2016 Workout Plan

I hope you all had a wonderful Christmas. If your house is like mine there’s still some leftovers in the fridge. We’re now in the final week of 2015. In prepping for the upcoming year I’d like to provide you with a 2016 workout plan. I know it’s not the new year yet, but why wait?

This is going to written out at a high level so it’s to be used more as a guide. You can take my 2016 workout plan and modify it to cater to your fitness goals. If this is something you really want, I suggest you start now, today.


Jason’s 2016 Workout Plan

Monday – Back & Hamstrings

Rows: 7 x 6-12
Dumbbell Rows: 4 x 8-10
Lat Pulldowns: 4 x 10-12
Seated Rows: 4 x 12-15
Seated Leg Curls: 4 x 12-15
Lying Leg Curls: 4 x 12-15

Tuesday – Chest & Biceps

Incline Bench Press: 5 x 6-10
Flat or Decline Bench Press: 4 x 6-10
Hammer Strength Chest Press: 4 x 10-12
Flyes: 4 x 12-15
Dumbbell Curls: 4 x 8-10
Preacher Curls: 10-12

Wednesday – Quads & Traps

Squats: 7 x 8-15
Leg Press: 10 x 12-15
Leg Extensions: 10 x 12-15
Barbell Shrugs: 4 x 8-12
Dumbbell Shrugs: 4 x 12

Thursday – Shoulders & Triceps

Seated Barbell Press: 5 x 6-10
Lateral Raises: 4 x 10-12
Rear Delt Raises pr Reverse Pec Dec: 4 x 10-12
Skull Crushers: 4 x 10-12
Cable Pressdowns or Ropes: 4 x 10-12

Friday – 5 x 5 Workout

Bench Press: 5 x 5, 1 x 20
Squats: 5 x 5, 1 x 20
Rows: 5 x 5, 1 x 20
Superset Biceps & Triceps: 5 x 10-12

2016 Workout Plan | Jason Stallworth | TheMuscleProgram.com

Workout Techniques

I’ll used a variety to techniques like drop sets, supersets, and rest-pause sets. These will be generally performed on the final set of an isolated exercise.

Using different workout techniques helps ramp up the intensity of your workouts. This is also a good way to increase training volume.

2016 Fitness Goals

Make sure you write out your personal fitness and strength goals. I know it’s not quite 2016 yet, but if you really want to achieve something, why wait?

Use my 2016 workout plan as a guide to help get started. Remember, you can cater this to what you want.

Train with Passion,


P.S. – If you’re looking for a more advanced weight training program, check out my 12 Week Hardcore Muscle Building Program.

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