Reply with a workout plan you recommend that’s gotten you great results.
Format the instructions as clearly as possible so others can jump right in and try it out.
My go-to workout plan is the one Brad Pitt utilized in “Once Upon a Time in Hollywood.” It’s a 5 day cycle, focusing on different parts of the body. It’s all broken down below.
Brad Pitt // “Once Upon a Time in Hollywood” Workout
Day 1 — Chest:
- Bench press — 5 sets, 6-10 reps
- Incline bench press — 6 sets, 6-10 reps
- Cable crossovers — 6 sets, 10-12 reps
- Dips — 5 sets, till failure
- Dumbbell pullovers — 5 sets, 10-12 reps
Day 2 — Back:
- Seated row pulls — 6 sets, 6-10 reps
- Straight leg deadlifts — 6 sets, 15 reps
- Wide grip chin-ups — 6, till failure
- T-Bar rows — 5 sets, 6-10 reps
Day 3 — Legs & Calves:
- Squats — 6 sets, 8-12 reps
- Leg press — 6 sets, 8-12 reps
- Leg extensions — 6 sets, 12-15 reps
- Barbell lunges — 5 sets, 15 reps
- Standing calf raises — 10 sets, 10 reps
- Seated calf raises — 8 sets, 15 reps
Day 4 — Biceps, Triceps, and Forearms
- Barbell curls — 6 sets, 8-10 reps
- Seated dumbbell curls — 6 sets, 8-10 reps
- Concentration curls — 6 sets, 8-10
- Close grip bench press — 6 sets, 8-10 reps
- Tricep push downs — 6 sets, 8-10 reps
- One-arm dumbbell tricep extension — 6 sets, 8-10 reps
- Barbell bench press — 6 sets, 8-10 reps
- Wrist curls — 4 sets, 10 reps
- Reverse barbell curls — 4 sets, 10 reps
- Wrist Roller — 4 sets, failure
Day 5 — Shoulders & Abs:
- Seated barbell press — 6 sets, 8-12 reps
- Lateral raises — 6 sets, 8-12 reps
- Bent over lateral raises — 6 sets, 8-12 reps
- Cable lateral raises — 6 sets, 12-15 reps
- Ab exercises — sit ups and leg raises for 30-40 minutes
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I did yoga for a year and felt more results mentally than I saw physically. Now, I go to the gym 1-3 times a week and spend about 20-30 minutes on weights and 20-35 min on cardio. I’ve seen really great results.
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I recommend doing 10-20 min of HIIT (High Intensity Interval Training) cardio before weight training. Gets the blood flowing and puts you in a good mental state before continuing your workout.
@jesse.palmer I’ve definitely heard the term HIIT cardio thrown around, but when you’re doing that for 10-20 min. are you usually running/biking… something else?