For anyone that’s reading this for the first time, as we entered 2023, I committed to posting my January workout plan every day to give everyone a training blueprint to follow. I also made a commitment to continue with posting my February workout plan every day. Now that we’re just about wrapped up with March, my March workout plan is below.
As I mentioned in the January and February workout plan posts, I’m not training for anything in particular except to stay fit and injury-free. Over the years I’ve really dialed in how to maintain my endurance, strength, and body composition. As I’ve also said, this might be an aggressive starting spot for some, but it’s definitely scaleable for beginners or intermediates.
For the March workout plan, things shifted a little bit. I started working out with a friend of mine with some more specific goals around building more muscle while staying lean. I decided to switch it up a little bit and reintegrate some of the stuff from my bodybuilding days that were very effective at putting on lean muscle.
If you’re following along with this programming, please let me/us know by sending us a message on social. We’re on Facebook, Instagram, and Twitter the most.
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To check out the last two months, see these:
Phase 1: The January workout plan recap
Phase 2: The February workout plan recap
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The March Workout Plan Goals
Broad Goals: Still very functional in nature, but much more focused on building and rebuilding muscle again.
Specific Goals:
- Increase muscular strength and size
- Maintain low body fat levels
- Maintain the ability to run 8+ miles on a whim, if necessary.
- Maintain functional strength for the ability to jump, climb, crawl, swing, etc.
Looking for another workout plan to follow? Check out any of our 35+ free workout plans for different goals and ability levels.
The Parts of the March Workout Plan
Brute Strength + Functional Strength + Bodybuilding
Squats, deadlifts, presses, and rows along with push-ups, pull-ups, lunges and more, all played a role in maintaining general strength for injury prevention. The plan has a slightly more bodybuilding feel to it on certain strength days versus the previous months.
Endurance
For this particular block, I’ve maintain my “one long day” workout which was a 7 – 8 mile run on Sundays.
Core Strength
Core stability and strength exercises were integrated throughout this phase on multiple days. Chops, birddog rows, and leg raises were common this month.
Mobility
Lots of stretching and different movement patterns have been included to keep joints and connective tissue functioning normally. Check out this wind down workout, a mobility and recovery routine to do every night.
The Workouts of the March Workout Plan
Here is the link to all of the workout highlights on Instagram (@humanfitproject). Any time rest is not mentioned, you can assume it’s between 30-60 seconds between sets. Every night includes 5 – 10 minutes of unstructured stretching.
Day 1 – Wednesday
Plank row + push-up 3×10
Chest press 5×10-12
Chest fly 4×10-12
Med ball push-up 3×10-12
Neutral-grip shoulder press 3×10-12
Tricep pushdown 4×10-12
Lying tricep extension 2×12
Weighted sit-up –>
Twists –>
Leg lifts 3×10-12
Day 2 – Thursday
400m row
400m run
10 squat thrusts
10 jumping lunges
4 rounds for time
Chop x 10
Roll-out x 10
Sit-up x 10
4 rounds.
Day 3 – Friday
Weighted pull-up 3×6
Heavy bent-over row 5×8
Reverse fly 3×15
Heavy barbell curls 3×10
Concentration curls 3×12
Weighted crunch –>
Side plank max hold –>
Hollow hold max hold 5 rounds
10 minute freestyle stretch
Day 4 – Saturday
4 hours of paddling (surfing)
A mix of cardio would be sufficient.
This also counted as the long, slow cardio day.
Day 5 – Sunday
OFF
Day 6 – Monday
OFF
Day 7 – Tuesday
Birddog row 3×10
Leg extension –>
Leg curl 3×10
Front squat 4×10
Bulgarian split squat –>
Split squat 4×10
Roll-out –>
Hanging leg raise 3×10
Jumps –>
Plyo push-up max reps, 3 rounds
Day 8 – Wednesday
5 mile run
Chest press 5×10-12
Chest fly 4×10-12
Dips 4x max reps
Push ups 3x max reps
Lateral raise 3×10-12
Tricep push-down 4×10-12
Lying tricep extension 3×12
Leg lift 3×15
Day 9 – Thursday
400m row
400m run
10 squat thrusts
10 jumping lunges
5 rounds for time
Roll-out x 10
KB twists x10
Leg lift x10
4 rounds
Day 10 – Friday
Eccentric pull-up 2×3
Heavy single-arm bent-over row 5×10
Lat pull-down 5×12
Weighted pull-up 2x max reps
Reverse fly 3×15
Heavy DB curls 3×12
Concentration curl 3×12
Weighted crunch x12
Side plank x max hold
Hollow hold x max hold
5 rounds
Day 11 – Saturday
400m run
400m row
10 push-ups
10 squat thrusts
10 v-ups
5 rounds (easy pace)
Goblet squat max hold
Dead hang max hold
10 minutes of freestyle stretching
Day 12 – Sunday
7 mile run (easy pace)
Day 13 – Monday
OFF
Day 14 – Tuesday
Bird dog row 4×10
Front squat 2×10, 3×5
Bulgarian split squat –>
Split squat 5×10
Leg extension –>
Ham curl 3×15
Weighted crunch –>
Hanging leg raise 4×10
Day 15 – Wednesday
Cable fly 3×10-12
Chest press 5×10-12
Dips 4x max reps
Push-ups 3x max reps
Pushdowns 3×10-12
Day 16 – Thursday
15 min AMRAP
5 push-up
10 up downs (burpees)
15 squats
15 min AMRAP
5 thrusters
10 sit-ups
15 mountain climbers
Day 17 – Friday
Pull-up 2x max reps
Bent-over row 5×10
Lat pulldown 5×12
Weighted pull-up 2x max reps
Reverse fly 3×15
Heavy DB curl 5×10
Rope curls 3×12
Concentration curls 3×12
Weighted crunch x12 –>
Hanging leg raise x max reps
5 rounds
Day 18 – Saturday
OFF (lots of walking)
Day 19 – Sunday
8 mile run
Day 20 – Monday
OFF
Day 21 – Tuesday
Bird dog row 4×10
Leg extension –>
Ham curl 3×12
Bulgarian split squat 5×10
Front squat –>
Bodyweight squat 5×10
Roll-out –>
Leg raise 4×10
Day 22 – Wednesday
Plank row + push-up 3×10
Chest press 5×10-12
Chest fly 4×12
Dips 3x max reps
Push-ups 3x max reps
Lateral raise 4×10-12
Tricep push-down 5×10-12
Lying tricep extension 3×12
Weight sit-up x10
KB twists x10
Leg lift x10
4 rounds
Day 23 – Thursday
400m row
400m run
10 squat thrusts
10 jumping lunges
4 rounds for time
Chops x10
Roll-out x10
Sit-up x10
4 rounds
Day 24 – Friday
Pull-up 3x max reps
Bent-over row 5×10
Lat pulldown 5×12
Weighted pull-up 2x max reps
TRX pull apart 3×15
Heavy DB curls 5×10
Rope curls 3×12
Concentration curl 3×12
Weighted crunch x12
Oblique crunch x12
Lying leg lift x12
3 rounds
Day 25 – Saturday
400m run
400m row
10 push-ups
10 squat thrusts
10 v-ups
5 rounds (not for time)
Weighted crunch x10
KB twists x20
Sit-up x10
3 rounds
10 minutes of free stretching
Day 26 – Sunday
8 mile run
Day 27 – Monday
OFF / 20 minutes of stretching
Day 28 – Tuesday
Bird dog row 4×10
Front squat 3×10, 2×6
Bulgarian split squat –>
Split squat 5×10
Leg extension –>
Ham curl 3×12
Bodyweight squat x50
Weighted crunch –>
Hanging leg raise 4×10
Day 29 – Wednesday
Plank row + push up 3×10
Chest press 5×10-12 (dropsets on 4th and 5th set)
Push-up 3x max reps
Chest fly 4×12 (drop set on 3rd and 4th set)
Dips 3x max reps
Neutral-grip shoulder press 3×10-12
Side lateral raise 3×12
Tricep pushdown 4×10-12 (dropset on 5th and 5th sets)
Lying tricep extension 3×12
Day 30 – Thursday
400m row
400m run
10 squat thrusts
10 jumping lunges
8 rounds for time
Chops x10
Roll-out x10
Sit-up x10
4 rounds
Day 31 – Friday
Pull-up 3x max reps
Heavy single-arm bent-over rows 5×10 (dropsets on 5th set)
Lat pulldown 5×12 (dropset on 4th and 5th set)
Weighted pull-up 3x max reps
Reverse fly 3×15
Heavy dumbbell curls 5×10 (dropset on 4th and 5th set)
Rope curls 3×12
Concentration curls 3×12 (dropset on 2nd and 3rd set)
Weighted crunch x12
Side plank x max hold
Hollow hold x max hold
5 rounds.
Look back at Phase 1: The January Workout Plan Recap
Look back at Phase 2: The February Workout Plan Recap
For more plans, check out our free collection of over 35+ free workout plans for different goals and ability levels.
Follow us on Instagram (@humanfitproject)
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