A Fitness Models Workout Routine: How Would An Abercrombie Model Workout?
Who is more physically attractive: a bodybuilder or an Abercrombie model? I think the vast majority of people would say that the Abercrombie model easily wins that contest. So why are so many people still obsessed with bodybuilding workouts? Wouldn’t it be better to emulate a fitness models workout routine to develop lean, defined muscles? This of course begs the question: how would an Abercrombie model workout?
There are two critical components to any fitness routine: diet and exercise. Both have their place in developing the fitness model look. Diet provides the best means for cutting fat while exercise provides the best means to build lean muscle mass. These can be combined in a multi-phase approach that will help you build a body like an Abercrombie model.
Phase 1: Lose Excess Fat, Build Lean Muscles
In my opinion, the defining features of an Abercrombie model are six pack abs and lean, dense muscles. I think it’s best to focus on getting six pack abs before working on increasing the size of your muscles. In order to get six pack abs, you need to combine a fat burning, high intensity workout with a restrictive diet. At this stage, your workout should include low rep, heavy weight strength training. It’s best to shoot for 4-5 sets of 3-5 reps without training to failure. Always stop one rep short of fatigue. Here are some exercises I recommend:
Chest: Bench Press, Incline Press
Back: One Arm Row, Weighted Pullups
Shoulders: Standing Shoulder Press, Seated Shoulder Press
Biceps: Straight Barbell Curls, Sitting Dumbbell Curls
Triceps: Closed Grip Bench Press, Weighted Dips
Abs: Planks, Renegade Rows
You can split these exercises into a 2 day routine that you perform twice weekly for a total of 4 workouts per week. While your muscles may appear smaller in size, they will be tighter, stronger, and more aesthetically pleasing; they won’t look soft like a bodybuilder’s. You’ll notice that I did not include any direct leg training above. That’s because I don’t think big, thick legs are a key feature of an Abercrombie model. I’m convinced that you can get lean enough legs simply by performing high intensity interval training (HIIT).
HIIT is very important during this first phase. A proper HIIT workout routine can really help you blast fat. Here is my recommendation:
2 minute warm up
8 minute HIIT: 15 second sprint followed by 45 second jog
25 minute steady state cardio
10 minute HIIT: 1 minute fast run followed by 1 minute slow jog
Finally, do not underestimate the importance of diet. You can only workout so long and so hard. Dieting is where you can really lose fat fast. Whether you track all your calories, monitor your weight daily, or practice intermittent fasting, you need to ensure you eat at a caloric deficit.
Phase 2: Increase Muscle Size Without Gaining Fat
If you’ve successful made it through the first phase and reduced your body fat to the point that you can see your abs, you can begin the second phase. Your overall goals will impact how you implement this phase. If you simply want to quickly increase the size of your muscles, you can perform a weight lifting routine to “shrink wrap” your muscles while maintaining the same calorie restrictive diet. If you want to add a lot of muscle mass, then you can gradually begin eating more calories. Be careful not to eat too much though as you can only really add so much muscle without gaining fat.
If you just want to shrink wrap your muscles, then check out this video:
If you’re trying to gain a lot of muscle mass, the best muscle building workout will train your muscles to failure. Instead of low rep sets, you’ll need to perform high rep sets and ensure your muscles are fatigued on each exercise. If you’re trying to add a lot of muscle mass over time, then an important part of this phase is that you have to gradually move from training to fatigue to strength training again. If you train your muscles to fatigue for too long, you will get the puffy bodybuilder look. At that point, you need to revert back to low rep, heavy weight strength training to get lean, defined muscles.
The Fitness Model Look
As you can see, a fitness models workout routine needs to focus on reducing and keeping off fat while toning or even increasing muscle size. An Abercrombie model workout routine would include high intensity exercising to lose fat combined with strength training to build dense, defined muscles. This will lead to a lean, athletic look. At that point, an Abercrombie model workout could either switch to “shrink wrap” the muscles to provide a tighter, more muscular appearance or switch to a muscle gaining program to add a little more bulk. After training to failure to increase muscle mass for long time, a fitness model must eventually revert back to low rep, heavy weight strength training to avoid the soft bodybuilder look. Overall, I’d encourage you to set aside the bodybuilding approach and embrace a fitness models workout routine.
Not Your Average Fitness Tips
- An ideal goal is to get the Abercrombie model look
- Start by getting really lean: perform a high intensity workout to burn fat and perform low rep, heavy weight strength training to build dense muscles
- After you’re lean, gain a little muscle mass: either “shrink wrap” your muscles to add some immediate size or perform a full muscle building workout to gain more bulk
- If you do a full muscle building workout, make sure you switch back to low rep, heavy weight strength training at the end to avoid the soft, puffy look
Related posts:
- Exercise Plan for Women: Victoria Secret Model Workout Routine and Diet
- Marine Workout Routine, Army Special Forces Workout Routine, and Navy SEAL Training Program
- The Best Cardio For Weight Loss: A HIIT Workout Routine to Burn Belly Fat Fast
- Intense Home Workout: Strength Training Routine and HIIT Routine
- My Workout Routine: Blasting Fat As Quickly As Possible and Getting Lean, Defined Muscles
Posted in Best Workout Routines
Hey Dave,
You are right on the money with this post. It seems like people are finally starting to realize that the muscle head look is out, although was it ever really in? I used to think it was, lol! I tried and tried to be a musclehead for years, lucky for me, my body didn’t respond as well as I wanted it to.
So now after seeing the light I am happy to find out that I was doing okay all along!
Dave,
The difference between the bodybuilder look and the “Abercrombie” model is this: guys like the bodybuilder look while women like the A&F look.
Think about who buys comic books, bodybuilding magazines, and watches wrestling (all featuring crazy huge dudes). It’s all guys!
But if you look at the men in magazines women read and shows they watch, they all look like the models. I dunno about you, but I’d rather be impressing girls than dudes!
As a former model I can tell you that none of the male models I knew ever looked like bodybuilders. They wouldn’t get work if they did, I’m pretty sure I never went to a casting for a “clown pants” or cut off shirt clothing company
And I have to agree with Darrin, I think it’s guys that find huge muscles impressive, not women. Plus I think being fit, healthy and athletic looking is more appealing, who wants to look like they spend there whole life in the gym building too much muscle, that isn’t even functional in the real world?
Darrin, very comprehensive post. This is my philosophy too – alternating between size and strength.
Y.
Men think the women want bodybuilding, woman really want the Abercrombie.
Great total plan to get the hot bod.
I’ll try incorporate the Hiit outline to my cardio and see how it goes
Kelly,
Completely agree that the musclehead look is overrated. One problem is that I grew up idolizing action heroes like Arnold.
Darrin,
Spot on analysis, wish I thought of that! Some of that bias stems from what I mention about Arnold. The heroes that I grew up with were all big, muscular guys.
David,
Building big, puffy muscles is definitely a big time waster. Despite their appearance, most bodybuilders aren’t even strong.
Yavor,
Switching back and forth works well. The thing most people get confused about is that low rep, heavy weight training leads to strength and density while high rep, fatigue training leads to bigger, but softer muscles. Most people think high rep training “tones” muscles.
Raymond,
You’re already very lean so I don’t think you need to change a thing about your routine. There is definitely a division between what women want and what men think women want though.
Dave
I’m trying to get my physique right in the middle between a natural bodybuilder’s and a model like some of those Abercrombie guys. Almost there. Some of those models are a little too lean in my opinion. Yeah, they have good definition and a six pack, but not much muscle.
Good post.
Dan
Dan,
I agree that you have to find the balance that works right for you. They key is adding muscle in the right place as well.
Dave
I agree 100% Dave its better to get learn first then add muscle.
Louis,
Everyone wants to rush to add muscle, but I definitely think lowering body fat is a better starting place. In a way, after getting lean, your body is primed to strategically add fat free muscle.
Dave
Hey Dave,
What do you think about alternating between strength workouts like the one you talked about above and muscle building workouts? Instead of only doing strength and slimming down too much?
Parker,
You could definitely alternate between low rep heavy weight training and more traditional bodybuilder workouts that involve high rep training to failure. However, I’ve found that the low rep training actually gives the most defined muscles. Heavy weight training to failure increases sarcoplasmic fluid in the muscles which can make them look a little softer. Slimming down in my opinion is more about diet. As long as you’re lifting, the size of your muscles won’t shrink.
Dave
Could you possibly change this to apply to a woman’s workout? I have a small frame naturally, and have always worked toward building and defining muscle on it–yesterday I was told by a modeling agency that if I could reduce the muscle on me (specifically in my legs), that they’d opt to sign me.
This goes against everything I’ve ever advanced for in the gym (the Gold’s gym in Venice, CA, btw, you can imagine the guys there), and frankly scared me. Since yesterday I’ve received quite a few different approaches on how to achieve this. I guess I’m just worried that I’ll lose all definition by cutting down on muscle.
Suggestions?
Ainslee,
I actually wrote a post about the Victoria Secret model workout:
http://www.notyouraveragefitnesstips.com/best-workout-routines/exercise-plan-for-women-victoria-secret-model-workout-routine-and-diet
It’s not unusual for women, and sometimes men, to have legs that are perceived as too muscular. My recommendation would be to perform marathon cardio. That’s medium intensity cardio done for long durations. I never recommend it except if you want to lose muscle on purpose. For the best effect, train in a fasted state and don’t eat for a couple hours after. Also, stop training your legs with weights…no more squats, deadlifts, etc. Visual Impact for Women actually has an entire chapter dedicated to losing muscle on purpose. I’d recommend checking that out for more tips.
Happy to help further if I can. Good luck!
Dave
Thanks for the response Dave. Strength training does seem to make more sense. Great article.
Parker,
Let me know if you have any other questions along the way.
Dave
I think a perfect example of someone in the public eye who was formerly beefy and now is lean is: Mario Lopez. I never really thought he was all that good-looking. He was way too pumped up IMO back in the early 90s. Well, fast forward to a few years ago when he was doing the press junket promoting his fitness book and I was floored. He looked amazing (although it did help that his hair was cut differently too); lean but still muscular. He’s an example of someone who looks so much better leaned out instead of pumped up. The women I know prefer that fitness model look to beefy any single day.
Toni,
I think getting lean is becoming more and more trendy…this is a good thing. Guys seem preprogrammed to think that bigger is always better but most women would probably prefer a fitness model instead of a bodybuilder.
Dave
Just about to start Turbulence Training, I’ll report back in a few weeks
James,
Good luck with Turbulence Training. I hope you see good results.
Dave
friend,
thank you for this valuable information,
now i am doing my workouts without any specific goals….
doing thats all….
now i came to knew, what kind of look i need…
i was seeking for a model workout routine, and i got it from u..
I totally agree that woman like the model look over the muscle head look. In the first phase is carb limited?
Melissa,
You don’t necessarily have to limit carbs all the time to lose fat. I like to do carb cycling where I have more carbs on workout days and less on off days. If someone was preparing for a photo shoot, then I’d definitely recommend limiting carbs so that the muscles tighten up nicely without any extra water weight.
Dave
Dave,
First, thank you for this invaluable information. It’s a relief to find a blog/website without eventually finding out the writer has ulterior motives of peddling (usually) useless supplements.
My main goal is to get in shape for bouldering. Before being too knowledgeable, I followed the bodybuilder routine of bulking (low reps, high weight to build power) and cutting . Looking around for a cutting routine, I stumbled upon your website!
I got the power, but now I’m looking to get rid of my fluffy hip halo so my fatty weight belt won’t stop me from climbing a V7! I’m stopping going to the gym all together and going to concentrate on climbing from now on.
Could you take a quick look at my following schedule and give it a thumbs up? (or thumbs down!) I’d feel much more confident knowing I have the Official Approval of Dave
Mon HIIT
Tue Climbing
Wed 24h fast (1:00pm～)
Thurs Climbing
Fri HIIT
Sat Climbing or rest
Sun 24fast (1:00pm～)
Thank you again. Stay awesome!
Grant,
Thanks for all the compliments although I don’t think you need any approval from me, especially if you’re planning to conquer a V7! For what it’s worth, I think your overall routine looks great. The climbing will keep you in excellent shape and will certainly improve your functional strength since your main goal is to get stronger at bouldering. HIIT should help you burn some fat and the 2 days of Eat Stop Eat intermittent fasting should also allow for fat burning. Looks like a good recipe to stay strong, lose fat, and get lean to me!
The only other advice I’d offer is to keep an eye on your weekly diet. The 2 days of intermittent fasting should offset any damage you might do on other days but if you find you’re not losing any weight, then you might have to go a little more restrictive on non-fasting days as well. Additionally, if you find it’s actually getting more difficult to do climbing workouts, you might be overtraining or losing muscle mass. In that case, you might want to slow down the fat loss and focus on preserving muscle.
Hope everything goes well and feel free to ask me anything else along the way.
Dave
And all that time I spent bodybuilding! What a waste of time. I wanted the abercrombie look but had no idea how to get it. Now I have been inspired. Nice post.
Zeeshan,
Glad you enjoyed the post. Thanks.
Dave
What woould be considered a good restrictive models diet? I am confused because some say eat more and excercise more others say restrict calories and workout more…than some say snack often to keep metabolism in speed …others say fast???? All i know is that i fractured my ankle 4 months ago and was told not to exercise for the first three months..now i am finally trying to get back in shape because i put on 13lbs mainly on my stomach..because i do photomodeling for a living i am gonna be out of work till i lose this! It seems so hard to lose it because there are so many opinions and strategies out there. If i want to lose fat and weight quick with the least muscle loss how would i go about it? what would i eat and keep my calorie intake around? Also do i do cardio on a empty stomach? I am also a vegetarian so how would i keep carbs low? thank you for all your help that you give all of us!
wgt: 135
hgt: 5’6
Melissa,
Welcome back. Sorry to hear you fractured your ankle. It’s certainly a tough situation but I’ll bet you can successfully get back to where you were. Generally speaking, it’s easier to do that than to break through a plateau.
It’s hard to put everything out there at once, but here are some general guidelines. Shameless plug, but I include a lot of these in my free reports (check out the top of the page or let me know if you’d like me to email them to you).
Diet: eat around 10x your target weight in calories. It looks like you’re targeting around 120 so shoot for 1,200 calories per day. I like to do calorie cycling where I eat more calories on exercise days and less calories on non-exercise days (generally through intermittent fasting). To preserve muscle mass, try to get 0.7-0.8x your body weight in protein. If you’re into carb cycling or low carb in general, you’d have to eliminate some fruits and vegetables. Personally, I don’t like completely eliminating carbs since I don’t react well and I seem to lose muscle. That being said, I avoid refined sugar except on cheat days. Carbs are naturally kept low on intermittent fasting days as well. Speaking of cheat days, I generally recommend including 1 day per week where you eat whatever you want within reason. If you’re trying to rapidly lose weight over a short time period, then you might not want to do this. If you have a longer term horizon, cheat days can help keep your metabolism elevated and provide a nice psychological benefit.
Exercise: again, what you do will vary on how fast you want to lose weight. You can really ramp up your routine doing 5-6 days per week for 4-6 weeks at a time but longer term that can potential lead to burnout. You’ll want to include resistance training (arms only in my opinion; why build bulky legs?) and cardio (HIIT is best for slim, toned legs). Throw in some core exercises as well. I would do 3 days of resistance training and 3 days of cardio. For resistance training, stick to compound movements like bench press, shoulder press, pullups, pushups, etc. If you really want to ramp up fat burning, then perform some circuit training or boxing at the end of the workout. If you’re really ambitious, top that off with some steady state cardio. For cardio, read this post and let me know if you have questions:
http://www.notyouraveragefitnesstips.com/best-workout-routines/best-cardio-for-weight-loss-hiit-workout-routine
I like doing morning cardio on an empty stomach. I find it’s the most effective way to burn fat. After cardio, I wait 1-2 hours before eating. It’s best to have your largest meal of the day at that time. Same thing goes for resistance training although I can’t always wait 1-2 hours.
I can delve deeper into other strategies if necessary. Hope that gives you some ideas though.
Dave
Some good points there. I think it is a bit much for beginners though especially the HIT. Definitely along the right lines though with the high intensity stuff and the lifts. I’d also add some super sets in down the line. It’s all about intensity though. The problem with trying to look like the Abercrombie Model is that to get to that stage where you so cut with really good abs means getting your fat level to less 10% which is really too low.
Eve,
It is a challenging approach for beginners. I think getting as low as 7-8% body fat can still be healthy. Obviously there’s a minimum and you don’t necessarily want to stay too low for too long. You can look pretty lean and defined while being at a reasonable body fat though.
Dave
I started Turbulence Training in late Aug, thought I report back on the results. Up until Xmas I have lost 5.7kgs and almost 5% body fat.
Had a bit of a ‘blow-out’ over the holiday period, gained 1.5 kgs and 1% body fat. I’m now back on the program. Will report back in a month or two.
James,
Sounds like a great experience with Turbulence Training. Holiday weight gain is almost inevitable unless you stay completely focused. Hope you continue to see good results.
Dave
When should I do abs? I figured doing them on HIIT (non-lifting) days wouldn’t be ideal. I normally aim for two or three times a week to end a lift day. What do you think??
Brandon,
Any time you can fit ab training in should be fine. Ultimately, I find that getting good abs is about having low body fat. The key to lower body fat is a good diet and fat burning exercise. 2-3 times per week after lifting works well since abs work your core muscles and exercises like standing shoulder press also work your core. So you end up working all core muscle on the same day.
Dave
Dave,
Thanks that sounds like an ideal way to fit in abs. I had one more question. How would you recommend the splits for the weight lifting days you described? Every other day for lifting and running on days off?
Brandon,
I’m always changing up routines but you could do a full body workout one day and HIIT the next day. You could also do pushing exercises one day, pulling exercises the next, and HIIT the third day. Or could do one group of antagnostic muscles day 1, another group day 2, and HIIT day 3. Happy to go into more details about any of those approaches.
Dave