BINE AI VENIT LA PROGRAMUL DE FITNES FITBYMIHA

Week 1: November 21 – November 27

Please remember that your first week should be a deload/easier week. There are no set specifications/percentages for this; just be sure you aren’t seeking PRs or going to failure during this first week. Now is the time to focus on good form and familiarizing yourself with the workouts.

Week 2: November 28 – December 4

Welcome to Week 2! After a nice deload week you should be ready to increase your effort a bit. Continue to focus on good form and keep a little effort in reserve this week.

Week 3: December 5 – December 11

Welcome to Week 3! It’s time to start ramping up the intensity of your workouts while continuing to be mindful of your form. It is recommended that you film and review your exercises at least occasionally to ensure that you are performing the lifts properly.

Week 4: December 12 – December 18

Welcome to Week 4! This is the last week of this month’s workout cycle. Now is the time to increase your effort to near-max levels and try for some PRs (personal strength records). Continue to use good form.

DOWNLOAD WORKOUT PLAN, LOG, & TRACKER

WORKOUT PLAN

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WORKOUT LOG

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WORKOUT TRACKER

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THIS MONTH IS A STRONG PLAN

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Choose only ONE exercise per movement according to your set up:

Option A: Fully equipped gym

Option B: Dumbbells and bands

Option C: No equipment at all

YOUR WORKOUTS

WORKOUT 1

View Workout

EXERCISE 1 (CHOOSE ONE):

A: Back Squat
1 x 5, 1 x 3, 1 x 1

B: Tempo Goblet Squat
(5-second lowering, 3-second bottom pause)
3 x 6

C: Heels-Elevated Bodyweight Squat
3 x 30

EXERCISE 2 (CHOOSE ONE):

A: Close-Grip Bench Press
1 x 5, 1 x 3, 1 x 1

B: Dumbbell Bench Press
3 x 10

C: Reset Push-Up
3 x AMRAP

EXERCISE 3 (CHOOSE ONE):

A: Barbell Hip Thrust 1 ¼
3 x 8

B: Dumbbell Single-Leg Hip Thrust
3 x 12 each leg

C: Pause Bodyweight Single-Leg Hip Thrust
(3-second top pause)
3 x 15 each leg

EXERCISE 4 (CHOOSE ONE):

A: Weighted Chin-Up
1 x 5, 1 x 3, 1 x 1

B: Band Supine Pulldown
3 x 12

C: Inverted Row
3 x AMRAP

EXERCISE 5 (CHOOSE ONE):

A: Barbell RDL
3 x 8

B: Braced Dumbbell Single-Leg RDL
3 x 10 each leg

C: Couch Back Extension
3 x 30

FREE 10 MINUTES

WORKOUT 2

View Workout

EXERCISE 1 (CHOOSE ONE):

A: Barbell Hip Thrust
1 x 10, 1 x 8, 1 x 6

B: Partner Hip Thrust
3 x AMRAP

C: Bodyweight Single-Leg Hip Thrust 1 ¼
3 x 12 each leg

EXERCISE 2 (CHOOSE ONE):

A: Military Press
1 x 8, 1 x 6, 1 x 4

B: Dumbbell Standing Shoulder Press
3 x 10

C: Pike Push-Up
3 x AMRAP

EXERCISE 3 (CHOOSE ONE):

A: Pause Front Squat
(3-second bottom pause)
3 x 3

B: Heels-Elevated Dumbbell Squat
3 x 15

C: Deficit Bodyweight Bulgarian Split Squat
3 x 15 each leg

EXERCISE 4 (CHOOSE ONE):

A: Band Seated Row
3 x 20

B: Dumbbell Bent Over Row
3 x 10

C: Pause Inverted Row
(1-second top pause)
3 x AMRAP

EXERCISE 5 (CHOOSE ONE):

A: Dumbbell 45-Degree Hyperextension
3 x 12

B: Nordic Ham Curl
3 x 5

C: Eccentric Sliding Leg Curl
3 x AMRAP

FREE 10 MINUTES

WORKOUT 3

View Workout

EXERCISE 1 (CHOOSE ONE):

A: Deadlift
1 x 5, 1 x 3, 1 x 1

B: Dumbbell Stiff Leg Deadlift
3 x 12

C: Skater Squat
3 x AMRAP

EXERCISE 2 (CHOOSE ONE):

A: Tempo Barbell Bench Press
(5-second lowering phase, 3-second bottom pause)
3 x 4

B: Pause Dumbbell Bench Press
(3-second bottom pause)
3 x 8

C: Pause Push-Up
(1-second bottom pause)
3 x AMRAP

EXERCISE 3 (CHOOSE ONE):

A: Pause Goblet Squat
(3-second bottom pause)
3 x 6

B: Band Squat
3 x 20

C: High Step-Up
3 x 12 each leg

EXERCISE 4 (CHOOSE ONE):

A: Chin-Up
3 x AMRAP

B: One-Arm Row
3 x 10 each arm

C: Inverted Row
3 x AMRAP

EXERCISE 5 (CHOOSE ONE):

A: Barbell Hip Thrust Pulse
3 x 15

B: Dumbbell Glute Bridge
3 x AMRAP

C: Bodyweight Frog Pump
3 x AMRAP

FREE 10 MINUTES

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