Just Get Moving | 8 Week Workout Program


 

The next 8 weeks will involve a 4 day split that will include- Push Day, Pull Day, Leg Day, Core &
Conditioning Day. The 3 non training days, will be rest days BUT I highly recommend stretching and
rolling out DAILY.

When starting a exercise program for the first time, it is very important to build a strong foundation of
core strength, form, and patience. As the weeks progress, you will notice an advancement in exercises
and weights. If you ever feel like you are having a difficult time keeping up with the advancements or
don’t feel comfortable moving forward after any certain week, feel free to re-do a previous week to help
build confidence and technique with any particular exercises. To help better understand WHY should “I”
do this 4 day split, I will want to teach you what muscle groups will be paired to each day of the split.

-PUSH DAY: Chest, Shoulders, Triceps. These muscle groups are all “Pushing” muscles because they are
recruited to help the body push down, push up, and push away. A great example that involves all three
muscle groups at once is a push-up.

-PULL Day: Back, Biceps. These muscle groups are all “Pulling” muscles because they are recuited to help
the body pull down, pull up, and pull towards the body. A great example that involves both muscle
groups at once is a pull-up.

-LEG DAY: Quads, Hamstrings, Calves. These muscle groups are the other “50%” of the body. The Leg
groups also have pushing a pulling muscles that are activated in different exercises. The Quads are the
front of the legs and are pushing muscles. Hamstrings are the back of the legs and are the pulling
muscles. Both work together to complete exercises like a squat or lunge, but we will also utilize
exercises to isolate these groups to help strengthen.

-CORE & CONDITIONING: Having a stronger core ultimately builds a stronger body. We are talking about
doing more than a few sit-ups on this day.. This Day will also combine cardio as well. Cardio will help
with recovery and assisting you in keeping up with the advancement of exercises week after week.

If you read this far, here is alittle something to help kick start this journey and fuel the rocket. USE CODE- MOVE15 to receive 15% off all Gymflo products;)

LET'S GET TO WORK!

 

**SCREENSHOT EXERCISES & CLICK ON YOUTUBE LINKS BELOW DAYS FOR DEMONSTRATIONS OF THAT WEEKS EXERCISES

 

 

Week 1 & 2

 

Push Day

  1. Push-ups (can modify to hands and knees if needed)= 4 sets X 12 reps
  2. Dips on chair OR box= 4 X 12
  3. Plank up to push-up position and then back to plank(one arm at a time)= 4 X 10

**If you feel like you are not being pushed, slow down the tempo of your reps and/or add a 5th set to the exercises.

 

 

Pull Day

  1. Pull-ups (can modify to jumping pull-ups if needed) If neither of those are possible, find and use an
    assisted pull-up machine= 4 sets X 8-10 reps
  2. Bent over row. Use Kettle Bell or Dumbbells. Pull weights back towards your hips/pants pockets on
    every rep= 4 X 12
  3. Bicep curls with Kettle bells or Dumbbells= 4 X 12

**If you feel like you are not being pushed, slow down the tempo of your reps and/or add a 5th set to the exercises.

 

Leg Day

  1. +Body weight squats(can advance to jump squats if too easy) 4 sets X 20 reps

  2. Deadlift with kettle bell (make sure chest and chin stays UPRIGHT and allow weight to travel in-

    between legs= 4 X 10

  3. Step-ups on a box (one leg at a time step on a box and back down equal amount of reps on each leg) =

    4 X 20

**If you feel like you are not being pushed, slow down the tempo of your reps and/or add a 5th set to the exercises.

 

 

Core and Conditioning Day

**Push through these as a “Superset” giving little to NO rest in between each exercise. Cardio is done separately.

  1. Reverse Crunch= 4 X 15
  2. Plank with a lateral toe tap= 4 X 20
  3. Mountain Climbers= 4 X 30
  4. Cardio= Steady state cardio on treadmill 20 minutes

 

 

WEEK 3 & 4

Push Day

  1. Supine( Laying on back) Kettle Bell OR Dumbbell Chest press= 4 X 10
  2. Machine Pec Deck Flys= 3 X 15
  3. Barbell OR Medicine Ball Skull Crushers= 4 X 10
  4. Inch Worms= 3 X 5

 

 

 

Pull Day

  1. Lat Pull Down on machine= 4 X 12
  2. Barbell or Dumbbell Upright Row= 4 X 10
  3. Seated Machine Row= 4 X 10
  4. Preacher Curls with Barbell= 4 X 12

 

 

Leg Day

  1. Goblet Squat= 4 X 10
  2. Body weight Lunges= 4 X 30 (15 reps on each leg)
  3. Leg Extensions on Machine= 3 X 12
  4. Leg Curls on Machine= 3 X 12

 

Core & Conditioning

  1. Push-up Position Alternating Reach(left arm with right leg, Right arm with left leg)= 4 X 20 (10 reps on
    each side)
  2. Plank push-ups= 4 X 12
  3. Supine Leg Flutters= 4 X 30 (15 reps on each leg)
  4. Cardio= steady state cardio on treadmill 20 minutes

**Push through these as a “Superset” giving little to NO rest in between each exercise. Cardio is done separately.

 

 

WEEK 5 & 6

Push Day

  1. Push with alternating reach in between each rep. 4 X 10
  2. Standing Dumbbell Overhead press 3 X 12
  3. Single Arm Dumbbell kick backs 4 X 10 (each arm)
  4. Medicine ball Chest passes to wall 4 X 15

 

 

Pull Day

  1. Underhand bent over barbell row 4 X 12
  2. Underhand Lat pull down 4 X 12
  3. Kettle Bell upright row 4 X 10
  4. Reverse grip barbell curl 4 X 12

 

Leg Day

  1. Leg Press 4 X 10
  2. Bulgarian split squats 4 X 10 (each leg)
  3. Kettle bell stiff legged deadlift 4 X 12
  4. Calf raises 4 X 15

 

 

Core & Conditioning

  1. MMA knees to box 4 X 20 (on each knee)
  2. Plan 4 X 30 seconds
  3. Jumping Jacks 4 X 30

**Push through these as a “Superset” giving little to NO rest in between each exercise. Cardio is done separately.

 

 

WEEK 7 & 8

Push Day

  1. Peck Deck Chest flys 4 X 15
  2. Incline Dumbbell chest press 4 X 10
  3. Squat thrusters 4 X 10
  4. Tricep push downs 4 X 10

 

 

Pull Day

  1. Supine pull overs 3 X 15
  2. V-bar Lat pull downs 4 X 10
  3. Seated V-bar row 4 X 10
  4. Dumbbell Hammer curl 4 X 10

 

Leg Day

  1. Barbell Deadlift 4 X 8-10
  2. Box Jumps 4 X 10
  3. Wall Sit with alternating leg lift 4 X 20
  4. Lunge, Lunge, Squat. Repeat 3 X 10

 

 

Core & Conditioning

  1. Full body crunch 4 X 12
  2. Push up position alternating hand to shin tap 4 X 20
  3. Mountain climbers 4 X 40
  4. Plank with alternating reach(left arm and right leg, then right arm and left leg) 4 X 20
  5. Cardio- Steady State on Stair mill for 20 minutes

**Push through these as a “Superset” giving little to NO rest in between each exercise. Cardio is done separately.

 

 

 

 

 

 


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