The Exact Workout I Followed For My 1 Year Transformation
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Date: 2025-05-27
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Comments and reviews: 20
Cr7IsG0at
I started at 47kg at the start of 2023 but I didn’t go a lot because of my anxiety. But this year starting in February I’ve gone 5 times each week which in 3 months I have gone from 61kg to 66kg. I have never done bench press, even on the smith machine, I just stick to cables, chest press machine and incline Dumbell press. Would I have more chest activation by doing bench Also I don’t have push/pull splits which I don’t know if it’s good.
Monday: Chest and abs
Tuesday: Legs
Wednesday Biceps and Triceps
Friday: Back and shoulders
Saturday: Abs and treadmill
Is this still good or not I need to improve my diet for better results but I am very picky with food which isn’t ideal. Because my diet isn’t so good I think I am putting on more fat on just my stomach. I don’t know if anyone will see this but any tips/advice would be helpful.
I am also 5’9, 20 years old
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I started at 47kg at the start of 2023 but I didn’t go a lot because of my anxiety. But this year starting in February I’ve gone 5 times each week which in 3 months I have gone from 61kg to 66kg. I have never done bench press, even on the smith machine, I just stick to cables, chest press machine and incline Dumbell press. Would I have more chest activation by doing bench Also I don’t have push/pull splits which I don’t know if it’s good.
Monday: Chest and abs
Tuesday: Legs
Wednesday Biceps and Triceps
Friday: Back and shoulders
Saturday: Abs and treadmill
Is this still good or not I need to improve my diet for better results but I am very picky with food which isn’t ideal. Because my diet isn’t so good I think I am putting on more fat on just my stomach. I don’t know if anyone will see this but any tips/advice would be helpful.
I am also 5’9, 20 years old
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JacobGust
Can Jeff talk about training for high volume while also wanting to do optimal workouts I have a PT test where I need to max out on pushups, but also want to train optimally with low reps to failure on my normal lifts.
Would it be okay to max out on pushups before my normal chest workout and just be a little fatigued and drop the weight
Or would it be best to just do more difficult pushup styles at lower reps and trust that that will translate to high volume normal pushups on test day
Or should I squeeze pushups in between chest days, perhaps on leg day For example, Push, Pull, legspushups, rest, push, pull, legspushups, rest, etc.
Just wondering what would be most optimal to continue with optimal muscle growth while also preparing to crush the PT test.
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Can Jeff talk about training for high volume while also wanting to do optimal workouts I have a PT test where I need to max out on pushups, but also want to train optimally with low reps to failure on my normal lifts.
Would it be okay to max out on pushups before my normal chest workout and just be a little fatigued and drop the weight
Or would it be best to just do more difficult pushup styles at lower reps and trust that that will translate to high volume normal pushups on test day
Or should I squeeze pushups in between chest days, perhaps on leg day For example, Push, Pull, legspushups, rest, push, pull, legspushups, rest, etc.
Just wondering what would be most optimal to continue with optimal muscle growth while also preparing to crush the PT test.
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fn1659
8: 40 -- To be honest, as a natural I would much rather take 1 extra rest day than work out 5 days / week. My biggest gains didn't come until I started resting harder than I worked out and I believe it would've made Jeff even more gains.
So something like:
Monday: Upper
Tuesday: Lower
Wednesday: Rest
Thursday: Rest
Friday: Back, Biceps, abs
Saturday: Chest, shoulders, triceps
Sunday: Rest
Even if it's technically your job to train you still need to rest and that becomes specially true when you become strong since it takes way less to stimulate your muscles to grow than when you were a beginner.
Your body needs to rest and recover and working out (specially for naturals) 5 days / week is not good. Just my 2 cents.
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8: 40 -- To be honest, as a natural I would much rather take 1 extra rest day than work out 5 days / week. My biggest gains didn't come until I started resting harder than I worked out and I believe it would've made Jeff even more gains.
So something like:
Monday: Upper
Tuesday: Lower
Wednesday: Rest
Thursday: Rest
Friday: Back, Biceps, abs
Saturday: Chest, shoulders, triceps
Sunday: Rest
Even if it's technically your job to train you still need to rest and that becomes specially true when you become strong since it takes way less to stimulate your muscles to grow than when you were a beginner.
Your body needs to rest and recover and working out (specially for naturals) 5 days / week is not good. Just my 2 cents.
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juliusjacob1416
As a natural bodybuilder for 13 years, this video almost made me cry of joy. Lol. Pretty much everything you said and explained in your exercise selection I literally 100% agree with. And this comes from 13 years of extremely in depth experimentation.
The only thing I’d change is doing a regular dumbbell incline curl (although it is technically very similar to the exercise you mentioned, and since I’m taller I’d skip the deficit and do regular pentlay rows.
And guys LISTEN to what he says about overhead tricep extensions! I grew massive triceps in a very short time and it’s purely because I started doing multiple overhead extension variations.
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As a natural bodybuilder for 13 years, this video almost made me cry of joy. Lol. Pretty much everything you said and explained in your exercise selection I literally 100% agree with. And this comes from 13 years of extremely in depth experimentation.
The only thing I’d change is doing a regular dumbbell incline curl (although it is technically very similar to the exercise you mentioned, and since I’m taller I’d skip the deficit and do regular pentlay rows.
And guys LISTEN to what he says about overhead tricep extensions! I grew massive triceps in a very short time and it’s purely because I started doing multiple overhead extension variations.
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WilliamEws
i love how you will always promote stuff just as enthusiastically even if you're wrong as if you think your right on some movements, so many people ive tried to follow have 1 way to do stuff and swear to god by it and i love how you evolve just as much as us who watch and follow you, just that segment about side delts really makes me feel happier i was always so worried i didnt have a cable for this but i know ill be just fine now, dont stop what your doing, and love the evolution and trustworthy data you provide, big gains brotha!
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i love how you will always promote stuff just as enthusiastically even if you're wrong as if you think your right on some movements, so many people ive tried to follow have 1 way to do stuff and swear to god by it and i love how you evolve just as much as us who watch and follow you, just that segment about side delts really makes me feel happier i was always so worried i didnt have a cable for this but i know ill be just fine now, dont stop what your doing, and love the evolution and trustworthy data you provide, big gains brotha!
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Somtric
1: 31
Science shows that a 15 degree incline is the optimal upper-chest angle, while still maintaining all the activation for the mid and lower portions of the chest. 45 degrees is not optimal and will start using your shoulders more than your chest as you tire. Maybe you want this, maybe it compliements what you do outside of what is shared here. but as presented, not the most optimal.
Edit: Before commenting unintelligently, like the examples below. I suggest you do some research and also stay source-critical. Good luck.
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1: 31
Science shows that a 15 degree incline is the optimal upper-chest angle, while still maintaining all the activation for the mid and lower portions of the chest. 45 degrees is not optimal and will start using your shoulders more than your chest as you tire. Maybe you want this, maybe it compliements what you do outside of what is shared here. but as presented, not the most optimal.
Edit: Before commenting unintelligently, like the examples below. I suggest you do some research and also stay source-critical. Good luck.
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juliusjacob1416
One note for the Pentlay rows Jeff, which isn’t unimportant:
That exercise pretty much only feels good if you’re a little more vertically challenged’. No tall person would like a deficit pentlay row with their leverages, lol. But swapping it in for a non-deficit could work, but it will probably be pretty hard for anyone over 6’1 or 6’2. You’d likely struggle with leverage and flexibility.
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One note for the Pentlay rows Jeff, which isn’t unimportant:
That exercise pretty much only feels good if you’re a little more vertically challenged’. No tall person would like a deficit pentlay row with their leverages, lol. But swapping it in for a non-deficit could work, but it will probably be pretty hard for anyone over 6’1 or 6’2. You’d likely struggle with leverage and flexibility.
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JoePizzeria007
Remember guys, if ur bulking, never use the scale as ur metric, always go by PR, are u breaking records every week If yes then ur getting stronger and can keep your calories the same, if no then u need to increase ur calories, using the scale as ur main metric is flawed because u can wake up one day and randomly weight 4 pounds heavier due to water retention, i learned this the hard way.
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Remember guys, if ur bulking, never use the scale as ur metric, always go by PR, are u breaking records every week If yes then ur getting stronger and can keep your calories the same, if no then u need to increase ur calories, using the scale as ur main metric is flawed because u can wake up one day and randomly weight 4 pounds heavier due to water retention, i learned this the hard way.
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tyberius5615
You gained absolutely ZERO visible muscle in that year. I don't care what the datas and numbers are saying, there is absolutely ZERO difference between the before-after pictures. If natural bodybuilding means you gain this small amount of muscle in lets say 5 years of hard - smart training, only to see that you look exactly the same as you looked before, then its truly a waste of time.
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You gained absolutely ZERO visible muscle in that year. I don't care what the datas and numbers are saying, there is absolutely ZERO difference between the before-after pictures. If natural bodybuilding means you gain this small amount of muscle in lets say 5 years of hard - smart training, only to see that you look exactly the same as you looked before, then its truly a waste of time.
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hxrry6359
Hey I’ve been doing the overhead triceps extension while kneeling down since I didn’t want my legs to be a limiting factor due to stabilisation. But I’ve never seen you talk about doing them this way even though you do recommend seated variations for other exercises such as the pec fly. Is it actually better to do the triceps overhead extension while standing compared to kneeling
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Hey I’ve been doing the overhead triceps extension while kneeling down since I didn’t want my legs to be a limiting factor due to stabilisation. But I’ve never seen you talk about doing them this way even though you do recommend seated variations for other exercises such as the pec fly. Is it actually better to do the triceps overhead extension while standing compared to kneeling
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Petrol-0
This video made me realize that it's my diet that was killing my dream physic cuz these are my exact same workouts (pluse some more) i do. No wonder I got strong pretty quickly. I never wanted to gain size but the scale never went down and almost stayed consistent(85 kg. But i noticed I was getting stronger each week. Time to start doing some extra cardio and start cutting i guess.
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This video made me realize that it's my diet that was killing my dream physic cuz these are my exact same workouts (pluse some more) i do. No wonder I got strong pretty quickly. I never wanted to gain size but the scale never went down and almost stayed consistent(85 kg. But i noticed I was getting stronger each week. Time to start doing some extra cardio and start cutting i guess.
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PitchPerfect710
0: 39Incline barbell press 3x6-8
2: 56- Seated cable fly 2x10-12
4: 18 Weighted pull-up 3x6-8
7: 02 High cable lateral raise 2x8-10 (Dumbells also work)
9: 22 Deficit pendlay row 2x6-8
11: 05 Cable overhead tricep extension 2x8-10
11: 54 Bayesian bicep curl 2x8-10 (Preacher Curls also work)
Note: Last Sets Always to Failure
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0: 39Incline barbell press 3x6-8
2: 56- Seated cable fly 2x10-12
4: 18 Weighted pull-up 3x6-8
7: 02 High cable lateral raise 2x8-10 (Dumbells also work)
9: 22 Deficit pendlay row 2x6-8
11: 05 Cable overhead tricep extension 2x8-10
11: 54 Bayesian bicep curl 2x8-10 (Preacher Curls also work)
Note: Last Sets Always to Failure
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Ghetto_Bird
Great physique and what an amazing year for you, congrats! I have unfortunately had a very bad year so far, shoulder impingement and elbow tendinopathy have ruined my progress for months now despite being very careful and doing rehab work etc. If only I could still have workout like these, it crushes my bodybuilding soul just thinking about it: (
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Great physique and what an amazing year for you, congrats! I have unfortunately had a very bad year so far, shoulder impingement and elbow tendinopathy have ruined my progress for months now despite being very careful and doing rehab work etc. If only I could still have workout like these, it crushes my bodybuilding soul just thinking about it: (
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Mauricio-gc3en
I need advice from either Jeff or someone in the comments who knows: he said he prefers barbell over dumbbell incline press because once it gets to a certain weight the dumbbells get a bit awkward. My question is, if I’m weaker on that side, and I don’t need that much weight, does it make a difference or is it the same
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I need advice from either Jeff or someone in the comments who knows: he said he prefers barbell over dumbbell incline press because once it gets to a certain weight the dumbbells get a bit awkward. My question is, if I’m weaker on that side, and I don’t need that much weight, does it make a difference or is it the same
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davidlamas9236
After taking AP statistics this year I finally understand a lot of what was said about the biceps studies, feels so good knowing about statistical significance and an underpowered test. One thing to note though, just because a result isn’t statistically significant doesn’t mean it isn’t practically significant.
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After taking AP statistics this year I finally understand a lot of what was said about the biceps studies, feels so good knowing about statistical significance and an underpowered test. One thing to note though, just because a result isn’t statistically significant doesn’t mean it isn’t practically significant.
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Cockcello69
I think the shame of letting another dude beat your ass on camera while you cowered and didn’t fight back is what motivated these new gains why even have muscles if you aren’t gonna use em when shit hits the fan my guy. Real warriors will fight even when faced with insurmountable odds.
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I think the shame of letting another dude beat your ass on camera while you cowered and didn’t fight back is what motivated these new gains why even have muscles if you aren’t gonna use em when shit hits the fan my guy. Real warriors will fight even when faced with insurmountable odds.
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andrewcraft5197
110 pounds pull up for 6 reps. 90kg bodyweight at 6feet (sorry will use kg, not bothered to convert. incl bench 100kg for 5 reps, squats, narrow 120 kg for 10, deadlift almost straight legs 160kg for 6 reps. This guy i s so short, yet does same as me. Insane
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110 pounds pull up for 6 reps. 90kg bodyweight at 6feet (sorry will use kg, not bothered to convert. incl bench 100kg for 5 reps, squats, narrow 120 kg for 10, deadlift almost straight legs 160kg for 6 reps. This guy i s so short, yet does same as me. Insane
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Soulful_Oatmilk
I was already running a 5 day plan and liked the 2 day strength upper low, and 3 day push pull leg volume. I also liked taking the last set to failure on every straight set.
I'm already seeing huge improvements!
Can't wait to see what I can take from this video.
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I was already running a 5 day plan and liked the 2 day strength upper low, and 3 day push pull leg volume. I also liked taking the last set to failure on every straight set.
I'm already seeing huge improvements!
Can't wait to see what I can take from this video.
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barbellbryce
I'm not as smart, jacked, famous, etc as Jeff but let's be honest. We all know that theres literally zero need to fail on heavy lifts like the bench press. I wish he at least acknowledged that and said going until the last safe completed rep is likely ideal for most of us.
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I'm not as smart, jacked, famous, etc as Jeff but let's be honest. We all know that theres literally zero need to fail on heavy lifts like the bench press. I wish he at least acknowledged that and said going until the last safe completed rep is likely ideal for most of us.
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Sahxocnsba
I just started doing cable lat raises cause they felt better than DB and i felt a massive stimulus the first time whereas i hadnt before woth DB lat raises even at the same or lower/higher weight. Already see a difference a few months into doing those over db lag raise
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I just started doing cable lat raises cause they felt better than DB and i felt a massive stimulus the first time whereas i hadnt before woth DB lat raises even at the same or lower/higher weight. Already see a difference a few months into doing those over db lag raise
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