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Cycle settings

42 total days

Microcycle length (days) Microcycles

Schedule

Cycle planner

42 workouts | 42 available slots | 42 total days

Cycle 1

Days 1 - 7

Day 1

Glutes, Hamstrings and Quads 4 exercises | 1 sections

Day 2

Full Upper Body 7 exercises | 1 sections

Day 3

Glutes 5 exercises | 1 sections

Day 4

Cardio 4 exercises | 1 sections

Day 5

Full Body 6 exercises | 1 sections

Day 6

Rest Day 0 exercises | 0 sections

Day 7

Rest Day 0 exercises | 0 sections

Cycle 2

Days 8 - 14

Day 8

Glutes, Hamstrings and Quads 4 exercises | 1 sections

Day 9

Full Upper Body 7 exercises | 1 sections

Day 10

Glutes 5 exercises | 1 sections

Day 11

Cardio 4 exercises | 1 sections

Day 12

Full Body 6 exercises | 1 sections

Day 13

Rest Day 0 exercises | 0 sections

Day 14

Rest Day 0 exercises | 0 sections

Cycle 3

Days 15 - 21

Day 15

Glutes, Hamstrings and Quads 4 exercises | 1 sections

Day 16

Full Upper Body 7 exercises | 1 sections

Day 17

Glutes 5 exercises | 1 sections

Day 18

Cardio 4 exercises | 1 sections

Day 19

Full Body 6 exercises | 1 sections

Day 20

Rest Day 0 exercises | 0 sections

Day 21

Rest Day 0 exercises | 0 sections

Cycle 4

Days 22 - 28

Day 22

Glutes, Hamstrings and Quads 5 exercises | 1 sections

Day 23

Full Upper Body 6 exercises | 1 sections

Day 24

Glutes 5 exercises | 1 sections

Day 25

Cardio and Core 5 exercises | 1 sections

Day 26

Full Body 6 exercises | 1 sections

Day 27

Rest Day 0 exercises | 0 sections

Day 28

Rest Day 0 exercises | 0 sections

Cycle 5

Days 29 - 35

Day 29

Glutes, Hamstrings and Quads 5 exercises | 1 sections

Day 30

Full Upper Body 6 exercises | 1 sections

Day 31

Glutes 5 exercises | 1 sections

Day 32

Cardio and Core 5 exercises | 1 sections

Day 33

Full Body 6 exercises | 1 sections

Day 34

Rest Day 0 exercises | 0 sections

Day 35

Rest Day 0 exercises | 0 sections

Cycle 6

Days 36 - 42

Day 36

Glutes, Hamstrings and Quads 5 exercises | 1 sections

Day 37

Full Upper Body 6 exercises | 1 sections

Day 38

Glutes 5 exercises | 1 sections

Day 39

Cardio and Core 5 exercises | 1 sections

Day 40

Full Body 6 exercises | 1 sections

Day 41

Rest Day 0 exercises | 0 sections

Day 42

Rest Day 0 exercises | 0 sections

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Exercises

Dumbbell Hip Thrust Tri Method

This method will consist of 3 different variations of Hipthrusts to be performed in one motion. It will include regular HipThrusts, Kas Hipthrust and Pulses. When you complete all 3 of these in 1 motion that will be 1 rep total Setup - Sit on floor with upper back against a bench. Your shoulder blades should be near the top of the bench - Rest a dumbbell over your legs and cup the weight in both hands - Place your feet flat on the floor, shoulder width apart with your toes externally pointed outwards slightly Movement - Drive through your heels and push your hips upward, extending your legs while keeping your upper back and shoulders against the bench - Squeeze your glutes at the top and lower your hips back down until your glutes are nearly touching the ground. Repeat and thrust back to the top. This is your full Hipthust - Once at the top of the movement lower your hips halfway down to perform a Kas Hipthrust and drive through your heels to thrust back to the top - To perform the pulse, slightly dip your hips down and thrust back to the top of the movement - Repeat for reps stated

Sets

Fields Reps Weight

Set 1

Rest (sec) Reps

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Set 2

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Section Type

Exercises

Dumbbell B-Stance RDLs

Setup - Stand with your feet about hip width apart, or slightly narrower - Hold a dumbbell in each hand with a neutral grip (palms facing your thighs). Keep the dumbbells in front of your thighs with your arms fully extended - Position your non working foot to be placed slightly behind and to the side of your body, with your heel in the air and the working foot flat on the ground slightly in front of you - Engage your core, pull your shoulders back, and maintain a neutral spine Movement - Initiate the movement by pushing your hips back, keeping the dumbbells close to your body. Lowering the dumbbells just past your knees to the middle of your shins. Maintaining a slight bend in your knees - Continue lowering until your feel a good stretch in your hamstrings and glutes - Reverse the movement by pushing your hips forward, engaging your glutes and hamstrings to lift yourself back up to the starting position

Sets

Fields Reps Weight

Set 1

Rest (sec) Reps

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Set 2

Rest (sec) Reps

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Section Type

Exercises

Dumbbell Sumo Squat

Setup - Stand with your feet wider than shoulder-width apart - Point your toes out at about a 45-degree angle - Hold a dumbbell with both hands in front of your body, letting it hang between your legs - Keep your core engaged, chest lifted, and shoulders back Movement - Initiate the movement by pushing your hips back, then bend your knees and lower your body down - Keep your weight on your heels and ensure your knees track over your toes - Lower your body until your thighs are at least parallel to the ground - Push through your heels and straighten your legs to return to the starting position

Sets

Fields Reps Weight

Set 1

Rest (sec) Reps

Weight

Set 2

Rest (sec) Reps

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Section Type

Exercises

Dumbbell Bulgarian Split Squat

Setup - Find a bench and place one foot on it behind you. Your back foot should be resting on the bench with toes pointing down - Position your front foot 2-3 feet in front of the bench. Your front knee should be in line with your toes, and your front foot should be flat on the ground Movement - Engage your core, bend your front knee and lower your hips straight down towards the ground - Lower your body until your thigh is parallel to the ground or slightly below, and your back knee is close to the floor - Push back through the heel of your front foot and straighten your leg to return to the starting position

Sets

Fields Reps Weight

Set 1

Rest (sec) Reps

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Set 2

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Section Type

Exercises

Cable Bench Step Up

Setup - Attach a stirrup handle to a low pulley on the cable machine - Set the pulley to its lowest position - Set a flat bench up in front of you near the cable Movement - Place your right foot firmly on the bench - Drive through your right heel, keeping your chest up and core engaged. Push through the right leg to lift your body up onto the bench. Your left leg should be hanging down. Your opposite arm to leg should be gripping the handle and the other should be holding the cable machine for stability - Begin to slowly lower yourself down with your left foot guiding the way. Push back onto your right heel on the bench as you descend. Your foot should be slightly off the ground or just touching the floor - Push yourself back up to the starting position

Sets

Fields Reps Weight

Set 1

Rest (sec) Reps

Weight

Set 2

Rest (sec) Reps

Weight