Strength training is the best thing that has ever happened for human health.
I might be biased but the evidence is undeniable. Scientific literature shows that resistance training can help improve physical performance, movement control, walking speed, functional independence, cognitive abilities, and self-esteem. (1)
Lifting weights can also boost cardiovascular health, by reducing resting blood pressure, decreasing low-density lipoprotein cholesterol and triglycerides, and increasing high-density lipoprotein cholesterol.
Not to mention it can also help you build strength and look like a Greek god.
However, the results you achieve depend on the effectiveness of your training program.
I leveraged decades of my training experience and data from training hundreds of clients to design a 45-day training program to help you build lean muscle mass and strength, and achieve your dream physique.
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We will be going with the tried and true bro split for this training program. For the uninitiated, this training routine involves hitting a different massive group each day of the week, helping maximize muscle stimulation and subsequent growth.
Without further ado, let’s get into it.
Understanding Progressive Resistance Training
Progressive overload is the cornerstone of making consistent gains in the gym. You cannot expect to grow stronger and build bigger muscles if you stick to the same training volume for an extended period. (2)
Progressive overload involves consistently challenging your muscles by gradually increasing the demands placed upon them. You can do this in several ways, including increasing the weights that you are lifting, doing more sets and reps for each exercise, enhancing the training frequency, and decreasing the rest periods between exercises and workouts.
As you gain more experience, you can also use advanced training principles, like supersets, drop sets, blood flow restriction training (BFR), and intraset stretching for maximizing muscle fiber activation.
Remember, you must overload the muscles gradually and sustainably. Doing too much too soon significantly increases the risk of getting injured.
Plus, incorporate variation into your training regime. Switch up your exercises, rep ranges, and training style to keep your body guessing and prevent plateaus.
The best thing about progressive overload is that it is incredibly versatile and you can implement it in several ways. If you are primarily doing bodyweight exercises, you can add resistance bands to make your workouts more challenging.
The 45-Day Strength and Sculpt Plan
Now that you understand the fundamentals of progressive overload, it is time to put all that knowledge to the test.
Weekly Split (All Phases)
Here is an overview of the five-day-a-week training plan that you will be following:
- Day 1: Chest
- Day 2: Back
- Day 3: Shoulders
- Day 4: Legs
- Day 5: Arms
- Day 6 & 7: Rest
This plan is strategically devised so that your muscles have enough rest time between workouts. For instance, the chest and arm days have four days in between. This is to ensure that your triceps have fully recovered before you train them again. The same thing goes for the back and biceps.
Phase 1 (Weeks 1 & 2): Foundation Building
This phase focuses on building a solid foundation with fundamental exercises and establishing a consistent training routine.
In the first two weeks, our focus will be on helping beginners build a solid base so they can push themselves harder in the remaining four weeks.
More advanced trainers can use this phase as an opportunity to deload and ensure that their muscles are fully recovered and ready for what is to come in the next few weeks.
Day 1: Chest
We are sticking with the basics for this one and doing three sets of eight to 15 reps per exercise.
| Exercise | Sets | Reps | Rest |
| Barbell Bench Press | 3 | 8-12 | 60s |
| Incline Dumbbell Press | 3 | 8-12 | 60s |
| Decline Dumbbell Press | 3 | 10-15 | 60s |
| Cable Flyes | 3 | 12-15 | 45s |
| Push-ups | 3 | AMRAP | 60s |
Day 2: Back
Prioritize using a full range of motion (ROM) while performing these movements to maximize muscle fiber recruitment.
| Exercise | Sets | Reps | Rest |
| Pull-ups | 3 | AMRAP | 90s |
| Barbell Rows | 3 | 8-12 | 60s |
| Seated Cable Rows | 3 | 10-15 | 60s |
| Lat Pulldowns | 3 | 12-15 | 60s |
| Face Pulls | 3 | 15-20 | 45s |
Day 3: Shoulders
Feel free to pick between barbell or dumbbell exercises, depending on your personal preferences.
| Exercise | Sets | Reps | Rest |
| Overhead Press | 3 | 8-12 | 60s |
| Dumbbell Lateral Raises | 3 | 10-15 | 60s |
| Front Raises | 3 | 10-15 | 60s |
| Reverse Flyes | 3 | 12-15 | 45s |
Day 4: Legs
Use slow eccentrics, which involves slowing down the lowering phase of the lift, to increase the time under tension (TUT) and maximize hypertrophy.
| Exercise | Sets | Reps | Rest |
| Barbell Squats | 3 | 8-12 | 60s |
| Romanian Deadlifts | 3 | 10-15 | 60s |
| Leg Press | 3 | 12-15 | 60s |
| Hamstring Curls | 3 | 12-15 | 45s |
| Leg Extensions | 3 | 12-15 | 45s |
| Calf Raises | 3 | 15-20 | 45s |
Day 5: Arms
Start your workouts with biceps if they are the lagging muscle group, and vice versa.
| Exercise | Sets | Reps | Rest |
| Barbell Curls | 3 | 8-12 | 60s |
| Dumbbell Hammer Curls | 3 | 10-15 | 60s |
| Preacher Curls | 3 | 12-15 | 45s |
| Close-Grip Bench Press | 3 | 8-12 | 60s |
| Overhead Triceps Extensions | 3 | 10-15 | 60s |
| Triceps Pushdowns | 3 | 12-15 | 45s |
Day 6 & 7: Rest
Depending on your lifestyle, you can also take one day off in the middle of the week. Use active recovery techniques like 30 minutes of swimming, hiking, or outdoor walking as it is more effective than staying sedentary. (3)
Phase 2 (Weeks 3 & 4): Intensity Boost
Switching up the exercises is crucial so your body does not adapt to your training routine. We will also increase the training intensity and target the muscles from different angles using unique movement patterns for better growth.
Day 1: Chest
Avoid resting for too long as it can lower your training intensity and muscle stimulation potential.
| Exercise | Sets | Reps | Rest |
| Incline Barbell Bench Press | 3 | 8-12 | 60s |
| Flat Dumbbell Press | 3 | 8-12 | 60s |
| Decline Dumbbell Flyes | 3 | 10-15 | 60s |
| Cable Crossovers | 3 | 12-15 | 45s |
| Dips | 3 | AMRAP | 60s |
Day 2: Back
After hitting mechanical failure, perform a few lengthened partials (in the fully stretched position) to achieve a deeper stretch and ignite new muscle tissue growth. (4)
| Exercise | Sets | Reps | Rest |
| Chin-ups | 3 | AMRAP | 90s |
| T-Bar Rows | 3 | 8-12 | 60s |
| Seated Cable Rows (wide grip) | 3 | 10-15 | 60s |
| Pull-overs | 3 | 12-15 | 60s |
| Dumbbell Rows | 3 | 15-20 | 45s |
Day 3: Shoulders
Beginners can substitute Arnold presses with machine overhead presses since the former involves complicated movement mechanics and requires some experience to perform correctly and safely.
| Exercise | Sets | Reps | Rest |
| Arnold Press | 3 | 8-12 | 60s |
| Dumbbell Lateral Raises (seated) | 3 | 10-15 | 60s |
| Front Raises (cable) | 3 | 10-15 | 60s |
| Rear Delt Flyes | 3 | 12-15 | 45s |
Day 4: Legs
Use a safety bar if you are not comfortable holding the barbell in the front rack position while performing front squats.
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| Exercise | Sets | Reps | Rest |
| Front Squats | 3 | 8-12 | 60s |
| Single-Leg Romanian Deadlifts | 3 | 10-15 | 60s |
| Hack Squats | 3 | 12-15 | 60s |
| Lying Leg Curls | 3 | 12-15 | 45s |
| Walking Lunges | 3 | 12-15 | 45s |
| Seated Calf Raises | 3 | 15-20 | 45s |
Day 5: Arms
Aim for full elbow extension and flexion during arm exercises to maximize muscle fiber activation.
| Exercise | Sets | Reps | Rest |
| EZ Bar Curls | 3 | 8-12 | 60s |
| Concentration Curls | 3 | 10-15 | 60s |
| Cable Curls | 3 | 12-15 | 45s |
| Skull Crushers | 3 | 8-12 | 60s |
| Triceps Dips | 3 | AMRAP | 60s |
| Rope Pushdowns | 3 | 12-15 | 45s |
Day 6 & 7: Rest
You’ve earned these rest days. Enjoy your favorite cheat meal but don’t forget to burn it off using a 30-minute active recovery session.
Phase 3 (Weeks 5 & 6): Volume & Definition
Now that you probably have made some gains, it’s time to work on your muscle definition to achieve that chiseled and sculpted look. We do this by increasing the overall training volume and picking up the intensity.
This is the best time to add advanced training techniques like supersets and dropsets to the mix to take your workouts to the next level.
Day 1: Chest
Kick-off this workout with a superset, which involves performing one exercise after the other without stopping for rest in between.
| Exercise | Sets | Reps | Rest |
| Dumbbell Bench Press (superset 1a) | 4 | 10-15 | 60s |
| Incline Dumbbell Flyes (superset 1b) | 4 | 10-15 | 60s |
| Decline Machine Press | 4 | 12-15 | 60s |
| Pec Deck Flyes | 4 | 15-20 | 45s |
| Chest Press Machine | 4 | 15-20 | 60s |
Day 2: Back
You’ll be doing dropsets for this one, which involves lowering the weights and doing another set of an exercise without stopping for rest.
| Exercise | Sets | Reps | Rest |
| Wide-Grip Pull-ups | 4 | AMRAP | 90s |
| Pendlay Rows | 4 | 10-15 | 60s |
| Seated Cable Rows (close-grip) | 4 | 12-15 | 60s |
| Straight-Arm Pulldowns (dropsets) | 4 | 15-20 | 60s |
| Back Extensions | 4 | 15-20 | 45s |
Day 3: Shoulders
Perform dumbbell lateral raises with a 3:0:1:0 tempo, meaning spend three seconds on the eccentrics, no rest at the bottom, one second on the lifting phase, and no rest at the top.
| Exercise | Sets | Reps | Rest |
| Machine Shoulder Press | 4 | 10-15 | 60s |
| Dumbbell Lateral Raises (controlled tempo) | 4 | 12-15 | 60s |
| Cable Front Raises | 4 | 12-15 | 60s |
| Bent-Over Rear Delt Raises | 4 | 15-20 | 45s |
Day 4: Legs
Aim for 20 reps on the seated leg curls. If you cannot complete the recommended reps unbroken, stop for a few seconds to catch your breath and continue from where you left off.
| Exercise | Sets | Reps | Rest |
| Goblet Squats | 4 | 10-15 | 60s |
| Good Mornings | 4 | 12-15 | 60s |
| Leg Press (single leg) | 4 | 15-20 | 60s |
| Seated Leg Curls (rest-pause reps) | 4 | 15-20 | 45s |
| Bulgarian Split Squats | 4 | 15-20 | 45s |
| Standing Calf Raises | 4 | 20-25 | 45s |
Day 5: Arms
Using a superset to transition between bicep and tricep exercises can help maintain a high training intensity and a robust mind-muscle connection.
| Exercise | Sets | Reps | Rest |
| Cable Curls (rope attachment) | 4 | 10-15 | 60s |
| Dumbbell Hammer Curls (seated) | 4 | 12-15 | 60s |
| Machine Preacher Curls (superset 1a) | 4 | 15-20 | 45s |
| Overhead Dumbbell Extensions (superset 1b) | 4 | 10-15 | 60s |
| Cable Rope Overhead Extensions | 4 | 12-15 | 60s |
| Reverse-Grip Pushdowns | 4 | 15-20 | 45s |
Day 6 & 7: Rest
Use these two days to allow your body enough rest so you can push your boundaries in the final three days.
The Final 3 Days
Since this is the final stretch of the training program, I’ll let you choose your workouts.
However, I’d recommend picking the ones that challenged you the most over the last six weeks. Feel free to use the final day of this program for active recovery and go for a 30-45 minute hiking or swimming workout.
This is it folks; you have done it! Take this opportunity to reflect on your journey and enjoy the gains you’ve made over the last 45 days.
Progressive Overload Implementation Tips
Progressive overload isn’t something you do on a whim. It has to be deliberate and suitable for your training routine, current progress, and goals to be effective.
Although you learned about progressive overload in the previous section and it is already implemented into the 45-day resistance training program listed in this article, here are a few strategies you should know about:
How To Increase the Weight
As you gain more experience, this is the first progressive overload technique I recommend. It involves lifting heavier weights but without compromising your form. Most experts recommend increasing the weight by 2.5 to 5 pounds, depending on the exercise.
When To Go For Higher Reps
Now, if you’re unable to lift heavier weights just yet, the next best thing would be to do a higher number of reps per set using the same weight. For instance, if you’re currently doing three sets of eight reps, try increasing it to three sets of 10 reps.
Should You Do More Sets Instead?
Let’s say you are stuck on a plateau and are unable to lift heavier or do more reps using the same weights. In this case, you must increase the total number of sets you perform per exercise in every workout until you can move more weights.
Alternatively, you can limit the rest periods between sets to increase your training intensity and ignite new muscle tissue growth.
Incorporate Advanced Training Principles & Increase Training Frequency
I’d reserve this one for the more experienced lifters. Advanced training techniques like supersets, dropsets, and BFR training are incredibly potent ways to take your workouts to the next level.
On the flip side, if you are already doing too much volume in each workout, you don’t want to push yourself any further and increase the risk of injury. However, if you are recovering well, you can think about doing more workouts each week. As an example, lifters doing five workouts a week can experiment with a six-day-a-week training routine.
How To Customize Your Workouts
Remember, the 45-day strength training program that you see above is just a template. Feel free to modify the split to better suit your unique lifestyle and training objectives. Here are some ways on how to do it:
- Training Split: Folks with a busy schedule can combine multiple days to make a single workout. You could train your chest and back on the same day if you only want to train five days a week.
- Exercise Selection: Experienced trainers can opt for more challenging exercise variations like pistol squats to further load their muscles.
- Workout Volume: No, I’m not talking about how loud you should blast your music while training. I’m referring to how much you should be doing in each workout. Total beginners might want to start with 50 percent of the volume prescribed in this training program and adjust the remaining weeks accordingly.
- Cardio: I haven’t included cardio training in this routine, but feel free to do that if losing weight and shedding excess body fat is a priority. Start with a 10-15 minute HIIT cardio workout and adjust it based on your needs.
Recovery and Rest Recommendations
While you must consistently push yourself in the gym in this six-week program to get the best results, you cannot achieve the physique of your dreams without a balanced recovery program.
Use the following tips to maximize your gains:
Find Your Ideal Calorie Intake
Since this program is about building lean muscle tissue, you must maintain a decent calorie surplus to achieve your objective. The ideal calorie and macronutrient (protein, carbs, and fats) goals will vary for each individual and I recommend using this convenient total daily energy expenditure (TDEE) calculator to find the right approach for you.
Sleep
You develop micro-tears in your muscle tissues when you are exercising. Your muscles repair themselves and grow bigger and stronger while you are sleeping. Sleep at least eight hours each night to allow your body optimal time to recuperate.
Learn To Listen To Your Body
Pay close attention to how you are feeling during the workouts. Stop a session immediately if something feels weird or unnatural. Don’t hesitate to skip a workout if you’re feeling overly fatigued. That is your body’s way of telling you that it needs more rest to recover.
Conclusion
Consistency, dedication, and discipline are key to achieving your transformation objectives; it is no different in this 45-day training program.
Take a step back and honestly assess your current fitness state before beginning this program. This will help you set realistic goals and scale the program appropriately. Now that you know everything there is to learn to transform your physique in a month and a half, get after it, tiger!
If you have any questions about the 45-day strength training program listed in this article, post them in the comments below, and I’ll be happy to help!
References:
- Figueiredo VC. Revisiting the roles of protein synthesis during skeletal muscle hypertrophy induced by exercise. Am J Physiol Regul Integr Comp Physiol. 2019 Nov 1;317(5):R709-R718. doi: 10.1152/ajpregu.00162.2019. Epub 2019 Sep 11. PMID: 31508978.
- Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. 2012 Jul-Aug;11(4):209-16. doi: 10.1249/JSR.0b013e31825dabb8. PMID: 22777332.
- Ortiz RO Jr, Sinclair Elder AJ, Elder CL, Dawes JJ. A Systematic Review on the Effectiveness of Active Recovery Interventions on Athletic Performance of Professional-, Collegiate-, and Competitive-Level Adult Athletes. J Strength Cond Res. 2019 Aug;33(8):2275-2287. doi: 10.1519/JSC.0000000000002589. PMID: 29742750.
- Pedrosa GF, Lima FV, Schoenfeld BJ, Lacerda LT, Simões MG, Pereira MR, Diniz RCR, Chagas MH. Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. Eur J Sport Sci. 2022 Aug;22(8):1250-1260. doi: 10.1080/17461391.2021.1927199. Epub 2021 May 23. PMID: 33977835.
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