WEEK 18
2022 FITU WORKOUTS
WEEK 18
Specific Muscle Groups Split Note-New Week of Workouts
• Make sure to warm up by walking, biking, jogging in place, side stepping, or jumping
rope for a few minutes before training. For exercises with no specific warm up, do 1-2
light sets of the first exercise to help with warming up and mind-muscle connection
• For all goals, keep track of food intake and take progress pics or measurements.
This will help in making any adjustments as you go through the program. It’s a good
idea to track steps, too. Lift as heavy as you safely and confidently can. This helps
with muscle maintenance if you’re leaning down and helps with building if you’re
recomping or gaining. Finishers can be done for any goal.
• For leaning down, you must be in a caloric deficit. HIIT and MetCons will help. Keep
your NEAT/steps up. Keep recovery to about 60 seconds on red-blocked exercises
and 30-45 seconds between sets/supersets otherwise.
• For recomping (muscle gain while losing fat), calories should be at maintenance.
HIIT and MetCons can help with recomping. Recovery between red-blocked sets
can be up to 3 minutes, if needed. Recovery between other sets/supersets should be
45-60 seconds.
• For gaining muscle, eat a slight surplus (100-300 calories daily). Surplus should
be carbs + protein. Keep your steps up and HIIT/MetCons are optional. Recovery
between red-blocked sets can be up to 3 minutes, if needed. Recovery between
other sets/supersets can be up to 60 seconds.
• For enhanced glute growth, opt for glute “trigger sessions”. Perform trigger sessions
after lifting or at home. These sessions should be done with body weight or light
bands only. The goal is to get a good pump and increase muscle protein synthesis.
These short sessions will also improve recovery!
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DAY 1: Shoulders/HIIT
Gym Workout
Home Workout
Sets
Reps
Single-arm Smith machine
shoulder press
Neutral grip shoulder
press
4
G:9
(each)/H:12
Inverted rows (rear delts)
Neutral grip upright
row (forward lean)
4
9-11
Incline lateral raise
Incline lateral raise
3
10
Underhand shoulder press
Superset with
Narrow grip upright rows
Underhand shoulder
press
Superset with
Narrow grip upright
rows
3
12
3
12
Straight bar face pull
Superset with
Front raise
Dumbbell face pull
Superset with
Dumbbell front raise
3
15
3
12
Optional finisher:
Landmine shoulder to
shoulder press
Optional finisher:
Dumbbell shoulder to
shoulder press
1
11 (each)
Reps
Weight
HIIT:
For better recovery, choose spin bike, assault bike, stairs, stairclimber, sled, jump rope,
or incline mountain climbers:
2x 30 seconds all out/30 seconds rest/30 seconds all out
2x 25 seconds all out/25 seconds rest/25 seconds all out
{80-90% of max heart rate (220-age)}
Rest 1-4 minutes between each one
Optional Glutes Trigger Session:
1 round, 10-15 reps per exercise. Go slow and focus on the movement and getting a
good contraction. This is a pump workout and shouldn’t be fatiguing.
1. B-stance hip thrusts
2. Extra ROM quadruped leg lifts
3. Banded fire hydrants
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DAY 2: Legs- Glutes/Hamstrings
Gym Workout
Home Workout
Sets
Reps
Kettlebell swings
Dumbbell swings
2
12
Straddle squat
Straddle squat
4
11
Hip thrusts 1.5 reps
Hip thrusts 1.5 reps
4
7
Bulgarian split squat (front foot
elevated)
Bulgarian split squat (front foot
elevated)
3
8 (each)
Landmine sumo deadlift
Superset with
Landmine SLDL
Dumbbell sumo deadlift
Superset with
Dumbbell SLDL
3
10
3
14
Leg press- high and wide
Superset with
Calf raises on leg press
Dumbbell squat
Superset with
Dumbbell calf raises
3
12
3
16-17
Lying leg curls (can use balance pad)
Superset with
Banded side steps
Sliding floor curls
Superset with
Banded side steps
2
12-14
2
24 (total)
Optional finisher:
Step through lunges
Optional finisher:
Step through lunges
1
11 (each)
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DAY 3: Chest/Arm
Gym Workout
Home Workout
Sets
Reps
Vacuum
Vacuum
4
19 seconds/30
seconds reest/19
seconds
Landmine chest press
Dumbbell squeeze press
4
10
Preacher curls on cable row
machine
Band curls
3
14
Close grip bench press (free
weight or Smith machine)
Close grip dumbbell bench press
3
9-11
Cross body cable incline chest
press
Superset with
Rope cable curls
Cross body band incline chest
press
Superset with
Hammer curls
3
9 (each)
3
14
Alternating arm incline bench
Superset with
Incline triceps kickbacks
Alternating arm incline bench
Superset with
Incline triceps kickbacks
3
14 (total)
3
16
Triceps pushdowns (forward
lean)
Superset with
Reverse grip curls
Band triceps pushdowns
(forward lean)
Superset with
Reverse grip band curls
3
12
3
12-14
Optional finisher:
Renegade row with push up
Optional finisher:
Renegade row with push up
1
11 (each)
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DAY 4: Back/Shoulders/Abs
Gym Workout
Home Workout
Sets
Reps
Mini-band chest supported rows
Mini-band chest supported rows
4
9
Wide grip upright row
Wide grip upright row
4
14
Single-arm sideways lat pulldown
Single-arm band pulldown
3
11 (each)
Cable face pull
Superset with
Straight arm pushdown
Band face pull
Superset with
Band straight arm pushdown
3
16
3
16
Wide bent over high row
Superset with
Plate press out
Wide bent over high row
Superset with
Plate press out (can use db)
3
14
3
14
Optional finisher:
Floor pullover- 3 month position
Optional finisher:
Floor pullover- 3 month position
2
14
Standing abs–
1. Vacuum 5x15-20 seconds
2. Flamingo pull 1x11-14 each
3. Standing rotations 1x16-18 each
4. Standing crunches 1x16-18 each
5. Reverse woodchoppers 1x12-16 each
Optional Glutes Trigger Session:
1 round, 20-25 reps per exercise. Go slow and focus on the movement and getting
a good contraction. This is a pump workout and shouldn’t be fatiguing.
1. Stomach down external rotations
2. Single-leg glute bridge
3. Reverse hyper frog
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DAY 5: Legs – Glutes/Quads
Gym Workout
Home Workout
Sets
Reps
Smith machine front squat
Band front squat
3
16
Double band hip thrust
Double band hip thrust
3
14
Single-leg leg press
Bench-assisted single leg squat
3
9 (each)
Heel-elevated cable squat
Superset with
Cable reverse lunge
Heel-elevated goblet squat
Superset with
Reverse lunge
3
14
3
14
Leg extensions
Superset with
Weighted short lunge
Plank leg extensions
Superset with
Weighted short lunge
3
13-15
3
11 (each)
Single leg calf raise
Bodyweight standing calf raise
2
G:12-14
(each)/H:25-28
Optional finisher:
Scissor jumps
Banded abductor pulse
Pop squats
Optional finisher:
Scissor jumps
Banded abductor pulse
Pop squats
1
1
1
30 (total)
30
20
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**OPTIONAL** DAY 6: Chest/Arms/Abs/MetCon
Gym Workout
Home Workout
Sets
Reps
Low incline dumbbell flyes
Low incline dumbbell flyes
4
12-14
Squatting cable curls
Squatting band curls
3
12-14
Incline Smith machine triceps
extension
Incline close grip push up
3
13-15
Single-arm incline bench press
Superset with
Incline triceps extensions
Single-arm incline bench press
Superset with
Incline triceps extensions
3
11 (each)
3
14
Squeeze press
Superset with
Seated partial rep curls
Squeeze press
Superset with
Seated partial rep curls
3
14
3
16-20
Optional finisher:
Rope triceps kickbacks
Optional finisher:
Dumbbell triceps kickbacks
1
AMRAP
MetCon
Aim for 10 minutes total working time (effort plus rest combined), as many rounds
as you can do within the time cap. Rest as needed.
20 landmine or dumbbell thrusters
30 seconds shadow boxing
20 (total) landmine or dumbbell split squats
30 seconds jumping jacks
10 burpees
20 reverse lunges
**OR**
Barbell complex – 5 reps of each
Push jerk
Front squat
RDL
Rows
Reverse lunge (clean grip)
Upright rows
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Optional Glutes Trigger Session:
1 round, 20-25 reps per exercise. Go slow and focus on the movement and getting
a good contraction. This is a pump workout and shouldn’t be fatiguing.
1. Banded hip thrusts
2. Reverse hypers
3. Banded bodyweight squats
Abs – 1 round:
Hollow core plank – 50-60 seconds
Reverse crunches – 30-35 reps
Beast hold 50-60 seconds
Toe touchers – 30-35 reps
SUNDAY: OFF/Active rest
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