Workout Plans and Progression Programs

Workout Plans

This page is dedicated to workout plans for either building strength and size or lean muscle. Below are workout plans for each major muscle group.

Progression Programs

Progression programs help to increase strength my challenging you each week on your major lifts. Each week is a different workout whether it is in the weight, number or reps or number of sets. 

Typical Workout Schedule

Here is an example of what a typical week of working out might look for me:

  • Monday – Chest
  • Tuesday – Legs
  • Wednesday – Back and Shoulders
  • Thursday – Arms
  • Friday – Cardio or rest
  • Saturday – Legs
  • Sunday – Arms

My goal before every workout is to do some sort of cardio before weights. I find this a great way to warmup since it gets the blood flowing and heart pumping. This will also help keep your heart rate higher through out your workout. Then once I hit weights, I always stretch. I would say that I didn’t make this an essential part of my workout up until a few months ago. Once my muscles and joints started to feel tight, I knew I needed to do something. Please be sure to stretch after your workouts, this is very important.


Changing it up with different cardio exercises is a great idea. Some ideas might include the following:

  • Walking
  • Jogging
  • Running
  • Sprints
  • Stair-master
  • Elliptical
  •  Stairs

Shoot for anywhere around 15 minutes. As long as you keep your weight training at an uptempo pace, your whole workout will essentially be cardio. For other cardio ideas, look at some of the WODS!


To change it up from the normal routine, head over to the workout of the day page! The Workout of the Day is designed to challenge you both physically and mentally. These workouts are a blend of traditional weight lighting with high intensity interval training (HIIT) mixed in (THESE ARE NOT CROSSFIT WORKOUT OF THE DAYS). Not only will you get stronger doing these workouts, but you will also feel leaner. 

Try to mix in a Workout of the day 1-2 times a week! 

%d bloggers like this: