j
www.mcfuturefitness.com
FITIN56–INTERMEDIATEHOMEWORKOUTPLAN
WEEK 1&2
DAYSPERWEEK 2to4.Canrepeatworkoutsifyouwantovertheweek.
WORKOUTSPLIT Fullbodyx2.Upperlowerpairing.
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 2KB/DBGobletsquats(3secdown,pause,up)
3 15to20 0sec
1b Pressups(3secdown,stepunderknees)
3 10to15 60sec
2a KB/DBSplitSquats(Frontfootelevated)
3 10to15 0sec
2b KB/DBOnearmrow(2secsqueeze)
3 10to15 60sec
3a B-StanceHipThrust 3 15to20 0sec
3b KB/DBLateralraises(4secdown)
3 15to20 60sec
4a Toestosky 3 10to15 0sec
4b ReverseCrunches 3 10to15 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/DBPullover 3 10to15 60sec
3a DB/KBRDL’s 3 10to15 0sec
3b ChairDips 3 15to20 60sec
4a KB/DBsidebends 3 10e/s 0sec
4b Deadbugs 3 10e/s 60sec
j
www.mcfuturefitness.com
Week2:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES
1a 2KB/DBGobletsquats(3secdown,pause,up)
3 15to20 0sec
1b Pressups(3secdown,stepunderknees)
3 10to15 60sec
2a KB/DBSplitSquats(Frontfootelevated)
3 10to15 0sec
2b KB/DBOnearmrow(2secsqueeze)
3 10to15 60sec
3a B-StanceHipThrust 3 15to20 0sec
3b KB/DBLateralraises(4secdown)
3 15to20 60sec
4a Toestosky 3 10to15 0sec
4b ReverseCrunches 3 10to15 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/DBPullover 3 10to15 60sec
3a DB/KBRDL’s 3 10to15 0sec
3b ChairDips 3 15to20 60sec
4a KB/DBsidebends 3 10e/s 0sec
4b Deadbugs 3 10e/s 60sec
j
www.mcfuturefitness.com
FITIN56–INTERMEDIATEHOMEWORKOUTPLAN
WEEK 3&4
DAYSPERWEEK 2to4.Canrepeatworkoutsifyouwantovertheweek.
WORKOUTSPLIT Fullbodyx2.AddedSupersets.Upper&lowersupersetsforthesamemusclegroups.
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/DBFloorPress
(3secdown,pause)3 15to20 60sec
2a SingleLegBracedRDL 3 10to15 0sec
2b B-StanceDB/KBHipthrusts 3 15to20 60sec
3a KB/DBSkullcrushers 3 10to15 0sec
3b 2KB/DBPullovers 3 10to15 60sec
4a KB/DBSplitSquats(slowpulses)
2to3 10to15e/s 0sec
4b KB/DBPlankPullacross 2to3 10to15e/s 0sec
4c KB/DBLateralraises(4secdown)
2to3 10to15 60sec
Week3:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBSumoDBDeadlifts5/3/1
(5secondsdown,3secpause)3 10 0sec
1b Chair/BenchDips
(3secdown)3 10to15 60sec
2a KB/DBStepups 3 10to15 0sec
2b KB/DBBracedBulgarianSplitSquats 3 10to15 60sec
3a DB/KBuprightrows 3 15to20 0sec
3b DB/KBReardeltraises 3 15to20 60sec
4a KB/DBHipThrusts(3secsqueeze)
2to3 15to20 0sec
4b Shouldertaps 2to3 10to15e/s 0sec
4c KB/DBSeatedcurls(3secdown)
2to3 15to20 60sec
j
www.mcfuturefitness.com
Week4:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBGobletSquat5/3/1
(5secondsdown,3secpause)3 10 0sec
1b KB/DBFloorPress
(3secdown,pause)3 15to20 60sec
2a SingleLegBracedRDL 3 10to15 0sec
2b B-StanceDB/KBHipthrusts 3 15to20 60sec
3a KB/DBSkullcrushers 3 10to15 0sec
3b 2KB/DBPullovers 3 10to15 60sec
4a KB/DBSplitSquats(slowpulses)
2to3 10to15e/s 0sec
4b KB/DBPlankPullacross 2to3 10to15e/s 0sec
4c KB/DBLateralraises(4secdown)
2to3 10to15 60sec
Week4:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBSumoDBDeadlifts5/3/1
(5secondsdown,3secpause)3 10 0sec
1b Chair/BenchDips
(3secdown)3 10to15 60sec
2a KB/DBStepups 3 10to15 0sec
2b KB/DBBracedBulgarianSplitSquats 3 10to15 60sec
3a DB/KBuprightrows 3 15to20 0sec
3b DB/KBReardeltraises 3 15to20 60sec
4a KB/DBHipThrusts(3secsqueeze)
2to3 15to20 0sec
4b Shouldertaps 2to3 10to15e/s 0sec
4c KB/DBSeatedcurls(3secdown)
2to3 15to20 60sec
j
www.mcfuturefitness.com
FITIN56–INTERMEDIATEHOMEWORKOUTPLAN
WEEK 5&6
DAYSPERWEEK 2to4.Canrepeatworkoutsifyouwantovertheweek.
WORKOUTSPLIT Fullbody8/8/16Method.Upper&lowertri-setsforthesamemusclegroups.
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 8 0sec
1b KB/DBSingleleghipthrust
(3secsqueeze)3 8 0sec
1c DB/KBGlutebridges(3secsqueeze)
3 16 60-90sec
2a KB/DBSeatedOverheadextensions(3secdown)
3 8 0sec
2b KB/DBNeutralGripShoulderpress(3secdown)
3 8 0sec
2c KB/DBLateralraises(4secdown)
3 16 60-90sec
3a DB/KBGobletsquat(Heelselevated)
3 15to25 0sec
3b KB/DBSinglearmrow 3 10to15 60sec
4a Plank 2 Holds 60sec
Week5:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBGobletSquats1.5reps3 8 0sec
1b KB/DBStepups 3 8 0sec
1c DB/KBGobletReverselunges(Alternating)
3 16 60-90sec
2a 2KB/DBPullover(4secdown)
3 8 0sec
2b KB/DBBentoverrow(2secsqueeze)
3 8 0sec
2c KB/DBReardeltraises(Thumbsfacingin,3secdown)
3 16 60-90sec
3a KB/DBSumoDeadlifts(don’ttouchground)
3 15to25 0sec
3b KB/DBFlatDBpress 3 10to15 60sec
4a SidePlank 2 Holds 60sec
j
www.mcfuturefitness.com
Week6:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBRDL’s
(4secdown)3 8 0sec
1b KB/DBSingleleghipthrust
(3secsqueeze)3 8 0sec
1c DB/KBGlutebridges(3secsqueeze)
3 16 60-90sec
2a KB/DBSeatedOverheadextensions(3secdown)
3 8 0sec
2b KB/DBNeutralGripShoulderpress(3secdown)
3 8 0sec
2c KB/DBLateralraises(4secdown)
3 16 60-90sec
3a DB/KBGobletsquat(Heelselevated)
3 15to25 0sec
3b KB/DBSinglearmrow 3 10to15 60sec
4a Plank 2 Holds 60sec
Week6:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBGobletSquats1.5reps3 8 0sec
1b KB/DBStepups 3 8 0sec
1c DB/KBGobletReverselunges(Alternating)
3 16 60-90sec
2a 2KB/DBPullover(4secdown)
3 8 0sec
2b KB/DBBentoverrow(2secsqueeze)
3 8 0sec
2c KB/DBReardeltraises(Thumbsfacingin,3secdown)
3 16 60-90sec
3a KB/DBSumoDeadlifts(don’ttouchground)
3 15to25 0sec
3b KB/DBFlatDBpress 3 10to15 60sec
4a SidePlank 2 Holds 60sec
j
www.mcfuturefitness.com
FITIN56–INTERMEDIATEHOMEWORKOUTPLAN
WEEK 7&8
DAYSPERWEEK 2to4.Canrepeatworkoutsifyouwantovertheweek.
WORKOUTSPLIT Fullbodyx2.AddedSupersets&Giantsets.Upper&lowersupersetsforthesamemusclegroups.
EQUIPMENTNEEDED
DB’sorKB’sChairorabenchMatStep(oranythingtoelevateyourfooton&lieontoliftupyourbody)
LOGBOOK Recordtheweight&numberofrepsineachsetinthelogbookbelow.
NOTES Usingsupersetswhereyouarealternatingbetween2exercises.E.g.Doasetof1a,then1b,rest&repeatfor3sets.TempoTrainingtocontrolmovementsandmakemuscleswork.Tri-setstoaddmoreworkinashortamountoftime.(Sameassupersetsbutusing3exercisesinsteadof2)Giantsetsusedformorevolumeandaddedmetabolicstress.
PROGRESSION Aimtocompletemorerepsinthenextworkoutoruseaheavierweight.E.g.10to15reps.Ifyoudid10repsthefirstworkout,youwilltrytobeat10thenextworkoutandworkupto15.Improvequalityoftherepsandreallyfocusonfeelingthemuscleworking.Thelast2-3repsofeachsetshouldbedifficult.
RESTPERIODS Norestbetweenpairedexercises.60secrestbetweensets.
j
www.mcfuturefitness.com
Week7:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBWideGobletSquat
(controlledtempo)3 15to25 0sec
1b KB/DBFrontfootelevatedsplit
squats(controlledtempo)3 15to20 60sec
2a KB/DBHipThrusts Asmanyasneeded
50 Aslittleaspossible
3a Pressups(Stepunderneathknees)
3 10to15 0sec
3b KB/DBSinglearmrow 3 10to15 60sec
4a KB/DBLateralraises Asmanyasneeded
50 Aslittleaspossible
5a KB/DBSwings 2to3 20to30 0sec
5b KB/DBSidebends 2to3 10to15e/s 0sec
5c KB/DBClosegripDBFloorpress2to3 15to20 60sec
Week7:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBGobletSquat
(heelselevated)3 15to25 0sec
1b KB/DBSinglelegRDL
(braced)3 15to20 60sec
2a Bodyweightwalkinglunges Asmanyasneeded
50e/l Aslittleaspossible
3a KB/DBSeatedArnoldpress 3 15to20 0sec
3b KB/DBPullovers 3 10to15 60sec
4a KB/DBSeatedYraises Asmanyasneeded
50 Aslittleaspossible
5a KB/DBSidelyingHipabductions 2to3 20e/s 0sec
5b KB/DBRenegaderow 2to3 10to15e/s 0sec
5c KB/DBV-ups 2to3 10to15 60sec
j
www.mcfuturefitness.com
Week8:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBWideGobletSquat
(controlledtempo)3 15to25 0sec
1b KB/DBFrontfootelevatedsplit
squats(controlledtempo)3 15to20 60sec
2a KB/DBHipThrusts Asmanyasneeded
50 Aslittleaspossible
3a Pressups(Stepunderneathknees)
3 10to15 0sec
3b KB/DBSinglearmrow 3 10to15 60sec
4a KB/DBLateralraises Asmanyasneeded
50 Aslittleaspossible
5a KB/DBSwings 2to3 20to30 0sec
5b KB/DBSidebends 2to3 10to15e/s 0sec
5c KB/DBClosegripDBFloorpress2to3 15to20 60sec
Week8:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBGobletSquat
(heelselevated)3 15to25 0sec
1b KB/DBSinglelegRDL
(braced)3 15to20 60sec
2a Bodyweightwalkinglunges Asmanyasneeded
50 Aslittleaspossible
3a KB/DBSeatedArnoldpress 3 15to20 60sec
3b KB/DBPullovers 3 10to15 0sec
4a KB/DBSeatedYraises Asmanyasneeded
50 Aslittleaspossible
5a KB/DBSidelyingHipabductions 2to3 20e/s 0sec
5b KB/DBRenegaderow 2to3 10to15e/s 0sec
5c KB/DBV-ups 2to3 10to15 60sec
j
www.mcfuturefitness.com
Wehopeyouhaveenjoyedthe8weekFITin56workouts.
Theseworkoutsaredesignedtogetprogressivelyharderovertheweeksandyoushouldnowfeelalotstrongerthanyoudid8weeksago!Wehopethatyoucanusethis8weeksasabasetocontinueonmakingimprovementswithyourbody,mindandoverallhealth.This8weeksisonlythebeginningofyourjourneyandweencourageyoutotakeallthetoolsyounowhaveandcontinuetopushyourselfgoingforward.
3Keysforyouwithtraininggoingforward;-Execution.Makingsureyouareusingtherightmusclestodotheexercisesandlimitinganyswinging/momentumineveryexercise.It'smuchbettertodoalightweightproperlythanuseaheavierweightandhavepoortechnique.-ProgressionYouhavetobeprogressingtoforceyourbodytoadapt. -Consistency Consistentlyworkingout. Consistentlyexecutingtheexercisescorrectly Consistentlyprogressing
Wewouldlovetohearsomefeedbackonthetrainingprogramandanythingthatyouthinkwecouldimprove.
Matt.
