The Transition Workouts, created by NSCA trainer Nick Clayton, C.S.C.S. will help you put on more muscle after you leaned out for the summer.

This is the advanced plan. You can find the beginner plan here and the intermediate plan here. For all three plans, the exercises start with the most difficult (highest degree of technique required and most amount of muscle mass used, like squats and bent-over rows) and progress to easier ones (isolation moves that require a lower degree of technique like calf raises and triceps rope pulls).

"The advanced group performs a larger variety in regards to exercise intensity/load—Meaning, they may perform squats in the strength range (3-6 reps), followed by hypertrophy (8-12), and finally muscular endurance (12+)," says Clayton. "This variation provides a great degree of stimulus to all muscle fibers. This degree of variety is beneficial to advanced lifts and often necessary to see continual gains."  

Complete these workouts each week on non-consecutive days. Continue to eat right and you'll see muscle definition in no time. Just watch your form: "If you don't know how/can’t perform a back squat correctly, for example, either a) work on technique with a lighter load or b) select a less-technical variation of the back squat, such as the goblet squat," says Clayton.

Day 1 - Advanced

SUPERSET:
A1. Squat
3-5 Sets
3-6 Reps
1 Min Rest

A2. Bench Press
3-5 Sets
3-6 Reps
1 Min Rest

TRI-SET:
B1. Smith Machine or Deficit Lunges
1-3 sets
8-12 Reps
0-30 seconds rest

B2. Leg Press
1-3 sets
10-15 reps
0-30 seconds rest

B3. Leg Extension
1-3 sets
10-15 reps
2 minutes rest

TRI-SET
C1. Incline Dumbbell Chest Press
1-3 sets
8-12 reps
0-30 seconds rest

C2. Cable Fly
1-3 sets
10-15 reps
0-30 seconds rest

C3. Pushups
1-3 sets
15-20 reps
2 minutes rest

SUPERSET
D1. Calf Raise
5 sets
20 reps
30-45 seconds rest

D2. Triceps Rope
3 sets
15 reps
30-45 seconds rest

SUPERSET
E1. Plank Variation
1-3 sets
60 second effort
30-45 seconds rest

E2. Low Back Extension
1-3 sets
20 reps
30-45 seconds rest

 


 

 

Day 2 - Advanced

SUPERSET:
A1. Sumo Deadlift
3-5 sets
5-8 Reps
1 minute rest

A2. Bent-OVer Row
3-5 sets
5-8 reps
1-2 mins rest

TRI-SET
B1. Single Leg Romanian Deadlift
1-3 sets
8-12 reps
0-30 seconds rest

B2. Barbell Hip Thruster
1-3 sets
10-15 reps
0-30 seconds rest

B3. Glute Ham Curls
1-3 sets
15-20 reps
2 mins rest

TRI-SET
C1. Dumbbell Row
1-3 sets
8-12 reps
0-30 seconds rest

C2. Lat Pulldown
1-3 sets
10-15 reps
0-30 seconds rest

C3. Seal Row/Facepulls
1-3 sets
15-20 reps
2 mins rest

BICEP CURL DROP SET
D1. 
1-3 sets
8 reps
0-30 seconds rest

D2. 
1-3 sets
12 reps
0-30 seconds rest

D3. 
1-3 sets
15 reps
1-2 minutes rest

E. Cable Twist/Rotation
1-3 sets 
8-12 reps
30 seconds rest

F. Side Planks 
1-3 sets
30-60 second effort
30 seconds rest


 

Day 3 - Advanced

SUPERSET:
A1. Overhead Press
3-5 sets
5-8 reps
1 minute rest

A2. Pullups
3-5 sets
5-8 reps
1-2 minutes rest

SUPERSET:
B1. Good Morning
3 sets
8-12 reps
0-30 seconds rest

B2. Dumbbell Chest Press
3 sets
8-12 reps
0-30 seconds rest

C1. Leg Press
10 sets
10 reps
1 minute rest

SUPERSET
D1. Upright Rows
1-3 sets
8-12 Reps
0-30 seconds rest

D2. Lateral Raise
1-3 sets
15-20 resps
1-2 minutes rest

SUPERSET
E1. Dips
1-3 sets
15-20 reps
2 minutes rest

E2. Skullcrushers
1-3 setes
8-12 reps
30 seconds rest

TRI-SET:
F1. Reverse Crunches
1-3 sets
8-12 reps
0-30 seconds rest

F2. Stability Ball Pike
1-3 sets
10-15 reps
0-30 seconds rest

F3. Bicycle Crunches
1-3 sets
15-20 reps
2 minutes rest