One of the hardest parts about getting started in the gym is getting used to the type of exercise your body will adapt to best. Some people struggle to make progress because the type of exercise they are doing simply does not stimulate the body as much as traditional strength training.
Strength training is simple and effective. Building strength through traditional methods of resistance and volume works because you place tension on the muscle intentionally.
Although workouts that are Tabata or HIIT in nature are great for boosting metabolism and can be fun and engaging, its difficult to track progress and see consistent results into the new year.
If you're struggling to see progress, check out this simple strength based program.
Best Workout to Build Muscle in 2018
Schedule and Workout Plan:
- Day 1: Push/Pull, Strength
- Day 2: Legs, Strength
- Day 3: Off
- Day 4: Push/Pull, Volume
- Day 5: Legs, Volume
- Day 6: Steady State Cardio
- Day 7: Off
|
DAY 1 |
REPS |
SETS |
**RBS |
|
Arnold Press |
8 |
3 |
90 |
|
Lat Pulldown |
12 |
3 |
90 |
|
Flat DB Press |
6 |
4 |
90 |
|
Shrug |
8 |
3 |
90 |
|
Dips |
6 |
4 |
90 |
.
**RBS; Rest between Sets. The amount of time in seconds you rest between each working set.
|
DAY 2 |
REPS |
SETS |
RBS |
|
High Bar Back Squat |
6 |
4 |
120 |
|
Romanian Deadlift |
6 |
4 |
120 |
|
Hip Thrusters |
8 |
3 |
90 |
|
Quadriceps Extension +Hamstring Curl |
12/12 |
3 |
120 |
|
Standing Calf Raise |
8 |
3 |
60 |
|
DAY 4 |
REPS |
SETS |
RBS |
|
Incline Bench Press |
12 |
3 |
120 |
|
Bent Over Row |
8 |
5 |
120 |
|
Standing Overhead Press |
12 |
3 |
120 |
|
Machine Chest Fly +Machine Back fly |
12/12 |
4 |
120 |
|
DAY 5 |
REPS |
SETS |
RBS |
|
Goblet Squat |
12 |
3 |
120 |
|
Standing Good Mornings |
8 |
4 |
120 |
|
Step Ups |
8 |
3 |
120 |
|
Hamstring Curl + Quadriceps Extension |
12/12 |
3 |
120 |
|
Seated Calf Raise |
8 |
3 |
60 |
|
DAY 6 |
Instruction |
|
Incline Treadmill |
20min @70% THR |
|
Stair Climber |
10min @85% THR |
|
Bike |
20min @70% THR, keep the RPM below 80 |
NOTE: To calculate your Target Heart Rate (THR) click here.
Things to Keep In Mind:
- You can add light cardio work in on rest days (you have 2)
- HIIT Training can be implemented, just keep the volume low
- Writing down your weights will help you see progress
- Try to weigh yourself 1x each week, weight fluctuates when you train
- Start off light, leave your ego at home
The above workout is merely a guideline to exercises and workouts that work best for many people because it creates a foundation of strength at which to advance on.
The workouts above are inherently difficult - they will challenge you. Make sure you have all the nutrients you need in your diet to train hard every day. If you want to take your fitness to the next level be sure to check out our best selling BCAA and Joint Care supplement, Fallout.
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