EdgeFit

Sample Workout Plans

8 Week Beginner Accumulation Cycle

3 days of full body resistance and 2 days of Maximal Aerobic Power

8 week accumulation cycle for a beginner client with the intention of exposure to acquire motor control across all patterns and to learn pacing.

3 days of full body resistance and 2 days of Maximal Aerobic Power (=MAP) Cyclical.

  • Monday: Squat, Pull (H), Bend, Push (V), Lunge, Core
  • Tuesday: MAP (Cyclical)
  • Wednesday: Bend, Push (H), Lunge, Pull (V), Squat, Core
  • Thursday: Active Recovery
  • Friday: Lunge, Pull (V), Squat, Push, Bend, Core
  • Saturday: MAP (Cyclical)
  • Sunday: Rest

4-Phase Squat Cycle

This 12-week, 4-phase squat cycle is a bit of a longer cycle for a reason.

In this program, you will start with unilateral-focused exercise selection to focus on structure and end with hitting max contractions in the squat.

This cycle is built to:

  • Phase 1: Improve structural balance and work capacity
  • Phase 2: Continue to build work capacity using more bilateral/compound exercises
  • Phase 3: Build speed and begin to prep the body neurologically to prep for the strength phase
  • Phase 4: Dig deep and build squat strength while still maintaining squat speed.

8 Week Strict Pull-Up Volume Progression Program

3 days per week full body resistance program with building volume in the strict pull-up as the priority.

Weeks 1-4 pull-up volume progression with grip variation.

Weeks 5-8 pull-up volume progression with cluster sets. Variation in exercise selection of other patterns at week 5.

  • Monday: Vertical Pull*, Squat, Bend, Vertical Push
  • Wednesday: Bend, Horizontal Push, Lunge, Horizontal Pull*
  • Friday: Vertical Pull*, Lunge, Squat, Vertical Push, Pull (elbow flexion)*, Push (elbow extension)

*These patterns are priority for or accessory to the strict pull-up.

6 Weeks Full Body Hypertrophy Program

4 days per week full-body muscle group split.

Increasing volume every 2 weeks.

  • Monday: Quads, Chest, Biceps, Back, Delts, Abs
  • Tuesday: Hamstrings, Delts, Triceps, Quads, Chest, Abs
  • Wednesday: Active Recovery Day
  • Thursday: Quads, Back, Biceps, Hamstrings, Triceps, Abs
  • Friday: Active Recovery Day
  • Saturday: Hamstrings, Chest, Biceps, Delts, Back, Triceps
  • Sunday: Rest

8 Week Lactic Power Progression

1 day per week cyclical anaerobic lactic power 1 to 2 progression.

Static volume on sets and blocks across 8 weeks.

  • Monday: Lactic Power 1 -> Lactic Power 2

Longevity Split (7x per week)

This program is built on the foundation of longevity-biased principles of strength and aerobic training.

The main intentions of this design are to enhance overall quality of life by building functional strength that supports day-to-day activities and a solid aerobic base to support day-to-day activities.

The program has two main characteristics: 1) Move intentionally and daily 2) Variety in exercise selection for exposure and enjoyment.

  • Monday- Full Body Resistance
  • Tuesday- Easy Aerobic
  • Wednesday- Full Body Resistance
  • Thursday- Easy Aerobic
  • Friday- Full Body Resistance
  • Saturday- Tough Aerobic
  • Sunday- Easy Aerobic (outdoors)

Easy & Tough Aerobics – Add on for any program to improve your aerobic capacity

8-week example of 3 easy and 1 tough aerobic sessions per week.

This program begins with a Ramp Test to establish baseline metrics, which can be used throughout the program to personalize intensity levels (objective and subjective). The program then ends with a Ramp Test to gauge easy and tough aerobic progress.

  • Monday: Easy Aerobic
  • Tuesday: Resistance training recommended
  • Wednesday: Easy Aerobic
  • Thursday: Resistance training recommended
  • Friday: Tough Aerobic
  • Saturday: Easy Aerobic
  • Sunday: Resistance training recommended