Shared workout planMetric / Training library
8-Week Consistency Builder
Shared with you by ZachBuild a dependable three-day weekly movement routine with bodyweight strength, controlled conditioning, and easy walking.
Train on Tuesday, Thursday, and Saturday. The first four weeks establish an easy-to-repeat baseline; the final four weeks add a small amount of volume and conditioning time. Keep Thursday circuits smooth rather than all-out, and use the Saturday walk as low-intensity recovery movement.
Workouts06sessions
Exercises27movements
Phase 1
Day 1 · 28 daysFoundation and Routine
Full Body
Full-Body Foundation
Mon- Cat-cow1 min
- Bodyweight squats2 sets · 10 reps
- Reverse lunges2 sets · 8 reps
- Glute bridge2 sets · 12 reps
- Knee push-ups2 sets · 8 reps
- Supermans2 sets · 10 reps
- Plank30 sec
CrossFit
Steady Bodyweight Circuit
Wed- Walking5 min
- Bodyweight squatsAMRAP · 12 min · Targets per round1 set · 10 reps
- Knee push-upsAMRAP · 12 min · Targets per round1 set · 6 reps
- Glute bridgeAMRAP · 12 min · Targets per round1 set · 10 reps
- Mountain climbersAMRAP · 12 min · Targets per round1 set · 12 reps
Cardio
Easy Reset Walk
Fri- Walking45 min
Phase 2
Day 29 · 28 daysBuild and Reinforce
Full Body
Full-Body Progression
Mon- Cat-cow1 min
- Squats3 sets · 12 reps
- Reverse lunges3 sets · 8 reps
- Glute bridge3 sets · 12 reps
- Push-ups3 sets · 8 reps
- Supermans3 sets · 10 reps
- Plank45 sec
CrossFit
Controlled Conditioning Circuit
Wed- Walking5 min
- SquatsAMRAP · 15 min · Targets per round1 set · 12 reps
- Push-upsAMRAP · 15 min · Targets per round1 set · 8 reps
- Walking lungesAMRAP · 15 min · Targets per round1 set · 10 reps
- SupermansAMRAP · 15 min · Targets per round1 set · 10 reps
- PlankAMRAP · 15 min · Targets per round20 sec
Cardio
Long Easy Walk
Fri- Walking1 hr 0 min