Complete Training

Plan Details

The Complete Training routine by vreflect is a 12 day workout plan. It is a intermediate level plan to achieve general fitness goals.

Plan Description

This is a complete 3 month+ routine. Some of the core moves are a little more advanced so feel free ... Read More

This is a complete 3 month+ routine. Some of the core moves are a little more advanced so feel free to supplement for something you're more comfortable with and work your way up. Do routine A for 4 weeks Deload - optional Do routine B for 4 weeks Deload - recommended Alternate A and B for 4 weeks Deload - advised Repeat I warm up with 20 rep very light weight supersets and giant sets for the muscle groups I'm working on that day and then I stretch them out for 5 min. I normally do high intensity cardio such as sprints and plyos between days 1 and 2 and between days 2 and 3. I recently changed up my last 4 weeks to a 6 day routine by doing A&B as my first 3 heavy days. Then I do the deload days as light (60-70% of 1RM) superset and giant set high rep days. I actually look forward to these days, because they're fun and I can use the same weight for different exercises saving me valuable time. The rest times are a little off since I'm pretty new to Jefit's superset setup. Unfortunately the supersets can't be shared. Since I switched to the 6 day routine, I still space out my core routine as I did before, but now it matches my routine more like this (after my main workout): Day 1: Core Day 2: HIIT Cardio (15 min) Day 3: Core Day 4: HIIT Cardio (15 min) Day 5: Core Day 6: HIIT Cardio (30 min) I'll do a deload week when I'm done or ready. For those that are curious about my superset or giant sets: Day 1 (no rest until full set is complete): - Dumbbell One Arm Bench Press/Dumbbell Standing Alternate Press - Dumbbell Decline Bench Press/Dumbbell Alternate Standing Lateral Raise - Machine Fly/Machine Reverse Flyes Day 2 (no rest until full set is complete): - Dumbbell Bent Over Row/Dumbbell Alternate Hammer Preacher Curl/Dumbbell Alternate Lying Extension - Dumbbell Alternate Incline Curl/Dumbbell Standing Alternating Triceps Kickback - Cable One Arm Seated Row/Cable Rope Triceps Pushdown Day 3: - None cause it takes too long to change out weights on the bar and switching back and forth between machines was awkward. I did add supersets to some of my main routines as well, but that was just trial stuff.