Scribd
Upload
17 views6 pages

Get Ready To Stay Fucking Hard

The document outlines a comprehensive weekly workout split that includes upper and lower body strength training, cardio sessions, and mobility work. Each day features specific exercises targeting different muscle groups, with a focus on achieving near failure in strength workouts and incorporating various forms of cardio. Additionally, it includes detailed warm-up and cooldown protocols to enhance performance and recovery.

Uploaded by

suryasashankkanneganti
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
17 views6 pages

Get Ready To Stay Fucking Hard

The document outlines a comprehensive weekly workout split that includes upper and lower body strength training, cardio sessions, and mobility work. Each day features specific exercises targeting different muscle groups, with a focus on achieving near failure in strength workouts and incorporating various forms of cardio. Additionally, it includes detailed warm-up and cooldown protocols to enhance performance and recovery.

Uploaded by

suryasashankkanneganti
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
You are on page 1/ 6

Workout Split

Monday
Morning: Upper Body Strength (Push/Pull – to near failure)
Evening: Sprints (8x20–30 sec) + Light Mobility (10–15 min stretch/reset)

Tuesday
Morning: Lower Body Strength + Abs
Evening: Jogging (3–5km easy or tempo) + Light Mobility

Wednesday
Morning: Full Body Mobility (slow, deep work – 45–60 min)
Evening: Full Body Strength Circuit (1–1.5 hr, medium intensity)

Thursday
Morning: Upper Body Strength
Evening: Sprints (8x20–30 sec) + Light Mobility

Friday
Morning: Lower Body Strength + Abs
Evening: Jogging + Light Mobility

Saturday
Morning: Full Mobility (Unlock hips, spine, shoulders – 1–1.5 hr)
Evening: Full Body Strength (push to failure on final round)

Sunday
Morning/Evening: Full Cardio Session:
Mix of:
Sprint Intervals
Jogging
Skater jumps / burpees / mountain climbers
Total: 45 min to 1 hour
Sweat and burn

FULL UPPER BODY DAY


1. Chest (3 Sets Each – To Failure)
Standard Push-Ups
Diamond Push-Ups
Wide Push-Ups
Incline Push-Ups (feet elevated)

2. Shoulders
Hindu Push-Ups – 3–4 sets to failure

3. Back + Biceps
Pull-Ups – 3–4 sets to failure
Pull-Up Negatives – as many as you can manage after failure
Optional: Dead hang or isometric hold at top after last set.

LOWER BODY + CORE


Legs (3–4 Sets Each)
Bodyweight Squats
Bulgarian Split Squats (each leg)
Wall Sit Hold
Glute Bridges
Jump Squats
Calf Raises (on step or floor)

Core (3–4 Sets Each)


Leg Raises (lying or hanging)
Plank Hold
Side Plank (each side)
Hollow Body Hold
Reverse Crunches
Mountain Climbers (as fast and long as possible)

SPRINT SESSION
8 × 30 seconds max effort sprints
Go all-out for 30 sec
Rest 60–90 sec between sprints (walk or slow pace)

JOGGING SESSION
3 km jog at a moderate pace
Focus on rhythm, breath control, and posture
Not a sprint, but not lazy either — aim for smooth, steady pace
If you want to go longer on some days:
Alternate with 4–5 km once a week to build endurance

FULL MOBILITY FLOW (1 Hour Total)


Goal: Unlock full range of motion, improve flexibility, recover faster, and move like a beast.

SECTION 1: JOINT PRIMING & FLOW (10 Min)


Start slow, connect breath to movement.
Neck Rolls – 5x each way
Shoulder Rolls – 10 forward/backward
Arm Swings (cross body) – 20 fast
Hip Circles – 10 each direction
Knee Circles – 10 each
Ankle Rolls – 10 each foot
Cat-Cow – 10 slow reps
Deep Squat Hold + Spine Twist – 1 min hold + 10 twists

SECTION 2: SPINE + SHOULDERS (15 Min)


Unlock thoracic spine, lats, scapula and overhead range.
Thread the Needle – 3x each side (hold 30–60 sec)
Child’s Pose + Side Reach – 30 sec each side
Wall Shoulder Stretch (arm back) – 30 sec each
Shoulder Blade Slides on Wall – 10 slow reps
Downward Dog to Cobra Flow – 5 slow reps
Hanging (if bar available) – 30 sec hold x 2 (or do arm swings if no bar)
Overhead Triceps Stretch – 30 sec each

SECTION 3: HIPS + HAMSTRINGS (15 Min)


Mobility for squats, kicks, takedowns.
90/90 Hip Stretch – 1 min each side
Pigeon Pose – 1 min each side
Lizard Stretch with Elbow Drop – 45 sec each side
Hamstring Stretch (Seated or Standing) – 1 min
Deep Squat Hold + Shift – 1–2 min
Frog Stretch – 1–2 min (huge for groin mobility)

SECTION 4: LOWER BACK + QUADS + CALVES (10 Min)


Seated Forward Fold – 1 min
Spinal Twists (Lying or Seated) – 1 min each
Couch Stretch or Standing Quad Stretch – 1 min each
Calf Stretch Against Wall or Downward Dog – 1 min each
Butterfly Stretch (groin) – 1 min
Ankle Sit (knees forward, feet under butt) – 30 sec

SECTION 5: FLOW + BREATH TO CLOSE (10 Min)


Reset your nervous system. Flexibility gains lock in better this way.
Box Breathing:
Inhale 4 sec → Hold 4 sec → Exhale 6–8 sec → Hold 4 sec
Do 5 cycles
Passive Stretch:
Lie down with arms overhead, legs long — 2 min rest
Mental Cue:
Say: “I'm unlocking power. My body is mine to master.”

FULL DAY CARDIO WORKOUT (Bodyweight Only, ~45–60 min)


1. Warm-Up (5–10 min)
Jumping Jacks – 1 min
High Knees – 30 sec
Arm Circles + Shoulder Rolls – 1 min
Leg Swings + Hip Circles – 1 min
Deep Squat Hold + Shift – 1 min
Light Jog in Place – 2 min

2. Sprint Intervals (15 min)


8 Rounds:
Sprint 30 sec (max effort)
Rest 60 sec (walk/light jog) If space is limited: High knees or burpee sprints

3. Conditioning Circuit (3–4 Rounds)


No rest between moves, 1 min rest between rounds:
Jump Squats – 30 sec
Push-Ups – 30 sec
Mountain Climbers – 30 sec
Skater Jumps – 30 sec
Burpees – 30 sec
Plank to Push-Up – 30 sec

4. Long Jog / Steady Cardio (15–20 min)


Outdoor Jog (3–4 km) at steady pace (5–6 min/km) or
Indoor Tempo Steps:
High knees – 1 min
Marching in place – 2 min
Repeat 5x

5. Core Finisher (Optional)


Hollow Body Hold – 30 sec
Side Plank (L/R) – 30 sec each
Leg Raises – 15 reps
Flutter Kicks – 30 sec Repeat 2 rounds
Warrior Wake-Up Warm-Up
1. Joint Activation
Purpose: Wake up your joints, prep your nervous system.
Neck Rolls – 5x each direction
Arm Circles – 20 small, 10 big (forward + backward)
Hip Circles – 10 each way
Knee Circles – 10 each way
Ankle Rolls – 10 each direction per foot
Wrist Rolls – 10 each way

2. Dynamic Mobility
Purpose: Loosen up hips, spine, shoulders, legs.
World’s Greatest Stretch – 2x each side (Lunge + twist + hamstring reach)
Deep Squat Hold + Shift Side to Side – 1 min
Leg Swings – 15 forward/backward per leg
Arm Swings / Crosses – 20 fast reps
Torso Twists – 20 reps (full spine movement)

3. Explosive Activation
Purpose: Wake up your nervous system + switch ON your power.
Jumping Jacks – 30 seconds
High Knees – 30 seconds
Butt Kicks – 30 seconds
Fast Push-Ups (explosive) – 10–15 reps
Burpees (light pace) – 5–10 reps
Power Skip in Place / Jump Tuck – 30 sec (optional)

4. Breath & Focus (30 sec)


Purpose: Get mentally locked in.
Stand tall.
Take 3 slow deep breaths (in through nose, out mouth)
Tell yourself: “Let’s fucking go. No weakness. Time to level up.”

Saiyan Cooldown Protocol


1. Deep Breathing Reset (1–2 min)
Purpose: Shift into recovery mode. Calm the system.
Sit or lie on your back
10 deep breaths:
Inhale 4 sec → Hold 2 sec → Exhale slow 6–8 sec
Focus: "I'm unlocking my body with every breath."

2. Full-Body Static Stretch Flow


Hold each 30–60 sec. Breathe deep. Never rush.
Upper Body
Wall Shoulder Stretch – Stand by a wall, arm behind you
Child’s Pose + Side Reach – Stretch lats, back
Thread the Needle – Rotates upper back & shoulders
Triceps Overhead Stretch – Deep shoulder/triceps release
Spine + Hips
Cat-Cow – 10 slow reps (spinal mobility)
Seated Spinal Twist (L/R) – Hold & breathe
90/90 Hip Stretch – Hold 1 min each side
Pigeon Pose – Opens glutes, hips (30–60 sec each side)
Lower Body
Hamstring Stretch (Seated or Standing)
Quad Stretch (Standing or Couch Stretch)
Calf Stretch (Against wall or down dog position)
Deep Squat Hold – Sit into your squat, use elbows to pry knees open
Rock gently side to side to release hips

3. Bonus Unlockers
Frog Stretch – Opens groin and inner thighs
Pancake Stretch – Sit wide, fold forward
Lying Twist Stretch – Spinal release before bed

You might also like