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The Workout Plan For That Perfectly Chiseled Physique
This entry was posted on November 17, 2020.
It’s normal for people to get more conscious of our physical appearance, irrespective of age, and gender. We want to achieve a certain look. Fitness Expo will help you to achieve it!
And we turn to a workout plan for a chiseled body to help us achieve that.
If the goal is to have a chiseled physique, do you need to get a gym membership and sign up for a workout plan? Not really.
There are many muscle and fitness workout plans you can try, so you can skip that annual gym membership and still get a Texan cowboy bod.
Getting A Chiseled Body Without Weights
We often get this notion that a chiseled physique is almost always associated with lifting weights.
While weights do play a big part in a workout plan that will give us that poster-perfect physique, there are other exercises we can do.
7-Week Body-Sculpting Workout Plan
This workout plan includes different exercises performed weekly for seven weeks.
The last week is allotted for a maintenance phase to help tone the results.
The goal is to shred fat, build muscle, and get ripped.
A sample get ripped workout plan combines exercises that do not require weights with dumbbell and bench press exercises, done daily for about 60–90 minutes.
- Pushups: 1 set, 100 reps
- Incline bench press: 3 sets, 8-10 reps, 1 minute of rest
- Dumbbell bench press: 3 sets, 8-10 reps, 1 minute of rest
- Decline barbell bench press: 3 sets, 8-10 reps, 1 minute of rest
- Low-cable crossover: 4 sets, 12 reps, 30-second rest
- Cable crossover: 4 sets, 12 reps, 30-second rest
- Pushups: 1 set, 100 reps
Other Weights-Free Exercises
Some workouts improve posture, build strength, and tone the body. Examples are:
- Circuit with 3 moves. Perform 2–3 rounds of deadlift, lunges, and squats.
- Circuit with 4 moves. Perform three rounds of side plank, bicycle crunch, back extension, and front plank.
Make sure to warm up before getting into action. A cool-down at the end of this workout is a must.
What Is The Best Workout For Getting Ripped?
Here is a 6-week workout plan designed for strength and getting a chiseled physique.
To achieve this workout goal, you must treat it seriously like it is your second job.
You will be spending 6-8 weeks pounding the plates with this 5-day-per-week program.
| DAY | EXERCISE | ROUTINE |
| Day 1 | Back squat
Barbell straight-Leg deadlift Box jump Standing resistance-band Hip abduction Glute-Ham raise Barbell landmine squat Front squat |
5 sets, 3 reps, 2-3-minutes of rest
4 sets, 8 reps, no rest 4 sets, 8 reps, no rest 4 sets, 20 reps, 1 minute of rest 4 sets, 10 reps, no rest 4 sets, 10 reps, no rest 4 sets, 10 reps, no rest |
| Day 2 | Barbell bench press
Barbell row Dumbbell flye Plyo pushup Landmine row Weighted pull-up Dip |
5 sets, 3 reps, 2-3-minutes of rest
4 sets, 8 reps, 1 minute of rest 4 sets, 12 reps, 1 minute of rest 4 sets, 10 reps, 1 minute of rest 10 sets, 4 reps, 1 minute of rest 4 sets, 10 reps, 1 minute of rest 4 sets, 10 reps, 1 minute of rest |
| Day 3 | High knees
Bent-Knee hip raise 3-way plank Barbell thruster 60-day revolution pull-up Kettlebell swing General pushup Barbell rollout Decline sit-up Sit-through |
30 reps
30 reps 30 reps 4 sets, 10 reps 4 sets, 10 reps 4 sets, 20 reps 4 sets, 20 reps 4 sets, 10 reps 4 sets, 10 reps 4 sets, 10 reps |
| Day 4 | Box squat
Dumbbell sumo deadlift Hamstring curl Sled push Glute-ham raise Barbell Bulgarian split squat Weighted step up |
10 sets, 2 reps, 1 minute of rest
4 sets, 8-10 reps, 1 minute of rest 4 sets, 20 reps 4 sets, 60-90 sec, with 1 minute of rest 4 sets, 10 reps, 1 minute of rest 4 sets, 10 reps, 1 minute of rest 4 sets, 10 reps, 1 minute of rest |
| Day 5 | Box squat
Dumbbell sumo deadlift Hamstring curl Sled push Glute-ham raise Barbell Bulgarian split squat Weighted step up |
10 sets, 2 reps, 1 minute of rest
4 sets, 8-10 reps, 1 minute of rest 4 sets, 20 reps 4 sets, 60-90 sec, with 1 minute of rest 4 sets, 10 reps, 1 minute of rest 4 sets, 10 reps, 1 minute of rest 4 sets, 10 reps, 1 minute of rest |
For this workout plan, we are putting a lot of pressure on our back, knees, and elbows, so it includes a high-endurance phase to allow us to work in a high-rep zone to give our joints a break.
How Can Skinny Guys Get Ripped at Home?
If you think that getting ripped only works when you are in the gym and using different equipment and weights, that’s not entirely true.
We can also do this at home. There are three ways you must follow if you want to get your skinny physique chiseled in no time.
Upper Body Workout Plan at Home
By doing upper body exercises, we are targeting the muscles of the chest, shoulders, biceps, and triceps.
Exercises included are:
- Standard planks
- Push-ups
- Pullups
- Torso rotations
- Reverse crunches
- Table exercises for backs and glutes
Lower Body Workout Plan at Home
Exercises for the lower body will provide the muscular balance between the upper and lower bodies.
These include:
- Glute bridges
- Waist whittler
- Squats
- Lunges and reverse lunges
- Calf carver
Balanced Diet
By maintaining a balanced and healthy diet, we are giving our muscles the fuel they need to grow and replenish what we lost during a workout.
Fat loss is a critical component of getting a chiseled physique. If we are not tracking our calories, there is a high risk that the exercises will result in a greater appetite.
Thus, it defeats the goal of having a lean body.
Workout and Nutrition
There has to be a winning combination of a workout plan and a balanced diet to achieve our workout goal. Our body is not good at doing two things at the same time.
If our workout plan makes us do a high number of exercises and routines, our body has to replenish all the glycogen lost when exercising.
On the other hand, if our body goes into a calorie deficit, there is no chance of recovering.
If you want to be lean and have that chiseled physique, you need to strike a balance between building up a solid amount of strength and muscle and shredding fat altogether.
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