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 4 of 4
Schedule
5 workouts
Methods
HIIT · Supersets · Tri-sets
Progress
100%
Coach Note
We finish with the 10/10 dropsets again. Stay sharp, move with intent, and finish the program properly.
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.
Program complete
You completed XX.
Excellent work, . You finished all 4 weeks of XX from start to finish. Take 1–2 days to recover, then either run the program again and try to beat your numbers, or move straight into your next goal inside the members area.