Your new year total-body Redemption plan

Are you serious about transforming your body? Joining a gym and talking about it won’t get you too far. To actually make it happen you need to look at every single second of every single day as an opportunity to be better. We’ve all limited ourselves, missed opportunities, or let time slip by. But it’s never too late to redeem yourself.

The REDEMPTION workout plan is about more than workouts. It’s about finding the right state of mind, and igniting what triggers your motivation. For 45-60 minutes per day, your number-one priority is to hit the gym and give your all. And while pounding away, rep after rep, think about everything you want to achieve. Know that with each successful push, pull, and lift that you’re inching closer to what you want. 

This routine is a funny one. It can be relatively easy, or sneaky hard. Five-ten rounds can get you. I like it because it’s a good dose of light strength training mixed with cardio and ab-specific work without being entirely too taxing on the body after a long week.

Directions

You will train on Monday, Tuesday, Wednesday, Thursday, and Saturday. Friday and Sunday will be dedicated rest days.

Day one begins with a traditional bodybuilding split. You guessed it: chest and triceps.

I feel I get more out of a workout using dumbbells rather than barbells, especially when it comes to training the chest. It’s not that I don’t use barbells, but dumbbells seem to have been a better option for me. They’re good for muscular balances, and easier on the shoulders.

In week 4, begin using the “rest-pause method.” During the final set of each exercise, complete reps to failure, rest 5 seconds, and complete as many more reps as possible.
In week 5, your final set of DB Bench Presses for chest and final set for EZ-Bar Skullcrushers for triceps will be a triple drop set. Perform the number of reps, drop 5 pounds, continue to failure, drop 5 pounds, continue to failure again.

Day two could also be considered another universally-accepted bodybuilding split: back and biceps.

There’s so much to be said about this particular routine. I love every exercise in it. In some weeks, pull ups will be more of a player. Instead of 3 sets to failure, it can be 6 sets to failure and performed before anything else. Supermans were added once I realized how much they improved my surfing. Drag curls are a totally weird way to hit the biceps. Concentration curls make me think of Arnold in “Pumping Iron.” And rope curls have been a go-to when the medial epicondylitis (inner elbow pain) flares up from too much volume.

In week 4, begin using the “rest-pause method.” During the final set of each exercise, complete reps to failure, rest 5 seconds, and complete as many more reps as possible.
In week 5, your final set of Lat Pulldowns for back and final set for Rope Cable Curls for biceps will be a triple drop set. Perform the number of reps, drop 5 pounds, continue to failure, drop 5 pounds, continue to failure again.

Day three is where we take a little break from the weights to allow for some muscular recovery—but it’s an active break. The focus will be to get in some relatively decent cardio and hit a little bit of abs in between.

This was solely built for two reasons. The first is being able to recover while pushing myself. Second, this routine is centered around my time in the water. I need to work my lungs for bigger surf, and the core work is important for maintaining the ability to surf more powerfully.

In week 4 and 5: bump up to 45 minutes of steady-state cardio, and/or another 3-7 minutes of intervals.

Day four is back at the weights again—this time, it’s legs and shoulders.

This is a long one, I know. I considered reconfiguring the plan, but wanted to keep it real. This has been a go-to since back-in-the-day. The two types of squats are a nice touch, and the shoulder workout will really get the blood pumped.

Day five is solely bodyweight work and abs. After four straight days of working out—even though it’s balanced nicely—you’ll take a complete day off, then restart with this mix.

Workout Routines

The new year total-body reconstruction plan

Get bigger, leaner, and strong in four weeks or less.

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