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The Detox workout plan 2.0

The five-day plan to regenerate your muscles and reignite your metabolism.

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The Detox workout plan 2.0

One, two, three too many. We’ve all been there.

Truth is: Alcohol is a diuretic, and diuretics cause dehydration. Dehydration reduces protein synthesis which hampers the body’s ability to build and rebuild muscle. Dehydration will also reduce performance in the gym itself.

In fact, alcohol consumption (especially on a regular basis) can actually lead to negative changes in the elements of muscle cells, according to a study published in The American Journal of Pathology. The study’s findings suggest that alcohol can lead to impairment of skeletal muscle—as well as heart—function. 

What’s more: Alcohol is a depressant. While your mood may seem elevated at party time, the following days can be filled with anxiety and jitters.

Sorry, see what we did there? Here’s the plan to get your body (and head) back on track

How it works

This blend of strength and hypertrophy training, high-intensity interval training, and yoga will get you back to building muscle and firing your metabolism with moments that promote relaxation and a clear head.

Directions

You will work out five days per week, ideally Monday through Friday with Saturdays and Sundays as rest/recovery days. Complete workout one in the morning and workout two in the evening. Follow this program for 2-4 weeks.

If you like the idea of this plan, follow the original at mensfitness.com/detox

Routine

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Day 1: Workout 1

Regeneration

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Alternating Dumbbell Bench Press

Equipment
Dumbbells
Sets
5
Reps
12, 10, 8, 10, 12
Rest
--
Exercise 2 of 5

One-Arm Dumbbell Row

Equipment
Dumbbells
Sets
5
Reps
12, 10, 8, 10, 12
Rest
--
Exercise 3 of 5

Standing Dumbbell Flye

Equipment
Dumbbells
Sets
5
Reps
12, 10, 8, 10, 12 (each arm)
Rest
--
Perform this exercise using just one arm at a time.
Exercise 4 of 5

Bentover Reverse Flye

Equipment
Dumbbells
Sets
5
Reps
12, 10, 8, 10, 12
Rest
--
Exercise 5 of 5

Push Press

Equipment
Barbell
Sets
5
Reps
12, 10, 8, 10, 12
Rest
--
Perform this exercise with dumbbells.

Day 1: Workout 2

Reignition

Exercise
Equipment
Sets
Reps
Rest
Exercise 6 of 5

Dumbbell Pushup W/ Row

Equipment
Dumbbells
Sets
--
Reps
20 sec.
Rest
10 sec.
Repeat for 3 minutes total.
Exercise 7 of 5

Jump Squat

Equipment
No Equipment
Sets
--
Reps
20 sec.
Rest
10 sec.
Repeat for 3 minutes total.
Exercise 8 of 5

Mountain Climber

Equipment
Medicine Ball
Sets
--
Reps
20 sec.
Rest
10 sec.
Repeat for 3 minutes total.
Exercise 9 of 5

Handstand Hold

Equipment
Wall
Sets
--
Reps
20 sec.
Rest
10 sec.
Repeat for 3 minutes total.
Exercise 10 of 5

Standing Hurdler Stretch

Equipment
Bench
Sets
--
Reps
20 sec.
Rest
10 sec.
Repeat for 3 minutes total.

Day 2: Workout 1

Regeneration

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 5

Reverse Lunge

Equipment
Dumbbells
Sets
5
Reps
12, 10, 8, 10, 12
Rest
--
Perform this exercise holding a set of dumbbells.
Exercise 12 of 5

Goblet Squat

Equipment
Kettlebells
Sets
5
Reps
12, 10, 8, 10, 12
Rest
--
Perform this exercise using a dumbbell.
Exercise 13 of 5

Cheat Curl

Equipment
Dumbbells
Sets
5
Reps
12, 10, 8, 10, 12
Rest
--
Perform this exercise using a barbell.
Exercise 14 of 5

EZ-Curl Skull Crusher

Equipment
EZ-Bar
Sets
5
Reps
12, 10, 8, 10, 12
Rest
--
Perform this exercise using a barbell.
Exercise 15 of 5

Dumbbell Stepup

Equipment
Dumbbells
Sets
5
Reps
12, 10, 8, 10, 12
Rest
--

Day 2: Workout 2

Reignition

Exercise
Equipment
Sets
Reps
Rest
Exercise 16 of 5

Jumping Jack

Equipment
No Equipment
Sets
--
Reps
20 sec.
Rest
10 sec.
Repeat for 3 minutes total.
Exercise 17 of 5

Weighted Situp

Equipment
Weight Plates
Sets
--
Reps
20 sec.
Rest
10 sec.
Repeat for 3 minutes total.
Exercise 18 of 5

Mountain Climber

Equipment
Medicine Ball
Sets
--
Reps
20 sec.
Rest
10 sec.
Repeat for 3 minutes total.
Exercise 19 of 5

Kneeling Hip Flexor Stretch

Equipment
No Equipment
Sets
--
Reps
20 sec.
Rest
10 sec.
Repeat for 4 minutes total.
Exercise 20 of 5

Walking Lunge

Equipment
Dumbbells
Sets
--
Reps
20 sec.
Rest
10 sec.
Lunge as close as possible to the ground. Repeat for 4 minutes total.

Day 3: Workout 1

Regeneration

Exercise
Equipment
Sets
Reps
Rest
Exercise 21 of 5

Pullover/Triceps Extension

Equipment
Barbell
Sets
5
Reps
12, 10, 8, 10, 12
Rest
--
Perform this exercise with a pair of dumbbells.
Exercise 22 of 5

Incline Dumbbell Press

Equipment
Dumbbells
Sets
5
Reps
12, 10, 8, 10, 12
Rest
--
Exercise 23 of 5

Incline Dumbbell Row

Equipment
Dumbbells
Sets
5
Reps
12, 10, 8, 10, 12
Rest
--
Exercise 24 of 5

Incline Dumbbell Flye

Equipment
Dumbbells
Sets
5
Reps
12, 10, 8, 10, 12
Rest
--
Exercise 25 of 5

Arnold Press

Equipment
Dumbbells
Sets
5
Reps
12, 10, 8, 10, 12
Rest
--

Day 3: Workout 2

Reignition

Exercise
Equipment
Sets
Reps
Rest
Exercise 26 of 5

Burpee

Equipment
No Equipment
Sets
--
Reps
20 sec.
Rest
10 sec.
Repeat for 2 minutes total.
Exercise 27 of 5

Mountain Climber

Equipment
Medicine Ball
Sets
--
Reps
20 sec.
Rest
10 sec.
Repeat for 2 minutes total.
Exercise 28 of 5

Jump Squat

Equipment
No Equipment
Sets
--
Reps
20 sec.
Rest
10 sec.
Repeat for 2 minutes total.
Exercise 29 of 5

Shoulder Stretch

Equipment
No Equipment
Sets
--
Reps
20 sec.
Rest
10 sec.
Repeat for 4 minutes total.
Exercise 30 of 5

Kneeling Hip Flexor Stretch

Equipment
No Equipment
Sets
--
Reps
20 sec.
Rest
10 sec.
Repeat for 4 minutes total.

Day 4: Workout 1

Regeneration

Exercise
Equipment
Sets
Reps
Rest
Exercise 31 of 5

Bulgarian Split Squat

Equipment
Dumbbells
Sets
5
Reps
12, 10, 8, 10, 12
Rest
--
Perform this exercise with a pair of dumbbells.
Exercise 32 of 5

Sumo Squat

Equipment
No Equipment
Sets
5
Reps
12, 10, 8, 10, 12
Rest
--
Perform this exercise with a pair of dumbbells.
Exercise 33 of 5

Hammer Curl

Equipment
Dumbbells
Sets
5
Reps
12, 10, 8, 10, 12
Rest
--
Exercise 34 of 5

Dumbbell Kickback

Equipment
Dumbbells
Sets
5
Reps
12, 10, 8, 10, 12
Rest
--
Exercise 35 of 5

Dumbbell Front Squat

Equipment
Dumbbells
Sets
5
Reps
12, 10, 8, 10, 12
Rest
--

Day 4: Workout 2

Reignition

Exercise
Equipment
Sets
Reps
Rest
Exercise 36 of 5

Standing Elbow-to-Knee Raise

Equipment
No Equipment
Sets
--
Reps
20 sec.
Rest
10 sec.
Repeat for 2 minutes total.
Exercise 37 of 5

Weighted Situp

Equipment
Weight Plates
Sets
--
Reps
20 sec.
Rest
10 sec.
Repeat for 2 minutes total.
Exercise 38 of 5

Pushup

Equipment
Sets
--
Reps
20 sec.
Rest
10 sec.
How to
Repeat for 2 minutes total.
Exercise 39 of 5

Cow/Cat Yoga Pose

Equipment
Sets
--
Reps
20 sec.
Rest
10 sec.
Repeat for 4 minutes total.
Exercise 40 of 5

Shoulder Stretch

Equipment
No Equipment
Sets
--
Reps
20 sec.
Rest
10 sec.
Repeat for 4 minutes total.

Day 5: Workout 1

Regeneration

Exercise
Equipment
Sets
Reps
Rest
Exercise 41 of 5

Dumbbell Bench Press

Equipment
Dumbbells
Sets
5
Reps
12, 10, 8, 10, 12
Rest
--
Exercise 42 of 5

Dumbbell bentover row

Equipment
Dumbbells
Sets
5
Reps
12, 10, 8, 10, 12
Rest
--
Exercise 43 of 5

Dumbbell High Pull

Equipment
Dumbbells
Sets
5
Reps
12, 10, 8, 10, 12
Rest
--
Exercise 44 of 5

Pushup

Equipment
Sets
5
Reps
To failure
Rest
--
How to
Exercise 45 of 5

Pullup

Equipment
Pullup Bar
Sets
5
Reps
To failure
Rest
--

Day 5: Workout 2

Reignition

Exercise
Equipment
Sets
Reps
Rest
Exercise 46 of 5

Thai Plank

Equipment
No Equipment
Sets
--
Reps
20 sec.
Rest
10 sec.
Repeat for 2 minutes total.
Exercise 47 of 5

Jump Squat

Equipment
No Equipment
Sets
--
Reps
20 sec.
Rest
10 sec.
Repeat for 2 minutes total.
Exercise 48 of 5

Pushup

Equipment
Sets
--
Reps
20 sec.
Rest
10 sec.
How to
Repeat for 2 minutes total.
Exercise 49 of 5

Standing Hurdler Stretch

Equipment
Bench
Sets
--
Reps
20 sec. (each side)
Rest
10 sec.
Repeat for 4 minutes total.
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