The Male Model Workout

Alex Reader

Strength and Conditioning, Personal Training

The Male Model Workout

 

The camera isn’t always our friend. Sometimes you blink right as the photo is taken, sometimes you’re slouching a little, and sometimes you just don’t like the way your body looks. Sure, you can change up the angle or add a filter, but it’s not quite the same as having a body you’re proud of in real life.

 

 

That’s why you need a workout that actually works.

 

The Male Model Workout

These workouts are based around compound movements to work as many muscles as possible in a short amount of time. Therefore, you can easily fit them into your day to day routine.

 

The program consists of four different days: two upper body and two lower body. Each day focuses on a different lift so you can build strength across your entire body and, most importantly, muscle.

 

Day 1

  • Bench Press 3x8
  • Push Press 3x12
  • Bent Over Row 3x8
  • Lat Pulldown 3x12
  • Incline Dumbbell Curls 3x12

 

Day 2

  • Squat 3x8
  • Romanian Deadlift 3x12
  • Leg Extension 3x16
  • Calf Raises 3x16
  • Weighted Russian Twists 3x16 (rest 1 minute)

 

Day 3

  • Military Press 3x8
  • Incline Press 3x12
  • Chin Up 3x8
  • Seated Row 3x12
  • Tricep Pull Downs 3x12

 

Day 4

  • Deadlift 3x8
  • Split Squat 3x12 (each side)
  • Rack Pulls 3x12
  • Leg Curls 3x16
  • Cable Crunches 3x16 (rest 1 minute)

 

Rest for 2 minutes between each set and exercise. Each time you can do two more reps than what’s prescribed, move up in weight.

 

You can structure this program into your week however you want, just make sure that only two of the workout days are side by side. For instance, you could do Monday, Tuesday, Thursday, and Saturday or Monday, Wednesday, Friday, and Saturday.

 

Incorporate a Healthy Diet to Lose Fat

This program makes sure to hit every muscle on the body to give you a well-rounded, sculpted physique. However, in order for it to be maximally effective, you also need to couple it with a healthy diet.

 

If you’re looking to lose fat, then you need to be eating around 300 less calories per day. If you don’t want to track your calories, then there are some helpful tips to ensure you’re in a daily deficit. Many of my clients have made great progress from just a few small changes.

 

For one, increasing your intake of fibre through fruit, vegetables, and grains is a great way to keep the stomach full on lower calories. The stomach signals to the brain that it’s full based upon the amount of volume inside. Fiber takes up a lot of volume, as does water. Always make sure to choose meals with a high load of fiber in it while keeping on top of your hydration.

 

Simply switching higher calorie items for lower calorie items can make a massive difference. Choosing diet drinks instead of the regular items, packing an apple for lunch as opposed to a chocolate bar, switching cereal for porridge. All of these changes seem small, but over time they really add up.

 

Adding in extra doses of protein is a good way to keep you satiated and it helps ensure you don’t lose precious muscle. Remember, anyone can lose weight, but it takes patience and perseverance to lose fat.

 

You Must Add Calories to Build Muscle

If you’re looking to build muscle, then you’re going to need to be in a caloric surplus. If you want to track your calories, then an extra 300 calories should do it. If you don’t want to track your calories, then you can add an extra scoop of food to each meal to help you increase your overall intake.

 

For any body composition goal, monitoring your weight is key. Because your body weight can fluctuate during your week due to a variety of reasons, don’t weigh yourself every day. Weighing yourself twice a week is a perfect amount. Weigh yourself once at the start of the working week, and once at the end. If you’re looking to gain muscle, then you should be trying to add 0.5 to 1 pound each week. If you’re looking to lose fat, then you’ll want to lose about 1 pound a week.

 

You Have to Be Patient

At the end of the day, getting a model type body takes time. Do you really think the people on magazines or in movies just woke up one day and looked like that? Unfortunately, it takes a little more than a good night of rest. Stick with it, stay dedicated, and the results will come.

 

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