Build Muscle

The no-cardio workout plan to build muscle and torch fat

Get your dream body—and never run a step—with this six-week plan.

by
The no-cardio workout plan to build muscle and torch fat
Duration 60
Exercises 4-5
Equipment Yes

This is the year you’ll get the body you want.

No, really, this is it.

We’re holding you to it. And we’re getting you started with a six-week plan that’s simple to follow. No more wondering how many sets and reps to do, or what the most effective moves are. And, best of all, you don’t have to suffer long bouts of cardio. This program gives you the fat-torching benefit of cardio without the traditional means.

How it works

The goal is body recomposition—building as much muscle as possible while burning fat. Some exercises will be done heavy, while others will be done for high reps, so you hit both ends of the muscle-building spectrum. Rest periods will be short to encourage calorie burning.

Your heart will get a good workout from the fast pace of your weight training, so there’s no need to do cardio. (In fact, we insist you don’t do any, as it may negatively impact your recovery.)

However, the main reason cardio isn’t necessary in this case is your diet will be dialed in. Check out this 4-week fat-burning meal plan.

The truth is, studies have shown that training of any kind has little to no impact on your ability to lose fat unless you’re eating right, so divert any extra energy to making sure you’re eating correctly.

Directions

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

How to do it: Perform the paired exercises (marked “a” and “b”) as alternating sets, so you’ll complete one set of “a,” rest as directed, then one set of “b,” and repeat until all sets are completed. The remaining exercises are done as straight sets. 

Day I Workout I: Chest and Back

Exercise 1.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
3 sets
6-8 reps
30 sec. rest

Exercise 2.

One-Arm Dumbbell Row You'll need: Dumbbells How to
One-Arm Dumbbell Row thumbnail
4 sets
12 (each side) reps
30 sec. rest

Exercise 3.

Dumbbell Floor Press You'll need: Dumbbells How to
Dumbbell Floor Press thumbnail
4 sets
12 (each side) reps
30 sec. rest

Exercise 4.

Chest-Supported Row How to
Chest-Supported Row thumbnail
4 sets
12 reps
30 sec. rest

Day 2 Workout II: Legs and Core

Exercise 1.

Sumo Deadlift You'll need: Barbell How to
Sumo Deadlift thumbnail
3 sets
6-8 reps
60 sec. rest

Exercise 2.

Dumbbell Front Squat You'll need: Dumbbells How to
Dumbbell Front Squat thumbnail
4 sets
20 reps
30 sec. rest

Exercise 3.

Medicine Ball V-Up You'll need: No Equipment How to
Medicine Ball V-Up thumbnail
4 sets
As many as possible reps
30 sec. rest

Exercise 4.

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
4 sets
20 reps
30 sec. rest

Day 3 Workout III: Shoulders and Arms

Exercise 1.

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
3 sets
6-8 reps
60 sec. rest

Exercise 2.

Dip You'll need: Dip Station How to
Dips thumbnail
4 sets
As many as possible. reps
30 sec. rest
Use V-shaped dip bars and point your elbows out, not behind you.

Exercise 3.

High Pull You'll need: Barbell How to
High Pull  thumbnail
4 sets
12 reps
30 sec. rest

Exercise 4a.

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

Exercise 4b.

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
4 sets
12 (each side) reps
30 sec. rest

Day 4 Workout IV: Legs and Core

Exercise 1.

Bulgarian Split Squat You'll need: Dumbbells How to
Bulgarian Split Squat thumbnail
3 sets
10 (each side) reps
60 sec. rest

Exercise 2a.

Swiss Ball Leg Curl You'll need: Swiss Ball How to
Swiss Ball Leg Curl thumbnail
3 sets
As many as possible (each side) reps
-- rest
Work one leg at a time, raising your non-working leg in the air.

Exercise 2b.

Single-Leg Glute Bridge How to
Single-Leg Glute Bridge  thumbnail
3 sets
As many as possible (each side) reps
30 sec. rest

Exercise 3a.

Plank You'll need: No Equipment How to
Plank thumbnail
3 sets
Hold as long as possible reps
-- rest

Exercise 3b.

Medicine Ball Woodchop You'll need: Medicine Ball How to
Medicine Ball Woodchop thumbnail
2 sets
20 (each side) reps
30 sec. rest
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