Monday through Friday Routine

Below is a great training workout routine that you can do for the week that combines weightlifting with some good cardio. This routine should be performed if you want to get a ripped body fast, while gaining muscle mass quickly and losing belly fat in no time. Each workout will last under an hour in the gym while getting some incredible cardio in at the same time. This is actually a workout routine that Matthew McConaughey performed to create his incredibly ripped body for Two for the Money and Sahara. This is a great workout that will work on strength, explosiveness, and power in addition to bringing great detail throughout your whole body. You’re really going to lean out with this routine because of the high intense nature. You really want to test yourself on each set and do as much weight as possible for each exercise while still maintaining perfect form (doing a full range of motion). Also, you want to stay within the time frames and work with as much intensity as you possibly can.

Monday — Supersets

Set 1
  • Dumbbell fly
  • Incline chest press
  • Weighted Swiss Ball Crunch
    • repeat 2 to 4 times
Set 2
  • Angled Pullup: Alternate pulling yourself up toward one of your hands (rather than straight up the middle)
  • Elliptical machine (1 minute forward, 1 minute backward)
    • perform once
Set 3
  • Bench dip
  • Single-Arm Overhead Rope Tricep Extension 
  • Reaching Medicine Ball Lunge: Move a medicine ball from your upper left to your lower right as you lunge, and alternate sides
    • repeat 2 to 4 times
Set 4
  • Medicine Ball Slam: Grab a comfortably heavy medicine ball and slam it on the floor
  • Wall Climb (for 1 to 2 minutes): Climb a wall to work both your upper and lower body
  • Ladder Drill: Step as fast as you can through a ladder lying on the ground, lifting your knees as high as possible
    • repeat 2 to 4 times 
Set 5
  • Staggered Stance Squat with Calf Raise: With one foot slightly in front of the other, squat, then rise and do a calf raise
  • Twisting Shoulder Press: Rotate your torso as you press the dumbbells overhead
  • Lying Medicine Ball Woodchop: Lie on a bench and move a medicine ball from over your head to one side of your body, and repeat on other side
    • repeat 2 to 4 times
Set 6
  • Stationary Bike (1 minute sitting followed by 1 minute standing)
  • Stairclimber (1 minute without holding onto the handrails
    • perform once

Tuesday — Cardio

Choose one or more cardio machines at the gym or a sport of your choice, and keep moving for 30 to 45 minutes, varying the intensity and pace.

The key to this is to keep changing it up so your body never becomes bored and biomechanically used to one action.

Wednesday — Supersets

Set 1
  • Wide-Grip Lat Pulldown
  • Swiss Ball Crunch with Medicine Ball Toss: Lying on a Swiss ball with your arms overhead holding a medicine ball, crunch up and throw the medicine ball forward to a partner, then have them throw it back to you, and repeat
  • Jump Squat: Squat down until you are at a 90 angle, then explode upward, jumping as high as you can and landing once again into your next squat
    • repeat 2 to 5 times
Set 2
  • Stairclimber (1 minute both legs, 1 minute left leg, 1 minute right leg, then 1 minute both legs again)
  • Jump rope (100 to 200 skips as fast as possible)
    • perform once
Set 3
  • Angled Pullup Single-Leg, Single-Arm Bent-Over Row: Stand on your right leg, bend over and perform a row with your left arm, then switch sides
  • Hook Punches (40 to 60 hooks thrown into a punching bag)
    • perform once
Set 4
  • Stair Suicides: Run up 10 stairs, then back down; repeat, increasing stairs to 20, 30, 30, 20, and 10
    • repeat twice with a 60- to 180-second rest in between
Set 5
  • Uneven Barbell Curl: Place hands in a shoulder-width grip, move one hand toward the center, and curl; after reps are completed, move the other hand to the middle and repeat
  • Single-Arm Dumbbell Shrug: Holding a dumbbell in one hand, with the other hand against the small of your back (palm facing out), shrug upward; switch sides
  • Calf Raises
    • repeat 2 to 4 times
Set 6
  • Cycle (3 minutes)
  • Dumbbell Deadlift to Curl: Bend over and grab dumbbells, palms facing inward, then move to an upright position and curl the weights to your shoulders, rotating palms as you move upward; reverse wrist position as you lower them to the starting position
  • Cable Crunch: Kneeling in front of a cable machine, hold the rope attached to the cable near your ears, curl down into a crunch position, hold, then return to start
  • Barbell Wrist Curl
    • perform once

Thursday — Cardio

  • Cardio
    • Repeat Tuesday’s workout (but change activities)

Friday — Supersets

  • Supersets
    • Repeat Monday’s workout


  • Rest

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