5 Week Commercial Gym Program
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Day 1
A1) Incline Dumbbell Bench Press 12-15/arm Rest 30s
A2) Gravitron Pull Up 8-10 Rest 30s x 3
B1) Seated Single Leg Knee Extension12-15/leg Rest 30s
B2) Seated Hamstring Curl 12-15/leg Rest 30s x 3
C1) Lying Tricep Extension 8-10 Rest 30s
C2) Seated Row Machine 8-10 Rest 30s x 3
D1) Seated Hip Adduction 8-10 Rest 30s
D2) Seated Hip Abduction 8-10 Rest 30s x 3
E) 8 Sets
30s Bike
30s Rest
Same pace per Moderate effort
Day 2
A1) 10 Minutes Moderate Bike
Rest/Walk 5 Minutes
Over the next four weeks maintain a similar pace
A2) 10 Minutes Moderate Row
Rest/Walk 5 Minutes
A3) 10 Minutes Easy Stair Master
B) Accumulate 3 Minutes in a Low plank
C) Side Bridge
15s Left/ 15s Right Rest 30s x 3
Day 3
A) Reverse Lunges 16-20 Alternating Legs Rest 30s
A2) Single Leg Romanian Deadlift with DB 8/leg Rest 30s x 3
B1) Seated Curl To Press 12-15 Rest 30s
B2) Seated Lat Pull Down 12-15 Rest 30s
B3) Back Extension 12-15 Rest 30s x 3
C1) DB Bench Press 12-15 Rest 30s
C2) DB Shoulder External Rotation x12-15/arm Rest 30s x 3
D) Weighted Hip Thrust 15-20 Rest 60s x 3
E) Easy Spin bike 10-20 minutes
Day 4
A) 5 Rounds of Quality Work
4 Minute Bike/Elliptical
40m Farmers Carry w/ DBs
Rest/walk 10 Minutes
B) 5 Rounds of Quality Work
4 Minute Bike/Row
30s Front Leaning Rest
Day 5
A1) Trap Bar Deadlift 3-5 Toughish perfect Rest 90s
A2) Gravitron Pull Up 3-5 tough Rest 90s x 5
B1) Seated Knee Extension 6-8 tough Rest 60s
B2) Seated Hamstring Curl 6-8 tough Rest 60s x 4
C1) Back Extension 6-8 Toughish Rest 60s
C2) Seated Row 3-5 Rest 60s x 4
D) 10 Minute AMRAP (As many Reps as Possible)
200m Bike
10 Leg Raises
5 Push Ups
Day 6
Rest Day
30-60 Minutes Easy activity like walking
Day 7
Rest Day
2
Day 8
Everything today should be the same or slightly heavier than last week
A1) Incline Dumbbell Bench Press12-15/arm Rest 30s
A2) Gravitron Pull Up 8-10 Rest 30s x 4
B1) Seated Single Leg Knee Extension 12-15/leg Rest 30s
B2) Seated Hamstring Curl 12-15/leg Rest 30s x 4
C1) Lying Tricep Extension 8-10 Rest 30s
C2) Seated Row Machine 8-10 Rest 30s x 4
D1) Seated Hip Adduction 8-10 Rest 30s
D2) Seated Hip Abduction 8-10 Rest 30s x 4
E) 10 Sets
30s Bike
30s Rest
Same pace as last week
Day 9
Similar pace to last week
A1) 10 Minutes Moderate Bike
Rest/Walk 4 Minutes
A2) 10 Minutes Moderate Row
Rest/Walk 4 Minutes
A3) 10 Minutes Easy Stair Master
B) Accumulate 3 Minutes in a Low plank
C) Side Bridge
20s Left/ 20s Right Rest 30s x 3
Day 10
A) Reverse Lunges 16-20 Alternating Legs Rest 30s
A2) Single Leg Romanian Deadlift with DB 8/leg Rest 30s x 4
B1) Seated Curl To Press 12-15 Rest 30s
B2) Seated Lat Pull Down 12-15 Rest 30s
B3) Back Extension 12-15 Rest 30s x 4
C1) DB Bench Press 12-15 Rest 30s
C2) DB Shoulder External Rotation x12-15/arm Rest 30s x 3
D) Weighted Hip Thrust 15-20 Rest 60s x 4
E) Easy Spin bike 10-20 minutes
Day 11
A) 5 Rounds of Quality Work
4 Minute Bike/Elliptical
20m Single Arm Farmers Carry Left
20m Single Arm Farmers Carry Right
Rest/walk 10 Minutes
B) 5 Rounds of Quality Work
4 Minute Bike/Row
20s Side Bridge Rotations/side
Day 12
A1) Trap Bar Deadlift 2-4 Toughish perfect Rest 90s
A2) Gravitron Pull Up 2-4 tough Rest 90s x 5
B1) Seated Knee Extension 6-8 tough Rest 60s
B2) Seated Hamstring Curl 6-8 tough Rest 60s x 4
C1) Back Extension 6-8 Toughish Rest 60s
C2) Seated Row 3-5 Rest 60s x 4
D) 12 Minute AMRAP (As many Reps as Possible)
200m Bike
10 Leg Raises
5 Push Ups
Day 13
Rest Day
30-60 Minutes Easy activity like walking
Day 14
Rest Day
3
Day 15
Everything today should be heavier than last week
A1) Incline Dumbbell Bench Press 10-12/arm Rest 30s
A2) Gravitron Pull Up 6-8 Rest 30s x 3
B1) Seated Single Leg Knee Extension 10-12/leg Rest 30s
B2) Seated Hamstring Curl 10-12/leg Rest 30s x 3
C1) Lying Tricep Extension 6-8 Rest 30s
C2) Seated Row Machine 6-8 Rest 30s x 3
D1) Seated Hip Adduction 6-8 Rest 30s
D2) Seated Hip Abduction 6-8 Rest 30s x 3
E) 12 Sets
30s Bike
30s Rest
Same pace as last week
Day 16
Similar pace to last week
A1) 10 Minutes Moderate Bike
Rest/Walk 3 Minutes
A2) 10 Minutes Moderate Row
Rest/Walk 3 Minutes
A3) 10 Minutes Easy Stair Master
B) Accumulate 3 Minutes in a Low plank
C) Side Bridge
30s Left/ 30s Right Rest 30s x 3
Day 17
A) Reverse Lunges 20-24 Alternating Legs Rest 30s
A2) Single Leg Romanian Deadlift with DB 6/leg Rest 30s x 3
B1) Seated Curl To Press 10-12 Rest 30s
B2) Seated Lat Pull Down 10-12 Rest 30s
B3) Back Extension 10-12 Rest 30s x 3
C1) DB Bench Press 10-12 Rest 30s
C2) DB Shoulder External Rotation x 10-12/arm Rest 30s x 3
D) Weighted Hip Thrust 14-18 Rest 60s x 4
E) Easy Spin bike 10-20 minutes
Day 18
A) 5 Rounds of Quality Work
4 Minute Bike/Elliptical
40m Farmers Carry w/ DBs
Rest/walk 10 Minutes
B) 5 Rounds of Quality Work
4 Minute Bike/Row
40s Front Leaning Rest
Day 19
A1) Trap Bar Deadlift 3-5 Toughish perfect Rest 90s
A2) Gravitron Pull Up 3-5 tough Rest 90s x 6
B1) Seated Knee Extension 6-8 tough Rest 45s
B2) Seated Hamstring Curl 6-8 tough Rest 45s x 4
C1) Back Extension 6-8 Toughish Rest 45s
C2) Seated Row 3-5 Rest 45s x 4
D) 14 Minute AMRAP (As many Reps as Possible)
200m Bike
10 Leg Raises
5 Push Ups
Day 20
Rest Day
30-60 Minutes Easy activity like walking
Day 21
Rest Day
4
Day 22
Everything today should be the same or slightly heavier than last week
A1) Incline Dumbbell Bench Press 10-12/arm Rest 30s
A2) Gravitron Pull Up 6-8 Rest 30s x 4
B1) Seated Single Leg Knee Extension 10-12/leg Rest 30s
B2) Seated Hamstring Curl 10-12/leg Rest 30s x 4
C1) Lying Tricep Extension 6-8 Rest 30s
C2) Seated Row Machine 6-8 Rest 30s x 4
D1) Seated Hip Adduction 6-8 Rest 30s
D2) Seated Hip Abduction 6-8 Rest 30s x 4
E) 14 Sets
30s Bike
30s Rest
Same pace per last week
Day 23
A1) 10 Minutes Moderate Bike
Rest/Walk 2 Minutes
A2) 10 Minutes Moderate Row
Rest/Walk 2 Minutes
A3) 10 Minutes Easy Stair Master
B) Accumulate 3 Minutes in a Low plank
C) Side Bridge
20s Left/ 20s Right Rest 30s x4
Day 24
A) Reverse Lunges 20-24 Alternating Legs Rest 30s
A2) Single Leg Romanian Deadlift with DB 6/leg Rest 30s x 4
B1) Seated Curl To Press 10-12 Rest 30s
B2) Seated Lat Pull Down 10-12 Rest 30s
B3) Back Extension 10-12 Rest 30s x 4
C1) DB Bench Press 6-8 Rest 30s
C2) DB Shoulder External Rotation x6-8/arm Rest 30s x 3
D) Weighted Hip Thrust 12-16 Rest 60s x 4
E) Easy Spin bike 10-20 minutes
Day 25
A) 5 Rounds of Quality Work
4 Minute Bike/Elliptical
40m Farmers Carry w/ DBs
Rest/walk 10 Minutes
B) 5 Rounds of Quality Work
4 Minute Bike/Row
30s Side Bridge Rotations/side
Day 26
A1) Trap Bar Deadlift 2-3 Toughish perfect Rest 90s
A2) Gravitron Pull Up 2-3 tough Rest 90s x 5
B1) Seated Knee Extension 6-8 tough Rest 60s
B2) Seated Hamstring Curl 6-8 tough Rest 60s x 5
C1) Back Extension 6-8 Toughish Rest 60s
C2) Seated Row 3-5 Rest 60s x 5
D) 16 Minute AMRAP (As many Reps as Possible)
200m Bike
10 Leg Raises
5 Push Ups
Day 27
Rest Day
30-60 Minutes Easy activity like walking
Day 28
Rest Day
5
Day 29
A1) Incline Dumbbell Bench Press 15-20 Light Rest 30s
A2) Seated Lat Pull Down 15-20 Light Rest 30s x 3
B1) Seated Single Leg Knee Extension 15-20/leg Rest 30s light
B2) Seated Hamstring Curl 15-20/leg Rest 30s x 3 light!
C1) Lying Tricep Extension12-15 Rest 30s light
C2) Seated Row Machine 12-15 Rest 30s x 3 light
D1) Seated Hip Adduction15-20 Rest 30s
D2) Seated Hip Abduction 15-20 Rest 30s x 3 light
E) 8 Sets
30s Bike
30s Rest
Increase pace per 30s effort last 30s very tough
Day 30
Workout
A) 60 Minute walk recommended to stay out of gym
Day 31
A) Seated Curl To Press - Build to a tough five in 5 Sets
B) Seated Lat Pull Down - Build to a tough five in 5 Sets
C1) Back Extension 15-20 light rest 30s
C2) DB Bench Press 15-20 light Rest 30s
C3) DB Shoulder External Rotation 15-20 perfect light Rest 30s x 3
D) Glute Bridge
20 seconds of Reps / 10s Rest x 8
E) 60 Walking Lunges For Time
Day 32
Workout
A) 60 Minute walk/ easy bike/ row/ elliptical
Day 33
A1) Trap Bar Deadlift 1, 1, 1 Tough perfect Rest 90s
A2) Gravitron Pull Up 1, 1, 1 tough Rest 90s x 5
B) Superman Hold - As long as possible rest as needed x 2
C) Glute Bridge - Hold as long as possible rest as needed x 2
E) 5 Rounds For Time
200m Bike
10 Leg Raises
5 Push Ups
Day 34
Rest Day
30-60 Minutes Easy activity like walking
Day 35
Rest Day
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