This training program is akin to what a bodybuilder would do in the last few weeks before a contest. It covers the entire body but gives special priority to your abs—you'll work them first in every session.

Most of the exercises won't be new to you, but take note of how they're performed. You'll use a variety of intensity-boosting techniques, such as holding a peak contraction and performing a slow negative (lowering) portion of a rep, to bring out the most muscularity. Pay attention to asterisks (*) in the workout chart, which denote technique changes.



Follow a clean diet along the way to preserve all your muscle—and possibly gain a bit—as you reduce calories and peel away body fat. Soon you'll have a body worth unwrapping on Valentine's Day.

Train six days per week. Perform cardio in the morning for five consecutive days and lift most afternoons or evenings. Rest completely one day per week.

For the cardio component, perform 30 minutes of steady-state cardio. For the best results, do it first thing in the morning before breakfast.

Choose any type of exercise you like, such as walking, cycling on a stationary bike, or using a stair climber, but keep the intensity at your target heart rate, which you calculate like this:

(220 - (your age)) x 0.7 = THR (Target Heart Rate)

If your schedule prevents you from lifting in the afternoon or evening, move your session to the morning and perform cardio later. Try to keep the two sessions several hours apart.

Days 1/8/15/22/29
A.M. Cardio
1
Kneeling cable crunch
3 sets, 1 reps (60-second rest)
+ 8 more exercises

BodyFit

$12.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Days 2/9/16/23: A.M. Cardio, Evening Rest



Days 3/10/17/24
1
V-up
3 sets, 1 reps (2-minute rest)
+ 7 more exercises

BodyFit

$12.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Days 4/11/18/25: A.M. Cardio, Evening Rest

Days 5/12/19/26
1
Decline Crunch
3 sets, 1 reps (60-second rest)
+ 8 more exercises

BodyFit

$12.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Days 6/13/20/27
1
Kneeling cable crunch
Hold the contraction for 2 seconds at the end of each rep.
3 sets, 1 reps (30-second rest)
+ 8 more exercises

BodyFit

$12.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Days 7/14/21/28: Rest

About the Author

Muscle & Fitness

Muscle & Fitness

Muscle & Fitness magazine was founded by Joe Weider in 1935, and its content focuses on fitness and bodybuilding.

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