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week one – advanced

In the Advanced workout program, you will complete the same exercises for 4 weeks with cardio portion increasing in intensity each week.

This workout program was designed so you can master the form and technique of each exercise. It takes about 4-5 weeks for your body to acclimate to a workout routine. At week 5, we will introduce new exercises that you will complete for the remaining 4 weeks of the program.

Every week, there are a total of 3 workout days and 2-3 cardio days. You can complete them on whichever days fit your schedule best or complete both the workout and cardio in the same day.

DAY 1

WARM-UP

A1

hip stretch_
Hip Stretch
2 sets, 30 sec, 60 sec rest

A2

60 Day RB Suppinated Pull Apart
Resistance Band Supinated Pull Apart
2 sets, 10 reps, 60 sec rest

A3

Foam Roll Lat
Foam Roll Lats
2 sets, 60 sec, 60 sec rest

WORKOUT

B

backsquat_barbell squat_596x324 1
Barbell Back Squat
3 sets, 10 reps, 45 sec rest

C1

Super Set
3 supersets, 45 seconds of rest in between
Dumbbell Bench Press 1
Dumbbell Bench Press
10 reps

C2

Super Set
3 supersets, 45 seconds of rest in between
60 Day DB Stationary Lunge
Dumbbell Step Up
8 reps (each side)

D1

Super Set
3 supersets, 45 seconds of rest in between
Incline Press
Dumbbell Incline Press
10 reps

D2

Super Set
3 supersets, 45 seconds of rest in between
60 Day DB Walking Lunge
Dumbbell Walking Lunge
10 reps (each side)

E

plank
Plank
2 stes, ALAP (As Long As Possible), 30 sec rest

F

Cardio Interval
Treadmill Intervals
5 circuits

DAY 2

WARM-UP

A1

60 Day RB Pronated Pull Apart
Resistance Band Pronated Pull Apart
2 sets, 10 reps, 60 sec rest

A2

Glut Bridge
Bodyweight Bridge
2 sets, 10 reps, 60 sec rest

WORKOUT

B

Dumbbell Bench Press 2
Dumbbell Bench Press
3 sets, 10 reps, 30 sec rest

C

Dumbbell Bench Row
Dumbbell Row
3 sets, 10 reps, 30 sec rest

D

Front Dumbbell Raise 2
Dumbbell Front Raise
3 sets, 10 reps, 30 sec rest

E

Lateral Raise
Dumbbell Lateral Raise
3 sets, 10 reps, 30 sec rest

F

60 Day RB Row
Resistance Band Row
3 sets, 10 reps, 30 sec rest

G1

Super Set
3 supersets, 45 seconds of rest in between
EZ Bar Bicep Curl
EZ Bar Biceps Curl
12 reps

G2

Super Set
3 supersets, 45 seconds of rest in between
Skull Crusher
EZ Bar Skullcrusher
12 reps

DAY 3

WARM-UP

A1

60 Day RB Pronated Pull Apart
Resistance Band Pronated Pull Apart
2 sets, 10 reps, 60 sec rest

A2

Foam Roller Upper Back
Foam Roll Back
2 sets, 60 sec, 60 sec rest

A3

hip stretch_
Hip Stretch
2 sets, 5 reps (each side), 60 sec rest

WORKOUT

B

Straight leg Deadlift
Barbell Deadlift
3 sets, 8 reps, 45 sec rest

C1

Super Set
3 supersets, 45 seconds of rest in between
Dumbbell Single Leg Deadlift
Dumbbell Single Leg Deadlift
8 reps

C2

Super Set
3 supersets, 45 seconds of rest in between
Dumbbell Bench Row
Dumbbell Bench Row
8 reps (each side)

D1

Super Set
3 supersets, 45 seconds of rest in between
60 Day BW 1 Leg Bridge
Single Leg Bridge
8 reps (each side)

D2

Super Set
3 supersets, 45 seconds of rest in between
60 Day KB Single Arm Row
Kettlebell One Arm Row
8 reps (each side)

E

side plank
Side Plank
2 sets, ALAP (As Long As Possible), 30 sec rest

F

Cardio Interval
Treadmill Intervals
5 circuits

check in along the way

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