Spring Break: it is but a dream at this point, and so is the physique you desire. If you’re out of shape or have greater fitness goals in mind, you will also know that those, too, require time as well as work. Gains are not made overnight, after all. So, if you’ve got your tickets, booked a place to stay, and bought discount lotion already, all that’s left to do is wait and count down the days until Spring Break.
Your aim – we’ve probably made clear already – is to stick to a 4-week workout plan that will get you shredded in time for Spring Break. On an ever so slightly more specific note, this program of exercises will help to gain muscle mass, strength and endurance (that last one’s so you can last longer at parties) as well as toning and trimming fat.
Let’s recap and also look at the week ahead.
To begin, you’ll be repeating the same exercises as last week. Where’s the ingenuity, you ask? Your aim is to increase the amount of weight your lifting and really focus on your technique.
Last week you built a solid foundation and will have worked on your technique at an easier weight. Now you will get the weight up, beginning at 60% of your one-rep-max and, by the last set, increase it to 70% of your one-rep-max. So, if you bench 200 lbs, start at 120 lbs. It should be up at 140 lbs by the last set. If you struggle to increase the amount or feel you reach a plateau, you should lower the reps to see it through (and then increase when you master it).
|Squats||3 sets x 8-12, Pause/Control reps|
|Deadlifts||3 sets x 6-8 reps|
|Incline Bench Press||3 sets x 8-12, Pause/Control reps|
|Overhead Triceps Extensions||3 sets x 8-12 reps, Tempo reps: 2 seconds down, 2 seconds up, hold at top for 1 second|
|Weighted Decline Ab Crunches||3 sets x 15 SUPERSET decline leg raises – 3 sets x 12-15|
|Bent Over Rows||4 sets x 6-8 reps|
|Lateral Pull-Down||3 sets x 6-8 reps|
|Barbell Curls||3 sets x 8-12 reps|
|Roman Chair Extension||3 sets x 15 – hold a 5kg weight this week|
|Lunges||3 sets x 12-15|
|Barbell Shoulder Press||3 sets x 6-8 reps|
|Roman Press||3 sets x 6-8 reps|
|Leg Press||3 sets x 6-8 reps|
|Calf Raises||4 sets x 12-15 reps|
|Skull-Crushers||3 sets x 6-12 reps|
Stick to the same plan here too. Don’t worry, next week this one will change next week as you reach the last half of your workout countdown. Pick an exercise suitable for high intensity interval training and perform for twelve minutes at the end of each workout. If you’re feeling cocky, change up the ratio by working at 2:1 with a longer sprint period and lower resting intervals.
Keep up the excessive intake of calories by increasing the amount by 200-500 calories. Your aim should be to gradually increase both your calorie intake and your protein.
Ensure you achieve the 1.5- 2 grams of protein (per pound of your body weight) each day. To do so, we recommend the following:
Start your workout as you mean to go on. Our pre-workout shake will give you everything you need at the start of your gym session. Lay off this on rest days.
This shake will see protein quickly absorbed into your system. Perfect for recovery and getting the protein your body needs to make gains.
Broken down over a long period, you should take this at night before you sleep.
Active Rest Activities
As with last week, avoid impact and strain on your overworked muscles. You are resting, recovering and developing your muscles. You also don’t want to burn off too many calories at this point, so take it easy with a walk or very light jog. Stretching is also highly recommended.
This is what your week is going to look like:
Day 8 – Workout
Day 9 – Active rest
Day 10 – Workout
Day 11 – Active rest
Day 12 – Workout
Day 13 – Active rest
Day 14 – Active rest
What Results Can You Expect At This Point?
You’ve not mass gained for two weeks, but should have kept the excess off between your weight lifting and cardio. If you’re new to weight lifting, or out of touch, you’ll likely have gotten over the slump of the aches and lethargy that naturally come at first, and your larger muscle groups will be feeling pumped when you leave the gym.