5 Day Exercise Routine – 8 Week Monster Training Course

 

FYR 2.0: Hannah Eden’s 8-Week Muscle-Building Fat-Loss Plan | Trailer

Video taken from the channel: Bodybuilding.com


 

MY FULL 8 WEEK PROGRAM | Ep 1

Video taken from the channel: Heidi Somers


 

Monster Monday At-Home HIIT Workout | Hannah Eden’s FYR 2.0

Video taken from the channel: Bodybuilding.com


 

Monster Monday At-Home HIIT Workout: FYR: Hannah Eden’s 30 Day Fitness Plan by RSP

Video taken from the channel: Bodybuilding.com


 

FYR 2.0 Program Overview | Hannah Eden

Video taken from the channel: Bodybuilding.com


 

At-Home Core & Upper-Body Workout | FYR 2.0: Hannah Eden’s Muscle-Building Fat-Loss Plan

Video taken from the channel: Bodybuilding.com


 

Intense 5 Minute At Home Back Workout

Video taken from the channel: Anabolic Aliens


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Order now. 5 Day Workout Routine 8 Week Monster Training Program Here is a sample schedule: Day 1 Upper Body; Day 2 Lower Body and Abs; Day 3 Upper Body; Day 4 Lower Body and Abs; Day 5 Bodyweight Full Body. For another incredibly effective 5-day split program, check out Jay Cutler Living Large, a full 8-week program for building mass in Bodybuilding.com BodyFit Elite.. The Winners J-DAWG 1st Place. Five day splits are among one of the most common splits used among bodybuilders these days.

Day 5: Back + (Light) Biceps. Day 6: Rest. On “light” days, do 1–2 workouts (6–8 sets) and on heavy days, do 3–4 workouts (9–12 sets). Chest workouts target the triceps more than shoulder workouts do, so it’s better to pair the “light” day with the chest and the “heavy” day with the shoulders. This program is designed to pump up the volume for three weeks, address strength for the next two weeks, then finish up with three more weeks of volume.

During the strength phase, you’ll cut volume, increase weight by about 10–20 pounds per exercise, and rest more between sets. 8 Week Powerlifting Program Spreadsheets. An 8 week powerlifting program is for developing the squat, bench press, and deadlift of an athlete over the course of two months. Some of these are for peaking, while others are better suited for off-season training.

Don’t see the program spreadsheet you’re looking for?I’m also a huge fan of the 5 day split. My routine is very similar to this one, but I was hoping to get some feedback. My schedule is M-F with Saturday primarily used for a low intensity longer cardio session like hiking or even a beach swim followed by a BBQ.

Sundays are a complete rest/ meal prep day for the upcoming week. The Problems With Most 5-Day Workouts. The vast majority of the 5-day routines I’ve seen have some (or all) of the following characteristics in common: It uses a stereotypical “body part split.“ For example, one day is chest day, the next is back day, the next is shoulder day, and so on. This isn’t necessarily a bad thing in and of itself.

I recommend rotating your strength phase movements every 4-5 weeks so you make consistent progress. For example, you could substitute squats with front squats. Size Phase. The next 3 workouts in this program focus on blood volume and nutrient delivery. The goal rep range will be 8-12.

Rest periods will be 60-90 seconds between sets. The following 5 day workout routine is based on a 5 day split. Using this routine, you will train one body part per day for duration of 5 days. This routine will allow you to maximize your training while allowing for optimal rest and recovery times.

Phase I: Mass and Strength Gains (weeks 1-4); Phase II: Muscle Mass and Definition (weeks 5-8); Phase I: Mass and Strength Workouts (Weeks 1-4) Your first 4 weeks are going to be all about building a solid foundation of mass and strength.Whether you’re new to bodybuilding or you’ve been in this game for a while, these workouts will simply help you pack on some serious size.

List of related literature:

This routine is for training six times per week, dividing the body parts into three two-day workouts.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

On many days I would add a third training session at lunchtime.

“Total Recall” by Arnold Schwarzenegger
from Total Recall
by Arnold Schwarzenegger
Simon & Schuster UK, 2012

Trying to do all of this work in one workout would be a killer, especially since some of the same muscles are involved in training different body parts, and if these muscles get too tired and don’t have

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

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

For advanced training (>3 days/week), it is recommended that a split routine be used (e.g., first and third day: upper body; second and fourth day: lower body).

“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

Novice: whole-body training 2–3 days per week b.

“Sports Medicine: Study Guide and Review for Boards” by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
from Sports Medicine: Study Guide and Review for Boards
by Jonathan T. Finnoff, DO, Mark A. Harrast, MD
Springer Publishing Company, 2011

The routine is safe and doable and includes segments that reduce stress and increase strength, flexibility, and overall pep and vitality.

“Yoga For Dummies” by Larry Payne, Georg Feuerstein
from Yoga For Dummies
by Larry Payne, Georg Feuerstein
Wiley, 2014

Alternately, the workout could be split over three days: on Day 1 work legs and shoulders, Day 2 biceps and back, Day 3 chest and triceps.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Everyone doing this program should take at least a week off afterward, with two weeks off optimal for many of you.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

This program permits very intense workouts because each body part has at least 3 days to recuperate.

“Spinal Cord Injuries E-Book: Management and Rehabilitation” by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
from Spinal Cord Injuries E-Book: Management and Rehabilitation
by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
Elsevier Health Sciences, 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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62 comments

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  • Cann i do all intense 5 minutes Workout of yours upload “intense 5minutes back,biceps,traps,triceps,leg, forearms,shoulder” daily not alternate like Monday biceps Tuesday this…… Plz reply I m eagerly awaiting for ur reply love from India��������❤️

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  • Seems like an amazing program and workout. The only thing I don’t like is the fact she said he’s a beginner when clearly he’s not

  • Yes pigs can devour a human body in 8 minutes. But they aren’t the only animals that will eat anything. Chickens also will eat anything as well….they will even kill their own.

    But I was wondering if this program is still available or if you have something coming soon for this year….

  • I just did this with you guys through the vid, can already feel the muscles being achy but it makes me happy af. I’ll start boot camp next year, so been working out at home for about a month or two but always left out my back, and by now i can feel when my body needs the strenght from there. Thank you for this video, super helpfull and already can tell its really effective as well!
    And to everyone whose whatching this: if a girl can do it yall can too, so get on the floor and get started!

  • One of the best home workout he said right it may not look effective but when i try it with this video i found it highly effective and hard so thanks for making this video

  • Starting today, August 4th 2020. Will do this workout 2 times a day for 1 mont to see progression: day 1: Done, no change✅

  • I do this workout before I start my back workout… and I can’t forget how he says.. 5 EXERCISES 1 MIN LONG EACH (HIT HIM IN THE BACK TODAY)… Ok sorry that was a bit immature xD

  • I searched for many back home workouts and this is the first one, which I really tgink would work intense. Even the first task look really nice

  • Awesome content.! I love videos that are only 5 min long but still kick your butt.! Simple and easy to follow workouts that are easy on the joints.!! Please keep posting more.

  • The font for “Arms and Abs” day title, Literally had my husband and I dying, because the first time I read it I swear it said Anus and Abs ��������

  • i thought huhh!! only 5 minute? ok it will save my time. thn i finished this 5 min. workout for 1 hour. damn it!! i cnnt feel my back. ������

  • How can i get a hold of this porgram �� ive been doing the “beginners how to set up a workout” video workout plan im really interested in this i didnt see this until now

  • This is awesome. I’ve tried many back workouts that are usually about 10-15 minutes long (mainly targeted for women), and I feel the burn in my shoulders or arms and never really anything on my back. But this one is absolutely amazing, fixes my back after a long day of work, at home without going to the gym and I can definitely feel the burn. Love it!

  • Great workout, but I swear that was the most amount of ad breaks I’ve ever seen in my entire life. Idk how much control you guys have over advertising but if you have any….cut back please.

  • Thank you so MUCH Hannah, my baby girl’s name is Rachael Hannah. ❤ Could anyone, especially you Hannah tell me a decent to good sports bra to keep the ‘only two sucker’s I can trust’ in place?!?!? ��������

  • GREAT workout BUT, commercials in the MIDDLE of a set???!!! Tell your advertisers to place them in the one minute breaks PLEASE! It ruins being able to follow along.

  • I wish you would workout like we do in the army. 4 counts equal 1. After about 10 counts, start making some noise. Like “Keep going keeping going….this [email protected]#$ is too easy”. Great video and now I am going to workout lol….seriously

  • Last year I lost 50 pds working out to Hannah Eden. She is incredible. Her workouts are incredible. Months after abdominal surgery and I am jumping back in. It can be hard as a beginner but within a week you will build strength and endurance. Her workouts are amazing for weight loss. Within 4 weeks you can own these workouts and more. I added a 25 minute run and this can be sufficient for full body transformation. Be sure to eat right!

  • Ok help…will this program help me lose the extra lose, hiding my muscle type of jiggle? Haha. I’ve been working out for awhile, I feel and see slight definition but I need to really shred the jiggle. Especially core and butt/thighs. Ugh. I’m down 15 and want another 10. Can’t break this stall

  • I’m so excited for your workouts again! Your workouts have always put my body in the best shape! I feel like it’s been to long for a challenge! Thank you so much!

  • Not trying to be rude but is this a trans man? Like a man to female transformation…. the body structure doesn’t look very feminine

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  • Wow… Searched for new options for back workout, just to find two new moves. Ended up doing the whole workout and now exhausted and I actually notice I have muscles on my back. Kills, but I love it.

  • This easy ass workout get out of here with that, I’m real ripped and I do three sets of workouts two times a day for five days a week way harder than this I do push-ups, dips, real burpees, planks, pull-ups it ended off by walking back and forth for 15 minutes straight My workout way harder than this workout I wish I knew these people I would do this with ease gorilla burpees is nowhere near the real burpees The little planks that she doing is nowhere near the real planks and I don’t even use weights.. this workout real sweet…

  • Taking it on tomorrow. The first couple of curse words i had to turn it up to see if i was hearing things! lol! you rock lady!! My kinda girl!

  • I want that bad bitch as my trainer. Her energy is high over the top and she keep the workout interesting. This girl is on fireeee.. �� �� �� ��

  • Omg thank you so much. It’s very sweet and thoughtful of you. This is really going to make an impact in my life. Thank you thank you

  • This was a fantastic workout! Time goes by so fast and a ton of variety makes it seem that much faster. Paired with the two rounds of her upper body bonus workout yesterday I’m definitely feeling more T -Rex arms.

  • Se padra poner en español por eya es espectacular y tiene muchísima energía además que tiene cuerpaso y lo ejercicios están muy bien son puro pawer �� �� �� �� ��

  • Who would have believe that I will finally find a diet that works. It’s called Next Level Diet and you are just a few steps away from getting your diet prepared. Trust me, don’t waste your time on stupid diets and fat loss pills or teas.

  • I am sooooo in love with her… Ive been into jump rope and lost a bunch of weight but now I’m wanting to kick it up a notch… Im loving this!

  • Hello I’m a beginner and I’ve seen your videos and I’m motivated to change my life and body love how you push and motivate what do you recommend for me to begin I’m a mother of 3 and my weight is probably 160 and I’m 5’3’ I want to tone and loose weight that is my goal but I have no clue of how to begin.

  • It was super wow n amazing… i din know my strength till i followed u in this workout….u r fitness GOD sent…!! Pls come.singapore..!!!

  • Holy shit… just did day one.. I almost quit.. but I didn’t… Thanks Hannah for always motivating me to push my ass to the limits ��

  • As a big breasted woman I find these workouts uncomfortable. I cannot imagine how Hannah gets around the discomfort of her large breast implants.. The bounce would be very uncomfortable.

  • Omg! I just cut a sweat…of TEARS…this woman is the iconic of workouts…and what’s awesome is that she advises to go at your pace…well imma give it a try and hope for the best…wish me Luck Ms. Hannah…����

  • Damn! I’m pretty proud of myself and I thought I was cut, but this sister here, I could learn some things, I’m looking for no limits.����

  • i have sweat coming from my hairline to my nose ears and chin..you dont have to use kettle bells i used reg weights…its all about accurate you make each move it burns the same!!! i loved this!!

  • I would to see a video about each exercise (pull ups, squats, dead lifts, etc.) with an explanation of how to correctly do them and which muscles I should be feeling when I perform them. It’d be a very helpful guide for beginners.

  • Is the program still available? After having my baby 10 months ago I’m ready to hit the gym finally! Better late than never lol I’d love to follow your routine we have similar body types.

  • I stopped watching your videos for awhile (just busy) and now i’m always looking for a new upload! I forgot how sweet and genuine you are! I love the vlog and workout! I work at my apartment gym so not sure how I can follow these exercises, but you make me want to go get a gym membership! lol i may print it out still and work with what i have at the gym! Thank you!

  • Starting this program today! Super excited to see my results! May record some of it. But will definitely have before and after photos ����♥️ thank you for giving this program away to everyone! You’re amazing ����

  • So I’ve been advised not to do deadlifts because of my lower back SI issues. What do you recommend instead? Also, thank you for sharing this program with us for free.

  • So I’ve been MIA and just got to this video. I’d like to do the program but it’s no longer available online, any way to still get it emailed?

  • really gotta get some mooscles since i’m an underweight stick figure, i couldn’t keep up with some exercises that well but i’ve literally just tried it for the first time, i hope i can keep doing this… imma download the app ��
    edit: i don’t know what alot of this means or what i actually need to be healthy ;( nooooo

  • Hey Hannah, I accidentally found this Tabata Tuesday by accident two weeks ago.
    I am working through this pandemic in UK and put a lot of weight on. With gyms closed, I couldn’t be bothered to push myself at home.
    Well needless to say the first day I did this, it was exhausting. I couldn’t walk the next day. I been doing your video mainly, amongst other various fitnesses, and wanted to say Thank you.
    I have watched a few ladies building on body building. I never felt so uplifted and motivated, you push extremely hard to push us at home. I am finding your other videos quite challenging for me especially core work, however I will continue to push myself. Your authentic, true and unique. I just want to say a massive thank you. Stay blessed sister and God bless you.

  • IM SO EXCITED AND READY!!!! been needing some motivation and some type o schedule of workouts to help me follow! Eeekkk. All downloaded and printed out and ready to hit it up!

  • I always start this stuff LATE! Sheesh. Well if it’s not too late then I’ll try it later. Or if you are doing it again at another time then I’ll do it then. I’ll still eat ham. Lol.

  • I do this 4-5 times a week! Been doing it for about couple months now and man this back exercises are awesome!! I’ve gotten so much muscle from this and man I can finally sit back without any back issues including my spine popping back out like it use to! Thank you every much for this!

  • So i’m from Canada, and it can be really hard to motivate yourself to work out when it’s dark, cold and snowy the roads bad…ect…any tips for winter? I’m not into sports at all either? I know you can relate as you are from Alaska hoping you have some tips (lol auto correct put tims…hahah ) on staying strong in winter…

  • I am completely in love with this. FYR 2.0 is great evolution on FYR 1.0. Tis is the best I have ever seen and will see I believe. No wonder most viewed trainings on bodybuilding site. I love to follow this training Hannah. I love your energy, intensity, variance, building up on training intensity/level and motivation. So great. I hope more is cmming! Lifetime follower!!!!!! Love and hate relationship with this training, but more in love 😉

  • Heidi,
    You have given me the confidence I needed to finally start my own YouTube channel and post my own videos.

    Thank you for radiating positivity and inspiring me to be the best version of myself. Fitness has always been a part of my life but this confidence has not, and seeing you be so unapologetically you is amazing ������ Cheers

  • I will do that from now and tell u guys the result

    1st day:it wasn’t easy but i give it a try i think that i didn’t do the exercise right iam so tierd to do it again now iwill do it tonight too��

  • I am going to start week 6 tomorrow. I did not start this for losing weight, but to gain strength and muscles and it’s worth it, I mean I feel stronger than never and I can do much more push-ups than before and my strength increased (I can see this when running/jogging). Totally recommend this, even though this is for intermediate to advanced tbh. For beginners might be a bit hard, but you can start and make your may to the next level.:)

  • HOW DID YOU KNOW I NEED THIS? I have a goal to be down to a certain pant size by the end of 2019 (no weight goals, because fit isn’t measured by weight!), and this is exactly what I needed since we have about 12 weeks left in the year. THANK YOU!

  • Thank you so much.. But i can’t get how to start the program it’s on the website but doesn’t get me to any page except the cover.. Any help please?

  • can you make a separate video showing how to do all the exercises? there are a couple I don’t know or would like to see how to do them to fix my form!:)

  • Started off a couple days late �� butttttttt I’m here. Finished the 1st leg/glute day & let me tell you, I’m dyingggggg. HALP!!! ����

  • Hey Heidi! I have been following you for a while and I have heard many times that you talk about intuitive eating. I recently read the book and have been listening to the authors podcast and she says that it has nothing to do with dieting and limiting what you eat/ changing your body. I am just a little confused and wondering how you go about using this freeing way of eating. PS love your videos girl!

  • I love hannah but i wish they would use an actual beginner and not someone who already looks ripped just so we could see the change in 8 weeks.. Sometimes they give 20 mins plans which actually takes me more than an hour to complete…