CREIG BRACAMONTES

QUARANTINED
WORK OUT PLAN
 MONDAY
UPPER BODY

WARM UP + STRETCH

EXERCISE SETS X REPS

Push-ups 4 X 20-25

Elevated Push-Ups 4 x 20-25

Bench Dips 4 x 15-20

Inclined Diamond Push-Ups 4 x 20-25

Pike Push-Ups 3 x 15-20

Rest 1-2 minutes between each set in order to maintain high intensity

2
 TUESDAY
LOWER BODY

WARM UP + STRETCH

EXERCISE SETS X REPS

Squats 5 x 20

Back & Forth Lunges 4 x 15 (each leg)

Bulgarian Split Squats 4 x 15 (each leg)

Wide Stance Goblet Squats 4 x 15

+
Squat Jump to Failure on Final Set 1 x failure

Calf Raises 4 x 20

Rest 1-2 minutes between each set in order to maintain high intensity

3
WEDNESDAY
HIIT CARDIO & ABS

WARM UP + STRETCH

EXERCISE SETS X REPS

Mountain Climbers 30 seconds

Bicycle Crunches 30 seconds

High Knees 1 minute

Burpees 30 seconds

Plank 1 minute

Perform each workout consecutively (non-stop)

Complete 4-5 sets with 3-5 minutes rest between each set

4
 THURSDAY
UPPER BODY

WARM UP + STRETCH

EXERCISE SETS X REPS

Elevated Push-Ups 4 x 20-25

Wide Push-Ups 4 x 15-20

Bodyweight Skull Crushers 4 x 15-20

Inclined Push-Ups 4 x 15-20

Diamond Push-Ups 3 x 15-20

Rest 1-2 minutes between each set in order to maintain high intensity

5
 FRIDAY
LOWER BODY

WARM UP + STRETCH

EXERCISE SETS X REPS

Sumo Squats 5 x 20-25

Single Leg Glute Bridge 4 x 15-20 (each leg)

Switch Lunges 4 x 20

Assisted Pistol Squat 4 x 10-15

+
Wall Sit on Final Set 1 x 45-60 seconds

Calf Raises 4 x 20

Rest 1-2 minutes between each set in order to maintain high intensity

6
 SATURDAY
HIIT CARDIO & ABS

WARM UP + STRETCH

EXERCISE SETS X REPS

Mountain Climbers 30 seconds

Bicycle Crunches 30 seconds

High Knees 1 minute

Burpees 30 seconds

Plank 1 minute

Perform each workout consecutively (non-stop)

Complete 4-5 sets with 3-5 minutes rest between each set

7
 SUNDAY

REST DAY

8
 FAQ
Can I incorporate weights to my
routine?
Absolutely! This program is designed but
not limited to individuals with no
equipment. Feel free to utilize resistance
bands, dumbbells & other workout
equipment to increase the level of
difficulty to your workouts.
I feel like I can handle more
volume, can I add extra sets?
You can definitely add more sets as long as
it does not delay your ability to recover and
you are still able to maintain proper form
throughout the movements. Before
adding more sets, I would encourage you
to ensure that you’re performing each set/
rep slow and controlled, while taking the
least amount of rest as possible. This will
make each workout much more difficult.
What if I miss a day? Can I
reorganize my training days?
No Problem! It is important to listen to
your body. Rest is an essential part of the
muscle building process, so don’t hesitate
on taking an extra day if necessary. You
can rearrange the training days to your
preference.
How long should I follow this
program?
This program does not have a limit. You
can follow this program for as long as you
desire. This program will help you build
muscle and burn calories but the biggest
contributor to your body transformation
will be your diet.
9
 Connect with Me

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Want More?
The best investment you can make is in yourself.
My 8 week personalized meal & exercise plan will provide you with
the necessary steps you need in order to reach your true potential &
transform your body.

DM or Email me for Macro Coaching Information

Creigfitness@gmail.com