Program Description
This program is to be use alongside another strength training workout. This workout is broken down into 3 phases, foundation phase, development phase, and then performance phase. This program is AI generated using Microsoft copilot for me it is hard to program and have proper balance long on my own and I like having something that has a more long term focus
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalAthletics, Bodyweight Fitness
- EquipmentAt Home
- Program Length12 weeks
- Time Per Workout10 minutes
- CreatedFeb 18, 2024 08:57
- Last EditedSep 07, 2024 09:49
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
1 mins
2
Plank
4
1 mins
3
Back Extension
4
1 mins
4
Rest
4
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
1 mins
2
Plank
4
1 mins
3
Back Extension
4
1 mins
4
Rest
4
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
1 mins
2
Plank
4
1 mins
3
Back Extension
4
1 mins
4
Rest
4
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
1 mins
2
Plank
4
1 mins
3
Back Extension
4
1 mins
4
Rest
4
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
4
1 mins
2
Plank
4
1 mins
3
Reverse Hyperextension
4
1 mins
4
Rest
4
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
4
1 mins
2
Plank
4
1 mins
3
Reverse Hyperextension
4
1 mins
4
Rest
4
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
4
1 mins
2
Plank
4
1 mins
3
Reverse Hyperextension
4
1 mins
4
Rest
4
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Turkish Get Up
4
1 mins
2
Plank
4
1 mins
3
Reverse Hyperextension
4
1 mins
4
Rest
4
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
1 mins
2
Plank
4
1 mins
3
Superman
4
1 mins
4
Rest
4
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
1 mins
2
Plank
4
1 mins
3
Superman
4
1 mins
4
Rest
4
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
1 mins
2
Plank
4
1 mins
3
Superman
4
1 mins
4
Rest
4
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
4
1 mins
2
Plank
4
1 mins
3
Superman
4
1 mins
4
Rest
4
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flutter Kicks
4
1 mins
2
Side Plank
4
1 mins
3
Side Plank
4
1 mins
4
Rest
4
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flutter Kicks
4
1 mins
2
Side Plank
4
1 mins
3
Side Plank
4
1 mins
4
Rest
4
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flutter Kicks
4
1 mins
2
Side Plank
4
1 mins
3
Side Plank
4
1 mins
4
Rest
4
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Flutter Kicks
4
1 mins
2
Side Plank
4
1 mins
3
Side Plank
4
1 mins
4
Rest
4
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
1 mins
2
Side Plank
4
1 mins
3
Side Plank
4
1 mins
4
Rest
4
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
1 mins
2
Side Plank
4
1 mins
3
Side Plank
4
1 mins
4
Rest
4
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
1 mins
2
Side Plank
4
1 mins
3
Side Plank
4
1 mins
4
Rest
4
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
1 mins
2
Side Plank
4
1 mins
3
Side Plank
4
1 mins
4
Rest
4
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
1 mins
2
Side Plank
4
1 mins
3
Side Plank
4
1 mins
4
Rest
4
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
1 mins
2
Side Plank
4
1 mins
3
Side Plank
4
1 mins
4
Rest
4
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
1 mins
2
Side Plank
4
1 mins
3
Side Plank
4
1 mins
4
Rest
4
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skater Hop
4
1 mins
2
Side Plank
4
1 mins
3
Side Plank
4
1 mins
4
Rest
4
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Lunges
4
1 mins
2
Good Morning
4
1 mins
3
Glute Bridge (Bodyweight)
4
1 mins
4
Rest
4
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Lunges
4
1 mins
2
Good Morning
4
1 mins
3
Glute Bridge (Bodyweight)
4
1 mins
4
Rest
4
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Lunges
4
1 mins
2
Good Morning
4
1 mins
3
Glute Bridge (Bodyweight)
4
1 mins
4
Rest
4
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Lunges
4
1 mins
2
Good Morning
4
1 mins
3
Glute Bridge (Bodyweight)
4
1 mins
4
Rest
4
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
4
1 mins
2
Bulgarian Split Squat (Bodyweight)
4
1 mins
3
Glute Bridge (Bodyweight)
4
1 mins
4
Glute Bridge (Bodyweight)
4
1 reps
5
Rest
4
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
4
1 mins
2
Bulgarian Split Squat (Bodyweight)
4
1 mins
3
Glute Bridge (Bodyweight)
4
1 mins
4
Glute Bridge (Bodyweight)
4
1 reps
5
Rest
4
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
4
1 mins
2
Bulgarian Split Squat (Bodyweight)
4
1 mins
3
Glute Bridge (Bodyweight)
4
1 mins
4
Glute Bridge (Bodyweight)
4
1 reps
5
Rest
4
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jumping Jack
4
1 mins
2
Bulgarian Split Squat (Bodyweight)
4
1 mins
3
Glute Bridge (Bodyweight)
4
1 mins
4
Glute Bridge (Bodyweight)
4
1 reps
5
Rest
4
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
4
1 mins
2
Bicep Curl (Machine)
4
1 mins
3
Glute Bridge (Bodyweight)
4
1 mins
4
Glute Bridge (Bodyweight)
4
1 mins
5
Rest
4
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
4
1 mins
2
Bicep Curl (Machine)
4
1 mins
3
Glute Bridge (Bodyweight)
4
1 mins
4
Glute Bridge (Bodyweight)
4
1 mins
5
Rest
4
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
4
1 mins
2
Bicep Curl (Machine)
4
1 mins
3
Glute Bridge (Bodyweight)
4
1 mins
4
Glute Bridge (Bodyweight)
4
1 mins
5
Rest
4
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
4
1 mins
2
Bicep Curl (Machine)
4
1 mins
3
Glute Bridge (Bodyweight)
4
1 mins
4
Glute Bridge (Bodyweight)
4
1 mins
5
Rest
4
1 mins
Week 1
1 / 12 Weeks
Day 2
1
Flutter Kicks4 Sets
1 mins
2
Side Plank4 Sets
1 mins
3
Side Plank4 Sets
1 mins
4
Rest4 Sets
1 mins
Day 3
1
Jumping Lunges4 Sets
1 mins
2
Good Morning4 Sets
1 mins
3
Glute Bridge (Bodyweight)4 Sets
1 mins
4
Rest4 Sets
1 mins
Day 1
1
Jump Squat4 Sets
1 mins
2
Plank4 Sets
1 mins
3
Back Extension4 Sets
1 mins
4
Rest4 Sets
1 mins