Every guy wants to be strong, right? To many, it’s one of the most basic features of being a man: We’re able to grunt loudly, we have bad breath and we lift heavy things. We here at The Urban MANual aren’t so sure about the first two points, but we definitely agree that every man should be able to lift heavy things when required. Follow the below 4 week workout plan, put together by Corey from 360 Fitness in San Diego,  and you’ll be rocking bright red undies on the outside of your blue tights and saving damsels in distress in no time.

The Plan

Workout Days

For this workout plan, you’ll be committing to training in the gym 5 days a week, taking one “active rest” day (we’ll explain that later) and one day of rest each week. Personally, I like to keep it simple and run with “Day 1” being Sunday, so I’m resting on Sunday, having my day of active rest on Wednesday and in the gym the rest of the week. This might not work for you though, so feel free to start your “Day 1” on another day if that is a better fit for your schedule.

For each of the four weeks of this plan, your week will look like this:

Day 1 – Rest

Day 2 – Chest and Triceps (40 – 60 minutes); Cardio (20 minutes+)

Day 3 – Legs (A) (40 – 60 minutes); Cardio (20 minutes+)

Day 4 – Active Rest (walk, hike, yoga or core workout)

Day 5 – Back and Biceps (40 – 60 minutes); Cardio (20 minutes+)

Day 6 – Legs (B) (40 – 60 minutes); Cardio (20 minutes+)

Day 7 – Shoulders (40 – 60 minutes); Cardio (20 minutes+)

Rinse and Repeat. Simple!

The Workouts

For all workouts, use a weight where you land at 8 to 12 reps every set. If you can’t do at least 8 reps for all 4 sets, it’s too heavy. If you go over 12 reps on more than one set, it’s too light. Aim for an average of 10 reps across all sets (except bodyweight exercises – always go to failure on each set there).

Rest 45-60 seconds between each set.

Chest and Triceps

2 Warm-­‐up Sets (such as push-­‐ups)

4 Sets: Chest Exercise

4 Sets: Triceps Exercise

4 Sets: Chest Exercise

4 Sets: Triceps Exercise

4 Sets: Chest Exercise

4 Sets: Triceps Exercise

Bench Press

Build a Strong Chest, Arms and Shoulders with Bench Press

Chest Exercise Examples:

Bench press

Push-ups

Dumbell Flys

Triceps Exercise Examples:

Triceps Pulleys

Triceps Kickbacks

Chair/Bench Dips

Skullcrushers

 

Shoulders

2 Warm-­‐up Sets (such as arm circles)

4 Sets: Shoulder Exercise

4 Sets: Shoulder Exercise

4 Sets: Shoulder Exercise

4 Sets: Shoulder Exercise

4 Sets: Shoulder Exercise

4 Sets: Shoulder Exercise

Flyes Build Solid Delts

Flyes Build Solid Delts

Shoulder Exercise Examples:

Bent-­arm Lateral Raise

Overhead Barbell Press

Posterior Deltoid Flys

Plate Raises

Shoulder Shrugs

 

Back and Biceps

2 Warm-­‐up Sets (such as pull-­‐ups)

4 Sets: Back Exercise

4 Sets: Biceps Exercise

4 Sets: Back Exercise

4 Sets: Biceps Exercise

4 Sets: Back Exercise

4 Sets: Biceps Exercise

Curls Get The Girls!

Curls Get The Girls!

Back Exercise Examples

Barbell/dumbbell Rows Cable Rows

Lat Pulldowns

Pull-­‐ups (overhand grip)

Biceps Exercise Examples

Barbell/dumbbell Curls

Pull-­‐ups (underhand grip)

Concentration Curls

Leg Days (A: Quads & Glutes)

2 Warm-­‐up Sets (such as step-­‐ups)

4 Sets: Quads & Glutes Exercise

4 Sets: Quads & Glutes Exercise

4 Sets: Quads & Glutes Exercise

4 Sets: Quads & Glutes Exercise

4 Sets: Quads & Glutes Exercise

Squats - The Ultimate All Over Muscle Builder

Squats – The Ultimate All Over Muscle Builder

Quads & Glutes Exercise Examples
Squats

Lunges

Leg Press

Hack Squat

Leg Extensions

Glute Bridge/Hip Thrusters

Single-­leg Squats (Pistols)

Bulgarian Split­‐Squats

 

Leg Days (B: Hammys & Calves)

2 Warm-­‐up Sets (such as step-­‐ups)

4 Sets: Hamstrings Exercise
4 Sets: Calves Exercise
4 Sets: Hamstrings Exercise

4 Sets: Calves Exercise
4 Sets: Hamstrings Exercise

4 Sets: Calves Exercise

Deadlifts for Days

Deadlifts for Days

Hamstrings Exercise Examples
Hamstring Curls

Romanian Deadlifts (RDL)

Goodmornings

Calves Exercise Examples

Seated Calf Raises

Standing Calf Raises

Cardio Days

Do a minimum of 20 minutes of moderately intense cardio. This can be Tabata, HIIT, interval run/walk on the treadmill, hill repeats, etc.

Sprint! GO GO GO!

Sprint! GO GO GO!

Examples
“Hill Repeats” would be to find a hill where you can sprint uphill for 20 -­ 60 sec and then walk back downhill. Repeat.

Tabata and HIIT workouts focus on spiking your heart rate up and down. This is best for achieving body fat percentage loss. You don’t want to jog for 20 minutres straight… sWck to interval cardio.

That’s all folks! Get out there and lift some s**t!
Suns Out, Guns Out. Flex!

Suns Out, Guns Out. Flex!

Is this the only program that will make you strong? Nope. Is it the best one for you? We don’t know. What we’re presenting here is just ONE option. This won’t be the last “get strong” post you see here on this site, so if this workout isn’t “for you” then stick around and hopefully some time soon you’ll find one that is!