xtrain and STS rotation

Sissy1983

Cathlete
I bought xtrain to mix it up with my STS rotations. I love STS so much and I have gotten such great results from it. I really like the heavy lifting in STS and Xtrain isnt about so much lifting but working the accessory muscles that help you lift those heavy weights. It would be great if someone would put a rotation together combining the 2 workout programs! Anyone interested?
 

horsing around

Cathlete
I am interested as I was hoping to start something similar on March 4. I plan to look at the STS/LIS Three Month Transformation Rotation Cathe put together last year and compare with the XTrain/LIS Rotation. I'll work on my ideas this weekend and see what I come up with. I like to spin and do yoga, so hoping to add those in as well.

Lisa
 

Pam_90

Cathlete
Lisa-Plz let us know what ideas for a combination you come up with. I want to do something similar. I have also made great gains with STS and want to continue that. I would like to mix the advantages of XTrain (smaller muscles strengthen) with STS, but have not came up ideas on how to do. Plus needing to mix up STS some to keep up the interest

Like you Melissa I thought I would a combination in March, as I will finish an undulating rotation of STS than.

Very glad these programs are out there for us! Thanks Cathe!

Pam
 

bethj

Cathlete
I've made a kind and gentle STS/Xtrain/LIS rotation as a separate post. Well, as kind and gentle as you can get with Cathe!
Beth
 

horsing around

Cathlete
My STS/LIS/TTM/CF Rotation

Good morning. Here is the rotation I came up with. I'll warn you that is it a 12-week rotation and I don't think it's all that kind or gentle. I added TTM & Crossfire because I really like them :). I'm starting today...wish me luck!

Let me know what you think (especially if it seems to aggressive.) I couldn't upload the Word version, but if you want it, let me know and I'll send to you.

Thanks, Lisa

STS/LIS/XTRAIN/TTM/CROSSFIRE
12 WEEK ROTATION​

**Add your choice of abs at least 2-3 times per week.**

Week 1 Workout Time
Monday STS Mesocycle 1, Disc 1 (Chest, Shoulders & Biceps) 50
Tuesday Spin (cardio of your choice) 45-60
Wednesday STS Mesocycle 1, Disc 2 (Back & Triceps) 56
Thursday LIS Slide & Glide 52
Friday STS Mesocycle 1, Disc 3 (Legs) 53
Saturday XTrain Supercuts 46
Sunday Rest or Yoga

Week 2 Workout Time
Monday STS Mesocycle 1, Disc 4 (Chest, Shoulders & Biceps) 55
Tuesday Spin (cardio of your choice) 45-60
Wednesday STS Mesocycle 1, Disc 5 (Back & Triceps) 58
Thursday XTrain AOLI Hiit 39
Friday STS Mesocycle 1, Disc 6 (Legs) 56
Saturday Afterburn 54
Sunday Rest or Yoga

Week 3 Workout Time
Monday XTrain, Burn Sets (Chest, Back & Shoulders) 51
Tuesday Spin (cardio of your choice) 45-60
Wednesday XTrain, Burn Sets (Bis & Tris) 37
Thursday LIS Cardio Supersets 41
Friday XTrain, Cardio Leg Blast 56
Saturday To the Max 53
Sunday Rest or Yoga

Week 4 Workout Time
Monday STS Mesocycle 2, Disc 13 (Chest, Shoulders & Triceps) 65
Tuesday Spin (cardio of your choice) 45-60
Wednesday STS Mesocycle 2, Disc 14 (Legs) 48
Thursday Crossfire 53
Friday STS Mesocycle 2, Disc 15 (Back & Biceps) 54
Saturday Tabatacise 45
Sunday Rest or Yoga

Week 5 Workout Time
Monday STS Mesocycle 2, Disc 16 (Chest, Shoulders & Triceps) 65
Tuesday Spin (cardio of your choice) 45-60
Wednesday STS Mesocycle 2, Disc 17 (Legs) 47
Thursday LIS Slide & Glide 52
Friday STS Mesocycle 2, Disc 18 (Back & Biceps) 60
Saturday LIS Athletic Training 56
Sunday Rest or Yoga

Week 6 Workout (Recovery week) Time
Monday Yoga
Tuesday Spin (cardio of your choice) 30
Wednesday LIS Turbo Barre 74
Thursday XTrain Hard Strikes, premix 13 70
Friday Yoga
Saturday Spin (cardio of your choice) 30
Sunday Rest or Yoga

Week 7 Workout Time
Monday LIS Total Body Trisets (Chest, Shoulders & Triceps) 30
Tuesday Spin (cardio of your choice) 45-60
Wednesday LIS Total Body Trisets (Lower Body Split) 39
Thursday XTrain AOLI Hiit 39
Friday LIS Total Body Trisets (Back, Biceps & Core) 33
Saturday XTrain Supercuts 46
Sunday Rest or Yoga

Week 8 Workout Time
Monday STS Mesocycle 3, Disc 25 (Chest & Back) 68
Tuesday Spin (cardio of your choice) 45-60
Wednesday STS Mesocycle 3, Disc 26 (Plyo Legs) 46
Thursday LIS Cardio Supersets 41
Friday STS Mesocycle 3, Disc 27 (Shoulders, Biceps & Triceps) 67
Saturday LIS Afterburn 54
Sunday Rest or Yoga

Week 9 Workout Time
Monday STS Mesocycle 3, Disc 28 (Chest & Back) 65
Tuesday Spin (cardio of your choice) 45-60
Wednesday STS Mesocycle 3, Disc 29 (Plyo Legs) 63
Thursday LIS Turbo Barre 74
Friday STS Mesocycle 3, Disc 30 (Shoulders, Biceps & Triceps) 64
Saturday Crossfire 55
Sunday Rest or Yoga

Week 10 Workout Time
Monday XTrain, Disc 1 (Chest, Back & Shoulders) 51
Tuesday Spin (cardio of your choice) 45-60
Wednesday XTrain, Disc 5, Premix 2 (Legs) 67
Thursday XTrain Hard Strikes, premix 12 60
Friday XTrain, Disc 2 (Bi’s & Tr’s) 46
Saturday LIS Athletic Training 56
Sunday Rest or Yoga

Week 11 Workout Time
Monday XTrain, Burn Sets (Chest, Back & Shoulders) 51
Tuesday XTrain Tabatacise 45
Wednesday XTrain, Burn Sets (Bis & Tris) 37
Thursday Spin (cardio of your choice) 45-60
Friday XTrain, Cardio Leg Blast 56
Saturday To the Max 53
Sunday Rest or Yoga

Week 12 Workout (Recovery) Time
Monday Yoga
Tuesday Spin (cardio of your choice) 30
Wednesday LIS Turbo Barre 74
Thursday XTrain Hard Strikes, premix 13 70
Friday Yoga
Saturday Spin (cardio of your choice) 30
Sunday Rest or Yoga
 
No "self - lying" rotation

Good morning. Here is the rotation I came up with. I'll warn you that is it a 12-week rotation and I don't think it's all that kind or gentle. I added TTM & Crossfire because I really like them :). I'm starting today...wish me luck!

Let me know what you think (especially if it seems to aggressive.) I couldn't upload the Word version, but if you want it, let me know and I'll send to you.

Thanks, Lisa

STS/LIS/XTRAIN/TTM/CROSSFIRE
12 WEEK ROTATION​

**Add your choice of abs at least 2-3 times per week.**

Week 1 Workout Time
Monday STS Mesocycle 1, Disc 1 (Chest, Shoulders & Biceps) 50
Tuesday Spin (cardio of your choice) 45-60
Wednesday STS Mesocycle 1, Disc 2 (Back & Triceps) 56
Thursday LIS Slide & Glide 52
Friday STS Mesocycle 1, Disc 3 (Legs) 53
Saturday XTrain Supercuts 46
Sunday Rest or Yoga

Week 2 Workout Time
Monday STS Mesocycle 1, Disc 4 (Chest, Shoulders & Biceps) 55
Tuesday Spin (cardio of your choice) 45-60
Wednesday STS Mesocycle 1, Disc 5 (Back & Triceps) 58
Thursday XTrain AOLI Hiit 39
Friday STS Mesocycle 1, Disc 6 (Legs) 56
Saturday Afterburn 54
Sunday Rest or Yoga

Week 3 Workout Time
Monday XTrain, Burn Sets (Chest, Back & Shoulders) 51
Tuesday Spin (cardio of your choice) 45-60
Wednesday XTrain, Burn Sets (Bis & Tris) 37
Thursday LIS Cardio Supersets 41
Friday XTrain, Cardio Leg Blast 56
Saturday To the Max 53
Sunday Rest or Yoga

Week 4 Workout Time
Monday STS Mesocycle 2, Disc 13 (Chest, Shoulders & Triceps) 65
Tuesday Spin (cardio of your choice) 45-60
Wednesday STS Mesocycle 2, Disc 14 (Legs) 48
Thursday Crossfire 53
Friday STS Mesocycle 2, Disc 15 (Back & Biceps) 54
Saturday Tabatacise 45
Sunday Rest or Yoga

Week 5 Workout Time
Monday STS Mesocycle 2, Disc 16 (Chest, Shoulders & Triceps) 65
Tuesday Spin (cardio of your choice) 45-60
Wednesday STS Mesocycle 2, Disc 17 (Legs) 47
Thursday LIS Slide & Glide 52
Friday STS Mesocycle 2, Disc 18 (Back & Biceps) 60
Saturday LIS Athletic Training 56
Sunday Rest or Yoga

Week 6 Workout (Recovery week) Time
Monday Yoga
Tuesday Spin (cardio of your choice) 30
Wednesday LIS Turbo Barre 74
Thursday XTrain Hard Strikes, premix 13 70
Friday Yoga
Saturday Spin (cardio of your choice) 30
Sunday Rest or Yoga

Week 7 Workout Time
Monday LIS Total Body Trisets (Chest, Shoulders & Triceps) 30
Tuesday Spin (cardio of your choice) 45-60
Wednesday LIS Total Body Trisets (Lower Body Split) 39
Thursday XTrain AOLI Hiit 39
Friday LIS Total Body Trisets (Back, Biceps & Core) 33
Saturday XTrain Supercuts 46
Sunday Rest or Yoga

Week 8 Workout Time
Monday STS Mesocycle 3, Disc 25 (Chest & Back) 68
Tuesday Spin (cardio of your choice) 45-60
Wednesday STS Mesocycle 3, Disc 26 (Plyo Legs) 46
Thursday LIS Cardio Supersets 41
Friday STS Mesocycle 3, Disc 27 (Shoulders, Biceps & Triceps) 67
Saturday LIS Afterburn 54
Sunday Rest or Yoga

Week 9 Workout Time
Monday STS Mesocycle 3, Disc 28 (Chest & Back) 65
Tuesday Spin (cardio of your choice) 45-60
Wednesday STS Mesocycle 3, Disc 29 (Plyo Legs) 63
Thursday LIS Turbo Barre 74
Friday STS Mesocycle 3, Disc 30 (Shoulders, Biceps & Triceps) 64
Saturday Crossfire 55
Sunday Rest or Yoga

Week 10 Workout Time
Monday XTrain, Disc 1 (Chest, Back & Shoulders) 51
Tuesday Spin (cardio of your choice) 45-60
Wednesday XTrain, Disc 5, Premix 2 (Legs) 67
Thursday XTrain Hard Strikes, premix 12 60
Friday XTrain, Disc 2 (Bi’s & Tr’s) 46
Saturday LIS Athletic Training 56
Sunday Rest or Yoga

Week 11 Workout Time
Monday XTrain, Burn Sets (Chest, Back & Shoulders) 51
Tuesday XTrain Tabatacise 45
Wednesday XTrain, Burn Sets (Bis & Tris) 37
Thursday Spin (cardio of your choice) 45-60
Friday XTrain, Cardio Leg Blast 56
Saturday To the Max 53
Sunday Rest or Yoga

Week 12 Workout (Recovery) Time
Monday Yoga
Tuesday Spin (cardio of your choice) 30
Wednesday LIS Turbo Barre 74
Thursday XTrain Hard Strikes, premix 13 70
Friday Yoga
Saturday Spin (cardio of your choice) 30
Sunday Rest or Yoga
Hi Lisa,

I love both CF and TTM. I also do like your agressif approach illustrated in this rotation lol---This is the type of rotation I would design for myself. I do not do spin though. May be in future. This is a no nonsense rotation;)

All the very best and pls keep us posted,
 

thebratee1

Cathlete
I also love your aggressive approach. If I don't start this today, I will start it soon. Please keep us updated on your results! :)

Regina
 

kathyk07

Member
I am new to STS and Xtrain. Can someone give me more info on the difference between these programs and if I should do these separate since I am a beginner? Thanks for posting this rotation too.
 

psusoccer17

Cathlete
I am new to STS and Xtrain. Can someone give me more info on the difference between these programs and if I should do these separate since I am a beginner? Thanks for posting this rotation too.
STS is a 3 mo weight training program, each week you do 3 w/o. Meso 1 uses lighter weights, more reps, more endurance based. Meso two is hypertrophy, meso 3 strength. You do your own cardio on the other days.
Xtrain incorporates weights, cardio, circuits.
My advice would be to do each series separately, this will get you used to weight lifting and it help you learn the routines. I don't think it matters which series you start with, watch them both and see what appeals to you. I really enjoy both.
I presently cannot do any leg w/o or cardio due to a knee issue so I am doing 4 days of upper body. I do a round of STS on mon and wed, and on fri and sun do a round of xtrain. I am enjoying this rotation but can't wait to get back into doing cardio and legs again.
 
Ok, this rotation is EXACTLY what I was looking for!!! YAY!!! Lisa - how have your results been since you have started it??? Thanks again for a great rotation! I leave for Mexico on Sunday and will start this on Monday the 8th!
 

horsing around

Cathlete
I'm only on week three. I've had to travel for work, then had teeth pulled. I'll be away next week, so probably swapping weeks 4 & 6. I'll let you know about mid-April how I'm progressing.

Lisa
 

story1267

Cathlete
Hi Lisa,

Thanks for all the work that went into creating this rotation. I'm wrapping up Cathe's 90 Day Xtrain/LIS rotation and I'm considering what to do next.

This looks terrific! I think I'll modify it to add in my Vol. 1-4 of Horizontal Conditioning.

I also hope you're feeling better.
 

horsing around

Cathlete
Feeling much better...thank you! I am finishing week 7 of this rotation and really like the results so far. I'd love to hear from anyone else who has tried it. I'm thinking that once I finish this rotation, I'll add Horizontal Conditioning in to the mix.

Lisa
 

ckanuckel

Cathlete
Really interested in trying this. Anyone done it and I'd so what were your results?


STS/LIS/XTRAIN/TTM/CROSSFIRE
12 WEEK ROTATION​

**Add your choice of abs at least 2-3 times per week.**

Week 1 Workout Time
Monday STS Mesocycle 1, Disc 1 (Chest, Shoulders & Biceps) 50
Tuesday Spin (cardio of your choice) 45-60
Wednesday STS Mesocycle 1, Disc 2 (Back & Triceps) 56
Thursday LIS Slide & Glide 52
Friday STS Mesocycle 1, Disc 3 (Legs) 53
Saturday XTrain Supercuts 46
Sunday Rest or Yoga

Week 2 Workout Time
Monday STS Mesocycle 1, Disc 4 (Chest, Shoulders & Biceps) 55
Tuesday Spin (cardio of your choice) 45-60
Wednesday STS Mesocycle 1, Disc 5 (Back & Triceps) 58
Thursday XTrain AOLI Hiit 39
Friday STS Mesocycle 1, Disc 6 (Legs) 56
Saturday Afterburn 54
Sunday Rest or Yoga

Week 3 Workout Time
Monday XTrain, Burn Sets (Chest, Back & Shoulders) 51
Tuesday Spin (cardio of your choice) 45-60
Wednesday XTrain, Burn Sets (Bis & Tris) 37
Thursday LIS Cardio Supersets 41
Friday XTrain, Cardio Leg Blast 56
Saturday To the Max 53
Sunday Rest or Yoga

Week 4 Workout Time
Monday STS Mesocycle 2, Disc 13 (Chest, Shoulders & Triceps) 65
Tuesday Spin (cardio of your choice) 45-60
Wednesday STS Mesocycle 2, Disc 14 (Legs) 48
Thursday Crossfire 53
Friday STS Mesocycle 2, Disc 15 (Back & Biceps) 54
Saturday Tabatacise 45
Sunday Rest or Yoga

Week 5 Workout Time
Monday STS Mesocycle 2, Disc 16 (Chest, Shoulders & Triceps) 65
Tuesday Spin (cardio of your choice) 45-60
Wednesday STS Mesocycle 2, Disc 17 (Legs) 47
Thursday LIS Slide & Glide 52
Friday STS Mesocycle 2, Disc 18 (Back & Biceps) 60
Saturday LIS Athletic Training 56
Sunday Rest or Yoga

Week 6 Workout (Recovery week) Time
Monday Yoga
Tuesday Spin (cardio of your choice) 30
Wednesday LIS Turbo Barre 74
Thursday XTrain Hard Strikes, premix 13 70
Friday Yoga
Saturday Spin (cardio of your choice) 30
Sunday Rest or Yoga

Week 7 Workout Time
Monday LIS Total Body Trisets (Chest, Shoulders & Triceps) 30
Tuesday Spin (cardio of your choice) 45-60
Wednesday LIS Total Body Trisets (Lower Body Split) 39
Thursday XTrain AOLI Hiit 39
Friday LIS Total Body Trisets (Back, Biceps & Core) 33
Saturday XTrain Supercuts 46
Sunday Rest or Yoga

Week 8 Workout Time
Monday STS Mesocycle 3, Disc 25 (Chest & Back) 68
Tuesday Spin (cardio of your choice) 45-60
Wednesday STS Mesocycle 3, Disc 26 (Plyo Legs) 46
Thursday LIS Cardio Supersets 41
Friday STS Mesocycle 3, Disc 27 (Shoulders, Biceps & Triceps) 67
Saturday LIS Afterburn 54
Sunday Rest or Yoga

Week 9 Workout Time
Monday STS Mesocycle 3, Disc 28 (Chest & Back) 65
Tuesday Spin (cardio of your choice) 45-60
Wednesday STS Mesocycle 3, Disc 29 (Plyo Legs) 63
Thursday LIS Turbo Barre 74
Friday STS Mesocycle 3, Disc 30 (Shoulders, Biceps & Triceps) 64
Saturday Crossfire 55
Sunday Rest or Yoga

Week 10 Workout Time
Monday XTrain, Disc 1 (Chest, Back & Shoulders) 51
Tuesday Spin (cardio of your choice) 45-60
Wednesday XTrain, Disc 5, Premix 2 (Legs) 67
Thursday XTrain Hard Strikes, premix 12 60
Friday XTrain, Disc 2 (Bi’s & Tr’s) 46
Saturday LIS Athletic Training 56
Sunday Rest or Yoga

Week 11 Workout Time
Monday XTrain, Burn Sets (Chest, Back & Shoulders) 51
Tuesday XTrain Tabatacise 45
Wednesday XTrain, Burn Sets (Bis & Tris) 37
Thursday Spin (cardio of your choice) 45-60
Friday XTrain, Cardio Leg Blast 56
Saturday To the Max 53
Sunday Rest or Yoga

Week 12 Workout (Recovery) Time
Monday Yoga
Tuesday Spin (cardio of your choice) 30
Wednesday LIS Turbo Barre 74
Thursday XTrain Hard Strikes, premix 13 70
Friday Yoga
Saturday Spin (cardio of your choice) 30
Sunday Rest or Yoga[/QUOTE]
 

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