Day 2: Lower
1a. Split squats – 3 working sets – 15/20 reps L+R
1b. Glute bridges – 3 working sets – 20/25 reps
1c. Air squats – 3 working sets – go until you reach REAL muscle failure
2a. RKC Plank – 3 working sets – 30/45 sec
2b. Bird dogs – 3 working sets – 5/8 reps L+R
2c. Unilateral calf raises – 3 working sets – 10/12 reps L+R
Day 3: Rest
Day 4: Repeat day 1
Day 5: Repeat day 2
Day 6-7: Rest
Day 1: Upper (increase repetitions by 1-2)
Day 2: Lower (increase repetitions by 1-2)
and repeat, increasing repetitions
Workout plan 2:
Fullbody split:
Day 1: Full body
1a. Bulgarian split squats – 3 working sets – 15/20 reps L+R
1b. Feet elevated pushups – 3 working sets – 10/15 reps
1c. Deadbugs – 3 working sets – 6 reps L+R
2a. Inverted rows – 3 working sets – 8/12 reps
2b. Goodmorning (with a heavy bag around the back) – 3 working sets – 15/20 reps
2c. One-arm high carry farmers walk – 3 working sets – 30m L+R
Day 2: Full body
1a. Airsquats – 2 working sets – as many reps as possible (reach muscle failure)
1b. Hands elevated pushups – 2 working sets – as many reps as possible (reach muscle failure)
1c. Plank – 2 working sets – 45/60 sec
1d. Chinups – 2 working sets – 3/8 reps
1e. Unilateral glute bridges – 2 working sets – 8/12 reps L+R
1f. Lateral bound and hold – 2 working sets – 5 reps L+R
1g. Sprints (intervals) – 2 working sets – 5 allout sprints for 10 seconds, followed by 20 sec easytempo walk
Rest for 2 minutes before repeating for another time.
There you go! Have fun with the workouts. Make sure you keep track of the progress each week. After 3-4 weeks you may want to add in variations so that the exercises don’t become boring . This is because you want to only adaptafter becoming good and efficient with a particular exercise.
You can also use progression exercises, but some exercises will need additional equipment.
Examples:
- Air squat into Spanish squats (resistance bands)
- Glute bridge into rear banded unilateral Romanian deadlifts (resistance bands)
- Inverted row into inverted TRX rows (TRX trainer)
- Pike push-ups into handstand pushups
And you can also add in new exercise if you have a resistance band, examples:
- Band triceps pushdown
- Band biceps curl
- Band unilateral shoulder press
- Band pushups
- Band lat prayer
- Band lat pulldown
- Band squats
- Band rotational chops
- Band anti-rotational chops
You can also create progressive overload by slowing down the tempo you are using.
Goodluck!
If you have any questions or feedback about this article or if you have any other questions about training, mindset and lifestyle, feel free to send me a message!
Bart de Winter
Instagram: https://www.instagram.com/dewinterbart
Owner DEWINTER Personal Training
Licensed Personal Trainer & Lifestyle coach.