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Fitness Plan - Introduction
Fitness Plan - Introduction
Fitness Plan - Introduction
Fitness Plan - Beginner
Fitness Plan - Beginner
Fitness Plan - Beginner
Fitness Plan - Intermediate
Fitness Plan - Intermediate
Fitness Plan - Intermediate
Fitness Plan - Advanced
Fitness Plan - Advanced
Fitness Plan - Advanced
Fitness Plan - Resources
Fitness Plan - Resources
Fitness Plan - Resources

Plan Your Workout

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Workout Introduction

Remember, for those who have been working out consistently and are looking to increase the intensity — and results — the advanced plan should be your choice. Everyone is different, so remember to use these workouts as guides and don't be afraid to modify the workout or switch to a different level to fit your needs. It's time to get started!

Workout Schedule

If you incorporate all the exercises I recommend, you will come up with a well-rounded advanced weekly workout plan like this:

Monday - Strength Training
Tuesday - Peak 8
Wednesday - Functional Training
Thursday - Rest
Friday - Strength Training
Saturday - Peak 8
Sunday - Rest

Exercise Logs

When you use and follow the exercise videos in this plan along with these exercise logs, you will be taking advantage of some of the most effective and efficient strategies. By printing the exercise logs and filling them out as you work out, you will become much more focused and time efficient with your fitness goals and plan of action.

Monday — Strength Training Day 1 — Repeat Sequence Three Times (30 Minutes)

Barbell Press on Bench
Barbell Press on Bench
Unassisted
Unassisted One Armed Curls
Reverse Curl with Weight Between Feet
Reverse Curl with Weight Between Feet
Hang Cleans
Hang Cleans
Decline Press with Dumbbells
Decline Press with Dumbbells
Seated Unassisted Double Curl with Dumbbells
Seated Unassisted Double Curl with Dumbbells
Hamstring One Leg Raises with Kettlebell
Hamstring One Leg Raises with Kettlebell

Tuesday — Peak 8

Elliptical / Outdoors on Beach Running
Elliptical / Outdoors on Beach Running

Wednesday — Functional Training — Repeat Sequence Three Times (30 Minutes)

The Founder
The Founder
Foundation Squat
Foundation Squat
Good Morning
Good Morning
Windmill
Windmill
Woodpecker
Woodpecker
Back Extension
Back Extension
Foundation Plank
Foundation Plank
Foundation Plank
Adductor-Assisted Back Extension
Child's Pose / Kneeling Founder
Child's Pose / Kneeling Founder
Lunge Stretch
Lunge Stretch

Thursday — Rest

Friday — Strength Training Day 2 — Repeat Sequence Three Times (30 Minutes)

1 armed dumbbell row on bench
One Armed Dumbbell Row on Bench
Traditional Barbell Squat
Traditional Barbell Squat
Standing Barbell Press
Standing Barbell Press
Crunch and rotation with dumbbells
Crunch and Rotation with Dumbbells
Pull-ups

Pull-ups
Dumbbell Triceps Extension
Dumbbell Triceps Extension
Sissy Squats
Sissy Squats
Kneeling 1 armed dumbbell raise
Kneeling One Armed Dumbbell Raise
Weighted V-Ups
Weighted V-Ups

Saturday — Peak 8

Elliptical / Outdoors on Beach Running
Elliptical / Outdoors on Beach Running

Sunday — Rest