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New Year, New You: Month 3

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

New Year, New You: Month 3
Chris Nicolls

Ready to get fit?

Start this plan
  • Goal

    Build lean muscle

  • Skill level

    Intermediate

  • Duration

    1 month

  • Days per week

    4

  • Type

    Muscle Endurance

  • Goal

    Build lean muscle

  • Skill level

    Intermediate

  • Duration

    1 month

  • Days per week

    4

  • Type

    Muscle Endurance

Month 3: Lean Out

The next and last step to transforming your physique is to lean out. Because you’ve used low- and mid-range reps up to this point, we crank them up pretty high, up to 25 per set. You also get very little rest between sets, which keeps your heart rate up throughout the workout and burns more calories. In addition, doing cardio each training day helps rid your body of excess fat.

Month 3 Overview

  • SETS: 4
  • REPS:
    • Week 1 = 12
    • Week 2 = 15
    • Week 3 = 20
    • Week 4 = 25
    • For ab exercise (decline sit-up & hanging leg raise), perform 10 reps; For calf raises, perform 20 reps
  • REST: 30-60 sec between sets

NOTE: During Month 3, you’ll be doing cardio on every training day. If desired, add another 1–3 days of cardio each week on your days off from the gym.

Return to the New Year, New You program>>

The Plan

  • Goal

    Build lean muscle

  • Skill level

    Intermediate

  • Duration

    1 month

  • Days per week

    4

  • Type

    Muscle Endurance

Month 3

Lean Out

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>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 30 minutes interval-style; two minutes at high intensity interspersed with 30 seconds of rest in between.</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>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 45 minutes at a steady, challenging pace.</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>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 60 minutes at a steady, moderate pace.</p>

  • Day 5

    Arms, Abs, Calves

    --

    6

    Yes

    Arms, Abs, Calves

    <script src="https://content.jwplatform.com/players/bMLwegCF-E1EucFxD.js"></script> <br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 60 minutes interval-style; five minutes at high intensity interspersed with one-minute rest intervals in between.</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>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 30 minutes interval-style; two minutes at high intensity interspersed with 30 seconds of rest in between.</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>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 45 minutes at a steady, challenging pace.</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>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 60 minutes at a steady, moderate pace.</p>

  • Day 5

    Arms, Abs, Calves

    --

    6

    Yes

    Arms, Abs, Calves

    <script src="https://content.jwplatform.com/players/bMLwegCF-E1EucFxD.js"></script> <br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 60 minutes interval-style; five minutes at high intensity interspersed with one-minute rest intervals in between.</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>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 30 minutes interval-style; two minutes at high intensity interspersed with 30 seconds of rest in between.</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>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 45 minutes at a steady, challenging pace.</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>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 60 minutes at a steady, moderate pace.</p>

  • Day 5

    Arms, Abs, Calves

    --

    6

    Yes

    Arms, Abs, Calves

    <script src="https://content.jwplatform.com/players/bMLwegCF-E1EucFxD.js"></script> <br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 60 minutes interval-style; five minutes at high intensity interspersed with one-minute rest intervals in between.</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>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 30 minutes interval-style; two minutes at high intensity interspersed with 30 seconds of rest in between.</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>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 45 minutes at a steady, challenging pace.</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>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 60 minutes at a steady, moderate pace.</p>

  • Day 5

    Arms, Abs, Calves

    --

    6

    Yes

    Arms, Abs, Calves

    <script src="https://content.jwplatform.com/players/bMLwegCF-E1EucFxD.js"></script> <br><p>CARDIO (perform after workout below): Do the bike, treadmill or StepMill for 60 minutes interval-style; five minutes at high intensity interspersed with one-minute rest intervals in between.</p>

  • Day 6

    Rest

  • Day 7

    Rest