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Workout Details

Duration: 8 weeks
Work per week: 5
Fitness level: Beginner
Equipment needed: Minimal Equipment

Plan Details

Category: Get fit
Videos: 6
Nutrition plan: Yes
Supplement plan: No
Mobile app: Yes
Become a Total Athlete Become a Total Athlete icon

Become a Total Athlete

3-5 WORKOUTS PER WEEK / 30-45 MIN. PER WORKOUT

Strength. Size. Athleticism. Mobility. Earn it all and keep it, with this innovative fitness plan from world-class coach Andy Speer. You'll push heavy iron, get serious pumps, and move like an athlete every day. It's perfect for beginners, but also experienced lifters and athletes.

Full-Body Bodyweight Strength

Warm-up
1 set, 10 reps
1 set, 10 reps
1 set, 5 reps
1 set, 5 reps
1 set, 30 sec
Circuit
3 rounds, rest as little as possible
3 sets, 50 ft
3 sets, 50 ft
3 sets, 50 ft
3 sets, 50 ft
3 sets, 5 reps
Superset
4 sets
4 sets, 8 reps (2 sec. hold at top, 2 sec. hold halfway down, 2 sec. hold at bottom)
4 sets, 10 reps (45 sec. rest interval)
Superset
4 sets
4 sets, 8 reps (2 sec. hold at top, 2 sec. hold at bottom)
4 sets, 30 sec
Superset
4 sets
4 sets, 6 reps (Perform with a 3/1/1 tempo: 3 sec. eccentric or lowering, a 1-sec. pause at the bottom, and a 1-sec. concentric or lift.)
4 sets, 20 sec
Superset
4 sets
4 sets, 20 sec
4 sets, 10 sec

Expert Instruction Expert Instruction icon

Expert Instruction

FEEL AS GOOD AS YOU LOOK, PERFORM EVEN BETTER

Andy Speer trains top athletes and demanding clients in New York City, and now his expertise is available for you. You'll begin each day with game-changing mobility work. Some days you'll do full-body training, others upper or lower body, but every day you'll walk out of the gym feeling like you could walk through walls.

Nutrition and Supplement Plan Nutrition and Supplement Plan icon

Nutrition and Supplement Plan

FOOD LIST / RECOMMENDED SUPPS

You're going to be working seriously hard during Total Fitness. Eating right and fueling your training appropriately will be a must! With your program, you'll get an easy-to-follow nutrition guide with macronutrient and supplement recommendations.

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