The Fitness Remodel

Strength & Conditioning
Coach
Derek Calhoon

This program is made for those that want or need to be as effective as they can in the gym. Only 3 days a week in the gym with workouts that shouldn't take longer than 40 mins each. Cardio days at least 2 days a week at a max of 30mins each. For the gym, days make sure we are using a full range of motion for each movement and that each weight is controllable for each rep. 

Features
3 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Bench Press

4 x 5 @ 80, 80, 85, 85 %

B1

Chin-Up

4 x 5

B2

DB Seated Overhead Press

4 x 8

C1

DB RDL

3 x 10

C2

Walking Lunges

3 x 10

Monday
Week 1 Day 2

A

Walk

1 x 30:00

B

Jog

1 x 2

C

Rowing

1 x 30:00

D

Biking

1 x 30:00

Tuesday
Week 1 Day 3

A

Back Squat

4 x 5 @ 80, 80, 85, 85 %

B1

1-Arm DB Row

3 x 8

B2

DB Incline Bench Press

3 x 10

C1

Step-Ups

4 x 6

C2

Cable Face Pull

4 x 15

Wednesday
Week 1 Day 4

A

Walk

1 x 30:00

B

Jog

1 x 2

C

Rowing

1 x 30:00

D

Biking

1 x 30:00

Thursday
Week 1 Day 5

A

Bent Over Row

4 x 8

B

RDL

3 x 10

C1

Middle Cable Chest Fly

4 x 12

C2

Seated Cable Row

4 x 12

The 9-5er