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The Body-Reboot Workout Program

The transformation to a sleeker you begins right here, right now.

The Body-Reboot Workout Program

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  • Goal

    Burn Fat, Build Muscle, Hypertrophy, Build Strength

  • Skill level

    Beginner

  • Duration

    4 weeks

  • Days per week

    3

  • Type

    Strength Training

  • Goal

    Burn Fat, Build Muscle, Hypertrophy, Build Strength

  • Skill level

    Beginner

  • Duration

    4 weeks

  • Days per week

    3

  • Type

    Strength Training

If you want to lose weight or are a beginner in need of a jump start, we’ve got your back, training you with enough variety and intensity to keep your body guessing. And if you seek to bust through plateaus and sculpt lean muscle, dial in for the ultimate moves. 

This four-week plan, by IFBB pro Stacy Naito, D.O., fosters muscle confusion, changing sets and reps weekly so you never get bored. Throw fat burning into overdrive with a mix of plyo and strength training, working your body from top to bottom. “This program eases the beginner into a consistent regimen, which slowly ramps up, offering the perfect strategy for reaching fitness goals,” says Naito. 

SEE ALSO: Our Muscle & Fitness Hers’ Beginner’s Guide

The Plan

  • Goal

    Burn Fat, Build Muscle, Hypertrophy, Build Strength

  • Skill level

    Beginner

  • Duration

    4 weeks

  • Days per week

    3

  • Type

    Strength Training

Week 1
  • Day 1

    Full Body

    30 min

    6

    Yes

    Full Body

  • Day 2

    Rest

  • Day 3

    Full Body

    30 min

    6

    Yes

    Full Body

  • Day 4

    Rest

  • Day 5

    Back, Biceps, Glutes

    45 min

    6

    Yes

    Back, Biceps, Glutes

    Warm up on a treadmill for 15 minutes with a brisk walk (3.4-3.6 mph) 5 percent incline.

  • Day 6

    Rest

  • Day 7

    Rest

Week 2
  • Day 1

    Legs

    45 min

    5

    Yes

    Legs

    Start every training day with a 12-minute warmup on the treadmill, incline at 5 percent. Walk briskly (3.4-3.6 mph) for 4 minutes, then alternate 5.5 mph jog and brisk walk for 2 minutes each; repeat 2 times. For supersets, do 1 set of each move back to back without rest, continuing to alternate until sets are done.

  • Day 2

    Chest & Back

    45 min

    5

    Yes

    Chest & Back

    Start every training day with a 12-minute warmup on the treadmill, incline at 5 percent. Walk briskly (3.4-3.6 mph) for 4 minutes, then alternate 5.5 mph jog and brisk walk for 2 minutes each; repeat 2 times. For supersets, do 1 set of each move back to back without rest, continuing to alternate until sets are done.

  • Day 3

    Rest

  • Day 4

    Delts & Glutes

    45 min

    6

    Yes

    Delts & Glutes

    Start every training day with a 12-minute warmup on the treadmill, incline at 5 percent. Walk briskly (3.4-3.6 mph) for 4 minutes, then alternate 5.5 mph jog and brisk walk for 2 minutes each; repeat 2 times. For supersets, do 1 set of each move back to back without rest, continuing to alternate until sets are done.

  • Day 5

    Rest

  • Day 6

    Arms & Abs

    45 min

    5

    Yes

    Arms & Abs

    Start every training day with a 12-minute warmup on the treadmill, incline at 5 percent. Walk briskly (3.4-3.6 mph) for 4 minutes, then alternate 5.5 mph jog and brisk walk for 2 minutes each; repeat 2 times. For supersets, do 1 set of each move back to back without rest, continuing to alternate until sets are done.

  • Day 7

    Rest

Week 3
  • Day 1

    Upper Body

    45 min

    6

    Yes

    Upper Body

    Similar to Week 2, warm up on treadmill before your workout for 12 minutes at a 5 percent incline. Start with a brisk walk (3.4-3.6 mph) for 4 minutes, then alternate between a 5.5 mph jog and a 6.5 mph sprint every minute.

  • Day 2

    Lower Body

    45 min

    6

    Yes

    Lower Body

    Similar to Week 2, warm up on treadmill before your workout for 12 minutes at a 5 percent incline. Start with a brisk walk (3.4-3.6 mph) for 4 minutes, then alternate between a 5.5 mph jog and a 6.5 mph sprint every minute.

  • Day 3

    Rest

  • Day 4

    Rest

  • Day 5

    Upper Body

    45 min

    6

    Yes

    Upper Body

    Similar to Week 2, warm up on treadmill before your workout for 12 minutes at a 5 percent incline. Start with a brisk walk (3.4-3.6 mph) for 4 minutes, then alternate between a 5.5 mph jog and a 6.5 mph sprint every minute.

  • Day 6

    Lower Body

    45 min

    6

    Yes

    Lower Body

    Similar to Week 2, warm up on treadmill before your workout for 12 minutes at a 5 percent incline. Start with a brisk walk (3.4-3.6 mph) for 4 minutes, then alternate between a 5.5 mph jog and a 6.5 mph sprint every minute.

  • Day 7

    Rest

Week 4
  • Day 1

    Biceps, Back, & Abs

    45 min

    6

    Yes

    Biceps, Back, & Abs

    Do the same 12-minute treadmill warmup as Week 3 before each training day. Some sets here are called dropsets, which means that for each subsequent set in which you see a drop in the number of reps, you'll increase the weight by no more than 5 percent or 5 pounds. This technique helps maximize muscular development.

  • Day 2

    Legs

    45 min

    6

    Yes

    Legs

    Do the same 12-minute treadmill warmup as Week 3 before each training day. Some sets here are called dropsets, which means that for each subsequent set in which you see a drop in the number of reps, you'll increase the weight by no more than 5 percent or 5 pounds. This technique helps maximize muscular development.

  • Day 3

    Rest

  • Day 4

    Rest

  • Day 5

    Chest & Triceps

    45 min

    4

    Yes

    Chest & Triceps

    Do the same 12-minute treadmill warmup as Week 3 before each training day. Some sets here are called dropsets, which means that for each subsequent set in which you see a drop in the number of reps, you'll increase the weight by no more than 5 percent or 5 pounds. This technique helps maximize muscular development.

  • Day 6

    Delts & Lunges

    5

    5

    Yes

    Delts & Lunges

    Do the same 12-minute treadmill warmup as Week 3 before each training day. Some sets here are called dropsets, which means that for each subsequent set in which you see a drop in the number of reps, you'll increase the weight by no more than 5 percent or 5 pounds. This technique helps maximize muscular development.

  • Day 7

    Rest