YearLong Workout Plan

FREQUENCY: Perform each workout once per week, resting at least a day between each session.

HOW TO DO IT: Perform each pair of exercises (marked A and B) as alternating sets, resting the prescribed amount of time after each set. So you’ll do one set of A, rest, then one set of B, rest again, and repeat for all the prescribed sets for each exercise. In Workout A, you’ll perform a tri-set, marked a, b, and c. This means you’ll complete one set for each of the three exercises and then repeat. So you’ll do all your reps for 3a through 3c (resting in between where applicable), and then repeat the procedure twice more before moving on to the remaining exercises.

Perform the remaining exercises as straight sets, completing all the prescribed sets for an exercise before
moving on.

TEMPO: The first digit is how many seconds you should take to lower the weight. The second digit is how long you should pause at the bottom (when your muscles are under the most tension). The third digit is how long you should take to lift the weight. A “0” means to move right to the next digit, and an “X” in place of digits means to perform each rep with explosive speed.

WEIGHT: Use the heaviest weight that allows you to complete all the prescribed repetitions for each set.

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Workout A

1 Single-Leg Lateral Hop
Sets: 2–3  Reps: 8–12 (each leg)  Tempo: X  Rest: 60 sec.

2 Get Up and Go from Back
Sets: 2–3  Reps: 4–6  Tempo: X  Rest: 60 sec.

3a Alternating Incline Dumbbell Press
Sets: 3  Reps: 8  Tempo: 311  Rest: 0 sec.

3b Plyo Pushup
Sets: 3  Reps: 4–6  Tempo: X  Rest: 60 sec.

3c Three-Point Dumbbell Row
Sets: 3  Reps: 8 (each arm)  Tempo: 311  Rest: 60 sec.