Workout Plans
New Year, New You: Month 2 thumbnail
Per Bernal
Per Bernal

Get ripped in the new year with this three-month training program.

Start this program

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>>


Month 2 Pack on the Mass

Week 1

  • Day 1 Legs, Abs, Calves Start
  • Day 2 Chest, Shoulders, Traps, Abs Start
  • Day 3 Rest Start
  • Day 4 Back, Abs, Calves Start
  • Day 5 Arms, Abs, Calves Start
  • Day 6 Rest Start
  • Day 7 Rest Start

Week 2

  • Day 8 Legs, Abs, Calves Start
  • Day 9 Chest, Shoulders, Traps, Abs Start
  • Day 10 Rest Start
  • Day 11 Back, Abs, Calves Start
  • Day 12 Arms, Abs, Calves Start
  • Day 13 Rest Start
  • Day 14 Rest Start

Week 3

  • Day 15 Legs, Abs, Calves Start
  • Day 16 Chest, Shoulders, Traps, Abs Start
  • Day 17 Rest Start
  • Day 18 Back, Abs, Calves Start
  • Day 19 Arms, Abs, Calves Start
  • Day 20 Rest Start
  • Day 21 Rest Start

Week 4

  • Day 22 Legs, Abs, Calves Start
  • Day 23 Chest, Shoulders, Traps, Abs Start
  • Day 24 Rest Start
  • Day 25 Back, Abs, Calves Start
  • Day 26 Arms, Abs, Calves Start
  • Day 27 Rest Start
  • Day 28 Rest Start
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