This six-week program is designed to build muscle and
strength while simultaneously helping you lean down. It fea-
tures four major workouts each targeting either your upper or
lower body. Each workout focuses primarily on building mus-
cle. That’s accomplished either through lower rep strength
training or with slightly higher reps and supersets that are
sure to improve your conditioning level and build muscle.
There’s also an optional cardio and core day if leaning down
and bringing out the six-pack is high on your wish list.Before You Begin
This program will definitely test your limits. You’ll train each
muscle twice a week giving them plenty of stimuli to grow
and you will also get in a cardio and intervals workout. Each
workout will challenge you to move heavy weight or grindthrough high reps. And, as if that weren’t enough, these
workouts will also keep you moving with supersets and
circuits. Get ready to break a sweat and build a pump! To
promote maximum muscle growth it’s ideal to have a rest
day between the strength and hypertrophy workouts. For
example, on Monday and Tuesday do workouts 1 and 2,
take Wednesday off, and then perform workouts 3 and 4
on Thursday and Friday. The Day 5 workout can be plugged
in over the weekend or however it fits your schedule. In38 AUGUST 2017 | ironmanmagazine.comummer is in full swing. Depending on where you are, there
might be beach parties and bikinis. There’s no doubt plenty of
fun in the sun. But, regardless of your location, you still have
Splenty of time to look your best before the end of the season.
DAY 1: UPPER BODY STRENGTH
EXERCISE SETS REPS
Dumbbell Bench Press 3 5
Krok Row 3 5
Incline Bench Press 3 6
Barbell Row 3 6
Seated Military Press 3 8
Wide Grip Cable Pulldown 3 8
Preacher Curl 3 10
Skullcrusher 3 10DAY 2: LOWER BODY STRENGTH
EXERCISE SETS REPS
Front Squat 3 5
Barbell Lunge (One leg at a time) 3 8 each
Romanian Dumbbell Deadlift 3 8
Bulgarian Split Squat
(Rear Foot Elevated Split Squat) 3 10 each
Lying Leg Curl 3 10
Standing Calf Raise 4 12
Exercise Ball Pike 4 10
Exercise Ball Knee Tuck 4 10
Exercise Ball Crunch 4 10THE WORKOUT
DAY 3: UPPER BODY HYPERTROPHY
EXERCISE SETS REPS
Chin-Up (Weighted if needed) 3 10
Standing Alternating Overhead
Dumbbell Press 3 10 each
Barbell Row 3 12
Bench Press 3 12
Lying Prone Row on Incline Bench 3 8
Wide Grip Cable Pulldown 3 8
Preacher Curl 3 10
Skullcrusher 3 10DAY 4: LOWER BODY HYPERTROPHY
EXERCISE SETS REPS
Conventional Deadlift 3 10
Front Squat 3 10 each
Single Leg Press 3 12
Romanian Dumbbell Deadlift 3 12
Standing Calf Raise 4 15
Exercise Ball Rollout 4 12DAY 5: CARDIO AND CORE
EXERCISE SETS REPS
Exercise Ball Pike 3 10
Exercise Ball Knee Tuck 3 10 each
Exercise Ball Crunch 3 12Cardio: Choose the rower, treadmill or bike and perform
eight rounds of intervals non-stop. Perform four rounds
of intervals working for 1 minute on and 1 minute off.
As well, do four rounds of intervals working for 30
seconds on and 30 seconds off.