The FlipFlop Fitness Guy

Bodybuilding, Multi-sport, Weightlifting, General Fitness, Functional Fitness, Strength & Conditioning
Coach
Tom Davis

This is a 9 day rotation of an upper/lower/cardio program FOR BEGINNERS, but anyone could use this program because simply put, the basics work.  These are super easy exercises that can be done at any gym.  Sessions are meant to be short - less than 60 Minutes.

If you're not married to the idea of every Monday being the same workout, give this a try.  Many of my clients have made excellent gains using it.

Features
7 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Cables // machines // free weights.
sample week banner image
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Sample Week
Week 1 of 15-week program
Sunday
Upper 1 - Back Bias

A

Pull-Up

2 x 6

B

Row - Tbar - Plate Loaded

2 x 6

C

Flye - Rear Delt - Machine

2 x 6

D

Overhead Press - Pronated - machine

2 x 6

E

Chest Press - Sternal - Machine

2 x 6

Monday
Lower 1 - Glute Bias

A

Hip Thrusts

2 x 6

B

Deadlift - Romanian - Barbell

2 x 6

C

Abduction (Glute Med) - Machine

2 x 6

D

Calf Raise - Standing

2 x 6

E

DB Lunges

2 x 6

Tuesday
Cardio

A

Cardio

1 x 45:00

Wednesday
Upper 2 - Chest Bias

A

Chest Press - Clavicular - Plate Loaded

2 x 6

B

Chest Press - Costal - Machine

2 x 6

C

Flye - Sternal Pec - Pec Deck

2 x 6

D

Pulldown - Neutral Grip - Shoulder Width - Cables

2 x 6

E

Barbell Bicep Curl

2 x 6

Thursday
Lower 2 - Quad Bias

A

Pendulum Squat - Quads

2 x 6

B

Leg Extensions

2 x 6

C

Bulgarian Split Squat

2 x 6

D

Glute Max Kickback

2 x 6

E

Lying Hamstring Curl

2 x 6

Friday
Cardio

A

Cardio

1 x 45:00

Saturday
Upper 3 - Shoulder Bias

A

Overhead Press - Smith Machine

2 x 6

B

Lateral Raise - Chest Supported - Dumbbells

2 x 6

C

Row - Upright - Cables

2 x 6

D

Row - Traps - Dumbbell Bench

2 x 6

E

Dip Machine - Tricep Dominant

2 x 6

9 Day BEGINNER U/L Program