MH MVP Gen2 Corygregory Final4 6595b10a66887

Reveal lean,
sculpted muscle
in 4 weeks
with this time-
saving plan from
45-year-old
trainer (and dad)
Cory Gregory
SHRED
YOUR
DAD BOD
CORY PIEHOWICZ:
SHRED YOUR DAD BOD
TABLE OF CONTENTS
Program Overview............................... 02
What You Need to Know....................... 03
The 4-Week Plan

Week 1 .................................................. 05
Week 2 .................................................. 2 1
Week 3.................................................. 27
Week 4 .................................................. 33
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1 MEN’S HEALTH MVP (continued )

SHRED YOUR DAD BOD
I
T’S NOT EASY TO BUILD MUSCLE. And it’s even harder
when you don’t have much time. And the older you get, the
less time you’ll have. From work to commute to kids to more
commute, you don’t always have the bandwidth and energy to
train every single day for muscle and strength.
Cory Gregory gets that. The 45-year-old trainer, who’s also a

father of three, has spent years balancing both parenthood
and his love of training – and that experience has helped him
crack the code on muscle-building after age 40. His first Men’s
Health workout program showcases that philosophy, letting
you pack on muscle and strength and redefine your body in
just 40 minutes a day, four days a week.
YOU’LL FOCUS ON SEVERAL KEY IDEAS IN THIS PROGRAM

• High-volume sets. Heavy weights aren’t the only path to mus-
cle and strength. You’ll focus on high-rep sets done at high
intensity to stimulate improvements in muscle and strength.
You’ll do all exercises in this workout with either dumbbells
or bodyweight too, which means you’ll almost always be able
to get your workouts in, even if you’re stuck in a hotel gym.
• Supersets and trisets. Since you’re working with lighter
weights, you won’t need to rest your body as long between
sets and you can employ more supersets, trisets, and circuits.
That’ll let you squeeze more work into less training time.
• Cardio. As much as you want to build muscle, you also need
to hone your heart and lung capacity. You’ll get that in quick
cardio sessions peppered in throughout the week.

SHRED YOUR DAD BOD
WHAT YOU NEED TO KNOW

How often will I train?
You’ll train four days a week on this routine, and each session will last
about 40 minutes. Ideally, you’ll do these critical workouts on Mondays,
Wednesdays, Thursdays, and Fridays; if that doesn’t work out, you can
always adjust the schedule just a bit. There are also two optional workouts
in each week, designed to help you burn a few more calories and get even
more active with your lifestyle.
What do I do on rest days?

You have three rest day opportunities in this program; utilize them smartly.
On two of those rest days, we’ve listed an optional workout. If you’re game,
take that on. On the third rest day, aim to take a break. This doesn’t mean
sitting on the couch all day, though; it just means not locking yourself into
a rigid workout.
What equipment will I need?

You’ll need a pair of dumbbells and a bench to get through the strength
workouts. It also helps to have a stopwatch (although your iPhone timer
can work well, too). If you have multiple pairs of dumbbells, or a set of
adjustable dumbbells, that’s even better.
How do I choose my weights?

If you have multiple sets of dumbbells, work to go as heavy as you can on
each exercise with good form. If you’re looking to pick up a set, think of
getting a pair of 25-pound dumbbells. You’ll do many exercises on time
(instead of counting reps) in this workout, so light dumbbells can work well.
What if I fall short on my reps?

It happens, especially as you work with heavier weights. Just rest for
5-10 seconds, then pick up the weights again and continue the set, aiming
to hit your rep target.

SHRED YOUR DAD BOD
What happens if I need to rest during a timed set?

Very often in this workout, instead of counting reps, you’ll do as many reps
as you can in, say, one minute. And yes, that can get fatiguing. If time isn’t up
but you simply can’t do any more reps without breaking form, briefly put the
weights down (or stop doing the exercise, if it’s bodyweight) and take 3 to 5
deep breaths. Then resume the set. Do this as many times as you need before
you’re out of time.
How do I warm up for each workout?

You’ll warm up for exactly six minutes, doing jumping jacks, reverse lunges,
and a plank. Do each move for 40 seconds, then rest for 20 seconds.
Do 2 rounds.
Weekly Schedule
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
TOTAL-BODY REST PUMP BODY- FULL- REST/ ACTIVE

TONE- AND CITY WEIGHT BODY BONUS REST
SETTER RECOVERY ARMS MUSCLE PUMP ACTIVITY

SHRED YOUR DAD BOD
WEEK 1 Learn the exercises and the pace of the workouts. Focus on
lights-out consistency this week: Aim to not miss a session, and hit all your
reps with complete focus.
MONDAY:
Week 1
Total-Body Tone-Setter
Directions: Do each of the circuits in order. Rest minimally between each round of the
circuit. Finish the workout with your cardio/conditioning session. If you have access to a
Week 2
treadmill, set it to a 5- or 10-percent incline, then walk for 15 to 20 minutes. No treadmill?

Take a 15- to 20-minute walk anywhere you want. If you want more of a challenge, do
either walk with a 10-pound backpack.
Circuit 1 (3 Rounds)
Week 3
Pushup and Bench Press Superset:

First, do 10 good-form pushups. Immediately
grab a pair of dumbbells, and lie with your
back on a bench, bells directly over your
shoulders, abs, and glutes tight. Lower the
Week 4
dumbbells to your chest. Press back up.

Do 20 reps.
Bent-Over Row to Single-Arm Row

CLICK
Superset: Stand holding dumbbells at
TAB
TO
your hips, then push your butt back and lower
JUMP your torso until it’s at a 45-degree angle with
TO
WEEK the ground. Keeping your abs tight, row the
dumbbells to your rib cage. Lower. Do 20 total
reps, then immediately do 20 single-arm
dumbbell rows with each arm.
Bodyweight Squat: Stand with your

feet slightly wider than shoulder-width,
core and glutes tight. Push your butt back
and bend at the knees, lowering until your
thighs are parallel with the ground (or slightly
lower). Stand back up. That’s 1 rep; do as
many reps as possible for 1 minute.
Plank: Get into plank position, forearms

on the ground, abs and glutes tight. Hold for
1 minute.

SHRED YOUR DAD BOD
MONDAY (CONT)
Circuit 2
Week 1
Pushup and Incline Dumbbell Press

Superset: First, do 10 good-form pushups
with your feet on a box or bench. Then
grab your dumbbells and lie with your back
on a bench set to a 30-degree angle, abs and
glutes tight, bells directly over your shoulders.
Week 2
Lower the dumbbells to your chest. Press

back up. Do 15 reps.
Dumbbell Row: With your hand gripping

Week 3
a bench or other object for support, knees

bent, and your hips lower than your shoulders,
do single-arm dumbbell row reps. Do 20 reps
per arm.
Week 4
Alternating Reverse Lunge: Start

standing, then step back with your right leg.
Bend at the knees and hips lowering your
body until your right knee is an inch from
the ground. Drive through your left heel and
stand up. Repeat on the other side. That’s
1 rep; do as many reps as possible for 1 minute.
Bicycle Crunch: Lie on your back, lower

back pressed into the ground, legs straight,
hands on your head. Tighten your abs and
drive your right knee toward your chest;
drive your left elbow to your right knee as
you do this. Repeat on the other side,
gradually picking up rhythm. Do as many
reps as possible for 1 minute.

SHRED YOUR DAD BOD
MONDAY (CONT)
Circuit 1
Week 1
EXERCISE WORK SET 1 SET 2 SET 3 SET 4 | REPS SET 5 | REPS

WEIGHT WEIGHT WEIGHT
PUSHUP AND 10 Reps,
INCLINE DUMBBELL Then 20
PRESS
10 Reps, WEIGHT WEIGHT WEIGHT
Week 2
BENT-OVER ROW
AND SINGLE-ARM Then 20
ROW SUPERSET Per Arm
TOTAL REPS TOTAL REPS TOTAL REPS
BODYWEIGHT 1 Minute
SQUAT

Week 3
PLANK HOLD 1 Minute

Week 4
Circuit 2

PUSHUP AND 10 Reps,
INCLINE PRESS Then 20
SUPERSET
DUMBBELL ROW 20 Reps
Per Arm
ALTERNATING 1 Minute TOTAL REPS TOTAL REPS TOTAL REPS

REVERSE LUNGE

BICYCLE CRUNCH 1 Minute
KEEP TRACK OF YOUR PROGESS IN THE CHART

SHRED YOUR DAD BOD
TUESDAY: Rest, Recover, And Move!

Week 1
Directions: Coming off Monday’s workout, you’ll rest today. That means you won’t pick
up a single weight today – but you can sneak in some extra-credit cardio if you want.
If you have access to a treadmill, set it to a 5- or 10-percent incline, then walk for 15 to
Week 2
20 minutes. No treadmill? Take a 15- to 20-minute walk anywhere you want. If you want
more of a challenge, do either walk with a 10-pound backpack.
Week 3
Week 4

SHRED YOUR DAD BOD
WEDNESDAY: Pump City Arms

Directions: Do this workout as two trisets (essentially, a superset of three exercises done
Week 1
“Dumbell hammer back-to-back-to-back

curl” illustrationwith no rest).McLeod
by Kagan During each triset, you’ll do each move for 1 minute without
resting in
for Men’s Health Jan/Feb 2011between moves. Rest for 1 minute at the end of each circuit. Do 3 rounds of each
circuit. If you need to rest for a moment during your 1-minute “work” period, briefly put down
The Best Life: Fitness page
the dumbbells, take 3 to 5 deep breaths, then go back to work. Finish the workout with your
cardio/conditioning session. If you have access to a treadmill, set it to a 5- or 10-percent incline,
then walk for 15 to 20 minutes. No treadmill? Take a 15- to 20-minute walk anywhere you want.
Week 2
If you want more of a challenge, do either walk with a 10-pound backpack.
Triset 1
Week 3
Hammer Curl: Stand holding dumbbells

at your hips, palms facing each other, abs
and glutes tight. Without rocking or shifting
your elbows forward, curl the dumbbells to
your chest. Lower. That’s 1 rep. Do reps for
1 minute.
Week 4
Dumbbell Skullcrusher: Lie with your

back on a bench, dumbbells held directly
over your shoulders, abs and glutes tight.
Without letting your elbows flare out, bend
at the elbows and lower the dumbbells until
they nearly touch your forehead. Press back
up. That’s 1 rep. Do reps for 1 minute.
Overhead Press: Stand holding dumb-

bells at your shoulders, abs and glutes tight.
Without arching your back, press the dumb-
bells overhead. Lower them back to your
shoulders with control. That’s 1 rep. Do reps
for 1 minute.

SHRED YOUR DAD BOD
WEDNESDAY (CONT)
Triset 2
Week 1
Lateral Raise: Stand holding dumbbells at

your hips, shoulder blades squeezed, abs tight,
a slight bend in your elbows. Without rocking
or arching your back, raise the dumbbells out
to your sides, keeping your hands slightly in
Week 2
front of your torso. Pause, then lower. That’s 1

rep. Do reps for 1 minute.
Week 3
Triceps Kickback: Hold light dumbbells

at your hips. Then push your butt back and
bend at the knees and hips lowering your
torso until it’s nearly parallel to the ground.
Squeeze your back muscles and row the
dumbbells up so your elbows are at least even
Week 4
with your torso. This is the start. Now with-

out rocking, straighten your arms, trying to
drive the dumbbells toward the ceiling. Pause.
That’s 1 rep. Do reps for 1 minute.
Dumbbell Curl: Stand holding dumbbells

at your hips, abs and glutes tight, palms facing
in front of you. Without rocking at the hips or
shifting your elbows forward, curl the dumb-
bells up to your chest. Lower with control.
That’s 1 rep. Do reps for 1 minute.

SHRED YOUR DAD BOD
WEDNESDAY (CONT)
Core Superset
Week 1

drive your right knee toward your chest;
drive your left elbow to your right knee as
Week 2
you do this. Repeat on the other side, gradually

picking up rhythm. Do reps for 1 minute.
Plank: Get into plank position, forearms

Week 3
on the ground, abs and glutes tight. Hold for

1 minute.
Week 4

SHRED YOUR DAD BOD
WEDNESDAY (CONT)
Triset 1
Week 1

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS
HAMMER CURL 1 Minute

Week 2
DUMBBELL 1 Minute
SKULLCRUSHER
1 Minute WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

OVERHEAD PRESS
Week 3
Triset 2

LATERAL RAISE 1 Minute
Week 4

TRICEPS 1 Minute
KICKBACK

DUMBBELL CURL
Core Superset

PLANK HOLD TOTAL REPS TOTAL REPS TOTAL REPS

1 Minute

SHRED YOUR DAD BOD
THURSDAY: Bodyweight Muscle

Directions: Do this workout as a circuit, completing all the reps of each move before moving
Week 1
onto the next move. Rest for 1 minute after completing the full circuit. Repeat for 3 to 5
rounds, pushing to complete 5 rounds as you get more familiar with the workout. Finish the
workout with your cardio/conditioning session. If you have access to a treadmill, set it to a 5- or
10-percent incline, then walk for 15 to 20 minutes. No treadmill? Take a 15- to 20-minute walk
anywhere you want. If you want more of a challenge, do either walk with a 10-pound backpack.
Week 2
Circuit
Farmer’s Walk: Hold heavy dumbbells
(or anything heavy you have around the
Week 3
house) at your sides. Tighten your abs, and

squeeze your shoulder blades. Now walk
forward. Tight confines? Just march in place.
Work for 2-3 minutes, aiming to never let
the dumbbells go, and to never take a break.
Week 4
Pushup: Start in pushup position, hands

slightly wider than shoulder-width, abs and
glutes tight. Bend at the elbows and shoulders,
lowering your chest to within an inch of the
ground. Press back up. Do 15 to 20 reps.
Bodyweight Squat: Stand with your feet

glutes tight. Push your butt back slightly then
bend at the knees, lowering until your thighs
parallel with the ground (or a bit deeper).
Stand back up. Do 15 to 20 reps.

SHRED YOUR DAD BOD
THURSDAY (CONT)
Circuit (cont)
Week 1
Alternating Reverse Lunge: Start

standing, then step back with your right leg.
Bend at the knees and hips lowering your
body until your right knee is an inch from
the ground. Drive through your left heel and
stand up. Repeat on the other side. That’s
Week 2
1 rep; do as many reps as possible for 1 minute.
Jump Rope: Elevate your heart rate

Week 3
and work your calves with this classic move.

Do 30-50 reps. Don’t have a jump rope?
Take small, quick hops in place for 30 to
50 total reps.
Week 4
Close-Grip Pushup: Get in pushup

position, hands directly below your shoulders.
Keeping your elbows close to your body, bend
at the shoulders and elbows and power your
chest until it’s an inch from the ground.
Press back up. Do 15 to 20 reps.

SHRED YOUR DAD BOD
THURSDAY (CONT)
Circuit
Week 1
EXERCISE WORK SET 1 SET 2 SET 3 SET 4 SET 5

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS
FARMER’S WALK 2-3 Minutes
PUSHUP TOTAL REPS TOTAL REPS TOTAL REPS TOTAL REPS TOTAL REPS
Week 2
15-20 Reps
15-20 Reps TOTAL REPS TOTAL REPS TOTAL REPS TOTAL REPS TOTAL REPS
BODYWEIGHT
SQUAT
TOTAL REPS TOTAL REPS TOTAL REPS TOTAL REPS TOTAL REPS
Week 3
ALTERNATING 15-20 Reps

REVERSE LUNGE (per leg)
JUMP ROPE TOTAL REPS TOTAL REPS TOTAL REPS TOTAL REPS TOTAL REPS
30-50 Reps
Week 4
CLOSE-GRIP
PUSHUP

SHRED YOUR DAD BOD
FRIDAY: Full-Body Pump

Directions: Do this workout as a timed circuit. You’ll do each of the moves in order. Spend 1
Week 1
minute on each move, then move onto the next. Rest 2 minutes after you’ve completed the full
circuit. Do 2-3 rounds of this circuit.
Circuit
Week 2
Pushup: Start in pushup position, hands

glutes tight. Bend at the elbows and shoulders,
lowering your chest to within an inch of the
ground. Press back up. Do reps for 1 minute.
Week 3
Overhead Press: Stand holding dumb-

bells at your shoulders, abs and glutes tight.
Without arching your back, press the
dumbbells overhead. Lower them back to
Week 4
your shoulders with control. That’s 1 rep.

Do reps for 1 minute.
Dumbbell Curl: Stand holding dumbbells

at your hips, abs and glutes tight, palms facing
in front of you. Without rocking at the hips
or shifting your elbows forward, curl the
dumbbells up to your chest. Lower with
control. That’s 1 rep. Do reps for 1 minute.
Triceps Kickback: Hold light dumbbells

at your hips. Then push your butt back and
bend at the knees and hips lowering your
torso until it’s nearly parallel to the ground.
Squeeze your back muscles and row the
dumbbells up so your elbows are at least even
with your torso. This is the start. Now without
rocking, straighten your arms, trying to drive
the dumbbells toward the ceiling.
Pause. That’s 1 rep. Do reps for 1 minute.

SHRED YOUR DAD BOD
FRIDAY (CONT)
Circuit (cont)
Week 1
Incline Dumbbell Press: Lie with your

back on a bench set to a 30-degree angle,
abs and glutes tight, bells directly over your
shoulders. Lower the dumbbells to your chest.
Press back up. Do reps for 1 minute.
Week 2
Lateral Raise: Stand holding dumbbells at

your hips, shoulder blades squeezed, abs tight,
Week 3
a slight bend in your elbows. Without rocking

or arching your back, raise the dumbbells out
to your sides, keeping your hands slightly in
front of your torso. Pause, then lower. That’s
1 rep. Do reps for 1 minute.
Dumbell hammer curl” illustration by Kagan McLeod
Week 4
or Men’s Health Jan/Feb 2011

he Best Life: Fitness page
Dumbbell Skullcrusher: Lie with
your back on a bench, dumbbells held directly
over your shoulders, abs and glutes tight.
Without letting your elbows flare out, bend
at the elbows and lower the dumbbells until
they nearly touch your forehead. Press back
up. That’s 1 rep. Do reps for 1 minute.
Hammer Curl: Stand holding dumbbells

at your hips, palms facing each other, abs
and glutes tight. Without rocking or shifting
your elbows forward, curl the dumbbells to
your chest. Lower. That’s 1 rep. Do reps for
1 minute.

SHRED YOUR DAD BOD
FRIDAY (CONT)
Circuit (cont)
Week 1

drive your right knee toward your chest; drive
your left elbow to right knee as you do this.
Repeat on the other side, gradually picking up
Week 2
rhythm. Do reps for 1 minute.
Superman Hold: Lie on your stomach,

arms and legs outstretched. Squeeze your
Week 3
glutes and shoulder blades, lifting your legs

and chest an inch from the ground. Hold for 2
seconds, then lower. Do reps for 1 minute.
Week 4

SHRED YOUR DAD BOD
FRIDAY (CONT)
Circuit
Week 1

PUSHUP 1 Minute
Week 2
OVERHEAD PRESS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

1 Minute

DUMBBELL CURL
Week 3

TRICEPS KICKBACK 1 Minute
INCLINE DUMBBELL WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

1 Minute
PRESS
Week 4
LATERAL RAISE 1 Minute WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS
DUMBBELL WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

1 Minute
SKULLCRUSHER
HAMMER CURL 1 Minute WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

ALTERNATING 1 Minute
REVERSE LUNGE
BICYCLE CRUNCH TOTAL REPS TOTAL REPS TOTAL REPS

1 Minute
1 Minute TOTAL REPS TOTAL REPS TOTAL REPS

SUPERMAN HOLD

SHRED YOUR DAD BOD
SATURDAY: Rest, Recover, and Move!

Week 1
Directions: Don’t pick up a weight on this day, and don’t do your standard 15-minute cardio
walk. Instead, work to do something active that’ll challenge your body in a different way. Think
of playing a few rounds of golf or taking a 30-minute bike ride, or do a 1- to 3-mile walk with a
backpack with weight in it.
Week 2
SUNDAY: Rest Day

Week 3
Directions: You’ve worked hard this week, so aim to rest today. This doesn’t mean you need
to not move, though! Be active, but don’t count reps or chase any structured workout. Let your
body and mind recover so you can get back to work next week.
Week 4

WEEK 2
CORY PIEHOWICZ

SHRED YOUR DAD BOD
WEEK 2 You’ve been through this series of workouts once. Now start to lift
heavier and push harder. If you did the minimum amount of rounds on the cir-
cuits last week, push for an extra round this week.
MONDAY:
Week 1
Directions: Do each of the circuits in order. Rest minimally between each round of the circuit.
Rest 1 minute between rounds of the circuit. Finish the workout with your cardio/conditioning
Week 2
session. If you have access to a treadmill, set it to a 5- or 10-percent incline, then walk for 15 to
20 minutes. No treadmill? Take a 15- to 20-minute walk anywhere you want. If you want more
of a challenge, do either walk with a 10-pound backpack.
Circuit 1
Week 3

PUSHUP AND 10 Reps,
PRESS
Week 4

BENT-OVER ROW 10 Reps,
BODYWEIGHT 1 Minute
SQUAT

PLANK HOLD 1 Minute
Circuit 2

PUSHUP AND 10 Reps,
SUPERSET
Per Arm

REVERSE LUNGE


SHRED YOUR DAD BOD

Week 1
Directions: Coming off Monday’s workout, you’ll rest today. That means you won’t pick up a
single weight today – but you can sneak in some extra-credit cardio if you want.
If you have access to a treadmill, set it to a 5- or 10-percent incline, then walk for 15 to 20
Week 2
minutes. No treadmill? Take a 15- to 20-minute walk anywhere you want. If you want more of
a challenge, do either walk with a 10-pound backpack.
Week 3
Week 4

SHRED YOUR DAD BOD

Directions: Do this workout as two trisets (essentially, a superset of three exercises done back-
Week 1
to-back-to-back with no rest). During each triset, you’ll do each move for 1 minute without
resting in between moves. Rest for 1 minute at the end of each circuit. Do 3 rounds of each
Week 2
Triset 1

Week 3


DUMBBELL 1 Minute
SKULLCRUSHER
Week 4

OVERHEAD PRESS
Triset 2


TRICEPS 1 Minute
KICKBACK

DUMBBELL CURL
Core Superset


1 Minute

SHRED YOUR DAD BOD

Week 1
Week 2
Circuit

Week 3
15-20 Reps
BODYWEIGHT
Week 4
SQUAT
30-50 Reps
CLOSE-GRIP 15-20 Reps TOTAL REPS TOTAL REPS TOTAL REPS TOTAL REPS TOTAL REPS
PUSHUP

SHRED YOUR DAD BOD

Week 1
Circuit
Week 2

PUSHUP 1 Minute

1 Minute
Week 3

DUMBBELL CURL

Week 4

1 Minute
PRESS

1 Minute
SKULLCRUSHER

REVERSE LUNGE

1 Minute

SUPERMAN HOLD

SHRED YOUR DAD BOD

Week 1
Week 2
SUNDAY: Rest Day

Week 3
Week 4

WEEK 3
VARSITY CREATIVE TRAEVON ALFORD:

SHRED YOUR DAD BOD
WEEK 3 This week, your goal is to get uncomfortable. Aim to rest less
between rounds of circuits, and push the pace. And battle to take fewer rests in the
middle of your 1-minute intervals. Push hard!
MONDAY:
Week 1
Directions: Do each of the circuits in order. Rest minimally between each round of the
circuit. Finish the workout with your cardio/conditioning session. If you have access to a
Week 2
treadmill, set it to a 5- or 10-percent incline, then walk for 15 to 20 minutes. No treadmill?

Take a 15- to 20-minute walk anywhere you want. If you want more of a challenge, do
either walk with a 10-pound backpack.
Circuit 1
Week 3

PUSHUP AND 10 Reps,
PRESS
Week 4

BODYWEIGHT 1 Minute
SQUAT

PLANK HOLD 1 Minute
Circuit 2

PUSHUP AND 10 Reps,
SUPERSET
Per Arm

REVERSE LUNGE


SHRED YOUR DAD BOD

Week 1
Week 2
Week 3
Week 4

SHRED YOUR DAD BOD

Week 1
Week 2
Triset 1

Week 3


DUMBBELL 1 Minute
SKULLCRUSHER
Week 4

OVERHEAD PRESS
Triset 2


TRICEPS 1 Minute
KICKBACK

DUMBBELL CURL
Core Superset


1 Minute

SHRED YOUR DAD BOD

Week 1
Week 2
Circuit

Week 3
15-20 Reps
BODYWEIGHT
Week 4
SQUAT
30-50 Reps
PUSHUP

SHRED YOUR DAD BOD

Week 1
Circuit
Week 2

PUSHUP 1 Minute

1 Minute
Week 3

DUMBBELL CURL

Week 4

1 Minute
PRESS

1 Minute
SKULLCRUSHER

REVERSE LUNGE

1 Minute

SUPERMAN HOLD

SHRED YOUR DAD BOD

Week 1
Week 2
SUNDAY: Rest Day

Week 3
Week 4

WEEK 4
CORY PIEHOWICZ

SHRED YOUR DAD BOD
WEEK 4 It’s your final week on the program. Now, take things to the next
level. Push as hard as you can!
MONDAY:
Week 1
Directions: Do each of the circuits in order. Rest minimally between each round of the circuit.
Rest 1 minute between rounds of the circuit. Finish the workout with your cardio/conditioning
Week 2
session. If you have access to a treadmill, set it to a 5- or 10-percent incline, then walk for 15 to
20 minutes. No treadmill? Take a 15- to 20-minute walk anywhere you want. If you want more
of a challenge, do either walk with a 10-pound backpack.
Circuit 1
Week 3

PUSHUP AND 10 Reps,
PRESS
Week 4

BODYWEIGHT 1 Minute
SQUAT

PLANK HOLD 1 Minute
Circuit 2

PUSHUP AND 10 Reps,
SUPERSET
Per Arm

REVERSE LUNGE


SHRED YOUR DAD BOD

Week 1
Week 2
Week 3
Week 4

SHRED YOUR DAD BOD

Week 1
Week 2
Triset 1

Week 3


DUMBBELL 1 Minute
SKULLCRUSHER
Week 4

OVERHEAD PRESS
Triset 2


TRICEPS 1 Minute
KICKBACK

DUMBBELL CURL
Core Superset


1 Minute

SHRED YOUR DAD BOD

Week 1
Week 2
Circuit

Week 3
15-20 Reps
BODYWEIGHT
Week 4
SQUAT
30-50 Reps
PUSHUP

SHRED YOUR DAD BOD

Week 1
Circuit
Week 2

PUSHUP 1 Minute

1 Minute
Week 3

DUMBBELL CURL

Week 4

1 Minute
PRESS

1 Minute
SKULLCRUSHER

REVERSE LUNGE

1 Minute

SUPERMAN HOLD

SHRED YOUR DAD BOD

Week 1
Week 2
SUNDAY: Rest Day

Week 3
Week 4
What do I do when I finish this program?

You have a host of training options after you’ve completed this program.
You can take a week off and run through it one more time, pushing for
bigger numbers and more results. Or you can take on another program
from our Men’s Health MVP library.
You can also graduate to another program from Gregory.

Visit corygfitness.com for all of Gregory’s workout programs.
ILLUSTRATION CREDITS // KAGAN MCLEOD: 5 (SINGLE-ARM ROW), 9 (HAMMER CURL) // KYLE HILTON: 5 (BENCH PRESS), 13 (FARMER'S WALK), 14 (CLOSE-GRIP PUSHUP), 16 (TRICEPS KICKBACK ),
17 (DUMBBELL SKULLCRUSHER), 18 (SUPERMAN HOLD) // MATIUS GRIECK: 5 (BENT-OVER ROW), 6 (ALTERNATING REVERSE LUNGE, BICYCLE CRUNCH, INCLINE DUMBBELL PRESS), 13 (BODYWEIGHT SQUAT),
14 (JUMP ROPE); MATIUS GRIECK AND +ISM: 11 (PLANK), 13 (PUSHUP), 16 (DUMBBELL CURL, OVERHEAD PRESS) // PETER SUCHESKI: 6 (DUMBBELL ROW), 17 (LATERAL RAISE)
38 MEN’S HEALTH MVP

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Reveal lean,

What You Need to Know....................... 03

The 4-Week Plan

1 MEN’S HEALTH MVP (continued )

Cory Gregory gets that. The 45-year-old trainer, who’s also a

YOU’LL FOCUS ON SEVERAL KEY IDEAS IN THIS PROGRAM

2 MEN’S HEALTH MVP (continued )

WHAT YOU NEED TO KNOW

What do I do on rest days?

What equipment will I need?

How do I choose my weights?

What if I fall short on my reps?

3 MEN’S HEALTH MVP (continued )

What happens if I need to rest during a timed set?

How do I warm up for each workout?

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

TOTAL-BODY REST PUMP BODY- FULL- REST/ ACTIVE

4 MEN’S HEALTH MVP (continued )

treadmill, set it to a 5- or 10-percent incline, then walk for 15 to 20 minutes. No treadmill?

Pushup and Bench Press Superset:

dumbbells to your chest. Press back up.

Bent-Over Row to Single-Arm Row

Bodyweight Squat: Stand with your

Plank: Get into plank position, forearms

5 MEN’S HEALTH MVP (continued )

Pushup and Incline Dumbbell Press

Lower the dumbbells to your chest. Press

Dumbbell Row: With your hand gripping

a bench or other object for support, knees

Alternating Reverse Lunge: Start

Bicycle Crunch: Lie on your back, lower

6 MEN’S HEALTH MVP (continued )

EXERCISE WORK SET 1 SET 2 SET 3 SET 4 | REPS SET 5 | REPS

TOTAL REPS TOTAL REPS TOTAL REPS

PLANK HOLD 1 Minute

EXERCISE WORK SET 1 SET 2 SET 3 SET 4 | REPS SET 5 | REPS

ALTERNATING 1 Minute TOTAL REPS TOTAL REPS TOTAL REPS

TOTAL REPS TOTAL REPS TOTAL REPS

KEEP TRACK OF YOUR PROGESS IN THE CHART

7 MEN’S HEALTH MVP (continued )

TUESDAY: Rest, Recover, And Move!

8 MEN’S HEALTH MVP (continued )

WEDNESDAY: Pump City Arms

“Dumbell hammer back-to-back-to-back

If you want more of a challenge, do either walk with a 10-pound backpack.

Hammer Curl: Stand holding dumbbells

Dumbbell Skullcrusher: Lie with your

Overhead Press: Stand holding dumb-

9 MEN’S HEALTH MVP (continued )

Lateral Raise: Stand holding dumbbells at

front of your torso. Pause, then lower. That’s 1

Triceps Kickback: Hold light dumbbells

with your torso. This is the start. Now with-

Dumbbell Curl: Stand holding dumbbells

10 MEN’S HEALTH MVP (continued )

Bicycle Crunch: Lie on your back, lower

you do this. Repeat on the other side, gradually

Plank: Get into plank position, forearms

on the ground, abs and glutes tight. Hold for

11 MEN’S HEALTH MVP (continued )

EXERCISE WORK SET 1 SET 2 SET 3 SET 4 | REPS SET 5 | REPS

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

1 Minute WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS