So you've decided to make losing weight one of your new year's resolutions - awesome. Getting started on a new workout program and a clean diet is the first step to losing weight, building muscle and implementing the process as a complete lifestyle change.
The most important aspect to consider is creating a workout plan that will align with your goals, and take into consideration progressive overload.
Progressive overload is simple in nature, yet can be difficult to implement properly. The goal of any workout program is to enable constant and consistent progress, without injury. Creating a workout plan that is balanced, and emphasizes strength, conditioning and mobility are essential.
The following workout follows traditional principles of strength and progressive overload. This program will enable you to build muscle, lose weight and improve cardiovascular endurance - without risking injury.
Schedule and Workout Plan:
- Day 1: Upper Build
- Day 2: Lower Build
- Day 3: Off
- Day 4: Upper Tone
- Day 5: Lower Tone
- Day 6: Off
- Day 7: Off
|
DAY 1 |
REPS |
SETS |
*TEMPO |
**RBS |
|
Overhead Press |
8 |
3 |
21X0 |
90 |
|
Neutral Grip Pulldown |
8 |
3 |
3101 |
90 |
|
Incline Bench |
6 |
4 |
2010 |
90 |
|
Upright Row |
8 |
3 |
2110 |
90 |
|
Dips |
6 |
4 |
21X0 |
90 |
*Take some time to review the tempo explanation found here.
**RBS; Rest between Sets. The amount of time in seconds you rest between each working set.
|
DAY 2 |
REPS |
SETS |
TEMPO |
RBS |
|
High Bar Back Squat |
6 |
4 |
3111 |
90 |
|
Deadlift |
6 |
4 |
11X1 |
90 |
|
Bulgarian Lunge |
8 |
3 |
2010 |
90 |
|
Quadriceps Extension |
12 |
3 |
2110 |
60 |
|
Hamstring Curl |
12 |
3 |
2110 |
60 |
|
Standing Calf Raise |
8 |
3 |
21X0 |
60 |
|
DAY 4 |
REPS |
SETS |
TEMPO |
RBS |
|
Incline Bench Press |
12 |
3 |
21X0 |
120 |
|
Bent Over Row |
8 |
5 |
10X0 |
120 |
|
DB Overhead Press |
12 |
3 |
20X0 |
120 |
|
Standing Clean |
12 |
4 |
2110 |
120 |
|
Dips |
8 |
4 |
21X0 |
120 |
|
DAY 5 |
REPS |
SETS |
TEMPO |
RBS |
|
Goblet Squat |
12 |
3 |
3111 |
120 |
|
Romanian Deadlift |
12 |
3 |
11X1 |
120 |
|
Step Ups |
8 |
3 |
2010 |
120 |
|
Quadriceps Extension |
12 |
3 |
2110 |
120 |
|
Hamstring Curl |
12 |
3 |
2110 |
120 |
|
Standing Calf Raise |
8 |
3 |
21X0 |
60 |
At first glance, this program may seem a little daunting but this program is simple and effective. Keep in mind that this program is only for one week. In order to maintain and track progress, you can implement set cycles.
How to Progress
Progressing in strength can be done through set cycling. Take your first exercise for example.
|
DAY 1 |
REPS |
SETS |
TEMPO |
RBS |
|
Overhead Press |
8 |
3 |
21X0 |
90 |
After 1-2 weeks of performing this exercise with the same reps and sets progression will come with increasing the weight and cycling the set scheme. One of the most effective ways to do this is to change your workout to a 6x4 rather than an 8x3. Your workout would then look like this.
|
DAY 1 |
REPS |
SETS |
TEMPO |
RBS |
|
Overhead Press |
6 |
4 |
21X0 |
120 |
This does not increase the total rep count in any way. Notice you are still completing 24 total repetitions, yet it is broken down into four sets with more rest. Increase the weight for 1-2 weeks using this set scheme and then bounce back to an 8x3 pattern for the same weight the following cycle.
To take full advantage of your workouts be sure you are recovering quickly and effectively. At Atomic Strength, we created a powerful post-workout recovery tool to limit soreness, increase recovery, decrease inflammation and hydrate muscles. Find Fallout here.
