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12
10
2017

JDP FITNESS COVER MODEL WORKOUT PLAN

JDP FITNESS COVER MODEL WORKOUT PLAN

JDP ELITE TRAINER MATT WILLIAMS GIVES YOU AN INSIGHT INTO THE LIFE OF A COVER MODEL AND HOW THEY GET IN SUCH GREAT SHAPE.

We’ve all picked up the fitness magazines while we wander the supermarket aisles and wondered how the person on the cover got that way or scrolled through our various social media feeds and been bombarded with pictures of chiseled midsections and tanned bodies wishing we could all look like this.

The truth is it isn’t easy to get a physique anything like this. It takes a lot of time, energy and commitment. Most people will lack the discipline necessary to reach the level of musculature and condition that these cover models sport. These are the 1% who actively make all the efforts and sacrifices needed to reach the pinnacle of what their body is capable of appearance wise.

Diet and training is part of the lifestyle. It becomes more than just a hobby or something you drag yourself through three times a week with the occasional spin class in between. It becomes more than a meal plan your Trainer gave you that you sometimes stick to and still have drinks with friends after work every night, and always have those few biscuits that are floating around the office during morning tea. Always being aware and tracking everything you consume, plus lifting four to five times per week or more and two to three cardio sessions on top of this becomes the norm for people wishing to reach these types of physiques.

Practically year-round a cover model will be aware of their diet and training. This allows them to continue to improve their physiques beyond the looks they have achieved before. This ‘No End Date’ approach is what separates the best from the rest, continuous improvement and adjustments.

When a photoshoot or competition is approaching, they will put the pedal to the metal even more, increasing their training load and being sure they are eating in a calorie deficit with a high protein intake to ensure maximum fat loss while retaining as much muscle mass as possible.

We’ll use my journey to being photoshoot ready as an example. Consistency is key when it comes to cover model shape and training hard is key. I constantly tracked my food intake and made sure I was in the necessary calorie deficit to ensure maximum fat loss but not muscle loss. I trained five times per week on a body part split programme hitting each major muscle group once a week while hitting my Arms and Abs twice a week each. I was doing light cardio a few times a week and keeping up to date with my Netflix series!

Training

Training smart and intensely during a hard diet is key to muscle retention and fat loss. Lets gave a look at 3 sample resistance sessions from my training plan.

CHEST & TRICEPS 

Rest as needed between sets

Incline Bench Press > 6 Ramping Sets – 15, 12, 10, 8, 6, 6+Drop Set

Flat Dumbell Bench Press > 4 sets of 8 with your 10RM weight

90 seconds rest between sets

Low Incline Dumbell Fly/Dumbell Pullover > 4 sets of 10/10 Superset

60 seconds rest between supersets

Cable Crossovers > 4 sets of 15-20

45 seconds rest in between sets

Low Incline Skull Crushers > 4 Ramping Sets – 15, 12, 10, 8+Forced Reps to reach 10-12 Reps

90 seconds rest in between sets

Cable Rope Pressdowns/Overhead Rope Extensions > 3 sets of 20/20 Superset

60 seconds rest between supersets

Legs

Barbell Squat. 4 sets, 4-6 reps.

90 seconds rest in between sets

Dumbbell Lunges. 4 sets, 12 reps each leg.

90 seconds rest in between sets

Leg Press. 3 sets, 12-15 reps.

90 seconds rest in between sets

Lying Leg Curls. 3 sets, 12 reps.

45 seconds rest in between sets

Leg Extensions. 3 sets, 20 reps.

45 seconds rest in between sets

Standing Calf Raises. 4 sets, 12 reps.

45 seconds rest in between sets

Shoulder and Arms

Directions: Perform all exercises consecutively, without rest. Rest 30 seconds between sets.

1a. Push Press, 5×10

1b. Barbell Curl, 5×10

1c. Alternating hammer Curls, 5×10 per arm

1d. Barbell Skullcrusher, 5×10

1e. Close-Grip Chest Press, 5×10 (use same bar as with skullcrusher)

1f. Alternating Front and Lateral Raises, 5×10 per move

NOW, THESE DIET AND TRAINING CHANGES AREN’T PERMANENT.

Generally, with the diet it was important to consider body composition changes and scale weight changes to adjust accordingly week to week. Given that I was doing light cardio once or twice a week, this was what we increased first during the process in either intensity or duration. You are much better off asking more of your body performance wise and to increase the calorie deficit through a higher output rather than starve your muscles of fuel and increase the risk of muscle loss.

Training programme wise we adjusted the plan every 4-6 weeks to keep up with new stimulus to the body and ensure more adaption and muscle retention, rather than progress stalling and the muscle having no point to stick around.

The cover model look is hard to achieve and just as hard to maintain, even harder to improve on long-term. It’s not for everyone, but we are all human and have much the same capabilities to look as good as the next person. It is simply a case of who it willing to put in the time and energy with the required discipline and consistency to separate themselves from the rest.

author: Matt Williams

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