This 1 week workout program is designed for full body fitness and combines weight lifting and cardio to give you a great workout that not only builds muscle but helps to shed the fat. If you are looking for a fat loss, this program combined with healthy, nutritional food choices will help you reach your goal. This workout will also be great for those looking to build muscle strength and stamina.
If you are a beginner, simply do what you can. Push yourself as much as possible but only you know how far you can go. Don’t over do it!
Ideally, this workout would be on the schedule Mon, Tue, Wed, Thu & Fri. However, you can adjust this to meet your individual needs.
| Week 1, Day 1 | ||
|---|---|---|
| Exercise | Details | |
| Push-ups - Regular |
200 Reps complete these in the least amount of sets possible |
|
| Dumbbell Press - Flat |
Set 1 - 6 Reps Set 2 - 8 Reps Set 3 - 10 Reps Set 4 - 12 Reps |
|
| Dumbbell Flys - Incline |
Set 1 - 12 Reps Set 2 - 12 Reps Set 3 - 12 Reps Set 4 - 12 Reps |
|
| Dumbbell Press - Incline |
Set 1 - 6 Reps Set 2 - 8 Reps Set 3 - 10 Reps Set 4 - 12 Reps |
|
| Dips - Bars |
100 Reps complete these in the least amount of sets possible |
|
| Triceps Extensions |
Set 1 - 6 Reps Set 2 - 8 Reps Set 3 - 10 Reps Set 4 - 12 Reps |
|
| Triceps - Skull Crushers |
Set 1 - 6 Reps Set 2 - 8 Reps Set 3 - 10 Reps Set 4 - 12 Reps |
|
| Crunches - legs down |
100 Reps complete these in the least amount of sets possible |
|
| Hanging leg raises |
Set 1 - 25 Reps Set 2 - 25 Reps Set 3 - 25 Reps Set 4 - 25 Reps |
|
| Week 1, Day 2 | ||
|---|---|---|
| Exercise | Details | |
| Flutterkicks |
Set 1 - 50 Reps Set 2 - 50 Reps Set 3 - 50 Reps |
|
| Leg Lifts |
Set 1 - 50 Reps Set 2 - 50 Reps Set 3 - 50 Reps |
|
| Bicycle |
Set 1 - 50 Reps Set 2 - 50 Reps Set 3 - 50 Reps |
|
| Cardio |
50 minutes your choice of cardio activity for 50 minutes |
|
| Crunches - legs down |
Set 1 - Max Reps |
|
| Week 1, Day 3 | ||
|---|---|---|
| Exercise | Details | |
| Front Shoulder Rotations |
100 Reps |
|
| Side Shoulder Rotations |
100 Reps |
|
| Shoulder Press |
Set 1 - 6 Reps Set 2 - 8 Reps Set 3 - 10 Reps Set 4 - 12 Reps |
|
| Upright Rows |
Set 1 - 6 Reps Set 2 - 8 Reps Set 3 - 10 Reps Set 4 - 12 Reps |
|
| Lateral Raises |
Set 1 - 12 Reps Set 2 - 12 Reps Set 3 - 12 Reps Set 4 - 12 Reps |
|
| Mountain Climbers |
100 Reps |
|
| Lunges |
Set 1 - 15 Reps Set 2 - 15 Reps Set 3 - 15 Reps Set 4 - 15 Reps |
|
| Squats |
Set 1 - 15 Reps Set 2 - 15 Reps Set 3 - 15 Reps Set 4 - 15 Reps |
|
| Alternating Lunge Jumps |
Set 1 - 15 Reps Set 2 - 15 Reps Set 3 - 15 Reps Set 4 - 15 Reps |
|
| Calf raises |
Set 1 - 30 Reps Set 2 - 30 Reps Set 3 - 30 Reps Set 4 - 30 Reps |
|
| Crunches - legs down |
100 Reps |
|
| Atomic Sit Ups |
Set 1 - 15 Reps Set 2 - 15 Reps Set 3 - 15 Reps Set 4 - 15 Reps |
|
| Flutterkicks |
Set 1 - 25 Reps Set 2 - 25 Reps Set 3 - 25 Reps Set 4 - 25 Reps |
|
| Week 1, Day 4 | ||
|---|---|---|
| Exercise | Details | |
| Crunches - legs down |
Set 1 - Max in 2 Minutes |
|
| Running |
4 miles Try to complete this run in 28 minutes or less. |
|
| Week 1, Day 5 | ||
|---|---|---|
| Exercise | Details | |
| Pull-ups Regular Grip |
100 Reps complete these in the least amount of sets possible |
|
| Bent Over Rows |
Set 1 - 6 Reps Set 2 - 8 Reps Set 3 - 10 Reps Set 4 - 12 Reps |
|
| Dumbbell Rows |
Set 1 - 6 Reps Set 2 - 8 Reps Set 3 - 10 Reps Set 4 - 12 Reps |
|
| Reverse Flutterkicks |
Set 1 - 40 Reps Set 2 - 40 Reps Set 3 - 40 Reps Set 4 - 40 Reps |
|
| Dumbbell Curls |
Set 1 - 6 Reps Set 2 - 8 Reps Set 3 - 10 Reps Set 4 - 12 Reps |
|
| Incline Dumbbell Curls |
Set 1 - 6 Reps Set 2 - 8 Reps Set 3 - 10 Reps Set 4 - 12 Reps |
|
| Hammer Curls |
Set 1 - 15 Reps Set 2 - 15 Reps Set 3 - 15 Reps Set 4 - 15 Reps |
|
| Dumbbell Curls - Reverse |
Set 1 - 15 Reps Set 2 - 15 Reps Set 3 - 15 Reps Set 4 - 15 Reps |
|
| Hanging leg raises |
Set 1 - 25 Reps Set 2 - 25 Reps Set 3 - 25 Reps Set 4 - 25 Reps |
|
| Crossleg Situp |
Set 1 - 25 Reps Set 2 - 25 Reps Set 3 - 25 Reps Set 4 - 25 Reps |
|
| Crunches - side |
Set 1 - 25 Reps Set 2 - 25 Reps Set 3 - 25 Reps Set 4 - 25 Reps |
|
Mr. Collins,
I am currently attending a senior military academy and in the Marine ROTC department. I am looking to improve my marine pft score from 250 to 300. I can max the run and crunches, but I come up short in the pull-ups category with 10 or 11. Time is definitely short in my schedule, do you have any workouts that would specifically help my pull-ups? Any suggestions would be greatly appreciated.
-Aaron
Hi Aaron,
Try one of my pull up workouts located at the following links:
Pull Up Workout 1
Pull Up Workout 2
These have helped a lot of people improve the amount of pull ups they can do by focusing on the involved muscle groups. Hope this helps!
Hello, Ive been doin the workout and it feels great! My question is: can I switch around the order? My gym isnt open on saturday, which would be my day 5. I’d like to do cardio that day instead of back/biceps, but will 2 consecutive days of lifting alter my results?
Hi John,
It would be fine to switch these days since each day of lifting is focusing on different muscle groups. It won’t alter your results at all.
Glad you like the workout, hopefully you’ll see great results from it!
Hello, firstly I’d like to thank you for your service, secondly It’s really hard for me to get motivated to exercise, i’m 15 and extremely skinny i need to build up, what should I do to get motivated
Hello Matt,
If you need somebody to motivate you to work out, don’t even bother.
A personal trainer can help you get trough the hard times, but for the most you have to motivate yourself.
Nice workout!
Will this work to help me to lose the 30-45lbs that I need to lose? And is there any explanation of what these workout moves consist of? Do you have a diet that can go with this to enhance the results that I could achieve?
Thanks!
Great Workout! I was just wondering what is the difference between increasing the reps as you go more into your sets as opposed to decreasing them. I’m guessing you decrease them when you add more weight and add them when you go lighter?
Don I’m trying to join your site but the
join” page isn’t working at all. How can I become a premium member??
Hi Carlton,
You can join at the following link http://www.marinestylefitness.com/ultimate-fitness-program/ or by clicking on the banner at the top or on the side of all pages.
Im currently enlisted in the Marine Corp at 17 and plan to get ready mentally and physicly with this program. Thanks for all you service. Keep you posted on the progress.