The 4-Day Full-Body Holiday Workout Program

Even the most hardcore lifters can fall victim to the time-sucking demands of the holiday season—parties, family functions, and travel—but that doesn’t mean your physique has to suffer. Instead of cranking out six hard workouts per week, allow yourself some seasonal leeway by cutting it to four. By implementing a program with a strong focus on compound movements you’ll make up for the lost days, and that’s what this month’s program is about: gaining muscle when time allows without missing out on the things that really matter.

HOW IT WORKS

You’ll train four days per week, but your two toughest, longest workouts will be on the days you can fit them in. Your hardest training should come when you’re rested, ready, and have the most free time around your busy holiday schedule. The quicker, lighter routines will easily fit into a busy day. You can do cardio on your more free days, or simply take time off if time is tight. To customize the program even further, we’ve included alternate exercises to choose from depending on how you feel. Get ready to make gains at the speed of Santa’s sleigh.

Report: He Put On 20+ Lbs Of Muscle Without Trying – See How

Testomenix-Get-Free-Bottle

DIRECTIONS

The following are sample workouts. You can substitute a different move for any exercise with an asterisk (*) next to it. See the lists of exercise options below.

YOUR OPTIONS

OLYMPIC LIFTS

  • Power Clean
  • Snatch

HAMSTRINGS EXERCISES

  • Sumo-stance Leg Press
  • Glute-ham Raise
  • Cable Pull-through
  • Suspended Leg Curl

VERTICAL BACK EXERCISES

  • Lat Pulldown
  • Chinup
  • Pullup
  • Shrug

SINGLE-LEG EXERCISES

  • Bulgarian Split Squat
  • Single-leg Squat
  • Assisted Single-leg Squat with Suspension Trainer
  • Stepup

ABS EXERCISES

  • Weighted Situp
  • Side Bend (weighted exercise)
  • Cable Ab Pulldown (weighted exercise)
  • Plank
  • Side Plank
  • Ab Wheel Rollout
 Testomenix1344384935protestosterone.com-AN-336x280-Recovered-Recovered

DAY 1

EXERCISE 1

CLEAN You’ll need: Barbell

Clean thumbnail
SETS
REPS
REST
*Choose any Olympic lift.

EXERCISE 2

BACK SQUAT You’ll need: Barbell, Squat Rack

Back Squat thumbnail
SETS
REPS
REST

EXERCISE 3

BARBELL DEADLIFT You’ll need: Barbell

Barbell Deadlift thumbnail
SETS
REPS
REST

EXERCISE 4

LYING LEG CURL

Lying Hamstring Curl thumbnail
SETS
15 REPS
REST
*Choose any hamstring exercise

EXERCISE 5

BARBELL SHRUG You’ll need: Barbell

Barbell Shrug thumbnail
SETS
12 REPS
REST
*Choose any vertical back exercise.

EXERCISE 6

BULGARIAN SPLIT SQUAT

Bulgarian Split Squat thumbnail
SETS
12 REPS
REST
* Choose any single-leg exercise.

EXERCISE 7

WEIGHTED SITUP You’ll need: Dumbbells

Weighted Situp thumbnail
SETS
15 REPS
REST
* Choose any ab exercise.
Story: 1 Guy Went From Fat To Huge & Ripped – Before & After
Report: He Put On 20+ Lbs Of Muscle Without Trying – See How

DAY 2

EXERCISE 1

BARBELL BENCH PRESS You’ll need: Barbell, Bench

Barbell Bench Press thumbnail
SETS
REPS
REST
*Choose any bench-press variation

EXERCISE 2

BARBELL SHOULDER PRESS You’ll need: Barbell

Barbell Shoulder Press thumbnail
SETS
REPS
REST

EXERCISE 3

CLOSE-GRIP BARBELL BENCH PRESS You’ll need: Barbell, Bench

Close-Grip Barbell Bench Press thumbnail
SETS
12 REPS
REST
*Or choose any triceps exercise

EXERCISE 4

BENTOVER ROW

Bentover Row thumbnail
SETS
12 REPS
REST
*Or choose any horizontal back exercise

EXERCISE 5

SKULL CRUSHER You’ll need: Dumbbells

Skull Crusher thumbnail
SETS
20 REPS
REST
*Or choose any triceps isolation exercise

EXERCISE 6

BARBELL CURL

Barbell Curl thumbnail
SETS
15 REPS
REST
*Or choose any curl variation

DAY 3

EXERCISE 1

BARBELL GOOD MORNING You’ll need: Barbell

Good Morning thumbnail
SETS
REPS
REST

EXERCISE 2

LEG PRESS

Leg Press thumbnail
SETS
20 REPS
REST

EXERCISE 3

LYING LEG CURL

Lying Hamstring Curl thumbnail
SETS
15 REPS
REST

EXERCISE 4

BACK EXTENSION

back extension thumbnail
SETS
REPS
REST
Report: He Put On 20+ Lbs Of Muscle Without Trying – See How

EXERCISE 5

SEATED CALF RAISE You’ll need: Bench

Seated Calf Raise thumbnail
SETS
20 REPS
REST

EXERCISE 6

PLANK

Up-Down Plank thumbnail
SETS
Hold for 30 seconds REPS
REST

DAY 4

EXERCISE 1

DUMBBELL BENCH PRESS You’ll need: Bench, Dumbbells

Dumbbell Bench Press thumbnail
SETS
REPS
REST

EXERCISE 2

BODYWEIGHT DIP You’ll need: Dip Station

Bodyweight Dip thumbnail
SETS
2 shy of failure REPS
REST

EXERCISE 3

FACE PULL You’ll need: Adjustable Cable Machine, Rope Attachment

Face Pull thumbnail
SETS
15 REPS
REST

EXERCISE 4

SKULL CRUSHER You’ll need: Dumbbells

Skull Crusher thumbnail
SETS
12 REPS
REST

EXERCISE 5

BENT-OVER LATERAL RAISE You’ll need: Dumbbells

Bent-Over Lateral Raise thumbnail
SETS
15 REPS
REST
TestoMenix350x250-Recovered-Recovered

Comments

comments

testoboostsample-Recovered
SHARE