Fitness & Workouts
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The 4-week Intermix workout plan for building more lean muscle in less time
When the weather is great, no one wants to spend too much time cooped up in the gym. The 4-week Intermix workout plan by HFP contributor Bryan Olson (@thebryandavidolson) is the perfect solution for building lean muscle when you want to keep training time to a minimum. Another added bonus: cardio is kept to a minimum too. There’s two parts: weight lifting days and conditioning days. Only two days are in the gym and three can be done outdoors or at-home. How the Intermix plan works The weight lifting days (two) are solely focused on building rock-solid lean muscle with the…
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The 3-week Super-3 strength-building workout plan
Start training three days per week with these strategic combinations of exercises and watch your strength skyrocket.
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The Built for the Beach v2.0 workout plan: Get that ‘WTF?!’ body
There’s no better time to reveal a body transformation than the summer. Everything you’ve built in the gym goes on full display. Let’s make some muscle.
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The 6-week Spring Trim Up workout plan
Shifts in the season means shifts in your training. It’s time to get your body primed for t-shirt weather.
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The split 10×10 workout plan to supplement the originals
The 10×10 workout plan is one of our most popular total-body programs. Because of it’s popularity, I’ve decided to produce a series of three more workouts with two days of cardio in between. If you are or plan on following the original 10x10s for the prescribed two weeks, you can add this in as a third or third and fourth week(s). If you’re unfamiliar with the original 10×10 plan, you can check that out here. How the split 10×10 workouts work They are very much like the original 10x10s, but instead of being a combination of three moves for 10 sets…
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The Pre-Cut plan: A strength cycle before you get shredded
Once the warmer months approach everyone starts to shift away from bulking and more towards cutting. It’s a classic case of Shred Fever. Perfectly normal. Perfectly acceptable. But before you start to follow the typical training prescription of rapid-fire, non-stop punishing workouts and a carb-reduced diet to drop as much fat as quickly as possible—let’s consider another approach. HFP expert contributor Tim McComsey (@TimMcComsey) has designed the smarter solution. Get super-strong first Let’s say, as an example, you’ve been following something like Tim’s 4-week Winter Bulk Up for a few cycles along with the Redemption plan thrown in there. Both of…
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The Push, Pump, and Stretch plan for enhancing your aesthetic
The Push, Pump, and Stretch is beginner-friendly, but demanding enough for the diehard iron-enthusiast. It’s the proven basics infused with subtle variations to intensify your muscles pop and definition. We tapped Dale Parducci (@dparducci), a certified trainer, fitness model, and rising expert in the wellness space for his go-to training blueprint to simultaneously gain muscle and burn fat. Who doesn’t love the lifter’s high and a rock-solid pump? Don’t forget to check out our 7 euphoric pump-producing techniques. HOW IT WORKS The Push, Pump, and Stretch is broken into three parts: Part one is the “activation” or “push” part of the program.…
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The Quick-Switch Cycle: A two-part plan for bulking up and leaning out
We’re all familiar with bulking and cutting. Typically a program is done for one to three months (or more) with a focus on bulking or cutting. However, the Quick-Switch Cycle will put your body through change and variation much more frequently with the goal of stimulating muscle growth while also keeping you lean. The Quick-Switch Cycle was created by holistic personal trainer, fitness model, and HFP-network contributor Joe Rodonis (@JoeRodonis). How it works Variation is what triggers your body to grow and improve. (Plus, you won’t find yourself getting bored following the same routine for a month or two.) You’ll be…
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10 exercises to work into your new routine
Like workout plans, there’s endless supply of exercises you can have in your rotation, but routines, schedules, and priorities change. These 10 could make good swap-ins.
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The 10×10 workout plan to give your muscles an unexpected jolt
German Volume Training, or GVT for short, has been around the weightlifting world since the 70s. The idea between GVT is to overload your muscles with extreme volume, but with fewer exercises. The traditional setup you’d see would most likely be three main, compound exercises performed for a total of 10 sets at 10 repetitions each. Between each set you’d see a modest amount of rest—roughly a minute or two. And, as expected, the amount of weight used would need to be on the lighter side or else you’ll burn out early. On paper, it doesn’t sound too bad, but…
