Tag: mike simone

  • How I got over my fear of the gym

    How I got over my fear of the gym

    Everyone is talking about resolutions, working out, and eating right. It’s that time of year. But what you won’t hear about is a fear of the gym. For the longest time when I had first started, I was afraid of the gym. If you’re a complete beginner, you probably know exactly what I’m talking about.

    “Where do I start?”

    “Where is all the equipment?”

    “Am I going to get in someone’s way?”

    “Am I going to look like a complete idiot?”

    Those were just some of the actual things I had racing through my head. It didn’t matter if it was solo or with friends. I was just so uncomfortable and felt out of place.

    Now, maybe that’s all just me, but if you clicked on this link it says that you might have some hesitations and concerns yourself. I’m here to tell you that it’s completely normal and OK to feel that way. You’ve just got to get in the groove.

    I thought long and hard about those days imaging a barbell come crashing down on me with weights spilling all over the floor. Luckily, that never happened, but it’s terrifying to think about.

    Hopefully these 10 tips will help you with getting over the fear like l did so you can get down to business.

    1. Find the right place for you

    If you’re going to be spending an hour per day in a place, you better be sure you like it. Take a day to check a few places out and talk to the owners. Feel them out. The people that manage or own the place really set the tone. If possible, go at peak hours (before work, lunch, immediately after work). This will allow you to see how busy the place actually gets. I went to four gyms in one day. Really put some consideration into their approach as well. Do you want group fitness classes? Do you like the idea of small group fitness? Mom and pop shop? Chain facility? They’ve all got very unique feels.

    2. Don’t be afraid to ask questions

    There was a guy named Greg at one of the first gyms I joined. I didn’t know him well, but he kept in good shape and taught fitness courses at the college. Every once in a while I’d ask a couple questions. I soaked in as much information as I could. I recommend finding your own Greg.

    3. Train during off-peak hours

    While it might be a good idea to scope our your new potential gym during peak hours, it might not be the best idea when actually starting out. Those peak hours such as before work, lunch break, and post-work can be mayhem. And while your schedule may not allow for it in the long run, try and go at odd hours when the crowds are thinner in the beginning. It will be less overwhelming. Plus, that’s when most of the real hardcore-not-about-the-scene guys go so maybe you can learn some stuff from them.

    4. Find your spot

    To this day I’ll find myself in super-crowded gyms where I’m unfamiliar with the space and people. If you have a chest and back day planned that requires you to be all over the place, just slow down for a few minutes. Find a spot and do some push ups, planks, foam roll, etc. Take your time and feel it all out. Plus, you should be warming up anyway!

    5. Pick a solid beginner plan

    You’ve got to have a plan. Failing to plan is planning to fail. You 100% need a mission for everyday in the gym. After you’ve chosen one, learn and watch closely how to do each move. Got questions? Ask them! I personally like the Foundation workout plan for beginners. (Or the 4-week Very Beginner workout plan for very beginners).

    From there you can progress onto something like The 6-week Redemption workout plan, or the The 6-week Reconstruction plan. Still not finding what you’re looking for? Check out all 30+ FREE workout plans here.

    6. Watch videos that get you fired up

    When first starting out there was a period of time that for 10 or 20 minutes before I planned on going to the gym I would watch inspiring videos to get me excited. Guys just killing it with some cool beat in the background. Majority of this battle is mental and that was a big part of getting me riled. (I remind myself of that every day. In fact, I made sure to have those types of videos created for EVERY workout program we launch. That way you can get as stoked as I did.) I suggest watching all of these: The Holiday Schedule, The Detox, Built for the Beach, and Redemption.

    7. Build your most epic of all epic playlists

    A great workout playlist is clutch. Similar to the inspiring videos, this is clearly a given. I suggest making a few different playlists based on the different genres you like. Don’t listen to your party or chill music. Listen to your, “I’m going to beat the living hell out of the gym today” music. I personally have a several different ones lined up for lifting days, running days, and yoga days.

    Must read! How to always have your best possible workout

    8. Invest in new training gear

    You don’t need to go nuts, but the gear you wear just becomes a part of the whole process. There’s nothing wrong with making it a little special. Doesn’t matter what it is, this is your world, get set up the way you want to.

    9. Crush it with a friend

    If you really think you can’t do it on your own just yet, that’s cool. A good training partner when first starting out makes things 100x easier. You’ve got someone to get through the grueling sets and reps with, but it can also help with getting acclimated to the social scene. (Yeah, there’s probably a scene of some sort at your gym.) Also: make sure it’s someone that’s down to really make it happen. A crappy training partner can kill you—and your plan. Check out this 3-day strength-building plan we produced for training partners with brothers Ryan and Eric Johnson.

    10. Remind yourself every day why you’re doing this

    There were plenty of days I didn’t want to go to the gym (and there still are). But the most important thing to remember is that with every single day you step foot in the place, you’re getting better. A 1 mile run is better than a no mile run. Three sets of 10 of one exercise is better than no sets of 10. Go at your own pace, the more you do it, the more you love it. But never, ever forget to continuously remind yourself why you’re doing it.

    Must read! How do you stay motivated to work out?

  • 4 simple steps for your first day in the gym

    4 simple steps for your first day in the gym

    It’s your first day, you’ve got no idea what to do or where to start. That’s OK. No reason to be overwhelmed or nervous. Separately from this post, you might find my piece about how I got over my fear of the gym to be helpful.

    Take these steps as your guideline to navigating the weight room. Let’s go—you can do this!

    For a program to try, check out our 35+ free workout plans for different goals and ability levels.

    We have a new private community and you’re invited! Join now to meet others, ask questions, share progress updates, and find out about upcoming live events. 

    1. Get a little warm up in

    If this truly is your first time in the gym and working out, you can’t just start banging out bench presses and squats. Find a spot away from people and do a set or two of push ups, pull ups, body weight squats, planks, shoulder circles and walking lunges just to get the blood pumping. While you’re at it, observe the gym floor, get a good feel what machines and free weights are where. Use this time to get comfortable and acclimated with the space—as you progress, you’ll get into a flow with your workouts.

    While a warm up is very important for obvious reasons (primarily injury prevention), there’s a lot folks out there that go overboard and use up valuable energy with their warm up instead of actually working out. Check out this piece on the two ways you can warm up, plus what you don’t need to do.

    2. Do a little bit of everything

    Similarly to the above, when starting out for the first time, your body will go through a shock when you hit it with any kind of training. Muscle soreness actually can feel pretty good, but walking around like you got hit by a truck means you probably went a bit overboard. We recommend starting out with three workout days per week (on-off-on-off, etc.) and performing 2-3 sets of an exercise for each muscle group of the body at about 60% of your maximum ability. For example: Legs, squat. Chest, dumbbell bench press. Shoulders, dumbbell lateral raises. Biceps, dumbbell curl. Triceps, cable pushdowns. Abs/core, planks. (Speaking of core, check out these 20 ways to give your core a great workout). We also suggest starting with dumbbells vs. barbells when first starting out as it will help with developing muscular balance. With barbells, the body tends to favor the dominant side.

    Don’t know how to lift weights? Check out our guide of the 20 best exercises for men and women. Rather just do bodyweight workouts instead? Check out our 10 best bodyweight workouts for building muscle and losing weight.

    3. Always clean up your stuff

    Whether your gym is immaculately clean, or a bit rough around the edges. Always put away your weights and wipe off your equipment. No one wants to smell and feel your sweaty stinky ass—it’s disgusting. And no one wants to re-rack dumbbells and plates either. It really is a basic, understanding among gym-goers to clean up.

    4. Refuel the right way

    Once your workout is over there’s still one more thing you need to nail down—a solid meal. Make this a serious habit because it’s legitimate. You’ve worked up a sweat, pounded your muscles and they need to recover and rebuild. But you can’t refuel with just anything. Cortisol, a stress-hormone in the body begins to build up during workouts and can strip away gains if not suppressed. Give your body a shot of protein and carbohydrates. Whey protein, and a banana (or two) should cover you. However, try to avoid fats such as peanut butter and oils as these slow down the digestion process. Your goal at this point is the ship nutrients in the muscles via the blood stream as quickly as possible.

    If you’re still a bit unclear on nutrition, check out our piece on intuitive eating for lean muscle. Also, update your grocery list with our collection of the 20 best foods for muscle-building. Happen to be a seafood lover? You need to try our 5 muscle-building seafood recipes that aren’t salmon.

    The next step… Get on a serious program

    After you’ve put a few weeks in the gym and you’re getting more and more comfortable with performing different exercises, it might be a good time to get onboard with a more regimented plan. We have a massive collection of 35+ FREE complete workout plans for every type of goal including building muscle, losing weight or increasing athletic performance. Another great option would be our premium program.

    For 1-on-1 coaching inquires, apply here for one of the limited spots in our 30-day immersive coaching program.

    Do you follow us on social media? Well, if you like great workouts, fun recipe ideas, and inspiring stories on a regular basis, give us a follow on Instagram, Facebook, and Twitter.

  • The Comeback Plan: How To Recover From An Injury

    The Comeback Plan: How To Recover From An Injury

    I’d be stating the obvious by saying injuries suck. They do, and here’s my perspective on how you get through them as quickly as physically possible and as mentally sane as possible. And if you’re curious to read my 17-week comeback plan journal from a shoulder labrum repair surgery, read this.

    Accept the reality

    If you don’t accept it, it’s just going to be a never ending misery and madness. This one shouldn’t need much of an explanation, but I feel like I need to remind myself of this all the time. In my instance, I had a tear in my shoulder. It was either surgery or not. I could live with it, and it could bug me from time to time or interrupt things I love, but would that drive me crazy knowing I could have fixed it? The moment I accepted the fact that conservative measures weren’t enough to get me back to full function and how that wouldn’t work for me, then the sooner I accepted the long recovery process. If I had not decided to do this, I would have been pondering whether I should or should not live with it while uncomfortably living with it. Accept reality, make your best possible informed decision, and move on to the next step with conviction. No looking back. However, just to be clear, this doesn’t mean jump into to surgery. Always try conservative measures first. But whatever you do, the key is to accept the problem and do what needs to be done to resolve or manage it — don’t sulk in it.

    Write out the comeback plan immediately—and be thorough

    To get through the process of recovery you’ve got to know what to expect throughout the ordeal. Then, come up with everything you need and need to do to move forward and write it down.

    This was my immediate plan once I decided I was going to get surgery:

    • Going to be messed up a few days. Take the opportunity to digital detox.
    • Can’t run or lift for a while. Purchase a stationary bike and ride for 30-60 mins daily.
    • Use this opportunity to focus on my mental strength. Try performing 5-10 min of meditation or box breathing everyday.
    • Activity levels will be lower than normal, so food consumptions should be too.
    • Start making out the workout plan for the return.
    • Purchase resistance bands for once strength begins. 
    • Stock up on the supplements (even though it’s an itty bitty sliver part of the battle). 
      • I go with glucosamine, chondroitin, fish oil, collagen, DHEA, creatine + beta-tested a cannabinoid cream by Mab & Stoke (and obviously protein)
    • Start doing 20 minutes of core 3x as soon as possible 

    The rest of the comeback plan for me was:

    You’ve been through this before, go to PT, do the exercises, follow it religiously, keep eating healthy, exercise in other ways, and stay positive. Another is to print a calendar for several months and mark out milestones and to-dos, specifically for the recovery.

     

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    Follow that comeback plan, strictly

    When it comes to a recovery plan, there is no cheating. Seriously, you can’t skip doing the exercises or your progress will stall and you will not get better. Of course there are always exceptions, but 98% of the time you should be committed to doing what needs to be done to get better and nothing less. 

    Celebrate every little win

    Use this opportunity to track even the smallest marks of progress along the way. Journal it like I did. Again, you can read that long thing here.

    Be patient, but persistent 

    All injuries are different. They feel different and heal differently. If you set your plan in place at the get go then you’re in a good position and already prepared to be patient. The next step is then to actually be patient. Expect to get frustrated, feel down, go negative. That will happen. The key is to remind yourself that you have a plan for the process and if you follow it, you’ll be good.

    In my scenario, I knew I’d be in a sling for 4-6 weeks. I knew I wouldn’t be able to run for around 8 weeks. I knew I wouldn’t be in the gym for a while. And I knew I wouldn’t get in the ocean for even longer. The only thing I could tell myself (and I still need to tell myself) is that ‘I’ll get there.’ And you know what? I am. And so can you.

    Go a question? Want no BS fitness content? Be sure to follow me on Instagram, Twitter, and Facebook. Follow HFP on Instagram, Twitter, Facebook, and TikTok too.

     

  • 10 ways to take on a workout plan the right way

    10 ways to take on a workout plan the right way

    Getting in shape (and staying in shape) takes time and effort. It would be silly not to try and optimize all of that time and effort, right? The follow are a series of guidelines that originated as hard lessons learned from experience.

    You’re now one step ahead when it comes to continuously seeing gains while reducing your odds of injury or burnout.

    1. Rest is more important than you might think

    Beating yourself into the ground is not a form of exercise. If you’re trying to build muscle and/or burn fat, hitting the gym day in and day out eventually catches up with you. And both beginners and advanced guys can fall into this trap. The beginner isn’t content with progress, so the more-is-better philosophy kicks in. While the advanced athlete might know the value of a good night of sleep and days off, sometimes the drive to keep pushing takes over. Either way, overtraining leads to injury and incredibly horrible irritability. Listen to the body, take days off, and get more sleep.

    10 ways to get better sleep at night

    2. You’re better off going lighter

    Brute strength is definitely impressive, and it does have its benefits, but is it worth the risk? You’re not going to give much of a sh*t about how much you can bench after you blow your shoulder with an impingement, or how much you can deadlift from the floor after a slipped disc. And you won’t be worth a damn in your sport of choice either. Stanford University must be onto something, as their football player injury rate dropped 87% with training director Shannon Turley shifting focus away from heavy lifting to flexibility and balance.

    The routines you need for total-body pain-relief

    3. Stay away from super wide grips on the bench press

    When you read about proper lifting form, one of the most important lifts to pay close attention to is the bench press. Ever get strange feelings in your shoulders after a “chest” day? Wonder why? It’s quite possible that you’re going at it with too wide of a grip, or you’re flaring your elbows out. (I personally was developing my shoulders, but also ripped them up.) So if you’re hittin’ the bench, tuck the elbows a bit and position your hands slightly inside shoulder width.

    4. Don’t ever lose control of the weight

    It’s not just “meatheads” who throw around weights. All of us have an inner-maniac that comes out when lifting or working out. It’s the natural feel-good endorphins and serotonin boost that provide that sense of well-being, slight euphoria, and even a level of aggressiveness. But when it comes to lifting and training, it’s a wise move to be conscious of your own body’s reaction to exercise and how much you can actually nudge it to push the envelope. Anyone can jerk, yank, or toss an extra 10, 15, 20+ pounds. But the risk-reward isn’t worth it. Control the weight and feel the movement. For more on how to increase your awareness of this, check out the Reconstruction plan which focuses on eccentric training.

    5. Don’t always push it to the max

    Hitting the gym with all you’ve got, especially to failure, is a great, but doing it day in and day out will catch up to you at some point. There’s a limit to everything—and that includes the body. If you’re continuously training to failure, no matter how much you eat, sleep, and reduce stress, it’s just not sustainable. For longevity, there should be weeks where you’re not pushing weight and exhausting yourself 100%. (I’ve found it useful scaling back on weight, volume, and intensity to about 80% every 4/6/8 weeks depending on how I’m feeling and performing.) If you’re seeing declines or not feeling as energized, it’s time to scale back.

    The 8-week Recession workout plan

    6. Stay off the scale and away from the mirror

    Scratching your head on this one? Thought so. Checking the scale and looking in the mirror can be a dangerous game you play with yourself. For starters, your body weight fluctuates several pounds in a day depending on the food you’ve eaten and how much water you’re retaining. Checking the scale every day, every week is going overboard with obsession. As for the mirror, bodybuilders like to use it as an indicator of what body parts are lagging, but you can expect the same physiological impacts. (From personal experience, as I progressed over the years, checking the scale routinely and using the mirror has led to constant obsession over size, leanness, or both.) There’s nothing wrong with focusing on how you look, but the important thing is feeling good.

    7. Only compete with yourself

    Physical fitness is an individual sport, hobby, or challenge. Competitions and watching the next guy might give you that adrenaline rush to push further and longer. But for longevity, and a true sense of accomplishment, it comes down to competing with yourself. We all have limits and our bodies know just how far we can go. If you know deep down that you can’t do something, it’s better to progress slowly over time to get there. Mix a type-A personality with endorphins and a high-intensity workout and you’ve got a potential recipe for disaster.

    10 workout challenges that will push you to the limit

    8. Go into your workouts with a plan

    Athletes of all levels can easily get stuck when there’s no goal or structure. Without a plan, vision, or goal there’s no defined way to get somewhere, or get back on track if you’re not seeing results. Beginners should always be following some type of programming to hit short-term and long-term goals. And advanced athletes, regardless of experience level, should have battle plans. (I remember hitting the gym for several months on end with no idea what I would do that day, I called it instinctual training. For some time it worked very well for me because I was very in tune with my body and what I could and couldn’t do, but after I while, I didn’t know where I stood and what I wanted. That’s when I knew a program needed to be put back in place.)

    The 30+ free workout routines for every goal

    9. Diversify your routines

    There’s a huge push in the industry around “compound, multi-joint lifts” because they “train the entire body,” “engage more muscles at once,” etc. (While I completely agree that basic movements, like the squat, deadlift, bench press, and overhead press, are your best muscle-builders, wear and tear catches up.) Working with suspension trainers and cables is a great way to strengthen stabilizer muscles while giving the joints a bit of a rest.

    10 smart exercises you should add into your routine

    10. Seriously, don’t skip the warm up

    Been there before—excited to get a workout in, or not enough patience to properly get the blood flowing. Warm ups may be boring, but you’re setting yourself up for disaster if you skip them, especially if you’re an athlete who’s been in the game for a while. Something real simple would be to perform a couple reps of an exercise with minimal or no weight. On the bench today? Do two sets of six with the bar, nice and slow.

    The simple, yet effective warm-up routine

  • The Foundational beginner workout plan to build muscle

    The Foundational beginner workout plan to build muscle

    Looking for a beginner workout plan you say? Let me tell you a little story first.

    I think I graduated high school 135-pounds, maybe 140. Whatever it was, I was super skinny, and I hated it. In my opinion, people don’t give the skinny guys that get big, enough credit. It’s still a lot of work. Whatever, enough of my own personal story. If you’re skinny and want to add slabs of mass, here’s how I changed all of that:

    First thing: I started lifting on a basic beginner workout plan for three to five days per week. I didn’t love it at first. In fact, I actually didn’t like it at all. But then I started to see veins popping out of my arms a bit more, abs getting more defined, a back that was widening, chest that was broadening, etc.

    If you’re new to exercise, you will find our how-to guide of the 20 best exercises for beginners helpful.

    Second thing: I started to absolutely demolish food. For the most part it was all very clean foods: loads of chicken breast, lean beef, eggs, fish, etc. But one other little secret was peanut butter sandwiches. I mean, I think I bought and ate more peanut butter than anyone on earth for like two-three years of my life.

    Long story short: I lifted and ate like an animal and that’s what’s going to do it for you too.

    For a more in-depth look at food and dieting, check out our comprehensive piece on intuitive eating for lean muscle to learn what to eat, when to eat, and how to figure out what works for you. Also, our story on the 25 best muscle-building foods is a great resource for overhauling your grocery shopping list.

    Now, let’s move onto the program…


    How the beginner workout plan works

    No fluff, no gimmicks. That’s how we roll around here, and that’s always how HFP will roll.

    The key thing about the Foundation workout plan is that the exercises are very basic and the total amount of work is conservative. Because you’re relatively new to exercise and working out, this will provide you with a good base of fitness without pushing you too far to start. Another program you might want to explore is out Introduction/Transition workout plan.

    Directions for this beginner workout plan

    Monday, Tuesday, Thursday, and Friday are workout days. Wednesday, Saturday, and Sunday are off/recovery days.

    Complete this beginner workout plan for four weeks. After the forth week you may recycle the plan, however, add 1-2 sets per exercise and attempt to increase the weight used.

    After you’ve progressed beyond the beginner workout plan, check out our listing of all 30+ FREE workout plans you can follow next. There are many different options for different ability levels and specific goals. If your gains seem to be coming along a little slow, check out our piece on the top 10 ways to build muscle faster.

    The Foundation Workouts

    DAY ONE: Legs and Intervals

    1. DB Squat
    3 sets x 10

    2. DB Forward and Reverse Lunges
    3 sets x 5 each leg and direction

    3. DB Plie Squat
    3 sets x 10

    4. DB Step Up
    3 sets x 10

    5. Burpees x 50

    DAY TWO: Shoulders and Abs

    1. Alt. Single-Arm DB Shoulder Press
    3 sets x 10

    2A DB Side Lateral Raise
    2B DB Front Raise
    2C DB Rear Flye
    3 sets x 12-15

    3. DB Shrug
    3 sets x 10

    4. Cable Face Pull
    3 sets x 10

    1. Cable Crunch
    3 sets x 10

    2. Cable Rotations
    3 sets x 10 (each side)

    3. Planks
    3 sets x failure

    DAY THREE: Chest and Triceps

    1. DB Chest Press Variations
    5 sets x 10 (3-5 variations)

    2. DB Flye
    3 sets x 10

    3. Push Ups
    100-200 reps as quickly as possible

    1. Close-grip Presses
    3 sets x 10

    2. BB Skullcrushers
    3 sets x 10

    3. Bar-Cable Pushdown
    3 sets x 10 reps

    DAY FOUR: Back and Biceps

    1. Trap Bar Deadlift
    5 sets x 10

    2. Single-arm DB Row
    3 sets x 10

    3. Pull up (or Inverted Row)
    3 sets x as many as possible

    1. BB Curl
    3 sets x 10

    2. Lying Cable Curl
    3 sets x 10

    3. Open-grip Concentration Curl
    3 sets x 10

  • The Built for the Beach v3.0 workout plan: More than abs

    The Built for the Beach v3.0 workout plan: More than abs

    Want abs? Bigger arms? A wider back? OK, you got it. This plan, like many of our others will help with that. How about stronger lungs and a capacity to handle more? We’ve got you covered there, too. This time around, Built for the Beach v3.0 will shift some of the focus onto performance, stamina, and endurance. The muscle-producing split routines that you’ve grown to love aren’t going anywhere, but there will be a new conditioning element. You’re not going to just look more fit, you’ll actually be more fit.

    If you missed last year’s plan, you can check out Built for the Beach v2.0 here.

    And while we’re on the topic of missing stuff, don’t forget to give HFP a follow on Instagram, Facebook, and Twitter.

    How the Built for the Beach v3.0 workout plan works

    In 3.0 there are two parts:

    Part one is designed for hypertrophy, or muscular growth. You’ll do five straight sets of 4-6 exercises for 8-12 reps with 60-90 seconds rest between sets.

    • Day one is Monday: Legs and abs
    • Day two is Tuesday: Chest, triceps, and abs
    • Day three is Wednesday: Back, biceps, and abs
    • Day four is Friday: Shoulders, arms, and abs
    • Day five is Saturday or Sunday: 45 minutes of steady-state, low-intensity cardio mixed with 15 minutes of sprint intervals or bodyweight HIIT workouts of your choice

    What are straight sets? Straight sets mean you perform the prescribed number of repetitions of an exercise, rest, then complete the remaining number of sets before moving to the next exercise.

    Part two is designed for muscular and cardiovascular endurance. You’ll be doing three exercises for 10 repetitions each as a circuit. You’ll complete the circuit as quickly as possible, and for as many rounds as possible in 8-12 minutes.

    What are circuits? Circuits are a combination of exercises you perform back-to-back with no rest.

    Why abs everyday again?

    If you’ve followed Built for the Beach v2.o then you already know the answer to this. If you’re new to the franchise, then allow me to explain (or you can read it here.)

    Instead of going all-out on the abs once per week with loads of exercises, sets, and reps, that amount of volume (or work) will be distributed throughout the week. This way you’re doing more frequency, but not beating yourself up to the point where it takes longer to recover. If you’ve followed (or plan on following) some of our other plans, you’ll note the programming is not always like that. It’s a nice change.

    Finding your resistance

    For part one: Pick a specific rep number between 8 and 12. Find a weight in which you can execute the exercise to “failure” for that rep number you chose. For your first two weeks, be consistent with the rep number and weight you select. This will change in the weeks to follow.

    Part two: The plan is calling for 10 repetitions of each exercise, but considering you’re attempting to do a combination of exercises for multiple non-stop rounds for an extended period of time, where applicable, choose a weight you can perform for approximately 15 repetitions.

    Directions for Built for the Beach v3.0

    It’s suggested that the plan is followed for 4-6 weeks. Attempt to gradually increase the weight, or the number of repetitions you can complete each week.

    After your 4 or 6 weeks are up, transition off onto another plan. If you’re into the “performance and endurance” elements of this plan, we suggest you check out the 6-week Unlabeled workout plan which carries over some common themes. If you’re feeling like you want to get stronger and pull back on the amount of volume you’re doing in the gym, then you need to check out our 3-week Super-3 workout plan. If you really want to go hard with fat-loss, check out the original 10×10 workouts or the split 10×10 workouts for accelerating that process. Our Hurricane workout series is another great option for weight loss.

    Remember, all of our plans are taxing on the body. Time and time again, good sleep has been shown to be connected with performance, building muscle, and losing fat. Make sure you’re getting enough sleep at night. If you’re not, check out our guidelines on how to get better sleep and more quality rest.

    The Built for the Beach v3.o Workouts

    MONDAY – Legs (abs)

    Complete 5 sets of 8-12 reps of each exercise with 60-90s rest between sets
    1.Dumbbell Reverse Lunge
    2.Barbell Front Squat
    3.Front-Rack Bulgarian Split Squat
    4.Step Up

    Complete as many rounds as possible in 8-12 minutes. Rest as needed.
    Single-arm Dumbbell Snatch x 10 per side
    Jump Squat x 10
    Sit Up x 10

    TUESDAY – (Chest, Triceps, abs)

    Complete 5 sets of 8-12 reps of each exercise with 60-90s rest between sets
    1.Dumbbell Bench Press
    2.Dumbbell Flye
    3.Barbell Skullcrusher
    4.Overhead Dumbbell Extension
    5.Cable Chops

    Complete as many rounds as possible in 8-12 minutes. Rest as needed.
    Mini-Plyo Push Up x 10
    Dumbbell Flye x 10
    Dumbbell Kickback x 10

    WEDNESDAY – (Back, biceps, abs)

    Complete 5 sets of 8-12 reps of each exercise with 60-90s rest between sets
    1.Barbell Deadlift
    2.Single-arm Bentover Row
    3.Rope Row
    4.Rope Curl

    Complete as many rounds as possible in 8-12 minutes. Rest as needed.
    Dumbbell Bentover x 10
    Pull Down x 10
    Leg Lift/Hip Thrust x 10

    THURSDAY – (off)

    FRIDAY – (Shoulders, arms, abs)

    Complete 5 sets of 8-12 reps of each exercise with 60-90s rest between sets
    1.Dumbbell High Pull
    2.Neutral-grip Shoulder Press
    3.Behind the Back Dumbbell Side Raises
    4.Dumbbell Curl
    5.Dumbbell Skullcrusher

    Complete as many rounds as possible in 8-12 minutes. Rest as needed.
    Thruster x 10
    Mountain Climber x 10
    Sit Up x 10

    SATURDAY (Long Cardio + Intervals)

    SUNDAY (Off)

    How to eat when following the Built for the Beach v3.0 plan

    Whether you want to gain mass or cut weight, that’s entirely up to you, and the way you eat is what will determine that. I suggest you check out my piece on intuitive eating for lean muscle. The post is my perspective on how foods works in the body and how to figure out what works best for you. After giving that a thorough read through, I also suggest our post on the 25 best muscle-building foods. If you’re not feeling the same diet plan within the intuitive eating piece, you can construct your own using the foods list.

    The plan was originally produced and published by HUMANFITPROJECT for Men’s Fitness magazine.

  • The Built for the Beach v2.0 workout plan: Get that ‘WTF?!’ body

    The Built for the Beach v2.0 workout plan: Get that ‘WTF?!’ body

    After a couple cycles of this plan, people will definitely be saying “WTF?!” about your bigger and leaner physique. Doesn’t matter if you’re just starting, cycling off another one of our plans, or just getting back into the whole working out thing. This is a solid all-around guide to get built for beach season. In typical HFP fashion: the moves are relatively basic, the programming is straight-forward, and the scaleability for beginners, intermediate, or advanced folks is simple.

    Complete beginner? Check out our visual guide of the 20 best exercises for men and women

    Want custom workout programming, a nutrition guide, and phone, email, and text access? Check out our new exclusive service at DigitalFitnessAdvisor.com

    Here’s how Built for the Beach v2.0 works


    The plan begins with legs first. Leg day can take a lot out of you and require a lot of mental strength getting it done. We’re going to get that out the way early in the week. Monday Motivation, right?

    The second workout is a split of shoulders and arms. It’s nice to combo these three up, they compliment each other well. And, when you walk out of the gym you’ve got one helluva pump.

    The third day is time to chill and relax. Let everything recover.

    The fourth day really gets things started again with a split between chest and back. You’ll be super-setting back and forth between the two big muscle groups so your heart will be pounding and muscles pumping with blood. This is a killer combo of strength plus metabolic conditioning.

    Day five is somewhat another active recovery day, but with steady-state cardio to really emphasis fat loss. 45-60 minutes or so at 60-65%.

    On day six you’ve got some options. Unfortunately, both options are challenging. This is full body circuit day. You’ll be hitting every muscle group with a series of exercises non-stop. Very reminiscent of the day four chest and back super-sets, but with everything else thrown in there. Another strength and conditioning combination.

    Day seven: chill, again. Do some light cardio to get the blood flowing, but for the most part, rest up for your next week.

    What’s up with doing abs several days per week?

    Some of you might be a bit confused by this. Muscles need rest to recover, right? No different for the abs, right? Yes, but here’s the deal: instead of going hard on the abs a couple days per week with a load of exercises, sets, and reps; the training frequency increases to several days per week, but the workload on each individual day decreases. There are also two options of ab workouts so each day is experiencing something slightly different. If you’ve been training the same way since, like, forever, this is a good change to try.


    Directions

    Beginners can start with half the number of sets, but slowly add an additional set as you feel comfortable. For resistance: find a weight where you hit failure (can’t do anymore with good form) at the number of prescribed reps. For the full body circuit workouts in day six, the prescribed number of reps is 10, but pick a weight you can do about 15. Due to the fact that you’ll be circuit training, you’ve got no time to recover. You’ll need lighter weight than what you’d typically use for straight sets with regular rest.

    Progressing forward: Follow this plan for 6 weeks. Then, you can follow the 10×10 workout plan for 2-3 weeks to really accelerate your fat loss even further. You may then cycle back to this 6 week plan or find another HFP plan of choice.

    Don’t forget to get your eating situation in check. Check out this piece on intuitive eating for lean muscle.

    The Built for the Beach v2.0 Workouts

    Day one: Legs and abs

    1. BB squat 6 sets x 10, 8, 6, 8, 10, 25

    2A. Bulgarian split squat 5 x 8-10
    2B. DB Romanian deadlift 5 x 8-10

    3. BB walking lunge 5 x 10-12

    4. Air squat 300 reps as fast as possible

    Rest 45-60 seconds between sets
    *Complete leg day with ab workout option one.

    Day two: Shoulders, arms, and abs

    1. DB high pull 5 x 8-10

    2. DB shoulder press 5 x 8-10

    3A. DB pinch press pause 5 x 12-15
    3B. Cable delt flye 5 x 12-15

    4A. DB off-set curl 5 x 10-12
    4B. DB kickback 5 x 8-10
    4C. Tate press 5 x 8-10

    5A. Cable curl 5 x 10-12
    5B. Cable pushdown 5 x 10-12

    Rest 45-60 seconds between sets

    THE FINISHER

    6. BB shoulder + arm complex 3 x failure

    Rest as little as possible
    *Complete shoulder and arm day with ab workout option two.

    Day three: Rest/recovery/active recovery

     

    Day four: Chest, back, and abs

    1A. DB bench press 5 x 8,8,6,6,8
    1B. BB deadlift 5 x 8,8,6,6,8

    2A. DB floor press 5 x 8-10
    2B. Standing cable row 5 x 8-10

    3A. DB flye 5 x 8-10
    3B. DB renegade row 5 x 8-10

    4A. Push-up 5 x failure
    4B. Pull-up 5 x failure

    Rest 45-60 sec between sets.
    *Complete chest and back day with ab workout option one.

    Day five: Steady-state cardio

     

    Day six: Full body circuit (two options)

    Option one: Complete exercises in a circuit format for 6 rounds. Rest 60 seconds after each round. Perform 10 reps per exercise.

    KB goblet squat
    DB bench press
    DB bent-over row
    DB high pull
    Cable curl
    Cable pushdown
    Hanging leg raise

    Option two: Complete exercises in a circuit format for 6 rounds. Rest 60 seconds after each round. Perform 10 reps per exercise.

    DB thruster
    DB renegade row
    Push-up
    Pull-up
    DB curl
    DB kickback
    Plank (to failure)

    The built for the beach ab workouts (two options)

    Option one

    1. Hanging leg raise 5 x failure

    2A. BB roll-out 5 x failure
    2B. Cable chop 5 x failure

    3. Plank 5 x failure

    Rest 30 seconds between sets

    Option two

    1. Stability ball circles 5 x failure

    2A. BB roll-out 5 x failure
    2B. V-up 5 x failure

    3. Plank 5 x failure

    Rest 30 seconds between sets

    Don’t f0rget to follow HFP on Instagram, Facebook, and Twitter

  • The 6-week Spring Trim Up workout plan

    The 6-week Spring Trim Up workout plan

    We all gain a little extra weight in the winter. It’s cold, so we’re layered up in clothes and worrying a little less about what’s underneath. We’re getting less sun, leaving us a bit deprived of mood-boosting vitamin-d to jump us out of bed. And the holidays, forget it, high stress and non-stop parties quickly can do a number on the physique. But putting on the pounds this winter might not necessarily be a bad thing. Maybe it’s a natural shift, just like the natural shift of the seasons.

    If you’ve followed the Winter Bulk Up workout plan and the Pre-Cut workout plan, then you know what we’re talking about.

    If you’re very new to working out, check out our best exercises for men and women to learn proper form. 

    Blocks of time during the winter months are spent bulking up and gaining muscular size. The end of the winter or early spring (your choice) shifts focus onto strength instead of size. Then, the spring and summer months are spent focusing on maximizing fat loss. This is by no means a rule, but a suggestion. Click the links above for deeper detail on each plan.

    Are you looking for customized programming and nutrition guidelines to help you hit your goals, check out our new exclusive at DigitalFitnessAdvisor.com

    How the Spring Trim Up workout plan works

    HFP expert contributor @TimMcComsey (who also designed the Winter Bulk Up and Pre-Cut plans) says there are three main components:

    1. The program includes several exercises that engage multiple muscle groups at once for an increased calorie burn and effeciency.

    2. Rest periods are between 30-45 seconds to keep the heart rate elevated for an increased intensity.

    3. Workouts are structured as “tri-sets.” Three exercises are performed consecutively followed by a short break. This stimulates several muscle groups at once, further maximizing the calorie burn.

    Directions

    Follow the Spring Trim Up plan for six weeks. It’s suggested that you workout for three consecutive days followed by a rest on day four, then back to two consecutive workout days followed by another rest on day seven.

    Once you’ve completed your sixth week, cycle onto another program. If you’d like a break from the high-intensity stuff and want to build up your strength and athleticism, we suggest the 6-week Unlabeled plan. If you want more high-intensity routines, give the 10×10 workout plan or split 10×10 workout plan a run-through. If you want to get back to raw bodybuilding style workouts, check out the Timeless Bodybuilding plan or the 6-week Redemption plan.

    The Spring Trim Up Workouts

    The Killer Kettlebell Workout (Day one)


    1A.Band Lateral Walks 4 x 20
    1B.KB Swings 4 x 20
    1C.Push Up Plank 4 x 20
    Rest 30 seconds

    2A.Twisting Walking Lunges 4 x 24
    2B.KB Thrusts 4 x 15
    2C.KB Farmer’s Walks 4 x 10 yards each way
    Rest 30 seconds

    3A.KB SL DL 4 x 15
    3B.KB Sumo Squat 4 x 15
    3C.KB V Crunch 4 x 15
    Rest 30 seconds

    4A.KB Squat 4 x 12
    4B.KB Bridge 4 x 15
    4C.KB Russian Twist 4 x 30
    Rest 30 seconds

    The Two-Dumbbell Muscle Maker (Day two)


    1A.DB Alt.Shoulder Press 3 x 15
    1B.DB Rows 3 x 15
    1C.Weighted DB Leg Raises 3 x 15
    Rest 30 seconds

    2A.DB Lateral Raise 3 x 15
    2B.Push Ups w/DB 3 x 15
    2C.SB Crunch w/twists 3 x 15
    Rest 30 seconds

    3A.DB Renegade Rows 3 x 20
    3B.DB Front Raise 3 x 15
    3C.DB Farmer Walks w/shrug hold 3 x 50 yards
    Rest 30 seconds

    4A.Bench Dips 3 x 20
    4B.DB Shoulder Boxing Punch Alt. 3 x 20
    4C.Burpee w / DB Curl to Press 3 x 12
    Rest 30 seconds

    The High-Octane Metabolic Fat-Burning Workout (Day three)


    Warmup – ½ Mile Jog
    Dynamic Warmup – High Knees, Butt Kicks, Walking Lunges, High Skips, Side Shuffles

    Sprints
    5 x 20 yards
    5 x 50 yards
    5 x 100 yards
    Rest 30 seconds between sets

    The Workout to Light Up Your Legs, Shoulders, and Abs (Day five)


    1A.DB Squat 4 x 10
    1B.DB Shoulder Press 4 x 10
    1C.Suitcase Crunch 4 x 15
    Rest 30 seconds

    2A.DB Lunges 4 x 10
    2B.SB Seated Lat Raise 4 x 10
    2C.Lying Windshield Wipers 4 x 10
    Rest 30 seconds

    3A.DB RDL 4 x 10
    3B.Rear DB Delt Fly 4 x 10
    3C.Rope Cable Crunch 4 x 15
    Rest 30 seconds

    4A.DB Side Lunge 3 x 12
    4B.Lateral Raises 3 x 12
    4C.Forward Hand Tap Plank 3 x 10
    Rest 30 seconds

    The Ultimate Blood-Pumping Workout (Day six)


    1A.DB Flat Chest Press 4 x 10
    1B.Pull Ups 4 x max
    Rest 45 seconds

    2A.DB Incline Press w/twist 4 x 12
    2B.DB Bent Over Row 4 x 12
    Rest 45 seconds

    3A.Fly 3 x 15
    3B.Dips 3 x max
    Rest 30 seconds

    4A.DB Bicep Curl to Press 3 x 10
    4B.Rope Pressdown 3 x 10
    Rest 45 seconds

    5A.Ab Roll-out 3 x 12
    5B.Cable Twist 3 x 12
    5C.Roll Plank 3 x 12
    Rest 30 seconds

    * Days four and seven are rest/recovery days.

    Don’t forget to follow us on Instagram, Facebook, and Twitter for the latest updates on new training program releases and other related news.

  • The Quick-Switch Cycle: A two-part plan for bulking up and leaning out

    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 targeting specific muscle groups five days per week, but changing your routine every two weeks.

    The first month, you’ll focus on building mass for weeks one and two in the Quick-Switch Cycle Mass Phase. For this phase, you’ll be doing something called “reverse pyramiding,” where you start heavy and drop the weight as the reps increase. For example: the first set of every exercise will always be the heaviest you can lift, then you reduce the weight with each set after that. This will maximize your workout because you’re pushing hard and heavy weight from the get-go. Track the weight you use for each exercise, and aim to increase that amount between 2–5% each week.

    During weeks three and four, or the Quick-Switch Cycle’s Cutting Phase, you’ll focus on endurance-based exercises. (To get the full cutting phase portion of the program, scroll all the way to the bottom) During this particular phase, aim to use weights that are roughly 75% of your 10-rep max. Your rest periods decrease during this week so you’ll be constantly moving and elevating your heart rate. Pay attention to form and keep up the pace. You’ll notice the muscle groups targeted on each day also change (again, keeping with the theme of variety).

    Other programs you should check out: the 6-week Redemption plan, the 4-week Reconstruction plan, the 6-week Unlabeled plan, the 3-day Monster plan, and the plateau-smashing high-intensity 10×10 plan.

    To add an element of competition or a challenge: Rodonis threw in a workout named “The Athletic Gauntlet.” It’s a test of endurance and strength that you’ll perform at the end of the week when you’re cutting. Try to beat your time each week and watch yourself improve. Listen below for Rodonis’ explainer for the challenge. The “Athletic Gauntlet” demo video can be seen at the bottom of this page. If you enjoy the Athletic Gauntlet, you can also check out a series of high-intensity interval workouts called “The Hurricanes” which are ranked by categories.

    Directions

    You can follow the structure of this plan for another 2–3 months, as long as you keep varying the points of focus each week.

    Month 1:

    Week 1 and 2: Mass workouts
    Week 3 and 4: Cutting workouts and the Gauntlet

    Month 2:

    Week 1: Mass
    Week 2: Cut
    Week 3: Mass
    Week 4: Cut

    The Quick-Switch Cycle: Mass Phase (Week 1 & 2)

    Chest & Triceps (Mondays)


    1. Flat Press 5 sets x 4,6,8,6,4 Rest 60 seconds

    2. Incline Press 5 sets x 4,6,8,6,4 Rest 60 seconds

    3A. Dumbbell Chest Press 3 sets x 12 Rest 30 seconds
    3B. Tricep Dumbbell Press 3 sets x 12 Rest 30 seconds
    3C. Dumbbell Flye 3 sets x 12 Rest 30 seconds

    4A. Tricep Overhead Extension 4 sets x 12 Rest 30 seconds
    4B. Tricep Kickback 4 sets x 12 Rest 30 seconds

    5A. Triceps Dips 3 sets x 45 seconds Rest 30 seconds
    5B. Push Ups 3 sets x 45 seconds Rest 30 seconds

    Shoulders & Traps (Wednesdays)


    1. Shoulder Press 4 sets x 8,8,10,12 Rest 60 seconds

    2. Shrugs 4 sets x 8,8,10,12 Rest 60 seconds

    3A. High Pull 3 sets x 8 Rest 30 seconds
    3B. Front Raise 3 sets x 8 Rest 30 seconds
    3C. Lateral Raise 3 sets x 8 Rest 30 seconds

    4A. Plate Car Drivers 3 sets x 20 Rest 30 seconds
    4B. Plate Front Raise 3 sets x 20 Rest 30 seconds

    5. Narrow Shoulder Press 3 sets x 8 Rest 30 seconds

    Legs (Thursdays)


    1. Heavy Squat 5 sets x 4,6,8,6,4 Rest 60 seconds

    2A. Narrow Dumbbell Squat 4 sets x 12 Rest 30 seconds
    2B. Kettlebell Side Lunge 4 sets x 12 Rest 30 seconds
    2C. Goblet Squat 4 sets x 12 Rest 30 seconds

    3A. Dumbbell Alternating Lunge 4 sets x 12 Rest 30 seconds
    3B. Kettlebell Swing 4 sets x 12 Rest 30 seconds

    4. Calf Raise 4 sets x 8,12,15,20 Rest 60 seconds

    Back & Biceps (Fridays or Saturdays)


    1. Kneeling Wide Row 4 sets x 8,8,10,12 Rest 60 seconds

    2. Standing High Row 4 sets x 8,8,10,12 Rest 60 seconds

    3A. Single-Arm Landmine Row 4 sets x 12 Rest 30 seconds
    3B. Alternating Renegade Row 4 sets x 12 Rest 30 seconds

    4A. Pull Up 4 sets x 12 Rest 30 seconds
    4B. Cross Body Hammer Curl 4 sets x 12 Rest 30 seconds

    5. Barbell Bicep “21s” 3 sets x 7 high, 7 low, 7 full
    Rest 60 seconds

    6. Down the Rack Curls
    Complete 8 repetitions with as many pairs of dumbbells as possible.

    The Quick-Switch Cycle: Cutting Phase (Week 3 & 4)

    Chest and Back

    1.Bench press 4×20
    1B.Lat pulldown 4×20 Rest 30s
    2A.Decline bench press 4×20
    2B.Seated cable row 4×20 Rest 30s
    3A.Neutral-grip incline press 4×20
    3B.Cable facepull 4×20 Rest 30s
    4A.Pull-up 4×20
    4B.Burpee 4×30-60s Rest 30s

    Legs

    1A.Leg press 3×20
    1B.Reverse lunge 3x30s rest 30s
    2A.Squat 4×20
    2B.Standing calf raise 4×20 rest 30s
    3A.Goblet squat 3×20
    3B.Jumping lunge 3x45s rest 30s
    4.Side lunge 3×20 rest 30s

    Shoulders and Arms

    1A.Dumbbell overhead press 3×20
    1B.Dumbbell side raise 3×20 Rest 30s
    2A.Hammer curl 3×20
    2B.Lying triceps extension 3×20 Rest 30s
    3A.Barbell overhead press 3×20
    3B.Dumbbell front raise 2×20 Rest 30s
    4A.Cable facepull 2×20
    4B.Rear delt flye 2×20 rest 30s

    Challenge: The Athletic Gauntlet 


    Complete 3 rounds of the following 10 exercises as quickly as possible

    Kettlebell Push Up x 20
    Kettlebell Swing x 20
    Medicine Ball Walkover x 10
    Medicine Ball Mountain Climber x 30
    Alternating Step Up x 20
    Kettlebell Squat High Pull x 20
    Shoulder Taps to Push Up x 15
    Kettlebell Chest Press with Leg Raise x 15
    Kettlebell Russian Twist x 20
    Jump Tuck x 10

  • Redemption: The 6-week workout plan

    Redemption: The 6-week workout plan

    The Redemption workout plan was original published for Men’s Fitness magazine in January 2016.

    We’ve all limited ourselves, missed opportunities, or let time slip by. It’s never too late to redeem yourself.

    Redemption is more than workouts. It’s about finding the right state of mind, and igniting what triggers your motivation. For 45-60 minutes per day, your number one priority is to hit the gym and give your all. And while pounding away, rep after rep, think about everything you want to achieve. Know that with each successful push, pull, and lift that you’re inching closer to what you want.

    These workouts are dedicated to anyone who’s felt defeated. We’ve all been there before. Let this be the year that motivation runs high.

    To build you summer body in the winter, download our new Premium Content PDF, The Size, Strength, and Shred Cycle

    Update to Redemption (2019)

    The Redemption workout plan continues to be one of HFP’s most popular programs, and for good reason—it gets results. While the fitness industry will always go through fads and crazes, nothing beats basic strength training if you’re looking to make body composition changes. The 2019 update includes some new ideas on how to modify the plan.

    Update to Redemption (2018)

    The Redemption workout plan was originally produced and released for New Year’s 2016. Now, for New Year’s 2018, you will find a version of each workout produced in the raw. (Similarly to our recently released 6-week Unlabeled workout plan.) Continue down to the bottom of the piece for my reasons for creating Redemption in the first place.

    Before you get started: Get caught up on some of my other pieces

    If this plan and story doesn’t motivate you enough, check out my blog on how to always have your best possible workout.

    If you’re completely new to the gym and nervous about getting started, I’ve been there before, check out how I got over my fear of the gym.

    And don’t forget, you are what you eat, check out my piece on intuitive eating for lean muscle.

    If you’re always on your phone in the gym getting distracted from your workouts, check out my piece gym-selfies and it’s affect on intensity.

    Like going out and partying a lot? Read up on this post on how to drink alcohol and still build muscle and lose weight.

    THE REDEMPTION WORKOUTS

    *Friday and Sunday are recovery days.

    2019 Update

    1. If this seems a little too taxing for you at first, do 1 or 2 sets less for each exercise.

    2. When there is a range of repetitions, pick an exact number and stick to it for all of the sets. For example, if it says 8-12 reps and you fail at 10 reps on your first set, try and get 10 reps for every set after that.

    3. Switch your reps each week or every other week. If you’ve gone through Redemption before and have followed the rep scheme for all 6 weeks, for your next cycle through, go heavier on the weight and lower with the reps for a week or two, then go lighter on the weight and higher reps for a week or two. If you go heavier, bump the rest periods up to 60s, if you go lighter, drop them down to 30s.

    4. For Wednesday’s cardio+abs workout, feel free to swap it! Here are 20 ways to give your core a great workout.


    Day One: Chest & Triceps (Monday)

    We begin with a traditional bodybuilding split. You guessed it: chest and triceps.

    I feel I get more out of a workout using dumbbells rather than barbells, especially when it comes to training the chest. It’s not that I don’t use barbells, but dumbbells seem to have been a better option for me. They’re good for muscular balances, and easier on the shoulders.

    1.DB Bench Press 5 x 8-12 reps
    2.Incline DB Bench Press 4 x 8-12 reps
    3.Cable Flye 4 x 8-12 reps
    4.Dip 3 x failure
    5.Push up 3 x failure

    1.EZ-Bar Skullcrusher 4 x 8-12 reps
    2.Cable Pushdown 3 x 8-12 reps
    3.Single-arm Pushdown 3 x 8-12 reps
    4.Medball Pushup 4 x 8-12

    Rest 30-45 seconds between sets.

    In week 4, begin using the “rest-pause method.” During the final set of each exercise, complete reps to failure, rest 5 seconds, and complete as many more reps as possible.
    In week 5, your final set of DB Bench Presses for chest and final set for EZ-Bar Skullcrushers for triceps will be a triple drop set. Perform the number of reps, drop 5 pounds, continue to failure, drop 5 pounds, continue to failure again.

    Day Two: Back & Biceps (Tuesday)

    Moving on to the second day, this workout could also be considered another universally-accepted bodybuilding split: back and biceps.

    There’s so much to be said about this particular routine. I love every exercise in it. In some weeks, pull ups will be more of a player. Instead of 3 sets to failure, it can be 6 sets to failure and performed before anything else. Supermans were added once I realized how much they improved my surfing. Drag curls are a totally weird way to hit the biceps. Concentration curls make me think of Arnold in “Pumping Iron.” And rope curls have been a go-to when the medial epicondylitis (inner elbow pain) flares up from too much volume.

    1.BB Deadlift 5 x 8-10 reps
    2.Lat Pulldown 4 x 8-12 reps
    3.Single-arm DB Row 4 x 8-12 reps
    4.Pull-up 3 x failure
    5.Supermans 3 x failure

    1.BB Curl 4 x 8-12 reps
    2.BB Drag Curl 3 x 8-12 reps
    3.DB Concentration Curl 3 x 8-12 reps
    4.Rope Cable Curl 4 x 8-12

    Rest 30-45 seconds between sets

    In week 4, begin using the “rest-pause method.” During the final set of each exercise, complete reps to failure, rest 5 seconds, and complete as many more reps as possible.
    In week 5, your final set of Lat Pulldowns for back and final set for Rope Cable Curls for biceps will be a triple drop set. Perform the number of reps, drop 5 pounds, continue to failure, drop 5 pounds, continue to failure again.

    Day Three: Cardio & Abs (Wednesday)

    This is where we take a little break from the weights to allow for some muscular recovery—but it’s an active break. The focus will be to get in some relatively decent cardio and hit a little bit of abs in between.

    This was solely built for two reasons. The first is being able to recover while pushing myself. Second, this routine is centered around my time in the water. I need to work my lungs for bigger surf, and the core work is important for maintaining the ability to surf more powerfully.

    Jog/Run for 30-minutes (steady-state)

    Complete 3-5 rounds (with zero rest) of the following:

    Hip Thrust from the Floor x 8-10 reps
    Ab Wheel Roll Out x 8-10 reps
    Cable Chops x 8-10 reps (each side)
    Side Planks x failure (each side)

    7-10 minute cardio intervals
    30 second sprint/30 walk or light jog

    In week 4 and 5: bump up to 45 minutes of steady-state cardio, and/or another 3-7 minutes of intervals.

    Day Four: Legs & Shoulders (Thursday)

    Back at the weights again. This time it’s legs and shoulders.

    This is a long one, I know. I considered reconfiguring the plan, but wanted to keep it real. This has been a go-to since back-in-the-day. The two types of squats are a nice touch, and the shoulder workout will really get the blood pumped.

    1.Back Squat 3 x 8-10 reps
    2.Front Squat 3 x 8-10 reps
    3.DB Plie Squat 4 x 8-12 reps
    4.DB Step Up 4 x 8-12 reps
    5.Walking Lunge 3 x 8-12 reps
    6.Glute bridge 3 x 10 (+ 2 second hold)

    1.Neutral-grip DB Press 5 x 10-12 reps
    2.DB High Pull 4 x 10-12 reps
    3.Front Cable Raise 3 x 10-12 reps
    4.Side Cable Raise 3 x 10-12 reps
    5.Rear Cable Raise 3 x 10-12 reps
    6.Face Pull 3 x 15 reps

    Rest 30-45 seconds between sets (60-90 seconds between sets of squats, if necessary)

    Day Five: Mixed Bodyweight & Abs (Saturday)

    After four straight days of working out—even though it’s balanced nicely—you’ll take a complete day off, then restart with this mix. The fifth day is solely bodyweight work and abs.

    This routine is a funny one. It can be relatively easy, or sneaky hard. Five-ten rounds can get you. I like it because it’s a good dose of light strength training mixed with cardio and ab-specific work without being entirely too taxing on the body after a long week.

    Complete 5-10 rounds of the following as quickly as possible:

    Push ups x 10 reps
    Pull ups x 10 reps
    Sit ups x 10 reps
    Hip Thrust from the Floor x 10 reps

    The real reason the Redemption plan was created

    When I produced the original version of my Redemption workout plan, I wanted to make it special for the new year. I’m tremendously grateful for the things that I’m fortunate enough to do, but that doesn’t mean everything is and always has been so wonderful. Working out has given me so much more than a stronger and leaner body. It’s been my therapy, a release, and a positive outlet. It’s had the power to transform anger into happiness and anxiety into calm.

    Redemption was my creative attempt at inspiring our followers by telling a little bit of that story, even if they just saw a glimpse.

    We all go through tough times and make mistakes along the way. I continue to make mistakes. I get down on myself. But, it’s about getting the hell back up, brushing yourself off, and doing the best you can to improve. Redemption brings on emotion for me. Never waste opportunity. Don’t waste time. Don’t listen to negative people. Don’t feel sorry for yourself. Whenever I do this workout plan, those powerful feelings come back to the surface. It’s not just another workout plan. It’s got emotion.

    I needed to produce this. I couldn’t just throw it out there with a label. It meant something to me and I’ve always hoped it would mean something to someone else too. Feeling like shit? Feeling like you lost? Feeling not good enough? Can’t get ahead. Work. Life. Body. Mind. Whatever. Use this plan. Let it be the one that brings on emotion to fight on and be as great as you want to be.