Tag: workout plan

The 20 best exercises for beginners
Alright! You’ve decided it’s time to finally start to exercise. Now the next question is, where do you actually begin? A great first step would be to learn the best exercises to build the most amount of muscle, burn the most amount of fat, and increase the most amount of strength in as little time as possible. It doesn’t matter if you’re a man or a women, these are the best exercises for beginners — no matter how many new moves are invented on social media.

The next step in your process of starting to exercise would be to follow a plan or a program. We have several exercise plans and programs here on humanfitproject. Some of them focus on building muscle and burning fat while others will improve your endurance, longevity, and athletic performance. If you’re not sure where to begin, explore our fitness and workouts page. If you’ve been following a plan, but your gains have slowed, check out our piece on the 10 ways to build muscle faster for some helpful tweaks.

Now let’s take a look at those best exercises for beginners. Below you’ll find the name of the exercise and a video demonstration of each one showing you the proper form of the exercise along with how to instructions and important things to remember while doing them.

humanfitproject expert contributor Mike Beringer (@mikey_fitness) provided the video demonstration of these exercises.

Work Your Core with the Plank

The plank really gets you in tune with all the muscles of your core. A exercise for anyone with plenty of variations to keep things interesting and challenging.

How to do a plank:
1. Start in a basic push up position but with your elbows on the ground instead of your hands.
2. Engage your core and glutes.
3. Keep your lower back straight.
4. Hold tight for the prescribed amount of time.
Work Your Upper Body with the Push Up

Get your core, chest, shoulders, and triceps with the pushup. Another move with plenty of variation. Not reason not to simply bang these out anywhere.

How to do a push up:
1. Start with your hands flat on the ground and your legs extended behind you.
2. Keep your elbows slightly tucked to your side and your core engaged.
3. Lower yourself to the ground while keeping your back straight.
4. Slightly pause at the bottom, slight pause at the top.
5. Repeat the process.
Work Your Triceps with the Bench Dip

Really want to target those triceps? Here’s a basic you can do anywhere. (However, if this feels a little strange on the shoulders—skip it)

How to do a bench dip:
1. Place your hands behind your back on a bench with your knees bend and feet out in front of you.
2. Keep your head and torso upright.
3. Engage your core.
4. While keeping your elbows tucked to your side, slowly lower your back down towards the ground.
5. Once your arm is approximately parallel with the ground, pull yourself back up using your triceps.
6. Pause at the top and repeat the process.
Work Your Posterior Chain with the Glute Bridge

Too many neglect their glutes and hamstrings. The glute bridge is a great way to get the job done without overcomplicating things.

How to do a glute bridge:
1. Start by laying flat on your back with your knees slightly bent.
2. Engage your core.
3. With weight on your heels, drive your hips up into the air.
4. Squeeze your glutes and hamstrings at the top.
5. Slowly lower your hips down and repeat for the prescribed number of reps.
Work Your Entire Body with the Deadlift

One of the big lifts that hits just about every muscle in the body. Learn this move the proper way and your overall strength and power will skyrocket.

How to do a barbell deadlift:
1. Stand over a loaded barbell with your feet about shoulders-width apart and your toes very slightly pointed outward.
2. Engage your core, drop down, and grip the bar at shoulders-width.
3. Keep your back as straight as possible at all times.
4. Push your hips back and pull the weight up from your heels while engaging your lats, glutes and hamstrings.
5. Pause at the top and repeat the process.
Work Your Upper Body with the Bench Press

Another big lift, but more focused on upper body strength and power. Cycle this move with dumbbell bench presses for variety and plateau breaking effects.

How to do a barbell bench press:
1. Flat flat on your back on a bench.
2. Grip the barbell with your hands slightly wider than shoulder-width.
3. Engage your core, retract your shoulder blades, and lift the barbell off the rack.
4. Slowly lower the bar down to your chest while tucking your elbows and maintaining a slight and natural arch in the low back.
5. At the bottom, drive through the heels of your feet and put the weight up to the top.
6. Squeeze, then repeat the process.
Work Your Lower Body with the Squat

Arguably one of the best exercises for the human body. Every muscle is engaged from head to toe. Can’t quite do a barbell back squat like this yet? Start with body weight squats or the goblet squat. (Demo’d below)

How to do a barbell back squat:
1. With a barbell resting across your lower traps, stand with your wide approximately shoulders-width with your toes slightly pointed out.
2. Engage your core and slowly lower your body while keeping your hips and butt back.
3. Keep your knees from folding inward or forward.
4. At the bottom (when your thigh/quads are about parallel with the floor) drive back up with the weight on your heels.
5. Extend your hips at the top and repeat the process.
Work Your Lower Body and Core with the Goblet Squat

Holding the weight in front is great for beginners still learning the basic mechanics of a squat while also really engaging your core muscles.

How to do a goblet squat:
1. Stand with your feet about shoulders-width and your toes slightly pointed outward.
2. Hold a dumbbell or kettlebell in front of your chest with both arms.
3. Brace your core.
4. Slowly squat down while keeping your butt back.
5. Don’t let your knees cave inward.
6. Keep your elbows inside your knees and don’t let the weight drop below your chest.
7. Slight pause at the bottom, then explode up to the top while driving from the heels of your feet.
Work Your Lower Body and Core with the Goblet Split Squat

Similar to the goblet squat but with a subtle twist. This will more specifically target the glutes, hamstrings, and quads depending on the length of your stride. Holding the weight in front also activates the core.

How to do a goblet split squat:
1. Stand with one leg a short strides-length ahead of the other.
2. Similarly to the goblet squat, hold a dumbbell or kettlebell in front of your chest with both hands.
3. Brace your core.
4. Drop one knee down to the ground while keeping the weight in front of you.
5. While keeping your back straight, drive back up with weight on your heel.
Work Your Shoulders with the Overhead Press

Another big lift that creates big upper body gains. While your shoulders are taking on most of the brunt, your triceps and muscles of the core are getting it too. Alternate with dumbbell overhead presses for variety.

How to do a standing overhead press:
1. Stand up straight and rest a barbell across your shoulders in front of you with your hands slightly outside shoulders-width.
2. Engage your core.
3. Explosively press the weight up over your overhead and slightly pause at the top.
4. Slowly lower the weight down and repeat the process.
Work Your Back with the Dumbbell Row

The back is huge muscle group, but there are also a lot of little details. Learning the dumbbell row and the subtle movement pattern options there are can really take your physique to new levels.

How to do a dumbbell row:
1. Lean forward over a bench of dumbbell rack.
2. Keep your back straight and your core engaged.
3. Engage your lats while pulling a dumbbell back.
4. Squeeze at the top and slowly lower back down.
Work Your Back with the Barbell Bent-over Row

When you want to make that big back work as a complete unit—here’s the move. Up there in terms of being a “big lift” like the bench press, squat, deadlift, and overhead press.

How to do a barbell bent-over row:
1. With your hands at shoulders-width and with an overhead grip, hold a barbell in front of your body.
2. Engage your core and slightly bend forward while keeping your back straight.
3. Pull the barbell up towards your chest by using your lats.
4. Squeeze at the top, slowly lower the weight, and repeat the process.
Work Your Back with the Low Cable Row

Another way to tap into the smaller details of the back. The seated position removes any additional support your may get from your legs during standing versions.

How to do a cable low row:
1. Sit at a cable station with your slightly very slightly bent.
2. Engage your core, keep your back straight, and shoulders blades retracted.
3. Pull the cable towards your stomach while squeezing your lats.
4. Pause at the finish position and repeat the process.
Work Your Shoulders with the Dumbbell High Pull

The dumbbell high pull will add a pop of muscular size to your shoulders while counter-balancing the overhead presses with more of a pull.

How to do a dumbbell high pull:
1. While holding your dumbbells, one in each hand, stand about shoulder-width apart.
2. Core your core.
3. Explosively extend your hips while pulling the dumbbells up and away from your body.
4. Lift the weight no higher than your chest.
5. Slowly lower the weight back down and repeat.
Work Your Core with the Cable Woodchop

When you want to give your core a little more, adding the twisting and turning of a cable wood chop is a good option. Similarly to the hanging knee/leg raise, you’ll feel it after a single set.

How to do a cable woodchop:
1. Stand next to a cable or pulley station.
2. Engage your core.
3. Pull the cable up and away from your body while keeping your arms straight.
4. Slowly lower the weight back and repeat.
Work Your Back with the Cable Pullover

This move adds an element of stretching to the pull motion. That stretch will hit the muscles of your back differently than a row, pull up, or pulldown.

How to do a cable pullover:
1. Stand in front of a cable or pulley station.
2. Set the pulley to the top peg.
3. Engage your core.
4. Keep your shoulders back and chest up.
5. With your arms straight but with a slight bend, pull the weight down towards your thighs.
6. Slowly return the weight back to the top and repeat.
Work Your Back with the Cable Lat Pulldown

More fine details of the back here with the lat pulldown with a lot of grip and handle variations. You can go close-grip, wide-grip, and everything in between. The move also helps bring stability to your core.

How to do a cable lat pulldown:
1. Grab the cables at a pulley or cable station with your arms slightly wider than shoulder-width.
2. Engage your core, straighten your back, and retract your shoulder blades.
3. Slowly pull the weight down to your chest while engaging the lats.
4. Slight pause at the bottom, slowly return back to the top and repeat.
Work Your Biceps with the Barbell Curl

Probably the most common exercise ever, even though it’s incredibly specific to one small muscle group—the biceps. Make note of the cues to improve your pumps, you could be missing out.

How to do a barbell biceps curl:
1. Stand upright holding a barbell in front of your with your arms extended and elbows tucked at your side.
2. Slowly curl the weight up and squeeze at the time.
3. Fight momentum while slowly lowering the weight back down to the bottom.
4. Full extend your arms and repeat the process.
Work Your Neck/Traps with the Shrug

A lot of other pulling exercises will help bring up the traps, but it’s not a bad idea to give them some extra work. Shrugs will target the area.

How to do a dumbbell shrug:
1. Stand up straight while holding two dumbbells, one in each hand.
2. Brace your core.
3. Pull your arms straight up at your sides while engaging your traps.
4. Avoid rolling your shoulders forward or backwards.
5. Squeeze at the top and slowly lower the weight.
Work Your Core and Abs with the Leg Raise

This will work your abs like no other move. One set of these and you’ll feel it. Start with knee tucks and gradually progress into leg raises. Can’t do either? Start on the floor.

How to do hanging knee or hanging leg raises:
1. Hang from a pull up bar with your arms extended.
2. Keep your shoulders back.
3. Engage your core and lats.
4. Slowly lift your legs/knees up towards your chest.
5. Fight momentum while lowering your legs/knees back down.
We even pulled together a program using these moves. For those that are advanced, we call this a Transition. It’s something to shift to while in between other programs. For the newbies, we’ll go ahead a say this is an Introduction plan.

Introduction & Transition: The plan beginners and intermediates can follow

Another option is to download our 12-week Accelerated Starter’s plan here.
August 1, 2024
The Zone 2 Cardio Workout Plan

Zone 2 training is a cornerstone of cardiovascular fitness, focusing on maintaining a heart rate at 60-70% of its maximum— a level that optimizes fat burning and improves aerobic capacity without overstressing the body. This workout plan is designed to help you integrate Zone 2 training into a balanced fitness regimen, enhancing endurance and cardiovascular health while supporting overall well-being.

Related: 35+ free workout plans for different goals and ability levels

Understanding Zone 2 Training

Zone 2 refers to exercising at an intensity where your heart rate is at 60-70% of its maximum. This is often considered the “aerobic zone” where the body utilizes fat as its primary energy source, promoting endurance and cardiovascular efficiency. Training in this zone is especially beneficial for those looking to increase their aerobic capacity, recover more efficiently, and manage overall training intensity throughout their fitness journey.

Assessing Your Current Fitness Level

Before embarking on a Zone 2 workout plan, it’s crucial to assess your current fitness level. Begin by determining your maximum heart rate, typically estimated with the formula: 220 minus your age. From there, calculate your Zone 2 target heart rate range. For most accurate results, consider conducting a fitness assessment under the guidance of a professional.

The Zone 2 Cardio Workout Plan

This balanced weekly workout plan prioritizes Zone 2 cardio while incorporating strength training and recovery to support overall fitness:

Tuesday – Full Body Strength Focus

Squats (3 sets of 12 reps)
Targets the quadriceps, hamstrings, glutes, and core.

Bench Press (3 sets of 10 reps)
Works the chest, shoulders, and triceps.

Bent Over Rows (3 sets of 12 reps)
Strengthens the back, shoulders, and biceps.

Dumbbell Shoulder Press (3 sets of 10 reps)
Focuses on the shoulders and upper arms.

Plank (3 sets of 1-minute holds)
Engages the entire core for stability and strength.

Friday – Lower Body and Core Focus

Deadlifts (3 sets of 10 reps)
Engages the lower back, glutes, hamstrings, and core.

Lunges (3 sets of 10 reps per leg)
Targets the thighs, hips, and glutes.

Leg Press (3 sets of 12 reps)
Strengthens the quadriceps, hamstrings, and calves.

Leg Raises (3 sets of 15 reps)
Focuses on the lower abdominals.

Russian Twists (3 sets of 15 reps per side)
Works the obliques and entire core.

Saturday – Varied Cardio and Light Strength

Swimming (30 minutes)
A full-body workout that improves cardiovascular health and endurance.

Cycling (30 minutes)
Focuses on lower body strength, especially the quadriceps and calves, while providing aerobic benefits.

Rowing (30 minutes)
Engages the back, shoulders, arms, and legs for a comprehensive workout.

This combination ensures that while the main focus remains on Zone 2 cardio, you’re also engaging in strength training that complements your cardiovascular efforts, leading to balanced fitness development.

Integrating Zone 2 Training into Everyday Life

To successfully integrate Zone 2 training into your life, plan your workouts for the times of day when you feel most energetic and committed. Consistency is key in seeing the benefits from Zone 2 training, so finding a routine that fits seamlessly into your schedule will help maintain motivation.

Complement your Zone 2 training with strength training exercises twice a week to ensure muscular balance and core stability. Nutritionally, focus on a balanced diet rich in carbohydrates for energy, proteins for muscle repair, and fats for long-term energy. Stay hydrated and consider adding electrolytes to your regimen on longer training days.

Use a heart rate monitor to ensure you stay within your targeted Zone 2. Watch for signs of progress such as increased comfort at the same heart rate over time, or the ability to complete longer sessions more easily. Adjust your heart rate zones as your fitness level improves or as advised by a fitness professional.

Avoid the common mistake of overtraining in Zone 2 by mixing in days of lower intensity and rest. Listen to your body and take breaks or reduce intensity if you experience signs of fatigue or overtraining such as prolonged recovery times, sleep disturbances, or a lack of progress.

The Final Beat

The Zone 2 Cardio Workout Plan offers a sustainable approach to improving cardiovascular health and aerobic capacity. By following this structured plan, you can enhance your endurance, manage fatigue, and achieve a balanced fitness regimen that promotes long-term health and performance.

July 31, 2024
The Over-40 Workout Plan for Beginners: A Comprehensive Guide to Building a Foundation of Fitness
Starting a fitness journey after 40 offers a unique set of challenges and rewards. With life’s responsibilities, the body’s natural aging process, including gradual muscle mass decline and increased body fat, you need a strategic approach to maintain vitality. This over 40 workout plan is a comprehensive guide was designed to help you lose weight, build lean muscle, and enhance overall health, ensuring that age remains just a number.

After you’ve progressed from this beginner’s program, we suggest moving onto the original over-40 workout plan to build lean muscle. And, for even more programs, check out our collection of 35+ free workout plans for different goals and ability levels.

Train smarter. Recover better.
The Simone OS helps you adjust your workouts, check in with your nervous system, and stay consistent — even on the off days.

Eat cleaner. Get leaner.
The Fat Loss Meal Planner helps you build high-protein, macro-aligned meals that actually support your body — and your goals.

Understanding the Fitness Foundation After 40

The Significance of Muscle Mass and Body Weight Management: As we age, preserving muscle mass becomes critical not only for maintaining strength but also for ensuring metabolic efficiency. A balanced workout routine that includes resistance training and body weight exercises can significantly counter muscle loss and manage body fat, paving the way for fat loss and the development of lean muscle.

The Pillars of Strength Training: Incorporating strength training exercises into your fitness program is essential. For example, basic exercises such as push-ups, pull-ups, and squats are simple, yet effective. It’s also suggested that lifting lighter weights are ideal for beginners looking to build muscular strength across the entire body without risking injury. Focus on proper form and gradually increase the weight or resistance to ensure progressive overload and continuous improvement.

Cardiovascular Commitment for Heart Health: To bolster heart health and enhance blood flow, integrating light cardio into your workout routines is vital. Activities like brisk walking on a treadmill, using cardio equipment like the rower, air bike, ski erg, or performing jumping jacks can significantly improve cardiovascular conditioning. Aim for a mix of high-intensity interval training (HIIT) for fat burning and longer sessions of light cardio for endurance. See also: 30 of the best HIIT workouts for fat loss

Building an Effective Workout Routine

Crafting Your Training Workout: Begin with full body workouts that engage the entire body, focusing on compound movements for efficiency. Utilize resistance bands, light weights, and bodyweight exercises to create resistance and challenge your muscles. Each training session should include a warm-up to raise your core temperature and prepare your muscles, reducing the risk of knee pain and other injuries.

Key Exercises for Core Strength and Stability: Strengthening your core muscles is crucial for overall stability and injury prevention. Incorporate exercises like planks, lying leg raises, and seated medicine ball twists to target your core. Strong core muscles support proper posture and enhance performance in all other exercises.

Flexibility and Mobility: Begin and end each workout with warm-ups and cool-downs that include dynamic and static stretching to promote flexibility and blood flow. Practices like yoga or Pilates can also improve flexibility, core strength, and brain function.

See below for a sample workout plan.

Nutrition and Recovery: Fueling and Healing Your Body

Adopting a Healthy Diet: Complement your workout routines with a healthy diet rich in proteins, healthy fats, and complex carbohydrates. Nutrition plays a pivotal role in muscle tissue repair, fat loss, and maintaining energy levels for physical activity. Stay hydrated to support optimal blood pressure and recovery. See also: 6 steps to starting a diet plan that works for you

Prioritizing Recovery: Adequate rest between workout days is essential for allowing muscle recovery and preventing overtraining. Engage in active recovery, such as light walking or stretching, to keep moving without straining your body. Consult with a certified personal trainer or a sports medicine specialist if you experience persistent pain or discomfort. See also: the perfect day of recovery for high performers

Implementing the Plan: A Weekly Schedule for Success

Sample Over-40 Workout Plan for Beginners:
- Monday: Full Body Strength Training – Focus on upper body and lower body exercises with light weights or bodyweight.
- Tuesday: Active Recovery – Light cardio and mobility exercises.
- Wednesday: HIIT Session – A short, intense training workout session to burn fat and improve cardiovascular health.
- Thursday: Strength Training – Concentrate on core muscles and resistance training with bands or light weights.
- Friday: Full Body Workout – Incorporate full body movements like squat to press, pull-ups (or modifications), and jumping lunges.
- Saturday: Long Cardio Day – Engage in longer periods of light cardio exercises, using varied cardio equipment or outdoor activities.
- Sunday: Rest – Focus on recovery, stretching, or a leisurely walk.
The Workouts

Monday – Lower Body Focus (Light Weights/Body Weight)

Glute Bridges: 3 sets of 12 reps
Bodyweight Squats: 3 sets of 10 reps
Heavy Carries: 3 sets of 20 yard carries (as heavy as you can)
Step-Ups: 3 sets of 8 reps per side
Lunges: 3 sets of 15 reps

Rest: 30-60 seconds between sets.

Tuesday – Mobility and Flexibility

Cat-Cow: 2 sets of 8 reps
Thread the Needle: 2 sets of 8 reps per side
Standing Side Bend: 2 sets of 10 reps per side
Trunk Twists: 2 sets of 10 reps per side
90/90 External / Internal Rotation: 2 sets of 2 minute per side

Rest: Minimal, just enough to transition between stretches.

Wednesday – Full Body Low-Impact HIIT (Body Weight)

Jumping Jacks: 30 seconds
Hollow Hold: 30 seconds
Mountain Climber: 30 seconds

Rest: 30 seconds. Repeat 4 rounds.

High Knees: 30 seconds
Plank: 30 seconds
Seated Torso Twists: 30 seconds

Rest: 30 seconds. Repeat 4 rounds.

Thursday – Upper Body Mobility and Strength (Light Weights)

Neck Rolls: 2 sets of 10 reps per direction
Superman: 2 sets of 10 reps
Shoulder Shrugs: 2 sets of 12 reps
Side Plank: 2 sets of 15-30 seconds hold per side
Lying Knee Hugs: 2 sets of 30 seconds

Rest: Minimal, focusing on smooth transitions and maintaining gentle movement.

Friday – Upper Body Strength (Light Weights/Body Weight)

Dumbbell Rows: 3 sets of 10 reps per side
Overhead Press : 3 sets of 10 reps
Push-ups: 3 sets of as many reps as possible
Pull-ups: 3 sets of as many reps as possible
Bicep Curls: 3 sets of 12 reps
Tricep Dips: 3 sets of 8 reps

Rest: 30-60 seconds between sets.

Saturday – Long, Low-Impact Cardio

Choose an activity that keeps you moving at a steady, manageable pace for 45-60 minutes.

Sunday – Rest and Recovery

Fully embrace this day for recovery:

Light Stretching: Focus on gently stretching major muscle groups.
Mindfulness or Meditation: Incorporate relaxation techniques to aid mental recovery.
Hydration and Nutrition: Ensure you’re refueling your body with healthy foods and plenty of water.

Your Path to Fitness After 40

Getting started with the over-40 workout plan for beginners is the first step towards achieving your fitness goals. Whether it’s gaining strength, losing weight, or simply getting into great shape, remember that progress is a journey. With consistency, the right workout plan, and a focus on overall wellness, you’ll not only meet but exceed your fitness aspirations.

Don’t let age define your capability. Start your journey to a fit. And, if you need some more help along the way, inquire about our exclusive 1-on-1 coaching program.
April 22, 2024
The Over-50 Workout Plan to Build Lean Muscle
As we transition into our fifties and beyond, the significance of maintaining muscle mass intensifies, affecting not only physical aesthetics but functional health and overall vitality. Our Over-50 Workout Plan is meticulously designed to empower those aged 50 and above to focus on building lean muscle. This plan carefully considers the unique physiological changes that occur with age, providing a comprehensive and sustainable approach to muscle building through resistance training complemented by strategic lifestyle practices. If you’re less concerned about building lean muscle and more maintaining your fitness check out our over-50 workout plan to stay strong and flexible.

Benefits of Building Muscle After 50

The role of this over-50 workout plan is not only building lean muscle, but enhancing metabolic rate, preserving bone density, improving balance, and reducing the risk of chronic diseases such as type 2 diabetes and cardiovascular illness. Additionally, it contributes to better posture, decreased joint pain, and enhanced stamina, which are crucial for maintaining independence and quality of life.

Key Strategies for Effective Muscle Building Over 50

Emphasize Progressive Overload

Progressive overload is fundamental in muscle building. This involves continuously increasing the demands on the musculoskeletal system to continually make gains in muscle size, strength, and endurance. As we age, our bodies respond differently to stress, necessitating modifications to traditional lifting routines to prevent injuries and promote sustainable growth.

Optimal Protein Intake

Muscle maintenance and growth require adequate protein. The anabolic resistance associated with aging means that older adults need more protein to stimulate muscle protein synthesis effectively. It’s recommended for individuals over 50 to consume higher protein levels, ideally spread evenly throughout the day to maximize absorption and muscle repair.

See also: The 25 best foods for building lean muscle

Enhanced Recovery Techniques

Recovery is a critical component of any training regimen, especially for those over 50. This includes not only rest days but also integrating techniques such as sleep optimization, proper hydration, nutritional strategies to enhance recovery, and active recovery methods that promote muscle repair without undue strain.

See also: The perfect day of recovery for high performers

Detailed Weekly Workout Plan

Monday – Upper Body Strength Focus

Bench Press: 3 sets of 8-10 reps — focuses on chest, shoulders, and triceps.

Dumbbell Row: 3 sets of 8-10 reps each side — targets the back muscles and biceps.

Overhead Press: 3 sets of 10 reps — develops the shoulders and upper back.

Pull-Ups or Lat Pull-downs: 3 sets to failure — enhances upper body strength and muscle mass.

Tuesday – Mobility and Active Recovery

Yoga or Pilates: A class focusing on flexibility, core strength, and balance.

Light Cardio: Such as walking or swimming for 30 minutes to promote circulation.

Wednesday – Lower Body Strength Training

Squats: 3 sets of 8-10 reps — fundamental for building leg and core strength.

Leg Press: 3 sets of 10 reps — helps target the quadriceps, hamstrings, and glutes.

Deadlifts: 3 sets of 8 reps — excellent for overall body strength and muscle engagement.

Calf Raises: 3 sets of 12 reps — important for lower leg strength and stability.

Thursday – Core and Balance Enhancement

Plank Variations: 3 sets of 30 seconds — strengthens the core and lower back.

Balance Drills: Utilizing tools like balance boards to improve stability and core strength.

Flexibility Work: Dynamic stretches to enhance muscle elasticity and joint mobility.

Friday – Full Body Integration

Circuit Training: Rotating through exercises like bench presses, rows, squats, and deadlifts to engage all major muscle groups.

Kettlebell Swings: 3 sets of 15 reps — excellent for power, fat burning, and building back and shoulder muscles.

Saturday – Active Lifestyle Day

Moderate Activity: Choose a fun, moderate activity like cycling, hiking, or a sports game to encourage movement without structured exercise, emphasizing enjoyment and lifestyle integration.

Sunday – Dedicated Recovery

Complete Rest: Focus on hydration, nutrition, and preparing mentally and physically for the week ahead.

Tailoring and Personalizing Your Workout

Adjusting the workout plan to fit personal fitness levels, goals, and any medical considerations is very important, especially at this age. While the above is a strong blueprint, we suggest you consult with your doctor to ensure the program is suitable for you.

Motivation and Long-Term Commitment

Building muscle after 50 requires consistency and perseverance. Setting realistic goals, celebrating small victories, and possibly joining a community or group can help maintain motivation. When incorporating these elements, anyone over 50 can achieve their health and fitness goals and prove that age is merely a number and not a limitation.

Got questions? Ask Mike on Instagram
February 16, 2024
The 8-Week Strong and Lean in 2025 Workout Plan

A lot can change in a decade, but something’s just don’t need to — like a solid strength and conditioning plan. In 2015, we launched the original “Strong and Lean” program in partnership with Men’s Fitness magazine (now Men’s Journal), featuring coach Ryan Heffernan of FOCUS NYC which quickly became a cornerstone for fitness enthusiasts looking to transform their bodies and lives. Fast forward to 2025, and we are excited to re-introduce the program: The Strong and Lean in 2025 Workout Plan.

The “Strong and Lean in 2025” program isn’t just about lifting weights and counting calories — it’s about understanding the synthesis between mind and body, and harnessing the latest tools and techniques to optimize your health. Whether you’re a seasoned athlete or just beginning your fitness journey, this program is structured to help you achieve your best self yet, focusing on building lean muscle, enhancing strength, and promoting a sustainable lifestyle that transcends the gym.

Our program incorporates cutting-edge training techniques, including tailored resistance training to maximize muscle hypertrophy, dynamic mobility work to improve functional movement, and strategic cardio sessions that boost endurance without compromising muscle gains. We also delve deeper into the nutritional strategies that support these workouts, emphasizing whole foods, balanced macros, and the timing of nutrients to enhance recovery and performance.

As you begin this journey, remember that “Strong and Lean in 2025” is more than a fitness routine—it’s a commitment to a healthier, more empowered you. Get ready to push your limits, challenge your perceptions of what’s possible, and emerge stronger, leaner, and more resilient than ever.

Related: How to eat for more lean muscle in 2025

Also related: 6 tips for success in the strong and lean workout plan

The following is a listing of the workouts for week’s 1-4 the Strong and Lean in 2025 program.

Monday

SUPERSET (2/3 sets)
Dumbbell Chest Press x 10 reps
Barbell Deadlift x 3,5 reps (Three prep sets are needed for the deadlift. The one working set of a deadlift is pulled at 1:30 after the last set of chest presses)
Rest 3-4 minutes between sets

CIRCUIT ONE (3 sets)
Incline Dumbbell Chest Press x 12-15 reps
Barbell Front Squat x 12 reps
Palloff Press x 10 reps
Rest 2-3 minutes between sets

CIRCUIT TWO (3 sets)
Push Ups x 15-failure reps
Cable Flye (High to low) x 12 reps
Side Plank Scoops x 12 reps each side
Rest 1-2 minutes between sets

Tuesday

Treadmill x 4 sets (30 seconds work, 20 seconds rest)

CIRCUIT ONE (3 sets)
TRX Row x 15,15,15
Dumbbell Curl x 15,12,10
Triceps Pressdown x 15,12,10
Kettlebell Swings x 15,12,10
Medicine Ball Lateral Throw x 15,15,15
Medicine Ball Crunch with Throw x 15,15,15
Rest 2-3 minutes between sets

CIRCUIT TWO (3 sets)
EZ Bar Curl x 15
EZ Bar Skull Crushers x 15
Dumbbell Lateral Raises x 15
Rest 2-3 minutes between sets

Wednesday

Foam Roll x 5-7 minutes
Half Kneeling Hip Flexor with Arms Overhead x 4 each side
Cat Cow x 6-8
Thoracic Spin Rotation x 4 each side
Cobra with Turn x 2 each side
Child Pose with Turn x 2 each side
Scap Breakers x 6-8
Scap Wall Slides x 6-8
Leg Swings x 10 each leg
Straight Leg March x 20 yards
Deconstructed Squat x 5

SUPERSET ONE (3 sets)
Walk Out Plank Hold x failure
V-Up Hold x failure
Rest 1 minute between sets.

SUPERSET TWO (3 sets)
Medicine Ball Suitcase Crunch x 10-12
Medicine Ball Russian Twist x 20-30
Rest 1 minute between sets

FINISHER (2 sets)
Plank on Hands with Shoulder Taps x 20
Plank on Elbows with Knees to Elbows x 20
Plank Hold x failure

Thursday

SUPERSET  (3 sets)
Barbell Back Squat x 12
Weighted Chin Up x 12

CIRCUIT ONE (3 sets)
Barbell Romanian Deadlift x 12
Landmine Anti-Rotation x 12
TRX Reverse Grip Row x 12
Rest 2 minutes between sets

CIRCUIT TWO (3 sets)
Wide Grip Lat Pulldown x 12
Single Arm Dumbbell Row x 12
Stability Ball Plank with Arm Circles x 30-45 seconds
Rest 2 minutes between sets

Friday

Treadmill x 4 (30 seconds work, 20 seconds rest)

CIRCUIT ONE (3 sets)
Barbell Bench Press x 12
Jump Rope x 1 minute
Rest 3-4 minutes between sets

CIRCUIT TWO (3 sets)
Incline Medicine Ball Push Ups x 10-12
Cable Flye (Low to high) x 12
Dumbbell Farmers Carry x failure
Rest 2-3 minutes between sets

Treadmill Tabata x 4 minutes (20 seconds work, 10 rests rest)

The following is a listing of the workouts for week’s 5 and 6 the Strong and Lean in 2025 program.

Monday

SUPERSET (2/3 sets)
Dumbbell Chest Press x 10 reps
Barbell Deadlift x 3,5 reps (Three prep sets are needed for the deadlift. The one working set of a deadlift is pulled at 1:30 after the last set of chest presses)
Rest 3-4 minutes between sets

CIRCUIT ONE (3 sets)
Incline Dumbbell Chest Press x 12-15 reps
Barbell Front Squat x 12 reps
Palloff Press x 10 reps
Rest 2-3 minutes between sets

CIRCUIT TWO (3 sets)
Push Ups x 15-failure reps
Cable Flye (High to low) x 12 reps
Side Plank Scoops x 12 reps each side
Rest 1-2 minutes between sets

Tuesday

Treadmill x 4 sets (30 seconds work, 20 seconds rest)

CIRCUIT ONE (3 sets)
TRX Row x 15,15,15
Dumbbell Curl x 15,12,10
Triceps Pressdown x 15,12,10
Kettlebell Swings x 15,12,10
Medicine Ball Lateral Throw x 15,15,15
Medicine Ball Crunch with Throw x 15,15,15
Rest 2-3 minutes between sets

CIRCUIT TWO (3 sets)
EZ Bar Curl x 15
EZ Bar Skull Crushers x 15
Dumbbell Lateral Raises x 15
Rest 2-3 minutes between sets

Wednesday

Foam Roll x 5-7 minutes
Half Kneeling Hip Flexor with Arms Overhead x 4 each side
Cat Cow x 6-8
Thoracic Spin Rotation x 4 each side
Cobra with Turn x 2 each side
Child Pose with Turn x 2 each side
Scap Breakers x 6-8
Scap Wall Slides x 6-8
Leg Swings x 10 each leg
Straight Leg March x 20 yards
Deconstructed Squat x 5

SUPERSET ONE (3 sets)
Walk Out Plank Hold x failure
V-Up Hold x failure
Rest 1 minute between sets.

SUPERSET TWO (3 sets)
Medicine Ball Suitcase Crunch x 10-12
Medicine Ball Russian Twist x 20-30
Rest 1 minute between sets

FINISHER (2 sets)
Plank on Hands with Shoulder Taps x 20
Plank on Elbows with Knees to Elbows x 20
Plank Hold x failure

Thursday

SUPERSET  (3 sets)
Barbell Back Squat x 12
Weighted Chin Up x 12

CIRCUIT ONE (3 sets)
Barbell Romanian Deadlift x 12
Landmine Anti-Rotation x 12
TRX Reverse Grip Row x 12
Rest 2 minutes between sets

CIRCUIT TWO (3 sets)
Wide Grip Lat Pulldown x 12
Single Arm Dumbbell Row x 12
Stability Ball Plank with Arm Circles x 30-45 seconds
Rest 2 minutes between sets

Friday

Treadmill x 4 (30 seconds work, 20 seconds rest)

CIRCUIT ONE (3 sets)
Barbell Bench Press x 12
Jump Rope x 1 minute
Rest 3-4 minutes between sets

CIRCUIT TWO (3 sets)
Incline Medicine Ball Push Ups x 10-12
Cable Flye (Low to high) x 12
Dumbbell Farmers Carry x failure
Rest 2-3 minutes between sets

Treadmill Tabata x 4 minutes (20 seconds work, 10 rests rest)

Saturday

CIRCUIT ONE (3 sets)
Dumbbell Thruster x 15,12,10
Dumbbell Bilateral Bent Over Row x 15,12,10
Plyo Push Up x 15,12,10
Jump Rope x 100,80,60
Ab Wheel Roll Out x 15,12,10
Rest 2 minutes between sets

CIRCUIT TWO (3 sets)
Box Jump x 15,12,10
TRX High Pull x 15,12,10
Push Ups x 15,12,10
Kettlebell Swings x 15,12,10
Wall Balls x 15,12,10
Rest 2 minutes between sets

The following is a listing of the workouts for week’s 7 and 8 the Strong and Lean in 2025 program.

Monday

SUPERSET (2/3 sets)
Dumbbell Chest Press x 10 reps
Barbell Deadlift x 3,5 reps (Three prep sets are needed for the deadlift. The one working set of a deadlift is pulled at 1:30 after the last set of chest presses)
Rest 3-4 minutes between sets

CIRCUIT ONE (3 sets)
Incline Dumbbell Chest Press x 12-15 reps
Barbell Front Squat x 12 reps
Palloff Press x 10 reps
Rest 2-3 minutes between sets

CIRCUIT TWO (3 sets)
Push Ups x 15-failure reps
Cable Flye (High to low) x 12 reps
Side Plank Scoops x 12 reps each side
Rest 1-2 minutes between sets

Tuesday

Treadmill x 4 sets (30 seconds work, 20 seconds rest)

CIRCUIT ONE (3 sets)
TRX Row x 15,15,15
Dumbbell Curl x 15,12,10
Triceps Pressdown x 15,12,10
Kettlebell Swings x 15,12,10
Medicine Ball Lateral Throw x 15,15,15
Medicine Ball Crunch with Throw x 15,15,15
Rest 2-3 minutes between sets

CIRCUIT TWO (3 sets)
EZ Bar Curl x 15
EZ Bar Skull Crushers x 15
Dumbbell Lateral Raises x 15
Rest 2-3 minutes between sets

Wednesday

Foam Roll x 5-7 minutes
Half Kneeling Hip Flexor with Arms Overhead x 4 each side
Cat Cow x 6-8
Thoracic Spin Rotation x 4 each side
Cobra with Turn x 2 each side
Child Pose with Turn x 2 each side
Scap Breakers x 6-8
Scap Wall Slides x 6-8
Leg Swings x 10 each leg
Straight Leg March x 20 yards
Deconstructed Squat x 5

SUPERSET ONE (3 sets)
Walk Out Plank Hold x failure
V-Up Hold x failure
Rest 1 minute between sets.

SUPERSET TWO (3 sets)
Medicine Ball Suitcase Crunch x 10-12
Medicine Ball Russian Twist x 20-30
Rest 1 minute between sets

FINISHER (2 sets)
Plank on Hands with Shoulder Taps x 20
Plank on Elbows with Knees to Elbows x 20
Plank Hold x failure

Thursday

SUPERSET  (3 sets)
Barbell Back Squat x 12
Weighted Chin Up x 12

CIRCUIT ONE (3 sets)
Barbell Romanian Deadlift x 12
Landmine Anti-Rotation x 12
TRX Reverse Grip Row x 12
Rest 2 minutes between sets

CIRCUIT TWO (3 sets)
Wide Grip Lat Pulldown x 12
Single Arm Dumbbell Row x 12
Stability Ball Plank with Arm Circles x 30-45 seconds
Rest 2 minutes between sets

Friday

Treadmill x 4 (30 seconds work, 20 seconds rest)

CIRCUIT ONE (3 sets)
Barbell Bench Press x 12
Jump Rope x 1 minute
Rest 3-4 minutes between sets

CIRCUIT TWO (3 sets)
Incline Medicine Ball Push Ups x 10-12
Cable Flye (Low to high) x 12
Dumbbell Farmers Carry x failure
Rest 2-3 minutes between sets

Treadmill Tabata x 4 minutes (20 seconds work, 10 rests rest)

Saturday

CIRCUIT ONE (3 sets)
Dumbbell Thruster x 15,12,10
Dumbbell Bilateral Bent Over Row x 15,12,10
Plyo Push Up x 15,12,10
Jump Rope x 100,80,60
Ab Wheel Roll Out x 15,12,10
Rest 2 minutes between sets

CIRCUIT TWO (3 sets)
Box Jump x 15,12,10
TRX High Pull x 15,12,10
Push Ups x 15,12,10
Kettlebell Swings x 15,12,10
Wall Balls x 15,12,10
Rest 2 minutes between sets

December 22, 2023
Strong And Lean In 2025: Six Tips For Success

At the beginning of 2015, we launched the Strong and Lean in 2015 program to kick off the new year. This is our updated version: Strong and Lean in 2025.

The developer of the workout and diet plan, Ryan Heffernan of FOCUS NYC shared six basic tips to help you on your road to success.

Related: 35+ free workout plans for different goals and ability levels

Enhanced Hydration Strategies

Electrolyte Balance: While drinking 3-4 liters of water daily is crucial, balancing it with electrolytes can prevent hyponatremia and enhance hydration efficiency. Adding natural electrolyte sources like coconut water or electrolyte tablets can optimize hydration, especially during intense training sessions.

Hydration Timing: Besides quantity, the timing of hydration can play a significant role. Start your day with a large glass of water and ensure you’re well-hydrated before, during, and after workouts to maintain performance and aid recovery.

Advanced Nutritional Supplements

Vitamin D and Magnesium: In addition to a multi-vitamin and fish oil, incorporating Vitamin D and magnesium can enhance muscle function and overall health. Vitamin D is crucial for bone health and immune function, while magnesium aids in muscle relaxation and energy metabolism.

Probiotic Supplements: Adding a probiotic supplement can improve gut health, which is vital for nutrient absorption and immune function. A healthy gut microbiome also supports weight management and energy levels.

Optimizing BCAA Use

Timing of Intake: For maximum effectiveness, take BCAAs before or during workouts to reduce muscle breakdown and fatigue. This can be particularly beneficial during long training sessions or when training in a fasted state.

Combining with Other Supplements: Consider combining BCAAs with other recovery aids like creatine or beta-alanine to further enhance muscle synthesis and recovery.

Smart Dining Out Choices

Macro Balancing: When eating out, aim to balance your plate with a good mix of proteins, healthy fats, and fibers. This approach not only aligns with most diet plans but also helps in managing blood sugar levels and satiety.

Healthy Swaps: Opt for grilled options instead of fried, request dressings and sauces on the side, and swap out refined carbohydrates like white rice and pasta for vegetables or whole grains.

Portable Nutrition Strategies

Homemade Snacks: Beyond almonds and protein powders, consider preparing homemade protein bars or energy balls. These can be made with natural ingredients like oats, nut butters, seeds, and protein powder, providing a healthier, more satisfying snack option.

Dried Fruits and Jerky: Include a small portion of dried fruits for a quick carb source or a piece of lean jerky for protein. These are excellent for maintaining energy levels and staving off hunger during long travel days.

Flexible Dieting Approach

80/20 Rule: Rather than a strict cheat meal once a week, consider the 80/20 rule where 80% of your diet is strict and healthy, while 20% allows for flexibility. This method can reduce cravings and make the diet plan more sustainable over the long term.

Mindful Eating Practices: Focus on eating mindfully during your cheat meals or flexible portions. Enjoy every bite and choose foods that genuinely satisfy your cravings, which can improve your relationship with food and help prevent overeating.

Regular Fitness Assessments

Track Progress: Regularly assess your fitness progress through standardized tests or tracking metrics like body composition, strength levels, and endurance. This can help tailor the Strong and Lean program to better meet your evolving fitness goals.

Adjusting Goals: As you progress, your body’s needs and capabilities will change. Regularly revisit and adjust your fitness and nutrition goals to stay aligned with your desired outcomes, ensuring continuous improvement and motivation.

By incorporating these advanced strategies into your fitness regimen, you can enhance the effectiveness of the Strong and Lean in 2025 program, leading to better health, improved performance, and a more enjoyable journey towards your fitness goals.

December 19, 2023
Phase 3: The March Workout Plan Recap
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.

Find out what we’re working on, what we’re most excited about, and what we think is most helpful for you to know — subscribe to our FREE monthly newsletter.

To check out the last two months, see these:

Phase 1: The January workout plan recap
Phase 2: The February workout plan recap

You may also like: What we order from Whole Foods every week

The March Workout Plan Goals

Broad Goals: Still very functional in nature, but much more focused on building and rebuilding muscle again.

Specific Goals:
1. Increase muscular strength and size
2. Maintain low body fat levels
3. Maintain the ability to run 8+ miles on a whim, if necessary.
4. 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)
March 27, 2023
Phase 2: The February Workout Plan Recap
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

You may also like: What we order from Whole Foods every week

The February Workout Plan Goals

Broad Goals: For the most part, the same as January: stay fit, stay injury-free.

Specific Goals:
1. Maintain the ability to run 8+ miles on a whim, if necessary.
2. Maintain a decent base of strength on primary movements: squats, presses, rows, etc.
3. Maintain functional strength for the ability to jump, climb, crawl, swing, etc.
4. 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

Stay tuned for Phase 3: The March Workout Plan Recap

Look back at Phase 1: The January Workout Plan Recap

Follow us on Instagram (@humanfitproject)
March 5, 2023
The Best Workout Plan for Your First Obstacle Course Race
Signing up for your first obstacle course race or Spartan Race can be an emotional combination of excitement and a little intimidation, and that’s completely normal. Even as an athlete my entire life, I was a little nervous going into my first race. So, you’re not the only one.

Related: 30 Days to Beast: How I Trained for a 21K Spartan Race

The key to success in your first obstacle course race is to race your own race and shift the way you work out so it’s catered specifically to Spartan racing. Chances are you’re going to be running on tough terrain, face elevation, you’re going to be pulling stuff, carrying stuff, climbing stuff, getting into weird positions, you name it.

Here’s the plan to get prepared.

Pick Your First Obstacle Course Race Wisely

For a Spartan Race, you’ll most likely race a Sprint, Super, Beast, or Ultra. A Spartan Sprint is a 5K with 20+ obstacles, a Spartan Super is a 10K with 20+ obstacles, a Spartan Beast is a 21K with 30+ obstacles, and a Spartan Ultra is a 50K with 60+ obstacles. The main thing that changes in your workout plan is the distance you’re running. It’s highly recommended that if it’s your very first race, sign up for a Spartan Sprint.

Related: The Best Exercises to Prepare for Spartan Race Obstacles

Your First Obstacle Course Race Workout Plan

The following accelerated program takes the exercises listed above and compiles them into a full weekly training program that you can perform week over week, no matter which race you plan on tackling.

Monday: Uphill Walk at Low Intensity

For Sprint Prep: Incline walk at 12% grade for approximately 15-20 minutes.
For Super Prep: Incline walk at 12% grade for 20-30 minutes (with weight vest, if possible).
For Beast Prep: Incline walk at 12% grade for 40+ minutes (with weight vest, if possible).

Tuesday: Pull and Carry
- Plank (3 sets x as long as possible)
- Side Plank (3 sets x as long as possible on each side)
- Sit-Up (3 sets x 25 reps) or Hollow Hold (3 sets x for as long as possible)
- Farmer Carry (3 sets x as long as possible, with 40-70-pound dumbbells or kettlebells)
- Pull-Up, Inverted Row, or Dead Hang (3 sets x as long as possible on each side)
- Pull-Down (3 sets x 10-15 reps)
- Reverse Curls (3 sets x 10-15 reps)
Wednesday: Tempo Runs

For Sprint Prep: 2 miles at easy and harder paces throughout
For Super Prep: 4 miles at easy and harder paces throughout
For Beast Prep: 4-6 miles at easy and harder paces throughout
- 30-90 burpees
Thursday: Active Recovery

Friday: Lower-Body Strength
- Plank (3 sets x as long as possible)
- Side Plank (3 sets x as long as possible on each side)
- Sit-Up (3 sets x 25 reps) or Hollow Hold (3 sets x as long as possible)
- Squats (3 sets x 30 seconds)
- Lunges (3 sets for 30 seconds)
- Weighted Step-Ups (3 sets x 10-15 reps)
- Sumo Deadlift (3 sets x 8-10 reps)
Saturday: Active Recovery

Sunday: Long Run

For Sprint Prep: 4 miles at a comfortable pace
For Super Prep: 6 miles at easy and harder paces throughout
For Beast Prep: 8 miles* at easy and harder paces throughout
*Increase mileage by 10% each week.
September 15, 2022
Train Like Island Ninja Grant Mccartney

We recently collaborated with Spartan, Titan Fitness, and Island Ninja Grant Mccartney on an exclusive 4-week training program for obstacle course racers and functional fitness enthusiasts.

You may already be familiar with the natural-born obstacle specialist. Mccartney is a seven-time American Ninja Warrior, a German Ninja Warrior Grand Champion, a Spartan Games competitor, and he even holds a Guinness Book of World Records title for the most consecutive flying bar jumps (which is 15, by the way). He’s also completed a handful of Spartan races and consistently makes the obstacles look like a walk in the park. (You may also be familiar with his shenanigans at the CrossFit Games with The Buttery Bros.)

Here, we chat with Mccartney to learn more about how he discovered his love for fitness, the evolution of his performance meal plan, and how he takes care of his hard-working body. Plus, what to expect in his Spartan Island Ninja Training program.

Island Ninja Grant Mccartney’s Approach to Fitness, Training, and Racing

Mike Simone for SPARTAN: How did the Island Ninja get his start in fitness?

Grant Mccartney: I ran as a kid. I was never amazing, but I liked to do cross country. I liked waking up — even in college — on a random Saturday. Instead of partying all Friday night, I would go to bed early, because I’d have a 6:00 a.m. race — a 5K for cancer, or something. I was always running.

MS: What about competing in Ninja Warrior?

GM: As a kid, I watched this show in Japan on the G4 Network. I remember there was one year that they had the two Olympians, the Hamm brothers, doing it, and I thought, I’m going to do that one day.

And, actually, a lot of my family then passed away in a very short period of time. My mom, and then, like three months later, my grandmother. Then, my great-grandmother, my dad’s mom, and my stepdad all passed within about a year. That kind of reality check of the fragility of life, made me say, “Okay, well, what are the things that I always say I’m going to do?” I had this list of stuff in the back of my head, so I created that list of things that I wanted to do, and I just started doing them.

MS: How did you get into Spartan and Spartan Games?

GM: I did American Ninja Warrior, then Spartan Ultimate Team Challenge, then German Ninja Warrior, and then went to Italy to do the Guinness Book of World Records flying bars. There’s a lot of crossover there with what I do with Spartan, so I’ve done races and the Spartan Games. And last year, I did a swim under ice in Alaska with Ten Thousand.

MS: How would you describe how you train?

GM: That depends on the time of year. When I’m doing Ninja Warrior and competing, that runs from December to June, and July is competition season. And when I’m in season, it’s very obstacle-focused, and that’s very different from the off season. In season, I get so tired of pulling and pulling and pulling. My shoulders are rotating forward and I’m overdeveloping and hurting things, so that’s why I go into more pushing and lifting in the off season.

I like CrossFit because I like being a bigger build, and my body likes that stuff. Depending on if I’m traveling three to four or five days a week, I’ll hit CrossFit — warm-up, strength, and skill — and then after, I’ll do specific accessory skill or strength work, like Olympic lifting.

Grant Mccartney’s Nutritional Approach

MS: What does the Island Ninja’s meal plan look like?

GM: It’s definitely still a work in progress. I used to eat pretty poorly, but I’ve gotten away with eating a lot of sugar and candy my whole life because I had, and have, such a high output. I basically can eat a lot of things and my body will turn it into fuel at this point, and it’s great. But my biggest learning is that not all fuel is the same quality.

So, having a Snickers bar will get me through a workout, but it doesn’t get me through a workout in the same way that sweet potatoes would. And I’ll feel the slow breakdown of a complex carb in a heavy, hard CrossFit workout, whereas I won’t as much with something I had just to make it through that last tail end or right in the middle of it.

MS: You’ve been working with Wild Heath, the precision medicine company?

GM: Yeah, I’m on with Wild Health. We’ve gone through all of the blood work and all of the samples and other things. They’ve given me my first focus, and it was a lot on diet. Trifecta Nutrition has also started sending me meals, but we’re going to work on doing a partnership next year. That’s going to make things way easier for me, too, because cooking is a tough one — I’m not a great cook. I usually just pick up something.

MS: What would you say you learned from the Wild Health process, in terms of nutrition?

GM: We’re definitely going to focus on cleaner snacks, like an RxBar instead of a candy bar. Some protein bars are almost candy bars anyway, but anything I can do to start to slide the scale more toward healthy is a win. I also learned that my body can genetically handle carbs well, so that’s great for how active I am. However, my body doesn’t do well on fat, so we’re going to look at that more closely.

The Island Ninja’s Recovery Protocol

MS: For as physically active as you are, how do you make sure you’re recovering well?

GM: I’m heavy on hot and cold therapy. If I could have the perfect setup, I’d have an ice bath, like a PLUNGE, and I’m talking in the 40-degree range. I’d be in there for five minutes, and then in the heat for 15, and I do that for three rounds.

Stretching is also crucial, and I’m learning more and more about the importance of that. I know my bad areas — my hip flexors, my legs, and my butt — so when I come out of the cold, I’ll slowly move, I’ll get in the heat and stretch through the heat, and then I’ll get back in the cold. And when my legs are really smoked, too, I have the Normatec boots as well. That’s my ideal recovery.

MS: Can you tell us a little about the training program we’re working on?

GM: When I was writing the programming, I had written it and unwritten it. I went running, and then I went, “Nope, that’s not it.” I wondered, Is this really going to help people? Is this going to make them better? So, I kept rewriting it until I felt good about it, and I even asked my friend and Skyline CrossFit coach Ryan Kucish to help, because he’s worked with a lot of other Spartans.

Where we landed is a program with a lot of obstacle skills stuff, running, carries (lots of carries), and some CrossFit-style training that will translate on the course. Titan Fitness, Spartan’s equipment provider, outfitted an entirely new at-home gym for me with everything from dumbbells and kettlebells to heavy slam balls, a sled, a fan bike, and more — anything and everything that a Spartan, or functional fitness enthusiast needs to be ready for anything.

For a new training plan to try, check out the 4-Week Spartan Island Ninja Training Program with Mccartney at spartan.com

September 2, 2022