Workout Routines

Reform your Body in 12 Weeks

Whether you're out of shape and need to regain or you've never stepped into a gym before, this is your definitive guide to a better body.

reform dan trink
Duration 90 days
Equipment Yes

Muscle & Fitness has a storied history of building workouts for guys who know the gym better than the callouses on their own palms, but we know there are plenty of beginners out there looking for an effective, authoritative program as a starting point to a better body, a fitter lifestyle, and a way out of the habits that have kept them tethered to the couch for too long.

Enter Re:Form, a 90-program built from the ground up for the ever-growing demographic of "dudes out of shape."

We enlisted the expertise of Dan Trink, CSCS, who has run an extensive and impressive list of working types, athletes and celebrities through rigorous body recomposition programs at Manhattan's Peak Performance training center. Aside from these credentials, Dan has something unique to bring to the table for this program: he's a former fat guy who went through his own major fitness transformation at age 28. A former advertising executive in the city, Dan was months away from his wedding and decided he needed to look good for the big day. He dropped 50 pounds and hit his goal, but he never stopped. He left the ad world, picked up personal training, got his strength and conditioning certification, and built a success story as an elite trainer in the Big Apple. Which brings us to the present.

Tyler Stewart is the new guy at Muscle & Fitness. Tyler is also completely out of shape (we'll even call him the least fit guy on staff). He prefers to write GIF-laden pieces about Arnold's best movies over the latest abs routine, but he was a prime candidate to give this program a test run and show off his results in real time. He's Dan's glorified guinea pig, and you can watch him get tortured each week as the program progresses. For the next 12 weeks, we will add the workouts and videos as they progress each Wednesday. No personal trainer? No problem. Dan's insights are a big part of this program and you can watch feedback in real time.

WATCH THIS WEEK'S VIDEO

As for the timing of this program, here's the formula to follow for each workout on a day-by-day basis. Each phase is broken down below. 

With that, you're ready to go. Best of luck on your reformation. And remember, every body is different. Your experience will be unique. Your challenges will be your own. But you're not alone. Drop the fast food, smokes, and general vices that plague your willpower and progress, and set the base with this program now. Also, don't forget to follow these six habits for your diet (we are foregoing a structured meal plan for this program, you're only human); the way you eat will determine a lot of your progress over the next three months.

PHASE 1 SCHEDULE

Workout  Day  Duration
Workout A 1 1 hour (or to completion)
Workout B 2 1 hour (or to completion)
Intervals 3 1 hour
Workout A 4 1 hour (or to completion)
Workout B 5 1 hour (or to completion)
Intervals 6 1 hour
Rest Day 7 N/A

Phase 1, Week 1

It's time to get started. This routine emphasizes, above all else, creating a stable core and getting your body ready for more intense workouts as the weeks progress. That's not to say this one will be easy--you'll be running supersets for an hour here.

Workout A

EXERCISE  SETS  REPS
1A. Goblet Squat 3 10
2A. Chinup/Lat Pulldown* 3 10
1B. Dumbbell Stepups** 2 12
2B. Single Arm Corner Press 2 12
1C. Prowler Chest Press 2 10
2C. Seated Cable Row 2 10
3C. Paloff Press 2 10

* Use band for chinups as needed. Use Lat Pulldown if necessary.
** Step should be at 90-degree knee flexion. Complete all reps for one leg before switching.

Workout B

EXERCISE  SETS  REPS
1A. Trap Bar Deadlift 3 12
2A. Incline DB Chest Press* 3 12
1B. Dumbbell Split Squat** 2 10
2B. Single Arm Cable Row*** 2 10
1C. Prowler Drive 2 D/B
2C. Standing Zottman Curls**** 2 12
3C. Reverse Crunch 2 12


* Set incline to 30 degrees.
** Hold a dumbbell in each hand.
*** Do not allow torso to rotate.
**** Use rope attachment.

Cardio: 30-60-90 Intervals

We're going for full body recomp, so on your cardio days go after a solid 30-60-90 interval training routine. Pick your own, and follow this formula:

Warm-Up: 3 minutes
Work: 75 seconds
Recovery: 2.5 minutes
Number of Intervals: 8
Cooldown: 2 minutes

Phase 1, Week 2

This week, we're cycling through the first phase of workouts with more intensity, emphasizing body composition above all else.

Workout A

EXERCISE  SETS  REPS
1A. Goblet Squat 3 12
2A. Chinup/Lat Pulldown* 3 12
1B. Dumbbell Stepups** 2 10
2B. Single Arm Corner Press 2 10
1C. Prowler Chest Press 2 12
2C. Seated Cable Row 2 12
3C. Paloff Press 2 12

* Use band for chinups as needed. Use Lat Pulldown if necessary.
** Step should be at 90-degree knee flexion. Complete all reps for one leg before switching.

Workout B

EXERCISE  SETS  REPS
1A. Trap Bar Deadlift 3 10
2A. Incline DB Chest Press* 3 10
1B. Dumbbell Split Squat** 2 12
2B. Single Arm Cable Row*** 2 12
1C. Prowler Drive 2 10
2C. Standing Zottman Curls**** 2 10
3C. Reverse Crunch 2 10


* Set incline to 30 degrees.
** Hold a dumbbell in each hand.
*** Do not allow torso to rotate.
**** Use rope attachment.

Cardio: 30-60-90 Intervals

We're going for full body recomp, so on your cardio days go after a solid 30-60-90 interval training routine. Pick your own, and follow this formula:

Warm-Up: 3 minutes
Work: 75 seconds
Recovery: 2.5 minutes
Number of Intervals: 9
Cooldown: 2 minutes

Phase 1, Week 3

This week we are upping the weight, intensity and expectations based on the previous weeks' workouts.

Workout A

EXERCISE  SETS  REPS
1A. Goblet Squat 3 12
2A. Chinup/Lat Pulldown* 3 12
1B. Dumbbell Stepups** 3 12
2B. Single Arm Corner Press 3 12
1C. Prowler Chest Press 3 10
2C. Seated Cable Row 3 10
3C. Paloff Press 3 10

* Use band for chinups as needed. Use Lat Pulldown if necessary.
** Step should be at 90-degree knee flexion. Complete all reps for one leg before switching.

Workout B

EXERCISE  SETS  REPS
1A. Trap Bar Deadlift 4 12
2A. Incline DB Chest Press* 4 12
1B. Dumbbell Split Squat** 3 10
2B. Single Arm Cable Row*** 3 10
1C. Prowler Drive 3 12
2C. Standing Zottman Curls**** 3 12
3C. Reverse Crunch 3 12


* Set incline to 30 degrees.
** Hold a dumbbell in each hand.
*** Do not allow torso to rotate.
**** Use rope attachment.

Cardio: 30-60-90 Intervals

We're going for full body recomp, so on your cardio days go after a solid 30-60-90 interval training routine. Pick your own, and follow this formula:

Warm-Up: 3 minutes
Work: 75 seconds
Recovery: 2.5 minutes
Number of Intervals: 8
Cooldown: 2 minutes

 

PHASE 2 SCHEDULE

Workout  Day  Duration
Workout A 1 1 hour (or to completion)
Intervals 2 1 hour
Workout B 3 1 hour (or to completion)
Rest Day 4 N/A
Workout C 5 1 hour (or to completion)
Intervals 6 1 hour
Rest Day 7 N/A

Phase 2, Week 4

This week begins the second phase, integrating more cardio endurance to improve body composition and work capacity.

Workout A: Lower Body

EXERCISE  SETS  REPS
1. Rower 1 500m
2. Trap Bar Deadlift* 10 3
1B. Lying Hamstring Curl 3 8
2B. Sandbag Split Squat 3 8
3B. Backwards Prowler Drive 3 20m
4. Rower 1 500m

* One set on the minute, every minute.

Workout B: Upper Body

EXERCISE  SETS  REPS
1. VersaClimber 1 300ft
2. Barbell Bench Press* 10 3
1B. Lat Pulldown 3 8
2B. Corner Press 3 8
3B. Sled Row 3 40m
4. VersaClimber 1 300ft

* One set on the minute, every minute.

Workout C: Total Body

EXERCISE  SETS  REPS
1. Run 1 1/2 mile
2. Barbell Back Squat* 10 3
1B. Romanian Deadlift 3 8
2B. Single-Arm Dumbbell Row 3 8
3B. Prowler Chest Press 3 20m
4. Run 1 1/2 mile

* One set on the minute, every minute.

Cardio: 30-60-90 Intervals

We're going for full body recomp, so on your cardio days go after a solid 30-60-90 interval training routine. Pick your own, and follow this formula:

Warm-Up: 3 minutes
Work: 75 seconds
Recovery: 2.5 minutes
Number of Intervals: 8
Cooldown: 2 minutes

Phase 2, Week 5

Workout A: Lower Body

EXERCISE  SETS  REPS
1. Rower 1 500m
2. Trap Bar Deadlift* 10 4
1B. Lying Hamstring Curl 3 10
2B. Sandbag Split Squat 3 10
3B. Backwards Prowler Drive 3 20m
4. Rower 1 500m

* One set on the minute, every minute.

Workout B: Upper Body

EXERCISE  SETS  REPS
1. VersaClimber 1 300ft
2. Barbell Bench Press* 10 4
1B. Lat Pulldown 3 10
2B. Corner Press 3 10
3B. Sled Row 3 40m
4. VersaClimber 1 300ft

* One set on the minute, every minute.

Workout C: Total Body

EXERCISE  SETS  REPS
1. Run 1 1/2 mile
2. Barbell Back Squat* 10 4
1B. Romanian Deadlift 3 10
2B. Single-Arm Dumbbell Row 3 10
3B. Prowler Chest Press 3 20m
4. Run 1 1/2 mile

* One set on the minute, every minute.

Cardio: 30-60-90 Intervals

We're going for full body recomp, so on your cardio days go after a solid 30-60-90 interval training routine. Pick your own, and follow this formula:

Warm-Up: 3 minutes
Work: 75 seconds
Recovery: 2.5 minutes
Number of Intervals: 8
Cooldown: 2 minutes

Phase 2, Week 6

Workout A: Lower Body

EXERCISE  SETS  REPS
1. Rower 1 500m
2. Trap Bar Deadlift* 10 4
1B. Lying Hamstring Curl 3 10
2B. Sandbag Split Squat 3 10
3B. Backwards Prowler Drive 3 20m
4. Rower 1 500m

* One set on the minute, every minute.

Workout B: Upper Body

EXERCISE  SETS  REPS
1. VersaClimber 1 300ft
2. Barbell Bench Press* 10 4
1B. Lat Pulldown 3 10
2B. Corner Press 3 10
3B. Sled Row 3 40m
4. VersaClimber 1 300ft

* One set on the minute, every minute.

Workout C: Total Body

EXERCISE  SETS  REPS
1. Run 1 1/2 mile
2. Barbell Back Squat* 10 4
1B. Romanian Deadlift 3 10
2B. Single-Arm Dumbbell Row 3 10
3B. Prowler Chest Press 3 20m
4. Run 1 1/2 mile

* One set on the minute, every minute.

Cardio: 30-60-90 Intervals

We're going for full body recomp, so on your cardio days go after a solid 30-60-90 interval training routine. Pick your own, and follow this formula:

Warm-Up: 3 minutes
Work: 75 seconds
Recovery: 2.5 minutes
Number of Intervals: 8
Cooldown: 2 minutes

 

PHASE 3 SCHEDULE

Workout  Day  Duration
Workout A 1 1 hour (or to completion)
Workout B 2 1 hour (or to completion)
Intervals 3 1 hour
Workout A 4 1 hour (or to completion)
Intervals 5 1 hour
Workout B 6 1 hour (or to completion)
Rest Day 7 N/A

Phase 3, Week 7

Workout A

EXERCISE  SETS  REPS
1A. Barbell Back Squat 3 8
2A. Seated Dumbbell Shoulder Press 3 10
3A. Dumbbell Stepups 3 10
4A. Prowler Drive 3 40m
1B. Pullups 3 8
2B. Walking Lunge 3 10
3B. Pushups 3 12
4B. Farmer's Walk 3 40m

Workout B

EXERCISE  SETS  REPS
1A. Sumo Deadlift 3 8
2A. Seated Cable Row 3 10
3A. Alternating Stepback Lunge 3 10
4A. Dumbbell Curl to Overhead Press 3 12
1B. Incline Dumbbell Chest Press 3 8
2B. Lying Hamstring Curl 3 10
3B. Cable Triceps Rope Pressdown 3 12
4B. Hanging Leg Raise 3 12

Phase 3, Week 8

Workout A

EXERCISE  SETS  REPS
1A. Barbell Back Squat 3 10
2A. Seated Dumbbell Shoulder Press 3 12
3A. Dumbbell Stepups 3 12
4A. Prowler Drive 3 40m
1B. Pullups 3 10
2B. Walking Lunge 3 12
3B. Pushups 3 12
4B. Farmer's Walk 3 40m

Workout B

EXERCISE  SETS  REPS
1A. Sumo Deadlift 3 10
2A. Seated Cable Row 3 12
3A. Alternating Stepback Lunge 3 12
4A. Dumbbell Curl to Overhead Press 3 15
1B. Incline Dumbbell Chest Press 3 10
2B. Lying Hamstring Curl 3 12
3B. Cable Triceps Rope Pressdown 3 15
4B. Hanging Leg Raise 3 15

Phase 3, Week 9

Workout A

EXERCISE  SETS  REPS
1A. Barbell Back Squat 4 10
2A. Seated Dumbbell Shoulder Press 4 12
3A. Dumbbell Stepups 4 12
4A. Prowler Drive 4 40m
1B. Pullups 4 10
2B. Walking Lunge 4 12
3B. Pushups 4 12
4B. Farmer's Walk 4 40m

Workout B

EXERCISE  SETS  REPS
1A. Sumo Deadlift 4 10
2A. Seated Cable Row 4 12
3A. Alternating Stepback Lunge 4 12
4A. Dumbbell Curl to Overhead Press 4 15
1B. Incline Dumbbell Chest Press 4 10
2B. Lying Hamstring Curl 4 12
3B. Cable Triceps Rope Pressdown 4 15
4B. Hanging Leg Raise 4 15

 

PHASE 4 SCHEDULE

Workout  Day  Duration
Workout A 1 1 hour (or to completion)
Workout B 2 1 hour (or to completion)
Rest Day 3 N/A
Workout C 4 1 hour (or to completion)
Rest Day 5 N/A
Workout A 6 1 hour
Rest Day 7 N/A

Phase 4, Week 10

Workout A

EXERCISE  SETS  REPS
1A. Flat Barbell Bench Press 3 8
2A. Incline Dummbell Chest Press 3 8
3A. High-to-Low Cable Chest Flye 3 15
1B. Chinup 3 8
2B. Seated Cable Row 3 8
3B. Straight Arm Pulldown 3 15

Workout B

EXERCISE  SETS  REPS
1A. Barbell Back Squat 3 8
2A. Cyclist Squat 3 8
3A. Leg Extension 3 15
1B. Lying Hamstring Curl 3 8
2B. Dumbbell Romanian Deadlift 3 8
3B. Leg Press 3 15

Workout C

EXERCISE  SETS  REPS
1A. Military Press 3 8
2A. Seated Dumbbell Overhead Press 3 8
3A. Dumbbell Lateral Raise 3 15
1B. Preacher Curl 3 8
2B. Incline Dumbbell Curl 3 8
3B. Reverse Cable Curl 3 15

Phase 4, Week 11

Workout A

EXERCISE  SETS  REPS
1A. Flat Barbell Bench Press 4 8
2A. Incline Dummbell Chest Press 4 8
3A. High-to-Low Cable Chest Flye 4 15
1B. Chinup 3 8
2B. Seated Cable Row 3 8
3B. Straight Arm Pulldown 3 15

Workout B

EXERCISE  SETS  REPS
1A. Barbell Back Squat 4 8
2A. Cyclist Squat 4 8
3A. Leg Extension 4 15
1B. Lying Hamstring Curl 3 8
2B. Dumbbell Romanian Deadlift 3 8
3B. Leg Press 3 15

Workout C

EXERCISE  SETS  REPS
1A. Military Press 4 8
2A. Seated Dumbbell Overhead Press 4 8
3A. Dumbbell Lateral Raise 4 15
1B. Preacher Curl 3 8
2B. Incline Dumbbell Curl 3 8
3B. Reverse Cable Curl 3 15

Phase 4, Week 12

Workout A

EXERCISE  SETS  REPS
1A. Flat Barbell Bench Press 3 8
2A. Incline Dummbell Chest Press 3 8
3A. High-to-Low Cable Chest Flye 3 15
1B. Chinup 4 8
2B. Seated Cable Row 4 8
3B. Straight Arm Pulldown 4 15

Workout B

EXERCISE  SETS  REPS
1A. Barbell Back Squat 3 8
2A. Cyclist Squat 3 8
3A. Leg Extension 3 15
1B. Lying Hamstring Curl 4 8
2B. Dumbbell Romanian Deadlift 4 8
3B. Leg Press 4 15

Workout C

EXERCISE  SETS  REPS
1A. Military Press 3 8
2A. Seated Dumbbell Overhead Press 3 8
3A. Dumbbell Lateral Raise 3 15
1B. Preacher Curl 4 8
2B. Incline Dumbbell Curl 4 8
3B. Reverse Cable Curl 4 15

 

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