Workout Plans
  • Goal: Burn Fat, Build Muscle, Increase Endurance
  • Skill level: Intermediate
  • Duration: 60 Days
  • Days per week: 5
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Day 1 : Upper Body

Duration 60 min
Exercises 9
Equipment Yes
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.

Exercise Triset 1A

Heavy Vertical Pull How to
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3 sets
10 reps
-- rest
*Choose one of following exercises: pullup, chinup, or lat pulldown.

Exercise Triset 1B

Horizontal Push How to
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3 sets
10 reps
-- rest
*Choose one of following exercises: barbell bench, dumbbell bench, or alternating dumbbell bench.

Exercise Triset 1C

Frontal Core How to
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3 sets
10 reps
90-120 sec rest
*Choose one of following exercises: hanging leg raise, v-up, cable crunch.

Exercise Triset 2A

Horizontal Pull How to
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3 sets
10 reps
-- rest
*Choose one of following exercises: barbell bent-over row, dumbbell row, seated row, t-bar row.

Exercise Triset 2B

Heavy Vertical Push How to
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3 sets
10 reps
-- rest
*Choose one of following exercises: Barbell or dumbbell push press, barbell or dumbbell military press, landmine press.

Exercise Triset 2C

Lateral (Posterior Core) How to
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3 sets
10 reps
90-120 sec rest
*Choose one of following exercises: pallof press, cable wood chop, single-leg hyperextension, superman.

Exercise Triset 3A

Biceps How to
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4 sets
8-12 reps
-- rest
*Choose one of following exercises: hammer curl, barbell curl, supinating dumbbell curl, rope cable curl.

Exercise Triset 3B

Triceps How to
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4 sets
8-12 reps
-- rest
*Choose one of following exercises: close-grip bench press, triceps dip, diamond pushup, tate press.

Exercise Triset 3C

Rotator Cuff How to
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4 sets
8-12 reps
90-120 sec rest
*Choose one of following exercises: face pull, band pull-apart, cuban press.
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