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The Holiday Damage Control Routine to Stay Lean and Fit All Winter

Stay in shape during the holiday season with this six-day workout plan.

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  • 6 days

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Barbell Squat
gradyreese / Getty
Barbell Squat
gradyreese / Getty

This holiday season, people will party hard and eat like there’s no New Year’s resolution they can’t accomplish. But the sad truth is that those resolutions are most often unachievable or bound to fail. Whether the goal is better overall health or losing more weight, the key to success is prevention and/or damage control.

Pre-holiday preparation

It goes without saying that planning a diet before the holidays is a good idea. What I usually do is comparable to a bootcamp—cut down on processed foods and train at least four times a week.

Nutrition

Cut out all processed foods. Just keep it simple—lean, quality meat, veggies, and a healthy source of fat at every meal. Don’t overthink this one, and don’t count calories. Just split your dish into those three staples, and you’ve got yourself a meal. Now, do this four times a day for ladies and five times a day for guys.

Training

I’ve always used planned overtraining for the holidays, and it has always worked. However, it takes more than just two weeks to obtain the best results. Four to six weeks of all-out training is the optimal timeframe, but if your deadline is two weeks, you need to kill it for those two weeks—even if it means training twice a day. Procrastination has a price.

If, like me, you don’t have much time and prefer the old-school ways of bodybuilding, this is the best option. It’s the “all you can eat’’ kind of workout. You can split it in many ways—train one or two body parts a day, or even pack in two sessions a day.

Routine

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Day 1: Chest

Exercise
Equipment
Sets
Reps
Rest
Equipment
Bench
Sets
5
Reps
8
Rest
10 sec.
Equipment
Barbell, Bench
Sets
5
Reps
8
Rest
10 sec.
Exercise 3 of 39

Bodyweight Dip

Equipment
Dip Station
Sets
5
Reps
8
Rest
10 sec.
Exercise 4 of 39

Incline Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
5
Reps
12
Rest
10 sec.
Exercise 5 of 39

Cable Crossover

Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
5
Reps
15
Rest
120 sec.
Set pulleys at high height.
Exercise 6 of 39

Cable External Rotation

Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
3
Reps
6
Rest
30 sec.
Set pulleys at mid height.
Exercise 7 of 39

Unilateral Swiss Ball Jackknife

Equipment
Sets
3
Reps
10
Rest
60 sec.

Day 2: Back

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 39

Reverse Close-Grip Pullup

Equipment
Sets
5
Reps
8
Rest
10 sec.
Exercise 10 of 39

Pronated Fat Grip Seated Row

Equipment
Sets
5
Reps
8
Rest
10 sec.
Exercise 11 of 39

Dumbbell Bentover Row

Equipment
Dumbbells
Sets
5
Reps
8
Rest
10 sec.
Exercise 13 of 39

Swiss Ball Cable Crunch

Equipment
Sets
3
Reps
6
Rest
30 sec.
Set pulley in low position.

Day 3: Quads

Exercise
Equipment
Sets
Reps
Rest
Exercise 14 of 39

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
5
Reps
8
Rest
10 sec.
Exercise 15 of 39

Back Squat

Equipment
Barbell, Squat Rack
Sets
5
Reps
8
Rest
10 sec.
Exercise 16 of 39

Cyclist Squat

Equipment
Sets
5
Reps
8
Rest
10 sec.
Exercise 18 of 39

Leg Press

Equipment
Sets
5
Reps
25
Rest
120 sec.
Perform at 45° angle.
Exercise 19 of 39

Seated Calf Raise

Equipment
Bench
Sets
8
Reps
12
Rest
60 sec.

Day 4: Hamstrings

Exercise
Equipment
Sets
Reps
Rest
Exercise 20 of 39

Barbell Deadlift

Equipment
Barbell
Sets
5
Reps
8
Rest
10 sec.
Perform on podium.
Exercise 21 of 39

Barbell High Pull

Equipment
Barbell
Sets
5
Reps
8
Rest
10 sec.
Perform from below knees.
Exercise 22 of 39

Lying Leg Curl

Equipment
Sets
5
Reps
8
Rest
10 sec.
Perform with toes pointed in.
Exercise 23 of 39

Romanian Deadlift

Equipment
Barbell
Sets
5
Reps
8
Rest
10 sec.
Perform with dumbbells.
Exercise 24 of 39

Machine Leg Curl

Equipment
Sets
5
Reps
8
Rest
120 sec.
Perform kneeling with plantar flexed.
Exercise 25 of 39

Standing Calf Raise

Equipment
Box
Sets
6
Reps
8
Rest
90 sec.
Perform unilaterally.

Day 5: Triceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 26 of 39

Incline Dumbbell Triceps Press

Equipment
Sets
5
Reps
8
Rest
10 sec.
Exercise 27 of 39

Close-Grip Barbell Triceps Press

Equipment
Sets
5
Reps
8
Rest
10 sec.
Exercise 28 of 39

Seated Barbell French Press

Equipment
Sets
5
Reps
8
Rest
10 sec.
Exercise 30 of 39

Rope Pressdown

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
5
Reps
12
Rest
120 sec.
Exercise 31 of 39

Behind-the-back Barbell Wrist Curl

Equipment
Barbell
Sets
8
Reps
8
Rest
30 sec.
Exercise 32 of 39

Barbell Wrist Curl

Equipment
Barbell
Sets
8
Reps
8
Rest
75 sec.

Day 6: Biceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 33 of 39

Barbell Scott Curl

Equipment
Sets
5
Reps
8
Rest
10 sec.
Perform at 45° angle.
Exercise 34 of 39

Barbell Scott Curl

Equipment
Sets
5
Reps
8
Rest
10 sec.
Perform at 90° angle.
Exercise 35 of 39

Dumbbell Hammer Curl

Equipment
Dumbbells
Sets
5
Reps
8
Rest
10 sec.
Perform on a 30° incline.
Exercise 36 of 39

Seated Zottman Curl

Equipment
Sets
5
Reps
10
Rest
10 sec.
Exercise 37 of 39

Supinated-Grip Barbell Biceps Curl

Equipment
Sets
5
Reps
12
Rest
120 sec.
Perform standing.
Exercise 38 of 39

Scott Bench Wrist Extension

Equipment
Sets
4
Reps
8
Rest
30 sec.
Perform at 45° angle.
Exercise 39 of 39

Flat Bench Wrist Extension

Equipment
Sets
4
Reps
8
Rest
75 sec.
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