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Who is this program for?
This program focuses on doing cardio in each workout while maintaining strength with compound exercises. We're not going to pretend that this program is magic, you're still going to have to watch your diet for the most effective way to reach your goals!
Warming Up
Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight.
Reps, Sets and Rest
There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking.
Getting Help
If you need some help getting started, join our facebook group and our team and existing community would be happy to help!
Walking
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1x0 reps |
rest: 120s
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Cable Front Lat Pulldown (Close Grip)
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3x20 reps |
rest: 60s
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Dumbbell Bent-Over Row
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3x15 reps |
rest: 60s
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Kettlebell One-Arm Row
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3x20 reps |
rest: 60s
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Back Extension (Prone)
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3x15 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x15 reps |
rest: 60s
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Dumbbell Press (Close Grip)
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3x15 reps |
rest: 60s
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Medicine Ball Chest Throw (Supine)
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3x20 reps |
rest: 60s
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Plank
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1x15 reps |
rest: 60s
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Indoor Cycling
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1x0 reps |
rest: 30s
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Cable Lat Pulldown (Wide Grip)
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3x15 reps |
rest: 60s
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Cable Pull Through
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3x8 reps |
rest: 60s
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Bridge
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3x8 reps |
rest: 60s
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Plank
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1x8 reps |
rest: 60s
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Indoor Cycling
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1x0 reps |
rest: 60s
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Knee to Chest (Supine)
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3x15 reps |
rest: 60s
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Leg Lift
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3x15 reps |
rest: 60s
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Weighted Side Bend
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3x15 reps |
rest: 60s
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Seated Glute Stretch
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3x15 reps |
rest: 60s
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Posterior Lower Leg Stretch
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3x15 reps |
rest: 60s
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Machine Single-Leg Press
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3x15 reps |
rest: 60s
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Cable Pull Through
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3x15 reps |
rest: 60s
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Single-Leg Glute Bridge
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3x15 reps |
rest: 60s
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Plank
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1x15 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x15 reps |
rest: 60s
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Medicine Ball Chest Throw (Supine)
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3x15 reps |
rest: 60s
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Machine Incline Chest Press
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3x15 reps |
rest: 60s
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Machine Reverse Lat Pulldown (Close Grip)
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3x15 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x15 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x15 reps |
rest: 60s
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Dumbbell Seated Curl
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3x15 reps |
rest: 60s
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Machine Fly
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3x15 reps |
rest: 60s
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Dynamic Chest Stretch
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3x15 reps |
rest: 60s
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Dumbbell Fly (Stability Ball)
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3x15 reps |
rest: 60s
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Back Bend
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3x15 reps |
rest: 60s
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Plank
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3x15 reps |
rest: 60s
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Plank
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1x8 reps |
rest: 60s
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Machine Seated Leg Curl
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3x20 reps |
rest: 90s
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Prisoner Squat
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3x20 reps |
rest: 60s
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Machine Leg Extension
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3x15 reps |
rest: 90s
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Alternating Heel Touch
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3x15 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 30s
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Machine Leg Press
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3x20 reps |
rest: 60s
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Dumbbell Lunge
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3x15 reps |
rest: 60s
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Calf Press On Leg Press
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3x20 reps |
rest: 60s
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Bodyweight Calf Raise
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3x20 reps |
rest: 60s
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Hundreds
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3x15 reps |
rest: 60s
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Machine Ab Crunch
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3x15 reps |
rest: 60s
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