I’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 phases, 10 days each.
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.
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.
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.
Full day off. Get your muscles massaged, followed by a steam bath to recover them.
Day 8 – Lower Body
Workout
Target Muscles
Sets
Reps
Reverse Lunges
Thigh and Glute
3
10/leg
Archer Squat
Adductors
3
10/leg
DB Romanian Deadlift
Hamstrings
3
8-10
Leg Curl
Hamstrings
4
15-20
Hip Thrust
Glutes
3
10-12
5-minute Stretching (B)
Full Body
1
–
Day 9 – Upper Body
Workout
Target Muscle
Sets
Reps
Landmine Close Grip Row
Back
3
6-12
Cable Lat Pullover
Back
3
12-15
Single-arm Rowing
Back
3
12-15
Cable Face Pull
Upper Back
3
12-15
Preacher Curl
Biceps
3
10-12
Concentration Curl
Biceps
3
10-12
5-minute Bicycle
Total Body
1
–
5-min Incline Treadmill
Total Body
1
–
Day 10 – OFF
No workout. Take an ice bath to recover your muscles.
Day 11 to 20 – Full Body Strength Training
Day 11 – Superset Strength Training
Day 12 – Endurance Cardio
Day 13 – Superset Strength Training
Day 14 – HIIT Cardio
Day 15 – OFF
Day 16 – Superset Resistance Training
Day 17 – Endurance Cardio
Day 18 – Superset Resistance Training
Day 19 – HIIT Cardio
Day 20 – OFF
Day 11 – Superset Strength Training
Workout
Target Muscle
Sets
Reps
1-arm Landmine Press + Back Squat
Chest & Legs
3
10-12
Seated Pec Deck Fly + Step-up
Chest & Legs
3
10-12
Front Lat Pulldown + Calf Raises
Back & Calves
3
12-15
Chin-up + Reverse Pec Deck Fly
Biceps & Rear Delt
3
8-10
Day 12 – Endurance Cardio
Exercise
Activity
Treadmill Run
20-minute @8-10kmph
Stationary Bike
10-minute @65% MHR
Elliptical Trainer
10-minute @60% MHR
Rowing Machine
5-minute @70% MHR
Day 13 – Superset Strength Training
Workout
Target Muscle
Sets
Reps
Incline Bench Press + Leg Press
Chest and Quad
2-3
10-12
Leg Extension + Leg Curl
Quad and Ham
2-3
12-15
Lateral Raises + Biceps Curl
Delt and Biceps
2-3
10-12
Seated Cable Rowing + Hip Thrust
Back and Glute
2-3
10-12
Day 14 – HIIT Cardio
Exercises
Activity
Rest
Burpees
5 sets of 6 reps
30-sec
Mountain Climber
5 sets of 30-sec
30-sec
High Knees
5 sets of 10 reps/side
30-sec
Flutter Kicks
5 sets of 15-sec
15-sec
Day 15 – OFF
Full day off. Get your muscles massaged, followed by a steam bath to recover them.
Day 16 – Superset Resistance Training
Workout
Target Muscle
Sets
Reps
DB Overhead Press + Lunges
Shoulder and Legs
2-3
10-12
Kroc Row + Frog Pump
Back and Glute
2-3
12-15
Shoulder Shrug + Biceps Curl
Traps and Biceps
2-3
10-12
Bench Dips + Cable Pull Through
Tris & Posterior Chain
2-3
10-12
Day 17 – Endurance Cardio
Exercise
Activity
Treadmill Run
20-minute @8-10kmph
Stationary Bike
10-minute @65% MHR
Battle Rope
Perform as many rounds as possible in 10 minutes
Jumping Rope
As many reps as possible in 5 minutes
Day 18 – Superset Resistance Training
Workout
Target Muscle
Sets
Reps
Bulgarian Squat + Close-Grip Lat Pull-down
Leg and Back
2-3
10-12
Flat DB Bench Press + Dumbbell RDL
Chest and Leg
2-3
12-15
Landmine Oblique Twist + Hip Thrust
Oblique and Glute
2-3
10-12
Decline Crunches + Hanging Knee Raises
Abdominals
2-3
10-12
Day 19 – HIIT Cardio
Exercises
Activity
Rest
Burpees
5 sets of 6 reps
30-sec
Cross-Body Mt. Climber
5 sets of 30-sec
30-sec
High Knees
5 sets of 10 reps/side
30-sec
Alternating Heel Taps
5 sets of 10/side
15-sec
Shoulder Taps
5 sets of 10/side
30-sec
Flutter Kicks
5 sets of 15-sec
15-sec
Day 20 – OFF
No workout. Take an ice bath to recover your muscles.
Day 21 to 30 – Compound Hybrid Split
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.
Day 21 – Full Body Strength Training
Day 22 – Moderate Cardio and Flexibility
Day 23 – Total Body Strength Training
Day 24 – HIIT Cardio and Isometric Workout
Day 25 – OFF
Day 26 – Full Body Strength Training
Day 27 – Moderate Cardio and Flexibility
Day 28 – Total Body Strength Training
Day 29 – HIIT Cardio and Isometric Workout
Day 30 – OFF
Day 21 – Full Body Strength Training
Workout
Sets
Reps
Conventional Deadlift
4
10, 8, 6, 4
Bench Press
4
10, 8, 6, 4
Overhead Press
4
10, 8, 6, 4
Seated Cable Rowing
4
10, 8, 6, 4
Day 22 – Moderate Cardio and Flexibility
Exercise
Activity
Treadmill Run
15 minutes at 60-70% max heart rate
Stationary Bike
5 minutes at 60-70% max heart rate
Battle Rope
Perform as many rounds as possible in 5 minutes
Jumping Rope
As many reps as possible in 5 minutes
Standing Forward Bend
10-sec hold x 5 times
Upward Salute
15-sec hold x 5 times
World’s Greatest Stretch
15-sec hold per side x 5 times
Day 23 – Total Body Strength Training
Workout
Sets
Reps
Back Squat
4
10, 8, 6, 4
Chin-ups
4
10, 8, 6, 4
Bar Dips
4
10, 8, 6, 4
Bent-over Rows
4
10, 8, 6, 4
Day 24 – HIIT Cardio and Isometric Workout
Exercises
Activity
Rest
Burpees
5 sets of 6 reps
30-sec
Mountain Climber
5 sets of 30-sec
30-sec
High Knees
5 sets of 10 reps/side
30-sec
Shoulder Taps
5 sets of 10/side
30-sec
Flutter Kicks
5 sets of 15-sec
15-sec
Front Plank
1-minute hold x 2
15-sec
Side Plank
30-sec per side x 2
15-sec
Bird Dog Plank
15-sec per side x 4
15-sec
Hollow Body Hold
15-sec x 4
15-sec
Day 25 – OFF
Full day off. Get your muscles massaged, followed by a steam bath to recover them.
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.
Do Exercises Work Same for Males and Females?
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.1Gender Differences in Exercise Habits and Quality of Life Reports: Assessing the Moderating Effects of Reasons for Exercise – National Institute of Health
Goals may differ for different genders, but the benefits of exercise are nearly the same for all.
So, the important thing is to work out and keep yourself fit, active, and healthy.
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.
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.
I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.
I help people achieve their best shape through my science-based and practical workout programs.
I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.
I help people achieve their best shape through my science-based and practical workout programs.
I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.