Before we get started on workout plan 1, I would like to reveal a bit about it, and explain some terms that you will hear in regards to exercise and fitness on this blog.
First off, though, I would like to say that this workout plan is by no means meant to be advanced or flashy.
I thought long and hard about which exercises to pick, and chose ones that I felt would not only be effective, but also ones that guys would have access to at most gyms.
Workout plan 1 is a 4 day full body split that consists of strength training, strength supersetting, trisetting, high intensity supersetting, and cardio.
Here are some terms in regards to fitness and exercise that you may or may not have heard before:
Strength set- a set which is a test of one’s strength. The weight used should be challenging for you to complete the desired amount of reps, but not so challenging that you can’t perform the exercise properly.
Superset- two exercises performed back-to-back with no rest
Triset- three exercises performed back-to-back with no rest
Form- the correct movement to complete the exercise in order to achieve full muscle contraction
Set- a grouping of reps that is followed by a rest period and then usually another set
Warm-up sets- sets where you use a percentage of the weight you use for your working sets in order warm-up your muscles for your working sets.
Working sets- sets where you are at your full working weight
Spot- assisting someone who is performing an exercise with heavier weight to prevent them from being injured
Rest- break between sets of an exercise. This allows the muscle(s) to partially recover before beginning the next set
Reps- the number of times you lift and lower a weight in one set of an exercise. For example, lets you were doing flat bench press and you lifted and lowered the barbell 6 times in a row, you have completed 6 reps for that particular set.
Working weight- the weight you use to perform your working sets
Each workout starts off with 5 minutes of cardio to warm up your muscles. After the 5 minutes of cardio is completed, we move into some stretching.
Warming up and stretching is CRUCIAL for avoiding/reducing the likelihood of an injury. I once recall seeing a guy I went to high school with walk into the gym, not do a single stretch or warm-up set, and load up the bench press with 225 lbs for his first set. This is beyond foolish! You can pretty much bank on an injury by doing something like this.
After 5 minutes of cardio, stretching, and a couple warm up sets, your muscles should now be warmed up and ready for some working sets. As you’ll see, workouts 1 and 2 are very similar in layout, whereas workouts 3 and 4 are similar in layout.
Now that you’re warmed up and have moved into your actual working set, pay close attention to your form. Just like stretching and warming up, proper form is critical to preventing or at least reducing the likelihood of an injury. Also, proper form is vital for full muscle contraction. It’s more important to do the exercise properly than it is to see how much weight you can load up on a machine. Trust me, no one really cares if you’re not lifting that much.
After the weight training portion of the workout is completed you finish each one off with with 15 minutes of cardio. When I say 15 minutes of cardio, it is entirely up to you as to what you would like to do. It can be walking, running/jogging, the elliptical, stairmaster, bike, or you can even swim laps if your fitness facility contains a pool.
You have Monday to Sunday to complete the 4 workouts. If for some reason it’s Thursday and haven’t gone to the gym yet that week….don’t panic. You still have Thursday, Friday, Saturday, and Sunday. You may prefer to go Mon-Thurs and that’s it for the week. For some guys, going twice throughout the week and then twice on the weekend may work best. Regardless of what you choose, make sure you get the 4 workouts in each week between Mon-Sun.
If you would like to workout a little more frequently, you could do the 4 workouts in a row, take an “off”/rest day, and then start again on the 4 day plan again. This would be 5-6 workouts per week instead of 4.
I have included a video demonstration of me performing the exercises and a pdf file for each workout.
Sometimes when you join a new gym, the staff will set you up with a beginner’s plan. You can print out these workouts and say you want to do them instead.
Take the first week to get used to the workout plan. The second week counts as your first official week. Do this exact workout plan for 6 full weeks and then I will release workout plan 2 in 7 week from now.
I would encourage guys to pick up a notepad so they can keep track of their progress at the gym. This is helpful since you know what kind of weights you are using for your warm-up/working sets. It’s a good feeling when you can visually see on paper that your strength is increasing.
I encourage guys to take a “before” picture. Yeah, sure, sometimes they’re not very flattering, but they are “before” pictures.
I highly recommend The New Encyclopedia of Modern Bodybuilding : The Bible of Bodybuilding, Fully Updated and Revised. Even if you’re not into “bodybuilding”, it’s still loaded with knowledge on fitness and exercise. I received this book as a Christmas present about 10 years ago and still read from time to time to this day. My book went through a few hands and is know held together with duct tape.
Don’t be shy to hit me up with any questions you may have about the workout plan. I’m more than happy to help.
Click here to get started on Workout plan 1.