Walking With Giants

General

Beginner

None

Plan Details

The Walking With Giants routine by Atticus717 is a 28 day workout plan. It is a beginner level plan to achieve general fitness goals.

General tips for the journey ahead: (1) Stay as consistent possible - consistency will give you the greatest results in the least amount of time. Be diligent. (2) Share your progress - stay accountable with the tribe, we are all counting on each other (check the facebook group) (3)Rest - make sure you are sleeping enough to ensure proper recover and to avoid fatigue, burn-out, and injury. (4) Check in daily - Be sure to check in daily in case of updates, new training videos, book reviews, and more (Check emails that Elisha sends you) Training Tips: (1) Try not to deviate from the workout. I've designed this program for the most optimal success. (2) Don't go to failure on every set - going to failure will inhibit and reduce your overall training volume for that day. (3) Choose a weight that you use to complete all reps within that specific set. Going to high and then having to switch to a lower weight is not the most optimal training strategy. (4) Increase weight as you get stronger through the days/weeks/months. Warming Up Tips: Warming up prior to training is important Warming up primes the body for a great day of work sets - not just an average one. You don't need that many warm-up sets to prepare you. 1x5 @ 40% working set weight 1x5 @ 50% working set weight 1x3 @ 60% working set weight Jump into working sets. Abdominal training: Train abs 2-3 times a week. A crunch type of movement and planks for a total of 5-8 sets per workout. Rep ranges that work best is between 10-15 per set for crunches and between 40 - 60 second sets for the planks

Routine detail

Day 1

Killing The Quads

Est. 65 min

8 exercises

HIIT Cardio (15 minutes)

1 Set

Leg Press (Close Stance)

3 Sets x 10 Reps

Front Squats

4 Sets x 12 Reps

Hip Thrusters (Barbell)

4 Sets x 15 Reps

Leg Curls (Seated)

4 Sets x 15 Reps

Leg Extensions

4 Sets x 15 Reps

Seated Calf Raises

4 Sets x 12 Reps

Abs Exercise (Your Choice)

5 Sets x 20 Reps

Day 2

Push - Don't Forget The Pecs

Est. 65 min

9 exercises

HIIT Cardio (15 minutes)

1 Set

Barbell or Dumbbell Flat Bench

3 Sets x 6 Reps

Overhead Press (Barbell or Dumbbell)

4 Sets x 10 Reps

Incline Dumbbell or Barbell Bench Press

4 Sets x 15 Reps

Lateral Raises

4 Sets x 15 Reps

Cable Crossover or Pec Deck

4 Sets x 15 Reps

Reverse Pec Deck or Reverse Cable Crossover

4 Sets x 15 Reps

Barbell Curl

4 Sets x 15 Reps

Tricep Exercise (Your Choice)

4 Sets x 15 Reps

Day 3

REST DAY - You earned it, Bro!!

Est. 0 min

0 exercises

This day is empty

Day 4

Leg Work

Est. 63 min

8 exercises

HIIT Cardio (15 minutes)

1 Set

Leg Press (Wide Stance)

3 Sets x 10 Reps

Hack Squats or Sumo Deadlift

4 Sets x 10 Reps

Hip Abductors

4 Sets x 20 Reps

Leg Extensions

4 Sets x 12 Reps

Lying Leg Curls

4 Sets x 12 Reps

Seated Calf Raises

4 Sets x 10 Reps

Abs Exercise (Your Choice)

4 Sets x 20 Reps

Day 5

Back Work

Est. 76 min

9 exercises

HIIT Cardio (15 minutes)

1 Set

Lat Pull Down

4 Sets x 12 Reps

Hammer Strength Lat Pull

4 Sets x 12 Reps

Meadows Row

4 Sets x 15 Reps

Pull Ups (Seated or Standing)

4 Sets x 12 Reps

Seated Cable Row

4 Sets x 20 Reps

Lat Pull Through

4 Sets x 15 Reps

Bicep Exercise (Your Choice)

4 Sets x 15 Reps

Abs Hanging Leg Raises

4 Sets x 20 Reps

Day 6

Strengthening the Hips and Hams

Est. 69 min

9 exercises

HIIT Cardio (15 minutes)

1 Set

Barbell Back Squat

3 Sets x 6 Reps

Romanian Deadlift

4 Sets x 10 Reps

Lunges (Walking)

2 Sets x 20 Reps

Lying Leg Curls

4 Sets x 15 Reps

Lying Leg Curls

4 Sets x 20 Reps

Lunges (Walking)

4 Sets x 15 Reps

Seated Calf Raises

4 Sets x 15 Reps

Abs Exercise (Your Choice)

4 Sets x 20 Reps

Day 7

REST DAY - You earned it, Bro!!

Est. 0 min

0 exercises

This day is empty

Day 8

Killing The Quads

Est. 65 min

8 exercises

HIIT Cardio (15 minutes)

1 Set

Leg Press (Close Stance)

3 Sets x 10 Reps

Front Squats

4 Sets x 12 Reps

Hip Thrusters (Barbell)

4 Sets x 15 Reps

Leg Curls (Seated)

4 Sets x 15 Reps

Leg Extensions

4 Sets x 15 Reps

Seated Calf Raises

4 Sets x 12 Reps

Abs Exercise (Your Choice)

5 Sets x 20 Reps

Day 9

Push - Don't Forget The Pecs

Est. 65 min

9 exercises

HIIT Cardio (15 minutes)

1 Set

Barbell or Dumbbell Flat Bench

3 Sets x 6 Reps

Overhead Press (Barbell or Dumbbell)

4 Sets x 10 Reps

Incline Dumbbell or Barbell Bench Press

4 Sets x 15 Reps

Lateral Raises

4 Sets x 15 Reps

Cable Crossover or Pec Deck

4 Sets x 15 Reps

Reverse Pec Deck or Reverse Cable Crossover

4 Sets x 15 Reps

Barbell Curl

4 Sets x 15 Reps

Tricep Exercise (Your Choice)

4 Sets x 15 Reps

Day 10

REST DAY - You earned it, Bro!!

Est. 65 min

9 exercises

HIIT Cardio (15 minutes)

1 Set

Barbell or Dumbbell Flat Bench

3 Sets x 6 Reps

Overhead Press (Barbell or Dumbbell)

4 Sets x 10 Reps

Incline Dumbbell or Barbell Bench Press

4 Sets x 15 Reps

Lateral Raises

4 Sets x 15 Reps

Cable Crossover or Pec Deck

4 Sets x 15 Reps

Reverse Pec Deck or Reverse Cable Crossover

4 Sets x 15 Reps

Barbell Curl

4 Sets x 15 Reps

Tricep Exercise (Your Choice)

4 Sets x 15 Reps

Day 11

Leg Work

Est. 63 min

8 exercises

HIIT Cardio (15 minutes)

1 Set

Leg Press (Wide Stance)

3 Sets x 10 Reps

Hack Squats or Sumo Deadlift

4 Sets x 10 Reps

Hip Abductors

4 Sets x 20 Reps

Leg Extensions

4 Sets x 12 Reps

Lying Leg Curls

4 Sets x 12 Reps

Seated Calf Raises

4 Sets x 10 Reps

Abs Exercise (Your Choice)

4 Sets x 20 Reps

Day 12

Back Work

Est. 76 min

9 exercises

HIIT Cardio (15 minutes)

1 Set

Lat Pull Down

4 Sets x 12 Reps

Hammer Strength Lat Pull

4 Sets x 12 Reps

Meadows Row

4 Sets x 15 Reps

Pull Ups (Seated or Standing)

4 Sets x 12 Reps

Seated Cable Row

4 Sets x 20 Reps

Lat Pull Through

4 Sets x 15 Reps

Bicep Exercise (Your Choice)

4 Sets x 15 Reps

Abs Hanging Leg Raises

4 Sets x 20 Reps

Day 13

Strengthening the Hips and Hams

Est. 69 min

9 exercises

HIIT Cardio (15 minutes)

1 Set

Barbell Back Squat

3 Sets x 6 Reps

Romanian Deadlift

4 Sets x 10 Reps

Lunges (Walking)

2 Sets x 20 Reps

Lying Leg Curls

4 Sets x 15 Reps

Lying Leg Curls

4 Sets x 20 Reps

Lunges (Walking)

4 Sets x 15 Reps

Seated Calf Raises

4 Sets x 15 Reps

Abs Exercise (Your Choice)

4 Sets x 20 Reps

Day 14

REST DAY - You earned it, Bro!!

Est. 0 min

0 exercises

This day is empty

Day 15

Killing The Quads

Est. 65 min

8 exercises

HIIT Cardio (15 minutes)

1 Set

Leg Press (Close Stance)

3 Sets x 10 Reps

Front Squats

4 Sets x 12 Reps

Hip Thrusters (Barbell)

4 Sets x 15 Reps

Leg Curls (Seated)

4 Sets x 15 Reps

Leg Extensions

4 Sets x 15 Reps

Seated Calf Raises

4 Sets x 12 Reps

Abs Exercise (Your Choice)

5 Sets x 20 Reps

Day 16

Push - Don't Forget The Pecs

Est. 65 min

9 exercises

HIIT Cardio (15 minutes)

1 Set

Barbell or Dumbbell Flat Bench

3 Sets x 6 Reps

Overhead Press (Barbell or Dumbbell)

4 Sets x 10 Reps

Incline Dumbbell or Barbell Bench Press

4 Sets x 15 Reps

Lateral Raises

4 Sets x 15 Reps

Cable Crossover or Pec Deck

4 Sets x 15 Reps

Reverse Pec Deck or Reverse Cable Crossover

4 Sets x 15 Reps

Barbell Curl

4 Sets x 15 Reps

Tricep Exercise (Your Choice)

4 Sets x 15 Reps

Day 17

REST DAY - You earned it, Bro!!

Est. 0 min

0 exercises

This day is empty

Day 18

Leg Work

Est. 63 min

8 exercises

HIIT Cardio (15 minutes)

1 Set

Leg Press (Wide Stance)

3 Sets x 10 Reps

Hack Squats or Sumo Deadlift

4 Sets x 10 Reps

Hip Abductors

4 Sets x 20 Reps

Leg Extensions

4 Sets x 12 Reps

Lying Leg Curls

4 Sets x 12 Reps

Seated Calf Raises

4 Sets x 10 Reps

Abs Exercise (Your Choice)

4 Sets x 20 Reps

Day 19

Back Work

Est. 76 min

9 exercises

HIIT Cardio (15 minutes)

1 Set

Lat Pull Down

4 Sets x 12 Reps

Hammer Strength Lat Pull

4 Sets x 12 Reps

Meadows Row

4 Sets x 15 Reps

Pull Ups (Seated or Standing)

4 Sets x 12 Reps

Seated Cable Row

4 Sets x 20 Reps

Lat Pull Through

4 Sets x 15 Reps

Bicep Exercise (Your Choice)

4 Sets x 15 Reps

Abs Hanging Leg Raises

4 Sets x 20 Reps

Day 20

Strengthening the Hips and Hams

Est. 69 min

9 exercises

HIIT Cardio (15 minutes)

1 Set

Barbell Back Squat

3 Sets x 6 Reps

Romanian Deadlift

4 Sets x 10 Reps

Lunges (Walking)

2 Sets x 20 Reps

Lying Leg Curls

4 Sets x 15 Reps

Lying Leg Curls

4 Sets x 20 Reps

Lunges (Walking)

4 Sets x 15 Reps

Seated Calf Raises

4 Sets x 15 Reps

Abs Exercise (Your Choice)

4 Sets x 20 Reps

Day 21

REST DAY - You earned it, Bro!!

Est. 0 min

0 exercises

This day is empty

Day 22

Killing The Quads

Est. 65 min

8 exercises

HIIT Cardio (15 minutes)

1 Set

Leg Press (Close Stance)

3 Sets x 10 Reps

Front Squats

4 Sets x 12 Reps

Hip Thrusters (Barbell)

4 Sets x 15 Reps

Leg Curls (Seated)

4 Sets x 15 Reps

Leg Extensions

4 Sets x 15 Reps

Seated Calf Raises

4 Sets x 12 Reps

Abs Exercise (Your Choice)

5 Sets x 20 Reps

Day 23

Push - Don't Forget The Pecs

Est. 65 min

9 exercises

HIIT Cardio (15 minutes)

1 Set

Barbell or Dumbbell Flat Bench

3 Sets x 6 Reps

Overhead Press (Barbell or Dumbbell)

4 Sets x 10 Reps

Incline Dumbbell or Barbell Bench Press

4 Sets x 15 Reps

Lateral Raises

4 Sets x 15 Reps

Cable Crossover or Pec Deck

4 Sets x 15 Reps

Reverse Pec Deck or Reverse Cable Crossover

4 Sets x 15 Reps

Barbell Curl

4 Sets x 15 Reps

Tricep Exercise (Your Choice)

4 Sets x 15 Reps

Day 24

REST DAY - You earned it, Bro!!

Est. 0 min

0 exercises

This day is empty

Day 25

Leg Work

Est. 63 min

8 exercises

HIIT Cardio (15 minutes)

1 Set

Leg Press (Wide Stance)

3 Sets x 10 Reps

Hack Squats or Sumo Deadlift

4 Sets x 10 Reps

Hip Abductors

4 Sets x 20 Reps

Leg Extensions

4 Sets x 12 Reps

Lying Leg Curls

4 Sets x 12 Reps

Seated Calf Raises

4 Sets x 10 Reps

Abs Exercise (Your Choice)

4 Sets x 20 Reps

Day 26

Back Work

Est. 76 min

9 exercises

HIIT Cardio (15 minutes)

1 Set

Lat Pull Down

4 Sets x 12 Reps

Hammer Strength Lat Pull

4 Sets x 12 Reps

Meadows Row

4 Sets x 15 Reps

Pull Ups (Seated or Standing)

4 Sets x 12 Reps

Seated Cable Row

4 Sets x 20 Reps

Lat Pull Through

4 Sets x 15 Reps

Bicep Exercise (Your Choice)

4 Sets x 15 Reps

Abs Hanging Leg Raises

4 Sets x 20 Reps

Day 27

Strengthening the Hips and Hams

Est. 69 min

9 exercises

HIIT Cardio (15 minutes)

1 Set

Barbell Back Squat

3 Sets x 6 Reps

Romanian Deadlift

4 Sets x 10 Reps

Lunges (Walking)

2 Sets x 20 Reps

Lying Leg Curls

4 Sets x 15 Reps

Lying Leg Curls

4 Sets x 20 Reps

Lunges (Walking)

4 Sets x 15 Reps

Seated Calf Raises

4 Sets x 15 Reps

Abs Exercise (Your Choice)

4 Sets x 20 Reps

Day 28

REST DAY - You earned it, Bro!!

Est. 0 min

0 exercises

This day is empty

Walking With Giants

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