Scribd
Upload
67 views

6 Week Exercise Program2

This 6-week exercise program outlines a full-body workout routine split between mornings and evenings with rest days. Week 1 includes chest/core, back/core and leg exercises done as circuits and supersets, along with morning runs. Week 2 increases intensity with shorter rest periods and higher effort runs. Week 3 adds more advanced exercises and longer circuits. Week 4 focuses on endurance with longer runs and repeats. Week 5 incorporates advanced pushup variations and longer circuits. Week 6 maintains intensity with 400m repeats and advanced bodyweight exercises before the program concludes.

Uploaded by

szolid79
Copyright
© © All Rights Reserved
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
67 views

6 Week Exercise Program2

This 6-week exercise program outlines a full-body workout routine split between mornings and evenings with rest days. Week 1 includes chest/core, back/core and leg exercises done as circuits and supersets, along with morning runs. Week 2 increases intensity with shorter rest periods and higher effort runs. Week 3 adds more advanced exercises and longer circuits. Week 4 focuses on endurance with longer runs and repeats. Week 5 incorporates advanced pushup variations and longer circuits. Week 6 maintains intensity with 400m repeats and advanced bodyweight exercises before the program concludes.

Uploaded by

szolid79
Copyright
© © All Rights Reserved
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
You are on page 1/ 7

6 Week Exercise Program - WEEK 1

Morning
SUNDAY

MONDAY

CHEST/CORE
00-05 Dynamic Stretching
05-11 Superset 1
-- 3x (1 min Close-grip Pushups, 1 min Leg Lifts)
11-14 Rest
14-20 Superset 2
-- 3x (1 min Wide-grip Pushups, 1 min Flutter Kicks)
20-23 Rest
23-29 Superset 3
-- 3x (1 min Standard Pushups, 1 min Plank)
29-32 Rest
32-40 Static Stretching

Rest Day
RUN
00-10 Warm-up jog
10-40 1 mile repeats
-- 10 min intervals (run, rest)
40-50 Calisthetics
-- 2 min max effort for each: Pullups, Star Plank,
Superman, Flutter Kicks, Chin-ups
50-60 Cool-down jog

WEDNESDAY

THURSDAY

Evening

Rest Day
RUN
00-10 Warm-up jog
10-40 800m repeats
-- 6 min intervals (run, rest)
40-50 Calisthetics
-- 2 min max effort for each: Pushups, Bicycle
crunches, Lunges, Wide-grip Pushups, Leg Lifts
50-60 Cool-down jog

TUESDAY

Afternoon

Rest Day

BACK/CORE
00-05 Dynamic Stretching
05-11 Superset 1
-- 3x (1 min Pullups[assisted?], 1 min Ab Rollouts)
11-14 Rest
14-20 Superset 2
-- 3x (1 min Inverted Rows, 1 min Star Plank)
20-23 Rest
23-29 Superset 3
-- 3x (1 min Superman, 1 min Bicycles)
29-32 Rest
32-40 Static Stretching

FRIDAY

SATURDAY

LEGS/CAL. CARDIO
00-05 Warm-up jog
05-10 Dynamic Stretching
10-19 Circuit 1
-- 1 min exercise, 30 sec rest: Tuck Jumps, Squats,
Frog jumps, Side Lunges, Burpees, 1-Leg Deadlift
19-23 Rest
23-32 Circuit 2
-- 1 min exercise, 30 sec rest: Jump-switch Lunges,
Jumping Jacks, Glute Bridges (6x 10sec), Mountain
Climbers, High Knees, Standard Lunges
32-36 Rest
36-40 Burnouts
-- 1 min each, no rest: Pushups, Situps, Squats,
Burpees
40-50 Static Stretching

RUN
00-05 Dynamic Stretching
05-45 Endurance Run @ 70% Effort
45-55 Stretch

Rest Day

6 Week Exercise Program - WEEK 2


Morning
SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

Rest Day
RUN
00-10 Warm-up jog
10-38 400m repeats
-- 3.5 min intervals (run, rest)
38-48 Calisthetics
-- 2 min max effort for each: Pullups, Star Plank,
Superman, Flutter Kicks, Chin-ups
48-55 Cool-down jog
55-60 Stretch

Rest Day
RUN
00-10 Warm-up jog
10-15 Dynamic Stretching
15-31 HIIT Workout
-- 8x (30 sec @ 100% effort, 90 sec light jog)
31-35 Rest
35-50 Pace Run
-- Maintain 80% goal pace for full 15 minutes
50-55 Cool-down jog
55-60 Stretch

Rest Day

Afternoon

Evening
BACK/CORE
00-05 Dynamic Stretching
05-11 Superset 1
-- 3x (1 min Pullups[assisted?], 1 min Ab Rollouts)
11-14 Rest
14-20 Superset 2
-- 3x (1 min Inverted Rows, 1 min Star Plank)
20-23 Rest
23-29 Superset 3
-- 3x (1 min Superman, 1 min Bicycles)
29-32 Rest
32-40 Static Stretching
CHEST/CORE
00-05 Dynamic Stretching
05-11 Superset 1
-- 3x (1 min Standard Pushups, 1 min Leg Lifts)
11-14 Rest
14-20 Superset 2
-- 3x (1 min Close-grip Pushups, 1 min Flutter Kicks)
20-23 Rest
23-29 Superset 3
-- 3x (1 min Wide-grip Pushups, 1 min Plank)
29-32 Rest
32-40 Static Stretching

FRIDAY

SATURDAY

LEGS/CAL. CARDIO
00-05 Warm-up jog
05-10 Dynamic Stretching
10-19 Circuit 1
-- 1 min exercise, 30 sec rest: Squat jumps, Lunges,
Frog jumps, Side Lunges, Burpees, 1-Leg Deadlift
19-23 Rest
23-32 Circuit 2
-- 1 min exercise, 30 sec rest: Jump-switch Lunges,
Jumping Jacks, Glute Bridges (6x 10sec), Mountain
Climbers, Squats, High Knees
32-36 Rest
36-40 Burnouts
-- 1 min each, no rest: Pushups, Situps, Squats,
Burpees
40-50 Static Stretching
Rest Day

RUN
00-05 Dynamic Stretching
05-45 Endurance Run @ 70% Effort
45-55 Stretch

6 Week Exercise Program - WEEK 3


Morning
SUNDAY

Rest Day
RUN
00-05 Dynamic Stretching
05-45 Endurance Run @ 80% Effort
45-55 Stretch

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

Rest Day
RUN
00-10 Warm-up jog
10-37 1 mile repeats
-- 9 min intervals (run, rest)
37-40 Rest
40-50 Calisthetics
-- 2 min max effort for each: Pullups, Star Plank,
Superman, Flutter Kicks, Chin-ups
50-60 Cool-down jog

Rest Day

Afternoon

Evening
CHEST/CORE
00-05 Dynamic Stretching
05-17 Superset 1
-- 3x (1 min Close-grip Pushups, 1 min Leg Lifts, 1 min
Burpees, 1 min rest)
17-20 Rest
20-32 Superset 2
-- 3x (1 min Wide-grip Pushups, 1 min Flutter Kicks, 1
min Standard Pushups, 1 min rest)
32-35 Rest
35-38 Star Plank to failure, Standard Plank for remainder
38-40 Rest
40-45 Static Stretching
BACK/CORE
00-05 Dynamic Stretching
05-17 Superset 1
-- 3x (1 min Pullups, 1 min Ab Rollouts, 1 min Superman
1 min rest)
17-20 Rest
20-32 Superset 2
-- 3x (1 min Inverted Rows,1 min Star Plank, 1 min
Superman, 1 min rest)
32-35 Rest
35-40 Static Stretching

LEGS/CAL. CARDIO
00-05 Warm-up jog
05-10 Dynamic Stretching
10-22 Circuit 1
-- 90 sec exercise, 30 sec rest: Tuck Jumps, Squats,
Frog jumps, Side Lunges, Burpees, 1-Leg Deadlift
22-26 Rest
26-38 Circuit 2
-- 90 sec exercise, 30 sec rest: Jump-switch Lunges,
Jumping Jacks, Glute Bridges (6x 10sec), Mountain
Climbers, Standard Lunges, High Knees
38-42 Rest
42-46 Burnouts
-- 1 min each, no rest: Pushups, Situps, Squats,
Burpees
46-55 Static Stretching

FRIDAY

SATURDAY

Rest Day

6 Week Exercise Program - WEEK 4


Morning
SUNDAY

MONDAY

TUESDAY

Rest Day
RUN
00-10 Warm-up jog
10-37.5 800m repeats
-- 5.5 min intervals (run, rest)
37.5-40 Rest
40-48 200m repeats
-- 2 min intervals (run, rest)
48-52 Burnouts
-- 1 min each, no rest: Pushups, Situps, Squats,
Burpees
52-60 Cool-down jog
Rest Day
RUN
00-05 Dynamic Stretching
05-40 Endurance Run @ 90% Effort
40-50 Stretch

WEDNESDAY

THURSDAY

Rest Day

Afternoon

Evening
BACK/CORE
00-05 Dynamic Stretching
05-17 Superset 1
-- 3x (1 min Pullups, 1 min Ab Rollouts, 1 min Superman
1 min rest)
17-20 Rest
20-32 Superset 2
-- 3x (1 min Inverted Rows,1 min Star Plank, 1 min
Superman, 1 min rest)
32-35 Rest
35-40 Static Stretching
CHEST/CORE
00-05 Dynamic Stretching
05-17 Superset 1
-- 3x (1 min Close-grip Pushups, 1 min Leg Lifts, 1 min
Burpees, 1 min rest)
17-20 Rest
20-32 Superset 2
-- 3x (1 min Wide-grip Pushups, 1 min Flutter Kicks, 1
min Standard Pushups, 1 min rest)
32-35 Rest
35-38 Star Plank to failure, Standard Plank for remainder
38-40 Rest
40-45 Static Stretching

LEGS/CAL. CARDIO
00-05 Warm-up jog
05-10 Dynamic Stretching
10-22 Circuit 1
-- 90 sec exercise, 30 sec rest: Jump-switch Lunges,
Jumping Jacks, Glute Bridges (6x 10sec), Mountain
Climbers, Standard Lunges, High Knees
22-26 Rest
26-38 Circuit 2
-- 90 sec exercise, 30 sec rest: Tuck Jumps, Pistol
Squats, Frog jumps, Side Lunges, Burpees, 1-Leg
Deadlift
38-42 Rest
42-46 Burnouts
-- 1 min each, no rest: Pushups, Situps, Squats,
Burpees
46-55 Static Stretching

FRIDAY

SATURDAY

Rest Day

6 Week Exercise Program - WEEK 5


Morning
SUNDAY

MONDAY

TUESDAY

Rest Day
RUN
00-10 Warm-up jog
10-38 1000m repeats
-- 7 min intervals (run, rest)
38-48 Calisthetics
-- 2 min max effort for each: Pushups, Bicycle
crunches, Lunges, Wide-grip Pushups, Leg Lifts
48-55 Cool-down jog

Rest Day

Afternoon

Evening
CHEST/CORE
00-05 Dynamic Stretching
05-20 Superset 1
-- 3x (1 min Spartan Pushups, 1 min Scissor Kicks, 1 min
Burpees, 1 min Flutter Kicks, 1 min rest)
20-24 Rest
24-39 Superset 2
-- 3x (1 min Close-grip Pushups, 1 min Ab Rollouts, 1
min Wide-grip Pushups, 1 min Bicycles, 1 min rest)
39-43 Rest
43-47 Superset 3
-- 1x (1 min Burpees, 1 min Crunches, 1 min Standard
Pushups, 1 min Squat Jumps)
47-50 Rest
50-60 Static Stretching

LEGS/CAL. CARDIO
00-05 Warm-up jog
05-10 Dynamic Stretching
10-25 Circuit 1
-- 2 min exercise, 30 sec rest: Jump-switch Lunges,
Jumping Jacks, Glute Bridges (6x 10sec), Mountain
Climbers, Standard Lunges, High Knees
25-28 Rest
28-43 Circuit 2
-- 2 min exercise, 30 sec rest: Tuck Jumps, Pistol
Squats, Frog jumps, Side Lunges, Burpees, 1-Leg
Deadlift
43-46 Rest
46-48 Burnouts
-- 2 min each, no rest: Pushups, Situps
48-53 Cool-down Jog
53-60 Static Stretching

WEDNESDAY

THURSDAY

FRIDAY

Rest Day
RUN
00-10 Warm-up jog
10-40 800m repeats
-- 5 min intervals (run, rest)
40-45 100m Striders (All-out Sprint, Long Strides)
-- 40 sec intervals
45-55 Cool-down jog

SATURDAY

Rest Day

BACK/CORE
00-05 Dynamic Stretching
05-17 Superset 1
-- 3x (1 min Pullups, 1 min Ab Rollouts, 1 min Superman
1 min rest)
17-20 Rest
20-32 Superset 2
-- 3x (1 min Inverted Rows,1 min Star Plank, 1 min
Superman, 1 min rest)
32-35 Rest
35-40 Burnouts (to failure)
-- Pullups, Inverted Rows, Pushups, Ab Rollouts
40-50 Static Stretching

6 Week Exercise Program - WEEK 6


Morning
SUNDAY

MONDAY

TUESDAY

Rest Day
RUN
00-10 Warm-up jog
10-34 400m repeats
-- 3 min intervals (run, rest)
34-38 Calisthetics
-- 2 min max effort for each: Spartan Pushups, Star Plank,
Standard Pushups, Flutter Kicks
38-42 Rest
42-47 100m Striders
47-55 Cool-down Jog
55-60 Stretch

Rest Day

Afternoon

Evening
CHEST/CORE
00-05 Dynamic Stretching
05-20 Superset 1
-- 3x (1 min Spartan Pushups, 1 min Scissor Kicks, 1 min
Burpees, 1 min Flutter Kicks, 1 min rest)
20-24 Rest
24-39 Superset 2
-- 3x (1 min Close-grip Pushups, 1 min Ab Rollouts, 1
min Wide-grip Pushups, 1 min Bicycles, 1 min rest)
39-43 Rest
43-47 Superset 3
-- 1x (1 min Burpees, 1 min Crunches, 1 min Standard
Pushups, 1 min Squat Jumps)
47-50 Rest
50-60 Static Stretching

LEGS/CAL. CARDIO
00-05 Warm-up jog
05-10 Dynamic Stretching
10-25 Circuit 1
-- 2 min exercise, 30 sec rest: Jump-switch Lunges,
Jumping Jacks, Glute Bridges (6x 10sec), Mountain
Climbers, Standard Lunges, High Knees
25-28 Rest
28-43 Circuit 2
-- 2 min exercise, 30 sec rest: Tuck Jumps, Pistol
Squats, Frog jumps, Side Lunges, Burpees, 1-Leg
Deadlift
43-46 Rest
46-48 Burnouts
-- 2 min each, no rest: Pushups, Situps
48-53 Cool-down Jog
53-60 Static Stretching

WEDNESDAY

THURSDAY

FRIDAY

Rest Day
RUN
00-10 Warm-up jog
10-40 800m repeats
-- 5 min intervals (run, rest)
40-45 100m Striders (All-out Sprint, Long Strides)
-- 40 sec intervals
45-55 Cool-down jog

SATURDAY

Rest Day

BACK/CORE
00-05 Dynamic Stretching
05-17 Superset 1
-- 3x (1 min Pullups, 1 min Ab Rollouts, 1 min Superman
1 min rest)
17-20 Rest
20-32 Superset 2
-- 3x (1 min Inverted Rows,1 min Star Plank, 1 min
Superman, 1 min rest)
32-35 Rest
35-40 Burnouts (to failure)
-- Pullups, Inverted Rows, Pushups, Ab Rollouts
40-50 Static Stretching

You might also like