Workout Plans
New Year, New You: Month 3 thumbnail
Chris Nicolls
Chris Nicolls

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

Start this program

Month 3: Lean Out

The next and last 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.

Month 3 Overview

  • SETS: 4
  • REPS:
    • Week 1 = 12
    • Week 2 = 15
    • Week 3 = 20
    • Week 4 = 25
    • For ab exercise (decline sit-up & hanging leg raise), perform 10 reps; For calf raises, perform 20 reps
  • REST: 30-60 sec between sets

NOTE: During Month 3, you'll be doing cardio on every training day. If desired, add another 1–3 days of cardio each week on your days off from the gym.


Return to the New Year, New You program>>


Month 3 Lean Out

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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