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Get Your Body Back
It’s never too late to claw your way back into your best condition ever (even if it was quite a few years ago). This six-week training program is geared to ease you into the gym, then ratchets up the intensity to sculpt you into prime physical fitness. Are you ready for the challenge?
Photos by Peter Lueders // Models: Margaux Christine & Jed Hill
Weeks 3-4GET-YOUR-BODY-BACK PLAN: Weeks 3-4
In these two weeks, you’ll want to strive for failure on the last one to two sets of each exercise, so be sure to choose weights that are heavy enough to accomplish this. Pyramid up the weight set to set for all applicable exercises (i.e., those that aren’t body-weight-only). The 15-rep sets you see listed at the start of workouts are meant to be light warm-ups; don’t be afraid to add two or three more such sets to get your body ready for action.
| DAY 1: Back & Abs |
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|---|---|---|---|
| Bodypart | Exercise | Sets | Reps |
| Back |
Bent-Over Barbell Row |
4 | 15, 12, 10, 8 |
| Wide-Grip Pulldown to Front |
4 | 12, 10, 10, 8 |
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| Seated Cable Row |
3 | 12, 10, 10 |
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| Dumbbell Pullover |
3 | 12, 10, 10 |
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| Pull-Up |
2 | To failure |
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| Abs | Inclined Reverse Crunch |
3 | 20, 20, 20 |
| Decline Twisting Crunch |
3 | 20, 20, 20 |
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| DAY 2: Chest & Biceps |
|||
|---|---|---|---|
| Bodypart | Exercise | Sets | Reps |
| Chest |
Incline Barbell Press |
4 | 15, 12, 10, 8 |
| Flat-Bench Dumbbell Press |
4 | 12, 10, 10, 8 |
|
| Incline Dumbbell Flye |
3 | 12, 10, 10 |
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| Pec-Deck Flye |
2 | 12, 12 |
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| Parallel-Bar Dip |
2 | To failure |
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| Biceps |
EZ-Bar Preacher Curl |
4 | 12, 10, 10, 8 |
| Alternating Dumbbell Hammer Curl |
3 | 12, 10, 10 |
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| DAY 3: Off |
|---|
| DAY 4: Shoulders, Triceps & Calves | |||
|---|---|---|---|
| Bodypart | Exercise | Sets | Reps |
| Shoulders |
Seated Barbell Press |
4 | 15, 12, 10, 8 |
| Seated Lateral Raise |
3 | 12, 10, 10 |
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| Bent-Over Dumbbell Raise |
3 | 12, 10, 10 |
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| Triceps |
Close-Grip Bench Press |
4 | 12, 10, 10, 8 |
| Seated One-Arm Overhead Dumbbell Extension |
3 | 12, 10, 10 |
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| Calves |
Standing Calf Raise |
3 | 20, 20, 20 |
| Seated Calf Raise |
3 | 20, 20, 20 |
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| DAY 5: Off |
|---|
| DAY 6: Quadriceps & Hamstrings |
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|---|---|---|---|
| Bodypart | Exercise | Sets | Reps |
| Quadriceps |
Barbell Squat |
4 | 15, 12, 10, 8 |
| Hack Squat |
4 | 12, 10, 10, 8 |
|
| Leg Extension |
3 | 12, 10, 10 |
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| Walking Dumbbell Lunge |
2 | 12, 12 |
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| Hamstrings |
Romanian Deadlift |
4 | 15, 12, 10, 8 |
| Seated Leg Curl |
3 | 12, 10, 10 |
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| DAY 7: Off |
|---|
| DAY 8: Repeat Day 1 |
|---|
Inclined Reverse Crunch
Wide-Grip Pulldown to Front
