FIT IN 56 INTERMEDIATE HOME WORKOUT PLAN 1 & 2 WEEK DAYS PER WEEK WORKOUT SPLIT EQUIPMENT NEEDED LOG BOOK NOTES PROGRESSION REST PERIODS 2 to 4. Can repeat workouts if you want over the week. Full body x2. Upper lower pairing. DB s or KB s Chair or a bench Mat Step (or anything to elevate your foot on & lie on to lift up your body) Record the weight & number of reps in each set in the log book below. Using supersets where you are alternating between 2 exercises. E.g. Do a set of 1a, then 1b, rest & repeat for 3 sets. Aim to complete more reps in the next workout or use a heavier weight. E.g. 10 to 15 reps. If you did 10 reps the first workout, you will try to beat 10 the next workout and work up to 15. Improve quality of the reps and really focus on feeling the muscle working. The last 2-3 reps of each set should be difficult. No rest between paired exercises. 60 sec rest between sets.
1a 1b 2a 2b Week 1 : WORKOUT 1 Sets Reps Rest SET 1 SET 2 SET 3 NOTES 2 KB/DB Goblet squats (3 sec down, pause, up) Press ups (3 sec down, step under knees) KB/DB Split Squats (Front foot elevated) KB/DB One arm row (2 sec squeeze) 3 15 to 20 0 sec 3 10 to 15 60 sec 3 10 to 15 0 sec 3 10 to 15 60 sec 3a B-Stance Hip Thrust 3 15 to 20 0 sec 3b KB/DB Lateral raises 4a Toes to sky 3 10 to 15 0 sec 4b Reverse Crunches 3 10 to 15 60 sec Week 1 : WORKOUT 2 Sets Reps Rest SET 1 SET 2 SET 3 NOTES 1a Single leg Chair squats 3 10 to 15 0 sec 1b DB/KB Standing Shoulder press 2a Front Foot elevated reverse 3 10 to 15 0 sec lunges 2b KB/DB Pullover 3 10 to 15 60 sec 3a DB/KB RDL s 3 10 to 15 0 sec 3b Chair Dips 4a KB/DB side bends 3 10 e/s 0 sec 4b Deadbugs 3 10 e/s 60 sec
1a 1b 2a 2b Week 2 : WORKOUT 1 Sets Reps Rest SET 1 SET 2 SET 3 NOTES 2 KB/DB Goblet squats (3 sec down, pause, up) Press ups (3 sec down, step under knees) KB/DB Split Squats (Front foot elevated) KB/DB One arm row (2 sec squeeze) 3 15 to 20 0 sec 3 10 to 15 60 sec 3 10 to 15 0 sec 3 10 to 15 60 sec 3a B-Stance Hip Thrust 3 15 to 20 0 sec 3b KB/DB Lateral raises 4a Toes to sky 3 10 to 15 0 sec 4b Reverse Crunches 3 10 to 15 60 sec Week 2 : WORKOUT 2 Sets Reps Rest SET 1 SET 2 SET 3 NOTES 1a Single leg Chair squats 3 10 to 15 0 sec 1b DB/KB Standing Shoulder press 2a Front Foot elevated reverse 3 10 to 15 0 sec lunges 2b KB/DB Pullover 3 10 to 15 60 sec 3a DB/KB RDL s 3 10 to 15 0 sec 3b Chair Dips 4a KB/DB side bends 3 10 e/s 0 sec 4b Deadbugs 3 10 e/s 60 sec
FIT IN 56 INTERMEDIATE HOME WORKOUT PLAN 3 & 4 WEEK DAYS PER WEEK WORKOUT SPLIT EQUIPMENT NEEDED LOG BOOK NOTES PROGRESSION REST PERIODS 2 to 4. Can repeat workouts if you want over the week. Full body x2. Added Supersets. Upper & lower supersets for the same muscle groups. DB s or KB s Chair or a bench Mat Step (or anything to elevate your foot on & lie on to lift up your body) Record the weight & number of reps in each set in the log book below. Using supersets where you are alternating between 2 exercises. E.g. Do a set of 1a, then 1b, rest & repeat for 3 sets. Tempo Training to control movements and make muscles work. Tri-sets to add more work in a short amount of time. (Same as supersets but using 3 exercises instead of 2) Aim to complete more reps in the next workout or use a heavier weight. E.g. 10 to 15 reps. If you did 10 reps the first workout, you will try to beat 10 the next workout and work up to 15. Improve quality of the reps and really focus on feeling the muscle working. The last 2-3 reps of each set should be difficult. No rest between paired exercises. 60 sec rest between sets.
Week 3 : WORKOUT 1 Sets Reps Rest SET 1 SET 2 SET 3 NOTES 1a KB/DB Goblet Squat 5/3/1 3 10 0 sec (5 seconds down, 3 sec pause) 1b KB/DB Floor Press (3 sec down, pause) 2a Single Leg Braced RDL 3 10 to 15 0 sec 2b B-Stance DB/KB Hip thrusts 3a KB/DB Skullcrushers 3 10 to 15 0 sec 3b 2 KB/DB Pullovers 3 10 to 15 60 sec 4a KB/DB Split Squats 2 to 3 10 to 15 e/s 0 sec (slow pulses) 4b KB/DB Plank Pull across 2 to 3 10 to 15 e/s 0 sec 4c KB/DB Lateral raises 2 to 3 10 to 15 60 sec Week 3 : WORKOUT 2 Sets Reps Rest SET 1 SET 2 SET 3 NOTES 1a KB/DB Sumo DB Deadlifts 5/3/1 3 10 0 sec (5 seconds down, 3 sec pause) 1b Chair/Bench Dips 3 10 to 15 60 sec 2a KB/DB Step ups 3 10 to 15 0 sec 2b KB/DB Braced Bulgarian Split Squats 3 10 to 15 60 sec 3a DB/KB upright rows 3 15 to 20 0 sec 3b DB/KB Rear delt raises 4a KB/DB Hip Thrusts 2 to 3 15 to 20 0 sec (3 sec squeeze) 4b Shoulder taps 2 to 3 10 to 15 e/s 0 sec 4c KB/DB Seated curls 2 to
Week 4 : WORKOUT 1 Sets Reps Rest SET 1 SET 2 SET 3 NOTES 1a KB/DB Goblet Squat 5/3/1 3 10 0 sec (5 seconds down, 3 sec pause) 1b KB/DB Floor Press (3 sec down, pause) 2a Single Leg Braced RDL 3 10 to 15 0 sec 2b B-Stance DB/KB Hip thrusts 3a KB/DB Skullcrushers 3 10 to 15 0 sec 3b 2 KB/DB Pullovers 3 10 to 15 60 sec 4a KB/DB Split Squats 2 to 3 10 to 15 e/s 0 sec (slow pulses) 4b KB/DB Plank Pull across 2 to 3 10 to 15 e/s 0 sec 4c KB/DB Lateral raises 2 to 3 10 to 15 60 sec Week 4 : WORKOUT 2 Sets Reps Rest SET 1 SET 2 SET 3 NOTES 1a KB/DB Sumo DB Deadlifts 5/3/1 3 10 0 sec (5 seconds down, 3 sec pause) 1b Chair/Bench Dips 3 10 to 15 60 sec 2a KB/DB Step ups 3 10 to 15 0 sec 2b KB/DB Braced Bulgarian Split Squats 3 10 to 15 60 sec 3a DB/KB upright rows 3 15 to 20 0 sec 3b DB/KB Rear delt raises 4a KB/DB Hip Thrusts 2 to 3 15 to 20 0 sec (3 sec squeeze) 4b Shoulder taps 2 to 3 10 to 15 e/s 0 sec 4c KB/DB Seated curls 2 to
FIT IN 56 INTERMEDIATE HOME WORKOUT PLAN 5 & 6 WEEK DAYS PER WEEK WORKOUT SPLIT EQUIPMENT NEEDED 2 to 4. Can repeat workouts if you want over the week. Full body 8 / 8 / 16 Method. Upper & lower tri-sets for the same muscle groups. DB s or KB s Chair or a bench Step (or anything to elevate your foot on & lie on to lift up your body) Mat LOG BOOK NOTES PROGRESSION REST PERIODS Record the weight & number of reps in each set in the log book below. Using supersets where you are alternating between 2 exercises. E.g. Do a set of 1a, then 1b, rest & repeat for 3 sets. Using tri-sets which is the same as above but with 3 exercises instead of 2 (1a,1b,1c ) Aim to complete more reps in the next workout or use a heavier weight. E.g. 10 to 15 reps. If you did 10 reps the first workout, you will try to beat 10 the next workout and work up to 15. Improve quality of the reps and really focus on feeling the muscle working. The last 2-3 reps of each set should be difficult. No rest between paired exercises. 60-90 sec rest between sets.
Week 5 : WORKOUT 1 Sets Reps Rest SET 1 SET 2 SET 3 NOTES 1a KB/DB RDL s 1b KB/DB Single leg hip thrust (3 sec squeeze) 1c DB/KB Glute bridges (3 sec squeeze) 2a KB/DB Seated Overhead extensions 2b KB/DB Neutral Grip Shoulder press 2c KB/DB Lateral raises 3a DB/KB Goblet squat 3 15 to 25 0 sec (Heels elevated) 3b KB/DB Single arm row 3 10 to 15 60 sec 4a Plank 2 Holds 60 sec Week 5 : WORKOUT 2 Sets Reps Rest SET 1 SET 2 SET 3 NOTES 1a KB/DB Goblet Squats 1.5 reps 1b KB/DB Step ups 1c DB/KB Goblet Reverse lunges (Alternating) 2a 2 KB/DB Pullover 2b KB/DB Bent over row (2 sec squeeze) 2c KB/DB Rear delt raises (Thumbs facing in, 3 sec down) 3a KB/DB Sumo Deadlifts (don t touch 3 15 to 25 0 sec ground) 3b KB/DB Flat DB press 3 10 to 15 60 sec 4a Side Plank 2 Holds 60 sec
Week 6 : WORKOUT 1 Sets Reps Rest SET 1 SET 2 SET 3 NOTES 1a KB/DB RDL s 1b KB/DB Single leg hip thrust (3 sec squeeze) 1c DB/KB Glute bridges (3 sec squeeze) 2a KB/DB Seated Overhead extensions 2b KB/DB Neutral Grip Shoulder press 2c KB/DB Lateral raises 3a DB/KB Goblet squat 3 15 to 25 0 sec (Heels elevated) 3b KB/DB Single arm row 3 10 to 15 60 sec 4a Plank 2 Holds 60 sec Week 6 : WORKOUT 2 Sets Reps Rest SET 1 SET 2 SET 3 NOTES 1a KB/DB Goblet Squats 1.5 reps 1b KB/DB Step ups 1c DB/KB Goblet Reverse lunges (Alternating) 2a 2 KB/DB Pullover 2b KB/DB Bent over row (2 sec squeeze) 2c KB/DB Rear delt raises (Thumbs facing in, 3 sec down) 3a KB/DB Sumo Deadlifts (don t touch 3 15 to 25 0 sec ground) 3b KB/DB Flat DB press 3 10 to 15 60 sec 4a Side Plank 2 Holds 60 sec
FIT IN 56 INTERMEDIATE HOME WORKOUT PLAN 7 & 8 WEEK DAYS PER WEEK WORKOUT SPLIT EQUIPMENT NEEDED LOG BOOK NOTES PROGRESSION REST PERIODS 2 to 4. Can repeat workouts if you want over the week. Full body x2. Added Supersets & Giant sets. Upper & lower supersets for the same muscle groups. DB s or KB s Chair or a bench Mat Step (or anything to elevate your foot on & lie on to lift up your body) Record the weight & number of reps in each set in the log book below. Using supersets where you are alternating between 2 exercises. E.g. Do a set of 1a, then 1b, rest & repeat for 3 sets. Tempo Training to control movements and make muscles work. Tri-sets to add more work in a short amount of time. (Same as supersets but using 3 exercises instead of 2) Giant sets used for more volume and added metabolic stress. Aim to complete more reps in the next workout or use a heavier weight. E.g. 10 to 15 reps. If you did 10 reps the first workout, you will try to beat 10 the next workout and work up to 15. Improve quality of the reps and really focus on feeling the muscle working. The last 2-3 reps of each set should be difficult. No rest between paired exercises. 60 sec rest between sets.
Week 7 : WORKOUT 1 Sets Reps Rest SET 1 SET 2 SET 3 NOTES 1a KB/DB Wide Goblet Squat 3 15 to 25 0 sec (controlled tempo) 1b KB/DB Front foot elevated split squats (controlled tempo) 2a KB/DB Hip Thrusts As many as 50 As little as 3a Press ups 3 10 to 15 0 sec (Step underneath knees) 3b KB/DB Single arm row 3 10 to 15 60 sec 4a KB/DB Lateral raises As many as 50 As little as 5a KB/DB Swings 2 to 3 20 to 30 0 sec 5b KB/DB Side bends 2 to 3 10 to 15 e/s 0 sec 5c KB/DB Close grip DB Floor press 2 to Week 7 : WORKOUT 2 Sets Reps Rest SET 1 SET 2 SET 3 NOTES 1a KB/DB Goblet Squat 3 15 to 25 0 sec (heels elevated) 1b KB/DB Single leg RDL (braced) 2a Bodyweight walking lunges As many as 50 e/l As little as 3a KB/DB Seated Arnold press 3 15 to 20 0 sec 3b KB/DB Pullovers 3 10 to 15 60 sec 4a KB/DB Seated Y raises As many as 50 As little as 5a KB/DB Side lying Hip abductions 2 to 3 20 e/s 0 sec 5b KB/DB Renegade row 2 to 3 10 to 15 e/s 0 sec 5c KB/DB V -ups 2 to 3 10 to 15 60 sec
Week 8 : WORKOUT 1 Sets Reps Rest SET 1 SET 2 SET 3 NOTES 1a KB/DB Wide Goblet Squat 3 15 to 25 0 sec (controlled tempo) 1b KB/DB Front foot elevated split squats (controlled tempo) 2a KB/DB Hip Thrusts As many as 50 As little as 3a Press ups 3 10 to 15 0 sec (Step underneath knees) 3b KB/DB Single arm row 3 10 to 15 60 sec 4a KB/DB Lateral raises As many as 50 As little as 5a KB/DB Swings 2 to 3 20 to 30 0 sec 5b KB/DB Side bends 2 to 3 10 to 15 e/s 0 sec 5c KB/DB Close grip DB Floor press 2 to Week 8 : WORKOUT 2 Sets Reps Rest SET 1 SET 2 SET 3 NOTES 1a KB/DB Goblet Squat 3 15 to 25 0 sec (heels elevated) 1b KB/DB Single leg RDL (braced) 2a Bodyweight walking lunges As many as 50 As little as 3a KB/DB Seated Arnold press 3b KB/DB Pullovers 3 10 to 15 0 sec 4a KB/DB Seated Y raises As many as 50 As little as 5a KB/DB Side lying Hip abductions 2 to 3 20 e/s 0 sec 5b KB/DB Renegade row 2 to 3 10 to 15 e/s 0 sec 5c KB/DB V -ups 2 to 3 10 to 15 60 sec
We hope you have enoyed the 8 week FIT in 56 workouts. These workouts are designed to get progressively harder over the weeks and you should now feel a lot stronger than you did 8 weeks ago! We hope that you can use this 8 weeks as a base to continue on making improvements with your body, mind and overall health. This 8 weeks is only the beginning of your ourney and we encourage you to take all the tools you now have and continue to push yourself going forward. 3 Keys for you with training going forward; - Execution. Making sure you are using the right muscles to do the exercises and limiting any swinging/momentum in every exercise. It's much better to do a light weight properly than use a heavier weight and have poor technique. - Progression You have to be progressing to force your body to adapt. - Consistency Consistently working out. Consistently executing the exercises correctly Consistently progressing We would love to hear some feedback on the training program and anything that you think we could improve. Matt.