We all made some pretty aggressive new year's resolutions.
Some of us may have wanted to lose weight, save some money, or maybe you have some strength-based goals - whatever it is, giving up on the goal is no way to solve anything, so let's get you back on track.
The best way to get back on track with your weight loss and training goals is to start a complete and structured training guide.
The guide below is a simple, yet effective progressive strength program built to help you put on muscle and strength over time.
NOTES:
- Pay close attention to the tempo - this is more important than the amount of weight you use - leave your ego at home
- Many of these exercises are difficult, work into them slowly and warm up before each workout
- Use your off days wisely, don't just sit around at home
Before You Start
Listen to your body! If you feel tired, or sore - check your daily calorie requirements, supplement with a clean protein shake, utilize amino acids, ice, and rest more often.
Here is your workout program.
Schedule and Workout Plan:
- Day 1: Push/Pull Power
- Day 2: Accessory
- Day 3: Off
- Day 4: Big Lifts
- Day 5: Off
- Day 6: Active Recovery
- Day 7: Off
|
DAY 1 |
REPS |
SETS |
*TEMPO |
**RBS |
|
Military Press |
12 |
3 |
2111 |
120 |
|
Bent Over Row |
12 |
3 |
3101 |
120 |
|
Flat DB Press |
12 |
3 |
2111 |
120 |
|
Cable Upright Row |
8 |
3 |
2110 |
90 |
|
Dips |
6 |
4 |
21X0 |
90 |
*Take some time to review the tempo explanation found here.
**RBS; Rest between Sets. The amount of time in seconds you rest between each working set.
|
DAY 2 |
REPS |
SETS |
TEMPO |
RBS |
|
Zercher Squat |
8 |
3 |
3111 |
120 |
|
Romanian Deadlift |
8 |
3 |
2121 |
120 |
|
Pause Bench Press |
6 |
4 |
2111 |
120 |
|
Pause Deadlift |
8 |
3 |
2121 |
120 |
|
DAY 4 |
REPS |
SETS |
TEMPO |
RBS |
|
Incline Bench Press |
12 |
3 |
21X0 |
120 |
|
Bent Over Row |
8 |
5 |
2121 |
120 |
|
Low Bar Back Squat |
12 |
3 |
2121 |
120 |
|
Hex Bar Deadlift |
12 |
4 |
21X0 |
120 |
|
Dips |
8 |
4 |
21X0 |
120 |
|
DAY 6 |
REPS |
SETS |
TEMPO |
RBS |
|
Kang Squat |
12 |
3 |
3111 |
120 |
|
Sumo Deadlift |
12 |
3 |
11X1 |
120 |
|
Step Ups |
8 |
3 |
2010 |
120 |
|
Quadriceps Extension |
12 |
3 |
2110 |
120 |
|
Hamstring Curl |
12 |
3 |
2110 |
120 |
|
Pushup/Pullup |
10/8/6/4/2 |
2 pyramid |
21X0 |
240 |
Training Structure and Progressions
The above training plan runs one week in duration. We recommend repeating this program (almost exactly) with simple progressive overload (more weight, more reps, or more difficult tempo) for another week to see how your body adapts.
After completing two weeks of this program you will want to deload the muscle and work into a higher rep range with less weight.
If you want to learn about how to make faster progressions, be sure to check out our article on progressive training techniques.
Leave us a comment below on how this training program helped you get back on track.
