At Unique To You Nutrition, we firmly believe in what we call seasonal exercise. That means every three months, break up your training cycle. Otherwise, your body gets used to the same thing over and over again, and there is no progress. You see it all the time at the gym or with yourself.
You see the same people doing the same thing over and over. They look the same year after year with no progress. That is why changing your mindset to train seasonally is the key to success.
This 12-week program will be your winter workout. This workout plan is for both male and female clients. We are focusing on that winter workout for summer body mentality. What we do in the gym now, we will get the rewards for the summer. This over 40 workout and meal plan is not just for the older crowd. Any fitness level can do it.
Winter Workout plan
Get the printable version of this workout. Take it with you to the gym and fill in your dates and numbers. It would help if you kept a log of your workouts always. Otherwise, you never know your progress, and honestly, you are just wasting our time.
Three-Day Split
Day 1: Chest and Back
Day 2: Off
Day 3: Legs, Lower Back, and Abs
Day 4: Off
Day 5: Shoulders and Arms
Day 6 and 7: Off
Pick Two Off Days for a 20-minute cardio session. It can be anything;
- 20 minutes on a treadmill
- 5 minutes on a rower, 15 on a treadmill
- 5 on a bike, 15 on a Stairmaster
Before your workout do a 5-minute cardio session to warm up.
WEEK 1,4
2 sets of 12 reps, resting 1-2 minutes in between each work set. Week 4 go up 5 lbs on each
2-3 warm-up sets for the first exercise of the day, and then at least 1 warm-up set for each exercise thereafter
Day 1
| Bench Press | 45 Bent Over Row (prefer supinated) |
| DB Incline Press | Dumbbell Row (1 arm) |
| Dips | Shoulder Extension or Pullover Machine |
| Cable Crossover | |
| Pull-ups |
Day 3
| Squats | Rotary Calf |
| Deadlifts | Cable Crunch |
| Front Squats (str) or Leg Press (size) | Hanging Leg Raise |
| Leg Curl | Planks |
| Standing Calves |
Day 5
| Military Press | Skull Crushers |
| Power Dumbbell Lateral Raise | Reverse Grip Triceps Pulldown |
| Lateral Raise Machine | EZ Curl |
| Power Dumbbell Rear Delt Raise | Dumbbell Hammer Curl |
| Close grip Bench | EZ Reverse Curl |
WEEK 2,5
3 sets of 8 reps, resting 1-3 minutes in between each work set
Day 1
| Bench Press | 45 Bent Over Row (prefer supinated) |
| DB Incline Press | Dumbbell Row (1 arm) |
| Dips | Shoulder Extension or Pullover Machine |
| Cable Crossover | |
| Pull-ups |
Day 3
| Squats | Rotary Calf |
| Deadlifts | Cable Crunch |
| Front Squats (str) or Leg Press (size) | Hanging Leg Raise |
| Leg Curl | Planks |
| Standing Calves |
Day 5
| Military Press | Skull Crushers |
| Power Dumbbell Lateral Raise | Reverse Grip Triceps Pulldown |
| Lateral Raise Machine | EZ Curl |
| Power Dumbbell Rear Delt Raise | Dumbbell Hammer Curl |
| Close grip Bench | EZ Reverse Curl |
WEEK 3,6
4 sets of 5 reps, resting 1-4 minutes in between each work set
Day 1
| Bench Press | 45 Bent Over Row (prefer supinated) |
| DB Incline Press | Dumbbell Row (1 arm) |
| Dips | Shoulder Extension or Pullover Machine |
| Cable Crossover | |
| Pull-ups |
Day 3
| Squats | Rotary Calf |
| Deadlifts | Cable Crunch |
| Front Squats (str) or Leg Press (size) | Hanging Leg Raise |
| Leg Curl | Planks |
| Standing Calves |
Day 5
| Military Press | Skull Crushers |
| Power Dumbbell Lateral Raise | Reverse Grip Triceps Pulldown |
| Lateral Raise Machine | EZ Curl |
| Power Dumbbell Rear Delt Raise | Dumbbell Hammer Curl |
| Close grip Bench | EZ Reverse Curl |
You can then go back and repeat weeks 1 to 6 again. We are working adding more to this workout so stay tuned.
Winter Workout Meal Plan
Since it is the winter, at least where we are. You want to keep your calories lower than average. Winter is the season for putting on weight because we are less active than usual. Plus, as it gets colder out, our bodies tend to try to hold onto that fat. That is why people quit in the winter months because they don’t see results right away. That is why we said earlier; we are building our summer body during the winter.
We want to hit anywhere from 1500 to 2000 calories per day and track the data in our Fitbit tracker. From me at 185 lbs, I want to shoot for 100 to 135 grams of protein per day along with intermittent fasting.
So I don’t eat until 2 pm and try to stop at 8 pm. That is something I have been playing around with for a while and seems to work for me. If you don’t know much about intermittent fasting and its benefits, check out some of our previous article on the subject. Also, think about some supplements you can take as well.
Since we also want to be fun, put in one cheat meal a week, on a Friday or Saturday.
This 12-week winter workout plan is a living document, meaning we are constantly updating as we go along this 12 weeks. Post any comments or, and we will be sure to respond.
We are on this journey together. Let’s make it happen in 2019.
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