Some-Week Fitness Program to improve Strength Day 7

 

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Welcome to Day 7 of the four-week fitness plan to increase strength! Day 7 is the start of the third week of this fitness plan, so we’ll follow the same pattern as Day 1, which focuses on the lower body. If you follow this entire fitness plan, in just four short weeks, you’ll be on your way to a stronger, fitter you. A 4-Week Plan to Get You Running 30 Mins Nonstop. running is a great way to improve your aerobic fitness. This will help to increase your stamina and it.

This 4-week workout plan is a great way to get your fitness back on track during self-isolation. Improve your fitness and sculpt lean muscle from home. The Wolverine program is broken into 4-week training blocks that can be repeated with a 5 to 10 percent increase in weight each time you repeat the cycle. Strength.

The 4-week Back-to-basics Workout for Muscle Growth On each exercise, when the rep ranges increase during a certain week, reduce the weight. When the reps decrease, increase the weight. The 4-Week Guide to Starting Strength.

Make gains fast using Mark Rippetoe’s popular training methods. Read article. Workout Routines. The Complete 4-Week Beginner’s Workout Program Whether you’re just starting out―or starting again―this fast-track workout plan will help you drastically improve your physique and fitness levels. Click to share on Facebook (Opens in new window) The 4-Week Guide to Starting Strength.

Make gains fast using Mark Rippetoe’s popular. Filed Under: 4 Week Programs, Programs, Strength Training Program Tagged With: 4 Day Workout Plan, 4 Week Workout Plan Squat frequency: 1 Bench press frequency: 1 Deadlift frequency: 1 Overhead press frequency: 1. Omnidroid 12 Week Strength Program (5 Day) Last updated April 18, 2020 Experience level: Advanced, Intermediate Weeks: 12. Friday is an easy day and I like getting in a long easy swim in the morning to stretch out (30 x 100m works well) followed by an easy 5-6km run in the afternoon. Saturday. Saturday is a hard fitness session focusing on strength endurance. This is the time to go crazy with circuits or other metcon work.

Welcome to Day 2 of the four-week fitness plan to increase strength! In just four short weeks, you’ll be on your way to a stronger, fitter you. This strength and mobility program will show you where to begin as well as how to make progressions.

Best of. Welcome to Day 10 of the four-week fitness plan to increase strength! Day 10 is the start of the fourth and final week of this fitness plan, so we’ll follow the same pattern as Day 1, which focuses on the lower body.

If you have followed this entire fitness plan.

List of related literature:

The program has been organized into 3 x 4-week macro-cycle blocks that alter the repetition scheme to promote hypertrophy and increases in strength.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

The new guidelines recommend that, with the specific inclusion of resistance training 2 (or more) nonconsecutive days/week, using 8 to 10 major muscle groups and 1 set of 10 to 15 repetitions at a moderate intensity as based on the RPE scale (5–6 out of 10).

“Complementary & Alternative Therapies in Nursing” by Mariah Snyder, PhD, RN, FAAN, Ruth Lindquist, PhD, RN, FAAN
from Complementary & Alternative Therapies in Nursing
by Mariah Snyder, PhD, RN, FAAN, Ruth Lindquist, PhD, RN, FAAN
Springer Publishing Company, 2009

Days 4, 5, and 6 are characterized by lower-intensity and higher-volume training.

“Long-Term Athlete Development” by Istvan Balyi, Richard Way, Colin Higgs
from Long-Term Athlete Development
by Istvan Balyi, Richard Way, Colin Higgs
Human Kinetics, Incorporated, 2013

For instance, you might do a 4-day-a-week plan in which you complete a lower-body workout on Monday, an upper-body workout on Tuesday, and then rest for a day or two before repeating (on Thursday and Friday perhaps).

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

The 4-week program is intended for as an introduction to resistance training that can then progress to the 6, 8, and 12 week programs for beginners, intermediates, and advanced exercisers respectively.

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

For strength gains, one set of 8–12 repetitions was recommended, with 8–10 exercises for the major muscles groups, for 2 days per week.

“Managing Sports Injuries e-book: a guide for students and clinicians” by Christopher M Norris
from Managing Sports Injuries e-book: a guide for students and clinicians
by Christopher M Norris
Elsevier Health Sciences, 2011

The 6 exercises would be the same each day for 4 weeks to help ritualize the plan and reduce cognitive load.

“The Brave Athlete: Calm the F*ck Down and Rise to the Occasion” by Simon Marshall, PhD, Lesley Paterson
from The Brave Athlete: Calm the F*ck Down and Rise to the Occasion
by Simon Marshall, PhD, Lesley Paterson
VeloPress, 2017

In this type of structure the workouts are on unspecified days; that is, the rest day is not the same each week.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Greater relative 4-day split-body routine, working each increases in quadriceps of the major muscle groups with mulmuscle thickness favoring the tiple exercises in a session at 7RM to highest volume condition.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

(b) A program that called for eight exercises using 10RM and 1-minute rest periods between sets and exercises.

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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155 comments

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  • Ok, the truth is I nearly DIED at the end of the workout, haha! I’m not going to lie, it’s not easy, but you’ll feel damn good and you WILL SEE RESULTS!! Do this exercise at least 3 4 times weekly on alternate days. Beginners, you can regress the exercises to suit your fitness level. As you progress through the weeks, challenge yourself by lifting heavier weights, aim for longer workout duration with shorter rest and add another circuit in. Keep it consistent, eat a well balanced diet and the weight will drop, you will tone up, everything will be tighter ready for summer! Let’s do this, ok? ��

  • Hi Joanna I wanna loose 30lbs…will I get loose skin if I’ll perform this everyday?..☹️ How should I start my workout routine…?
    I am new to this and have no idea how to start…☹️☹️☹️

  • My experience as a beginner to lifting within a span of 8 months, I used the push/pull method. Im 5’8 and starting weight was 185, now at 170 with no sign of going down (or up). Starting off I struggled to bench press 85lb, Squat 85 lb and deadlift 85fucking pounds. With a combination of running and 100 push ups every single day. I am bench pressing 155lb and incline bench press is 135lb. Dead lift max is 315 while I’m repping 225 easy. I maxed out on squats prequarantine at 225 however now I’m back to repping 185. I take Creatine HCL + preworkout and protein powder with a shit load of spinach added every time. This has worked for me and I’m seeing improvements each and every day. I am here back at this post to say that it works because I can finally physically see veins coming from my arms and I couldn’t be any more ecstatic.

  • I like what your saying. Been a trainer for 20 years…in 2021. Am now working with a niche…50 plus. Put out some of the information you can for that community. Thanks.

  • If your an athlete and have done intense workouts you should know what he’s talking about. There’s muscles in your body that haven’t been triggered and sticking to the same workout regime wont help the development of your physique. Great video ����

  • Guys. lost tons of weight does not need to be hard (I used to feel it did). I’m going to give you some advice now. Look for a popular diet plan called Custokebon Secrets (do a google search). Thanks to it I’ve lost lots of weight. I shouldn’t even be speaking about it cause I don’t want lots of other guys out there running the same game but whatever. I am just in a excellent mood right now so I’ll share the wealth haha.

  • I have pcos, but after doing this workout I lost 5kgs in 2 weeks (I’m happy coz losing just 1kg was difficult). U r my true inspiration Joanna ma’am❤❤, lots of love from India����

    I hope u make video with workouts for pcos so that it can be even more easier to lose weight����

  • Hi! I am 21 and I do workouts at the gim regularly. I do exercise for resistance, not for put up muscles, I don’t use heavy weights, but, even if I do, I don’t have muscular fever. I feel my body very elastic and the need to stretch my muscles a lot to feel something. What should I do? Can I try some other sport? Also, I don’t feel tired (physically). What should I do and how should I exercise based on this?

  • If I do this exercise 3-4 times a week for a month straight. My body will lose weight & gain muscle? I have PCOS. It’s extremely hard for me to lose weight T_T

  • you r best joanna i m doing you recommended workout from 2 weeks nd i feek the change u r so genun uh r agains dieting nd short ways of lossing weight this is very real thing thnkuuuuuuuuuuuuu soooooo much joanna����������

  • I read lots of great opinions on the net about how Custokebon Secrets (do a search on google) can assist you lost lots of weight. Has any one tried using this popular fat loss system?

  • Thank you for your time for producing these videos, I have enjoyed and you have given me a challenge everyday. Thanks for getting me out of my comfort zone.

  • Diamond Push-Ups might injure the elbow for long term which u cannot see in just a few years.
    do u have any research to prove if it not true?

  • Great video man. I’m English but watching from Spain. Great fan.
    You cover subjects that other youtubers don’t even touch and that’ taken into consideration.
    Keep up the good work.
    By the way, I love your accent.

  • I lost 2 kilos for a month! Idk if u think it’s slow diet.. I am doing it every morning 4 times a week.. I want you to know that I am happier than before! with this workout I also feel simply fresh and energetic. Thank you so soo much!

  • so i am starting this workout from today onward, i used to weigh 75 kgs i have been doing various workouts for about 2 months and “tried” eating healthy as much as i could and now my current weight is 69 kgs…….but i wanna shed some more and i hope this workout helps me, ill keep you guys updated!
    DAY 1: COMPLETED! Sweating and tiered its deceptively hard….but i feel really good! ( see yall tomorrow)

  • you’re my inspiration.. like while doing these excerise it feels like u are talking to me and its fun so it motivates..but any other person no..i will feel bored

  • I love this workout and do it as often as possible. Tuff but quick! I am currently in the throws of trying to shed a few extra pounds and am counting calories. Wondering if you knew roughly how many calories this might burn for a person of average weight?

  • I just did it with u, I am almost died But while I’m focusing with u I didn’t feel the 30 minutes I am just choked when the video is finished,
    like WOW are we Done ��.
    U are strong, thank u,
    But when u are shifting between the movement’s u are superfast��

  • I started just yesterday. I can’t finish the whole video yet. But I hope as I gain strength, I will be able to work through all the exercises.

    My beginning weight is 152 lbs.
    I started dieting, light cardio and stretching exercises and now my weight is 146.8 lbs.

    My goal weight is 129 lbs

  • Anyone seeing results combining the “cardio core strength” workout? With doing 30 min abs arms” and ” 30 min hiit ” by Cummings or “upper body abs” and “get strong” or “total body strength ” by FITNESSBLENDER -what are the results? please lets motivate each other!

  • Always love the advice.. interesting splits. At 55 for me if I max a major muscle group say chest, with 4-5 different exercises 16-20 sets, always my best effort for the energy level I have, I usually only do 1 secondary muscle group. Say triceps, then day 2 same for other major and minor groups. Seeing what your talking about, gave me some good ideas on the push, pull concept and hopefully can add a third muscle group. Of course I could be totally wrong to begin with.. keep learning and trying

  • it means you can do any type of program just make sure you’re not overdoin it. its a common sense. if your frequency is high, lower the volume and the other way around. this is just a guide. the true answer is “experimenting”.

    old and new bodybuilding competition with or without steroids. or the time steroids didnt exist yet. theres a lot of bodybuilder joining, different races. different genes.
    my question is

    Dont you think all that Bodybuilder uses the same program when going up the stage? lol.
    its how your body react. listen to your body.

  • Do anybody know about Episoketren System? Does it really work? I hear most people improve their soccer skills with it with this popular training course.

  • Anybody tested out the Custokebon Secrets (just search it on google)? We’ve heard numerous amazing things about this popular weight loss secrets.

  • Bro, love your videos, one question, for example 3, can I move the abs+legs+skill maintaining workout to saturday or is it too taxing to the body? Thank youu

  • Summer bodies are made in winter. I am making mine, what about you? You can create training and meal plan yourself, or you can save your time and visit NextLevelDiet. You chose

  • I have allergies on many foods and It is hard for me to find a diet that doesn’t include particular foods. Then my friend sent me link to the website called NextLevelDiet where I can get personalized meal plan only with food I select. My fitness journey has just started, what about you?

  • Today is my first excercise! But it was totally a mess�� I can’t even do 1set of excercise properly:’) This is the hardest home workout I’ve ever do.. sorry for my bad English ��

  • I was skeptic about NextLevelDiet because I thought that I would have to eat only broccoli to lose weight. I am eating only food I like and still losing weight.

  • Monday:
    Arms & Shoulders
    Tuesday:
    Chest (+ cardio afterwards)
    Wednesday:
    Back & Legs
    Thursday:
    Arms & Shoulders
    Friday:
    Chest (+ cardio afterwards)
    Saturday:
    Back & Legs
    Sunday:
    Rest day

    Any advice on this routine would be much appreciated. I’m still learning.

  • Using Jeff’s “Perfect Workout” series, I’ve been doing this sequence for the last few weeks. Seems to be working:

    1. Legs & Abs
    2. Chest
    3. Back & Abs
    4. Triceps
    5. Biceps & Abs
    6. Shoulders
    7. Off or Forearms & Abs

    If you don’t care about weekly rotation, you can repeat legs on day 5 and make it an 8-day cycle. I may do that in the near future.

    I thought about swapping Triceps and Shoulders but the idea of doing cheat lateral raises a day after a shrug ladder made me change my mind.

  • My week:

    Monday: MMA
    Tuesday: SW
    Wednesday: Push Session
    Thursday: MMA
    Friday: Core Session
    Saturday: Pull Session
    Sunday: Leg Session

    Give feedback if you want:) If i should do something different

  • thinking of switching to “example 4” from “example 3” because i do deadlifts on legday and i do pullups the day after and i’m pretty sore in my back/shoulders on pull day after doing DL’s the day before.

  • which exercises should we do in monday pull scheme
    nd thusday pull scheme
    like how to divide chest,shoulder,tricep in to two days??

    hlp me
    thnku

  • Does this workout helps in tightening the loose stretched skin & can we see any results within 2 weeks if done daily?? Plz do reply

  • Love your workouts!! I look forward to each training day and discovering what you have in store for me. Awesome. You have definitely helped lockdown be more survivable.

  • Great video. A question though. I will say i’m on the beginner/intermediate level, but what if I do MMA training on mon/wed/fri how should I squeeze in my workout sessions then?

  • My language is Arabic and I learned English but some of expression I can’t understand it so plz explain to me the meaning of front lever and planche.
    And when I play pull or push it have more than one muscle
    Like chest how many movement to chest?

  • I am excited to do this tomorrow, after doing your 10,000 Planks and squat yesterday. I love how you do it and talk while doing it and yet you executed it properly. Thank you for keeping us motivated and inspired.

  • Guys, losing weight does not have to be difficult (I used to feel it did). I’ll give you some advice right now. Search a diet plan called Custokebon Secrets. Seriously, that diet plan has transformed my life. I probably should not even be mentioning it cause I do not want a bunch of other folks out there running the same “game” but whatever, I’m in a great mood today so I will share the wealth haha.

  • Would there be any way to split this into a upper lower split because it takes around an hour and I don’t really have the time for that

  • How long should i do this program? 3 months? 6 months? Because i wonder if i did this for a long time, i could get muscle plateau. Correct me if i am wrong.

  • Monday-Push/Pull
    Tuesday-Legs and Abs
    Wednesday-Rest
    Thursday-Push/Pull
    Friday-Legs and Abs
    SaturdayRest
    SundayRest
    Will this work for a beginner like me?

  • I can only get to the gym Mon-Friday. So for a beginner would “Monday Push, Tuesday Pull, Wednesday Legs, ThursdayPush, Friday Legs and then the next week switch Thursday to pull and then continue to switch the Thursday?

  • thank you!! I’m training for Back Levers, so I do 1 day of skill training + some pull exercises. Another day for Legs + Abs. Third day for rest. But in the repetition of this cycle, I change the skill training for a Basic general calisthenic training ( 3 different pulling excercises, and 3 different pushing. 3 sets each) and keep the rest the same. That was the way I found for training a skill and all the basics in a week.
    Started to think that maybe your way can work better for me, as I would be training for Back Lvr more times. And maybe doing a pull set, and a push set, separately, can be more effective for strength gains (OR NOT? thats the big question). What do you think?
    Back lever skill fits better in push sets or pull sets?
    Obrigada!!

  • Yesterday I did not feel well, I could not do it and I already had a day behind. Today was not easy, but I did it and I have tomorrow.

  • It’s funny this is the same conclusion I have come to. I need to split into push/pull because I get exhausted too much training hspu, but 6 days on 1 day off is not ideal long term and can be hard on the CNS. Sometimes I skip legs to rest up for muscle ups and pushups.

  • Never in the history of the Internet and myself I liked all videos of one single person. Not applicable anymore. Thank you, Heather, for moving my badonkadonk. X

  • what do you think about upper/lower split?
    monday:upper body
    tuesday:lower body
    wednesday:rest
    thursday:upper body
    friday:lower body
    saturday:rest
    sunday:upper body
    monday:lower body
    etc..just adding rest day after two workout days..this is my main workout..

  • You are just great man! I understood very clearly what you meant. I will take your advice and try a TB program next week. I have to finish the 3-split for this week:)

  • Hi I am a calisthenics athlete I’m strong like I can do 13 pull up in row 50 push up squat but I want to learn calisthenics skill like human flaq I mean one skill first how should I make my plan plz answer!?

  • Brian you’re like an addict who keeps telling me your gonna attend the AA meetings every Tuesday and Thursday for the last couple of months and you say you wanna change your life but you keep relapsing lol love your videos though keep posting

  • if you are doing 2 days each for push,pull and legs and abs. where do important Hiit/cardio workouts for endurance and rest days dedicated for mobility and stretching fit in? there’s only 7days in a week lol not enough days

  • This was excellent advice that I really needed. I am going to switch things up between push and pull days and only work two skills at a time.

  • Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

    https://giveaway.athleanx.com/how-to-win.html

  • Dear Heather, I could write a whole book on how your free program has helped mementally, physically and emotionally. Sometimes i’m moved to tears when I see my body transformations. Thank you Heather from the bottom of my heart♥️♥️. Today was ✴️, can’t believe I survived despite doing every single rep. ��

  • I LOST 40kg!!! Now I’m feeling healthy. I only followed tips from website called NextLevelDiet. They provided me with 30 meal plan, training plan, fitness tips and healthy recipes. Visit their site and make your own body transfromation!!!

  • Although Im a Dorian Yates fan, I cant tolerate much weight. Thus, I make more gains in strength and hypertrophy when I do some more volume.

  • Hello dear Heather! My name is Ekaterina, I am from Russia. I am 30 years old and have been training regularly for 6 years now. Since March 31, we have been living in a regime of self-isolation. From that day, every day in the morning I practice your videos on YouTube. I turn on the weekly training cycle, do two videos in a row (for example, day 1 and day 2 this is my one workout per day). I AM DELIGHTED!!!!

    YOU ARE A MIRACLE! THANKS to you wholeheartedly, I am happy with every hour of training with you.

    Your program is superior to all Russian group program instructors.

    I shared a link with my colleagues and friends everyone is involved in your YouTube video.

    I want to thank you, show respect and share that in Russia you have fans!

  • Monday: PUSH Chest/Shoulders/Biceps
    Tuesday: PULL Back/Traps
    Wednesday: LEG DAY
    Thursday: PUSH Chest/Shoulders/Biceps
    Friday: PULL Back/Traps
    Saturday: LEG DAY
    Sunday: Rest Time
    Abs: Everyday except Sunday

    What i like to do is to schedule the same muscle parts in a different day but also in a different exercises.

  • I’m a track athlete and I recently heard bro splits (didn’t know they were called that before) were vastly inferior to full body and push/pull routines, so I came here and you really helped me realize that there more to it.
    My week goes like this:
    Chest/back
    Legs/lower body
    Bicep/tricep
    Shoulders/traps
    Legs/lower body
    It turned me from a skinny athlete with no muscle to a very well rounded athlete in one summer, so I like to stick with it while also improving exercise choices and reps as I gain more experience. My coach gave us the split as a summer workout routine btw that’s why I hold so much credence to it. Is there anything I can do better?

  • DAY 1 Chest / Tri
    DAY 2 Leg / Shoulders
    DAY 3 Back / Bi
    Repeat the same order for 4,5,6 rest on 7. I usually hit some abs at the end and hit some sort of cardio at least 3 times a week. I prefer sprints over jogging because I get better results.
    This seems to be the best method for me as a smaller framed hard gainer. I have put on the most amount of muscle while keeping lean using this split. Would like to know Jeffs thoughts about this style of split?

  • Can you make a video about the importance of 1 day off or 2 days off, Why I can make exercise everyday respecting the 48 hour reactivacion of the muscle?

  • if you train for hypertrophy and fat-loss (meaning very low rest periods) will you literally “look” bigger than someone who trains for strength even if they are stronger than you?

  • I love your workouts. I use them alot for my classes, sometimes I change a few of the moves to increase intensity and vary the exercises, but they are great when I don’t have time to put a new set together.❤����

  • Jeff, as someone that has been in the fitness scene for 2 years and is studying nutrition, you really are confusing and this video will only discourage a begginer trying to make a change. I know you mean well and you are very credible but these videos will only get more confusion than answers.

  • Never worked one group a day only, i started with full body 3 time a week and i ve been doing full body 5 times a week now for over 2 3 months. I gained a lot but cant help but think if full body 3 times a week or push pull is better then what i curently do. I would love you opinions (p.s during my first days at the gym even tho i trained full body 3 times a week i didn’t trained that well and did not gain so much. Now i gained a lot since gyms reopened but after the first day of full body my muscles are pentru dead the next day and all throught the week days it looks like my muscles are dead, after the 2 days recovery in weekends i look great tho)

  • Basically from what I interpreted, what he meant is that, train in a proactive manner, not following the same workouts every single day and week. Switch your workouts up, if you see your physique leading in a certain manner but lacking in somewhere else, patch it up with supplementary workouts towards the lacking.

  • I’m doing
    monday:all upper body from waist up
    Tuesday:core and legs
    Wensday:off
    Thursday:full upper body again
    Friday:core and skip legs if still to sore if not legs again
    Saturday:off
    Sunday:off
    If anyone is knowledgeable on fitness tell me if this is a good split mind you i do calisthenics so this is all body weight exercises

  • Athlean. I want to buy a workout package. I’m a martial arties, and I’m trying to become faster. At the same time I’m trying to build more muscle and strength. Basically, have a good body definition for film. What package will you recommend? I’m experience in fitness, but can use some help.

  • I’ve always been taught exercising muscles twice a week is best for muscle growth. Jeff often talks about how the bro split has issues but if I do all of his perfect workouts in a week, it would have to be a bro split as I don’t have the time to do each perfect workout twice in a week and still hit all muscle groups. Any advice?

  • Still love my 2 on 1 off not weekly based. Half body day 1, other half day 2. Day off 3. Start over. Your body doesn’t care if its Monday or Thursday so why limit based on a 7 day cycle? Works for some, I have a loose schedule so can train anytime:)

  • Thank You Joanna ☺�� coz of your work outs. I got some abs now and i feel strong on my muscles ������ Its really work ��You’re the Best!! U really good Fitness Instructor and u make us encouraged the way u talk and motivation.

  • I do 2x(chest+biceps+legs one day rest and then back+triceps+shoulder). (abs every end of workout). I’ve been told to switch between biceps and triceps but when i workout my back my biceps work a lot due to me having long hands. (I do try to stimmulate my biceps a little when I train my back).
    I do 3 exersices that contain 3 sets with 10 reps(I do get myself to fail everytime) per muscle. should I change something about my workout?
    and another thing is why do I not get the burn I get when I train legs? when i train other muscles just get tired and Can’t do another rep but I don’t feel the burn(I only feel that way with legs) like I should feel atleast a little burn right? and another weird thing is I used to be so sore that I couldn’t even shampoo my hair after a workout but now by the time i get home I’m fine; what’s up with that? do i just recover faster now? or do i do something wrong?

  • Monday Biceps/triceps
    Tuesday rest
    Wednesday chest
    Thursday legs (sometimes)
    Friday biceps/triceps
    Saturday shoulders
    Sunday rest

    This is my legitimate split ��

  • Mon: Chest
    Tues:Biceps
    Wed:Abs
    Thurs:Triceps
    Friday:Back
    Sat:Chest
    Sun:Shoulder

    How is my schedule i just started gym im doing maximum gain in 1 day at 1 time.
    Chest would be the push tension same as triceps and shoulder
    Pull tension would be biceps,back and shoulder aswell

    Please tell me if i do wrong in my schedule help me outt thxx

  • Been doing Push pull legs split but haven’t changed much. Will be trying a more modified split like the one at the top of Jeff’s screen.

  • Hey Joanna! Just recently started your workout videos. Thanks for keeping it real and for doing the exercises with us. Not sure how you manage to execute each exercise while talking to us at the same time cause I’m currently dying.

  • Im gonna do this over the lockdown in hopes of getting the body that I wanted! I’ve always felt horrible and dysmorphic about my body, but I never did anything about it. I currently weigh 72kg and my goal is to go down to at least 60kg with this challenge and a good diet. Hopefully by the end of 4 weeks I will lose the pounds I want! I will update this comment in 4 weeks to share my results❤️��

  • Normally i do total body. But i feel im letting a couple muscles out. For example, the perfect total body workout barely works triceps/biceps. So i think i could change to split, but i dont know to do a good split workout. A video about it would be awesome

  • What do you guys think of

    Mon chest, shoulders, triceps
    Tue back/ biceps
    Wed chest, shoulders, triceps
    Thu back/ biceps
    Fri chest, shoulders, triceps
    Satrest
    Sunrest

    Good? Bad?

  • I don’t know why this guy is famous. He always talks way too long and doesn’t tell u exactly whats the best thing to do. He just goes on and on about talking about the whole world.

  • I was doing 3 sets of lever progression (tucked) with 3 minutes pause in between sets. Then i did basic pull strenght exercises for about half an hour. I did this workout two days ago and my rear shoulder and back muscles are still very sore. Also my back triceps head is sore a lot haha. I can’t imagine having workouts so close together. I need at least one day in between workouts. I don’t know if im doing anything wrong? Apreeciate your answer, thanks and good luck.

  • hey can anybody tell me if my workout routine is fine i do chest core and back exercise one day and the other day is for biceps triceps shoulder and legs i follow this alternatively evry other day im a beginner so dont know much

  • As someone with not a lot of free time because of work and study, i always did:
    DAY 1: Chess + abs + biceps
    DAY 2: Legs + abs + shoulders
    DAY 3: Back + abs + triceps

    I went from 64Kgs to 79Kgs (with 1,80mts of height), so i guess it really depends from person to person

  • I must be getting stronger because I can actually do the crab dance now! Still have to work on those hamstring curls, though. Onward!

  • My workout split is:
    Sunday: Chest, triceps, and abs
    Monday:Back and biceps, abs
    Tuesday:Legs and shoulders,abs
    Wednesday: Chest, triceps and abs
    Thursday: Back, Biceps and abs
    Friday: Legs and shoulders
    Saturday: Rest
    Then the cycle repeats.

    Overall, I‘ve gained significant muscles with this split. I know it may seem intimidating with abs 5x a week. But as jeff said, you don‘t have to exercise abs for a long period of time, you just have to do it consistently.

  • Hie Jonna m a big fan of urs I love you workout video nd I follow all ur workouts now I started this 4weeks challenge….. Can I continue this workout for 4weeks?????

  • This video was well put together and pros definitely know how to use the advice within. However, I wish there was a hint of some sort to suggest that it’s really for pros, not beginners. Unfortunately, following only half of the excercises lead to a minor elbow joint injury, and that was only in the second session (with a rest day in between.) Lucky I recovered in 4 days, but I learned a lesson the slightly hard way: this home workout is not for beginners. I went back to doing pushups using the program offered by https://www.100pushups.com. Hope it helps.

  • If you aren’t getting the results you want in the gym here are some tips that might help.

    1. Food is always better than supplements

    2. Sugar is the worst and includes white bread/simple carbohydrates

    3. Form over weight any day of the week.

    4.For a natural bodybuilder the progressive overload theory is king Which basically means more weight or more volume on a consistent basis= gains

    5. If you aren’t getting stronger check your diet, check your sleep, or check your regimen. Slow and steady wins the race and persistence is king

    6. Write out your workout plans for the week at the beginning of the week or stick to a written schedule. Your volume or chosen lifts may change but you are committing yourself to that workout when you write it down.

    7.Plan your workout time at least the day before so you don’t run out of time

    8. Figure out ways to motivate

    9. If you buy supplements, research them make sure they’re quality

    10. What works for me won’t always work for you. Adjust your training according to your needs and your body

    Finally I would take a look at this plan. It has helped a lot of people https://tinyurl.com/y4fkwgru

  • There are some excercises that leave me wondering…
    Inverted hang for pull or core?
    L sits and stuff like that…. should be done hanging or support? Does it matter?
    Bent knee front lever hold/reps raises, pull or core?
    Back lever???? Pull(back) or push(shulders)?

  • Jeff, i love you man, but for the love of God just tell me what to do each day and which exercises to do on each day, i will be very happy if u do that❤

  • I hope you enjoy the video and the accompanying PDF, and hopefully this is helpful for you all during these tough times. Please do share the workout with any family/friends who would find this useful as well. We’re all in this together. Stay safe everyone – and do comment below what other helpful topics you’d like to see me cover during this time!

  • 3:27 1 Diamond Push-Ups

    4:22 2 Inverted Row

    5:12 3 Pike Push-Ups

    6:15 4 Sliding Lat Pulldowns

    6:51 5 Biceps Bedsheet Curl

    7:05 6 Tricep Overhead Extensions

    7:40 7 Assisted Pistol Squats

    8:17 8 Bulgarian Split Squat

    8:51 9 Sliding Hamstring Curls

    9:32 Summary

  • Your videos has always helped me improve specific areas of my athletic journey and I appreciate this split programs. It’s shed some light on the key missing factor of my training which is REST. Thank you!

  • You people need to ask God, Jesus Christ, and the Holy Ghost to show you who should never make me mad!!!!! If you are going through this too, then share this!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

  • Still can’t quite do the one leg ham string curls but can kinda do the crab move not as perfect but I couldn’t do it at all before so yay.

  • While doing the inch worm i ve injured my left arm muscle it aches at times can i continue the exercises done to reduce arm fat using dumbells pls help

  • What split would you do using the same strategy but focusing on shoulders. This would be for training 5 days a week.
    Happy Thanksgiving

  • It still surprises me, just how a lot of people are not aware about Custokebon Secrets, despite the fact that many people get great results because of it. Thanks to my work buddy who told me about Custokebon Secrets, I’ve lost a ton of weight by using it without starving myself.

  • Athlean what do ou think about doing: Chest & Tricep Back & Bicep Shoulders & Traps Legs & Abs Bicep, TRipes & Forearms Rest? I have been doing this for a while now and seen progress but should I change my splits?

  • Thanks for the home workout vid. Just did my first workout in over a year. Feeling sore but man does it feel good.
    Now to keep it up.
    Wish me luck

  • Your workouts are always so challenging and motivating really puts me in the right frame of mind especially your Playlist. Thanks Heather:)

  • Anyone tested out the Custokebon Secrets (search on google)? We’ve heard many awesome things about this popular lose weight secrets.

  • I Love it����
    I have started a new YouTube channel Karan Kalekar Fitness…… and I need your continuous love and support on this new journey. Hope my videos motivate you to get up and workout everyday because fitness is your first step towards happy and healthy life.
    Go give a visit and subscribe because it’s free!❤️

  • Does Custokebon Secrets really work? I notice a lot of people keep on talking about Custokebon Secrets. But I’m uncertain if it is good enough to lost crazy amounts of weight.

  • I like this workout.. but thighs? Traps? Abs? I feel like it’s missing a few elements. And do we really need two failure workouts targeting the quads and glutes?… but I’m not a fitness expert ����‍♂️
    Edit: not to mention Calves! Such an underestimated muscle!

  • my proudest moment was when I could do all three rounds of one-leg hamstring curls)))Heather, thank you for another awesome workout!

  • For anyone doubting this, I’m new to working out, 6ft 19 yo and quite slim. I’ve been doing this about 4-5 days a week and having loads of protein in my meals and I’ve put on 9kg in 2 months.

  • Hello I’m not english native and my english isn’t good i have a question if i train like this video 4 time at week for 2 or 1 years it is okay because in gym they change the exercise every mouth

  • I LOVED that workout. I feel so strong. I feel so grateful for these videos and the time and effort it took for Heather to create this experience for me. My friend who is doing this program with me is down 9 pounds. We both feel stronger and are slowly veering away from compliaining about every workout to exclaiming it’s praises. That reverse hamstring curl with both feet on the ball seemed to be conditioning my INSIDES! I absolutely loved this workout!!! PS. I weighed myself today and was expecting 145-147 but it was a solid 141. I don’t really care much at all about numbers, though…just feeling like I’ve awoken every part of my body and worked muscles I’ve been wanting to access!!! WOO HOO YEE HA YIPPEE I LOVED THAT WORKOUT!

  • Hello, have you thought about this diet plan called the Custokebon Secrets? My cooworker says it helps people lost crazy amounts of weight. Is that possible? I also heard a lot of great review relating to this diet plan. Thoughts?

  • I loved it!!
    Hello guys….
    I have started a new YouTube channel Karan Kalekar Fitness…… and I need your continuous love and support on this new journey. Hope my videos motivate you to get up and workout everyday because fitness is your first step towards happy and healthy life.
    Go give a visit and subscribe because it’s free!❤️

  • This video is great! It helps me remember of the time when my spouse used Custokebon Secrets to lose 16 pounds and enjoy being healthy again! Many people wish to lose fat, but we also require to stay healthy, and that is exactly what Custokebon Secrets gifted.

  • Really great!! Can i combine this with any of your exercises on alternate days. I will do this 3-4 times week.. plus something you can recommend on alternate days..I mainly want to work on my abs and muscle strength..along with cardio..not much into losing weight..

  • good video thanks for this But i have query that can i run regularly along with my daily workout
    for example if i do running for 30 minute in the morning so can i do my regular work out in evening time

  • Is it okay if I do:
    1. Push, pull, abs.
    2. Legs, cardio, abs

    And I do gymnastics and calisthenics (for beginners) in random days.
    I rest 3 days a week

  • is this the order you should be doing; always thought you were supposed to be doing legs first. Alsoare the reps right? that is 480-640 just leg reps; over 1000 overall

  • As expert, I’m sure Custokebon Secrets is good way to lost a ton of weight. Why don’t you give it a shot? maybe it’ll work for you too.

  • I have always linked word ‘diet’ with starvation, until I discoverd website NextLevelDiet. With their diet plan, I am never hungry and I am still losing weight. Amazing!!!

  • Thank you for this video! I have been exercising in a very poorly organized manner, and as a result I was incredibly sore for 3-4 days out of the week. I was literally doing full body 6 days a week. It was mentally very tough to keep up and impossible to enjoy (and probably counterproductive…). I was worried that it would be harder for me to keep my discipline momentum if I would not exercise every day. But I had not thought of a push/pull/leg+abs split that could be done 6 days a week. Now I feel like I can relax, and for the first time in my life I am starting to actually enjoy strength exercises! I’m taking things easy, trusting that your suggested splits will suffice for gaining both strength and muscle.

  • When it comes to eating healthy, you must never fall victim to modern fad diets. Extreme diet plans are a threat for your health, especially ones that seriously restrict your everyday nutritionary intake. Many of these fad diets work for a short period of time and then the benefits decrease after a while. You should check out Custokebon Secrets on the google search engine since it is not just another fad diet where you starve yourself.

  • First of all, thank you so much for your effort to make these workout videos, Joanna! You also give us so much important information about the workout techniques to prevent injuries. I did your 30 min. Fat Blaster workout for 1 week and I felt amazing!
    I find it very difficult to stick on one workout schedule. But I’m going to do this 4-weeks challenge while in quarantine. Hopefully I will succeed, I will update this comment for my results in 4 weeks (starting from today).
    In the meantime, Stay safe and healthy everyone! �� exercise is more important than ever

  • I’ve been doing the 12 week program and LOVE it! I’m finally seeing definition in my arms which I have been striving for for about a decade (and I spent half that decade as a fitness instructor!) so needless to say I’m ALWAYS recommending your workouts to people! I just hope you can forgive me for calling you a b*tch during this workout ������ all with love though!!!

  • Do anybody know about Custokebon Secrets? Does it really work? I hear many people burn their weight with this popular weight loss methods.

  • Great info, I’ve been doing a5 day split for 3 months now at 300 cal above maintenace abd seeing awesome results. Gained 8 pounds of muscle and lost 5 lbs of fat

  • “I can’t spell push, I keep forgetting about the s”. I kept starring at the PUH when you first starting writing, also tertary needs an “i” tertiary. Other than that, keep up the good work!

  • I need to know if this will be a good workout plan

    MONDAY: shoulders
    Tuesday: chest and arms
    Wednesday: back and arms
    Thursday: core
    FRIDAY: legs

    Saturday and Sunday arms ensure rest days and maybe going for a run day.

  • Yahoo did most of that bar the knee jump weight ridiculous things. I love tabato, doing things. With my body I never thought possible. Got those hamstring curls on the ball going now. Thanks again I feel great which is in itself a miracle ����❤️��

  • Great workout! I am a huge fan of tough 30 minute sessions! I was really challenged by the one legged hamstring on the ball…And wanted to give you the heads up that commercials popped up in the middle of the warmup and also on the 4th round of the tabata. I’m used to them during rest time but not in the midst. So wanted to let you know in case it’s a setting adjustment. Thanks so much for this fantastic series!

  • Hi Joanna I am a beginner and I ma having 10 months baby so can I do these workout now playing suggest me I want to reduce my weight of 81kg and mummy tummy too

  • Just to maybe motivate someone…when I first did this workout when it was first released I had to modify the one leg hamstring curls by keeping my other leg and hips down, and even that was challenging! Today I came back to this workout with the July calendar after consistently working out by finishing the 12 week challenge and following the monthly calendars and I was able to do all three rounds unmodified! It was not easy but what a difference! Stick with it, consistency is key and worth it! Thank you Heather!

  • hey brother..
    I’m Raj. I’m a yoga Teacher so I want to learn more skills can u help me…
    I want to learn human flag and muscle -up, hand stand so please please help me brother…
    u provide such a great knowledge to people……
    give me some suggestions to do that human flag, muscle -up, hand stand??????….

  • Push Primarily chest with some tricep
    Pull Width of back wise pulldown movements
    LegsPrimary glutes, squats and some hamstrings
    PushPrimary shoulder with some tricep and lil chest
    PullBack thickness, row movements
    LegsQuad focus

    •always calves on leg day

    Every workout will follow this order

    (3 warm up sets them 4X6-10) 1-Primary movement (main movement like bench, Db bench)

    (4X8-12) 2-Compound or isolation movement(like flies)

    (4X6-10) 3Tertiary movementCompound movement with goal of adding strength and mass (Flat bench press)

    (4X10-15)4Accessory movement with goal of adding size by providing adequate training volume to achieve hypertrophy (push ups, Tricep pull downs)

  • Hey Brian, great video as always. Just a quick question, what’s the benefit of doing push pull legs 6 days a week compares to a more bro split in terms of building muscle? I feel like I can lift more and concentrate on body parts on bro splits but Just curious to hear your thoughts? Thanks!

  • Hi, i love yout workouts and i m following the 12 week plan…just few questions…that is it necesaary to wear shoes in the workout…and plus do i need to walk 10000 steps everyday…as my height is 5.3 and weight us 57….

  • Great content. Am a new youtuber I love your channel. Would be happy if we could help support each other’s channel. Just subscribe and liked your videos. Will be glad if you Could do same love to see more of your content

  • I’m stuck doing home workout and have 1vid on it lol. Luckily I have a yard with a pull-up bar. This is great info! From a gym rat to no gym felt like a drug addict at first.

  • I love your videos but please tell us when we’re going to need equipment. Getting halfway through to find i don’t have the equipment for the rest of the workout is annoying.

  • Mate please answer
    This is my workout routine
    Monday Back and biceps
    Rest
    Wednesday chest and triceps
    Rest
    Friday Ieg and abs
    Rest
    Rest
    Is this enough because i do weighted calisthenics and my goals is stronger and some muscle?

  • What is the best way to lost crazy amounts of fat? I read plenty of superb opinions on the internet about how exactly Custokebon Secrets can help you lost lots of weight. Has anyone tested out this popular lose weight secrets?

  • week 7 day 4 complete. i am feeling my abs and somewhat my legs. had a hard time with the hamstring curls on the ball. Going to find a moderation for that so i can at least get the feel of that workout better. love that I can do more than I have in all my other workouts. thanks for these videos. ready for day 5

  • You don’t talk about mobility/flexibility session. How do do integrate them into your plan? In my case, my plan is close to “Example #3” and i do my mobility during my rest days ( two days per week). Is that the best thing or should I train every day my mobility? And, in that case, how do you fit one workout and one mobolity session in a day?
    Thank you very much!

  • very nice digital jump rope, comes fast, great for spend little time burning a lot of Calorie
    https://www.newegg.com/p/0B2-037Y-00002

  • What is a good alternative or modification to the one leg hammer curls until you build strength to do them? Loving these workouts but struggle with those moves!

  • You killed me today. But it feels great and I am so happy that I have stuck to your 12 week plan! Thank you for making it easy and free!

  • I think I’ve asked this before in one of your older videos. How do you keep your ball from not rolling away from you, like mine likes to stray to the side of the mat so it kinda disrupts my workout.

  • Workout is not tough for me….. Workout is everyday schedule in my routine life… Bt these workout sweat whole body… Such a awesome workout joanna.. U r great

  • This split has been working well for me, 90* days of workout sessions then 2 weeks completely off, restart with two weeks maintenance sessions, then resume schedule below:

    Mon: Legs (Body weight exercises + optional jog / jump rope for 15 minutes) + Abs (intensity < 6 Light Volume / Maintenance Session )
    Tue: Chest / Delts / Biceps (Intensity 7+ target for Growth Session)
    Wed: Legs (Weighted exercises Intensity 7+ Growth Session) + Abs
    Thursday: Back / Triceps (Intensity < 6 Maintenance Session)
    Friday: Legs (Body weight exercises + option jog / jump rope for 15 minutes) + Abs (intensity < 6 Light Volume / Maintenance Session )
    Sat: Chest / Delts / Biceps (intensity < 6 Light Volume / Maintenance Session )
    Sun: Back / Triceps (Intensity 7+ Growth Session)

    *Can be less than 90 due to injury or sickness, etc…

  • Yo, Jeremy! You’re a lifesaver. Let me just tell you that. No other YouTuber breaks workouts down like you do. They just make it simple and sweet, which is cool too, but we need to know whether we’re making gains or not in the best way possible, and you give that! No one wants to waste their time.

    Thanks so much for this video bro! Much appreciated. ������

  • i have some questions that i really need u to answer:
    1. i want to add muay thai in my 3 days in a week full body workout, can u give an advice?
    2. can i count muaythai traning as a cardio?
    thankyou

  • ❣The back of my thighs is still sore from day 3 and I don’t feel like working out tomorrowwww….But I love the way my body is changing so I WILL…..THANK YOU! ❣