IFBB PRO GYM - Officialy Licensed Online Trainer
Sample Workout
The Workout
| Day | Muscle Groups Trained |
|---|---|
| 1 | Upper Body, Core |
| 2 | Lower Body |
| 3 | Cardio, Core |
| 4 | Full Body, Core |
| 5 | Upper Body, Core |
| 6 | Lower Body |
| 7 | Cardio, Core |
When you register, you provide us with information that we use to configure your unique training program. Based on your responses, we build a 90-session training program, specifying which exercises you do, in what order, on which days and at what intensity.
As you see in the sample workout plan below, we tell you how many sets and reps to do for each exercise.
Days 1 & 5: Upper Body, Core
1. Dumbell Bench Press
| Sets | Reps |
|---|---|
| 3 |
Set 1 - 8 reps Set 2 - 15 reps Set 3 - 30 reps |
4. Supinating Curl ? Standing
| Sets | Reps |
|---|---|
| 3 |
Set 1 - 8 reps Set 2 - 15 reps Set 3 - 30 reps |
2. Bent-over Row ? Dumbells
| Sets | Reps |
|---|---|
| 3 |
Set 1 - 8 reps Set 2 - 15 reps Set 3 - 30 reps |
5. Cross-Arn Sit Up
| Sets | Reps |
|---|---|
| 3 |
Set 1 - 60 reps Set 2 - 30 reps Set 3 - 20 reps |
3. Pushup ? Feet Elevated
| Sets | Reps |
|---|---|
| 3 | As many reps as you can |
6. Prone-lying Reverse Hip Extension
| Sets | Reps |
|---|---|
| 2 |
Set 1 - 20 reps Set 2 - 20 reps |
Days 2 & 6: Lower Body
1. Squat Thruster
| Sets | Reps |
|---|---|
| 4 |
Set 1 - 8 reps Set 2 - 15 reps Set 3 - 30 reps Set 4 - 30 reps |
3. Walking Lunge Thrust
| Sets | Reps |
|---|---|
| 3 |
Set 1 - 10 reps Set 2 - 10 reps Set 3 - 10 reps |
2. Lunge Touchdown - Alternating
| Sets | Reps |
|---|---|
| 3 |
Set 1 - 8 reps Set 2 - 15 reps Set 3 - 30 reps |
4. Bent-legged Deadlifts
| Sets | Reps |
|---|---|
| 3 |
Set 1 - 8 reps Set 2 - 8 reps Set 3 - 15 reps Set 4 - 15 reps |
Days 3 & 7: Cardio, Core
1. Overhead Squat
| Sets | Reps |
|---|---|
| 3 |
Set 1 - 15 reps Set 2 - 15 reps Set 3 - 15 reps |
2. Run
| Sets | Reps |
|---|---|
| n/a | 15 minutes |
Day 4: Full Body, Core
1. Squat Thruster
| Sets | Reps |
|---|---|
| 4 |
Set 1 - 8 reps Set 2 - 15 reps Set 3 - 30 reps Set 4 - 30 reps |
5. Supinating Curl ? Standing
| Sets | Reps |
|---|---|
| 3 |
Set 1 - 8 reps Set 2 - 15 reps Set 3 - 30 reps |
2. Bent-over Row ? Dumbells
| Sets | Reps |
|---|---|
| 3 |
Set 1 - 8 reps Set 2 - 15 reps Set 3 - 30 reps |
6. Dumbell Sit-Up
| Sets | Reps |
|---|---|
| 3 |
Set 1 - 20 reps Set 2 - 20 reps Set 3 - 20 reps |
3. Pushup ? Feet Elevated
| Sets | Reps |
|---|---|
| 3 | As many reps as you can |
7. Prone-lying Reverse Hip Extension
| Sets | Reps |
|---|---|
| 2 |
Set 1 - 20 reps Set 2 - 20 reps |
4. Walking Lunge Thrust
| Sets | Reps |
|---|---|
| 3 |
Set 1 - 10 reps Set 2 - 10 reps Set 3 - 10 reps |
