Train Like an Olympian

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7 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Ready to train like an Olympian? This is an intermediate level, strength training and cardio plan, design for 7-days of training. The goal is to build overall strength, improve mobility and increase aerobic conditioning. The plan will also have you work on flexibility movements in addition to some mobility work. You never saw a tight Olympic athlete who lacked mobility, right? Of course not - that would negatively affect performance. Good luck and go for the Gold!

Olympian Program

Mon. - Focus: Legs & Core
Tue. - Focus: Back & Biceps
Wed. - Focus: Chest, Shoulders, & Triceps
Thur. - Focus: HIT Cardio (use a 3:1 work-to-rest ratio)
Fri. - Focus: Active Rest (Roll out using a foam roller)
Sat. - Focus: Full Body Dumbbell Circuit (super-sets)
Sun. - Focus: LSD Cardio (long, slow duration)

Monday - Repeat the cycle all over - follow this sequence for 4-8 weeks.

Stay Strong Together,

MICHAEL WOOD< CSCS
Jefit

Day 1: Legs & Core 11 exercises, 53 mins

Indoor Cycling	1x0 reps • 10m	rest: 30s
Scorpion	1x0 reps • 35s	rest: 15s
Sphinx	1x0 reps • 35s	rest: 15s
Seated Twist	1x8 reps • 35s	rest: 60s
Barbell Hip Thrust	3x12,10,8 reps	rest: 90s
Barbell Bulgarian Split Squat	3x6 reps	rest: 60s
Barbell Landmine Squat	3x10,8,6 reps	rest: 60s
Air Bike	2x20 reps	rest: 60s
Plank with Alternating Knee Drive	1x0 reps • 30s	rest: 45s
Plank with Shoulder Taps	1x0 reps • 45s	rest: 45s
Plank	1x8 reps • 60s	rest: 45s

Day 2: Back & Biceps 8 exercises, 1 hr 2 mins

Rowing	1x0 reps • 7m	rest: 60s
Back Hyperextension	3x12,10,8 reps	rest: 60s
Barbell Deadlift	3x6 reps	rest: 120s
Machine Lat Pulldown	3x12,10,8 reps	rest: 90s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Barbell Curl	4x12,10,8,6 reps	rest: 90s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 75s
World's Greatest Stretch	1x1 reps • 40s	rest: 0s

Day 3: Chest, Shoulders & Triceps 9 exercises, 1 hr 4 mins

Push-Up to Side Plank	3x8 reps	rest: 60s
Barbell Bench Press	4x12,10,8,6 reps	rest: 120s
Dumbbell Fly	3x10 reps	rest: 90s
Barbell Push Press	3x8 reps	rest: 120s
Dumbbell Bent-Over Reverse Fly	3x12,10,8 reps	rest: 90s
Dip	4x6 reps	rest: 120s
Cobra	1x8 reps • 30s	rest: 15s
Extended Arm Child Pose	1x0 reps • 45s	rest: 15s
Child Pose Side Stretch	1x8 reps • 45s	rest: 15s

Day 4: Cardio Session 8 exercises, 38 mins

Walking	1x0 reps • 5m	rest: 15s
Treadmill Running	1x0 reps • 3m	rest: 15s
Walking	1x0 reps • 1m	rest: 15s
Running	1x0 reps • 3m	rest: 15s
Walking	1x0 reps • 1m	rest: 15s
Running	1x0 reps • 6m	rest: 15s
Walking	1x0 reps • 5m	rest: 60s
World's Greatest Stretch	1x0 reps • 45s	rest: 20s

Day 5: Active Rest Day (Roll out using a foam roller) 0 exercises, 0 min

Day 6: Full Body DB Circuit Program (super set) 6 exercises, 25 mins

Dumbbell Reverse Lunge	3x8 reps	rest: 0s
Dumbbell Bent-Over Row	3x8 reps	rest: 30s
Dumbbell Bench Press (Palms in)	3x8 reps	rest: 0s
Dumbbell Lateral Raise	3x8 reps	rest: 30s
Dumbbell Bicep Curl	3x8 reps	rest: 0s
Dumbbell Tricep Extension	3x8 reps	rest: 30s