The Muscle Program

Need a workout plan for 2024? Here's what I'm doing right now:

THE PLAN OVERVIEW:
- You're going to have 4 workout days where each muscle is trained
- You can Mon-Tues-Thurs-Fri (great for those with 9-5 jobs)
- You could just continue the workouts like I do and take a day off when you need one
- The workout will take about an hour or less
- You can opt to do cardio after if you want (I walk for 30 minutes after my weight training sessions)
- Do 1-2 warm-up sets for the first exercise of each workout (for major muscles)
- Important: You don't have to do the exact exercises that I list below - I often switch up the exercises
- I stick to 3-4 sets and 8-12 reps for everything; cater the program to your needs and liking

THE WORKOUT:

Day 1 - Back and calves
Barbell rows: 4 x -8-12
Dumbbell rows: 3 x 8-12
Hammer Strength rows: 4 x 8-12
Lat pulldowns: 4 x 8-12
Seated rows: 3 x 8-12
Calves: I do 2 exercises, 4 sets x 12-15 each

Day 2 - Chest, biceps, abs
Incline dumbbell press: 4 x 8-12
Hammer Strength incline press: 4 x 8-12
Dumbbell flyes: 3 x 8-12
Dumbbell pullovers: 3 x 8-12
Seated dumbbell curls: 4 x 8-12
Preacher or EZ bar curls: 4 x 8-12
Abs: I do 2 exercises, 4 sets x 12-15 each

Day 3 - Legs
Squats: 5 x 8-10
Stiff-leg deadlifts: 3 x 8
Leg press: 4 x 12
Leg curls: 4 x 10
​​​​​​​Leg extensions: 5 x 15

Day 4 - Shoulders, triceps, abs
Seated dumbbell press: 4 x 8-12
Lateral raises: 3 x 8-12
Reverse pec dec: 3 x 8-12
Cable pressdowns: 4 x 8-12
Seated overhead dumbbell extensions: 4 x 8-12
Single cable pressdowns: 3 x 8-12
Machine dips: 3 x 8-12
***I do more volume for triceps as I'm still recovering lost muscle tissue from a pinched nerve
Abs: I do 2 exercises, 4 sets x 12-15 each

Try this out and remember: keep it simple and don't overthink.

Just get in there and train, and follow the plan.
Results come from consistency more than anything else.

Train with Passion,

Jason

WHICH ONE WORKS THE BEST?

So, is training each muscle twice a week better than once a week?

​What about full-body training three times a week?

These are questions that we can easily get caught up on and overanalyze the entire muscle building process.

The truth is they all work.

The other truth is it doesn't really matter.

Here's what really matters if you truly want to build more lean muscle and get in the best shape of your life:

- Be consistent. Nothing works without consistency.

- Whatever training regimen you follow, do it for at least 6 weeks and give it a true chance - this is the only way to know if it's working better

- Change up your routine every 6-8 weeks. Our muscles adapt and so we need to shock them from time to time.

- Pay closer attention to what you're putting into your body. Garbage in, garbage out.

- LOVE the process. If you don't love what you do, you're not going to put the proper effort into it. Allow yourself to fall in love with the process.
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Remember, everything works. So don't overanalyze the process. Just get in there and train, and get results.

Train with Passion,

Jason

P.S. Check out my programs here: https://www.themuscleprogram.com/shop/