Variability Weight Training and HIIT [12 Weeks]

Plan Details

The Variability Weight Training and HIIT [12 Weeks] routine by Jvanhorn is a 25 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

Lifting and Core format for 6 Days a week that alternates heavy, medium, and light weights. 7th Day... Read More

Lifting and Core format for 6 Days a week that alternates heavy, medium, and light weights. 7th Day is stretching. The weeks alternate for 3 weeks and the 4th is a HIIT core routine to change it up to build your core and burn some fat. You can repeat the cycle for an 4, 8, or 12 week program. Note: I've placed all the cardio on Day 25, or choose your own! Days Reps go as follows: 3x15 - Fast Reps (Muscle Failure) 4x8 - Slow Up and Down (TUT) 5x5 - Power Lift (Max PR) ----------------------------------------------------- Sample workout: 5/10 - Warmup (Treadmill, or Elliptical) 50/60 - Weight Lifting 10/5 - Strength Cardio (Ropes, Boxing, Row) 5 - Cool Down (Stretch) ------------------------------------------------------ For the Rope you could do the following: 15 Sec: Alternating Wave 5 Sec: Rest 15 Sec: Power Slam 5 Sec: Rest Repeat above for 5 Sets Finish off with 30 Sec: Alternating Wave Used Intervals App (https://itunes.apple.com/us/app/intervals-workout-timer-for/id957586938?mt=8) to setup the program. You can do the same for Rowing to vary the intensity. ------------------------------------------------------ For Boxing the app HeavyBag (https://itunes.apple.com/us/app/heavy-bag-workout-box-4-fitness/id628169631?mt=8) is great as you can set the rounds and rest period, and hear the movements called out.