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1 to 2 minutes rest between sets
Go to AthleanX youtube channel for best videos on form & method.
Day 1 (UPPER BODY PUSH)
Pushups 2 x 10 (warmup)
Dumbbell Bench Press 3 x 12
Standing Dumbbell Shoulder Press 3 x 12
Triceps Cable Pushdown 3 x 12
Rotator Cuff External Rotation 3 x 12
Day 2
Cardio. 30 minutes to 1 hour. Jogging or cycling or jumprope.
Day 3 (LOWER BODY/CORE)
Dumbbell Squats 3 x 12
Dumbbell Side Lunge 3 x 12
Dumbbell Single Leg Romanian Deadlift 3 x 12
Hip Bucks 3 x 12 (no weights)
Starfish Crunch 3 x reps to failure
Heels to the Heavens 3 x reps to failure
Day 4
Cardio
Day 5 (UPPER BODY PULL/CORE)
Inverted Row 3 x 12 (bend knees to make easy)
Standing Dumbbell Row & Kickback 3 x 12
Reverse Lunge & Curl 3 x 12
Dumbbell Hammer Curl 3 x 12
V-UP Russian Twist 3 x 12 (no weights)
Day 6/7 REST
Day 8 (UPPER BODY PUSH)
Pushups + Burpees 3 Sets 8 pushups + 1 burpee
6 pushups + 1 burpee
4 pushups + 1 burpee
2 pushups + 1 burpee (Repeat whole thing 2 more times)
Dumbbell Incline Bench (30 degree incline) 3 x 12
Side Lateral Raises 3 x 12
Cable Triceps Kickback 3 x 12
Cable Triceps Pushaways 3 x12
Day 9
Cardio
Day 10 (LEGS/ABS)
Dumbbell Single Leg Squat 3 x 12
Step-up Thrust 3 x 12
Dumbbell or Kettlebell Swing 3 x 12
Hamstring to Bridge Curl 3 x 12 OR Hamstring Curls 3 x 12 (no weight)
Russian Twist 3 x reps to failure
Day 11
Cardio
Day 12 (UPPER BODY PULL)
Pullups 3 x to failure (assisted)
Dumbbell Renegade Row 3 x 12
Fielder Biceps Curl 3 x 12
Standing Biceps Curls 3 x 12
Starfish Crunches 3 x reps to failure
Day 13/14 REST
Day 15 (UPPER BODY PUSH)
Pushups + Burpees 3 Sets 8 pushups + 1 burpee
7 pushups + 1 burpee
6 pushups + 1 burpee
5 pushups + 1 burpee
4 pushups + 1 burpee
3 pushups + 1 burpee
2 pushups + 1 burpee
1 pushup + 1 burpee (Repeat whole thing 2 more times)
Cable Chest Press 4 x 12
Plate Squeeze Stances 4 x 12
Cable Triceps Pushdown 4 x 12
Rotator Cuff External Rotation 4 x 12
Day 16
Cardio
Day 17 (LEGS/ABS)
3 Way Dumbbell Lunges 4 x 7
Skater Hops 4 x 45 seconds
Crossover Step-up 4 x 12
Hip Bucks 3 x 15 (no weights)
Windshield Wipers 4 x failure
Day 18
Cardio
Day 19 (UPPER BODY PULL)
Pullups 3 x to failure (assisted)
Standing Dumbbell Row 3 x 12
Rotational Cable High Row 3 x 12
Incline Dumbbell Bicep Curls 3 x 12
Dumbbell Hammer Curls 3 x 12
ISO Reverse Crunch 3 x failure
Day 20/21 REST
Day 22 (400 REPS TOTAL)
Do as many of each exercise back to back, but not to failure, until you do 400 reps of each exercise.
When you finish all 4, take a 2 minute break & repeat until you reach 400 reps of each exercise.
Pushups
Bodyweight Squats
Inverted Rows
Situps
Day 23
Cardio
Day 24
Jumprope for 30 minutes. Divide to sets with breaks.
Day 25
Straight Leg March Planks
Opposite Knee to Elbow Planks
Same Side Knee to Elbow Planks
15 reps on each side, 3 sets total.
Day 26 (400 REPS TOTAL)
Do as many of each exercise back to back, but not to failure, until you do 400 reps of each exercise.
When you finish all 4, take a 2 minute break & repeat until you reach 400 reps of each exercise.
Pushups
Bodyweight Squats
Inverted Rows
Situps
Day 27/28 REST
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