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, which is what we’ll get into below.
As I mentioned in the January workout plan post, 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.
If you’re following along with this programming, please let me/us know by sending us a message on social. We like Instagram (@humanfitproject).
Related: Phase 1: The January workout plan recap
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The February Workout Plan Goals
Broad Goals: For the most part, the same as January: stay fit, stay injury-free.
Specific Goals:
- Maintain the ability to run 8+ miles on a whim, if necessary.
- Maintain a decent base of strength on primary movements: squats, presses, rows, etc.
- Maintain functional strength for the ability to jump, climb, crawl, swing, etc.
- Maintain low body fat levels.
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 February Workout Plan
Endurance
For this particular block, endurance was built and maintained primarily from running, but some ski erg and assault bike was integrated in.
Core Strength
Core stability and strength exercises were integrated throughout this phase on multiple days. Chops, birddog rows, and l-sits were common themes this month. Those are staples of mine.
Brute Strength + Functional Strength
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.
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 February 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
Front squat 3×10, 2×8
Pull-ups 5x max reps
Pull-down 3×12
TRX pull apart 3×15
Heavy reverse lunges 4×6
Day 2 – Thursday
Ab roll out 3×12
Alternating chest press 4×8
Front raise 3×12
Tricep pushdown 3×10
L-sit 3x max hold
100 push-ups
Day 3 – Friday
Star plank x10s
Butterfly sit-up x20s
Plank 30s
Squat thrust x10
8 rounds. Minimal rest
Day 4 – Saturday
7 mile run +
5 snatches
5 squats
5 burpees
5 rounds
Day 5 – Sunday
OFF
Day 6 – Monday
Chops 4×10
L-sit chin-up 3×5
Trapbar deadlift 4×8
Shoulder press 3×12
Pulldown 3×12
Leg raise 3×15
Day 7 – Tuesday
100 sit-ups
100 v-ups
100 push-ups
100 jumping lunges
2 mile run
Day 8 – Wednesday
7 mile run
1 mile walk
Day 9 – Thursday
Chops 3×15
Partial sissy squat 3×10
Ham curl 3×8
Front squat
Reverse lunge
Pull-up
6 reps each. 4 rounds
Seated row
Floor press
10 reps each. 3 rounds
Curl
Pushdown
15 reps each. 3 rounds
Day 10 – Friday
5 mile run
Hollow hold dead hang 3x30s
Traveling rings
Crawl
5 rounds.
5 mile run
Day 11 – Saturday
OFF
Day 12 – Sunday
8 mile run
Day 13 – Monday
OFF
Day 14 – Tuesday
Chops 3×10
Trapbar deadlift 4×8
Pulldown 3×10
Chest press 3×10
Side raise
Curl
Tricep extension
12 reps each. 3 rounds.
Leg raise 3×15
Day 15 – Wednesday
Humanmaker x5
Pull-up x5
Goblet squat x10
Sumo deadlift x10
1/4 mile run
4 rounds. Minimal rest.
Heavy chest press
Straight-arm cable row 3×8-10
Sit-up
V-up
10 reps each. 3 rounds
Day 16 – Thursday
OFF
Day 17 – Friday
Birddog row 3×12
Slant board goblet squat 4×10
Pull-up 3xmax
Seated row 3×10
Floor press 3×10
Curl
Tricep extension
12 reps each. 3 rounds.
Stability ball roll out 3×12
Day 18 – Saturday
Multiple long walks
Day 19 – Sunday
OFF
Day 20 – Monday
Birddog row x10
DB snatch x5
Offset dumbbell squat x10
KB twist x10
Dip x5
Dip knee tuck x5
1/4 mile run
4 rounds. Minimal rest
leg-sit 3x freestyle
Curl
Pushdown
3×12
Day 21 – Tuesday
Chops 3×12
Trapbar deadlift 4×8
Pull-up 3xmax
Alternating chest press 4×10
Pulldown 3×12
Push-up 3xmax
Curls
Pushdown 3×12
Day 22 – Wednesday
7 mile run
Day 23 – Thursday
OFF
Day 24 – Friday
1600m run (1 mile)
59 push-ups
59 lunges
59 hang cleans
2 rounds.
90 cal assault bike
Day 25 – Saturday
15 cal bike
40 yard KB carry
10 weighted sit-ups
6 rounds. Minimal rest.
15 cal ski
5 pull-ups
5 humanmakers
5 rounds. Minimal rest
Day 26 – Sunday
Multiple long walks
Day 27 – Monday
Chops 3×12
Deadlifts 5×10, 8, 8, 6, 6
Pull-ups 4xfailure
Pulldown 3×12
Chest press 4×8
L-sit 4xfailure
Day 28 – Tuesday
Ham curl
Leg extension
10 reps each. 3 rounds.
Box squat 5×8
Reverse lunge 5×10
Bulgarian split squat 3×10
