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

Posted by on Jan 6, 2015 in Featured Article, Full Body Workout Plans, Muscle It UP, Workout Of The Month, Workout Plans | 28 comments

 

The New Year’s Body Blaster Workout Program — Recap

 

 

 

2015 workout plan, 2015 workout routine, 2015 workout program, 2015 workout, workout, workout plan, workout program, workout schedule, full body workout program, full body workout split, workout split, workout programs, workout plans, full body workout routine





Bryan DiSanto

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.
Bryan DiSanto

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

Pages: 1 2 3 4

  • 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

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

      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: https://www.leanit-up.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?

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

          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

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

      No prob! Keep me posted on how it’s going.

  • 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!

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

      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

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

          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 :)

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

      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

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

      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

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

      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!

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

      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!!

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

      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 :)

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

      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?

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

      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

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

      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!

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