It doesn’t matter where you are in terms of your fitness when it comes to this plan. While it was originally created as a “Transition” for intermediate and advanced athletes to use as a period of training in between programs, a beginner can see great results too.
For the intermediates: when you’re bulking up during the winter, you traditionally take longer rest periods (around one-to-two minutes or more) between exercises so your body can recoup completely. Once spring comes around, you’re probably looking to shift gears to trim up for summer which typically requires full blown high-intensity training. While some may respond very well to a complete change in their training, others may need a period of transitioning to ensure appropriate recovery and preparation. This week of workouts can be used for 1,2,3, or 4 weeks before entering your new programming.
For beginners: working out is a relatively new, if not completely new to you. Considering the exercises are basic and the volume (or amount of work) is a bit lower, this is a good option for building up a base of strength and size without overwhelming your body in the beginning. Need a closer look at the exercises, check out the following link: 20 essential exercises for transforming your body—and the cues for doing them
Instructions:
Complete each workout with a day of rest in between. (one day on, one day off) Intermediates and advanced athletes can follow this anywhere between 1 and 4 weeks before jumping into their new program. Beginners should follow this plan for 4-8 weeks, they should also cut 1-2 sets of each exercise in the first few weeks.
The Chest, Triceps, and Abs Workout
Bench Press 5 x 10 rest 45 sec
Push Up 3 x 10 rest 45 sec
Dip 3 x 10 rest 45 sec
Cable Woodchop 3 x 10-20 rest 45 sec
Hanging Leg Raise 3 x 10-20 rest 45 sec
The Back and Biceps Workout
Deadlift 5 x 10 rest 45 sec
Bent-over Row 3 x 10 rest 45 sec
Lat Pulldown 4 x 15 rest 45 sec
Dumbbell Row 3 x 10 rest 45 sec
Seated Cable Row 3 x 10 rest 45 sec
Cable Pullover 4 x 20 rest 45 sec
Barbell Curl 4 x 15 rest 45 sec
The Legs, Shoulders, and Abs Workout
Glute Bridge 3 x 15 rest 45 sec
Plank 3 x 10 rest 45 sec
Squat 5 x 12 rest 45 sec
Goblet Squat 3 x 10 rest 45 sec
Split Squat 3 x 10 rest 45 sec
Overhead Press 4 x 12 rest 45 sec
Dumbbell High Pull 3 x 10 rest 45 sec
Shrug 4 x 15 rest 45 sec
Other program you may like:
To build absolute mass: The 4-Week Bulk Up or The 3-Day Monster Plan
To get something in quick: The 15-Minute Gut Checks
To build and burn: The Redemption Plan or The Reconstruction Plan
To lean out: The Trim Up or Built for the Beach
To shock your body: The Muscle Shockers