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[WOTM, 01/2013] The New Year, New You In 2013 Workout Split

*The New Year, New You In 2013 Workout Split is Lean It UP’s workout of the month for January, 2013.

Happy New Year! It’s officially 2013 — the perfect time for change, resolutions, fresh starts, and limitless potential. For most, January represents the apex of interest in fitness and weight-loss, which slowly spirals out of focus as the year presses on.

Make 2013 DIFFERENT. Whether you’re shooting to lose 45 pounds of blubber, gain 20 pounds of grade A, USDA prime lean muscle mass, or simply eat better to improve your health vitals and reduce the risk of disease, resolve NOT to be that person who doesn’t follow through on their health and fitness aspirations. Start strong. Continue vigorously. Finish like a champion. True personal change and body transformation come solely through consistent effort and hard work, and MAJOR results appear when intensity, drive, and focus ramp up as the year progresses.

Be honest with yourself — is a new a body really one of your main priorities for the year ahead? If so, stick it on your back, take ownership, and start today. Right now. There’s no reason to wait.

All fresh starts require a fresh new set of tools to incite BIG, accelerated change and growth. Kick off 2013 strong with The New Year, New You In 2013 Workout Split. This muscle-blasting, full-body, 3-part plan combines highly effective resistance training with a precise combination of HIIT cardio and circuit training.

Stand up, get moving, and watch the fat drip off as your physique morphs into a concrete, striated, stellar version of your 2012 self.



[WOTM, 01/2013] The New Year, New You In 2013 Workout Split

Complete Workout A, followed by Workout B, followed by Workout C in sequence. For accelerated, optimal results, complete two cycles of Workout A, Workout B, and Workout C before taking a rest day (6 workouts). For those at a lower fitness level or with busier schedules, complete one cycle of Workout A, Workout B, and Workout C followed by a rest day (3 workouts).

For all sets complete the prescribed number of reps. If you’re unable to complete a full set, reduce the weight used. Once you can successfully complete the given number of reps, increase the weight by the next increment available (typically 5 pounds for dumbbell exercises, 10 pounds for barbell exercises).


Workout A


1. Single Arm Deadlifts

3 sets, 12 reps per arm


Stand with your feet shoulder-width apart and place a single dumbbell on the floor in the center of your stance. Without arching your back, draw back your shoulders, tighten your abs, and grab the dumbbell with your right hand. Powerfully ascend through your hamstrings and back, and raise the dumbbell upwards until you’re standing upright.

With your back straight, slowly lower your butt and lean forward until the dumbbell touches the floor. Complete 12 reps and repeat with you left arm.



2. Dumbbell Renegade Rows

3 sets, 12 reps per arm


Our full how-to guide for Dumbbell Renegade Rows is available here. Alternate 1 rep per arm until you’ve completed 12 per side.

Dumbbell Renegade Rows



3. Barbell Front Squats

3 sets, 12 reps


Unlike traditional squats, which place resistance on the back half of the body, front squats place it on the front half of the body — specifically on the abs, shoulders, and quads.

Fold your hands backward on top of your shoulders and grasp the bar with your fingertips. Pinch your back, puff out your chest, tighten your core and slowly descend. Make sure that you keep your center of gravity on the back half of your feet and resist the pull to fall forward.

Front squats are difficult and use different muscles groups than the traditional squat; start light to get the form perfect and gradually increase the weight.


Front Squat



4. Bulgarian Split Squats

3 sets, 12 reps per leg


Stand perpendicular to a flat bench with the laces of one foot on top, with the opposite foot split out on the ground in front. With a light dumbbell in each hand, slowly squat downward until your front quad is parallel with the floor.

Maintain strong posture throughout the movement and keep your front toe in line with your front knee. Your foot shouldn’t extend further out or fall short of your knee cap.

Complete 12 reps, switch legs, and repeat with the other side.




5. Pull Ups

3 sets, 10 reps


Place your arms on a pull up bar slightly wider than shoulder-width apart, with your palms facing forward. Draw your shoulders back, contract your lats, and forcefully pull your body upward until your nose is in line with the bar. Initiate the movement with your lats — NOT your arms.

Hold .5 seconds at the top, lower slowly to a complete extension, and repeat for 10 reps. If you’re unable to complete 10 pull ups at first, use an assisted pull up machine and gradually build up strength.

Pull Ups



6. Leg Press

3 sets, 12 reps


Using the leg press machine, place your feet shoulder-width apart. Contract your quads and press the weight forward until your legs are slightly shorter than full extension — do NOT lock your knees out at the top, as it can cause injury.

Lower the weight until your knees are at 90° and repeat for a set of 12.

Leg Press



7. Standing Cable Rope Rows

3 sets, 15 reps


Attach a 2-sided rope to a cable stack at bellybutton height. Sit back on your hips, tighten your core, maintain straight posture, and forcefully pull the rope into your body until your elbows are in line with your torso. At the peak of the contraction make sure to SQUEEZE your back and hold for 1 second.

Slowly release the weight forward, hold for .5 seconds, and repeat the movement. Complete 15 reps.



8. Lat Pulldowns

2 sets, 15 reps


Place your hands on a lat pulldown bar shoulder-width apart, puff out your chest, and draw back your shoulders. Using your lats, forcefully pull the bar down to the top of your chest, hold for .5 seconds, raise the bar upwards to the top, and repeat the movement for 15 reps.

Lat Pulldown



9. HIIT Cardio

Finish up Workout A with a session of HIIT cardio. For this version, perform HIIT in a 2-to-1 rest-to-work ratio. Our full guide to HIIT cardio and its benefits is available here.

  1. Walk 2 minutes as a warm-up (3 MPH)
  2. High Intensity Interval 1: 45 second all-out sprint. Sprint speed is going to vary on a person-by-person basis. Choose a level that’s intense and makes you run HARD, but at the same time make sure it feels safe. Start conservative and gradually work your way up over time.
  3. Low Intensity Interval 1: 90 second walking rest interval (3 MPH)
  4. High Intensity Interval 2: 45 second all-out sprint
  5. Low Intensity Interval 2: 90 second walking rest interval (3 MPH)
  6. Repeat 3 additional interval sets
  7. Walk 2 minutes as a cool-down (~2.5 MPH)
  8. Finish


Pages: Workout B | Workout C & Overview


Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto

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