logo

Buy Olympia 2022 Tickets - Dec 15th-18th

Buy Now!

New Year, New You: Month 2

Make next year the year you finally reach your ultimate fitness and bodybuilding goals with this three-month program.

New Year, New You: Month 2
Per Bernal

Ready to get fit?

Start this plan
  • Goal

    Build Mass

  • Skill level

    Intermediate

  • Duration

    1 month

  • Days per week

    4

  • Type

    Strength Training

  • Goal

    Build Mass

  • Skill level

    Intermediate

  • Duration

    1 month

  • Days per week

    4

  • Type

    Strength Training

Month 2: Pack on the Mass

After building a strong base from which to work, you’ll focus on size. We ramp up the rep count to 8–12 per set and boost the intensity by introducing drop sets into each workout. After two months, you’ll be stronger and you should have added some size.

Month 2 Overview

  • SETS: 5
    • DROP SETS: On your last two sets of each exercise, upon initial failure, drop the weight 20%–30% and continue doing reps until you reach failure again
  • REPS:
    • Week 1 = 8
    • Week 2 = 9
    • Week 3 = 10
    • Week 4 = 12
    • For ab exercise (decline sit-up & hanging leg raise), perform 10 reps; For calf raises, perform 20 reps
  • REST: 1-2 min between sets

Return to the New Year, New You program>>

The Plan

  • Goal

    Build Mass

  • Skill level

    Intermediate

  • Duration

    1 month

  • Days per week

    4

  • Type

    Strength Training

Month 2

Pack on the Mass

Week 1
  • Day 1

    Legs, Abs, Calves

    --

    7

    Yes

    Legs, Abs, Calves

    <script src="https://content.jwplatform.com/players/gSTunCQL-E1EucFxD.js"></script> <br> <p>DROP SETS: On your last two sets of each exercise, upon initial failure, drop the weight 20%–30% and continue doing reps until you reach failure again</p>

  • Day 2

    Chest, Shoulders, Traps, Abs

    --

    9

    Yes

    Chest, Shoulders, Traps, Abs

    <script src="https://content.jwplatform.com/players/Rra87k4r-E1EucFxD.js"></script> <br> <p>DROP SETS: On your last two sets of each exercise, upon initial failure, drop the weight 20%–30% and continue doing reps until you reach failure again</p>

  • Day 3

    Rest

  • Day 4

    Back, Abs, Calves

    --

    7

    Yes

    Back, Abs, Calves

    <script src="https://content.jwplatform.com/players/G52Eku3J-E1EucFxD.js"></script><br> <p>DROP SETS: On your last two sets of each exercise, upon initial failure, drop the weight 20%–30% and continue doing reps until you reach failure again</p>

  • Day 5

    Arms, Abs, Calves

    --

    6

    Yes

    Arms, Abs, Calves

    <script src="https://content.jwplatform.com/players/bMLwegCF-E1EucFxD.js"></script><br> <p>DROP SETS: On your last two sets of each exercise, upon initial failure, drop the weight 20%–30% and continue doing reps until you reach failure again</p>

  • Day 6

    Rest

  • Day 7

    Rest

Week 2
  • Day 1

    Legs, Abs, Calves

    --

    7

    Yes

    Legs, Abs, Calves

    <script src="https://content.jwplatform.com/players/gSTunCQL-E1EucFxD.js"></script><br> <p>DROP SETS: On your last two sets of each exercise, upon initial failure, drop the weight 20%–30% and continue doing reps until you reach failure again</p>

  • Day 2

    Chest, Shoulders, Traps, Abs

    --

    9

    Yes

    Chest, Shoulders, Traps, Abs

    <script src="https://content.jwplatform.com/players/Rra87k4r-E1EucFxD.js"></script><br> <p>DROP SETS: On your last two sets of each exercise, upon initial failure, drop the weight 20%–30% and continue doing reps until you reach failure again</p>

  • Day 3

    Rest

  • Day 4

    Back, Abs, Calves

    --

    7

    Yes

    Back, Abs, Calves

    <script src="https://content.jwplatform.com/players/G52Eku3J-E1EucFxD.js"></script><br> <p>DROP SETS: On your last two sets of each exercise, upon initial failure, drop the weight 20%–30% and continue doing reps until you reach failure again</p>

  • Day 5

    Arms, Abs, Calves

    --

    6

    Yes

    Arms, Abs, Calves

    <script src="https://content.jwplatform.com/players/bMLwegCF-E1EucFxD.js"></script><br> <p>DROP SETS: On your last two sets of each exercise, upon initial failure, drop the weight 20%–30% and continue doing reps until you reach failure again</p>

  • Day 6

    Rest

  • Day 7

    Rest

Week 3
  • Day 1

    Legs, Abs, Calves

    --

    7

    Yes

    Legs, Abs, Calves

    <script src="https://content.jwplatform.com/players/gSTunCQL-E1EucFxD.js"></script><br> <p>DROP SETS: On your last two sets of each exercise, upon initial failure, drop the weight 20%–30% and continue doing reps until you reach failure again</p>

  • Day 2

    Chest, Shoulders, Traps, Abs

    --

    9

    Yes

    Chest, Shoulders, Traps, Abs

    <script src="https://content.jwplatform.com/players/Rra87k4r-E1EucFxD.js"></script><br> <p>DROP SETS: On your last two sets of each exercise, upon initial failure, drop the weight 20%–30% and continue doing reps until you reach failure again</p>

  • Day 3

    Rest

  • Day 4

    Back, Abs, Calves

    --

    7

    Yes

    Back, Abs, Calves

    <script src="https://content.jwplatform.com/players/G52Eku3J-E1EucFxD.js"></script><br> <p>DROP SETS: On your last two sets of each exercise, upon initial failure, drop the weight 20%–30% and continue doing reps until you reach failure again</p>

  • Day 5

    Arms, Abs, Calves

    --

    6

    Yes

    Arms, Abs, Calves

    <script src="https://content.jwplatform.com/players/bMLwegCF-E1EucFxD.js"></script><br> <p>DROP SETS: On your last two sets of each exercise, upon initial failure, drop the weight 20%–30% and continue doing reps until you reach failure again</p>

  • Day 6

    Rest

  • Day 7

    Rest

Week 4
  • Day 1

    Legs, Abs, Calves

    --

    7

    Yes

    Legs, Abs, Calves

    <script src="https://content.jwplatform.com/players/gSTunCQL-E1EucFxD.js"></script><br> <p>DROP SETS: On your last two sets of each exercise, upon initial failure, drop the weight 20%–30% and continue doing reps until you reach failure again</p>

  • Day 2

    Chest, Shoulders, Traps, Abs

    --

    9

    Yes

    Chest, Shoulders, Traps, Abs

    <script src="https://content.jwplatform.com/players/Rra87k4r-E1EucFxD.js"></script><br> <p>DROP SETS: On your last two sets of each exercise, upon initial failure, drop the weight 20%–30% and continue doing reps until you reach failure again</p>

  • Day 3

    Rest

  • Day 4

    Back, Abs, Calves

    --

    7

    Yes

    Back, Abs, Calves

    <script src="https://content.jwplatform.com/players/G52Eku3J-E1EucFxD.js"></script><br> <p>DROP SETS: On your last two sets of each exercise, upon initial failure, drop the weight 20%–30% and continue doing reps until you reach failure again</p>

  • Day 5

    Arms, Abs, Calves

    --

    6

    Yes

    Arms, Abs, Calves

    <script src="https://content.jwplatform.com/players/bMLwegCF-E1EucFxD.js"></script><br> <p>DROP SETS: On your last two sets of each exercise, upon initial failure, drop the weight 20%–30% and continue doing reps until you reach failure again</p>

  • Day 6

    Rest

  • Day 7

    Rest