Strength/Endurance/HIIT Cycle

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2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Strength/Endurance/HIIT Experimental cycle with supplemental bodyweight movements.

1 or 2 day separation for Rounds 1 and 2. However best fits your routine.
If short of time, substitute Day 15/HIIT for Rounds 1 or 2.

For every 2 rounds, reduce rest time by 5-10s.
When at 10s rest between sets, increase weight incrementally and return to 30s rest period.
Recommended start weights 60-70% 1RM.
Rep count for One Arm Rows is total for both arms, 3 per arm as presented.

To break plateau, reduce or maintain weight and increase sets.

This is my first uploaded routine and am not 100% sure how it will be presented. Just in case, I group the exercises in pairs for R1 and R2- 1+2, 3+4, 5+6, 7+8. For D15/HIIT, I superset all 4 exercises.

Note: I am well aware of the glaring omission of Weighted Squats. I have an injury that prevents this atm.
Feel free to add Squats in place of Flat Bench on R1 or Inverted Rows on R2 for a balanced full body workout.

Round 1 8 exercises, 1 hr 4 mins

Dumbbell Incline Bench Press	10x2 reps	rest: 0s
Bodyweight Squat	10x12 reps	rest: 30s
Barbell Clean and Jerk	10x2 reps	rest: 0s
Dip	10x4 reps	rest: 30s
Barbell Bench Press	10x3 reps	rest: 0s
Pull-Up	10x4 reps	rest: 30s
Dumbbell One-Arm Row	10x6 reps	rest: 0s
Dumbbell Deep Push-Up	10x8 reps	rest: 30s

Round 2 8 exercises, 1 hr 0 min

Barbell Deadlift	10x2 reps	rest: 0s
Dumbbell Deep Push-Up	10x8 reps	rest: 30s
Barbell Incline Bench Press	10x2 reps	rest: 0s
Pull-Up	10x4 reps	rest: 30s
Machine Inverted Row	10x5 reps	rest: 0s
Dip	10x4 reps	rest: 30s
Barbell Upright Row	10x3 reps	rest: 0s
Bodyweight Squat	10x12 reps	rest: 30s

Round 1 8 exercises, 1 hr 4 mins

Dumbbell Incline Bench Press	10x2 reps	rest: 0s
Bodyweight Squat	10x12 reps	rest: 30s
Barbell Clean and Jerk	10x2 reps	rest: 0s
Dip	10x4 reps	rest: 30s
Barbell Bench Press	10x3 reps	rest: 0s
Pull-Up	10x4 reps	rest: 30s
Dumbbell One-Arm Row	10x6 reps	rest: 0s
Dumbbell Deep Push-Up	10x8 reps	rest: 30s

Round 2 8 exercises, 1 hr 0 min

Barbell Deadlift	10x2 reps	rest: 0s
Dumbbell Deep Push-Up	10x8 reps	rest: 30s
Barbell Incline Bench Press	10x2 reps	rest: 0s
Pull-Up	10x4 reps	rest: 30s
Machine Inverted Row	10x5 reps	rest: 0s
Dip	10x4 reps	rest: 30s
Barbell Upright Row	10x3 reps	rest: 0s
Bodyweight Squat	10x12 reps	rest: 30s

Round 1 8 exercises, 1 hr 4 mins

Dumbbell Incline Bench Press	10x2 reps	rest: 0s
Bodyweight Squat	10x12 reps	rest: 30s
Barbell Clean and Jerk	10x2 reps	rest: 0s
Dip	10x4 reps	rest: 30s
Barbell Bench Press	10x3 reps	rest: 0s
Pull-Up	10x4 reps	rest: 30s
Dumbbell One-Arm Row	10x6 reps	rest: 0s
Dumbbell Deep Push-Up	10x8 reps	rest: 30s

Round 2 8 exercises, 1 hr 0 min

Barbell Deadlift	10x2 reps	rest: 0s
Dumbbell Deep Push-Up	10x8 reps	rest: 30s
Barbell Incline Bench Press	10x2 reps	rest: 0s
Pull-Up	10x4 reps	rest: 30s
Machine Inverted Row	10x5 reps	rest: 0s
Dip	10x4 reps	rest: 30s
Barbell Upright Row	10x3 reps	rest: 0s
Bodyweight Squat	10x12 reps	rest: 30s