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The MF Yearlong Workout is a 12-month plan of sequential workouts that culminates with your achieving your biggest, strongest, leanest, most athletic body ever. With each issue of Men’s Fitness in 2010, we will add a new workout. One year from now, you’ll be a whole new man. And those other guys? Don’t worry, they won’t have changed a bit.

How It Works

Our Yearlong Workout program is designed to help you see what goes on inside trainers’ heads. You’ll learn how they manipulate workouts to ensure steady gains, and you’ll find how to do the same for yourself. That means that rather than giving you a completely different routine every month, you’ll be making very subtle changes to the basic template, so you can stick with the very best exercises and rep ranges. This way, you won’t lose progress on any lift while you still get enough variety to grow and it’s kept interesting.



Perform each workout (1, 2, and 3) once per week, resting at least a day between each session. Once you’ve completed the first week, apply the variations to change them up.


45 – 60 min.


Perform exercises marked with a letter (A, B, and, sometimes, C) in succession, completing one set for each and resting as little as possible in between (unless otherwise directed) before repeating the sequence. Perform the remaining exercises as straight sets, completing all the prescribed sets for one move before moving on to the next. The workouts will change slightly on a weekly basis.

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