Blog
14
02
2018
Personal Training, Liverpool Street

STRONG AND LEAN FOR 2018

STRONG AND LEAN FOR 2018

JDP Top trainer Jackson Hinch gives you the ultimate plan to get you strong and lean for 2018.

The days of men and women alike jogging aimlessly on a treadmill for days or dancing on a crosstrainer in an attempt to look better naked are over. Well they should be anyway. Resistance training has proven time and time again to be superior to long steady state cardio if you want to look better and feel better. Building muscle and losing fat is the name of the game when it comes to a good physique. Without the muscle your fat loss goals will take a lifetime, and with too much fat your hard earned muscle will be hidden away.

How do you get the physique you want? By lifting weights and improving week to week on performance. Whether you lift more, perform more reps, have less rest, do more sets, we want to improve in one way or another. This forces your body to adapt to cope with the new stimulus coming from the training and you guessed it, build muscle mass.

But I don’t want to look like Arnold Schwarzenegger.. Don’t worry, you never will. If I had a pound for every time someone said this to me, I wouldn’t need to train people anymore. You won’t touch a weight and eat a chicken breast then wake up the next day muscle bound, it’s physically impossible. Take it from me, I’ve been trying for near enough a decade and still don’t look like him! You’ll slowly build some lean muscle tissue, and with this muscle comes a higher calorie requirement so you can either eat more to fuel continued growth or continue eating what you currently are or less to set the body into a fat burning frenzy.

Whether you’re trying to lose fat or gain muscle you want to lift heavy. Not one to three reps heavy, but heavy for the reps you are doing, it needs to be challenging. Progressive overload built the muscle, it’s also what will do best to maintain it while you’re dieting. This is trying to beat personal bests for reps on each exercise, or performing more sets or less rest time as above. Dieting doesn’t have to involve decreased performance.

Personal Training, Liverpool Street

So how do we train for building muscle and strength, while losing body fat and building fitness? And of course make the greatest difference to how our physique looks? This is where it requires some work.

Follow the 6 Week programme below to really build your physique and fitness to new levels.

Week One

Day One
Squat – 3×12 @ 50%
Romanian Deadlift – 4×10
Walking Lunges – 2x20m
Prowler Push/Pull – 3x30m
Day Two
Bench Press – 4×10 @ 60%
Low Incline Dumbbell Press – 4×10
Skull Crusher – 3×12
Side Raises – 3×12

Rope Pressdowns – 3×15

Day Three
Deficit Deadlift – 4×8 @ 55%
Front Squat – 3×8 @ 55%
Wide Grip Pulldowns – 4×10
Bracing Plank – 3×10

Kettlebell Swing – 3×12

Day Four
Military Press – 4×10 @ 60%
Close Neutral Grip Pulldowns – 3×12
Face Pulls – 3×15
Barbell Curls – 3×15

Battle Ropes – 3×30 seconds

Week Two

Day One
Squat – 4×12 @ 50%
Romanian Deadlift – 4×10
Walking Lunges – 3x20m
Prowler Push/Pull – 4x30m
Day Two
Bench Press – 5×10 @ 65%
Low Incline Dumbbell Press – 4×12
Skull Crusher – 3×12
Side Raises – 3×15

Rope Pressdowns – 3×15

Day Three
Deficit Deadlift – 5×8 @ 60%
Front Squat – 3×10 @ 55%
Wide Grip Pulldowns – 4×12
Bracing Plank – 3×12

Kettlebell Swing – 3×15

Day Four
Military Press – 5×10 @ 65%
Close Neutral Grip Pulldowns – 4×12
Face Pulls – 4×12
Barbell Curls – 3×20

Battle Ropes – 6×30 seconds

Week Three

Day One
Squat – 3×15 @ 50%
Romanian Deadlift – 4×12
Walking Lunges – 4x20m
Prowler Push/Pull – 5x30m
Day Two
Bench Press – 4×12 @ 65%
Low Incline Dumbbell Press – 3×15
Skull Crusher – 3×15
Side Raises – 4×12

Rope Pressdowns – 4×15

Day Three
Deficit Deadlift – 3×10 @ 60%
Front Squat – 4×10 @ 55%
Wide Grip Pulldowns – 5×12
Bracing Plank – 4×10

Kettlebell Swing – 5×12

Day Four
Military Press – 4×12 @ 65%
Close Neutral Grip Pulldowns – 4×15
Face Pulls – 4×10
Barbell Curls – 4×10

Battle Ropes – 4×40 seconds

Week Four

Day One
Squat – 4×15 @ 54%
Romanian Deadlift – 4×12
Walking Lunges – 3x30m
Prowler Push/Pull – 6x30m
Day Two
Bench Press – 4×10 @ 67.5%
Low Incline Dumbbell Press – 4×10
Skull Crusher – 4×12
Side Raises – 3×15

Rope Pressdowns – 4×20

Day Three
Deficit Deadlift – 3×10 @ 67.5%
Front Squat – 3×12 @ 57.5%
Wide Grip Pulldowns – 3×15
Bracing Plank – 4×12

Kettlebell Swing – 4×15

Day Four
Military Press – 4×10 @ 67.5%
Close Neutral Grip Pulldowns – 4×10
Face Pulls – 4×15
Barbell Curls – 4×12

Battle Ropes – 5×40 seconds

Week Five

Day One
Squat – 3×20 @ 54%
Romanian Deadlift – 4×10
Walking Lunges – 4x30m
Prowler Push/Pull – 5x40m
Day Two
Bench Press – 5×8 @ 67.5%
Low Incline Dumbbell Press – 3×10
Skull Crusher – 3×12
Side Raises – 4×15

Rope Pressdowns – 5×12

Day Three
Deficit Deadlift – 4×8 @ 65%
Front Squat – 4×10 @ 60%
Wide Grip Pulldowns – 4×12
Bracing Plank – 3×12

Kettlebell Swing – 3×10

Day Four
Military Press – 5×8 @ 67.5%
Close Neutral Grip Pulldowns – 4×12
Face Pulls – 4×12
Barbell Curls – 4×10

Battle Ropes – 6×40 seconds

Week Six

Day One
Squat – 3×20 @ 57.5%
Romanian Deadlift – 4×8
Walking Lunges – 4x30m
Prowler Push/Pull – 6x40m
Day Two
Bench Press – 5×8 @ 70%
Low Incline Dumbbell Press – 4×8
Skull Crusher – 4×12
Side Raises – 4×12

Rope Pressdowns – 5×15

Day Three
Deficit Deadlift – 5×6 @ 67.5%
Front Squat – 3×10 @ 62.5%
Wide Grip Pulldowns – 4×10
Bracing Plank – 4×12

Kettlebell Swing – 4×20

Day Four
Military Press – 5×8 @ 70%
Close Neutral Grip Pulldowns – 5×10
Face Pulls – 4×10
Barbell Curls – 4×10
Battle Ropes – 5×45 seconds

author: Matt Williams

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