01/05/2024
Need a workout plan for 2024? Here's what I'm doing right now:
THE PLAN OVERVIEW:
- You're going to have 4 workout days where each muscle is trained
- You can Mon-Tues-Thurs-Fri (great for those with 9-5 jobs)
- You could just continue the workouts like I do and take a day off when you need one
- The workout will take about an hour or less
- You can opt to do cardio after if you want (I walk for 30 minutes after my weight training sessions)
- Do 1-2 warm-up sets for the first exercise of each workout (for major muscles)
- Important: You don't have to do the exact exercises that I list below - I often switch up the exercises
- I stick to 3-4 sets and 8-12 reps for everything; cater the program to your needs and liking
THE WORKOUT:
Day 1 - Back and calves
Barbell rows: 4 x -8-12
Dumbbell rows: 3 x 8-12
Hammer Strength rows: 4 x 8-12
Lat pulldowns: 4 x 8-12
Seated rows: 3 x 8-12
Calves: I do 2 exercises, 4 sets x 12-15 each
Day 2 - Chest, biceps, abs
Incline dumbbell press: 4 x 8-12
Hammer Strength incline press: 4 x 8-12
Dumbbell flyes: 3 x 8-12
Dumbbell pullovers: 3 x 8-12
Seated dumbbell curls: 4 x 8-12
Preacher or EZ bar curls: 4 x 8-12
Abs: I do 2 exercises, 4 sets x 12-15 each
Day 3 - Legs
Squats: 5 x 8-10
Stiff-leg deadlifts: 3 x 8
Leg press: 4 x 12
Leg curls: 4 x 10
Leg extensions: 5 x 15
Day 4 - Shoulders, triceps, abs
Seated dumbbell press: 4 x 8-12
Lateral raises: 3 x 8-12
Reverse pec dec: 3 x 8-12
Cable pressdowns: 4 x 8-12
Seated overhead dumbbell extensions: 4 x 8-12
Single cable pressdowns: 3 x 8-12
Machine dips: 3 x 8-12
***I do more volume for triceps as I'm still recovering lost muscle tissue from a pinched nerve
Abs: I do 2 exercises, 4 sets x 12-15 each
Try this out and remember: keep it simple and don't overthink.
Just get in there and train, and follow the plan.
Results come from consistency more than anything else.
Train with Passion,
Jason
