No Quit Zone: Workout Program

Over the past 15 years, I have experimented with different training concepts and programs, all of which have the central focus of weight training. Although I enjoy cardio and grew up being a natural runner, it is no longer my focus. Now, I want to sculpt a body that helps remind me that hard work is worth it.

I believe I have finally developed a challenging and rewarding program. Therefore, I decided to write a blog since people often ask me about my training programs.

Warning: This is not a novice program. If you are not used to training hard, you should definitely:

• Use lighter weights
• Perform fewer sets
• Perform fewer reps

Don’t be discouraged, though. At the end of the day, it is not about how much you lift or how many sets you perform.

Fitness is about how your results make you feel, based on your goals and objectives.

I don’t focus on competition. The only person I’m trying to be better than is the person I was yesterday. If I’m the same guy today, tomorrow, and next week, I am probably off the path. Baby steps count.

In a previous blog, My Training Journey, I discussed my 6-day training schedule. For this program, I use the same schedule. Note: Don’t fear using Friday or Saturday as a second rest day.

No one knows your body better than you.

If you need two rest days, do it. The training schedule looks like this:

• Monday – Train
• Tuesday – Rest
• Wednesday – Train
• Thursday – Train
• Friday – Train
• Saturday – Train
• Sunday – Train

Day 1 – Monday: Chest and Deltoids

The primary exercises for MONdays are for the chest and deltoids.

• WU: Warm Up (10-15 reps)
• WS: Working Set (10-12 reps)

1. Incline DB Press: 2 x WU | 3 x WS
2. Incline DB Fly: 2 x WU | 3 x WS
3. DB Bench Press: 2 x WU | 3 x WS
4. DB Push Ups: 2 x WU | 3 x WS
5. Deltoid Raises Forward: 2 x WU | 3 x WS
6. Deltoid Raises Side: 2 x WU | 3 x WS
7. Deltoid Hold & Drop: 2 x WU | 3 x WS

Abs:

1. Crunches: 2 x 50 reps
2. Ab Twists: 2 x 50 reps

Note: For an extra pump, flex and hold the chest and deltoids for a few seconds after the even number of sets. This will help force blood to these muscles and assist with the growth process. Rest for about 30-45 seconds before moving on to the next set.

• Do this for the applicable muscle each day.

Day 2 – Wednesday: Legs

The primary exercises for Wednesdays are for the legs.

• WU: Warm Up (10-15 reps)
• WS: Working Set (10-12 reps)

1. BB Squats: 2 x WU | 4 x WS
2. DB Lunges: 2 x WU | 3 x WS
3. DB Roman Deadlifts: 2 x WU | 3 x WS
4. Calf Raises: 2 x WU | 5 x WS
5. Seated Calf Raises: 2 x WU | 3 x WS

Abs:

1. Crunches: 2 x 50 reps
2. Ab Twists: 3 x 40 reps
3. Reach Thru: 2 x 20 reps

Day 3 – Thursday: Biceps and Triceps

The primary exercises for Thursdays are for the biceps and triceps.

• WU: Warm Up (10-15 reps)
• WS: Working Set (10-12 reps)

1. BB Curls: 2 x WU | 3 x WS
2. DB Curls: 2 x WU | 4 x WS
3. DB Hammer Curls: 2 x WU | 3 x WS
4. DB Seated Curls: 2 x WU | 3 x WS
5. DB Triceps Extensions: 2 x WU | 2 x WS
6. DB Kickbacks: 2 x WU | 4 x WS
7. Forearm Curls: 2 x WU | 8 x WS

Abs:

1. Crunches: 2 x 50 reps
2. Ab Twists: 2 x 50 reps
3. Reach Thru: 2 x 25 reps

Day 4 – Friday: Back and Legs

The primary exercises for Fridays are for the back and legs.

• WU: Warm Up (10-15 reps)
• WS: Working Set (10-12 reps)

1. DB Shoulder Press: 2 x WU | 3 x WS
2. DB Shrugs: 2 x WU | 4 x WS
3. BB Military Press: 2 x WU | 3 x WS
4. DB Rows: 2 x WU | 4 x WS
5. BB Rows: 2 x WU | 3 x WS
6. Calf Raises (Plate): 2 x WU | 4 x WS
7. Calf Raises (ea): 2 x WU | 3 x WS

Abs:

1. Crunches: 2 x 40 reps
2. Ab Twists: 3 x 20 reps
3. Reach Thru: 2 x 20 reps

Day 5 – Saturday: Total Body

The primary exercises for Saturdays are for the total body.

• WU: Warm Up (10-15 reps)
• WS: Working Set (10-12 reps)

1. BB Deadlifts: 2 x WU | 5 x WS
2. BB Clean: 2 x WU | 3 x WS
3. BB Seated Overhead Press: 2 x WU | 3 x WS
4. BB Bench Press: 2 x WU | 4 x WS
5. BB Overhead Raises: 2 x WU | 3 x WS
6. DB Concentrated Curls: 2 x WU | 4 x WS
7. DB Curls (Light): 2 x WU | 3 x WS

Abs:

1. Crunches: 2 x 40 reps
2. Ab Twists: 2 x 40 reps
3. Reach Thru: 2 x 20 reps

Day 6 – Sunday: Legs and Triceps

The primary exercises for Sundays are for the legs and triceps.

• WU: Warm Up (10-15 reps)
• WS: Working Set (10-12 reps)

1. KB Squats: 2 x WU | 5 x WS
2. Body Weight (BW) Squats (Band): 2 x WU | 3 x WS
3. Fire Hydrant (Band): 2 x WU | 3 x WS
4. Triceps Extensions: 2 x WU | 4 x WS
5. Bench Triceps Extensions: 2 x WU | 3 x WS
6. Weighted Dips: 2 x WU | 5 x WS

Abs:

1. Crunches: 4 x 50 reps
2. Ab Twists: 4 x 50 reps
3. Hip Raises: 4 x 30 reps

I hope you find this program useful and can push yourself to a new level. For more fitness tips and healthy eating tips, follow my wife’s Instagram page: kristiraeh