Grace’s Get Fit Plan (Phase 1)
General
Beginner
Dumbbell
Plan Details
The Grace’s Get Fit Plan (Phase 1) routine by ken_hertz is a 28 day workout plan. It is a beginner level plan to achieve general fitness goals.
Four week plan designed to build muscle and lose fat.
Routine detail
Day 1
Full Body Workout
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Yoga
1 Set
Day 2
Cardio
Est. 0 min
2 exercises
Cardio
1 Set
Yoga
1 Set
Day 3
Lower Body & Core
Est. 0 min
6 exercises
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Single-Leg Calf Raise
3 Sets x 10 Reps
Plank
3 Sets
Crunch
3 Sets x 15 Reps
Day 4
Cardio
Est. 0 min
2 exercises
Yoga
1 Set
Cardio
1 Set
Day 5
Upper Body
Est. 0 min
5 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Day 6
Yoga & Rest
Est. 0 min
1 exercise
Yoga
1 Set
Day 7
Yoga & Rest
Est. 0 min
1 exercise
Yoga
1 Set
Day 8
Full Body Workout
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Yoga
1 Set
Day 9
Cardio & Yoga
Est. 0 min
2 exercises
Cardio
1 Set
Yoga
1 Set
Day 10
Lower Body & Core
Est. 0 min
6 exercises
Barbell Glute Bridge
4 Sets x 12 Reps
Barbell Bulgarian Split Squat
4 Sets x 12 Reps
Single-Leg Calf Raise
4 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
Reverse Crunch
4 Sets x 15 Reps
Yoga
1 Set
Day 11
Cardio & Yoga
Est. 0 min
2 exercises
Cardio
1 Set
Yoga
1 Set
Day 12
Upper Body
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Yoga
1 Set
Day 13
Yoga & Rest
Est. 0 min
1 exercise
Yoga
1 Set
Day 14
Yoga & Rest
Est. 0 min
1 exercise
Yoga
1 Set
Day 15
Full Body Workout
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 14 Reps
Barbell Bench Press
4 Sets x 14 Reps
Dumbbell One-Arm Row
4 Sets x 14 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 14 Reps
Cable Bicep Curl
4 Sets x 14 Reps
Yoga
1 Set
Day 16
Cardio & Yoga
Est. 0 min
2 exercises
Cardio
1 Set
Yoga
1 Set
Day 17
Lower Body & Core
Est. 0 min
6 exercises
Barbell Deadlift
4 Sets x 14 Reps
Dumbbell Lunge
4 Sets x 14 Reps
Machine Leg Curl (Prone)
4 Sets x 14 Reps
Single-Leg Calf Raise
4 Sets x 15 Reps
Crunch
4 Sets x 15 Reps
Yoga
1 Set
Day 18
Cardio & Yoga
Est. 0 min
2 exercises
Cardio
1 Set
Yoga
1 Set
Day 19
Upper Body
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 14 Reps
Dumbbell Seated Shoulder Press
4 Sets x 14 Reps
Dumbbell Incline Bench Press
4 Sets x 14 Reps
Barbell Bent-Over Row
4 Sets x 14 Reps
Bench Dip
4 Sets x 14 Reps
Yoga
1 Set
Day 20
Rest & Yoga
Est. 0 min
1 exercise
Yoga
1 Set
Day 21
Rest & Yoga
Est. 0 min
1 exercise
Yoga
1 Set
Day 22
Full Body Workout
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 14 Reps
Barbell Bench Press
4 Sets x 14 Reps
Dumbbell Lateral Raise
4 Sets x 14 Reps
Dumbbell Reverse Fly
4 Sets x 14 Reps
EZ Bar Curl
4 Sets x 14 Reps
Yoga
1 Set
Day 23
Cardio & Yoga
Est. 0 min
2 exercises
Cardio
1 Set
Yoga
1 Set
Day 24
Lower Body & Core
Est. 0 min
6 exercises
Barbell Glute Bridge
4 Sets x 14 Reps
Barbell Bulgarian Split Squat
4 Sets x 14 Reps
Single-Leg Calf Raise
4 Sets x 14 Reps
Decline Crunch
4 Sets x 15 Reps
Reverse Crunch
4 Sets x 15 Reps
Yoga
1 Set
Day 25
Cardio & Yoga
Est. 0 min
2 exercises
Cardio
1 Set
Yoga
1 Set
Day 26
Upper Body
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 14 Reps
Dumbbell Seated Shoulder Press
4 Sets x 14 Reps
Dumbbell Incline Bench Press
4 Sets x 14 Reps
Barbell Bent-Over Row
4 Sets x 14 Reps
Bench Dip
4 Sets x 15 Reps
Yoga
1 Set
Day 27
Yoga & Rest
Est. 0 min
1 exercise
Yoga
1 Set
Day 28
Yoga & Rest
Est. 0 min
1 exercise
Yoga
1 Set
