Week 1.0
General
Intermediate
Machine strength
Plan Details
The Week 1.0 routine by R.Deen is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
My all-encompassing fitness plan.
Routine detail
Mon
Upper compound
Est. 93 min
7 exercises
Chin-Up (Close Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Battle Ropes
4 Sets
Barbell Bench Press
4 Sets x 12 Reps
Barbell Reverse Curl
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Farmer Carries
4 Sets x 60 Reps
Mon
Run 5k
Est. 32 min
1 exercise
Running
1 Set
Tue
Lower Compound
Est. 75 min
8 exercises
Barbell Deadlift
4 Sets x 12 Reps
Dumbbell Lunge Opposite Hand/Leg
4 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 20 Reps
Jump Rope
1 Set
Cable Wrist Curl
4 Sets x 12 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 12 Reps
Radial and ulnar wrist deviation with cable rope
4 Sets x 12 Reps
Wrist supination and pronation with cable rope
4 Sets x 12 Reps
Wed
Upper Isometric
Est. 69 min
7 exercises
Machine Assisted Pull-Up
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Plank
3 Sets
Wed
Run 5k
Est. 32 min
1 exercise
Running
1 Set
Thu
Lower Isometric
Est. 55 min
5 exercises
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Glute March
4 Sets x 12 Reps
Dragon Flag
4 Sets x 12 Reps
Fri
Run 5k
Est. 32 min
1 exercise
Running
1 Set
Fri
Upper Compound
Est. 93 min
8 exercises
Chin-Up (Close Grip)
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Hang To Failure
4 Sets
Back Hyperextension
4 Sets x 12 Reps
Sun
Sprints
Est. 32 min
1 exercise
Running
1 Set
