{"id":12308,"date":"2022-12-19T16:53:35","date_gmt":"2022-12-19T21:53:35","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=12308"},"modified":"2022-12-19T16:53:42","modified_gmt":"2022-12-19T21:53:42","slug":"6-month-workout-plan-to-get-ripped-and-build-muscles-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/6-month-workout-plan-to-get-ripped-and-build-muscles-pdf","title":{"rendered":"6 Month Workout Plan to Get Ripped and Build Muscle with PDF"},"content":{"rendered":"\n<p>Having a ripped and sculpted physique is one of the ultimate goals of a lot of fitness enthusiasts. <\/p>\n\n\n\n<p>However, it requires consistency, dedication, and some practical knowledge of how exercise and nutrition work, and the most important one is a well-designed workout plan to achieve that goal.<\/p>\n\n\n\n<p>I&#8217;ve shared a 6 month workout plan to get ripped and build lean mass in this article for those who want to become stronger, fitter, and healthier and achieve their best fitness.<\/p>\n\n\n\n<p>I&#8217;ve also shared a PDF of this routine so that you can download and use it offline whenever you like.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>6 Month Workout Plan to Get Ripped and Build Muscle<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/Workout-to-Get-Ripped.jpg\" alt=\"A man working out to get ripped and build muscle\" class=\"wp-image-12926\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/Workout-to-Get-Ripped.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/Workout-to-Get-Ripped-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/Workout-to-Get-Ripped-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/div>\n\n\n<p><strong>Summary<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Workout Frequency\/week<\/strong>: 5 days<\/li>\n\n\n\n<li><strong>Program Goal<\/strong>: Get Ripped, Build Muscle and Transform Physique<\/li>\n\n\n\n<li><strong>Prefer Gender:<\/strong> Male<\/li>\n\n\n\n<li><strong>Training Level<\/strong>: Beginner to Intermediate<\/li>\n\n\n\n<li><strong>Exercise You&#8217;ll do<\/strong>: Cardio and Weight Training<\/li>\n\n\n\n<li><strong>Who Can Do<\/strong>: Anyone who wants to become stronger, fitter, and healthier and achieve their best fitness.<\/li>\n\n\n\n<li><strong>You Shouldn&#8217;t Do<\/strong>: If you\u2019ve injury or cardiovascular-related health issues, or if you\u2019re on medication of any kind, you should avoid it.<\/li>\n<\/ul>\n\n\n\n<p><strong>Schedule<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Month 1 &#8211; <\/strong>Cardio and Resistance Training on alternate days<\/li>\n\n\n\n<li><strong>Month 2<\/strong> &#8211; Cardio and Strength Combined on the same day<\/li>\n\n\n\n<li><strong>Month 3 &#8211; <\/strong>Alternate Day Strength and Cardio Training<\/li>\n\n\n\n<li><strong>Month 4<\/strong> &#8211; Same Day Weight Training and Cardio<\/li>\n\n\n\n<li><strong>Month 5<\/strong> &#8211; Alternate Day Cardio and Weight Training<\/li>\n\n\n\n<li><strong>Month 6<\/strong> -Strength and Cardio Workout Combined<\/li>\n<\/ul>\n\n\n\n<h3 class=\"has-background wp-block-heading\" style=\"background-color:#d8fc61\">Month 1 &#8211; Cardio and Resistance Training on Alternate Days<\/h3>\n\n\n\n<h4 class=\"has-base-3-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#0a0909\">Monday &#8211; Cardio<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>15 minutes<\/td><td>3-min<\/td><\/tr><tr><td>Cycling<\/td><td>5 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Elliptical Cross Trainer<\/td><td>5 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Abs Workout<\/td><td>15 minutes<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#0a0909\">Tuesday &#8211; Weight Training<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps x Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>15 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Overhead Press<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>DB Lateral Raises<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Pullover<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#0a0909\">Wednesday &#8211; Cardio<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>15 minutes<\/td><td>3-min<\/td><\/tr><tr><td>Low Intense Cardio<\/td><td>20 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Cycling<\/td><td>5 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Elliptical Cross Trainer<\/td><td>5 minutes<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#0a0909\">Friday &#8211; Weight Training<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps x Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=F6cZbkUOBiI\" target=\"_blank\" rel=\"noreferrer noopener\">Block Pull<\/a><\/td><td>15 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Incline DB Press<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Bent-over Row<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-biceps-exercises#1_Standing_Barbell_Biceps_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Curl<\/a><\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#0a0909\">Saturday &#8211; Cardio<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>15 minutes<\/td><td>3-min<\/td><\/tr><tr><td>Battle Rope<\/td><td>5 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Core Workout<\/td><td>20 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Cycling<\/td><td>5 minutes<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-background wp-block-heading\" style=\"background-color:#d8fc61\">Month 2 &#8211; Cardio and Strength Strength Combined<\/h3>\n\n\n\n<p><strong>Suggested Reps and Rest<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Reps range<\/strong>: 8-14 (8-12 for compound movements and 10-14 for isolation exercises). <\/li>\n\n\n\n<li><strong>Interval time<\/strong>: 2 minutes between sets and 3-5 minutes after cardio exercise. <\/li>\n<\/ul>\n\n\n\n<h4 class=\"has-base-3-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#0a0909\">Week 1<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Monday<\/th><th>Tuesday<\/th><th>Wednesday<\/th><th>Friday<\/th><th>Saturday<\/th><\/tr><\/thead><tbody><tr><td>10-min Treadmill<\/td><td>5-min Treadmill<\/td><td>5-min Cycling<\/td><td>10-min Treadmill<\/td><td>10-min Treadmill<\/td><\/tr><tr><td>Bench Press<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-squat-variations#1_Barbell_Back_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Back Squat<\/a><\/td><td>Front Lat Pulldown<\/td><td>Military  Press<\/td><td>Bench Dips<\/td><\/tr><tr><td>Incline DB Press<\/td><td>Front Lunges<\/td><td>Seated Rowing<\/td><td>DB Pullover<\/td><td>Cable Curl<\/td><\/tr><tr><td>Lateral Raises<\/td><td>Step-up<\/td><td>Bent-over Rowing<\/td><td>Rear Delt Fly<\/td><td>Hammer Curl<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>Leg Curl<\/td><td>15-min Cardio<\/td><td>15-min Abs<\/td><td>5-min Elliptical<\/td><\/tr><tr><td>5-min Treadmill<\/td><td>15-min Core<\/td><td>10-min Treadmill<\/td><td>5-min Cycling<\/td><td>5-min Cycling<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#0a0909\">Week 2<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Monday<\/th><th>Tuesday<\/th><th>Wednesday<\/th><th>Friday<\/th><th>Saturday<\/th><\/tr><\/thead><tbody><tr><td>10-min Treadmill<\/td><td>5-min Treadmill<\/td><td>5-min Cycling<\/td><td>10-min Treadmill<\/td><td>10-min Treadmill<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>Back Squat<\/td><td>Front Lat Pulldown<\/td><td>Arnold Press<\/td><td>Off Blocks DL<\/td><\/tr><tr><td>Peck Deck Fly<\/td><td>Leg Press<\/td><td>T-Bar Row<\/td><td>Plate Front Press<\/td><td>Rope Pushdown<\/td><\/tr><tr><td>Cable Lateral Raises<\/td><td>Step-up<\/td><td>One-arm DB Row<\/td><td>Rear Delt Fly<\/td><td>Incline Curl<\/td><\/tr><tr><td>Diamond Pushup<\/td><td>Romanian DL<\/td><td>15-min Cardio<\/td><td>15-min Abs<\/td><td>5-min Elliptical<\/td><\/tr><tr><td>5-min Treadmill<\/td><td>15-min Core<\/td><td>10-min Treadmill<\/td><td>5-min Cycling<\/td><td>5-min Cycling<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#0a0909\">Week 3<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Monday<\/th><th>Tuesday<\/th><th>Wednesday<\/th><th>Friday<\/th><th>Saturday<\/th><\/tr><\/thead><tbody><tr><td>10-min Treadmill<\/td><td>5-min Treadmill<\/td><td>5-min Cycling<\/td><td>10-min Treadmill<\/td><td>10-min Treadmill<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/0Wa9CfRXUkA?t=2\" target=\"_blank\" rel=\"noreferrer noopener\">Hammer Machine Press<\/a><\/td><td>DB Sumo Squat<\/td><td>Deadlift<\/td><td>Military Press<\/td><td>Chinups<\/td><\/tr><tr><td>Peck Deck Fly<\/td><td>Farmer&#8217;s Walk<\/td><td>Lat Pulldown<\/td><td>Lateral Raises<\/td><td>Bench Dips<\/td><\/tr><tr><td>Dumbbell Pullover<\/td><td>Step-up<\/td><td>Seated CB Row<\/td><td>Reverse Pec Deck<\/td><td>Preacher Curl<\/td><\/tr><tr><td>One-arm Tricep Ext.<\/td><td>Calf Raises<\/td><td>15-min Cardio<\/td><td>15-min Abs<\/td><td>5-min Elliptical<\/td><\/tr><tr><td>5-min Treadmill<\/td><td>15-min Core<\/td><td>10-min Treadmill<\/td><td>5-min Cycling<\/td><td>5-min Cycling<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#0a0909\">Week 4<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Monday<\/th><th>Tuesday<\/th><th>Wednesday<\/th><th>Friday<\/th><th>Saturday<\/th><\/tr><\/thead><tbody><tr><td>10-min Treadmill<\/td><td>5-min Treadmill<\/td><td>5-min Cycling<\/td><td>10-min Treadmill<\/td><td>10-min Treadmill<\/td><\/tr><tr><td>Bench Press<\/td><td>Back Squat<\/td><td>Lat Pulldown<\/td><td>Military Press<\/td><td>Chinups<\/td><\/tr><tr><td>Incline DB Press<\/td><td>Lunges<\/td><td>Bent-over Row<\/td><td>Lateral Raises<\/td><td>French Press<\/td><\/tr><tr><td>H2L Cable Fly<\/td><td>Step-up<\/td><td>Seated CB Row<\/td><td>Reverse Pec Deck<\/td><td>Biceps Curl<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>Leg Curl<\/td><td>15-min Cardio<\/td><td>15-min Abs<\/td><td>5-min Elliptical<\/td><\/tr><tr><td>5-min Treadmill<\/td><td>15-min Core<\/td><td>10-min Treadmill<\/td><td>5-min Cycling<\/td><td>5-min Cycling<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-background wp-block-heading\" style=\"background-color:#d8fc61\">Month 3 &#8211; Alternate Day Strength and Cardio Training<\/h3>\n\n\n\n<h4 class=\"has-base-3-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#0a0909\">Monday &#8211; Weight Training<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps x Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Off Block Deadlift<\/td><td>15 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Incline DB Press<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Bent-over Row<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Barbell Curl<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#0a0909\">Tuesday &#8211; Cardio<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>15 minutes<\/td><td>3-min<\/td><\/tr><tr><td>Elliptical Cross Trainer<\/td><td>5 minutes<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/triset-for-abs#20-minutes_Triset_Abs_Workout_at_the_Gym\" target=\"_blank\" rel=\"noreferrer noopener\">Core Workout<\/a><\/td><td>20 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Cycling<\/td><td>5 minutes<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#0a0909\">Wednesday &#8211; Weight Training<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps x Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>15 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Step up<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/iyt-raises-exercise#1_Incline_I-Y-T_raises\" target=\"_blank\" rel=\"noreferrer noopener\">Incline IYT Raises<\/a><\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Lat Pulldown<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#0a0909\">Friday &#8211; Cardio<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>15 minutes<\/td><td>3-min<\/td><\/tr><tr><td>Low Intense Cardio<\/td><td>20 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Cycling<\/td><td>5 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Elliptical Cross Trainer<\/td><td>5 minutes<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#0a0909\">Saturday &#8211; Weight Training<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps x Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Bench Press<\/td><td>15 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Incline Hammer Press<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Curl<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Barbell Curl<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-background wp-block-heading\" style=\"background-color:#d8fc61\">Month 4 &#8211; Same Day Weight Training and Cardio<\/h3>\n\n\n\n<h4 class=\"has-base-3-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#0a0909\">Monday<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>5 minutes<\/td><td>3-min<\/td><\/tr><tr><td>Elliptical Trainer<\/td><td>5 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Chinups<\/td><td>AMRAP x 3<\/td><td>2-min<\/td><\/tr><tr><td>Partial Deadlift<\/td><td>8 x 3<\/td><td>2-min<\/td><\/tr><tr><td>One-arm DB Row<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Cycling<\/td><td>5 minutes<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#0a0909\">Tuesday<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Farmer&#8217;s Walk<\/td><td>30-sec x 3<\/td><td>1-min<\/td><\/tr><tr><td>Back Squat<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Press<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Military Press<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Bench Dips<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Treadmill<\/td><td>10 minutes<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#0a0909\">Wednesday<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>10 minutes<\/td><td>3-min<\/td><\/tr><tr><td>Bench Press<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Cable Lateral Raise<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Pec Deck Reverse Fly<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Core Training<\/td><td>15 minutes<\/td><td>\u2013<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#0a0909\">Friday<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>5 minutes<\/td><td>5-min<\/td><\/tr><tr><td>Lat Pulldown<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-pullover\" target=\"_blank\" data-type=\"post\" data-id=\"3489\" rel=\"noreferrer noopener\">DB Pullover<\/a><\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Biceps Curl<\/td><td>12 x 3<\/td><td>&#8211;<\/td><\/tr><tr><td>Bodyweight Cardio<\/td><td>20 minutes<\/td><td>\u2013<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#0a0909\">Saturday <\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Bicycling<\/td><td>5 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Lunges<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Curl<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Partial Deadlift<\/td><td>10 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>8 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Treadmill<\/td><td>10 minutes<\/td><td>\u2013<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-background wp-block-heading\" style=\"background-color:#d8fc61\">Month 5 &#8211; Alternate Day Cardio and Weight Training<\/h3>\n\n\n\n<h4 class=\"has-base-3-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#0a0909\">Monday &#8211; Cardio<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>15 minutes<\/td><td>3-min<\/td><\/tr><tr><td>Cycling<\/td><td>5 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Elliptical Cross Trainer<\/td><td>5 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Abs Workout<\/td><td>20 minutes<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#0a0909\">Tuesday &#8211; Weight Training<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Bench Press<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Incline Hammer Press<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Dumbbell Pullover<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>One-arm Tricep Extension<\/td><td>10 x 3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#0a0909\">Wednesday &#8211; Cardio<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>15 minutes<\/td><td>3-min<\/td><\/tr><tr><td>Bodyweight Cardio<\/td><td>20 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Cycling<\/td><td>5 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Elliptical Cross Trainer<\/td><td>5 minutes<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#0a0909\">Friday &#8211; Weight Training<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps\/Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Farmer&#8217;s Walk<\/td><td>30-sec x 3<\/td><td>1-min<\/td><\/tr><tr><td>Back Squat<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Leg Press<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><tr><td>Military Press<\/td><td>12 x 3<\/td><td>12 x 3<\/td><\/tr><tr><td>Lateral Raises<\/td><td>12 x 3<\/td><td>12 x 3<\/td><\/tr><tr><td>Bench Dips<\/td><td>12 x 3<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#0a0909\">Saturday &#8211; Cardio<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Duration<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>15 minutes<\/td><td>3-min<\/td><\/tr><tr><td>Battle Rope<\/td><td>5 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Core Workout<\/td><td>20 minutes<\/td><td>2-min<\/td><\/tr><tr><td>Cycling<\/td><td>5 minutes<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-background wp-block-heading\" style=\"background-color:#d8fc61\">Month 6 &#8211; Strength and Cardio Workout Combined<\/h3>\n\n\n\n<p><strong>Suggested Reps and Rest<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Reps range<\/strong>: 8-14 (8-12 for compound movements and 10-14 for isolation exercises).<\/li>\n\n\n\n<li><strong>Interval time<\/strong>: 2 minutes between sets and 3-5 minutes after cardio exercise.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"has-base-3-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#0a0909\">Week 1<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Monday<\/th><th>Tuesday<\/th><th>Wednesday<\/th><th>Friday<\/th><th>Saturday<\/th><\/tr><\/thead><tbody><tr><td>10-min Treadmill<\/td><td>5-min Treadmill<\/td><td>5-min Cycling<\/td><td>10-min Treadmill<\/td><td>10-min Treadmill<\/td><\/tr><tr><td>Bench Press<\/td><td>Back Squat<\/td><td>Front Lat Pulldown<\/td><td>Military Press<\/td><td>Bench Dips<\/td><\/tr><tr><td>Incline DB Press<\/td><td>Front Lunges<\/td><td>Seated Rowing<\/td><td>DB Pullover<\/td><td>Cable Curl<\/td><\/tr><tr><td>Lateral Raises<\/td><td>Step-up<\/td><td>Bent-over Rowing<\/td><td>Rear Delt Fly<\/td><td>Hammer Curl<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>Leg Curl<\/td><td>15-min Cardio<\/td><td>15-min Abs<\/td><td>5-min Elliptical<\/td><\/tr><tr><td>5-min Treadmill<\/td><td>15-min Core<\/td><td>10-min Treadmill<\/td><td>5-min Cycling<\/td><td>5-min Cycling<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#0a0909\">Week 2<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Monday<\/th><th>Tuesday<\/th><th>Wednesday<\/th><th>Friday<\/th><th>Saturday<\/th><\/tr><\/thead><tbody><tr><td>10-min Treadmill<\/td><td>5-min Treadmill<\/td><td>5-min Cycling<\/td><td>10-min Treadmill<\/td><td>10-min Treadmill<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>Back Squat<\/td><td>Front Lat Pulldown<\/td><td>Arnold Press<\/td><td>Off Blocks DL<\/td><\/tr><tr><td>Peck Deck Fly<\/td><td>Leg Press<\/td><td>T-Bar Row<\/td><td>Plate Front Press<\/td><td>Rope Pushdown<\/td><\/tr><tr><td>Cable Lateral Raises<\/td><td>Step-up<\/td><td>One-arm DB Row<\/td><td>Rear Delt Fly<\/td><td>Incline Curl<\/td><\/tr><tr><td>Diamond Pushup<\/td><td>Romanian DL<\/td><td>15-min Cardio<\/td><td>15-min Abs<\/td><td>5-min Elliptical<\/td><\/tr><tr><td>5-min Treadmill<\/td><td>15-min Core<\/td><td>10-min Treadmill<\/td><td>5-min Cycling<\/td><td>5-min Cycling<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#0a0909\">Week 3<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Monday<\/th><th>Tuesday<\/th><th>Wednesday<\/th><th>Friday<\/th><th>Saturday<\/th><\/tr><\/thead><tbody><tr><td>10-min Treadmill<\/td><td>5-min Treadmill<\/td><td>5-min Cycling<\/td><td>10-min Treadmill<\/td><td>10-min Treadmill<\/td><\/tr><tr><td>Hammer Machine Press<\/td><td>DB Sumo Squat<\/td><td>Deadlift<\/td><td>Military Press<\/td><td>Chinups<\/td><\/tr><tr><td>Peck Deck Fly<\/td><td>Farmer\u2019s Walk<\/td><td>Lat Pulldown<\/td><td>Lateral Raises<\/td><td>Bench Dips<\/td><\/tr><tr><td>Dumbbell Pullover<\/td><td>Step-up<\/td><td>Seated CB Row<\/td><td>Reverse Pec Deck<\/td><td>Preacher Curl<\/td><\/tr><tr><td>One-arm Tricep Ext.<\/td><td>Calf Raises<\/td><td>15-min Cardio<\/td><td>15-min Abs<\/td><td>5-min Elliptical<\/td><\/tr><tr><td>5-min Treadmill<\/td><td>15-min Core<\/td><td>10-min Treadmill<\/td><td>5-min Cycling<\/td><td>5-min Cycling<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-text-color has-background has-medium-font-size wp-block-heading\" style=\"background-color:#0a0909\">Week 4<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Monday<\/th><th>Tuesday<\/th><th>Wednesday<\/th><th>Friday<\/th><th>Saturday<\/th><\/tr><\/thead><tbody><tr><td>10-min Treadmill<\/td><td>5-min Treadmill<\/td><td>5-min Cycling<\/td><td>10-min Treadmill<\/td><td>10-min Treadmill<\/td><\/tr><tr><td>Bench Press<\/td><td>Back Squat<\/td><td>Lat Pulldown<\/td><td>Military Press<\/td><td>Chinups<\/td><\/tr><tr><td>Incline DB Press<\/td><td>Lunges<\/td><td>Bent-over Row<\/td><td>Lateral Raises<\/td><td>French Press<\/td><\/tr><tr><td>H2L Cable Fly<\/td><td>Step-up<\/td><td>Seated CB Row<\/td><td>Reverse Pec Deck<\/td><td>Biceps Curl<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>Leg Curl<\/td><td>15-min Cardio<\/td><td>15-min Abs<\/td><td>5-min Elliptical<\/td><\/tr><tr><td>5-min Treadmill<\/td><td>15-min Core<\/td><td>10-min Treadmill<\/td><td>5-min Cycling<\/td><td>5-min Cycling<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Instructions to Follow the Workout Plan Effectively<\/strong><\/h2>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. Pre-Workout Meal and Mood<\/strong><\/h4>\n\n\n\n<p>The foundation of a good workout session begins a couple of hours before you hit the gym. For example, what you&#8217;ve consumed and how active you are before the training matter a lot.<\/p>\n\n\n\n<p>For a good training session,<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You must be feeling fresh and active.<\/li>\n\n\n\n<li>You should have had your meal 30 minutes to 2 hours before the training, depending on what kind of food you had.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. Get yourself ready physically and mentally<\/strong><\/h4>\n\n\n\n<p>Once you hit the gym, get yourself dressed in gym attire and check what exercises you&#8217;ll be doing. Then close your eyes for a moment and imagine you&#8217;re performing those exercises. It will keep your mind on the training throughout the session.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. Warming up your body<\/strong><\/h4>\n\n\n\n<p>Warm-up is a crucial part of any weight training routine as it helps prevent injuries and improve performance. The goal is to increase blood flow and heart rate and get yourself ready for weight training. You can do some <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"10938\" rel=\"noreferrer noopener\">low-intense cardio exercises<\/a> (not stretching), such as jogging, jumping jacks, or bicycling, for 5 minutes to get ready.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. Keep yourself hydrated during the workout<\/strong><\/h4>\n\n\n\n<p>Several studies have shown keeping yourself hydrated during the workout is essential to prevent injuries and uneasiness and enhance performance. So it is best to drink water when you feel hypohydration.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_12308\"><a href=\"javascript:void(0)\"  title=\"Judelson DA, Maresh CM, Farrell MJ, et al. Effect of hydration state on strength, power, and resistance exercise performance.\u00a0Med Sci Sports Exerc. 2007;39(10):1817-1824. doi:10.1249\/mss.0b013e3180de5f22\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_12308-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_12308-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\">Judelson DA, Maresh CM, Farrell MJ, et al. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17909410\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effect of hydration state on strength, power, and resistance exercise performance<\/a>.\u00a0<em>Med Sci Sports Exerc<\/em>. 2007;39(10):1817-1824. doi:10.1249\/mss.0b013e3180de5f22<\/span>, <sup class=\"modern-footnotes-footnote \" data-mfn=\"2\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_12308\"><a href=\"javascript:void(0)\"  title=\" Judelson DA, Maresh CM, Yamamoto LM, et al. Effect of hydration state on resistance exercise-induced endocrine markers of anabolism, catabolism, and metabolism.\u00a0J Appl Physiol (1985). 2008;105(3):816-824. doi:10.1152\/japplphysiol.01010.2007\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_12308-2\">2<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_12308-2\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"2\"> Judelson DA, Maresh CM, Yamamoto LM, et al. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18617629\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effect of hydration state on resistance exercise-induced endocrine markers of anabolism, catabolism, and metabolism<\/a>.\u00a0<em>J Appl Physiol (1985)<\/em>. 2008;105(3):816-824. doi:10.1152\/japplphysiol.01010.2007<\/span>, <sup class=\"modern-footnotes-footnote \" data-mfn=\"3\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_12308\"><a href=\"javascript:void(0)\"  title=\"Yamamoto LM, Judelson DA, Farrell MJ, et al. Effects of hydration state and resistance exercise on markers of muscle damage.\u00a0J Strength Cond Res. 2008;22(5):1387-1393. doi:10.1519\/JSC.0b013e3181739403\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_12308-3\">3<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_12308-3\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"3\">Yamamoto LM, Judelson DA, Farrell MJ, et al. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18714253\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effects of hydration state and resistance exercise on markers of muscle damage<\/a>.\u00a0<em>J Strength Cond Res<\/em>. 2008;22(5):1387-1393. doi:10.1519\/JSC.0b013e3181739403<\/span><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. Post-workout stretching and cool down<\/strong><\/h4>\n\n\n\n<p>Most people often miss post-workout stretching, but many athletes and coaches recommend doing this. It may have a positive impact on your training because it helps reduce muscle soreness. <sup class=\"modern-footnotes-footnote \" data-mfn=\"4\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_12308\"><a href=\"javascript:void(0)\"  title=\"Andersen, J C. \u201cStretching before and after exercise: effect on muscle soreness and injury risk.\u201d\u00a0Journal of athletic training\u00a0vol. 40,3 (2005): 218-20.\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_12308-4\">4<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_12308-4\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"4\">Andersen, J C. \u201c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1250267\/\" target=\"_blank\" rel=\"noreferrer noopener\">Stretching before and after exercise: effect on muscle soreness and injury risk<\/a>.\u201d\u00a0<em>Journal of athletic training<\/em>\u00a0vol. 40,3 (2005): 218-20.<\/span><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. Post-workout Meal<\/strong><\/h4>\n\n\n\n<p>You had a great workout session at the gym, but it is time to maximize your results through a post-workout meal. Having some good foods and supplements after the training will enhance your result. <\/p>\n\n\n\n<p>I suggest consuming at least 40-50 grams of protein and one gram of carbs per kg of your body weight for optimal results (it is only an example, a nutritionist can help you better in this case).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7. Creator note<\/strong><\/h4>\n\n\n\n<p>You can make any changes you want in this program. For example, you can increase and decrease repetitions, sets, interval time, and the daily workout duration. You can also replace any exercise you don&#8217;t like.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Can You Get a Ripped Body in 6 Months?<\/strong><\/h2>\n\n\n\n<p>Getting a ripped and muscular physique in six months can be possible by doing the right exercises, eating the right food, and making a few small adjustments to your lifestyle. <\/p>\n\n\n\n<p>However, the results will vary from person to person. For some, six months is a suitable time for achieving the best physique, but for others, it may take up to a year, depending on how their body responds and how honestly they follow the process.<\/p>\n\n\n\n<p>If you don&#8217;t attain the results you wanted, it would be best to give another six months and stay true to yourself for at least one year, and you&#8217;ll see the noticeable changes because good things take time to cultivate.<\/p>\n\n\n\n<p>Once you complete this five days a week six month training program, then you can try this <a href=\"https:\/\/thefitnessphantom.com\/6-day-gym-workout-schedule-and-pdf\" data-type=\"post\" data-id=\"4425\" target=\"_blank\" rel=\"noreferrer noopener\">six-day gym workout schedule<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download PDF<\/strong><\/h2>\n\n\n\n<p>You can download the above workout plan free pdf and keep it handy.<\/p>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-e3502441-4bce-4bff-8c98-9e96bf90563a\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/6-month-workout-plan-to-get-ripped-pdf.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">6-month-workout-plan-to-get-ripped-pdf<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/6-month-workout-plan-to-get-ripped-pdf.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-e3502441-4bce-4bff-8c98-9e96bf90563a\" download>Download<\/a><\/div>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div>Judelson DA, Maresh CM, Farrell MJ, et al. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17909410\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effect of hydration state on strength, power, and resistance exercise performance<\/a>.\u00a0<em>Med Sci Sports Exerc<\/em>. 2007;39(10):1817-1824. doi:10.1249\/mss.0b013e3180de5f22<\/div><\/li><li><span>2<\/span><div> Judelson DA, Maresh CM, Yamamoto LM, et al. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18617629\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effect of hydration state on resistance exercise-induced endocrine markers of anabolism, catabolism, and metabolism<\/a>.\u00a0<em>J Appl Physiol (1985)<\/em>. 2008;105(3):816-824. doi:10.1152\/japplphysiol.01010.2007<\/div><\/li><li><span>3<\/span><div>Yamamoto LM, Judelson DA, Farrell MJ, et al. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18714253\/\" target=\"_blank\" rel=\"noreferrer noopener\">Effects of hydration state and resistance exercise on markers of muscle damage<\/a>.\u00a0<em>J Strength Cond Res<\/em>. 2008;22(5):1387-1393. doi:10.1519\/JSC.0b013e3181739403<\/div><\/li><li><span>4<\/span><div>Andersen, J C. \u201c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1250267\/\" target=\"_blank\" rel=\"noreferrer noopener\">Stretching before and after exercise: effect on muscle soreness and injury risk<\/a>.\u201d\u00a0<em>Journal of athletic training<\/em>\u00a0vol. 40,3 (2005): 218-20.<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Having a ripped and sculpted physique is one of the ultimate goals of a lot of fitness enthusiasts. However, it requires consistency, dedication, and some practical knowledge of how exercise and nutrition work, and the most important one is a well-designed workout plan to achieve that goal. I&#8217;ve shared a 6 month workout plan to &#8230; <a title=\"6 Month Workout Plan to Get Ripped and Build Muscle with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/6-month-workout-plan-to-get-ripped-and-build-muscles-pdf\" aria-label=\"Read more about 6 Month Workout Plan to Get Ripped and Build Muscle with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":12925,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256],"tags":[381],"class_list":["post-12308","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/12308","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=12308"}],"version-history":[{"count":20,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/12308\/revisions"}],"predecessor-version":[{"id":12930,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/12308\/revisions\/12930"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/12925"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=12308"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=12308"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=12308"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}