New Workout Programs for the New Year

New Workout Programs for the New Year

A New Year for a New You

There’s a reason gyms are so busy in January. Working out and getting in shape are two of the biggest resolutions people make for the New Year and if you’re reading this article you are definitely in the right mindset.

With that said any good New Year’s resolution needs a good plan, one that will actually make you feel a little uncomfortable as it pushes and challenges you but then leaves you feeling like a new refreshed you.

Let’s look at 3 different workout programs to get you in shape for the New Year. But first, here are a few tips to guarantee workout success…

New Workout Programs: 3 Tips to Get Started

  • First, it’s important to have a diet plan in place that supports your workout and fitness goals. Generally speaking, a high-protein diet to support lean muscle mass will do. To get you started, check out my Best Muscle Building Diet here.
  • Second, make sure you track your fitness progress. Writing things down in a fitness journal is a great way to stay motivated. And this Fitlosophy Fitbook can help you do just that.
  • Finally, consider one or more pre workout supplements to boost your energy and help you get more out of your workouts. To help you out, I’ve reviewed my top picks for Best Pre Workout Supplements here.

New Workout Programs for the New Year

For all of these workout programs, aim for the appropriate number of sets and repetitions (reps) based on your own fitness level:

Beginner: 2-3 sets of 10-15 reps
Intermediate: 3 sets of 8-12 reps
Advanced: 3-4 sets of 6-10 reps

Workout Program #1 – Total Body Burn

This first workout program requires 3 workout days per week. It’s a total body workout routine to help boost your metabolism and burn fat quickly. Make sure you take one full day of rest between workouts. Ideally, plan this workout on a Monday/Wednesday/Friday schedule.

Total Body Workout (Monday/Wednesday/Friday)

Workout Program #2 – Upper/Lower Body Power Split

My second workout program for the new year uses an upper body / lower body split. Perform these 2 workouts back-to-back, take 1 day of rest, and then repeat.

Upper Body Workout (Monday/Thursday)

Lower Body Workout (Tuesday/Friday)

Workout Program #3 – 4-Day Split for Muscle Strength & Size

This last new workout program helps you get a little more focused, and is designed to help you make serious gains in muscle strength and size. All you need is 4 days a week!

Chest & Triceps Workout (Monday)

Legs Workout (Tuesday)

Back & Biceps Workout (Wednesday)

Abs & Shoulders workout (Thursday)

* If you’re looking for a workout program that gets you to the gym more than 4 days a week, simply take 1 day of rest and start this cycle from the beginning.

Have any questions or feedback about these New Workout Programs for the New Year? Please leave a comment below…

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Author Profile

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi


  1. What kind of warm-up would you recommend before each program? How long would one stick to each program?

    • Great questions Melanie! At least a 5 minute warm-up on any cardio machine or jogging/jumping rope would be adequate. Stick to each program for at least 6 weeks and up to 12 weeks max

      • I’ve went through the first program for 6 weeks. I am almost done the second program and will be starting the 3 program after next week. With the second program, I threw in a cardio (30 minutes on treadmill, intervals) on Wednesdays and Saturdays. Will it be ok to throw in cardio on Fridays and Saturdays for the third program?

        I am down 12 pounds, and lost 3 inches on my waist. I love this website! Thanks!

  2. Hi Sam, I have an ectomorph body type, I have a hard time putting on muscle. I’ve been following your Chris Evans and Chris Hemsworth workouts that have shown some results, but I can’t seem to get past my current weight. Do you have any advice?

    • Hi Aaron, what’s your protein intake level at? Definitely recommend you supplement with 2-3 whey protein shakes a day and that should do the trick, you can even add fruit to help even further.


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