Six-Week Fitness Plan

Six weeks to ultimate fitness: the Vern Gambetta plan

    Photo: PHOTOGRAPHY By Martin Aldous/Flickr

MONDAY
WEEK 1: WARM-UP / REMEDIAL / CORE 5A & 5B: 1x10 EACH WAY / AEROBIC 8C / AGILITY / STRENGTH 7A: 3x6; 7B: 3x8; 7C: 3x20; 7D: 3x20 EACH FOOT
WEEK 2: REST

WEEK 3: WARM-UP / REMEDIAL / CORE 5A & 5B: 1x10 EACH WAY / AEROBIC 8C / AGILITY / STRENGTH 7A: 4x6; 7B: 4x8; 7C: 4x20; 7D: 4x20 EACH FOOT
WEEK 4: REST

WEEK 5: ACTIVE REST
WEEK 6: REST

TUESDAY
WEEK 1: WARM-UP / REMEDIAL / AEROBIC 8A / STRENGTH 7E: 3x10; 7F: 3x12; 7G: 3x8 / CORE 5C & 5D: 1x20
WEEK 2: WARM-UP / REMEDIAL / CORE 5A & 5B: 1x10 EACH WAY / AEROBIC 8C / AGILITY / STRENGTH 7A: 3x6; 7B: 3x8; 7C: 3x20; 7D: 3x20 EACH FOOT

WEEK 3: WARM-UP / REMEDIAL / AEROBIC 8A / STRENGTH 7E: 3x12; 7F: 4x12; C: 3x8 / CORE 5C & 5D: 1x20
WEEK 4: WARM-UP / REMEDIAL / CORE 5A & 5B: 1x10 EACH WAY / AEROBIC 8C / AGILITY / STRENGTH 7A: 4x6; 7B: 4x8; 7C: 5x20; 7D: 5x20 EACH FOOT

WEEKS 5 & 6: WARM-UP / REMEDIAL / CORE 5A & 5B: 1x10 EACH WAY / AEROBIC 8C / AGILITY / STRENGTH 7A: 5x6; 7B: 4x6; 7C: 5x20; 7D: 5x20 EACH FOOT

WEDNESDAY
WEEK 1: ACTIVE REST
WEEK 2: WARM-UP / REMEDIAL / AEROBIC 8D / STRENGTH 7E: 3x10; 7F: 3x12; 7G: 3x8 / CORE 5C & 5D: 1x20

WEEK 3: ACTIVE REST
WEEK 4: WARM-UP / REMEDIAL / AEROBIC 8D / STRENGTH 7E: 3x12; 7F: 4x12; 7G: 3x8 / CORE 5C & 5D: 1x20

WEEK 5: WARM-UP / REMEDIAL / AEROBIC 8A / STRENGTH 7E: 4x12; 7F: 4x15; 7G: 3x8 / CORE 5C & 5D: 1x20
WEEK 6: WARM-UP / REMEDIAL / AEROBIC 8D / STRENGTH 7E: 5x12; 7F: 4x15; 7G: 3x8 / CORE 5C & 5D: 1x20

THURSDAY
WEEKS 1 & 2: REST

WEEK 3: REST
WEEK 4: WARM-UP / REMEDIAL / CORE (ANY 2)

WEEK 5: ACTIVE REST
WEEK 6: REST

FRIDAY
WEEK 1: WARM-UP / REMEDIAL / CORE 5A & 5B: 1x10 EACH WAY / AGILITY / STRENGTH 7A: 3x6; 7B: 3x8; 7C: 3x20; 7D: 3x20 EACH FOOT
WEEK 2: WARM-UP / REMEDIAL / AEROBIC 8E

WEEK 3: WARM-UP / REMEDIAL / CORE 5A & 5B: 1x10 EACH WAY / AGILITY / STRENGTH 7A: 4x6; 7B: 4x8; 7C: 4x20; 7D: 4x20 EACH FOOT
WEEK 4: ACTIVE REST

WEEK 5: REST
WEEK 6: WARM-UP / REMEDIAL / CORE (ANY 2)

SATURDAY
WEEK 1: WARM-UP / REMEDIAL / CORE 5C & 5D: 1x20 / AEROBIC 8B / STRENGTH 7E: 3x10; 7F: 3x12; 7G: 3x8
WEEK 2: WARM-UP / REMEDIAL / CORE 5E & 5F: 1x6 / AGILITY / STRENGTH 7A: 3x6; 7B: 3x8; 7C: 3x20; 7D: 3x20 EACH FOOT

WEEK 3: WARM-UP / REMEDIAL / CORE 5C & 5D: 1x20 / AEROBIC 8B / STRENGTH 7E: 3x12; 7F: 4x12; 7G: 3x8
WEEK 4: WARM-UP / REMEDIAL / CORE 5E & 5F: 1x6 / AGILITY / AEROBIC 8E / STRENGTH 7A: 4x6; 7B: 4x8; 7C: 5x20; 7D: 5x20 EACH FOOT

WEEK 5: WARM-UP / REMEDIAL / CORE 5A & 5B: 1x10 EACH WAY / AGILITY / STRENGTH 7A: 5x6; 7B: 4x6; 7C: 5x20; 7D: 5x20 EACH FOOT
WEEK 6: WARM-UP / REMEDIAL / CORE 5E & 5F: 1x6 / AGILITY / AEROBIC 8E / STRENGTH 7A: 5x6; 7B: 4x6; 7C: 5x20; 7D: 5x20 EACH FOOT

SUNDAY
WEEK 1: WARM-UP / REMEDIAL / CIRCUIT
WEEK 2: ACTIVE REST

WEEK 3: WARM-UP / REMEDIAL / CIRCUIT
WEEK 4: REST

WEEK 5: WARM-UP / REMEDIAL / CORE 5C & 5D: 1x20 / AEROBIC 8B / STRENGTH 7E: 4x12; 7F: 4x15; 7G: 3x8
WEEK 6: REST

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