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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

Close Grip Cable Row

Setup - Sit down at a cable row machine with your feet flat on the footrests and your knees slightly bent. Ensure that the cable attachment is at the low point of the machine - Grab the close-grip attachment with both hands. Your palms should face each other, and your hands should be positioned about shoulder-width apart Movement - Begin with your arms fully extended in front of you, holding the attachment. Your chest should be lifted, and your shoulders should be slightly forward, with your torso leaning slightly forward - Initiate the movement by pulling the attachment toward your torso, keeping your elbows close to your body. Focus on driving your elbows back and not just pulling with your hands - Continue pulling until your hands are near your torso, typically around the area of your lower ribs or upper stomach - Slowly release the handle back to the starting position, keeping control of the weight and maintaining proper posture

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Exercises

Bench Supported Single Arm Lat Pulldown

Setup - Set the incline bench at an angle of about 40-60 degrees - Adjust the pulley of the cable to height comfortable to pull the handle down in a controlled manner. Attach the stirrup handle - Sit on the bench with your body facing towards the back of the bench with your right hand placed on the top of the bench for support and the left hand gripping the handle Movement - Start at full extension and begin to pull your left arm down, leading with your elbow until you reach the side of your torso or slightly further. Your elbow should be pointing directly towards the floor - As you come down keep your elbow tucked into your body, and squeeze your lat at the bottom before releasing and reversing the movement going back to the starting position

Sets

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Exercises

Dumbbell Bench Supported Y Raise

Setup - Set an incline bench to about a 30-45 degree angle - Lie on the bench with your chest resting against the pad with your feet slightly off the ground or flat on the floor Movement - Grip the dumbbells in each hand starting with your arms by your sides, then raise the dumbbells on a slight angle with your elbows slightly bent forming a Y shape with your arms - Continue raising your arms until they are parallel to the floor, or slightly above shoulder height - At the top of the movement, squeeze your shoulder blades together and then slowly lower the dumbbells back to the starting position

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Exercises

Dumbbell Around The Worlds

Setup - Stand with your feet hip width apart - Hold a dumbbell in each hand with your palms facing away from you and your arms fully extended Movement - Start with the dumbbells resting on your upper thighs. Then begin by moving your arms in a circular motion, travelling around your head and torso, keeping the dumbbells close to your body - Complete the circle by reversing the movement, bringing the dumbbells back down to the the starting position

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Exercises

Cable Face Pulls

Setup - Attach a rope attachment to a high pulley on a cable machine - Set the pulley to a height slightly above or at eye level - Stand facing the cable machine, about 1-2 feet away from the machine, with your feet hip width apart - Grasp the ends of rope with your palms facing the ground. - Take a small step back to create tension in the cable and ensure you are slightly leaning back from the cable Movement - Pull the rope towards your face, keeping your upper arms parallel to the ground. Focus on driving your elbows outwards and backwards - As you pull, your hands should seperate, and the rope should end up near the sides of your face - At the peak of the movement, hold and squeeze before slowly reversing the movement to return to the starting position

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Exercises

Dumbbell Russian Twists

Setup - Sit on the floor or a mat with your knees bent and feet flat. Hold a dumbbell vertically with both hands at chest level - Lean back slightly so your torso forms a 45-degree angle with the floor, keeping your core engaged. Lift your feet a few inches off the ground to make it more challenging Movement - Rotate your torso to the right, moving the dumbbell beside your hip - Pause briefly, then rotate through your core to the left side, bringing the dumbbell across your body

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Bicycle Crunches

Setup - Lie flat on your back with your legs fully extended - Place your hands behind your head - Lift your legs off the ground so they are hovering. Your shins should be parallel to the floor Movement - Twist your torso to the right, bringing your left elbow toward your right knee while simultaneously extending your left leg straight, just above the floor - Switch sides by twisting your torso to the left and bringing your right elbow toward your left knee, while extending your right leg - Continue alternating sides in a slow and controlled motion

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Exercises

Toe Touches

Setup - Lie flat on your back on the floor, with your arms fully extended straight above your head - Keep your legs straight and raised towards the ceiling. Your legs should form a 90 degree angle Movement - Lift your upper body off the ground while keeping your legs straight - As you lift, aim to touch your toes with your hands and then bring your upper body back down slowly and repeat

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Exercises

Plank

Setup - Start by lying with your stomach down to the floor and your forearms resting flat on the ground - Your elbows should be directly beneath your shoulders and hands clasped together Movement - Press your forearms into the ground and lift your body up, supporting yourself on your forearms and toes - Tighten your core by pulling your belly button toward your spine and squeezing your glutes. Make sure your body is in a straight line

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