New Years (2024) General Fitness Workout Program

Start the new year with this general fitness plan, and get the results you want.

Consistency:
Stay consistent, try not to skip workouts.

How to Progress:
Either add weight every week or reps every week.
Add about 5-15lbs to a compound lift, like bench press or squat, and add about 2.5-7.5lbs on a isolation lift, like bicep curl or lateral raise.
For Example:
Week 1 Bench press 5x5 95lb
Week 2 Bench press 5x5 105lb
Week 3 Bench press 5x5 115lb
Week 4 Bench press 5x5 120lb
Week 5 Bench press 5x5 125lb
Week 6 Deload bench press 3x5 85lb
Week 7 Bench press 5x5 125lb
Ect.
If there is a rep range and you can't progress to the highest number within a week then start on the lower rep range then progress in more reps until on the highest rep, add weight then repeat.
For Example:
On a 3x4-6
Week 1 Pull-Up 3x4 bw
Week 2 Pull-Up 3x6 bw
Week 3 Pull-Up 3x7 bw
Week 4 Pull-Up 3x8 bw
Week 5 Pull-Up 3x4 bw + 10lbs

Rest:
Rest between 2-4 minutes on compound lifts, 1-3 on isolation lifts. On the HIIT Cardio days rest between 0 sec to 1 min between exercises in a superset.

Diet:
If you want to lose fat then eat at a calorie deficit or calorie maintenance to preserve or gain muscle, and if you want to gain muscle faster then eat in a calorie surplus. Make sure to eat a high protein diet for best results.

Sleep:
Sleep between 7-9 hours of sleep a night for physical and mental health.

Exercise Form:
Preform each exercise with the right form, slow eccentric, strong tight steady motion, focusing on the stretched position.
Watch a form tutorial on the main lifts to get the form right.

Effort:
You need to put in some effort in training to see good results. Both effort in how to train, being consistent, and preforming high intensity training in the exercises. Try to stick with the RPE in the program, but if you know what you are doing you can go closer to failer or even farther if you know it's too much. But most people are farther from failure then they think. So just train hard and stick to it the best you can.

What is RPE?
RPE/Rate of Perceived Exhaustion is a scale of how close you are to failing a lift.
[RPE 1] you can do 9 more reps until you can't 
[RPE 2] you can do 8 more reps until you can't 
[RPE 3] you can do 7 more reps until you can't 
[RPE 4] you can do 6 more reps until you can't 
[RPE 5] you can do 5 more reps until you can't 
[RPE 6] you can do 4 more reps until you can't 
[RPE 7] you can do 3 more reps until you can't 
[RPE 8] you can do 2 more reps until you can't 
[RPE 9] you can do 1 more reps until you can't 
[RPE 10] you can't do any more reps no matter what

Cardio:
Cardio is a addition to add to your diet for a lower calorie deficit, and better cardiovascular system as well as health.

Important keys to maximum strength and size:
1. Consistency
2. Progression
3. Rest
3. Diet
4. Sleep
5. Exercise Form
6. Effort 
7. Cardio


I hope for the best for you. Stay consistent and get those gains. Good luck!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bent Over Row (Barbell)

Pull-Up (Weighted)

Bent Over Row (Dumbbell)

Face Pull

Bicep Curl (EZ Bar)

Alternating Dumbbell Curl

Day 4 Pull Weight Training

Stretching

Yoga

Day 5 Rest or HIIT Cardio 

Bench Press (Barbell)

Chest Fly (Cable)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Skull Crusher

Tricep Pushdown (Cable)

Day 1 Push Weight Training 

Squat (Barbell)

Deadlift (Barbell)

Lunge (Dumbbell)

Leg Extension

Leg Curl

Standing Calf Raise

Day 2 Legs Weight Training 

World's Greatest Stretch

Plank

Day 3 HIIT Cardio (optional)

Day 4 Pull Weight Training 

Day 5 HIIT Cardio (optional)

Hang Clean

Power Jerk

Day 6 Fullbody Weight Training

Walk

Day 7 Extra Walking (optional)

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