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[WOTM, 10/12] The Muscle-Sculpting Power Workout Split

Posted by on Oct 2, 2012 in Featured Article, Full Body Workout Plans, Muscle It UP, Workout Of The Month, Workout Plans | 6 comments

The Muscle-Sculpting Power Workout Split

Ahhhhhhhhhh, the fall-winter second half is finally upon us. The fat man’s favorite time of year.

There’s plenty to love right now — layers upon layers, upon more layers; no beaches, pools, or bikinis in sight for another 8 months; dark, cold, blah weather that makes couch surfing the token activity of choice; FOOTBALL, FOOTBALL, FOOTBALL, and wings, chips, and high-cal seasonal beers to go along with it; Halloween, Thanksgiving, and Christmas — the trifecta of blubberizing holidays. Between October 1 and January 1, when people make their inherently insignificant and inevitably-going-to-fail “New Year’s Resolutions,” we’re in America’s unofficial 5th season — Adipose. 

Whether it’s holiday stress, the “out of site, out of mind” attitude towards belly fat, or pure, unadulterated, seasonally-induced lethargy, studies have shown that Americans gain more weight — specifically in the form of body fat — around the holidays. On average, Adipose produces an increase in percent body fat of 1.1%, fat mass of .8 lbs, and overall weight gain of 1.21 lbs across the board.123

Effective body transformation requires drive, focused effort, and a clear mind. Don’t wait until New Years Day to make a “resolution” — make an October 2nd resolution. Spin it in your favor. Gyms are EMPTY for all of the reasons above; turn the American deficiency into an opportunity and use that as a motivating factor to power rip-roaring, fat-incinerating results.

My prologue serves as the inspiration for The Muscle-Sculpting Power Workout Split, a 4-day workout split that emphasizes BIG gains in full-body muscle tone, size, and definition. It’s intentionally designed to focus first on high-intensity, compound lifts that spark muscle growth, build strength, and MELT body fat; second on complementary isolation exercises that invigorate individual muscles for aesthetic purposes. It’s the quintessential Lean It UP workout plan, modeled based on elements from my personal routine.

The result? A shredded, sculpted, Michaelangelo-esque physique by the time Spring rolls around.

The Muscle-Sculpting Power Workout Split is broken up into 4 different days, designed to be completed one after another in sequence —

  • Day 1: Legs, Abs
  • Day 2: Chest, Triceps
  • Day 3: Back, Biceps
  • Day 4: Shoulders, Abs
  • Day 5: OFF

*Complete 15 minutes of cardio AFTER every weight-lifting session by the mode of your choice (treadmill, run outdoors, bike, elliptical, etc.)

*Ideally* perform days 1-4 consecutively, take one day OFF, and then repeat days 1-4 again in sequence. Obviously this isn’t a perfect world and schedules vary. If you’re thrown off track and miss a day, continue the routine where you left off and restart with the next workout in the sequence. As always, this is a workout routine for EVERYONE (read: WOMEN, it will get you LEAN and “toned,” not huge and muscular).

Consider this your warcry to break free from the abyss that is Adipose. Get motivated, work your butt off, and results will absolutely follow. Come New Years Day you’ll be touting a stellar new physique and bringing home the maple-cured bacon (literally), while everyone else is stuck in a body image kerfuffle just thinking about how to get there.

Start here — Day 1 - Legs/Abs


 

Day 1 - Legs/Abs | Day 2 - Chest/Triceps | Day 3 - Back/Biceps | Day 4 - Shoulders/Abs | Recap

 

 
 

References, Notes, Links
  1. A Prospective Study of Holiday Weight Gain. Jack A. Yanovski, M.D., Ph.D., Susan Z. Yanovski, M.D., Kara N. Sovik, B.S., Tuc T. Nguyen, M.S., Patrick M. O’Neil, Ph.D., and Nancy G. Sebring, M.Ed., R.D. N Engl J Med 2000; 342:861-867March 23, 2000. [↩]
  2. The effect of the holiday season on body weight and composition in college students. Holly R Hull, Casey N Hester, and David A Fields. Nutr Metab (Lond). 2006; 3: 44. [↩]
  3. Yahoo — Holiday Weight Gain Statistics, Latest Research. [↩]
 

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

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  • http://1opinionatedwoman.blogspot.com/ 1opinionatedwoman

    I’ve done number 8. Ab Planks & Side Planks with Leg Raise as part of Teddy Bass’ Abs Circuit Fitsugar video.  They are murder but highly effective!

  • Scott

    Hi Bryan,

    Great Site - its been really helpful preparing me for the onslaught and fun ahead in the Gym. One question though, I’m looking to use this routine to shed the unwanted belly fat and sculpt some muscle before summer arrives (in australia). Could I adjust the 15 minutes of cardio to something intensive ie HIIT ?

    • https://www.leanit-up.com/ Bryan DiSanto

      100%, go for it. That’s always my recommended mode of choice if you can swing it, it just tends to be too difficult for most people after an intensive weight-session.

      You’ll definitely see better/faster results that way, too. I’d do it 3-4 days/week directly after your weight-training sessions.

      Love the drive!

      • Scott

        Awesome - Thanks Bryan !

  • Ashley

    Hey Bryan,
    I typically do my HIIT cardio before the weight session and then end with cool down cardio and stretching. Is this proper? Or should I hold all cardio until after the weight session is over?

    • https://www.leanit-up.com/ Bryan DiSanto

      Definitely do HIIT AFTER weights — you’ll burn fat more efficiently that way; plus it’ll save the majority of your strength for the res training (where it’s more critical).

      ^BD