Groom Fitness 4Groom Fitness 4

The Chillisauce Wedding Workout Plan 2020

Groom fitness guide

Beer and burgers got the better of you?

Say goodbye to that gut as fitness coach and influencer Charlie Johnson@charliejohnsonfitnesslays out his step-by-step wedding workout plan, designed specially for Chillisauce. Be prepared to look buff and feel great on your big day!

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The Science

For the majority of people, muscle protein synthesis needs to be regenerated every 48-72 hours – so training one part of the body once a week won’t suffice if you’re looking to tone up and build muscle. Because of this, the plan listed below is on a 4-day cycle (including a rest day), which is repeated in succession.

It also allows you to incorporate what’s known as microcycles in your training. One push day you may focus on heavier, strength-style training while the second may involve higher-rep, hypertrophy-focused lifts.

This push/pull workout allows you to hit the major upper body muscles hard on days one and two before targeting your legs and core on day three. The flexibility, ease and workability of it makes it great for a range of guys as it can be focused and made more or less challenging as you go along.

Even better, splitting your sessions based on different movements prevents muscle groups from being overstrained. Overtrained muscles can lead to injury and we want you to be perfectly healthy and pain free so you can enjoy your wedding!

This is the best way to build more muscle and burn more fat. Just remember to rest for no more than 60 seconds between each set and do the reps in each set in one go (with no rests).

Without further ado, here is the ultimate wedding workout plan!

Day 1: Pull

Pull-up

Sets 4 Reps 6

Grasp a pull-up bar with an overhand grip so your palms are facing away from you and your hands are shoulder-width apart. Contract your upper back muscles to help pull your chest towards the bar. Lower under control.

Bent-over row

Sets 3 Reps 8

Holding a barbell with an overhand grip just outside your legs, bend your knees slightly and hinge forwards from the hips, keeping your back slightly concave and your shoulder blades back throughout. Pull the weight up to your lower chest, then slowly return to the start.

Barbell curl

Sets 3 Reps 10

Hold a barbell with your hands shoulder-width apart and palms facing forwards. Keeping your chest up and elbows close to your sides, curl the bar up until it’s level with the top of your chest. Lower under control.

Cable row

Sets 2 Reps 12

Sit with your feet against the supports, bending your legs slightly. Grasp the handle, using the attachment so your palms are facing, retract your shoulder blades and sit upright. Without leaning back, pull the handle towards your lower chest.

Lat pull-down

Sets 1 Reps 20

Sit in the seat with your knees firmly under the support. Grab the wide bar with hands double shoulder-width apart, palms facing forwards, retract your shoulder blades and sit upright. Without leaning back, pull the handle down in front of your face until it’s level with your chin.

Day 2: Push

Bench press

Sets 4 Reps 6

Lie on a flat bench holding a barbell with an overhand grip, hands just wider than shoulder-width apart. Drive your feet hard into the floor and press the weight straight up powerfully, then lower slowly to the start position.

Decline bench press

Sets 3 Reps 8

Lie on a bench set at a slight decline, holding barbell with an overhand grip, hands just wider than shoulder-width apart. Press the weight straight up powerfully, then lower slowly to the start position.

Incline bench press

Sets 3 Reps 10

Lie on a bench set at a 45° angle holding a bar with an overhand grip, hands just wider than shoulder-width apart. Drive your feet hard into the floor and press the weight straight up powerfully, then lower slowly to the start position.

Overhead press

Sets 2 Reps 12

With your feet shoulder-width apart, hold a barbell level with the top of your chest, hands just wider than shoulder-width apart. Keep your core and glutes braced so your hips don’t tilt forwards and press the bar straight overhead, driving your head forwards as you straighten your arms to engage your upper back. Lower back to the start.

Clap press-up

Sets 1 Reps 15Get into the top of a press-up position with your hands directly under your shoulders. Bend your arms to lower your chest almost to the floor, then drive up explosively to bring your hands off the ground and clap in front of your chest. Quickly put your hands back out to brace your fall and continue into the next rep. If you’re struggling, pause briefly between each rep.

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Day 3: Legs And Abs -

Deadlift - Sets 4 Reps 6Hold a barbell with hands shoulder-width apart and your arms straight, hips low and chest up so your back is straight. Keeping your core tight throughout, drive down through your heels and pull the bar up your legs, pushing your hips forwards to stand tall. Bend forwards, hinging at your hips until the bar is below your knees, then bend your legs to lower it to the floor.

Dumbbell squat

Sets 3 Reps 8

Hold a dumbbell in each hand by your sides and stand with your feet shoulder-width apart. Keeping your knees wide apart and weight on your heels throughout, bend your legs to lower until your thighs are at least parallel with the floor. Then drive back up to standing.

Good morning

Sets 3 Reps 10

Stand holding a barbell on the back of your shoulders, not your neck. Slowly bend forwards, hinging at the hips, keeping your legs and back straight. Bend until you feel a stretch in your hamstrings, then rise back to the start.

Jump lunge

Sets 2 Time 1min

Start in a forwards lunge position with your hands in a sprinter’s stance for balance. Jump off the ground by driving up with your front leg. Swap your legs over in mid-air so you land with the other leg forwards. Keep alternating for one minute.

Hanging leg raise

Sets 1 Reps 20

Jump up to grip a pull-up bar with your hands shoulder-width apart and palms facing forwards. Tense your core to stop your body swaying and raise your legs together until they’re at least parallel with the floor. Use your core to lower your legs under control.

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Day 4: Rest

Rest day. Then repeat the workout cycle over the following days.

Final Healthy Tips For Your Big Day

Avoid going out and overindulging on alcohol or junk food the day before the event. The nerves may kick in or you could be feeling excited with your groomsmen, but take into consideration how alcohol and junk food can leave you feeling afterwards. Going too hard the night before could leave you feeling rough, bloated and heavy.

Salty foods and junk foods result in the retention of excess water (making you look bigger), plus it can cause your skin to break

Groom Fitness Guide

About The Author

Charlie Johnson is an internationally-renowned online fitness coach and influencer. In 2019 he transformed thousands of people’s lives, continuing to fulfil his passion. He is now happily married living in Surrey, England with his wife Charlotte and two cats Ronnie and Reggie.

You canapply to work with Charlieto get in shape for your wedding.

You can also contact Charlie onInstagram,FacebookandTwitter, and receive fitness tips on hiswebsite,podcastandYouTube channel.