28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
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The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press
At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.
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Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.
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Pro Tips
The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press
At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.
Read article
Girls
The 50 Best Fitness Influencers on Instagram
Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.
Read articleTrain Like Vince McMahon (WWE)
The founder of the WWE trains as hard to keep up with the guys who get in the ring.
Jump to the Routine4 days
46
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Vince typically trains four days a week (depending on his work schedule) and trains each body part once a week. He alternates between “Heavy” and “Not-So-Heavy” days for each body part. He trains calves every third day and abs twice a week.
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Routine
Want a copy on the go?
Day 1
Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 46
How To: Barbell Bench Press
Equipment
Barbell, Bench
Sets
5
Reps
10, 8, 6, 3, 2
Rest
--
Pyramid up the weight each set.
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Pyramid up the weight each set.
In order to view the video, please allow Manage Cookies
Exercise 7 of 46
Cable Pressdown
Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
3
Reps
12
Rest
--
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Exercise 8 of 46
Warrior Fit Incline Dumbbell Bench Press
Equipment
Bench, Dumbbells
Sets
5
Reps
15, 12, 10, 10, 10
Rest
--
Pyramid up the weight each set.
In order to view the video, please allow Manage Cookies
Pyramid up the weight each set.
In order to view the video, please allow Manage Cookies
In order to view the video, please allow Manage Cookies
In order to view the video, please allow Manage Cookies
Exercise 13 of 46
Cable Pressdown
Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
3
Reps
15
Rest
--
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Day 2
Exercise
Equipment
Sets
Reps
Rest
Exercise 15 of 46
Lat Pulldown
Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
4
Reps
15, 10, 8, 8
Rest
--
Pyramid up the weight each set.
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Pyramid up the weight each set.
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Exercise 18 of 46
Lat Pulldown
Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
3
Reps
10
Rest
--
Exercise 19 of 46
Seated Cable Row
Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
3
Reps
10
Rest
--
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In order to view the video, please allow Manage Cookies
In order to view the video, please allow Manage Cookies
Exercise 24 of 46
Lat Pulldown
Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
4
Reps
10
Rest
--
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Exercise 26 of 46
Close-Grip Lat Pulldown
Equipment
Adjustable Cable Machine, Bench, Straight Bar Attachment
Sets
3
Reps
10
Rest
--
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Exercise 27 of 46
Behind-the-Back Smith Machine Shrug
Equipment
Smith Machine
Sets
3
Reps
10
Rest
--
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Day 3
Exercise
Equipment
Sets
Reps
Rest
Pyramid up the weight each set.
In order to view the video, please allow Manage Cookies
Pyramid up the weight each set.
In order to view the video, please allow Manage Cookies
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Exercise 34 of 46
One-Arm Cable Lateral Raise
Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
3
Reps
10
Rest
--
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Day 4
Exercise
Equipment
Sets
Reps
Rest
Pyramid up the weight each set.
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Exercise 40 of 46
Leg Press
Equipment
Sets
5
Reps
8
Rest
--
Pyramid up the weight each set.
Exercise 41 of 46
Lying Leg Curl
Equipment
Sets
4
Reps
15
Rest
--
Exercise 42 of 46
Single-Leg Romanian Deadlift with Dumbbells
Equipment
Dumbbells
Sets
4
Reps
15
Rest
--
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Exercise 43 of 46
Seated Leg Curl
Equipment
Sets
6
Reps
15
Rest
--
Pyramid up the weight each set.
Exercise 44 of 46
Leg Press
Equipment
Sets
5
Reps
10
Rest
--
Pyramid up the weight each set.
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