Truck Driver Workout Plan

4 Weeks / 4 Days per Week / Intermediate

0 ratings

Workout Summary

Long haul trucking is one of America's most dangerous professions due to the risk of accidents and degenerative health issues, according to a 2008 study. Sitting for long periods of time, picking up heavy objects and subjecting the spine to the constant vibration of the truck puts your back at ri... more

Long haul trucking is one of America's most dangerous professions due to the risk of accidents and degenerative health issues, according to a 2008 study. Sitting for long periods of time, picking up heavy objects and subjecting the spine to the constant vibration of the truck puts your back at risk. A main concern is that repetitive vibration and heavy lifting can cause a herniated disc, which is when a vertebral disc compresses the nerves in the spinal column. This may cause pain in the back or sciatica pain down the leg.

The Truck Driver Workout is specifically designed to strengthen truckers to protect them from work-related injuries and improve job performance. This workout along with a program for healthy eating for truck drivers will have you looking and feeling great.

Truck Driver Workout

The Truck Driver Workout includes four different workouts comprising quick exercises using only your bodyweight or resistance bands. Bodyweight and resistance band moves are ideal truck driver exercises because resistance bands are portable. Stick a couple of resistance bands in your truck and you can do these truck driver workouts in a hotel room or anywhere along your route.

Each of the workouts includes four different weeks that increase in difficulty as you go. The first two weeks prepare your body for the more difficult third and fourth week. The workouts include a range of eight to 30 repetitions per exercise and two to three sets. The mix of low and high repetitions among the various exercises improves muscular strength, tone and muscular endurance.

Building Strength

The Truck Driver Workout performs three main functions: it strengthens your core, improves dynamic strength and increases strength for lifting heavy objects. Core strength is important to maintain good posture and protect the spine. Example exercises include sit-ups and planks.

Dynamic strength allows your body to more safely in various direction while carrying objects. Iso-explosive bodyweight jump squats and reverse lunges and twists are examples of two dynamic exercises in the Truck Driver Workout.

The Truck Driver Workout also includes truck driver exercises to strengthen your legs, arms, shoulders, back and chest so you can pick up heavy objects and produce more force during pushing and pulling movements. Classic exercises like push-ups and variations like resistance band target the upper body. Exercises like walking lunges and resistance band glute kickbacks strengthen the legs.

Increasing Flexibility

Prolonged sitting while driving causes your muscles to shorten, which makes them tight and vulnerable to injury. The Truck Driver Workout includes quick exercises to stretch your muscles. Do stretches like the tricep stretch, standing toe touch, one-arm shoulder stretch and behind head chest stretch every time you hop in and out of your truck. The program also includes stretches like the floor calf stretch and cat stretch that you can do in a hotel room.

Getting the Right Nutrition

Another concern for truck drivers is eating habits. Truck drivers rarely can eat consistent, healthy meals. Ask a doctor or nutritionist about a plan for healthy eating for truck drivers to use with the Truck Driver Workout program. Also, check out the recommend supplements to accompany this Truck Driver Workout Plan to see the best results.

Truck Driver Workout Plan

4 Weeks / 4 Days per Week / Intermediate

0 ratings
Truck Driver Workout Plan

Truck Driver Workout Plan

4 Weeks / 4 Days per Week / Intermediate

0 ratings

Workout Summary

Long haul trucking is one of America's most dangerous professions due to the risk of accidents and degenerative health issues, according to a 2008 study. Sitting for long periods of time, picking up heavy objects and subjecting the spine to the constant vibration of the truck puts your back at ri... more

Long haul trucking is one of America's most dangerous professions due to the risk of accidents and degenerative health issues, according to a 2008 study. Sitting for long periods of time, picking up heavy objects and subjecting the spine to the constant vibration of the truck puts your back at risk. A main concern is that repetitive vibration and heavy lifting can cause a herniated disc, which is when a vertebral disc compresses the nerves in the spinal column. This may cause pain in the back or sciatica pain down the leg.

The Truck Driver Workout is specifically designed to strengthen truckers to protect them from work-related injuries and improve job performance. This workout along with a program for healthy eating for truck drivers will have you looking and feeling great.

Truck Driver Workout

The Truck Driver Workout includes four different workouts comprising quick exercises using only your bodyweight or resistance bands. Bodyweight and resistance band moves are ideal truck driver exercises because resistance bands are portable. Stick a couple of resistance bands in your truck and you can do these truck driver workouts in a hotel room or anywhere along your route.

Each of the workouts includes four different weeks that increase in difficulty as you go. The first two weeks prepare your body for the more difficult third and fourth week. The workouts include a range of eight to 30 repetitions per exercise and two to three sets. The mix of low and high repetitions among the various exercises improves muscular strength, tone and muscular endurance.

Building Strength

The Truck Driver Workout performs three main functions: it strengthens your core, improves dynamic strength and increases strength for lifting heavy objects. Core strength is important to maintain good posture and protect the spine. Example exercises include sit-ups and planks.

Dynamic strength allows your body to more safely in various direction while carrying objects. Iso-explosive bodyweight jump squats and reverse lunges and twists are examples of two dynamic exercises in the Truck Driver Workout.

The Truck Driver Workout also includes truck driver exercises to strengthen your legs, arms, shoulders, back and chest so you can pick up heavy objects and produce more force during pushing and pulling movements. Classic exercises like push-ups and variations like resistance band target the upper body. Exercises like walking lunges and resistance band glute kickbacks strengthen the legs.

Increasing Flexibility

Prolonged sitting while driving causes your muscles to shorten, which makes them tight and vulnerable to injury. The Truck Driver Workout includes quick exercises to stretch your muscles. Do stretches like the tricep stretch, standing toe touch, one-arm shoulder stretch and behind head chest stretch every time you hop in and out of your truck. The program also includes stretches like the floor calf stretch and cat stretch that you can do in a hotel room.

Getting the Right Nutrition

Another concern for truck drivers is eating habits. Truck drivers rarely can eat consistent, healthy meals. Ask a doctor or nutritionist about a plan for healthy eating for truck drivers to use with the Truck Driver Workout program. Also, check out the recommend supplements to accompany this Truck Driver Workout Plan to see the best results.

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Resistance Band
  • Ankle Weights
  • Flat Bench
  • Partner
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Beginner
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Quads / Beginner
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Shoulders / Beginner
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Biceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Lower Back / Intermediate
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Quads / Beginner
3 sets, 20 reps, 00:30 rest
3 -- --:--:-- 20 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Being a trucker is a very demanding job and requires long hours behind the wheel. These trucker workouts are designed to be able to be done in 20-30 minutes and can be done pretty much anywhere. The only thing that is required is a resistance band which can be found at Walmart for about ten bucks. This workout will help you stay healthier and also help you stay more focused on the road as a driver.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Traps secondary Lats secondary Middle back secondary Hip flexors secondary Forearms secondary Quads primary Chest primary Shoulders primary Abs primary Triceps primary Obliques primary Hamstrings primary Lower back primary Calves primary Biceps primary Outer thighs primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
2 sets, 8 reps
2 -- --:--:-- 8 -- --:--
Default
Quads / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Triceps / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Shoulders / Beginner
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Shoulders / Beginner
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Abs / Beginner
2 sets, 14 reps
2 -- --:--:-- 14 -- --:--
Default
Abs / Intermediate
2 sets, 14 reps
2 -- --:--:-- 14 -- --:--
Default
Quads / Intermediate
2 sets, 20 reps, 01:00 rest
2 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Being a trucker is a very demanding job and requires long hours behind the wheel. These trucker workouts are designed to be able to be done in 20-30 minutes and can be done pretty much anywhere. The only thing that is required is a resistance band which can be found at Walmart for about ten bucks. This workout will help you stay healthier and also help you stay more focused on the road as a driver.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Traps secondary Lats secondary Middle back secondary Hip flexors secondary Forearms secondary Quads primary Chest primary Shoulders primary Abs primary Triceps primary Obliques primary Hamstrings primary Lower back primary Calves primary Biceps primary Outer thighs primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
2 sets, 10 reps, 00:30 rest
2 -- --:--:-- 10 -- 00:30
Default
Abs / Intermediate
2 sets, 14 reps, 00:30 rest
2 -- --:--:-- 14 -- 00:30
Default
Calves / Beginner
2 sets, 12 reps, 00:30 rest
2 -- --:--:-- 12 -- 00:30
Default
Outer Thighs / Beginner
2 sets, 10 reps, 00:30 rest
2 -- --:--:-- 10 -- 00:30
Default
Quads / Intermediate
2 sets, 8 reps, 00:30 rest
2 -- --:--:-- 8 -- 00:30
Default
Glutes / Intermediate
2 sets, 8 reps, 00:30 rest
2 -- --:--:-- 8 -- 00:30
Default
Abs / Intermediate
2 sets, 00:00:45
2 -- 00:00:45 -- -- --:--
Default
Obliques / Intermediate
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Being a trucker is a very demanding job and requires long hours behind the wheel. These trucker workouts are designed to be able to be done in 20-30 minutes and can be done pretty much anywhere. The only thing that is required is a resistance band which can be found at Walmart for about ten bucks. This workout will help you stay healthier and also help you stay more focused on the road as a driver.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Traps secondary Lats secondary Middle back secondary Hip flexors secondary Forearms secondary Quads primary Chest primary Shoulders primary Abs primary Triceps primary Obliques primary Hamstrings primary Lower back primary Calves primary Biceps primary Outer thighs primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Calves / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Quads / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Quads / Intermediate
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Hamstrings / Beginner
2 sets, 15 reps00:00:30
2 -- 00:00:30 15 -- --:--
Default
Triceps / Beginner
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Shoulders / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Hamstrings / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Chest / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Lower Back / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Sitting in the same position all day can really tighten up your muscles. This is why it is not only important to exercise but to also stretch. Go through this stretching routine 2-4 times a week or as often as necessary. Don't try and stretch your muscles farther then you are comfortable. If at first you can only stretch a few inches then just start there and you will be able to gradually stretch more as the weeks go by.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Traps secondary Lats secondary Middle back secondary Hip flexors secondary Forearms secondary Quads primary Chest primary Shoulders primary Abs primary Triceps primary Obliques primary Hamstrings primary Lower back primary Calves primary Biceps primary Outer thighs primary Glutes primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Beginner
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Quads / Beginner
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Shoulders / Beginner
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Biceps / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Lower Back / Intermediate
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Quads / Beginner
3 sets, 20 reps, 00:30 rest
3 -- --:--:-- 20 -- 00:30
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Being a trucker is a very demanding job and requires long hours behind the wheel. These trucker workouts are designed to be able to be done in 20-30 minutes and can be done pretty much anywhere. The only thing that is required is a resistance band which can be found at Walmart for about ten bucks. This workout will help you stay healthier and also help you stay more focused on the road as a driver.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Traps secondary Lats secondary Middle back secondary Hip flexors secondary Forearms secondary Quads primary Chest primary Shoulders primary Abs primary Triceps primary Obliques primary Hamstrings primary Lower back primary Calves primary Biceps primary Outer thighs primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
2 sets, 10 reps
2 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Triceps / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
2 sets, 20 reps
2 -- --:--:-- 20 -- --:--
Default
Quads / Intermediate
2 sets, 30 reps, 01:00 rest
2 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Being a trucker is a very demanding job and requires long hours behind the wheel. These trucker workouts are designed to be able to be done in 20-30 minutes and can be done pretty much anywhere. The only thing that is required is a resistance band which can be found at Walmart for about ten bucks. This workout will help you stay healthier and also help you stay more focused on the road as a driver.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Traps secondary Lats secondary Middle back secondary Hip flexors secondary Forearms secondary Quads primary Chest primary Shoulders primary Abs primary Triceps primary Obliques primary Hamstrings primary Lower back primary Calves primary Biceps primary Outer thighs primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
2 sets, 10 reps, 00:30 rest
2 -- --:--:-- 10 -- 00:30
Default
Abs / Intermediate
2 sets, 14 reps, 00:30 rest
2 -- --:--:-- 14 -- 00:30
Default
Calves / Beginner
2 sets, 12 reps, 00:30 rest
2 -- --:--:-- 12 -- 00:30
Default
Outer Thighs / Beginner
2 sets, 10 reps, 00:30 rest
2 -- --:--:-- 10 -- 00:30
Default
Quads / Intermediate
2 sets, 8 reps, 00:30 rest
2 -- --:--:-- 8 -- 00:30
Default
Glutes / Intermediate
2 sets, 8 reps, 00:30 rest
2 -- --:--:-- 8 -- 00:30
Default
Abs / Intermediate
2 sets, 00:00:45
2 -- 00:00:45 -- -- --:--
Default
Obliques / Intermediate
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Being a trucker is a very demanding job and requires long hours behind the wheel. These trucker workouts are designed to be able to be done in 20-30 minutes and can be done pretty much anywhere. The only thing that is required is a resistance band which can be found at Walmart for about ten bucks. This workout will help you stay healthier and also help you stay more focused on the road as a driver.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Traps secondary Lats secondary Middle back secondary Hip flexors secondary Forearms secondary Quads primary Chest primary Shoulders primary Abs primary Triceps primary Obliques primary Hamstrings primary Lower back primary Calves primary Biceps primary Outer thighs primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Calves / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Quads / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Quads / Intermediate
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Hamstrings / Beginner
2 sets, 15 reps00:00:30
2 -- 00:00:30 15 -- --:--
Default
Triceps / Beginner
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Shoulders / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Hamstrings / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Chest / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Lower Back / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Sitting in the same position all day can really tighten up your muscles. This is why it is not only important to exercise but to also stretch. Go through this stretching routine 2-4 times a week or as often as necessary. Don't try and stretch your muscles farther then you are comfortable. If at first you can only stretch a few inches then just start there and you will be able to gradually stretch more as the weeks go by.

  • Primary
  • Secondary

Muscles Worked

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

Notes for Week 1, Day 1

Being a trucker is a very demanding job and requires long hours behind the wheel. These trucker workouts are designed to be able to be done in 20-30 minutes and can be done pretty much anywhere. The only thing that is required is a resistance band which can be found at Walmart for about ten bucks. This workout will help you stay healthier and also help you stay more focused on the road as a driver.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Traps secondary Lats secondary Middle back secondary Hip flexors secondary Forearms secondary Quads primary Chest primary Shoulders primary Abs primary Triceps primary Obliques primary Hamstrings primary Lower back primary Calves primary Biceps primary Outer thighs primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Triceps / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Beginner
3 sets, 14 reps
3 -- --:--:-- 14 -- --:--
Default
Abs / Intermediate
3 sets, 14 reps
3 -- --:--:-- 14 -- --:--
Default
Quads / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Being a trucker is a very demanding job and requires long hours behind the wheel. These trucker workouts are designed to be able to be done in 20-30 minutes and can be done pretty much anywhere. The only thing that is required is a resistance band which can be found at Walmart for about ten bucks. This workout will help you stay healthier and also help you stay more focused on the road as a driver.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Traps secondary Lats secondary Middle back secondary Hip flexors secondary Forearms secondary Quads primary Chest primary Shoulders primary Abs primary Triceps primary Obliques primary Hamstrings primary Lower back primary Calves primary Biceps primary Outer thighs primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Abs / Intermediate
3 sets, 14 reps, 00:30 rest
3 -- --:--:-- 14 -- 00:30
Default
Calves / Beginner
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Outer Thighs / Beginner
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Quads / Intermediate
3 sets, 8 reps, 00:30 rest
3 -- --:--:-- 8 -- 00:30
Default
Glutes / Intermediate
3 sets, 8 reps, 00:30 rest
3 -- --:--:-- 8 -- 00:30
Default
Abs / Intermediate
3 sets, 00:00:45
3 -- 00:00:45 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:00:30
3 -- 00:00:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Being a trucker is a very demanding job and requires long hours behind the wheel. These trucker workouts are designed to be able to be done in 20-30 minutes and can be done pretty much anywhere. The only thing that is required is a resistance band which can be found at Walmart for about ten bucks. This workout will help you stay healthier and also help you stay more focused on the road as a driver.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Traps secondary Lats secondary Middle back secondary Hip flexors secondary Forearms secondary Quads primary Chest primary Shoulders primary Abs primary Triceps primary Obliques primary Hamstrings primary Lower back primary Calves primary Biceps primary Outer thighs primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Calves / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Quads / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Quads / Intermediate
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Hamstrings / Beginner
2 sets, 15 reps00:00:30
2 -- 00:00:30 15 -- --:--
Default
Triceps / Beginner
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Shoulders / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Hamstrings / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Chest / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Lower Back / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Sitting in the same position all day can really tighten up your muscles. This is why it is not only important to exercise but to also stretch. Go through this stretching routine 2-4 times a week or as often as necessary. Don't try and stretch your muscles farther then you are comfortable. If at first you can only stretch a few inches then just start there and you will be able to gradually stretch more as the weeks go by.

  • Primary
  • Secondary

Muscles Worked

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

Notes for Week 1, Day 1

Being a trucker is a very demanding job and requires long hours behind the wheel. These trucker workouts are designed to be able to be done in 20-30 minutes and can be done pretty much anywhere. The only thing that is required is a resistance band which can be found at Walmart for about ten bucks. This workout will help you stay healthier and also help you stay more focused on the road as a driver.

  • Primary
  • Secondary

Muscles Worked

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

Notes for Week 1, Day 1

Being a trucker is a very demanding job and requires long hours behind the wheel. These trucker workouts are designed to be able to be done in 20-30 minutes and can be done pretty much anywhere. The only thing that is required is a resistance band which can be found at Walmart for about ten bucks. This workout will help you stay healthier and also help you stay more focused on the road as a driver.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Traps secondary Lats secondary Middle back secondary Hip flexors secondary Forearms secondary Quads primary Chest primary Shoulders primary Abs primary Triceps primary Obliques primary Hamstrings primary Lower back primary Calves primary Biceps primary Outer thighs primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Intermediate
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Abs / Intermediate
3 sets, 14 reps, 00:30 rest
3 -- --:--:-- 14 -- 00:30
Default
Calves / Beginner
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Outer Thighs / Beginner
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Quads / Intermediate
3 sets, 8 reps, 00:30 rest
3 -- --:--:-- 8 -- 00:30
Default
Glutes / Intermediate
3 sets, 8 reps, 00:30 rest
3 -- --:--:-- 8 -- 00:30
Default
Abs / Intermediate
3 sets, 00:00:45
3 -- 00:00:45 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:00:30
3 -- 00:00:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Being a trucker is a very demanding job and requires long hours behind the wheel. These trucker workouts are designed to be able to be done in 20-30 minutes and can be done pretty much anywhere. The only thing that is required is a resistance band which can be found at Walmart for about ten bucks. This workout will help you stay healthier and also help you stay more focused on the road as a driver.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Groin secondary Traps secondary Lats secondary Middle back secondary Hip flexors secondary Forearms secondary Quads primary Chest primary Shoulders primary Abs primary Triceps primary Obliques primary Hamstrings primary Lower back primary Calves primary Biceps primary Outer thighs primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Calves / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Quads / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Quads / Intermediate
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Hamstrings / Beginner
2 sets, 15 reps00:00:30
2 -- 00:00:30 15 -- --:--
Default
Triceps / Beginner
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Shoulders / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Hamstrings / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Chest / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
Default
Lower Back / Very Easy
2 sets, 00:00:30
2 -- 00:00:30 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Sitting in the same position all day can really tighten up your muscles. This is why it is not only important to exercise but to also stretch. Go through this stretching routine 2-4 times a week or as often as necessary. Don't try and stretch your muscles farther then you are comfortable. If at first you can only stretch a few inches then just start there and you will be able to gradually stretch more as the weeks go by.

  • Primary
  • Secondary

Muscles Worked

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

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Resistance Band
  • Ankle Weights
  • Flat Bench
  • Partner

12 people started this plan

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Truck Driver Workout Plan

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Resistance Band
  • Ankle Weights
  • Flat Bench
  • Partner

12 people started this plan