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60 DAY REVOLUTION: THE WORKOUT PLAN

Sixty days from today, you’ll be stronger, leaner, and smarter about how to craft your own workout programs.
This article appears in full in our October 2015 issue

 

Welcome to 60 Day Revolution!

Take a good look in the mirror right now and say “goodbye” to what you see. Sixty days from today, you’ll be stronger, leaner, and smarter about how to craft workout programs for yourself! Below we will show you the break down of each “Day.”

 

Upper Body Day

There are a wide variety of sets and reps used for each phase of the 60 Day Revolution. On Upper Body Day, there are different set and rep schemes for each triset. Refer to the chart below during each week of the program. All sets and reps are expressed as sets x reps. For instance, on Week 1 (Intro) on Triset # 1, you’ll do 3 x 10, or 3 sets of 10 reps. In Week 8 (Shock) on the same triset, you’ll do 7-10 sets of one rep. Use the heaviest weights you can manage with good form during all weeks, except for Week 7; this is a DELOAD and meant as a break before you hit Week 8, the SHOCK phase where you’ll use the heaviest possible weights that you can lift.

Important Note: As the reps pyramid down, go up in weight.

upper-body-chart

Lower Body Day

Refer to the chart below during each week of the program. All sets and reps are expressed as sets x reps. Use the heaviest weights you can manage with good form during all weeks, except for Week 7; this is a deload and meant as a break before you hit Week 8, the shock phase where you’ll use the heaviest possible weights that you can lift.

Important Note: As the reps pyramid down, go up in weight.

lower-body-graphic

Conditioning Day

On each conditioning day, PICK ONE OPTION: indoor sprint; outdoor sprint; or rowing machine, and use the rep guidelines provided for that week. Perform one conditioning day per week. If you have a lot of fat to lose, bump it up to two conditioning days per week. Note that Week 7 conditioning is 30 minutes of steady-state cardio at moderate intensity. There is no conditioning workout in Week 8, though you can perform Week 7’s steady-state cardio session if desired.

Full-Body Day

Refer to the chart below during each week of the program. All sets and reps are expressed as sets x reps. Use the heaviest weights you can manage with good form during all weeks, except for Week 7; this is a DELOAD and meant as a break before you hit Week 8, the SHOCK phase where you’ll use the heaviest possible weights that you can lift.

Important Note: As the reps pyramid down, go up in weight.

Full-body-graphicj

Jump Start

Perform the following warmup routine as a circuit before all workouts.

  • Shoulder Mobility* (10 reps)
  • Side Bend (10 each side)
  • Trunk Rotation (10 each side)
  • Yoga Pushup** (10 reps)
  • Band Pull-Apart (10 reps)

*You can use arm circles, face pulls, or the shoulder mobility exercise of your choice.
**Perform a normal pushup, then in the top position form a pike with your hips; your body will form a triangle with the ground; keep your back flat and legs straight.

 

Intro

Week 1

Base

Week 2

  • Day 8Upper BodyStart
  • Day 9Lower BodyStart
  • Day 10Conditioning (Choose 1)Start
  • Day 11Active RestStart
  • Day 12Full-BodyStart
  • Day 13Bodyweight ChallengeStart
  • Day 14Full RestStart

Overload: 1

Week 3

  • Day 15Upper BodyStart
  • Day 16Lower BodyStart
  • Day 17Conditioning (Choose 1)Start
  • Day 18Active RestStart
  • Day 19Full-BodyStart
  • Day 20Tabata Challenge: 1Start
  • Day 21Full RestStart

Overload: 2

Week 4

  • Day 22Upper BodyStart
  • Day 23Lower BodyStart
  • Day 24Conditioning (Choose 1)Start
  • Day 25Active RestStart
  • Day 26Full-BodyStart
  • Day 27Tabata Challenge: 2Start
  • Day 28Full RestStart

Overload: 3

Week 5

Overload: 4

Week 6

  • Day 36Upper BodyStart
  • Day 37Lower BodyStart
  • Day 38Conditioning (Choose 1)Start
  • Day 39Active RestStart
  • Day 40Full-BodyStart
  • Day 41Countdown ChallengeStart
  • Day 42Full RestStart

Deload

Week 7

Shock

Week 8

  • Day 50Upper BodyStart
  • Day 51Lower BodyStart
  • Day 52Conditioning (Optional)Start
  • Day 53Active RestStart
  • Day 54Full-BodyStart
  • Day 5550-Rep Club ChallengeStart
  • Day 56Full RestStart

Deload/Reset

Active Recover/Light Training

  • Day 57Active Recover/Light TrainingStart
  • Day 58Active Recover/Light TrainingStart
  • Day 59Active Recover/Light TrainingStart
  • Day 60Active Recover/Light TrainingStart