Here’s Muscleology’s recommended weekly workout schedule. Make sure to check out our products below as well.

Monday

Morning: Cardio –

Bike, Stepper or Treadmill: 30 minutes of HIIT, alternating between 30 seconds moderate intensity and 30 seconds super-high intensity (maintaining a maximum heart rate of between 140-150 beats per minute during the high intensity phase).
Evening: Back and Biceps
-Bent-Over BB Rows: 3 sets of 12 reps per set
-Reverse-Grip Pulldowns SS with One-Arm DB Rows: 3 sets of 15 reps per set
-Giant Set: Pull Ups/DB Deadlifts/Close-Grip Pulldowns/BB Curls: 3 sets of 12 reps per movement
-Incline DB Curls: 3 sets of 12 reps per set
-DB Alternating Hammer Curls: 3 sets of 15 reps per set

Tuesday

Evening: Legs and Abs

-Leg Extensions SS with Medium-Stance Squats: 3 sets of 15 reps per set
-Giant Set: Walking Lunges/Wide Stance Squats/Leg Presses/Lying Leg Curls: 3 sets of 12 reps per movement
-Romanian Deadlifts: 3 sets of 15 reps per set
-Standing Calf Raises SS with Seated Calf Raises: 3 sets of 20 reps per set
-Hanging Leg Raise SS with Stability Ball Crunches: 3 sets of 20 reps per set

Wednesday

Morning: Cardio

Bike, Stepper or Treadmill: 30 minutes of HIIT, alternating between 30 seconds moderate intensity and 30 seconds super-high intensity (maintaining a maximum heart rate of between 140-150 beats per minute during the high intensity phase).

Thursday

Evening: Chest, Shoulders and Triceps

-Bench Presses SS with Incline DB Presses: 3 sets of 12 reps per set
-Giant Set: Flat Bench Flyes/Chest Dips/Seated DB Shoulder Presses/DB Front Raises: 3 sets of 12 reps per movement
-Lateral Raises SS with Bent Lateral Raises: 3 sets of 15 reps per set
-Rope Pressdowns SS with One-Arm Overhead Extensions: 3 sets of 12 reps per set
-DB Kickbacks: 3 sets of 12 reps per set

Friday

Morning: Cardio

Bike, Stepper or Treadmill: 30 minutes of HIIT, alternating between 30 seconds moderate intensity and 30 seconds super-high intensity (maintaining a maximum heart rate of between 140-150 beats per minute during the high intensity phase).

Saturday

Morning: Cardio

Bike, Stepper or Treadmill: 45 minutes steady state (maintaining a maximum heart rate of between 120-130 beats per minute).
Evening: Full Body Workout
-Reverse-Grip Barbell Rows: 2 DDS of 12 reps per set
-DB Bench Presses: 2 DDS of 12 reps per set
-BB Deadlifts: 2 DDS of 12 reps per set
-Front BB Squats: 2 DDS of 12 reps per set
-BB Shoulder Press: 2 DDS of 12 reps per set
-BB Shrugs: 2 DDs of 12 reps per set

Sunday

Morning: Cardio and Abs

Bike, Stepper or Treadmill: 45 minutes steady state (maintaining a maximum heart rate of between 120-130 beats per minute).