The new year, new me workout program

So, we’re heading into 2020.

The roaring god damn twenties baby! Does this mean you have to go full Gatsby? Maybe. But more than likely, it’ll mean new year, new me.

But what is so bloody beautiful about 2020 is that it will be a new decade, new me.

This is the time fellas. This is your year. This is your DECADE.

Anyway, enough of the motivational pep talk…

Making a new year’s fitness resolution is always risky business, with most people failing their fitness regimes before January has even ended.

We’re going to want to make this program stick.

Shall we get into it?

Let’s address “new year, new me”

Listen, I hate these types of people too – because I am one. I know how annoying they can be.

But what’s wrong with using a certain event as a huge motivator? The catalyst for change? A lot actually, but we won’t dwell on that.

I want you to think of the new year as your springboard and not the sole motivator. Your motivations should be more intrinsic than that. If you build an internal locus of control, ie, you believe you are completely in control of your actions and outcomes, then your habit will stick.

It is you who gets your arse to the gym and you who puts those hours in day after day, week after week.

Make your goals centred more around measurable progress. Things like wanting to be able to see your abs, wanting an extra inch on your arms (we could all do with an extra inch amirite guys?!) or even just being able to jog up stairs without getting breathless.

Once you start to see these goals materialising, you’ll forget that it was the new year motivating you and it’ll be these goals that keep you coming back for more. Not to mention, working out makes you feel amazing, it makes you look amazing and it makes you an all round better human being.

Now there’s your motivation.

Who is this workout for?

It’s designed with “bulkers” in mind – those looking to pack on muscle.

If you’re in a caloric surplus, then you’ll pack on slabs of muscle. Period. If you’re in a deficit, you might get fatigued and feel tired towards the end of the workout.

That being said, if you’re smart with your nutrition, you will probably be able to make decent gains on this program whilst eating under maintenance calories.

Read my book if you want solid diet advice (alongside just about anything else fitness-related you can think of).

Anyway, make sure you’re smashing down at least 0.8g per lb of bodyweight, ideally 1g-1.2g, get sufficient carbs and fats, eating a load of veggies with some fruit pre and post workout and ensure you’re not in a stupidly low calorie deficit. Do this every day and you’ll be fine.

You’re going to build muscle, get much, much fitter and stronger and you’re going to feel amazing when you’re in the flow of this workout. Trust me – it’s the exact one I use.

The New Year, New Me Workout Program

This workout is based on the amazing work of Eric Helms and his muscle & strength pyramid literature. I have adapted it to fit more in with my goals of getting as swole as poss in as little time as poss.

The workout split is the same though; Lower body/Upper Body/Legs/Push/Pull. It’s a 5 day a week split and it is brutal my good sir. Once you’re accustomed to the workload though, you’ll be fine and dandy – not to mention much bigger…

I suggest running this workout for 5 weeks and doing a de-load on the 6th week. Every 4 months, take a week off from the gym entirely.

Take out the cardio if you couldn’t give a toss about fitness or fat gain. I made this mistake though and I ballooned into a Rik Waller tribute act whilst barely being able to sprint for 30 yards. For the sake of an extra 5 minutes, 3 times per week, I’d just do it.

Now that’s all out the way, here’s a table showing all the workouts for the week.






Squat – 3 x 5 Chest Press – 4 x 3-5 Leg Press – 3 x 6-8 Machine Shoulder Press – 3 x 8-10 Smith Machine Row – 4 x 8-10
DB Lunges – 3 x 6-8 Weighted Chins – 3 x 4-6 Hamstring Curl – 3 x 8-12 Incline DB chest Press – 3 x 8-10 Close Grip Lat Pulldown – 4 x 8-10
Hamstring Curl – 3 x 6-8 DB Shoulder Press – 3 x 5-8 Leg Extension – 3 x 8-12 Weighted Dips – 3 x 10-12 Back Hyperextensions – 3 x 10-12
Calf Raises – 3 x 6-8 DB Rows – 4 x 5 -8 Calf Raises – 3 x 12-15 Cable Flyes – 4 x 12-15 Face Pulls – 3 x 12-15
Leg Raises – 3 x 8-12 Lateral Raises – 3 x 8-12 Incline Crunch – 3 x 8-12 Lateral Raises – 3 x 12-15 Rear Laterals – 2 x 12-15
Cable Overhead Extension – 4 x 8-12 Stairmaster – 100kcals Rope Pushdown – 4 x 8-12 Machine Curl – 4 x 8-12
Cable Curl – 4 x 8-12

Rower – 3 x 500m sprints

I was also kind enough to make you a downloadable spreadsheet to track all your progress. Click here to download the sucker for free.

That’s pretty much that fellas. The new year, new me workout promises gains that’ll last you far longer than just 2020. A workout like this will offer progress for the long haul and you’ll be reaping them roaring gains throughout the decade (and beyond).

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