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PICTURES: Matt Christianer's six-day workout plan

Matt Christinaer's six-day workout - Australian Iron Man magazine

Matt Christianer talks us through his instinctive, priority-principle workout.

“I typically train six days a week,” said Matt, who emphasised that he is currently dialing back on shoulders and trying to bring up his calves. “For five of the days I always start my workout with calves and end with abs. On leg day I don’t do calves or abs. Since I’m instinctive, this could change.”

Legs, 1 day a week

  • Leg presses    3-8 x 8-20
  • Hack squats    3-8 x 8-20
  • Leg curls    3-8 x 8-20
  • Leg extensions    3-8 x 8-20
  • Stiff-legged deadlifts    3-8 x 8-20
  • Superwide plié squats    3-8 x 8-20
  • Walking lunges    3-8 x 8-20
  • Glute kickbacks    3-8 x 8-20
  • Adductors    3-8 x 8-20
  • Abductors    3-8 x 8-20

Calves, 5 days a week

  • All exercises    3-8 x 10-100

“I typically do three exercises for calves — seated calf raises for the soleus and two exercises for the gastrocnemius.”

Abs, 5 days a week

  • All exercises    3-6 x 15-30

“I always start with a lower-ab exercise and do two exercises for obliques, and two for my middle and lower abs.”

Chest, 1 day a week

  • Incline barbell presses    3-8 x 8-12
  • High cable flyes (high or medium cables)            3-8 x 8-12
  • Flat-bench dumbbell presses    3-8 x 8-12
  • Low-cable ‘scoops’     3-8 x 8-12
  • Sideways seated Hammer Strength 
one-arm presses    3-8 x 8-12

Back, 1 day per week

  • Wide pull-ups    3-5 x 10-20
  • Wide pulldowns    3-5 x 10-20
  • Wide pull throughs    3-5 x 10-20
  • Standing one-arm cable rows (light)     3-5 x 10-20
  • Hyperextensions (no weight) 3-5 x 10-20
  • Shrugs (very light)     3-5 x 10-20

“For back, I concentrate on width and not depth or thickness.”

Biceps, triceps and shoulders (light), 1 day a week

  • Seated incline curls    3-4 x 12-20
  • Standing hammer curls    3-4 x 12-20
  • Cable spider curls (for peak)    3-4 x 12-20
  • Skull crushers    3-4 x 12-20
  • Rope extensions    3-4 x 12-20
  • Cable extensions (no handle)    3-4 x 12-20
  • Light presses    3-4 x 10-15
  • Rear-delt flyes    3-4 x 10-15
  • One-arm barbell laterals (per side)    3-4 x 10-15
  • Plate front raises
  • (drive the bus)    3-4 x 10-15
  • Smith-machine upright rows    3-4 x 10-15

SEE PICTURES: Matt Christianer's championship physique>>

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Photo credit: Michael Neveux

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