Week fitness program

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Any links to Amazon are affiliate links. That means we earn a small commission if buy from them. It costs you nothing and helps us out. Thanks for the great programming. I have a question about the difference between your workout and the one from the strong lift site. On Friday it has the reverse. Was this done on purpose and why do you recommend it over the way they prescribe it? Can you be my editor, because that was a great catch. Wow, that spreadsheet is awesome and anyone doing this needs to use it.

I started way too high in week 1. Thanks for the kind words. You can add it in where ever you like. Good luck! Jake hi I am a former pro long distance runner Staying very fit still at 44 years old But feel i need competition in some form And is there a way to be a good CrossFit guy mixing your running 8 week programme with weights Thanks Mike.

Good question Mike. There definitely is. The 8 week program was designed to add on to which ever crossfit program you currently are on. I might suggest the 12 week muscular endurance cycle with the 8 week program.

They should work well together and you should see some great results. Adding in the running can be too much time for many. Let me know if you have other questions.

Is week posted somewhere? Would like to continue on. Sure,il see how im gonna progress with this program and im write about it here : ,but once more i must say its great site and thank you for free programs,greetings from Serbia.

I just wanna update my progress i finished 4 weeks,and i can say my numbers got bigger that is for sure,for example my squat was on 5xkg now im on 5xkg,but i think there was much tension on my shoulders,because there were presses and bench and snatches and swings and burpees,and some times i felt tired for bench that is the only issue i had,but as i said my squat and deadlift got bigger,so i will continue to week 5 as it starts today.

Looking forward to start with this program soon. I might not be able to do all the five workouts every week, so the cardiodays on thursday might be chosen away sometimes. Do you think this will have much to say in the long run? And is it a cricis if the workouts will be on monday,tuesday, wednesday and thrusday?

Pick the amount of days you can realistically do and commit to them. Thank you! Reps will always be written before weight. Let me know if you have any other questions. Hey,great program,i have one question tho,i train boxing 3 x week,would this program be too much on top of that,should i remove cardio day since i do cardio on boxing and just do 4 workouts from program,removing thursday?

Let us know how it turns out. To fit the weekss I might sometimes to the workouts stronglifts and olympics right after each other, for example monday, tuesday, wednesday and thursdays. Is this OK? Or does it have to be one day between stronglifts? If it is OK, how many workouts the stronglifts can you do after each other to fit it all?

You might be able to do this initially, but as the weights get heavier you might find that you run out of energy. You can try it but definitely take a good break between power lifts, and olympic lifts to recover. Good Luck! I am in week 3 of the program, and after heavy squats on monday, my three max power snatches dropped from last week.

Do you think it might be smarter to do weightlifting on thursdays, and move cardio to tuesdays? Wednesdays are much easier days after all..

Feel free to modify it that way if you like. Those days happen, and they are much more likely to happen the week prior to deload as it is the hardest week. Your program makes a lot of sense and addresses the periodization that I feel is lacking at most boxes. Essentially, your program is suggesting that we work out on our own using a home gym. I have felt it was coming to that ultimately since I cannot integrate Stronglifts into our CF box programming since I never know what the wod is until the night before.

Glad you like the program. Let me know if you have any questions. Will this have much to say? Or is it the same?

Should i finish with the experienced? I love this program, and I want to do it again after finish, but then I should do it with the advanced? Keep going! Once you stop progressing then you need to switch to another method. Caroline, You will need to download the Stronglifts program which is linked in the top portion of the sheet. It will tell you the weights. Load More Comments. Close this dialog window Add a comment. Add your comment Cancel Submit.

Close this dialog window Review for. Back to story Comment on this project. Tell us what you think Thanks for adding your feedback. All rights reserved. Close Sign in. Friday Endurance program: 2x4 minutes health boost minute warm-up to get you sweating lightly. Give yourself an hour or two and check the feeling you have now — well done! All photos: Lasse Berre Go to the top of the page to find next week! Monday Endurance program: 1x4 minutes kick-start minute warm-up, slow jog or brisk walk to get you sweating a little, preferably on an incline or hill to get your heart rate up more quickly, and to limit the stress on your knees.

Wednesday Endurance program: 3x4 minutes interval minute warm-up to get you sweating. Friday Core strength program Perform repetitions of all three exercises number depending upon your fitness level , 30 seconds rest between each exercise, and 1-minute rest between each of 3 series. Keep your hands behind your neck. Take a big step forward with one foot so that your knee comes in contact with or close to the ground - slide quickly back to the starting position - repeat on the opposite leg.

Squat jumps. Push-ups either with bent knees, or as in the picture below. Weekend assignment Is it really harmful not to undertake regular physical activity? Photos of strength program: Lasse Berre Go to the top of the page to find next or previous week! Monday Endurance program: 3x4 minutes interval minute warm-up to get you sweating. Wednesday Choose an activity involving large muscle groups and dynamic movements walking, jogging, swimming, cross-country skiing, squash, five-a-side soccer etc.

Friday Our brain is often seen as the overarching control-centre that regulates the rest of the body. Endurance program: 1x4 minutes kick-start minute warm-up, slow jog or brisk walk to get you sweating a little, preferably on an incline or hill to get your heart rate up more quickly, and to limit the stress on your knees.

Enjoy your weekend off — next week is going to be intense. Go to the top of the page to find next or previous week! Monday Endurance program: 4x4 Health Booster minute warm-up to get you sweating.

Wednesday Endurance program: 4x4 Health Booster Repeat the Monday session from this week — a real booster for your health! Friday Endurance program: 1x4 minutes kick-start minute warm-up, slow jog or brisk walk to get you sweating a little, preferably on an incline or hill to get your heart rate up more quickly, and to limit the stress on your knees.

Core strength program Squats 10 reps. Split-Squat 7 reps on each foot. Squat jumps 5 reps. Day 1 Push -- 6 Yes. Day 2 Pull -- 6 Yes. Day 3 Legs -- 6 Yes. Day 4 Push -- 6 Yes. Day 5 Pull -- 6 Yes. Day 6 Legs -- 6 Yes. Day 1 Chest, Triceps, Calves -- 8 Yes. Related Articles. Thank you for signing up. Your information has been successfully processed! I want content for Muscle and Fitness Promotions.