2025
Sport
Intermediate
None
Plan Details
The 2025 routine by ciaran-dowd19 is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
NOTE: AS WITH ANY HIIT SESSION, THE IDEA IS TO PERFORM AS MANY REPS AS POSSIBLE ("AMRAP") BASED ON THE INTERVAL TIME PRESCRIBED. This is a 3-day, intermediate, full body HIIT session. Each session in the program starts off with a brief 3 bodyweight movement prep. Following this, you'll dive into a full body, interval-based circuit using supersets. Equipment needed: kettlebells and plyo box (or a small step or bench). The main portion of the workout consists of 5 pair of supersets. Each subsequent workout session is a little more challenging as a result of an increase in the volume of work. Stay Strong, Michael Wood, CSCS Jefit Team Member
Routine detail
Day 1
Lower
Est. 0 min
10 exercises
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 12 Reps
Glute extension
3 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Day 2
Total body
Est. 0 min
9 exercises
Machine Leg Extension
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Bent-Over Lateral Pulley
2 Sets x 8 Reps
Cable Rope Hammer Curl
2 Sets x 12 Reps
Bodyweight Walking Lunge
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Day 3
Upper body
Est. 0 min
8 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Rear Delt Row
2 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Day 4
Hams and Glutes
Est. 0 min
7 exercises
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Dumbbell Romanian Deadlift
2 Sets x 10 Reps
Bodyweight Walking Lunge
2 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
