Sean's Program (Dec 22-Mar 23)
Sport
Advanced
Machine strength
Plan Details
The Sean's Program (Dec 22-Mar 23) routine by Oliverseanj is a 30 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Day 1
Week 1 Workout 1: Full Body
Est. 0 min
12 exercises
Barbell High Pull
8 Sets x 10,9,8,7,6,5,4,3 Reps
Barbell Push Press For Reps
1 Set x 50 Reps
Dumbbell Swings For Reps
1 Set x 60 Reps
Dumbbell One-Arm Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Smith Machine Split Squat
3 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Push-Up (Close Hand)
2 Sets x 25 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Ab Wheel
2 Sets x 20 Reps
Bodyweight Squat
2 Sets x 25 Reps
Rowing
2 Sets
Day 2
Week 1 Workout 2: Full Body
Est. 0 min
9 exercises
Elliptical Training
1 Set
Trap Bar Deadlift
5 Sets x 12,10,10,8,20 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Smith Machine Straight Arm Sit Up
4 Sets x 10 Reps
Day 3
Week 1 Workout 3: Lower Body
Est. 0 min
9 exercises
Reverse Elliptical
1 Set x 8 Reps
Barbell Front Squat
5 Sets x 10 Reps
Kettlebell Goblet Squat
2 Sets x 20 Reps
Machine Seated Leg Curl
2 Sets x 20 Reps
Hack Squat (Reverse Position)
3 Sets x 20,15,15 Reps
TRX Rear Lunge With Slider
3 Sets x 8 Reps
ISO Hold Leg Extension
3 Sets x 20,15,12 Reps
Machine Calf Raise
3 Sets x 25 Reps
Weighted Long Lever Crunch
3 Sets x 20 Reps
Day 4
Week 1 Workout 4: Upper Body
Est. 0 min
11 exercises
Air Assault For Calories
1 Set
Weighted Pull Ups for Reps
1 Set x 30 Reps
Independent Arm Cable Lat Pulldown
5 Sets x 18,15,12,10,8 Reps
DB Push Press
4 Sets x 15,15,12,42 Reps
Cable Bicep Curl
4 Sets x 20 Reps
Barbell Bench Press
4 Sets x 20 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8 Reps
Smith Machine Incline Bench Press
5 Sets x 10 Reps
Push-Up
5 Sets x 20 Reps
Medicine Ball Slam
5 Sets x 10 Reps
Mountain Climber
5 Sets x 10 Reps
Day 5
Week 1 Workout 5: Unilateral
Est. 0 min
9 exercises
Cable One-Arm Row
4 Sets x 10 Reps
Half Kneeling Cable Pulldown w/DB Overhead Press
4 Sets x 8 Reps
Cable Punch Press
4 Sets x 10 Reps
DB Hammer Curl To Overhead Press
4 Sets x 8 Reps
Single Leg RDL
4 Sets x 6 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Kneeling Cable Twist
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Day 6
Week 1 Workout 6: Lower Body
Est. 0 min
12 exercises
Elliptical Training
1 Set
Machine Leg Press
10 Sets x 10 Reps
Hanging Leg Raise
10 Sets x 8 Reps
Barbell Deep Squat
5 Sets x 10 Reps
Standing Toe Raise
5 Sets x 10 Reps
Dumbbell Step-Up
2 Sets x 15 Reps
Wall Sit
2 Sets x 1 Reps
Machine Leg Extension
6 Sets x 20 Reps
Machine Calf Press
6 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Day 7
Week 2 Workout 7: Chest & Upper Focus
Est. 0 min
15 exercises
Barbell Bench Press
11 Sets x 20,15,12,10,8,6,8,10,12,15,20 Reps
Dumbbell Fly
3 Sets x 15,15,20 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
Machine Fly
3 Sets x 15,15,10 Reps
Machine Bench Press
4 Sets x 10 Reps
Push-Up (Close Hand)
4 Sets x 10 Reps
Band Shoulder Press
4 Sets x 10 Reps
Biceps Curls 21s
4 Sets x 10 Reps
Frogger
1 Set x 25 Reps
Knees to Elbows
1 Set x 25 Reps
Leg Climb Situp
1 Set x 25 Reps
Sit-Up
1 Set x 25 Reps
Reverse Crunch
1 Set x 25 Reps
Side Plank Hip Drop
1 Set x 25 Reps
Side Plank Hip Drop
1 Set x 25 Reps
Day 8
Week 2 Workout 8: Arms & Triathlon
Est. 0 min
11 exercises
Barbell Curl
4 Sets x 20,15,12,10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 20,15,12,10 Reps
Dumbbell Hammer Curl
4 Sets x 20,15,12,10 Reps
Iron Cross Cable Curls
3 Sets x 20 Reps
Barbell Preacher Curl
2 Sets x 25 Reps
Max Rep Dips
2 Sets x 25 Reps
Barbell 1/2 Rep Curl
1 Set x 40 Reps
TRX TRICEPS EXTENSION
1 Set x 40 Reps
Stationary Bike
1 Set
Elliptical Training
1 Set
Ski Erg For Reps
3 Sets x 8 Reps
Day 9
Week 2 Workout 9: Upper Body & Core
Est. 0 min
12 exercises
Stationary Bike
1 Set
Leverage Chest Press
10 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
10 Sets x 10 Reps
Kettlebell Alternating Shoulder Press
1 Set x 50 Reps
Kettlebell Row
1 Set x 50 Reps
Dumbbell Incline Bench Press
1 Set x 50 Reps
Cable Seated Row
1 Set x 50 Reps
Standing Cable Fly
1 Set x 50 Reps
Wide Seated Row
1 Set x 50 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Decline Bench Weighted Twist
1 Set x 50 Reps
Weighted Knee Lifts
1 Set x 30 Reps
Day 10
Week 2 Workout 10: Lower Power
Est. 0 min
6 exercises
Safety Bar/Hack Squat
10 Sets x 10 Reps
Barbell Glute Bridge
5 Sets x 8 Reps
Reverse Hack Squat Power Squat
4 Sets x 8 Reps
Kettlebell Swings
3 Sets x 8 Reps
1 Arm DB Deadlift
5 Sets x 5 Reps
DB Reverse Lunge to Balance
3 Sets x 8 Reps
Day 11
Week 2 Workout 11: Full Body 100s
Est. 0 min
8 exercises
Walking
1 Set
Cable Cross-Over
1 Set x 100 Reps
Cable Bicep Curl
1 Set x 100 Reps
Machine Leg Press
1 Set x 100 Reps
Barbell Seated Tricep Extension
1 Set x 100 Reps
Cable Shoulder Press
1 Set x 100 Reps
Machine Ab Crunch
1 Set x 100 Reps
Sprints
1 Set
Day 12
Week 2 Workout 12: Back, Biceps, Calfs
Est. 0 min
16 exercises
Trap Bar Deadlift
9 Sets x 10,9,8,7,6,5,4,3,2 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 20 Reps
Dumbbell Hammer Curl
3 Sets x 20 Reps
Dual Cable Triceps Extension
1 Set x 40 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 20 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Iron Cross Cable Curls
1 Set x 30 Reps
Pull-Up
1 Set x 20 Reps
Biceps Curls 21s
3 Sets x 21 Reps
Barbell Calf Raise
1 Set x 50 Reps
Plank
6 Sets
Floor wipers
6 Sets x 10 Reps
Bear Crawl
6 Sets x 10 Reps
Hand Walk
6 Sets x 10 Reps
Drop Squats
6 Sets x 10 Reps
Day 13
Week 3 Workout 13: Chest, Tri, Quad
Est. 0 min
10 exercises
Walking
1 Set
Barbell Bench Press (Close Grip)
10 Sets x 10,9,8,7,6,6,7,8,9,10 Reps
Leverage Chest Press
4 Sets x 10 Reps
Push-Up
4 Sets x 25 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Push-Up
3 Sets x 25 Reps
Cable Cross-Over
3 Sets x 20,15,15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 20,15,15 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 25 Reps
Day 14
Week 3 Workout 14: Full Body Power & Endurance
Est. 0 min
10 exercises
Bar Behind Head OHP
8 Sets x 12 Reps
Hang Clean For Reps
1 Set x 50 Reps
Trapbar Deadlift For Reps
1 Set x 50 Reps
Rowing
1 Set
Machine Fly
5 Sets x 20,15,12,10,20 Reps
Preacher Curl For Reps
1 Set x 50 Reps
Leverage High Row For Reps
1 Set x 50 Reps
Elliptical Training
1 Set
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Machine Ab Crunch
1 Set x 100 Reps
Day 15
Week 3 Workout 15: Upper Body Drops
Est. 0 min
14 exercises
Rowing
1 Set
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Cable High Pulley Tricep Extension
4 Sets x 10 Reps
Cable High Pulley Tricep Extension
4 Sets x 10 Reps
Barbell Incline Bench Press
2 Sets x 10 Reps
Barbell Incline Bench Press
2 Sets x 10 Reps
Two In One Push Up
7 Sets x 7 Reps
Frogger
7 Sets x 7 Reps
Rowing
1 Set
Day 16
Week 3 Workout 16: Lower Body
Est. 0 min
11 exercises
Recumbent Bike
1 Set
Smith Machine Squat
9 Sets x 10 Reps
Barbell Lunge
4 Sets x 10 Reps
DB Goblet Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Waiter's Carry
6 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
6 Sets x 5 Reps
Waiter's Carry
6 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
6 Sets x 5 Reps
Day 17
Week 3 Workout 17: Upper Body Chest, Shoulder
Est. 0 min
11 exercises
Walking
1 Set
Barbell Bench Press
5 Sets x 20,15,12,12,20 Reps
Leverage Chest Press
4 Sets x 15,12,12,20 Reps
Leverage Shoulder Press
4 Sets x 15,12,12,20 Reps
Elliptical Training
1 Set
Incline Bench Press For Reps
1 Set x 50 Reps
ISO Hold Machine Fly
4 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Pull-Up
12 Sets x 3 Reps
Superman pushup
12 Sets x 3 Reps
Push-Up (Wide Hand)
12 Sets x 3 Reps
Day 18
Week 3 Workout 18: Full Body
Est. 0 min
10 exercises
Walking
1 Set
Barbell Preacher Curl
5 Sets x 20,15,12,10,10 Reps
TRX TRICEPS EXTENSION
4 Sets x 25 Reps
Barbell Upright Row
1 Set x 50 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
TRX PUSH UP
1 Set x 40 Reps
Swiss Ball Roll Out
1 Set x 50 Reps
C2 Ski Erg
5 Sets
Sled Push
5 Sets x 8 Reps
Day 19
Week 4 Workout 19: Machines + Intervals
Est. 0 min
9 exercises
Barbell Curl
3 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Squat
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Step Machine
1 Set
Day 20
Week 4 Workout 20: Lower Body Plus Cardio
Est. 0 min
8 exercises
Walking
1 Set
Barbell Squat
2 Sets x 50 Reps
Machine Single-Leg Press
5 Sets x 5 Reps
Box Jump Multiple Response
1 Set x 50 Reps
Dumbbell Lateral Lunge
3 Sets x 8 Reps
Lateral Bounds
3 Sets x 8 Reps
Glute-Ham Developer Curl
3 Sets x 8 Reps
Stationary Bike
1 Set
Day 21
Week 4 Workout 21: Full Body
Est. 0 min
10 exercises
Swiss Ball Push Up
3 Sets x 50 Reps
Hack Squat
5 Sets x 12 Reps
Dumbbell Fly
1 Set x 50 Reps
Barbell Preacher Curl
5 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Weighted Hanging Knee Raise
2 Sets x 15 Reps
Smith Bar Inverted Row
8 Sets x 8 Reps
Kettlebell Thruster
8 Sets x 8 Reps
Knees to Elbows
8 Sets x 8 Reps
Day 22
Week 4 Workout 22: Long Counts & Core
Est. 0 min
11 exercises
Jump Rope
1 Set
Leverage Chest Press
5 Sets x 8 Reps
Seated Bench Leg Pull-In
5 Sets x 20 Reps
Barbell Seated Press
5 Sets x 8 Reps
Smith Machine Squat
4 Sets x 8 Reps
TRX TRICEPS EXTENSION
4 Sets x 15 Reps
Kettlebell Renegade Row
5 Sets x 10 Reps
Frog Sit-Up
5 Sets x 10 Reps
Deadbug
5 Sets x 10 Reps
Swiss Ball Knee-To-Elbow
5 Sets x 10 Reps
Kettle Bell Swing
5 Sets x 10 Reps
Day 23
Week 4 Workout 23: Lower Body
Est. 0 min
10 exercises
Smith Machine Front Squat
9 Sets x 10 Reps
Kettlebell Goblet Squat
2 Sets x 50 Reps
Pistol Squat
2 Sets x 8 Reps
Barbell Overhead Squat
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Gorilla Walk
3 Sets x 15 Reps
Dumbbell Sumo Squat
2 Sets x 50 Reps
Machine Leg Curl (Prone)
3 Sets x 50 Reps
Machine Seated Calf Raise
2 Sets x 75 Reps
Sprints
1 Set
Day 24
Week 5 Workout 24: Row Row Row
Est. 0 min
9 exercises
Rowing
1 Set
Barbell Landmime Press
5 Sets x 10 Reps
Rowing
1 Set
High Pull Clean & Press
5 Sets x 10 Reps
Rowing
1 Set
Cable One Arm Balance Row
3 Sets x 10 Reps
Rowing
1 Set
Kettle Bell Sit Up
5 Sets x 10 Reps
Rowing
1 Set
Day 25
Week 4 Workout 25: Dual Moves
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
9 Sets x 10 Reps
DB Curl and Press
1 Set x 50 Reps
Dumbbell Alternating Arnold Press (Stability Ball)
5 Sets x 10 Reps
Dumbbell Spider Curl
2 Sets x 50 Reps
Barbell Row to Shrug
4 Sets x 10 Reps
Cable Cross-Over
2 Sets x 50 Reps
Cable Straight Arm Pulldown to High Row
3 Sets x 10 Reps
Manmakers
1 Set x 40 Reps
Machine Ab Crunch
1 Set x 100 Reps
Day 26
Week 5 Workout 26: Back & Biceps
Est. 0 min
8 exercises
Barbell Rack Pull
5 Sets x 4 Reps
Kettlebell Curl
5 Sets x 4 Reps
Kettlebell One-Arm Row
5 Sets x 4 Reps
Dumbbell Reverse Bicep Curl
5 Sets x 4 Reps
Dead Ball Slam
4 Sets x 8 Reps
Frog Burpee
4 Sets x 8 Reps
Lateral Bounds
4 Sets x 8 Reps
Sled Power Pull
4 Sets x 15 Reps
Day 27
Week 5: Chest, Triceps & Shoulders
Est. 0 min
10 exercises
Barbell Landmime Press
9 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell Tricep Kickback
4 Sets x 12 Reps
Barbell Seated Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Two In One Push Up
4 Sets x 10 Reps
DB Clean + Press
4 Sets x 10 Reps
Front Leaning Rest
4 Sets
Dumbbell Speed OH press
4 Sets x 10 Reps
Sprints
1 Set
Day 28
Week 5 Workout 28: Full Body
Est. 0 min
10 exercises
Barbell Front Squat
9 Sets x 5 Reps
Leverage Chest Press
3 Sets x 8 Reps
Wall Sit
3 Sets x 60 Reps
Biceps Curls 21s
3 Sets x 21 Reps
Weighted Plank
3 Sets x 45 Reps
Pull-Up
3 Sets x 8 Reps
Mountain Climber
3 Sets x 30 Reps
Manmakers
3 Sets x 10 Reps
Drop Squats
3 Sets x 10 Reps
Single Leg Lifts
3 Sets x 20 Reps
Day 29
Week 5 Workout 29: Lower Body
Est. 0 min
8 exercises
Barbell Romanian Deadlift
7 Sets x 15 Reps
Hack Squat
4 Sets x 15 Reps
Bodyweight Squat
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Jump Squat
4 Sets x 10 Reps
Broad Jumps
4 Sets x 5 Reps
Barbell Lunge
4 Sets x 10 Reps
Day 30
Week 5 Workout 30: Chest, Triceps
Est. 0 min
8 exercises
Smith Machine Bench Press
8 Sets x 10 Reps
Dumbbell Incline One-Arm Press
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 15 Reps
Push-Up
1 Set x 15 Reps
Run In Place
1 Set
Bench Dip
1 Set x 15 Reps
