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Challenge start date Challenge end date

Cycle settings

56 total days

Microcycle length (days) Microcycles

Schedule

Cycle planner

56 workouts | 56 available slots | 56 total days

Cycle 1

Days 1 - 7

Day 1

Full Push + 15m HIIT 24 exercises | 1 sections

Day 2

Glutes, Quads and Hamstrings + 15m LISS Cardio 6 exercises | 1 sections

Day 3

Full Body HIIT 21 exercises | 1 sections

Day 4

Full Body Strength 26 exercises | 1 sections

Day 5

Glutes and Cardio 4 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

Full Push + 15m HIIT 24 exercises | 1 sections

Day 9

Glutes, Quads and Hamstrings + 15m LISS Cardio 6 exercises | 1 sections

Day 10

Full Body HIIT 21 exercises | 1 sections

Day 11

Full Body Strength 26 exercises | 1 sections

Day 12

Glutes and Cardio 4 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

Full Body Strength 6 exercises | 1 sections

Day 16

EMOM and Core 28 exercises | 1 sections

Day 17

Full Lower Body 10 exercises | 1 sections

Day 18

Full Upper Body 6 exercises | 1 sections

Day 19

High Intensity Cardio 4 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

Full Body Strength 6 exercises | 1 sections

Day 23

EMOM and Core 28 exercises | 1 sections

Day 24

Full Lower Body 10 exercises | 1 sections

Day 25

Full Upper Body 6 exercises | 1 sections

Day 26

High Intensity Cardio 4 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

Full Push + Core HIIT 24 exercises | 1 sections

Day 30

Glutes, Quads and Hamstrings + 15m LISS Cardio 6 exercises | 1 sections

Day 31

Full Body HIIT 32 exercises | 1 sections

Day 32

Full Upper Body Volume 7 exercises | 1 sections

Day 33

Glutes and Cardio 5 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

Full Push + Core HIIT 24 exercises | 1 sections

Day 37

Glutes, Quads and Hamstrings + 15m LISS Cardio 6 exercises | 1 sections

Day 38

Full Body HIIT 32 exercises | 1 sections

Day 39

Full Upper Body Volume 7 exercises | 1 sections

Day 40

Glutes and Cardio 5 exercises | 1 sections

Day 41

Rest Day 0 exercises | 0 sections

Day 42

Rest Day 0 exercises | 0 sections

Cycle 7

Days 43 - 49

Day 43

Full Push (Strength and Burnout Finisher) 15 exercises | 1 sections

Day 44

Glutes, Quads and Hamstrings + 15m LISS Cardio 7 exercises | 1 sections

Day 45

Full Body HIIT 43 exercises | 1 sections

Day 46

Full Upper Body Volume + Core 16 exercises | 1 sections

Day 47

High Intensity Cardio 4 exercises | 1 sections

Day 48

Rest Day 0 exercises | 0 sections

Day 49

Rest Day 0 exercises | 0 sections

Cycle 8

Days 50 - 56

Day 50

Full Push (Strength and Burnout Finisher) 15 exercises | 1 sections

Day 51

Glutes, Quads and Hamstrings + 15m LISS Cardio 7 exercises | 1 sections

Day 52

Full Body HIIT 43 exercises | 1 sections

Day 53

Full Upper Body Volume + Core 16 exercises | 1 sections

Day 54

High Intensity Cardio 4 exercises | 1 sections

Day 55

Rest Day 0 exercises | 0 sections

Day 56

Rest Day 0 exercises | 0 sections

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Exercises

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Section Type

Exercises

Military Press

Setup - Start by setting a barbell up on a squat rack at about chest height - Stand with your feet hip width apart and your toes pointed straight ahead - Grip the barbell with both hands slightly wider than shoulder width, ensuring your wrists are straight and your elbows are slightly in front of the bar - When you lift the barbell your elbows should be pointing down and slightly forward Movement - Initiate the press by pressing the barbell straight overhead. Focus on keeping the bar close to your body as you press, with your elbows fully extended - As you press the bar overhead, your head should move slightly back to allow the bar to pass smoothly in a straight line - Continue pressing until your arms are fully extended and the barbell is directly overhead - Reverse the movement by lowering the barbell back to the starting position, coming down to just above your shoulders

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Section Type

Exercises

L Raise

Setup - Grab a set of dumbbells and stand with your feet about hip width apart, with a slight bend in your knees - Hold the dumbbells in an L position (one resting on the front of your thigh and the other to the side of your thigh) Movement - Begin raising the dumbbells in front of you, while also lifting them out to the side at 90 degrees (forming an L) -Keep your elbows slightly bent and your palm facing down as you lift the dumbbells -At the top the dumbbells should be aligned with your shoulders and your arms should form a right angle - Pause briefly at the top and then slowly lower the dumbbells back to the starting position - From the starting position alternate by switching sides

Sets

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Exercises

Incline Dumbbell Chest Press

Setup - Set the bench to an incline position of about 30 to 45 degrees - Sit on the edge of bench, holding a dumbbell in each hand - Place your feet flat on the floor and lean back, positioning the dumbbells above your chest with your arms at full extension and your palms facing forward Movement - Slowly lower the dumbbells down until your elbows are at or slightly below shoulder level, feeling the stretch in your chest at the bottom of this movement - Press the dumbbells back up to the starting position, squeezing your chest at the top

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Section Type

Exercises

Machine Chest Fly

SetUp - Grasp the handles with a neutral grip, keeping your elbows slightly bent Movement - By keeping your chest lifted and engaging your core, slowly bring the handles together in front of you by squeezing your chest muscles - Gradually reverse the movement, opening your arms wide returning back to the starting position

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Section Type

Exercises

Overhead Tricep Extension

Set Up - Position your legs hip width apart with the dumbbell over your head held near your upper back. Elbows should be close to your ears Movement - Slowly extend your elbows and lift the dumbbell above your head - Slowly bring dumbbell back down until you feel the stretch in your triceps - Repeat movement

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Section Type

Exercises

Tricep Dips

Setup - Sit on the edge of a bench with your hands placed next to your hips, fingers facing forward gripping the edge of the bench - Extend your legs out in front of you with your heels on the floor Movement - Begin by slowly bending your elbows to lower your body to the floor. Keep your elbows pointed backwards as you descend - You should feel the stretch in your triceps and shoulders at the bottom. Keep your elbows at about a 45 degree angle to your torso - After reaching the bottom of the dip, push through your palms to straighten your elbows to lift your body back up to the starting position

Sets

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Section Type

Exercises

Power and Conditioning Finisher

Strength + Power + Conditioning finisher

Sets

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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

Sets

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Section Type

Exercises

Rower

Setup - Adjust foot straps so your feet are secure and set the resistance. The resistance is typically controlled by a dial or lever - Sit down at machine with your legs extended in front of you with a slight bend in your knees - Grip the handle using an overhand grip Movement - Begin stroke by driving through your heels and pushing your legs back to full extension - As you extend your legs, your torso will naturally start to lean back slightly. Your arms should be straight at this point - Pull the handle towards your chest. You elbows should track close to your body and you should pull your hands towards your lower ribs - Begin recovery by extending your arms back out in front. Lean forward from the hips and finally bend your knees to return to the starting position

Sets

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Exercises

Rest

Move on to next round!

Sets

Fields Reps Weight

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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

Sets

Fields Reps Weight

Set 1

Rest (sec) Reps

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Section Type

Exercises

Rower

Setup - Adjust foot straps so your feet are secure and set the resistance. The resistance is typically controlled by a dial or lever - Sit down at machine with your legs extended in front of you with a slight bend in your knees - Grip the handle using an overhand grip Movement - Begin stroke by driving through your heels and pushing your legs back to full extension - As you extend your legs, your torso will naturally start to lean back slightly. Your arms should be straight at this point - Pull the handle towards your chest. You elbows should track close to your body and you should pull your hands towards your lower ribs - Begin recovery by extending your arms back out in front. Lean forward from the hips and finally bend your knees to return to the starting position

Sets

Fields Reps Weight

Set 1

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Section Type

Exercises

Rest

Move on to next round!

Sets

Fields Reps Weight

Set 1

Rest (sec) Reps

Weight

Section Type

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

Sets

Fields Reps Weight

Set 1

Rest (sec) Reps

Weight

Section Type

Exercises

Rower

Setup - Adjust foot straps so your feet are secure and set the resistance. The resistance is typically controlled by a dial or lever - Sit down at machine with your legs extended in front of you with a slight bend in your knees - Grip the handle using an overhand grip Movement - Begin stroke by driving through your heels and pushing your legs back to full extension - As you extend your legs, your torso will naturally start to lean back slightly. Your arms should be straight at this point - Pull the handle towards your chest. You elbows should track close to your body and you should pull your hands towards your lower ribs - Begin recovery by extending your arms back out in front. Lean forward from the hips and finally bend your knees to return to the starting position

Sets

Fields Reps Weight

Set 1

Rest (sec) Reps

Weight