28 – Week Workout Plan
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Before beginning any new exercise, nutrition or dietary supplement program you should consult a physician first. The information presented herein is not meant to treat or prevent any disease or to provide the reader with medical advice. If you are looking for specific medical advice then you should obtain this information from a licensed health-care practitioner. This publication is intended for informational use only. Cho Lim and www.TheLazyLifter.com will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. information.
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28 – Week Workout Plan
Contents Workout Plan Notes And Reminders ................................................................................................... 4 Phase 1 (Weeks 1-6) .................................................................................................................................. 5 Phase 2 (Weeks 8-13)................................................................................................................................ 8-13) ................................................................................................................................ 6 Phase 3 (Weeks 15-20) ............................................................................................................................. 7 Phase 4 (Weeks 22-27) ............................................................................................................................. 9
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28 – Week Workout Plan
Workout Plan Notes And Reminders *You can print this one and include it in your workout logs folder •
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For phases 1-3, do the workouts on three alternate days of your choice. (e.g. M,W,F or T,TH,S, or even S, T, TH) For phase 4, since it’s four days a week, it’s much more flexible. You can do two consecutive workouts, followed by a rest day, then workout again, then rest. Just don’t do three workouts in a row. Also, your rest days should be at least three days in a week.
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If cutting, reduce all 5-set exercises to 4 sets, and all 4-set exercises to 3 sets.
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You can incorporate your cardio sessions on your off days. See Cardio section.
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For each and every workout, you should strive to improve slightly by either increasing the poundage on each exercise or performing more reps. No workouts should be the same! Use the 2-step pedal progression — complete the desired reps for all sets first, then add weight the next workout. (See Workout Progression section below) If you are unable to perform certain exercises for whatever reason, you can pick and choose alternative ones on the exercise substitutions section. If you are unsure of how to perform any of the outlined exercises, refer to the exercise manual for illustrations and instructions. Alternatively, you can do a quick Google search. If you want to follow a specialized routine for a specific body part, see the bonus workout splits (for those who purchased). If you want to get it, check this link. Rest period between sets is 2-3 minutes for most major exercises, except for Abs and Calves which is 1-1.5 minutes. You can go 3-5 minutes for Deadlifts and Squats. The key here is being consistent with your rest periods. If you can’t do Pull-ups or Chin-ups, substitute them with Lat pulldown — wide grip for Pull-ups, and underhand grip for Chin-ups. If you can do regular Pull-ups and Chin-ups, invest on a dip belt where you can add weight around your waist for continuous strength progression. Log every workout using the printable workout logs (for those who purchased), or a simple si mple notepad app on your phone (Evernote). Don’t try to add sets and exercises.
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28 – Week Workout Plan
Phase 1 (Weeks 1-6) Workout A - Chest, Shoulder, Triceps, Abs, Calves Exercise
Sets
Reps
Bench press
4
6-8
Overhead press
3
6-8
Close grip bench press
3
8-10
Abs (superset 2 exercises)
3
15-20
Calves (pick any)
3
15-20
Exercise
Sets
Reps
Deadlift/Squats (alternate each workout)
4
6-8
Weighted Pull-Ups/Chin-ups (alternate each workout)
3
6-8
Barbell Row
3
6-8
Dumbbell curl
3
8-10
Abs (superset 2 exercises)
3
15-20
Calves (pick any)
3
15-20
Workout B - Legs, Back, Biceps, Abs, Calves
Alternate these two workouts over the week. Let's say your workout schedule is MWF: Week 1 Monday = Workout A Wednesday = Workout B Friday = Workout A Week 2 Monday = Workout B Wednesday = Workout A Friday = Workout B
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28 – Week Workout Plan
Phase 2 (Weeks 8-13) Workout A - Chest, Shoulder, Triceps, Abs, Calves Exercise
Sets
Reps
Incline DB bench press
3
6-8
Flat DB Bench press
3
6-8
DB military press
3
6-8
Barbell upright row
3
10-15
Triceps pushdown
3
8-15
Abs (superset 2 exercises)
3
15-20
Calves (pick any)
3
15-20
Workout B - Legs, Back, Biceps, Abs, Calves Exercise
Sets
Reps
Deadlift/Leg Press (alternate each workout)
4
4-6
Pull-Ups
2
6-8
Chin-ups
2
6-8
1 arm DB row
4
6-8
Incline DB Curl
3
8-10
Abs (superset 2 exercises)
3
15-20
Calves (pick any)
3
15-20
Alternate these two workouts over the week.
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28 – Week Workout Plan
Phase 3 (Weeks 15-20) Workout A - Back, Biceps, Abs, Calves Exercise
Sets
Reps
Deadlift
3
4-6
Wide grip pull-ups
3
6-8
Chin-ups
3
6-8
Barbell row
3
6-8
Barbell curl
3
8-10
Abs (superset 3 exercises)
3
15-20
Calves (pick any)
4
15-20
Exercise
Sets
Reps
Bench press
4
6-8
Incline DB press
3
6-8
Flat Dumbbell Flyes
2
8-10
Dips
3
6-8
DB Overhead Tricep Extension
2
8-10
Abs (superset 3 exercises)
3
15-20
Calves (pick any)
4
15-20
Workout B - Chest, Triceps, Abs, Abs, Calves
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28 – Week Workout Plan
Workout C - Legs, Shoulders, Abs, Calves Exercise
Sets
Reps
Squats
3
6-8
Lunges
3
6-8
Arnold Press
3
6-8
Barbell Upright row
3
6-8
Dumbbell Lateral raise
2
10-15
Abs (superset 3 exercises)
3
15-20
Calves (pick any)
4
15-20
Do these three workouts over the week. Let's say your workout schedule is MWF: Monday = Workout A Wednesday = Workout B Friday = Workout C
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28 – Week Workout Plan
Phase 4 (Weeks 22-27) Workout A - Chest, Shoulders, Triceps, Abs Exercise
Sets
Reps
Bench press
4
6-8
Incline DB press
3
6-8
Dips
3
6-8
Barbell upright row
3
6-8
Triceps pushdown
3
6-8
Abs (superset 3 exercises)
3
15-20
Exercise
Sets
Reps
Deadlift
5
5
Weighted Pull-ups
4
6-8
1 arm DB row
3
6-8
Incline DB curl
3
6-8
Calves (pick any)
4
15-20
Workout B - Back, Biceps, Calves
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28 – Week Workout Plan
Workout C - Shoulders, Chest, Triceps, Abs Exercise
Sets
Reps
Overhead Press
4
6-8
Flat DB flyes
3
10-15
DB lateral
3
10-15
Close grip bench press
3
6-8
Abs (superset 3 exercises)
3
15-20
Exercise
Sets
Reps
Squats
5
5-8
Chin ups
4
6-8
Barbell row
3
6-8
Dumbbell Hammer Curl
3
8-10
Calves (pick any)
4
15-20
Workout D - Legs, Back, Biceps, Calves
Do these four workouts over the week. This is a sample template that you can follow: Day #1 = Workout A Day #2 = Workout B Day #3 = Rest Day #4 = Workout C Day #5 = Rest Day #6 = Workout D Day #7 = Rest Ab Workouts My four favorite ab exercises: • • • •
Hanging knee raise oblique crunch Hanging leg raises Weighted sit-ups with plates or dumbbells Ab wheel rollout
See Exercise Manual for instructions and illustrations.
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