Workout Plans
New Year, New You: Month 1 thumbnail
Per Bernal
Per Bernal

Get ripped in the new year with this three-month training program.

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Month 1: Strength in Focus

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.

Month 1 Overview

  • SETS: 5
  • REPS:
    • Week 1 = 6
    • Week 2 = 5
    • Week 3 = 4
    • Week 4 = 3
    • For ab exercise (decline sit-up & hanging leg raise), perform 10 reps; For calf raises, perform 20 reps
  • REST: 2-3 min between sets


Return to the New Year, New You program>>


Month 1 Strength in Focus

Week 1

  • Day 1 Legs, Abs, Calves Start
  • Day 2 Chest, Shoulders, Traps, Abs Start
  • Day 3 Rest Start
  • Day 4 Back, Abs, Calves Start
  • Day 5 Arms, Abs, Calves Start
  • Day 6 Rest Start
  • Day 7 Rest Start

Week 2

  • Day 8 Legs, Abs, Calves Start
  • Day 9 Chest, Shoulders, Traps, Abs Start
  • Day 10 Rest Start
  • Day 11 Back, Abs, Calves Start
  • Day 12 Arms, Abs, Calves Start
  • Day 13 Rest Start
  • Day 14 Rest Start

Week 3

  • Day 15 Legs, Abs, Calves Start
  • Day 16 Chest, Shoulders, Traps, Abs Start
  • Day 17 Rest Start
  • Day 18 Back, Abs, Calves Start
  • Day 19 Arms, Abs, Calves Start
  • Day 20 Rest Start
  • Day 21 Rest Start

Week 4

  • Day 22 Legs, Abs, Calves Start
  • Day 23 Chest, Shoulders, Traps, Abs Start
  • Day 24 Rest Start
  • Day 25 Back, Abs, Calves Start
  • Day 26 Arms, Abs, Calves Start
  • Day 27 Rest Start
  • Day 28 Rest Start
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