5 Weeks to Muscle Tone

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5 Weeks to Muscle Tone

Author

Patrick Smith

All plans by this Coach

Length

5 Weeks

Typical Week

4 Strength, 3 Day Off

Longest Workout

1:00 hrs

Plan Specs

fitness beginner intermediate advanced weightloss multi day strength

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Summary

Dear Athlete,

This plan is a standalone weights only progression designed for anyone looking to lean out and have a more toned overall physique. This does not require that you do any calorie restricting diet, but your results will vary depending on if your consumption changes dramatically during this 5 week period.

This progression is designed for the athlete that already has a base level of weights fitness and competence as well as access to most standard gym weights equipment. If you do not feel that you match these prerequisites, please contact me so that we can get you on a plan that is best for your goals, experience, and access to equipment. If you are unsure, please do not purchase this until consulting with me.

Cheers,
Patrick

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:00

Patrick Smith

Mindfulness trained Psychology PhD candidate providing goal focused positive coaching for triathletes, cyclists, and runners that want to achieve their endurance goals and still enjoy their life/sport balance.

Sample Day 1

1:00:00
Weights 1 Rep Max Set

As the description suggests, this workout is time to set new 1 Rep Max (1RM) levels.

Regular warmup and stretch after your warmup.

Weight specific warmup
30%(current1RM) for 8 reps
40% for 6 reps
50% for 4 reps
60% for 2 reps
70% for 1 rep
80% for 1 rep

New 1 RM attempt sequence
Attempt 1: 90-94% of current 1RM
Attempt 2: 96-100% of current 1RM
Attempt 3: 100-104% of current 1RM

Sequence is your choice.
Bench Press
Dumb Bell Fly
Squat
Dumb Bell Lunges
Romanian Deadlift
Pull Up(If you have a dip belt you can hang plates to set a 1 rep max, or you can set your max reps at body weight)

Sample Day 4

1:00:00
Weights Legs and Core 70% 1RM Moderate reps

Warm up with a 5-10min light jog or spin on the trainer.

Core, 4 sets alternating:

25 x Plate Twist @ Moderate Weight
Clean and controlled form. Feet kept off the ground, back straight, shoulders rotating, touch the weighted item gently to the floor each time

3x Planks Feet Elevated 60s each(Center/Left/Right)

Legs, Cycle through each exercise for 4 sets:

8x Romanian Deadlift @ 70% 1Rm

8x Hip Adductor @ Moderate

8x Hip Abductor @ Moderate

8x Squat @ 70% 1RM
Feet flat, shoulder width, knees slightly more open than 90 degrees. Slow, controlled squat and slow, controlled return. 15s between each press. Take your time.

8x Dumbbell Lunge @ Low-Moderate weight

15x Stair step Heel Dip to Toe Press @ body Weight

Cooldown with light stretching. 15-20s per position focussed on breathing deep and allowing your body to relax into the position without any bouncing.

Sample Day 5

1:00:00
Weights Core and Upper Body 70% 1RM Low Reps

Warm up with a 5-10min light jog or spin on the trainer.

Core, 4 sets alternating:

25 x Plate Twist @ Moderate
Clean and controlled form. Feet kept off the ground, back straight, shoulders rotating, touch the weighted item gently to the floor each time

3x Planks Feet Elevated 60s each(Center/Left/Right)

Upper Body, Cycle through each exercise for 4 sets:

8 x Pectoral (Dumbell) Fly @ 70% 1RM


8 x Bench (Or Dumbell Bench) @70% 1RM

8 x Dumbbell Pushups to lateral raise @ low-moderate weight
Normal hand position but on the dumbells
Avoid this if your dumbbells have weight plates that spin.

8 x Pull Down @70% 1RM

Cooldown with light stretching. 15-20s per position focussed on breathing deep and allowing your body to relax into the position without any bouncing.

Sample Day 7

1:00:00
Weights Legs and Core 70% 1RM Moderate reps

Warm up with a 5-10min light jog or spin on the trainer.

Core, 4 sets alternating:

25 x Plate Twist @ Moderate Weight
Clean and controlled form. Feet kept off the ground, back straight, shoulders rotating, touch the weighted item gently to the floor each time

3x Planks Feet Elevated 60s each(Center/Left/Right)

Legs, Cycle through each exercise for 4 sets:

8x Romanian Deadlift @ 70% 1Rm

8x Hip Adductor @ Moderate

8x Hip Abductor @ Moderate

8x Squat @ 70% 1RM
Feet flat, shoulder width, knees slightly more open than 90 degrees. Slow, controlled squat and slow, controlled return. 15s between each press. Take your time.

8x Dumbbell Lunge @ Low-Moderate weight

15x Stair step Heel Dip to Toe Press @ body Weight

Cooldown with light stretching. 15-20s per position focussed on breathing deep and allowing your body to relax into the position without any bouncing.

Sample Day 8

1:00:00
Weights Core and Upper Body 70% 1RM Low Reps

Warm up with a 5-10min light jog or spin on the trainer.

Core, 4 sets alternating:

25 x Plate Twist @ Moderate
Clean and controlled form. Feet kept off the ground, back straight, shoulders rotating, touch the weighted item gently to the floor each time

3x Planks Feet Elevated 60s each(Center/Left/Right)

Upper Body, Cycle through each exercise for 4 sets:

8 x Pectoral (Dumbell) Fly @ 70% 1RM


8 x Bench (Or Dumbell Bench) @70% 1RM

8 x Dumbbell Pushups to lateral raise @ low-moderate weight
Normal hand position but on the dumbells
Avoid this if your dumbbells have weight plates that spin.

8 x Pull Down @70% 1RM

Cooldown with light stretching. 15-20s per position focussed on breathing deep and allowing your body to relax into the position without any bouncing.

Sample Day 11

1:00:00
Weights Legs and Core 65% 1RM Moderate reps

Warm up with a 5-10min light jog or spin on the trainer.

Core, 4 sets alternating:

35 x Plate Twist @ Low-Moderate Weight
Clean and controlled form. Feet kept off the ground, back straight, shoulders rotating, touch the weighted item gently to the floor each time

3x Planks Feet Elevated 60s each(Center/Left/Right)

Legs, Cycle through each exercise for 4 sets:

10x Romanian Deadlift @ 65% 1Rm

10x Hip Adductor @ Low-Moderate

10x Hip Abductor @ Low-Moderate

10x Squat @ 65% 1RM
Feet flat, shoulder width, knees slightly more open than 90 degrees. Slow, controlled squat and slow, controlled return. 15s between each press. Take your time.

10x Dumbbell Lunge @ Low-Moderate weight

20x Stair step Heel Dip to Toe Press @ body Weight

Cooldown with light stretching. 15-20s per position focussed on breathing deep and allowing your body to relax into the position without any bouncing.

Sample Day 12

1:00:00
Weights Core and Upper Body 65% 1RM Moderate Reps

Warm up with a 5-10min light jog or spin on the trainer.

Core, 4 sets alternating:

35 x Plate Twist @ Moderate
Clean and controlled form. Feet kept off the ground, back straight, shoulders rotating, touch the weighted item gently to the floor each time

3x Planks Feet Elevated 60s each(Center/Left/Right)

Upper Body, Cycle through each exercise for 4 sets:

10 x Pectoral (Dumbell) Fly @ 65% 1RM


10 x Bench (Or Dumbell Bench) @65% 1RM

10 x Dumbbell Pushups to lateral raise @ low weight
Normal hand position but on the dumbells
Avoid this if your dumbbells have weight plates that spin.

10 x Pull Down @65% 1RM

Cooldown with light stretching. 15-20s per position focussed on breathing deep and allowing your body to relax into the position without any bouncing.

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