BUILD YOUR CUSTOM FITNESS PLAN
You’re not like anyone else. You are you because of the goals you set for yourself; because there are no limits you won’t push, no boundaries you won’t break. So whether you’re hitting the pavement, carving up the turf or shutting down the gym after work, do it on your own terms. By developing a custom fitness plan with InnerTitan, you’ll be able to input your stats, track your activities, set your goals and chart your progress. Plus, you’ll get personalized workout, nutrition and supplement recommendations from the certified pros at InnerTitan. So go on: be you. We’ll be right here rooting you on.
[CHOOSE YOUR GENDER]
Athletes are athletes, right? Well, mostly. But males and females reach optimum performance in different ways. Start by telling us which you are.
I'm a female and I don't do weak
I'm a male, let's cut to the chase
[CHOOSE YOUR GOAL]
Get Shredded

(lose weight)
Get Jacked

(build muscle)
Build Strength

(lift big weight)
Be Undefeatable

(enhance sports performance)
Get Slim

(lose weight)
Get Curves

(build muscle)
Get Stronger

(increase strength)
Be Undefeatable

(enhance sports performance)
[RATE YOUR ACTIVITY]
[ENTER YOUR INFORMATION]

YOUR PERSONALIZED FITNESS PLAN

This is the plan description.

TIPS:


Getting Shredded requires a combination of 2 components, reducing body fat and increasing muscle mass. The bigger your muscles are, and the less fat you have, the more shredded you look. Let’s say we’re talking about getting chiseled abs. If you don’t have enough muscle to peak up and make a significant dip between muscles, you’re not going to see any difference. You’re stomach is just going to look flat, which is great if that’s what you’re going for. People that don’t want to look “too big” should be focusing more on the stamina aspect and challenging the balance aspect of the exercise than the strength. Those than want more significant, deeper cuts between muscles should focus less on the balancing aspect of the exercise and keep the strength high, while always reaching that last rep.


When you’re actually working out, you’re goal is to increase muscle mass. So you’re wanting to push yourself to go as heavy in weight as possible, while burning as many calories as possible.  The more muscles you work at one time, the more energy your body requires. Your body requires more energy because each muscle requires a certain amount of energy to help perform a particular task.

Rest periods vary on a program where you’re trying to get some cuts. You want as little rest as possible without having to sacrifice strength too much. Your ultimate look is going to depend on the amount of strength that is focused on. So again, if we’re talking about abs and Your goal is to just be “flat” without deep cuts, less strength is needed, therefore less Rest is needed. on the other hand, if You want deeper cut between Your ab muscles, take a little more time to Rest So that You can keep Your strength up, keeping Your muscles bigger, and ultimately developing deeper cuts.


Optimal rest period:


30 - 60 seconds

Example Routine:


    week 1 week 2 week 3 week 4  
    sets x reps sets x reps sets x reps sets x reps  
Day 1 Crunches on Exercise Ball 3 x 10 2 x 15 2 x 20 2 x 25 stable*
  Plank 60 secs 90 secs 120 secs 150 secs balance*
  Cable High to Low Torso Twists 3 x 10 2 x 15 2 x 20 2 x 25 stable*
  Oblique Cable Crunches 3 x 10 2 x 15 2 x 20 2 x 25 balance*
  Dumbbell Reverse Crunches 3 x 10 2 x 15 2 x 20 2 x 25 stable*
  Bench Knee-ups 3 x 10 2 x 15 2 x 20 2 x 25 balance*
  Machine Calf Raises 6 x 10 4 x 15 4 x 20 4 x 25 stable*
  Dumbbell Shrugs 6 x 10 4 x 15 4 x 20 4 x 25 balance*
                             
Day 2 Flat Bench Barbell Press 3 x 10 2 x 15 2 x 20 2 x 25 stable*
  Push-ups 3 x 10 2 x 15 2 x 20 2 x 25 balance*
  Incline Dumbbell Chest Press 3 x 10 2 x 15 2 x 20 2 x 25 stable*
  Cable Low to High Chest Flys 3 x 10 2 x 15 2 x 20 2 x 25 balance*
  Lat Pull Downs 3 x 10 2 x 15 2 x 20 2 x 25 stable*
  Pull-ups 3 x 10 2 x 15 2 x 20 2 x 25 balance*
  Seated Cable Rows 3 x 10 2 x 15 2 x 20 2 x 25 stable*
  Rope Pull Downs 3 x 10 2 x 15 2 x 20 2 x 25 balance*
  Horizontal Pull-ups 3 x 10 2 x 15 2 x 20 2 x 25 stable*
  Dumbbell Reverse Flys 3 x 10 2 x 15 2 x 20 2 x 25 balance*
                             
Day 3 Front Lunges 6 x 10 4 x 15 4 x 20 4 x 25 stable*
  Exercise Ball Leg Extensions 6 x 10 4 x 15 4 x 20 4 x 25 balance*
  Stiff Leg Dead Lifts 6 x 10 4 x 15 4 x 20 4 x 25 stable*
  Lying Ham Curls with Exercise Ball 6 x 10 4 x 15 4 x 20 4 x 25 balance*
  Selectorized Shoulder Press 3 x 10 2 x 15 2 x 20 2 x 25 stable*
  Dumbbell Neutral Grip Frontal Raises 3 x 10 2 x 15 2 x 20 2 x 25 balance*
  Upright Rows with Rope 3 x 10 2 x 15 2 x 20 2 x 25 stable*
  Dumbbell Lateral Raises 3 x 10 2 x 15 2 x 20 2 x 25 balance*
                             
Day 4 Lying Concentrated Cable Curls 3 x 10 2 x 15 2 x 20 2 x 25 stable*
  Standing Dumbbell Curls 3 x 10 2 x 15 2 x 20 2 x 25 balance*
  Machine Biceps Curls 3 x 10 2 x 15 2 x 20 2 x 25 stable*
  Bentover Dumbbell Curls 3 x 10 2 x 15 2 x 20 2 x 25 balance*
  Dumbbell Lying Triceps Extensions 3 x 10 2 x 15 2 x 20 2 x 25 stable*
  Bench Dips 3 x 10 2 x 15 2 x 20 2 x 25 balance*
  Reverse Grip Cable Triceps Extensions 3 x 10 2 x 15 2 x 20 2 x 25 stable*
  Cable Triceps Press Downs 3 x 10 2 x 15 2 x 20 2 x 25 balance*


* To increase intensity and endurance for this program, you can superset a stablized exercise (one that does not challenge your balance) with an exercise that challenges your balance for each muslce group (ex: Do a set of weighted exercise ball crunches immediately followed by a set of planks followed by a rest. Repeat superset.). Challenging your balance increases muscles worked during an exercise (more muscles worked = more calories burned). Balance can be challenged by performing exercises using exercise balls, bosu balls, air-x pads, or performing exercises on one foot.

TIPS:


GETting JACKED is all about volume (number of sets x number of reps) and keeping a high intensity (going heavy is your goal here). Because because high intensity is so important here, you can alternate back and forth between this program and the lift BUILD STRENGTH program. Another thing to keep in mind when you walk in the gym is whatever muscle you want to get big the most, you want to work it at the beginning of your workout [ex: Day 1 is for chest and tris. Normally you would work primary movers (chest) before secondary movers (tris) because your triceps are needed for many chest exercises. But, if your more concerned about your triceps getting than your chest, work your triceps first while you still have plenty of stored glycogen for optimal energy. Your intensity during your tricep exercises will be much high at the beginning of your workout than at the end.]

Optimal rest period:


45 - 60 seconds


Example Routine:


 
 
week 1
week 2
week 3
week 4
 
 
sets x reps
sets x reps
sets x reps
sets x reps
Day 1
low to high cable fly
3 x 12
 4 x 10
5 x 8
5 x 6
 
high to low cable fly
3 x 12
4 x 10
5 x 8
5 x 6
 
flat dumbbell chest press
3 x 12
4 x 10
5 x 8
5 x 6
 
Plated decline chest press
3 x 12
4 x 10
5 x 8
5 x 6
 
Weighted dips
3 x 12
4 x 10
5 x 8
5 x 6
 
Lying dumbbell tricep extension
3 x 12
4 x 10
5 x 8
5 x 6
 
Tricep rope extension
3 x 12
4 x 10
5 x 8
5 x 6
 
Reverse grip cable tricep extension
3 x 12
4 x 10
5 x 8
5 x 6
 
 
 
 
 
 
Day 2
Wide grip lat pull down
3 x 12
4 x 10
5 x 8
5 x 6
 
Plated height to low row
3 x 12
4 x 10
5 x 8
5 x 6
 
Selectorized low row
3 x 12
4 x 10
5 x 8
5 x 6
 
Selectorized wide grip high row
3 x 12
4 x 10
5 x 8
5 x 6
 
Standing dumbbell curl
3 x 12
4 x 10
5 x 8
5 x 6
 
Bentover dumbbell curls
3 x 12
4 x 10
5 x 8
5 x 6
 
Standing cable curl (weight behind)
3 x 12
4 x 10
5 x 8
5 x 6
 
Reverse grip ez bar curl
3 x 12
4 x 10
5 x 8
5 x 6
 
 
 
 
 
 
Day 3
Angled smith machine squat
3 x 12
4 x 10
5 x 8
5 x 6
 
Hammer strength stiff leg dead lift
3 x 12
4 x 10
5 x 8
5 x 6
 
Angled smith machine reverse lunge
3 x 12
4 x 10
5 x 8
5 x 6
 
Selectorized leg extension
3 x 12
4 x 10
5 x 8
5 x 6
 
Selectorized seated leg curl
3 x 12
4 x 10
5 x 8
5 x 6
 
Selectorized back extension
3 x 12
4 x 10
5 x 8
5 x 6
 
 
 
 
 
 
Day 4
Hammer strength shoulder press
3 x 12
4 x 10
5x8
5 x 6
 
Neutral grip dumbbell frontal raise
3 x 12
4 x 10
5x8
5 x 6
 
Lateral dumbbel raise
3 x 12
4 x 10
5x8
5 x 6
 
Front barbell shrug
3 x 12
4 x 10
5x8
5 x 6
 
Dumbbell shrug
3 x 12
4 x 10
5x8
5 x 6
 
Smith machine 1 arm dumbbell shrug
3 x 12
4 x 10
5x8
5 x 6
 
 
 
 
 
 
Day 5
High to low torso twist
3 x 12
4 x 10
5x8
5 x 6
 
Oblique cable crunch
3 x 12
4 x 10
5x8
5 x 6
 
Reverse dumbbell crunch
3 x 12
4 x 10
5x8
5 x 6
 
Exercise ball dumbbell crunch
3 x 12
4 x 10
5x8
5 x 6
 
Calf raise (leg press machine)
3 x 12
4 x 10
5x8
5 x 6
 
Standing selectorized calf raise
3 x 12
4 x 10
5x8
5 x 6
 
Seated calf raise
3 x 12
4 x 10
5x8
5 x 6
 
Toe raise
3 x 12
4 x 10
5x8
5 x 6


TIPS:


When your goal is BUILD STRENGTH, rest is particularly important. It’s all about lifting as much weight as possible and having the fuel to do it. During your workout, there is an increased demand for energy, so your body needs to break down the stored form of carbs (the preferred source of energy when you lift heavy), fats, and protein to eventually release a usable form of energy, ATP. Your body can only break these energy stores down so fast. When you combine this limited rate of ATP generation with the high demand of ATP needed to lift heavy weight, it only makes sense that you’re going to need plenty of time to rest between each set (presented below).

To add to this, your body generates ATP much faster when it is produced from stored carbs (glycogen stores in your muscles and liver), which is why you want to eat plenty of carbs throughout the day to have maximum glycogen stores available during your workout.


Optimal rest period for this goal:


3 - 5 minutes

Example Routine:


    week 1 week 2 week 3 week 4
    sets x reps sets x reps sets x reps sets x reps
Day 1 Incline Barbell Bench Press 3 x 8 4 x 6 5 x 4 6 x 3
  Wide Grip Lat Pull Downs 3 x 8 4 x 6 5 x 4 6 x 3
  Flat Smith Machine Barbbell Bench Press 3 x 8 4 x 6 5 x 4 6 x 3
  T-bar Rows 3 x 8 4 x 6 5 x 4 6 x 3
  High to Low Cable Flys 3 x 8 4 x 6 5 x 4 6 x 3
                           
Day 2 Smith Machine Squats 3 x 8 4 x 6 5 x 4 6 x 3
  Hammer Strength Stiff Leg Dead Lifts 3 x 8 4 x 6 5 x 4 6 x 3
  Selectorized Leg Extensions 3 x 8 4 x 6 5 x 4 6 x 3
  Selectorized Seated Leg Curls 3 x 8 4 x 6 5 x 4 6 x 3
  Selectorized Crunches 3 x 8 4 x 6 5 x 4 6 x 3
  Selectorized Back Extensions 3 x 8 4 x 6 5 x 4 6 x 3
  Cable High to Low Torso Twists 3 x 8 4 x 6 5 x 4 6 x 3
  Cable Low to High Torso twists 3 x 8 4 x 6 5 x 4 6 x 3
                           
Day 3 Hammer Strength Shoulder Press 3 x 8 4 x 6 5 x 4 6 x 3
  Calf Raises (Leg Press Machine) 3 x 8 4 x 6 5 x 4 6 x 3
  Dumbbell Frontal Raises 3 x 8 4 x 6 5 x 4 6 x 3
  Seated Calf Raises 3 x 8 4 x 6 5 x 4 6 x 3
  Selectorized Lateral Raises 3 x 8 4 x 6 5 x 4 6 x 3
  Toe Raises 3 x 8 4 x 6 5 x 4 6 x 3
                           
Day 4 Weighted Dips 3 x 8 4 x 6 5 x 4 6 x 3
  Selectorized Biceps Curls 3 x 8 4 x 6 5 x 4 6 x 3
  Back Barbell Shrugs 3 x 8 4 x 6 5 x 4 6 x 3
  Cable Triceps Press Downs 3 x 8 4 x 6 5 x 4 6 x 3
  Standing Dumbell Curls 3 x 8 4 x 6 5 x 4 6 x 3
  Front Barbell Shrugs 3 x 8 4 x 6 5 x 4 6 x 3
  Lying Triceps Extensions 3 x 8 4 x 6 5 x 4 6 x 3
  Standing Cable Biceps Curls (Weight in Front) 3 x 8 4 x 6 5 x 4 6 x 3
  1 Arm Smith Machine Shrugs 3 x 8 4 x 6 5 x 4 6 x 3


TIPS:


Say you’re on a rec sports team, and you want to take your team to the top. You want to BE UNDEFEATABLE. That means you want to dominate flag football, basketball, volleyball, dodgeball, all of the above. Performance to get there is gonna require some POWER.

POWER is a combination of STRENGTH + SPEED. So we’re going to do a strength exercise (like the Barbell Bench Press) immediately followed by a speed exercise (like the Medicine Ball Chest Pass) for the same muscle group (in this example, the chest), followed by a rest before the next set.


During the STREGTH exercise, the idea is to try to lift as much weight as safely possible. The SPEED exercise is more about performing an exercise as fast as can be controlled in good form with a significantly lighter weight (such as exercises like the Medicine Ball Chest Pass with a medicine ball that weighs ~3% of your body weight or exercises like Box Jumps with your body weight).

Optimal rest period:


1 - 2 minutes

Example Routine:


    week 1 week 2 week 3 week 4  
    sets x reps sets x reps sets x reps sets x reps  
Days 1 & 4 Barbell Bench Press 3 x 5 4 x 4 4 x 4 5 x 3 strength
  Medicine Ball Chest Passes 3 x 10 4 x 8 4 x 8 5 x 6 speed
  Barbell Squats 3 x 5 4 x 4 4 x 4 5 x 3 strength
  Box Jumps 3 x 10 4 x 8 4 x 8 5 x 6 speed
  Seated Rows 3 x 5 4 x 4 4 x 4 5 x 3 strength
  Woodchop Throws 3 x 10 4 x 8 4 x 8 5 x 6 speed
  Hammer Strength Shoulder Press 3 x 5 4 x 4 4 x 4 5 x 3 strength
  Medicine Ball Scoop Tosses 3 x 10 4 x 8 4 x 8 5 x 6 speed

TIPS:


Getting Slim requires a combination of 2 components, reducing body fat and increasing muscle mass. The bigger your muscles are, and the less fat you have, the more shredded you look. Let’s say we’re talking about getting chiseled abs. If you don’t have enough muscle to peak up and make a significant dip between muscles, you’re not going to see any difference. You’re stomach is just going to look flat, which is great if that’s what you’re going for. People that don’t want to look “too big” should be focusing more on the stamina aspect and challenging the balance aspect of the exercise rather than the strength. Those than want more significant, deeper cuts between muscles should focus less on the balancing aspect of the exercise and keep the strength high, while always reaching that last rep.


When you’re actually working out, you’re goal is to increase muscle mass. So you’re wanting to push yourself to go as heavy in weight as possible, while burning as many calories as possible.  The more muscles you work at one time, the more energy your body requires. Your body requires more energy because each muscle requires a certain amount of energy to help perform a particular task.

Rest periods vary on a program where you’re trying to get some cuts. You want as little rest as possible without having to sacrifice strength too much. Your ultimate look is going to depend on the amount of strength that is focused on. So again, if we’re talking about abs and Your goal is to just be “flat” without deep cuts, less strength is needed, therefore less Rest is needed. On the other hand, if you want deeper cut between Your ab muscles, take a little more time to Rest so that You can keep Your strength up, keeping Your muscles bigger, and ultimately developing deeper cuts.


Optimal rest period:


30 - 60 seconds

Example Routine:


    week 1 week 2 week 3 week 4  
    sets x reps sets x reps sets x reps sets x reps  
Day 1 Crunches on Exercise Ball 3 x 10 2 x 15 2 x 20 2 x 25 stable*
  Plank 60 secs 90 secs 120 secs 150 secs balance*
  Cable High to Low Torso Twists 3 x 10 2 x 15 2 x 20 2 x 25 stable*
  Oblique Cable Crunches 3 x 10 2 x 15 2 x 20 2 x 25 balance*
  Dumbbell Reverse Crunches 3 x 10 2 x 15 2 x 20 2 x 25 stable*
  Bench Knee-ups 3 x 10 2 x 15 2 x 20 2 x 25 balance*
  Machine Calf Raises 6 x 10 4 x 15 4 x 20 4 x 25 stable*
                             
Day 2 Flat Bench Barbell Press 3 x 10 2 x 15 2 x 20 2 x 25 stable*
  Push-ups 3 x 10 2 x 15 2 x 20 2 x 25 balance*
  Incline Dumbbell Chest Press 3 x 10 2 x 15 2 x 20 2 x 25 stable*
  Cable Low to High Chest Flys 3 x 10 2 x 15 2 x 20 2 x 25 balance*
  Lat Pull Downs 3 x 10 2 x 15 2 x 20 2 x 25 stable*
  Pull-ups 3 x 10 2 x 15 2 x 20 2 x 25 balance*
  Seated Cable Rows 3 x 10 2 x 15 2 x 20 2 x 25 stable*
  Rope Pull Downs 3 x 10 2 x 15 2 x 20 2 x 25 balance*
  Horizontal Pull-ups 3 x 10 2 x 15 2 x 20 2 x 25 stable*
  Dumbbell Reverse Flys 3 x 10 2 x 15 2 x 20 2 x 25 balance*
                             
Day 3 Front Lunges 6 x 10 4 x 15 4 x 20 4 x 25 stable*
  Exercise Ball Leg Extensions 6 x 10 4 x 15 4 x 20 4 x 25 balance*
  Stiff Leg Dead Lifts 6 x 10 4 x 15 4 x 20 4 x 25 stable*
  Lying Ham Curls with Exercise Ball 6 x 10 4 x 15 4 x 20 4 x 25 balance*
  Selectorized Shoulder Press 3 x 10 2 x 15 2 x 20 2 x 25 stable*
  Dumbbell Neutral Grip Frontal Raises 3 x 10 2 x 15 2 x 20 2 x 25 balance*
  Upright Rows with Rope 3 x 10 2 x 15 2 x 20 2 x 25 stable*
  Dumbbell Lateral Raises 3 x 10 2 x 15 2 x 20 2 x 25 balance*
                             
Day 4 Lying Concentrated Cable Curls 3 x 10 2 x 15 2 x 20 2 x 25 stable*
  Standing Dumbbell Curls 3 x 10 2 x 15 2 x 20 2 x 25 balance*
  Machine Biceps Curls 3 x 10 2 x 15 2 x 20 2 x 25 stable*
  Bentover Biceps Curls 3 x 10 2 x 15 2 x 20 2 x 25 balance*
  Dumbbell Lying Triceps Extensions 3 x 10 2 x 15 2 x 20 2 x 25 stable*
  Bench Dips 3 x 10 2 x 15 2 x 20 2 x 25 balance*
  Reverse Grip Cable Triceps Extensions 3 x 10 2 x 15 2 x 20 2 x 25 stable*
  Cable Triceps Press Downs 3 x 10 2 x 15 2 x 20 2 x 25 balance*



* To increase intensity and endurance for this program, you can superset a stablized exercise (one that does not challenge your balance) with an exercise that challenges your balance for each muslce group (ex: Do a set of weighted exercise ball crunches immediately followed by a set of planks followed by a rest. Repeat superset.). Challenging your balance increases muscles worked during an exercise (more muscles worked = more calories burned). Balance can be challenged by performing exercises using exercise balls, bosu balls, air-x pads, or performing exercises on one foot.

TIPS:


GETting CURVES is all about volume (number of sets x number of reps) and keeping a high intensity (going heavy is your goal here). Because high intensity is so important here, you can alternate back and forth between this program and the BUILD STRENGTH program. Another thing to keep in mind when you walk in the gym is that whatever muscle you want to grow the most, you want to work that muscle at the beginning of your workout [ex: Day 3 is for "thighs" (quads + hamstrings), "butt" (glutes) and lower back. If your more concerned about your glutes than your quads, hamstrings, or lower back, do exercises that require your glutes (Angled smith machine squat, Angled smith machine reverse lunge, and Stiff leg dead lift) before you do exercises specifically for the quads, hamstrings, or lower back (Selectorized leg extension, Selectorized seated leg curl, Selectorized back extension) while you still have plenty of stored glycogen for optimal energy. Your intensity during your glute exercises will be much high at the beginning of your workout than at the end.]

Optimal rest period:


45 - 60 seconds


Example Routine:


    week 1 week 2 week 3 week 4
    sets x reps sets x reps sets x reps sets x reps
Day 1 Low to High Cable Flys 3 x 12 4 x 10 5 x 8 5 x 6
  High to Low Cable Flys 3 x 12 4 x 10 5 x 8 5 x 6
  Flat Dumbbell Chest Press 3 x 12 4 x 10 5 x 8 5 x 6
  Plated Decline Chest Press 3 x 12 4 x 10 5 x 8 5 x 6
  Weighted Dips 3 x 12 4 x 10 5 x 8 5 x 6
  Lying Dumbbell Tricep Extensions 3 x 12 4 x 10 5 x 8 5 x 6
  Triceps Rope Extensions 3 x 12 4 x 10 5 x 8 5 x 6
  Reverse Grip Cable Tricep Extensions 3 x 12 4 x 10 5 x 8 5 x 6
                           
Day 2 Wide Grip Lat Pull Downs 3 x 12 4 x 10 5 x 8 5 x 6
  Plated Height to Low Rows 3 x 12 4 x 10 5 x 8 5 x 6
  Selectorized Low Rows 3 x 12 4 x 10 5 x 8 5 x 6
  Selectorized Wide Grip High Rows 3 x 12 4 x 10 5 x 8 5 x 6
  Standing Dumbbell Curls 3 x 12 4 x 10 5 x 8 5 x 6
  Machine Biceps Curls 3 x 12 4 x 10 5 x 8 5 x 6
  Standing Cable Biceps Curls (Weight Behind) 3 x 12 4 x 10 5 x 8 5 x 6
  Reverse Grip EZ Bar Curls 3 x 12 4 x 10 5 x 8 5 x 6
                           
Day 3 Angled Smith Machine Squats 3 x 12 4 x 10 5 x 8 5 x 6
  Hammer Strength Stiff Leg Dead Lifts 3 x 12 4 x 10 5 x 8 5 x 6
  Angled Smith Machine Reverse Lunges 3 x 12 4 x 10 5 x 8 5 x 6
  Selectorized Leg Extensions 3 x 12 4 x 10 5 x 8 5 x 6
  Selectorized Seated Leg Curls 3 x 12 4 x 10 5 x 8 5 x 6
  Selectorized Back Extensions 3 x 12 4 x 10 5 x 8 5 x 6
                           
Day 4 Hammer Strength Shoulder Press 3 x 12 4 x 10 5 x 8 5 x 6
  Neutral Grip Dumbbell Frontal Raises 3 x 12 4 x 10 5 x 8 5 x 6
  Lateral Dumbbell Raises 3 x 12 4 x 10 5 x 8 5 x 6
  Front Barbell Shrugs 3 x 12 4 x 10 5 x 8 5 x 6
  Dumbell Shrugs 3 x 12 4 x 10 5 x 8 5 x 6
  Smith Machine 1 Arm Dumbbell Shrugs 3 x 12 4 x 10 5 x 8 5 x 6
                           
Day 5 High to Low Torso Twists 3 x 12 4 x 10 5 x 8 5 x 6
  Oblique Cable Crunches 3 x 12 4 x 10 5 x 8 5 x 6
  Reverse Crunches 3 x 12 4 x 10 5 x 8 5 x 6
  Exercise Ball Dumbbell Crunches 3 x 12 4 x 10 5 x 8 5 x 6
  Calf Raises (Leg Press Machine) 3 x 12 4 x 10 5 x 8 5 x 6
  Standing Selectorized Calf Raises 3 x 12 4 x 10 5 x 8 5 x 6
  Seated Calf Raises 3 x 12 4 x 10 5 x 8 5 x 6
  Toe Raises 3 x 12 4 x 10 5 x 8 5 x 6


TIPS:


When your goal is BUILD STRENGTH, rest is particularly important. It’s all about lifting as much weight as possible and having the fuel to do it. During your workout, there is an increased demand for energy, so your body needs to break down the stored form of carbs (the preferred source of energy when you lift heavy), fats, and protein to eventually release a usable form of energy, ATP. Your body can only break these energy stores down so fast. When you combine this limited rate of ATP generation with the high demand of ATP needed to lift heavy weight, it only makes sense that you’re going to need plenty of time to rest between each set (presented below).

To add to this, your body generates ATP much faster when it is produced from stored carbs (glycogen stores in your muscles and liver), which is why you want to eat plenty of carbs throughout the day to have maximum glycogen stores available during your workout.


Optimal rest period for this goal:


3 - 5 minutes

Example Routine:


    week 1 week 2 week 3 week 4
    sets x reps sets x reps sets x reps sets x reps
Day 1 Incline Barbell Bench Press 3 x 8 4 x 6 5 x 4 6 x 3
  Wide Grip Lat Pull Downs 3 x 8 4 x 6 5 x 4 6 x 3
  Flat Smith Machine Barbbell Bench Press 3 x 8 4 x 6 5 x 4 6 x 3
  T-bar Rows 3 x 8 4 x 6 5 x 4 6 x 3
  High to Low Cable Flys 3 x 8 4 x 6 5 x 4 6 x 3
                           
Day 2 Smith Machine Squats 3 x 8 4 x 6 5 x 4 6 x 3
  Hammer Strength Stiff Leg Dead Lifts 3 x 8 4 x 6 5 x 4 6 x 3
  Selectorized Leg Extensions 3 x 8 4 x 6 5 x 4 6 x 3
  Selectorized Seated Leg Curls 3 x 8 4 x 6 5 x 4 6 x 3
  Selectorized Crunches 3 x 8 4 x 6 5 x 4 6 x 3
  Selectorized Back Extensions 3 x 8 4 x 6 5 x 4 6 x 3
  Cable High to Low Torso Twists 3 x 8 4 x 6 5 x 4 6 x 3
  Cable Low to High Torso twists 3 x 8 4 x 6 5 x 4 6 x 3
                           
Day 3 Hammer Strength Shoulder Press 3 x 8 4 x 6 5 x 4 6 x 3
  Calf Raises (Leg Press Machine) 3 x 8 4 x 6 5 x 4 6 x 3
  Dumbbell Frontal Raises 3 x 8 4 x 6 5 x 4 6 x 3
  Seated Calf Raises 3 x 8 4 x 6 5 x 4 6 x 3
  Selectorized Lateral Raises 3 x 8 4 x 6 5 x 4 6 x 3
  Toe Raises 3 x 8 4 x 6 5 x 4 6 x 3
                           
Day 4 Weighted Dips 3 x 8 4 x 6 5 x 4 6 x 3
  Selectorized Biceps Curls 3 x 8 4 x 6 5 x 4 6 x 3
  Barbell Shrugs (Weight Behind) 3 x 8 4 x 6 5 x 4 6 x 3
  Cable Triceps Press Downs 3 x 8 4 x 6 5 x 4 6 x 3
  Standing Dumbell Curls 3 x 8 4 x 6 5 x 4 6 x 3
  Front Barbell Shrugs 3 x 8 4 x 6 5 x 4 6 x 3
  Lying Triceps Extensions 3 x 8 4 x 6 5 x 4 6 x 3
  Standing Cable Biceps Curls (Weight in Front) 3 x 8 4 x 6 5 x 4 6 x 3
  1 Arm Smith Machine Shrugs 3 x 8 4 x 6 5 x 4 6 x 3

TIPS:


Say you’re on a rec sports team and you want to take your team to the top. You want to BE UNDEFEATABLE. That means you want to dominate flag football, basketball, volleyball, dodgeball, all of the above. Performance to get there is gonna require some POWER.

POWER is a combination of STRENGTH + SPEED. So we’re going to do a strength exercise (like the Barbell Bench Press) immediately followed by a speed exercise (like the Medicine Ball Chest Pass) for the same muscle group (in this example, the chest), followed by a rest before the next set.

During the STREGTH exercise, the idea is to try to lift as much weight as safely possible. The SPEED exercise is more about performing an exercise as fast as can be controlled in good form with a significantly lighter weight (such as exercises like the Medicine Ball Chest Pass with a medicine ball that weighs ~3% of your body weight or exercises like Box Jumps with your body weight).


Optimal rest period:


1 - 2 minutes

Example Routine:


    week 1 week 2 week 3 week 4  
    sets x reps sets x reps sets x reps sets x reps  
Days 1 & 4 Barbell Bench Press 3 x 5 4 x 4 4 x 4 5 x 3 strength
  Medicine Ball Chest Passes 3 x 10 4 x 8 4 x 8 5 x 6 speed
  Barbell Squats 3 x 5 4 x 4 4 x 4 5 x 3 strength
  Box Jumps 3 x 10 4 x 8 4 x 8 5 x 6 speed
  Seated Rows 3 x 5 4 x 4 4 x 4 5 x 3 strength
  Woodchop Throws 3 x 10 4 x 8 4 x 8 5 x 6 speed
  Hammer Strength Shoulder Press 3 x 5 4 x 4 4 x 4 5 x 3 strength
  Medicine Ball Scoop Tosses 3 x 10 4 x 8 4 x 8 5 x 6 speed

I would like to weight at a rate of:  
It is estimated that you will reach your goal weight of lbs in weeks at your current level of exercise if you use the guidelines in the table below.
Daily Calorie Recommendation: calories/day
Protein: grams/day
Carbs: grams/day
Fat: grams/day


Print Your Plan
Always consult a physician before participating in any fitness routine and/or nutritional plan.