For all workouts, please choose a weight that is heavy enough where you start to struggle at about 70-80 percent of your completed reps and where you have a hard time completing the final rep of each set.
Try this workout for four to six weeks by changing up the rest period, number of reps, number of sets, or add in drop sets or rest-pause for the final set of each exercise, every week.
Complete the following 5+1 sessions within a 7 day period in conjunction with desired cardio or HIIT (High-Intensity Interval Training) sessions. Try not to include cardio sessions on leg-focused days. Weight training should always be completed prior to a cardio session, but they are best done at separate times of the day.
DAY 1: LEGS WITH QUAD FOCUS
Leg Extensions: 5 sets of 21 reps (7 each ½ up / ½ down/full), 10 sec rest
Superset Leg Extensions: 5 sets of 10 reps, 60-sec rest
Box Squats: 5 sets of 8 reps, 40-sec rest
Smith Machine Front Squat: 4 sets of 10 reps, 40-sec rest
Leg Press: 3 Sets of 15 reps, 40-sec rest
Body Weight Walking Lunge: 3 sets of 20 reps, 10-sec rest
Superset Body Weight Walking ½ Lunge: 3 Sets of 20 reps, 60-sec rest
Lying Leg Curls: 4 Sets of 12 reps, 10-sec rest
Lunge to Step Up: 4 Sets of 8 reps on each side, 60-sec rest
Leg Extensions: 4 Sets of 15 reps, 40-sec rest
DAY 2: SHOULDER AND ABS
Rope Face Pull: 5 Sets of 10 reps, 40-sec rest
Cable Reverse Fly: 3 Sets of 12 reps, 40-sec rest
Dumbbell Lateral Raises: 3 Sets of 100 reps (up-weight every 10 reps, descend in the middle), 120-sec rest
Dumbbell Shoulder Press: 4 Sets of 12 reps, 40-sec rest
Front Raise on Incline (pinkies up): 4 Sets of 10 reps, 40-sec rest
Decline Bench Windshield Wipers: 3 Sets of 10 reps, 15-sec rest
Twisting Sit up on a Decline Bench: 3 Sets of 12 reps, 15-sec rest
Cable Oblique Twist: 3 Sets of 12 reps, 15-sec rest
Standing Weighted Single Leg Oblique Crunch: 3 Sets of 10 reps, 40-sec rest
DAY 3: CHEST AND ARMS
Barbell Bench Press: 5 Sets of 5 reps, 50-sec rest
Barbell Incline Bench Press: 5 Sets of 6 reps, 50-sec rest
Leverage Decline Chest Press: 4 Sets of 10 reps, 50-sec rest
Standing Straight Up Cable Fly: 3 Sets of 10 reps, 50-sec rest
Cable Fly High, Level, Low: 3 Sets of 21 reps (7 each), 50-sec rest
Cable Incline Fly: 3 Sets of 8 reps, 50-sec rest
Cable Standing Press: 3 Sets of 15 reps, 50-sec rest
Barbell Curl: 4 Sets of 10 reps, 10-sec rest
Superset Standing Bent-Over One-Arm Dumbbell Triceps Extension: 4 Sets of 10, 60-sec rest
Hammer Curl with Rope: 4 Sets of 12 reps, 10-sec rest
Superset Triceps Pushdown with Rope: 4 sets of 12, 60-sec rest
DAY 4: LEGS WITH HAMSTRING AND GLUTE FOCUS
Seated One Leg Curl: 5 Sets of 8 reps, 10-sec rest
Superset Seated Leg Curl: 5 Sets of 10 reps, 60-sec rest
Reverse Hack Squat: 4 Sets of 8 reps, 60-sec rest
Dumbbell Stiff-Legged Deadlift: 5 Sets of 6 reps, 10-sec rest
Superset Goblet Squat: 5 Sets of 8 reps, 60-sec rest
Plie Squat: 4 Sets of 12 reps, 10-sec rest
Standing Leg Curl: 4 Sets of 8 reps, 60-sec rest
Barbell Glute Bridge: 3 Sets of 12 reps, 10-sec rest
Superset Dumbbell #Hamstring Curl: 3 Sets of 15 reps, 60-sec rest
Stair Climb Calves: 3 Sets of 50 reps, 10-sec rest
Superset –Sumo Squat Jumps : 3 Sets of 12 reps, 60-sec rest
DAY 5: BACK AND ABS
Pull-Ups: 5 Sets of 5 reps, 45-sec rest
Dumbbell Lying Pull Over: 4 Sets of 15 reps, 30-sec rest
Barbell Reverse Grip Bent Over: Row- 5 Sets of 10 reps, 45-sec rest
One Arm #Dumbbell Row: 5 Sets of 10 reps, 30-sec rest
Seated Cable #Crossover Lat Pull Down - 4 Sets of 12 reps, 30-sec rest
Elevated Cable Rows: 5 Sets of 15 reps, 10-sec rest
Superset Hanging Leg Raises: 5 Sets of 8 reps, 60-sec rest
Straight Arm Push Down: 4 Sets of 15 reps, 10-sec rest
Superset Rope Crunch: 4 Sets of 12 reps, 60-sec rest
Seated Behind the Neck Pull-down - 4 Sets of 12 reps, 45-sec rest
DAY 6: OPTIONAL FIELD DAY
Do all exercises with a 60 sec Fast Run (treadmill or field) in between after rest
Prowler Plate Push: 3 x 25 yards 30-sec rest
Wall Balls: 25 reps, 30-sec rest
Ladder Skips Side to Side: 2 x down and back, 30-sec rest
Pull-ups: 12 reps, 60-sec rest
Farmer Walk: 2 x 40 steps, 60-sec rest
Barbell #Walking Lunge: 40 reps, 60-sec rest
Toes to Bar: 20 reps, 60-sec rest
Push-up: 30 reps, 60 rest
Double Unders: 50 reps, 60-sec rest
Row: 500 meters
ABOUT THE AUTHOR
Kristin Berard