Workout Routines

The 6-week Model Body workout plan

Get camera-ready by building lean muscle mass fast with this model-trusted (and model-tested) program.

Jordan Morello with HUMANFITPROJECT
Steer Films
Steer Films
Duration 60
Exercises 7
Equipment Yes

Everyone has snapped a few shots only later to go back and delete a bunch of them. "My eyes are closed." "I'm not standing up straight." "Do my arms really look like that?" "Does my stomach really look like that, too?!"

And sure, learning your angles is one way to cheat the lens. #AdobeGains is another. We say: Just put in the work at the gym.

Jordan Morello (@Jordan_Morello), a rising fitness model and certified personal trainer, understands the desire (or need) to be camera-ready at all times. Here's his training blueprint for building muscle and keeping lean—whether you're a beginner or an advanced lifter.

How it works

Morello's take on a "quality workout" is built around large, compound moves—the pillars of your programming—followed by a series of isolation exercises for the finer detailing. The program is structured into splits for a total of four workouts, with a day of rest in between each. For example: Monday is chest and triceps, Wednesday is legs and abs, Friday is back and biceps, then Sunday is shoulders, traps, and abs. The cycle begins again on Tuesday the following week. To focus solely on hypertrophy (or muscular size) vs. strength or power, do 8–12 reps for each exercise.

Directions

Complete this plan for six weeks while gradually (and modestly) increasing the reps or weight each week. After the six weeks, switch off the plan for another four to six weeks before returning back to it.

Day 1 Chest and triceps workout

Exercise 1.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
5 sets
15. 12, 10, 10, 8 reps
-- rest

Exercise 2.

Incline Bench Press You'll need: Barbell How to
Incline Bench Press thumbnail
4 sets
12 reps
-- rest

Exercise 3.

Floor Pullover You'll need: Barbell How to
Pullover thumbnail
4 sets
10 reps
-- rest

Exercise 4.

Dummbbell Flye You'll need: Dumbbells How to
Dumbbell Flye thumbnail
4 sets
12, 10, 10, 8 reps
-- rest

Exercise 5.

Dip You'll need: Dip Station How to
Dips thumbnail
3 sets
12 reps
-- rest

Exercise 6.

EZ-Curl Skull Crusher You'll need: EZ-Bar How to
exercise image placeholder
4 sets
10 reps
-- rest

Exercise 7.

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
4 sets
12 reps
-- rest
Perform this exercise using a cable machine.

Day 2 Legs and abs workout

Exercise 1.

Front Squat You'll need: Barbell How to
Front Squat thumbnail
5 sets
15, 12, 10, 10, 10 reps
-- rest

Exercise 2.

Romanian Deadlift You'll need: Barbell How to
Romanian Deadlift thumbnail
4 sets
12, 10, 10, 8 reps
-- rest

Exercise 3.

Bulgarian Split Squat You'll need: Dumbbells How to
Bulgarian Split Squat thumbnail
4 sets
10 reps
-- rest

Exercise 4.

Reverse Lunge You'll need: Dumbbells How to
Reverse Lunge thumbnail
4 sets
10 (each leg) reps
-- rest
Perform this exercise holding a barbell.

Exercise 5.

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
4 sets
25 reps
-- rest

Exercise 6.

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
3 sets
10 reps
-- rest

Exercise 7.

Horizontal Cable Woodchop You'll need: Cable Machine How to
Horizontal Cable Woodchop thumbnail
4 sets
15, 12, 10, 10 reps
-- rest

Day 3 Back and biceps workout

Exercise 1.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
5 sets
15, 12, 10, 10, 10 reps
-- rest

Exercise 2.

Rack Pull You'll need: Barbell How to
Rack Pull Exercise thumbnail
4 sets
10 reps
-- rest

Exercise 3.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
4 sets
12, 10, 10, 8 reps
-- rest

Exercise 4.

Dumbbell Row You'll need: Dumbbells How to
Dumbbell Row thumbnail
4 sets
10 reps
-- rest

Exercise 5.

Barbell Curl You'll need: Barbell How to
Barbell Curl thumbnail
4 sets
10 reps
-- rest

Exercise 6.

Close-Grip Chinup You'll need: Pullup Bar How to
Close-Grip Chinup  thumbnail
3 sets
8 reps
-- rest

Exercise 7.

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
4 sets
12, 10, 10, 8 reps
-- rest

Day 4 Shoulders, traps, and abs workout

Exercise 1.

Barbell Overhead Press You'll need: Barbell How to
Barbell Overhead Press thumbnail
5 sets
10 reps
-- rest

Exercise 2.

Kettlebell Snatch You'll need: Kettlebells How to
Kettlebell Snatch thumbnail
4 sets
8 reps
-- rest
Instead of a kettlebell, perform this exercise using a dumbbell.

Exercise 3.

Arnold Press You'll need: Dumbbells How to
How To Do A Standing Dumbbell Arnold Shoulder Press thumbnail
4 sets
12, 10, 10, 8 reps
-- rest

Exercise 4.

Lateral Raise You'll need: Dumbbells How to
Lateral Raise thumbnail
4 sets
12 reps
-- rest

Exercise 5.

Shrug You'll need: Dumbbells How to
Shrug thumbnail
5 sets
20 reps
-- rest

Exercise 6.

Barbell Landmine You'll need: Barbell How to
Barbell Landmine  thumbnail
4 sets
12 reps
-- rest

Exercise 7.

Hanging Knee Raise You'll need: Pullup Bar How to
exercise image placeholder
3 sets
10 reps
-- rest
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