6 Month Workout Plan To Get Ripped Pdf
Are you ready to get ripped? Do you want to achieve a body that turns heads wherever you go? If so, you need a workout plan that focuses on building lean muscle mass while burning fat. In this article, we will provide you with a 6-month workout plan to get ripped that you can download and follow. This plan includes exercises that target all major muscle groups and is designed to help you achieve your fitness goals.
Month 1: Building Foundation
The first month of the workout plan is all about building a foundation for your body. During this time, you will focus on compound exercises that work multiple muscle groups at once. This will help you build strength and increase your overall fitness level. The exercises you will do during this month include:
- Squats
- Bench Press
- Deadlifts
- Barbell Rows
- Standing Military Press
- Push-Ups
You will perform these exercises in a circuit, completing 3 sets of 8-12 reps with a 60-second rest period between sets. You will perform this circuit 3 times a week with a day of rest in between each workout. You will also do 20-30 minutes of cardio at the end of each workout.
Month 2: Muscular Endurance
The second month of the workout plan focuses on muscular endurance. During this month, you will increase the number of reps you do for each exercise. This will help you build endurance and increase your overall fitness level. The exercises you will do during this month include:
- Squats
- Bench Press
- Deadlifts
- Barbell Rows
- Standing Military Press
- Push-Ups
You will perform these exercises in a circuit, completing 4 sets of 12-15 reps with a 45-second rest period between sets. You will perform this circuit 4 times a week with a day of rest in between each workout. You will also do 30-45 minutes of cardio at the end of each workout.
Month 3: Strength Building
The third month of the workout plan focuses on building strength. During this month, you will increase the weight you use for each exercise. This will help you build more muscle mass and increase your overall strength. The exercises you will do during this month include:
- Squats
- Bench Press
- Deadlifts
- Barbell Rows
- Standing Military Press
- Push-Ups
You will perform these exercises in a circuit, completing 5 sets of 5 reps with a 90-second rest period between sets. You will perform this circuit 3 times a week with a day of rest in between each workout. You will also do 20-30 minutes of cardio at the end of each workout.
Month 4: Hypertrophy Training
The fourth month of the workout plan focuses on hypertrophy training. During this month, you will do exercises that target specific muscle groups to help you build more muscle mass. The exercises you will do during this month include:
- Dumbbell Curls
- Lateral Raises
- Triceps Extensions
- Leg Curls
- Leg Extensions
- Crunches
You will perform these exercises in a circuit, completing 4 sets of 10-12 reps with a 45-second rest period between sets. You will perform this circuit 4 times a week with a day of rest in between each workout. You will also do 30-45 minutes of cardio at the end of each workout.
Month 5: Power Training
The fifth month of the workout plan focuses on power training. During this month, you will do exercises that require explosive movements to help you build power and speed. The exercises you will do during this month include:
- Box Jumps
- Medicine Ball Slams
- Burpees
- Kettlebell Swings
- Jumping Lunges
- Mountain Climbers
You will perform these exercises in a circuit, completing 3 sets of 8-10 reps with a 60-second rest period between sets. You will perform this circuit 3 times a week with a day of rest in between each workout. You will also do 20-30 minutes of cardio at the end of each workout.
Month 6: Fat Burning
The final month of the workout plan focuses on burning fat. During this month, you will do exercises that combine strength training and cardio to help you burn fat and achieve a lean physique. The exercises you will do during this month include:
- Jogging
- Jump Rope
- Burpees
- Plank
- Bicycling
- Squats
You will perform these exercises in a circuit, completing 4 sets of 15-20 reps with a 45-second rest period between sets. You will perform this circuit 4 times a week with a day of rest in between each workout. You will also do 30-45 minutes of cardio at the end of each workout.
Following this 6-month workout plan to get ripped will require commitment, hard work, and dedication. However, by following this plan, you will build a lean, strong, and healthy body that you can be proud of. Download the PDF and start your journey to achieve your fitness goals today!