Cardio Blast 6 

Science Behind the Plan:

"Cardiovascular health is just as important as strength," explains Marcus. This plan focuses on improving cardiovascular conditioning using only bodyweight exercises. It implements interval-based training to elevate heart rate and maximize caloric expenditure while preserving muscle mass through strategic resistance work.

6-Week Program:

Week 1-2: Cardio Foundation

• Day 1: ~d~d~d (legs, core, legs, core, legs, core)

• 20 sec work/40 sec rest × 4 rounds

  • 12 reps per exercise per round

  • Total volume: =288 reps per workout

• Day 2: w@^_w@ (chest, back, arms, shoulders, chest, back)

• 12 reps × 3 sets per exercise

  • Total volume: =216 reps per workout

• Weekly volume: =504 reps

Week 3-4: Cardio Development

• Day 1: ~d~d~d (legs, core, legs, core, legs, core)

• 30 sec work/30 sec rest × 4 rounds

  • 15 reps per exercise per round

  • Total volume: =360 reps per workout

• Day 2: w@^_w@ (chest, back, arms, shoulders, chest, back)

• 15 reps × 2 sets per exercise

  • Total volume: =180 reps per workout

• Weekly volume: =540 reps

Week 5-6: Cardio Performance

• Day 1: ~d~d~d (legs, core, legs, core, legs, core)

• 40 sec work/20 sec rest × 4 rounds

  • 18 reps per exercise per round

  • Total volume: =432 reps per workout

• Day 2: w@^_w@ (chest, back, arms, shoulders, chest, back)

• 12 reps × 2 sets per exercise

  • Total volume: =144 reps per workout

• Weekly volume: =576 reps