The HellFire Training Plan

Workout Summary

  • Men
  • Full Body
  • Level: Intermediate-Advanced
  • 12 Weeks
  • Fat Loss
  • Muscle Growth
  • Muscle Strength
  • Muscle Endurance
Session Duration
60 Minutes
Frequency Per Week
5 Days

Training Schedule

  • MON - Upper Body A
  • TUE - Lower Body A
  • WED - Rest Day
  • THU - Cardio
  • FRI - Upper Body B
  • SAT - Lower Body B
  • SUN - Rest Day

Training Notes

For the best results always use a weight that makes your last rep feel impossible!

Week 1-4 (1A & 1B)

Warm-up program:

intervals: 1min steady /1min sprint

total time: 8 mins

Equipment: ROWING MACHINE

Main Session:

sets: 4 | Reps: 18

EXERCISES: 1, 2, 3, 4

SETS: 3 | Reps: to Failure

EXERCISES: 5, 6, 7

TEMPO: 2:0:2:0

REST: 60 SECONDS

1) BARBELL BENCH PRESS

2) SINGLE ARM DUMBBELL ROW

3) SEATED DUMBBELL SHOULDER PRESS

4) CHIN UPS or LAT PULLDOWN (UNDERHAND GRIP)

5) CONCENTRATION CURLS

6) CABLE TRICEPS PUSHDOWN

7) SIT UPS

End Cardio:

RUNNING

TOTAL TIME: 5 MINUTES

EQUIPMENT: TREADMILL

Warm-up program:

intervals: 1min steady /1min sprint

total time: 8 mins

Equipment: UPRIGHT CYCLE

Main Session:

sets: 4

reps: 18

TEMPO: 2:0:2:0

REST: 45-60 SECONDS

1 – Barbell Squat

2) SEATED OR LYING LEG CURL MACHINE 

3) SEATED LEG EXTENSION

4) WEIGHTED STANDING CALF RAISES (USE DUMBBELLS)

5) SIT UPS

6) FOREARM PLANK – 4 x to failure

End Cardio:

running

total time: 5 MINUTES

equipment: TREADMILL

Cardio program:

part 1

intervalS: 2 min jogging / 1 min running

total time: 30 min

equipment: treadmill

part 2

fast walking

incline: 10-15%

Total time: 15 minutes

equipment: treadmill

part 3

LIGHT STRETCHING

total time: 10MINS

Warm-up program:

intervals: 2min JOGGING/30 seconds sprint

total time: 12 mins

equipment: TREADMILL

Main Session:

sets: 4

reps: 12

TEMPO: 2:0:2:0

REST: 60 SECONDS

1 – Incline Dumbbell Bench Press

2 – Incline Dumbbell Fly

3 – Lat Pulldown

4 – Bent over barbell Row (Underhand Grip)

5 – Dumbbell Lateral Raise

6 – Dumbbell Front raise

7 – Cable triceps pushdown

8 – Barbell Bicep Curl 

End Cardio:

intense pace

total time: 5 MINUTES

equipment: ROWING MACHINE

Warm-up program:

intervals: 2min jog/1min run

total time: 12 mins

Equipment: treadmill

Main Session:

sets: 4

reps: 10

TEMPO: 2:0:2:0

REST: 60 SECONDS

1 – Leg Press Machine (Alternative: Barbell Squat)

2 – Barbell DeadLift

3 – Barbell Atlernate Lunges

4 – Seated or lying Leg Curl Machine

5 – Cable Crunches

6 – Hanging Knee Raise

7 – Weighted russain twist 

End Cardio:

intense pace

total time: 5 MINUTES

equipment: UPRIGHT CYCLE

Week 5-8 (2A & 2B)

Warm-up program:

intervals: 1min steady /1min sprint

total time: 8 mins

Equipment: ROWING MACHINE

Main Session:

sets: 4

reps: 18

rest: 45-60 seconds

TEMPO: 2:0:2:0

REST: 60 SECONDS

1 – Decline Bench Press

2 – Upright barbell row

3 – alternating dumbbell shoulder press

4 – Pull Ups or lat pulldown (Underhand Grip)

5 – Hammer Curls

6 – Overhead triceps extensions

7 – plank jacks

End Cardio:

FAST PACE

TOTAL TIME: 8 MINUTES

equipment: X-TRAINER

Warm-up program:

intervals: 1min steady / 2min sprint

total time: 12 mins

equipment: UPRIGHT bike

Main Session:

sets: 5 | Reps: 18

exercises: 1, 2

rest: 60-90 seconds

sets: 4 | reps: to failure

Exercises : 3, 4, 5, 6

TEMPO: 2:0:2:0

REST: 45 SECONDS

1 – Barbell Squat

2 – Barbell Hip Thrusts

3 – seated leg extension

4 –  Seated or Lying Leg Curls

5 – Ab Crunches

6 – Mountain climbers 

End Cardio:

fast walking

incline: 7-10%

total time: 8 MINUTES

equipment: TREADMILL

Cardio program:

part 1

intervalS: 2 min jogging / 1 min running

total time: 30 min

equipment: treadmill

part 2

fast walking

incline: 10-15%

Total time: 15 minutes

equipment: treadmill

part 3

LIGHT STRETCHING

total time: 10MINS

Warm-up program:

jogging

incline: 2%

total time: 10 mins

equipment: TREADMILL

Main Session:

sets: 4

reps: 12

TEMPO: 2:0:2:0

REST: 60 SECONDS

1 – Flat dumbbell bench press

2 – Flat dumbbell fly

3 – seated row machine

4 – alternating dumbbell row

5 – military barbell press

6 – Dumbbell Rear Delt Fly

7 – Cable triceps kickback

8 – Barbell Reverse Curl 

End Cardio:

intrense pace

total time: 5 MINUTES

equipment: ROWING MACHINE

Warm-up program:

intervals

1min Steady/1min sprint

total time: 5 mins

equipment: x-trainer/ elliptical

Main Session:

sets: 5 | exercises: 1, 2

reps: 10

rest: 60-90 seconds

sets: 4 | exercises: 3, 4, 5, 6, 7

reps: 10

TEMPO: 2:0:2:0

REST: 60 SECONDS 

1) BARBELL WIDE SQUAT

2) DUMBBELL DEADLIFT

3) DUMBBELL SPLIT SQUATS

4) LEG CURL MACHINE

5) CABLE CRUNCHES

6) HANGING LEG RAISES

7) REVERSE CRUNCHES

End Cardio:

INTENSE PACE

TOTAL TIME: 3 MINUTES

equipment: upright bike

Week 9-12 (3A & 3B)

Warm-up program:

intervals: 1min steady /1min sprint

total time: 6 mins

equipment: rowing machine

Main Session:

sets: 2 | Reps: progressive dropset / failure

Exercise: 1

reps: to failure / progressive dropset

example set: 50kg x failure, 55kg x failure, 60kg x failure, 65kg x failure

rest: 60-90 seconds

sets: 3  Reps: 18

Exercises: 2, 3, 4, 5, 6

TEMPO: 2:0:2:0

REST: 60 SECONDS

1 – Incline Bench Press (Progressive Dropset)

2 – Decline Dumbbell Fly

3 – Flat Dumbbell Fly

4 – Alternating Dumbbell Shoulder Press

5 – Lateral Dumbbell Raises

6 – Triceps Dips

7 – Overhead Triceps Extensions

8 – Original Plank – 3 x failure 

End Cardio:

fast walk

incline: 10-15%

total time: 8 MINUTES

equipment: treadmill

Warm-up program:

steady state: jogging

incline: 4%

total time: 8 mins

equipment: treadmill

Main Session:

sets: 4 | Reps: 18

exercises: 1, 2, 3, 4

sets: 3 | Reps: to failure

exercises: 5, 6, 7

TEMPO: 2:0:2:0

REST: 60 SECONDS

1 – Barbell Squat

2 – Barbell deadlift

3 – dumbbell curtsy lunges

4 – seated or lying leg curls

5 – seated leg extensions

6 – Sit ups

7 – Reverse Crunches 

End Cardio:

steady state: jogging

incline: 3%

total time: 5 MINUTES

equipment: treadmill

Cardio program:

part 1

intervalS: 2 min jogging / 1 min running

total time: 30 min

equipment: treadmill

part 2

fast walking

incline: 10-15%

Total time: 15 minutes

equipment: treadmill

part 3

LIGHT STRETCHING

total time: 10MINS

Warm-up program:

intervals: 1min steady / 30 seconds sprint

total time: 8 mins

equipment: rowing machine

Main Session:

sets: 4 | Reps: 12

exercises: 1, 2, 3, 4, 5, 6, 7, 8

rest: 60 seconds

TEMPO: 2:0:2:0

sets: 2 | Reps: 21 / Matrix

exercise: 9

reps: 21’s / matrix

example set: –

(step 1) 7 reps from extension to 90 degrees of elbow flexion

(Step 2) 7 reps from 90 degrees of elbow flexion to full flexion

(Step 3) 7 reps full range of movement

REST: 45 SECONDS

1 – Lat Pulldown

2 – Single Arm Dumbbell Row

3 – Barbell Deadlift

4 – Alternating Dumbbell Row

5 – Back Hyperextensions (Use machine or body weight)

6 – Dumbbell Rear Delt fly

7 – Hammer Curls

8 – Barbell Reverse Curl

9 – Dumbbell Bicep curls (Matrix)

End Cardio:

JOGGING

TOTAL TIME: 5 MINUTES

EQUIPMENT: TREADMILL

Warm-up program:

intervals: 2min moderate / 1min fast / 30seconds sprint

total time: 10 mins

equipment: x-trainer

Main Session:

sets: 5 | Reps: 12

exercises: 1, 2

sets: 4 | Reps: 15

Exercises: 3, 4, 5, 6, 7

reps: 15

tempo: 2:0:1:0

REST: 60 SECONDS

1 – Dumbbell split squat

2 – barbell hip thrust

3 – cable leg abductions

4 – cable leg adductions

5 – cable crunches

6 – weighted russian twist

7 – dumbbell side bends 

End Cardio:

h.i.i.t: 30 seconds slow /30 seconds sprint

total time: 5 MINUTES

equipment: upright bike

Run.

Lift.

Live.