Break Through Plateauing Results by Training Smarter

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Stuck in a rut? If you exercise regularly but can’t figure out how to smash plateaus, you’re in the right place. This plan, by IFBB fitness pro Fiona Harris, will trim inches off your thighs, tone and sculpt your arms, perk up your glute-ham tie-in, and create definition like your Insta-idol @NicoleMWilkins.

By manipulating variables such as intensity and frequency and incorporating different training techniques—like heavy/low-rep and light/high-frequency body-part splits, plus cardio, HIIT, and plyometrics—you WILL keep your body progressing right to the top.

RECOMMENDED WORKOUT WEEKLY SPLIT

  • DAY 1: Lower-Body Workout 1, Heavy Weights; 35 minutes steady-state cardio
  • DAY 2: Chest/Shoulders, StepMill HIIT Cardio
  • DAY 3: Plyometric Whole-Body Workout, Rower HIIT Cardio
  • DAY 4: Rest
  • DAY 5: Lower-Body Workout 2, High Volume; 35 minutes steady-state cardio
  • DAY 6: Back/Arms, Treadmill HIIT Cardio
  • DAY 7: Rest

Harris recommends one day of heavy lifting and one day of higher volume, as well as pairing plyo with traditional lower-body moves. Mixing high-rep training and plyometrics with heavy lifting helps provide a new stimulus to muscles.

Lower Body

Workout 1 (Heavy Weights)

  • Leg Extensions: 1½ reps (1 rep from full flexion to full extension, then ½ rep to halfway down, then up to full flexion); 1 warmup set; 7 sets of 12–15 reps.
  • Barbell back squat: 5 sets of 8–12 reps.
  • Leg press: Narrow stance (feet/ knees together) 4 sets of 10–12 reps.
  • Hack squat: Wide stance, toes pointed out, 4 sets of 8–12 reps.
  • Lying hamstring curl: 1½ reps; 4 sets of 8–12 reps.
  • Barbell hip thruster: 4 sets of 10–12 reps.
  • *Rest 45-60 seconds betweetn sets

Workout 2 (High Volume)

  • Leg extension superset with pop squat:** 1 warmup set; 4 sets of 12–15 reps/20 reps
  • Smith machine sumo squat with pulse: 4 sets of 15 reps.
  • DB reverse lunge to curtsy squat: 4 sets of 12–15 reps per leg.
  • Single-leg cable hamstring-curl superset with bent-knee kickback: 3 sets of 15 reps/15 reps.
  • Abductor machine superset with side-walking squat with resistance band: 4 sets of 15 reps/10–12 reps each direction.
  • DB walking lunge: 3 sets of 20 reps per leg.
  • *Rest 30–45 seconds between sets
  • **Superset: Do one set of each move with no rest in between sets.

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Break Through Plateauing Results by Training Smarter

Comments are closed.

Paige Hathaway

3 hours 48 minutes ago

From me to you.. Good luck in all you do. Whatever you’re up against, don’t show signs of nervousness or fear. Show them the face of someone who has already won. Show them your inner power. Your inner power called self faith. You have to see yourself winning before you win. You have to see yourself already completing your goal. How does this feeling of accomplishment make you feel? Imagine that feeling in your soul. Manifest it in your own reality. Be hungry, find that burning desire in your heart. Don’t just sit at home on your couch.. go out there and conquer your life. Have so much faith in your abilities and in yourself that people around you feel your energy and believe in you too. If you have a heartbeat then you still have time to make your dreams a reality. Happy Monday my lovely people.. Let’s stop telling people about our dreams and just start showing them.

Paige Hathaway

8 hours 56 minutes ago

Wanna know what motivates me? 😤😤
Seeing people like @_drbryant absolutely crushing their workout 😱 and getting crazy results with products that I also love.. Life is definitely better when you’re dripping in sweat!! ....Who agrees? 🙋🏼💦 SweetSweat

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