Train Like An Olympian Workout

Build muscle and lose fat with this training plan from IFBB fitness pro, Tanji Johnson.

Goal
Hypertrophy, Build Muscle, Build Strength
Skill level
Beginner
Duration
40 min
Days per week
5
Type
Strength Training

Training Plan

This split is designed to increase hypertrophy (growth) by separating pushing, pulling, and lower-body movements. Priority is given to the quadriceps and glutes for a shapely lower body and to the shoulders to create a nice tapered effect.

Day 1

Back, glutes, and abs; 35 min. cardio.

Day 2

Shoulders and triceps; 40 min. cardio.

Day 3

Legs, calves, and abs; 10 min. warmup on bike.

Day 4

Chest and biceps; 40 min. cardio

**Alternate rest days.

Olympia-Style Cardio

When you’re seeking muscle definition, there’s one prevailing rule, says Caccavale: Preserve! Muscle, that is. “You need to shift to developing lean mass not cutting fat.” Acheive this through steady-state cardio. “Since intensity is lover muscle will be preserved, plus you’ll also stay in a fat-burning zone longer,” he notes. Also, more intense cardio tends itself to longer recovery, and you need all the time you can get for muscular repair. Sitck with an incline wlak on a treadmill, for 35-55 minutes at 65 percent of maximum heart rate.

The Plan

Goal
Hypertrophy, Build Muscle, Build Strength
Skill level
Beginner
Duration
40 min
Days per week
5
Type
Strength Training

Week 1 (Repeat this week as necessary)

Day 1

Back/Glutes

--

5

Yes

Start

Back/Glutes
Day 2

Shoulders/Triceps

--

6

Yes

Start

Shoulders/Triceps
Day 3

Rest
Day 4

Legs/Calves

--

7

Yes

Start

Legs/Calves
Day 5

Rest
Day 6

Chest/Biceps/Abs

--

8

Yes

Start

Chest/Biceps/Abs
Day 7

Rest

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