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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 5-6GET-YOUR-BODY-BACK PLAN: Weeks 5-6
Bring an extra workout towel because these five workouts will push you to the max. Again, you’ll strive for failure on the last one to two sets of each exercise, while you also condense more work into less time through the power of supersets. Of all the training variables that help you increase workout intensity (sets, reps, weight), time manipulation is often underutilized, but less rest — when used judiciously, as in a superset — pushes your muscles beyond their comfort zone, a key facilitator of growth.
| DAY 1: Chest |
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|---|---|---|---|
| Bodypart | Exercise | Sets | Reps |
| Chest |
Incline Barbell Press |
4 | 15, 12, 10, 8 |
| superset with Incline Dumbbell Flye |
4 | 12, 12, 10, 10 | |
| Flat-Bench Barbell Press |
4 | 12, 10, 8, 6 | |
| superset with Flat-Bench Dumbbell Flye |
4 | 12, 12, 10, 10 | |
| Parallel-Bar Dip |
2 | To failure | |
| superset with Push-Up |
2 | To failure | |
| DAY 2: Quadriceps & Calves |
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|---|---|---|---|
| Bodypart | Exercise | Sets | Reps |
| Quadriceps | Barbell Squat |
4 | 15, 12, 10, 8 |
| superset with Stationary Dumbbell Lunge |
4 | 12, 12, 10, 10 | |
| Leg Press |
4 | 12, 10, 8, 6 | |
| superset with Leg Extension |
4 | 12, 12, 10, 10 | |
| Calves | Seated Calf Raise |
2 | 20, 15 |
| superset with Standing Calf Raise |
2 | 20, 15 | |
| DAY 3: Back & Hamstrings |
|||
|---|---|---|---|
| Bodypart | Exercise | Sets | Reps |
| Back | Bent-Over Barbell Row |
4 | 15, 12, 10, 8 |
| superset with Wide-Grip Pulldown to Front |
4 | 12, 12, 10, 10 | |
| One-Arm Dumbbell Row |
3 | 12, 10, 8 | |
| superset with Pull-Up |
3 | To failure | |
| Hamstrings | Romanian Deadlift |
4 | 15, 12, 10, 8 |
| superset with Lying Leg Curl |
4 | 12, 12, 10, 10 | |
| DAY 4: Off |
|---|
| DAY 5: Shoulders & Abs |
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|---|---|---|---|
| Bodypart | Exercise | Sets | Reps |
| Shoulders | Seated Dumbbell Press |
4 | 15, 12, 10, 8 |
| superset with Dumbbell Lateral Raise |
4 | 12, 12, 10, 10 | |
| Upright Barbell Row |
4 | 12, 10, 8, 6 | |
| superset with Bent-Over Dumbbell Raise |
4 | 12, 12, 10, 10 | |
| Abs | Vertical-Bench Knee Raise |
2 | To failure |
| superset with Decline Twisting Crunch |
2 | To failure | |
| DAY 6: Triceps & Biceps |
|||
|---|---|---|---|
| Bodypart | Exercise | Sets | Reps |
| Triceps | Close-Grip Bench Press |
4 | 15, 12, 10, 8 |
| |
superset with Dumbbell Kickback |
4 | 12, 12, 10, 10 |
| Biceps | Standing Barbell Curl |
4 | 12, 10, 8, 6 |
| superset with Seated Alternating Dumbbell Curl |
4 | 12, 12, 10, 10 | |
| Triceps | Close-Grip Push-Up |
2 | To failure |
| Biceps | superset with Biceps Close-Hammer-Grip Pull-Up |
2 | To failure |
| DAY 7: Off |
|---|
| DAY 8: Repeat Day 1 |
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Seated Alternating Dumbbell Curl
