The Last Jedi Workout Program

By Josh England

	Advanced (3+ years)
	29 minutes/day \| 6 days/week
	Tone Body, Build Muscle, Athletic Performance
	Barbell, Triangle Lat/Low Row Attachment, Landmine, 2 x Dumbbell, Flat Bench, Bodyweight, Squat Rack, EZ Bar, Preacher Curl Bench, 1 x Kettlebell, Pull up bar, Loop Bands Show More

Average Exertion

Average Cardio Intensity

This 6 day workout routine is inspired by the training protocols of the last jedi herself, Daisy Ridley. Daisy trained to get stronger, leaner, more muscular, and more athletic while preparing for her role. That means this training routine incorporates heavy lifting, plyometrics, and cardio to maintain a well balanced and athletic physique. Staying active is also a big emphasis in this program with only one rest day. Intermediates looking to get jedi strong should give this routine a shot!

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Description

Week 1 Overview

Day 1:

Monday - Strength Focus

Day 2:

Tuesday - Athletic Focus

Day 3:

Wednesday - Strength Focus

Day 4:

Thursday - Athletic Focus

Day 5:

Friday - Strength Focus

Day 6:

Saturday - Athletic Focus

Day 7:

Rest

Day 1 - Monday - Strength Focus

Exercise		Sets	Reps	Rest
1.Barbell Deadlift		3 sets	8 reps	60s
2.T-Bar Row with Handle		3 sets	8 reps	60s
3.Seated Lateral Raise		3 sets	12 reps	60s
4.Single Arm Landmine Push Press		3 sets	8 reps	60s
5.Push-up		3 sets	10 reps	60s
6.Barbell Biceps Curl		3 sets	10 reps	60s

Day 2 - Tuesday - Athletic Focus

Exercise		Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Plank		3 rounds	20s	0s
1B.Crunches		3 rounds	10 reps	0s
1C.Bicycle Crunch See Exercise Notes		3 rounds	10 reps	0s
1D.Alternate Heel Touchers See Exercise Notes		3 rounds	10 reps	0s
1E.Lying Floor Leg Raise		3 rounds	10 reps	60s

Day 3 - Wednesday - Strength Focus

Exercise		Sets	Reps	Rest
1.Barbell Back Squat		3 sets	8 reps	60s
2.Standing Barbell Military Press (AKA Overhead Press)		3 sets	8 reps	60s
3.Bent Over Barbell Row		3 sets	8 reps	60s
4.Dumbbell Lateral Raise		3 sets	12 reps	60s
5.Barbell Walking Lunge		3 sets	12 reps	60s
6.EZ Bar Spider Curl		3 sets	10 reps	60s

Day 4 - Thursday - Athletic Focus

Exercise		Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Plank		3 rounds	20s	0s
1B.Crunches		3 rounds	10 reps	0s
1C.Bicycle Crunch See Exercise Notes		3 rounds	10 reps	0s
1D.Alternate Heel Touchers See Exercise Notes		3 rounds	10 reps	0s
1E.Lying Floor Leg Raise		3 rounds	10 reps	60s

Day 5 - Friday - Strength Focus

Exercise		Sets	Reps	Rest
1.Dumbbell Lunges		3 sets	8 reps	60s
2.Dumbbell Clean and Press See Exercise Notes		3 sets	8 reps	60s
3.Barbell Side Lunge		3 sets	8 reps	60s
4.Stiff-Legged Dumbbell Deadlift		3 sets	8 reps	60s
5.Dumbbell Bench Press		3 sets	10 reps	60s
6.Dumbbell Lying Triceps Extension		3 sets	10 reps	60s

Day 6 - Saturday - Athletic Focus

Exercise		Sets	Reps	Rest
1.Kettlebell Turkish Get-Up (Lunge style)		3 sets	8 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Bodyweight Jump Squat		3 rounds	12 reps	0s
2B.Push-up		3 rounds	12 reps	0s
2C.Pull-up		3 rounds	12 reps	0s
2D.Glute Bridge		3 rounds	12 reps	0s
2E.Band Pull Apart		3 rounds	12 reps	60s

Date Created: 6/24/2018, UTC

Last Updated: 7/12/2021, UTC

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