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Week 4 of 12

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Welcome to week four of Travel Strong’s 12-week training program!

Quick reminder: Update your training log with last week’s activity.

Day 1Day 2Day 3Day 4Day 5Day 6Day 7

Day 1: Upper Body

As always, there are three workouts to choose from. Choose one based on the equipment you have access to.

Option 1: Fully-Equipped Gym Workout

Choose this workout if: you have access to a fully-equipped gym.

Note: The last two exercises – 5(a) and 5(b) – are supersets. Learn what that means here.

# Exercise: Reps: Sets: Rest:
1 Overhead Press 6-8 4 90 sec
2 Neutral Grip Chin-Up or Lat Pulldown 6-8 4 90 sec
3 Dumbbell Incline Press 8-10 3 60 sec
4 Bent-Over Dumbbell Row 8-10 3 60 sec
5(a) Dumbbell Flye 10-12 (each side) 2 30 sec
5(b) Reverse Dumbbell Flye 10-12 (each side) 2 30 sec
Download printable PDF planner for this workout

Option 2: Dumbbell/Kettlebell Workout

Choose this workout if: you don’t have access to a fully-equipped training facility, but do have access to dumbbells/kettlebells (either in a hotel gym or a set that you own and use at home).

Note: The last two exercises – 5(a) and 5(b) – are supersets. Learn what that means here.

# Exercise: Reps: Sets: Rest:
1 Standing Dumbbell Shoulder Press 6-8 4 90 sec
2 Neutral Grip Chin-Up or Negative Chin-Up 6-8 4 90 sec
3 Incline Press 8-10 3 60 sec
4 Bent-Over Dumbbell Row 8-10 3 60 sec
5(a) Dumbbell Flye 10-12 (each side) 2 30 sec
5(b) Reverse Dumbbell Flye 10-12 2 30 sec
Download printable PDF planner for this workout

Option 3: Bodyweight-Only Workout

Choose this workout if: you don’t have access to a gym, dumbbells or kettlebells.

Note: The bodyweight workout below requires a pull-up bar or gymnastic rings as way of training your back. If you don’t own either of them, head to a playground and use the monkey bars. If that simply isn’t an option do day 4’s full-body bodyweight workout instead (remember: the goal is progress, not perfection).

Note: All the exercises in this workout are performed in a superset (making it into a circuit). Learn what that means here.

# Exercise: Reps: Sets: Rest:
1(a) Neutral Grip Chin-Up or Negative Chin-Up 12-14 4 30 sec
1(b) Front Plank 30 second hold 4 30 sec
1(c) Push-Up or Incline Push-Up 12-14 4 30 sec
1(d) Superman 12-14 4 30 sec
Download printable PDF planner for this workout

Day 2: Lower Body

As always, there are three workouts to choose from. Choose one based on the equipment you have access to.

Option 1: Fully-Equipped Gym Workout

Choose this workout if: you have access to a fully-equipped gym.

Note: The last two exercises – 5(a) and 5(b) – are supersets. Learn what that means here.

# Exercise: Reps: Sets: Rest:
1 Romanian Deadlift 6-8 4 90 sec
2 Barbell Back Squat 6-8 4 90 sec
3 Pull-Through 8-10 3 60 sec
4 Reverse Lunge 8-10 (each side) 3 60 sec
5(a) Leg Curl 10-12 2 30 sec
5(b) Leg Extension 10-12 2 30 sec
Download printable PDF planner for this workout

Option 2: Dumbbell/Kettlebell Workout

Choose this workout if: you don’t have access to a fully-equipped training facility, but do have access to dumbbells/kettlebells (either in a hotel gym or a set that you own and use at home).

# Exercise: Reps: Sets: Rest:
1 Dumbbell Romanian Deadlift 6-8 4 90 sec
2 Dumbbell Goblet Squat 6-8 4 90 sec
3 Hip Thrust 8-10 3 60 sec
4 Reverse Lunge 8-10 (each side) 3 60 sec
5 Reverse Crunch 10-12 2 60 sec
Download printable PDF planner for this workout

Option 3: Bodyweight-Only Workout

Choose this workout if: you don’t have access to a gym, dumbbells or kettlebells.

Note: All the exercises in this workout are performed in a superset (making it into a circuit). Learn what that means here.

# Exercise: Reps: Sets: Rest:
1(a) Bodyweight Squat 12-14 4 30 sec
1(b) Glute Bridge 12-14 4 30 sec
1(c) Reverse Lunge 12-14 (each side) 4 30 sec
1(d) Reverse Crunch 12-14 4 30 sec
Download printable PDF planner for this workout

Day 3: Rest

A reminder of what a rest day is not:

It’s not an opportunity to do another workout or cardio because you ‘feel like it’ (you can add another workout or cardio on day 6, but that’s it).

Rest days are a time to… (you guessed it) rest.

They are a time to recover from your workouts so you can come back stronger than before. If you neglect rest you will have an extremely hard time making progress, while significantly increasing risk of injury.

Here are things you can do on a rest day:

– Focus on your nutrition.

– Go for a walk.

– Stretch, foam roll or get a massage.

Day 4: Full-Body

As always, there are three workouts to choose from. Choose one based on the equipment you have access to.

Option 1: Fully-Equipped Gym Workout

Choose this workout if: you have access to a fully-equipped gym.

# Exercise: Reps: Sets: Rest:
1 Conventional Deadlift 4-6 4 90 sec
2 Bench Press 4-6 4 90 sec
3 Dumbbell Lunge 4-6 (each side) 4 90 sec
4 One-Arm Dumbbell Row 4-6 (each side) 4 90 sec
Download printable PDF planner for this workout

Option 2: Dumbbell/Kettlebell Workout

Choose this workout if: you don’t have access to a fully-equipped training facility, but do have access to dumbbells/kettlebells (either in a hotel gym or a set that you own and use at home).

# Exercise: Reps: Sets: Rest:
1 Dumbbell Romanian Deadlift 4-6 4 90 sec
2 Flat Dumbbell Press 4-6 4 90 sec
3 Dumbbell Lunge 4-6 (each side) 4 90 sec
4 One-Arm Dumbbell Row 4-6 (each side) 4 90 sec
Download printable PDF planner for this workout

Option 3: Bodyweight-Only Workout

Choose this workout if: you don’t have access to a gym, dumbbells or kettlebells.

Note: All the exercises in this workout are performed in a superset (making it into a circuit). Learn what that means here.

# Exercise: Reps: Sets: Rest:
1(a) Push-Up or Incline Push-Up 12-14 4 30 sec
1(b) Forward Lunge 12-14 (each side) 4 30 sec
1(c) Glute Bridge 12-14 4 30 sec
1(d) Mountain Climber 12-14 4 30 sec
Download printable PDF planner for this workout

Day 5: Rest

A reminder of what a rest day is not:

It’s not an opportunity to do another workout or cardio because you ‘feel like it’ (you can add another workout or cardio on day 6, but that’s it).

Rest days are a time to… (you guessed it) rest.

They are a time to recover from your workouts so you can come back stronger than before. If you neglect rest you will have an extremely hard time making progress, while significantly increasing risk of injury.

Here are things you can do on a rest day:

– Focus on your nutrition.

– Go for a walk.

– Stretch, foam roll or get a massage.

Day 6: Specialization

This day is an opportunity to tailor our 12-week program to your specific, individual goals.

The options we have available (listed below) are based on the most popular goals amongst out members. We may add more specializations in the future if there is sufficient demand.

If your goal is general health/fitness:

For most people, we recommend a 30-40 minute session of steady-state cardio.

It’s not as sexy as high-intensity training or lifting weights, but if you are interested in moving and feeling better, recovering faster, and experiencing less stress and anxiety, cardio needs to be be part of your program.

Options include: going for a jog, bike ride, playing a sport, swimming, or using the elliptical/cross-trainer in the gym.

If your main goal is fat loss:

Select one of the standalone conditioning workouts from our library based on the time and equipment you have available, as well as your current fitness level.

Good options for beginners include: King Penguin, Armadillo and Gecko.

If your main goal is strength and/or size:

Repeat one of the workouts from earlier in the week.

The upper and lower workouts are better for building muscle, whereas the full-body routine is better for building strength. You can select any of the workouts based on your individual preference.

Day 7: Rest

A reminder of what a rest day is not:

It’s not an opportunity to do another workout or cardio because you ‘feel like it’ (you can add another workout or cardio on day 6, but that’s it).

Rest days are a time to… (you guessed it) rest.

They are a time to recover from your workouts so you can come back stronger than before. If you neglect rest you will have an extremely hard time making progress, while significantly increasing risk of injury.

Here are things you can do on a rest day:

– Focus on your nutrition.

– Go for a walk.

– Stretch, foam roll or get a massage.