The Workout Plan to Get Ripped in 7 Days

Barbell Curl

If you’ve been honing in your fitness and nutrition, we’ve got just the plan to help you put the finishing touches on your physique to make your abs pop.

Of course, no superstar physique is made within one week. Guys like Arnold Schwarzenegger worked hard for years before they achieved their legendary musculature.

But that doesn’t mean you can’t make significant progress in one week. Pair this workout plan with a dedicated nutrition plan that emphasizes lean proten and clean carbs,

How to do it: Perform the exercise pairs (marked A and B) as alternating sets, resting the prescribed amount of time between each set. So you’ll do one set of A, rest, then one set of B, rest again, and repeat for all the prescribed sets. Perform the remaining exercises as straight sets, completing all the prescribed sets for one exercise before moving on to the next.

Weight: Unless otherwise noted, use the heaviest weight that allows you to complete all the prescribed reps for a given set.

Workout programming

Day 1: Workout 1 focuses on your legs and abs.

Day 2: Workout 2 trains your upper body: chest, back, shoulders, and arms

Day 3: Perform cardio at the highest intensity you can maintain for 30 minutes straight.

Day 4: Workout 3 will build your entire body, but focuses on upper body

Day 5 & 6: Active recovery day (brisk walk or easy swim)

Day 7: Rest

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