Stage Four

Stage Four:

The Maintenance Stage

If you’ve finished the previous three stages ‘The Maintenance Stage‘ offers two options as what do do.

Option 1: If you find that you need to build more muscle you can cycle between stage two and stage three of the workout until you’re satisfied with your physique. It’s most efficient to switch between these two stages every two months, this way you’ll maximize your gains.

Option 2: It is likely that you are happy with your physique by the time you get to this stage. If you want to maintain your current physique without getting any bigger you can start with our maintenance workout. This workout focusses on maintaining your gains without making any more progress in muscle mass.

The Fitness Model Maintenance workout 

Exercise Sets Reps
Skull Crushers 3 10
Bicep Curls 3 10
Rope Pull-Downs 3 10
Pull-Ups 3 10
Dips 3 10
Wide Grip Pull-Ups 3 10
Seated Rows 3 10

Exercise Sets Reps
Bench Press 3 10
Overhead Dumbbell Press 3 10
Flat Bench Dumbbell Fly’s 3 10
Lateral Dumbbell Raise 3 10
Barbell Shrugs 3 10
Forearm Curls 3 Failure
Yoga Ball Crunches 3 Failure

Exercise Sets Reps
Squats 3 10
Calf Raises 3 10
Leg Extensions 3 10
Weighted Crunches 3 10
Hanging Knee Raises 3 10
Abdominal Bicycle 3 10

Cardio Routine Daily Schedule
Day Time Length
Monday Pre-Workout 10-15 mins
Tuesday Morning 30 mins
Wednesday Pre-Workout 10-15 mins
Thursday Morning 30 mins
Friday Pre-Workout 10-15 mins
Saturday Morning 30 mins
Sunday Morning 30 mins

During the maintenance workout use the diet guide and supplement guide from the first stage.