In order to make that hard earned muscle show, we are going to dust the cob webs off some long standing, tried-and-true exercises that you already know, already love and are already good at. So be prepared to squat, press, clean and pull for the next four weeks.
The program will also involve total body training four days per week. That’s right, say goodbye to body part splits and welcome back a total body-style program you used when you first got into training. A total body routine will allow us to train the big muscle groups more often and create more metabolic demand. This will result in improved body composition (read: more muscle, less fat). What this program will not do is provide tons of volume per body part that is typical of hypertrophy or “bulking” programs which use body part splits. You spent all winter getting hyoooge, now it’s time to make that muscle pop.
Spring Specifics
This Spring Cleaning program is going to consist of several components. Each workout will start with a power movement, followed by strength work, then a superset in the hypertrophy (mass building) rep ranges and finished off with some metabolic conditioning via complexes and cardio. Training in this hybrid manner will ensure that you’ll keep the strength and muscle you’ve worked hard to build while torching enough fat to reveal some killer abs that will get you some attention by the time your ready to step onto the sand.
Number of sets and reps will change from week to week in an undulating manner. The loads you choose for each exercise should reflect these changes in sets/reps. Meaning if you are performing 4 sets of 6 reps in squats one week and then 6 sets of 2 reps the next week, be sure to use a load that would be appropriate for each workout (you should be able to lift significantly more for 2 reps than you would for 6 reps).
Also, it’s important that you adhere to the rest periods that are assigned for each exercise in order to get the maximum benefits out of your training. Yes, we all want to stare at the girl in tight shorts and high socks while she’s banging out a high-rep set of thrusters. But stay focused and get your set in when your rest time is up. You can always chat her up over post-workout shakes on your way out of the gym.
This program consists of four workouts per week and I personally recommend you train on Monday, Tuesday, Thursday and Saturday. As with any training program, what you do outside of the gym is just as important as what you do inside it. With that in mind, shoot for 7-9 hours sleep per night, lay off the late night partying and follow a smart nutrition plan.
Spring Forward
“Train hard? Use proven, tried and true exercises? Eat smart? Get enough sleep? This Spring Cleaning Program isn’t gimmicky at all,” you say to yourself and you’re right. Getting real results takes old-fashioned hard work using proven methods. But the rewards are just as predictable. Put in the effort in the gym and in the kitchen and you’ll be the biggest and leanest dude on the beach come Memorial Day.
