Strength/Endurance/HIIT Cycle
General
Beginner
Body
Plan Details
The Strength/Endurance/HIIT Cycle routine by Renrag39 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
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.
Routine detail
Day 1
Round 1
Est. 64 min
8 exercises
Dumbbell Incline Bench Press
10 Sets x 2 Reps
Bodyweight Squat
10 Sets x 12 Reps
Barbell Clean and Jerk
10 Sets x 2 Reps
Dip
10 Sets x 4 Reps
Barbell Bench Press
10 Sets x 3 Reps
Pull-Up
10 Sets x 4 Reps
Dumbbell One-Arm Row
10 Sets x 6 Reps
Dumbbell Deep Push-Up
10 Sets x 8 Reps
Day 3
Round 2
Est. 61 min
8 exercises
Barbell Deadlift
10 Sets x 2 Reps
Dumbbell Deep Push-Up
10 Sets x 8 Reps
Barbell Incline Bench Press
10 Sets x 2 Reps
Pull-Up
10 Sets x 4 Reps
Machine Inverted Row
10 Sets x 5 Reps
Dip
10 Sets x 4 Reps
Barbell Upright Row
10 Sets x 3 Reps
Bodyweight Squat
10 Sets x 12 Reps
Day 5
Round 1
Est. 64 min
8 exercises
Dumbbell Incline Bench Press
10 Sets x 2 Reps
Bodyweight Squat
10 Sets x 12 Reps
Barbell Clean and Jerk
10 Sets x 2 Reps
Dip
10 Sets x 4 Reps
Barbell Bench Press
10 Sets x 3 Reps
Pull-Up
10 Sets x 4 Reps
Dumbbell One-Arm Row
10 Sets x 6 Reps
Dumbbell Deep Push-Up
10 Sets x 8 Reps
Day 8
Round 2
Est. 61 min
8 exercises
Barbell Deadlift
10 Sets x 2 Reps
Dumbbell Deep Push-Up
10 Sets x 8 Reps
Barbell Incline Bench Press
10 Sets x 2 Reps
Pull-Up
10 Sets x 4 Reps
Machine Inverted Row
10 Sets x 5 Reps
Dip
10 Sets x 4 Reps
Barbell Upright Row
10 Sets x 3 Reps
Bodyweight Squat
10 Sets x 12 Reps
Day 10
Round 1
Est. 64 min
8 exercises
Dumbbell Incline Bench Press
10 Sets x 2 Reps
Bodyweight Squat
10 Sets x 12 Reps
Barbell Clean and Jerk
10 Sets x 2 Reps
Dip
10 Sets x 4 Reps
Barbell Bench Press
10 Sets x 3 Reps
Pull-Up
10 Sets x 4 Reps
Dumbbell One-Arm Row
10 Sets x 6 Reps
Dumbbell Deep Push-Up
10 Sets x 8 Reps
Day 12
Round 2
Est. 61 min
8 exercises
Barbell Deadlift
10 Sets x 2 Reps
Dumbbell Deep Push-Up
10 Sets x 8 Reps
Barbell Incline Bench Press
10 Sets x 2 Reps
Pull-Up
10 Sets x 4 Reps
Machine Inverted Row
10 Sets x 5 Reps
Dip
10 Sets x 4 Reps
Barbell Upright Row
10 Sets x 3 Reps
Bodyweight Squat
10 Sets x 12 Reps
Day 15
HIIT
Est. 38 min
4 exercises
Pull-Up
15 Sets x 4 Reps
Dip
15 Sets x 4 Reps
Bodyweight Squat
15 Sets x 10 Reps
Dumbbell Deep Push-Up
15 Sets x 6 Reps
