Lebron James Workout Plan

4 Weeks / 4 Days per Week / Intermediate

3 ratings

Workout Summary

Its no secret that you have to be in optimal shape to excel in basketball, and Lebron Jame's muscle, vertical, and his career are a testimony to the importance of a good fitness routine. The Lebron James workout and diet plan aren’t made for building lots of mass, but are designed for gaining str... more

Its no secret that you have to be in optimal shape to excel in basketball, and Lebron Jame's muscle, vertical, and his career are a testimony to the importance of a good fitness routine. The Lebron James workout and diet plan aren’t made for building lots of mass, but are designed for gaining strength and getting ripped. The Lebron James weight training regimen can help you increase your overall performance in every sport.

Bring On the Supersets


You will notice right away there is a major difference in this Lebron workout from many other full body workout schedules. The entire Lebron James muscle building program consists of supersets. There are also very minimal periods of rest between sets in comparison to most workout programs. Every workout starts and ends with serious cardio including running and biking. We’re talking about very intense, fast-paced workouts that will keep your heart pumping and your muscles moving.

Challenge in Half the Time


While the Lebron James workouts may end up being shorter than average since they move so quick, you will find them quite challenging. Basketball is a fast-paced sport, and these workouts help build your endurance levels. The side effect of all this is you end up with the defined, toned muscles of an NBA superstar.

Eat Smaller Meals, More Often


Of course, nobody stays in shape if they don’t eat right. The Lebron James diet involves eating six small meals a day. This is a well known trick for keeping your metabolism burning at its optimum rate throughout the day. Eating the right combination of protein, healthy carbohydrates, and fruits and vegetables will give you super charged energy levels.

Higher-Carb Than Most Diets


The Lebron James diet is made to work in conjunction with the Lebron James training plan. You may notice there are more carbs in this diet than the standard high-protein, low-carb diet. That’s because you’ll be burning all that energy following the high-speed lebron james workout schedule.

Take Supplements


This diet plan also takes advantage of the many supplements that take the human body to peak performance. You’ll see creatine, whey protein, and amino acid supplements are a regular part of the regimen to help you get the most out of the Lebron James workout routine. Make sure you understand what these supplements do. They should only be used as directed and with strict adherence to the workout routines.

Become a Star Athlete!


It may take some time for you to start performing the Lebron workout at the proper speed and have enough endurance to push to the end. The Lebron James workout won’t get you a spot in the NBA automatically but it will definitely increase your performance in basketball or any other sport. Don't wait any longer, start following the Lebron James Workout Plan now!

Lebron James Workout Plan

4 Weeks / 4 Days per Week / Intermediate

3 ratings
Lebron James Workout Plan

Lebron James Workout Plan

4 Weeks / 4 Days per Week / Intermediate

3 ratings

Workout Summary

Its no secret that you have to be in optimal shape to excel in basketball, and Lebron Jame's muscle, vertical, and his career are a testimony to the importance of a good fitness routine. The Lebron James workout and diet plan aren’t made for building lots of mass, but are designed for gaining str... more

Its no secret that you have to be in optimal shape to excel in basketball, and Lebron Jame's muscle, vertical, and his career are a testimony to the importance of a good fitness routine. The Lebron James workout and diet plan aren’t made for building lots of mass, but are designed for gaining strength and getting ripped. The Lebron James weight training regimen can help you increase your overall performance in every sport.

Bring On the Supersets


You will notice right away there is a major difference in this Lebron workout from many other full body workout schedules. The entire Lebron James muscle building program consists of supersets. There are also very minimal periods of rest between sets in comparison to most workout programs. Every workout starts and ends with serious cardio including running and biking. We’re talking about very intense, fast-paced workouts that will keep your heart pumping and your muscles moving.

Challenge in Half the Time


While the Lebron James workouts may end up being shorter than average since they move so quick, you will find them quite challenging. Basketball is a fast-paced sport, and these workouts help build your endurance levels. The side effect of all this is you end up with the defined, toned muscles of an NBA superstar.

Eat Smaller Meals, More Often


Of course, nobody stays in shape if they don’t eat right. The Lebron James diet involves eating six small meals a day. This is a well known trick for keeping your metabolism burning at its optimum rate throughout the day. Eating the right combination of protein, healthy carbohydrates, and fruits and vegetables will give you super charged energy levels.

Higher-Carb Than Most Diets


The Lebron James diet is made to work in conjunction with the Lebron James training plan. You may notice there are more carbs in this diet than the standard high-protein, low-carb diet. That’s because you’ll be burning all that energy following the high-speed lebron james workout schedule.

Take Supplements


This diet plan also takes advantage of the many supplements that take the human body to peak performance. You’ll see creatine, whey protein, and amino acid supplements are a regular part of the regimen to help you get the most out of the Lebron James workout routine. Make sure you understand what these supplements do. They should only be used as directed and with strict adherence to the workout routines.

Become a Star Athlete!


It may take some time for you to start performing the Lebron workout at the proper speed and have enough endurance to push to the end. The Lebron James workout won’t get you a spot in the NBA automatically but it will definitely increase your performance in basketball or any other sport. Don't wait any longer, start following the Lebron James Workout Plan now!

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Exercise Mat
  • Dumbbells
  • Incline Bench
  • Flat Bench
  • Fitness Ball
  • Jump Rope
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:00, 01:00 rest
3 -- 00:01:00 -- -- 01:00
Default
Chest / Beginner
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Lats / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Hamstrings / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Middle Back / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you would prefer another warm up besides the treadmill that is okay. Just make sure that your blood is pumping and you are ready to go. Some Dynamic stretching is recommended as well.

For the stationary bike mix up the speeds i.e. Sprinting speed for 30-45 seconds and then jogging speed for 1-2 minutes. As you get better in shape your jogging speed periods should be shorter and less frequent.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Lower back secondary Biceps secondary Forearms secondary Hip flexors secondary Outer thighs secondary Groin secondary Traps secondary Obliques primary Chest primary Quads primary Abs primary Calves primary Glutes primary Shoulders primary Middle back primary Lats primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Intermediate
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Abs / Beginner
3 sets, 00:00:30, 01:00 rest
3 -- 00:00:30 -- -- 01:00
Default
Quads / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Hamstrings / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Calves / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you would prefer another warm up besides the treadmill that is okay. Just make sure that your blood is pumping and you are ready to go. Some Dynamic stretching is recommended as well. The single leg exercises are listed as repetitions per leg not total reps. Ride the stationary bike at one even speed for the designated period of time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Lower back secondary Biceps secondary Forearms secondary Hip flexors secondary Outer thighs secondary Groin secondary Traps secondary Obliques primary Chest primary Quads primary Abs primary Calves primary Glutes primary Shoulders primary Middle back primary Lats primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Lats / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Plank and Side plank should be held for 30-60 seconds, (side planks 30-60 seconds each side). If you would prefer another warm up besides the treadmill that is okay. Just make sure that your blood is pumping and you are ready to go. Some Dynamic stretching is recommended as well. The single arm exercises are listed as repetitions per arm. For the stationary bike mix up the speeds i.e. Sprinting speed for 30-45 seconds and then jogging speed for 1-2 minutes. As you get better in shape your jogging speed periods should be shorter and less frequent.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Lower back secondary Biceps secondary Forearms secondary Hip flexors secondary Outer thighs secondary Groin secondary Traps secondary Obliques primary Chest primary Quads primary Abs primary Calves primary Glutes primary Shoulders primary Middle back primary Lats primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Glutes / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Intermediate
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Calves / Beginner
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Exercise thumb
Calves / Expert
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Calves / Intermediate
00:00:30
-- -- 00:00:30 -- -- --:--
Default
Calves / Expert
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The single leg exercises are listed as repetitions per leg not total reps.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Lower back secondary Biceps secondary Forearms secondary Hip flexors secondary Outer thighs secondary Groin secondary Traps secondary Obliques primary Chest primary Quads primary Abs primary Calves primary Glutes primary Shoulders primary Middle back primary Lats primary Hamstrings primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:00, 01:00 rest
3 -- 00:01:00 -- -- 01:00
Default
Chest / Beginner
3 sets, 35 reps
3 -- --:--:-- 35 -- --:--
Default
Lats / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Hamstrings / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Middle Back / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you would prefer another warm up besides the treadmill that is okay. Just make sure that your blood is pumping and you are ready to go. Some Dynamic stretching is recommended as well.

For the stationary bike mix up the speeds i.e. Sprinting speed for 30-45 seconds and then jogging speed for 1-2 minutes. As you get better in shape your jogging speed periods should be shorter and less frequent.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Lower back secondary Biceps secondary Forearms secondary Hip flexors secondary Outer thighs secondary Groin secondary Traps secondary Obliques primary Chest primary Quads primary Abs primary Calves primary Glutes primary Shoulders primary Middle back primary Lats primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
3 sets, 35 reps
3 -- --:--:-- 35 -- --:--
Default
Abs / Beginner
3 sets, 00:00:45, 01:00 rest
3 -- 00:00:45 -- -- 01:00
Default
Quads / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Hamstrings / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you would prefer another warm up besides the treadmill that is okay. Just make sure that your blood is pumping and you are ready to go. Some Dynamic stretching is recommended as well. The single leg exercises are listed as repetitions per leg not total reps. Ride the stationary bike at one even speed for the designated period of time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Lower back secondary Biceps secondary Forearms secondary Hip flexors secondary Outer thighs secondary Groin secondary Traps secondary Obliques primary Chest primary Quads primary Abs primary Calves primary Glutes primary Shoulders primary Middle back primary Lats primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 24 reps
3 -- --:--:-- 24 -- --:--
Default
Abs / Beginner
3 sets, 24 reps, 01:00 rest
3 -- --:--:-- 24 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Lats / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Plank and Side plank should be held for 30-60 seconds, (side planks 30-60 seconds each side). If you would prefer another warm up besides the treadmill that is okay. Just make sure that your blood is pumping and you are ready to go. Some Dynamic stretching is recommended as well. The single arm exercises are listed as repetitions per arm. For the stationary bike mix up the speeds i.e. Sprinting speed for 30-45 seconds and then jogging speed for 1-2 minutes. As you get better in shape your jogging speed periods should be shorter and less frequent.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Lower back secondary Biceps secondary Forearms secondary Hip flexors secondary Outer thighs secondary Groin secondary Traps secondary Obliques primary Chest primary Quads primary Abs primary Calves primary Glutes primary Shoulders primary Middle back primary Lats primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Glutes / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Calves / Intermediate
1 sets, 00:00:45
1 -- 00:00:45 -- -- --:--
Default
Calves / Beginner
1 sets, 00:00:45
1 -- 00:00:45 -- -- --:--
Exercise thumb
Calves / Expert
1 sets, 00:00:45
1 -- 00:00:45 -- -- --:--
Default
Calves / Intermediate
00:00:45
-- -- 00:00:45 -- -- --:--
Default
Calves / Expert
1 sets, 00:00:45
1 -- 00:00:45 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:00:45
1 -- 00:00:45 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The single leg exercises are listed as repetitions per leg not total reps.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Lower back secondary Biceps secondary Forearms secondary Hip flexors secondary Outer thighs secondary Groin secondary Traps secondary Obliques primary Chest primary Quads primary Abs primary Calves primary Glutes primary Shoulders primary Middle back primary Lats primary Hamstrings primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 00:01:15
3 -- 00:01:15 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:15, 01:00 rest
3 -- 00:01:15 -- -- 01:00
Default
Chest / Beginner
3 sets, 40 reps
3 -- --:--:-- 40 -- --:--
Default
Lats / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Hamstrings / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Middle Back / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you would prefer another warm up besides the treadmill that is okay. Just make sure that your blood is pumping and you are ready to go. Some Dynamic stretching is recommended as well.

For the stationary bike mix up the speeds i.e. Sprinting speed for 30-45 seconds and then jogging speed for 1-2 minutes. As you get better in shape your jogging speed periods should be shorter and less frequent.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Lower back secondary Biceps secondary Forearms secondary Hip flexors secondary Outer thighs secondary Groin secondary Traps secondary Obliques primary Chest primary Quads primary Abs primary Calves primary Glutes primary Shoulders primary Middle back primary Lats primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
3 sets, 40 reps
3 -- --:--:-- 40 -- --:--
Default
Abs / Beginner
3 sets, 00:01:00, 01:00 rest
3 -- 00:01:00 -- -- 01:00
Default
Quads / Beginner
4 sets, 10 reps
4 -- --:--:-- 10 -- --:--
Default
Hamstrings / Intermediate
4 sets, 10 reps
4 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
4 sets, 10 reps
4 -- --:--:-- 10 -- --:--
Default
Calves / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you would prefer another warm up besides the treadmill that is okay. Just make sure that your blood is pumping and you are ready to go. Some Dynamic stretching is recommended as well. The single leg exercises are listed as repetitions per leg not total reps. Ride the stationary bike at one even speed for the designated period of time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Lower back secondary Biceps secondary Forearms secondary Hip flexors secondary Outer thighs secondary Groin secondary Traps secondary Obliques primary Chest primary Quads primary Abs primary Calves primary Glutes primary Shoulders primary Middle back primary Lats primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 00:01:15
3 -- 00:01:15 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:15
3 -- 00:01:15 -- -- --:--
Default
Abs / Intermediate
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Lats / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Shoulders / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Lats / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Plank and Side plank should be held for 30-60 seconds, (side planks 30-60 seconds each side). If you would prefer another warm up besides the treadmill that is okay. Just make sure that your blood is pumping and you are ready to go. Some Dynamic stretching is recommended as well. The single arm exercises are listed as repetitions per arm. For the stationary bike mix up the speeds i.e. Sprinting speed for 30-45 seconds and then jogging speed for 1-2 minutes. As you get better in shape your jogging speed periods should be shorter and less frequent.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Lower back secondary Biceps secondary Forearms secondary Hip flexors secondary Outer thighs secondary Groin secondary Traps secondary Obliques primary Chest primary Quads primary Abs primary Calves primary Glutes primary Shoulders primary Middle back primary Lats primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Intermediate
4 sets, 10 reps
4 -- --:--:-- 10 -- --:--
Default
Glutes / Intermediate
4 sets, 10 reps
4 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Calves / Intermediate
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
Default
Calves / Beginner
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
Exercise thumb
Calves / Expert
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
Default
Calves / Intermediate
00:01:00
-- -- 00:01:00 -- -- --:--
Default
Calves / Expert
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The single leg exercises are listed as repetitions per leg not total reps.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Lower back secondary Biceps secondary Forearms secondary Hip flexors secondary Outer thighs secondary Groin secondary Traps secondary Obliques primary Chest primary Quads primary Abs primary Calves primary Glutes primary Shoulders primary Middle back primary Lats primary Hamstrings primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Abs / Intermediate
4 sets, 00:01:15
4 -- 00:01:15 -- -- --:--
Default
Obliques / Intermediate
4 sets, 00:01:15, 01:00 rest
4 -- 00:01:15 -- -- 01:00
Default
Chest / Beginner
4 sets, 30 reps
4 -- --:--:-- 30 -- --:--
Default
Lats / Intermediate
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Hamstrings / Intermediate
4 sets, 10 reps
4 -- --:--:-- 10 -- --:--
Default
Middle Back / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you would prefer another warm up besides the treadmill that is okay. Just make sure that your blood is pumping and you are ready to go. Some Dynamic stretching is recommended as well.

For the stationary bike mix up the speeds i.e. Sprinting speed for 30-45 seconds and then jogging speed for 1-2 minutes. As you get better in shape your jogging speed periods should be shorter and less frequent.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Lower back secondary Biceps secondary Forearms secondary Hip flexors secondary Outer thighs secondary Groin secondary Traps secondary Obliques primary Chest primary Quads primary Abs primary Calves primary Glutes primary Shoulders primary Middle back primary Lats primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 25 reps
3 -- --:--:-- 25 -- --:--
Default
Abs / Intermediate
3 sets, 40 reps
3 -- --:--:-- 40 -- --:--
Default
Abs / Beginner
3 sets, 00:01:30, 01:00 rest
3 -- 00:01:30 -- -- 01:00
Default
Quads / Beginner
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Hamstrings / Intermediate
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Calves / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you would prefer another warm up besides the treadmill that is okay. Just make sure that your blood is pumping and you are ready to go. Some Dynamic stretching is recommended as well. The single leg exercises are listed as repetitions per leg not total reps. Ride the stationary bike at one even speed for the designated period of time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Lower back secondary Biceps secondary Forearms secondary Hip flexors secondary Outer thighs secondary Groin secondary Traps secondary Obliques primary Chest primary Quads primary Abs primary Calves primary Glutes primary Shoulders primary Middle back primary Lats primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 00:01:15
3 -- 00:01:15 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:15
3 -- 00:01:15 -- -- --:--
Default
Abs / Intermediate
3 sets, 40 reps
3 -- --:--:-- 40 -- --:--
Default
Abs / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
Default
Chest / Beginner
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Lats / Beginner
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Lats / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Plank and Side plank should be held for 30-60 seconds, (side planks 30-60 seconds each side). If you would prefer another warm up besides the treadmill that is okay. Just make sure that your blood is pumping and you are ready to go. Some Dynamic stretching is recommended as well. The single arm exercises are listed as repetitions per arm. For the stationary bike mix up the speeds i.e. Sprinting speed for 30-45 seconds and then jogging speed for 1-2 minutes. As you get better in shape your jogging speed periods should be shorter and less frequent.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Lower back secondary Biceps secondary Forearms secondary Hip flexors secondary Outer thighs secondary Groin secondary Traps secondary Obliques primary Chest primary Quads primary Abs primary Calves primary Glutes primary Shoulders primary Middle back primary Lats primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Glutes / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Intermediate
1 sets, 00:01:30
1 -- 00:01:30 -- -- --:--
Default
Calves / Beginner
1 sets, 00:01:30
1 -- 00:01:30 -- -- --:--
Exercise thumb
Calves / Expert
1 sets, 00:01:30
1 -- 00:01:30 -- -- --:--
Default
Calves / Intermediate
00:01:30
-- -- 00:01:30 -- -- --:--
Default
Calves / Expert
1 sets, 00:01:30
1 -- 00:01:30 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:01:30
1 -- 00:01:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The single leg exercises are listed as repetitions per leg not total reps.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Lower back secondary Biceps secondary Forearms secondary Hip flexors secondary Outer thighs secondary Groin secondary Traps secondary Obliques primary Chest primary Quads primary Abs primary Calves primary Glutes primary Shoulders primary Middle back primary Lats primary Hamstrings primary Muscles diagram

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Exercise Mat
  • Dumbbells
  • Incline Bench
  • Flat Bench
  • Fitness Ball
  • Jump Rope
Show All

186 people started this plan

1 Review

  • Thumb
    peyan
    almost 4 years ago
    #

Lebron James Workout Plan

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Exercise Mat
  • Dumbbells
  • Incline Bench
  • Flat Bench
  • Fitness Ball
  • Jump Rope
Show All

186 people started this plan