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 3 of 4
Schedule
5 workouts
Methods
HIIT · Supersets · Tri-sets
Progress
75%
Coach Note
Now we return to the higher-rep format from Week 1. You’re fitter and stronger now, so push your loads wherever you can.
How this week works
- HIIT = 15 minutes total. Warm up for 5, then use 40/20 intervals.
- 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 |
| Incline Push Ups | 3 | 20 | 45 sec |
| Incline DB Bench Press | 4 | 20 | 45 sec |
| Flat DB Bench Press | 4 | 20 | 45 sec |
| Butterfly Machine | 3 | 20 | 45 sec |
| Standing Cable Flye superset with Standing Cable Push Out | 3 | 10 10 | 0 sec 45 sec |
| Tri-set: Swiss Ball Crunches Lying Leg Raises Plank Climbers | 3 | 20 20 20 | 0 sec 0 sec 45 sec |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Stationary Bike (HIIT) | 1 | 15 mins | n/a |
| Jumping Pull Ups | 3 | 20 | 45 sec |
| Bent-over Barbell Row | 4 | 20 | 45 sec |
| Wide-grip Lat Pulldown | 4 | 20 | 45 sec |
| Lower Back Hyperextension | 3 | 20 | 45 sec |
| Underhand-grip Pulldown superset with Superman Press | 3 | 10 10 | 0 sec 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 |
| Barbell Squat | 4 | 20 | 45 sec |
| Leg Extension Machine | 3 | 20 | 45 sec |
| Lying Leg Curl Machine | 3 | 20 | 45 sec |
| Kettlebell Swings superset with Jump Squats | 3 | 10 10 | 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.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Stationary Bike (HIIT) | 1 | 15 mins | n/a |
| Around The World | 2 | 20 | 45 sec |
| DB “X” Press | 4 | 20 | 45 sec |
| DB Lateral Raise | 3 | 20 | 45 sec |
| Diagonal Plate Press | 2 | 20 | 45 sec |
| Cable Face Pull superset with Cable “Y” Pull | 3 | 10 10 | 0 sec 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 | 2 | 20 | 45 sec |
| Close-grip Push Ups | 2 | 20 | 45 sec |
| EZ-bar Curl | 4 | 20 | 45 sec |
| DB Skullcrushers | 4 | 20 | 45 sec |
| Spider Curl superset with Rope Pushdown | 4 | 10 10 | 0 sec 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 3 complete
Use the pagination below to move into the next week.