2023 Revolution
General
Beginner
Barbell
Plan Details
The 2023 Revolution routine by highponylowsquats is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
Flexible February
6 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Hip Abduction
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Pulldown (Underhand)
3 Sets x 8 Reps
Day 2
Push (Chest, Shoulders, Tris)
5 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Kneeling Tricep Extension
3 Sets x 8 Reps
Day 3
Lower 2 (Quads & Glutes)
5 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Day 4
Pull
6 exercises
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 5
Lower 3
4 exercises
Barbell Sumo Deadlift
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 15 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 15 Reps
