Your total body reconstruction

Build a bigger, stronger, leaner physique in four weeks or less

- By Mike Simone

Let's say your goal for 2023 isn't quite as ambitious as looking like a perfectly carved statue. (If it is, see "Your Perfect Body Game Plan", page 95). If you just want to get back in amazing shape, feel great, and lose kilograms (let's face it: that's still a really tall order!), we've got the ultimate plan for you. With the plan that follows, you'll see instant results in just a couple of weeks: Your face and jawline will have thinned out, your chest, back, and shoulders will have grown to shirt-tightening status, you'll see visible veins in your arms, and your abs will emerge. Best of all: it's beginner-friendly and built around the basics. But don't let that word basic fool you - you'll be drenched in sweat after every session. So let's get started your inner strength is about to be made manifest.

HOW IT WORKS

The most important part of this program is to maximise every single rep of every set.

The best way to do this is to focus on your lift tempo. Each exercise, you'll do reps very slowly, in a very controlled manner: 2-3 seconds on the way down, 2-3 seconds on the way up, with a pause at the bottom and top of each rep.

As you strengthen that mind-muscle connection, you'll be amazed at how quickly you progress.

Notes

It's suggested that Day 1 is Monday, Day 2 is Wednesday, Day 3 is Thursday, and Day 4 is Saturday. Tuesday, Friday, and Sunday are off days.

In Week 2, complete the first and second exercises of each workout as supersets, except in Day 4.

In Weeks 3 and 4, add two additional sets per exercise. Start the program with 3-4 sets per exercise

*Where there is an asterisk, perform the exercise slowly.

DAY 1 MONDAY

45-60 Minutes

CHEST AND BACK

1) BARBELL BENCH PRESS*