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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

Lat Pulldowns

Setup - Set the seat height of the machine so that your thighs are firmly pressed against the thigh pads - Grasp the bar with a wide overhand grip slightly wider than shoulder width apart. Your arms should be fully extended overhead, and you should be sitting upright with a slight lean backwards - Your feet should be flat on the floor or slightly raised Movement - Begin by engaging your lats and retracting your shoulder blades to initiate the movement. Your elbows should be the driving force as you pull the bar down - Slowly bring the bar down towards your upper chest, keeping your elbows pointed down towards your sides - Once the bar reaches your upper chest, squeeze your shoulder blades together and contract your lats - Slowly extend your arms to return the bar to the starting position. Allow your lats to stretch fully

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Exercises

Dumbbell Chest Press

Setup - Sit on a flat bench with a dumbbell in each hand resting on your thighs - Lie back on the bench and fully extend your arms to have the dumbbells above your chest - Your feet should be flat and pressed into the floor Movement - Lower the dumbbells towards your chest, keeping your elbows at about a 45 degree angle to your body - Lower until the dumbbells are at chest level - Press the dumbbell back toward the starting position, driving through your chest and squeezing the muscles at the top

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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 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

Sets

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Exercises

Alternating Dumbbell Hammer Curls

Setup - Stand with your feet hip width apart - Hold dumbbell in each hand with your arms fully extended by your sides with your palms facing inward Movement - Begin by bending your elbow and lifting the dumbbell towards your shoulder squeezing at the top - Slowly lower your arm alternatively to the other arm

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Exercises

Dumbbell Skull Crushes

Setup - Lie flat on a bench - Hold a dumbbell in each hand, with your arms fully extended towards the ceiling. Your palms should face each other - Your feet should be flat on the floor, and core engaged Movement - Lower the dumbbells towards your forehead by bending your elbows. Keep your upper arms stationary only your forearms should move - Aim to bring the dumbbells past your forehead and level with your ears - Press the dumbbells back up to the starting position

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Section Type

Exercises

Core Circuit

Continue to core circuit!

Sets

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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

Sets

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Exercises

Leg Raises

Set Up - Lie flat on your back with your legs straight and your arms by your sides for support Movement - Engage your core, then lift your legs towards the ceiling, keeping them straight until your body forms an "L" shape - Slowly lower your legs back down, just above the floor, without letting them touch

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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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Side Plank Dips

Setup - Start by lying by your side with your elbow directly beneath your shoulder and your legs extended straight - Press your forearm into the ground to lift your hips off the floor and your other arm in the air Movement - Slowly lower your hips towards the ground. Keep your body in a straight line - Once hips are nearly touching the ground, squeeze obliques and core to lift your hips back up to the starting position

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Rest

Move on to next round!

Sets

Fields Reps Weight

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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

Sets

Fields Reps Weight

Set 1

Rest (sec) Reps

Weight

Section Type

Exercises

Leg Raises

Set Up - Lie flat on your back with your legs straight and your arms by your sides for support Movement - Engage your core, then lift your legs towards the ceiling, keeping them straight until your body forms an "L" shape - Slowly lower your legs back down, just above the floor, without letting them touch

Sets

Fields Reps Weight

Set 1

Rest (sec) Reps

Weight

Section Type

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

Sets

Fields Reps Weight

Set 1

Rest (sec) Reps

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Section Type

Exercises

Side Plank Dips

Setup - Start by lying by your side with your elbow directly beneath your shoulder and your legs extended straight - Press your forearm into the ground to lift your hips off the floor and your other arm in the air Movement - Slowly lower your hips towards the ground. Keep your body in a straight line - Once hips are nearly touching the ground, squeeze obliques and core to lift your hips back up to the starting position

Sets

Fields Reps Weight

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