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Week 1 of The Man's 'Get Strong' Workout


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Week 1 of The Man's 'Get Strong' Workout
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How many guys do you know want to “get bigger?” It’s a broad term, and often the incorrect one. When it comes to building muscle, aiming to “get big” can also lead you to add fat. Thankfully, there’s a better way – a way to build muscle without adding bulk. A workout plan that, after you’ve completed it, you’ll feel stronger, more flexible and more stable than you’d thought possible. The following routines were designed to erase injury-causing, faulty movement patterns and replace them with strength-building correct ones. To make your body more muscular, mobile and stable, click the right arrow above.

Week #1
Photo Credit: Cate Norian


Two circuits of four moves, repeated two to three times each.

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Circuit #1: 4 moves, 2-3 rounds
Photo Credit: Cate Norian


Founder, Lunge Stretch, Woodpecker, Squats

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Founder (Part One)
Photo Credit: Cate Norian


Start with your feet shoulder-width apart. Bend your knees slightly, keeping your weight on your heels. Extend your spine by hinging from your hips. Reach back with your arms, shoulders pulling down toward your butt. Concentrate on pushing the hips back and feeling tension in your lower back as you hold this position for 20 seconds.

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Founder (Part Two)
Photo Credit: Cate Norian


Remaining in that position, lift your arms as high as you can. Keep your weight on your heels and hips pressed back as you hold for 20 seconds. Take a deep breath. As you exhale, fold all the way forward, keeping the back flat. Make sure your knees stay slightly bent and weight remains in the heels.

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Founder (Part Three)
Photo Credit: Cate Norian


Very important: Bend your knees another couple of inches. Press the hands against your shins. Look up. Extend your spine, chest high. Pull your shoulders back and arch the lower back. Hold for 20 seconds. Keeping your back extended, slide your arms up your knees. Push the arms behind you and squeeze your shoulder blades together as you return to the starting position. Keep the spine extended and weight on your heels and hold for 15 seconds. Then lift your arms in front of you, reaching as high as possible hold for 15 seconds.

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Lunge Stretch (Part One)
Photo Credit: Cate Norian


Get in long lunge with the right leg forward and knee slight bent. Make sure your right knee is positioned behind your ankle, not over your toes. Keep your left foot facing forward and back heel pressing into the ground. Extend your spine from the hips and raise your arms overhead.

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Lunge Stretch (Part Two)
Photo Credit: Cate Norian


As you extend, you should feel a stretch of the hip flexor of the back leg. Side-bend your upper body to the right. Keep your hips square and hold the stretch for 20 seconds. Then repeat the move on your other side, with the left leg bent and positioned in front and your right leg extended behind you.

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Woodpecker (Part One)
Photo Credit: Cate Norian


Step forward into a lunge with your front knee slightly bent, hips square and arms placed by your sides. Keeping your back braced and shoulders pulled back, begin to hinge forward at the hips, bringing your chest forward.

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Woodpecker (Part Two)
Photo Credit: Cate Norian


Pretend a string is attached to your sternum and your upper body is being pulled forward, not down. You will feel stretch in the hamstring and glute of the front leg. Most of your weight will be on the front heel. Once you feel good, slowly lift your arms out in front of you and hold for 20 seconds.

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Squats (Part One)
Photo Credit: Cate Norian


Start with your legs shoulder width apart and feet facing slightly outward. Keep weight back in your heels, working on pushing them into the earth as if you were trying to spread the ground apart. Bring the arms out in front of you as you begin pushing your butt behind you. Keep your back straight and extended as you bend your knees deeper into a squat.

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Squats (Part Two)
Photo Credit: Cate Norian


Continue to lower yourself until knees are bent about 90 degrees. Your knees should stay in line with or behind your toes, never coming in front of your feet. Press up through your heels and come up to the starting position with your arms by your sides. Repeat in a smooth, flowing motion for 12 to 15 reps.

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Circuit #2: 4 Moves, 3 rounds
Photo Credit: Cate Norian


Teaser Crunch, Front Plank, Back Extension, Negative Push-Ups

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Teaser Crunch (Part One)
Photo Credit: Cate Norian


Lie on your back with hands by your sides and feet straight out in front of you. Bring the right foot off the ground and bend your knee 90 degrees. Keep your left leg straight with the left foot six inches off the floor.

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Teaser Crunch (Part Two)
Photo Credit: Cate Norian


Interlocking your hands behind your head, push your lower back into the floor and do 10 slow controlled crunches, trying to keep the entire lower back pressed against floor throughout the movement. Repeat with your opposite leg lifted.

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Front Plank (Part One)
Photo Credit: Cate Norian


Get into a front plank position on elbows. Make sure your spine is neutral and shoulder blades are apart.

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Front Plank (Part Two)
Photo Credit: Cate Norian


Think of tensing of body from ankle to neck, squeezing your glutes and bracing the core. Hold this tension for 30 to 40 seconds.

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Back Extension
Photo Credit: Cate Norian


Part One: Lie flat on your stomach with your arms stretched out in front of you. Look at the floor a few inches ahead of you, but do not extend your neck to do so. Bring your elbows and forearms off the floor and pull your elbows into your ribs cage and mid-back using your shoulder blades.

Part Two: You will contract your shoulder blades hard throughout the entire exercise, causing your chest to rise and your neck to lengthen. Lift your upper body off the floor, leading with your chest. Keep your feet flat on the ground to avoid excess spinal compression. Slowly lower your chest while keeping your elbows and hands off the ground. Repeat 15 times.

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Negative Push-ups (Part One)
Photo Credit: Cate Norian


Assume the push-up position with hands directly underneath your shoulders and chin pressed back. Keeping tension throughout your whole body, slowly lower yourself to the floor, leading with your chest.

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Negative Push-ups (Part Two)
Photo Credit: Cate Norian


Take 5 seconds to descend to floor, then forcefully press yourself back up to the starting position. Do 10 reps, staying in control every time you lower yourself. If you can’t press yourself off of the floor, just work on the negative part of the push-up, and use your knees to help you return to the starting position.

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