Oct '25 • General discussion
Week of 10/13 training
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
- 5 min Row
- 5 min SkiErg
- 5 min Echo Bike
- 5 min Jog
- 5 min Rower (hard effort)
- 5 min cool down walk(Alternate easy/moderate pace every 2 min)
SATURDAY – HIIT (Full Body)
HIIT Circuit – 30 Min AMRAP
- 10 DB Deadlifts
- 8 DB Push Press
- 10 Box Jump Overs
- 12 KB Goblet Squats
- 200m RowAs many rounds as possible in 30 minutes
SUNDAY – Rest
Active recovery only:
- Walk, stretch, foam roll, or yoga flow (20–30 min)
9
3 comments
Week of 10/13 training
Suggested communities
Powered by