1x0 reps	rest: 45s

Active Rest 1 exercises, 46 mins

Elliptical Training

1x0 reps

rest: 45s

Shoulders 3 8 exercises, 1 hr 0 min

Dumbbell Bent-Over Raise	4x15 reps	rest: 0s
Dumbbell Front Raise	4x15 reps	rest: 0s
Dumbbell Lateral Raise	4x15 reps	rest: 45s
Dumbbell Upright Row	4x30 reps	rest: 0s
	3x20 reps	rest: 0s
Dumbbell Shoulder Shrug	3x20 reps	rest: 15s
Cable Wood Chop	4x20 reps	rest: 0s
	4x15 reps	rest: 45s

Arms 3 8 exercises, 1 hr 12 mins

Dumbbell One-Arm Tricep Kickback	4x15 reps	rest: 0s
	4x15 reps	rest: 0s
Dumbbell Press (Close Grip)	4x20 reps	rest: 0s
EZ Bar Curl	4x20 reps	rest: 45s
Cable Rope Overhead Tricep Extension	4x30 reps	rest: 0s
Cable Rope Hammer Curl	4x30 reps	rest: 20s
Dumbbell Seated Wrist Curl (Palms Down)	4x20 reps	rest: 0s
Dumbbell Seated Wrist Curl	4x30 reps	rest: 30s

Active Rest 0 exercises, 0 min

Chest 4 8 exercises, 1 hr 1 min

Barbell Bench Press	5x15 reps	rest: 45s
Dumbbell Bench Press (Reverse Grip)	4x20 reps	rest: 45s
	4x15 reps	rest: 45s
	4x20 reps	rest: 0s
Dumbbell Calf Raise	4x20 reps	rest: 45s
	4x15 reps	rest: 0s
	3x15 reps	rest: 30s
Air Bike	3x15 reps	rest: 30s

Back 4 7 exercises, 1 hr 0 min

Dumbbell One-Arm Row	4x15 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 45s
Machine Reverse Lat Pulldown (Close Grip)	4x15 reps	rest: 45s
Cable One-Arm Seated Row	4x15 reps	rest: 0s
Bench Hip Thrust	4x15 reps	rest: 45s
Cable Kneeling Crunch	4x15 reps	rest: 0s
Dumbbell Side Bend	4x15 reps	rest: 45s

Legs 4 8 exercises, 2 hrs 10 mins

Elliptical Training	1x0 reps	rest: 45s
Dumbbell Deadlift	3x15 reps	rest: 0s
	3x15 reps	rest: 45s
Machine Leg Curl (Prone)	3x15 reps	rest: 0s
Machine Leg Extension	3x15 reps	rest: 45s
Single-Leg Calf Raise	3x15 reps	rest: 45s
Dumbbell Calf Raise	3x15 reps	rest: 45s
Elliptical Training	1x0 reps	rest: 45s

Active Rest 1 exercises, 46 mins

Elliptical Training

1x0 reps

rest: 45s

Shoulder 4 7 exercises, 47 mins

Dumbbell Upright Row	4x15 reps	rest: 30s
Cable One-Arm Lateral Raise	4x15 reps	rest: 15s
Cable One-Arm Reverse Fly	4x15 reps	rest: 15s
	4x15 reps	rest: 15s
	4x15 reps	rest: 0s
	4x12 reps	rest: 0s
	4x15 reps	rest: 45s

Arms 4 9 exercises, 1 hr 17 mins

Dumbbell Press (Close Grip)	5x15 reps	rest: 0s
Dumbbell Bicep Curl	5x15 reps	rest: 45s
	4x20 reps	rest: 0s
Dumbbell Spider Curl	4x15 reps	rest: 45s
Cable One-Arm Tricep Pushdown	4x15 reps	rest: 0s
Dumbbell Hammer Curl	5x20 reps	rest: 0s
Dumbbell One-Arm Reverse Curl	4x15 reps	rest: 45s
Cable One-Arm Reverse Curl	4x15 reps	rest: 0s
Cable Behind the Back Wrist Curl	4x20 reps	rest: 30s