Aka: the model body workout plan
Everyone has snapped a few shots only later to go back and delete a bunch of them. “My eyes are closed.” “I’m not standing up straight.” “Do my arms really look like that?” “Does my stomach really look like that, too?!”
And sure, learning your angles is one way to cheat the lens. #AdobeGains is another. We say: Just put in the work at the gym.
Jordan Morello (@Jordan_Morello), a rising fitness model and certified personal trainer, understands the desire (or need) to be camera-ready at all times. Here’s his training blueprint for building muscle and keeping lean—whether you’re a beginner or an advanced lifter.
And if you’re looking for 1-on-1 support, check out our coaching packages.
HOW IT WORKS
Morello’s take on a “quality workout” is built around large, compound moves—the pillars of your programming—followed by a series of isolation exercises for the finer detailing. The program is structured into splits for a total of four workouts, with a day of rest in between each. For example: Monday is chest and triceps, Wednesday is legs and abs, Friday is back and biceps, then Sunday is shoulders, traps, and abs. The cycle begins again on Tuesday the following week. To focus solely on hypertrophy (or muscular size) vs. strength or power, do 8–12 reps for each exercise.
DIRECTIONS
Complete this plan for six weeks while gradually (and modestly) increasing the reps or weight each week. After the six weeks, switch off the plan for another four to six weeks before returning back to it.
THE WORKOUTS
To watch all of the video demonstrations, subscribe to the HFP YouTube channel, or use the hashtag #MFModelBody on Instagram.
Day 1: Chest & Triceps
Flat Bench Press 5 x 15,12,10,10,8
Incline Bench Press 4 x 12
Barbell Pullover 4 x 10
Dumbbell Flye 4 x 12,10,10,8
Dip 3 x 12
Skullcrusher 4 x 10
Cable Pushdown 4 x 12
*Rest 60 seconds between all sets. Rest as needed between exercises.
Day 2: Legs & Abs
Front Squat 5 x 15,12,10,10,10
Romanian Deadlift 4 x 12,10,10,8
Bulgarian Split Squat 4 x 10
Barbell Reverse Lunges 4 x 10 (each leg)
Calve Raise 4 x 25
Hanging Leg Raise 3 x 10
Cable Woodchop 4 x 15,12,10,10
*Rest 60 seconds between all sets. Rest as needed between exercises.
Day 3: Back & Biceps
Barbell Row 5 x 15,12,10,10,10
Rack Pull 4 x 10
Lat Pulldown 4 x 12,10,10,8
Dumbbell Row 4 x 10
Barbell Curl 4 x 10
Close-Grip Chinup 3 x 8
Standing Hammer Curl 4 x 12,10,10,8
*Rest 60 seconds between all sets. Rest as needed between exercises.
Day 4: Shoulders, Traps & Abs
Standing Military Press 5 x 10
Dumbbell Snatch 4 x 8
Arnold Press 4 x 12,10,10,8
Lateral Raise 4 x 12
Barbell Shrug 5 x 20
Landmine Rotation 4 x 12
Hanging Knee Raise 3 x 10
*Rest 60 seconds between all sets. Rest as needed between exercises.
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