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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

Full Body Strength 6 exercises | 1 sections

Day 2

Full Lower Body - Glutes, Quads and Hamstrings 7 exercises | 1 sections

Day 3

Rest Day 0 exercises | 0 sections

Day 4

Full Upper Body & Core 7 exercises | 1 sections

Day 5

Glutes 5 exercises | 1 sections

Day 6

Cardio - Walk & Core Finisher 5 exercises | 1 sections

Day 7

Rest Day 0 exercises | 0 sections

Cycle 2

Days 8 - 14

Day 8

Full Body Strength 6 exercises | 1 sections

Day 9

Full Lower Body - Glutes, Quads and Hamstrings 7 exercises | 1 sections

Day 10

Rest Day 0 exercises | 0 sections

Day 11

Full Upper Body & Core 7 exercises | 1 sections

Day 12

Glutes 5 exercises | 1 sections

Day 13

Cardio & Lower Body Finisher 6 exercises | 1 sections

Day 14

Rest Day 0 exercises | 0 sections

Cycle 3

Days 15 - 21

Day 15

Full Body Strength 7 exercises | 1 sections

Day 16

Full Lower Body - Glutes, Quads and Hamstrings 6 exercises | 1 sections

Day 17

Rest Day 0 exercises | 0 sections

Day 18

Full Upper Body & Core 9 exercises | 1 sections

Day 19

Glutes 5 exercises | 1 sections

Day 20

Cardio & Core Finisher 5 exercises | 1 sections

Day 21

Rest Day 0 exercises | 0 sections

Cycle 4

Days 22 - 28

Day 22

Full Body Strength 7 exercises | 1 sections

Day 23

Full Lower Body - Glutes, Quads and Hamstrings 6 exercises | 1 sections

Day 24

Rest Day 0 exercises | 0 sections

Day 25

Full Upper Body & Core 9 exercises | 1 sections

Day 26

Glutes 5 exercises | 1 sections

Day 27

Cardio & Lower Body Finisher 8 exercises | 1 sections

Day 28

Rest Day 0 exercises | 0 sections

Cycle 5

Days 29 - 35

Day 29

Full Body Strength 7 exercises | 1 sections

Day 30

Full Lower Body - Glutes, Quads and Hamstrings 7 exercises | 1 sections

Day 31

Rest Day 0 exercises | 0 sections

Day 32

Full Upper Body & Core 9 exercises | 1 sections

Day 33

Glutes 5 exercises | 1 sections

Day 34

Cardio & Core Finisher 5 exercises | 1 sections

Day 35

Rest Day 0 exercises | 0 sections

Cycle 6

Days 36 - 42

Day 36

Full Body Strength 7 exercises | 1 sections

Day 37

Full Lower Body - Glutes, Quads and Hamstrings 7 exercises | 1 sections

Day 38

Rest Day 0 exercises | 0 sections

Day 39

Full Upper Body & Core 9 exercises | 1 sections

Day 40

Glutes 5 exercises | 1 sections

Day 41

Cardio & Lower Body Finisher 5 exercises | 1 sections

Day 42

Rest Day 0 exercises | 0 sections

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Section Type

Exercises

Dumbbell Hip Thrusts

Setup - Sit on the floor with your upper back against the bench. Your feet should be flat on the floor, about shoulder with apart and your toes externally pointed outwards slightly -Place a dumbbell over your hips with your hands cupping it on either sides for stability Movement - Push through your heels and thrust your hips upward, lifting your torso off the ground - At the top of the movement, your body should form a straight line from your shoulders to your knees. Squeeze your glutes at the top - Slowly lower your hips back down to the starting position

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Exercises

Heel Elevated Goblet Squat

Setup - Elevate your heels by placing them on an elevated surface - Hold the dumbbell with both hands in a goblet position. Your hands should cup the top of the dumbbell, holding it vertically close to your chest. Your elbows should be pointed downwards and forearms parallel to your torso - Stand with your feet shoulder width apart with your toes slightly pointed outwards Movement - Bend your hips and knees, lowering your body into a squat position. Keep your chest up, core engaged and back straight - As you squat down, make sure your knees push out in line with your toes - As you reach as deep as you can go, press through your heels and drive upwards straightening your legs and returning to the starting position

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Exercises

Dumbbell Push Press

Setup - Stand with your feet shoulder width apart, toes pointing slightly outward - Hold a dumbbell in each hand at shoulder height, with your palms facing forward. Your elbows should be slightly in front of the dumbbells, and your forearms perpendicular to the floor - Engage your core and keep your chest up Movement - Perform a squat by bending your knees and lowering your hips with the dumbbells hovering above your shoulders - Push the weight through your heels as you explode to the top and push the dumbbells upwards into a press - At the top of the movement your arms should be fully extended with the dumbbells over your head - Lower the dumbbells back down to shoulder height and repeat

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Exercises

Dumbbell Lat Raises

Setup - Stand straight with your feet shoulder width apart - Hold a dumbbell in each hand, with your arms fully extended by your sides, palms facing inward towards your body - Keep a slight bend in your elbows throughout exercise Movement - Slowly raise both dumbbells out to the sides, maintaining a slight bend in your elbows - Lift the dumbbells until your arms are just above shoulder height - Bring down to starting position

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Exercises

Single Arm Dumbbell Bent Over Row

Setup - Place one leg onto bench and the other out to the side - Hinge forward at your hips, leaning over the bench with hand placed on bench for support. Your back should be kept straight Movement - Grip the dumbbell in one hand, letting it hang directly beneath your shoulder - Pull the dumbbell upwards and towards your hip, keeping your elbow close to your body - At the top of movement, pause for a brief second and return slowly to the starting position fully extending your arm to maximum stretch

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Exercises

Banded Upright Rows

Setup - Step on the middle of a resistance band with both feet, ensuring band is anchored securely - Stand up straight with your feet shoulder width apart and knees slightly bent, engaging your core - Grab the ends of the band with both hands, holding them with an overhand grip - Position your hands approximately shoulder width apart or slightly narrower and your arms fully extended down in front of your body Movement - Pull the band upwards by leading with your elbows. Keep the elbows higher than your hands throughout the movement - As you pull the band up, aim to raise your elbows to about shoulder height or slightly higher. Keep your wrists straight and focus on lifting the band with your arms, not your hands - At the top of the movement, your elbows should be flared slightly out to the sides - Slowly lower the band back to the starting position, maintaining control over the resistance - Extend back down to the starting position

Sets

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Exercises

Banded Rear Delt Flys

Setup - Hold one end of the band in each hand. Stand facing the anchor point, with your arms extended straight in front of you Movement - Begin by pulling your arms apart, moving your hands out to the sides in a wide arc while keeping a slight bend in your elbows - Focus on squeezing your shoulder blades together as you move your arms outward. The motion should feel like a reverse fly, with the arms moving horizontally and in line with the body - Slowly return your arms to the starting position while resisting the band's pull, maintaining constant tension on the muscles

Sets

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