This document outlines a 3-phase fitness plan called the "Abercrombie Fitness Model Workout" aimed at building muscle and achieving a male fitness model physique.
Phase 1 focuses on preparation with a full-body weight training program completed 4 times per week, along with cardio sessions. The diet plan calls for 6 meals per day with a macronutrient split of 40% carbs, 40% protein, and 20% fats.
Phase 2 lasts 2 months and emphasizes higher weight and lower reps during weight training sessions. Additional ab exercises are performed during cardio. The diet increases protein intake to 1.5g per pound of body weight.
Phase 3 lasts 2 months and aims to
This document outlines a 3-phase fitness plan called the "Abercrombie Fitness Model Workout" aimed at building muscle and achieving a male fitness model physique.
Phase 1 focuses on preparation with a full-body weight training program completed 4 times per week, along with cardio sessions. The diet plan calls for 6 meals per day with a macronutrient split of 40% carbs, 40% protein, and 20% fats.
Phase 2 lasts 2 months and emphasizes higher weight and lower reps during weight training sessions. Additional ab exercises are performed during cardio. The diet increases protein intake to 1.5g per pound of body weight.
Phase 3 lasts 2 months and aims to
This document outlines a 3-phase fitness plan called the "Abercrombie Fitness Model Workout" aimed at building muscle and achieving a male fitness model physique.
Phase 1 focuses on preparation with a full-body weight training program completed 4 times per week, along with cardio sessions. The diet plan calls for 6 meals per day with a macronutrient split of 40% carbs, 40% protein, and 20% fats.
Phase 2 lasts 2 months and emphasizes higher weight and lower reps during weight training sessions. Additional ab exercises are performed during cardio. The diet increases protein intake to 1.5g per pound of body weight.
Phase 3 lasts 2 months and aims to
This document outlines a 3-phase fitness plan called the "Abercrombie Fitness Model Workout" aimed at building muscle and achieving a male fitness model physique.
Phase 1 focuses on preparation with a full-body weight training program completed 4 times per week, along with cardio sessions. The diet plan calls for 6 meals per day with a macronutrient split of 40% carbs, 40% protein, and 20% fats.
Phase 2 lasts 2 months and emphasizes higher weight and lower reps during weight training sessions. Additional ab exercises are performed during cardio. The diet increases protein intake to 1.5g per pound of body weight.
Phase 3 lasts 2 months and aims to
Tuesday Exercise Sets Reps Eliptica intervalos 8-12 PRE 15 mins Sentadillas 3 10 Elevacion de gemelos con peso 3 10 Desplantes 3 10 Barras abiertas 3 10 Remo inclinado con barra 3 10 Levantamiento de hombro al cuello 3 10 Curl de antebrazo 3 Failure
Friday Exercise Sets Reps Eliptica intervalos 8-12 PRE 15 mins Sentadillas 3 10 Elevacion de gemelos con peso 3 10 Desplantes 3 10 Barras abiertas 3 10 Remo inclinado con barra 3 10 Levantamiento de hombro al cuello 3 10 Curl de antebrazo 3 Failure
Saturday Morning 30 mins + Abs 10 minute trainer Sunday Morning 30 mins + Abs 10 minute trainer
REST: 30 seconds and a minute between sets 6 meals a day.- keep your body in an anabolic state 40% carbs, 40% protein, 20% good fats Ex .-if you weigh 170 pounds you should consume 170 grams of protein per day Sample Diet
Time Meal Meal 1 7 am 1 Cup Oatmeal 3 Scrambled Eggs 1 Glass of Milk Meal 2 9 am 40 Gram Protein Shake 1 Granola Bar Meal 3 12 pm 6-8 Ounce Chicken Breast 1 Baked Potato 1 Cup Corn Meal 4 (post workout) 3 pm 40 Gram Protein Shake 1 Banana 1 Gatorade Meal 5 4 pm 1 Cup Brown Rice 2 Cups Mixed Vegetables 6-8 Ounces Lean Fish Meal 6 8 pm 2 Cups Cottage Cheese
Sample Supplement Schedule Supplement Time Amount Whey Protein Shake 9 am (Meal 2) 1 Scoop Multi-Vitamin With Lunch 1/2 Daily Serving NO Xplode Pre-Workout 1-2 Scoops Whey Protein Shake Post-Workout 1-2 Scoops Multi-Vitamin With Dinner 1/2 Daily Serving
Phase 2 Weight Training 2 Months Monday Exercise Sets Reps Cardio Pre-Workout 10 mins Lagartija con mochila 35 kg 3 4-6 Lagartija inclinada mochila 35 kg 3 4-6 Press declinado 27.3 cu kg 3 4-6 Cristos mancuernas 27.3c/u 3 4-6 Barra mancuerna pies 17.3 kg 3 4-6 Dumbbell Shrugs 30 cu 3 4-6 Remo parado 30 cu
Exercise Sets Reps Cardio Pre-Workout 10 mins Squats 76 kg barra 3 4-6 Standing Calf Raises 3 4-6 Leg Extensions 3 4-6 Weighted Crunch 35kg 3 14-16 Cable Crunches 3 14-16 Knee Raises 15kg
3 Failure Reverse Curls 3 8-10
Saturday Cardio Morning 20 mins + Abs Sunday OFF
*the cardio sessions should consists of running, biking, or elliptical sessions preferably. Fitness Model Ab Routine Phase 2 In addition to the Ab work we did as part of the weight training were also doing two more abs session as part of our cardio program. These ab routines each consist of 3exercises and 3 sets per exercise. The three exercises performed during the cardio portion of the abercrombie workouts second phase are: Basic Crunch Abdominal Bicycle Oblique Crunch
*For each exercise perform 3 sets to failure Phase Two Diet aim for 1.5 grams of protein per pound of body weight every day.
Sample Diet
Time Meal Meal 1 7 am 1.5 Cups Oatmeal 4 Scrambled Eggs 1 Glass of Milk Meal 2 9 am 1 Weight Gainer Shake Meal 3 12 pm 6-8 Ounce Turkey 1.5 Cups Brown Rice 1.5 Cups Vegetable Meal 4 (post workout) 3 pm 40 Gram Protein Shake 1 Banana 1 Gatorade Meal 5 4 pm 1 Baked Potato 1/2 Pound Hamburger 1.5 Cups Vegetable Meal 6 8 pm 3 Spoonfuls of Natural Peanut Butter 1 Glass of Milk Sample Supplement Schedule Supplement Time Amount CytoSport Muscle Milk 9 am (Meal 2) 2 Scoops Multi-Vitamin With Lunch 1/2 Daily Serving BSN NO-Xplode Pre-Workout 1-2 Scoops Creatine Monohydrate Pre-Workout 5 grams Whey Protein Shake Post-Workout 1-2 Scoops Creatine Monohydrate Post-Workout 5 grams Multi-Vitamin With Dinner 1/2 Daily Serving
Phase 3 Weight Loss Goal: To burn off excess body fat Length: 2 Months
Monday Exercise Sets Reps Cardio Pre and Post 20 min each Tricep Pull-Downs (Rope) 3 10 Cable Bicep Curls 3 10 Seated Dumbbell Tricep Extension 3 10 Reverse Curls 3 10 Lying Tricep Extension 3 10 Pull-Ups 3 10 Tricep Dips 3 Failure
Tuesday cardio Morning ~ 30 mins (HIIT) 2:1
Wednesday Exercise Sets Reps Cardio Pre and Post 20 min each Dumbbell Side Bends 3 10 Decline Crunches 3 10 Seated Rows 3 10 Bent-Over Barbell Rows 3 10 Lat Pull-Downs 3 10 Barbell Shrugs 3 10 Wide Grip Pull-ups 3 10
Thursday Cardio Morning ~ 30 min (HIIT) 2:1
Friday Exercise Sets Reps Cardio Pre and Post 20 min each Incline Dumbbell Press 3 10 Flat Dumbbell Press 3 10 Decline Dumbbell Press 3 10 Overhead Shoulder Press 3 10 Bent Over Rows 3 10 Lateral Raises 3 10 Push-ups 3 10
Saturday Exercise Sets Reps Cardio Pre and Post 20 min each Squats 3 10 Leg Extensions 3 10 Standing Calf Raises 3 10 Seated Leg Curls 3 10 Yoga Ball Crunches 3 10 Abdominal Plank 3 Until Failure *When choosing a weight for the forearm curls, start by using only the barbell without any weights added. *Also for both forearm curls and the dips do as many reps as you can until your body cannot do anymore (taking your muscles to failure.)
Sunday Cardio Morning ~ 30 min (HIIT) 2:1
Cardio Routine Daily Schedule *the cardio sessions should consists of running, biking, or elliptical sessions preferably. The Fat Burning Meal Plan high carb days the diet will be split into 40% protein, 40% carbs, and 20% fat. low carb days the diet will be broken down into 55% protein, 20% carbs, and 25% fat. Sample Diet - High Carb Day
Time Meal Meal 1 7 am 1 Cup Oatmeal 4 Scrambled Eggs 1 Glass of Skim Milk Meal 2 9 am 1 Whey Protein Shake Meal 3 12 pm 6-8 Ounce Lean Fish 1 Cups Brown Rice 1 Cups Vegetable Meal 4 (post workout) 3 pm 40 Gram Protein Shake 1 Banana 1 Gatorade Meal 5 6 pm 1 Baked Potato 8-10 Ounce Steak 1 Cups Vegetable Meal 6 9 pm 2 Cups Cottage Cheese
Sample Diet - Low Carb Day
Time Meal Meal 1 7 am 2 Pieces of Wheat Toast 6 Scrambled Eggs 1 Glass of Skim Milk Meal 2 9 am 1 Whey Protein Shake Meal 3 12 pm 8-10 Ounce Turkey 1/2 Cup Brown Rice 1/2 Cups Vegetable Meal 4 (post workout) 3 pm 40 Gram Protein Shake 1 Banana 1 Gatorade Meal 5 4 pm 1/2 Cup Green Beans 3/4 Pound Hamburger (No Bun) Meal 6 8 pm 1 Scoop Casein Protein 1 Glass of Skim Milk Sample Supplement Schedule Supplement Time Amount Whey Protein 9 am (Meal 2) 1 Scoop L-Carnitine 45 Minutes Before Lunch 1-2 Pills Multi-Vitamin With Lunch 1/2 Daily Serving BSN NO-Xplode Pre-Workout 1-2 Scoops Whey Protein Shake Post-Workout 1-2 Scoops Higher Power Glutamine Post-Workout 5 Grams Multi-Vitamin With Dinner 1/2 Daily Serving Higher Power Glutamine Before Bed 3-5 Grams
The Conclusion What to do now? When youve finished all three phases of the abercrombie workout you have two options as to what you want to do. If you want to continue building more muscle and working towards the male fitness model physique you can cycle between the second and third phase of the abercrombie workout. The best plan would be to spend two months on one phase before switching to the other. By doing this youll be able to maximize your overall size and strength gains. On the other hand if youre happy with your physique you can do something known as a maintenance workout. A maintenance workout is designed to maintain your gains but at the same time not make any more progress. The following is the maintenance program for the abercrombie male fitness model workout:
Cardio Routine Daily Schedule Day Time Length Monday Pre-Workout 10-15 mins Tuesday Morning 30 mins Wednesday Pre-Workout 10-15 mins Thursday Morning 30 mins Friday Pre-Workout 10-15 mins Saturday Morning 30 mins Sunday Morning 30 mins
*During the maintenance workout use the diet guide and supplement guide from the first phase of the fitness model workout.
