The AWG Workout
"For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come." – 1 Timothy 4:8
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Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own." – 1 Corinthians 6:19
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​This workout plan is designed to help AWG members honor God by caring for their bodies, keeping them healthy, strong, and ready to serve His purpose. Each level progresses in intensity, catering to beginners and seasoned fitness enthusiasts alike.
Weighted Version (With Gym Access)
Monday: Full-Body Strength
Beginner:
Dumbbell goblet squats: 3 sets of 12 reps
Dumbbell bench press: 3 sets of 8 reps
Lat pulldowns (lightweight): 3 sets of 10 reps
Plank (20 seconds): 3 rounds
Seated rows (lightweight): 3 sets of 10 reps
Hamstring curls: 3 sets of 12 reps
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Intermediate:
Barbell back squats: 3 sets of 10 reps
Dumbbell chest press: 3 sets of 12 reps
Lat pulldowns (moderate weight): 3 sets of 12 reps
Side planks: 3 rounds of 20 seconds each side
Seated rows (moderate weight): 3 sets of 12 reps
Romanian deadlifts: 3 sets of 12 reps
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Fit:
Weighted Bulgarian split squats: 4 sets of 10 reps per leg
Incline bench press (dumbbells): 4 sets of 10 reps
Pull-ups or assisted pull-ups: 4 sets of 8 reps
Plank with dumbbell rows: 4 sets of 10 reps per arm
Barbell deadlifts: 4 sets of 8 reps
Cable face pulls: 4 sets of 12 reps
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Spartan:
Deadlifts: 5 sets of 8 reps
Bench press (barbell or dumbbells): 5 sets of 10 reps
Weighted pull-ups: 5 sets of 6 reps
Overhead barbell press: 5 sets of 8 reps
Plank with weighted plates: 5 rounds of 30 seconds
Dumbbell farmer’s carry: 3 rounds of 40 meters
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Tuesday: Cardio & Endurance
Beginner:
Treadmill brisk walk (incline): 10 minutes
Rowing machine: 5 minutes
Bike at moderate pace: 10 minutes
Cool-down stretch: 5 minutes
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Intermediate:
Treadmill run (moderate pace): 15 minutes
Rowing machine: 10 minutes
Jump rope: 3 sets of 1 minute each
Cool-down stretch: 5 minutes
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Fit:
Treadmill interval sprints: 2 minutes sprint, 1 minute walk (20 minutes)
Rowing machine: 15 minutes
Jump rope: 4 sets of 1 minute each
Cool-down stretch: 5 minutes
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Spartan:
Hill sprints on treadmill: 30 minutes (1-minute sprints, 1-minute recovery)
Stair climber: 20 minutes
Jump rope: 5 sets of 1 minute each
Cool-down stretch: 5 minutes
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Wednesday: Core & Stability
Beginner:
Crunches: 3 sets of 10 reps
Leg raises: 3 sets of 8 reps
Plank: 2 rounds of 20 seconds
Side crunches: 3 sets of 10 reps per side
Bird dogs: 3 sets of 8 reps per side
Seated Russian twists (no weight): 3 sets of 12 reps
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Intermediate:
Weighted crunches: 3 sets of 12 reps
Hanging knee raises: 3 sets of 8 reps
Plank: 3 rounds of 30 seconds
Side plank dips: 3 sets of 10 reps per side
Russian twists with medicine ball: 3 sets of 15 reps
Ab rollout (using a wheel): 3 sets of 8 reps
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Fit:
Hanging leg raises: 4 sets of 10 reps
Weighted planks (plate on back): 4 rounds of 30 seconds
Side plank with dumbbell raise: 4 sets of 10 reps per side
Medicine ball slams: 4 sets of 12 reps
Ab rollout (using a wheel): 4 sets of 8 reps
Cable woodchoppers: 4 sets of 12 reps per side
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Spartan:
Hanging leg raises with rotation: 5 sets of 10 reps
Weighted side planks: 5 sets of 20 seconds per side
Weighted ab rollout: 5 sets of 8 reps
Russian twists with heavy medicine ball: 5 sets of 15 reps
Cable woodchoppers (heavy weight): 5 sets of 12 reps per side
Medicine ball wall throws: 5 sets of 12 reps
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Thursday: Upper Body Strength
Beginner:
Dumbbell chest press: 3 sets of 10 reps
Lat pulldowns (lightweight): 3 sets of 10 reps
Dumbbell shoulder press: 3 sets of 10 reps
Bicep curls: 3 sets of 12 reps
Tricep kickbacks: 3 sets of 10 reps
Plank: 3 rounds of 20 seconds
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Intermediate:
Incline dumbbell chest press: 3 sets of 12 reps
Lat pulldowns (moderate weight): 3 sets of 12 reps
Dumbbell shoulder press: 3 sets of 10 reps
Barbell bicep curls: 3 sets of 12 reps
Tricep dips (bench): 3 sets of 10 reps
Plank with shoulder taps: 3 sets of 20 seconds
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Fit:
Barbell bench press: 4 sets of 10 reps
Pull-ups or assisted pull-ups: 4 sets of 8 reps
Dumbbell Arnold press: 4 sets of 10 reps
Dumbbell hammer curls: 4 sets of 10 reps
Weighted tricep dips: 4 sets of 8 reps
Plank with rows: 4 sets of 10 reps
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Spartan:
Barbell bench press (heavy weight): 5 sets of 8 reps
Weighted pull-ups: 5 sets of 6 reps
Dumbbell shoulder press (heavy weight): 5 sets of 10 reps
Barbell bicep curls: 5 sets of 12 reps
Overhead tricep extensions: 5 sets of 10 reps
Plank with weighted plate: 5 rounds of 30 seconds
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Friday: Active Recovery & Mobility
All levels focus on stretching, yoga, and foam rolling for 30–45 minutes.
Calisthenics Version (No Equipment)
Monday: Full-Body Strength
Beginner:
Bodyweight squats: 3 sets of 10 reps
Knee push-ups: 3 sets of 8 reps
Plank: 2 rounds of 20 seconds
Step-ups (use stairs): 3 sets of 10 reps per leg
Glute bridges: 3 sets of 12 reps
Bird dogs: 3 sets of 8 reps per side
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Intermediate:
Deep squats: 3 sets of 15 reps
Push-ups: 3 sets of 12 reps
Side plank: 3 rounds of 20 seconds per side
Bulgarian split squats (use a step): 3 sets of 10 reps per leg
Glute bridge with one leg raised: 3 sets of 10 per leg
Bear crawls: 3 sets of 30 seconds
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Fit:
Bulgarian split squats: 4 sets of 12 reps per leg
Diamond push-ups: 4 sets of 10 reps
Side planks with dips: 3 sets of 15 dips per side
Jump squats: 4 sets of 12 reps
Plank with shoulder taps: 4 rounds of 30 seconds
Mountain climbers: 4 sets of 20 seconds
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Spartan:
Single-leg pistol squats: 5 sets of 8 per leg
Handstand push-ups (use wall if needed): 5 sets of 6
Side planks with leg lifts: 5 sets of 20 seconds per side
Jump lunges: 5 sets of 10 reps
Plank with leg lifts: 5 rounds of 30 seconds
Burpees: 5 sets of 10 reps
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Tuesday: Cardio & Endurance
Beginner:
10-minute brisk walk
Jumping jacks: 3 sets of 20 reps
High knees (slow pace): 3 sets of 15 seconds
Step-ups: 3 sets of 10 reps
Light jog: 5 minutes
Cool down stretch: 5 minutes
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Intermediate:
15-minute run
High knees: 3 sets of 20 seconds
Butt kicks: 3 sets of 20 seconds
Jump squats: 3 sets of 10 reps
Sprint intervals: 30 seconds sprint, 1-minute jog, 5 rounds
Cool down stretch: 5 minutes
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Fit:
20-minute run with intervals (2-minute sprint, 1-minute walk)
Jump squats: 4 sets of 12 reps
High knees: 4 sets of 20 seconds
Burpees: 4 sets of 12 reps
Mountain climbers: 4 sets of 20 seconds
Cool down stretch: 5 minutes
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Spartan:
30-minute run with 2-minute hill sprints every 5 minutes
Burpees: 5 sets of 12 reps
Jump lunges: 5 sets of 10 reps
High knees (fast pace): 5 sets of 30 seconds
Plank to push-up: 5 rounds of 30 seconds
Cool down stretch: 5 minutes
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Wednesday: Core & Stability
Beginner:
Crunches: 3 sets of 10 reps
Leg raises: 3 sets of 8 reps
Plank: 2 rounds of 20 seconds
Side crunches: 3 sets of 10 reps per side
Bird dogs: 3 sets of 8 reps per side
Glute bridges: 3 sets of 10 reps
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Intermediate:
Bicycle crunches: 3 sets of 12 reps
Flutter kicks: 3 sets of 20 seconds
Plank: 3 rounds of 30 seconds
Side plank dips: 3 sets of 10 reps per side
Russian twists with no weight: 3 sets of 15 reps
Seated V-ups: 3 sets of 8 reps
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Fit:
Hanging leg raises: 4 sets of 10 reps
Plank with shoulder taps: 4 rounds of 30 seconds
Side plank with leg lifts: 4 sets of 10 reps per side
Mountain climbers: 4 sets of 20 seconds
Russian twists with weight: 4 sets of 15 reps per side
Hollow body hold: 4 rounds of 20 seconds
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Spartan:
Hanging leg raises with rotation: 5 sets of 10 reps
Plank to push-up: 5 rounds of 30 seconds
Weighted Russian twists: 5 sets of 12 reps per side
Side plank dips with leg raises: 5 sets of 10 reps per side
Mountain climbers: 5 sets of 30 seconds
Hollow body rock: 5 rounds of 15 seconds
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Thursday: Upper Body Strength
Beginner:
Knee push-ups: 3 sets of 8 reps
Wall push-ups: 3 sets of 10 reps
Tricep dips on a chair: 3 sets of 10 reps
Shoulder taps (in plank): 3 sets of 20 seconds
Bird dogs: 3 sets of 8 reps per side
Side plank: 3 rounds of 20 seconds
Intermediate:
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Regular push-ups: 3 sets of 12 reps
Tricep dips on a chair: 3 sets of 12 reps
Plank to shoulder taps: 3 sets of 20 seconds
Pike push-ups: 3 sets of 8 reps
Incline push-ups: 3 sets of 12 reps
Side planks with dips: 3 rounds of 15 dips per side
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Fit:
Wide-arm push-ups: 4 sets of 12 reps
Tricep dips (use a sturdy chair): 4 sets of 10 reps
Side plank with arm lift: 4 sets of 8 per side
Archer push-ups: 4 sets of 8 reps per arm
Plank to push-up: 4 sets of 10 reps
Superman holds: 4 sets of 20 seconds
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Spartan:
Handstand push-ups (use wall if needed): 5 sets of 6 reps
Diamond push-ups: 5 sets of 12 reps
Side planks with leg lifts: 5 sets of 20 seconds per side
Plank to shoulder taps: 5 rounds of 30 seconds
Dive bomber push-ups: 5 sets of 8 reps
Superman rockers: 5 rounds of 15 seconds
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Friday: Active Recovery & Flexibility
For all levels, dedicate 30–45 minutes to stretches, yoga poses, or foam rolling. Focus on improving flexibility and reducing tension in your muscles. Include:
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Cat-Cow Stretches: 3 sets of 10 reps
Downward Dog: 3 rounds of 30 seconds
Child’s Pose: 1-minute hold
Hamstring Stretch: 30 seconds per leg
Seated Forward Fold: 1 minute
Butterfly Stretch: 30 seconds per side