The Weekly Workout: An All-In-One Fitness Routine
Bulking
Intermediate
None
Plan Details
The The Weekly Workout: An All-In-One Fitness Routine routine by CamonianBoy is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Welcome to The Weekly Workout: An All-In-One Fitness Routine! This workout plan has bulking, agility, and cardio workouts within it to help you build more than muscle. It even has a workout tailored for the outdoors if you want to have a workout outside! This routine helps you build muscle, balance, agility, endurance, and other useful fitness skills. There are four workouts for bulking, two for cardio, and one for agility. The cardio and agility workouts have balance incorporated into them. This workout uses dumbbell, bodyweight, and custom exercises. Do not worry about the custom exercises, because each of them can be found on the web. I hope that you enjoy this workout routine and that it helps you develop a well-rounded, holistically fit body!
Routine detail
Mon
Monday:Legs & Abs
Est. 52 min
9 exercises
Dumbbell Squat
4 Sets x 25 Reps
Side Plank
2 Sets x 15 Reps
Leg Raise
3 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Sit-Up
4 Sets x 20 Reps
Horse Stance
2 Sets
Wall Calf Stretch
2 Sets x 15 Reps
Quadricep Stretch
2 Sets x 15 Reps
Hamstring Stretch
2 Sets x 15 Reps
Tue
Tuesday: Back & Chest
Est. 54 min
8 exercises
Dumbbell Deep Push-Up
2 Sets x 20 Reps
Dumbbell Shoulder Shrug
2 Sets x 25 Reps
Dumbbell Bench Press
4 Sets x 20 Reps
Dumbbell Bent-Over Row
4 Sets x 25 Reps
Plyo Push-Up
3 Sets x 25 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 20 Reps
Crab Pose
2 Sets
Dynamic Chest Stretch
1 Set x 15 Reps
Wed
Wednesday: Biceps & Forearms
Est. 33 min
6 exercises
Dumbbell Hammer Curl
2 Sets x 20 Reps
Dumbbell One-Arm Bicep Curl
2 Sets x 20 Reps
Dumbbell Zottman Curl
4 Sets x 20 Reps
Dumbbell Bicep Curl (Reverse Grip)
4 Sets x 10 Reps
Bicep Stretch
1 Set x 15 Reps
Kneeling Forearm Stretch
1 Set
Thu
Thursday: Shoulders & Triceps
Est. 42 min
7 exercises
Dumbbell Dublin Press
4 Sets x 20 Reps
Dumbbell Bent-Over Raise
4 Sets x 20 Reps
Tricep Push-Up
3 Sets x 20 Reps
Dumbbell Hammer Shoulder Press
2 Sets x 15 Reps
Dumbbell Tricep Extension
2 Sets x 20 Reps
Tricep Stretch
2 Sets x 15 Reps
Upward Stretch
1 Set x 15 Reps
Fri
Friday: Outdoor Workout
Est. 26 min
9 exercises
Jump Rope
1 Set
Backpedal & Sprint
2 Sets
Burpee
2 Sets x 10 Reps
Pull-Up
2 Sets x 15 Reps
Lizard Crawl
2 Sets
Single-Leg Ankle Balance
2 Sets
Jump Rope
1 Set
Shoulder Stretch
2 Sets x 15 Reps
Bicep Stretch
1 Set x 15 Reps
Sat
Saturday: Agility Training
Est. 26 min
9 exercises
Jump Rope
1 Set
High Knees
2 Sets
Runner's In & Outs
2 Sets
Backpedal & Sprint
2 Sets
Split Jump
2 Sets x 15 Reps
Full-Body Turns
2 Sets
Lateral Jumps
2 Sets
Posterior Lower Leg Stretch
2 Sets x 15 Reps
Single-Leg Ankle Balance
2 Sets
Sun
Sunday: Boxing & Mobilty
Est. 33 min
9 exercises
Knees to Chest Hug
1 Set x 15 Reps
Kneeling Hip Flexor
2 Sets x 15 Reps
Standing Trunk Rotation
2 Sets x 15 Reps
Boxing
2 Sets
Single-Leg Ankle Balance
2 Sets
Shoulder Circles
3 Sets x 10 Reps
Wrist Circles
2 Sets x 20 Reps
Ankle Circles
2 Sets x 20 Reps
Scalene Stretch
2 Sets x 15 Reps
