I wanted to mix it up this year so I have finally found a program that I like! I recently got Michael Matthews book, Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
This routine calls for five days of weightlifting, and I’ll be doing 2 days of cardio per week (minimal cardio since I am starting so lean compared to prior years), and two days of rest from the weights, and one day of complete rest (no exercise whatsoever).
The BIG change for me will be the number of reps I do per exercise (4-6) and my rest time in between sets (2-3 minutes).
Typically I had always done 10-12 reps but with this program I will be lifting much heavier and doing 4 – 6 reps. So, I will use a weight that is light enough for me to get at least 4 reps, but heavy enough to prevent me from doing more than 6 reps. However when I will be training my abs and calves, I will still be in the 10 – 12 rep range.
- Day 1: Lift
- Day 2: Lift
- Day 3: Cardio
- Day 4: Lift
- Day 5: Lift & Cardio
- Day 6: Rest
- Day 7: Lift
Quick Note: If you aren’t sure of how to do any of these movements you can go to http://www.bodybuilding.com/exercises/ and see videos on proper form.
DAY 1: Chest and Abs
- Flat Bench Press – Warm-up sets and then 3 working sets (4 – 6 reps per set)
- Incline Bench Press – 3 working sets (4 – 6 reps per set)
- Weighted Dip – 3 working sets (4 – 6 reps per set)
- Cable Crunch – 3 sets (enough weight to allow 10 – 12 reps per set)
- Captain’s Chair Leg Raise (no weight, as many as you can do) – 3 sets
- Bicyles (no weight, as many as you can do) – 3 sets
DAY 2: Back and Calves
- Barbell Deadlift – Warm-up sets and then 3 working sets
- One-Arm Dumbbell Row – 3 working sets
- Close-Grip Lat Pulldown – 3 working sets
- Seated or Standing Calf Raise – 6 sets (enough weight to allow 10 – 12 reps per set)
DAY 3: Cardio
- 30-60 minutes of Boxing / Kickboxing
DAY 4: Legs
- Barbell Squat – Warm-up sets and then 3 working sets
- Leg Press – 3 working sets
- Romanian Deadlift – 3 working sets
DAY 5: Arms, Abs & Cardio
- Dumbbell Curl – Warm-up sets and then 3 working sets
- Triceps Pushdown – Warm-up sets and then 3 working sets
- Barbell Curl – 3 working sets
- Seated Triceps Press – 3 working sets
- Cable Crunch – 3 sets
- Captain’s Chair Leg Raise – 3 sets
- Bicyles – 3 sets
- Boxing/Kickboxing – 30-60 minutes
Day 6: Off
Day 7: Shoulders
- Seated Barbell Military Press – Warm-up sets and then 3 working sets
- Side Lateral Raise – 3 working sets
- Bent-Over Rear Delt Raise – 3 working sets
- Barbell Shrugs – 3 working sets
