Workout Routines

The His and Hers Workout to Get You and Your Significant Other Fitter

Give this couple's workout a try to build muscle while spending a little extra time with that special someone.

by CSCS, MS
Couple Working Out With Barbells
Anna Bizon / Getty
Anna Bizon / Getty
Duration 7 days
Exercises 39
Equipment Yes

For those of you in relationships, this workout program will serve as an intimacy-builder. Not presently attached? Getting fit quick can serve to remedy that. Got someone in your sights? Invite them to share this workout with you for a few weeks to see if any sparks fly.

This workout calls for you and your sweetheart to hit the iron together, allowing you to share in the work, not just the rewards.

By training together, which is not always common, couples get to spend a little extra time together. Since one person is usually more into working out than the other, this also allows the less enthusiastic person to share in something that’s very important to the other. Worst-case scenario is that both parties end up getting fitter and leaner. Best case is that they become permanent workout partners.

This program contains two dedicated workouts—a push day and a pull day—that couples can do together to build muscle and burn fat but it is bolstered by days that call for individual, detail-oriented work. The program includes gender-specific workouts that address areas of greater concern for each: guys will do a little extra work for arms, while gals will tackle a few more moves for their hips and glutes.

An optional “challenge day,” replete with both high-intensity and static moves, is presented to add a little friendly competition to the weekly schedule.


The Sweetheart Split

Day Workout
1 Partner Training: Pull
2 Partner Training: Push
3 Rest
4 Individual Training
5 Rest
6 Optional Challenge
7 Rest

 

Notes:

  • For the pull day, push day, and ladies-only workouts, do not rest between exercises in a superset. Rest 60 secs between sets and supersets.
  • For the pull day and push day workouts, both partners work during each superset—one performs one move while one performs the other, then they switch. Rest 30 secs between sets of prone cobras.

Pull Day

Exercise 1A

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
4 sets
8 reps
-- rest

Exercise 1B

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
4 sets
8 reps
60 sec rest

Exercise 2A

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
4 sets
15 reps
-- rest
Don’t squat excessively. Keep your back straight and make it more of a “bend” at the hips, focusing on extension at the hip.

Exercise 2B

Barbell Upright Row You'll need: Barbell How to
Barbell Upright Row thumbnail
4 sets
8 reps
60 sec rest

Exercise 3A

Lying Hamstring Curl How to
Lying Hamstring Curl thumbnail
4 sets
8 reps
-- rest
Keep your toes pointed out.

Exercise 3B

Face Pull You'll need: Adjustable Cable Machine, Rope Attachment How to
Face Pull thumbnail
4 sets
8 reps
60 sec rest

Exercise 4A

Barbell Hip Thrust on Floor You'll need: Barbell How to
Barbell Hip Thrust on Floor thumbnail
4 sets
8 reps
-- rest

Exercise 4B

Incline Reverse Dumbbell Flye You'll need: Dumbbells How to
Incline Reverse Dumbbell Flye thumbnail
4 sets
8 reps
60 sec rest

Exercise 5

Prone Cobra How to
Prone Cobra thumbnail
2 sets
-- reps
30 sec rest

Push Day

Exercise 1A

1¼ Barbell Squat You'll need: Barbell How to
Barbell Back Squat thumbnail
4 sets
8 reps
-- rest
Squat down then come up ¼ of the way and pause for two seconds. Drop down to the bottom once more and squat all the way to the top position. This constitutes one rep.

Exercise 1B

Barbell Bench Press to Collarbone You'll need: Barbell, Bench How to
Barbell Bench Press to Collarbone thumbnail
4 sets
8 reps
60 sec rest

Exercise 2A

Dumbbell Step-Up You'll need: Bench, Box, Dumbbells How to
Dumbbell Step-Up thumbnail
4 sets
8* reps
-- rest
*Each leg. Do all reps for one leg before switching sides.

Exercise 2B

Neutral-Grip Dumbbell Incline Bench Press You'll need: Dumbbells, Bench How to
Neutral-Grip Dumbbell Incline Bench Press thumbnail
4 sets
8 reps
60 sec rest

Exercise 3A

Barbell Split Squat You'll need: Barbell, Squat Rack How to
Barbell Split Squat thumbnail
4 sets
8* reps
-- rest
*Each leg. Elevate front foot on low platform (about 4 inches). Allow your front knee to extend past your toe on each rep. Do all reps for one leg before switching.

Exercise 3B

Swiss Ball Pushup You'll need: Swiss Ball How to
Swiss Ball Pushup thumbnail
4 sets
8 reps
60 sec rest

Ladies-Only Day

Exercise 1A

Dumbbell Reverse Lunge You'll need: Dumbbells How to
Dumbbell Reverse Lunge thumbnail
4 sets
8* reps
-- rest
*Each leg

Exercise 1B

Seated Overhead Dumbbell Press You'll need: Dumbbells How to
Seated Overhead Dumbbell Press thumbnail
4 sets
8 reps
60 sec rest

Exercise 2A

Swiss Ball Hip Extension
Swiss ball hip extension thumbnail
4 sets
8 reps
-- rest

Exercise 2B

Seated Dumbbell Overhead Triceps Extension You'll need: Dumbbells, Bench How to
Seated Dumbbell Overhead Triceps Extension thumbnail
4 sets
8 reps
60 sec rest

Exercise 3

Swiss Ball Hyperextension You'll need: Swiss Ball How to
Swiss Ball Hyperextension thumbnail
3 sets
8 reps
-- rest

Exercise 4

Single-Arm Standing Cable Reverse Flye You'll need: Adjustable Cable Machine, D-Handle Attachment How to
Single-Arm Standing Cable Reverse Flye thumbnail
3 sets
8* reps
60 sec rest
*Each arm

Men's Only Day

Exercise 1A

Weighted Dip You'll need: Ankle Weights, Dip Station How to
Weighted Dip thumbnail
4 sets
8 reps
-- rest

Exercise 1B

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
4 sets
8 reps
-- rest

Exercise 2A

45-degree Decline Skull Crusher You'll need: Bench, EZ-Bar How to
Decline Triceps Extension thumbnail
4 sets
8 reps
as needed* rest
*Rest as much as necessary to adjust the angle on the bench. Use the same weight for each angle.

Exercise 2B

30-degree Decline Skull Crusher You'll need: Bench, EZ-Bar How to
Decline Triceps Extension thumbnail
4 sets
8 reps
as needed* rest
*Rest as much as necessary to adjust the angle on the bench. Use the same weight for each angle.

Exercise 2C

Skull Crusher You'll need: Dumbbells How to
Skull Crusher thumbnail
4 sets
8 reps
as needed* rest
*Rest as much as necessary to adjust the angle on the bench. Use the same weight for each angle.

Exercise 3A

60-degree Incline Dumbbell Curl You'll need: Bench, Dumbbells How to
Incline Dumbbell Biceps Curl thumbnail
4 sets
8 reps
as needed* rest
*Rest as much as necessary to adjust the angle on the bench. Use the same weight for each angle.

Exercise 3B

45-Degree Incline Dumbbell Curl
incline-bench-curl-bsn-mass-gains thumbnail
4 sets
8 reps
as needed* rest
*Rest as much as necessary to adjust the angle on the bench. Use the same weight for each angle.

Exercise 3C

30-degree Incline Dumbbell Curl You'll need: Bench, Dumbbells How to
Incline Dumbbell Biceps Curl thumbnail
4 sets
8 reps
as needed* rest
*Rest as much as necessary to adjust the angle on the bench. Use the same weight for each angle.

Exercise 4

Cable Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Cable Pressdown thumbnail
4 sets
8 reps
-- rest

Exercise 5

Dumbbell Scott Curl You'll need: Preacher Bench How to
Scott Curl thumbnail
4 sets
8 reps
-- rest

Optional Challenge Day

Exercise 1

Front Squat to Overhead Press You'll need: Dumbbells How to
Front Squat to Overhead Press thumbnail
4 sets
6 reps
-- rest

Exercise 2A

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
3 sets
20 reps
-- rest
Choose a kettlebell that makes for a challenging 20 reps. If you hit failure before 20, you should try a lighter kettlebell next time through.

Exercise 2B

Wall Ball You'll need: Medicine Ball How to
Wall Ball thumbnail
3 sets
10 reps
-- rest
Select a ball that allows for 10 explosive reps. For safety, choose a softer ball with less bounce.

Exercise 2C

Medicine Ball Behind-the-Head Toss You'll need: Medicine Ball How to
Medicine Ball Behind-the-Head Toss thumbnail
3 sets
10 reps
-- rest
select a ball that allows for 10 explosive reps. For safety, choose a softer ball with less bounce.

Exercise 2D

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk thumbnail
3 sets
100 meters reps
-- rest
Select as heavy a weight as possible that allows you to complete 100 meters. If you have to rest ahead of that distance, use a slightly lower weight. If in a more confined space, simply take as many laps as necessary to approximate 100 meters.

Exercise 3

General Plank You'll need: No Equipment How to
General Plank thumbnail
2 sets
to failure reps
-- rest
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