A Fitter You in 2022: Weeks 1 – 3

Give these two supersets a go for 3 weeks and get ready for the next leg of the journey ;)

Legs

Upper Body

Routine

Perform each exercise routine 2 times per week. You may stack/combine them as you please to fit for your schedule.
Number of sets:
- Foundation: 1 set
- Enhance: 2 sets
- Peak: 3 sets

Leg Day

Perform a 7 second isometric hold and follow with 12 controlled reps.

Front Squat
Calf Extensions (Neutral, outwards, inwards)
Hip abductions
Hip Adductions

Upper Body

Perform a 10 second isometric hold and follow with 12 controlled reps.

Chest Compressions
Lat Pulldown (Neutral Grip)
Lower Chest Compressions
Overhand Lat Pulldown
Upper Chest Compression
Reverse Grip Lat Pulldown
Side Chest Compression
Shoulder Presses
Upper Chest Fly
Deltoid Raise
Face Pulls with Reach
Reverse Flys
Back Rows
Bicep Curls
Tricep Cable Pushdown
Resisted Crunches
Risisted Crunches (Right)
Resisted Crunches (Left)

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Workout Categories

10-Min Upper Body Superset Workout with Bullworker | Chest, Back, Arms & Core in One Circuit

10 Minutes, Back, Biceps, Bow Classic, Chest, Core, Definition, Free, Growth, Intermediate, ISO-Bow, ISO-FLO, Isometrics with Isotonic, Shoulders, Steel Bow, Strength, Triceps, X5 Pro

This total upper body circuit blends isometric and isotonic resistance training, bodyweight suspension movements, and core work to build serious muscle definition, strength, and endurance — all in only 10 minutes.

Weeks 11 – 13: Chest/Tri, Back/Bi and Lower Body Splits

15 Minutes, 5 Minutes, Back, Biceps, Bow Classic, Chest, Core, Growth, Intermediate, ISO-FLO, ISO-Motion, Isometrics, Isometrics with Isotonic, Legs, Light, Multiple Videos, Shoulders, Steel Bow, Strength, Time to Thrive in 2025, Total Body, Triceps, X5 Pro

This workout follows a powerful 30-second isometric hold + 12-second rest protocol for 5 total sets per exercise, forcing maximum muscle fiber recruitment for rapid strength gains, muscle growth, and endurance.