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Follow this program from fitness expert James Grage and you'll be in great shape in just two short months.

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A lot of guys go into the gym, push it as hard as they can for days or weeks at a time, then slow down when they either start to feel burned out or find themselves hampered by nagging injuries. Of course, there’s a better way to train to avoid muscular and central nervous system burnout.

This plan is that better way and was formulated by one of the most respected individuals in the fitness industry, James Grage, co-founder and executive vice president of BPI Sports in Hollywood, FL. Grage isn’t just a successful businessman, he’s also a gym rat in the trenches who’s been pounding the iron for decades with a shredded physique to show for it.

Grage accomplished this with a program design element that elite athletes have been following forever: alternating between heavy and light workouts. Every heavy day is either followed by a light or rest day. This promotes recovery so that you don’t burn yourself out with too many difficult workouts in one week.

A bigger, stronger, leaner, and more injury-resistant body can be yours in just 60 days, and it all starts here.

For answers to frequently asked questions, click here.

You can also download your 60 Days to Fit Training Log here. 60 Days to Fit-Log.pdf

Make sure you've watched the overview videos before starting the workouts! Once you've got all the necessary information on training, nutrition and supplementation, you're ready to hit the weights. You may also want to download the program guide in the link below, for an easy and convenient way to take the program with you!

 

The Breakdown

To maximize the number of workouts during the 60 day period, as well as maximize the total number of recovery days, this program is built around a 4-day training split, which includes:

Workout A: Shoulders/Traps
Workout B: Back/Biceps/Forearms
ACTIVE REST DAY
Workout C: Chest/Triceps
Workout D: Legs
ACTIVE REST DAY

LIGHT DAYS: Perform all reps at tempo of 2 seconds on the concentric portion and 3 seconds on the eccentric (negative); rest 1 minute between sets, but don’t rest between exercises within a superset.
HEAVY DAYS: Perform all reps explosively on the concentric and with a controlled eccentric; rest 3-4 minutes between sets, but don’t rest between exercises within a superset.

Select a cycle below to view the training split, and select a day in the split to view the exercises:

Cycle 1: Weeks 1 & 2 Heavy = 4 Reps / Light = 8 Reps

  • Day 1 Workout A, Light Start
  • Day 2 Workout B, Heavy Start
  • Day 3 Active Rest Start
  • Day 4 Workout C, Light Start
  • Day 5 Workout D, Heavy Start
  • Day 6 Full Rest Start
  • Day 7 Workout A, Heavy Start
  • Day 8 Workout B, Light Start
  • Day 9 Active Rest Start
  • Day 10 Workout C, Heavy Start
  • Day 11 Workout D, Light Start
  • Day 12 Active Rest Start

Cycle 2: Weeks 3 & 4 Heavy = 5 Reps / Light = 9 Reps

  • Day 13 Workout A, Light Start
  • Day 14 Workout B, Heavy Start
  • Day 15 Active Rest Start
  • Day 16 Workout C, Light Start
  • Day 17 Workout D, Heavy Start
  • Day 18 Full Rest Start
  • Day 19 Workout A, Heavy Start
  • Day 20 Workout B, Light Start
  • Day 21 Active Rest Start
  • Day 22 Workout C, Heavy Start
  • Day 23 Workout D, Light Start
  • Day 24 Active Rest Start

Cycle 3: Weeks 5 & 6 Heavy = 6 Reps / Light = 10 Reps

  • Day 25 Workout A, Light Start
  • Day 26 Workout B, Heavy Start
  • Day 27 Active Rest Start
  • Day 28 Workout C, Light Start
  • Day 29 Workout D, Heavy Start
  • Day 30 Full Rest Start
  • Day 31 Workout A, Heavy Start
  • Day 32 Workout B, Light Start
  • Day 33 Active Rest Start
  • Day 34 Workout C, Heavy Start
  • Day 35 Workout D, Light Start
  • Day 36 Active Rest Start

Cycle 4: Weeks 7 & 8 Heavy = 7 Reps / Light = 11 Reps

  • Day 37 Workout A, Light Start
  • Day 38 Workout B, Heavy Start
  • Day 39 Active Rest Start
  • Day 40 Workout C, Light Start
  • Day 41 Workout D, Heavy Start
  • Day 42 Full Rest Start
  • Day 43 Workout A, Heavy Start
  • Day 44 Workout B, Light Start
  • Day 45 Active Rest Start
  • Day 46 Workout C, Heavy Start
  • Day 47 Workout D, Light Start
  • Day 48 Active Rest Start

Cycle 5: Weeks 9 & 10 Heavy = 8 Reps / Light = 12 Reps

  • Day 49 Workout A, Light Start
  • Day 50 Workout B, Heavy Start
  • Day 51 Active Rest Start
  • Day 52 Workout C, Light Start
  • Day 53 Workout D, Heavy Start
  • Day 54 Full Rest Start
  • Day 55 Workout A, Heavy Start
  • Day 56 Workout B, Light Start
  • Day 57 Active Rest Start
  • Day 58 Workout C, Heavy Start
  • Day 59 Workout D, Light Start
  • Day 60 Active Rest Start
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