Workout Plans
  • Goal: Burn Fat, Build Muscle, Increase Endurance
  • Skill level: Intermediate
  • Duration: 60 Days
  • Days per week: 5
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Day 12 : Full-Body

Duration 60 min
Exercises 4-8
Equipment Yes
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.

Exercise Superset 1A

Barbell Deadlift How to
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4 sets
8 reps
-- rest
*Superset with push press.

Exercise Superset 1B

Barbell Push Press You'll need: Barbell How to
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4 sets
8 reps
90-120 sec rest

Exercise 2A

Barbell Front Lunge How to
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4 sets
6 reps
-- rest
*Superset with pullup.

Exercise 2B

Pullup How to
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4 sets
6 reps
90-120 sec rest
*Substitute with lat pulldown.

Exercise Finisher A Choose 1

Full-Body Circuit How to
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3 sets
10, 12, 20 reps
90-120 sec rest
*Repeat 3x: alternating DB press x10, inverted row x12 , squat jump x20. Sub with the squat matrix or row for 500 meters.

Exercise Finisher B Choose 1

Squat Matrix How to
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1 sets
24, 24, 24, 24 reps
90-120 sec rest
Perform one time through, 24 reps for each exercise bodyweight squat, walking lunge, split squat jump, squat jump. Sub with the full-body circuit or the machine row.

Exercise Finisher C Choose 1

Row Machine How to
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-- sets
500 meters reps
-- rest
*Set a pace to complete in under 2 minutes. Sub with the squat matrix or full-body circuit.