This program, like the maintenance phase of nutrition, is the easiest. It only requires two workout sessions a week to retain all the muscle you have built up until now.
Step 1: Get the workout routines
If you're reading on your phone and have Strong downloaded, you can import each day's routines onto your phone by clicking the headings below. If you don't have Strong, just copy the routines to your workout app or journal of choice.
| Exercise Name: | Sets | Reps | Rest Time (min) |
|---|---|---|---|
Bench Press (Barbell) | 3 | 8-10 | 3 |
Squat (Barbell) | 3 | 8-10 | 3 |
Wide Pull Up | 3 | 8-10 | 3 |
Standing Calf Raise (Dumbell) | 3 | 8-10 | 2 |
Cable Crunch | 3 | 8-10 | 2 |
Lateral Raise (Machine) | 3 | 8-10 | 2 |
| Exercise Name: | Sets | Reps | Rest Time (min) |
|---|---|---|---|
Deadlift (Barbell) | 3 | 8-10 | 3 |
Overhead Press (Barbell) | 3 | 8-10 | 2 |
Seated Row (Cable) | 3 | 8-10 | 3 |
Tricep Extension (Cable) | 3 | 8-10 | 2 |
Hammer Curl (Dumbell) | 3 | 8-10 | 2 |
Face Pull (Cable) | 3 | 8-10 | 2 |
Step 2: The workout notes
The titles say it all but there's more info underneath each toggle if you have questions.
Of course, while maintaining good form! While on the maintenance program it's difficult to grow more muscle, but that this program's goal to begin with!
Complete as many as you can, but it is the last rep where people tend to injure themselves leading to months of recovery. Each rep should feel difficult and the tenth one should never be impossible.
For exercises that only target one muscle (think bicep curls) rest for two minutes. For exercises that utilize multiple muscles (bench press, squat, deadlift, etc), rest for three minutes. Should you not feel rested when the timer is done, add more time until your breath is back to normal and your target muscle(s) relaxed.
As a reminder, never skip your rest time. Doing so will lead to half-reps that are suboptimal in promoting muscle growth. If you are in a rush, just complete the exercises that you can get to.
The amount of pre-workout supplements you need is found under your copy of "The Ideal Body Calculator". Also, remember to stay hydrated before and during your workout!
This should be easy for you!
As you lower the weight for every exercise, resist it for 2 seconds. For example, after curling up a dumbbell it should take you 2 seconds to lower it back down.
Even if you are confident that you will be able to perform all reps, do not bench or squat without a spotter and/or with the correct safety precautions. Your safety should never be set aside for your ego.
Step 3: Record your progress
How you record your progress depends on what method you chose to track your workouts. Read the options below to figure out how to do so with your preferred method:
How to do so Strong:
- Enter the weight you used and then put your rep count under “reps”. Do not count those that you did not perform well.
- Then click the checkbox on the far right of the exercise.
- After clicking the checkbox, strong will automatically start your rest timer, so make sure that you make it set on the correct amount of time. Once the timer goes off, you should be lifting again!
On pencil and paper:
- Write down the weight you used and the reps you completed on the correct set number
- Start a timer for the correct amount of rest time
- Once the timer goes off, start your next set!
How long you will stay at the ideal physique depends on your adherence to your nutrition, your health, and your training. Besides making sure that you have all of these components down, remember to keep taking your progress photos each week!
Step 4: Switch to the maintenance nutrition phase
Your goal now is not to increase muscle mass but instead to maintain it. But don't be too sad that you aren't gaining muscle anymore, the maintenance phase is the easiest out of the bunch!
If you think you've lost ideal
You can lose the ideal body in two ways: Losing too much muscle mass or gaining too much weight.
You will start losing muscle mass if you become more lenient with your diet, training, and/or health after reaching the ideal physique. Do not let this happen! Loss of muscle mass is correlated with a loss of strength, so if the numbers on the bar dip, you probably did lose muscle and the ideal body.
As for gaining too much weight, just check your smart scale readings! If you're past 12% body fat, you've eaten a bit too much recently.
Putting both of these together, check that your BMI score is still 21 and your body fat percentage (BFP) is still at or under 12%. As a reminder, you can locate your BFP score on your smart scale app!
If you've lost the ideal physique, head back on a bulk or cut (depending on your needs) as well as the hypertrophy program for a few weeks to quickly get back to ideal. But, do not let this happen to you! You should be beach ready at all times.