Tag Archives: workout plan

2016 Workout Plan

We hope you had a nice Christmas and New Year’s celebration. But now it’s time to get down to business. It’s time to do more than just think about goals. You need to write them down and give yourself deadlines. You need a plan, and we’re giving you a 2016 workout plan.

We assume being on our site that you already workout. Why else would you be here? But we all get stuck from time to time and we end up just showing up. Well, just showing up to the gym doesn’t cut it.

2016 Workout Plan for You

This is our 2016 workout plan that consists of 4 training days. We encourage training each muscle once per week. Here’s our 2016 workout plan:

Day 1: Chest and Shoulders

Bench Press: 3 sets x 8-10 reps
Incline Dumbbell Press: 3 sets x 10-12 reps
Cable Flyes; 3 sets x 10-12 reps
Seated Dumbbell Press: 3 sets x 8-10 reps
Lateral Raises: 10-12 reps

Day 2: Legs

Squats: 4 sets x 10-12 reps
Leg Press: 4 sets x 10-12 reps
Leg Extensions: 3 sets x 12 reps
Leg Curls: 3 sets x 12 reps

Day 3: Back & Traps

Deadlifts: 3 sets x 8 reps
Bent Over Rows: 3 sets x 8-10 reps
Lat Pulldowns: 3 sets x 10-12 reps
Seated Rows: 3 sets x 10-12 reps
Barbell Shrugs: 3 sets x 10-12 reps

Day 4: Biceps & Triceps

Barbell Curls: 3 sets x 10 reps
Dumbbell Curls: 3 sets x 12 reps
Cable Pressowns: 3 sets x 10 reps
Rope Extensions: 3 sets x 12 reps
Dips: 3 sets x 15 reps

You can split up the days in this 2016 workout plan. For example, you could workout for two days in a row followed by a day off. Or you could do something like the below workout schedule:

Monday – Day/Workout 1
Tuesday – Day/Workout 2
Wednesday – Off/Rest
Thursday – Day/Workout 3
Friday – Day/Workout 4
Saturday – Off/Rest
Sunday – Off/Rest

Try our 2016 workout plan. You can start today. Remember, the key to results is consistency. Stick with this plan.

Top TB

Amplify your workout with our #1 testosterone booster, TestoFuel. This is one of the few supplements that can help you build muscle and get ripped at the same time. Check out our full TestoFuel review below.



TestoFuel Review - 2016 Workout Plan



TestoFuel Workout Series – Lean Muscle Phase

TestoFuel Workout SeriesIf you’ve been following our TestoFuel Workout Series then you should be finishing up weeks 3 and 4, our TestoFuel Mass Building Phase. Up to this point you’ve been moving some heavy weights, doing heavy compound exercises to boost strength and gain muscle mass. Hopefully you’ve also been consuming adequate amounts of protein and overall calories to grow. Now we’re about to switch gears a little for the next workout phase of our TestoFuel Workout Series; building lean muscle.

The TestoFuel Lean Muscle Building Phase will still incorporate some compound exercises. In fact, we’ll never get away from those completely because compound exercises are the foundation of building lean, dense muscle tissue. However, we’re going to focus a little more on feeling the muscle work throughout each rep and keeping the muscle under tension longer to enhance muscle growth.  

TestoFuel Lean Muscle Building Workout

Notes: This TestoFuel lean muscle building workout will be quite a change from the previous strength and mass workout routines. The sole focus is building the muscle tissue and there are some particular techniques we’ll be using throughout this program catered to that. This lean muscle building routine is more in line with the typical bodybuilders workout.

Check out our full TestoFuel Review and Results here!

TestoFuel Testosterone Booster Real Results

Day 1 – TestoFuel Lean Muscle Chest Workout

Exercise Sets x Reps
Incline Dumbbell Press 4 x 10-12
Decline Barbell Press 4 x 12-15
Dumbbell Flyes 4 x 12-15
Hammer Strength Chest Press 5 x 20

Day 2 – TestoFuel Lean Muscle Back Workout

Exercise Sets x Reps
Barbell Rows 4 x 10-12
T-Bar Rows 4 x 12-15
Lat Pulldowns – Close Grip 4 x 12-15
Seated Rows – Wide Grip 5 x 20

Day 3 – TestoFuel Lean Muscle Leg Workout

Exercise Sets x Reps
Squats 4 x 12
Leg Press 4 x 12
Leg Extensions 4 x 15
Standing Leg Curls 4 x 15
Stiff-Leg Deadlifts 4 x 15

Day 4 – TestoFuel Lean Muscle Shoulder Workout

Exercise Sets x Reps
Seated Dumbbell Press 4 x 10-12
Lateral Raises 4 x 12-15
Barbell Shrugs 4 x 12-15
Rear Delt Raises 5 x 20

Day 5 – TestoFuel Lean Muscle Arm Workout

Exercise Sets x Reps
Preacher Curls 3 x 10-12
Reverse Curls 3 x 12-15
Dumbbell Curls 3 x 12-15
Rope Extensions 3 x 10-12
Overhead Dumbbell Extensions 3 x 12-15
Dips 3 x 12-15

Day 6 – Rest

Light cardio or ab work can be done on day 6.

Day 7 – Rest

Light cardio or ab work can be done on day 7.

We’re moving from training 4 days a week to training 5 days a week. The reason is so you can focus solely on one muscle group for each workout rather than coupling body parts together. We’re still allowing a full week to recover before training the muscle again. We also encourage doing more cardio during this workout phase of building lean muscle. Do cardio at least 4 days a week. 

TestoFuel Lean Muscle Supplement Plan

Our TestoFuel Supplement Plan for building lean muscle is the same as our previous supplement plan for mass but with the addition of Branched Chain Amino Acids. BCAAs are essential for recovery and are great to take before and after, and even during your workouts. BCAAs are a relatively inexpensive supplement. Also, many BCAA formulas include glutamine.

Supplement Times
TestoFuel 1 Serving Per Day
Creatine Pre/Post Workout
Whey Protein Pre/Post Workout
Glutamine Post Workout/Before Bed
BCAAs Pre/Post Workout

That’s it for our TestoFuel Workout Series – Lean Muscle Phase.

Be Strong and Healthy,


Check out our full review for TestoFuel

TestoFuel Make Your Training Count