The Ultimate Body Transformation Plan

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How a lot can you modify your physique in 4 weeks? Greater than you suppose – however solely when you’ve got three issues: a very good train plan, good consuming guidelines, and the appropriate perspective to comply with each with focus and dedication.

This four-week plan has been designed to continuously take a look at your physique and push it exterior of its consolation zone so your physique has no alternative however to construct new muscle mass and burn away physique fats to transform your physique. That’s why there are small tweaks to the programme every week: these modifications hold your physique guessing and, subsequently, altering.

Making an enormous alteration to your physique in simply 4 weeks is tough, however it may be performed. Begin as you imply to go on, each within the fitness center and the kitchen, and shortly these small steps will result in massive modifications in the way you look along with your shirt off .

1. The plan

The plan comprises two two-week blocks. The primary has 4 periods per week: chest and again; legs and abs; arms; and shoulders and abs. The second has 4 periods per week, and so they’re completely different: chest and triceps; legs and shoulders; chest and triceps; and again and biceps.

2. Sturdy begin

The exercises for the primary week of the primary block are beneath, then the periods for the second week of the block are detailed within the tables beneath that. Do the exercises so as, sticking to the units, reps, tempo and relaxation intervals detailed to start out the plan as strongly as doable.

The tempo code refers back to the variety of seconds taken to finish every a part of the train. Taking the bench press for instance, the primary digit refers to how lengthy you are taking to decrease the burden, the second digit how lengthy to pause on the backside of the carry, the third how lengthy taken to carry the burden, and at last the fourth digit refers to how lengthy you pause on the high of the motion.

3. Large end

The large change within the second block of the plan is that you just’ll practice your chest, again and arms muscle groups twice per week. This enhance in coaching quantity will shock your physique into constructing extra muscle mass, whereas additionally stripping away undesirable physique fats so that you get each greater and leaner. 

4. Regular positive aspects

The exercises comprise the identical workouts in the identical order for weeks one and two, after which weeks three and 4, however the units and reps change from week to week so that you push your muscle groups tougher. This strategy will hold your optimistic physique composition modifications coming.

5. Get your relaxation

We gained’t lie: this four-week plan is hard, however that’s what it takes to remodel your physique for the higher rapidly. Because of this good vitamin and high quality relaxation are important. Comply with the meals guidelines beneath to provide your physique the vitamins it wants, and attempt to get to mattress early every night time.

Food regimen Ideas

To construct lean muscle mass and get a flat stomach, what you eat is as necessary as the way you train. Comply with these 4 guidelines for achievement

Protein

Should you don’t eat sufficient protein – pink and chicken, fish and eggs – then don’t be shocked whenever you don’t add muscle as quick as you need. Lifting weights causes microscopic tears in your muscle groups, and it’s the consumption of protein that repairs this harm and rebuilds your muscle groups greater and stronger. Purpose for a minimum of a fist-sized portion of high-quality lean protein at each meal.

Carbs

You don’t want to chop out carbs altogether to remodel your physique, however making smarter carb selections will show you how to get greater, stronger and leaner. Keep away from sugar and restrict consumption of fast-release carbs like processed white bread and pasta, which have been stripped of a lot of their vitamins and fibre. As a substitute select slow-release carbs, comparable to candy potatoes and brown rice, in addition to loads of fibre-rich, nutrient-dense veg.

Greens

Should you battle to get your every day five-a-day then you definitely’re lacking out on a wealth of nutritional vitamins, minerals and different vitamins important to each higher well being and getting leaner. Eat all kinds of different-coloured veg to provide your physique the vitamins it wants after exhausting coaching, in addition to fibre to maintain you feeling fuller for longer and stabilise blood sugar ranges so that you gained’t be tempted by candy snacks.

Alcohol

To make the largest optimistic change to your physique in 4 weeks it’s best to take into account reducing out alcohol. It’s excessive in energy you don’t want, and an excessive amount of booze will kill your motivation to hit the fitness center exhausting and eat nicely. Your greatest wager is to stay to water, inexperienced tea and black espresso to remain hydrated and cargo up on antioxidants that can show you how to recuperate from train.

Block 1: Week 1

Monday Exercise: Chest And Again

1 Bench press

Units 3 Reps 10 Tempo 2010 Relaxation 60sec

Lie flat on a bench, holding a bar with a shoulder-width grip. Plant your ft on the ground and tense your muscle groups. Decrease the bar till it touches your chest, then press it again up powerfully.

2 Bent-over row

Units 3 Reps 10 Tempo 2011 Relaxation 60sec

Stand tall, holding a barbell with a shoulder-width overhand grip. Bend forwards, hinging out of your hips, however hold your chest up and your core braced. Row the bar as much as your physique, main along with your elbows, pause on the high, then decrease.

Three Incline dumbbell flye

Units 3 Reps 10 Tempo 2010 Relaxation 60sec

Lie on an incline bench, holding two dumbbells straight over your chest with straight arms. Bend your elbows barely, then decrease your fingers out to the edges till you are feeling a stretch throughout your chest. Squeeze your pecs to return to the beginning.

Four Lat pull-down

Units 3 Reps 10 Tempo 2011 Relaxation 60sec

Place your self on the machine with a shoulder-width overhand grip on the bar. Retaining your chest up and abs braced, pull the bar down, main along with your elbows. Maintain the underside place for a second, then return to the beginning.

5 One-arm cable press

Units 3 Reps 10 Tempo 2011 Relaxation 60sec

Stand tall along with your again to a cable machine, holding a D-handle in a single hand. Retaining your chest up and core braced, press your hand ahead till your arm is straight. Reverse again to the beginning and repeat for all of the reps, then swap arms.

6 Dumbbell pull-over

Units 3 Reps 10 Tempo 4010 Relaxation 60sec

Lie flat on a bench, holding a dumbbell in each fingers above your chest with straight arms. Decrease the burden behind your head in a gradual and managed motion, protecting your arms straight, then increase it again to the beginning place.

Wednesday Exercise: Legs And Abs

1 Again squat

Units 3 Reps 10 Tempo 2010 Relaxation 60sec

Stand tall, holding the bar throughout the again of your shoulders. Retaining your chest up and your complete physique tight, bend your knees to squat down as little as you may however don’t let your knees roll inwards. Push by way of your heels to face again up.

2 Romanian deadlift

Units 3 Reps 10 Tempo 2010 Relaxation 60sec

Stand tall, holding a barbell with an overhand grip. Retaining your chest up and core braced, bend forwards, hinging on the hips, to let the bar roll down the entrance of your legs till you are feeling a very good stretch in your hamstrings. Reverse the motion.

Three Leg extension

Units 3 Reps 10 Tempo 2011 Relaxation 60sec

Place your self accurately on the machine with the padded bar in opposition to the underside of your shins. Retaining your higher physique tight, increase your ft to straighten your legs. Pause on the high along with your quads engaged, then decrease again to the beginning.

Four Hamstring curl

Units 3 Reps 10 Tempo 2010 Relaxation 60sec

Place your self accurately on the machine with the padded bar in opposition to the again of your decrease legs. Retaining your higher physique tight, push your ft all the way down to bend your legs. Pause on the high along with your hamstrings engaged, then decrease again to the beginning.

5 Crunch

Units 3 Reps 10 Tempo 2011 Relaxation 60sec

Lie flat in your again with fingers by your temples and knees bent. Interact your higher abs to lift your torso off the bottom, then crunch your higher physique as much as meet your knees. Decrease slowly, protecting pressure in your abs all through.

6 Plank

Units 3 Time 30sec Tempo N/A Relaxation 60sec

Get into place along with your elbows underneath your shoulders, your ft collectively, and your hips raised with abs and glutes engaged so your physique kinds a straight line from head to heels. Maintain this place with out letting your hips drop.

Friday Exercise: Biceps And Triceps

1 Underhand lat pull-down

Units 3 Reps 10 Tempo 2011 Relaxation 60sec

Place your self on the machine with a shoulder-width underhand grip on the bar. Retaining your chest up and abs braced, pull the bar down, main along with your elbows. Maintain the underside place for a second, then return to the beginning.

2 Triceps dip

Units 3 Reps 6-10 Tempo 2010 Relaxation 60sec

Grip parallel bars with straight arms and your legs crossed behind you. Retaining your chest up and core braced, bend your elbows to decrease your physique till your elbows are bent at 90°. Press again as much as return to the beginning.

Three Dumbbell biceps curl

Units 3 Reps 10 Tempo 2011 Relaxation 60sec

Stand tall, holding a dumbbell in every hand along with your palms going through forwards. Retaining your elbows tight to your sides, curl the weights as much as shoulder top. Squeeze your biceps on the high, then decrease the weights again to the beginning.

Four Dumbbell triceps extension

Units 3 Reps 10 Tempo 2010 Relaxation 60sec

Stand tall, holding a dumbbell in every hand along with your arms straight over your head. Retaining your elbows pointing to the ceiling, decrease the weights behind your head, then straighten your arms to return to the beginning.

5 Cable biceps curl

Units 3 Reps 10 Tempo 2011 Relaxation 60sec

Stand tall in entrance of a cable machine, holding a double-rope deal with hooked up to the decrease pulley with palms going through. Retaining your chest up and elbows tight to your sides, curl your fingers as much as shoulder top. Squeeze your biceps on the high, then decrease.

6 Cable triceps press-down

Units 3 Reps 10 Tempo 2011 Relaxation 60sec

Stand tall in entrance of a cable machine, holding a double-rope deal with hooked up to the excessive pulley with palms going through. Retaining your chest up and elbows tight to your sides, press your fingers all the way down to straighten your arms, then slowly return to the beginning.

Saturday Exercise: Shoulders And Abs

1 Seated dumbbell overhead press

Units 3 Reps 10 Tempo 2010 Relaxation 60sec

Sit on an upright bench, holding a dumbbell in every hand at shoulder top. Retaining your chest up and core braced, press the weights straight overhead so your arms are straight. Slowly decrease again to the beginning.

2 Seated dumbbell lateral increase

Units 3 Reps 10 Tempo 2010 Relaxation 60sec

Sit on an upright bench, holding a lightweight dumbbell in every hand by your sides with a slight bend in your elbows. Retaining your chest up and core braced, increase the weights out to shoulder top, main along with your elbows, then return slowly to the beginning.

Three EZ-bar upright row

Units 3 Reps 10 Tempo 2011 Relaxation 60sec

Stand tall, holding an EZ-bar with a shoulder-width overhand grip. Retaining your chest up and core braced, row the bar as much as chin top, main along with your elbows. Pause on the high, then decrease the bar again to the beginning underneath management.

Four Hanging knee increase

Units 3 Reps 10 Tempo 1111 Relaxation 60sec

Hold from a pull-up bar with an overhand grip and straight legs. Brace your core and glutes and hold your ft collectively as your draw your knees up in the direction of your chest. Maintain this place, then straighten your legs to return to the beginning.

5 Weighted crunch

Units 3 Reps 10 Tempo 2011 Relaxation 60sec

Lie flat on a bench, holding a dumbbell or weight plate in opposition to your chest with each fingers, along with your knees bent. Interact your higher abs to lift your torso off the bottom, then crunch your higher physique as much as meet your knees. Decrease slowly.

6 Reverse crunch

Units 3 Reps 10 Tempo 2011 Relaxation 60sec

Lie flat in your again along with your arms flat on the ground and knees bent. Retaining your abs totally engaged all through, use your decrease abs to attract your knees in in the direction of your chest, then increase your hips off the bottom. Decrease again to the beginning.

Block 1: Week 2

Hold including lean muscle and blitzing stomach fats by upping your effort ranges and pushing exhausting

With the primary 4 periods of week 1 within the bag, you might already been feeling somewhat stronger and lighter in your ft, which is why we at the moment are going to up the ante to speed up your optimistic physique composition modifications.

The 4 exercises of the second week are just like these of the primary week. So as you’ll practice chest and triceps; legs and abs; arms; after which shoulders and abs. However there are two massive variations within the programme design to maintain you on monitor. First, you’re going to do an additional set of the primary and second transfer of every exercise. Then, for the ultimate 4 strikes of every session, the rep depend enhance by two to 12.

Why? Since you now know learn how to do these exercises nicely, so growing the quantity of labor your muscle groups should do will encourage your physique to maintain including muscle and burning off extra fats. Keep targeted and keep good type all through all 4 periods to maintain progressing as quick as doable.

Monday Exercise: Chest And Again

Train Units Reps Tempo Relaxation
1 Bench press 4 10 2010 60sec
2 Bent-over row 4 10 2011 60sec
Three Incline dumbbell flye 3 12 2010 60sec
Four Lat pull-down 3 12 2011 60sec
5 One-arm cable press 3 12 2011 60sec
6 Dumbbell pull-over 3 12 2010 60sec

Wednesday Exercise: Legs And Abs

Train Units Reps Tempo Relaxation
1 Squat 4 10 2010 60sec
2 Romanian deadlift 4 10 2010 60sec
Three Leg extension 3 12 2011 60sec
Four Hamstring curl 3 12 2011 60sec
5 Crunch 3 12 2011 60sec
6 Plank 3 45sec N/A 60sec

Friday Exercise: Biceps And Triceps

Train Units Reps Tempo Relaxation
1 Underhand lat pull-down 4 10 2011 60sec
2 Triceps dip 4 6-10 2010 60sec
Three Dumbbell biceps curl 3 12 2011 60sec
Four Dumbbell triceps ext 3 12 2010 60sec
5 Cable hammer curl 3 12 2011 60sec
6 Cable triceps extension 3 12 2011 60sec

Saturday Exercise: Shoulders And Abs

Train Units Reps Tempo Relaxation
1 Dumbbell overhead press 4 10 2010 60sec
2 Dumbbell lateral increase 4 10 2011 60sec
Three EZ-bar upright row 3 12 2011 60sec
Four Hanging knee increase 3 12 2011 60sec
5 Weighted crunch 3 12 2011 60sec
6 Reverse crunch 3 12 2011 60sec

Block 2: Week 1

Monday Exercise: Chest And Again

1 Incline bench press

Units 4 Reps 10 Tempo 3010 Relaxation 60sec

Lie flat on an incline bench, holding a bar with a shoulder-width grip. Plant your ft on the ground and tense your muscle groups. Decrease the bar down till it touches your chest, then press it again up powerfully.

2 Huge lat pull-down

Units 4 Reps 10 Tempo 3010 Relaxation 60sec

Place your self on the machine with a double shoulder-width overhand grip on the bar. Retaining your chest up and abs braced, pull the bar down, main along with your elbows. Maintain the underside place for a second, then return to the beginning.

Three Dumbbell bench press

Units 4 Reps 10 Tempo 3010 Relaxation 60sec

Lie flat on a flat bench, holding a dumbbell in every hand at chest top. Plant your ft on the ground and tense your muscle groups. Press the weights straight up so your arms are straight, then decrease them underneath management.

Four Seated cable row

Units 4 Reps 10 Tempo 3011 Relaxation 60sec

Sit on the machine, holding a double-grip cable attachment in each fingers. Retaining your chest up, row your fingers in in the direction of your physique, main along with your elbows. Pause on the high place, then return to the beginning.

5 One-arm cable press

Units 4 Reps 10 Tempo 3011 Relaxation 60sec

Stand tall along with your again to a cable machine, holding a D-handle in a single hand. Retaining your chest up and core braced, press your hand ahead till your arm is straight. Reverse again to the beginning and repeat for all of the reps, then swap arms.

6 Straight-arm cable pull-down

Units 4 Reps 10 Tempo 3010 Relaxation 60sec

Stand tall going through a cable machine, holding a straight bar deal with with each fingers. Retaining your chest arm, pull the bar down in the direction of your thighs in a clean arc, pause on the backside, then reverse the motion again to the beginning.

Wednesday Exercise: Legs And Shoulders

1 Again squat

Units 4 Reps 10 Tempo 3010 Relaxation 60sec

Stand tall, holding the bar throughout the again of your shoulders. Retaining your chest up and your complete physique tight, bend your knees to squat down as little as you may however don’t let your knees roll inwards. Push by way of your heels to face again up.

2 Overhead press

Units 4 Reps 10 Tempo 3010 Relaxation 60sec

Stand tall, holding the bar throughout the entrance of your chest with an overhand grip. Retaining your chest up and core engaged, press the bar straight overhead so your arms are straight. Decrease it underneath management to return to the beginning.

Three Leg extension

Units 4 Reps 10 Tempo 3011 Relaxation 60sec

Place your self accurately on the machine with the padded bar in opposition to the underside of your shins. Retaining your higher physique tight, increase your ft to straighten your legs. Pause on the high along with your quads engaged, then decrease again to the beginning.

Four Seated dumbbell lateral increase

Units 4 Reps 10 Tempo 3011 Relaxation 60sec

Sit on an upright bench, holding a lightweight dumbbell in every hand by your sides with a slight bend in your elbows. Retaining your chest up and core braced, increase the weights out to shoulder top, main along with your elbows, then return slowly to the beginning.

5 Hamstring curl

Units 4 Reps 10 Tempo 3011 Relaxation 60sec

Place your self accurately on the machine with the padded bar in opposition to the again of your decrease legs. Retaining your higher physique tight, push your ft all the way down to bend your legs. Pause on the high along with your hamstrings engaged, then decrease again to the beginning.

6 EZ-bar upright row

Units 4 Reps 10 Tempo 3011 Relaxation 60sec

Stand tall, holding an EZ-bar with a shoulder-width overhand grip. Retaining your chest up and core braced, row the bar as much as chin top, main along with your elbows. Pause on the high, then decrease the bar again to the beginning underneath management.

Friday Exercise: Chest And Triceps

1 Bench press

Units 4 Reps 10 Tempo 3010 Relaxation 60sec

Lie flat on a flat bench, holding a bar with a shoulder-width grip. Plant your ft on the ground and tense your muscle groups. Decrease the bar till it touches your chest, then press it again up powerfully.

2 Incline dumbbell flye

Units 4 Reps 10 Tempo 3011 Relaxation 60sec

Lie on an incline bench, holding two dumbbells straight over your chest with straight arms. Bend your elbows barely, then decrease your fingers out to the edges till you are feeling a stretch throughout your chest. Squeeze your pecs to return to the beginning.

Three Triceps dip

Units 4 Reps 6-10 Tempo 3010 Relaxation 60sec

Grip parallel bars with straight arms and your legs crossed behind you. Retaining your chest up and core braced, bend your elbows to decrease your physique till your elbows are bent at 90°. Press again as much as return to the beginning.

Four Incline dumbbell shoulder press

Units 4 Reps 10 Tempo 3010 Relaxation 60sec

Lie flat on an incline bench, holding a dumbbell in every hand at chest top with palms going through. Plant your ft on the ground and tense your muscle groups. Press the weights straight up so your arms are straight, then decrease them underneath management.

5 Cable triceps press-down

Units 4 Reps 10 Tempo 3010 Relaxation 60sec

Stand tall in entrance of a cable machine, holding a double-rope deal with hooked up to the excessive pulley with palms going through. Retaining your chest up and elbows mounted to your sides, press your fingers all the way down to straighten your arms, then slowly return to the beginning.

6 Press-up

Units 4 Reps 10-15 Tempo 3010 Relaxation 60sec

Begin within the press-up place – fingers on the ground, shoulders, elbows and wrists aligned, and ft collectively. Brace your core, then bend your elbows to decrease your chest to the ground. Press again up powerfully to return to the beginning.

Saturday Exercise: Again And Biceps

1 Chin-up

Units 4 Reps 6-10 Tempo 3011 Relaxation 60sec

Hold from a bar with a shoulder-width underhand grip. Interact your abs and glutes and, protecting your chest up, pull your self up till your chin clears the bar. Pause on this place, then slowly decrease your self again to the beginning.

2 Lat pull-down

Units 4 Reps 10 Tempo 3011 Relaxation 60sec

Place your self on the machine with a shoulder-width overhand grip on the bar. Retaining your chest up and abs braced, pull the bar down, main along with your elbows. Maintain the underside place for a second, then return to the beginning.

Three Susceptible dumbbell row

Units 4 Reps 10 Tempo 3011 Relaxation 60sec

Lie chest-down on an incline bench holding a dumbbell in every hand. Retaining your chest in opposition to the bench, row the weights up, main along with your elbows. Maintain the highest place, then decrease the weights again to the beginning .

Four Susceptible dumbbell reverse flye

Units 4 Reps 10 Tempo 60sec Relaxation 60sec

Lie chest-down on an incline bench holding a lightweight dumbbell in every hand. Retaining your chest in opposition to the bench, increase the weights to the edges, main along with your elbows. Maintain the highest place, then decrease the weights again to the beginning.

5 Dumbbell biceps curl

Units 4 Reps 10 Tempo 3011 Relaxation 60sec

Stand tall, holding a dumbbell in every hand along with your palms going through forwards. Retaining your elbows tight to your sides, curl the weights as much as shoulder top. Squeeze your biceps on the high, then decrease the weights again to the beginning.

6 Dumbbell hammer curl

Units 4 Reps 10 Tempo 3011 Relaxation 60sec

Stand tall, holding a dumbbell in every hand along with your palms going through one another. Retaining your elbows tight to your sides, curl the weights as much as shoulder top. Squeeze your biceps on the high, then decrease the weights again to the beginning.

Block 2: Week 2

As you observed within the first week of the second block of this plan, some new strikes have been launched to the programme to shake issues up and hold your muscle groups guessing in order that they carry on rising. The units, reps and tempo have additionally been adjusted to make every set of every exercise somewhat extra testing for each your thoughts and muscle groups. Which means the second block of the plan is mentally and bodily difficult, however keep targeted and decided to finish every session to one of the best of your talents and also you’ll be amazed by how a lot progress you may make in sculpting an even bigger, stronger and leaner physique.

The ultimate week’s exercises are listed in desk type beneath and whereas they use the identical workouts in the identical order as the primary week of the block, the units and reps have once more been tweaked. This implies you’ll hold pushing your muscle groups somewhat tougher each time you step into the fitness center, as a result of that’s the one option to hold your outcomes coming.

Monday Exercise: Chest And Again

Train Units Reps Tempo Relaxation
1 Incline bench press 5 10 3010 60sec
2 Huge lat pull-down 5 10 3011 60sec
Three Dumbbell bench press 4 12 3010 60sec
Four Seated row 4 12 3011 60sec
5 One-arm cable press 4 12 3011 60sec
6 Straight-arm pull-down 4 12 3011 60sec

Wednesday Exercise: Legs And Shoulders

Train Units Reps Tempo Relaxation
1 Squat 5 10 3010 60sec
2 Overhead press 5 10 3010 60sec
Three Leg extension 4 12 3011 60sec
Four Dumbbell lateral increase 4 12 3011 60sec
5 Hamstring curl 4 12 3011 60sec
6 EZ-bar upright row 4 12 3011 60sec

Friday Exercise: Chest And Triceps

Train Units Reps Tempo Relaxation
1 Bench press 5 10 3010 60sec
2 Incline dumbbell flye 5 10 3011 60sec
Three Triceps dip 4 8-12 3010 60sec
Four Dumbbell hammer press 4 12 3010 60sec
5 Cable triceps press-down 4 12 3011 60sec
6 Press-up 4 12-15 3010 60sec

Saturday Exercise: Again And Biceps

Train Units Reps Tempo Relaxation
1 Chin-up 5 6-10 3011 60sec
2 Lat pull-down 5 10 3011 60sec
Three Susceptible dumbbell row 4 12 3011 60sec
Four Susceptible dumbbell flye 4 12 3011 60sec
5 Dumbbell biceps curl 4 12 3011 60sec
6 Dumbbell hammer curl 4 12 3011 60sec