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WEEK 1

• 60 seconds between straight sets, 45 seconds between supersets.

• 90 seconds between sets, and 60 seconds between supersets

• 60 seconds between straight sets, 45 seconds between supersets.

• 90 seconds between sets, and 60 seconds between supersets

If your goal is to recomp, do the prescribed HIIT, metabolic work, and finishers. 

• 60 seconds between straight sets, 45 seconds between supersets.

• 90 seconds between sets, and 60 seconds between supersets

If your goal is to recomp, do the prescribed HIIT, metabolic work, and finishers. 

• 60 seconds between straight sets, 45 seconds between supersets.

• 90 seconds between sets, and 60 seconds between supersets

If your goal is to recomp, do the prescribed HIIT, metabolic work, and finishers. 

• 60 seconds between straight sets, 45 seconds between supersets.

• 90 seconds between sets, and 60 seconds between supersets

If your goal is to recomp, do the prescribed HIIT, metabolic work, and finishers. 

• 60 seconds between straight sets, 45 seconds between supersets.

• 90 seconds between sets, and 60 seconds between supersets

 

• 60 seconds between straight sets, 45 seconds between supersets.

• 90 seconds between sets, and 60 seconds between supersets 

If your goal is to recomp, do the prescribed HIIT, metabolic work, and finishers. 

• 60 seconds between straight sets, 45 seconds between supersets.

• 90 seconds between sets, and 60 seconds between supersets 

High frequency, lower volume. This allows you to get more volume in each week and should help with breaking through plateaus.

• Allow 2 minutes rest between big compound lifts and 45 seconds to one-minute rest between isolation/easier lifts/
• If your goal is to build more upper body, lean down, or recomp, do the additional upper body lifts on Days 3 and 6.

High frequency, lower volume. This allows you to get more volume in each week and should help with breaking through plateaus.

• Allow 2 minutes rest between big compound lifts and 45 seconds to one-minute rest between isolation/easier lifts/
• If your goal is to build more upper body, lean down, or recomp, do the additional upper body lifts on Days 3 and 6.
• Lower reps tend to call for heavier weights lifted. If you can’t go heavier, add in pause reps and/or partial reps to push harder than last week.

High frequency, lower volume. This allows you to get more volume in each week and should help with breaking through plateaus.

• Allow 2 minutes rest between big compound lifts and 45 seconds to one-minute rest between isolation/easier lifts/
• If your goal is to build more upper body, lean down, or recomp, do the additional upper body lifts on Days 3 and 6.
• Lower reps tend to call for heavier weights lifted. If you can’t go heavier, add in pause reps and/or partial reps to push harder than last week.

High frequency, lower volume. This allows you to get more volume in each week and should help with breaking through plateaus.

• Allow 2 minutes rest between big compound lifts and 45 seconds to one-minute rest between isolation/easier lifts/
• If your goal is to build more upper body, lean down, or recomp, do the additional upper body lifts on Days 3 and 6.
• Lower reps tend to call for heavier weights lifted. If you can’t go heavier, add in pause reps and/or partial reps to push harder than last week.

High frequency, lower volume. This allows you to get more volume in each week and should help with breaking through plateaus.

• Allow 2 minutes rest between big compound lifts and 45 seconds to one-minute rest between isolation/easier lifts/
• If your goal is to build more upper body, lean down, or recomp, do the additional upper body lifts on Days 3 and 6.
• Lower reps tend to call for heavier weights lifted. If you can’t go heavier, add in pause reps and/or partial reps to push harder than last week.

High frequency, lower volume. This allows you to get more volume in each week and should help with breaking through plateaus.

• Allow 2 minutes rest between big compound lifts and 45 seconds to one-minute rest between isolation/easier lifts/
• If your goal is to build more upper body, lean down, or recomp, do the additional upper body lifts on Days 3 and 6.
• Lower reps tend to call for heavier weights lifted. If you can’t go heavier, add in pause reps and/or partial reps to push harder than last week.

High frequency, lower volume. This allows you to get more volume in each week and should help with breaking through plateaus.

• Allow 2 minutes rest between big compound lifts and 45 seconds to one-minute rest between isolation/easier lifts/
• ** If you train 5x per week and want more upper body, feel free to move Day 6 to Day 3 instead.
• Lower reps tend to call for heavier weights lifted. If you can’t go heavier, add in pause reps and/or partial reps to push harder than last week.

High frequency, lower volume. This allows you to get more volume in each week and should help with breaking through plateaus.

• Allow 2 minutes rest between big compound lifts and 45 seconds to one-minute rest between isolation/easier lifts/
• ** If you train 5x per week and want more upper body, feel free to move Day 6 to Day 3 instead.
• Lower reps tend to call for heavier weights lifted. If you can’t go heavier, add in pause reps and/or partial reps to push harder than last week.

High frequency, lower volume - more specialization.

• Allow 2 minutes rest between sets on the first 2 lifts and 45 seconds to one-minute rest between isolation/easier lifts/
• ** If you train 5x per week and want more upper body, feel free to omit Day 1 and begin with Day 2.

• Gaining
• Leaning Down
• Keto
• Maintaining

High frequency, lower volume - more specialization.

• Allow 2 minutes rest between sets on the first 2 lifts and 45 seconds to one-minute rest between isolation/easier lifts/
• * If you train 5x per week and want more upper body, feel free to omit Day 1 and begin with Day 2.

• Gaining
• Leaning Down
• Keto
• Maintaining

Fall into FIT Challenge (WK43-46

FitU Monthly WK 48: Kickin' It Up a Notch

This plan can be adjusted to 3x per week to 6x per week. For 3x per week, you may choose the days that will better help you reach your goals. 

Just be sure to allow 48 hours between dedicated upper and lower body training days.

• For maximum calorie burn, choose lower body and/or total body training days. 
• For gaining muscle, 1-3 min between sets/supersets.
• For leaning down, 45-60 seconds between sets/supersets.
• If you are going to add extra steady-state cardio, days 2, 4, and 5 are best.
• *See “Flex Workouts” for travel workout options

FitU Monthly WK 50: 

• For maximum calorie burn, choose lower body and/or total body training days. 
• For gaining muscle, 1-3 min between sets/supersets.
• For leaning down, 45-60 seconds between sets/supersets.
• For supersets, go heavy on the first exercise and light/bodyweight on the second exercise.
• If you are going to add extra steady-state cardio, days 2, 4, and 5 are best.
• *See “Flex Workouts” for travel workout options

FitU Monthly WK 51: 

• For maximum calorie burn, choose lower body and/or total body training days, along with the Shredders. 
• For gaining muscle, 1-3 min between sets/supersets and focus on lifting heavier and/or slow tempo.
• For leaning down, 45-60 seconds between sets/supersets, and focus on lifting heavy for the first few exercises. (after warming up of course)
• If you are going to add extra steady-state cardio, do so on days 3 or 6.

FitU Monthly WK 52: 

• For maximum calorie burn, choose lower body and/or total body training days, along with the Shredders. 
• For gaining muscle, 1-3 min between sets/supersets and focus on lifting heavier and/or slow tempo.
• For leaning down, 45-60 seconds between sets/supersets, and focus on lifting heavy for the first few exercises. (after warming up of course)
• If you are going to add extra steady-state cardio, do so on days 3 or 6.