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CUSTOM WORKOUT PROGRAM FOR: CHANNING TATUM GOAL: GAIN 5 LBS. OF MUSCLE


DISCLAIMER I strongly advise that you consult with a physician and/or dietician before beginning this exercise program. This program was built for healthy individuals that have general knowledge base of exercise. Austin Barton has no clinical nutrition or exercise experience, and this program is for educational purposes and should not be used as a substitute for professional advice. If you follow this program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury, and agree to release Austin Barton from any and all claims or causes of legal action, known or unknown.

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THIS IS AN EXAMPLE EXERCISE PROGRAM FOR YOUR REFERENCE. IF YOU WOULD LIKE ONE OF YOUR OWN, HEAD TO THE FOLLOWING ADDRESS TO REQUEST A PROGRAM:

austinbarton.net/exerciseprograms/

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YOUR INFORMATION

Name

Channing Tatum

Email

FutureBeast@gmail.com

Age

25

Sex

Male

Current Weight (lbs)

180

Goal Weight (lbs)

185

Height (in)

70

Favorite Form of Exercise

Weightlifting

Known Exercise Limitations

Chronic Lower Back Pain

Desired Program Length

8 Weeks

Estimated Leg Press 1-RM

600 lbs

Estimated Bench Press 1-RM

250 lbs

Estimated Trap Bar 1RM

350 lbs

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GENERAL GUIDELINES Your goal is to gain muscle, and the best way to do this is to spend most of your time lifting weights. If you are not taking anabolic substances, the fastest rate you can build muscle is approximately 1-2 lbs. per month. This means that it will likely take you anywhere from 5 to 10 months to build 5 lbs. of quality muscle. Depending on your nutrition, you may gain more than 5 lbs. over this period. This weight gain will be a high proportion of fat if you are eating too many calories. With that being said, on this program you must be in a caloric surplus. This means that you will need to eat more calories than you burn throughout the day. On austinbarton.net/nutrition-programs there are resources for you to learn what you should do for your nutrition. If you are gaining strength, you are gaining muscle. Rest days are CRUCIAL to your success. Within the program, I have built in a few rest days so you can recover and hit your next workout with a full head of steam. Additionally, for the secondary lifts you need to choose a weight that makes the last few reps of each set difficult while you keep your form. Every week, either go up 5 lbs. or increase the number of sets. Once you get through this 6-week routine, restart it and increase your 1-RM by 10 lbs. and continue from there.

TRAINING SCHEDULE Day 1: Pull Day 2: Push Day 3: Legs Day 4: Active Rest Day Day 5: Full Body, High Reps Day 6: Off

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WEIGHTLIFTING PROGRAM WEEK 1 Pull

Trap Bar 1RM Exercise

Sets 1 1 1 -

Reps 2 2 2 -

Rack Pulls

3 to 4

6 to 8

Close Grip EZ Bar Curls

3 to 4

6 to 8

Trap Bar Deadlift

Weight 280 301 315 -

Weighted Chin Ups

3 to 4

6 to 8

One Arm Standing Lat Pulldown

3 to 4

6 to 8

Drag Curls

3 to 4

8 to 12

Push

Exercise

Notes If you fail this week, bring your 1RM down 10-15 lbs

Normal chin-ups if can't add weight

Bench Press 1RM Sets 1 1 1 -

Reps 2 2 2 -

Push Press

3 to 4

6 to 8

Overloaded Skullcrusher

3 to 4

6 to 8

Bench Press

Weight 200 215 225 -

350

Frontal Raises

3 to 4

6 to 8

Single Arm Landmine Press

3 to 4

8 to 12

250

Notes If you fail this week, bring your 1RM down 10-15 lbs

Target the upper chest and front delt

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Legs

Exercise

Sets 1 1 1 -

Reps 2 2 2 -

RDLs

3 to 4

6 to 8

Hack Squat Machine

3 to 4

6 to 8

Dumbbell Box Step-Ups

3 to 4

8 to 12

Dumbbell Calf Raises

3 to 4

8 to 12

Leg Press

Full Body Exercise

Weight 480 516 540 -

Leg Press 1RM

Weight

Sets

Reps

EZ Bar Lunges

2 to 3

10 to 15

Incline Press

2 to 3

10 to 15

Seated Cable Rows

2 to 3

10 to 15

Stiff Leg Deadlift

2 to 3

10 to 15

Tricep Pushdowns

2 to 3

10 to 15

Seated Dumbbell Curls

2 to 3

10 to 15

600

Notes

Notes

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WEEK 2 Pull Exercise

Sets 1 1 1 -

Reps 4 2 2 -

Rack Pulls

3 to 4

6 to 8

Close Grip EZ Bar Curls

3 to 4

6 to 8

Weighted Chin Ups

3 to 4

6 to 8

One Arm Standing Lat Pulldown

3 to 4

6 to 8

Drag Curls

3 to 4

8 to 12

Trap Bar Deadlift

Push

Exercise

Weight 200 220 225 -

Reps 4 2 2 -

Push Press

3 to 4

6 to 8

Overloaded Skullcrusher

3 to 4

6 to 8

Frontal Raises

3 to 4

6 to 8

Single Arm Landmine Press

3 to 4

8 to 12

Notes If you fail this week, bring your 1RM down 10-15 lbs

Sets 1 1 1 -

Bench Press

Weight 280 308 315 -

Notes

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Legs Exercise

Sets 1 1 1 -

Reps 4 2 2 -

RDLs

3 to 4

6 to 8

Hack Squat Machine

3 to 4

6 to 8

Dumbbell Box Step-Ups

3 to 4

8 to 12

Dumbbell Calf Raises

3 to 4

8 to 12

Leg Press

Full Body Exercise

Weight 480 528 540 -

Weight

Sets

Reps

EZ Bar Lunges

2 to 3

10 to 15

Incline Press

2 to 3

10 to 15

Seated Cable Rows

2 to 3

10 to 15

Stiff Leg Deadlift

2 to 3

10 to 15

Tricep Pushdowns

2 to 3

10 to 15

Seated Dumbbell Curls

2 to 3

10 to 15

Notes

Notes

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WEEK 3 Pull Exercise

Sets 1 1 1 1

Reps 2 2 2 2

Rack Pulls

3 to 4

6 to 8

Close Grip EZ Bar Curls

3 to 4

6 to 8

Weighted Chin Ups

3 to 4

6 to 8

One Arm Standing Lat Pulldown

3 to 4

6 to 8

Drag Curls

3 to 4

8 to 12

Trap Bar Deadlift

Push

Exercise

Sets 1 1 1 1

Reps 2 2 2 2

Push Press

3 to 4

6 to 8

Overloaded Skullcrusher

3 to 4

6 to 8

Frontal Raises

3 to 4

6 to 8

Single Arm Landmine Press

3 to 4

8 to 12

Bench Press

Weight 280 301 322 341.25

Weight 200 215 230 243.75

Notes

Notes

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Legs Exercise

Sets 1 1 1 1

Reps 2 2 2 2

RDLs

3 to 4

6 to 8

Hack Squat Machine

3 to 4

6 to 8

Dumbbell Box Step-Ups

3 to 4

8 to 12

Dumbbell Calf Raises

3 to 4

8 to 12

Leg Press

Full Body Exercise

Weight 480 516 552 585

Weight

Sets

Reps

EZ Bar Lunges

2 to 3

10 to 15

Incline Press

2 to 3

10 to 15

Seated Cable Rows

2 to 3

10 to 15

Stiff Leg Deadlift

2 to 3

10 to 15

Tricep Pushdowns

2 to 3

10 to 15

Seated Dumbbell Curls

2 to 3

10 to 15

Notes

Notes

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WEEK 4 Pull Exercise

Sets 1 1 1 -

Reps 5 4 3 -

Rack Pulls

3 to 4

6 to 8

Close Grip EZ Bar Curls

3 to 4

6 to 8

Weighted Chin Ups

3 to 4

6 to 8

One Arm Standing Lat Pulldown

3 to 4

6 to 8

Drag Curls

3 to 4

8 to 12

Trap Bar Deadlift

Push

Exercise

Sets 1 1 1 -

Reps 5 4 3 -

Push Press

3 to 4

6 to 8

Overloaded Skullcrusher

3 to 4

6 to 8

Frontal Raises

3 to 4

6 to 8

Single Arm Landmine Press

3 to 4

8 to 12

Bench Press

Weight 280 308 332.5 -

Weight 200 220 237.5 -

Notes

Notes

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Legs Exercise

Sets 1 1 1 -

Reps 5 4 3 -

RDLs

3 to 4

6 to 8

Hack Squat Machine

3 to 4

6 to 8

Dumbbell Box Step-Ups

3 to 4

8 to 12

Dumbbell Calf Raises

3 to 4

8 to 12

Leg Press

Full Body Exercise

Weight 480 528 570 -

Weight

Sets

Reps

EZ Bar Lunges

2 to 3

10 to 15

Incline Press

2 to 3

10 to 15

Seated Cable Rows

2 to 3

10 to 15

Stiff Leg Deadlift

2 to 3

10 to 15

Tricep Pushdowns

2 to 3

10 to 15

Seated Dumbbell Curls

2 to 3

10 to 15

Notes

Notes

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WEEK 5 Pull Exercise

Sets 1 1 1 1

Reps 2 2 2 2

Rack Pulls

3 to 4

6 to 8

Close Grip EZ Bar Curls

3 to 4

6 to 8

Weighted Chin Ups

3 to 4

6 to 8

One Arm Standing Lat Pulldown

3 to 4

6 to 8

Drag Curls

3 to 4

8 to 12

Trap Bar Deadlift

Push

Exercise

Weight 200 215 232.5 250

Sets 1 1 1 1

Reps 2 2 2 2

Push Press

3 to 4

6 to 8

Overloaded Skullcrusher

3 to 4

6 to 8

Frontal Raises

3 to 4

6 to 8

Single Arm Landmine Press

3 to 4

8 to 12

Bench Press

Weight 280 301 325.5 350

Notes

Notes

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Legs Exercise

Sets 1 1 1 1

Reps 2 2 2 2

RDLs

3 to 4

6 to 8

Hack Squat Machine

3 to 4

6 to 8

Dumbbell Box Step-Ups

3 to 4

8 to 12

Dumbbell Calf Raises

3 to 4

8 to 12

Leg Press

Full Body Exercise

Weight 480 516 558 600

Weight

Sets

Reps

EZ Bar Lunges

2 to 3

10 to 15

Incline Press

2 to 3

10 to 15

Seated Cable Rows

2 to 3

10 to 15

Stiff Leg Deadlift

2 to 3

10 to 15

Tricep Pushdowns

2 to 3

10 to 15

Seated Dumbbell Curls

2 to 3

10 to 15

Notes

Notes

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WEEK 6 Pull Exercise

Sets 1 1 1 -

Reps 2 2 4 -

Rack Pulls

3 to 4

6 to 8

Close Grip EZ Bar Curls

3 to 4

6 to 8

Weighted Chin Ups

3 to 4

6 to 8

One Arm Standing Lat Pulldown

3 to 4

6 to 8

Drag Curls

3 to 4

8 to 12

Trap Bar Deadlift

Push

Exercise

Sets 1 1 1 -

Reps 2 2 4 -

Push Press

3 to 4

6 to 8

Overloaded Skullcrusher

3 to 4

6 to 8

Frontal Raises

3 to 4

6 to 8

Single Arm Landmine Press

3 to 4

8 to 12

Bench Press

Weight 280 301 325.5 -

Weight 200 215 232.5 -

Notes

Notes

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Legs Exercise

Sets 1 1 1 -

Reps 2 2 4 -

RDLs

3 to 4

6 to 8

Hack Squat Machine

3 to 4

6 to 8

Dumbbell Box Step-Ups

3 to 4

8 to 12

Dumbbell Calf Raises

3 to 4

8 to 12

Leg Press

Full Body Exercise

Weight 480 516 558 -

Weight

Sets

Reps

EZ Bar Lunges

2 to 3

10 to 15

Incline Press

2 to 3

10 to 15

Seated Cable Rows

2 to 3

10 to 15

Stiff Leg Deadlift

2 to 3

10 to 15

Tricep Pushdowns

2 to 3

10 to 15

Seated Dumbbell Curls

2 to 3

10 to 15

Notes

Notes

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CARDIO You will not be spending a lot of time doing cardio these next few weeks. However, I do not want you to cut it out completely. In order to minimize muscle loss and maximize fat loss, you should be aiming to get into a specific heart rate range. Your age-predicted max HR is found using this equation: MaxHR = 220 – age MaxHR = 220 – 25 years = 195 BPM After taking your MaxHR and multiplying it by 50 – 60%, this is what your target HR range should be. Target HR Range = 100 - 117 BPM When you do your cardio, you should select to do a low intensity form, such as a stationary bike, stair-stepper or walking on an incline. Do this as a warm up before you start your workout for approximately 10 minutes.

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