If you have been stuck in a fat loss, muscle building, or strength plateau you’re in luck, because you’re about to get a behind the scenes look at a plateau busting workout plan that will take your results to the next level. However, I must warn you that this is not a program you should follow for any longer than 2 weeks. I recommend that you insert this program into your training schedule, once every 12 weeks.
Here’s the plateau busting body sculpting program that includes exercises performed with resistance bands as well as exercises without the resistance bands…
Day 1: Chest
Important:: Be sure to perform a great warm up where you get some blood flowing to your rotator cuff.
Incline Bench Press – Perform 3 sets, 8-12 reps of Incline Bench Press with the weight plates dangling from the end of the bar using 1 1/2 inch resistance bands. The resistance bands force you to control the movement and really focus your attention on exactly where you should be feeling the contraction. With the extra control and stabilization your chest will be set on fire! You will need to go fairly light on this exercise and be sure not to allow the bar to move too far foward.
Flat Bench Press – 3 sets, 8-12 reps. After adding the desired weight to the bar, loop 1/2 inch bands around the bar while securing them down low (typically with a heavy pair of dumbbells. As a starting point, select a weight that is approximately 60% of what you would typically lift for the Bench Press. Control the movement all the way down. The resistance will be much greater in the top 1/4 of the movement. I highly recommend that you use a spotter for this exercise. You may think that you have enough in you to crank out one more rep, but once you hit the high resistance at the top portion of the movement you may be in need of assistance.
This wrapped up the resistance band portion of the workout. Here’s what we did next…
Decline Dumbbell Bench Press – 3 sets 12 reps
Gironda Dips and Push Up Superset – 3 sets as many reps as possible. Using your body weight, perform as many Gironda Dips as you can. Then with no rest, drop down and do as many push ups as you can. Rest for 60 seconds and repeat two more times. Your pecs will be completely fried!
Pec Dec – 3 sets 15 reps
Day 2: Legs
Squats – 3 sets 2-4 reps. You will need to use a closed in squat rack for this one. Loop 1 1/2 inch resistance bands around the top side bars (centered), then loop the other end around the bar between the plates and the nub.
This is all about going heavy and shocking your system. The bands will allow you to lift a heavier weight than you normally would for the squat. It’s kind of like having a spotter in the bottom 1/4 of the movement. Basically, in the bottom 1/4 with the assistance of the band the load will feel like a normal weight that you would lift, but the top 3/4 will be heavier than normal because the bands will not be assisting you much, if at all.
Box Squat – 3 sets 8-12 reps. This time you will loop 1/2 inch bands around the bottom side bars of the squat rack (centered), and around the bar between the weight plates and the nub. Squat down until you are seated on the bench. Pause briefly, then explode up using your quads. Do NOT use momentum by rocking your upper body upon lift off.
The tension in the bands will make this movement much more difficult at the top, and the pause at the bottom will help place the focus on your quads.
This wrapped up the resistance band portion of the workout. Here’s what we did next…
Stiff Leg Deadlift – 3 sets 8 reps
Leg Extension and Leg Curl superset – 3 sets 6-8 reps.
Day 3: Shoulders
Military Press – 3 sets 4-6 reps. You will need to use an enclosed squat rack for this exercise. Loop 1 1/2 inch resistance bands around the top side bars (centered), then loop the other end around the bar between the plates and the nub. You will be able to go a little heavier than normal with this exercise as the resistance bands will help you in the bottom 1/4 of the movement.
Military Press – Perform 3 sets, 8-12 reps of the Military Press with the weight plates dangling from the end of the bar using 1 1/2 inch resistance bands. You will want to be extra cautious and really control this movement. Don’t allow the bar to get too far away from your face… and when it’s in close, be sure not to bump your nose 😉
This wrapped up the resistance band portion of the workout. Here’s what we did next…
Upright Row and Rear Delt Cable Fly superset – 3 sets 8-12 reps.
Alternating Dumbbell Front Raises – 3 sets 12 reps
Shrugs – 4 dropsets 12-15 reps
Day 4: Back Workout
Barbell Row – Perform 3 sets, 8-12 reps of the Barbell Row with the weight plates dangling from the end of the bar using 1 1/2 inch resistance bands. The resistance bands force you to control the movement and really focus your attention on exactly where you should be feeling the contraction in your lats.
Deadlift – 3 sets, 6-8 reps. This will require a slightly different set up with the bands as opposed to the squat, because the bar is closer to the ground. You will need to use the adjustable pins that run across the squat rack to loop the resistance bands around. It may take a little trial and error to find the right pin position to allow for a little help during the bottom 1/4 of the movement and no help at the top portion. Again, this set up will allow you to lift heavier than normal. Once you get to the top 1/2 of the movement where the bands are no longer helping you, your glutes will contract intensely. It’s killer!
This concluded the resistance band portion of our workout. Here’s what we did next…
Close Grip Pulldowns – 3 sets 6-8 reps
Wide Grip Pull Ups – 3 sets – 6-8 reps
Dumbbell Rows – 12-15 reps
Day 5: Biceps and Triceps
Close Grip Bench Press – Perform 3 sets, 8-12 reps of the Close Grip Bench Press with the weight plates dangling from the end of the bar using 1 1/2 inch resistance bands. The resistance bands force you to control the movement and really focus your attention on exactly where you should be feeling the contraction in your triceps.
Barbell Biceps Curl – You’ll need to perform a cardinal sin and curl in the squat rack for this exercise. Perform 3 sets, 8-12 reps of the Barbell Biceps Curl with the weight plates dangling from the end of the bar using 1 1/2 inch resistance bands. The resistance bands force you to control the movement and really focus your attention on exactly where you should be feeling the contraction in your biceps.
Lying Triceps Extension (skull crusher) – Perform 3 sets, 8-12 reps of the Lying Triceps Extension with the weight plates dangling from the end of the bar using 1 1/2 inch resistance bands. The resistance bands force you to control the movement. Be extra cautious with this movement so you don’t end up bopping your head in the bottom portion of the movement.
This wrapped up the resistance band portion of our workout. Here’s what we did next…
Preacher Curl -3 sets 10-12 reps
Overhead Triceps Extension – 3 sets 10-12 reps
Hammer Curls – 3 sets – 10-12 reps
So there you have it… a two week workout plan to help you blast through your fat loss, muscle building, and strength plateau. This will completely shock your body and force it to adapt. Both my workout partner and I experienced physique improvements as well as major strength improvements after this two week plateau busting program.
If your gym does not provide resistance bands, I recommend purchasing some for yourself. The bands that I use were purchased online from FlexBand Online. I am not affiliated with this company in any way. It’s just a product that I love.
If you like the idea of incorporating resistance band into your training from time to time, I recommend Nick Nilsson’s Hybrid Training program. This is where I was first introduced to resistance band training and have made steady improvements ever since applying the techniques.
Nick’s programs are a great compliment to the collection of Metabolic Masterpiece Body Sculpting Workouts. He’s my go to guy whenever I need to spice up my training and get creative with my workouts in order to spark up some positive changes.
If you’ve got what it takes to step up to the plate and give this two week plateau busting workout program your best effort, I’d love to hear back from you and have you share your experience.
It’s Go Time!
Sculpt a Masterpiece,
Scott Tousignant
About The Author
Scott Tousignant, BHK, is a Certified Fitness Consultant with a passion for transforming fitness enthusiasts goal driven, dedicated, and voracious physique artists who take pride in their body, fitness, health, and lifestyle. Embraced by physique artists around the world, his Metabolic Masterpiece Body Sculpting Programs will guide you through the process of sculpting your body into a work of art, by applying what Scott has coined, The A.T.T.R.A.C.T. Formula.
With his synergistic, boredom busting body sculpting workouts you will melt stubborn fat and gain muscle while skyrocketing your metabolism!
The art of molding and chiseling an aesthetically pleasing physique with ideal proportions and spectacular symmetry is one of life’s most rewarding and fulfilling experiences. It’s an opportunity for self growth and self discovery that will impact every area of your life.