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Free Workout Schedule - 1 Week



This is my go-to program when I don't know what to do and when I still want results. My arms get  CARVED when I follow this program as well as my legs. I do these as circuits - meaning I do one exercise and move onto the next completing all exercises and then repeat again for as many times as I can or have time for. Aim for 2-4 rounds depending on your fitness level and time.

This is a 4 day split and you can use it however fits your schedule:
  • Day #1 - biceps, triceps, shoulders
  • Day #2 - legs & abs
  • Day #3 - back, chest, shoulders
  • Day #4 - plyo & abs
You can do this every day for 4 days on, 3 days off. You can do them every other day. Or you can just do it whenever you have time to do a workout! Some of the exercise do use a cable machine but you can easily swap them out for dumbbell or band exercises. Just make sure you're working the same muscles or muscle group.


I love this split because it is so flexible and can work for so many people. Now the sets and reps are really up to you:
  • If I'm pressed for time I do 10 reps each
  • When time allows I do 12-15 reps each (medium weight)
  • If you're looking for strength aim for 8-10 reps each (heavier weight)
  • Or if you want to know exactly how long it'll take you, you can use an interval timer doing 45 seconds work and 15 seconds rest. This allows you enough time to 'rest' between exercise and get your weights ready for the next one. Doing this split means each exercise is 1 minute long including the rest so if there are 9 exercises that means 1 round is 9 minutes.
How much weight should you be using? You should pick a weight that you are able to complete the amount of reps in your range that you've picked (eg. 12-15, you should be able to complete at least 12 but it's difficult and 15 is the max you can handle.) If you don't have weights you can use things around the house or invest in some resistance bands - they're pretty cheap but still effective.

**I'll have videos on my Instagram stories under highlights if you want to see the exercises** @kschickfitness


Kelsey's 4 day workout split

Day #1 - biceps, triceps, shoulders:
  1. bicep curl
  2. tricep push down (using cable machine; alternative is skull crusher)
  3. shoulder press
  4. concentration curl
  5. tricep kick back
  6. upright row
  7. alternating curls
  8. tricep dips
  9. lateral raise

Day #2 - legs & abs:(alternate between version 1 and 2 each week, or whatever your schedule is)

Legs #1:
  1. squat
  2. deadlift
  3. walking lunges (1 rep on each side = 1 rep)
  4. sumo squat
  5. leg extension
  6. band walks (2 steps to one side = 1 rep)
Legs #2:
  1. split squat (each side)
  2. ski squat
  3. good morning
  4. leg curl
  5. glute kick back (each side)
  6. calf raise
Abs (20 reps each unless using interval timer):
  1. weighted toe touches
  2. alternating side heel touch
  3. plank (30-60 sec, unless you're timing the other exercises)
  4. air bike
  5. bent knee hip raise
  6. Russian twist
  7. ball pull in (or use sliders/cloth under feet)
  8. weighted side bend (each side)
Day #3 - back, chest, shoulders:
  1. lat pull down
  2. bench press
  3. front raise
  4. dumbbell shrug
  5. chest fly
  6. reverse fly
  7. seated cable row/bent over row
  8. push up
  9. around the world (lateral raise all the way up, then down in front of you and back up)

Day #4 - plyo & abs (timed exercises 30 work/30 rest):
First round:
  1. jumping jacks
  2. broad jump
  3. lateral speed step
  4. jump rope
  5. defensive slide
  6. feet jack to jump lunge
  7. football up/down
  8. bench jump/tuck jump
Second round:
  1. butt kickers
  2. squat jumps
  3. high knees
  4. skaters
  5. mountain climbers
  6. ski down
  7. square hop
  8. burpee
Abs (20 reps each unless using interval timer):
  1. straight heel touches
  2. side plank hip drop (each side)
  3. single leg drop
  4. cross crunch
  5. alternating jack knife sit up
  6. Side crunch (each side)
  7. frogger crunch
If you have any questions feel free to ask on this post or any of my social media pages - you can find links using the icons at the top left of this webpage :)




*Please remember to consult your physician before starting any workout program*
**Use this program at your own risk: I will not be held liable for any injury or incident that occurs while using this program**
***I am no longer a certified personal trainer but completed the CanFitPro PTS course in 2014. Continuing Education Courses which are required to maintain your certification were too expensive for me to take which lead to me losing my certification***

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