Workout Routines

The new year total-body reconstruction plan

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

The new year total-body reconstruction plan
Duration 60
Exercises 6-8
Equipment Yes

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)

Day 1 Chest and Back (Mondays)

Exercise 1.*

Bench Press You'll need: Barbell How to
Bench Press thumbnail
3 sets
8-10 reps
60 sec rest

Exercise 2.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
3 sets
8-10 reps
60 sec rest

Exercise 3.

Incline Dumbbell Bench Press You'll need: Dumbbells How to
Incline Dumbbell Bench Press thumbnail
3 sets
8-10 reps
60 sec rest

Exercise 4. *

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
3 sets
10-12 reps
60 sec rest

Exercise 5. *

Cable Crossover You'll need: Cable Machine How to
Cable Crossover  thumbnail
3 sets
10-12 reps
60 sec rest

Exercise 6. *

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
3 sets
12-15 reps
60 sec rest

Exercise 7A.

Pushup How to
Pushup  thumbnail
-- sets
25, 50, or 100 reps
0 sec rest
Complete 25, 50, or 100 reps based on ability as quickly as possible.

Exercise 7B.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
-- sets
25, 50, or 100 reps
0 sec rest
Complete 25, 50, or 100 reps based on ability as quickly as possible.

Day 2 Legs and Abs (Wednesdays)

Exercise 1. *

Squat You'll need: Elastic Band How to
Squat thumbnail
3 sets
6-8 reps
60 sec rest

Exercise 2. *

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
3 sets
20 reps
30 sec rest

Exercise 3.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
3 sets
5 reps
60 sec rest
One set should consist of 5 reps of forward lunges and 5 reps of reverse lunges.

Exercise 4.

Stiff-leg Deadlift
exercise image placeholder
3 sets
8-10 reps
60 sec rest
Finish with a calve raise at the top.

Exercise 5.

Forward Sprint How to
Forward Sprint thumbnail
-- sets
5-10 reps
30-60 sec rest
Each rep/sprint is 10-20 yards.

Exercise 6.

Barbell Rollout You'll need: Barbell How to
Barbell Rollout  thumbnail
3 sets
8-10 reps
30 sec rest

Exercise 7.

Hollow Rock
exercise image placeholder
3 sets
8-10 reps
30 sec rest

Exercise 8.

Horizontal Cable Woodchop You'll need: Cable Machine How to
Horizontal Cable Woodchop thumbnail
3 sets
10 reps
30 sec rest
One set is 10 reps per side.

Day 3 Shoulders and Arms (Thursdays)

Exercise 1.

Clean and Press You'll need: Medicine Ball How to
Clean and Press thumbnail
3 sets
8-10 reps
60 sec rest

Exercise 2. *

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise  thumbnail
3 sets
12-15 reps
30 sec rest

Exercise 3.

Plate Pressout You'll need: Weight Plates How to
Plate Pressout  thumbnail
3 sets
12-15 reps
30 sec rest

Exercise 4.

Pull Apart You'll need: Resistance Band How to
Pull Apart  thumbnail
3 sets
12-15 reps
30 sec rest

Exercise 5. *

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
3 sets
8-10 reps
60 sec rest

Exercise 6.

Lying Triceps Extension You'll need: Dumbbells How to
 Lying Dumbbell Triceps Extension thumbnail
3 sets
8-10 reps
60 sec rest

Exercise 7.

Cable Rope Curl You'll need: Cable Machine How to
Standing Cable Biceps Curl thumbnail
3 sets
8-10 reps
60 sec rest

Exercise 8. *

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
3 sets
8-10 reps
60 sec rest

Day 4 Full Body Circuit Training (Saturdays)

Exercise A

Dumbbell Thruster You'll need: Dumbbells How to
exercise image placeholder
5 sets
10-12 reps
0 sec rest

Exercise B

Renegade Row You'll need: Dumbbells How to
Renegade Row thumbnail
5 sets
10-12 reps
0 sec rest

Exercise C

Dip/Leg Raise Combo How to
Dip/Leg Raise Combo thumbnail
5 sets
10-12 reps
0 sec rest

Exercise D

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
5 sets
10-12 reps
0 sec rest

Exercise E

Dumbbell Kickback You'll need: Dumbbells How to
Underhand Kickback  thumbnail
5 sets
10-12 reps
0 sec rest

Exercise F

Burpee You'll need: No Equipment How to
Burpee thumbnail
5 sets
10-12 reps
0 sec rest
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