FitCulture Block Training – Week 2 (10/5 - 10/11) MONDAY – Legs + HIIT Leg Day (Supersets: Squat + Hinge) A1. Front Squat (Barbell or Dumbbell) – 4x8 A2. Romanian Deadlift (Barbell) – 4x10 B1. Hack Squat Machine or Goblet Squat – 3x12 B2. Reverse Lunges (DB or KB) – 3x10/leg C1. Seated Leg Curl Machine – 3x12 C2. Glute Bridge on Bench (Barbell optional) – 3x15 Burnout: 20 walking lunges + 20 jump squats (bodyweight) HIIT (Full Body) – 20 Min EMOM 5 Rounds - Min 1: 10/8 Cal SkiErg - Min 2: 10 DB Clean & Press - Min 3: Max MB Russian Twists - Min 4: Rest TUESDAY – Chest + Back + Cardio Chest + Back (Push + Pull Supersets) A1. Flat Dumbbell Bench Press – 4x8 A2. Barbell Bent-Over Row – 4x10 B1. Incline Machine Chest Press – 3x12 B2. Wide-Grip Seated Row – 3x12 C1. Cable Crossover – 3x15 C2. Straight Arm Pulldown – 3x15 Burnout: 1-Min AMRAP Pushups + 1-Min AMRAP Inverted Rows Cardio – 25 Min Steady State - Mix Bike + Treadmill - Zone 2 conversational pace - Optional: 5-min incline walk finisher WEDNESDAY – Shoulders Shoulder Day (Push + Pull Supersets) A1. Seated DB Shoulder Press – 4x8 A2. Cable Face Pulls – 4x12 B1. Landmine Press (single arm) – 3x10/side B2. DB Lateral Raise w/ 2-sec pause – 3x12 C1. Rear Delt Fly (Incline Bench) – 3x15 C2. Plate Front Raises – 3x12 Burnout: 1-Min Max DB Push Press + 1-Min Max Lateral Raises THURSDAY – Arms + Abs + HIIT Arms + Abs (Bi’s + Tri’s Supersets) A1. Standing Barbell Curl – 4x10 A2. Overhead Triceps Extension (Cable or DB) – 4x10 B1. Close-Grip Bench Press – 3x8 B2. DB Concentration Curl – 3x10/side C1. Cable Kickbacks – 3x12 C2. EZ Bar Reverse Curl – 3x12 Burnout: Alternating DB curls to failure + 1 max set dips Abs Finisher: - Decline Sit-Ups w/ Twist – 3x15 - Ab Wheel Rollouts – 3x10 HIIT (Full Body) – 4 Rounds - 10 Burpee Box Jump Overs - 12 KB Swings - 12 DB Snatches (6/arm) - 300m RunRest 2 min between rounds FRIDAY – Cardio 30 Min Mixed Cardio Intervals