As countless " New Year's resolutioners " (https://www.muscleandfitness.com/workouts/workout-tips/16-worst-mistakes-sink-new-years-resolutions) have discovered the hard way, going " balls-to-the-wall " (https://www.muscleandfitness.com/workouts/workout-tips/total-body-conditioning-crossfit-wall-balls) on January 1 typically means " burning out " (https://www.muscleandfitness.com/workouts/workout-routines/upper-body-burnout-lifting-and-hiit-circuit) before February. To truly " translate your New Year's resolutions into practical, everyday habits " (https://www.mensjournal.com/health-fitness/how-translate-your-new-years-resolutions-practical-everyday-habits/) , you need to pace yourself. So rather than " hitting the gym " (https://www.muscleandfitness.com/muscle-fitness-hers/hers-workouts/15-reasons-youre-not-getting-results-gym) too hard and subsequently destroying your body, here's a workout program that'll help you " stick to your resolution " (https://www.mensjournal.com/health-fitness/the-fit-five-how-do-i-stick-to-my-resolution/) of getting positively jacked in 2020. This one-week kickstarter plan, designed by " Mike Krajewski " (https://www.instagram.com/mkfitness_/) , C.S.C.S., owner of " MK Fitness " (http://www.mkfitness.ca/) 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: [ ![Jordan Morello with HUMANFITPROJECT](https://cdn-ami-drupal.heartyhosting.com/sites/muscleandfitness.com/files/styles/workout_program_140x80/public/model-body-main.jpg?itok=4Xgp7DbK "Jordan Morello with HUMANFITPROJECT") ](/training/workout-routines/6-week-model-body-workout-plan) [ Weight gain ](/topics/weight-gain) ** [ The Model Body workout plan ](/training/workout-routines/6-week-model-body-workout-plan) ** [ Get camera-ready by building lean muscle mass—fast. ](/training/workout-routines/6-week-model-body-workout-plan) #muscle #arm #physical_fitness #hand #shoulder #wrist #abdomen #chest #elbow #fitness_professional
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