mh total body plan

m

TOTAL BODY WORKOUT

http://www.menshealth.com

The information given here is designed to help you make informed decisions about your

health. It is not intended as a substitute for any treatment that may have been prescribed

by your doctor. If you suspect that you have a medical problem, we urge you to seek

competent medical help.

Before you undertake a new health program or fitness regimen, we encourage you

to discuss your plans with your health care professional, especially if you have not exer-

cised for several years, are over 35, or are overweight.

Project editor: K. Carter Strauss • Copy editor: Susan Lang • Designer: Maureen Logan

http://www.rodale.com

4 ANewBody

5 GettingStarted

7 TheBeginnerWorkout

19 TheIntermediate/AdvancedWorkout

28 WorkoutLogs

Contents

� T O TA L B O D Y W O R K O U T

A New BodyGet a slimmer, stronger, and more muscular body in just 8 weeks

So you’ve finally decided to make

some serious changes in your life?

Just make sure you change what

counts. Not your career...not your

girlfriend...not your gender. If you

want to make a change that really matters,

change your workout program.

Whether you’re a newcomer to the strength-

training scene or an old hand, you’ll find a total

body workout for you—customized for your fitness

level—to build up your arms, chest, shoulders,

abs, back, and legs. At the end of this booklet,

you’ll also find two sets of workout logs—one for

beginners and one for more advanced lifters—

because keeping track of your progress is an

important motivator as well as key to muscle

growth. Each log covers 8 weeks—at the end of

which you’ll have a noticeably slimmer, stronger,

and more muscular body.

Contents

T O T A L B O D Y W O R K O U T

�www.menshea l th . com

The Total Body Workout is actually

three programs—one for the guy who

either belongs to a gym or has a house-

ful of exercise equipment; one for the

guy who has only a barbell and bench;

and one for the guy who makes do with

dumbbells. Most of the exercises offer at

least one alternate version with either

barbells, dumbbells, or both.

If you belong to a gym, you can do

the workouts exactly as shown. Or, if

you prefer, you can replace machine

exercises with the barbell or dumbbell

version. If you work out at home, you

can choose the barbell or dumbbell

option, or add a multistation home

gym and do the workout.

TheGearYou’llNeed

BarBell option

1. A barbell set with plenty of extra

weights. We recommend starting with

a 300-pound Olympic barbell set (that

total weight includes the 45-pound bar).

2. A bench that supports bench presses

and squats (meaning, the uprights are

adjustable so you can use them for

either exercise), or a power rack

(a steel cage that allows you to do

squats and bench presses safely).

3. A chinup bar. This can be a bar

that fits over your door frame or twists

into it. If you have a power rack and

enough headroom, the top crossbar is

good for chinups and pullups. Or you

can buy a freestanding chinup/dip

station.

4. A Swiss ball. You don’t absolutely

need it, but it will add challenge

and variety to a number of exercises

throughout the series.

DumBBell option

1. Fixed or adjustable dumbbells. Most

men will need to start at 10 pounds

and go up to at least 50 pounds for each

dumbbell. That means a minimum of

100 pounds of weight plates if you’re

using adjustable dumbbells. You also

want most of those weights to be 10s

and 5s, since doing dumbbell exercises

with larger plates can be awkward.

2. A bench that inclines and declines.

3. A chinup bar, described above.

4. A Swiss ball.

Getting Started


HomeexerciseTipUnilateral decision: Some of our favorite things in life—socks, breasts—come in pairs.

(Although other favorites, like golf balls and celebrity deaths, generally arrive in sets of three.)

So what happens when you find yourself with an orphaned dumbbell, or when you have a pair

of dumbbell handles but not enough weight plates to make an even pair? Go solo.

The dumbbell exercises in these workouts can be done with one dumbbell, often using

one arm at a time. One-arm bench presses and rows are pretty straightforward. (Make sure

you start a set with your weaker arm—which will probably be your left if you’re right-handed.

Do all the repetitions with that arm, then the same number with the other arm.) For squats

and lunges, hold the single dumbbell in front of your chest with both hands. On deadlifts, try

a variation called the suitcase deadlift. Start with the single dumbbell outside your left foot,

grab it with your left hand, then stand straight up. (In other words, don’t lean to the side with

the weight.) Do equal repetitions with the weight on each side.


Full home gym option

1. A multistation home gym, or a home

cable station that has high and low

pulleys.

2. The full barbell setup described on

page 5. (If you opt for the power rack,

you can add a cable attachment and do

without the multistation machine.)

3. The dumbbell equipment described

on page 5.

4. A chinup bar, as described on page 5,

plus a dip station. You can get dip at-

tachments for many multistation home

gyms, power racks, and benches with

adjustable uprights.

5. A Swiss ball.

TheInstructionsChoose the beginner workout if

you have less than a year of experi-

ence in strength training, or if you’re

coming back from a layoff longer than

4 months. Choose the intermediate/

advanced workout if you’ve worked

out consistently for the past year or

longer.

how to use the training logs

You’ll find beginner and intermediate/

advanced workout logs on pages 28 and

30. Record the weight used and repeti-

tions completed with good form for each

set of each exercise. (Note that you have

two boxes for each exercise each week

in the beginner workout, and three in

the intermediate/advanced workout.)

For example, if you’re doing the begin-

ner workout and you do 13 repetitions

of bench presses with 75 pounds for

your first set, you’d write 75/13 in the

appropriate box. Fair warning: The

boxes are small; use a fine-point pen.



Do these total body workouts two times

each week. In weeks 1 through 4, do

12 to 15 repetitions of each exercise in

a triad, with no rest between exercises.

In weeks 5 through 8, do 8 to 12 repeti-

tions of each exercise in a triad, with

no rest between exercises. (Use consid-

erably more weight than you used in

weeks 1 through 4.) After completing

all three exercises, rest 90 seconds, and

repeat one or two times, for a total of

two or three sets of each exercise. Then

rest 90 seconds and begin the exercises

in the next triad.

The Beginner Workout

BarBellBencHpress

Worksthechestπ Lie on a flat bench and hold the bar with

your hands just wider than shoulder-

width apart. Lift the bar and hold it at

arm’s length over your chest.

π Lower the bar to your chest, pause, then

push it back to the starting position.

Contents


alternate: Dumbbell Bench pressπ Lie on a flat bench holding two dumb-

bells up over your middle chest with

an overhand grip and straight arms.

DumBBellDeaDlifT

Worksthehamstringsandgluteals

π Lower the dumbbells to a few inches

higher than chest-level, then push

them back up, bringing your hands

close together without clanking

the weights.

π Set a pair of dumbbells on the floor so they’re

parallel to each other and about 2 feet apart.

Stand between them, squat down, and grab

them overhand.

π With your back flat and head up, stand up

with the weights, pulling your shoulder

blades back.

π Slowly lower the weights

to the starting position.


π Grab a lat pulldown bar

with a shoulder-width,

overhand grip.

π Moving only your arms,

pull the bar down to

your chest by squeezing

your shoulder blades

together.

π Pause, then slowly

return to the starting

position.

alternate: Barbell Deadliftπ Load a barbell and set it on the floor.

Squat in front of it with your feet

shoulder-width apart. Grab it over-

hand with your hands just outside

your legs, your shoulders over or just

behind the bar, your arms straight,

and your back flat or slightly arched.

laTpullDown

Workstheupperback

π Stand up, pushing with your heels

and pulling the weight to your body

as you stand. Pause (don’t lean back),

then slowly return to the starting

position.

10 T O TA L B O D Y W O R K O U T

alternate #1: swiss Ball eZ-Curl pullover π Holding the EZ-curl bar,

lie with your head, neck,

and upper back in con-

tact with a Swiss ball.

Bridge your hips up so

they’re parallel to the

floor and your knees are

bent 90 degrees. Then

extend your arms directly

over your chest. From

this position, do standard

pullovers without letting

your hips dip below the

level of the ball.

alternate #2: Dumbbell pullover π Lie lengthwise on a bench—not perpen-

dicular to it, as you often see in gyms (if

you frequent such places). Press your

head, torso, lower back, and glutes firmly

against the surface. Your feet should be

flat on the floor (or, if you prefer, flat on

the end of the bench). Place one hand

around the handle of a dumbbell and

wrap the other one over the gripping

hand. Extend your arms directly above

your collarbone, holding the dumbbell

bar perpendicular to the floor.

π Keeping your back flat

against the bench to elongate

your lats, slowly lower the

weight behind your head un-

til your arms are in line with

your ears. Pause, then pull

the weight back up. Slightly

bend your elbows throughout.

leGpress

Worksthequads

11www.menshea l th . com

π Position yourself in

a leg-press machine

with your back against

the pad and your feet

about 4 inches apart

on the platform.

π Unlock the platform

and slowly lower the

weight until your

knees are bent at a

90-degree angle.

π Pause, then push the

weight back up to the

starting position.

alternate #1: Dumbbell squatπ Stand holding two dumbbells at

your sides at arm’s length, your

feet shoulder-width apart. Pull

your shoulder blades back.

π Bend your knees and lower your

body as if you were sitting back

into a chair. Stop when the tops

of your thighs are parallel to the

floor. The object is to keep your

lower back in its naturally arched

alignment and your knees from

moving forward past your toes.

Return to the starting position.


alternate #2: Barbell squatNote: Beginners should place a wooden

plank or a small weight plate or two

under their heels to compensate for lack

of flexibility.

π Set your barbell on a squat sup-

port so you have to bend your knees

slightly to step under it and set it

on your shoulders. Position yourself

under the bar so it rests on the back

of your shoulders and your trapezius,

not your neck. (When you pull your

shoulder blades back, your traps

should form a nice shelf for the bar.

It shouldn’t hurt at all—if it does, it’s

a sure sign you’re doing something

wrong.) Hold the bar with a wide,

overhand grip. Straighten your legs

to lift it off the rack, step back, and

set your feet shoulder-width apart

with your knees slightly bent and

your lower back in its naturally

arched position.

π Initiating the descent at the hips,

not the knees, lower yourself as

though sitting in a chair behind you.

Stop when the tops of your thighs

are parallel to the floor, pause, then

push back up to the starting position.

Your knees should stay in line with

your feet throughout the movement—

they shouldn’t splay out or pinch in.

caBleseaTeDrow

Workstheupperback

π Attach a long, straight bar to the

cable of a cable row machine and po-

sition yourself in the machine. Grab

the bar with an overhand grip that’s

just beyond shoulder-width. Sit up


alternate #1: Barbell Bent-over rowπ Stand with your feet shoulder-width apart and

your knees bent 15 to 30 degrees. Keep your torso

straight with a slight arch in your back as you lean

forward at the hips. Try to get your torso close to

parallel to the floor. Grab the barbell off the floor

with a false overhand grip (thumbs in line with

the rest of your fingers) that’s slightly wider than

shoulder width. Let the bar hang at arm’s length in

front of you.

π Retract your shoulder blades to start pulling the

bar up to the lower part of your sternum (breast-

bone). Imagine that your arms are just along for

the ride; otherwise, you’ll use them as the prime

movers and get less of a workout for your middle-

back muscles. Pause at the top, with your chest

sticking out toward the bar. Slowly return to the

starting position. Try to keep your torso in the

same position throughout the movement. That’s the

purpose of the bent knees—they provide the sus-

pension your torso needs to remain steady.

straight and pull your shoulders back.

π Pull the bar to your abdomen.

π Pause, then slowly return to the

starting position.

1� T O TA L B O D Y W O R K O U T

DumBBelllunGe

Worksthequads

π Grab a pair of dumbbells

and hold them down at your

sides. Stand with your feet

hip-width apart.

π Step forward with your

nondominant leg (your left

if you’re right-handed, your

right if you’re left-handed)

and lower your body until

your front knee is bent

90 degrees and your other

knee nearly touches the

floor. Your front lower leg

should be perpendicular

to the floor, and your torso

should remain upright.

π Push yourself back up to the

starting position as quickly

as you can and repeat with

your dominant leg. That’s

one repetition.

alternate #2: Dumbbell Bent-over rowπ Grab a pair of dumbbells with an

underhand grip, and stand with your

knees slightly bent. Bend over at the

hips until your torso is almost paral-

lel to the floor. Keep your lower back

slightly arched.

π Pull the weights up until they’re

even with your lower rib cage and

your elbows are higher than your

torso. Keep your torso in the same

position throughout, and maintain

the slight bend in your knees.

alternate: Barbell lungeπ Take a shoulder-width stance and

rest the barbell across the trapezius

muscles of your upper back.

π Take a large step forward with your

nondominant leg as you descend into

1�www.menshea l th . com

a split-squat position. When your lead

leg is parallel to the floor with your

knee directly above your foot, push

yourself back up explosively to the

starting position.


BarBellcuBanpress

Workstheshoulders

π Grab the lightest barbell you have

(a 1-inch-diameter standard barbell,

which weighs about 20 pounds, is

best; an Olympic EZ-curl bar, at

25 pounds, is next best; a standard

45-pound Olympic barbell is only for

the strongest) with an overhand grip,

your hands just beyond shoulder-

width apart. Hold the bar at arm’s

length in front of your thighs.

π Start the movement by pulling the

bar up to your chest until your upper

arms are perpendicular to your torso.

π Now rotate your arms upward and

back, so the bar travels in front of your

face and over your head. Keep your

elbows bent about 90 degrees through-

out this part of the movement.

π Slowly lower the bar by reversing the

motion—down and past your face,

then to your thighs.

alternate: Dumbbell Cuban pressUsing a pair of dumbbells, follow the instructions

for the Barbell Cuban Press, above.

seaTeDcalfraise

Worksthecalves


alternate: Barbell seated Calf raiseπ Sit at the end of a bench

with the balls of your

feet on a step, a wooden

block, or a couple of

phone books about a foot

in front of you. Put a

towel or sweatshirt over

the tops of your knees

and rest a barbell across

them. Hold it there with

your hands. With your

torso erect, allow your

π Place a step in front of a

bench, grab a pair of dumb-

bells, and sit down. Set the

balls of both feet on the step,

and place one dumbbell on

each knee. Lower both heels

as far as you can without

touching the floor.

π Push off the balls of your feet

and lift your heels as high as

you can.

π Pause, then repeat.

heels to drop as low as they’ll go.

π Press back up to the balls of your feet.

Pause, then return to the starting position.


cruncH

Workstheupperabs

π Lie on your back

on the floor, with

your knees bent

and feet flat on

the floor. Place

your hands

behind your ears.

π Raise your head

and shoulders,

and crunch your

rib cage toward

your pelvis.

Pause, then

slowly return

to the starting

position.



Do these total body workouts three

times each week. In weeks 1 through 4,

do 8 to 12 repetitions of each exercise in

a quad, with no rest between exercises.

In weeks 5 through 8, do 6 to 10 of each

exercise in a quad, with no rest between

exercises. After completing all four

exercises, rest 90 seconds, and repeat

one or two times, for a total of two or

three sets of each exercise. Then rest

90 seconds and begin the next quad.

The Intermediate/Advanced Workout

BarBellsquaT

Worksthequads

π Set a bar on a squat rack and

step under it so the bar rests

across your upper back. Pull

your shoulders back as you

grab the bar with an overhand grip.

The bar should sit comfortably on your

upper trapezius. Lift the bar off the rack

and step back. Set your feet shoulder-

width apart, with your knees slightly

bent, back straight, and eyes focused

straight ahead.

π Slowly lower your body as if you were sit-

ting back into a chair, keeping your back

in its natural alignment and lower legs

nearly perpendicular to the floor.

π When your thighs are parallel to the

floor, pause, then return to the starting

position.

Contents


alternate: Dumbbell squatπ Stand holding two dumbbells at

your sides at arm’s length with your

feet shoulder-width apart. Pull your

shoulder blades back.

π Bend your knees and lower your

body as if you were sitting back into

a chair. Stop when the tops of your

thighs are parallel to the floor. The

object is to keep your lower back in its

naturally arched alignment and your

knees from moving forward past your

toes. Return to the starting position.

DumBBellinclineBencHpress

Worksthechest

π Grab a pair of dumbbells and lie on

your back on a bench set to an incline

of 15 to 30 degrees (a steeper angle

shifts emphasis to your delts). Lift

the dumbbells up at arm’s length so

they’re over your chin, and hold them

with your palms turned toward your

feet (thumbs facing each other).

π Slowly lower the weights to your up-

per chest, pause, then push them

back up over your chin.

alternate: Barbell incline Bench pressπ Set your incline bench to between

15 and 30 degrees. With your head,

torso, and hips pressed to the bench

and your feet flat on the floor, use a

full overhand grip that’s slightly wider

than shoulder-width to hold the bar-

bell at arm’s length above your chin.


BarBellromanianDeaDlifT

Worksthehamstringsandgluteals

π Carefully controlling the bar, lower

it to within an inch or two of your

collarbone. Then press it up and very

slightly back so that it finishes above

your chin.

π Grab the bar with an overhand grip that’s just beyond shoulder-

width. Stand holding the bar down at arm’s length and resting

against the front of your thighs. Your feet should be shoulder-width

apart, your knees slightly bent, and your eyes focused straight ahead.

π Slowly bend at the hips as you

lower the bar just below your

knees. Don’t change the angle

of your knees. Keep your head

and chest up and your lower

back flat or slightly arched.

π Lift your torso back to

the starting position,

keeping the bar as

close to your body as

possible.


alternate: Dumbbell romanian Deadliftπ Stand with your feet shoulder-width apart,

your knees slightly bent, and two dumbbells

hanging down at arm’s length in front of

your thighs. Retract your shoulder blades

and pull in your stomach.

π Bend forward at the hips until the

weights are at about midshin level

and your torso is as close to parallel

to the floor as possible. Pause, then

press your heels against the floor as

you lift your torso back to the starting posi-

tion. Keep your back slightly

arched throughout the exercise.

pullup

Workstheback

π Hang from a pullup

bar using an overhand

grip that’s just beyond

shoulder-width. Cross

your ankles behind you.

π Pull yourself up as high

as you can—your chin

should go over the bar.

π Pause, then slowly lower

yourself to the starting

position.


alternate #1: Barbell Close-grip Bench press π Lie on a flat bench and grab the

barbell with a full, overhand grip

that’s narrow enough (just less than

shoulder-width) to shift the emphasis

from your pecs to your triceps but not

so narrow as to strain your wrists

and elbows. With straight arms, hold

the bar over your chest.

π Slowly lower the bar until it almost

touches your lower chest. Pause, then

press back up to the starting position.

Dip

Worksthetriceps

π Grab the parallel bars on a dip station

and lift yourself so that your arms are

fully extended. Bend your knees and

cross your ankles behind you.

π Slowly lower your body by bending

your elbows until your upper arms

are parallel to the floor.

π Pause, then push yourself

back to the starting position.

Superset with chinups (do the

exercises back to back; rest

after completing a set of each).

Note: Use a weighted belt if you

can do more than the recommended

repetitions.


alternate #2: Dumbbell Close-grip Bench pressπ Grab a pair of dumbbells with

a neutral grip, to maximize

your triceps workload. Lie on

a bench and extend both arms

directly over your chest.

π Lower the weights straight

down toward your chest. (If

you angle them outward, you’ll

reduce the role of your triceps.)

Bring your elbows past your

sides and stop just before the

weights touch your chest.

πPause, then press back to the

starting position.

π Stand holding a barbell across

the trapezius muscles of your

upper back, your feet

hip-width apart.

π Step forward with your

nondominant leg (your left if

you’re right-handed, your right if

left-handed), and lower your body

until your front knee is bent 90 de-

grees and your other knee nearly

touches the floor. Your front lower

leg should be perpendicular to the

floor, and your torso should remain

upright.

π Return to the starting position as fast

as you can; repeat with your domi-

nant leg. That’s one repetition.

BarBelllunGe

Worksthequads

alternate: Dumbbell lungeπ Stand with your feet hip-width

apart, and hold two dumbbells

at your sides.

π Take a bold stride forward, far

enough so that your front thigh

ends up parallel to the floor

with your knee over (not past)

your toes. Quickly push back up


πAlternate legs, or finish

your reps with one leg before

switching.

caBleseaTeDrow

Workstheupperback


π Attach a long, straight bar

to the cable of a cable row

machine, and position

yourself in the machine.

Grab the bar with an

overhand grip that’s just

beyond shoulder-width.

Sit up straight and pull

your shoulders back.

π Pull the bar to your

abdomen.

π Pause, then slowly return



alternate #2: Dumbbell Bent-over row π Grab a pair of dumbbells with an

underhand grip, and stand with

your knees slightly bent. Bend

over at the hips until your torso is

almost parallel to the floor. Keep

your lower back slightly arched.

π Pull the weights up until they’re

even with your lower rib cage

and your elbows are higher than

your torso. Keep your torso in the

same position throughout, and

maintain the slight bend in your knees.

out for your middle-back muscles.

Pause at the top, with your chest

sticking out toward the bar. Slowly

return to the starting position. Try to

keep your torso in the same position

throughout the movement. That’s the

purpose of the bent knees—they pro-

vide the suspension your torso needs

to remain steady.

alternate #1: Barbell Bent-over rowπ Stand with your feet

shoulder-width apart

and your knees bent

15 to 30 degrees. Keep

your torso straight with

a slight arch in your back

as you lean forward at the

hips. Try to get your

torso close to parallel

to the floor. Grab the

barbell off the floor with a false over-

hand grip (thumbs in line with the rest

of your fingers) that’s slightly wider

than shoulder width. Let the bar hang

at arm’s length in front of you.

π Retract your shoulder blades to start

pulling the bar up to the lower part of

your sternum (breastbone). Imagine

that your arms are just along for the

ride; otherwise, you’ll use them as the

prime movers and get less of a work-

HanGinGleGraise

Workstheabs

π Grasp a chinup bar with an overhand

grip and hang from it at arm’s length,

with your knees slightly bent. If you

have elbow straps, hang from them.

π Without bending your legs any more,

lift your knees as close to your chest


as possible by rounding your back

and curling your hips toward your

rib cage.

π Pause, then slowly lower your legs to

the starting position.

2�

exercise week 1 week 2 week 3 week 4

TrIAdA

BarBellBencHpressALTeRnATe: DUmBBeLL Bench PRess

SeT1

SeT2

SeT3

DumBBellDeaDlifTALTeRnATe: BARBeLL DeADLIfT

SeT1

SeT2

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laTpullDownALTeRnATes: sWIss BALL eZ-cURL PULLOveR, DUmBBeLL PULLOveR

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SeT2

SeT3

TrIAdB

leGpressALTeRnATes: DUmBBeLL sqUAT, BARBeLL sqUAT

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caBleseaTeDrowALTeRnATes: BARBeLL BenT-OveR ROW, DUmBBeLL BenT-OveR ROW

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SeT3

DumBBelllunGeALTeRnATe: BARBeLL LUnge

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SeT2

SeT3

TrIAdC

BarBellcuBanpressALTeRnATe: DUmBBeLL cUBAn PRess

SeT1

SeT2

SeT3

seaTeDcalfraiseALTeRnATe: BARBeLL seATeD cALf RAIse

SeT1

SeT2

SeT3

cruncH

SeT1

SeT2

SeT3

BeginnerWorkoutLog

Contents

2�


TrIAdA

BarBellBencHpressALTeRnATe: DUmBBeLL Bench PRess

SeT1

SeT2

SeT3

DumBBellDeaDlifTALTeRnATe: BARBeLL DeADLIfT

SeT1

SeT2

SeT3

laTpullDownALTeRnATes: sWIss BALL eZ-cURL PULLOveR, DUmBBeLL PULLOveR

SeT1

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SeT3

TrIAdB

leGpressALTeRnATes: DUmBBeLL sqUAT, BARBeLL sqUAT

SeT1

SeT2

SeT3


SeT1

SeT2

SeT3

DumBBelllunGeALTeRnATe: BARBeLL LUnge

SeT1

SeT2

SeT3

TrIAdC

BarBellcuBanpressALTeRnATe: DUmBBeLL cUBAn PRess

SeT1

SeT2

SeT3

seaTeDcalfraiseALTeRnATe: BARBeLL seATeD cALf RAIse

SeT1

SeT2

SeT3

cruncH

SeT1

SeT2

SeT3



QUAdA

BarBellsquaTALTeRnATe: DUmBBeLL sqUAT

SeT1

SeT2

SeT3

DumBBellinclineBencHpressALTeRnATe: BARBeLL IncLIne Bench PRess

SeT1

SeT2

SeT3

BarBellromanianDeaDlifTALTeRnATe: DUmBBeLL ROmAnIAn DeADLIfT

SeT1

SeT2

SeT3

pullup

SeT1

SeT2

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