Natural Male Model Training: What’s Abercrombie’s Routine Like?

abercrombie training

The workout routine has 5 stages, which includes a bonus stage. Each stage lasts for two months and the bonus cycle is simply 21 days to “wrap your muscles”. All training is done on an empty stomach.

Stage 1: Sarcoplasmic hypertrophy to build muscle mass quickly

This phase uses the principles of bodybuilding, but without the extreme diet plan. It targets high collective fatigue by making use of higher rep sets to fully fatigue the muscle, employing a pyramid technique to result in intracellular growth within the target muscle. Rest will be held for 30 to 60 seconds. Aerobic exercise is done after every workout. The two main varieties of aerobic exercise are HIIT training and the tabata protocol to ensure you build muscle and burn fat. Use a two-day split.

The 2 day split is day 1: chest muscles, shoulder muscles, triceps, abs.

Day 2- Back, biceps, legs, forearms/hands. The diet at this stage is to eat generally healthy foods.

Stage 2: Increase Muscles and Girth

This particular stage further builds on stage one and is the link between stage 1 and 3. You are going to build big, hard muscle tissue and use a popular strength plan that uses 5×5 concepts. In my opinion, it is probably the most satisfying stage and the results are out of this world. It’s still a 2-day split, using the same muscle pairing as stage one. Exactly the same aerobic programs are used once again. The diet is once again flexible and depends on whether or not you have any body fat to get rid of.

Stage 3- Muscular strength along with Definition

Right here is the 2 month cycle where you are going to cut a lot. It is the most difficult phase since more cardiovascular exercise is added and the diet program is very strict. You’re really going to need to motivate yourself when you’re at this stage. The split is ordered differently at this stage and the rep range will be 2-4. The split is:

Day One: Chest Muscles, Back, Abs

The second day will be the muscles of the shoulders, triceps and biceps.

Cardio uses tactical cardio, which is a combination of HIIT training accompanied by 30 minutes of steady cardio.

The diet for this cycle is quite rigid, focusing on high protein, reduced fat, and low carb. In this phase, you follow the principles of intermittent fasting and the idea is to be in fat-burning mode on a regular basis by not raising blood insulin from starchy carbohydrates. Good fat is actually very healthy, but at this particular stage we want to use your body’s subcutaneous fat to fuel your training.

A sample diet for this routine is:

1) A protein shake in water and a piece of fruit

2) Chicken breast salad

3) Protein shake in water and a handful of nuts