Purchase Plan

Total cost: $29.99

$1/ Day FENIX Programming

3 Strength Training Workouts + 1 Conditioning Workout Per Week

Purchase Plan

Total cost: $29.99

$1/ Day FENIX Programming

3 Strength Training Workouts + 1 Conditioning Workout Per Week

$1/ Day FENIX Programming

3 Strength Training Workouts + 1 Conditioning Workout Per Week

Sunday
Tuesday
Thursday
Saturday

$1/ Day Programming

GO BEYOND CHANGE

	Exercise	Sets	Distance	Reps	Weight	Rest
Notes for Block Week 1 : Day 1 Let's be sure to get things off right. With this upper body block we want to be sure to track our weights used for our exercises so we can build off of them in the weeks to come. When deciding weights for working sets we want to operate in an RPE* range of 6-9 and a RIR* of no more than 4-8. RPE = Rate of Perceived Exertion: meaning how hard do you perceive the working set to be on a scale from 1-10, 10 being the hardest set you've ever done. Note this will evolve over time as you get more fit, and stronger and your ability to assess difficulty will also get better. Be mindful of this as you progress to help you gauge your weight increases. RIR = Reps In Reserve: meaning how many reps do you think you have in the tank/you could've done extra during your working sets. So if you just finished a set of 12 reps, ask yourself on how many more you think you could've done if you had to do more -- the closer you are to 0 means its nearing failure. We want to keep the target of our rep range with a RIR of 4-8 reps so this way we can ensure we're doing challenging yet, efficient sets.
	Dumbbell Incline Press Chest / Intermediate	Dumbbell Incline Press 4 sets, 15,15,15,12 reps	4		15,15,15,12	--	--:--
	Seated Straight Bar Cable Curl Biceps / Intermediate	Seated Straight Bar Cable Curl 4 sets, 15 reps	4		15	--	--:--
	Standing Straight Bar Bicep Curl Biceps / Beginner	Standing Straight Bar Bicep Curl 4 sets, 15 reps	4		15	--	--:--	alternate
	Ab Roller Abs / Expert	Ab Roller 4 sets, 15 reps	4		15		--:--
	Plank Core / Beginner	Plank 4 sets, 15 reps	4	00:30:00			--:--	alternate
	-- --	Seated Cable Flys 4 sets, 15 reps	4		15	--	--:--
	Flat Dumbbell Flys Chest / Beginner	Flat Dumbbell Flys 4 sets, 15 reps	4		15	--	--:--	alternate
	-- --	Dumbbell Bicep Curl 4 sets, 12 reps	4		12	--	--:--
Seated
	-- --	Reverse Crunch 4 sets, 25 reps	4		25		--:--
	-- --	Deficit Push-Ups 3 sets, 6 reps	3		6		--:--
	Push Up Chest / Beginner	Push Up 3 sets, 6 reps	3	--:--:--	6		--:--	alternate
	-- --	Incline Push Up 3 sets, 12 reps	3		12		--:--
	Kneeling Push Up Chest / Beginner	Kneeling Push Up 3 sets, 12 reps	3	--:--:--	12		--:--	alternate
	-- --	Neutral Grip Pull up 3 sets,	3		--		--:--
	Seated Pull Down(Lat Focus)	Seated Pull Down(Lat Focus) 3 sets,	3	--:--:--	MAX	--	--:--	alternate
Reps until failure

normal
superset
alternate
circuit

Scoring: Load

Workout Plan Summary

This plan includes 4 workouts per week to take your training to the next level!

3 Strength Training Workouts
1 Threshold Conditioning Workout

Available to FENIX Clients and the public via The Join FENIX App.

Legs & Shoulders

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$1/ Day Programming

GO BEYOND CHANGE

	Exercise	Sets	Distance	Reps	Weight	Rest
Notes for Block Week 1 : Day 2 Keeping things moving with this legs & shoulders block we want to be sure to track our weights used for our exercises so we can build off of them in the weeks to come. When deciding weights for working sets we want to operate in an RPE* range of 6-9 and a RIR* of no more than 4-8. RPE = Rate of Perceived Exertion: meaning how hard do you perceive the working set to be on a scale from 1-10, 10 being the hardest set you've ever done. Note this will evolve over time as you get more fit, and stronger and your ability to assess difficulty will also get better. Be mindful of this as you progress to help you gauge your weight increases. RIR = Reps In Reserve: meaning how many reps do you think you have in the tank/you could've done extra during your working sets. So if you just finished a set of 12 reps, ask yourself on how many more you think you could've done if you had to do more -- the closer you are to 0 means its nearing failure. We want to keep the target of our rep range with a RIR of 4-8 reps so this way we can ensure we're doing challenging yet, efficient sets. NOTE: When doing muscle groups such as legs you may experience increased levels of fatigue and higher heart rates due to the physical demands of training big muscle groups -- that is completely normal, be sure to use your rest times as you see fit. To keep the efficiency of the workout consistent in the weeks to come be sure to track/log your rest times.
	Step Back Lunge Glutes / Beginner	Step Back Lunge 4 sets, 12 reps	4		12		--:--
	Kettlebell Upright Row Shoulders / Beginner	Kettlebell Upright Row 3 sets, 12-15 reps	3		12-15	--	--:--
	Hollow Body Abs / Intermediate	Hollow Body 3 sets, 00:00:30	3	00:00:30			--:--
Be sure to press your ribcage down into the floor or table by lifting your upper body first then your lower body. TRY and focus on nasal breathing.
	-- --	Dumbbell Goblet Squat 4 sets, 15,12,12,12 reps, 01:30 rest	4		15,12,12,12		01:30	3 rds
Tempo: 3-0-1-0
	-- --	Seated Dumbbell Military Press 4 sets, 10 reps	4		10		--:--	3 rds
Tempo: 2-0-2-0
	-- --	Calf Press (Leg Press) 4 sets, 20 reps, 01:00 rest	4		20		01:00	3 rds
	Standing Dumbbell Calf Raise Calves / Beginner	Standing Dumbbell Calf Raise 4 sets, 20 reps, --:-- rest	4	--:--:--	20	--	--:--	alternate
	-- --	Barbell Romanian Deadlift 4 sets, 12 reps	4		12		--:--
	Dumbbell Romanian Deadlifts Hamstrings / Intermediate	Dumbbell Romanian Deadlifts 4 sets, 12 reps	4		12	--	--:--	alternate
Tempo: 2-0-1-0
	-- --	Dumbbell Side Lateral Raise 4 sets, 15 reps	4		15		--:--
	Banded Y's Shoulders / Very Easy	Banded Y's 4 sets, 20 reps	4	--:--:--	20		--:--	alternate
	-- --	Side Plank 3 sets, 00:00:45	3	00:00:45			--:--

normal
superset
alternate
circuit

Workout Plan Summary

This plan includes 4 workouts per week to take your training to the next level!

3 Strength Training Workouts
1 Threshold Conditioning Workout

Available to FENIX Clients and the public via The Join FENIX App.

Upper Body 3x3

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$1/ Day Programming

GO BEYOND CHANGE

	Exercise	Sets	Distance	Reps	Weight	Rest
Notes for Block Week 1 : Day 3 Let's finish off the week strong. When deciding weights for working sets we want to operate in an RPE* range of 6-9 and a RIR* of no more than 4-8. RPE = Rate of Perceived Exertion: meaning how hard do you perceive the working set to be on a scale from 1-10, 10 being the hardest set you've ever done. Note this will evolve over time as you get more fit, and stronger and your ability to assess difficulty will also get better. Be mindful of this as you progress to help you gauge your weight increases. RIR = Reps In Reserve: meaning how many reps do you think you have in the tank/you could've done extra during your working sets. So if you just finished a set of 12 reps, ask yourself on how many more you think you could've done if you had to do more -- the closer you are to 0 means its nearing failure. We want to keep the target of our rep range with a RIR of 4-8 reps so this way we can ensure we're doing challenging yet, efficient sets.
	One Arm Dumbbell Row Lats / Beginner	One Arm Dumbbell Row 4 sets, 15,12,12,10 reps	4		15,12,12,10	--	--:--
	Tricep Rope Extensions Triceps / Beginner	Tricep Rope Extensions 4 sets, 20 reps	4		20	--	--:--
	Hanging Leg Raise Abs / Expert	Hanging Leg Raise 4 sets, 15 reps	4		15		--:--
	Lying Leg Raises Abs / Intermediate	Lying Leg Raises 4 sets, 15 reps	4	--:--:--	15		--:--	alternate
	-- --	Barbell Upright Row 3 sets, 15 reps	3		15	--	--:--
	Dumbbell Upright Row Shoulders / Beginner	Dumbbell Upright Row 3 sets, 15 reps	3		15	--	--:--	alternate
	-- --	Overhead Dumbbell Tricep Extension 3 sets, 15 reps	3		15	--	--:--
	Incline Dumbbell Skullcrusher Triceps / Beginner	Incline Dumbbell Skullcrusher 3 sets, 15 reps	3		15	--	--:--	alternate
	-- --	Reverse Crunch 3 sets, 20 reps	3		20		--:--
	-- --	Assisted Pullup 4 sets, 12 reps	4		12	--	--:--
	Seated Pull Down(Lat Focus)	Seated Pull Down(Lat Focus) 4 sets, 12 reps	4	--:--:--	12	--	--:--	alternate
	-- --	Tricep Pushdown 4 sets, 15 reps	4		15	--	--:--

normal
superset
alternate
circuit

Workout Plan Summary

This plan includes 4 workouts per week to take your training to the next level!

3 Strength Training Workouts
1 Threshold Conditioning Workout

Available to FENIX Clients and the public via The Join FENIX App.

Threshold Training Session

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$1/ Day Programming

GO BEYOND CHANGE

	Exercise	Sets	Distance	Reps	Weight	Rest
Notes for Block This will be threshold training to help you gauge your conditioning level and see how it can improve with consistency. Do not run your head through a wall if you are unsure of your aerobic capacity -- let this week be your litmus test to help make any changes or intensity increases in the weeks to come. We're not here to break world records, just get 1% better everyday. The first stage is 2 Rounds of focused cardio. -- 2 Minute Break -- The second stage is 9 Minute AMRAP of bodyweight sustainability. Be sure to read through the workout notes in each block, this workout end to end is 35 minutes.
	Running	--
	Bike	Bike 12 sets, 00:03:00,00:03:00,00:02:00,00:02:00,00:01:00,00:01:00,00:03:00,00:03:00,00:02:00,00:02:00,00:01:00,00:01:00, 02:00 rest	12	00:03:00,00:03:00,00:02:00,00:02:00,00:01:00,00:01:00,00:03:00,00:03:00,00:02:00,00:02:00,00:01:00,00:01:00	--	--	02:00	alternate
3 Minutes Off (walk) 3 Minutes On (run) 2 Minutes Off (walk) 2 Minutes On (run) 1 Minute Off (walk) 1 Minute On (run) REPEAT x 2 = 24 Total Minutes 2 Minute Rest Before Next Block As you walk you use that to get your heart rate down and reestablish your breathing. When you're running you're using that focused time to push the pace during that 'on' period -- so as the time decreases, intensity/speed should increase. These speeds are your choosing but they shouldn't be the same each time. EXAMPLE: 1 Minute Pace will be > 2 Minute Pace will be > 3 Minute Pace. Your rest/walk time is whatever works best for you to help bring your heart rate and breathing down. NOTE: total distance at the end of the 24th Minute/Last sprint. This is your score knowing what to try to beat going into next week. Upon finishing 2 Minutes rest.
Notes for Block A Bodyweight Sustainability - this is a chance to develop your bodyweight strength and quality of movements. Set a 9 minute timer to get as many reps/rounds as possible: 2.2.2. 4.4.4. 6.6.6. 8.8.8...etc Pushups 2, 4, 6, 8... Squats 2, 4, 6, 8... Situps 2, 4, 6, 8... At 3.2.1. Go! You will complete each 2 reps of each movement, then 4, then 6 etc. and will keep adding 2 reps every time you get back to each prescribed exercise until time expires: score is the reps you get to. NOTE: Intensity is not permission to compromise form, technique, or range of motion for the sake of-- meaning keep your standards high and consistent as you get deeper into this workout. If you're doing anything scaled ie. knee pushups, crunches, or elevated pushups -- keep your modification consistent during your workout and throughout the next weeks to see your progress. Don't start with full pushups if you already have a tough time doing them (rule of thumb is if you CAN'T do 12 unbroken reps, consider scaling down). Lastly, don't revert to a scaled down version or modification just to get deeper in the workout, meaning if you start with full sit-ups but because now you're fatigued don't just start doing crunches instead. Failing to keep the standards high and consistent will result in inaccurate progress in the weeks to come.							1 rds
	Push Up Chest / Beginner	--
	Bodyweight Squat Glutes /	--
	-- --	--

normal
superset
alternate
circuit

Scoring: Rounds / Reps

Workout Plan Summary

This plan includes 4 workouts per week to take your training to the next level!

3 Strength Training Workouts
1 Threshold Conditioning Workout

Available to FENIX Clients and the public via The Join FENIX App.

Resources

Purchase Plan

Total cost: $29.99

$1/ Day FENIX Programming

3 Strength Training Workouts + 1 Conditioning Workout Per Week

$1/ Day FENIX Programming

3 Strength Training Workouts + 1 Conditioning Workout Per Week

$1/ Day FENIX Programming

3 Strength Training Workouts + 1 Conditioning Workout Per Week

Workout Plan Navigation

Chest & Biceps

$1/ Day Programming

Workout Plan Summary

Legs & Shoulders

$1/ Day Programming

Workout Plan Summary

Upper Body 3x3

$1/ Day Programming

Workout Plan Summary

Threshold Training Session

$1/ Day Programming

Workout Plan Summary

Resources

Resources