Summer bodies are built in winter.
Most people won’t even begin to think about getting “ripped” for summer until well after those April showers have come and gone, and the threat of tank top season is closing in on them. But you’re smarter than that. You know that you can’t “rip” what isn’t there, and that building a nice base of muscle before stripping away that fat is essential to rocking those more revealing tops with confidence. While the rest of the world is back in hibernation, and New Year’s Resolutions are becoming a fading memory, you are ending winter with a bang. Pulling out all the stops to be sure that you have as much muscle as possible to be closer to the tighter, leaner, arm-baring, version of yourself that you hope to reveal this summer…
The Workout Routine: A 4-day workout split, featuring a push/pull/leg approach with added arm focus. Certain exercises contain a higher volume of sets in order to stimulate greater hypertrophy (muscle growth/adding size to the muscle). This is especially beneficial to advanced strength trainers stuck in the typical 3×10 rep/set rut. If you are newer to training, start with only 2-3 sets of each exercise.
Weights: Begin every weight session with a 5-10 minute dynamic warmup and 1-2 warmup sets (using lighter weight). Select a weight that presents a struggle for the last few reps. Remember to log your weight selection, being sure to increase weight whenever possible. Because the rep range varies within each exercise, the weight amount should not stay the same for every set. Adjust your poundage accordingly. If you can do 2-3 more reps than specified with your chosen weight, your weight is too light, and it is time to increase. You must push yourself for maximum results, every set should be challenging. There must be at least 48 hours in between repeating a specific day. Do not perform Days 2 & 3, or Days 4 & 1 on consecutive days, due to the nature of the exercises targeting similar muscles. End with 5-10 minutes of stretching, while the muscle is still warm to prevent injury.
Rest periods: unless otherwise specified, 30-60 seconds. Higher reps (10+) = shorter rests, low reps (<10) = longer rest — for weighted moves, no longer than 30 seconds for core/calf tri-sets.
Cardio: 2 days of cardio included in the workout routine. They are added to weight training days to accommodate a busier lifestyle, but can be done on different days, if preferred. When performing cardio and weights on the same day, opt to do weights first (this doesn’t include the warm-up done before weights). If including more than 2 cardio days, choose to lower intensity every other session to reduce leg swelling. Be mindful, though, that the amount of cardio that you intend on doing is figured into your food allowance. Try not to use cardio to do the job that can be done with proper eating. Learn to appreciate cardio and what it can do for you (aid in recovery, heart/mental health), but don’t unnecessarily abuse it.
Food: To truly get the most out of this or any workout routine, the food intake should match the nature of the workouts. For best results, eat at TDEE (maintenance) or above, at least on lift days. This is to provide sufficient energy for lifts, and to maximize muscle growth. The EM2WL weight loss calculator (set goal at “gain muscle, lose fat”) will give you an idea of your best calorie range for building muscle, and possibly losing body-fat. Attempt to eat 1g of protein per lb of body-weight (i.e. 150g for 150lb person) or 30% of your calorie intake, and sufficient carbs (around 40-45% of your total intake), mostly surrounding your workouts. (If diabetic, insulin sensitive, etc., eat carbs as per doctor/nutritionist orders).
**Follow plan for 4-6 weeks**
Day 1: Push |
|||
Exercise: |
Reps |
Sets |
|
| Incline Bench Press |
6,6,8,10,12 | 5 | |
| Flat Bench Press |
8,8,10,10,12 | 5 | |
| Decline Dumbbell Flyes |
8,8,10,12 | 4 | |
| Weighted Dips |
8,10,12 | 3 | |
| Shoulder Press | 8,10,12 | 3 | |
| Calves tri-set | |||
| Standing Calf Raise |
12,15,25 | 3 | |
| Seated Calf Raise |
12,15,25 | 3 | |
| Leg Press Calf Raise | 10,15,20 | 3 | |
Day 2: Pull |
|||
Exercise: |
Reps |
Sets |
|
| Deadlift |
6,6,8,10,12 | 5 | |
| Bent-Over Dumbbell Row |
8,8,10,10,12 | 5 | |
| Seated Cable Row |
8,8,10,12 | 4 | |
| Cross-Cable Lat Pulldown |
8,10,12 | 3 | |
| Preacher Curl | 6,8,10,12 | 4 | |
| Core tri-set | |||
| Decline Medicine Ball Twist | 15,15 | 2 | |
| Hanging Knee Raise |
15,15 | 2 | |
| Hip Thrust |
15,15 | 2 | |
| Cardio | |||
| 15-30 minutes cardio | |||
~Rest/Yoga/Cardio (opt.)~
Day 3: Legs – Giant SetsGiant-sets = all exercises done in a row, with no rest. Rest 2-3 minutes between each giant set. |
|||
Exercise: |
Reps |
Sets |
|
| Giant set #1 | |||
| Smith Machine Squat | 10 | 4 | |
| Lying Leg Curl |
10 | 4 | |
| Weighted Glute Ham Raise |
10 | 4 | |
| Dumbbell Romanian Deadlift | 10 | 4 | |
| Giant set #2 | |||
| Leg Extension |
10 | 4 | |
| Hack Squat | 10 | 4 | |
| Leg Press | 10 | 4 | |
| Barbell Front Squat |
10 | 4 | |
Day 4: ArmsGroups = Move through each exercise in the group, in order, w/30-40 second rest between exercises. Then return to the first exercise, and repeat for each set until all sets in that group is complete. Then begin the same process for the next group. |
|||
Exercise: |
Reps |
Sets |
|
| Group #1 | |||
| Overhead Barbell Press | 6,6,8,10,12 | 5 | |
| Barbell Curl |
6,8,8,10,12 | 5 | |
| Lying Tricep Extension |
6,8,8,10,12 | 5 | |
| Group #2 | |||
| Upright Row | 6,6,8,10,12 | 5 | |
| Incline Dumbbell Curl |
6,8,8,10,12 | 5 | |
| Close-Grip Bench Press |
6,8,8,10,12 | 5 | |
| Core: | |||
| Seated Knee-ins | 25 | 2 | |
| Side Plank Hold | as long as poss | 2 | |
| Cardio | |||
| 15-30 minutes cardio | |||
~Rest/Yoga/Cardio (opt.)~
More of a visual person? Check out the “at-a-glance” options, by clicking on the desired day.
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Hi there,
I am getting ready to start this workout but had a few questions. My gym doesn’t have a few of the machines that are needed so I was hoping you could help me with what I can do instead. 1 – seated cable row 2 – lying leg curl, any ideas?
Hi Melanie!
For a seated row feel free to sub with any of the following:
Lat pulldown (closer grip), chin-ups (assisted is fine), dumbbell bent over rows, or inverted rows (close, underhand grip)
For hamstring curls, you can do: stability ball roll-ins (ouch!), or weighted hip thrusts, step ups (bench about hip height) or standing leg curls (if available)…you could also perform the move with a dumbbell between your feet, but this is easier if you have a partner to place it there for you. ;)
Enjoy! And be sure to let us know how it goes!
So, I dunno which one of you Beasties created this workout, but for the record, it.is.awesome. I’m actually excited for cut, solely to see the results of the whooping I’ve been getting (Lord knows I’m gonna miss the extra eats)!!
Yay! We’re so glad you like it! Enjoy these last moments of bulk. Keep us posted on your progress with cut!
I cant wait to start this. I am a little nervous because I see workouts I never heard of or done before. I’m nervous because I don’t want to do them wrong. LOL!
GREAT plan! Very well put together w/ the video demos – THANKS so much ! I do have a question re. modification. I’m limited with training Legs – primarily squats and leg extensions. I don’t barbell squat at all, mostly bodyweight or goblet with 20/25 lb kettlebell. What can I substitute / modify? P.S. I know I”m a pain : )
Jen- can you do step ups (regular/lateral)? Plié squat w/Dumbbells? Lunges? Or any traditional deadlifts?
Would this be good for someone beginning heavy lifting? I was going to start StrongLifts but this looks awesome!
Yep, it should work just fine. If the volume is too much to start with, then feel free to start with only 2-3 sets of each exercise. Take note of how you feel the next day. Soreness is to be expected, but if you feel it’s overwhelming, then stay w/less sets until your body acclimates to the workout. Then increase the amount of sets as time progresses. You could start with 2 weeks at only 2-3 sets, and then add on an extra set each week until you are at the recommended amount of sets and reps. If you feel a “good” soreness the next day, which you should, then progress sooner (or continue w/the program as written). If you feel NO soreness, lol, then you’re not lifting heavy enough. ;)
Thank you for this. I was searching for a new plan. Can’t wait to start!!!
You’re welcome, Shontill! Let us know how it goes!
Looks great! Any routines for at home?
Hey Sara! We are getting a lot of requests for at home workouts now, so stay tuned. I (Kiki) work out exclusively at home, so it’s near to my heart as well ;)
Also, most of the movements in the workout can be done using dumbbells instead of barbells or machine. Still follow the guidelines to go as heavy as you can. If you would like to adjust the above routine based on your current equipment, just let us know what you have. We’d be happy to suggest substitutions.