Feb '23 • 💪👔 Fitness & Fashion
Unofficial MOA Workout Plan 1:
Gents.
Taking care of your fitness is a non-negotiable in becoming a high-status male.
Below is the program I used (and still use with some tweaks) to achieve the results in the photo.
This program is designed to build muscle mass and lose body fat, taking 50-75 minutes to complete on average.
As always, discuss with your health care provider before undergoing any new workout activity. You are responsible for your own health and SAFETY. Exercise with a partner if able to for additional safety and motivation. Use safety equipment when lifting.
WORKOUT PROGRAM (perform for 8-weeks):
(optional daily warmup: 5 minute light jog on treadmill to increase heart rate and blood flow).
- Choose weights that hit your failure limit if you were to go one more rep past the prescribed amount, so if your rep range is 8, you would fail if you were to attempt the 9th rep.
- FOCUS ON PROPER LIFTING FORM. GO SLOW AND PERFECT IN YOUR MOVEMENT AND LIFT TO DO THE MOVEMENT, DON'T LIFT TO 'LIFT THE WEIGHT')
- Cadence used was 1second concentric portion of movement: 0 second at bottom of movement: 3 seconds in eccentric portion of movement. So if doing chest press with dumbbells starting in the air: 3 second descending, no rest at bottom, 1 second ascending, no rest at top
- 30-60 second rest between sets. Move as quick as possible to next exercise.
[Optional - Daily: 45 minute walk in addition to workout during the day, great for mental clarity]
Day 1: CHEST/ARMS
3x12-15 Cable Fly (treat as warmup)
3x8-10 Incline Dumbell Press
3x10-12 Incline Dumbell Fly
3x8-10 Close Grip Bench Press
3x10-12 V-bar Tricep Pushdown
3x10-12 Single Arm Overhead Tricep Extension
3x10-12 Dumbell Bicep Curls (alt or together)
3x10-12 Dumbbell Hammer Curl
Day 2: BACK/SHOULDERS
3x6-10 Chin Ups (palms toward you - use band assist if necessary, or start with negatives if you cannot achieve 1 chin up)
3x10 One Arm Dumbbell Row
3x10 Dumbbell Pullover
3x10-12 T-Bar Row
3x10-12 Reverse Pec Deck
3x12-15 Dumbbell Lateral Raises
3-12-15 Dumbbell Front Raises
Day 3: STEADY-STATE CARDIO
45 minutes of steady-state cardio (jog, stationary bike, row machine, etc)
- get your heart rate elevated to where you could maintain a comfortable conversation speaking 3 to 5 words with each breath (~50-70% max heart rate... just do the "talk test" mentioned above)
Day 4: SHOULDERS/CHEST
3x12-15 Pec Deck Fly
4x10-12 Dumbbell Military Press
3x10-12 Dumbbell Upright Row
3x10-12 Two-Way Shoulder Raise
3x10-12 Incline Press - Machine
3x10-12 Dumbbell Hex Press
3x10-12 Flat Bench Dumbbell Fly
Day 5: BACK/ARMS
3x6-10 (treat as warmup) Strict Pull-ups (palms out)
3x10-12 Reverse Grip Lat Pull Down
3x8-10 Wide Grip Cable Row
3x10 Straight Bar Cable Tricep Pushdown
3x10 Cable Face Pull
3x10-12 EZ Bar Curl
3x10-12 Cable Rope Hammer Curl
3x10 Preacher Curl
3x10 Dumbbell Shrug
Day 6: STEADY-STATE CARDIO
45 minutes of steady-state cardio (jog, stationary bike, row machine, etc)
- get your heart rate elevated to where you could maintain a comfortable conversation speaking 3 to 5 words with each breath (~50-70% max heart rate... just do the "talk test" mentioned above)
Day 7: Rest/Stretch
- Rest day. Optional mobility work/stretching.
DIET
Resistance training provides the stimulus for growth. Your nutrition provides the material for that growth.
There are three main "macro" nutrients that we will focus on: Protein, Fats, and Carbs.
Without getting to much into the nitty-gritty details of nutrition, here is a cookie-cutter approach that will provide results for most.
Find you total caloric intake to maintain your current body weight:
If you wish to lose body fat, subtract 300 calories from that number.
If you wish to maintain your current level of body fat, or to bulk, stay at the number given, or add 300 calories to that number.
For my progress, I stayed at the maintenance calorie amount and saw my body recomped in losing body fat while building muscle mass, so my scale weight didn't fluctuate much, but the changes were apparent in the mirror.
For macros:
- you will want to consume ~1.2-1.3g of protein for each lbs of bodyweight.
- you will want to consume 50-90g of fat for hormonal health as a male.
- for carbs: grams carbs = (Daily Caloric Intake - [(1.2g protein*bodyweight*4)+(grams fat*9)])/4
I hate cooking and eating, so I ate one big meal a day late morning/afternoon consisting of 12-16oz of sirloin steak, and a large microwaved sweet potato. I snacked on apples and bananas in the afternoon/evening to help hit carb goal for the day. I supplemented with protein powder to help hit protein goal. For fats I used the fat in the steak and added butter to my sweet potato.
You will want to drink .5-.8oz of water per bodyweight a day. I shot for a gallon a day (be prepared to piss all the time for the first few weeks).
Is this the most optimized program or nutrition guide out there?
No.
But this is designed for people who have no fucking clue of where to start to get them started.
It worked for me, and you will learn as you go what is working and what is not.
After about 6 weeks, you will really start to learn how your body works, what exercises to tweak to hit the targeted muscles better, what foods work for you, etc.
BUT TY, WHAT ABOUT LEGS?
I remember (if I am remembering correctly) on an MOA call Michael was talking about how Jay Culter didn't train arms until his bicep size caught up to his calf size in order to build proportionally for aesthetics. You want that nice upper body V-taper, and for some, your upper body needs to catch up to your lower body. So... didn't do legs as I grow my arms.
Again, this is the program I used for the results shown. It gets the ball rolling and may help some of you who are looking for a place to start.
As always, hit me up with questions or comments in the comments below.
You got this, gents.
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Unofficial MOA Workout Plan 1:
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