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Scaling:

The goal today is to perform at least 1 round per minute. Scale the load of the barbell to maintain unbroken reps for a majority of the workout. Reduce the difficulty of the wall walks to complete reps in 1 minute or less.

Perform this workout like the "12 Days of Christmas" song. In round 1, perform 1 wall walk. In round 2, perform 2 candlestick rocks and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlestick rocks, then 1 wall walk. Continue adding a new exercise each round.

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Perform the workout like the "12 Days of Christmas" song. In round 1, perform 1 inchworm. In round 2, perform 2 candlesticks and then 1 inchworm. In round 3, perform 3 burpees, then 2 candlesticks, then 1 inchworm. Continue adding a new exercise each round.

If you are efficient at a high volume of unbroken ring dips and bar muscle-ups, this workout is going to be about the row. Other athletes will be limited by upper-body endurance. The row and the ring dips will compound, making the bar muscle-ups more difficult, so technique is key to staying efficient.

This workout will give us a dose of humble pie. The first set of wall walks is a high number and will keep us busy for upward of a minute to 1:30. In contrast, the wall-ball shots will likely take the same amount of time each round, which means the first 2 rounds of wall walks will compound quickly. The higher target for the wall-ball shots adds an element of difficulty that will increase the demand on the core, making the wall walks much more difficult. To make things even more challenging, the arms are overhead for a good portion of the workout.

This workout will challenge core endurance. For beginners, the inchworm requires flexibility, a tight core, and weight transfer in the shoulders. Athletes can perform the inchworms moving forward or inching out to the plank position and backward to a standing position. The first 12 inchworms should take 1:00-1:30. The wall-ball shots should be done with a comfortable weight and athletes should aim for 10 unbroken reps throughout.

The main focus for beginners is pressing endurance with the strict and push press. This is a great opportunity to practice core-to-extremity movement patterns. Focus on keeping your weight in your heels for the entire workout.

Slow and steady wins the race. These movements take various times and rushing, especially on the crossovers, can cause unnecessary mistakes. There's no real rhythm in this workout so you'll need to adapt to the speed of execution of each movement. The burpee pull-ups will eat up a lot of time, but if you move efficiently, creating the same steps for each rep, you will find the rhythm. The GHD sit-ups will feel the most chaotic since it's a high-velocity movement, but we can control that by taking a quick breath at the top of each rep and controlling our descent with the help of gravity. To help with proper mechanics and prevent dizziness, keep your gaze neutral and focus on a point far away from you such as where the wall meets the ceiling.

The biggest sticking point in this workout is the technical demand of the crossovers. This is why we've split the work into short sets with one crossover at the end. If this is not a challenge, reduce the number of single-unders completed between crossovers until 20 total jumps have been accumulated. The pull-up bar should sit 2-3 inches below the wrists for the jumping pull-ups.

Physical activity is anything that gets your body moving. Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle strengthening activity, according to the current Physical Activity Guidelines for Americans.

"The sore muscles you feel after a workout are a byproduct of the muscle healing process, and this soreness is called delayed onset muscle soreness, or DOMS, since it doesn't happen immediately," says Murray.

As to why there's a delay in muscle soreness, there's not a clear answer to that yet. Murray does point out, however, that the duration of your soreness very likely depends on how intense your workout was.

"As mentioned, movement is actually a great way to help relieve sore muscles, so you don't need to skip your workout just because you're sore. In fact, light exercise will actually help get your blood flowing and reduce your symptoms," says Murray.

If your soreness persists beyond three days and is accompanied by pain that's sharp, limits your range of mobility or affects your gait, it might be more than muscle soreness and warrant evaluation by a sports medicine doctor.

This article explains why rest days are important for health and outlines some signs that may indicate a need for a rest day. We also highlight some of the issues that can occur if a person does not incorporate rest days into their workout routine.

Rest days are an important part of any exercise routine. A person should plan to take regular rest days and should learn to recognize when extra rest days are necessary. The health benefits of rest days include:

When you're not feeling a workout, not forcing yourself beyond what you can physically handle is an important part of preventing injury. But, it's frustrating when you end your workout feeling like you didn't accomplish much.

"Your body and brain need energy during a workout. If you're well-fueled, there's energy readily available in your blood stream. If you're not well-fueled, your body is going to need to tap into your energy stores, which takes time," says Lowry. "This may result in feeling like you can't push yourself as hard as you usually can."

"If you're going to be exercising at a high intensity for longer than 30 minutes, I also recommend topping off your energy stores about an hour before your workout by eating some simple carbs, like a piece of fruit or granola," Lowry adds.

"While a piece of fruit is mostly made of simple carbs that your body can quickly digest to provide a pool of ready-to-use energy, foods that are high in fats and complex carbs or fiber take a while for your body to digest," warns Lowry. "Digesting food takes energy. So if you eat these foods too close to your workout, some of the energy that could've been dedicated to your workout is now being used to digest your food."

"To rebuild your muscle, we look back to your diet. After a workout, eating foods high in protein helps promote the muscle protein synthesis needed to build and repair your muscles," explains Lowry. "The best time to refuel is within the first hour after your workout, since the blood flow redirected to your muscles during your workout makes them primed to receive nutrients. However, continuing to take in protein for the entire 24 hours your body is recovering is important, too."

"Rest doesn't mean you can't be active. For instance, you still want to be moving around, stretching and walking," adds Lowry. "If you work out every day (or most days), a good way to fully rest your muscles between workouts is to periodize your workouts. This means working different muscle groups on different days, and switching between cardio, strength training and high-intensity workouts."

What if you can't make a particular workout on a specific day? No problem. When you're using one of our training plans, you can easily swap a few days around each week. That is normal because everyone has different availability.

Swapping days is easiest for the Beginner plans, do-able for the Intermediate plans and trickier for the Advanced plans. That's because there are fewer workouts in the Beginner and more to juggle in the Advanced.

You can also adjust workouts as and when factors outside of your control arise. Such as being temporarily time-limited, fatigued from previous training, stressed with work/life, feeling below par, or recovering from injury or illness

After 12 weeks, you may want to consider increasing the volume within the workout, the weight of the dumbbells you are using, or look into facilities that offer more of a variety of weighted equipment.

The program calls for you to work out 5 days per week. What days you decide to work out on are completely up to you. Just ensure that you incorporate 2 rest/active recovery days into your weekly schedule.

Hi there. I've been using this program for 2 weeks and my friend who's been lifting for 8 years approved of this program and really liked it. But he gave me advice to take out the other leg day and change it to another chest/shoulder day. Making it 2 chest days and one leg day. Is it okay if i follow his advice?

Hi guys, a month ago i completed all the dumbbells only workouts (3 day, 4 day and 5 day workouts). I am very happy with the result so I want to share it with you. The duration of whole program was about 9 months. I had an increase in my muscle mass by 2 kg and a corresponding decrease in fat by 1.5 kg... This is a proof that hard work pays off. Now I am running out the frankoman's dumbbell only split workout and i hope for similar results. So i want to advise to all of you to keep going achieve your goals and don't give up.

Hi, youve advised below not to do 5 days in a row, which is what I was planning when moving into this routine from 4 day. Due to being away and unable to access any equipment on certain days, can I swap the days around a bit to accommodate? So instead do - day2, day1, rest, day3, day4, day5, rest, repeat? Would this be ok? Thanks for the fantastic help, loved 3 and 4 day workouts and seen good gains for a beginner!

Hello there! So there are only two bicep workouts that I can see. With 3 sets each. And that's it for the entire week. Is that enough? Do the other exercises work your biceps enough as well to see results and have bigger biceps? Very new to this. Thank you for any answers :)

Hello. The back exercises do also hit the biceps to a small degree. This workout was specifically for people who needed training options at home and were limited on time. So, if you want to add more bicep work, feel free to do so. Even two more exercises for three sets each would be alright. Hope this helps! ff782bc1db