The next 31 days are going to be anything but boring! Our favorite workouts have been organized into a cohesive split that will work your entire body. We’ve also thrown in a couple of power days to push your limits, and the rest day has a challenge of its own!
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Daily Workout
Chest, Triceps, Calves
Get ready for chest and triceps torture. This workout will hurt, but a little pain goes a long way toward great gains. Hit the gym and get growing
This workout is from Shortcut to Size, Dr. Jim Stoppani’s 12-week plan for building and strength. To learn more about this training plan, click here.
Barbell Bench Press
4 sets, 6-8 Reps (Dropset on final set)
Incline Dumbbell Press
3 sets, 6-8 Reps (Dropset on final set)
Dumbbell Flyes
3 sets, 6-8 Reps (Dropset on final set)
Incline Cable Fly
3 sets, 6-8 Reps (Dropset on final set)
Triceps Pushdown
4 sets, 6-8 Reps (Dropset on final set)
Standing Dumbbell Triceps Extension
3 sets, 6-8 Reps (Dropset on final set)
Cable Lying Triceps Extension
3 sets, 6-8 Reps (Dropset on final set)
Standing Calf Raises
4 sets, 10-14 Reps (Dropset on final set)
Seated Calf Raise
4 sets, 10-14 Reps (Dropset on final set)
Back and Biceps
Although it might seem like a good idea to load the barbell with heavy weight and row it, it's actually much more effective if you lighten the load and do the reps correctly. Don't use any momentum or any other muscle other than your back and a little bit of biceps to move the weight. Keep your form tight, and you'll feel it tomorrow!
This workout is from #FreakMode. To learn more about this training plan, click here.
Chin-Up
4 sets, 6-8 Reps (Rest 2 min between sets)
Bent Over Barbell Row
3 sets, 6-8 Reps (Rest 1 min between set)
One-Arm Dumbbell Row
3 sets, 8 Reps per arm (Rest 1 min between sets)
Barbell Curl
3 sets, 8 Reps (Rest 1 min between sets)
Cross Body Hammer Curl
3 sets, 8 Reps per arm (Rest 1 min between sets)
Power Day!
Today, you've got bench press on tap. Take each set to near failure. Next, you'll move on to circuit training. Pick an initial weight that allows you to complete the reps using good form. The next time you do that exercise, challenge yourself either by using a heavier weight or trying to complete the circuit in a shorter amount of time.
This workout is from Charlie Mike. To learn more about this training plan, click here.
Conditioning Technique Circuit: 3 rounds. Rest 5-10 minutes.
Technique Circuit: 4 rounds
Straight-Arm Dumbbell Pullover
4 sets, 10 reps
Running, Treadmill
4 sets, 800 meters
Legs
If your boots are made for walkin', then your legs are made for workin'. Get a good stretch and prepare to walk all over this workout!
This workout is from LiveFit. To learn more about this training plan, click here.
Leg Extensions
3 sets, 10 reps
Wide-Stance Barbell Squat
3 sets, 10 reps
Barbell Walking Lunge
3 sets, 10 reps
Single Leg Deadlift
3 sets, 10 reps
Lying Leg Curls
3 sets, 10 reps
Seated Calf Raise
3 sets, 10 reps
Standing Calf Raises
3 sets, 10 reps
Shoulders and Abs
Grab a workout partner! The first two movements in today's workout make perfect sense as partner-assisted exercises. If you've been lifting for a few years, you know how beneficial a pair of hands guiding your elbows up can be. The final exercise is a farmer's-carry competition: you each pick up a single dumbbell and see who can carry it for the longest time. Get ready to feel your abs and upper back tomorrow in addition to your forearms!
This workout is from Duel. To learn more about this training plan, click here.
Seated Dumbbell Press
4 sets, 12 reps
Side Lateral Raise
4 sets, 12 reps
Partner Sit-Up With High-Five
3 sets, 10 reps
Partner Sit-Up With High-Five
3 sets, Max distance
Power Day!
It’s a mash-up day! You'll do a little bodyweight, a little kettlebell work, move some dumbbells, and Tabata, 45s, and 30/60/90 protocols. Sound complicated? It's not. Hannah has a special ability to make something that should be complicated feel simple—and by "simple," we don't mean "easy." Pick your model to follow (beginner, intermediate, or advanced), stream your workout to the nearest TV, and grab a towel!
This workout is from FYR. To learn more about this training plan, click here.
Circuit: 1 round, rest 15 sec. between movements
Air Squat
45 sec.
Shin Hugs
45 sec.
Frog Push-Up
45 sec.
Superhero Burpee
45 sec.
Jumping Lunge
45 sec.
Tabata Superset: 4 rounds, 10 sec. rest between exercise and rounds
Hollow Body Abduction
20 sec.
Banded Jumping Jack
20 sec.
Tabata Superset: 4 rounds, 10 sec. rest between exercise and rounds
Two-Way Swing
20 sec.
Kettlebell Pull-And-Press
20 sec.
Circuit: 3 rounds
Dumbbell Curl
30 sec.
Dumbbell Thruster
Alternate with Dumbbell Surfer Sprawl. 8 reps (each movement as many times as possible) Dumbbell Surfer Sprawl
Alternate with Dumbbell Thruster. 8 reps (each movement as many times as possible)
Dumbbell Military Press to Dumbbell High Pull to V-up
90 sec. (alternating 8 reps of each movement as many times as possible)
Rest
Remember that every rest day should be an active rest day. Rest days are for recovery; they're not an excuse to be lazy. Get out and hit 15-30 minutes of HIIT cardio today, or perform 30-60 minutes of your favorite activity: hiking, biking, walking, playing a sport, etc.
This workout is from Shortcut to Size. To learn more about this training plan, click here.
Chest, Triceps, Abs
If you follow this workout exactly, you'll have the pump of your life! Make sure you hit all the reps and all the sets, even if you feel like you can't. Your hard work and perseverance will be rewarded by a strong body and a strong mind!
This workout is from Big Man on Campus. To learn more about this training plan, click here.
Running, Treadmill
1 set, 5 minutes
Incline Dumbbell Press
Mixed-grip dropset on final set: 21 reps.1 set, 8-12 reps (warm-up)
3 sets, 8-12 reps (60-90 seconds rest)
Dumbbell Bench Press
4 sets, 6-10 reps (60-90 seconds rest)
Superset: 30 seconds rest between supersets.
Dips - Chest Version
3 sets, failure
Pushups
3 sets, failure
Superset: 60 seconds rest between supersets.
Triceps Pushdown
3 sets, 12-16 reps (30 seconds rest) 
Abs Circuit: 4 rounds, no rest between sets.
Hanging Leg Raise
4 sets, failure
Exercise Ball Crunch
4 sets, failure
Decline Reverse Crunch
4 sets, failure
Seated Barbell Twist
4 sets, 25 reps
Back and Biceps
You’re killing it! Pat yourself on the back before you fry it with a high-rep combination of pulldowns, cardio acceleration, curls, and more. Time to attack your back!
This workout is from Shortcut to Shred. To learn more about this training plan, click here.
Rope Jumping
2-3 minutes (cardio warm-up)
Wide-Grip Lat Pulldown
With 1 minute of cardio acceleration; option: jump rope.2 sets (warm-up sets)
3 sets, 21-30 reps
Underhand Cable Pulldowns
With 1 minute of cardio acceleration; option: box shuffle.3 sets, 21-30 reps
Straight-Arm Pulldown
With 1 minute of cardio acceleration; option: skipping (in place).3 sets, 21-30 reps
Smith Machine Behind the Back Shrug
With 1 minute of cardio acceleration; option: Smith Machine clean.4 sets, 21-30 reps
Incline Dumbbell Curl
With 1 minute of cardio acceleration; option: dumbbell lunge.3 sets, 21-30 reps
Cable Hammer Curls - Rope Attachment
With 1 minute of cardio acceleration; option: kettlebell swing.3 sets, 21-30 reps
Seated Dumbbell Palms-Down Wrist Curl
With 1 minute of cardio acceleration; option: squat jump.3 sets, 21-30 reps
Power Day!
This cardio workout is fast and furious. If you’re in serious shape, try to complete ten sets of 30 seconds high-intensity work for every 30 seconds of low intensity. If not, scale it to your ability level. Either way, I want to see you push yourself!
This workout is from Elite Body. To learn more about this training plan, click here.
Jogging-Treadmill
1 set, 5 Minutes
Dynamic Sprint Drills
Jogging-Treadmill
HIIT Cardio: 30 seconds high-intensity followed by 30 seconds low-intensity.1 set, 10 Rounds
Walking, Treadmill
1 set, 5 Minutes
Legs
Doing the exercises back to back without rest between moves ensures you're working your legs as hard as you can in as little time as possible. Resting too often or too long only shortchanges your gains, so keep plowing through each superset or giant set without pause.
The single-leg deadlift/squat superset is also your chance to address any asymmetry in your lower body. If your right leg is stronger than your left, don't make it worse by using more weight on one side than the other. Choose weight you know you can do with both sides.
This workout is from Modern Physique. To learn more about this training plan, click here.
Barbell Full Squat
6 sets, 6, 4, 3, 3, 4, 6 Reps (Rest 3 min. between sets)
Superset
Single Leg Deadlift
3 sets, 6 reps per leg
One Leg Barbell Squat
3 sets, 6 reps per leg (rest 2 min. between supersets)
Giant Set
Leg Press
3 sets, 6-8 Reps
Seated Leg Curl
3 sets, 6-8 Reps
Leg Extensions
3 sets, 6-8 Reps
Hack Squat
3 sets, 6-8 Reps
Shoulders and Abs
Thick traps and cannonball shoulders make a good physique great. DTP will make you great. Get ready to torch every fiber in your delts and traps with a variety of reps and weights!
This workout is from DTP. To learn more about this training plan, click here.
Superset
Standing Barbell Press Behind Neck
5 sets, 40, 30, 20, 15, 10 reps
Upright Barbell Row
5 sets, 40, 30, 20,15, 10 reps
Superset
Arnold Dumbbell Press
5 sets, 10, 15, 20, 30, 40 reps
Dumbbell Shrug
5 sets, 10, 15, 20, 30, 40 reps
Power Day!
As the name implies, the man-maker is a tough move that will tax every part of you: legs, back, shoulders, and even your lungs. And you'll test yourself against it in the final 2 minutes of the workout. Before that, you'll perform reps of each of the individual components of the man-maker to help develop the skills and strength you'll need during different portions of the sequence.
This workout is from Total Body Dumbbell Fix. To learn more about this training plan, click here.
Circuit: 3 rounds
Dumbbell Front Squat
35-45 sec. work (15-30 sec. rest)
Dumbbell Military Press
35-45 sec. work (15-30 sec. rest)
Alternating Renegade Row
35-45 sec. work (15-30 sec. rest)
Dumbbell Sprawl
35-45 sec. work (15-30 sec. rest)
Full Man Maker
Max reps (in 2 min.)
Rest
When it comes to getting lean, remember to drink 2 cups of cold water between meals to eat less food and boost your metabolic rate in an effort to burn more calories at rest. And be sure to get in a total of 1-1.5 gallons of water every day. Staying hydrated is important for overall health, and research shows hydration helps athletes maintain better strength and endurance, as well as brain function. Show us how you get all your water in!
This workout is from Shortcut to Shred. To learn more about this training plan, click here.
Chest, Shoulders, Triceps, Cardio
Transformed is designed to give you some freedom when it comes to your workouts and how much you do, so it's imperative that you listen to your body to see if you're doing enough—or maybe too much. Use your strength workout as a guide. If you're really struggling to finish it, consider dialing back the amount of HIIT cardio.
This workout is from Transformed. To learn more about this training plan, click here.
Barbell Incline Bench Press
4 sets, 12 Reps (increase the weight with each set, rest 1-2 minutes between sets)
Dumbbell Bench Press
4 sets, 10 Reps (increase the weight with each set, rest 1-2 minutes between sets) Standing Military Press
4 sets, 8-10 Reps (tempo 2:1:3, rest 1-2 minutes between sets)
Weighted Bench Dip
3 sets, 10-12 Reps (rest 1-2 minutes between sets)
Close-Grip Dumbbell Press
3 sets, 10 Reps (rest 1-2 minutes between sets)
Upright Barbell Row
3 sets, 10-12 Reps (rest 1-2 minutes between sets) Bicycling, Stationary
1 set, 10 Rounds (at 85% max or steady state 45 min. at 60% max)
Back, Biceps, Cardio
Today you have another busy day with your back and biceps workout, followed by 26-30 more minutes of HIIT cardio. Why HIIT and not steady-state cardio? By varying the intensity of your cardio workout, you'll stimulate your metabolism and burn more calories overall.
It's important to keep your heart rate at about 75-85 percent of its maximum during your cardio sessions. You can find your max heart rate by taking 220 and subtracting your age. Then track your heart rate by measuring the beats per minute.
This workout is from Lean Body. To learn more about this training plan, click here.
Cardio
Elliptical Trainer
1 set, 1 minute (Easy resistance)1 set, 3 minutes (Moderate resistance)
1 set, 3 minutes (High restistance)
1 set, 1 minute (Moderate resistance)
1 set, 3 minutes (High resistance)
1 set, 1 minutes (Moderate resistance)
1 set, 3 minutes (High resistance)
1 set, 3 minutes (Moderate resistance)
1 set, 1 minute (Easy resistance)
Power Day!
If you want your abs to stand out and "pop," you need to make the muscles larger. The major exercise variables in The Brick Builder—exercise selection, training volume (total sets times reps), intensity (load relative to your single-rep max), training to failure, and rest intervals—are designed to maximize muscle growth. You can expect some serious soreness at first, but serious strength and muscle soon enough.
This workout is from 7-day 6-pack. To learn more about this training plan, click here.
Upper-Ab Workout
Ab Crunch Machine
3-4 sets, 10-12 reps (rest 45 sec. between sets)
Decline Crunch
3-4 sets, 10-12 reps (rest 45 sec. between sets)
Exercise Ball Crunch
3-4 sets, Max reps (rest 45 sec. between sets) Lower-Ab/Oblique Workout
Hanging Leg Raise
3-4 sets, Max reps (rest 45 sec. between sets) One-Arm High-Pulley Cable Side Bends
3-4 sets, 10-12 reps
Decline Reverse Crunch
3-4 sets, 10-12 reps (rest 45 sec. between sets) Exercise Ball Pull-In
3-4 sets, Max reps (rest 45 sec. between sets)
Legs
Jay Cutler's legs have thickness that puts dinosaurs to shame, but he wouldn't have won four Sandows if they weren't also balanced. He believes that mixing unilateral (single-leg) and bilateral (two-leg) movements is crucial for complete, even development, which is why you'll be doing 9 sets of single-leg curls from three positions, all before you finally wring out your hamstrings with some stiff-legged deadlifts.
Perform the single-leg curl just like a bilateral version, but resist the urge to pause between sides. You can rest for a minute or two after you hit both legs. Perform these right, and you'll need every second of rest you can get!
This workout is from Living Large. To learn more about this training plan, click here.
Leg Press
4 sets, 15-20 reps (1 minute rest) Hack Squat
3 sets, 10 reps (1 minute rest) Smith Machine Squat
5 sets, 6-10 reps (1 minute rest)
Barbell Lunge
4 sets, 8 reps (1 minute rest)
Lying Leg Curls
Unilateral. 3 sets, 10-12 reps per leg (1 minute rest)
Seated Leg Curl
Unilateral. 3 sets, 10-12 reps per leg (1 minute rest) Standing Leg Curl
3 sets, 10 reps per leg (1 minute rest)
Stiff-Legged Barbell Deadlift
3 sets, 8-10 reps (1 minute rest)
Standing Calf Raises
3 sets, 10-12 reps (1 minute rest) Seated Calf Raise
3 sets, 10-12 reps (1 minute rest)
Shoulders and Abs
Many people go too heavy on shoulder training, making their form go in the toilet and leaving them ripe for injury. Go moderate in weight, keep your form perfect, and really feel each rep working. Here are a couple of key cues for some of the movements.
This workout is from Iron Intelligence. To learn more about this training plan, click here.
Side Lateral Raise
4 sets, 8-10 Reps Seated Bent-Over Rear Delt Raise
4 sets, 8-10 Reps
Hanging Leg Raise
3 sets, Maximum Reps Flat Bench Lying Leg Raise
3 sets, Maximum Reps
Ab Roller
3 sets, Maximum Reps
Power Day!
Today's workout is a 15-minute cardio burner. It’s a quick and dirty routine workout that will get your heart rate up and your muscles burning in just 15 minutes. You'll tackle a unique combination of kickboxing, jumps, bodyweight exercises, and cardio intervals to work every muscle in your body and burn tons of calories.
You don't need any equipment for this workout, but you do need lots of energy. Each exercise interval is between 30-60 seconds, and you'll have to get though two full rounds before you can finally catch your breath. Are you ready for this? Good, let's get started!
This workout is from HomeBody. To learn more about this training plan, click here.
Circuit: 2 rounds
Jumping Rope
60 sec. (alt: Air jumping rope)
Alternating Cross Lunge
60 sec.
Down Up
60 sec.
High Knees
30 sec.
Wide Jump Squat
30 sec.
Mountain Climber
30 sec.
Alternating Lunge Push-Up
30 sec.
Kick-Out
30 sec.
Alternating Jump Lunge
45 sec.
Jumping Jack
45 sec.
Living Large: Legacy
Jay Cutler has devoted his entire adult life to bodybuilding. He's found success as a pro competitor, a businessman, and an ambassador for the sport. His hard work has made the Cutler name synonymous with "champion." Undoubtedly, Jay's legacy will include the words "one of the greatest of all time."
You'll leave a legacy, too, even if it's not forged from a superhuman physique. What's it going to be? No matter how you choose to dedicate your life, you can learn from Jay's legacy.
5 Tips to Secure Your Legacy
Invest in Yourself
There's no such thing as a "bad investment" when you are the venture. "The money I made and kept was the money I invested in myself," says Jay. Your investment doesn't have to be money. Putting time and energy into who you are and who you want to become will change your future in positive ways.
Learn from Your Mistakes
"You have to make mistakes before you learn," Jay says. "That's why I've become successful; I've already made all the mistakes." Everyone makes errors, but not everyone learns from them. If you do, you'll be prepared for whatever lies ahead.
Move Forward
Work hard for your dreams, but don't stagnate. "Yeah, I'd like to win Mr. Olympia one more time," Jay says, "but I realize that I need to keep a level base and keep moving forward to have success off the stage." Your success doesn't have to come from one place. Your happiness should come from multiple outlets.
Stay True to Yourself
There may be times when you're asked to sacrifice your beliefs. True commitment to who you are and what you stand for is a key to creating a personal legacy. "I think the dedication to being who I was and staying who I was shows that if you work hard and long enough, good things will happen," says Jay.
It's How You Win
"It's not about how many times you win, it's about the fashion you win it in," Jay Cutler declares. You can be rich, but so are art thieves and trust-funders. What matters is how you got there. Be unique in your accomplishments and you'll find your legacy will shine much stronger.
This workout is from Living Large. To learn more about this training plan, click here.
Chest, Shoulders, Triceps
This workout is designed to hit your slow-twitch fibers. These fibers are best targeted with slow and controlled repetitions. Your muscles will be under tension for a long time. Be ready to push out a lot of reps. You can do it -- don't quit.
Push your chest and triceps during those triple dropsets. You'll be doing a lot of reps, but slow and steady wins the race in this case. It's endurance, not explosion that you're focusing on today.
This workout is from Y3T. To learn more about this training plan, click here.
Back, Biceps, Cardio
FST-7 stands for Fascia Stretch Training done with 7 sets. It targets the fascial layer beneath the skin and above the muscle by pumping as much nutrient-rich blood as possible into the belly of the muscles being worked. This increased blood flow ignites growth factors such as testosterone, insulin sensitivity, and insulin-like growth factor 1 (IGF-1) levels to promote rapid hypertrophy.
This workout is from FST-7. To learn more about this training plan, click here.
Pullups
3 sets, 5-8 reps
Barbell Deadlift
4 sets, 5-8 reps Bent Over Barbell Row
4 sets, 5-8 reps (Underhand) 
Barbell Curl
4 sets, 5-8 reps Hammer Curls
3 sets, 5-8 reps
Incline Dumbbell Curl
3 sets, 5-8 reps Machine Preacher Curls
Perform between 4 and 7 sets, depending on experience level.4-7 sets, 5-8 reps
Power Day!
Squat, bench, and deadlift. The big three. The standard of strength. No one has been able to replace them, and you'll never outgrow them. Go big on the big three, and you will get big—period. Ph3 stands for power, hypertrophy, and the big three lifts. Get ready to go heavy and grow.
This workout is from PH3. To learn more about this training plan, click here.
Barbell Squat
3 sets, 5 reps (70% of max)
Barbell Bench Press
3 sets, 5 reps (70% of max) Barbell Deadlift
2 sets, 4 reps (75% of max)
Legs
Today, you'll be making big moves by incorporating giant sets, supersets, and intraset stretching into your training. As you plow through each exercise, remember to maintain the intensity.
Keep rest between exercises to a minimum—no more than 10 seconds—and push through until you've completed the last rep of your giant set. Not only will you finish your workout faster, but fewer breaks and ample intensity will add up to significant lean gains.
This workout is from Project Mass. To learn more about this training plan, click here.
Giant Set
Barbell Squat
4 sets, 12 Reps Leg Press
4 sets, 12 Reps Dumbbell Lunges
4 sets, 12 Reps
Leg Extensions
4 sets, 12 Reps Superset
Lying Leg Curls
4 sets, 12 Reps Hyperextensions (Back Extensions)
4 sets, 12 Reps
Superset
Stiff-Legged Barbell Deadlift
4 sets, 12 Reps Seated Leg Curl
4 sets, 12 Reps Superset: Intraset stretching on 4th and 5th sets.
Seated Calf Raise
5 sets, 12 Reps Calf Press On The Leg Press Machine
5 sets, 12 Reps
Shoulders and Abs
Today, you’re going to build some muscle using basic, old-school hypertrophy techniques. Meaning, you’re going to be training like a bodybuilder in the pursuit of muscle growth. Some of these exercises—like the dumbbell rotational shoulder press— may take a little practice. That's fine. The exercises are in "paired sets" instead of supersets so you don’t rush through them. Take your time through each exercise and make sure you do them correctly. Every rep is important.
This workout is from True Muscle. To learn more about this training plan, click here.
Warm-up
Single Leg Glute Bridge
1 set, 10 reps (per leg)
Hip Circle
1 set, 10 circles (per leg)
Mountain Climbers
1 set, 10 reps
Yoga-Plex
1 set, 5-6 reps
Bent Over Shoulder Y
1 set, 12 reps
Seal Jack
1 set, 15 reps
Landmine Linear Jammer
3 sets, 10-12 reps
Paired Set
Dumbbell Rotational Shoulder Press
3 sets, 5-6 reps
Farmer's Walk
3 sets, 20-30 yards
Paired Set
Side Lateral Raise
3 sets, 8-10 reps Dumbbell Shrug
3 sets, 10-12 reps Paired Set
Seated Bent-Over Rear Delt Raise
3 sets, 8-10 reps Barbell Ab Rollout - On Knees
3 sets, 5-7 reps
Conditioning
Tiger Crawl
3 sets, 15 yards
Alligator Crawl
3 sets, 15 yards
Spider Crawl
3 sets, 15 yards
Power Day!
Workouts like today's a lactic-aerobic session require a lot of energy from your body. Although you're only working for short period of time, you should be pushing your body to its absolute limits. That kind of effort takes calories, so be smart about timing your meals around this workout. Get in enough food 1-2 hours before you train, but not so much that it weighs you down, and make sure you refuel after.
This workout shouldn't take you more than 30 minutes. After that, you're good to go for the rest of the day. Do 10 seconds of work followed by 50 seconds of rest for a total of 18 rounds. Light up your metabolism and get ready to train like an athlete.
This workout is from AMP. To learn more about this training plan, click here.
Running, Treadmill (Or your choice of cardio)
18 sets, 10 seconds of work followed by 50 seconds of recovery.
Rest
In the simplest terms, your one-rep max is the amount of weight you can lift for one rep on any given lift. The one-rep max is important to know not only because is it the ultimate measurement of your strength, but because it can help you optimally build out your training block. Once you know your one-rep max, you can then set accurate percentages for different goals, such as hypertrophy-specific work, strength-specific work, and power-specific work.
For Less-Experienced Lifters
Start by using this one-rep max calculator for whatever exercise you want to know. Take a weight and a number of reps you know you can do with good form. For example, if your best-ever rep-out set on the bench press is 200 for 8 reps, plug that in. That will give you your estimated one-rep max and all the accompanying percentages. The fewer reps, the more accurate it will be. So 5 reps at 215 is more accurate than 8 at 200.
Once you know your max, take note of 90 percent of your estimated one-rep max. This is the amount you'll to use to test. Using the 90 percent number for your max will give you a much more accurate representation than if you use the 100 percent number.
Before you start stacking plates, perform a thorough dynamic warm-up. I suggest you utilize the warm-up below. It was developed by Dr. Rori Alter, a licensed physical therapist and nationally-ranked power lifter. Once you've completed the dynamic warm-up, do as many warm-up sets as you need—without going to failure or wearing yourself out—and lift that 90 percent weight for as many reps as you can. Next, take that number of reps, plug it into the calculator below, and refigure your one-rep max. That's the max you'll use to build out your first week's programming on PH3.
More-Experienced Lifters
If you have plenty of experience testing your one-rep max, you probably have a very specific protocol you've been using for a while. This is the one I use. Try it out and see if you like it any better than what you're doing now
Before you begin, go through Dr. Alter's dynamic warm-up in the table above. Once that's done, you'll perform six warm-up sets and three attempts. I recommend resting between each warm-up set for as long as you need to be mentally and physically prepared for the next set.
Here's how you'll load your warm-ups:
30% for 8 reps
40% for 6 reps
50% for 4 reps
60% for 2 reps
70% for 1 rep
80% for 1 rep
Once you've done your 80 percent for a single, you're ready to begin your attempts. Here's how you'll load them:
Attempt 1: 90-94% of current 1RM
Attempt 2: 96-100% of current 1RM
Attempt 3: 100-104% of current 1RM
For each attempt, let your previous single determine where in the percentage range you load. If your last warm-up single felt really easy, go on the higher end for your first attempt. If it felt heavy, go on the low side.
How To Get The Most Out Of Your 1RM Testing
Because you're using as heavy a weight as possible, testing your one-rep max can be dangerous, so I recommend using a good spotter. I also recommend using the best form you possibly can. If you squat high, bounce the bar off of your chest on the bench press, or hitch your deadlifts, you're going to get a higher number than you should. Thus, the weights are going to be too heavy when you go into your workouts, you'll miss reps, and your training won't be effective.
It goes without saying that the potential for injury is also higher with larger weights. You may be able to cheat your deadlift form at 60-70 percent and get away with nothing worse than a sore back, but at 100 percent of your 1RM it could be bad news.
This workout is from PH3. To learn more about this training plan, click here.
Chest and Triceps
This workout is going to be pretty intense. Be on the lookout for supersets, giant sets, and FST-7 training principles.
Tips for this workout:
Supersets and giant sets combine multiple exercises back to back with no rest.
Dropsets are done by lifting the weight until failure and decreasing the weight to get out more reps.
Stretch between your warm-up and working sets.
If you haven't completed a set but your body is telling you to stop, listen to your body.
Choose a weight that will allow you to complete all three exercises in the giant set without stopping.
This workout is from Gethin 12-week Hardcore. To learn more about this training plan, click here.
Jogging-Treadmill
1 set, 20 Min.
Incline Cable Fly
1 set, 8-10 Reps (warm-up)2 sets, 8-10 Reps (to failure)
1 set (dropset to failure)
Cable Crossover
1 set, 8-10 Reps (warm-up)2 sets, 8-10 Reps (to failure)
1 set (dropset to failure)
Triceps Pushdown
1 set, 8-10 Reps (warm-up)2 sets, 16-18 Reps (to failure)
1 set (dropset to failure)
Reverse Grip Triceps Pushdown
1 set, 16-18 Reps (warm-up)2 sets, 8-10 Reps (to failure)
1 set (dropset to failure)
Giant Set
Lying Triceps Press
3 sets, 7 Reps
EZ-Bar Skullcrusher
3 sets, 7 Reps Rockers (Pullover To Press) Straight Bar
3 sets, 7 Reps
Jogging-Treadmill
1 set, 20 Min.
Back and Biceps
Curtis Bartlett presents a back-and-bis workout that starts out tough and doesn't relent! Supersetting pull-ups and chin-ups? You may not have tried it before, but you'll definitely want to do it again.
This workout is from Triple Threat. To learn more about this training plan, click here.
Superset
Wide-Grip Pull-Up
5 sets, 5 reps (Note: 3 second hold at top.)
Chin-Up
Note: Use assisted machine, band assistance, or narrow-grip lat pull-down if you can't reach the rep range. 5 sets, 5 reps (rest 90 seconds) Superset
Bent Over Barbell Row
3 sets, 10-12 reps (Note: Resetting on the ground between reps little to no rest.) Seated One-arm Cable Pulley Rows
3 sets, 10-12 reps
Superset
Straight-Arm Pulldown
3 sets, 10-12 reps (no rest) Barbell Curl
3 sets, 10-12 reps (rest 1 min.) Superset
Reverse Flyes
3 sets, 10-12 reps (Note: No rest., either bent over or supported on incline bench.)
Hammer Curls
3 sets, 10-12 reps (rest 1 min.)
Power Day!
Today, you'll do classic pyramid-style training on your arms day, adding weight with each set as you go down from 8-12 reps per set to 4-6. Those last few should be a grind! Don’t forget to warm up: A solid approach is to do 2-3 sets of light, high-rep (15-20) hammer or reverse curls for biceps, and cable push-downs for triceps. Then, include 2-3 ramp-up sets of 5-8 reps (not to failure) on the movement before you pick up your working weight.
This workout is from 30 Days To Your Best Arms. To learn more about this training plan, click here.
Superset
Decline Close-Grip Bench To Skull Crusher
4 sets, 8, 6, 4, 4 reps
Dumbbell Bicep Curl
4 sets, 8, 6, 4, 4 reps
Superset
Triceps Pushdown - Rope Attachment
4 sets, 10, 8, 6, 4 reps
Cable Hammer Curls - Rope Attachment
4 sets, 10, 8, 6, 4 reps Superset
Spider Curl
4 sets, 12, 10, 8, 6 reps
Dip Machine
4 sets, 12, 10, 8, 6 reps
Superset
Palms-Down Dumbbell Wrist Curl Over A Bench
4 sets, 12, 10, 8, 6 reps
Palms-Up Barbell Wrist Curl Over A Bench
4 sets, 12, 10, 8, 6 reps
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