P1A

PROGRAM 1 ANTRENAMENT A
EXERCITIU Saptamana 1 Saptamana 2 Saptamana 3 Saptamana 4
BARBELL COMBINATION (COMBINATII CU HALTERA) 8 min (afap*) 9 min (afap) 10 min (afap) 11 min (afap)
+ greutati mai
mari decat in
spat 3

Bent over row 1 repetare 1 repetare 1 repetare 1 repetare

Romanian deadlift 2 repetari 2 repetari 2 repetari 2 repetari

Hang clean 1 repetare 1 repetare 1 repetare 1 repetare

Overhead push press 1 repetare 1 repetare 1 repetare 1 repetare

ODIHNA odihna 3-4 odihna 3-4 odihna 3-4 odihna 3-4

min min min min

BIG 4 CIRCUIT 4-5 seturi in 4-5 seturi in 4-5 seturi in 4-5 seturi in
total total total total
chin up or lat pull-down 6-8 repetari 6-8 repetari 8-10 repetari 8-10 repetari
(underhand grip)

6-8 repetari 6-8 repetari 8-10 repetari 8-10 repetari

 P1A

Squat jump 6-8 repetari 6-8 repetari 8-10 repetari 8-10 repetari

Box crossover push-up 10-14 reptari 10-14 reptari 14-20 reptari 14-20 reptari
in total in total in total in total

Stability ball stir the pot 5-6 repetari 5-6 repetari 6-8 repetari 6-8 repetari
pe fiecare pe fiecare pe fiecare pe fiecare
parte parte parte parte

ODIHNA 2-3 minute de 2-3 minute de 1-2 minute de 1-2 minute de

odihna intre odihna intre odihna intre odihna intre
seturi seturi seturi seturi

UNILATERAL FARMER'S WLAK COMPLEX 2-3 ture pe 2-3 ture pe 2-3 ture pe 2-3 ture pe
fiecare parte fiecare parte fiecare parte fiecare parte

Farmer's walk (1 tura, mana 30-40 m in 30-40 m in 40-50 m in 40-50 m in

dreapta) total total total total

One arm free standing dumbbell 6-8 repetari 6-8 repetari 8-10 repetari 8-10 repetari
row left hand

Farmer's walk (1 tura, mana 30-40 m in 30-40 m in 40-50 m in 40-50 m in

stanga) total total total total
One arm overhead push press 6-8 repetari 6-8 repetari 8-10 repetari 8-10 repetari
(mana stanga)
 P1A

Farmer's walk (1 tura, mana 30-40 m in 30-40 m in 40-50 m in 40-50 m in

dreapta) total total total total
Reverse lunge with dumbbell at 6-8 repetari 6-8 repetari 8-10 repetari 8-10 repetari
shoulder (gantera in mana
stanga, piciorul stang in spate);
fandare in spate cu gantera in
mana stanga la umarul stang;
piciorul stang in spate

Farmer's walk (1 tura, mana 30-40 m in 30-40 m in 40-50 m in 40-50 m in

stanga) total total total total
ODIHNA 30 secunde odihna inainte de a schimba partea. 2 minute
odihna inainte intre ture.

ISOLATION EXERCICES 2-3 seturi 2-3 seturi 2-3 seturi 2-3 seturi
Stability ball leg curl 12-15 repetari 12-15 repetari 15-20 repetari 15-20 repetari

Ball back extension with arm Y 12-15 repetari 12-15 repetari 15-20 repetari 15-20 repetari

ODIHNA 60 secunde odihna inttre superseturi

afap = as fast as possible

 P1B

PROGRAM 1 ANTRENAMENT B
EXERCITIU Saptamana 1 Saptamana 2 Saptamana 3 Saptamana 4
ANGLED BARBELL COMBINATION 7 min 8 min AMRAP 9 min AMRAP 9 min AMRAP (greutati
AMRAP* mai mari decat in sapt
3)
Landmine Angled deadlift 1 repetare 1 repetare 1 repetare 1 repetare

Landmine Angled rotary press 1 repetare 1 repetare 1 repetare 1 repetare

(switch sides every 3-6 reps)

ODIHNA 3-4 minute 3-4 minute 3-4 minute 3-4 minute odihna
odihna odihna odihna

BIG 4 CIRCUIT 4-5 seturi 4-5 seturi 4-5 seturi 4-5 seturi
Dumbbell uppercut 6-8 repetari 6-8 repetari 8-10 repetari 8-10 repetari

Dumbbell walking lunge 6-8 repetari 6-8 repetari 8-10 repetari 8-10 repetari

One-arm cable row 8-10 repetari 8-10 repetari 10-12 repetari 10-12 repetari pe
pe fiecare pe fiecare pe fiecare fiecare parte
parte parte parte

Ball knee tuks 10-14 repetari 10-14 repetari 14-20 repetari 14-20 repetari pe
pe fiecare pe fiecare pe fiecare fiecare parte
parte parte parte

ODIHNA 2-3 min 2-3 min 1-2 min 1-2 min odihna intre
odihna intre odihna intre odihna intre ture
ture ture ture
 P1B

DUMBBELL COMPLEX 3-4 ture pe 4-5 ture pe 5-6 ture pe 5-6 ture pe fiecare
fiecare parte fiecare parte fiecare parte parte

Bent-over row 5-6 repetari 6-7 repetari 6-7 repetari 7-8 repetari

One-leg Romanian deadlift 5-6 repetari 6-7 repetari 6-7 repetari 7-8 repetari pe fiecare
pe fiecare pe fiecare pe fiecare parte
parte parte parte

Front squat 5-6 repetari 6-7 repetari 6-7 repetari 7-8 repetari

Push-up to plank row 6-8 repetari 8-10 repetari 8-10 repetari 10-12 repetari

ODIHNA 2-3 min 2-3 min 1-2 min 1-2 min odihna intre
odihna intre odihna intre odihna intre ture
ture ture ture

ISOLATION EXERCISES 2-3 seturi 2-3 seturi 2-3 seturi 2-3 seturi
Cable high-chop 8-10 repetari 8-10 repetari 10-12 repetari 10-12 repetari pe
pe fiecare pe fiecare pe fiecare fiecare parte
parte parte parte

Cable triceps rope extension 8-10 repetari 8-10 repetari 10-12 repetari 10-12 repetari

ODIHNA 60 secunde odihna inttre superseturi

 P1B

AMRAP training If you’re given a workout with a list of moves and rep counts for each, and told do it AMRAP, then you’d do as many
rounds as possible, while following the rep count for each move. If the workout gives you time intervals for each
move, and tells you to do it AMRAP, then that means to do as many reps as you can in that time frame. With both
methods, you’re supposed to take a break and catch your breath only when you need it, to keep the intensity high.
 P2A

PROGRAM 2 ANTRENAMENT A
EXERCITIU Saptamana 1 Saptamana 2 Saptamana 3 Saptamana 4
KETTLEBELL COMBINATION 8 min AMRAP 9 min AMRAP 10 min 10 min AMRAP
AMRAP (greutati mai mari
decat in sapt 3)
Two-arm swing 2 repetari 2 repetari 2 repetari 2 repetari

Two-arm swing clean 1 repetare 1 repetare 1 repetare 1 repetare

Reverse lunge (fiecare picior, 1 repetare 1 repetare 1 repetare 1 repetare fiecare

kettlebell la umar) fiecare picior fiecare picior fiecare picior picior

Two-arm overhead push press 1 repetare 1 repetare 1 repetare 1 repetare

ODIHNA 3-4 minute 3-4 minute 2-3 minute 2-3 minute odihna
odihna odihna odihna

BIG 4 CIRCUIT 3-4 seturi 3-4 seturi 4-5 seturi 4-5 seturi
Dumbbell bench press 8-10 repetari 8-10 repetari 8-10 repetari 8-10 repetari

Lateral bound 6-8 repetari 6-8 repetari 6-8 repetari 6-8 repetari pe fiecare
pe fiecare pe fiecare pe fiecare parte
parte parte parte

One-arm dumbbell bench row 6-8 repetari 6-8 repetari 6-8 repetari 6-8 repetari pe fiecare
pe fiecare pe fiecare pe fiecare parte
parte parte parte
 P2A

One-leg hip thurst 10-15 repetari 10-15 repetari 10-15 repetari 10-15 repetari

ODIHNA 2-3 min 2-3 min 1-2 min 1-2 min odihna intre
odihna intre odihna intre odihna intre ture
ture ture ture

DUMBBELL COMPLEX 4 seturi 4 seturi 5 seturi 5 seturi

Uppercut 6-8 repetari 6-8 repetari 6-8 repetari 6-8 repetari pe fiecare
pe fiecare pe fiecare pe fiecare parte
parte parte parte

Front squat and Romanian 6-8 repetari 6-8 repetari 6-8 repetari 6-8 repetari
deadlift

One-arm dumbbell bench row 6-8 repetari 6-8 repetari 6-8 repetari 6-8 repetari
(each side)

ODIHNA 2-3 min 2-3 min 1-2 min 1-2 min odihna intre
odihna intre odihna intre odihna intre ture
ture ture ture

ISOLATION EXERCISES 2-3 seturi 2-3 seturi 2-3 seturi 2-3 seturi
Hands-on-ball push-up 12-15 repetari 12-15 repetari 12-15 repetari 12-15 repetari

Stability ball stir the pot 5-6 repetari 5-6 repetari 6-8 repetari 6-8 repetari pe fiecare
pe fiecare pe fiecare pe fiecare parte
parte parte parte
 P2A

Ball back extension with arm Y 12-15 repetari 12-15 repetari 15-20 repetari 15-20 repetari

ODIHNA 60 secunde odihna inttre superseturi

AMRAP training If you’re given a workout with a list of moves and rep counts for each, and told do it AMRAP, then you’d do as many
rounds as possible, while following the rep count for each move. If the workout gives you time intervals for each
move, and tells you to do it AMRAP, then that means to do as many reps as you can in that time frame. With both
methods, you’re supposed to take a break and catch your breath only when you need it, to keep the intensity high.
 P2B

PROGRAM 2 ANTRENAMENT B
EXERCITIU Saptamana 1 Saptamana 2 Saptamana 3 Saptamana 4
DUMBBELL (UNILATERAL COMBINATION) 8 min AMRAP 9 min AMRAP 10 min 10 min AMRAP
AMRAP (greutati mai mari
decat in sapt 3)
One-arm burpee with dumbbell 1 repetare 1 repetare 1 repetare 1 repetare
https://www.shape.com/fitness/
workouts/rotating-iron-burpee

One-arm assisted hang clean 1 repetare 1 repetare 1 repetare 1 repetare

One-sided front squat with 1 repetare 1 repetare 1 repetare 1 repetare

dumbell at shoulder

One-arm uppercut (schimba la 3- 1 repetare 1 repetare 1 repetare 1 repetare

4 repetari)

ODIHNA 3-4 min 3-4 min 3-4 min 2-3 min odihna
odihna odihna odihna

BIG 5 CIRCUIT 3-4 seturi 3-4 seturi 4-5 seturi 4-5 seturi
Machine lat pull-down (wide 8-10 repetari 8-10 repetari 8-10 repetari 8-10 repetari
grip)

Dumbbell bench step-up 6-8 repetari 6-8 repetari 6-8 repetari 6-8 repetari (pe
(pe fiecare (pe fiecare (pe fiecare fiecare parte)
parte) parte) parte)
 P2B

Push-back push-up 6-8 repetari 6-8 repetari 6-8 repetari 6-8 repetari

One-leg one-arm dumbell 6-8 repetari 6-8 repetari 6-8 repetari 6-8 repetari (pe
Romanian deadlift (pe fiecare (pe fiecare (pe fiecare fiecare parte)
parte) parte) parte)

Ab snail 5-8 repetari 5-8 repetari 5-8 repetari 5-8 repetari

ODIHNA 2-3 min 2-3 min 1-2 min 1-2 min odihna intre
odihna intre odihna intre odihna intre ture
ture ture ture

BAND COMPLEX 4 seturi 4 seturi 5 seturi 5 seturi

Lunge and band press (fandare 20-24 reptari 20-24 reptari 20-24 reptari 20-24 reptari in total
in fata cu banda sau cabluri) in total in total in total

Band tight rotation 20-24 reptari 20-24 reptari 20-24 reptari 20-24 reptari in total
in total in total in total

Split squat and one-arm row 10-12 reptari 10-12 reptari 10-12 reptari 10-12 reptari in total
in total in total in total

ODIHNA 2-3 min 2-3 min 1-2 min 1-2 min odihna intre
odihna intre odihna intre odihna intre ture
ture ture ture

ISOLATION EXERCISES 2-3 seturi 2-3 seturi 2-3 seturi 2-3 seturi
Suspension biceps curl 12-15 repetari 12-15 repetari 12-15 repetari 12-15 repetari
 P2B

Wide-elbow suspension row 12-15 repetari 12-15 repetari 12-15 repetari 12-15 repetari

ODIHNA 60 secunde odihna inttre superseturi

AMRAP training If you’re given a workout with a list of moves and rep counts for each, and told do it AMRAP, then you’d do as many
rounds as possible, while following the rep count for each move. If the workout gives you time intervals for each
move, and tells you to do it AMRAP, then that means to do as many reps as you can in that time frame. With both
methods, you’re supposed to take a break and catch your breath only when you need it, to keep the intensity high.
 P3A

PROGRAM 3 ANTRENAMENT A
EXERCITIU Saptamana 1 Saptamana 2 Saptamana 3 Saptamana 4
DUMBBELL UNILATERAL COMBINATION 8 min AMRAP 9 min AMRAP 10 min 10 min AMRAP
AMRAP (greutati mai mari
decat in sapt 3)
One-arm swing 2 repetari 2 repetari 2 repetari 2 repetari

One-arm assisted hang clean 1 repetare 1 repetare 1 repetare 1 repetare

One-sided front squat with 1 repetare 1 repetare 1 repetare 1 repetare

dumbell at shoulder

One-arm overhead push press 1 repetare 1 repetare 1 repetare 1 repetare

(switch sides every 3-5 round
through the complex)

ODIHNA 3-4 minute 3-4 minute 2-3 minute 2-3 minute odihna
odihna odihna odihna

BIG 4 CIRCUIT 3-4 seturi 3-4 seturi 4-5 seturi 4-5 seturi
Push-up lock-off 5-7 repetari 5-7 repetari 5-7 repetari 5-7 repetari pe fiecare
pe fiecare pe fiecare pe fiecare parte
parte parte parte

Barbell good morning 8-10 repetari 8-10 repetari 8-10 repetari 8-10 repetari
 P3A

Barbell bent-over row 6-8 repetari 6-8 repetari 6-8 repetari 6-8 repetari
(underhand grip)

Plank row 6-8 repetari 6-8 repetari 6-8 repetari 6-8 repetari pe fiecare
pe fiecare pe fiecare pe fiecare parte
parte parte parte

ODIHNA 2-3 min 2-3 min 1-2 min 1-2 min odihna intre
odihna intre odihna intre odihna intre ture
ture ture ture

WEIGHT-PLATE COMPLEX 3-4 seturi 3-4 seturi 4-5 seturi 4-5 seturi
Diagonal chop 6-8 repetari 6-8 repetari 6-8 repetari 6-8 repetari pe fiecare
pe fiecare pe fiecare pe fiecare parte
parte parte parte

Middle chop 12-16 repetari 12-16 repetari 12-16 repetari 12-16 repetari

Lateral lunge (fandare laterala cu 6-8 repetari 6-8 repetari 6-8 repetari 6-8 repetari pe fiecare
greutate) pe fiecare pe fiecare pe fiecare parte
parte parte parte

ODIHNA 2-3 min 2-3 min 1-2 min 1-2 min odihna intre
odihna intre odihna intre odihna intre ture
ture ture ture

ISOLATION EXERCISES 2-3 seturi 2-3 seturi 2-3 seturi 2-3 seturi
Rear deltoid fly 12-15 repetari 12-15 repetari 15-20 repetari 15-20 repetari
 P3A

Arm walk-out 4-6 repetari 4-6 repetari 6-8 repetari 6-8 repetari

ODIHNA 60 secunde odihna inttre superseturi

AMRAP training If you’re given a workout with a list of moves and rep counts for each, and told do it AMRAP, then you’d do as many
rounds as possible, while following the rep count for each move. If the workout gives you time intervals for each
move, and tells you to do it AMRAP, then that means to do as many reps as you can in that time frame. With both
methods, you’re supposed to take a break and catch your breath only when you need it, to keep the intensity high.
 P3B

PROGRAM 3 ANTRENAMENT B
EXERCITIU Saptamana 1 Saptamana 2 Saptamana 3 Saptamana 4
DUMBBELL UNILATERAL COMBINATION 7 min 8 min AMRAP 9 min AMRAP 9 min AMRAP
AMRAP* (greutati mai mari
decat in sapt 3)
Turkish get-up (aternate sides 7 min 8 min AMRAP 9 min AMRAP 9 min AMRAP
every 3 reps) AMRAP* (greutati mai mari
decat in sapt 3)

BIG 4 CIRCUIT 3-4 seturi 3-4 seturi 4-5 seturi 4-5 seturi
Single arm antirotation 8-10 repetari 8-10 repetari 8-10 repetari 8-10 repetari pe
suspension row TRX pe fiecare pe fiecare pe fiecare fiecare parte
parte parte parte

Dumbbell Bulgarian split squat 6-8 repetari 6-8 repetari 6-8 repetari 6-8 repetari pe fiecare
pe fiecare pe fiecare pe fiecare parte
parte parte parte

Dumbbell bench press 6-8 repetari 6-8 repetari 6-8 repetari 6-8 repetari

Band tight rotation 12-16 repetari 12-16 repetari 12-16 repetari 12-16 repetari pe
pe fiecare pe fiecare pe fiecare fiecare parte
parte parte parte

ODIHNA 2-3 min 2-3 min 1-2 min 1-2 min odihna intre
odihna intre odihna intre odihna intre ture
ture ture ture

ANGLED BARBELL COMPLEX 3-4 seturi 3-4 seturi 4-5 seturi 4-5 seturi
 P3B

Landmine Reverse lunge 4-6 repetari 4-6 repetari 4-6 repetari 4-6 repetari pe fiecare
pe fiecare pe fiecare pe fiecare parte
parte parte parte

Angled shoulder-to-shoulder 4-6 repetari 4-6 repetari 4-6 repetari 4-6 repetari pe fiecare
press pe fiecare pe fiecare pe fiecare parte
parte parte parte

Angled deadlift to clean (left 6-8 repetari 6-8 repetari 6-8 repetari 6-8 repetari
side)

Angled deadlift to clean (right 6-8 repetari 6-8 repetari 6-8 repetari 6-8 repetari
side)

ODIHNA 2-3 min 2-3 min 1-2 min 1-2 min odihna intre
odihna intre odihna intre odihna intre ture
ture ture ture

ISOLATION EXERCISES 2-3 seturi 2-3 seturi 2-3 seturi 2-3 seturi
Suspension triceps skull crusher 10-12 repetari 10-12 repetari 12-15 repetari 12-15 repetari

Suspension Y-pulls 10-12 repetari 10-12 repetari 12-15 repetari 12-15 repetari

ODIHNA 60 secunde odihna inttre superseturi

AMRAP training If you’re given a workout with a list of moves and rep counts for each, and told do it AMRAP, then you’d do as many
rounds as possible, while following the rep count for each move. If the workout gives you time intervals for each
move, and tells you to do it AMRAP, then that means to do as many reps as you can in that time frame. With both
methods, you’re supposed to take a break and catch your breath only when you need it, to keep the intensity high.
 P4A

PROGRAM 4 ANTRENAMENT A
EXERCITIU Saptamana 1 Saptamana 2 Saptamana 3 Saptamana 4
BIG CIRCUIT 3 4-5 seturi 4-5 seturi 5-6 seturi 5-6 seturi
Barbell Romanian deadlift 8-10 repetari 8-10 repetari 8-10 repetari 8-10 repetari

Pull-up maxim maxim maxim maxim

One-arm push-up 3-5 repetari pe 3-5 repetari pe 3-5 repetari pe 3-5 repetari pe
fiecare parte fiecare parte fiecare parte fiecare parte

BIG 4 UNILATERAL CIRCUIT 3-4 seturi 3-4 seturi 4-5 seturi 4-5 seturi
Box-crossover push-up 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe
fiecare parte fiecare parte fiecare parte fiecare parte

Knee-tap squat (body weight or 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe
with dumbells) fiecare parte fiecare parte fiecare parte fiecare parte

One-arm free-standing dumbell 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe
row fiecare parte fiecare parte fiecare parte fiecare parte

Dumbell anterior-leaning lunge 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe
fiecare parte fiecare parte fiecare parte fiecare parte

ODIHNA 2-3 min odihna 2-3 min odihna 1-2 min odihna 1-2 min odihna
intre ture intre ture intre ture intre ture

BILATERAL FARMER'S WALK COMPLEX 3-4 seturi 3-4 seturi 4-5 seturi 4-5 seturi
 P4A

Farmer's walk (1 lap) 30-40 metri 30-40 metri 30-40 metri 30-40 metri

Barbell bent-over rows 6-8 repetari 6-8 repetari 6-8 repetari 6-8 repetari

Farmer's walk (1 lap) 30-40 metri 30-40 metri 30-40 metri 30-40 metri

Dumbell uppercut 4-6 repetari pe 4-6 repetari pe 4-6 repetari pe 4-6 repetari pe
fiecare parte fiecare parte fiecare parte fiecare parte

Farmer's walk (1 lap) 30-40 metri 30-40 metri 30-40 metri 30-40 metri

Dumbbell reverse lunge 5-6 repetari pe 5-6 repetari pe 5-6 repetari pe 5-6 repetari pe
(alternate legs) fiecare parte fiecare parte fiecare parte fiecare parte
 P4A

Farmer's walk (1 lap) 30-40 metri 30-40 metri 30-40 metri 30-40 metri

ODIHNA 2-3 min odihna 2-3 min odihna 1-2 min odihna 1-2 min odihna
intre ture intre ture intre ture intre ture

ISOLATION EXERCISES 2-3 seturi 2-3 seturi 2-3 seturi 2-3 seturi
Cable biceps rope curl 12-15 repetari 12-15 repetari 15-20 repetari 15-20 repetari

Side plank to dumbbell lateral 8-10 repetari pe 8-10 repetari pe 10-12 repetari 10-12 repetari
raise fiecare parte fiecare parte pe fiecare parte pe fiecare parte

ODIHNA 60 secunde odihna inttre superseturi

 P4B

PROGRAM 4 ANTRENAMENT B
EXERCITIU Saptamana 1 Saptamana 2 Saptamana 3 Saptamana 4
DUMBBELL COMBINATION 8 min AMRAP 9 min AMRAP 10 min 10 min AMRAP
AMRAP (greutati mai mari
decat in sapt 3)
One-arm free-standing dumbell 1 repetare 1 repetare 1 repetare 1 repetare
row

Suitcase squat 2 repetari 2 repetari 2 repetari 2 repetari

One-arm assisted hang clean 1 repetare 1 repetare 1 repetare 1 repetare

One-arm overhead push press 1 repetare 1 repetare 1 repetare 1 repetare

(switch hands every 3-4 round
through the complex); se
flexeaza usor genunchii pe
ridicare

ODIHNA 3-4 minute 3-4 minute 2-3 minute 2-3 minute odihna
odihna odihna odihna

BAND COMPLEX 4 seturi 4 seturi 5 seturi 5 seturi

Lunge and band press (alternate 20-24 repetari 20-24 repetari 20-24 repetari 20-24 repetari pe
legs) pe fiecare pe fiecare pe fiecare fiecare parte
parte parte parte

Band tight roation 20-24 repetari 20-24 repetari 20-24 repetari 20-24 repetari pe
pe fiecare pe fiecare pe fiecare fiecare parte
parte parte parte
 P4B

Band swimmers 20-24 repetari 20-24 repetari 20-24 repetari 20-24 repetari

One-arm compound row 10-12 repetari 10-12 repetari 10-12 repetari 10-12 repetari pe
pe fiecare pe fiecare pe fiecare fiecare parte
parte parte parte

ODIHNA 2-3 min 2-3 min 1-2 min 1-2 min odihna intre
odihna intre odihna intre odihna intre ture
ture ture ture

BODY WEIGHT COUNTDOWN COMPLEX 8 min AMRAP 9 min AMRAP 10 min 10 min AMRAP
AMRAP (greutati mai mari
decat in sapt 3)
Squat jump 4 repetari 4 repetari 4 repetari 4 repetari

Push-up 3 repetari 3 repetari 3 repetari 3 repetari

Burpee 2 repetari 2 repetari 2 repetari 2 repetari

 P4B

Chin-up 1 repetare 1 repetare 1 repetare 1 repetare

ODIHNA 2-3 min 2-3 min 1-2 min 1-2 min odihna intre
odihna intre odihna intre odihna intre ture
ture ture ture

ISOLATION EXERCISES 2-3 seturi 2-3 seturi 2-3 seturi 2-3 seturi
Ab-snail 4-7 repetari 4-7 repetari 7-10 repetari 7-10 repetari

Barbell calf raise 12-15 repetari 12-15 repetari 15-20 repetari 15-20 repetari

ODIHNA 60 secunde odihna inttre superseturi

AMRAP training If you’re given a workout with a list of moves and rep counts for each, and told do it AMRAP, then you’d do as
many rounds as possible, while following the rep count for each move. If the workout gives you time intervals for
each move, and tells you to do it AMRAP, then that means to do as many reps as you can in that time frame. With
both methods, you’re supposed to take a break and catch your breath only when you need it, to keep the intensity
high.
 P5A

PROGRAM 5 ANTRENAMENT A
EXERCITIU Saptamana 1 Saptamana 2 Saptamana 3 Saptamana 4
BIG 3 CIRCUIT 4 seturi 4 seturi 5 seturi 5 seturi
Pull-ups maxim maxim maxim maxim

Dumbbell reverse lunge (fandare 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe
in spate cu gantere) fiecare parte fiecare parte fiecare parte fiecare parte

Incline dumbbell press 6-8 repetari 6-8 repetari 6-8 repetari 6-8 repetari

ODIHNA 2-3 minute 2-3 minute 1-2 minute 1-2 minute

odihna odihna odihna odihna

BIG 5 CIRCUIT 3-4 seturi 3-4 seturi 4-5 seturi 4-5 seturi
Angled one-arm row barbell 8-10 repetari pe 8-10 repetari pe 8-10 repetari pe 8-10 repetari pe
fiecare parte fiecare parte fiecare parte fiecare parte

Knee-tap squat dumbbell 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe
fiecare parte fiecare parte fiecare parte fiecare parte

Angled shoulder-to-shoulder 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe
press fiecare parte fiecare parte fiecare parte fiecare parte
 P5A

One-arm swing 8-10 repetari pe 8-10 repetari pe 8-10 repetari pe 8-10 repetari pe
fiecare parte fiecare parte fiecare parte fiecare parte

Arm walk-outs 3-5 repetari 3-5 repetari 3-5 repetari 3-5 repetari

ODIHNA 2-3 min odihna 2-3 min odihna 1-2 min odihna 1-2 min odihna
intre ture intre ture intre ture intre ture

WEIGHT PLATE COMPLEX 3-4 seturi 3-4 seturi 4-5 seturi 4-5 seturi
Diagonal chop (each side) 8-10 repetari pe 8-10 repetari pe 8-10 repetari pe 8-10 repetari pe
fiecare parte fiecare parte fiecare parte fiecare parte

Middle chop 10-12 repetari 10-12 repetari 10-12 repetari 10-12 repetari

Lateral lunge 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe
fiecare parte fiecare parte fiecare parte fiecare parte

Ball plate crunch 10-12 repetari 10-12 repetari 10-12 repetari 10-12 repetari
 P5A

ODIHNA 2-3 min odihna 2-3 min odihna 1-2 min odihna 1-2 min odihna
intre ture intre ture intre ture intre ture

ISOLATION EXERCISES 2-3 seturi 2-3 seturi 2-3 seturi 2-3 seturi
One-leg hip thrust 12-15 repetari 12-15 repetari 12-15 repetari 12-15 repetari
pe fiecare parte pe fiecare parte pe fiecare parte pe fiecare parte

Angled barbell tight rainbow 10-12 repetari 10-12 repetari 10-12 repetari 10-12 repetari
pe fiecare parte pe fiecare parte pe fiecare parte pe fiecare parte

ODIHNA 60 secunde odihna inttre superseturi

PROGRAM 5 ANTRENAMENT B
EXERCITIU Saptamana 1 Saptamana 2 Saptamana 3 Saptamana 4
BIG 4 CIRCUIT 4 seturi 4 seturi 5 seturi 5 seturi
Wide-grip bent-over row 8-10 repetari 8-10 repetari 8-10 repetari 8-10 repetari

Dumbbell anterior-leaning lunge 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe
fiecare parte fiecare parte fiecare parte fiecare parte

Dumbbell bench press 8-10 repetari 8-10 repetari 8-10 repetari 8-10 repetari

One-arm dumbbell uppercut 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe
fiecare parte fiecare parte fiecare parte fiecare parte

ODIHNA 2-3 minute 2-3 minute 1-2 minute 1-2 minute

odihna odihna odihna odihna

BIG 4 CIRCUIT 3-4 seturi 3-4 seturi 4-5 seturi 4-5 seturi
Bularian split squat 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe
fiecare parte fiecare parte fiecare parte fiecare parte

Dumbbell plank row 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe
fiecare parte fiecare parte fiecare parte fiecare parte

Squat to Romanian deadlift 6-8 repetari 6-8 repetari 6-8 repetari 6-8 repetari
Dumbbell bench press 6-8 repetari 6-8 repetari 6-8 repetari 6-8 repetari

ODIHNA 2-3 min odihna 2-3 min odihna 1-2 min odihna 1-2 min odihna
intre ture intre ture intre ture intre ture

TWO KETTLEBELL COMBINATION (ONE IN EACH HAND) 8 min AMRAP 9 min AMRAP 10 min AMRAP 10 min AMRAP
(greutati mai
mari decat in
sapt 3)
Two-arm swing 2 kettkebells 2 repetari 2 repetari 2 repetari 2 repetari

Two-arm swing clean 1 repetare 1 repetare 1 repetare 1 repetare

Front squat 2 kettlebells 1 repetare 1 repetare 1 repetare 1 repetare

Two-arm overhead push press 1 repetare 1 repetare 1 repetare 1 repetare

ISOLATION EXERCISES 2-3 seturi 2-3 seturi 2-3 seturi 2-3 seturi
Cable high chop 8-10 repetari pe 8-10 repetari pe 8-10 repetari pe 8-10 repetari pe
fiecare parte fiecare parte fiecare parte fiecare parte
Ball back extension with arm Y 12-15 repetari 12-15 repetari 12-15 repetari 12-15 repetari

ODIHNA 60 secunde odihna inttre superseturi

AMRAP training If you’re given a workout with a list of moves and rep counts for each, and told do it AMRAP, then you’d do as many
rounds as possible, while following the rep count for each move. If the workout gives you time intervals for each move,
and tells you to do it AMRAP, then that means to do as many reps as you can in that time frame. With both methods,
you’re supposed to take a break and catch your breath only when you need it, to keep the intensity high.
 P6A

PROGRAM 6 ANTRENAMENT A
EXERCITIU Saptamana 1 Saptamana 2 Saptamana 3 Saptamana 4
BIG 4 CIRCUIT 4 seturi 4 seturi 5 seturi 5 seturi
Dumbbell bench press 10-12 repetari 10-12 repetari 10-12 repetari 10-12 repetari

One-leg one-arm dumbbell 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe
Romanian deadlift (alternate fiecare parte fiecare parte fiecare parte fiecare parte
legs)

Wide-grip seated row 10-12 repetari 10-12 repetari 10-12 repetari 10-12 repetari

Ball pike rollback 8-10 repetari 8-10 repetari 8-10 repetari 8-10 repetari

ODIHNA 2-3 minute 2-3 minute 1-2 minute 1-2 minute

odihna odihna odihna odihna

BIG 4 CIRCUIT 3-4 seturi 3-4 seturi 4-5 seturi 4-5 seturi
Dumbbell bench step-up 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe
fiecare parte fiecare parte fiecare parte fiecare parte

T-bar row 8-10 repetari 8-10 repetari 8-10 repetari 8-10 repetari
 P6A

Dumbbell anterior lunges 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe
fiecare parte fiecare parte fiecare parte fiecare parte

Box crossover push-up 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe 6-8 repetari pe
fiecare parte fiecare parte fiecare parte fiecare parte

ODIHNA 2-3 min odihna 2-3 min odihna 1-2 min odihna 1-2 min odihna
intre ture intre ture intre ture intre ture

BIG 4 CIRCUIT 3-4 seturi 3-4 seturi 4-5 seturi 4-5 seturi
One-arm compound row 8-10 repetari pe 8-10 repetari pe 8-10 repetari pe 8-10 repetari pe
fiecare parte fiecare parte fiecare parte fiecare parte

Squat jump 8-10 repetari 8-10 repetari 8-10 repetari 8-10 repetari

One-arm cable press 8-10 repetari 8-10 repetari 8-10 repetari 8-10 repetari
 P6A

Stability-ball leg curl 15-20 repetari 15-20 repetari 15-20 repetari 15-20 repetari

ODIHNA 2-3 minute 2-3 minute 1-2 minute 1-2 minute

odihna odihna odihna odihna

ISOLATION EXERCISES 2-3 seturi 2-3 seturi 2-3 seturi 2-3 seturi
Angled barbell tight rainbow 12-15 repetari 12-15 repetari 15-20 repetari 15-20 repetari
pe fiecare parte pe fiecare parte pe fiecare parte pe fiecare parte

Triceps dumbbell skull crusher 12-15 repetari 12-15 repetari 15-20 repetari 15-20 repetari

ODIHNA 60 secunde odihna inttre superseturi

 P6B

PROGRAM 6 ANTRENAMENT A
EXERCITIU Saptamana 1 Saptamana 2 Saptamana 3 Saptamana 4
BARBELL COMBINATION 8 min (afap*) 9 min (afap) 10 min (afap) 10 min AMRAP
(greutati mai
mari decat in
sapt 3)
Bent-over row 1 repetare 1 repetare 1 repetare 1 repetare

Romanian deadlift 2 repetari 2 repetari 2 repetari 2 repetari

Jump shrug 1 repetare 1 repetare 1 repetare 1 repetare

Hang Clean 1 repetare 1 repetare 1 repetare 1 repetare

Overhead push press 1 repetare 1 repetare 1 repetare 1 repetare

Front squat 1 repetare 1 repetare 1 repetare 1 repetare

ODIHNA 2-3 minute 2-3 minute 1-2 minute 1-2 minute

odihna odihna odihna odihna
 P6B

BODY-WEIGHT COUNTDOWN COMPLEX 8 min AMRAP 9 min AMRAP 10 min AMRAP 10 min AMRAP
(greutati mai
mari decat in
sapt 3)
Overhead reverse lunge 4 repetari pe 4 repetari pe 4 repetari pe 4 repetari pe
fiecare picior fiecare picior fiecare picior fiecare picior

Break-dancer push-up 3 repetari 3 repetari 3 repetari 3 repetari

Frog jump 2 repetari 2 repetari 2 repetari 2 repetari

Chin-up 1 repetare 1 repetare 1 repetare 1 repetare

ODIHNA 2-3 min odihna 2-3 min odihna 1-2 min odihna 1-2 min odihna
intre ture intre ture intre ture intre ture

UNILATERAL FARMER'S WALK COMPLEX 3-4 seturi pe 3-4 seturi pe 4-5 seturi pe 4-5 seturi pe
fiecare parte fiecare parte fiecare parte fiecare parte
Farmer's walk (1 tura, mana 30-40 m in total 30-40 m in total 40-50 m in total 40-50 m in total
dreapta)
 P6B

One-arm swing (left hand) 6-8 repetari 6-8 repetari 6-8 repetari 6-8 repetari

Farmer's walk (1 tura, mana 30-40 m in total 30-40 m in total 40-50 m in total 40-50 m in total
stanga)

Reverse lunge (dumbbell in left 6-8 repetari 6-8 repetari 6-8 repetari 6-8 repetari
hand; step back with left leg)

Farmer's walk (1 tura, mana 30-40 m in total 30-40 m in total 40-50 m in total 40-50 m in total
dreapta)

One-leg Romanian deadlift 6-8 repetari 6-8 repetari 6-8 repetari 6-8 repetari
(dumbbell in left hand; stand on
right leg)
 P6B

Farmer's walk (1 tura, mana 30-40 m in total 30-40 m in total 40-50 m in total 40-50 m in total
dreapta)

ODIHNA 2-3 minute 2-3 minute 1-2 minute 1-2 minute

odihna odihna odihna odihna

ISOLATION EXERCISES 2-3 seturi 2-3 seturi 2-3 seturi 2-3 seturi
Band tight rotation 12-15 repetari 12-15 repetari 15-20 repetari 15-20 repetari
pe fiecare parte pe fiecare parte pe fiecare parte pe fiecare parte

Cable triceps rope extension 12-15 repetari 12-15 repetari 15-20 repetari 15-20 repetari

ODIHNA 60 secunde odihna inttre superseturi

 BODY WEIGHT

ANTRENAMENT CU GRUTATEA CORPULUI ANTRENAMENT A

EXERCITIU
MINI CIRCUIT 1 (2-3 SETURI)
squat jump 8-10 repetari

break-dancer push up 8-10 repetari

band lat pull-down 12-15 repetari

MINI CIRCUIT 2 (2-3 SETURI)

bulgarian split squat 10-12 repetari pe fiecare parte
 BODY WEIGHT

push-back push-up 10-15 repetari

band swimmers 15-20 repetari

MINI CIRCUIT 3 (2-3 SETURI)

one-leg hip thrust 12-15 repetari pe fiecare parte

lunge and band press 16-20 repetari in total

split squat and row 12-15 repetari pe fiecare parte

SETURI IMPERECHEATE
band high-chop 12-15 repetari pe fiecare parte
 BODY WEIGHT

arm walk-out 4-6 repetari

BODY WEIGHT COMPLEX (1-2 SETS COMPLETED AS FAST AS POSSIBLE)

one-arm compound row 15 repetari pe fiecare parte

overhead reverse lunge 16 repetari in total

push-up 8-10 repetari

burpee 10-15 repetari

ANTRENAMENT CU GRUTATEA CORPULUI ANTRENAMENT B

EXERCITIU
MINI CIRCUIT 1 (2-3 SETURI)
 BODY WEIGHT

anterior leaning lunge scissor 8-10 repetari in total

jump

break dancer push-up 8-10 repetari

one-leg hip thrust 10-15 repetari pe fiecare parte

one-arm compound band row 12-15 repetari pe fiecare parte

MINI CIRCUIT 2 (2-3 SETURI)

 BODY WEIGHT

knee-tap squat 10-12 repetari pe fiecare parte

push-back push-up 10-15 repetari

band swimmers 15-20 repetari

chop 10-15 repetari pe fiecare parte

MINI CIRCUIT 3 (2-3 SETURI)

lateral bound 12-15 repetari pe fiecare parte
 BODY WEIGHT

lunge and band press 16-20 repetari

alternate-arm band row 24-20 repetari pe fiecare parte

ab snail 4-6 repetari

BODY WEIGHT COMPLEX (1-2 SETS COMPLETED AS FAST AS POSSIBLE)

arm walk-out 5 repetari

split squat scissor jump 16 repetari in total

 BODY WEIGHT

break dancer push-up 8-10 repetari

burpee frog jump Ab snail 8-10 repetari

 FAT LOSS FIVE A

FAT LOSS FIVE ANTRENAMENT A

EXERCITIU
FAT LOSS FIVE CIRCUIT 1 (2-3 SETURI*)
Prisoner squat 30 secunde

One-arm plank 15 secunde pe fiecare parte

Push-up with T-roll 30 secunde

Alternete-arm band row 30 secunde

Cardio: shadowboxing 1 minut

FAT LOSS FIVE CIRCUIT 2 (2-3 SETURI*)

Anterior lunge with dumbels 30 secunde in total
 FAT LOSS FIVE A

Arm walk-out 30 secunde

Lunge and band press 30 secunde

Wide grip band row 30 secunde

Cardio: shadowboxing 1 minut

FAT LOSS FIVE CIRCUIT 3 (2-3 SETURI*)

Lateral lunge 30 secunde in total

Standing anti-rotation band press 15 secunde pe fiecare parte

 FAT LOSS FIVE A

Ball push up 30 secunde

Band swimmer 30 secunde

Cardio: shadowboxing 1 minut

* 15 secunde odihna intre exercitii si 1 minut intre seturi

 FAT LOSS FIVE B

FAT LOSS FIVE ANTRENAMENT B

EXERCITIU
FAT LOSS FIVE CIRCUIT 1 (2-3 SETURI*)
2 squats (body weight) alternated 30 secunde
with 1 burpee

Break dancer push-up 30 secunde

Alternate-arm band row 30 secunde (15+15)

Band tight rotation 30 secunde (15+15)

 FAT LOSS FIVE B

Cardio: ropejumping 1 minut

FAT LOSS FIVE CIRCUIT 2 (2-3 SETURI*)

Anterior lunge with dumbbells 30 secunde

Arm walk-out 30 secunde

Lunge and band press 30 secunde

Band swimmer 30 secunde

 FAT LOSS FIVE B

Cardio: shadowboxing 1 minut

FAT LOSS FIVE CIRCUIT 3 (2-3 SETURI*)

Rotational lunge 30 secunde in total

Ab snail 30 secunde

Push-back push-up with twist 30 secunde

Band lat pull down 30 secunde

 FAT LOSS FIVE B

Cardio: shadowboxing 1 minut

FAT LOSS FIVE CIRCUIT 4 (2-3 SETURI*)

Step-up with dumbbells 30 secunde in total

Plank row with dumbbells 30 secunde (15+15)

Two arm compound band row 30 secunde

Dumbbell uppercut 30 secunde

 FAT LOSS FIVE B

Cardio: shadowboxing 1 minut

* 15 secunde odihna intre exercitii si 1 minut intre seturi

 PROGRAME SAPTAMANALE

Coloană1 OPTIUNEA 1 OPTIUNEA 2 OPTIUNEA 3 OPTIUNEA 4 OPTIUNEA 5

LUNI ANTRENAMENT A ODIHNA ANTRENAMENT A ANTRENAMENT A ODIHNA
MARTI ANTRENAMENT B ANTRENAMENT A ODIHNA ANTRENAMENT B ANTRENAMENT A
MIERCURI ODIHNA ANTRENAMENT B ANTRENAMENT B ODIHNA ANTRENAMENT B
JOI ANTRENAMENT A ODIHNA ODIHNA ANTRENAMENT A ODIHNA
VINERI FAT LOSS FIVE 45' ANTRENAMENT A ANTRENAMENT A ANTRENAMENT B ANTRENAMENT A
SAMBATA ODIHNA FAT LOSS FIVE 45' FAT LOSS FIVE 45' FAT LOSS FIVE 45' ANTRENAMENT B
DUMINICA ODIHNA ODIHNA ODIHNA ODIHNA FAT LOSS FIVE 45'