One of the best ways to have success at the gym [1], before ever touching a weight, is to have a plan. We've all been there before: you get to the gym and sit around wasting time because you aren't sure what you want to do. In order to help you get into a routine, I've created a weekly workout plan to save time and build muscle.
If you're trying to build muscle [2], follow this workout plan for four to six weeks. You can also just use this plan to help get you into a routine — definitely reference it on those days when you're just too tired to think.
None of the exercises are set in stone, so if something is too complicated or too easy, please feel free to make the necessary changes. The same thing applies with the weight. I'd rather you make modifications and adjustments when necessary and perform the exercises with proper form, as opposed to performing the exercises incorrectly.
Before every workout, be sure to warm up with dynamic exercises [4] and activate your core [5] and glutes [6]. Don't forget to cool down after every workout.
Day 1: Lower Body
Today is all about strengthening your lower body. Grab a set of 10- or 15-pound dumbbells and a medicine ball in the eight- to 15-pound range, and get ready to work! If the weight is too heavy or too light, feel free to decrease or increase the weight.
For the strength portion, you will complete the designated sets and reps for each exercise. The ab portion of the workout will be done as a circuit.
- Glute bridge [8]: three sets of 12 reps
- Dumbbell walking lunge: [9] two sets of 10 reps on each leg
- Step-up [10]: three sets of 12 reps on each leg
- Alternating side lunge [11]: three sets of 10 reps on each leg
Core:
Complete this circuit three times. Take no more than 90 seconds of rest in between each round.
- Medicine ball slam [12]: 20 reps
- Mountain climber [13]: 30 seconds
- Side plank [14]: 30 seconds on each side
Day 2: Upper Body
Your legs are more than likely a little sore today, so it's time to focus on your upper body. Before getting started, grab a set of 10- or 15-pound dumbbells. If the weight is too heavy or too light, feel free to decrease or increase the weight.
For the strength portion, you will complete the designated sets and reps for each exercise. The ab portion of the workout will be done as a circuit.
- Plank with lateral arm reach: [15] two sets of 10 reps on each arm
- Bicep curl and overhead press [16]: three sets of 15 reps
- Push-ups [17]: two sets of 10 reps
- Overhead triceps extension [18]: three sets of 12 reps
Core:
Complete this circuit three times. Take no more than 90 seconds of rest in between each round.
- High knees [19]: 15 reps
- Up-down plank [20]: 10 reps
- V-sit [21]: 10 reps
Day 3: Recovery
You've been putting in work, and now it's time to let your muscles recover and repair. Feel free to cross-train (swim, bike, go on the elliptical), take a yoga class, stretch [22], or foam roll [23]. Choose something that will help you relax and prepare for the rest of the week.
Day 4: Cardio
Complete a 15- to 30-minute run on the treadmill or outside. Instead of determining the pace for you, I'd like you to choose a pace that you can maintain for the duration of the run. If you're new to running, try this 25-minute walk-run workout [24].
Day 5: Conditioning
For today's workout, you're going to be focusing on improving your strength and endurance. This workout will be more intense than the ones you did earlier this week. Before getting started, grab a set of 10- or 15-pound dumbbells and a medicine ball in the eight- to 15-pound range. If the weight is too heavy or too light, feel free to decrease or increase the weight. Get focussed and ready to work.
Part A is an extension of your warmup. Be sure to complete the exact amount of sets and reps listed for each exercise. Part B will be done as a circuit.
Part A:
- Glute bridge [25]: two sets of 10 reps
- Plank with alternating knee tap [26]: two sets of 10 reps
Part B:
Complete two to four rounds of the circuit. Take no more than two minutes of rest in between sets.
- Dumbbell squat press [27]: 15 reps
- Medicine ball slam [28]: 20 reps
- Burpee [29]: 10 reps
Day 6 and 7: Recovery
Way to crush it this week! Take today to recover and relax. Go on a walk, cross-train if you aren't feeling too sore, or just stretch. Take care of yourself so you can tackle your workouts next week.