Knight
| Day | Workout |
|---|---|
| Monday | Full Body Strength |
| Tuesday | Rest Day |
| Wednesday | Full Body Strength |
| Thursday | Rest Day |
| Friday | Full Body Strength |
| Saturday | Rest Day |
| Sunday | Rest Day |
Overview
Goal: Muscle Building, Functional Fitness
Suggested Duration: Indefinite
Weekly Split: 3 training days, 4 rest days
The Knight Training Plan is built for those who train with discipline, resilience and unshakable strength. Inspired by the warriors of old, this plan forges a body that is powerful, enduring and battle-ready - capable of withstanding any challenge.
Instructions
- Use the database filter to find a workout that matches the type assigned for the day.
- Set the difficulty level (1 to 5) to match your current fitness level.
- Pick a workout and complete it on Level I, II or III depending on how much time and energy you have.
- Pick a different workout for each of the three sessions so the week covers different movements.
- If you own dumbbells, select workouts with equipment "Dumbbells".
- Add an ab workout to any rest day if you want extra core work. It is optional.
Monday
Focus: Whole body strength.
What To Do: ✓ Full Body Strength Workout
Why? Three full body sessions a week is the classic way to build strength without equipment. Every major muscle group gets worked three times and the first session lands on the day you are freshest.
Tuesday
Focus: Recovery.
What To Do: Take the day off or complete a stretching routine to keep your exercise streak going.
Why? Strength is built on the day after the session. Every rest day in this plan is doing as much work as the training days.
Wednesday
Focus: Whole body strength.
What To Do: ✓ Full Body Strength Workout
Why? The middle session keeps the stimulus coming every 48 hours which is about how long muscle takes to recover from bodyweight work. A different workout from Monday hits the same muscles from a new angle.
Thursday
Focus: Recovery.
What To Do: Take the day off or complete a yoga sequence to keep your exercise streak going.
Why? The alternating pattern holds. Rest here means Friday gets a full effort.
Friday
Focus: Whole body strength.
What To Do: ✓ Full Body Strength Workout
Why? The third session closes the week with the hardest work. Two full rest days follow so this is the one to push on.
Saturday
Focus: Recovery.
What To Do: Take the day off or complete a stretching routine to keep your exercise streak going.
Why? The week's work is done. Let it settle.
Sunday
Focus: Recovery.
What To Do: Take the day off or complete a yoga sequence to keep your exercise streak going.
Why? Two full days off before Monday is what lets a strength plan run indefinitely. You come back stronger each week rather than more tired.
