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[UPWOD Nº47] The 7×70 Olympic HEPTATHLON Workout

olympic workout, heptathlon workout, full-body workout, full body workout

*UPWODs are Lean It UP’s Workout of the Day. For more info on UPWODs, how to do them effectively, and what they’re all about, read the introductory guide before starting.

**You can find all of our previous UPWODs here.

Seven killer exercises. 70 reps a pop. 1 MONSTER full-body workout.

Fuel up and mentally prepare yourself. UPWOD Nº47—The 7×70 Olympic HEPTATHLON Workout—is one of the most difficult & physically demanding workouts we’ve whipped up to-date.

It links together 7 high-intensity, cornerstone, full-body movements—including squats, deadlifts, and kettlebell swings—to form one hellacious full-body gauntlet. But survive it and you’ll annihilate your muscles, rip through fat, and chip away at an upgraded physique.

Here’s how it works: you’ll do 7 different exercises for 70 reps a pop, each of which hammers a different part of the body. For each exercise, break the 70 reps into as many sets as needed to get the total done.

As a general guideline, choose a moderately heavy weight that you can bang out for 10-20 reps per set; on average, that’ll come out to 5 sets of 14 reps.

Lock in and start your week off with STRAIGHT FIRE.


[UPWOD Nº47] The 7×70 Olympic HEPTATHLON Workout

olympic workout, heptathlon workout, full-body workout, full body workout

*Bonus info for each exercise:

  • 1. Barbell Squats — standard barbell squats. Choose a moderately heavy weight that lets you do 10-20 reps per set.
  • 2. Barbell Deadlifts — standard deadlifts. Aim for at least 15 reps per set.
  • 3. Barbell Bench Press — you can also sub the dumbbell chest press if needed.
  • 4. Kettlebell Swings — do 70 reps per arm. Make sure to keep your core tight and drive the movement with your hips.
  • 5. Pull-Ups/Lat Pulldowns — do total 40 pull-ups followed by 30 heavy lat pulldowns. If you can’t do 40 pull-ups in 6 sets or fewer, convert the remaining reps to lat pulldowns.
  • 6. Standing Dumbbell Shoulder Press — keep your core tight and back straight throughout. Choose a weight that lets you do ~15 reps/set.
  • 7. Bent-Over 1-Arm Dumbbell Rows — do 70 reps per arm. Choose a weight that lets you do ~15 reps/set.

Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto
  • Ricky, Bubbles & Julian

    looking forward to trying this, after my back heals up in a few days!@

    • Excited for you to try it, LMK how it goes. Take care of your back!

  • Miki

    if i am not strong enough to do that pull up, whats the alternative?

    • Hey Miki — sub 70 lat pulldowns instead. Choose a weight that let’s you do ~12-15 per set.