FITT Workout Plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Lift Conditioning Lift Conditioning Lift Conditioning Rest

- Warm up - Warm Up - Warm up - Warm Up - Warm up - Warm Up - 8-9 hours

- Box Jumps 5 x 5 - 5 100 yard - Seated - Agility - One Legged Box - 3 Mile Jog of sleep
- Bench Press 4 Sprints Box Jumps Ladder 15 Jumps 5 x 5 - Stretch
sets x 12 reps - 4 50 yard 5x5 min - Bench Press 4 sets - 30 min
(60% max) Sprints - Bench - Lateral x 12 reps (60% max) nap
- Barbell Squats 4 - 3 25 yard Press 4 slides 3 x 45 - Barbell Squats 4 x
x 15 (60% max) Sprints sets x 12 secs 15 (60% max) - Drink lots
- Step Ups 3 x 12 - Stretch reps (60% - Burpees 3 - Chest Flys 3 x 10 of water
each leg max) x 25 (60% max)
- Chest Flys 3 x 10 - One Arm - Wall Sits 3 - Back Flys 3 x 10 - Stretch
(60% max) DB Rows 3 x 2 min (60% max)
- Walking Lunges x 15 (60% - Mountain - Goblet Squats 3 x
3 x 20 (Body max weight) Climbers 3 x 15 (Body Weight)
Weight) - Barbell 45 secs - Walking Lunges 3 x
- Barbell Curls Squats 4 x - Stretch 20 (Body Weight)
21s (7 reps at 3 15 (60% - Push Ups 3 x 20
different angles) max) - Pull Ups 3 x 20
Max Weight - Military - AB Circuit
- Push Ups 3 x 20 Press 3 x - Stretch
- AB Circuit 10 (60% of
- Stretch max
- Back Flys
3 x 10 (60%
max)
- Goblet
Squats 3 x
20 (Body
Weight)
- Pull Ups 3
x 20
- AB Circuit
- Stretch