Train Like an Olympian
General
Beginner
None
Plan Details
The Train Like an Olympian routine by JefitTeam is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Ready to train like an Olympian? This is an intermediate level, strength training and cardio plan, design for 7-days of training. The goal is to build overall strength, improve mobility and increase aerobic conditioning. The plan will also have you work on flexibility movements in addition to some mobility work. You never saw a tight Olympic athlete who lacked mobility, right? Of course not - that would negatively affect performance. Good luck and go for the Gold! Olympian Program Mon. - Focus: Legs & Core Tue. - Focus: Back & Biceps Wed. - Focus: Chest, Shoulders, & Triceps Thur. - Focus: HIT Cardio (use a 3:1 work-to-rest ratio) Fri. - Focus: Active Rest (Roll out using a foam roller) Sat. - Focus: Full Body Dumbbell Circuit (super-sets) Sun. - Focus: LSD Cardio (long, slow duration) Monday - Repeat the cycle all over - follow this sequence for 4-8 weeks. Stay Strong Together, MICHAEL WOOD< CSCS Jefit
Routine detail
Mon
Day 1: Legs & Core
Est. 53 min
11 exercises
Indoor Cycling
1 Set
Scorpion
1 Set
Sphinx
1 Set
Seated Twist
1 Set
Barbell Hip Thrust
3 Sets x 12,10,8 Reps
Barbell Bulgarian Split Squat
3 Sets x 6 Reps
Barbell Landmine Squat
3 Sets x 10,8,6 Reps
Air Bike
2 Sets x 20 Reps
Plank with Alternating Knee Drive
1 Set
Plank with Shoulder Taps
1 Set
Plank
1 Set
Tue
Day 2: Back & Biceps
Est. 63 min
8 exercises
Rowing
1 Set
Back Hyperextension
3 Sets x 12,10,8 Reps
Barbell Deadlift
3 Sets x 6 Reps
Machine Lat Pulldown
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
World's Greatest Stretch
1 Set x 1 Rep
Wed
Day 3: Chest, Shoulders & Triceps
Est. 65 min
9 exercises
Push-Up to Side Plank
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Push Press
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12,10,8 Reps
Dip
4 Sets x 6 Reps
Cobra
1 Set
Extended Arm Child Pose
1 Set
Child Pose Side Stretch
1 Set
Thu
Day 4: Cardio Session
Est. 39 min
8 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Running
1 Set
Walking
1 Set
Running
1 Set
Walking
1 Set
World's Greatest Stretch
1 Set
Fri
Day 5: Active Rest Day (Roll out using a foam roller)
Est. 0 min
0 exercises
This day is empty
Sat
Day 6: Full Body DB Circuit Program (super set)
Est. 26 min
6 exercises
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Sun
Day 7: LSD (long slow duration) Cardio
Est. 78 min
1 exercise
Mountain Biking
1 Set
