Most online training programs are programmed for the evening lifter. The 9-to-5 worker who trains in the evening hours after a long day at the office.
You know the programs where all the meals lead up to training later in the day?
What about those of you who work different shifts or only have time in the morning to train? Whether it’s family, work, or other obligations that influence your gym time, you need a different plan of action. One that has you training first thing in the morning and the pre- and post-workout meals to go with it.
Below is the framework for morning lifters. Take the guesswork out of your training and eating to reap more muscle for being an early riser.
Day 1
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Warm-Ups: 2x12 Work Sets: 3x4-6 Rest: 90 sec
Work Sets: 3x4-6 Rest: 90 sec
Warm-Ups: 2x12 Work Sets: 3x4-6 Rest: 90 sec
Work Sets: 3x4-6 Rest: 90 sec
Warm-Ups: 1x12 Work Sets: 3x4-6 Rest: 90 sec
Work Sets: 3x4-6 Rest: 90 sec
Work Sets: 3x10-15 Rest: 30 sec
Work Sets: 3x10-15 Rest: 30 sec
Day 2 - rest day
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No exercises
Day 3
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Warm-Ups: 1x12 Work Sets: 3x4-6 Rest: 90 sec
Warm-Ups: 1x12 Work Sets: 3x4-6 Rest: 90 sec
Warm-Ups: 2x12 Work Sets: 3x4-6 Rest: 90 sec
Work Sets: 3x6-8 Rest: 90 sec
Warm-Ups: 1x12 Work Sets: 3x6-8 Rest: 90 sec
Warm-Ups: 1x12 Work Sets: 3x6-8 Rest: 90 sec
Work Sets: 3x10-15 Rest: 30 sec
Day 4 - rest day
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No exercises
Day 5
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Warm-Ups: 2x12 Work Sets: 3x8-12 Rest: 60 sec
Work Sets: 3x8-12 Rest: 60 sec
Warm-Ups: 2x12 Work Sets: 3x8-12 Rest: 60 sec
Work Sets: 3x8-12 Rest: 60 sec
Warm-Ups: 1x12 Work Sets: 3x8-12 Rest: 60 sec
Work Sets: 3x8-12 Rest: 60 sec
Work Sets: 3x15-20 Rest: 30 sec
Work Sets: 3x15-20 Rest: 30 sec
Day 6 - rest day
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No exercises
Day 7
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Warm-Ups: 1x12 Work Sets: 4x8-12 Rest: 60 sec
Warm-Ups: 1x12 Work Sets: 4x8-12 Rest: 60 sec
Work Sets: 4x8-12 Rest: 60 sec
Work Sets: 3x8-12 Rest: 60 sec
Warm-Ups: 1x12 Work Sets: 3x8-12 Rest: 60 sec
Warm-Ups: 1x12 Work Sets: 3x8-12 Rest: 60 sec
Work Sets: 3x15-20 Rest: 30 sec