The XTEND Perform 21-Day Challenge Workout

We blended bodybuilding with high-intensity interval training to deliver a bigger, leaner body.

The XTEND Perform 21-Day Challenge Workout

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Perform each workout once per week, resting a day between each session. Training-Schedule Perform all exercises as straight sets except for the last weight-training day of the week—the circuit workout. Apart from the weight-training workouts, you’ll do two HIIT sessions per week. Ideally, you’ll perform these on the days in between the weight workouts, as our training schedule (right) shows. But if your schedule doesn’t allow this, you can do HIIT and lifting on the same day—preferably spacing the two workouts several hours apart. If you must perform HIIT in the same session as lifting, do it afterward.

The right blend of supps can help you train harder and longer. Check out the benefits of XTEND Perform here.

21-Day-Challenge-LEARN-MORE-640x110 21-Day Challenge App, Apple Store

The Plan

Week 1
  • Day 1

    Back & Triceps

    --

    6

    Yes

    Back & Triceps

  • Day 2

    HIIT Workout 1

    --

    --

    No

    HIIT Workout 1

    Perform bike sprints. Get on a stationary or spin bike and warm up using a moderate resistance. On a scale of 1 to 10, with 10 being the hardest you can go, work at a pace that’s about a five for three minutes. You should be sweating afterward. Now increase the resistance— not so high that it feels like you’re pedaling through mud, but enough to make you work hard and still let your legs move at a brisk pace. Sprint at the highest intensity you can maintain for three minutes. Repeat for one more round, then pedal lightly for three minutes to cool down. The whole routine should take 15 minutes.

  • Day 3

    Chest & Biceps

    --

    6

    Yes

    Chest & Biceps

  • Day 4

    HIIT Workout 2

    --

    3

    No

    HIIT Workout 2

    <p>Perform the exercises as a circuit, completing one set of each in sequence. Rest 30 seconds between exercises, and repeat for five to eight circuits.</p> <p>This body-weight circuit can be done anywhere without equipment, and your heart rate will climb as high as if you were using a state-of-the-art treadmill.</p>

  • Day 5

    Legs & Shoulders

    --

    6

    Yes

    Legs & Shoulders

  • Day 6

    Rest

  • Day 7

    Circuit

    --

    5

    Yes

    Circuit

    Complete one set of each exercise in turn, resting as directed in between. That’s one circuit. Repeat the circuit for 3-6 sets.

Week 2
  • Day 1

    Back & Triceps

    --

    6

    Yes

    Back & Triceps

  • Day 2

    HIIT Workout 1

    --

    --

    No

    HIIT Workout 1

    Perform bike sprints. Get on a stationary or spin bike and warm up using a moderate resistance. On a scale of 1 to 10, with 10 being the hardest you can go, work at a pace that’s about a five for three minutes. You should be sweating afterward. Now increase the resistance— not so high that it feels like you’re pedaling through mud, but enough to make you work hard and still let your legs move at a brisk pace. Sprint at the highest intensity you can maintain for three minutes. Repeat for one more round, then pedal lightly for three minutes to cool down. The whole routine should take 15 minutes.

  • Day 3

    Chest & Biceps

    --

    6

    Yes

    Chest & Biceps

  • Day 4

    HIIT Workout 2

    --

    3

    No

    HIIT Workout 2

    <p>Perform the exercises as a circuit, completing one set of each in sequence. Rest 30 seconds between exercises, and repeat for five to eight circuits.</p> <p>This body-weight circuit can be done anywhere without equipment, and your heart rate will climb as high as if you were using a state-of-the-art treadmill.</p>

  • Day 5

    Legs & Shoulders

    --

    6

    Yes

    Legs & Shoulders

  • Day 6

    Rest

  • Day 7

    Circuit

    --

    5

    Yes

    Circuit

    Complete one set of each exercise in turn, resting as directed in between. That’s one circuit. Repeat the circuit for 3-6 sets.

Week 3
  • Day 1

    Back & Triceps

    --

    6

    Yes

    Back & Triceps

  • Day 2

    HIIT Workout 1

    --

    --

    No

    HIIT Workout 1

    Perform bike sprints. Get on a stationary or spin bike and warm up using a moderate resistance. On a scale of 1 to 10, with 10 being the hardest you can go, work at a pace that’s about a five for three minutes. You should be sweating afterward. Now increase the resistance— not so high that it feels like you’re pedaling through mud, but enough to make you work hard and still let your legs move at a brisk pace. Sprint at the highest intensity you can maintain for three minutes. Repeat for one more round, then pedal lightly for three minutes to cool down. The whole routine should take 15 minutes.

  • Day 3

    Chest & Biceps

    --

    6

    Yes

    Chest & Biceps

  • Day 4

    HIIT Workout 2

    --

    3

    No

    HIIT Workout 2

    <p>Perform the exercises as a circuit, completing one set of each in sequence. Rest 30 seconds between exercises, and repeat for five to eight circuits.</p> <p>This body-weight circuit can be done anywhere without equipment, and your heart rate will climb as high as if you were using a state-of-the-art treadmill.</p>

  • Day 5

    Legs & Shoulders

    --

    6

    Yes

    Legs & Shoulders

  • Day 6

    Rest

  • Day 7

    Circuit

    --

    5

    Yes

    Circuit

    Complete one set of each exercise in turn, resting as directed in between. That’s one circuit. Repeat the circuit for 3-6 sets.