Days / Week
5
Mon–Fri
Heavy Days
2
Muscle building
Conditioning
2
Peloton + Calisth
01
MONDAY — Heavy Lower
Quads, Hamstrings, Glutes • 6–8 reps
HeavyCalisthenics
▼
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Warm-up | ||
Bodyweight squats + leg swings | 2 × 10 | 60s |
| Main Lifts | ||
Rack Squats Heavy. Full ROM, controlled. | 4 × 6–8 | 2–3m |
DB RDLs Hamstring & glute dominant. | 4 × 6–8 | 2–3m |
DB Bulgarian Split Squats | 3 × 8 | 90s |
| Accessories | ||
DB Leg Curls | 3 × 10–12 | 60s |
| Finisher | ||
Jump Squats | 3 × 8–15 | 45s |
02
TUESDAY — Conditioning Day
Peloton Strength + Calisthenics
PelotonCalisthenics
▼
03
WEDNESDAY — Heavy Upper
Chest, Back, Shoulders • 6–8 reps
HeavyCalisthenics
▼
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Main Lifts | ||
DB Bench Press | 4 × 6–8 | 2–3m |
DB Rows | 4 × 6–8 | 2–3m |
Overhead DB Press | 3 × 8 | 90s |
| Accessories | ||
Incline DB Press | 3 × 8–10 | 75s |
Rear Delt Raises | 3 × 12 | 60s |
04
THURSDAY — Conditioning Day
Peloton Strength + Calisthenics
PelotonCalisthenics
▼
05
FRIDAY — Hypertrophy Day
Moderate Weight • 8–12 reps
HypertrophyCalisthenics
▼
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Full Body Hypertrophy | ||
Incline DB Press | 3 × 8–10 | 75s |
DB Rows | 3 × 8–10 | 75s |
DB Squats | 3 × 10–12 | 75s |
| Accessories | ||
Lateral Raises | 3 × 12–15 | 60s |
DB Leg Curls | 3 × 12–15 | 60s |
DB Bicep Curls | 2 × 10–12 | 60s |
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