If you’re needing a new beginning, coming back to training after a long layoff, or are 30 or 40 something and want to follow a no B.S. plan then this is for you.
We’ve already listed a few principles to establish a foundation, but now it’s time to get down to business. The following program starts the “Best Physique” training plan with weeks one through six. It will establish a base for building a muscular, lean physique. Pure and simple. What isn’t included are trendy techniques, unrealistic requirements, and cool-sounding titles (unless you want to call Best Physique super cool or not).
The purpose here is to avoid complicating the muscle building process. Try this plan out for the first six weeks and let me know how you do in the comments below.
The Best Physique Program Weeks 1 to 6
First, let’s get a few important details out of the way.
- Shoot for six weeks on the program. Another time frame to go by would be one month (about four weeks) if you prefer.
- This program is built on a three day per week commitment. The days are up to you, but be sure that they are nonconsecutive such as Monday, Wednesday, Friday or Tuesday, Thursday, Saturday.
- Think strength. This will be the time you build a base of strength so you’ll be ready for the next few phases to come. Focus on form, technique, and getting stronger.
- Resist the desire to do more volume. Keep it moderate and have patience.
- Perform a general warm up of five to 10 minutes of walking, biking, elliptical, or any other favorite light cardiovascular work before hitting the weights.
- Don’t skip or fly through your specific warm up sets. This is your time to focus on form and to effectively “activate” your muscles for the heavier work to come.
- Progress smartly. Stay within the rep ranges, but if you go over simply add just a little more weight (five pounds for upper and 10 pounds for lower body exercises). Don’t go overboard. Again, have patience.
- Rest only 60 to 120 seconds between sets. If you can’t hit your target reps on the next set then simply reduce the weight slightly.
- After six weeks (or, if you choose, a month) either take a few days off ( 3 or 4 days) from the program completely or downgrade the intensity level for an entire week avoiding muscular failure on all sets.
- Don’t forget to comment below about your progress.
- Good luck!
*Perform 1 set for a warm up of 15 reps with a light weight and then go for 3 sets of 6-8 reps each.
Incline bench dumbbell press
Barbell back squat
Lying leg curl
Seated calf raise
Seated dumbbell shoulder press
*Perform 1 set for a warm up of 15 reps with a light weight and then go for 3 sets of 8-10 reps each.
Flat bench dumbbell press
Bent-over barbell row
Dumbbell Romanian deadlift
Parallel bar triceps dip
Hanging leg lift
*Perform 1 set for a warm up of 15 reps with a light weight and then go for 3 sets of 10-12 reps each.
Incline bench barbell press
Narrow-grip cable row
Seated or lying leg curl
Standing calf raise
Standing barbell shoulder press
3-way sit up
List of the entire program: