Virtue100 Training Plan

This is what my first four weeks of the 100workouts challenge looks like. This training program is based on the equipment that I have available in my garage gym. You may have to modify based on where you train

Week 9-13

Day 1:

20 Minutes

Double KB Press x 3,5,8

Deadlift x 3,3,3

Ring Chin Up x 2,3,5

Optional 3 rounds

Reverse Lunge x 12-15ea

Hanging Tuck Sit x 10 breaths

Front Rack Carry x:30sec each

Day 2:

20 minutes

Single Leg Squat x 2,3,5 each

Archer Push-up x 2,3,5each

Gorilla Row x 3,5,8ea

Optional 3 rounds

Double KB Clean x 10

Front Rack Carry x :30 sec

Hollow Hold x :30sec

Day 3:

20 minutes

Pike Push-up x 10

Hindu Squat x 12

Suspension Row x 8

Kettlebell 1H Swing x 10 ea

Backward Leopard Crawl :20 sec

Week 5-8

Day 1:

20 Minutes

Incline Bench Press x 3,5,8

Deadlift x 3,3,3

Ring Chin Up x 2,3,5

Optional 3 rounds

Goblet Squat x 12-15

Hanging Leg Raise x10

Front Rack Carry x:30sec each

Day 2:

20 minutes

Rear Foot Elevated Split Squat x 2,3,5 each

One Arm KB Press x 2,3,5each

Gorilla Row x 3,5,8ea

Optional 3 rounds

Kettlebell Snatch x 10

Copenhagen Side Plank x :30 sec each

Farmer Carry x :30sec

Day 3:

20 minutes

Hindu Push-up x 10

Hindu Squat x 12

Suspension Scarecrow x 8

Kettlebell Swing x 10

Leopard Crawl :20 sec

Weeks 1-4

Day 1:

20 minutes alternating between

Deadlift x 3,2,1

Standing Press x 5,3,2

Optional - 3 Rounds

Close Grip Push-up x 10-15

Kettlebell Swing x 10.10.10 (set of 10 fast and loose 10 sec repeat)

Suitcase Carry x :30 seconds each side

Notes: If you don’t have a barbell you can swap deadlifts for heavy double kettlebell cleans

Day 2:

20 Minutes Alternating Between

Pull-up x 3,2,1

Rear Foot Elevated Split Squat x 5,3,2

Optional - 3 Rounds

Suspension Trainer Row x 10-15

Heels Elevated Goblet Squat x 10-15

Ab Wheel x 5-10

Day 3:

20 minutes

Single Leg Deadlift x 5-8ea

Birddog Row x 5-8ea

Single Leg Squat x 3-5ea

1H KB Press x 5-8ea

Waiter Carry x :30sec ea