Over the last several months I got back into an old habit of writing my exact workout for the day on my to-do list. I hadn’t done this is quite a while, in fact, years. Similarly to the piece I wrote on intuitive eating, as you could imagine, my training tends to be intuitive at this point as well. That doesn’t mean I don’t think about what I’m doing, but it has become more of a back-of-the-mind kind of thing. I just do me. But, I still have a “goal” of sorts, I’m aware how I’m structuring the day and week, I’m conscious of the intensity and total amount of work I’m doing, I don’t lose sight of recovery, and I toss in changes at what I feel are the right moments. This intuitive approach works well when you get to that point, but only when you get to that point. And even then you sometimes need a reset, that’s why I’ve enjoyed this period of re-documenting all of my workouts. More importantly, what else I’ve enjoyed about this process has been the fact that it has inspired the idea of sharing more raw versions of my workouts and programs.
See also: The Redemption workout plan
If you’re very new to working out, check out our best exercises for men and women to learn proper form.
The creation of a new program begins
Over the last six weeks, you’ve probably noticed the daily posts on HFP’s Instagram, Facebook, and Twitter accounts. Each of those workouts are posted exactly as I had done them. The posts were released Monday through Friday with Saturday and Sunday as recovery/off days. However, I don’t really take full-fledged, do-absolutely-nothing rest/recovery days. Here’s an older blog post of what my rest days actually look like.
I decided to call this the Unlabeled workout plan (#UnlabeledWorkout). It’s completely raw and totally underproduced. I shot and strung together all of the clips myself at my home gym in the middle of the night.
The agenda of this 6-week Unlabeled plan
It’s simple: get in even better shape. It doesn’t need an oversell. It’s just a really good mix for anyone that wants to build muscle, lose fat, and also work in things that could help them with their leisure activities. For me, it was surfing. Majority of it focuses on enhancing the physique, but there are other components such as intervals for cardio, and mobility and yoga for sport and longevity.
See also: 2 ways to warm-up before a workout
How the plan’s objectives blend together
This particular training block of six weeks was from the August and September timeframe (posted in November/December). The hurricane surf season was very active in New Jersey during this period so I was doing a lot of surfing and there are influences of that in the workouts. As mentioned above, there is a bit more mobility work than what you may have seen in other programs. You’ll see things like overhead squats, single-leg dumbbell deadlifts, wheel poses, and plow poses one day, but then the next could be a brutal arms-only bodybuilding workout. There was some cardio intervals mixed in to keep my lungs fresh, but you’ll never see extended amounts of long-duration, low-intensity cardio because if I’m surfing, that means several hours of paddling which will do the trick. And if I’m not surfing, I’m on my bike.
Also, in the earlier parts of the six weeks, you’ll notice back squats and front squats are almost nonexistent, this is because during this particular timeframe my left knee joint had gotten a little cranky. Here’s my post on the moves I used to tame that. (Hint: it focuses on strengthening the posterior chain. Basically the glutes and hamstrings.)
*Note: there was one week where I did not post from the gym, but posted from the trails instead. You can check out the full 5-day trail mix workout plan here, however, this is not a part of the six week plan, but it could certainly supplement it.
If you’re looking for a long-term program to follow for long-term gains, download The Size, Strength, and Shred Cycle.
WEEK 1 DAY 1 – Core/Abs
1.Plank Cable Row
2.Cable Chop
3.Hanging Knee Raise
4.Dip Bar Tuck
5.Bird Dog Row
6.Incline Sit-up
7.TRX Plank/Fall Out
Complete 10-12 reps of each exercises for 3-5 sets. Rest 30-60 seconds between sets.
WEEK 1 DAY 2 – Back
1.Pulldown
2.Seated Cable Row
3.Cable Bent-over Row
4.Heavy T-Bar Row 5×6-8
5.Pull-up 5xAMAP
Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets.
WEEK 1 DAY 3 – Chest
1.Cable Flye
2.DB Eccentric Bench Press
3A.Incline DB Press
3B.Incline DB Flye
4.Dip 5xAMAP
5.Push-up 5xAMAP
6.Plate Press-out
Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets.
WEEK 1 DAY 4 – Legs
1.PVC Overhead Squat 5×6-8
2.Single-leg DB Deadlift
3.Stiff-leg DB Deadlift
4.Short Reverse Lunge
5.TRX-assisted Pistols 5×6-8
Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets.
WEEK 1 DAY 5 – Arms & Abs
1A. Preacher Curl
1B. Tate Press
2A. Rope Curl
2B. Close-grip Pushdown
3A. Lying Cable Curl
3B. Single-arm Pushdown
4A. Bench Curl Up
4B. Dip Wiper
Complete 10-12 reps of each exercises for 3-5 sets. Rest 30-60 seconds between supersets.
WEEK 2 DAY 1 – Core/Abs/Legs
1.Bird Dog Row
2.Reverse Crunch 3xAMAP
3A.DB Front Squat
3B.DB Tip-Toe Squat x15-20
4.Weighted Squat Hop
5.Smith Machine Sit-up
6.Cable Chop
7.Hanging Knee Raise
Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets
WEEK 2 DAY 2 – Shoulders
1.Heavy Partial Rep Side Raises 3×6
2.Neutral-grip DB Press
3.Cable Pull-apart
4.Cable Side Lateral Raise
5.Thumbs-up Slow DB Front Raise
6.Slow DB Side Lateral Raise
Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets
WEEK 2 DAY 3 – Core+Cardio
1A.Plank row x5
1B.Push up x5
Complete as many rounds as possible in 10 or 15 minutes.
2A.Russian twist x 20sec
2B.Mountain climber x 20sec
2C.Plank shoulder tap x 20sec
Rest 30-60 seconds. Repeat x 5
3.Stability ball push up 5xAMAP
WEEK 2 DAY 4 – Back/Legs/Abs
1.BB Bent-over Row
2.Shrug
3.BB Squat
4.Bench Curl Up
5.Single-leg DB Deadlift
6.Single-leg Bent-over Static Holds
Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets
WEEK 2 DAY 5 – Chest/Arms
1.Eccentric High Cable Flye
2.Low Cable Flye
3.Push-up 5xAMAP
4.Cable Rope Curl
5.Cable Rope Pushdown
Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets
WEEK 3 DAY 1 – Back/Legs
1.High-volume Cable Row 5×20
2.High-volume Pulldown 5×20
3.BB Stiff-leg Deadlift 3×6
4.DB Stiff-leg Deadlift
5.DB Sumo Squat
6.Pull Up 5xAMAP
7.DB Bent-over Row
Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets
WEEK 3 DAY 2 – Chest
1.Pronated-grip DB Flye on Slight Incline
2.Incline DB Press
3A.Floor Press 5×10-12
3B.Push Up 5xAMAP
4.DB Flye + Close-grip Press Combo 5×8-10
Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets
WEEK 3 DAY 3 – Legs/Abs
1.Stiff-leg DB Deadlift
2A.Weighted Crunch
2B.Controlled Hanging Leg Raise
2C.Plank Shoulder Tap 5xAMAP
3.DB Front Squat
4.Bench Curl Up
5.Plank swing 5xAMAP
6.DB Sumo Squat
Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets and supersets
WEEK 3 DAY 4 – Shoulder+Light Arms
1.Single-arm Cable Side Lateral Raise
2.Cable Front Raise
3.Cable Pullapart
4A.DB Overhead Press
4B.DB Curl
5A.Heavy DB Partial Rep Side Raises 5×5
5B.Light DB Side Raise 5×20
6A.Light DB Overhead Speed Press 5×20
6B.Single-arm Cable Pushdown
7.DB Rear Delt Flye
Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets and supersets.
WEEK 3 DAY 5 – Arms
1A.Close-grip Cable Pushdown 5×10
1B.Cable Rope Curl 5×10
2A.DB Open-Palm Curl 3×10-12
2B.Slight-Incline DB Skullcrusher 3×10-12
3A.Heavy BB Curl 4×8
3B.Light DB Speed Hammer Curl 4×20
4A.Smith Machine Tricep Floor Press 4×8
4B.Incline Tricep Push-Up 3xAMAP
Rest 30-60 seconds between supersets
WEEK 4 DAY 1 – Chest/Back (1)
1.1 ½ Cable Flye
2.Alternating DB Bench Press
3.Push Up 5xAMAP
4.Heavy Close-grip Pulldown
5.Single-arm Landmine Row
6.Pull Up 5xAMAP
Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets.
WEEK 4 DAY 2 – Abs/Light Legs/Mobility
1A.Plank swing 5xAMAP
1B.Dip bar knee drives 5xAMAP
1C.Dip bar leg raise 5xAMAP
2.DB Box Squat 5×12-15
3.1 ½ DB Squat
4.Bodyweight squat 5×25
5.Low lunge 5x30sec
6.Plow pose 5x30sec
7.Modified cobra pose 5x30sec
Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets.
WEEK 4 DAY 3 – Shoulders/Arms
1.Landmine Press
2.Face Pull x12-15
3.Front Rope Raise
4.Single-arm Straight Bar Press
5.Side-to-Front DB Raise x15-20
6A.Single-arm Straight Bar Curl
6B.Heavy BB Lying Extension
7A.Incline DB Curl
7B.DB Tricep Kickback
Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets.
WEEK 4 DAY 4 – Abs/Metabolic Bursts
1A.Alternating One-hand Plank
1B.Saw Plank
1C.Shoulder Tap Plank
1D.Squat Thrust x30sec
Complete 3-5 rounds
2A.Incline Sit-up circles
2B.Hollow hold
2C.Squat Thrust x 30sec
Complete 3-5 rounds
3A.Plank cable row
3B.Squat Thrust x 30sec
Complete 3-5 rounds
WEEK 4 DAY 5 – Chest/Back (2)
1A.Alternating DB Bench Press
1B.Alternating DB Row
2A.DB Flye
2B.DB Reverse Flye
3A.Plank Dumbbell Row
3B.DB Push Up
4A.Triple Drop Bench Press
4B.Triple Drop Pulldown
Complete 10-12 reps of each exercises for 3-5 sets unless otherwise noted. Rest 30-60 seconds between sets/supersets.
WEEK 5 DAY 1 – Arms/Abs
1A.BB curl
1B.BB lying extension
1C. BB roll out
2A.Rope pushdown
2B.Rope curl
2C.Serratus pulldown
3A.DB preacher curl
3B.DB kickback
3C.Bench curl up
4A.Plank row x30sec
4B.Mountain climber x30sec
4C. Stability push up xAMAP
10-12 reps each exercise unless noted. Complete 4-6 rounds of each triset with as little rest as possible.
WEEK 5 DAY 2 – Legs/Mobility
1.PVC OH Squat
2.Single-leg DB DL
3.BB squat
4.Stiff-leg DL
5.Scorpion
6.Deep squat hold 3x30s
7.Superman
8.Wheel 4x30s
10-12 reps each exercise for 3-5 sets unless noted. Rest 30-60 seconds between sets.
WEEK 5 DAY 3 – Shoulders/Abs
1.DB Arnold press
2.Plank swing
3.Weighted dip bar tuck
4A.DB Thumbs-up front raise
4B.DB Rear delt flye
5.Serratus pulldown
6.Plank cable row
7.DB static side raises
10-12 reps each exercise for 3-5 sets. Rest 30-60 seconds between sets/supersets.
WEEK 5 DAY 4 – Legs/Mobility
1.DB front squat
2.DB sumo DL
3.DB stiff-leg DL
4.Short reverse lunge
5.BW squat 5×25
6.Child’s pose 3×30
7.Forward bend 3×30
10-12 reps each exercise for 3-5 sets unless noted. Rest 30-60 seconds between sets.
WEEK 5 DAY 5 – Chest/Back
1A.DB bench press
1B.DB flye
2A.DB bent-over row
2B.Stiff-arm pulldown
3A.Floor press
3B.Push up
4A.Pull up
4B.Cable row
10-12 reps each exercise for 3-5 sets unless noted. Rest 30-60 seconds between supersets.
WEEK 6 DAY 1 – Full Body (1)
1.Back squat
2.BB bench press
3.Heavy close-grip pulldown
4.DB clean+press
5.Weighted crunch
Choice is yours:
Straight sets (5 each) for 6-8 reps w. 90s rest. Or combined exercises 1-4 for 10-12 reps as a circuit for 5+ rounds w. minimal rest
WEEK 6 DAY 2 – Active Reco/Mobi
1.Mtn climber 30s
2.Push up xAMAP
3.Reverse crunch x30s
4.Seated rotations x30s
5.Wheel x30s
6.Plow x30s
Complete 5-7 rounds. Rest as needed.
WEEK 6 DAY 3 – Full Body (2)
1.Deadlift
2.BB bench press
3.T-bar row
4.DB high pull
5.Weighted dip tuck
Choice is yours:
Straight sets (5 each) for 6-8 reps w. 90s rest. Or combined exercises 1-4 for 10-12 reps as a circuit for 5+ rounds w. minimal rest
WEEK 6 DAY 4 – Active Reco/Mobi
1A. Superman x30s
1B. Forward reach x30s
Complete 5 rounds. Minimal rest
2.Overhead PVC squat 3×10
3A. Squat thrust x30s
3B. Push up x30s
Complete 10 rounds. Minimal rest
WEEK 6 DAY 5 – Full Body (3)
1.Front squat
2.DB bench press
3.Bent-over dumbbell row
4.Arnold press
5.Bird dog row
Choice is yours:
Straight sets (5 each) for 6-8 reps w. 90s rest. Or combined exercises 1-4 for 10-12 reps as a circuit for 5+ rounds w. minimal rest
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