Workouts

12 Weeks to a Competition Body Training Plan

Strengthen every muscle while blasting fat with targeted routines.

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The Training Plan

> Phase 1, Weeks 1–4: Complete all workouts as outlined in the base program on page 2. Each week, swap one exercise per body part for a new one from the Exercise Exchange List on page 3. Do cardio five days a week for 45 minutes.

> Phase 2, Weeks 5–8: Continue using the base program and swapping out one exercise per body part each week. Keep up with the cardio, five days a week for 45 minutes. On leg day, perform five minutes of high-intensity intervals on a stationary bike between each exercise. Do 60 seconds at 80–90% max heart rate (about an 8–9 on a scale of 1–10), followed by 60 seconds of slower-paced active recovery. On chest day, do one set of close-grip pushups to failure between each exercise. Keep hands slightly narrower than shoulder-width apart.

> Phase 3, Weeks 9–11: Continue the base plan, changing out one exercise per body part from the Exercise Exchange List on page 3. Continue with cardio five days a week for 45 minutes. On leg day, do one minute of pop squats (jump up and land with feet together, then jump feet out to sides as you squat, like a jumping jack with a deep squat), lunge jumps, or alternating dynamic stepups between each exercise. On chest day, do one set of incline pushups to failure between each exercise, keeping hands slightly narrower than shoulder-width apart.

> Week 12: See last page for your final training guidelines.

Strength Schedule

Day 1: Abs, Back

Day 2: Rest

Day 3: Legs

Day 4: Shoulders, Chest

Day 5: Yoga

Day 6: Arms, Abs, Back

Day 7: Rest

Cardio schedule*

Days 1, 2, 4, 5, 7: StepMill or treadmill set to 10% incline.

Days 3 and 6: Rest

*Performed for 45 minutes at a steady pace.

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