Full body (main muscles) and core workouts are performed every other day, with a lighter session working smaller muscles on the “off” days. There is one complete day of rest on Sunday. I also stretch for flexibility before each workout, a solid 15 – 20 minute stint.
- Day 1 – Full Body and Core
- Day 2 – “Light” Sessions
- Day 3 – Full Body and Core
- Day 4 – “Light” Sessions
- Day 5 – Full Body and Core
- Day 6 – “Light” Sessions
- Day 7 – REST
| Full Body | ||
| Full Body and Core | ||
| Exercise | Sets | Reps |
| Deadlift | 5-6 | 10-12 |
| Squat | 5-6 | 10-12 |
| Bench Press | 5-6 | 10-12 |
| Push Up | AMAN | 100 Total |
| Pull Up or Chin Up | AMAN | 100 Total |
| Dip | AMAN | 100 Total |
| Light Sessions and Core | ||
| Light Sessions | ||
| Exercise | Sets | Reps |
| Shoulders – 2 Exercises | 3 | 10-15 |
| Biceps – 2 Exercises | 3 | 10-15 |
| Triceps – 2 Exercises | 3 | 10-15 |
| Push Up | AMAN | 100 |
| Pull Up or Chin Up | AMAN | 100 |
| Dip | AMAN | 100 |
| Rowing 500 m Intervals (Hard) or… | 4-6 | 2-3 km |
| Rowing (Long) | 4-6 km | |
| Cable Crunch | 3 | 15-25 |
| Weighted Side Bend | 3 | 10-15 |
| Leg Raise | 3 | 15-25 |
AMAN = As many sets as needed. Get to 100 reps total using any number of sets.
Deadlift, Squat and Bench Press Sets
Deadlifts, squats, bench press sets work as follows:
- Set 1 – Light
- Set 2 – Medium
- Set 3 – Heavy
- Set 4 – Max weight for the day @ 10-12 reps
- Set 5 – Medium
- Set 6 – Light
For example, if your max bench press set was 225 x 10-12 reps, a sample approach might be:
- Set 1 – Bench Press 135 x 10-12 reps – Light set
- Set 2 – Bench Press 160 x 10-12 reps – Medium set
- Set 3 – Bench Press 180 x 10-12 reps – Heavy set
- Set 4 – Bench Press 225 x 10-12 reps – Max set
- Set 5 – Bench Press 160 x 10-12 reps – Medium set
- Set 6 – Bench Press 135 x 10-12 reps – Light set
Cardio
Alternate between interval (HIIT) and low intensity cardio. 500 meter intervals are performed as fast as possible, in a HIIT cardio fashion. The next training day you will perform a long rowing session of 4-6 kms at a comfortable, steady pace. You may also substitute in any cardio form of choice including swimming, sprinting and running, etc.
Notes
Ultimately, the goal of this workout is to build a powerful core, lean muscle, and to burn body fat. Remember that what you feed/fuel yourself with will either aid or hinder your results. I keep track of food intake and eat extremely well to fuel my body. Because of this my recovery is solid.
Also, I recommend doing additional cardio outside the realm of this routine. Play sports and stay active. Your results will continue to come.
