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First Month

This document outlines a 4-week workout program with specific exercises scheduled for each day. Week 1 includes upper push exercises on Mondays and Thursdays, upper pull on Tuesdays and Fridays, and lower body on Wednesdays with 2 hours of cardio on Saturdays and 12 miles run on Sundays. The same pattern is repeated for weeks 2-4 with increasing hours of cardio and miles run on the weekends. Full body and upper/lower body workout details are provided along with lists of exercises that target particular muscle groups.

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101 views

First Month

This document outlines a 4-week workout program with specific exercises scheduled for each day. Week 1 includes upper push exercises on Mondays and Thursdays, upper pull on Tuesdays and Fridays, and lower body on Wednesdays with 2 hours of cardio on Saturdays and 12 miles run on Sundays. The same pattern is repeated for weeks 2-4 with increasing hours of cardio and miles run on the weekends. Full body and upper/lower body workout details are provided along with lists of exercises that target particular muscle groups.

Uploaded by

srudnits453
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 1 Upper Push Upper Pull 2 hours


Full Cardio Lower Lower Cardio
(1/11) Upper Pull Upper Push 12 miles
Week 2 Upper Pull Upper Push 2.5 hours
Full Cardio Lower Lower Cardio
(1/18) Upper Push Upper Pull 15 miles
Week 3 Upper Push Upper Pull 3 hours
Full Cardio Lower Lower Cardio
(1/25) Upper Pull Upper Push 18 miles
Week 4 Upper Pull Upper Push 3.5 hours
Full Cardio Lower Lower Cardio
(2/1) Upper Push Upper Pull 21 miles

Full Body Upper Body Lower Body


3 x 10 reps 3 sets of each movement (10, 12, or 15 reps) 3 x 15 reps
2 Push Movements
2 Pull Movements Back Squat
Front Squats
(alternated) Leg Press
Barbell Lunges
then Straight Leg Deadlifts
Bench Press
1 Biceps Exercise Walking Weighted Lunge 15 PER LEG
Pull-ups
1 Triceps Exercise
1 Deltoid Exercise

Push Pull Biceps Triceps Deltoids

Push-up Pull-up Barbell Curl Dips Dumbbell Side Raises


DB Bench Press Lat Pull-down Dumbbell Curl Triceps Pull-downs Upright Row
Incline DB Bench Press Dumbbell Row Alternate DB Curl Triceps Kick-backs Upright Row – one arm
Decline DB Bench Press Dumbbell Pull-over Hammer Dumbbell Curl Triceps Presses Lying Lateral Raise
One Arm DB Bench Press Dumbbell Fly Cable Curl Incline Triceps Extension Incline lateral Raise
Shoulder Press Body Row Concentration Curl Decline Triceps Extension
Chest Dip Shrug Kneeling Triceps Extension
Clap Push-up

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