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Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday

The document outlines a 6-week full body workout program that alternates between two routines, Workout A and Workout B, on Mondays, Wednesdays, and Fridays, with cardio on Tuesdays and Thursdays and rest on Sundays. Each week increases the intensity by adding more reps or weight for each exercise over the previous week.

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Kel Corpuz
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34 views

Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday

The document outlines a 6-week full body workout program that alternates between two routines, Workout A and Workout B, on Mondays, Wednesdays, and Fridays, with cardio on Tuesdays and Thursdays and rest on Sundays. Each week increases the intensity by adding more reps or weight for each exercise over the previous week.

Uploaded by

Kel Corpuz
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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WEEK

SUNDAY

MONDAY

REST

FULL BODY
WORKOUT A
FULL BODY
WORKOUT B
FULL BODY
WORKOUT A
FULL BODY
WORKOUT B
FULL BODY
WORKOUT A
FULL BODY
WORKOUT B

REST

REST

REST

REST

REST

TUESDAY

WEDNESDAY

CARDIO
WORKOUT
CARDIO
WORKOUT
CARDIO
WORKOUT
CARDIO
WORKOUT
CARDIO
WORKOUT
CARDIO
WORKOUT

FULL BODY
WORKOUT A
FULL BODY
WORKOUT B
FULL BODY
WORKOUT A
FULL BODY
WORKOUT B
FULL BODY
WORKOUT A
FULL BODY
WORKOUT B

1
1
1
1
1
1

THURSDAY
CARDIO
WORKOUT
CARDIO
WORKOUT
CARDIO
WORKOUT
CARDIO
WORKOUT
CARDIO
WORKOUT
CARDIO
WORKOUT

FRIDAY
REST

2
REST
2
REST
2
REST
2
REST
2
REST
2

SATURDAY
CARDIO
WORKOUT
CARDIO
WORKOUT
CARDIO
WORKOUT
CARDIO
WORKOUT
CARDIO
WORKOUT
CARDIO
WORKOUT

3
3
3
3
3
3

WORKOUT A: FULL BODY


Exercise
Number
A1

Exercise

Week 1

Week

Week 3

Week 4

Week 5

Week 6

Barbell Front Squat /

Sets/Reps
5 reps

2 Sets/Reps
5 reps (10RM)

Sets/Reps
5 reps

Sets/Reps
5 reps

Sets/Reps
5 reps (10RM)

Sets/Reps
5 reps

Dumbbell Front Squat

(10RM) for

for 8-min

(10RM) for

(10RM) for

for 14-min

(10RM) for

6-min
15 lbs 20

15 lbs 20

10-min
15 lbs 20

12-min
15 lbs 20

15 lbs 20

15-min
15 lbs 20

rep/L/R
20 lbs 10

rep/L/R
20 lbs 10

rep/L/R
20 lbs 10

rep
20 lbs 10

rep/L/R
20 lbs 10

rep/L/R
20 lbs 10

reps/L/R
25 5

reps/L/R
25 5

reps/L/R
25 5

reps/L/R

reps/L/R

reps/L/R
25 5
reps/L/R

reps/L/R
25 5

reps/L/R
No rest

reps
25 5
reps

No rest

No rest

No rest

No rest

No rest

5 reps

5 reps (10RM)

5 reps

5 reps

5 reps (10RM)

5 reps

(10RM) for

for 8-min

(10RM) for

(10RM) for

for 14-min

(10RM) for

Single Arm Dumbbell

6-min
5 reps/L/R

5 reps/L/R

10-min
5 reps/L/R

12-min
5 reps/L/R

5 reps/L/R

15-min
5 reps/L/R

Bench Press

(10RM) for

(10RM) for 8-

(10RM) for

(10RM) for

(10RM) for 14-

(10RM) for

Barbell Complex*

6-min
3x6/

min
3x8/

10-min
3x6/

12-min
3x8/

min
3x6/

15-min
3x8/

exercise

exercise

exercise**

exercise**

exercise***

exercise***

A2
Pull Up Alternative

B1

B2

Romanian Deadlift

reps/L/R

BENCH PRESS

5 reps

5 reps (10RM)

5 reps

5 reps

5 reps (10RM)

5 reps

(10RM) for

for 6-min

(10RM) for

(10RM) for

for 6-min

(10RM) for 6-

6-min

6-min

6-min

min

WORKOUT B: FULL BODY


Exercise
Number

Exercise

Week 1
Sets/Reps

Week
2 Sets/Reps

Week 3
Sets/Reps

Week 4
Sets/Reps

Week 5
Sets/Reps

Week 6
Sets/Reps

A1

Conventional Deadlift

5 reps
(10RM) for
6-min

5 reps
(10RM) for 8min

5 reps
(10RM) for
10-min

5 reps
(10RM) for
12-min

5 reps (10RM) for


14-min

5 reps
(10RM) for
15-min

A2

Chest Supported
Dumbbell Row

5 reps
(10RM) for
6-min

5 reps
(10RM) for 8min

5 reps
(10RM) for
10-min

5 reps
(10RM) for
12-min

5 reps (10RM) for


14-min

5 reps
(10RM) for
15-min

B1

Bulgarian Split Squat

5 reps/L/R
(10RM) for
6-min

5 reps/L/R
(10RM) for 8min

5 reps/L/R
(10RM) for
10-min

5 reps/L/R
(10RM) for
12-min

5 reps/L/R
(10RM) for 14min

5 reps/L/R
(10RM) for
15-min

B2

Single Arm Dumbbell


Overhead Press

5 reps/L/R
(10RM) for
6-min

5 reps/L/R
(10RM) for 8min

5 reps/L/R
(10RM) for
10-min

5 reps/L/R
(10RM) for
12-min

5 reps/L/R
(10RM) for 14min

5 reps/L/R
(10RM) for
15-min

Barbell Complex*

3x6/
exercise

3x8/
exercise

3x6/
exercise**

3x8/
exercise**

3x6/
exercise***

3x8/
exercise***

Inverted Suspension
Row

100 as fast
as possible

100 as fast as
possible

100 as fast
as possible

100 as fast
as possible

100 as fast as
possible

100 as fast as
possible

DUMBBELL FRONT SQUAT

PULL UP ALTERNATIVE

ROMANIAN DEADLIFT

SINGLE ARM DEADLIFT

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