Elite Warrior Training
General
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Plan Details
The Elite Warrior Training routine by Atticus717 is a 28 day workout plan. It is an advanced level plan to achieve general fitness goals.
Welcome to "Elite Warrior Training." This month is going to be one of the toughest yet. If you feel like it is too advanced, start with "The Hero Reborn" Program. General tips for the journey ahead: Stay as consistent possible - consistency will give you the greatest results in the least amount of time. Be diligent. Share your progress - stay accountable with the tribe, we are all counting on each other (check the facebook group) Rest - make sure you are sleeping enough to ensure proper recover and to avoid fatigue, burn-out, and injury. Check in daily - Be sure to check in daily in case of updates, new training videos, book reviews, and more (Check emails I send you) Training Tips: Try not to deviate from the workout. I've designed this program for the most optimal success. Don't go to failure on every set - going to failure will inhibit and reduce your overall training volume for that day. 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. 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 If I need to add things, let me know we are trying new things every month. This is the first time we are using this format
Routine detail
Day 1
Upper Body
Est. 46 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Flat, Incline or Decline)
4 Sets x 8 Reps
Overhead Press (Barbell or Dumbbell)
4 Sets x 7 Reps
Pullup or Lat Pulldown
4 Sets x 8 Reps
Rows (Barbell, Dumbell or Machine)
3 Sets x 8 Reps
Reverse Pec Deck
3 Sets x 10 Reps
Curls (Barbell or Dumbbell)
3 Sets x 8 Reps
Skull Crushers
3 Sets x 8 Reps
Day 2
Legs
Est. 52 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Squat (Back or Front)
4 Sets x 12 Reps
Leg Press
2 Sets x 40 Reps
Weighted Lunges
4 Sets x 8 Reps
Stiff-Leg Deadlift
3 Sets x 8 Reps
Leg Extensions
3 Sets x 15 Reps
Leg Curls (Seated)
3 Sets x 15 Reps
Seated Calf Raises
4 Sets x 15 Reps
Day 3
Rest/cardio
Est. 0 min
0 exercises
This day is empty
Day 4
Push
Est. 42 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Flat, Incline or Decline)
3 Sets x 6 Reps
Bench Press (Flat, Incline or Decline) - AMRAP
1 Set
Weighted Dip
3 Sets x 8 Reps
Pec Deck
3 Sets x 10 Reps
Barbell or Dumbbell Overhead Press
4 Sets x 5 Reps
Lateral Raises
3 Sets x 12 Reps
Overhead Tricep Extension
4 Sets x 15 Reps
Day 5
Pull
Est. 36 min
6 exercises
HIIT Cardio (15 minutes)
1 Set
Deadlifts
4 Sets x 3 Reps
Pullup or Lat Pulldown
5 Sets x 10 Reps
Rows (T-bar or Barbell)
4 Sets x 6 Reps
Reverse Flys
3 Sets x 10 Reps
Curls (Barbell or Dumbbell)
4 Sets x 8 Reps
Day 6
Legs
Est. 37 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Squat (Back or Front)
3 Sets x 8 Reps
Hack Squats or Sumo Deadlift
3 Sets x 8 Reps
Weighted Lunges
3 Sets x 8 Reps
Leg Extensions
3 Sets x 8 Reps
Leg Curls (Seated)
3 Sets x 8 Reps
Seated Calf Raises
3 Sets x 8 Reps
Day 7
Rest/cardio
Est. 0 min
0 exercises
This day is empty
Day 8
Upper Body - Power
Est. 42 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Paused Bench Press
3 Sets x 4 Reps
Rows (Barbell, Dumbell or Machine)
3 Sets x 8 Reps
Overhead Press (Barbell or Dumbbell)
3 Sets x 8 Reps
Weighted Pullups or Lat Pulldowns
3 Sets x 8 Reps
Reverse Flys
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Overhead Tricep Extension
3 Sets x 10 Reps
Day 9
Legs
Est. 42 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Squat (Back or Front)
5 Sets x 3 Reps
Hip Thrust or Kettlebell Squat Thrust
4 Sets x 8 Reps
Weighted Lunges
3 Sets x 16 Reps
Leg Extensions
3 Sets x 10 Reps
Leg Curls (Seated)
3 Sets x 10 Reps
Seated Calf Raises
4 Sets x 10 Reps
Day 10
Rest/cardio
Est. 0 min
0 exercises
This day is empty
Day 11
Push
Est. 95 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Flat, Incline or Decline)
4 Sets x 12 Reps
Bench Press (Flat, Incline or Decline)
3 Sets x 12 Reps
Flys
2 Sets x 15 Reps
Overhead Press (Barbell or Dumbbell)
4 Sets x 12 Reps
Lateral Raises
2 Sets x 15 Reps
Lateral Raises
1 Set x 121212 Reps
Overhead Tricep Extension
4 Sets x 15 Reps
Day 12
Pull
Est. 41 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Pullup or Lat Pulldown
5 Sets x 10 Reps
Rows (Bentover Barbell)
3 Sets x 8 Reps
Close-Grip Pulldowns
3 Sets x 10 Reps
Face Pulls
2 Sets x 15 Reps
Curls (Barbell or Dumbbell)
4 Sets x 12 Reps
Concentration Curls
3 Sets x 8 Reps
Day 13
Legs
Est. 37 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Squat (Back or Front)
4 Sets x 12 Reps
Hack Squat or Leg Press
3 Sets x 6 Reps
Weighted Lunges
2 Sets x 16 Reps
Leg Extensions
3 Sets x 8 Reps
Leg Curls (Seated)
2 Sets x 8 Reps
Seated Calf Raises
4 Sets x 8 Reps
Day 14
Rest/cardio
Est. 0 min
0 exercises
This day is empty
Day 15
Upper Body - Hypertrophy
Est. 54 min
9 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Flat, Incline or Decline)
4 Sets x 10 Reps
Weighted Pullups or Lat Pulldowns
4 Sets x 10 Reps
Rows (Barbell, Dumbell or Machine)
4 Sets x 12 Reps
Dips
3 Sets x 12 Reps
Flys
2 Sets x 15 Reps
Reverse Flys
2 Sets x 15 Reps
Curls (Barbell or Dumbbell)
3 Sets x 15 Reps
Overhead Tricep Extension
3 Sets x 15 Reps
Day 16
Legs
Est. 34 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Pause Squat (front or back)
5 Sets x 4 Reps
Deadlifts
1 Set x 6 Reps
Deadlifts - AMRAP
1 Set
Hack Squat or Leg Press
3 Sets x 8 Reps
Leg Curls (Seated)
3 Sets x 10 Reps
Seated Calf Raises
4 Sets x 10 Reps
Day 17
Rest/cardio
Est. 0 min
0 exercises
This day is empty
Day 18
Push
Est. 29 min
6 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Flat, Incline or Decline)
5 Sets x 3 Reps
Overhead Press (Barbell or Dumbbell)
3 Sets x 5 Reps
Weighted Dip
3 Sets x 8 Reps
Tricep Pressdown
2 Sets x 10 Reps
Overhead Tricep Extension
2 Sets x 12 Reps
Day 19
Pull
Est. 49 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Pullup or Lat Pulldown
5 Sets x 10 Reps
Rows (Bentover Barbell)
4 Sets x 12 Reps
Close-Grip Pulldowns
3 Sets x 15 Reps
Reverse Flys
2 Sets x 20 Reps
Face Pulls
2 Sets x 20 Reps
Curls (Barbell or Dumbbell)
4 Sets x 12 Reps
Preacher Curls
2 Sets x 15 Reps
Day 20
Legs
Est. 37 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Squat (Back or Front)
1 Set x 6 Reps
Squat (Back or Front) - AMRAP
1 Set
Speed Deadlifts
4 Sets x 6 Reps
Weighted Lunges
2 Sets x 20 Reps
Stiff-Leg Deadlift
2 Sets x 10 Reps
Leg Extensions
2 Sets x 12 Reps
Seated Calf Raises
4 Sets x 15 Reps
Day 21
Rest/cardio
Est. 0 min
0 exercises
This day is empty
Day 22
Upper Body
Est. 38 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Barbell)
3 Sets x 9 Reps
One Arm Dumbbell Row
3 Sets x 8 Reps
Shoulder Press
3 Sets x 7 Reps
Pullup or Lat Pulldown
3 Sets x 12 Reps
Tricep Extensions
3 Sets x 12 Reps
Curls (Barbell or Dumbbell)
3 Sets x 12 Reps
Day 23
Legs
Est. 27 min
6 exercises
HIIT Cardio (15 minutes)
1 Set
Squat (Back or Front)
3 Sets x 9 Reps
Kettlebell Squat Thrusts
2 Sets x 8 Reps
Lunges (Walking)
2 Sets x 8 Reps
Leg Extensions
2 Sets x 12 Reps
Seated Calf Raises
3 Sets x 10 Reps
Day 24
Rest/cardio
Est. 0 min
0 exercises
This day is empty
Day 25
Push
Est. 33 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Bench Press (Dumbbell)
3 Sets x 10 Reps
Bench Press (Flat)
3 Sets x 10 Reps
Dips
2 Sets x 12 Reps
Flys
2 Sets x 15 Reps
Tricep Pressdown
2 Sets x 12 Reps
Overhead Tricep Extension
2 Sets x 15 Reps
Day 26
Pull
Est. 44 min
8 exercises
HIIT Cardio (15 minutes)
1 Set
Pullup or Lat Pulldown
5 Sets x 10 Reps
T-Bar Row
3 Sets x 8 Reps
Moto Rows
3 Sets x 12 Reps
Lateral Raises
2 Sets x 15 Reps
Face Pulls
2 Sets x 15 Reps
Curls (Barbell or Dumbbell)
3 Sets x 12 Reps
Preacher Curls
2 Sets x 15 Reps
Day 27
Legs
Est. 35 min
7 exercises
HIIT Cardio (15 minutes)
1 Set
Hip Thrusts or Sumo Deadlifts
3 Sets x 10 Reps
Leg Press
3 Sets x 10 Reps
Lunges (Walking)
2 Sets x 20 Reps
Leg Extensions
2 Sets x 12 Reps
Leg Curls (Seated)
2 Sets x 12 Reps
Seated Calf Raises
3 Sets x 15 Reps
Day 28
Rest/cardio
Est. 0 min
0 exercises
This day is empty
