Follow workout plans to make working out easier!
Track your workouts online & on your mobile device
Never miss a workout with scheduled workouts
Get notifications to keep your workouts on track
Sign Up
Are you a staff member, coach, or gym owner? See how we can help

Greatist GWOD: 2 Day Plan 3/11-4/7

1 Week / 2 Days per Week / Intermediate

0 ratings
Greatist GWOD: 2 Day Plan 3/11-4/7

Greatist GWOD: 2 Day Plan 3/11-4/7

1 Week / 2 Days per Week / Intermediate

0 ratings

Greatist GWOD: 2 Day Plan 3/11-4/7

1 Week / 2 Days per Week / Intermediate

0 ratings

Workout Goals

  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Barbell
  • Flat Bench
  • Squat Rack
  • Dumbbells
  • Chin-Up Bar
  • Cable Machine
Show All
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
Hamstrings / Intermediate
4 sets, 5 reps, 01:30 rest
4 5 -- 01:30
Chest / Beginner
3 sets, 5 reps
3 5 -- --:--
Quads / Intermediate
3 sets, 6 reps, 01:30 rest
3 6 -- 01:30
Chest / Intermediate
2 sets, 12 reps
2 12 -- --:--
Lats / Beginner
2 sets, 10 reps, 01:30 rest
2 10 -- 01:30
Lats / Beginner
2 sets, 12 reps
2 12 -- --:--
Abs / Expert
2 sets, 00:00:40, 01:30 rest
2 00:00:40 01:30
Quads / Intermediate
2 sets, 15 reps, 01:30 rest
2 15 -- 01:30
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

*Dumbbell Reverse Lunge: 6-8 reps per leg.
*Stir the Pot: shoot for 30-45 seconds each set.
*One-Arm Kettlebell Swing: can be subsituted for One-Arm Dumbbell Swing. Reps are per arm.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

NA

Exercise Sets Distance Time Reps Weight Rest
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
Quads / Beginner
3 sets, 5 reps
3 5 -- --:--
Lats / Intermediate
3 sets, 8 reps, 01:30 rest
3 8 01:30
Triceps / Intermediate
3 sets, 15 reps
3 15 -- --:--
Hamstrings / Intermediate
3 sets, 10 reps, 01:30 rest
3 10 -- 01:30
Glutes / Intermediate
3 sets, 10 reps
3 10 --:--
Shoulders / Intermediate
3 sets, 15 reps, 01:30 rest
3 15 -- 01:30
Biceps / Beginner
2 sets, 15 reps
2 15 -- --:--
Triceps / Beginner
2 sets, 15 reps, 01:30 rest
2 15 -- 01:30
Glutes / Intermediate
3 sets, 15 reps, 01:30 rest
3 15 -- 01:30
Quads / Very Easy
1 sets, 00:05:00
1 00:05:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Chin-Up: as many as possible (leaving 1-2 reps in the tank each set)
Single-Leg Hip Thrust: 10 reps each leg

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

NA

42 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Barbell
  • Flat Bench
  • Squat Rack
  • Dumbbells
  • Chin-Up Bar
  • Cable Machine
Show All

No Reviews yet.

Greatist GWOD: 2 Day Plan 3/11-4/7

42 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Barbell
  • Flat Bench
  • Squat Rack
  • Dumbbells
  • Chin-Up Bar
  • Cable Machine
Show All