HTTPS://YOUTU.

BE/AXZGW1M
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ONE MONTH WORKOUT STAY
PROGRAM HEALTHY
PATHFIT2
JOEL FAJUTAGANA PARINO MR. BRYAN ALCANTARA

WEEK 1 LOWER BODY UPPER BODY WHOLE BODY

SQUATS - 3 SETS OF 15 PUSH-UPS - 3 SETS OF BURPEES - 3 SETS OF

MONDAY
REPS 10 REPS 10 REPS

TRICEP DIPS (USING A MOUNTAIN CLIMBERS -

LUNGES - 3 SETS OF 12
TUESDAY CHAIR) - 3 SETS OF 12 3 SETS OF 20 REPS (10
REPS PER LEG
REPS PER SIDE)

GLUTE BRIDGES - 3 PIKE PUSH-UPS - 3 JUMPING JACKS - 3

WEDNESDAY
SETS OF 15 REPS SETS OF 8 REPS SETS OF 30 REPS

BENCH PRESS (5 SETS SQUATS (5 SETS X 17 PUSH PRESS (5 SETS X

THURSDAY
X 17 REPS) REPS) 16 REPS)

BENCH PRESS (6 SETS SQUATS (6 SETS X 20 PUSH PRESS (6 SETS X

FRIDAY
X 20 REPS) REPS) 18 REPS)
ONE MONTH WORKOUT STAY
PROGRAM HEALTHY
PATHFIT2
JOEL FAJUTAGANA PARINO MR. BRYAN ALCANTARA

WEEK 2 LOWER BODY UPPER BODY WHOLE BODY

BULGARIAN SPLIT
WIDE PUSH-UPS - 3 SQUAT JUMPS - 3 SETS
MONDAY SQUATS - 3 SETS OF 12
SETS OF 10 REPS OF 10 REPS
REPS PER LEG

CURTSY LUNGES - 3
HINDU PUSH-UPS - 3 SKATERS - 3 SETS OF
TUESDAY SETS OF 12 REPS PER
SETS OF 8 REPS 20 REPS (10 PER SIDE)
LEG

SINGLE-LEG DEADLIFTS ARCHER PUSH-UPS - 3

BURPEES - 3 SETS OF 12
WEDNESDAY - 3 SETS OF 12 REPS SETS OF 8 REPS PER
REPS
PER LEG SIDE

SIDE LUNGES - 3 SETS DECLINE PUSH-UPS - 3 PLANK JACKS - 3 SETS

THURSDAY
OF 15 REPS PER LEG SETS OF 12 REPS OF 30 SECONDS

JUMP SQUATS - 3 SETS PIKE PUSH-UPS - 3 JUMPING JACKS - 3

FRIDAY
OF 12 REPS SETS OF 10 REPS SETS OF 40 REPS
ONE MONTHWORKOUT STAY
PROGRAM HEALTHY
PATHFIT2
JOEL FAJUTAGANA PARINO MR. BRYAN ALCANTARA

WEEK 3 LOWER BODY UPPER BODY WHOLE BODY

BULGARIAN SPLIT
WIDE PUSH-UPS - 3 SQUAT JUMPS - 3 SETS
MONDAY SQUATS - 3 SETS OF 12
SETS OF 10 REPS OF 10 REPS
REPS PER LEG

CURTSY LUNGES - 3
HINDU PUSH-UPS - 3 SKATERS - 3 SETS OF
TUESDAY SETS OF 12 REPS PER
SETS OF 8 REPS 20 REPS (10 PER SIDE)
LEG

SINGLE-LEG DEADLIFTS ARCHER PUSH-UPS - 3

BURPEES - 3 SETS OF 12
WEDNESDAY - 3 SETS OF 12 REPS SETS OF 8 REPS PER
REPS
PER LEG SIDE

SIDE LUNGES - 3 SETS DECLINE PUSH-UPS - 3 PLANK JACKS - 3 SETS

THURSDAY
OF 15 REPS PER LEG SETS OF 12 REPS OF 30 SECONDS

JUMP SQUATS - 3 SETS PIKE PUSH-UPS - 3 JUMPING JACKS - 3

FRIDAY
OF 12 REPS SETS OF 10 REPS SETS OF 40 REPS
ONE MONTH WORKOUT STAY
PROGRAM HEALTHY
PATHFIT2
JOEL FAJUTAGANA PARINO MR. BRYAN ALCANTARA

WEEK 4 LOWER BODY UPPER BODY WHOLE BODY

PISTOL SQUAT
PROGRESSIONS - 3 DECLINE PUSH-UPS - 3 BROAD JUMPS - 3 SETS
MONDAY
SETS OF 8 REPS PER SETS OF 12 REPS OF 8 REPS
LEG

IDE LUNGES - 3 SETS DIVE BOMBER PUSH- PLANK JACKS - 3 SETS

TUESDAY
OF 15 REPS PER LEG UPS - 3 SETS OF 8 REPS OF 30 SECONDS

ULGARIAN SPLIT RICEP DIPS (USING A

SKATERS - 3 SETS OF
WEDNESDAY SQUATS - 3 SETS OF 15 CHAIR) - 3 SETS OF 15
20 REPS (10 PER SIDE)
REPS PER LEG REPS

SINGLE-LEG DEADLIFTS ARCHER PUSH-UPS - 3

BURPEES - 3 SETS OF
THURSDAY - 3 SETS OF 15 REPS SETS OF 10 REPS PER
15 REPS
PER LEG SIDE

CURTSY LUNGES - 3
PIKE PUSH-UPS - 3 HIGH KNEES - 3 SETS
FRIDAY SETS OF 15 REPS PER
SETS OF 12 REPS OF 45 SECONDS
LEG