Performance-based Training Program
General
Intermediate
Body
Plan Details
The Performance-based Training Program routine by lukea.hoey is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Main focus is building base fitness to an advanced standard. Due to the high intensity of the program I recommend reducing your loading every fourth week (ie. replace Weights 1&2 with yoga or atleast half an hour of stretching, and replace the sprints with an extra recovery swim). Cardio program summary 2x LSS (2x 1hr bike and 5km run) Metabolic sprints (6x400m sprints) Conditioning run (3 rounds of 800m with mini bodyweight circuits between sets) 1x 1hr recovery swim (at least 1500m) A combination of bodyweight exercises and weight training is also implemented to maintain/work towards specific goals (see below). Pullups, Pushups, Situps : 20,100,100 5km run : <20mins Deadlift 1RM : 150kg Bench BW : 10 REPS Squat 1RM : 120kg 90sec weighted plank : 50kg load NOTE (applies to Weights 1&2): Increment no more than 5% a week for lower body and 2.5% for upper body. Also, in Weights 1, the weighted lunges are with 20kg ONLY, and the cleans are the same weight as your military press.
Routine detail
Mon
Weights 1
Est. 93 min
32 exercises
Barbell Squat
1 Set x 15 Reps
Barbell Lunge
1 Set x 10 Reps
Barbell Squat
1 Set x 8 Reps
Barbell Lunge
1 Set x 10 Reps
Barbell Squat
1 Set x 5 Reps
Barbell Lunge
1 Set x 10 Reps
Barbell Squat
1 Set x 5 Reps
Barbell Lunge
1 Set x 10 Reps
Barbell Military Press
1 Set x 15 Reps
Barbell Clean
1 Set x 10 Reps
Barbell Military Press
1 Set x 8 Reps
Barbell Clean
1 Set x 10 Reps
Barbell Military Press
1 Set x 5 Reps
Barbell Clean
1 Set x 10 Reps
Barbell Military Press
1 Set x 5 Reps
Barbell Clean
1 Set x 10 Reps
Barbell Upright Row
1 Set x 15 Reps
Cable Lateral Raise
1 Set x 8 Reps
Barbell Upright Row
1 Set x 8 Reps
Cable Lateral Raise
1 Set x 8 Reps
Barbell Upright Row
1 Set x 5 Reps
Cable Lateral Raise
1 Set x 8 Reps
Barbell Upright Row
1 Set x 5 Reps
Cable Lateral Raise
1 Set x 8 Reps
Plank
1 Set
Hanging Leg Raise
1 Set x 8 Reps
Plank
1 Set
Hanging Leg Raise
1 Set x 8 Reps
Plank
1 Set
Hanging Leg Raise
1 Set x 8 Reps
Plank
1 Set
Hanging Leg Raise
1 Set x 8 Reps
Tue
Bike ride
Est. 123 min
2 exercises
Road Cycling
1 Set
Road Cycling
1 Set
Wed
Conditioning Run + Bodyweight
Est. 72 min
5 exercises
Running
1 Set
Pull-Up
3 Sets x 6 Reps
Push-Up
4 Sets x 20 Reps
Sit-Up
1 Set x 100 Reps
Core Tabata
12 Sets
Thu
Weights 2
Est. 84 min
32 exercises
Barbell Bench Press
1 Set x 15 Reps
Pull-Up
1 Set x 4 Reps
Barbell Bench Press
1 Set x 8 Reps
Pull-Up
1 Set x 4 Reps
Barbell Bench Press
1 Set x 5 Reps
Pull-Up
1 Set x 4 Reps
Barbell Bench Press
1 Set x 5 Reps
Pull-Up
1 Set x 4 Reps
Barbell Deadlift
1 Set x 15 Reps
Jump Squat
1 Set x 10 Reps
Barbell Deadlift
1 Set x 8 Reps
Jump Squat
1 Set x 10 Reps
Barbell Deadlift
1 Set x 5 Reps
Jump Squat
1 Set x 10 Reps
Barbell Deadlift
1 Set x 5 Reps
Jump Squat
1 Set x 10 Reps
Dumbbell Incline Bench Press
1 Set x 15 Reps
Chin-Up with Knee Raise
1 Set x 4 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Chin-Up with Knee Raise
1 Set x 4 Reps
Dumbbell Incline Bench Press
1 Set x 5 Reps
Chin-Up with Knee Raise
1 Set x 4 Reps
Dumbbell Incline Bench Press
1 Set x 5 Reps
Chin-Up with Knee Raise
1 Set x 4 Reps
Machine Inverted Row
1 Set x 10 Reps
Push-Up
1 Set x 10 Reps
Machine Inverted Row
1 Set x 10 Reps
Push-Up
1 Set x 10 Reps
Machine Inverted Row
1 Set x 10 Reps
Push-Up
1 Set x 10 Reps
Machine Inverted Row
1 Set x 10 Reps
Push-Up
1 Set x 10 Reps
Fri
Metabolic Sprints + Bodyweight
Est. 81 min
6 exercises
Running
1 Set
Pull-Up
3 Sets x 6 Reps
Push-Up
4 Sets x 20 Reps
Sit-Up
1 Set x 100 Reps
L-sit
3 Sets
Plank
3 Sets
Sat
5km + Bodyweight
Est. 92 min
4 exercises
Running
1 Set
Weighted Pullups
6 Sets x 3 Reps
Push-Up
4 Sets x 20 Reps
Core Tabata
12 Sets
Sun
Recovery/Light Cross Training
Est. 62 min
1 exercise
Swimming
1 Set
