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New Year, New You: Month 1

Make next year the year you finally reach your ultimate fitness and bodybuilding goals with this three-month program.

New Year, New You: Month 1
Per Bernal

Ready to get fit?

Start this plan
  • Goal

    Build Strength

  • Skill level

    Intermediate

  • Duration

    1 month

  • Days per week

    4

  • Type

    Strength Training

  • Goal

    Build Strength

  • Skill level

    Intermediate

  • Duration

    1 month

  • Days per week

    4

  • Type

    Strength Training

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>>

The Plan

  • Goal

    Build Strength

  • Skill level

    Intermediate

  • Duration

    1 month

  • Days per week

    4

  • Type

    Strength Training

Month 1

Strength in Focus

Week 1

  • Day 1

    Legs, Abs, Calves

    --

    7

    Yes

    Start

    Legs, Abs, Calves

    <script src="https://content.jwplatform.com/players/gSTunCQL-E1EucFxD.js"></script>

  • Day 2

    Chest, Shoulders, Traps, Abs

    --

    9

    Yes

    Start

    Chest, Shoulders, Traps, Abs

    <script src="https://content.jwplatform.com/players/Rra87k4r-E1EucFxD.js"></script>

  • Day 3

    Rest

  • Day 4

    Back, Abs, Calves

    --

    7

    Yes

    Start

    Back, Abs, Calves

    <script src="https://content.jwplatform.com/players/G52Eku3J-E1EucFxD.js"></script>

  • Day 5

    Arms, Abs, Calves

    --

    6

    Yes

    Start

    Arms, Abs, Calves

    <script src="https://content.jwplatform.com/players/bMLwegCF-E1EucFxD.js"></script>

  • Day 6

    Rest

  • Day 7

    Rest

Week 2

  • Day 1

    Legs, Abs, Calves

    --

    7

    Yes

    Start

    Legs, Abs, Calves

    <script src="https://content.jwplatform.com/players/gSTunCQL-E1EucFxD.js"></script>

  • Day 2

    Chest, Shoulders, Traps, Abs

    --

    9

    Yes

    Start

    Chest, Shoulders, Traps, Abs

    <script src="https://content.jwplatform.com/players/Rra87k4r-E1EucFxD.js"></script>

  • Day 3

    Rest

  • Day 4

    Back, Abs, Calves

    --

    7

    Yes

    Start

    Back, Abs, Calves

    <script src="https://content.jwplatform.com/players/G52Eku3J-E1EucFxD.js"></script>

  • Day 5

    Arms, Abs, Calves

    --

    6

    Yes

    Start

    Arms, Abs, Calves

    <script src="https://content.jwplatform.com/players/bMLwegCF-E1EucFxD.js"></script>

  • Day 6

    Rest

  • Day 7

    Rest

Week 3

  • Day 1

    Legs, Abs, Calves

    --

    7

    Yes

    Start

    Legs, Abs, Calves

    <script src="https://content.jwplatform.com/players/gSTunCQL-E1EucFxD.js"></script>

  • Day 2

    Chest, Shoulders, Traps, Abs

    --

    9

    Yes

    Start

    Chest, Shoulders, Traps, Abs

    <script src="https://content.jwplatform.com/players/Rra87k4r-E1EucFxD.js"></script>

  • Day 3

    Rest

  • Day 4

    Back, Abs, Calves

    --

    7

    Yes

    Start

    Back, Abs, Calves

    <script src="https://content.jwplatform.com/players/G52Eku3J-E1EucFxD.js"></script>

  • Day 5

    Arms, Abs, Calves

    --

    6

    Yes

    Start

    Arms, Abs, Calves

    <script src="https://content.jwplatform.com/players/bMLwegCF-E1EucFxD.js"></script>

  • Day 6

    Rest

  • Day 7

    Rest

Week 4

  • Day 1

    Legs, Abs, Calves

    --

    7

    Yes

    Start

    Legs, Abs, Calves

    <script src="https://content.jwplatform.com/players/gSTunCQL-E1EucFxD.js"></script>

  • Day 2

    Chest, Shoulders, Traps, Abs

    --

    9

    Yes

    Start

    Chest, Shoulders, Traps, Abs

    <script src="https://content.jwplatform.com/players/Rra87k4r-E1EucFxD.js"></script>

  • Day 3

    Rest

  • Day 4

    Back, Abs, Calves

    --

    7

    Yes

    Start

    Back, Abs, Calves

    <script src="https://content.jwplatform.com/players/G52Eku3J-E1EucFxD.js"></script>

  • Day 5

    Arms, Abs, Calves

    --

    6

    Yes

    Start

    Arms, Abs, Calves

    <script src="https://content.jwplatform.com/players/bMLwegCF-E1EucFxD.js"></script>

  • Day 6

    Rest

  • Day 7

    Rest

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