The 6-week Model Body workout plan

Get camera-ready by building lean muscle mass fast with this model-trusted (and model-tested) program. Follow The Best Gym Workout Plan:

EVERYONE HAS SNAPPED a few shots only later to go back and delete a bunch of them. "My eyes are closed." "I'm not standing up straight." "Do my arms really look like that?" "Does my stomach really look like that, too?!"

And sure, learning your angles is one way to cheat the lens. #AdobeGains is another. We say: Just put in the work at the gym.

Jordan Morello (@Jordan_Morello), a rising fitness model and certified personal trainer, understands the desire (or need) to be camera-ready at all times. Here's his training blueprint for building muscle and keeping lean—whether you're a beginner or an advanced lifter.

How it works

 Morello's take on a "quality workout" is built around large, compound moves—the pillars of your programming—followed by a series of isolation exercises for the finer detailing. The program is structured into splits for a total of four workouts, with a day of rest in between each. For example: Monday is chest and triceps, Wednesday is legs and abs, Friday is back and biceps, then Sunday is shoulders, traps, and abs. The cycle begins again on Tuesday the following week. To focus solely on hypertrophy (or muscular size) vs. strength or power, do 8–12 reps for each exercise.

Directions

 Complete this plan for six weeks while gradually (and modestly) increasing the reps or weight each week. After the six weeks, switch off the plan for another four to six weeks before returning back to it.

Bench Press


1.Grasp the bar just outside shoulder width and arch your back so there's space between your lower back and the bench.

2.Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up.

 Incline Bench Press

 1.Set an adjustable bench to a 30- to 45-degree angle and lie back on it.

2.Grasp the bar just outside shoulder width, arch your back, and pull it off the rack.

3.Lower the bar to the upper part of your chest and then drive your feet into the floor as you press it back up.


 Dumbbell Flye
1.Lie back on a flat bench with a dumbbell in each hand.

2.Keep a slight bend in your elbows and spread your arms wide, lowering the weights until they’re even with your chest.

3.Flex your pecs and lift the weights back to the starting position.

[See Also: 20 Minute Workout — You Can Get a Healthy Life]

Dip
1.Suspend yourself over the bars of a dip station.

2.Lower your body until your upper arms are parallel to the floor.

Front Squat

Skill level Intermediate
TypeStrength Training
EquipmentBarbell
Body PartsForearms, Glutes, Hamstrings, Legs, Quads, Thighs, Wrists



1.Set a barbell on a power rack at about shoulder height. Grasp the bar with hands at shoulder width and raise your elbows until your upper arms are parallel to the floor. Take the bar out of the rack and let it rest on your fingertips—as long as your elbows stay up, you'll be able to balance the bar.

2.Step back and set your feet at shoulder width with toes turned out slightly. Squat as low as you can without losing the arch in your lower back.


Bulgarian Split Squat

1.Stand lunge-length in front of a bench. Hold a dumbbell in each hand and rest the top of your left foot on the bench behind you.

2.Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor.

Reverse Lunge

1.Hold a dumbbell or kettlebell in one hand and step backward.

2.Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor. Alternate sides each round.

Hanging Leg Raise

1.Hang from a pullup bar and extend your legs beneath you. Brace your abs and raise your legs until your toes touch the bar.

Horizontal Cable Woodchop

1.Set an adjustable cable pulley to should level (or attach a band to a sturdy object) and grasp the handle with both hands. Stand with feet with shoulder width apart, perpendicular to the anchor point, and arms extended, far enough away from the machine so there's tension on the cable.

2.Twist away from the machine as if you were chopping into a tree. Keep your feet stationary.

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