Winter is where the real work happens. While everyone else layers up and slows down, this is your window to build muscle, strip fat and set yourself up for a lean, confident summer physique.
If you want that Men’s Health cover guy look, now is the time to train with intent. This full body workout plan is designed to help you build strength, improve conditioning and stay consistent through the colder months. Originally created by Trevor Lagerwey, who has appeared on seven international Men’s Health covers, this training plan keeps things simple and effective so you can get results without overcomplicating your routine.
Why Winter Is The Best Time To Train
Winter gives you the space to focus. Fewer distractions, fewer social interruptions and more time to lock in your routine. This programme uses supersets and circuits to maximise efficiency. You will hit multiple muscle groups in each session, keep your heart rate up and burn calories while building lean muscle. Think of it as your foundation phase before summer.
READ MORE: From Heavy Nights to Heavy Lifts: How Our Reader Lost 17kg and Rebuilt His Body
Your 4 Week Training Split
- Day 1 Workout A
- Day 2 Workout B
- Day 3 Rest or active recovery
- Day 4 Workout A
- Day 5 Workout B
- Day 6 Easy movement or a light run
- Day 7 Rest
Repeat this structure for four weeks, alternating between Workout A and Workout B.
How To Do The Workouts
Each workout is broken into stations. Perform the exercises in each station back to back.
- Complete all reps for each move
- 1.1 plus 1.2 plus 1.3 equals one round
- Perform 3 rounds per station
- Rest 60 to 90 seconds between rounds
Focus on controlled reps and good form. Adjust weights if needed.
Workout A
Station 1
- Pull ups x 8 to 10
- Renegade row x 12
- Hell raisers x 20
Station 2
- Goblet squat x 12
- Stability ball hamstring curls x 10
- Hanging leg raise x 8 to 10
Station 3
- Ball slams x 15
- Chin ups x 10 to 12
- Single leg V ups x 10 each side
Station 4
- Tuck push ups x 12
- Weighted step ups x 10 each leg
- Bench dips x 15
Workout B
Follow the same structure as Workout A.
Station 1
- Pull ups x 8 to 10
- Renegade row x 12
- Hell raisers x 20
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Station 2
- Goblet squat x 12
- Stability ball hamstring curls x 10
- Hanging leg raise x 8 to 10
Station 3
- Ball slams x 15
- Chin ups x 10 to 12
- Single leg V ups x 10 each side
Station 4
- Bench dips x 15
- Tuck push ups x 12
- Weighted step ups x 10 each leg
Winter Tips To Stay Consistent
- Train at the same time each day to build routine
- Warm up properly, winter muscles take longer to get ready
- Layer up and train through it instead of skipping sessions
- Add 2 to 3 short runs or park runs on weekends if you can
