Week 1
“Welcome to Full-Body Blitz!
As explained in the program overview section, you’re going to have three weights sessions (all full-body workouts) and three cardio-based days per week.
Your first weights uses 12-15 reps (the hypertrophy range), your second uses 6-8 reps (the power range), and your third uses 20-25 reps (the endurange range).
Your cardio-based days can either be used as a rest day (good for beginners who might feel destroyed by the previous days weights session), or you can use my famous incline treadmill workout (which is much harder than it looks!), or try one of my trademark outdoor sprint sessions (for the more advanced trainees).”
Monday
(Full-body weights)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Stiff-leg Deadlift | 3 | 12-15 | 45 sec |
| Leg Press | 2 | 12-15 | 45 sec |
| Flat DB Bench Press | 3 | 12-15 | 45 sec |
| Flat DB Flye | 2 | 12-15 | 45 sec |
| Wide-grip Lat Pulldown | 3 | 12-15 | 45 sec |
| One-arm DB Row | 2 | 12-15 | 45 sec |
| DB “X” Press | 3 | 12-15 | 45 sec |
| Cable Face Pull | 2 | 12-15 | 45 sec |
| Seated DB Hammer Curl superset with Ez-bar Skullcrushers | 3 | 12-15 12-15 | 0 sec 45 sec |
| Knee-touch Crunches superset with Reverse Crunches | 3 | 12-15 12-15 | 0 sec 45 sec |
Tuesday
(Choose an option from below)
| Option 1 |
|---|
| Use today as a rest day |
| Option 2 | Time | Speed |
|---|---|---|
| Incline Teadmill Walk | 30 mins | 3 mp/h |
| Option 3 | Sets | Reps | Rest |
|---|---|---|---|
| Jumping Jacks superset with Mountain Climbers | 5 | 20 sec 20sec | 0 sec 20 sec |
| Jog | 1 | 5 mins | n/a |
| Sprints * Walk back to start line for recovery. | 12 | 60 meters | n/a |
Wednesday
(Full-body weights)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Sumo Deadlift | 5 | 6-8 | 45 sec |
| Flat Barbell Bench Press | 5 | 6-8 | 45 sec |
| Bent-over Barbell Row | 5 | 6-8 | 45 sec |
| Barbell Shoulder Press | 5 | 6-8 | 45 sec |
| EZ-bar Curl superset with Close-grip Barbell Bench Press | 3 | 6-8 6-8 | 0 sec 45 sec |
| Cable Crunches superset with Anchored Leg Lifts | 3 | 6-8 6-8 | 0 sec 45 sec |
Thursday
(Choose an option from below)
| Option 1 |
|---|
| Use today as a rest day |
| Option 2 | Time | Speed |
|---|---|---|
| Incline Teadmill Walk | 30 mins | 3 mp/h |
| Option 3 | Sets | Reps | Rest |
|---|---|---|---|
| Jumping Jacks superset with Mountain Climbers | 5 | 20 sec 20sec | 0 sec 20 sec |
| Jog | 1 | 5 mins | n/a |
| Sprints * Walk back to start line for recovery. | 12 | 60 meters | n/a |
Friday
(Full-body weights)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Seated Leg Curl | 3 | 20-25 | 45 sec |
| Leg Extension | 2 | 20-25 | 45 sec |
| Incline DB Bench Press | 3 | 20-25 | 45 sec |
| High-to-low Cable Flye | 2 | 20-25 | 45 sec |
| Seated Cable Row | 3 | 20-25 | 45 sec |
| Straight-arm Pulldown | 2 | 20-25 | 45 sec |
| DB Lateral Raise | 3 | 20-25 | 45 sec |
| DB Prone Flye | 2 | 20-25 | 45 sec |
| Incline DB Curl superset with Ski-jump Kickbacks | 3 | 20-25 20-25 | 0 sec 45 sec |
| Floor Crunches superset with Lying Leg Paddles | 3 | 20-25 20-25 | 0 sec 45 sec |
Saturday
(Recovery day #1)
Sunday
(Recovery day #2)
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