Entering the new year, I committed to posting my January workout plan every day. I plan to continue and provide recaps here on the blog at the end of each month. Follow along with this on-going blueprint and you’ll be in insane shape.
Since I’m personally not training for anything in particular at the moment, I would consider the January workout plan to be a maintenance block of training. In other words, a good way to maintain my endurance, strength, and body composition. For anyone just diving in, this might be an aggressive starting spot, so I made some notes underneath each workout on how to scale.
As a side note, I got violently ill for three days at the back half of the month so the training was interrupted and it is reflected in the programming below. When that happens, you just pick up where you started and get it done.
Related: 6 steps for your first day in the gym
You may also like: What we order from Whole Foods every week
The January Workout Plan Goals
Broad Goals: 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 January Workout Plan
Endurance
For this particular block, endurance was built and maintained primarily from running. In other blocks, there’s rowing, skiing, biking, swimming, and rucking. More on that in the future.
Core Strength
Core stability and strength exercises were integrated throughout this phase on multiple days.
Functional Strength
Pull-ups, push-ups, dead hands, lunges, carries — anything that translates to everyday life can be found throughout.
Brute Strength
Squats, deadlifts, presses, and rows 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.
The Workouts of the January 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 – Monday
KB twists 3 x 12
Stability ball roll-out 3 x 12
Chest press 3 x 12
T-bar row 3 x 12
Pull-down 3 x 12
Push-up 3 x failure
8-mile walk
Day 2 – Tuesday
Hike & press x 10
Front squat x 10
Alternating row x 10
Push-up x 10
Repeat 4x for time
Day 3 – Wednesday
Heavy cable chops 3 x 8
Eccentric pull-ups 3 x 5
L sits 3 x 10
Eccentric push-ups 3 x 10
10 minutes of handstand practice
Day 4 – Thursday
OFF
Day 5 – Friday
12-minute Assault bike intervals
Heavy ham curls 5 x 8
Sumo deadlift 3 x 8
Eccentric single-leg deadlift 3 x 6
Weighted sit-up 3 x 10
Single-arm overhead hold 3 x as long as possible
Day 6 – Saturday
Plank row 3 x 10
Wheel roll out 3 x 10
Pull-up & push-up combo 3 x failure
Chest press 3 x 8
Curl 3 x 12
Boat row 3 x 10
Tricep push-down 3 x 12
Day 7 – Sunday
OFF
Day 8 – Monday
Slant board squat 3 x 15
Ham curls 3 x 8
Heavy reverse lunge 5 x 6
Light deadlifts 5 x 6
Ski erg intervals 200m x 6 (hard)
100 burpees
Day 9 – Tuesday
Gorilla row 5 x 10
Pull-up 5 x failure
Shoulder press 3 x 10
Lateral raise 3 x 15
Curl 2 x 25
Tricep extension 3 x 10
Leg raise 3 x failure
Day 10 – Wednesday
4 mile run
Split jumps x 30
Squat x 20
Push-up x 10
Pull-up x 5
Repeat x 5
4 mile run
Day 11 – Thursday
OFF
Day 12 – Friday
5 mile run
50 dips
50 sit-ups
Day 13 – Saturday
2 hours + of cardio of choice
30 minutes unstructured mobility / stretch
Day 14 – Sunday
OFF
Day 15 – Monday
Weighted sit-up
Roll out
Side plank / hip dips
KB reverse lunge
KB deadlift
Push-ups
10 reps. 5 rounds.
Day 16 – Tuesday
OFF
Day 17 – Wednesday
Chest press x 10 reps
Push-up x max reps
4 sets with 30 seconds rest between sets
Deadlift x 10 reps
Roll out x 10 reps
4 sets with 30 seconds rest between sets
Dumbbell shoulder press x 10 reps
Pull-ups x max reps
4 sets with 30 seconds rest between sets
Dumbbell curl x 12 reps
Tricep extension x 12 reps
3 sets with 30 seconds rest
Day 18 – Thursday
OFF
Day 19 – Friday
Lateral lunges
Jumps
Sumo DL to clean to squat
Traveling lunge
10 reps. 3 rounds
3 mile run
10 minutes unstructured mobility / stretch
Day 20 – Saturday
Half-kneeling shoulder press 3 x 8
Reverse flye 3 x 15
Ab roll out 3 x12
Heavy reverse lunge 5 x 8
Goblet squat 5 x 12
Stability ball roll out 3 x 10
V-up 3 x 10
2 mile run
Day 21 – Sunday
OFF
Day 22 – Monday
50 pull-ups
50 push-ups
5 mile run
Day 23 – Tuesday
1 mile run for speed
20 minutes unstructured mobility / stretching
Day 24 – Wednesday
4 mile run (very slow)
Day 25 – Thursday
OFF
Day 26 – Friday
3 mile run
100 push-ups
200 squats
3 mile run
Day 27 – Saturday
Scap pull-ups 3 x 12
Leg raises 3 x 15
Chest press 4 x 10
Shoulder raises 3 x 15
Heavy shrugs 5 x 8
Tricep push downs 3 x 12
Wall walks 3 x 3
Day 28 – Sunday
6 mile run
Day 29 – Monday
OFF
Day 30 – Tuesday
Offset slant board squat x 10
Goblet stant board squat x 20
Single-arm snatch x 5
Reverse flye x 10
Mountain climber x 30s
5 rounds. Easy pace.
3 mile run
Day 31 – Wednesday
8 mile run