Follow workout plans to make working out easier!
Track your workouts online & on your mobile device
Never miss a workout with scheduled workouts
Get notifications to keep your workouts on track
Sign Up
Are you a staff member, coach, or gym owner? See how we can help

The Lazarus Protocol (Phase 1.1)

4 months/3 days a week

The Lazarus Protocol (Phase 1.1)

The Lazarus Protocol (Phase 1.1)

4 months/3 days a week

The Lazarus Protocol (Phase 1.1)

4 months/3 days a week

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Lose Weight
  • Get Toned
  • Sunday
  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
Exercise Sets Distance Time Reps Weight Rest
Very Easy
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
Very Easy
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
Very Easy
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
Very Easy
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
Very Easy
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
Very Easy
1 sets, 00:00:10
1 00:00:10 -- -- --:-- C.A.R.s
Very Easy
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
Very Easy
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
  • normal
  • superset
  • alternate
  • circuit

Workout Plan Summary

Welcome to Phase 1.1 of the Lazarus Protocol - a journey towards metabolic benefits with a gentle touch! In this phase, we focus on a very low-stress protocol that offers localized metabolic improvements. Get ready to experience the power of carefully curated workouts designed to enhance your met... more

Welcome to Phase 1.1 of the Lazarus Protocol - a journey towards metabolic benefits with a gentle touch! In this phase, we focus on a very low-stress protocol that offers localized metabolic improvements. Get ready to experience the power of carefully curated workouts designed to enhance your metabolism, laying the foundation for transformative progress. Embrace this gentle yet effective approach as we embark on the path to achieving your fitness goals. Let's elevate your metabolic game and set the stage for an incredible transformation!

Exercise Sets Distance Time Reps Weight Rest
1 sets,
1 --:--:-- -- --:-- A. FRC/Warm-up
4 sets, 10 reps00:00:40, 00:20 rest
4 00:00:40 10 -- 00:20 IRM/Metabolic
4 sets, 10 reps00:00:40, 00:20 rest
4 00:00:40 10 -- 00:20 IRM/Metabolic
4 sets, 10 reps00:00:40, 00:20 rest
4 00:00:40 10 -- 00:20 IRM/Metabolic
4 sets, 10 reps00:00:40, 00:20 rest
4 00:00:40 10 -- 00:20 IRM/Metabolic
Glutes /
4 sets, 10 reps00:00:40, 00:20 rest
4 00:00:40 10 -- 00:20 IRM/Metabolic
  • normal
  • superset
  • alternate
  • circuit

Workout Plan Summary

Welcome to Phase 1.1 of the Lazarus Protocol - a journey towards metabolic benefits with a gentle touch! In this phase, we focus on a very low-stress protocol that offers localized metabolic improvements. Get ready to experience the power of carefully curated workouts designed to enhance your met... more

Welcome to Phase 1.1 of the Lazarus Protocol - a journey towards metabolic benefits with a gentle touch! In this phase, we focus on a very low-stress protocol that offers localized metabolic improvements. Get ready to experience the power of carefully curated workouts designed to enhance your metabolism, laying the foundation for transformative progress. Embrace this gentle yet effective approach as we embark on the path to achieving your fitness goals. Let's elevate your metabolic game and set the stage for an incredible transformation!

Exercise Sets Distance Time Reps Weight Rest
Very Easy
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
Very Easy
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
Very Easy
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
Very Easy
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
Very Easy
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
Very Easy
1 sets, 00:00:10
1 00:00:10 -- -- --:-- C.A.R.s
Very Easy
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
Very Easy
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
Beginner
1 sets, 00:15:00
1 00:15:00 -- --:-- Conditioning
  • normal
  • superset
  • alternate
  • circuit

Workout Plan Summary

Welcome to Phase 1.1 of the Lazarus Protocol - a journey towards metabolic benefits with a gentle touch! In this phase, we focus on a very low-stress protocol that offers localized metabolic improvements. Get ready to experience the power of carefully curated workouts designed to enhance your met... more

Welcome to Phase 1.1 of the Lazarus Protocol - a journey towards metabolic benefits with a gentle touch! In this phase, we focus on a very low-stress protocol that offers localized metabolic improvements. Get ready to experience the power of carefully curated workouts designed to enhance your metabolism, laying the foundation for transformative progress. Embrace this gentle yet effective approach as we embark on the path to achieving your fitness goals. Let's elevate your metabolic game and set the stage for an incredible transformation!

Exercise Sets Distance Time Reps Weight Rest
1 sets,
1 --:--:-- -- --:-- A. FRC/Warm-up
4 sets, 10 reps00:00:40, 00:20 rest
4 00:00:40 10 -- 00:20 IRM/Metabolic
4 sets, 10 reps00:00:40, 00:20 rest
4 00:00:40 10 -- 00:20 IRM/Metabolic
4 sets, 10 reps00:00:40, 00:20 rest
4 00:00:40 10 -- 00:20 IRM/Metabolic
4 sets, 10 reps00:00:40, 00:20 rest
4 00:00:40 10 -- 00:20 IRM/Metabolic
4 sets, 10 reps00:00:40, 00:20 rest
4 00:00:40 10 -- 00:20 IRM/Metabolic
  • normal
  • superset
  • alternate
  • circuit

Workout Plan Summary

Welcome to Phase 1.1 of the Lazarus Protocol - a journey towards metabolic benefits with a gentle touch! In this phase, we focus on a very low-stress protocol that offers localized metabolic improvements. Get ready to experience the power of carefully curated workouts designed to enhance your met... more

Welcome to Phase 1.1 of the Lazarus Protocol - a journey towards metabolic benefits with a gentle touch! In this phase, we focus on a very low-stress protocol that offers localized metabolic improvements. Get ready to experience the power of carefully curated workouts designed to enhance your metabolism, laying the foundation for transformative progress. Embrace this gentle yet effective approach as we embark on the path to achieving your fitness goals. Let's elevate your metabolic game and set the stage for an incredible transformation!

Exercise Sets Distance Time Reps Weight Rest
Very Easy
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
Very Easy
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
Very Easy
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
Very Easy
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
Very Easy
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
Very Easy
1 sets, 00:00:10
1 00:00:10 -- -- --:-- C.A.R.s
Very Easy
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
Very Easy
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
Beginner
1 sets, 00:15:00
1 00:15:00 -- --:-- Conditioning
  • normal
  • superset
  • alternate
  • circuit

Workout Plan Summary

Welcome to Phase 1.1 of the Lazarus Protocol - a journey towards metabolic benefits with a gentle touch! In this phase, we focus on a very low-stress protocol that offers localized metabolic improvements. Get ready to experience the power of carefully curated workouts designed to enhance your met... more

Welcome to Phase 1.1 of the Lazarus Protocol - a journey towards metabolic benefits with a gentle touch! In this phase, we focus on a very low-stress protocol that offers localized metabolic improvements. Get ready to experience the power of carefully curated workouts designed to enhance your metabolism, laying the foundation for transformative progress. Embrace this gentle yet effective approach as we embark on the path to achieving your fitness goals. Let's elevate your metabolic game and set the stage for an incredible transformation!

Exercise Sets Distance Time Reps Weight Rest
1 sets,
1 --:--:-- -- --:-- A. FRC/Warm-up
Beginner
4 sets, 10 reps00:00:40, 00:20 rest
4 00:00:40 10 -- 00:20 IRM/Metabolic
4 sets, 10 reps00:00:40, 00:20 rest
4 00:00:40 10 -- 00:20 IRM/Metabolic
4 sets, 10 reps00:00:40, 00:20 rest
4 00:00:40 10 -- 00:20 IRM/Metabolic
4 sets, 10 reps00:00:40, 00:20 rest
4 00:00:40 10 -- 00:20 IRM/Metabolic
Beginner
4 sets, 10 reps00:00:40, 00:20 rest
4 00:00:40 10 -- 00:20 IRM/Metabolic
  • normal
  • superset
  • alternate
  • circuit

Workout Plan Summary

Welcome to Phase 1.1 of the Lazarus Protocol - a journey towards metabolic benefits with a gentle touch! In this phase, we focus on a very low-stress protocol that offers localized metabolic improvements. Get ready to experience the power of carefully curated workouts designed to enhance your met... more

Welcome to Phase 1.1 of the Lazarus Protocol - a journey towards metabolic benefits with a gentle touch! In this phase, we focus on a very low-stress protocol that offers localized metabolic improvements. Get ready to experience the power of carefully curated workouts designed to enhance your metabolism, laying the foundation for transformative progress. Embrace this gentle yet effective approach as we embark on the path to achieving your fitness goals. Let's elevate your metabolic game and set the stage for an incredible transformation!

Exercise Sets Distance Time Reps Weight Rest
Very Easy
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
Very Easy
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
Very Easy
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
Very Easy
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
Very Easy
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
Very Easy
1 sets, 00:00:10
1 00:00:10 -- -- --:-- C.A.R.s
Very Easy
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
Very Easy
1 sets, 3 reps00:00:10
1 00:00:10 3 -- --:-- C.A.R.s
  • normal
  • superset
  • alternate
  • circuit

Workout Plan Summary

Welcome to Phase 1.1 of the Lazarus Protocol - a journey towards metabolic benefits with a gentle touch! In this phase, we focus on a very low-stress protocol that offers localized metabolic improvements. Get ready to experience the power of carefully curated workouts designed to enhance your met... more

Welcome to Phase 1.1 of the Lazarus Protocol - a journey towards metabolic benefits with a gentle touch! In this phase, we focus on a very low-stress protocol that offers localized metabolic improvements. Get ready to experience the power of carefully curated workouts designed to enhance your metabolism, laying the foundation for transformative progress. Embrace this gentle yet effective approach as we embark on the path to achieving your fitness goals. Let's elevate your metabolic game and set the stage for an incredible transformation!

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Lose Weight
  • Get Toned
The Lazarus Protocol (Phase 1.1)

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Lose Weight
  • Get Toned