The catalyst for many changes is often the coming of a new year and a little thing called New Year’s resolutions — that widely held tradition in which millions of people take stock of their lives and resolve to make changes. Thus, how you look year in and year out could be a direct result of either sticking to a resolution, or starting with great intentions but soon veering completely off course.

This year can be different, because now you have the ultimate three-month guidebook to help you get stronger, leaner and more muscular. We’ve got the plan—now you just have to put in the work.

YOUR NEXT THREE MONTHS

The first four weeks are all about one thing: strength. That means you’ll concentrate on low reps and heavy weights. In fact, all sets you do during this month will be for 3–6 reps (except for abs and calves), with up to three minutes of rest in between.

As you increase the resistance you use each week, your reps will drop. For instance, Week 1 starts out at six reps per set, then drops to five the second week, four the third week and three the final week. You’ll also do weighted ab work (along with calves) every training day to keep your core strong for the challenges to come. A final note you may like: no cardio. We save that for the leaning-out portion.

Next up, Month 2. After building a strong base from which to work, you’ll focus on size. We ramp up the rep count to 8–12 per set and boost the intensity by introducing drop sets into each workout.

After two months, you’ll be stronger and you should have added some size. The next step to transforming your physique is to lean out. Because you’ve used low- and mid-range reps up to this point, we crank them up pretty high, up to 25 per set. You also get very little rest between sets, which keeps your heart rate up throughout the workout and burns more calories. In addition, doing cardio each training day helps rid your body of excess fat.

In just three months of this progressive and all-encompassing plan, you’ll notice that it’s almost spring. That’s a good thing, because with your new body to show off, the warmer days will come in handy.

The catalyst for many changes is often the coming of a new year and a little thing called New Year’s resolutions — that widely held tradition in which millions of people take stock of their lives and resolve to make changes. Thus, how you look year in and year out could be a direct result of either sticking to a resolution, or starting with great intentions but soon veering completely off course.

This year can be different, because now you have the ultimate three-month guidebook to help you get stronger, leaner and more muscular. We’ve got the plan—now you just have to put in the work.

YOUR NEXT THREE MONTHS

The first four weeks are all about one thing: strength. That means you’ll concentrate on low reps and heavy weights. In fact, all sets you do during this month will be for 3–6 reps (except for abs and calves), with up to three minutes of rest in between.

As you increase the resistance you use each week, your reps will drop. For instance, Week 1 starts out at six reps per set, then drops to five the second week, four the third week and three the final week. You’ll also do weighted ab work (along with calves) every training day to keep your core strong for the challenges to come. A final note you may like: no cardio. We save that for the leaning-out portion.

Next up, Month 2. After building a strong base from which to work, you’ll focus on size. We ramp up the rep count to 8–12 per set and boost the intensity by introducing drop sets into each workout.

After two months, you’ll be stronger and you should have added some size. The next step to transforming your physique is to lean out. Because you’ve used low- and mid-range reps up to this point, we crank them up pretty high, up to 25 per set. You also get very little rest between sets, which keeps your heart rate up throughout the workout and burns more calories. In addition, doing cardio each training day helps rid your body of excess fat.

In just three months of this progressive and all-encompassing plan, you’ll notice that it’s almost spring. That’s a good thing, because with your new body to show off, the warmer days will come in handy.

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