Man or woman, mass-builder or fat-cutter, this plan will put you closer to where you want to be. Stop program hopping and get serious with these 3 rules and this 8-week plan!
Rule 1. Make the Gym Your Habit
The takeaway: Don’t just say you’re going to start going to the gym. It doesn’t work. Make things more concrete by setting up as many nudges and reminders as possible to help keep you from backing out. Your reward will be better health, feeling like a million bucks, and no longer fearing taking your clothes off with the lights on.
Rule 2. Be Consistent in Your Training
Weightlifting modalities or principles. Massive numbers of people out there have different goals, needs, injury histories, experience, and equipment access. What works for one person won’t always work the same way for the next.
Does this mean that everything is as good as everything else? Of course not. A full-body strength program built around compound lifts is the best place for almost everybody to start, no matter what they end up doing months or years later. It’s better than so-called fat-loss programs, hypertrophy programs, programs that help add inches to your vertical jump, or ones that promise to turn you into a superhero in eight weeks.
Rule 3. Build on The Fundamentals
If you’re a guy who just started training and can’t do at least five clean, dead-hang, sternum-to-bar pull-ups, then you have no business going to the gym to perform set after set of biceps curls—period! For women, the same rule applies the number is between 1-3 pull-ups.
Don’t get caught up in which exercise works which muscle. Master a small lineup of proven exercises in the following categories first, and worry about splits and fine-tuning somewhere down the road, if you worry about them at all.
Master at least one from each category
Squats: Front squat, back squat, box squat, and goblet squats.
Hip hinge: Trap-bar deadlift, conventional deadlift, sumo deadlift, and Romanian deadlift.
Single-leg work: Reverse lunges, forward lunges, lateral lunges, Bulgarian split squats, single-leg RDL, single-leg hip thrust, and step-ups
Pushing exercises: Bench press variations, dumbbell press variations, military press, push press, landmine press, and push-ups
Pulling exercises: Seated cable row variations, chest-supported rows, barbell rows, single-arm dumbbell rows, single-arm standing cable rows, chin-ups, and pull-ups
Carries: Farmer’s carry (bilateral), suitcase carries (unilateral), waiter carries, and cross-body carries
Core lifts: Pallof press, chops, half-kneeling lifts, tall-kneeling lifts, overhead lifts, split-stance exercises, plank variations, and roll-outs
ARE YOU READY FOR THE CHALLENGE ? WATCH BELOW VIDEO
Body-Weight BEAST Challenge Workout
Looksgood 