The Variety Pack

This program is built for the intermediate gym goer who wants intellectually stimulating workouts and variety. This program combines training with weights, bands, body weight etc

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Walk

Lateral Banded Walk

Hip Thrust (Band)

Band Pull Apart

Shrug (Band)

Chest Fly (Cable)

Cable Low Row

Cable Crunch

500m Row

Kettlebell Clean and Press

Goblet Duck Walk

Kettlebell Gorilla Row

Snatch (Kettlebell)

One Arm Overhead Carry with March

Turkish Get Up

Hanging Knee Raise

Squat to Press (Dumbbell)

Reverse Lunge (Dumbbell)

Hang Power Clean

Lying Tricep Extension (Barbell)

Jammer Press

Barbell Row

Step-Up (Weighted)

Upright Row (Dumbbell)

Military Press (Barbell)

Meadow Row

Platz Squat

Thruster (Barbell)

Wrist Curls

Face Pull

Seated Wide-Grip Row (Cable)

Russian Twist (Dumbbell)

Kettlebell Clean

Suitcase Carry March

Kettlebell Swing

Upright Row (Cable)

Scapular Pull-Up

Scapular Push Up

Hanging Leg Raise

Bulgarian Split Squat (Barbell)

Squat (Low Bar)

Clean Deadlift

Clean and Press

High Pull

Seal Row

Spider Curl

Lateral Box Jump

I, Y, T (IYT) Raise

Ring Row

Ring Push Up

Clean Pull

Reverse Lunge (Barbell)

Reverse Wrist Curl (Barbell)

Good Morning

Lateral Lunge (Weighted)

Lying Rear Lateral Raise

Hanging Oblique Knee Raise

Upright Row (Barbell)

Hang Clean

Squat (Barbell)

Front Squat (Paused)

Tricep Extension (Barbell)

Pallof Press

Bulgarian Split Squat (Dumbbell)

Single Leg Hip Thrust

Bench Press (Dumbbell)

Shrug (Dumbbell)

Side Bend (Dumbbell)

Glute Bridge (Dumbbell)

Powell Raise

Tricep Kickback

Fly Press (Dumbbell)

Sumo Squat

Standing Behind Neck Shoulder Press (Barbell)

Legs Up Bench Press (Barbell)

Jump Squat

Pike Push Up

Pull-Up (Band)

Lateral Shuffle

Lateral Bear Crawl

Dead Hang

Roman Chair Sit Up

Kettlebell Press

Goblet March

Around The World

Push Up (Knees)

Single Leg Deadlift

Straight Leg Calf Raise

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Lying Reverse Fly

Band Face Pull

Skater Hop

Lunge (Kettlebell)

Single Arm Kettlebell Swing

Bicep Curl (Dumbbell)

Leg Pull-In

Sissy Squat (Weighted)

Zercher Front-Foot Elevated Split Squat

Y Raise (Dumbbell)

Tempo Bench Press

Seated Cable Crunch

Reverse Lunge (Bodyweight)

Plank with Shoulder Taps

Trap Bar Deadlift

Hip Thrust (Barbell)

Incline Bench Press (Barbell)

Bent Over Row (Barbell, Paused)

Single Leg Romanian Deadlift

Ab Wheel

Standing Calf Raise

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