Join us on our journey to fit life! Build muscle, boost strength, and improve endurance with expert-led workouts now!
VITALIZE is a free 8-week follow-along workout program by Chris & Edi Fitness, launching on July 1st on YouTube. Designed to build muscle, enhance strength, and improve endurance, this hybrid program combines strength training, hypertrophy, and metabolic conditioning for a well-rounded fitness approach.
The program follows an upper, lower, and full-body workout split, incorporating heavy compound lifts, hypertrophy-focused exercises, and power movements to develop muscle and strength. Cardio sessions such as running, cycling, or step challenges are included to improve stamina and cardiovascular health. Mobility and stretching routines are also part of the program to aid recovery and prevent injuries.
VITALIZE is suitable for all fitness levels. While intermediate and advanced lifters will benefit the most, beginners can follow modifications to adjust the workouts to their abilities. The program requires minimal equipment, including dumbbells, resistance bands, a bench or plyo box, and yoga blocks, making it accessible for both home and gym training.
VITALIZE is completely free and offers an effective way to improve strength, endurance, and mobility.
Program Overview
- Duration: 8 weeks
- Workout Schedule: 4 strength-based workouts per week + 1 cardio day
- Workout Style: Hybrid training (strength, hypertrophy, power, and conditioning)
- Cardio Options: Running, cycling, step challenges, or other aerobic activities
- Mobility Focus: Each session ends with a short mobility/stretching routine
Workout Breakdown
- Strength Workouts: Heavy compound lifts to increase overall strength
- Hypertrophy Workouts: Focused exercises for muscle growth and definition
- Power Training: Explosive movements to develop speed and strength
- Metabolic Conditioning: Cardio-based workouts to improve endurance
Required Equipment
- Dumbbells:
Light and medium dumbbells for hypertrophy-focused workouts
Heavy dumbbells for strength training - Resistance Bands – Useful for added resistance, warm-ups, and mobility work
- Bench or Plyo Box – Needed for exercises like step-ups, incline/decline movements, and elevated push-ups
- Yoga Blocks (Optional) – Helpful for modifications, mobility work, and stretching
This Workout Program is part of a series. Check them out all!
WEEK 1
| DAY 01 | REST DAY | |
| DAY 02 | Upper Body | 45 Min UPPER BODY WORKOUT with WEIGHTS | Muscle Group Targeting |
| DAY 03 | Cardio | |
| DAY 04 | Lower Body | 45 Min LOWER BODY WORKOUT with WEIGHTS | Heavy Lifts | Muscle Group Targeting |
| DAY 05 | REST DAY | |
| DAY 06 | Upper Body | 45 Min UPPER BODY WORKOUT with WEIGHTS | Giant Sets for Muscle Building |
| DAY 07 | Lower Body | 45 Min LOWER BODY WORKOUT with WEIGHTS | Circuits | + Plank Challenge |
WEEK 2
| DAY 08 | REST DAY | |
| DAY 09 | Full Body | 50 Min FULL BODY STRENGTH WORKOUT with WEIGHTS + ABS |
| DAY 10 | Cardio | |
| DAY 11 | Full Body | 1 Hour FULL BODY WORKOUT with WEIGHTS | Strength & Conditioning | Metcon |
| DAY 12 | REST DAY | |
| DAY 13 | Lower Body | 45 Min GLUTES & DEADLIFTS WORKOUT + MOBILITY | Dumbbell Workout | Strength |
| DAY 14 | Lower Body | 45 Min LOWER BODY STRENGTH WORKOUT with WEIGHTS | Unilateral Training for Powerful Legs |
WEEK 3
| DAY 15 | REST DAY | |
| DAY 16 | Upper Body | 45 Min UPPER BODY WORKOUT with WEIGHTS | Unilateral Strength & Muscle Building + ABS |
| DAY 17 | Cardio | |
| DAY 18 | Full Body | 40 Min DB FULL BODY STRENGTH WORKOUT | POSTERIOR CHAIN | Glutes, Back | Hamstrings | Calves + Biceps |
| DAY 19 | REST DAY | |
| DAY 20 | Full Body | 40 Min FULL BODY WORKOUT | PUSH FOCUSED | Quads | Chest | Shoulders | Triceps |
| DAY 21 | Lower Body | 50 Min LOWER BODY WORKOUT with WEIGHTS | Pyramid Strength Training |
WEEK 4
| DAY 22 | REST DAY | |
| DAY 23 | Full Body | 1 Hour FULL BODY WORKOUT with WEIGHTS | Power & Strength |
| DAY 24 | Cardio | |
| DAY 25 | Upper Body | 45 Min UPPER BODY WORKOUT with WEIGHTS | Pyramid Strength Training |
| DAY 26 | REST DAY | |
| DAY 27 | Full Body | 50 Min FULL BODY WORKOUT with WEIGHTS | Complexes | Total Body Strength |
| DAY 28 | Full Body | 45 Min FULL BODY WORKOUT with WEIGHTS | Total Body Power |
WEEK 5
| DAY 29 | REST DAY | |
| DAY 30 | Full Body | 40 Min FULL BODY WORKOUT | Calisthenics | Bodyweight Strength |
| DAY 31 | Cardio | |
| DAY 32 | Core | 30 Min ABS and CORE WORKOUT | Dumbbells + Bodyweight |
| DAY 33 | REST DAY | |
| DAY 34 | Upper Body | 50 Min UPPER BODY WORKOUT with WEIGHTS | Muscle Group Targeting | Heavy Lifts |
| DAY 35 | Lower Body | 50 Min LOWER BODY WORKOUT with WEIGHTS | Strength Training | Heavy Lifts |
WEEK 6
| DAY 36 | REST DAY | |
| DAY 37 | Upper Body | 45 Min UPPER BODY DUMBBELL WORKOUT | Circuits | Strength & Muscle Building |
| DAY 38 | Cardio | |
| DAY 39 | Lower Body | 45 Min LOWER BODY WORKOUT with WEIGHTS | Circuits Strength Training |
| DAY 40 | REST DAY | |
| DAY 41 | Full Body | 40 Min FULL BODY PUSH WORKOUT | Quads, Chest, Shoulders & Triceps | with Weights |
| DAY 42 | Full Body | 45 Min FULL BODY POSTERIOR CHAIN WORKOUT | Glutes, Back, Hamstrings, Rear Delts, Calves + Biceps |
WEEK 7
| DAY 43 | REST DAY | |
| DAY 44 | Full Body | 1 Hour FULL BODY DUMBBELL WORKOUT | SUPERSETS | Total Body Strength Training |
| DAY 45 | Cardio | |
| DAY 46 | Full Body | 30 Min FULL BODY WORKOUT | STAMINA | No Equipment |
| DAY 47 | REST DAY | |
| DAY 48 | Lower Body | 45 Min LOWER BODY WORKOUT with WEIGHTS | Slow & Controlled |
| DAY 49 | Upper Body | 45 Min UPPER BODY WORKOUT with WEIGHTS | Slow & Controlled |
WEEK 8
| DAY 50 | REST DAY | |
| DAY 51 | Full Body | 1 Hour FULL BODY WORKOUT with WEIGHTS | Giant Sets |
| DAY 52 | Cardio | |
| DAY 53 | Core | 30 Min ABS & CORE CHALLENGE | Total Core Strength |
| DAY 54 | REST DAY | |
| DAY 55 | Full Body | 30 Min FULL BODY WORKOUT with WEIGHTS | Strength & Conditioning |
| DAY 56 | Full Body | 1 Hour FULL BODY DUMBBELL WORKOUT | STRENGTH | SUPERSETS | METCON |