{"id":5167,"date":"2021-09-28T15:10:48","date_gmt":"2021-09-28T15:10:48","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=5167"},"modified":"2024-04-11T17:57:36","modified_gmt":"2024-04-11T17:57:36","slug":"30-day-gym-workout-plan-for-couples-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/30-day-gym-workout-plan-for-couples-with-pdf","title":{"rendered":"30-Day Gym Workout Plan for Couples with PDF"},"content":{"rendered":"\n<p>I&#8217;ve designed an ultimate 30-day strength training program for couples who train together at the gym to achieve their best shape.<\/p>\n\n\n\n<p>This workout program will allow you to train in an organized manner and help you get fit, strong, flexible, and toned over time.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Couples Workout Program Description<\/strong><\/h2>\n\n\n\n<p>This workout routine is divided into three phases, 10 days each.<\/p>\n\n\n\n<p>The first phase involves training the upper and lower body parts separately on different days with a little bit of cardio on the upper body day.<\/p>\n\n\n\n<p>The second phase involves training for four consecutive days, followed by a rest day. It starts with full-body superset strength training, followed by endurance cardio, superset strength training, and HIIT cardio. Combining weighted workouts, moderate cardio, and high-intensity cardio will help you sculpt your physique and enhance your functional fitness over time.<\/p>\n\n\n\n<p>The third phase involves cardio, flexibility, isometric exercises, and heavy compound lifts. These exercises bolster your lifting ability and make your body balanced and flexible.<\/p>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"rz6vgdXN\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2023-01-07T11:08:16.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"Best Gym Workout.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"This video includes some classic gym exercises that increase strength and mass. \" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/rz6vgdXN-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/rz6vgdXN.mp4\" \/>\n\t<\/div>\n\n\n\n\n<p><br><strong>Couples&#8217; Exercise Program Summary:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Program Duration:<\/strong> 30 Days<\/li>\n\n\n\n<li><strong>Sessions\/Week:<\/strong> &#8211; 4-5 Days<\/li>\n\n\n\n<li><strong>Split Type:<\/strong> Upper\/Lower (Day 1-10), Full-Body (11-20), and Hybrid Split (21-30).<\/li>\n\n\n\n<li><strong>Workout Types:<\/strong> Resistance, Mobility, and Cardio Workouts<\/li>\n\n\n\n<li><strong>Recommended Program Duration<\/strong> &#8211; Three to Four Months<\/li>\n\n\n\n<li><strong>Target Gender: <\/strong>Males and Females<\/li>\n\n\n\n<li><strong>Program Goal: <\/strong>Build Strength and Lean Mass and Improve Functional Fitness and Body Composition.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-left\"><strong>30-Day Gym Workout Plan for Couples to Get Strong and Toned Together<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Gym-Workout-Plan-For-Women-and-Men.jpg\" alt=\"gym workout plan for women to lose weight and tone\" class=\"wp-image-5199\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Gym-Workout-Plan-For-Women-and-Men.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Gym-Workout-Plan-For-Women-and-Men-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Gym-Workout-Plan-For-Women-and-Men-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1 to 10 &#8211; Upper Lower Split<\/li>\n\n\n\n<li>Day 11 to 20 &#8211; Alternating Strength Training (Superset) and Cardio<\/li>\n\n\n\n<li>Day 21 to 30 &#8211; Compound Hybrid Split<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Day 1 to 10 &#8211; Upper Lower Split<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1 &#8211; Upper Body<\/li>\n\n\n\n<li>Day 2 &#8211; Lower Body<\/li>\n\n\n\n<li>Day 3 &#8211; Upper Body<\/li>\n\n\n\n<li>Day 4 &#8211; OFF<\/li>\n\n\n\n<li>Day 5 &#8211; Lower Body<\/li>\n\n\n\n<li>Day 6 &#8211; Upper Body<\/li>\n\n\n\n<li>Day 7 &#8211; OFF<\/li>\n\n\n\n<li>Day 8 &#8211; Lower Body<\/li>\n\n\n\n<li>Day 9 &#8211; Upper Body<\/li>\n\n\n\n<li>Day 10 &#8211; OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline DB Bench Press<\/td><td>Chest<\/td><td>3-4<\/td><td>12-15<\/td><\/tr><tr><td>Seated Pec Deck Fly<\/td><td>Chest<\/td><td>3-4<\/td><td>12-15<\/td><\/tr><tr><td>Seated Overhead Press<\/td><td>Shoulder<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Side Lateral Raises<\/td><td>Shoulder<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Triceps Press Down<\/td><td>Triceps<\/td><td>3-4<\/td><td>15-20<\/td><\/tr><tr><td>10-min Treadmill Jog<\/td><td>Full Body<\/td><td>1<\/td><td>&#8211;<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=gfzC9XMEypg\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=gfzC9XMEypg\" target=\"_blank\" rel=\"noreferrer noopener\">5-minute Stretching<\/a> (A)<\/td><td>Fully Body<\/td><td>1<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Lower Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Leg Press<\/td><td>Quads<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Leg Extension<\/td><td>Quads<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Leg Curl<\/td><td>Hamstrings<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Nordic Curl<\/td><td>Hamstrings<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Hip Thrust<\/td><td>Glutes<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>5-minute Stretching (B)<\/td><td>Full Body<\/td><td>1<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pullup\/Assisted PU<\/td><td>Back<\/td><td>3<\/td><td>6-12<\/td><\/tr><tr><td>Lat Pulldown<\/td><td>Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>Rear Delt<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Cable Hammer Curl<\/td><td>Biceps<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Incline Dumbbell Curl<\/td><td>Biceps<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>5-minute Bicycle<\/td><td>Total Body<\/td><td>1<\/td><td>&#8211;<\/td><\/tr><tr><td>5-min Incline Treadmill<\/td><td>Total Body<\/td><td>1<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; OFF<\/strong><\/h4>\n\n\n\n<p>No workout. Take an ice bath to recover your muscles.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; Lower Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Front Lunges<\/td><td>Lower Body<\/td><td>3<\/td><td>10\/leg<\/td><\/tr><tr><td>Step-up<\/td><td>Lower Body<\/td><td>3<\/td><td>10\/leg<\/td><\/tr><tr><td>Leg Curl<\/td><td>Hamstrings<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Calf Raises<\/td><td>Calves<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-glute-exercises#3_Frog_Pump\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dumbbell-glute-exercises#3_Frog_Pump\" rel=\"noreferrer noopener\"><strong>Dumbbell Frog Pump<\/strong><\/a><\/td><td>Glutes<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>5-minute Stretching (B)<\/td><td>Full Body<\/td><td>1<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Dumbbell Bench Press<\/td><td>Chest<\/td><td>3-4<\/td><td>12-15<\/td><\/tr><tr><td>Bent-Over Cable Chest Fly<\/td><td>Chest<\/td><td>3-4<\/td><td>12-15<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/side-delt-exercises#4_Incline_Dumbbell_Y_Raises\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/side-delt-exercises#4_Incline_Dumbbell_Y_Raises\" rel=\"noreferrer noopener\"><strong>Dumbbell Y Raises<\/strong><\/a><\/td><td>Shoulder<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>1-arm Cable Lateral Raise<\/td><td>Shoulder<\/td><td>3-4<\/td><td>10-12<\/td><\/tr><tr><td>Bench Dips<\/td><td>Triceps<\/td><td>3-4<\/td><td>15-20<\/td><\/tr><tr><td>10-min Elliptical Cross Trainer<\/td><td>Full Body<\/td><td>1<\/td><td>&#8211;<\/td><\/tr><tr><td>5-minute Stretching (C)<\/td><td>Fully Body<\/td><td>1<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 7 &#8211; OFF<\/strong><\/h4>\n\n\n\n<p>Full day off. Get your muscles massaged, followed by a steam bath to recover them.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 8 &#8211; Lower Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Reverse Lunges<\/td><td>Thigh and Glute<\/td><td>3<\/td><td>10\/leg<\/td><\/tr><tr><td>Archer Squat<\/td><td>Adductors<\/td><td>3<\/td><td>10\/leg<\/td><\/tr><tr><td>DB Romanian Deadlift<\/td><td>Hamstrings<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Leg Curl<\/td><td>Hamstrings<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Hip Thrust<\/td><td>Glutes<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>5-minute Stretching (B)<\/td><td>Full Body<\/td><td>1<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 9 &#8211; Upper Body<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Landmine Close Grip Row<\/td><td>Back<\/td><td>3<\/td><td>6-12<\/td><\/tr><tr><td>Cable Lat Pullover<\/td><td>Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Single-arm Rowing<\/td><td>Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Cable Face Pull<\/td><td>Upper Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Preacher Curl<\/td><td>Biceps<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Concentration Curl<\/td><td>Biceps<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>5-minute Bicycle<\/td><td>Total Body<\/td><td>1<\/td><td>&#8211;<\/td><\/tr><tr><td>5-min Incline Treadmill<\/td><td>Total Body<\/td><td>1<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 10 &#8211; OFF<\/strong><\/h4>\n\n\n\n<p>No workout. Take an ice bath to recover your muscles.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Day 11 to 20 &#8211; Full Body Strength Training<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Couples-Strength-Training.jpg\" alt=\"Couples Strength Training\" class=\"wp-image-23871\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Couples-Strength-Training.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Couples-Strength-Training-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Couples-Strength-Training-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 11 &#8211; Superset Strength Training<\/li>\n\n\n\n<li>Day 12 &#8211; Endurance Cardio<\/li>\n\n\n\n<li>Day 13 &#8211; Superset Strength Training<\/li>\n\n\n\n<li>Day 14 &#8211; HIIT Cardio<\/li>\n\n\n\n<li>Day 15 &#8211; OFF<\/li>\n\n\n\n<li>Day 16 &#8211; Superset Resistance Training<\/li>\n\n\n\n<li>Day 17 &#8211; Endurance Cardio<\/li>\n\n\n\n<li>Day 18 &#8211; Superset Resistance Training<\/li>\n\n\n\n<li>Day 19 &#8211; HIIT Cardio<\/li>\n\n\n\n<li>Day 20 &#8211; OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 11 &#8211; Superset Strength Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>1-arm Landmine Press + Back Squat<\/td><td>Chest &amp; Legs<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Seated Pec Deck Fly + Step-up<\/td><td>Chest &amp; Legs<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Front Lat Pulldown + Calf Raises<\/td><td>Back &amp; Calves<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Chin-up + Reverse Pec Deck Fly<\/td><td>Biceps &amp; Rear Delt<\/td><td>3<\/td><td>8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 12 &#8211; Endurance Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Activity<\/th><\/tr><\/thead><tbody><tr><td>Treadmill Run<\/td><td>20-minute @8-10kmph<\/td><\/tr><tr><td>Stationary Bike<\/td><td>10-minute @65% MHR<\/td><\/tr><tr><td>Elliptical Trainer<\/td><td>10-minute @60% MHR<\/td><\/tr><tr><td>Rowing Machine<\/td><td>5-minute @70% MHR<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 13 &#8211; Superset Strength Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Bench Press + Leg Press<\/td><td>Chest and Quad<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>Leg Extension + Leg Curl<\/td><td>Quad and Ham<\/td><td>2-3<\/td><td>12-15<\/td><\/tr><tr><td>Lateral Raises + Biceps Curl<\/td><td>Delt and Biceps<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>Seated Cable Rowing + Hip Thrust<\/td><td>Back and Glute<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 14 &#8211; HIIT Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Activity<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Burpees<\/td><td>5 sets of 6 reps<\/td><td>30-sec<\/td><\/tr><tr><td>Mountain Climber<\/td><td>5 sets of 30-sec<\/td><td>30-sec<\/td><\/tr><tr><td>High Knees<\/td><td>5 sets of 10 reps\/side<\/td><td>30-sec<\/td><\/tr><tr><td>Flutter Kicks<\/td><td>5 sets of 15-sec<\/td><td>15-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 15 &#8211; OFF<\/strong><\/h4>\n\n\n\n<p>Full day off. Get your muscles massaged, followed by a steam bath to recover them.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 16 &#8211; Superset Resistance Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>DB Overhead Press + Lunges<\/td><td>Shoulder and Legs<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>Kroc Row + Frog Pump<\/td><td>Back and Glute<\/td><td>2-3<\/td><td>12-15<\/td><\/tr><tr><td>Shoulder Shrug + Biceps Curl<\/td><td>Traps and Biceps<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>Bench Dips + Cable Pull Through<\/td><td>Tris &amp; Posterior Chain<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 17 &#8211; Endurance Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Activity<\/th><\/tr><\/thead><tbody><tr><td>Treadmill Run<\/td><td>20-minute @8-10kmph<\/td><\/tr><tr><td>Stationary Bike<\/td><td>10-minute @65% MHR<\/td><\/tr><tr><td>Battle Rope<\/td><td>Perform as many rounds as possible in 10 minutes <\/td><\/tr><tr><td>Jumping Rope<\/td><td>As many reps as possible in 5 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 18 &#8211; Superset Resistance Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Bulgarian Squat + Close-Grip Lat Pull-down<\/td><td>Leg and Back<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>Flat DB Bench Press + Dumbbell RDL<\/td><td>Chest and Leg<\/td><td>2-3<\/td><td>12-15<\/td><\/tr><tr><td>Landmine Oblique Twist + Hip Thrust<\/td><td>Oblique and Glute<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>Decline Crunches + Hanging Knee Raises<\/td><td>Abdominals<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 19 &#8211; HIIT Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Activity<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Burpees<\/td><td>5 sets of 6 reps<\/td><td>30-sec<\/td><\/tr><tr><td>Cross-Body Mt. Climber<\/td><td>5 sets of 30-sec<\/td><td>30-sec<\/td><\/tr><tr><td>High Knees<\/td><td>5 sets of 10 reps\/side<\/td><td>30-sec<\/td><\/tr><tr><td>Alternating Heel Taps<\/td><td>5 sets of 10\/side<\/td><td>15-sec<\/td><\/tr><tr><td>Shoulder Taps<\/td><td>5 sets of 10\/side<\/td><td>30-sec<\/td><\/tr><tr><td>Flutter Kicks<\/td><td>5 sets of 15-sec<\/td><td>15-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 20 &#8211; OFF<\/strong><\/h4>\n\n\n\n<p>No workout. Take an ice bath to recover your muscles.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Day 21 to 30 &#8211; Compound Hybrid Split<\/h3>\n\n\n\n<p>The third phase mostly involves compound exercises that work on multiple muscle groups simultaneously, such as bench, squat, military press, and deadlift. Besides this, it also includes cardio, isometric, and flexibility exercises that will help you enhance your functional fitness and shape your physique.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 21 &#8211; Full Body Strength Training<\/li>\n\n\n\n<li>Day 22 &#8211; Moderate Cardio and Flexibility<\/li>\n\n\n\n<li>Day 23 &#8211; Total Body Strength Training<\/li>\n\n\n\n<li>Day 24 &#8211; HIIT Cardio and Isometric Workout<\/li>\n\n\n\n<li>Day 25 &#8211; OFF<\/li>\n\n\n\n<li>Day 26 &#8211; Full Body Strength Training<\/li>\n\n\n\n<li>Day 27 &#8211; Moderate Cardio and Flexibility<\/li>\n\n\n\n<li>Day 28 &#8211; Total Body Strength Training<\/li>\n\n\n\n<li>Day 29 &#8211; HIIT Cardio and Isometric Workout<\/li>\n\n\n\n<li>Day 30 &#8211; OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 21 &#8211; Full Body Strength Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Conventional Deadlift<\/td><td>4<\/td><td>10, 8, 6, 4<\/td><\/tr><tr><td>Bench Press<\/td><td>4<\/td><td>10, 8, 6, 4<\/td><\/tr><tr><td>Overhead Press<\/td><td>4<\/td><td>10, 8, 6, 4<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>4<\/td><td>10, 8, 6, 4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 22 &#8211; Moderate Cardio and Flexibility<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Activity<\/th><\/tr><\/thead><tbody><tr><td>Treadmill Run<\/td><td>15 minutes at 60-70% max heart rate<\/td><\/tr><tr><td>Stationary Bike<\/td><td>5 minutes at 60-70% max heart rate<\/td><\/tr><tr><td>Battle Rope<\/td><td>Perform as many rounds as possible in 5 minutes<\/td><\/tr><tr><td>Jumping Rope<\/td><td>As many reps as possible in 5 minutes<\/td><\/tr><tr><td>Standing Forward Bend<\/td><td>10-sec hold x 5 times<\/td><\/tr><tr><td>Upward Salute<\/td><td>15-sec hold x 5 times<\/td><\/tr><tr><td>World\u2019s Greatest Stretch<\/td><td>15-sec hold per side x 5 times<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 23 &#8211; Total Body Strength Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>4<\/td><td>10, 8, 6, 4<\/td><\/tr><tr><td>Chin-ups<\/td><td>4<\/td><td>10, 8, 6, 4<\/td><\/tr><tr><td>Bar Dips<\/td><td>4<\/td><td>10, 8, 6, 4<\/td><\/tr><tr><td>Bent-over Rows<\/td><td>4<\/td><td>10, 8, 6, 4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 24 &#8211; HIIT Cardio and Isometric Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Activity<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Burpees<\/td><td>5 sets of 6 reps<\/td><td>30-sec<\/td><\/tr><tr><td>Mountain Climber<\/td><td>5 sets of 30-sec<\/td><td>30-sec<\/td><\/tr><tr><td>High Knees<\/td><td>5 sets of 10 reps\/side<\/td><td>30-sec<\/td><\/tr><tr><td>Shoulder Taps<\/td><td>5 sets of 10\/side<\/td><td>30-sec<\/td><\/tr><tr><td>Flutter Kicks<\/td><td>5 sets of 15-sec<\/td><td>15-sec<\/td><\/tr><tr><td>Front Plank<\/td><td>1-minute hold x 2<\/td><td>15-sec<\/td><\/tr><tr><td>Side Plank<\/td><td>30-sec per side x 2<\/td><td>15-sec<\/td><\/tr><tr><td>Bird Dog Plank<\/td><td>15-sec per side x 4<\/td><td>15-sec<\/td><\/tr><tr><td>Hollow Body Hold<\/td><td>15-sec x 4<\/td><td>15-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 25 &#8211; OFF<\/strong><\/h4>\n\n\n\n<p>Full day off. Get your muscles massaged, followed by a steam bath to recover them.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 26 &#8211; Full Body Strength Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Conventional Deadlift<\/td><td>4<\/td><td>10, 8, 6, 4<\/td><\/tr><tr><td>Bench Press<\/td><td>4<\/td><td>10, 8, 6, 4<\/td><\/tr><tr><td>Overhead Press<\/td><td>4<\/td><td>10, 8, 6, 4<\/td><\/tr><tr><td>Close-Grip Pulldown<\/td><td>4<\/td><td>10, 8, 6, 4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 27 &#8211; Moderate Cardio and Flexibility<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Activity<\/th><\/tr><\/thead><tbody><tr><td>Treadmill Run<\/td><td>15 minutes at 60-70% max heart rate<\/td><\/tr><tr><td>Stationary Bike<\/td><td>5 minutes at 60-70% max heart rate<\/td><\/tr><tr><td>Elliptical Cross Trainer<\/td><td>10 minutes at 60% max heart rate<\/td><\/tr><tr><td>Seated Bend Forward<\/td><td>10-sec hold x 5 times<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-lower-back-workout#10_Locust_Pose\" target=\"_blank\" rel=\"noreferrer noopener\">Locust Pose<\/a><\/td><td>10-sec hold x 5 times<\/td><\/tr><tr><td>Pigeon Pose<\/td><td>10-sec hold per side x 5 times<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=xIkByypcXiY\" target=\"_blank\" rel=\"noreferrer noopener\">Child\u2019s Pose with Reach<\/a><\/td><td>10-sec hold per side x 5 times<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 28 &#8211; Total Body Strength Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>4<\/td><td>10, 8, 6, 4<\/td><\/tr><tr><td>Bar Dips<\/td><td>4<\/td><td>10, 8, 6, 4<\/td><\/tr><tr><td>Leg Press<\/td><td>4<\/td><td>10, 8, 6, 4<\/td><\/tr><tr><td>Bent-over Rows<\/td><td>4<\/td><td>10, 8, 6, 4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 29 &#8211; HIIT Cardio and <strong>Isometric <\/strong>Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Activity<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Burpees<\/td><td>5 sets of 6 reps<\/td><td>30-sec<\/td><\/tr><tr><td>Cross-Body Mt. Climber<\/td><td>5 sets of 30-sec<\/td><td>30-sec<\/td><\/tr><tr><td>High Knees<\/td><td>5 sets of 10 reps\/side<\/td><td>30-sec<\/td><\/tr><tr><td>Alternating Heel Taps<\/td><td>5 sets of 10\/side<\/td><td>15-sec<\/td><\/tr><tr><td>Shoulder Taps<\/td><td>5 sets of 10\/side<\/td><td>30-sec<\/td><\/tr><tr><td>Superman<\/td><td>15-sec x 5 times<\/td><td>15-sec<\/td><\/tr><tr><td>Boat Pose<\/td><td>15-sec x 4 times<\/td><td>15-sec<\/td><\/tr><tr><td>Single-leg RDL Hold<\/td><td>15-sec per leg x 4 times<\/td><td>15-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 30 &#8211; OFF<\/strong><\/h4>\n\n\n\n<p>No workout. Take an ice bath to recover your muscles.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Couples Strength Training Program PDF <\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-ff0cce65-22d3-48cd-9ae7-53f9348e1ce8\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/30-Day-Couples-Workout-Plan-PDF.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">30-Day-Couples-Workout-Plan-PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/30-Day-Couples-Workout-Plan-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-ff0cce65-22d3-48cd-9ae7-53f9348e1ce8\" download>Download<\/a><\/div>\n\n\n\n<p><br>Download this PDF to use this program offline. You can change or replace any exercise that you think is not suitable according to your fitness level and goal.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Do Exercises Work Same for Males and Females?<\/strong><\/h2>\n\n\n\n<p>Women and men both have different purposes when it comes to exercise. A study suggests women mainly work out for weight loss and toning more than men, whereas men exercise more for strength, gain, and enjoyment than women.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_5167\"><a href=\"javascript:void(0)\"  title=\" Gender Differences in Exercise Habits and Quality of Life Reports: Assessing the Moderating Effects of Reasons for Exercise \u2013 National Institute of Health\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_5167-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_5167-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5033515\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5033515\/\" rel=\"noreferrer noopener\">Gender Differences in Exercise Habits and Quality of Life Reports<\/a>: Assessing the Moderating Effects of Reasons for Exercise \u2013 National Institute of Health<\/span><\/p>\n\n\n\n<p>Goals may differ for different genders, but the benefits of exercise are nearly the same for all.<\/p>\n\n\n\n<p>So, the important thing is to work out and keep yourself fit, active, and healthy.<\/p>\n\n\n\n<p>And to train in an organized manner and achieve the maximum results, you can download the above workout schedule and start training in an organized way.<\/p>\n\n\n\n<p>However, exercise is only a part of a healthy lifestyle. You should also focus on dieting and sleeping, keeping yourself hydrated, and meditating to live a sound lifestyle.<\/p>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5033515\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5033515\/\" rel=\"noreferrer noopener\">Gender Differences in Exercise Habits and Quality of Life Reports<\/a>: Assessing the Moderating Effects of Reasons for Exercise \u2013 National Institute of Health<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>I&#8217;ve designed an ultimate 30-day strength training program for couples who train together at the gym to achieve their best shape. This workout program will allow you to train in an organized manner and help you get fit, strong, flexible, and toned over time. Couples Workout Program Description This workout routine is divided into three &#8230; <a title=\"30-Day Gym Workout Plan for Couples with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/30-day-gym-workout-plan-for-couples-with-pdf\" aria-label=\"Read more about 30-Day Gym Workout Plan for Couples with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":23870,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256],"tags":[460,381],"class_list":["post-5167","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","tag-gym-workout","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/5167","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=5167"}],"version-history":[{"count":41,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/5167\/revisions"}],"predecessor-version":[{"id":23872,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/5167\/revisions\/23872"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/23870"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=5167"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=5167"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=5167"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}