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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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Exercises

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Section Type

Exercises

Dumbbell Bent Over Row

Setup - Stand with your feet hip width apart and a hold a dumbbell in each hand with a neutral grip (palms facing your body) Movement - Slightly bend your knees and hinge forward at your hips, keeping your back straight. Your torso should be at about a 45 degree angle to the ground - Pull the dumbbells towards your lower ribs or upper abdomen. Lead the movement with your elbows rather than your hands. Keep your elbows close to your body through the entire motion - At the top of the row, squeeze your shoulder blades together, fully contracting the muscles of the upper back (Rhomboids, Traps, Lats) - Slowly lower the dumbbells back towards the ground, fully extending your arms to the starting position

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Exercises

Single Arm Machine Row

Setup - Sit at a rowing machine with a neutral spine and feet firmly planted - Adjust the seat and chest pad so that your working arm can fully extend without losing contact with the pad - Grab the handle with one hand, keeping your shoulder relaxed and core engaged Movement - Pull the handle toward your side by driving your elbow back, keeping it close to your body - Squeeze your shoulder blade at the peak of the movement - Slowly extend your arm back to the start, maintaining control and keeping tension in your back

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Exercises

Machine Shoulder Press

Set Up - Grasp the handles with your palms facing forward (or slightly inward, depending on the machine design) with your elbows at a 90 degree angle Movement - Engage your core and sit upright with your chest open - Push upwards by extending your arms, fully straightening them overhead without locking your elbows - Slowly lower back down to starting position, remaining control

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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

Cable Pushdown

Setup - Set a cable machine with a straight bar attachment at the highest setting - Stand facing the machine, feet shoulder-width apart, with a slight bend in your knees - Grab the bar with an overhand grip and step back slightly to create tension Movement With straight arms (soft bend in the elbows), pull the cable down in a wide arc toward your hips - Focus on engaging your lats and keeping your arms locked as you control the movement - Pause at the bottom, then slowly return to the starting position with control

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Exercises

Knee Pushups

Setup - Start with a plank position with your hands placed slightly wider than shoulder width apart on the floor - Rest your knees on the floor together or slightly apart Movement - Bend your elbows and lower your chest towards the floor, keeping your body in a straight line - Keep your elbows at about a 45 degree angle from your body and ensure your hands are placed directly under your shoulders or slightly wider - Lower your chest until it is just a few inches above the ground - Press through your palms and push your body back up to the starting position

Sets

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Exercises

Side to Side Plank Rocks

Setup - Start in a forearm plank position—elbows under shoulders, legs extended, core tight, and body in a straight line Movement - Shift your weight gently to the left, rocking your hips slightly in that direction - Immediately shift your weight to the right, keeping the movement smooth and controlled - Continue rocking side to side in a steady rhythm, keeping your hips low and core braced

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Exercises

Shoulder Taps

Setup - Begin in a high plank position with your hands directly under your shoulders, feet hip-width apart, and your body forming a straight line from head to heels - Engage your core, squeeze your glutes, and keep your neck neutral Movement - Lift your right hand off the ground and tap your left shoulder - Return your right hand to the ground and repeat the movement with your left hand tapping your right shoulder - Alternate taps while maintaining a stable plank position, keeping your hips as still as possible

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Exercises

Plank Jacks

Setup - Begin in a high plank position - Place your hands directly under your shoulders, fingers spread wide for stability - Keep your legs extended straight behind you, with your feet together and your body forming a straight line from head to heels - Engage your core and squeeze your glutes to maintain a strong, stable position. Keep your neck neutral, looking straight down at the ground to avoid straining your neck Movement - Jump your feet out wide to the sides, similar to the motion of a jumping jack - As soon as your feet are spread apart, immediately jump them back together - Keep your core tight and try to avoid letting your hips sag or rise during the movement - Repeat this jumping motion for the desired amount of reps or time

Sets

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