The All might all American dream plan
So here we go this is a 10 month workout inspired by My hero Academia. This is a transformation workout designed to get you in superhero shape.
We are going to start from the very beginning with foundation work right through to gruel weight training and killer circuits to get you looking like a lean, mean ass kicking machine. I designed this workout based off of tried and tested workouts from over my years of training and put together what I feel are the best combination to help you reach a killer physique.
So young Midoriya let’s get to it👍
We will start with building a good foundation to get you prepared for the months to come were you will be lifting heavy weights and pushing yourself through some insane workouts.
Building a good foundation:
Inverted barbell rows (this can be done with a pole and two chairs)
Calf raises (use a thick book or step)
Week 1: perform 1-2 sets of 10 reps
Week 2: perform 1-2 sets of 10-12 reps
Week 3: performs 2-3 sets of 10-15 reps
Week 4: perform 3-4 sets of as many reps as possible
Week 5: perform 4 sets as many reps as possible but in this week add lunges and pike push-ups
I would recommend to start off with the first two weeks doing this workout out 2-3 times a week then aiming to complete it 3 times a week.
Whilst starting this routine it’s time to get your diet in check because that’s what will make the dramatic transformation possible through this workout,
First things first get your body hydrated properly aim for between 2-4 litres of water a day and cut back on the tea and coffee especially if your one of those who has milk and sugar that’s a big no no! So you better get used to black tea and coffee ☕
Now the part that everybody hates it’s time to clean up that diet, luckily now days it’s easier to get control of this with helpful apps out there I’m a very big fan of myfitnesspal it saves a ton of time from having to add up protien and carbs etc throughout the day and get a handle on your macro intake.
I generally go for around 30/40/30
Protein/carbs/fats but we are all a bit different so this can take a bit of tweaking along the way.
A basic meal plan would look like this
Meat free fillet ( or none processed meat like steak or fish fillet)
This is Just to give you a rough idea but you need to find out how many calories are required for your body and work it out from there, you may need to add more or less depending on how you are before you start this program.
So get started on this and let me know how it goes.
Here we are again young midoriya👍
So for the next 8 weeks we will be heading to the gym to grind out some good old fashion weight lifting.
Our focus on the two months ahead is to get strong well developed muscles and bring us a little closer to our goal of attaining a superhero worthy phsique.
Dumbbell incline bench press
Week 1: 2 sets of 15 reps
Week 2: 3 sets of 10 reps
Week 3: 3-4 sets of 8-10 reps
Week 5: 3 sets of 15 reps
Week 6: 3-4 sets of 10 reps
Week 7: 3-4 sets of 8-10 reps
This routine is designed to pyramid up so find a weight you can performs the required reps for and after your first set try to increase the weight for each set afterwards and don’t worry if you can’t complete all the reps it just gives you a goal to aim for and never sacrifice good form to get an rep, good form is key.
Now get out there and give it your all
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