Workout Program
XX
This program combines HIIT, high-rep weights, supersets, and tri-sets to keep fat loss high and sessions moving fast.
- 5 workouts per week
- Recovery days built in
- Exercise names link to demos
- Designed for fast, practical gym use
Current week
Week 2 of 4
Schedule
5 workouts
Methods
HIIT · Supersets · Tri-sets
Progress
50%
Coach Note
This week introduces 10/10 dropsets. Go heavy for the first ten, reduce the load by roughly 30%, then get the second ten immediately.
How this week works
- HIIT = 15 minutes total. Warm up for 5, then use 40/20 intervals.
- Dropset = Get 10 heavy reps, then reduce the weight by about 30% and hit another 10 reps.
- Superset = two exercises back-to-back, then rest.
- Tri-set = three exercises back-to-back, then rest.
- Recovery day = no formal workout, just recover.
This week’s workouts
Open your training days
Tap the day you need. Each exercise links to its demo in the glossary.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Stationary Bike (HIIT) | 1 | 15 mins | n/a |
| Push Ups | 3 | 20 | 45 sec |
| Incline DB Bench Press (D) | 4 | 10/10 | 45 sec |
| Chest Press Machine (D) | 4 | 10/10 | 45 sec |
| High-to-low Cable Flye (D) | 3 | 10/10 | 45 sec |
| Standing Cable Push Out (D) | 3 | 10/10 | 45 sec |
| Tri-set: Swiss Ball Crunches Lying Leg Raises Plank Climbers | 3 | 20 20 20 | 0 sec 0sec 45 sec |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Stationary Bike (HIIT) | 1 | 15 mins | n/a |
| Dead Curl Press | 2 | 20 | 45 sec |
| Seated Cable Row (D) | 4 | 10/10 | 45 sec |
| Wide-grip Lat Pulldown (D) | 4 | 10/10 | 45 sec |
| Lower Back Hyperextension (D) | 3 | 10/10 | 45 sec |
| Underhand-grip Pulldown (D) | 3 | 10/10 | 45 sec |
| Tri-set: Lying Leg Raises Russian Twists Otis Up | 3 | 20 20 20 | 0 sec 0 sec 45 sec |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Stationary Bike (steady pace) | 1 | 15 mins | n/a |
| Bulgarian Split Squats | 3 | 20 | 45 sec |
| Leg Press (D) | 4 | 10/10 | 45 sec |
| Barbell Stiff-leg Deadlift (D) | 3 | 10/10 | 45 sec |
| Leg Extension Machine (D) | 3 | 10/10 | 45 sec |
| Lying Leg Curl Machine (D) | 3 | 10/10 | 45 sec |
Recovery day
No formal workout today. Use this day to recover properly so you’re fresh for the next session.
Optional: easy walk, light mobility work, hydration, and an early night.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Stationary Bike (HIIT) | 1 | 15 mins | n/a |
| Barbell Clean & Press | 2 | 20 | 45 sec |
| Shoulder Press Machine (D) | 4 | 10/10 | 45 sec |
| DB Lateral Raise (D) | 3 | 10/10 | 45 sec |
| Cable Face Pull superset with Superman Press | 3 | 10 10 | 0 sec 45 sec |
| Plate Eight (D) | 2 | 10/10 | 45 sec |
| Tri-set: Swiss Ball Leg Raises Straight-leg Crunches Mountain Climbers | 3 | 20 20 20 | 0 sec 0 sec 45 sec |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Stationary Bike (HIIT) | 1 | 15 mins | n/a |
| Assisted Chin Up Machine superset with Bench Dips | 2 | 10 10 | 0 sec 45 sec |
| Incline DB Curl (D) | 3 | 10/10 | 45 sec |
| Overhead Cable Extension (D) | 3 | 10/10 | 45 sec |
| DB Hammer Curl (D) | 3 | 10/10 | 45 sec |
| Rope Pushdown (D) | 3 | 10/10 | 45 sec |
| Tri-set: Lying Leg Raises Corkscrew Climbers Knee-touch Crunches | 3 | 20 20 20 | 0 sec 0 sec 45 sec |
Recovery day
No formal workout today. Use this day to recover properly so you’re fresh for the next session.
Optional: easy walk, light mobility work, hydration, and an early night.
Keep going!
Week 2 complete
Use the pagination below to move into the next week.