Train with FITENIUM app! – Routine definition
This definition routine is suitable when you are in a late definition phase, when we cannot tolerate a lot of workload and it is interesting to include a little cardiovascular work to maintain a caloric deficit and continue progressing.
To do this, this muscle definition routine is divided into three blocks. The first is a superset with a basic exercise and its antagonist, to then do two blocks in a triset. In this way we managed to train quickly and gain some time to do cardio.
At this point, most likely you will not be able to progress in loads so focus on maintaining strength and you will have the next phase of volume (in which we hope you do not fall for these myths)
Guidelines:
1. Weekly Division of the Routine:
Monday: Torso
Tuesday: Leg
Wednesday: Active Rest
Thursday: Torso
Friday: Legs
Although in general this gym definition routine is designed to go to the gym four days, if for some reason you can only go three days a week, you can do four days of this routine and start the following week with the training that was missing.
What is active rest? It consists of resting from our PHAT powerbuilding routine, but continuing to be active by doing some moderate activity with a moderate pace and duration. Examples of active rest: yoga or stretching session, 45-60 minute walk, foam roller routine, riding a bike… there are options for all tastes.
2. Rest between sets:
This routine has a great weight of multi-joint exercises to lower repetitions, so in order to maintain performance you have to have long rests between series. The rests are variable according to our sensations or you are afraid to rest 4 minutes if you feel fatigued before your last series of Deadlift, but if you feel fresh go for the next concentrated series.
3. Effort:
Given the predominance of multi-joint exercises, we do not recommend training near failure if we want to maintain performance and technique throughout our sets. As a general rule in compound exercises we recommend training with a weight that allows us to do 2 or 3 more repetitions. In the more analytical exercises we recommend training with a weight that allows us to do 1 or 2 more repetitions.
If we are beginners we can apply a linear weight progression and almost every week we will be able to lift more weight than the previous one, but if we are already intermediate we recommend other types of more complex progressions that we will talk about later.
4. Warm up and stretch:
The warm-up will be the same every day for our muscle definition routine, it is VERY IMPORTANT never to skip the warm-up and stretching before doing the dumbbell exercises at home if we want to continue progressing without injuries.
| Exercise | Sets | repetitions | Grades |
| Low Intensity Cardio | 1 | 5-10 min | 100-135 PPM |
| Front leg swing | 2 | 12 | watch video |
| Side leg swing | 2 | 12 | watch video |
| activate gluteus | 2 | 15 cover | watch video |
| Trapeze Raise | 2 | 12 | Watch Video |
| Elbow Internal Rotation | 2 | 12 | Watch Video |
| External Rotation Elbow | 1 | 12 | Watch Video |
5. When should I change the definition routine?
Many people wonder how long we can do this gym definition routine and continue to get results, the answer is simple until you finish your definition! If you like training this way, it fits your lifestyle and you keep making progress, there is no reason to change this routine for another. If our goals change or we want another distribution of days, we can opt for another type of routine such as the super series routine or a dumbbell routine if you train at home.
Our recommendation is that if you are a beginner, stick with this gym definition routine for the duration of the final phase of your definition.
6. And the diet?
To make truly significant progress in the gym, diet is just as important as training if not more. Avoid processed foods, eat a reasonable amount of protein for your weight and training level, and calculate a caloric deficit to accompany your cutting routine. With this cutting routine we only reduce the volume a bit to cram in a little more cardio and expend some extra calories, but if you don’t have a fat loss diet to go along with it you won’t get results.
The Definition Routine
Day 1: Torso
| Exercise | Sets | repetitions | Rest |
| SS1 Weighted Pull Ups | 3 | 5-5-5-5 | 0 blanket |
| SS1 Press Militar | 3 | 8-8-8 | 120 sec |
| SS2 Incline Dumbbell Press | 3 | 8-8-8 | 0 blanket |
| SS2 T-Bar Row | 3 | 12-12-12 | 0 sec |
| SS2 Lateral Raises | 3 | 15-15-15 | 90 blanket |
| SS3 Hammer Curl Pulley | 3 | 12-12-12-12 | 0 blanket |
| SS3 Cable Triceps Extension | 3 | 12-12-12-12 | 0 blanket |
| SS3 Facepull | 3 | 12-12-12-12 | 60 cover |
| Interval Cardio | 5 | 90s-90s-90s-90s-90s | 15 cover |
Day 2: Leg
| Exercise | Sets | repetitions | Rest |
| SS1 Barbell Squat | 3 | 5-5-5 | 0 sec |
| SS1 Romanian Deadlift | 3 | 8-8-8 | 120 sec |
| SS2 Incline Press | 3 | 10-10-10 | 0 sec |
| SS2 Twin Extension in Press | 3 | 12-12-12 | 0 sec |
| SS3 Pulley Crunch | 3 | 15-15-15 | 90 sec |
| SS3 Quadriceps Extension | 3 | 10-10-10 | 0 sec |
| SS3 Pulley Hip Thrust | 3 | 12-12-12 | 0 sec |
| SS3 Abdominal Roller | 3 | 15-15-15 | 60 sec |
| Incline Treadmill Cardio | 1 | 10 minutes | 60 sec |
Day 3: torso
| Exercise | Sets | repetitions | Rest |
| SS1 Press Bank with Bar | 3 | 5-5-5 | 0 sec |
| SS1 Oar with Bar | 3 | 8-8-8 | 120 sec |
| SS2 Close Grip Pulley Pulldown | 3 | 8-8-8 | 0 sec |
| SS2 Dumbbell Military Press | 3 | 8-8-8-8 | 0 sec |
| SS2 Dumbbell Fly | 3 | 12-12-12 | 90 sec |
| SS3 Birds with Contractor Machine | 3 | 12-12-12 | 0 sec |
| SS3 Bicep Curl on Polea | 3 | 10-10-10 | 0 sec |
| SS3 Cable French Press | 3 | 10-10-10 | 60 sec |
| Interval Cardio | 5 | 90s-90s-90s-90s-90s | 15 cover |
day 4: Leg
| Exercise | Sets | repetitions | Rest |
| SS1 Barbell Deadlift | 3 | 5-5-5 | 0 blanket |
| SS1 Front Squat in Multipower | 3 | 8-8-8 | 120 blanket |
| SS2 Hip Thrust | 3 | 8-8-8 | 0 sec |
| SS2 Quadriceps Extension | 3 | 10-10-10-10 | 90 blanket |
| SS2 Pulley Crunch | 3 | 10-10-10-10 | 0 sec |
| SS3 Hip Adduction | 3 | 8-8-8 | 60 cover |
| SS3 Good morning with Barra | 3 | 12-12-12 | 60 cover |
| SS3 Abdominal Roller | 3 | 15-15-15 | 60 cover |
| Incline Treadmill Cardio | 1 | 10 minutes | 60 sec |
With our definition gym routine and the complementary information you can now get the most out of the muscle definition phase. Don’t forget to record your progress and upload it to Fitenium!
