60 Day Revolution: The Workout Plan

Sixty days from today, you'll be stronger, leaner, and smarter about how to craft your own workout programs.

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  • Goal

    Burn Fat, Build Muscle, Increase Endurance

  • Skill level

    Intermediate

  • Duration

    60 Days

  • Days per week

    5

  • Goal

    Burn Fat, Build Muscle, Increase Endurance

  • Skill level

    Intermediate

  • Duration

    60 Days

  • Days per week

    5

Welcome to 60 Day Revolution!

Take a good look in the mirror right now and say “goodbye” to what you see. Sixty days from today, you’ll be stronger, leaner, and smarter about how to craft workout programs for yourself! Below we will show you the break down of each “Day.”

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Upper Body Day

There are a wide variety of sets and reps used for each phase of the 60 Day Revolution. On Upper Body Day, there are different set and rep schemes for each triset. Refer to the chart below during each week of the program. All sets and reps are expressed as sets x reps. For instance, on Week 1 (Intro) on Triset # 1, you’ll do 3 x 10, or 3 sets of 10 reps. In Week 8 (Shock) on the same triset, you’ll do 7-10 sets of one rep. Use the heaviest weights you can manage with good form during all weeks, except for Week 7; this is a DELOAD and meant as a break before you hit Week 8, the SHOCK phase where you’ll use the heaviest possible weights that you can lift. 

Important Note: As the reps pyramid down, go up in weight.

upper-body-chart

Lower Body Day

Refer to the chart below during each week of the program. All sets and reps are expressed as sets x reps. Use the heaviest weights you can manage with good form during all weeks, except for Week 7; this is a deload and meant as a break before you hit Week 8, the shock phase where you’ll use the heaviest possible weights that you can lift. 

Important Note: As the reps pyramid down, go up in weight.

lower-body-graphic

Conditioning Day

On each conditioning day, PICK ONE OPTION: indoor sprint; outdoor sprint; or rowing machine, and use the rep guidelines provided for that week. Perform one conditioning day per week. If you have a lot of fat to lose, bump it up to two conditioning days per week. Note that Week 7 conditioning is 30 minutes of steady-state cardio at moderate intensity. There is no conditioning workout in Week 8, though you can perform Week 7’s steady-state cardio session if desired.

start_the_program

Full-Body Day

Refer to the chart below during each week of the program. All sets and reps are expressed as sets x reps. Use the heaviest weights you can manage with good form during all weeks, except for Week 7; this is a DELOAD and meant as a break before you hit Week 8, the SHOCK phase where you’ll use the heaviest possible weights that you can lift.

Important Note: As the reps pyramid down, go up in weight.

Full-body-graphicj

Challenge Days: Get Social!

In each week, perform the challenge workout provided. Share your results on social media to compare times and scores with the hashtag #60DayRevolution

Jump Start

Perform the following warmup routine as a circuit before all workouts.

  • Shoulder Mobility* (10 reps)
  • Side Bend (10 each side)
  • Trunk Rotation (10 each side)
  • Yoga Pushup** (10 reps)
  • Band Pull-Apart (10 reps)

*You can use arm circles, face pulls, or the shoulder mobility exercise of your choice.
**Perform a normal pushup, then in the top position form a pike with your hips; your body will form a triangle with the ground; keep your back flat and legs straight.

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The Plan

  • Goal

    Burn Fat, Build Muscle, Increase Endurance

  • Skill level

    Intermediate

  • Duration

    60 Days

  • Days per week

    5

Intro

Week 1
  • Day 1

    Upper Body

    60 min

    9

    Yes

    Upper Body

    Each workout consists of three trisets. Don’t rest between exercises within the triset, and rest only 90-120 seconds at the end of each triset. In each category, choose one exercise for each workout day and stick with it for that day; you can change it in subsequent workouts. Get creative with your combinations. For instance, don’t just triset the first move in each category: pullups, barbell bench, and hanging leg raises. Try combining pullups with alternating dumbbell bench, and V-ups, then shake up the rotation for something totally different the next week. The other major variable is the number of sets and reps done in each phase of the program.

  • Day 2

    Lower Body

    60 min

    7

    Yes

    Lower Body

    Each workout consists of two supersets and a single lift (a hip hinge) performed in straight sets. Make sure to rest between supersets for about 90-120 seconds. Where you have exercises to choose from, pick one exercise for that particular day and stick with it; choose a different exercise the following week.

  • Day 3

    Conditioning (Choose 1)

    30 min

    3

    Yes

    Conditioning (Choose 1)

    On each conditioning day, pick one session: indoor sprint; outdoor sprint; or row, and use the rep guidelines provided for that week. Perform 1 conditioning day per week. If you have a lot of fat to lose, bump it up to 2 conditioning days per week. Note that Week 7 conditioning is 30 minutes of steady-state cardio at moderate intensity. There is no conditioning workout in Week 8, though you can perform Week 7’s steady-state cardio session if desired. POWER BOOST: Add intensity to your conditioning day. Perform 10 burpees or 30 seconds of mountain climbers in between each round.

  • Day 4

    Rest

  • Day 5

    Full-Body

    60 min

    7

    Yes

    Full-Body

    Perform all supersets according to the rep guidelines for the given week. Make sure to rest between supersets for about 90-120 seconds. When the supersets are complete, choose one finisher and follow the directions for that finisher. Time your finishers from week to week to measure improvement.

  • Day 6

    KB Circuit Challenge

    ***

    6

    Yes

    KB Circuit Challenge

    Perform the above circuit three times through, resting as little as possible. Use a 16 kg kettlebell and record your total time. Share your results on social media to compare times and scores with the hashtag <a href="/videos/60-day-revolution-squat-matrix" target="_blank">#60DayRevolution</a>.

  • Day 7

    Rest

Base

Week 2
  • Day 1

    Upper Body

    60 min

    9

    Yes

    Upper Body

    Each workout consists of three trisets. Don’t rest between exercises within the triset, and rest only 90-120 seconds at the end of each triset. In each category, choose one exercise for each workout day and stick with it for that day; you can change it in subsequent workouts. Get creative with your combinations. For instance, don’t just triset the first move in each category: pullups, barbell bench, and hanging leg raises. Try combining pullups with alternating dumbbell bench, and V-ups, then shake up the rotation for something totally different the next week. The other major variable is the number of sets and reps done in each phase of the program.

  • Day 2

    Lower Body

    60 min

    7

    Yes

    Lower Body

    Each workout consists of two supersets and a single lift (a hip hinge) performed in straight sets. Make sure to rest between supersets for about 90-120 seconds. Where you have exercises to choose from, pick one exercise for that particular day and stick with it; choose a different exercise the following week.

  • Day 3

    Conditioning (Choose 1)

    30 min

    3

    Yes

    Conditioning (Choose 1)

    On each conditioning day, pick one session: Indoor Sprint; Outdoor Sprint; or Row, and use the rep guidelines provided for that week. Perform 1 conditioning day per week. If you have a lot of fat to lose, bump it up to 2 conditioning days per week. Note that Week 7 conditioning is 30 minutes of steady-state cardio at moderate intensity. There is no conditioning workout in Week 8, though you can perform Week 7’s steady-state cardio session if desired. POWER BOOST: Add intensity to your conditioning day. Perform 10 burpees or 30 seconds of mountain climbers in between each round.

  • Day 4

    Rest

  • Day 5

    Full-Body

    60 min

    7

    Yes

    Full-Body

    Perform all supersets according to the rep guidelines for the given week. Make sure to rest between supersets for about 90-120 seconds. When the supersets are complete, choose one finisher and follow the directions for that finisher. Time your finishers from week to week to measure improvement.

  • Day 6

    Bodyweight Challenge

    ***

    3

    No

    Bodyweight Challenge

    Record your total reps for pullups and pushups and total time for V-ups. Share your results on social media to compare times and scores with the hashtag <a href="/videos/60-day-revolution-squat-matrix" target="_blank">#60DayRevolution</a>.

  • Day 7

    Rest

Overload: 1

Week 3
  • Day 1

    Upper Body

    60 min

    9

    Yes

    Upper Body

    Each workout consists of three trisets. Don’t rest between exercises within the triset, and rest only 90-120 seconds at the end of each triset. In each category, choose one exercise for each workout day and stick with it for that day; you can change it in subsequent workouts. Get creative with your combinations. For instance, don’t just triset the first move in each category: pullups, barbell bench, and hanging leg raises. Try combining pullups with alternating dumbbell bench, and V-ups, then shake up the rotation for something totally different the next week. The other major variable is the number of sets and reps done in each phase of the program.

  • Day 2

    Lower Body

    60 min

    7

    Yes

    Lower Body

    Each workout consists of two supersets and a single lift (a hip hinge) performed in straight sets. Make sure to rest between supersets for about 90-120 seconds. Where you have exercises to choose from, pick one exercise for that particular day and stick with it; choose a different exercise the following week.

  • Day 3

    Conditioning (Choose 1)

    30 min

    3

    Yes

    Conditioning (Choose 1)

    On each conditioning day, pick one session: Indoor Sprint; Outdoor Sprint; or Row, and use the rep guidelines provided for that week. Perform 1 conditioning day per week. If you have a lot of fat to lose, bump it up to 2 conditioning days per week. Note that Week 7 conditioning is 30 minutes of steady-state cardio at moderate intensity. There is no conditioning workout in Week 8, though you can perform Week 7’s steady-state cardio session if desired. POWER BOOST: Add intensity to your conditioning day. Perform 10 burpees or 30 seconds of mountain climbers in between each round.

  • Day 4

    Rest

  • Day 5

    Full-Body

    60 min

    7

    Yes

    Full-Body

    Perform all supersets according to the rep guidelines for the given week. Make sure to rest between supersets for about 90-120 seconds. When the supersets are complete, choose one finisher and follow the directions for that finisher. Time your finishers from week to week to measure improvement.

  • Day 6

    Tabata Challenge: 1

    16 min

    4

    Yes

    Tabata Challenge: 1

    Perform Tabata intervals of 20 seconds of all-out effort, followed by 10 seconds of rest. Start with 20 seconds of inverted rows, as fast as possible, rest for 10 seconds, then do 20 seconds of pushups, followed by 10 seconds of rest, and so on. Do 8 total rounds. Record your total reps performed (excluding the plank). This is your score. Share your results on social media to compare times and scores with the hashtag <a href="/videos/60-day-revolution-squat-matrix" target="_blank">#60DayRevolution</a>.

  • Day 7

    Rest

Overload: 2

Week 4
  • Day 1

    Upper Body

    60 min

    9

    Yes

    Upper Body

    Each workout consists of three trisets. Don’t rest between exercises within the triset, and rest only 90-120 seconds at the end of each triset. In each category, choose one exercise for each workout day and stick with it for that day; you can change it in subsequent workouts. Get creative with your combinations. For instance, don’t just triset the first move in each category: pullups, barbell bench, and hanging leg raises. Try combining pullups with alternating dumbbell bench, and V-ups, then shake up the rotation for something totally different the next week. The other major variable is the number of sets and reps done in each phase of the program.

  • Day 2

    Lower Body

    60 min

    7

    Yes

    Lower Body

    Each workout consists of two supersets and a single lift (a hip hinge) performed in straight sets. Make sure to rest between supersets for about 90-120 seconds. Where you have exercises to choose from, pick one exercise for that particular day and stick with it; choose a different exercise the following week.

  • Day 3

    Conditioning (Choose 1)

    30 min

    3

    Yes

    Conditioning (Choose 1)

    On each conditioning day, pick one session: Indoor Sprint; Outdoor Sprint; or Row, and use the rep guidelines provided for that week. Perform 1 conditioning day per week. If you have a lot of fat to lose, bump it up to 2 conditioning days per week. Note that Week 7 conditioning is 30 minutes of steady-state cardio at moderate intensity. There is no conditioning workout in Week 8, though you can perform Week 7’s steady-state cardio session if desired.

  • Day 4

    Rest

  • Day 5

    Full-Body

    60 min

    7

    Yes

    Full-Body

    Perform all supersets according to the rep guidelines for the given week. Make sure to rest between supersets for about 90-120 seconds. When the supersets are complete, choose one finisher and follow the directions for that finisher. Time your finishers from week to week to measure improvement.

  • Day 6

    Tabata Challenge: 2

    24 min

    6

    Yes

    Tabata Challenge: 2

    Perform Tabata intervals of 20 seconds of all-out effort, followed by 10 seconds of rest. Perform 5 total rounds. Record the total number of reps you performed (excluding the plank). This is your score. Share your results on social media to compare times and scores with the hashtag <a href="/videos/60-day-revolution-squat-matrix" target="_blank">#60DayRevolution</a>.

  • Day 7

    Rest

Overload: 3

Week 5
  • Day 1

    Upper Body

    60 min

    9

    Yes

    Upper Body

    Each workout consists of three trisets. Don’t rest between exercises within the triset, and rest only 90-120 seconds at the end of each triset. In each category, choose one exercise for each workout day and stick with it for that day; you can change it in subsequent workouts. Get creative with your combinations. For instance, don’t just triset the first move in each category: pullups, barbell bench, and hanging leg raises. Try combining pullups with alternating dumbbell bench, and V-ups, then shake up the rotation for something totally different the next week. The other major variable is the number of sets and reps done in each phase of the program.

  • Day 2

    Lower Body

    60 min

    7

    Yes

    Lower Body

    Each workout consists of two supersets and a single lift (a hip hinge) performed in straight sets. Make sure to rest between supersets for about 90-120 seconds. Where you have exercises to choose from, pick one exercise for that particular day and stick with it; choose a different exercise the following week.

  • Day 3

    Conditioning (Choose 1)

    30 min

    3

    Yes

    Conditioning (Choose 1)

    On each conditioning day, pick one session: Indoor Sprint; Outdoor Sprint; or Row, and use the rep guidelines provided for that week. Perform 1 conditioning day per week. If you have a lot of fat to lose, bump it up to 2 conditioning days per week. Note that Week 7 conditioning is 30 minutes of steady-state cardio at moderate intensity. There is no conditioning workout in Week 8, though you can perform Week 7’s steady-state cardio session if desired.

  • Day 4

    Rest

  • Day 5

    Full-Body

    60 min

    7

    Yes

    Full-Body

    Perform all supersets according to the rep guidelines for the given week. Make sure to rest between supersets for about 90-120 seconds. When the supersets are complete, choose one finisher and follow the directions for that finisher. Time your finishers from week to week to measure improvement.

  • Day 6

    21/15/9 Challenge

    ***

    3

    Yes

    21/15/9 Challenge

    Perform three rounds of the following exercises, doing 21 reps of everything in the first round, 15 in the second, and 9 in the third. Record your time and your compare your results with the hashtag <a href="/videos/60-day-revolution-squat-matrix" target="_blank">#60DayRevolution</a>.

  • Day 7

    Rest

Overload: 4

Week 6
  • Day 1

    Upper Body

    60 min

    9

    Yes

    Upper Body

    Each workout consists of three trisets. Don’t rest between exercises within the triset, and rest only 90-120 seconds at the end of each triset. In each category, choose one exercise for each workout day and stick with it for that day; you can change it in subsequent workouts. Get creative with your combinations. For instance, don’t just triset the first move in each category: pullups, barbell bench, and hanging leg raises. Try combining pullups with alternating dumbbell bench, and V-ups, then shake up the rotation for something totally different the next week. The other major variable is the number of sets and reps done in each phase of the program.

  • Day 2

    Lower Body

    60 min

    7

    Yes

    Lower Body

    Each workout consists of two supersets and a single lift (a hip hinge) performed in straight sets. Make sure to rest between supersets for about 90-120 seconds. Where you have exercises to choose from, pick one exercise for that particular day and stick with it; choose a different exercise the following week.

  • Day 3

    Conditioning (Choose 1)

    30 min

    3

    Yes

    Conditioning (Choose 1)

    On each conditioning day, pick one session: Indoor Sprint; Outdoor Sprint; or Row, and use the rep guidelines provided for that week. Perform 1 conditioning day per week. If you have a lot of fat to lose, bump it up to 2 conditioning days per week. Note that Week 7 conditioning is 30 minutes of steady-state cardio at moderate intensity. There is no conditioning workout in Week 8, though you can perform Week 7’s steady-state cardio session if desired.

  • Day 4

    Rest

  • Day 5

    Full-Body

    60 min

    7

    Yes

    Full-Body

    Perform all supersets according to the rep guidelines for the given week. Make sure to rest between supersets for about 90-120 seconds. When the supersets are complete, choose one finisher and follow the directions for that finisher. Time your finishers from week to week to measure improvement.

  • Day 6

    Countdown Challenge

    ***

    2

    Yes

    Countdown Challenge

    Work the two exercises as a superset, working from 10 reps down to 1. This will work out to be 10 total rounds. Record your time and your compare your results with the hashtag <a href="/videos/60-day-revolution-squat-matrix" target="_blank">#60DayRevolution</a>.

  • Day 7

    Rest

Deload

Week 7
  • Day 1

    Upper Body

    60 min

    9

    Yes

    Upper Body

    Each workout consists of three trisets. Don’t rest between exercises within the triset, and rest only 90-120 seconds at the end of each triset. In each category, choose one exercise for each workout day and stick with it for that day; you can change it in subsequent workouts. Get creative with your combinations. For instance, don’t just triset the first move in each category: pullups, barbell bench, and hanging leg raises. Try combining pullups with alternating dumbbell bench, and V-ups, then shake up the rotation for something totally different the next week. The other major variable is the number of sets and reps done in each phase of the program.

  • Day 2

    Lower Body

    60 min

    7

    Yes

    Lower Body

    Each workout consists of two supersets and a single lift (a hip hinge) performed in straight sets. Make sure to rest between supersets for about 90-120 seconds. Where you have exercises to choose from, pick one exercise for that particular day and stick with it; choose a different exercise the following week.

  • Day 3

    Conditioning

    30 min

    1

    Yes

    Conditioning

    30 minutes of steady-state cardio at moderate intensity

  • Day 4

    Rest

  • Day 5

    Full-Body

    60 min

    7

    Yes

    Full-Body

    Perform all supersets according to the rep guidelines for the given week. Make sure to rest between supersets for about 90-120 seconds. When the supersets are complete, choose one finisher and follow the directions for that finisher. Time your finishers from week to week to measure improvement.

  • Day 6

    Pushup/Tuck Jump Challenge

    ***

    2

    No

    Pushup/Tuck Jump Challenge

    Perform 3 pushups, followed by 1 tuck jump in round 1, then continue to stack 3 and 1 to each subsequent round: 6 pushups and 2 tuck jumps in Round 2, 9 pushups and 3 tuck jumps in Round 3, and so on. Work as high as you can until you reach failure on pushups, then work backward, removing 3 and 1 in each round until you get back to the reps for Round 1. Share your results on social media to compare times and scores with the hashtag <a href="/videos/60-day-revolution-squat-matrix" target="_blank">#60DayRevolution</a>.

  • Day 7

    Rest

Shock

Week 8
  • Day 1

    Upper Body

    60 min

    9

    Yes

    Upper Body

    Each workout consists of three trisets. Don’t rest between exercises within the triset, and rest only 90-120 seconds at the end of each triset. In each category, choose one exercise for each workout day and stick with it for that day; you can change it in subsequent workouts. Get creative with your combinations. For instance, don’t just triset the first move in each category: pullups, barbell bench, and hanging leg raises. Try combining pullups with alternating dumbbell bench, and V-ups, then shake up the rotation for something totally different the next week. The other major variable is the number of sets and reps done in each phase of the program.

  • Day 2

    Lower Body

    60 min

    7

    Yes

    Lower Body

    Each workout consists of two supersets and a single lift (a hip hinge) performed in straight sets. Make sure to rest between supersets for about 90-120 seconds. Where you have exercises to choose from, pick one exercise for that particular day and stick with it; choose a different exercise the following week.

  • Day 3

    Conditioning (Optional)

    30 min

    1

    Yes

    Conditioning (Optional)

    Rest or 30 minutes of steady-state cardio at moderate intensity

  • Day 4

    Rest

  • Day 5

    Full-Body

    60 min

    7

    Yes

    Full-Body

    Perform all supersets according to the rep guidelines for the given week. Make sure to rest between supersets for about 90-120 seconds. When the supersets are complete, choose one finisher and follow the directions for that finisher. Time your finishers from week to week to measure improvement.

  • Day 6

    50-Rep Club Challenge

    ***

    6

    Yes

    50-Rep Club Challenge

    Perform 50 reps each of the following moves. Use a 16 kg kettlebell for the moves that require it. Record your total time and share your results on social media with the hashtag <a href="/videos/60-day-revolution-squat-matrix" target="_blank">#60DayRevolution</a>.

  • Day 7

    Rest

Deload/Reset

Active Recover/Light Training
  • Day 1

    Active Recover/Light Training

    --

    --

    No

    Active Recover/Light Training

    Rest or optional light cardio/training

  • Day 2

    Active Recover/Light Training

    --

    --

    No

    Active Recover/Light Training

    Rest or optional light cardio/training

  • Day 3

    Active Recover/Light Training

    --

    --

    No

    Active Recover/Light Training

    Rest or optional light cardio/training

  • Day 4

    Active Recover/Light Training

    --

    --

    No

    Active Recover/Light Training

    Rest or optional light cardio/training