Hey Everyone!

This has been a labor of love!

At this point I think it is close to 2000 pages worth of information, reports, articles, and studies read not to mention hours trying out different movements and exercises to organize this. I have tried different weeks of programs, different groups, and different apps all in the effort to put together a program that ANYONE can do! I have drawn from Bodybuilding.com, Men’s Health, LIVESTRONG, Dr. Jim Stoppani, Muscle & Fitness, Rebook (CrossFit & Spartan), Beachbody, Tony Horton and the list goes on!!!

Here is my Total Body workout. This is designed for Body Composition Change. As with anything you will get out of it, what you put into it. This schedule is just a recommendation as far as what day; you don’t have to start on Monday, but I recommend following the days in the order.

Below is the schedule and the breakdown of each day. Remember this is an 8-week program that builds upon itself. Listed are the movements with alternatives in parenthesis: movement/exercise (alternative).

If this routine is duplicated or closely resembles something created prior to this post anywhere please let me know so I can give the appropriate group credit. The last thing I want is to take credit for someone else’s work! Let’s give credit where credit is due!

Please let me know if you decide to give this a go. I would love to talk with you, track your progress, see before and after photos, and there may be something in it for the first 5 folks who do this routine to completion!

Other than that enjoy and happy sweating!

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  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 1 3a 2 3a 1 Y/C Rest
Week 2 1 3a 2 3a 1 Y/C Rest
Week 3 1 3a 2 3a 1 Y/C Rest
Week 4 1 3a 2 3a 1 Y/C Rest
Week 5 1 3B 2 3C 1 Y/C Rest
Week 6 1 3B 2 3C 1 Y/C Rest
Week 7 1 3B 2 3C 1 Y/C Rest
Week 8 1 3B 2 3C 1 Y/C Rest

 

Workout Routine: #1 Monday & Friday
Supersets: 6-8 reps each

*Superset 1:
Leg Press (Barbell Squat)
Leg Curl (Stiff-legged Deadlift)

60sec Rest

*Superset 2:
Barbell Shoulder Press (Barbell Clean & Press)
Lat Pull Down (Pull-up or Chin-up)

60sec Rest

*Superset 3:
Barbell Bench Press (Barbell Wide-Grip Bench Press)
Seated Cable Row (Barbell Wide-Grip Bent Over Row)

60sec Rest

*Superset 4:
Sit-ups – Fatigue in 6-8 reps (weighted sit-up or 30seconds or more Planks)
Back Extensions – Fatigue in 6-8 reps (weighted back extensions or 30seconds or more of Superman)

 

Workout Routine: #2 Wednesday
Circuit 10-12 reps each movement
1-2 minutes rest after each circuit

-Dumbbell Lunge (Same, holding weights overhead)
-Dumbbell Clean & Press (Same, but press the weights explosively, raising up on your toes)
-Dumbbell Squat (Dumbbell Jump Squat)
-Bench Dip (Parallel-Bar Dip)
-Reverse Push-up (Reverse push-up with feet on bench or swiss ball)
-Bicycle Crunch (Scissor kicks)

 

Workout Routine: #3A Tuesday & Thursday – Week 1 – 4
4-week Beginner 2-3 sets / 8-15 reps
Circuit
30sec rest between sets
2 minutes rest between circuits

Warmup: Sprint Intervals* – 9 sets
3-5 minute jog/easy run
10-15 second sprint
90 second walk
(Each week add 2 sprints & reduce the rest by 10 seconds)

Workout:
Zercher Squat (Goblet Squat)
Pushup
Leg press
Low-to-High Cable Row (Bent Over Row)
Dumbbell 45-degree Traveling Lunge (Farmer’s Walk)
Cable upright row (Upright Row)
Lat Pulldown (Pullover)
Swiss Ball Hip Extensions & Leg Curl (Lying Hip Extensions)
Sit-up (30 seconds or more Planks)
Dumbbell Twisting Shoulder Press
Swiss Ball Jack Knife (V-up)
Bench Dip (Chair Dip)

 

Workout Routine: #3B Tuesday
4-week Moderate/Advanced
Supersets
3sets per Superset
90seconds after each Superset

Warmup: Sprint Intervals* – 9 sets
3-5 minute jog/easy run
10-15 second sprint
90 second walk
(Each week add 2 sprints & reduce the rest by 10 seconds)

Workout:

Superset 1 – 3 Rounds/No Rest
Barbell Hack Squat
T-Pushup (Burpees)

90second Rest

Superset 2 – 3 Rounds/No Rest
Dumbbell 45-degree Traveling Lunge
Cable Upright Row (Upright Row)

90second Rest

Superset 3 – 3 Rounds/No Rest
Sit-up (30sec or more Planks)
Dumbbell Twisting Shoulder Press

 

Workout Routine: #3C Thursday
4-week Moderate/Advanced
Supersets
3sets per Superset
90seconds after each Superset

Warmup: Sprint Intervals* – 9 sets
3-5 minute jog/easy run
10-15 second sprint
90 second walk
(Each week add 2 sprints & reduce the rest by 10 seconds)

Workout:

Superset 1 – 3 Rounds/No rest
Wide-Grip Pull-up (Assisted Wide-Grip Pull-up)
Swiss Ball Hip Extensions & Leg Curl (Lying Hip Extensions)

90seconds Rest

Superset 2 – 3 Rounds/No Rest
Low-to-High Cable Row (Bent Over Row)
Dumbbell Lunge (Farmer’s Walk)

90seconds Rest

Superset 3 – 3 Rounds/No Rest
Swiss Ball Jack Knife (V-up)
Dip (Close-grip Bench Press)

 

Workout Y/C: Your Choice – Saturday

Workout of your choice:
**I recommend a stretch/flex routine like Yoga**

 

SUNDAY – REST!!!

 

*Note: If you cannot do sprints or have knee issues below are some alternatives for you. This is not an exhaustive list:

Elliptical Machine Sprints
Bicycling Sprints
Heavy Compound Lifts (Deadlifts & Squats)
Swimming Sprints (Stroke of your choice)
Burpees (8-count Body Builders)

 

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