Workout Routines

The muscle-building, fat-burning workout plan to build your perfect body

Get it all—strength, size, and killer abs—with these all-in-one routines.

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The muscle-building, fat-burning workout plan to build your perfect body
James Michelfelder
James Michelfelder
Duration 30-40
Exercises 17
Equipment Yes

If you want to get strong, you need to spend a few months training heavy. If you want to look like a bodybuilder, you need to do more sets and reps. Lose your gut? That means 12 weeks of circuit training. Well, life is too damn short. That’s why we’ve come up with a system that lets you develop strength, size, and definition—the “perfect” body—in a single all-encompassing workout.

Why it works

Using the most time-efficient exercises (the squat, deadlift, and dip), our workout minimizes the overall number of moves. This will stimulate the muscles enough to grow without hurting their ability to recover. Each session emphasizes specific parts aimed at strength, muscle gain, and conditioning. Workouts begin with a heavy lift, then move on to fast-paced circuits for a big pump, and finish with a calorie-burning superset designed to leave you gassed.

Directions

Frequency: Perform each workout (I, II, and III) once per week, resting at least a day between each session.

How to do it: Complete all the sets for the first exercise in each workout before moving on. Perform the exercises marked “a,” “b,” and, sometimes, “c” in sequence, resting as directed between sets, until all prescribed sets are done. Use the heaviest weight possible for the first exercise. You can probably increase this load as your sets go on. The weight you choose for the 2a, 2b, and 2c exercises should be your 10-rep max (10RM), the heaviest load you can handle for 10 reps on the first set. Stick with that weight for all prescribed sets, doing as many reps as possible with that same weight. Perform all the exercises with explosive—but controlled—speed.

Day I Workout I

Exercise 1.

Front Squat You'll need: Barbell How to
Front Squat thumbnail
6 sets
3 reps
5-7 min. rest

Exercise 2a.

Wide-Grip Pullup You'll need: Pullup Bar How to
Wide-Grip Pullup  thumbnail
4 sets
As many as possible with 10RM reps
30 sec. rest

Exercise 2b.

Dip You'll need: Dip Station How to
Dips thumbnail
4 sets
As many as possible with 10RM reps
30 sec. rest

Exercise 2c.

Dumbbell Romanian Deadlift You'll need: Dumbbells How to
Dumbbell Romanian Deadlift  thumbnail
4 sets
As many as possible with 10RM reps
30 sec. rest

Exercise 3a.

Medicine ball squat thrusters You'll need: Medicine Ball How to
Slam thumbnail
5 sets
30 sec. reps
15 sec. rest

Exercise 3b.

Dumbbell Swing You'll need: Dumbbells How to
Dumbbell Swing thumbnail
5 sets
30 sec. reps
15 sec. rest

Day II Workout II

Exercise 1.

Power Snatch From Hang You'll need: Barbell How to
Power Snatch From Hang thumbnail
5 sets
3 reps
5-7 min. rest

Exercise 2a.

One-Arm Dumbbell Row You'll need: Dumbbells How to
One-Arm Dumbbell Row thumbnail
4 sets
As many as possible with 10RM reps
30 sec. rest

Exercise 2b.

Single-Leg Romanian Deadlift You'll need: Dumbbells How to
Single-Leg Romanian Deadlift thumbnail
4 sets
As many as possible with 10RM reps
30 sec. rest

Exercise 3a.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
5 sets
30 sec. reps
15 sec. rest

Exercise 3b.

Ball Slam You'll need: Medicine Ball How to
Ball Slam thumbnail
5 sets
30 sec. reps
15 sec. rest

Day III Workout III

Exercise 1.

Snatch-Grip Rack Deadlift You'll need: Barbell How to
Snatch-Grip Rack Deadlift thumbnail
6 sets
3 reps
5-7 min. rest

Exercise 2a.

Shoulder Press You'll need: No Equipment How to
Shoulder Press  thumbnail
4 sets
As many as possible with your 10RM reps
30 sec. rest

Exercise 2b.

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
4 sets
As many as possible with your 10RM reps
30 sec. rest

Exercise 2c.

Bulgarian Split Squat You'll need: Dumbbells How to
Bulgarian Split Squat thumbnail
4 sets
As many as possible with your 10RM reps
30 sec. rest

Exercise 3a.

Dumbbell chop You'll need: Dumbbells How to
Dumbbell chop thumbnail
5 sets
30 sec. each side reps
15 sec. rest

Exercise 3b.

Jumping Jack You'll need: No Equipment How to
Jumping Jack thumbnail
5 sets
30 sec. reps
15 sec. rest
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