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[WOTM, 01/2015] Revamp Your Body And Dominate 2015 With The New Year’s Body Blaster Workout Program

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Image: Women’s Health Mag

Let’s go balls out and dominate 2015. New year, new you. Blah blah blah. It’s so easy to get caught up in the hype, set a bombastic resolution (or a few), and proclaim your lofty intentions, just for it to slowly evaporate as Spring rolls around (not the food). The idea is so…enticing. Especially if you’re blasting it across social media.

DON’T DO THAT.

This year, I’m throwing out a universal resolution/challenge/tour de force for anyone that’s trying to overhaul their physique, reinvigorate their health, and unequivocally crush the year ahead. It’s really, really simple in concept, but in actuality, it’s a major test of discipline, character, and perseverance to execute. And it’ll likely take all 360 days to complete.

Hit 208 in 2015.

208 workouts that is. Seems crazy right? Not so much. That number breaks down to exactly 4 workouts per week, a figure that’s not only attainable but extremely practical. It just requires a constant push in the ass.

That’s your goal. Bare minimum, no excuses accepted.

In that spirit, January’s WOTM—The New Year’s Body Blaster Workout Program—is a three workout, fat deconstructing, muscle-sprouting dynamo. It’s a trifecta that’s designed to hammer the core relentlessly, ignite the metabolism and attack fat—courtesy of HIIT and an explosion of compound exercises—and construct a layer of fresh new muscle across the entire body; all out of one tight, organized workout schedule.

In equation form, simplified: ABs + MUSCLE MASS – BODY FAT = a killer new you.

January’s workout program—or gauntlet, as I like to call it—is extremely intense and quick-hitting, but balanced, as it’s engineered to provide an optimal blend of strength and mass-based exercises, supersets, fat-shredding cardio, and core pulverization. Here’s how it all breaks down.

Giddy up. Be epic and make MASSIVE things happen this year. It all starts right here, right now.




 

The New Year’s Body Blaster Workout Program


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Image: Steve Cook/Bailey Image

The New Year’s Body Blaster Workout Program is split into 3 different workout routines, each of which has a specific focus and hammers different body parts. It’s designed to run at least 4x per week, and up to 6x per week if you’re able to stomach it.

Depending on your schedule, goals, and fitness level, follow 1 of 3 tracks below:

  • (1) Standard Split — 4 days per week. A → B → OFF → C → A → OFF → OFF
  • (2) Rigorous Split — 5 days per week. A → B → C → OFF → OFF → A → B
  • (3) BEAST MODE Split — 6 days per week. A → B → C → OFF → A → B → C

As the workouts cycle, the same workouts might not fall on the same day each week. Just track where you last left off and continue following the sequence above. But regardless of which track you follow and how you position rest days, ALWAYS progress from workout A → B → C, even if you unexpectedly miss a day.

DO NOT conveniently leave out HIIT, leg day, or deadlifts. You won’t see the results you want. It’s bad karma straight from the fitness gods.

A few other guidelines:

  • Rest for 1-2 minutes in between sets. Keep rest as short as possible so that intensity stays high.
  • Adjust the weight to your own ability and gradually increase it over time. Challenge = growth. Use the heaviest weight possible for the given number of reps (without sacrificing form).
  • If you’re new to lifting, or training in general, read this first as a primer.

And as a side note, I don’t care how much work you put in during 2015. If your diet is disgusting and off point, you will not see the results you want. Optimal eating amplifies training, growth, and recovery; using your body as a trash chute can completely derail everything.

*Click on each applicable exercise name for a full pop-out video demo. A printable summary of all 3 workout plans is available here.

 

Workout A — Legs & Back


 

1. Barbell Squats


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How To:

Protocol: 4 sets — 12 reps

Target Muscle(s): Legs (All), Core

  • (1) Load a barbell and stand with your feet shoulder-width apart.
  • (2) Tighten your core, keep your back flat, and squat down into your heels. Lower until your thighs are parallel with the floor.
  • (3) Press up through your butt and raise back up to start.

 

 

2. Deadlifts


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How To:

Protocol: 3 sets — 10 reps

Target Muscle(s): Back, Legs, Core, Arms

  • (1) For each rep start in a low squat position and grab the bar with an overhand grip (A). Sit back in your hips, push through your heels, ascend upward, and raise your torso until you’re in a full stand (B) — maintain a tight core and straight back throughout the motion.
  • (2) Slowly lower under control by dropping your torso and hips down until the bar touches the floor (A). Repeat for 12 reps.

 

 

3. Bent-Over Dumbbell Rows


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How To:

Protocol: 3 sets — 12 reps

Target Muscle(s): Back, Biceps, Core

  • (1) Hold two dumbbells with a neutral grip. Tighten your core, straighten your back, and drop your torso down to 45º.
  • (2) Powerfully contract your back and biceps, and pull the dumbbells upwards into the side of your torso. Raise your elbows up as high as possible and SQUEEZE. Hold for 1s and return to full extension. Repeat.

 

 

4. Goblet Squats


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How To:

Protocol: 3 sets — 12 reps

Target Muscle(s): Legs (All), Core, Shoulders, Biceps

  • (1) Hold the top of a dumbbell so that it’s positioned over your chest. Keep it there throughout the movement.
  • (2) Tighten your abs, maintain a flat back, and squat down until your thighs are slightly below parallel. Keep your chest up.
  • (3) Contract your glutes and powerfully press back up to start.

If you want to be really fancy and up the intensity, add an overhead press at the top of every rep. Bonus points.

 

 

5. Pull Ups


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How To:

Protocol: 3 sets — 12 reps or failure

Target Muscle(s): Back (Lats), Biceps

  • (1) Hang from a bar and do 12 pull ups, or as many as you can until failure.
  • (2) If you’re unable to do at least 5 pull ups initially, start with assisted pull ups on a machine and work your way up (or replace with Lat Pulldowns).

 

 

6. Stability Ball Leg Curls


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How To:

Protocol: 2 sets — 15 reps

Target Muscle(s): Hamstrings, Butt, Core

  • (1) Lie on your back with your heels on top of a stability ball.
  • (2) Press your heels into the ball and lift your body off the floor to form a straight bridge with your body.
  • (3) Powerfully contract your butt and hamstrings, and curl the ball inwards until your knees form a right angle — you should feel a massive contraction in the lower part of your butt, where it intersects with the hamstrings.
  • (4) Hold the contraction for .5s, roll the ball back out to full bridge and repeat.

If that’s too easy you can amp up the intensity by doing each curl with one leg (while keeping the second leg elevated in the air – 2:00 mark in this video demo).

 

 

7. Renegade Rows


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How To:

Protocol: 2 sets — 12 reps/arm

Target Muscle(s): Back, Biceps, Core

  • (1) Hold 2 dumbbells and get into push up position with your arms locked.
  • (2) Maintain a flat back (try not to twist), keep your core tight, and powerfully row up into your torso. Do 12 rows per side.





 


Pages: Legs & Back | Chest & Shoulders | Arms, Abs & HIIT | Recap

Bryan DiSanto

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 Snapchat (BRYDISANTO).
Bryan DiSanto

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  • Janice Sharma

    If I am trying to lose more body fat, would you recommend doing the hiit cardio more than 2 days per week? I am planning on doing the six day split and I am female 5″1 123 lbs

    • Hey Janice — Cap it at 3 days/week. The plan is already HIGHLY intense and HIIT can be really hard on the body, there’s no need for more than that.

      I’d start with 2 days per week, follow the plan for 4 weeks, and then if you’re looking to speed things up think about adding a 3rd HIIT session.

      Throughout it make sure you’re eating really well, getting enough protein, hydrating, and taking rest days. If your body starts to get beat up, pull back and slow down.

      If you have any other questions, feel free to drop ’em on our message boards: http://leanitup.com/chat/forums/

      -Bryan

      • Kristi

        Just our of curiosity as I was wondering the same things as Janice… on off days could I/should I incorporate some steady state or just hammer out the first 4 weeks and see where Im at?

        • Hey Kristi — I’d follow it as is and then reevaluate. If you’re looking to speed up results, feel free to add in extra cardio.

          It’s designed so that you shouldn’t have to do anything extra though, it’s a beast as-is.

  • Ashlee

    YES. Another split. 😀 I’m betting these will be killer. Can’t wait to start this next week! THANK YOU

  • PULLAN

    Hey Brian love the site! Im meant to be working so gotta make this quick. Ive just become a dad so im struggling to get down to the gym (max 2 days a week now). I play football (soccer) on the week end so do you think I should incorporate the abs and arms into the other days because playing is abit like HIIT. Or do you have a program for new parents to keep them ticking over until they can get back to the gym properly? Once again love the site!

    • Thanks a ton! Get the most bang for your buck — focus on workouts A & B on the two days/week that you can get into the gym.

      Feel free to sprinkle extra ab and arm work into either of those workouts, but they WILL hit the arms and core indirectly. I’d throw HIIT in after one of those two workouts also (if not both).

      Keep working hard.

      • PULLAN

        Hey Brian. I did workouts A and B which resulted in me looking like I had a bath! I’m gonna do C tomorrow because got an extra day in the gym. I just wanted to know how long to do the routine until you have to mix it up to stop a plateau? Would I just do it until you bring out February’s workout of the month? Just to add, I used to go 4 times a week and work each body region which gave me good results in growth and strength. As I’ve only started going again after 4 months do you think these routines will give me similar results? Sorry to bore on

        • Hey Pullan — Hahaha, that’s phenomenal. Mission accomplished ;). No, I’d follow it for 8-12 weeks and re-assess your progress. If you’re still seeing gains, keep going. If it’s slowed down, then hop off and start a new cycle.

          Keep following what’s working! And absolutely, I’m confident you’ll see better, more well-rounded results if you follow it intensely and continuously increase the weight/difficulty.

          -Bryan

  • Joy Elizabeth Roos

    Hi Brian! I really enjoy my longer runs on the weekend (7-8 mile run Saturday). Is there a way I can incorporate those into this plan? My routine right now is 3 days total body lifting and 2-3 days cardio (2 days HIIT and 1 distance run), but I’ve hit a plateau and was hoping to change it up with this plan. Thanks 🙂

    • Hey Joy — absolutely. What if you make your 7-8 mile run “workout D?” Cycle all 4 in order, rest for 1-2 days, and then repeat the cycle.

      If you jump into that workout split you should bust through your plateau no problem, speed up results, AND squeeze in your weekend runs.

      Good luck!!!

  • Erik Berger

    Question: are the sets for each exercise performed back to back to back or should I alternate through the exercises after each set

    • Hey Erik — Yup! Do all of the sets for a given exercise and then move on to the next one. Just follow the exercise #s to make it easy.

  • gagan

    Hey brian i am 18 and i want to build muscles good chest i daily workout but not seeing gains help me

    • What’s your workout routine and diet like? I need more information to help.

      • gagan

        Monday -chest and biceps
        Tuesday -shoulders
        Wednesday- legs
        Thursday- back and abs

        Oatmeal,egg whites, brown rice, multivitamin
        Not taking any supplements.

  • P.E.

    I have been excited to try this workout (although its almost march lol)! I have been sick, so i have been out of the gym and my nutrition has been off! But tonight i’ll do some meal prepping and hit the gym to do Workout A. I am excited about whatis to come and I will post my results and progress! the only thing i am worried about is the HIIT…. i haven’t ran in a long time and I want to make sure i get the most out of it; i was going to do my work intervals at 6.5 and move up just to gage my level of running… i don’t want to be on FB as a gym fail! lol thanks for posting great routines!

    • Hahaha PE — first off, it really doesn’t matter when you start the routine, JUST START! The routine’s the same regardless!

      Second, start on the slow end with HIIT. As your CV fitness improves, start increasing the weight. Safety above all else is paramount.

      Keep me posted on how it’s going — dive in and make big things happen.

      -Bryan

  • P.E.

    Thanks for the response! i actually made it through he first week and its tough, but it feels so good whe its over. i was actually able to go faster than i expected with the HIIT! I’ll let you know my progess!!

    • Chayaaaaaaaaaaaaaaaaa keep killing it, that’s phenomenal.

  • P.E.

    Oh iI meant to ask you in my last post, for the drop sets i am suppose to do a total of three drop sets resulting in 9 reps being done? for example my first time trying this i did: 15 x 12, 12×12, 10 x 12 and i repeated that 2 more times for a total of three sets of drop sets? is that correct? my chest was on fire 🙂

    • Exactly! To be clear, it’ll look like this, with whatever weight you’re using (it’s okay if you can’t hit 12 reps on every set).

      Dropset 1: 12 reps + 12 reps + 12 reps
      Dropset 2: 12 reps + 12 reps + 12 reps
      Dropset 3: 12 reps + 12 reps + 12 reps

      That’s 9 “micro-sets” total. Your chest should definitely be on fire, mission accomplished :).

  • Robin

    Hi, I noticed all 3 workouts work the arms, especially Biceps. Even on legs/back day theres excercises like pull-ups… I can’t help but feel that working the arms 3 days in a row like this isn’t optimal but what do I know. I’m not an experienced lifter so this would be tough but maybe it’s something that you get used to?

    • Hey Robin,

      It was intentionally set up that way — you’ll use your biceps as a secondary muscle during workout 1, your triceps as a secondary muscle during workout 2, and then hit both directly in workout 3.

      Realistically, with most compound exercises, your body always uses the arms synergistically in some way or another (even in squats your biceps help with stabilization; lunges use the forearms).

      By strengthening the triceps/biceps it’ll help support and enhance bigger lifts like your deadlifts, rows, shoulder presses, and chest presses.

      So yes — it might be tough at first, and you’ll fatigue, but they’ll catch up after a few workouts.

      -Bryan

  • Jake

    Hey Brian,
    Big fan of your site- thanks for all your hard work. Just a quick question out of interest: what is the advantage of doing 12 reps versus 8 reps with regards to building muscle mass with a plan like this one? Have been doing it for 2 weeks now and loving it but just thought I’d ask.
    Cheers

    • Hey Jake,

      12 reps is slightly more conducive to building muscle size (hypertrophy), but mainly, I find that it helps keep the intensity higher on a consistent basis — without de-prioritizing strength gains. It’s also a very balanced number for general fitness.

      More reps = more time under tension, more work per set, and more time that your heart rate is elevated.

      As a very standard guideline, I’ll typically start people out on 12 rep sets to build baseline strength, and as they get stronger, have them graduate to 5-10 rep sets once the weight jumps up (12 reps isn’t practical for lifting uber-heavy; think big deadlifts and squats).

      -Bryan

  • Kavnil Dhruv

    Hey there Brian,
    I’ve been focused to maintaining a fit body as part of my spiritual regime.
    I’ve been doing cardio exercises 5 times a week since 5 weeks now (this being the 5th week). I succeeded in loosing 5kgs. of my body weight and currently weigh 89kg @ 5.9 feet. I feel this the right time for a transition to your workout schedule(considering the fact that I’ve never lifted weights before and that the schedule has only one day of HITT). The schedule that you’ve designed is consistent and I would really like to follow it. Will be back with the results in a week!