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6 Month Workout Plan

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Nyachar Jock
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365 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
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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

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