Fitness 101: What the Saiyan Should I Be Doing?

What you should be doing really depends on what level you’re beginning at. I like to have all newbies begin with this bodyweight circuit for the first week. The reasoning is because I don’t want you to go to the gym, overwork your body, and turn yourself off from fitness altogether.

Either way, you’re going to be sore. You probably haven’t used your muscles in the past year so they don’t know what to do anymore. This is why you’re going to be sore. It’s inevitable. But if you stick to bodyweight exercise, you can reduce that first round of DOMS (delayed onset muscular soreness) you’ll be feeling.

If you’ve worked out for a while, then here’s my simple, yet effective program. There’s no need to overwork your abs. Just stick to these compound movements and exercises, and within 3 months, you’ll see that 6 pack.

This program is perfect for noobs / newbies / newbs / chobos who have never been to the gym. In fact, this program is going to be so easy and so consistent, you’ll wonder what the hell everyone else is doing out there.

Let me preface with a couple of notes:

1. The point of my program is to get you RIPPED like a Saiyan. You won’t get Brolly bigYou’ll get Goku defined. If you’re looking to get BUFF, this is the wrong program for you. We’re building you for strength, not hypertrophy. Look at this article – you’ll be in the TONE ZONE.

2. Ditch the cardio. I hate cardio. You probably hate it, too. If you love cardio, you can do it, but it may interfere or negatively impact you from getting a Saiyan body.  Your body needs sufficient rest and cardio and HIIT deprive your muscles of precious recovery time. Read more about my take on cardio here.

3. Technique and proper form is of paramount importance! Before you even try to start lifting, learn the proper techniques here.

4. Gym etiquette is of equal importance. Be respectful of other people’s goals and their programs so they can respect you, too. Read about it here.

Okay, now that we got that out the way, WHAT DO WE DO?!

You’re going to lift 3 times a week from between 45 minutes to 1 hour only. YOU DON’T HAVE TO LIVE AT THE GYM to get a six pack.

You will have A days and B days. Because these are compound movements, you are working out your core and abs within the program so follow this program. You don’t need to add extra exercises.

A Day:

3×5 Squats: 3 sets of 5 squats, start from body weight. Every A day, increase your squat weight by 10 lbs. Once you get to the high numbers (over 185 lbs), it will be more difficult to add weight so push yourself to whatever you can handle. Watch this to learn about form.

3×5 Overhead Press: 3 sets of 5 overhead press, start from only the bar. Every A day, increase your weight by 5 ~ 10 lbs. Watch this to learn about form.

3×5 Leg Press: 3 sets of 5 leg press. On the first day, find the weight where you have a difficult time doing the fifth repetition. The following A day, increase by 10 lbs. Watch this to learn about form.

3×8 Chin Ups: 3 sets of 8 chin ups. Chin ups are where your palms face you. You’re working out your biceps and back. If you cannot do a chin up, start with the weight-assisted machine. Once you can do 8, decrease assistance by 5 lbs (each time). If you can do 3 sets of 8 body weight chin ups, ADD 2.5 lbs of weight with a dipping/chin up belt. Once you can do 3×8 of that weight, increase 2.5 lbs again!

3×8 Reverse Crunches: This is the only ab workout you will be doing!

 

B Day:

2×5 Deadlifts: 2 sets of 5 squats, start from bar only. Every B day, increase your deadlift weight by 15 lbs. Once you get to the high numbers (over 185 lbs), it will be more difficult to add weight so push yourself to whatever you can handle. Watch this to learn about form.

3×5 Bench Press: 3 sets of 5 bench press, start from only the bar. Every B day, increase your weight by 5 ~ 10 lbs. Watch this to learn about form.

3×8 Pull Ups: 3 sets of 8 pull ups. Pull ups are where your palms face away from you. You’re working out your triceps and back. If you cannot do a pull up, start with the weight-assisted machine. Once you can do 8, decrease assistance by 5 lbs (each time). If you can do 3 sets of 8 body weight pull ups, ADD 2.5 lbs of weight with a dipping/chin-up belt. Once you can do 3×8 of that weight, increase 2.5 lbs again!

3×8 Dips: 3 sets of 8 chin ups. If you cannot do a dip start with the weight-assisted machine. Once you can do 8, decrease assistance by 5 lbs (each time). If you can do 3 sets of 8 body weight dips, ADD 2.5 lbs of weight with a dipping/chin-up belt. Once you can do 3×8 of that weight, increase 2.5 lbs again!

3×5 Bent Over Rows: 3 sets of 5 bent over rows, start from only the bar. Every B day, increase your weight by 5 ~ 10 lbs. Watch this to learn about form.

Stagger A days with B days. If you went did A day the last time you worked out, then do B days. A typically month may look like this (blanks are rest days):

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

A

B

A

B

A

B

A

B

A

B

A

B

Your first week to the gym , you will be sore. This is because your muscles haven’t been used and they are not accustomed to being used. Delayed onset muscle soreness (DOMS) is normal and you should feel happy that you’re sore. It almost altogether goes away after about a week or two in.

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