new fit in 56 workout logs advanced home program · 2018. 9. 17. · fit in 56 – advanced home...

j

www.mcfuturefitness.com

FITIN56–ADVANCEDHOMEWORKOUTPLAN

WEEK 1&2

DAYSPERWEEK 4.Doeachworkout2timesperweek.

WORKOUTSPLIT Fullbodyx2.Supersetsalternatingupperlower&forthesamemusclegroup.

EQUIPMENTNEEDED

DB’sorKB’sChairorabenchMatStep(oranythingtoelevateyourfooton&lieontoliftupyourbody)

LOGBOOK Recordtheweight&numberofrepsineachsetinthelogbookbelow.

NOTES Usingsupersetswhereyouarealternatingbetween2exercises.E.g.Doasetof1a,then1b,rest&repeatfor3sets.

PROGRESSION Aimtocompletemorerepsinthenextworkoutoruseaheavierweight.E.g.10to15reps.Ifyoudid10repsthefirstworkout,youwilltrytobeat10thenextworkoutandworkupto15.Improvequalityoftherepsandreallyfocusonfeelingthemuscleworking.Thelast2-3repsofeachsetshouldbedifficult.

RESTPERIODS Norestbetweenpairedexercises.60secrestbetweensets.

j

www.mcfuturefitness.com

Week1:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES

1a KB/DBBulgarianSplitSquats3 10to15 0sec

1b Pressups 3 10to15 60sec

2a KB/DBSinglelegHipthrust(2secsqueeze)

3 10to15 0sec

2b KB/DBOnearmrow(2secsqueeze)

3 10to15 60sec

3a KB/DBGobletSquats(Heelselevated)

3 15to25 0sec

3b KB/DBSumoDeadlifts 3 15to25 60sec

4a KB/DBSeatedLateralraises(3secdown)

3 15to20 0sec

4b KB/DBSeatedArnoldpress 3 15to20 60sec

Week1:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES

1a SinglelegChairsquats 3 10to15 0sec

1b DB/KBStandingShoulderpress 3 15to20 60sec

2a FrontFootelevatedreverselunges

3 10to15 0sec

2b KB/DBBentoverrow 3 10to15 60sec

3a DB/KBRDL’s 3 15to20 0sec

3b DB/KBHipthrusts 3 20to30 60sec

4a KB/DBSkullcrushers 3 15to20 0sec

4b 2KB/DBPullovers 3 10to15 60sec

j

www.mcfuturefitness.com

Week2:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES

1a KB/DBBulgarianSplitSquats3 10to15 0sec

1b Pressups 3 10to15 60sec

2a KB/DBSinglelegHipthrust(2secsqueeze)

3 10to15 0sec

2b KB/DBOnearmrow(2secsqueeze)

3 10to15 60sec

3a KB/DBGobletSquats(Heelselevated)

3 15to25 0sec

3b KB/DBSumoDeadlifts 3 15to25 60sec

4a KB/DBSeatedLateralraises(3secdown)

3 15to20 0sec

4b KB/DBSeatedArnoldpress 3 15to20 60sec

Week2:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES

1a SinglelegChairsquats 3 10to15 0sec

1b DB/KBStandingShoulderpress 3 15to20 60sec

2a FrontFootelevatedreverselunges

3 10to15 0sec

2b KB/DBBentoverrow 3 10to15 60sec

3a DB/KBRDL’s 3 15to20 0sec

3b DB/KBHipthrusts 3 20to30 60sec

4a KB/DBSkullcrushers 3 15to20 0sec

4b 2KB/DBPullovers 3 10to15 60sec

j

www.mcfuturefitness.com

FITIN56–ADVANCEDHOMEWORKOUTPLAN

WEEK 3&4

DAYSPERWEEK 4.Repeateachworkouttwiceperweek.

WORKOUTSPLIT Upper/Lowersplitx2.Addedconditioning.

EQUIPMENTNEEDED

DB’sorKB’sChairorabenchMatStep(oranythingtoelevateyourfooton&lieontoliftupyourbody)

LOGBOOK Recordtheweight&numberofrepsineachsetinthelogbookbelow.

NOTES Usingsupersetswhereyouarealternatingbetween2exercises.E.g.Doasetof1a,then1b,rest&repeatfor3sets.TempoTrainingtocontrolmovementsandmakemuscleswork.Tri-setstoaddmoreworkinashortamountoftime.(Sameassupersetsbutusing3exercisesinsteadof2)

PROGRESSION Aimtocompletemorerepsinthenextworkoutoruseaheavierweight.E.g.10to15reps.Ifyoudid10repsthefirstworkout,youwilltrytobeat10thenextworkoutandworkupto15.Improvequalityoftherepsandreallyfocusonfeelingthemuscleworking.Thelast2-3repsofeachsetshouldbedifficult.

RESTPERIODS Norestbetweenpairedexercises.60secrestbetweensets.

j

www.mcfuturefitness.com

Week3:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBGobletSquat5/3/1

(5secondsdown,3secpause)3 10 0sec

1b KB/DBSumoDBDeadlifts5/3/1

(5secondsdown,3secpause)3 10 60sec

2a KB/DBGobletSquats(Heelselevated)

3 15to20 0sec

2b KB/DBSinglelegRDL(Braced)

3 10to15 0sec

2c DB/KBSplitsquats(controlledtempo)

3 10to15 60sec

3a KB/DBHipThrusts–2secsqueeze(Droptobodyweight&continue)

2 25 60sec

4a Deadbugs 2to3 12e/s 60sec

5a KB/DBSwings 25201510 Aslittleaspossible

Conditioning–25swings/15walkouts,20swings/10walkout,15swing,5walkouts,10swings…AsFastasyoucan

5b Walkouts 15105 Aslittleaspossible

Week3:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES1a Pressups

(3secondsdown,2secpause)3 10 0sec

1b KB/DBOnearmrow

(2secsqueeze)3 10 60sec

2a KB/DBSeatedShoulderpress 3 15to20 0sec

2b KB/DBUprightrow 3 15to20 0sec

3a Bench/Chairdips(Bringfeetin&continue)

2 15to20 60sec

4a RussianTwists 2to3 15to20 60sec

5a Renegaderow 15105 Aslittleaspossible

15ofeach,then10,then5.Aslittlerestaspossibleinbetween.

5b Pushuptoplank 15105 Aslittleaspossible

j

www.mcfuturefitness.com

Week4:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBGobletSquat5/3/1

(5secondsdown,3secpause)3 10 0sec

1b KB/DBSumoDBDeadlifts5/3/1

(5secondsdown,3secpause)3 10 60sec

2a KB/DBGobletSquats(Heelselevated)

3 15to20 0sec

2b KB/DBSinglelegRDL(Braced)

3 10to15 0sec

2c DB/KBSplitsquats(controlledtempo)

3 10to15 60sec

3a KB/DBHipThrusts–2secsqueeze(Droptobodyweight&continue)

2 25 60sec

4a Deadbugs 2to3 12e/s 60sec

5a KB/DBSwings 25201510 Aslittleaspossible

Conditioning–25swings/15walkouts,20swings/10walkout,15swing,5walkouts,10swings…AsFastasyoucan

5b Walkouts 15105 Aslittleaspossible

Week4:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES1a Pressups

(3secondsdown,2secpause)3 10 0sec

1b KB/DBOnearmrow

(2secsqueeze)3 10 60sec

2a KB/DBSeatedShoulderpress 3 15to20 0sec

2b KB/DBUprightrow 3 15to20 0sec

3a Bench/Chairdips(Bringfeetin&continue)

2 15to20 60sec

4a RussianTwists 2to3 15to20 60sec

5a Renegaderow 15105 Aslittleaspossible

15ofeach,then10,then5.Aslittlerestaspossibleinbetween.

5b Pushuptoplank 15105 Aslittleaspossible

j

www.mcfuturefitness.com

FITIN56–ADVANCEDHOMEWORKOUTPLAN

WEEK 5&6

DAYSPERWEEK 4.Repeateachworkouttwiceperweek.

WORKOUTSPLIT FullbodyPush/FullBodyPullx2

EQUIPMENTNEEDED

DB’sorKB’sChairorabenchStep(oranythingtoelevateyourfooton&lieontoliftupyourbody)Mat

LOGBOOK Recordtheweight&numberofrepsineachsetinthelogbookbelow.

NOTES Usingsupersetswhereyouarealternatingbetween2exercises.E.g.Doasetof1a,then1b,rest&repeatfor3sets.Usingtri-setswhichisthesameasabovebutwith3exercisesinsteadof2(1a,1b,1c…)

PROGRESSION Aimtocompletemorerepsinthenextworkoutoruseaheavierweight.E.g.10to15reps.Ifyoudid10repsthefirstworkout,youwilltrytobeat10thenextworkoutandworkupto15.Improvequalityoftherepsandreallyfocusonfeelingthemuscleworking.Thelast2-3repsofeachsetshouldbedifficult.

RESTPERIODS Norestbetweenpairedexercises.60-90secrestbetweensets.

j

www.mcfuturefitness.com

Week5:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBRDL’s

(4secdown)3 10to15 0sec

1b KB/DBSingleleghipthrust

(3secsqueeze)3 10to15 60sec

2a KB/DBHipThrusts Asmanyasneeded

70 Aslittleaspossible

3a KB/DBAndersonSplitsquatpulses(KB/DBunderneath)

1 40/60seceachside

4a 2KB/DBPullover(4secdown)

3 10to15 0sec

4b KB/DBBentoverrow(2secsqueeze)

3 10to15 60sec

5a KB/DBSeatedReversefly’s Asmanyasneeded

50 Aslittleaspossible

6a Blackburns 1 15seceachposition

7a HollowRock 2 Holds 60sec

Week5:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBGobletSquats1.5reps3 10to15 0sec

1b KB/DBStepups 3 10to15 60sec

2a DBwalkinglunges Asmanyasneeded

50 Aslittleaspossible

3a KB/DBGobletSquatPulses(Heelselevated,DB/KBbyside)

1 Asmanyasyoucan

4a KB/DBFlatpress 3 10to15 0sec

4b KB/DBChestfly’s 3 10to15 60sec

5a DBLateralraises Asmanyasneeded

50 Aslittleaspossible

6a KB/DBSkullcrushersintoClosegrippress

2 Asmanyasyoucan

Onceyoustarttofailontheskullcrushers,switchtothepress&continue

7a SidePlank 2 Holds 60sec

j

www.mcfuturefitness.com

Week6:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBRDL’s

(4secdown)3 10to15 0sec

1b KB/DBSingleleghipthrust

(3secsqueeze)3 10to15 60sec

2a KB/DBHipThrusts Asmanyasneeded

70 Aslittleaspossible

3a KB/DBAndersonSplitsquatpulses(KB/DBunderneath)

1 40/60seceachside

4a 2KB/DBPullover(4secdown)

3 10to15 0sec

4b KB/DBBentoverrow(2secsqueeze)

3 10to15 60sec

5a KB/DBSeatedReversefly’s Asmanyasneeded

50 Aslittleaspossible

6a Blackburns 1 15seceachposition

7a HollowRock 2 Holds 60sec

Week6:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBGobletSquats1.5reps3 10to15 0sec

1b KB/DBStepups 3 10to15 60sec

2a DBwalkinglunges Asmanyasneeded

50e/l Aslittleaspossible

3a KB/DBGobletSquatPulses(Heelselevated,DB/KBbyside)

1 Asmanyasyoucan

4a KB/DBFlatpress 3 10to15 0sec

4b KB/DBChestfly’s 3 10to15 60sec

5a DBSeatedLateralraises Asmanyasneeded

50 Aslittleaspossible

6a KB/DBSkullcrushersintoClosegrippress

2 Asmanyasyoucan

Onceyoustarttofailontheskullcrushers,switchtothepress&continue

7a SidePlank 2 Holds 60sec

j

www.mcfuturefitness.com

FITIN56–ADVANCEDHOMEWORKOUTPLAN

WEEK 7&8

DAYSPERWEEK 4.Repeateachworkouttwiceperweek.

WORKOUTSPLIT FullbodyGBC(germanbodycomposition)Upper/Lowerpairing+HIIT

EQUIPMENTNEEDED

DB’sorKB’sChairorabenchMatStep(oranythingtoelevateyourfooton&lieontoliftupyourbody)

LOGBOOK Recordtheweight&numberofrepsineachsetinthelogbookbelow.

NOTES Usingsupersetswhereyouarealternatingbetween2exercises.E.g.Doasetof1a,then1b,rest&repeatfor3sets.TempoTrainingtocontrolmovementsandmakemuscleswork.Tri-setstoaddmoreworkinashortamountoftime.(Sameassupersetsbutusing3exercisesinsteadof2)

PROGRESSION Aimtocompletemorerepsinthenextworkoutoruseaheavierweight.E.g.10to15reps.Ifyoudid10repsthefirstworkout,youwilltrytobeat10thenextworkoutandworkupto15.Improvequalityoftherepsandreallyfocusonfeelingthemuscleworking.Thelast2-3repsofeachsetshouldbedifficult.

RESTPERIODS Shorterrestperiodsformoremetabolicoutput.20-30secondrestperiods.

j

www.mcfuturefitness.com

Week7:WORKOUT1 Sets Reps Rest SET1 SET2 SET3&4 NOTES1a KB/DBWideGobletSquat

(controlledtempo)4 12 30sec

1b KB/DBSeatedShoulderpress 4 12 30sec

2a KB/DBBulgarianSplitsquats 4 12 30sec

2b KB/DBSinglearmDBrow4 12 30sec

3a KB/DBSumoDeadlifts 3 15 20sec

3b KB/DBOverheadTricepExtensions 3 15 20sec

4a KB/DBHipThrusts(2secsqueeze) 3 15 20sec

4b KB/DBSidebends 3 15 20sec

5a DBPunchesMountainclimbers

4min 20secon10secoff

Tabatafinisher–20secon10secofffor4mins

Week7:WORKOUT2 Sets Reps Rest SET1 SET2 SET3&4 NOTES1a KB/DBReverselunges 4 12 30sec

1b KB/DBFloorpress 4 12 30sec

2a KB/DBRDL’s 4 12 30sec

2b KB/DBPullover 4 12 30sec

3a KB/DBSingleLegRDL(Braced)

3 15 20sec

3b KB/DBLateralraises 3 15 20sec

4a KB/DBGobletSquat(Heelselevated)

3 15 20sec

4b Shouldertaps 3 15 20sec

5a DB/KBSquatthrustersAlternatingbicyclecrunches

4min 20secon10secoff

Tabatafinisher–20secon10secofffor4mins

j

www.mcfuturefitness.com

Week8:WORKOUT1 Sets Reps Rest SET1 SET2 SET3&4 NOTES1a KB/DBWideGobletSquat

(controlledtempo)4 12 30sec

1b KB/DBSeatedShoulderpress 4 12 30sec

2a KB/DBBulgarianSplitsquats 4 12 30sec

2b KB/DBSinglearmDBrow4 12 30sec

3a KB/DBSumoDeadlifts 3 15 20sec

3b KB/DBOverheadTricepExtensions 3 15 20sec

4a KB/DBHipThrusts(2secsqueeze) 3 15 20sec

4b KB/DBSidebends 3 15 20sec

5a DBPunchesMountainclimbers

4min 20secon10secoff

Tabatafinisher–20secon10secofffor4mins

Week8:WORKOUT2 Sets Reps Rest SET1 SET2 SET3&4 NOTES

1a KB/DBReverselunges 4 12 30sec

1b KB/DBFloorpress 4 12 30sec

2a KB/DBRDL’s 4 12 30sec

2b KB/DBPullover 4 12 30sec

3a KB/DBSingleLegRDL(Braced)

3 15 20sec

3b KB/DBLateralraises 3 15 20sec

4a KB/DBGobletSquat(Heelselevated)

3 15 20sec

4b Shouldertaps 3 15 20sec

5a DB/KBSquatthrustersAlternatingtoetouches

4min 20secon10secoff

Tabatafinisher–20secon10secofffor4mins

j

www.mcfuturefitness.com

Wehopeyouhaveenjoyedthe8weekFITin56workouts.

Theseworkoutsaredesignedtogetprogressivelyharderovertheweeksandyoushouldnowfeelalotstrongerthanyoudid8weeksago!Wehopethatyoucanusethis8weeksasabasetocontinueonmakingimprovementswithyourbody,mindandoverallhealth.This8weeksisonlythebeginningofyourjourneyandweencourageyoutotakeallthetoolsyounowhaveandcontinuetopushyourselfgoingforward.

3Keysforyouwithtraininggoingforward;-Execution.Makingsureyouareusingtherightmusclestodotheexercisesandlimitinganyswinging/momentumineveryexercise.It'smuchbettertodoalightweightproperlythanuseaheavierweightandhavepoortechnique.-ProgressionYouhavetobeprogressingtoforceyourbodytoadapt. -Consistency Consistentlyworkingout. Consistentlyexecutingtheexercisescorrectly Consistentlyprogressing

Wewouldlovetohearsomefeedbackonthetrainingprogramandanythingthatyouthinkwecouldimprove.

Matt.