As countless New Year's resolutioners have discovered the hard way, going balls-to-the-wall on January 1 typically means burning out before February. To truly translate your New Year's resolutions into practical, everyday habits , you need to pace yourself.
So rather than hitting the gym too hard and subsequently destroying your body, here's a workout program that'll help you stick to your resolution of getting positively jacked in 2020.
This one-week kickstarter plan, designed by Mike Krajewski , C.S.C.S., owner of MK Fitness in Nashville, TN, is designed to fire up every one of your body's energy-burning systems to get you started on the right foot without going overboard. If you haven't worked out consistently over the holidays, this total-body program will ease you into a heavier-duty regimen and set you up for success in the new year—and beyond.
[ ![8 Stubborn Muscle Groups ](https://cdn-ami-drupal.heartyhosting.com/sites/muscleandfitness.com/files/styles/workout_program_140x80/public/media/1109-8-stubborn-muscles-biceps.jpg?itok=L7Yp4uQF "8 Stubborn Muscle Groups ") ](/training/build-muscle/winter-bulk-how-gain-muscle-4-weeks) [ Abs workouts ](/topics/abs-workouts) ** [ The Winter Bulk-Up Workout Plan ](/training/build-muscle/winter-bulk-how-gain-muscle-4-weeks) ** [ Stack on slabs of muscle with aggressive routine. ](/training/build-muscle/winter-bulk-how-gain-muscle-4-weeks)
How to do it
Complete this workout program for two weeks straight. You'll rest after Day II and Day III. (If you start with Day I on a Monday, that means you'll be resting on Wednesdays and Fridays.)
** One quick detail: ** On Sunday, when you lunge, you'll complete front to reverse lunges with light dumbbells. You'll step your right leg forward into a front lunge while performing a lateral shoulder raise with your left arm. Then you'll step back with your right leg into a reverse lunge as you curl the dumbbells. That's one rep. Do this pattern for 8-10 reps on the right leg, followed by 8-10 reps with the left leg.
Once the two weeks are up, start on a focused muscle-building regimen, like some of our favorites:
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