This is indeed my favorite time of year. Not so much the shopping and the rush and such. But just the excitement of Christmas, food, family, friends, and the season as a whole. I’m still a kid when it comes to this time of the year.
I’ll admit I do very much appreciate presents! So I have a present for you in this post. My Christmas workout plan. This is a 4-day workout plan designed to give you Christmas day off. It’s catered around both strength training with heavy weights to build muscle.
Christmas Workout Plan
Monday – Chest and Triceps
Bench Press: 7 x 12, 10, 5, 5, 5, 8, 12
Incline Bench Press: 4 x 10
Cable Crossovers: 4 x 12
Rope Extensions: 4 x 12 *final set = triple drop
Seated Overhead Extensions (machine): 4 x 12
Tuesday – Back and Biceps
Rows (plate-loaded): 7 x 12, 10, 5, 5, 5, 8, 12
Lat Pulldowns: 4 x 8
Dumbbell Rows: 4 x 8
Dumbbell Curls: 4 x 10
Preacher Curls: 4 x 12 *final set = triple drop
Wednesday – Legs
Squats: 4 x 8
Leg Press: 10 x 10
Leg Extensions: 4 x 12
Seated Leg Curls: 4 x 12
Hammer Strength Leg Curls: 4 x 12
Thursday – Shoulders and Traps
Seated Barbell Press: 4 x 8-12
Seated Dumbbell Press: 4 x 8-12
Lateral Raises: 4 x 8-12 *final set = triple drop
Rear Laterals: 4 x 12
Barbell Shrugs: 5 x 10 *final set = triple drop
Friday – Merry Christmas!
My goal here is to start out heavy and hit more reps towards the latter part of the workouts. I want to build strength but also want to promote hypertrophy to make the muscle bigger. You’ll also notice I’m throwing in some drop sets here and there.
So that’s my 4-day Christmas week workout plan. I’ll more than likely stick to this plan for the week of New Year’s as well. This gives me a little break from the 5×5 training plan I’ve been on for the past several weeks. But I’ll still be going hard and heavy.
Train with Passion,