Yes, you can get jacked in just 3 workouts a week!
Access This and Over 50 Other Fitness Plans
Subscribe to All Access today to start following this and over 50 more expert-designed, gym-proven fitness plans for the low price of $8.99/month!
4 Weeks of Workouts
This simple, innovative, adaptable training program is for anyone—man or woman, beginner or advanced—who is ready to work both hard and smart. It's just four weeks, but can be extended indefinitely!
Elite bodybuilding and strength coach Paul Carter will show you everything you need to know to perform the workouts, as well as walk you through a full workout himself!
You have numerous choices every day for what moves you can do, and how hard you push it. This program can be dialed back as needed, then ramped up when you're ready to set a solid PR.
Don't overcomplicate your nutrition! This is a sustainable way to eat for performance in the gym and results in the mirror.
Join All Access today to unlock the app for this fitness plan, among many others, in the Apple and Google Play stores! You’ll be able to track your workouts, nail your nutrition plan, stock up on supps, and get fit on the go.
But it's not going to happen by accident. Here's what makes Jacked in 3 great for anyone looking for a manageable program that can provide serious results:
Upper/lower split alternates weekly, so volume and intensity ebb and flow
Bis and tris every training day because… do we need to explain that?
Balanced compound lifts and isolation work for strength and muscle gains
Accumulative Volume Training protocol allows you to pull back or push it based on how you feel
Unparalleled equipment adaptability: You can do this in any gym!
Detailed guidance on how to eat, manage cardio, and more
Do this program between more demanding programs, during a busy time in life, or just to try something entirely new. But don't be surprised if you keep coming back to it!
Original article and pictures take www.bodybuilding.com site
Need help achieving your fitness goals? The Muscle & Fitness newsletter will provide you with the best workouts, meal plans and supplement advice to get there.
Original article and pictures take cdn-maf0.heartyhosting.com site
When is comes to workout routines for men a good upper body workout is always a favourite.
This one is great to do and will work your chest,back, biceps and abs.
I have designed this workout to build muscle and strength while dropping a little body fat at the same time.
Also if you are a busy guy you can still get a proper workout in just a few minutes because we are doing all the exercises in one circuit.
Here's the breakdown of the workout.
Back: Lat Pulldowns
Chest: Decline or Normal Pushups
Biceps: Standing Barbell Bicep Curls
Abs: Mountain Climbers
How to put it all together:
This routine should consist of doing each exercise one after the other then resting for 1-2 mins and repeating another 3 times for a total of four circuits.
Here are the reps for each exercise you should use on each circuit.
Circuit 1 -12 reps (mountain Climbers 30 reps)
Circuit 2 -10 reps (mountain Climbers 40 reps)
Circuit 3- 8 reps (mountain Climbers 50 reps)
Circuit 4 -8 reps (mountain Climbers 60 reps)
After each circuit you should increase the weight on each exercise.
Do each rep with control and good technique. This will ensure the muscle groups are worked to fatigue and will avoid any possible injury.
Hope you liked the workout and if you want more like this and remember you can get my full 28 day ultimate body workout plan for free by visiting this page.
Make sure to check out the scientific background for this program:
The Workout Program to change your Body Shape
The Concept of this program
Originally, this is a program I designed for myself. I have been training for 8 years now and I am happy with my current body fat percentage (17-18%) and leanness. However, I do want to put on a little bit more muscle mass and improve my body shape. Apart from that, being strong is what keeps me pain-free (scoliosis), especially while treating patients at the hospital (taking blood from patients is so hard on your lower back!).
I am so amazed of the product that I decided to publish it and let my readers take part in this challenge as well. If you liked the first version, you will love the second one. Let me warn you though, this program is far more challenging, than you could imagine.
The program is designed for 12 weeks but you can repeat as many times as you like. Workouts change every 2 weeks and the second weeks contains a special challenge. You will never get bored with this program!
Included is your warm up, cool down, glute activation routine, explanation and tips for over 100 exercises and the scientific background is explained.
What “bulky” really means
As the main goal of this workout program is to build muscle, some people, especially women, will question whether or not this could make them look “bulky”. First of all, it becomes very clear that this is a myth when we look at human anatomy. Muscle tissue lies really deep, then comes our fat and layers of skin. If you build muscle but fail to burn the fat on top – you will look bulky.
But not because of the muscle – it is the fat that makes you look puffy, feel bloated and uncomfortable in your body.
Thus, it is crucial to make yourself clear what your primary goal at the moment is.
If you have a LOT of weight to lose:
Start strength training
Go into a moderate caloric deficit = weight loss
Don’t forget to include some type of cardio 3-5 days per week (HIIT should be done maximum 3 times per week)
However, if you are already pretty fit and only have about 5-10 lbs to lose, I recommend to keep your calories higher, so that you can build muscle and burn fat at the same time. You should realize though that this process will take much longer.
This program is excellent for either way – it will make sure your metabolism stay high when in weight loss mode (so you don’t hit a plateau) and it will also build muscle and burn fat if you stay at around maintenance calories.
At the end, whether you lose or gain weight depends purely on your total energy output versus input!
How to build muscle as a female
As women, we have much lower levels of testosterone and growth hormone. Both of these hormones are still present in our body and have important roles, especially when it comes to osteoporosis. However, low levels of testosterone also means slow muscle growth.
Thus, you cannot expect to build 5 lbs of pure muscle mass in 8 weeks. It could be possible if you are a beginner but once you have trained for a while, your muscle growth will slow down significantly. Don’t give up, stay patient and shift your focus to other goals other than your physical appearance.
Focus on your performance, power, energy levels, become stronger, faster, more flexible. Your physique will follow!
Eat to nourish your body and fuel your workouts
As I already mentioned above, your nutrition is key in this process. If you want to build muscle, you need to eat a proper amount of carbohydrates, fats and protein. All three macronutrients are essential.
This applies to weight loss as well. There are some body types and metabolism types that deal differently with carbohydrates versus fats. Once you have “reset” your body’s hormones and everything is balanced again, a moderate intake of all three macronutrients, along with healthy micronutrients (vitamins) will give you the best longterm results, not only physically but also mentally!
The right supplements
Once your nutrition and training is 100% on point (this is key), you can choose to supplement to enhance fat loss or muscle building. There are too many fake products on the market and let me tell you that these supplements will have no effects unless your nutrition is on point. Make sure to get that in check first.
My favorite fat loss supplements that are safe to use:
CLA: Essential fatty acids (similar to fish oil). Helps with body composition (reduces visceral fat)Only use if the source is grass-fed whey. Otherwise, it could be derived from trans-fats, which is very unhealthy and actually leads to weight gain!
Green Tea: Drink at least 1liter of green tea per day. It will also help reduce water retention and increase your mental focus. In addition to that, green tea has been proven to inhibit angiogenesis (the spreading of cancer cells).
Spicy food (increases metabolic rate)
My favorite muscle building supplements:
BCAA: To supply your muscles with amino acids to grow
Creatine: Occurs in our body and helps with increased energy. The myth that Kreatine makes you look bloated is NOT true. Water retention occurs outside of our cells (externally), while Kreatin increases the amount of water inside of our cells (internally). Kreatin will actually make you look very lean and your muscles will look full.
/ Protein Powder, as I don’t see that as a supplement. If you are eating enough protein through your meats, beans, eggs and milk products, you don’t necessarily need it. If you are vegan, you should definitely out my article on protein powder where I give some good recommendations.
That’s it!
I hope you like this program as much as I do. I have gone through the workouts 3 times and right now I have started the first week. I plan on doing this program twice (24 weeks until May) and then probably transition into “Summer Bikini Program” mode
If you would like a 50% discount (25€ instead of 50€) OR a nutrition consultation (worth 25€), e-mail me and I will let you know what you need to do!
This 260-page, instantly downloadable e-book is your definitive, zero B.S, step-by-step guide to building lean muscle, burning fat and gaining strength in the fastest, most effective, yet most practical way possible.
"Muscle Building & Fat Loss Decoded" is written in an easy to follow, step-by-step format that anyone can understand and implement.
No nonsense, no filler and no fluff - just the straight up, research-backed, scientific truth about transforming your entire body as effectively as possible without spending long hours in the gym, becoming a slave to your diet or spending boatloads of cash on unnecessary supplements.
The course is broken down into 5 main sections that shatter through all the common myths and lies and teach you everything you need to know to structure an optimal plan suited perfectly to your goals.
This complete guide compresses 14 years of dedicated research, trial and error and in-the-trenches experience into just couple days worth of reading.
This full, detailed workout guide outlines the exact pattern of days to spend in the gym along with the exercises, sets and reps for each workout.
You won't have to doubt yourself or make any second guesses about your training plan any longer... you'll instantly know that all of your effort in the gym is being put to the very best use possible.
This workout system can be performed at a regular gym or from home and includes a lengthy list of possible exercise substitutions, so you can easily adapt the plan to your own unique situation no matter what.
Along with your step-by-step weight training plan, you'll also be given a variety of highly effective cardio programs that you can select from based on your goals.
Proper nutrition will literally make or break your entire program, and these carefully structured meal plans will show you exactly how to eat each day to produce optimal results.
You'll get 15 full plans starting at 1500 calories and working all the way up to 5000, because no single cookie cutter diet is right for everyone.
These plans show you precisely what to eat for each meal, how much to eat and when to eat it to keep everything as simple and straightforward for you as possible.
You also get multiple options for each meal and a comprehensive list of food substitutions, so you can create a plan that's perfectly tailored for you.
Supplements can provide a nice boost to your overall results and improve the convenience of your nutrition plan... but only if you know what you're doing.
Because of all the misleading marketing and over-hyped gimmicks out there, most people are totally misguided in this area of their program and end up short-changing their results while wasting a ton of money in the process.
The No-Fail Supplement Guide will reveal which select few, research-backed supplements are truly worth your money, including the specific brands and dosing methods I recommend.
I break everything down into easy to follow categories so that you can make the most informed decisions possible.
This information will allow you to employ an intelligent, result-producing supplement plan and will ensure that you never waste another dime on a useless pill or powder ever again.
In reality, the vast majority are making a ton of simple, fundamental mistakes that shift the stress off of the target muscles, promote muscular imbalances and increase the chances of injury all at the same time.
Proper form is at the heart of your entire workout plan, and this online exercise database will show you exactly how to perform each movement with maximum safety and effectiveness.
Once you login, you'll get detailed written descriptions along with full motion videos of yours truly demonstrating over 100 of the most result-producing weightlifting exercises in existence.
The database also outlines the target muscles, secondary muscles and equipment necessary to perform each exercise, and is conveniently categorized for easy use.
No, you don't have to slave away to tupperware containers full of boiled chicken, brown rice and broccoli in order to get the impressive, head-turning body you're after.
This exclusively developed recipe book contains over 50 delicious, easy to prepare meal ideas that can be easily incorporated into your diet plan...
- Flatout Chicken Fajitas - Rich Chocolate Cheesecake - Breakfast Frittata - Baked Swedish Meatballs - Thai Fish Cakes - Protein Banana Bread - Ham & Mushroom Omelet - Mexican Chicken Salad - Protein Fudge Balls - Chicken Fettuccine Alfredo - Mushroom Steak - Oatie Protein Bars - Egg White Wrap - Salmon Cakes - Rosemary Chicken Skewers - Fudge Brownie Protein Bars - Carrot Cake Protein Bars - Muesli With Yogurt - Hearty Beef & Barley Stew - Salmon With Bean Purée - Chicken & Mushroom Risotto - Seek Kebabs - Oven Baked Cod Fillet - Chili Con Carne - Sweet Chicken Pancakes
- Green Chicken Curry - Mexican Chicken Casserole - Blueberry Cheesecake - Crustless Sweet Potato Pie - Sugar-Free Meringues - Creamy Tuna Jacket Potato - Chocolate Mocha Fudge - High Protein Bread Pudding - Healthy Turkey Lasagna - Tuna With Herbed Veggies - Tasty Tuna Casserole - Stuffed Bell Peppers - Salmon Teriyaki Stir Fry - Pad Thai - Turkey Bacon Club Sandwich - Healthy Chicken Fingers - Beef Casserole - Chili Chicken Couscous Salad - Breakfast Sausage & Eggs - Turkey Meatloaf - Oatmeal Walnut Cookies - Roast Chicken With Lentils - Clean Bulking Pizza - Salad Nicoise With Parmesan - Berry Pancakes
You get the full ingredient lists... nutritional information... and step-by-step instructions for preparing everything from a quick breakfast to take on the run, to multiple-course dinner meals, to delicious desserts and smoothies.
If you aren't carefully tracking your progress in detail each week, it's like shooting darts with a blindfold.
You won't know for sure if you're progressing at your maximum potential, and you won't be able to properly identify areas of your program that could use improvement.
If you really want to see the best fat burning and muscle building results possible, tracking and tweaking your approach is a must. With the BTB Progress Trackers, you're getting a...
This module alone is worth more than the price of the entire package combined.
Once you sign up and become a member today, you'll have me and my 14 years of dedicated research, training and personal coaching experience in the fitness field on your side - 24 hours a day, 7 days a week - guiding you every step of the way as you progress through your fitness journey.
I'll be there to answer every single question you have... to address any concerns that come up... to help you customize any aspects of the program if necessary... to keep you motivated, accountable and on-track at all times... and to be there as your friend and mentor as you move forward from week to week.
This ensures that you see the fastest results possible, and that you're never left confused or wondering about ANY aspect of your program, from training to nutrition to supplementation and everything in between.
And these aren't pre-canned answers or some phony support team pretending to be me... all of your questions will land directly in my private coaching inbox and I'll personally reply within a day or two.
