new fit in 56 workout logs intermediate home program€¦ · fit in 56 – intermediate home...

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www.mcfuturefitness.com

FITIN56–INTERMEDIATEHOMEWORKOUTPLAN

WEEK 1&2

DAYSPERWEEK 2to4.Canrepeatworkoutsifyouwantovertheweek.

WORKOUTSPLIT Fullbodyx2.Upperlowerpairing.

EQUIPMENTNEEDED

DB’sorKB’sChairorabenchMatStep(oranythingtoelevateyourfooton&lieontoliftupyourbody)

LOGBOOK Recordtheweight&numberofrepsineachsetinthelogbookbelow.

NOTES Usingsupersetswhereyouarealternatingbetween2exercises.E.g.Doasetof1a,then1b,rest&repeatfor3sets.

PROGRESSION Aimtocompletemorerepsinthenextworkoutoruseaheavierweight.E.g.10to15reps.Ifyoudid10repsthefirstworkout,youwilltrytobeat10thenextworkoutandworkupto15.Improvequalityoftherepsandreallyfocusonfeelingthemuscleworking.Thelast2-3repsofeachsetshouldbedifficult.

RESTPERIODS Norestbetweenpairedexercises.60secrestbetweensets.

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Week1:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES

1a 2KB/DBGobletsquats(3secdown,pause,up)

3 15to20 0sec

1b Pressups(3secdown,stepunderknees)

3 10to15 60sec

2a KB/DBSplitSquats(Frontfootelevated)

3 10to15 0sec

2b KB/DBOnearmrow(2secsqueeze)

3 10to15 60sec

3a B-StanceHipThrust 3 15to20 0sec

3b KB/DBLateralraises(4secdown)

3 15to20 60sec

4a Toestosky 3 10to15 0sec

4b ReverseCrunches 3 10to15 60sec


1a SinglelegChairsquats 3 10to15 0sec

1b DB/KBStandingShoulderpress 3 15to20 60sec

2a FrontFootelevatedreverselunges

3 10to15 0sec

2b KB/DBPullover 3 10to15 60sec

3a DB/KBRDL’s 3 10to15 0sec

3b ChairDips 3 15to20 60sec

4a KB/DBsidebends 3 10e/s 0sec

4b Deadbugs 3 10e/s 60sec

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1a 2KB/DBGobletsquats(3secdown,pause,up)

3 15to20 0sec

1b Pressups(3secdown,stepunderknees)

3 10to15 60sec

2a KB/DBSplitSquats(Frontfootelevated)

3 10to15 0sec

2b KB/DBOnearmrow(2secsqueeze)

3 10to15 60sec

3a B-StanceHipThrust 3 15to20 0sec

3b KB/DBLateralraises(4secdown)

3 15to20 60sec

4a Toestosky 3 10to15 0sec

4b ReverseCrunches 3 10to15 60sec


1a SinglelegChairsquats 3 10to15 0sec

1b DB/KBStandingShoulderpress 3 15to20 60sec

2a FrontFootelevatedreverselunges

3 10to15 0sec

2b KB/DBPullover 3 10to15 60sec

3a DB/KBRDL’s 3 10to15 0sec

3b ChairDips 3 15to20 60sec

4a KB/DBsidebends 3 10e/s 0sec

4b Deadbugs 3 10e/s 60sec

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WEEK 3&4


WORKOUTSPLIT Fullbodyx2.AddedSupersets.Upper&lowersupersetsforthesamemusclegroups.

EQUIPMENTNEEDED



NOTES Usingsupersetswhereyouarealternatingbetween2exercises.E.g.Doasetof1a,then1b,rest&repeatfor3sets.TempoTrainingtocontrolmovementsandmakemuscleswork.Tri-setstoaddmoreworkinashortamountoftime.(Sameassupersetsbutusing3exercisesinsteadof2)



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Week3:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBGobletSquat5/3/1

(5secondsdown,3secpause)3 10 0sec

1b KB/DBFloorPress

(3secdown,pause)3 15to20 60sec

2a SingleLegBracedRDL 3 10to15 0sec

2b B-StanceDB/KBHipthrusts 3 15to20 60sec

3a KB/DBSkullcrushers 3 10to15 0sec

3b 2KB/DBPullovers 3 10to15 60sec

4a KB/DBSplitSquats(slowpulses)

2to3 10to15e/s 0sec

4b KB/DBPlankPullacross 2to3 10to15e/s 0sec

4c KB/DBLateralraises(4secdown)

2to3 10to15 60sec

Week3:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBSumoDBDeadlifts5/3/1


1b Chair/BenchDips

(3secdown)3 10to15 60sec

2a KB/DBStepups 3 10to15 0sec

2b KB/DBBracedBulgarianSplitSquats 3 10to15 60sec

3a DB/KBuprightrows 3 15to20 0sec

3b DB/KBReardeltraises 3 15to20 60sec

4a KB/DBHipThrusts(3secsqueeze)

2to3 15to20 0sec

4b Shouldertaps 2to3 10to15e/s 0sec

4c KB/DBSeatedcurls(3secdown)

2to3 15to20 60sec

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Week4:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBGobletSquat5/3/1


1b KB/DBFloorPress

(3secdown,pause)3 15to20 60sec

2a SingleLegBracedRDL 3 10to15 0sec

2b B-StanceDB/KBHipthrusts 3 15to20 60sec

3a KB/DBSkullcrushers 3 10to15 0sec

3b 2KB/DBPullovers 3 10to15 60sec

4a KB/DBSplitSquats(slowpulses)

2to3 10to15e/s 0sec

4b KB/DBPlankPullacross 2to3 10to15e/s 0sec


2to3 10to15 60sec

Week4:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBSumoDBDeadlifts5/3/1


1b Chair/BenchDips

(3secdown)3 10to15 60sec

2a KB/DBStepups 3 10to15 0sec

2b KB/DBBracedBulgarianSplitSquats 3 10to15 60sec

3a DB/KBuprightrows 3 15to20 0sec

3b DB/KBReardeltraises 3 15to20 60sec

4a KB/DBHipThrusts(3secsqueeze)

2to3 15to20 0sec

4b Shouldertaps 2to3 10to15e/s 0sec

4c KB/DBSeatedcurls(3secdown)

2to3 15to20 60sec

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WEEK 5&6


WORKOUTSPLIT Fullbody8/8/16Method.Upper&lowertri-setsforthesamemusclegroups.

EQUIPMENTNEEDED

DB’sorKB’sChairorabenchStep(oranythingtoelevateyourfooton&lieontoliftupyourbody)Mat


NOTES Usingsupersetswhereyouarealternatingbetween2exercises.E.g.Doasetof1a,then1b,rest&repeatfor3sets.Usingtri-setswhichisthesameasabovebutwith3exercisesinsteadof2(1a,1b,1c…)


RESTPERIODS Norestbetweenpairedexercises.60-90secrestbetweensets.

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Week5:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBRDL’s

(4secdown)3 8 0sec

1b KB/DBSingleleghipthrust

(3secsqueeze)3 8 0sec

1c DB/KBGlutebridges(3secsqueeze)

3 16 60-90sec

2a KB/DBSeatedOverheadextensions(3secdown)

3 8 0sec

2b KB/DBNeutralGripShoulderpress(3secdown)

3 8 0sec


3 16 60-90sec

3a DB/KBGobletsquat(Heelselevated)

3 15to25 0sec

3b KB/DBSinglearmrow 3 10to15 60sec

4a Plank 2 Holds 60sec

Week5:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBGobletSquats1.5reps3 8 0sec

1b KB/DBStepups 3 8 0sec

1c DB/KBGobletReverselunges(Alternating)

3 16 60-90sec

2a 2KB/DBPullover(4secdown)

3 8 0sec

2b KB/DBBentoverrow(2secsqueeze)

3 8 0sec

2c KB/DBReardeltraises(Thumbsfacingin,3secdown)

3 16 60-90sec

3a KB/DBSumoDeadlifts(don’ttouchground)

3 15to25 0sec

3b KB/DBFlatDBpress 3 10to15 60sec

4a SidePlank 2 Holds 60sec

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Week6:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBRDL’s

(4secdown)3 8 0sec

1b KB/DBSingleleghipthrust

(3secsqueeze)3 8 0sec

1c DB/KBGlutebridges(3secsqueeze)

3 16 60-90sec

2a KB/DBSeatedOverheadextensions(3secdown)

3 8 0sec

2b KB/DBNeutralGripShoulderpress(3secdown)

3 8 0sec


3 16 60-90sec

3a DB/KBGobletsquat(Heelselevated)

3 15to25 0sec


4a Plank 2 Holds 60sec

Week6:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBGobletSquats1.5reps3 8 0sec

1b KB/DBStepups 3 8 0sec

1c DB/KBGobletReverselunges(Alternating)

3 16 60-90sec

2a 2KB/DBPullover(4secdown)

3 8 0sec

2b KB/DBBentoverrow(2secsqueeze)

3 8 0sec

2c KB/DBReardeltraises(Thumbsfacingin,3secdown)

3 16 60-90sec

3a KB/DBSumoDeadlifts(don’ttouchground)

3 15to25 0sec

3b KB/DBFlatDBpress 3 10to15 60sec

4a SidePlank 2 Holds 60sec

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WEEK 7&8


WORKOUTSPLIT Fullbodyx2.AddedSupersets&Giantsets.Upper&lowersupersetsforthesamemusclegroups.

EQUIPMENTNEEDED



NOTES Usingsupersetswhereyouarealternatingbetween2exercises.E.g.Doasetof1a,then1b,rest&repeatfor3sets.TempoTrainingtocontrolmovementsandmakemuscleswork.Tri-setstoaddmoreworkinashortamountoftime.(Sameassupersetsbutusing3exercisesinsteadof2)Giantsetsusedformorevolumeandaddedmetabolicstress.



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Week7:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBWideGobletSquat

(controlledtempo)3 15to25 0sec

1b KB/DBFrontfootelevatedsplit

squats(controlledtempo)3 15to20 60sec

2a KB/DBHipThrusts Asmanyasneeded

50 Aslittleaspossible

3a Pressups(Stepunderneathknees)

3 10to15 0sec


4a KB/DBLateralraises Asmanyasneeded


5a KB/DBSwings 2to3 20to30 0sec

5b KB/DBSidebends 2to3 10to15e/s 0sec

5c KB/DBClosegripDBFloorpress2to3 15to20 60sec

Week7:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBGobletSquat

(heelselevated)3 15to25 0sec

1b KB/DBSinglelegRDL

(braced)3 15to20 60sec

2a Bodyweightwalkinglunges Asmanyasneeded

50e/l Aslittleaspossible

3a KB/DBSeatedArnoldpress 3 15to20 0sec

3b KB/DBPullovers 3 10to15 60sec

4a KB/DBSeatedYraises Asmanyasneeded


5a KB/DBSidelyingHipabductions 2to3 20e/s 0sec

5b KB/DBRenegaderow 2to3 10to15e/s 0sec

5c KB/DBV-ups 2to3 10to15 60sec

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Week8:WORKOUT1 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBWideGobletSquat

(controlledtempo)3 15to25 0sec

1b KB/DBFrontfootelevatedsplit

squats(controlledtempo)3 15to20 60sec

2a KB/DBHipThrusts Asmanyasneeded


3a Pressups(Stepunderneathknees)

3 10to15 0sec


4a KB/DBLateralraises Asmanyasneeded


5a KB/DBSwings 2to3 20to30 0sec

5b KB/DBSidebends 2to3 10to15e/s 0sec

5c KB/DBClosegripDBFloorpress2to3 15to20 60sec

Week8:WORKOUT2 Sets Reps Rest SET1 SET2 SET3 NOTES1a KB/DBGobletSquat

(heelselevated)3 15to25 0sec

1b KB/DBSinglelegRDL

(braced)3 15to20 60sec

2a Bodyweightwalkinglunges Asmanyasneeded


3a KB/DBSeatedArnoldpress 3 15to20 60sec

3b KB/DBPullovers 3 10to15 0sec

4a KB/DBSeatedYraises Asmanyasneeded


5a KB/DBSidelyingHipabductions 2to3 20e/s 0sec

5b KB/DBRenegaderow 2to3 10to15e/s 0sec

5c KB/DBV-ups 2to3 10to15 60sec

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Wehopeyouhaveenjoyedthe8weekFITin56workouts.

Theseworkoutsaredesignedtogetprogressivelyharderovertheweeksandyoushouldnowfeelalotstrongerthanyoudid8weeksago!Wehopethatyoucanusethis8weeksasabasetocontinueonmakingimprovementswithyourbody,mindandoverallhealth.This8weeksisonlythebeginningofyourjourneyandweencourageyoutotakeallthetoolsyounowhaveandcontinuetopushyourselfgoingforward.

3Keysforyouwithtraininggoingforward;-Execution.Makingsureyouareusingtherightmusclestodotheexercisesandlimitinganyswinging/momentumineveryexercise.It'smuchbettertodoalightweightproperlythanuseaheavierweightandhavepoortechnique.-ProgressionYouhavetobeprogressingtoforceyourbodytoadapt. -Consistency Consistentlyworkingout. Consistentlyexecutingtheexercisescorrectly Consistentlyprogressing

Wewouldlovetohearsomefeedbackonthetrainingprogramandanythingthatyouthinkwecouldimprove.

Matt.

new fit in 56 workout logs intermediate home program€¦ · fit in 56 – intermediate home...

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