Untitled
unknown
plain_text
a year ago
4.8 kB
4
Indexable
| **Weeks 1-2: Foundation Building** | | | | | | | |------------------------------------------------|----|----|----|----|----|----| | **Day 1: Upper Body and Core** | | | | | | | | Dumbbell Bench Press | 3 sets x 10-12 reps | | | | | | | Bent Over Rows | 3 sets x 12 reps | | | | | | | Dumbbell Shoulder Press | 3 sets x 10 reps | | | | | | | Plank | 3 sets x 30-60 sec | | | | | | | Russian Twists | 3 sets x 20 reps | | | | | | | **Day 2: Cardio and Core** | | | | | | | | 5k Training | 20-25 min running | | | | | | | Plank with Leg Raises | 3 sets x 20 reps | | | | | | | Mountain Climbers | 3 sets x 20 reps | | | | | | | **Day 3: Rest or Light Cardio** | | | | | | | | **Day 4: Lower Body and Core** | | | | | | | | Bodyweight Squats | 3 sets x 15 reps | | | | | | | Lunges | 3 sets x 12 reps/leg| | | | | | | Glute Bridges | 3 sets x 15 reps | | | | | | | Side Plank | 3 sets x 20-30 sec | | | | | | | **Day 5: Cardio and Core** | | | | | | | | 5k Training | 20-25 min running | | | | | | | Bicycle Crunches | 3 sets x 15 reps | | | | | | | Leg Raises | 3 sets x 15 reps | | | | | | | **Day 6: Active Rest or Light Cardio** | | | | | | | | **Day 7: Full Body Circuit** | | | | | | | | Push-ups | 3 sets x 12-15 reps | | | | | | | Lat Pulldowns or Assisted Pull-ups| 3 sets x 10-12 reps| | | | | | | Dumbbell Lunges | 3 sets x 12 reps/leg| | | | | | | Plank to Downward Dog | 3 sets x 12 reps | | | | | | | Standing Dumbbell Twist | 3 sets x 15 reps/side| | | | | | | **Weeks 3-4: Intensification and Conditioning** | | | | | | | |------------------------------------------------|----|----|----|----|----|----| | **Day 1: Upper Body and Core** | | | | | | | | Barbell Bench Press | 4 sets x 8-10 reps | | | | | | | Bent Over Rows | 4 sets x 10-12 reps | | | | | | | Dumbbell Lateral Raises | 3 sets x 12 reps | | | | | | | Plank Variations | 4 sets x 30-60 sec | | | | | | | Russian Twists with Med Ball | 3 sets x 15 reps/side| | | | | | | **Day 2: Cardio and Core** | | | | | | | | 5k Training | 25-30 min running | | | | | | | Leg Raises | 3 sets x 20 reps | | | | | | | Mountain Climbers | 3 sets x 30 reps | | | | | | | **Day 3: Rest or Light Cardio** | | | | | | | | **Day 4: Lower Body and Core** | | | | | | | | Barbell Back Squats | 4 sets x 10-12 reps | | | | | | | Romanian Deadlifts | 4 sets x 8-10 reps | | | | | | | Step-ups | 3 sets x 12 reps/leg| | | | | | | Side Plank with Hip Dips | 3 sets x 20-30 sec | | | | | | | **Day 5: Cardio and Core** | | | | | | | | 5k Training | 25-30 min running | | | | | | | Plank with Shoulder Taps | 3 sets x 20 reps | | | | | | | Bicycle Crunches | 3 sets x 20 reps | | | | | | | **Day 6: Active Rest or Light Cardio** | | | | | | | | **Day 7: Full Body Circuit and Cardio** | | | | | | | | Dumbbell Deadlifts | 4 sets x 10 reps | | | | | | | Pull-ups or Lat Pulldowns | 4 sets x 10-12 reps | | | | | | | Walking Lunges | 3 sets x 15 reps/leg| | | | | | | Plank with Knee to Elbow | 4 sets x 20 reps | | | | | | | 5k Training | 25-30 min running | | | | | |
Editor is loading...
Leave a Comment