Since Sean Sarantos and his body don't always agree with a set workout schedule, he bases his routines off how his body feels each day. That may not be as easy for you as it is for this fitness professional. He includes a full weekly split, but doesn't always abide by it daily.

He works two muscle groups per day. He typically performs 'big' lifts early in the week and then works isolation movements later in the week to tone. He likes to give his muscles at least 48 to 72 hours of rest between training days.

If you have an injury, make sure not to overexert the injured area. But neither should you overwork the healthy parts of your body. It's a delicate balance, trying to improve one lagging muscle group without wrecking your overall physique.

Sean used to run marathons and triathlons, but his cardio these days relies on CrossFit 3 times weekly and some weekend runs.

Sean's Training Philosophy

Says Sean: "The hardest step for anyone to make is the first step into the gym, the journey toward a better life. Even avid fitness goers can be uncomfortable around others. As long as we keep in mind that the benefits will outweigh the insecurities, we can put one foot in front of the other and BOOM! Before you know it, you're a new person! But it always takes that FIRST STEP and everyone has to remember that. You can't leap, skip and jump your way to success. You first have to trip, fall and maybe collect some scars along the way."

Day 1: Chest
1
Superset
Dumbbell Bench Press
4 sets, 10-12 reps
+ 3 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 2: Back
1
Superset
Lat pull-down
4 sets, 12 reps
+ 3 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 3: Arms
1
Superset
Dumbbell Alternate Bicep Curl
4 sets, 12 reps
+ 4 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 4: Legs
1
Barbell Squat
4 sets, 12, 10, 8, 6 reps
+ 5 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 5: Shoulders
1
Superset
Arnold press
4 sets, 15 reps
+ 3 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 6 and 7: Cardio
Jogging or swimming.
1
Treadmill jogging
1 set, 30 mins
+ 1 more exercises

BodyFit

$6.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos

    • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images

    • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions

    • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

[ Sean Sarantos's Fit 360 Program ]

About the Author

Dustin Lapray

Dustin Lapray is a writer, journalist, and editor living in Boise, Idaho.

View all articles by this author

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