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The new year total-body reconstruction plan

Build a bigger, leaner, and stronger physique in four weeks or less.

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The new year total-body reconstruction plan

So you’re on the resolution wagon and looking for a jump start program? You’ve come to the right place. The Total-Body Reconstruction Planis built around one simple concept: the mind-muscle connection. It doesn’t matter whether you’re a complete beginner on his or her first program ever, or if you were at the top of your game a few years back but let yourself go.

These are weightlifting 101 exercises—with some unintimidating variations—that put the focus on the tempo in which you lift. You’ll notice that the daily routines will have one or two exercises that call for extremely-slow repetitions to ensure your tapping deep into the muscle for maximum stimulation. This is the connection that yields long-term results.

The plan is broken in three “splits” of two body parts followed by a conditioning circuit. In total, four days will be spent in the gym while others are reserved for rest and/or cardio. You may follow the plan for four, six, or eight weeks.

This will be the year you dramatically change the composition of your body. A couple weeks in, take a look into the mirror—you’ll see noticeable differences in all the right places. Your face and jawline will look leaner; your shirts will tighten up in your chest, back, and shoulders. You’ll have visible veins in your arms, and you start to see those abs you never knew you had. The best part? It works for every guy at every level (and for women at every level, for that matter).

The program is built around the basics, making it beginner-friendly. But, don’t let the word “basic” fool you—you’ll be drenched in sweat after every session. If you’re already highly experienced around the weights, this program forces you to slow things down and reset your thinking and approach to building muscle.

How this workout program works

The single most important part of this program is that you’re maximizing every single rep of every set. The best way to do this is by focusing on your lift tempo. For each exercise marked with “*”, you will perform repetitions very slow, and very controlled. Two-three seconds on the way down, two-three seconds on the way up, with a pause at the bottom and top of each rep. As you strengthen that connection with your muscles, watch how quickly you progress.

Notes

It’s suggested that DAY 1 is Monday, DAY 2 is Wednesday, DAY 3 is Thursday, DAY 4 is Saturday. Tuesday, Friday, and Sunday are “OFF” days. In week two, complete the first and second exercise of each body part as supersets. In week three and four, add one-three additional sets per exercise. 

Featured clothing in the video: Footwear: Adidas; Bottoms: Lululemon; Tops: Lululemon (Day 2, 2XIST)

Routine

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Day 1

Chest and Back (Mondays)

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Bench Press

Equipment
Barbell
Sets
3
Reps
8-10
Rest
60 sec
Exercise 2 of 6

Bentover Row

Equipment
Barbell
Sets
3
Reps
8-10
Rest
60 sec
Exercise 3 of 6

Incline Dumbbell Bench Press

Equipment
Dumbbells
Sets
3
Reps
8-10
Rest
60 sec
Exercise 4 of 6

Seated Cable Row

Equipment
Lat Pulldown Bar
Sets
3
Reps
10-12
Rest
60 sec
Exercise 5 of 6

Cable Crossover

Equipment
Cable Machine
Sets
3
Reps
10-12
Rest
60 sec
Exercise 6 of 6

Lat Pulldown

Equipment
Cable Machine
Sets
3
Reps
12-15
Rest
60 sec
Exercise 7 of 6

Pushup

Equipment
Sets
--
Reps
25, 50, or 100
Rest
0 sec
How to
Complete 25, 50, or 100 reps based on ability as quickly as possible.
Exercise 8 of 6

Pullup

Equipment
Pullup Bar
Sets
--
Reps
25, 50, or 100
Rest
0 sec
Complete 25, 50, or 100 reps based on ability as quickly as possible.

Day 2

Legs and Abs (Wednesdays)

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 6

Squat

Equipment
Elastic Band
Sets
3
Reps
6-8
Rest
60 sec
Exercise 10 of 6

Goblet Squat

Equipment
Kettlebells
Sets
3
Reps
20
Rest
30 sec
Exercise 11 of 6

Walking Lunge

Equipment
Dumbbells
Sets
3
Reps
5
Rest
60 sec
One set should consist of 5 reps of forward lunges and 5 reps of reverse lunges.
Exercise 12 of 6

Stiff-leg Deadlift

Equipment
Sets
3
Reps
8-10
Rest
60 sec
Finish with a calve raise at the top.
Exercise 13 of 6

Forward Sprint

Equipment
Sets
--
Reps
5-10
Rest
30-60 sec
Each rep/sprint is 10-20 yards.
Exercise 14 of 6

Barbell Rollout

Equipment
Barbell
Sets
3
Reps
8-10
Rest
30 sec
Exercise 15 of 6

Hollow Rock

Equipment
Sets
3
Reps
8-10
Rest
30 sec
Exercise 16 of 6

Horizontal Cable Woodchop

Equipment
Cable Machine
Sets
3
Reps
10
Rest
30 sec
One set is 10 reps per side.

Day 3

Shoulders and Arms (Thursdays)

Exercise
Equipment
Sets
Reps
Rest
Exercise 17 of 6

Clean and Press

Equipment
Medicine Ball
Sets
3
Reps
8-10
Rest
60 sec
Exercise 18 of 6

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
3
Reps
12-15
Rest
30 sec
Exercise 19 of 6

Plate Pressout

Equipment
Weight Plates
Sets
3
Reps
12-15
Rest
30 sec
Exercise 20 of 6

Pull Apart

Equipment
Resistance Band
Sets
3
Reps
12-15
Rest
30 sec
Exercise 21 of 6

Hammer Curl

Equipment
Dumbbells
Sets
3
Reps
8-10
Rest
60 sec
Exercise 22 of 6

Lying Triceps Extension

Equipment
Dumbbells
Sets
3
Reps
8-10
Rest
60 sec
Exercise 23 of 6

Cable Rope Curl

Equipment
Cable Machine
Sets
3
Reps
8-10
Rest
60 sec
Exercise 24 of 6

Triceps Pushdown

Equipment
Elastic Band
Sets
3
Reps
8-10
Rest
60 sec

Day 4

Full Body Circuit Training (Saturdays)

Exercise
Equipment
Sets
Reps
Rest
Exercise 25 of 6

Dumbbell Thruster

Equipment
Dumbbells
Sets
5
Reps
10-12
Rest
0 sec
Exercise 26 of 6

Renegade Row

Equipment
Dumbbells
Sets
5
Reps
10-12
Rest
0 sec
Exercise 27 of 6

Dip/Leg Raise Combo

Equipment
Sets
5
Reps
10-12
Rest
0 sec
Exercise 28 of 6

Hammer Curl

Equipment
Dumbbells
Sets
5
Reps
10-12
Rest
0 sec
Exercise 29 of 6

Dumbbell Kickback

Equipment
Dumbbells
Sets
5
Reps
10-12
Rest
0 sec
Exercise 30 of 6

Burpee

Equipment
No Equipment
Sets
5
Reps
10-12
Rest
0 sec
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