Max OT Workout

Plan Details

The Max OT Workout routine by JefitTeam is a 22 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

<b><u>Why This Routine Works</b></u> For this workout, the program has been set up so that your a... Read More

<b><u>Why This Routine Works</b></u> For this workout, the program has been set up so that your are able to build the most amount of muscle in the fastest time possible. Intensity is the main focus of this routine as high intensity produces the results that you desire and why this routine was created. It is important to follow the correct principles and rules for this routine so that you can build the most muscle, burn fat and gain endurance, strength and power. Recovery is crucial during this routine as you are performing each routine with high intensity. Between each set you will keep your resting time between 2 - 3 minutes so that your muscles have time to recuperate. Repetition count is key as you want to keep your repetition limit in between 4 - 6 reps for many of the exercises so that you are building muscle. If you are able to perform more than 6 reps, you are doing too light of a weight and you should increase you weight load so that you are only able to get between 4 - 6 reps. Same goes for heavier weight, if you aren't able to get 4 reps, then the weight is too much for you and you should remove the necessary load to put yourself in between 4 and 6 repetitions per exercise. <b><u>Workout Day Split</b></u> During your workout split, for all 3 phases you will follow the same body parts throughout your weekly routine though the exercises will differ from phase to phase. <u>Phase 1 : Weeks 1 - 4</u> • Day 1 : Arms and Abs • Day 2 : Legs • Day 3 : Shoulders and Traps • Day 4 : Chest • Day 5 : Back <u>Phase 2 : Weeks 5 - 8</u> • Day 1 : Arms and Abs • Day 2 : Legs • Day 3 : Shoulders and Traps • Day 4 : Chest • Day 5 : Back <u>Phase 3 : Weeks 9 - 12</u> • Day 1 : Arms and Abs • Day 2 : Legs • Day 3 : Shoulders and Traps • Day 4 : Chest • Day 5 : Back <b><u>Max OT Workout Training Stats</b></u> <u>Phase 1 : Weeks 1 - 4</u> • Day 1 Total Workout Time : 32 minutes • Day 1 Total Rest Time : 48 minutes • Day 2 Total Workout Time : 18 minutes • Day 2 Total Rest Time : 30 minutes • Day 3 Total Workout Time : 18 minutes • Day 3 Total Rest Time : 30 minutes • Day 4 Total Workout Time :16 minutes • Day 4 Total Rest Time : 30 minutes • Day 5 Total Workout Time : 16 minutes • Day 5 Total Rest Time : 30 minutes <u>Phase 2 : Weeks 5 - 8</u> • Day 1 Total Workout Time : 32 minutes • Day 1 Total Rest Time : 48 minutes • Day 2 Total Workout Time : 20 minutes • Day 2 Total Rest Time : 36 minutes • Day 3 Total Workout Time : 20 minutes • Day 3 Total Rest Time : 36 minutes • Day 4 Total Workout Time : 16 minutes • Day 4 Total Rest Time : 30 minutes • Day 5 Total Workout Time : 16 minutes • Day 5 Total Rest Time : 30 minutes <u>Phase 3 : Weeks 9 - 12</u> • Day 1 Total Workout Time : 32 minutes • Day 1 Total Rest Time : 48 minutes • Day 2 Total Workout Time : 20 minutes • Day 2 Total Rest Time : 36 minutes • Day 3 Total Workout Time : 20 minutes • Day 3 Total Rest Time : 36 minutes • Day 4 Total Workout Time : 16 minutes • Day 4 Total Rest Time : 30 minutes • Day 5 Total Workout Time : 16 minutes • Day 5 Total Rest Time : 30 minutes <b><u>Equipment Used</b></u> Barbell, Cable Strength Machine, Benchs, Dumbbell, Pull Up Bars or Machine, Hyper Extension Bench, EZ Bar, Preacher Bench, Leg Strength Machines, Weight Plates, <b><u>Nutrition</b></u> Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. <b><u>Notes</b></u> You can add in some warm-up sets into each workout to loosen up your muscles. We recommend performing around 1 - 3 warm-up set Drink plenty of water while performing this routine as drinking water helps keep up your metabolism and hydrate your body/muscles.