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James Franco

The document outlines James Franco's workout routine, which involves 3-5 days per week split between bodyweight exercises like burpees, pull-ups, dips, sit ups, push ups, and air squats/lunges. It also incorporates boxing or cardio work like heavy bag, speed bag, or HIIT training on a treadmill or bike.

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Clarence Wong
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161 views5 pages

James Franco

The document outlines James Franco's workout routine, which involves 3-5 days per week split between bodyweight exercises like burpees, pull-ups, dips, sit ups, push ups, and air squats/lunges. It also incorporates boxing or cardio work like heavy bag, speed bag, or HIIT training on a treadmill or bike.

Uploaded by

Clarence Wong
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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James Franco

workout Routine

Bonus PDF File


By: Mike Romaine
Copyright Notice

No part of this report may be reproduced or transmitted in any form


whatsoever, electronic, or mechanical, including photocopying,
recording, or by any informational storage or retrieval system without
expressed written, dated and signed permission from the author. All
copyrights are reserved.

Disclaimer and/or Legal Notices

The information provided in this book is for educational purposes only.


I am not a doctor and this is not meant to be taken as medical advice.

The information provided in this book is based upon my experiences


as well as my interpretations of the current research available.

The advice and tips given in this course are meant for healthy adults
only. You should consult your physician to insure the tips given in this
course are appropriate for your individual circumstances.

If you have any health issues or pre-existing conditions, please


consult with your physician before implementing any of the information
provided in this course.

This product is for informational purposes only and the author does
not accept any responsibilities for any liabilities or damages, real or
perceived, resulting from the use of this information.
James Franco
Workout Routine
Training Volume:
3-5 Days

Monday: Bodyweight Movements


3×5 Burpees

3×10 Pull-Ups or Chin-Ups (Switch Each Bodyweight Day)

3×15 Dips

3×20 Sit Ups

3×25 Push Ups

3×30 Air Squats or Lunges (Switch Each Bodyweight Day)

10 Minutes of Boxing or Cardio

Heavy/Speed Bag OR 10 Minutes of HIIT Training on Treadmill orBike

1 Minute On: Run 6.5-9mph for Treadmill, Keep RPM’s above 100 on Level 7-10 on Bike

1 Minute Off: Walk 3-3.3mph on Treadmill, Keep steady RPM’s (50-80) on Level 3 on Bike

Tuesday: Boxing or Cardio


1 Hour of Boxing with Heavy Bag and Speed Bag

OR

30-60 Minutes of Steady Cardio on Treadmill/Elliptical/Bike


Wednesday: Bodyweight Movements
3×5 Burpees

3×10 Pull-Ups or Chin-Ups (Switch Each Bodyweight Day)

3×15 Dips

3×20 Sit Ups

3×25 Push Ups

3×30 Air Squats or Lunges (Switch Each Bodyweight Day)

10 Minutes of Boxing or Cardio

Heavy/Speed Bag OR 10 Minutes of HIIT Training on Treadmill orBike

1 Minute On: Run 6.5-9mph for Treadmill, Keep RPM’s above 100 on Level 7-10 on Bike

1 Minute Off: Walk 3-3.3mph on Treadmill, Keep steady RPM’s (50-80) on Level 3 on Bike

Thursday: Boxing or Cardio


1 Hour of Boxing with Heavy Bag and Speed Bag

OR

30-60 Minutes of Steady Cardio on Treadmill/Elliptical/Bike

Friday: Bodyweight Movements


3×5 Burpees

3×10 Pull-Ups or Chin-Ups (Switch Each Bodyweight Day)

3×15 Dips

3×20 Sit Ups

3×25 Push Ups

3×30 Air Squats or Lunges (Switch Each Bodyweight Day)

10 Minutes of Boxing or Cardio

Heavy/Speed Bag OR 10 Minutes of HIIT Training on Treadmill orBike


1 Minute On: Run 6.5-9mph for Treadmill, Keep RPM’s above 100 on Level 7-10 on Bike

1 Minute Off: Walk 3-3.3mph on Treadmill, Keep steady RPM’s (50-80) on Level 3 on Bike

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