gym
workout schedule:

*Use the stacked app to complete the following workouts, choose the number of days you prefer to lift and keep track of your progress. If you are wanting to build strength and bulk up, you will want to use heavier weights with lower reps and take a 2 minute rest between rounds for roughly 3 rounds per exercise. If you want to build strength and stay or get lean, you can do lighter weights with higher reps for 4 to 5 rounds per exercise.

The stacked app will give you the exercises to complete. You can still use the strong app to look up the exercises if you need help with performing the movements.

Below you will find examples of what a week would look like dependent on how many days you want to lift weights.

  • Monday - run/walk 3 miles

    Tuesday - Push
    Incline Barbell Bench Press
    Barbell Bench Press
    Dumbbell Push Press
    Dumbell Skullcrushers

    Wednesday - Lower Body
    Romanian Deadlift
    Hip Thrusts
    Lying Leg Curl
    Leg Press

    Thursday - Pull
    Kettle Bell Swings
    One-Armed Dumbbell Row
    Hammer Curls
    Dumbbell Fly

    Friday - yoga/breathing/alignment or run/walk 3 miles

    Saturday - Lower Body
    Barbell Squat
    Dumbbell Lunge
    Single Leg Split Squat
    Dumbbell Step Ups

    Sunday - Upper Body and Core
    Dumbbell Rear Lateral Raise
    Seated Tricep Press
    Seated Cable Row
    Weighted Russian Twists

  • Monday - run/walk 3 miles

    Tuesday - Triceps and Chest
    Incline Barbell Bench Press
    Incline Dumbbell Bench Press
    Barbell Bench Press
    Dips
    Seated Tricep Press

    Wednesday - Back, Biceps and Legs
    Barbell Deadlift
    Barbell Row
    One Arm Dumbbell Row
    Pull-up
    Barbell Shrug
    Barbell Curl

    Thursday - Shoulders
    Overhead Press
    Dumbbell Shoulder Press
    Side Lateral Raise
    Seated Dumbbell Rear Delt Raise

    Friday - yoga/breathing/alignment or run/walk 3 miles

    Saturday - Lower Body
    Barbell Squat
    Dumbbell Lunge
    Single Leg Split Squat
    Dumbbell Step Ups

    Sunday - run/walk 3 miles

  • Monday - run/walk 3 miles

    Tuesday - Push and Core
    Incline Barbell Bench Press
    Barbell Bench Press
    Dumbbell Push Press
    Seated Tricep Press
    Cable Crunch

    Wednesday - Pull and Legs
    Romanian Deadlift
    Hip Thrusts
    One-Arm Dumbbell Row
    Lat Pulldown
    Barbell Curl

    Thursday - run/walk 3 miles

    Friday - yoga/breathing/alignment

    Saturday - Lower Body
    Barbell Squat
    Dumbbell Lunge
    Single Leg Split Squat
    Dumbbell Step Ups

    Sunday - rest

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