Here’s a workout plan inspired by the physique transformations seen in “Physique 100.” This plan incorporates a combination of resistance training and cardiovascular exercises to help you build lean muscle, improve overall strength and conditioning, and achieve a shredded physique. Remember to warm up before each workout and consult with a fitness professional if you have any underlying health concerns.
Note: Adjust the weights and intensity levels based on your fitness level and gradually increase as you progress.
Physique 100 Workout
Duration: 8-12 Weeks
This plan incorporates a combination of resistance training and cardiovascular exercises to help you build lean muscle, improve overall strength and conditioning, and achieve a shredded physique. Remember to warm up before each workout and consult with a fitness professional if you have any underlying health concerns.
Day 1: Upper Body Focus
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
| Bench Press | 3 | 8-10 |
| Bent-Over Rows | 3 | 8-10 |
| Shoulder Press | 3 | 8-10 |
| Pull-Ups | 3 | 8-10 |
| Tricep Dips | 3 | 10-12 |
| Bicep Curls | 3 | 10-12 |
| Plank | 3 | 30-60 seconds |
Day 2: Lower Body Focus
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
| Squats | 3 | 8-10 |
| Deadlifts | 3 | 8-10 |
| Lunges | 3 | 10-12 |
| Leg Press | 3 | 10-12 |
| Calf Raises | 3 | 10-12 |
| Russian Twists | 3 | 10-12 |
| Bicycle Crunches | 3 | 10-12 |
Day 3: High-Intensity Interval Training (HIIT)
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
| Cardio Intervals | Choose any form of cardio exercise (running, cycling, jumping rope, etc.) and perform intervals of intense effort (e.g., 30 seconds) followed by active recovery (e.g., 60 seconds) for a total of 20-30 minutes. | N/A | N/A |
|
| Plank | 3 | 30-60 seconds |
| Mountain Climbers | 3 | 10-12 reps per side |
|
| Russian Twists | 3 | 10-12 |
|
| Bicycle Crunches | 3 | 10-12 |
Day 4: Push and Pull
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
| Incline Bench Press | 3 | 8-10 |
| Cable Flyes | 3 | 10-12 |
| Seated Cable Rows | 3 | 8-10 |
| Dumbbell Shoulder Press | 3 | 8-10 |
| Lateral Raises | 3 | 10-12 |
| Tricep Pushdowns | 3 | 10-12 |
| Hammer Curls | 3 | 10-12 |
|
| Plank | 3 | 30-60 seconds |
Day 5: Legs and Abs
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
| Romanian Deadlifts | 3 | 8-10 |
|
| Leg Press | 3 | 8-10 |
| Walking Lunges | 3 | 10-12 (per leg) |
| Leg Curls | 3 | 10-12 |
| Standing Calf Raises | 3 | 10-12 |
| Hanging Leg Raises | 3 | 10-12 |
| Reverse Crunches | 3 | 10-12 |
|
| Plank | 3 | 30-60 seconds |
