Scribd
Upload
351 views4 pages

6 Month Workout Plan

Uploaded by

Nyachar Jock
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
351 views4 pages

6 Month Workout Plan

Uploaded by

Nyachar Jock
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 4

Phase Day Workout

Phase 1 (MWeek 1, DaFull Body Strength Training (Home or Gym)


Phase 1 (MWeek 1, DaCardio (45 mins) + Core
Phase 1 (MWeek 1, DaRest or Active Recovery
Phase 1 (MWeek 1, DaLower Body Strength (Home or Gym)
Phase 1 (MWeek 1, DaHIIT Cardio (20-30 mins) + Core
Phase 1 (MWeek 1, DaUpper Body Strength (Home or Gym)
Phase 1 (MWeek 1, DaRest or Active Recovery
Phase 1 (MWeek 2, DaFull Body Strength Training (Home or Gym)
Phase 1 (MWeek 2, DaCardio (45 mins) + Core
Phase 1 (MWeek 2, DaRest or Active Recovery
Phase 1 (MWeek 2, DaLower Body Strength (Home or Gym)
Phase 1 (MWeek 2, DaHIIT Cardio (20-30 mins) + Core
Phase 1 (MWeek 2, DaUpper Body Strength (Home or Gym)
Phase 1 (MWeek 2, DaRest or Active Recovery
Phase 1 (MWeek 3, DaFull Body Strength Training (Home or Gym)
Phase 1 (MWeek 3, DaCardio (45 mins) + Core
Phase 1 (MWeek 3, DaRest or Active Recovery
Phase 1 (MWeek 3, DaLower Body Strength (Home or Gym)
Phase 1 (MWeek 3, DaHIIT Cardio (20-30 mins) + Core
Phase 1 (MWeek 3, DaUpper Body Strength (Home or Gym)
Phase 1 (MWeek 3, DaRest or Active Recovery
Phase 1 (MWeek 4, DaFull Body Strength Training (Home or Gym)
Phase 1 (MWeek 4, DaCardio (45 mins) + Core
Phase 1 (MWeek 4, DaRest or Active Recovery
Phase 1 (MWeek 4, DaLower Body Strength (Home or Gym)
Phase 1 (MWeek 4, DaHIIT Cardio (20-30 mins) + Core
Phase 1 (MWeek 4, DaUpper Body Strength (Home or Gym)
Phase 1 (MWeek 4, DaRest or Active Recovery
Phase 1 (MWeek 1, DaFull Body Strength Training (Home or Gym)
Phase 1 (MWeek 1, DaCardio (45 mins) + Core
Phase 1 (MWeek 1, DaRest or Active Recovery
Phase 1 (MWeek 1, DaLower Body Strength (Home or Gym)
Phase 1 (MWeek 1, DaHIIT Cardio (20-30 mins) + Core
Phase 1 (MWeek 1, DaUpper Body Strength (Home or Gym)
Phase 1 (MWeek 1, DaRest or Active Recovery
Phase 1 (MWeek 2, DaFull Body Strength Training (Home or Gym)
Phase 1 (MWeek 2, DaCardio (45 mins) + Core
Phase 1 (MWeek 2, DaRest or Active Recovery
Phase 1 (MWeek 2, DaLower Body Strength (Home or Gym)
Phase 1 (MWeek 2, DaHIIT Cardio (20-30 mins) + Core
Phase 1 (MWeek 2, DaUpper Body Strength (Home or Gym)
Phase 1 (MWeek 2, DaRest or Active Recovery
Phase 1 (MWeek 3, DaFull Body Strength Training (Home or Gym)
Phase 1 (MWeek 3, DaCardio (45 mins) + Core
Phase 1 (MWeek 3, DaRest or Active Recovery
Phase 1 (MWeek 3, DaLower Body Strength (Home or Gym)
Phase 1 (MWeek 3, DaHIIT Cardio (20-30 mins) + Core
Phase 1 (MWeek 3, DaUpper Body Strength (Home or Gym)
Phase 1 (MWeek 3, DaRest or Active Recovery
Phase 1 (MWeek 4, DaFull Body Strength Training (Home or Gym)
Phase 1 (MWeek 4, DaCardio (45 mins) + Core
Phase 1 (MWeek 4, DaRest or Active Recovery
Phase 1 (MWeek 4, DaLower Body Strength (Home or Gym)
Phase 1 (MWeek 4, DaHIIT Cardio (20-30 mins) + Core
Phase 1 (MWeek 4, DaUpper Body Strength (Home or Gym)
Phase 1 (MWeek 4, DaRest or Active Recovery
Phase 2 (MWeek 1, DaFull Body Strength Training (Increase Weights)
Phase 2 (MWeek 1, DaCardio (45-60 mins) + Core
Phase 2 (MWeek 1, DaLower Body Strength (Heavier Focus)
Phase 2 (MWeek 1, DaRest or Active Recovery
Phase 2 (MWeek 1, DaUpper Body Strength + Core
Phase 2 (MWeek 1, DaHIIT Cardio (20-30 mins)
Phase 2 (MWeek 1, DaRest or Active Recovery
Phase 2 (MWeek 2, DaFull Body Strength Training (Increase Weights)
Phase 2 (MWeek 2, DaCardio (45-60 mins) + Core
Phase 2 (MWeek 2, DaLower Body Strength (Heavier Focus)
Phase 2 (MWeek 2, DaRest or Active Recovery
Phase 2 (MWeek 2, DaUpper Body Strength + Core
Phase 2 (MWeek 2, DaHIIT Cardio (20-30 mins)
Phase 2 (MWeek 2, DaRest or Active Recovery
Phase 2 (MWeek 3, DaFull Body Strength Training (Increase Weights)
Phase 2 (MWeek 3, DaCardio (45-60 mins) + Core
Phase 2 (MWeek 3, DaLower Body Strength (Heavier Focus)
Phase 2 (MWeek 3, DaRest or Active Recovery
Phase 2 (MWeek 3, DaUpper Body Strength + Core
Phase 2 (MWeek 3, DaHIIT Cardio (20-30 mins)
Phase 2 (MWeek 3, DaRest or Active Recovery
Phase 2 (MWeek 4, DaFull Body Strength Training (Increase Weights)
Phase 2 (MWeek 4, DaCardio (45-60 mins) + Core
Phase 2 (MWeek 4, DaLower Body Strength (Heavier Focus)
Phase 2 (MWeek 4, DaRest or Active Recovery
Phase 2 (MWeek 4, DaUpper Body Strength + Core
Phase 2 (MWeek 4, DaHIIT Cardio (20-30 mins)
Phase 2 (MWeek 4, DaRest or Active Recovery
Phase 2 (MWeek 1, DaFull Body Strength Training (Increase Weights)
Phase 2 (MWeek 1, DaCardio (45-60 mins) + Core
Phase 2 (MWeek 1, DaLower Body Strength (Heavier Focus)
Phase 2 (MWeek 1, DaRest or Active Recovery
Phase 2 (MWeek 1, DaUpper Body Strength + Core
Phase 2 (MWeek 1, DaHIIT Cardio (20-30 mins)
Phase 2 (MWeek 1, DaRest or Active Recovery
Phase 2 (MWeek 2, DaFull Body Strength Training (Increase Weights)
Phase 2 (MWeek 2, DaCardio (45-60 mins) + Core
Phase 2 (MWeek 2, DaLower Body Strength (Heavier Focus)
Phase 2 (MWeek 2, DaRest or Active Recovery
Phase 2 (MWeek 2, DaUpper Body Strength + Core
Phase 2 (MWeek 2, DaHIIT Cardio (20-30 mins)
Phase 2 (MWeek 2, DaRest or Active Recovery
Phase 2 (MWeek 3, DaFull Body Strength Training (Increase Weights)
Phase 2 (MWeek 3, DaCardio (45-60 mins) + Core
Phase 2 (MWeek 3, DaLower Body Strength (Heavier Focus)
Phase 2 (MWeek 3, DaRest or Active Recovery
Phase 2 (MWeek 3, DaUpper Body Strength + Core
Phase 2 (MWeek 3, DaHIIT Cardio (20-30 mins)
Phase 2 (MWeek 3, DaRest or Active Recovery
Phase 2 (MWeek 4, DaFull Body Strength Training (Increase Weights)
Phase 2 (MWeek 4, DaCardio (45-60 mins) + Core
Phase 2 (MWeek 4, DaLower Body Strength (Heavier Focus)
Phase 2 (MWeek 4, DaRest or Active Recovery
Phase 2 (MWeek 4, DaUpper Body Strength + Core
Phase 2 (MWeek 4, DaHIIT Cardio (20-30 mins)
Phase 2 (MWeek 4, DaRest or Active Recovery
Phase 3 (MWeek 1, DaLower Body Strength
Phase 3 (MWeek 1, DaCardio + Core
Phase 3 (MWeek 1, DaUpper Body Strength
Phase 3 (MWeek 1, DaRest or Active Recovery
Phase 3 (MWeek 1, DaFull Body Circuit (High Reps, Lighter Weight)
Phase 3 (MWeek 1, DaCore Workout + Cardio
Phase 3 (MWeek 1, DaRest or Active Recovery
Phase 3 (MWeek 2, DaLower Body Strength
Phase 3 (MWeek 2, DaCardio + Core
Phase 3 (MWeek 2, DaUpper Body Strength
Phase 3 (MWeek 2, DaRest or Active Recovery
Phase 3 (MWeek 2, DaFull Body Circuit (High Reps, Lighter Weight)
Phase 3 (MWeek 2, DaCore Workout + Cardio
Phase 3 (MWeek 2, DaRest or Active Recovery
Phase 3 (MWeek 3, DaLower Body Strength
Phase 3 (MWeek 3, DaCardio + Core
Phase 3 (MWeek 3, DaUpper Body Strength
Phase 3 (MWeek 3, DaRest or Active Recovery
Phase 3 (MWeek 3, DaFull Body Circuit (High Reps, Lighter Weight)
Phase 3 (MWeek 3, DaCore Workout + Cardio
Phase 3 (MWeek 3, DaRest or Active Recovery
Phase 3 (MWeek 4, DaLower Body Strength
Phase 3 (MWeek 4, DaCardio + Core
Phase 3 (MWeek 4, DaUpper Body Strength
Phase 3 (MWeek 4, DaRest or Active Recovery
Phase 3 (MWeek 4, DaFull Body Circuit (High Reps, Lighter Weight)
Phase 3 (MWeek 4, DaCore Workout + Cardio
Phase 3 (MWeek 4, DaRest or Active Recovery
Phase 3 (MWeek 1, DaLower Body Strength
Phase 3 (MWeek 1, DaCardio + Core
Phase 3 (MWeek 1, DaUpper Body Strength
Phase 3 (MWeek 1, DaRest or Active Recovery
Phase 3 (MWeek 1, DaFull Body Circuit (High Reps, Lighter Weight)
Phase 3 (MWeek 1, DaCore Workout + Cardio
Phase 3 (MWeek 1, DaRest or Active Recovery
Phase 3 (MWeek 2, DaLower Body Strength
Phase 3 (MWeek 2, DaCardio + Core
Phase 3 (MWeek 2, DaUpper Body Strength
Phase 3 (MWeek 2, DaRest or Active Recovery
Phase 3 (MWeek 2, DaFull Body Circuit (High Reps, Lighter Weight)
Phase 3 (MWeek 2, DaCore Workout + Cardio
Phase 3 (MWeek 2, DaRest or Active Recovery
Phase 3 (MWeek 3, DaLower Body Strength
Phase 3 (MWeek 3, DaCardio + Core
Phase 3 (MWeek 3, DaUpper Body Strength
Phase 3 (MWeek 3, DaRest or Active Recovery
Phase 3 (MWeek 3, DaFull Body Circuit (High Reps, Lighter Weight)
Phase 3 (MWeek 3, DaCore Workout + Cardio
Phase 3 (MWeek 3, DaRest or Active Recovery
Phase 3 (MWeek 4, DaLower Body Strength
Phase 3 (MWeek 4, DaCardio + Core
Phase 3 (MWeek 4, DaUpper Body Strength
Phase 3 (MWeek 4, DaRest or Active Recovery
Phase 3 (MWeek 4, DaFull Body Circuit (High Reps, Lighter Weight)
Phase 3 (MWeek 4, DaCore Workout + Cardio
Phase 3 (MWeek 4, DaRest or Active Recovery

You might also like