November-December Workout Program

The following is my workout plan for my next phase of training. Copy, paste, and add your own results, if you'd like to follow the same program. Enjoy! 💪

November-December Meso

Goals: peace + presence + take my time + gratitude; hypertrophy with quad, ham, shoulder, back, and arm emphases; stabilize nutrition + weight; focus on gaining muscle rather than losing weight; enjoy food + social eating + work on food flexibility + have fun cooking; celebrate victories and enjoy physique; dance a lot; recover

Frequency:

-4-5 resistance sessions/wk

• Squat, hip thrust, bulgarian, curl, extension, core

• Shoulder press, chest supported row, dip, lateral raise, biceps, triceps, core

• Rdl, smith lunge, leg press, calves, abductor, adductor, core

• Bent over row, chest supported upright row, incline chest press, single arm row, biceps, triceps, core

• Smith squats, pullups, plate loaded chest press, lateral raise, reverse fly, core

-1-2 cardio sessions/wk

• 20min stair climber

• 20 min treadmill

• -or- Assisting spin class

-1-2 dance sessions/wk

• Contemporary

• Swing

-1 stretch/flexibility session/wk

• Teach Smile and Stretch class

-1-2 rest days/wk (cardio may be done on rest)

• Sauna

• Walking (10,000 steps)

• Maybe cardio

• Treat 😋

Lower 1

Warm up

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Barbell back squat, 8-10 reps, 3-6 sets (goal 95lb)

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Barbell hip thrust, 8-10 reps, 3-6 sets (goal 300lb and better form)

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Bulgarian split squat, 8-10 reps/side, 3-4 sets (goal 40-50lbx2)

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Seated leg curl, 12-15 reps, 3-6 sets

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Leg extension, 12-15 reps, 3-6 sets

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Captain's chair knee tuck, 20-50 reps, 3-6 sets

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Upper 1

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DB shoulder press, 8-10 reps, 3-6 sets (goal 30lbx2 full rom full sets)

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Chest supported row, 8-12 reps, 3-6 sets (goal better form)

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Assisted dips, 8-12 reps, 3-6 sets (goal bw dips)

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Lateral raise machine, 12-15 reps, 3-6 sets

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Cable biceps curls, 12-15 reps, 3-6 sets

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Cable triceps pushdowns, 12-15 reps, 3-6 sets

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Rope crunches, 20-50 reps, 3-6 sets

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Lower 2

Warm up

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Barbell rdl, 8-10 reps, 3-6 sets (goal 150lb, legs straighter)

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Smith machine lunge, 8-10 reps/side, 3-4 sets (goal 100lb and maybe elevated front foot)

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Angled leg press, 8-10 reps, 3-6 sets (goal 200lb, low)

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Calf press, 15-20 reps, 3-6 sets

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Adductor machine, 12-15 reps, 3-6 sets

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Abductor machine, 12-15 reps, 3-6 sets

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Laying tuck crunch or regular crunch, 20-50 reps, 3-6 sets

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Upper 2

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Barbell bent over row, 8-12 reps, 3-6 sets (goal good form)

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High chest supported row/pulldown, 8-12 reps, 3-6 sets

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Incline dumbbell chest press, 8-10 reps, 3-6 sets (goal 35lbx2)

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Single arm row/lawnmower, 8-12 reps/side, 3-6 sets

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Db biceps curl ss hammer curl, 10-12 reps, 3-4 sets

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Triceps extension machine, 12-15 reps, 3-6 sets

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Reverse crunches, 20-50 reps, 3-6 sets

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Full

Warm up

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Smith machine squats, 8-10 reps, 3-6 sets

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Assisted pullups, 8-15 reps, 3-6 sets (goal bw pullup)

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Plate loaded chest press, 8-10 reps, 3-6 sets

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Cable lateral raise ss DB lateral raise, 10-15 reps, 3-6 sets

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Reverse fly machine, 12-15 reps, 3-6 sets

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Hanging crunches, 10-20 reps, 3-6 sets

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Cardio

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Dance

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