Ultimate EDGE Workout Plan (Weekly)

Ultimate EDGE Workout Plan (Weekly)

January 24, 2018

If you're searching for a great base workout that's going to make you sweat, challenge you and help you reach your fitness goals (whether your goal is to lose weight or gain weight), you've come to the right place. Below, I've outlined a weekly workout plan based on a 4 Day Split -- as always, adjust this as necessary based on any limitations and add/subtract days as needed. If you need any help doing this, shoot me an email at Jacob@edgepreworkout.com.

In order for this or any workout to work, you must be pushing yourself to near failure on your big lifts. Challenge yourself! I have also included cardio days which I recommend if you are aiming for re-composition or cutting weight. You can still do cardio if you're aiming to build muscle/gain weight, you will just have to compensate for the extra calories burned by eating more (woot!). A great alternative to cardio is yoga.

Read First: Proper nutrition is an absolute must if you want to see results. I am a huge proponent of flexible dieting (i.e. eat whatever foods you want as long as they fit your macronutrients). I would HIGHLY suggest that you visit this website https://www.iifym.com/iifym-calculator/ in order to figure out how many calories you need in order to fit your goals. This was and still is a MAJOR KEY to my success in fitness. As noted on the above website, I would also highly recommend download the MyfitnessPal app on your phone to track your food. Yes, it may seem like a hassle but I am assuming, since you are reading this, you are taking your fitness seriously enough to do this.

Workout Plan

Monday: Chest/Back/Arms

Barbell Bench Press: (10, 5 - Warmup), 6, 6, 5, 5, 4,4

Barbell Rows: 8, 8, 6, 6

Incline DB Bench: 4 x 8

Lat Pulldowns: 4 x 8

DB Flies: 3 x 12

Reverse Flies: 3 x 12

Pushups: Til Failure

Pullups: Til Failure

Barbell Curls: 4 x 10

Tricep Pulldowns: 4 x 10

DB Curls: 4 x 10

Dips: 4 x 10

Tuesday: Legs/Abs

Back Squat: (10, 5) 8, 8, 6, 6, 4, 4

Barbell Lunges: 8, 8, 6, 6

DB Step-Ups: 4 x 6

Calf Raises: 4 x 12

Windshield Wipers: 4 x 10 (See here: https://www.youtube.com/watch?v=arDUVmCzyhc for reference)

Russian Twists (Weighted): 4 x 25

Bicycles: 4 x 25

Plank: 2 x 1:00

Wednesday: Off/Cardio/Yoga

15 Minutes Run/Bike/Stairmaster

Thursday: Chest/Shoulders/Tris

DB Bench Press: 10, 8, 8, 6, 6

Seated DB Shoulder Press: 8, 8, 6, 6

Incline DB Flies: 4 x 10

DB Shrugs: 4 x 8

Pushups: 4 x 15

Front/Side Lat Raise: 4 x 10

1 Arm Tricep Pulldowns: 4 x 8

Skull-crushers: 4 x 12

Diamond Pushups: Til Failure

Friday: Legs/Back/Bis

Front Squat: 10, 8, 6, 4, 2

Hang Clean: 8, 8, 6, 6

RDL (Romanian Deadlift): 4 x 8 (Form here: https://www.youtube.com/watch?v=2SHsk9AzdjA)

DB Rows: 4 x 8

Reverse Lunges: 3 x 12

Seated Rows: 3 x 12

Hammer Curls: 4 x 8

Reverse Grip Curls: 4 x 8

Abs of Choice

Saturday: Off/Cardio/Yoga

Sunday: Off/Cardio/Yoga/Abs

 

 

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