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The CJ Coaching Wedding Workout Plan
On the lead up to my wedding day in order to look my very best my fitness plan consisted of incrementally increased cardio as I got closer to the big day as well as a focus on Push & Pull workouts with a high frequency training approach. The one listed below is a great starting point for beginners and regular gym goers alike if you are looking to look your healthiest and strongest on your special day.
For the majority, muscle protein synthesis needs to be regenerated every 48-72 hours – so training part of the body once a week won’t suffice if you’re looking to tone up and build muscle. The plan listed below is on a 4-day cycle because of this as well as being arranged in a way that allows you to introduce microcycles in your training. That is, 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. And even better, splitting your sessions based on the different movements prevents the muscle groups from being overtrained, overtrained muscles can lead to injury and we want you to be perfectly healthy and pain free so you can enjoy your wedding! But because you’ll be exclusively training specific muscles, you’ll be able to hit the gym more. It’s the best way to build more muscle and burn more fat just remember to rest for no more than 60 seconds between each set. Do the exercises in each set in one go with no rests.
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 15
Get 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.
Day 3: Legs And Abs
Deadlift
Sets 4 Reps 6
Hold 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, hingeing 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, hingeing 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.
Day 4: Rest
Rest day. Then repeat the workouts over the following days.
Final Healthy Tips For Your Big Day
Drink water, eat well, get plenty of sleep the night before and enjoy your 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 just take into consideration how alcohol and junk food can leave you feeling after. Going too hard the night before could leave you feeling rough, bloated and heavy on the day. And don’t forget salty foods and junk foods result in the retaining of excess water making you look bigger, plus it can cause your skin to breakout and nobody wants bad skin when they’re in the spotlight.
To combat my nerves I personally went to train the morning of my wedding in Marbella as it was the best way to relax and take my mind off everything, however I know that probably isn’t for everyone but the sentiment is the same; Keep yourself busy and do whatever relaxes you.
Related to the above you could always try and have your stag do weeks before the wedding so the wear and tear of your good time isn’t visible on your wedding day. There’s plenty of ways to enjoy the run up and be excited without sacrificing looking your best.
Best of Luck on your happy day!