The Final 3-Month Male Physique Transformation Plan
For those who’re a man who desires to construct muscle and lose fats rapidly, you’re in the suitable place.
This male 3-month physique transformation plan teaches you the best way to carve out a fitter physique in simply 12 weeks.
Learn on to study which workouts you could do to quickly construct muscle, the best way to construction cardio exercises that can assist you lose fats like clockwork, the very best weight-reduction plan and dietary supplements for reinforcing your progress, and extra.
The Final 3-Month Physique Transformation Plan for Males
This male 3-month physique transformation plan contains the right mixture of energy coaching and cardio to rework your physique quick. The schedule above exhibits you the best way to arrange your coaching for 4 weeks; all it’s a must to do is observe it precisely and repeat it thrice back-to-back.
Don’t skip your relaxation days, both. This newbie exercise plan for males is brief and intense, so it’s a must to give your physique time to recover to maximize your results.
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Most workout routines for men to lose weight and build muscle emphasize high-rep, pump-style training and recommend doing too many machine and isolation exercises.
This is a mistake.
If you want to maximize the fat-burning effects of strength training, here’s what you need to focus on:
- Compound exercises: A compound exercise is any exercise that targets multiple muscle groups at once, such as the squat, deadlift, and bench and overhead press.
Studies present that compound workouts produce the best will increase in metabolic charge, muscle mass, and energy, which implies they’re the very best kind of train for rising fats loss.
- Heavy weightlifting: Research exhibits that lifting weights 75-to-85% of your one-rep max (weights that you are able to do 6-to-12 reps with earlier than failing) helps you construct extra muscle and burn extra fats than coaching with lighter weights.
- Progressive overload: One of the best ways to construct muscle and thus maximize the fat-burning results of weightlifting is to try so as to add weight or reps to each train in each exercise. This is called progressive overload, and it’s the one most important driver of muscle development.
The traditional “push pull legs” routine is the premise for this 3-month exercise plan as a result of it emphasizes upper-body coaching, which is the realm of the physique most males need to develop, whereas together with sufficient lower-body work to make sure you construct a balanced physique.
Do the exercises precisely as they’re laid out, utilizing the rep ranges and relaxation instances supplied.
And when you just like the look of this program, however need much more choices, together with a 4- and 5-day exercise routine for males to shed pounds and construct muscle, take a look at my best-selling health ebook for males, Larger Leaner Stronger.
(Or when you’d like much more particular recommendation about what energy coaching program is correct in your circumstances and objectives, take the Legion Power Coaching Quiz, and in lower than a minute, you’ll know the right energy coaching program for you. Click on right here to test it out.)
Right here’s the best way to do every train:
- Place your toes barely narrower than shoulder-width aside along with your toes pointed barely out. Transfer a loaded barbell over your midfoot, so it’s about an inch out of your shins.
- Take a deep breath into your stomach, then place your arms on the bar simply exterior your shins along with your palms dealing with you.
- Flatten your again and drive your physique upward and barely again by pushing via your heels till you’re standing up straight.
- Reverse the motion and return to the beginning place.
Tip: For those who can’t do standard deadlifts, attempt the sumo or trap-bar deadlift instead. They’re both as effective as the conventional deadlift, but some people find them more comfortable.
One-Arm Dumbbell Row
- Hold a dumbbell in your right hand.
- Plant your left knee and hand firmly on a bench, your right foot on the floor a foot or two from the bench, and let your right arm (the one holding the dumbbell) hang straight down toward the floor).
- Keeping your back straight, pull the dumbbell upward until it touches your torso, and then return the dumbbell to the starting position.
- Once you’ve completed the desired number of reps, repeat the process with your left arm.
- Adjust the thigh pad of a lat pulldown machine so that it locks your lower body in place.
- Stand up and grab the bar. While keeping your grip on the bar and your arms straight, sit down, allowing your body weight to pull the bar down with you.
- Nudge your thighs under the thigh pads and plant your feet flat on the floor.
- Pull the bar toward your chest.
- Once the bar is underneath your chin (or touches your chest, if you want to make the exercise harder), reverse the movement and return to the starting position.
Dumbbell Rear Lateral Raise
- Whether standing or seated, bend at the hips so your upper body is as close to parallel to the floor as possible.
- Hold a dumbbell in each hand, and while keeping your back flat, lift the dumbbells out to the side until your upper arm is parallel to the floor.
- You don’t have to keep your arms perfectly straight—having a slight bend in your elbows is usually more comfortable.
- Reverse the movement and return to the starting position.
- Lie on a flat bench with your feet flat on the floor, directly under your knees.
- Pull your shoulder blades together and down, and without lifting your butt or shoulders off the bench, slightly arch your back.
- Grab the bar with your hands slightly wider than shoulder-width apart, take a deep breath, brace your core, and unrack the barbell.
- Bring the barbell to the middle of your chest, making sure to keep your elbows tucked at about a 45-degree angle relative to your body.
- When the bar touches your chest, explosively press the bar back to the starting position.
- Set a barbell in a rack at the same height as your upper chest.
- Grip the bar with a shoulder-width grip and your palms facing away from you.
- Unrack the barbell and take a small step backward with each foot, keeping your wrists stacked over your elbows, and your elbows tucked close to your sides.
- Plant your feet just outside of shoulder-width, and arch your upper back enough so the bar is directly over your midfoot and your head is slightly behind the bar.
- Take a deep breath into your stomach and tighten your core muscles, squeeze your glutes as hard as you can, and push the bar off your chest toward the ceiling.
- Once your arms are straight and your elbows are locked out, reverse the movement to return to the starting position.
Incline Dumbbell Bench Press
- While lying on a bench that’s angled at 30-to-45 degrees, hold a dumbbell in each hand and rest them on your thighs.
- Lie back, hoisting the dumbbells up so you’re holding them on either side of your chest by giving them a nudge with your thighs.
- Press the dumbbells straight up over your upper chest until your arms are straight and your elbows are locked.
- Lower the dumbbells to the starting position.
Dumbbell Side Lateral Raise
- Stand up straight with a dumbbell in each hand.
- Keeping your back straight and your core tight, raise the dumbbells out to the side until your upper arm is parallel to the floor. You don’t have to keep your arms perfectly straight—having a small bend in your elbows is normally more comfortable.
- Reverse the movement and return to the starting position.
- Position a barbell in a squat rack at about the height of the top of your breastbone.
- Step under the bar, pinch your shoulder blades together, and rest the bar directly above the bony ridges on the bottom of your shoulder blades.
- Lift the bar out of the rack, take one or two steps backward, and place your feet a little wider than shoulder-width apart, with your toes pointing slightly outward.
- Sit down and remember to keep your back straight and push your knees out in the same direction as your toes throughout each rep.
- Stand up and return to the starting position.
- Stand up straight holding a loaded barbell with a shoulder-width, overhand grip (palms facing toward your body).
- Flatten your back and lower the weights toward the floor in a straight line while keeping your legs mostly straight, allowing your butt to move backward as you descend.
- Once you feel a stretch in your hamstrings, bend your knees slightly more, and continue lowering the weights until your lower back begins to round—just below the knees for most people and about mid-shin for those who are particularly flexible.
- Reverse the movement and return to the starting position.
- Load a leg press with plates and adjust the seat to its lowest position (with the backrest closest to the floor, at about a 30-degree angle).
- Wedge your butt down into the base of the seat and plant your feet on the footplate just outside of shoulder-width apart.
- Bend your knees slightly, use the safety handles to release the weight, and lower the footplate toward your chest until your thighs are 12-to-16 inches from your torso.
- Make sure your butt remains firmly in place and your lower back doesn’t round at the bottom of the rep.
- Finally, push the footplate upward until your legs are almost but not completely straight (knees slightly bent at the top of the rep).
- Sit on the machine with the back of your knees a couple of inches off the pad supporting your thighs and adjust the heel pad so it’s across your Achilles tendons.
- Press your heels toward your butt until your shins are roughly perpendicular to your thighs (or closer)
- Raise your heels and return to the starting position.
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3 Tips for More Productive Strength Workouts
1. End every set 1-to-2 reps shy of muscle failure.
To maximize muscle and strength gains, you need to take most of your sets close (but not all the way) to muscle failure, which is the point at which you can’t complete a rep despite giving maximum effort.
To ensure you’re taking your sets close enough to failure, ask yourself this question at the end of each set, just before re-racking the weight: “If I absolutely had to, how many more reps could I get with good form?”
If the answer is more than two, increase the weight or reps to make your next set more challenging. This ensures you include the right balance of volume and intensity in your workouts.
2. Once you hit the top of your rep range for one set, move up in weight.
For instance, let’s say your workout calls for 4-to-6 reps of deadlift (as this one does). If you get 6 reps for a set, add 5 pounds to each side of the bar (10 pounds total) for your next set and work with that weight until you can (eventually) pull it for 6 reps, and so forth.
If you get 3 or fewer reps with your new (higher) weight on your next sets, reduce the weight by 5 pounds to ensure you can stay within your target rep range (4-to-6) for all sets.
Follow this same pattern of trying to add reps or weight to every exercise in every workout. This method is known as double progression, and it’s a highly effective way to get fitter and stronger.
3. Rest at least 2-to-3 minutes between sets.
This will give your muscle mass sufficient time to totally recoup their energy so that you may give most effort every set.
That mentioned, when you’re feeling gassed between heavy units of compound workouts just like the squat or deadlift, it’s in all probability finest to relaxation a bit of longer—wherever from 3-to-5 minutes ought to do the trick.
You’ve in all probability heard that it’s a must to do plenty of cardio to get in form.
That is nonsense.
Whereas cardio helps you burn energy and thus contributes to fats loss, an excessive amount of can intervene along with your physique composition objectives by hindering your capacity to construct muscle. It does this in two methods:
- It makes you extra typically fatigued, which makes it tougher to progress in your weightlifting exercises.
- It disrupts cell signaling associated to muscle development.
Get the steadiness between weightlifting and cardio appropriate, nonetheless, and you’ll maximize your well being and health.
On this 3-month weight reduction exercise plan for males, you’ll do exactly two cardio exercises per week: One at a low-to-moderate depth and one other at a excessive depth. This is sufficient to facilitate fats loss and enhance cardiovascular well being with out hampering muscle and energy achieve.
Right here’s the best way to do the cardio exercises:
Regular-State Cardio Exercise
To your steady-state cardio exercise, spend 30-to-60 minutes doing low-impact train that you just get pleasure from, like strolling, swimming, biking, or rucking.
HIIT Cardio Workout #1: 6 x 30
- On an exercise bike or rowing machine, do a 30-second sprint at about 90% of your max effort, followed by 2 minutes of low-intensity recovery.
- Repeat 6 times for a total of 15 minutes of exercise.
HIIT Cardio Workout #2: 10 x 1
- On an exercise bike or rowing machine, do a 1-minute sprint at about 90% of your max effort, followed by 1 minute of low-intensity recovery.
- Repeat 10 times for a total of 20 minutes of exercise.
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Diet and Nutrition
1. Eat the right number of calories.
Ordinarily, if you want to lose fat, you need to consume fewer calories than you burn (also known as a calorie deficit), and if you want to build muscle, you need to eat slightly more calories than you burn (also known as a calorie surplus).
However, when you’re new to weightlifting, your body is hyper-responsive to the muscle-building effects of resistance training, which means you can build muscle even when you’re in a calorie deficit.
This is why you can transform your body rapidly when you first start training consistently.
Research exhibits that if you wish to maximize fats loss whereas nonetheless gaining muscle throughout this “beginner positive factors” section, you could use an aggressive (however not reckless) calorie deficit.
For this reason I like to recommend setting your calorie deficit at 20-to-25% (eat 20-to-25% fewer energy than you burn on daily basis).
(And when you’d like much more particular recommendation about what number of energy, how a lot of every macronutrient, and which meals it is best to eat to achieve your objectives, take the Legion Food plan Quiz.)
2. Eat sufficient protein.
Eating enough protein helps you recover sooner out of your exercises, gain muscle and lose fat sooner, retain muscle whereas weight-reduction plan, and feel extra satiated by your meals (and thus much less more likely to overeat).
To remodel your physique as rapidly as attainable, then, it is best to eat about 1-to-1.2 grams per pound of physique weight per day.
And when you’re very obese (30%+ physique fats), cut back this to round 40% of your whole each day energy.
(Once more, when you really feel confused about what number of energy, how a lot of every macronutrient, and which meals it is best to eat to achieve your objectives, take the Legion Food plan Quiz to study precisely what weight-reduction plan is best for you.)
3. Take the suitable dietary supplements.
No weight reduction drugs and powders are going to automagically remodel your physique.
Actually, most fats loss dietary supplements are completely worthless.
That said, if you know how to eat and train to drive fat loss—following the steps we just covered—certain supplements can speed up the process. (And if you’d like to know exactly what supplements to take to reach your fitness goals, take the Legion Supplement Finder Quiz.)
Here are the best supplements to help you build muscle and lose fat:
- 0.8-to-1.2 grams of protein per pound of body weight per day. This provides your physique with the “constructing blocks” it must construct and restore muscle tissue and provide help to get well out of your exercises. If you’d like a clear, handy, and scrumptious supply of protein, attempt Whey+ or Casein+.
- 3-to-5 grams of creatine per day. This can boost muscle and energy achieve, improve anaerobic endurance, and reduce muscle harm and soreness out of your superset exercises. If you’d like a 100% pure supply of creatine that additionally contains two different substances that can assist increase muscle development and enhance restoration, attempt Recharge.
- One serving of Phoenix per day. Phoenix is a 100% pure fats burner that accelerates your metabolism, enhances fats burning, and reduces starvation and cravings. It’s also possible to get Phoenix with caffeine or with out.
+ Scientific References
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- Marx, J. O., Ratamess, N. A., Nindl, B. C., Gotshalk, L. A., Volek, J. S., Dohi, K., Bush, J. A., Gómez, A. L., Mazzetti, S. A., Fleck, S. J., Häkkinen, K., Newton, R. U., & Kraemer, W. J. (2001). Low-volume circuit versus high-volume periodized resistance training in women. Medicine and Science in Sports and Exercise, 33(4), 635–643. https://doi.org/10.1097/00005768-200104000-00019
- Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872. https://doi.org/10.1519/JSC.0B013E3181E840F3
- Schoenfeld, B. J., Pope, Z. K., Benik, F. M., Hester, G. M., Sellers, J., Nooner, J. L., Schnaiter, J. A., Bond-Williams, K. E., Carter, A. S., Ross, C. L., Just, B. L., Henselmans, M., & Krieger, J. W. (2016). Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. Journal of Strength and Conditioning Research, 30(7), 1805–1812. https://doi.org/10.1519/JSC.0000000000001272
- Murach, K. A., & Bagley, J. R. (2016). Skeletal Muscle Hypertrophy with Concurrent Exercise Training: Contrary Evidence for an Interference Effect. Sports Medicine (Auckland, N.Z.), 46(8), 1029–1039. https://doi.org/10.1007/S40279-016-0496-Y
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- Ho, S. S., Dhaliwal, S. S., Hills, A. P., & Pal, S. (2012). The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial. BMC Public Health, 12(1), 1–10. https://doi.org/10.1186/1471-2458-12-704/FIGURES/3
- Brellenthin, A. G., Lee, D. C., Bennie, J. A., Sui, X., & Blair, S. N. (2021). Resistance exercise, alone and in combination with aerobic exercise, and obesity in Dallas, Texas, US: A prospective cohort study. PLOS Medicine, 18(6), e1003687. https://doi.org/10.1371/JOURNAL.PMED.1003687
- Demling, R. H., & DeSanti, L. (2000). Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers. Annals of Nutrition & Metabolism, 44(1), 21–29. https://doi.org/10.1159/000012817
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