Full-Body Blitz

“Let’s get week two done.

You’re familiar with how the program works now, so let’s see if you can push yourself to some new lifts. The biggest change to the schedule this time out is that I’ve shuffled the order of your weights workouts, so you’re going to start with your heaviest session.”

russ howe pti

PROGRAM DETAILS:

Progress: Week 2 of 6
Frequency: 5 workouts
Methods: Low reps, high reps, moderate reps, traditional cardio, HIIT.


Monday
(Full-body weights)

ExerciseSetsRepsRest
Sumo Deadlift56-845 sec
Flat Barbell Bench Press56-845 sec
Bent-over Barbell Row56-845 sec
Barbell Shoulder Press56-845 sec
EZ-bar Curl
superset with
Close-grip Barbell Bench Press
36-8

6-8
0 sec

45 sec
Cable Crunches
superset with
Anchored Leg Lifts
36-8

6-8
0 sec

45 sec

Tuesday
(Choose an option from below)

Option 1
Use today as a rest day
Option 2TimeInclineSpeed
Treadmill Walk
* Avoid holding the handrails.
30m14%3mph
Option 3SetsRepsRest
Jumping Jacks
superset with
Mountain Climbers
520 sec

20sec
0 sec

20 sec
Jog15 minsn/a
Sprints
* Walk back to start line for recovery.
1260 metersn/a

Wednesday
(Full-body weights)

ExerciseSetsRepsRest
Seated Leg Curl320-2545 sec
Leg Extension220-2545 sec
Incline DB Bench Press320-2545 sec
High-to-low Cable Flye220-2545 sec
Seated Cable Row320-2545 sec
Straight-arm Pulldown220-2545 sec
DB Lateral Raise320-2545 sec
DB Prone Flye220-2545 sec
Incline DB Curl
superset with
Ski-jump Kickbacks
320-25

20-25
0 sec

45 sec
Floor Crunches
superset with
Lying Leg Paddles
320-25

20-25
0 sec

45 sec

Thursday
(Choose an option from below)

Option 1
Use today as a rest day
Option 2TimeInclineSpeed
Treadmill Walk
* Avoid holding the handrails.
30m14%3mph
Option 3SetsRepsRest
Jumping Jacks
superset with
Mountain Climbers
520 sec

20sec
0 sec

20 sec
Jog15 minsn/a
Sprints
* Walk back to start line for recovery.
1260 metersn/a

Friday
(Full-body weights)

ExerciseSetsRepsRest
Barbell Stiff-leg Deadlift312-1545 sec
Leg Press212-1545 sec
Flat DB Bench Press312-1545 sec
Flat DB Flye212-1545 sec
Wide-grip Lat Pulldown312-1545 sec
One-arm DB Row212-1545 sec
DB “X” Press312-1545 sec
Cable Face Pull212-1545 sec
Seated DB Hammer Curl
superset with
Ez-bar Skullcrushers
312-15

12-15
0 sec

45 sec
Knee-touch Crunches
superset with
Reverse Crunches
312-15

12-15
0 sec

45 sec

Saturday
(Recovery day #1)

Sunday
(Recovery day #2)

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