GYM 42-
User Workout Submitted by
Mike McErlane
Week 1
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Barbell Deadlift | 3 | 3 | Legs |
| HIIT Cardio | 1 | 2 | Cardio |
| Power Clean | 3 | 3 | Olympic Lifts |
| HIIT Cardio | 1 | 2 | Cardio |
| Barbell Squat With Band | 3 | 5 | Legs |
| Superset with | 0 | 0 | TIPS |
| Barbell Squat | 3 | 3 | Legs |
| HIIT Cardio | 1 | 2 | Cardio |
| Dumbbell Side Lunge | 3 | 8 | Legs |
| Superset with | 0 | 0 | TIPS |
| Reverse Hamstring Curl With Band | 3 | 10 | Legs |
| Barbell Bench Press On Bench | 3 | 12 | Chest |
| Superset with | 0 | 0 | TIPS |
| Barbell Bench Press On Bench With Band | 3 | 10 | Chest |
| Dumbbell Bench Press On Ball Both Arms | 3 | 5 | Chest |
| Superset with | 0 | 0 | TIPS |
| Standing Mid Cable Flys Both Arms | 3 | 15 | Chest |
| Dips | 4 | 10 | Chest |
| V-Ups With No Equipment | 3 | 20 | Abs |
| Elevated Twisting Crunch With Band | 3 | 15 | Abs |
| Leg Lifts on Ball | 3 | 15 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Power Pull/ High Pull | 3 | 3 | Olympic Lifts |
| Superset with | 0 | 0 | TIPS |
| Barbell Push Press (with bands optional) | 3 | 3 | Olympic Lifts |
| HIIT Cardio | 1 | 3 | Cardio |
| Standing Cable Side Raise One Arm | 3 | 12 | Shoulders |
| Superset with | 0 | 0 | TIPS |
| Standing Cable Front Raise One Arm | 3 | 12 | Shoulders |
| Superset with | 0 | 0 | TIPS |
| Standing Cable Rear Delt Raise One Arm | 3 | 12 | Shoulders |
| HIIT Cardio | 1 | 3 | Cardio |
| Standing Barbell Shrugs With Band | 3 | 20 | Shoulders |
| Superset with | 0 | 0 | TIPS |
| Barbell Bent Over Wide Grip Rows With Band Both Arms | 3 | 10 | Back |
| HIIT Cardio | 1 | 3 | Cardio |
| Standing Bicep Curl Barbell With Band Both Arms | 4 | 10 | Arms |
| Superset with | 0 | 0 | TIPS |
| Standing Both Legs Over Head Tricep Extension Both Arms | 4 | 10 | Arms |
| Standing High Bicep Curls One Arm | 4 | 10 | Arms |
| Superset with | 0 | 0 | TIPS |
| Laying On Bench Bar Triceps Extension Both Arms | 4 | 10 | Arms |
| Elevated Twisting Crunch With Band | 3 | 15 | Abs |
| Superset with | 0 | 0 | TIPS |
| Reverse Crunch/ Leg Lifts | 3 | 20 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Jump Squat | 3 | 10 | Legs |
| Hang Clean | 3 | 3 | Olympic Lifts |
| Barbell Sumo Squat With Band | 3 | 10 | Legs |
| HIIT Cardio | 1 | 3 | Cardio |
| Prone Machine Leg Curl One Leg | 3 | 10 | Legs |
| Barbell Incline Bench Press On Bench With Band | 3 | 10 | Chest |
| Superset with | 0 | 0 | TIPS |
| Barbell Bench Press On Bench | 3 | 6 | Chest |
| HIIT Cardio | 1 | 3 | Cardio |
| END | 0 | 0 | TIPS |
| Laying On Incline Bench Dumbbell Flys Both Arms | 3 | 12 | Chest |
| Superset with | 0 | 0 | TIPS |
| Dumbbell Incline Bench Press On Bench Alternating Arms | 3 | 8 | Chest |
| HIIT Cardio | 1 | 3 | Cardio |
| Standard Grip Pushups Feet On Ball | 3 | 10 | Chest |
| Superset with | 0 | 0 | TIPS |
| Standing Incline Chest Fly With Band One Arm | 3 | 15 | Chest |
| Elevated Twisting Crunch With Band | 3 | 12 | Abs |
| Superset with | 0 | 0 | TIPS |
| Leg Lifts on Ball | 3 | 10 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Seated On Bench Barbell Military Press With Band | 5 | 10 | Shoulders |
| REST | 1 | 30 | TIPS |
| Standing Dumbbell Side Raise Both Arms | 5 | 10 | Shoulders |
| Superset with | 0 | 0 | TIPS |
| Standing Dumbbell Front Raise Both Arms | 5 | 10 | Shoulders |
| REST | 1 | 30 | TIPS |
| HIIT Cardio | 1 | 3 | Cardio |
| Standing Dumbbell Upright Row Both Arms | 2 | 15 | Shoulders |
| Superset with | 0 | 0 | TIPS |
| Seated On Bench Cable Lat Pulldowns One Arm | 3 | 15 | Back |
| HIIT Cardio | 1 | 3 | Cardio |
| Seated Cable Row | 3 | 8 | Back |
| END | 0 | 0 | TIPS |
| Slanted Bench Back Extension With Band | 3 | 10 | Back |
| Standing Both Legs Preacher Curls One Arm | 6 | 10 | Arms |
| Superset with | 0 | 0 | TIPS |
| Standing Cable Tricep Extension One Arm | 6 | 12 | Arms |
| END | 0 | 0 | TIPS |
| Dips | 4 | 15 | Chest |
| Superset with | 0 | 0 | TIPS |
| DB Cross Body Hammer Curls | 4 | 15 | Arms |
| END | 0 | 0 | TIPS |
| HIIT Cardio | 1 | 3 | Cardio |
| Elevated Twisting Crunch With Band | 3 | 10 | Abs |
| Leg Lifts on Ball | 3 | 20 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Jump Rope | 3 | 30 | Cardio |
| Box Jumps | 3 | 10 | Plyometrics |
| Circuit Training | 0 | 0 | TIPS |
| Two Legged Broad Jump | 3 | 10 | Plyometrics |
| Circuit Training | 0 | 0 | TIPS |
| Depth Jump/Drop Jump | 3 | 10 | Plyometrics |
| Circuit Training | 0 | 0 | TIPS |
| Jump Rope | 3 | 30 | Cardio |
| Circuit Training | 0 | 0 | TIPS |
| Barbell Deadlift | 3 | 3 | Legs |
| END | 0 | 0 | TIPS |
| Barbell Overhead Squat | 3 | 5 | Legs |
| Barbell Close Grip Bench Press with bands | 3 | 15 | Chest |
| Standing Incline Chest Fly With Band Both Arms | 3 | 20 | Chest |
| Bent Over Cable Crunch | 3 | 25 | Abs |
Week 2
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Barbell Squat | 10 | 10 | Legs |
| REST | 1 | 60 | TIPS |
| Power Clean | 3 | 5 | Olympic Lifts |
| HIIT Cardio | 1 | 2 | Cardio |
| Dumbbell Front Lunge | 3 | 6 | Legs |
| Superset with | 0 | 0 | TIPS |
| Prone Machine Leg Curl Both Legs | 3 | 15 | Legs |
| HIIT Cardio | 1 | 2 | Cardio |
| Barbell Bench Press On Bench With Band | 10 | 10 | Chest |
| REST | 1 | 60 | TIPS |
| HIIT Cardio | 1 | 2 | Cardio |
| Laying on Bench Dumbbell Flys Both Arms | 3 | 15 | Chest |
| Seated On Ball Bicep Curl With Band Both Arms In Front | 10 | 10 | Arms |
| REST | 1 | 30 | TIPS |
| Standing Kickbacks Both Arms With Band | 10 | 10 | Arms |
| REST | 1 | 30 | TIPS |
| Laying On Ball Abdominal Crunch With Dumbbell | 10 | 10 | Abs |
| REST | 1 | 30 | TIPS |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Power Pull/ High Pull | 4 | 3 | Olympic Lifts |
| Superset with | 0 | 0 | TIPS |
| Barbell Push Press (with bands optional) | 4 | 3 | Olympic Lifts |
| HIIT Cardio | 1 | 2 | Cardio |
| Seated On Ball Dumbbell Military Press Both Arms | 10 | 10 | Shoulders |
| REST | 1 | 60 | TIPS |
| Standing Dumbbell Rear Delt Raise Both Arms | 3 | 6 | Shoulders |
| Standing Side Raise With Band Alternating Arms | 3 | 6 | Shoulders |
| Superset with | 0 | 0 | TIPS |
| Standing Front Raise With Band Alternating Arms | 3 | 6 | Shoulders |
| HIIT Cardio | 1 | 2 | Cardio |
| Seated On Bench Bar Lat Pulldowns | 10 | 10 | Back |
| REST | 1 | 60 | TIPS |
| Standing Wide Grip High Rows With Band Both Arms | 3 | 10 | Back |
| Laying On Ball Abdominal Crunch With Dumbbell | 10 | 10 | Abs |
| REST | 1 | 60 | TIPS |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Dumbbell Jumping Lunge | 3 | 10 | Legs |
| Superset with | 0 | 0 | TIPS |
| Abductor Side Steps | 3 | 10 | Legs |
| Hang Clean | 3 | 10 | Olympic Lifts |
| HIIT Cardio | 1 | 2 | Cardio |
| Barbell Sumo Squat With Band | 3 | 6 | Legs |
| Reverse Hamstring Curl With Band | 3 | 10 | Legs |
| Superset with | 0 | 0 | TIPS |
| Dumbbell Straight Legged Deadlift | 3 | 8 | Legs |
| HIIT Cardio | 1 | 2 | Cardio |
| Barbell Incline Bench Press On Bench With Band | 10 | 10 | Chest |
| REST | 1 | 60 | TIPS |
| Standing Mid Cable Flys Alternating Arms | 3 | 15 | Chest |
| HIIT Cardio | 1 | 2 | Cardio |
| Standing Bicep Curl Barbell Both Arms | 10 | 10 | Arms |
| REST | 1 | 60 | TIPS |
| Standing Cable Triceps Extension Both Arms | 10 | 10 | Arms |
| Laying On Ball Abdominal Crunch With Dumbbell | 10 | 10 | Abs |
| REST | 1 | 30 | TIPS |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Barbell Snatch | 3 | 5 | Olympic Lifts |
| HIIT Cardio | 1 | 2 | Cardio |
| Standing Shoulder Press With Band Both Arms | 10 | 10 | Shoulders |
| REST | 1 | 30 | TIPS |
| Standing Full Range Lateral Raise With Band Both Arms | 3 | 10 | Shoulders |
| Superset with | 0 | 0 | TIPS |
| Standing Barbell Upright Row | 3 | 10 | Shoulders |
| HIIT Cardio | 1 | 2 | Cardio |
| Barbell Bent Over Close Grip Rows With Band Both Arms | 3 | 15 | Back |
| Superset with | 0 | 0 | TIPS |
| Standing Overhead Pulldowns With Band Both Arms | 3 | 15 | Back |
| HIIT Cardio | 1 | 2 | Cardio |
| Laying On Ball Abdominal Crunch With Dumbbell | 10 | 10 | Abs |
| REST | 1 | 30 | TIPS |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Jump Rope | 3 | 30 | Cardio |
| Box Jumps | 3 | 10 | Plyometrics |
| Depth Jump/Drop Jump | 3 | 10 | Plyometrics |
| Two Legged Broad Jump | 3 | 10 | Plyometrics |
| Barbell Deadlift | 5 | 2 | Legs |
| Dumbbell Overhead Squat | 3 | 15 | Legs |
| Barbell Close Grip Bench Press with bands | 3 | 8 | Chest |
| Dips | 3 | 15 | Chest |
| Elevated Twisting Crunch With Band | 3 | 20 | Abs |
Week 3
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Barbell Deadlift | 3 | 4 | Legs |
| HIIT Cardio | 1 | 3 | Cardio |
| Power Pull/ High Pull | 3 | 2 | Olympic Lifts |
| Superset with | 0 | 0 | TIPS |
| Power Clean | 3 | 2 | Olympic Lifts |
| END | 0 | 0 | TIPS |
| HIIT Cardio | 1 | 3 | Cardio |
| Barbell Squat | 4 | 8 | Legs |
| END | 0 | 0 | TIPS |
| Barbell One Legged Squat Foot On Bench | 3 | 5 | Legs |
| Superset with | 0 | 0 | TIPS |
| Dumbbell Straight Legged Deadlift | 3 | 10 | Legs |
| HIIT Cardio | 1 | 2 | Cardio |
| Barbell Bench Press On Bench With Band | 3 | 8 | Chest |
| Superset with | 0 | 0 | TIPS |
| Barbell Bench Press On Bench | 3 | 5 | Chest |
| END | 0 | 0 | TIPS |
| Standing Mid Cable Flys Both Arms | 4 | 12 | Chest |
| Superset with | 0 | 0 | TIPS |
| Medicine Ball Push-Ups | 4 | 6 | Chest |
| HIIT Cardio | 1 | 3 | Cardio |
| Laying On Ball Abdominal Crunch With Cable | 3 | 40 | Abs |
| Bent Over Cable Crunch | 3 | 20 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Dumbbell Snatch | 3 | 10 | Olympic Lifts |
| HIIT Cardio | 1 | 2 | Cardio |
| Machine Military Press Both Arms With Band | 10 | 10 | Shoulders |
| REST | 1 | 40 | TIPS |
| Seated On Bench Dumbbell Side Raise Both Arms | 3 | 6 | Shoulders |
| Superset with | 0 | 0 | TIPS |
| Seated On Bench Dumbbell Front Raise Alternating Arms | 3 | 6 | Shoulders |
| HIIT Cardio | 1 | 2 | Cardio |
| Standing Barbell Shrugs | 3 | 15 | Shoulders |
| Superset with | 0 | 0 | TIPS |
| Standing Barbell Upright Row | 3 | 15 | Shoulders |
| END | 0 | 0 | TIPS |
| Seated On Bench Cable Lat Pulldowns One Arm | 3 | 10 | Back |
| Superset with | 0 | 0 | TIPS |
| Standing Cable Machine Close Grip High Rows One Arm | 3 | 12 | Shoulders |
| Standing Bicep Curl Barbell With Band Both Arms | 10 | 10 | Arms |
| REST | 1 | 30 | TIPS |
| Standing Kickbacks Both Arms With Band | 10 | 10 | Arms |
| REST | 1 | 30 | TIPS |
| END | 0 | 0 | TIPS |
| Laying On Ball Abdominal Crunch With Dumbbell | 4 | 20 | Abs |
| HIIT Cardio | 1 | 3 | Cardio |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Step Ups Alternating Legs | 1 | 20 | Legs |
| Superset with | 0 | 0 | TIPS |
| Abductor Side Steps | 1 | 30 | Legs |
| HIIT Cardio | 1 | 3 | Cardio |
| Dumbbell Hang Clean Push Press | 3 | 5 | Olympic Lifts |
| END | 0 | 0 | TIPS |
| Barbell Front Squat With Band | 3 | 6 | Legs |
| Hang Clean | 3 | 4 | Olympic Lifts |
| Barbell Straight Legged Deadlift | 3 | 10 | Legs |
| HIIT Cardio | 1 | 3 | Cardio |
| Barbell Incline Bench Press On Bench | 3 | 5 | Chest |
| Superset with | 0 | 0 | TIPS |
| Dumbbell Incline Bench Press On Bench Both Arms | 3 | 5 | Chest |
| Smith Machine Incline Bench Press | 5 | 5 | Chest |
| Superset with | 0 | 0 | TIPS |
| Standing Chest Fly With Band One Arm | 3 | 12 | Chest |
| HIIT Cardio | 1 | 3 | Cardio |
| Elevated Twisting Crunch With Band | 3 | 10 | Abs |
| Superset with | 0 | 0 | TIPS |
| Laying On Ball Abdominal Crunch With Dumbbell | 3 | 10 | Abs |
| HIIT Cardio | 1 | 3 | Cardio |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Jump Rope | 3 | 30 | Cardio |
| Barbell Push Press (with bands optional) | 3 | 10 | Olympic Lifts |
| HIIT Cardio | 1 | 2 | Cardio |
| Standing Dumbbell Shoulder Press Both Arms | 4 | 6 | Shoulders |
| Superset with | 0 | 0 | TIPS |
| Standing Barbell Military Press | 4 | 6 | Shoulders |
| Standing Full Range Lateral Raise With Band Both Arms | 3 | 8 | Shoulders |
| Superset with | 0 | 0 | TIPS |
| Standing Dumbbell Rear Delt Raise Both Arms | 3 | 10 | Shoulders |
| HIIT Cardio | 1 | 2 | Cardio |
| Laying on Ball Dumbbell Prone Cobras | 3 | 10 | Back |
| Superset with | 0 | 0 | TIPS |
| Seated Cable Row | 3 | 8 | Back |
| Standing Biceps Curl Dumbbell With Band Alternating Arms | 3 | 12 | Arms |
| Superset with | 0 | 0 | TIPS |
| Standing Both Legs Over Head Tricep Extension Both Arms | 3 | 15 | Arms |
| HIIT Cardio | 1 | 2 | Cardio |
| Dips | 4 | 20 | Chest |
| Superset with | 0 | 0 | TIPS |
| Standing Bicep Curl Barbell With Band Both Arms | 4 | 8 | Arms |
| Elevated Twisting Crunch With Band | 3 | 20 | Abs |
| Superset with | 0 | 0 | TIPS |
| Leg Lifts on Ball | 3 | 15 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Box Jumps | 3 | 8 | Plyometrics |
| Superset with | 0 | 0 | TIPS |
| Jump Rope | 3 | 15 | Cardio |
| Two Legged Broad Jump | 3 | 8 | Plyometrics |
| Superset with | 0 | 0 | TIPS |
| Jump Rope | 3 | 15 | Cardio |
| Barbell Overhead Squat | 3 | 6 | Legs |
| Reverse Hamstring Curl With Band | 3 | 5 | Legs |
| Barbell Close Grip Bench Press with bands | 3 | 5 | Chest |
| Superset with | 0 | 0 | TIPS |
| Dumbbell Bench Press On Bench Both Arms | 3 | 5 | Chest |
| Laying On Ball Abdominal Crunch With Cable | 4 | 25 | Abs |
Week 4
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 0 | 0 | Cardio |
| Box Jumps | 3 | 10 | Plyometrics |
| Power Clean | 3 | 10 | Olympic Lifts |
| HIIT Cardio | 1 | 2 | Cardio |
| Barbell Squat | 3 | 15 | Legs |
| Jump Rope | 1 | 60 | Cardio |
| Machine Leg Press Both Legs | 3 | 12 | Legs |
| Superset with | 0 | 0 | TIPS |
| Dumbbell Front Lunge | 3 | 5 | Legs |
| Prone Machine Leg Curl Both Legs | 3 | 8 | Legs |
| Superset with | 0 | 0 | TIPS |
| Abductor Side Steps | 3 | 20 | Legs |
| Seated Cable Row | 3 | 12 | Back |
| Superset with | 0 | 0 | TIPS |
| Standing Overhead Cable Pulldowns Both Arms | 3 | 12 | Back |
| Seated On Bench Bar Lat Pulldowns | 3 | 20 | Back |
| Superset with | 0 | 0 | TIPS |
| Barbell Bent Over Wide Grip Rows Both Arms | 3 | 6 | Back |
| Decline Crunch | 3 | 10 | Abs |
| Superset with | 0 | 0 | TIPS |
| Reverse Crunch/ Leg Lifts | 3 | 10 | Abs |
Day 2
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Box Jumps | 3 | 10 | Plyometrics |
| Hang Clean | 3 | 3 | Olympic Lifts |
| HIIT Cardio | 1 | 3 | Cardio |
| Barbell Front Squat | 3 | 6 | Legs |
| Superset with | 0 | 0 | TIPS |
| Step Ups Alternating Legs | 3 | 20 | Legs |
| Machine Leg Press Both Legs | 3 | 20 | Legs |
| Superset with | 0 | 0 | TIPS |
| Seated Calf Raise | 3 | 6 | Legs |
| Seated Machine Leg Extension Both Legs | 3 | 20 | Legs |
| Prone Machine Leg Curl Both Legs | 3 | 20 | Legs |
| HIIT Cardio | 1 | 3 | Cardio |
| Barbell Incline Bench Press On Bench With Band | 3 | 20 | Chest |
| Superset with | 0 | 0 | TIPS |
| Standing Chest Fly With Band One Arm | 3 | 6 | Chest |
| Dumbbell Incline Bench Press On Bench Both Arms | 3 | 6 | Chest |
| Superset with | 0 | 0 | TIPS |
| Laying On Incline Bench Dumbbell Flys Both Arms | 3 | 20 | Chest |
| Standing Mid Cable Flys Both Arms | 3 | 20 | Chest |
| Superset with | 0 | 0 | TIPS |
| Medicine Ball Push-Ups | 3 | 6 | Chest |
| Reverse Crunch/ Leg Lifts | 3 | 20 | Abs |
| Superset with | 0 | 0 | TIPS |
| Decline Crunch | 3 | 6 | Abs |
| HIIT Cardio | 1 | 3 | Cardio |
