Abercrombie Workout: Transform Yourself Into A Male Fitness Model

You know…there’s a very specific reason why you don’t see pictures of pumped up overly muscular men in clothing stores.

It’s because the majority of people (women especially) are turned off by people with bodybuilder esque  physiques.

Sure, we all say “Damn look at that guy” when we see massive men like Ronnie Coleman or Kai Green walking around, but that’s the extent of it.

My guess is that only about 5-10% of guys actually want to look like a bodybuilder. Most other guys would be perfectly content with physique akin to an Abercrombie model.

Am I wrong?

Abercrombie workout routine

Be honest with yourself. Who looks better, the Abercrombie model or Ronnie Coleman?

Abercrombie workout

The Abercrombie workout below is split up into 2 parts:

  • Part 1: Increase muscle tone without putting on size and lose body fat
  • Part 2: Gain muscle without fat

Part 1

The first part of the Abercrombie workout focuses on losing body fat. Ideally, you should be at least 10% bodyfat before moving on to the Phase 2.

Check out the following articles is you help on losing body fat:

During Part 1 of the workout, your goal is not to build muscle. Instead you’re going to focus on increasing muscle tone without increasing the actual size of your muscles.

This will give you really hard and dense muscles without actually getting bigger, similar to Bruce Lee.

And how do you increase muscle tone without getting bigger? Most people would tell you to lift light weights for high reps (15+ reps) but this is a huge mistake. The secret to increase muscle tone is by lifting heavy weights for low reps.

There are 2 golden rules you must follow when you want to increase muscle tone without size:

  • Lift heavy weights for low reps
  • Don’t lift to failure. Stop at 1-2 reps short of failure.

So for example, if you can lift a weight for 7 reps, you should stop at 5. The key here is to do more sets while avoiding fatigue in your muscles.

A workout following these principles would look something along the lines of this:

Note: For a complete step by step blueprint on how to lose fat and get ripped, check out Superhero Shredding.

Mon (chest & back)

For each exercise below, choose a weight you can only do for 7 reps max (that means you fail at 7 reps), and only do 5 reps. Perform 3 sets per exercise.

  • Incline dumbbell press
  • Dumbbell row
  • Bench press
  • Weighted pull-ups

Wed (shoulder & arms)

For each exercise below, choose a weight you can only do for 7 reps max (that means you fail at 7 reps), and only do 5 reps. Perform 3 sets per exercise.

  • Standing military press
  • Barbell curl
  • Close grip barbell press or weighted dips

Friday (lower body)

For each exercise below, choose a weight you can only do for 7 reps max (that means you fail at 7 reps), and only do 5 reps. Perform 3 sets per exercise.

  • Front squat
  • Deadlift
  • Bulgarian split squat (exception: do 3 straight sets of 6-8 reps per leg)
male model workout

I didn’t want fill this post with nothing but half-naked Abercrombie models, so here’s a pic of Brooklyn Decker. You’re welcome.

Part 2

Now you’re done with Part 1.

And by now you should look pretty good. Your abs should be defined and you muscles should be showing plenty of definition.

But your job is not over yet.

It’s time to move onto phase 2 of the Abercrombie workout.

Phase 2 will focus on gaining muscle with minimal amounts of fat.  To accomplish this, you’ll need to focus on a higher rep range (8-15 reps) as well as eat in a slight caloric surplus.

The diet is relatively simple.

You’ll simply be eating at your maintenance level every day and  on the days you lift weight, you add an extra 500 calories. This will allow for lean muscle growth with minimal amounts of fat.

The sample workout for Part 2 looks something like this:

Monday(Push day)

  • Flat dumbbell press – 4 sets x 8 reps
  • Incline dumbbell fly – 3 sets x 10 reps
  • Standing military press – 4 sets x 8 reps
  • Dumbbell lateral side raise – 3 sets x 13 reps per arms
  • Skullcrushers – 2 sets x 12 reps
  • Parallel bar dips – 2 sets x failure

Tues (Pull day)

  • Weighted pull ups – 4 sets x 8 reps
  • Cable rows (close grip) – 4 sets x 12 reps
  • Barbell curls – 4 sets x 8 reps per arm
  • Dumbbell curl variation – 4 sets x 12 reps
  • Pull ups – 2 sets x failure (with body weight only)

Thurs (Legs/calves)

  • Back squat – 3 sets x 8 reps
  • Reverse dumbbell lunges  – 3 sets x 10 reps per leg
  • Seated calf raise – 3 sets x 12 reps
  • Standing calf raise – 3 sets x 12 reps

Friday (shoulders/traps/arms)

  • Seated military press – 3 sets x 8 reps
  • Shrugs  – 3 sets x 10 reps
  • Tricep extension – 3 sets x 15 reps
  • Curl variation – 3 sets x 15 reps

The workout above is based on Visual Impact For Men, which is hands down my favorite workout routines for building a non-bulky physique. Check out the video below to learn more about it.


What to do after the workout?

So what do you after the 2-part abercrombie workout?

Well obviously, the first thing you should do is to go the nearest bar and take advantage of any lonely cougars with your newly sexified body.

Oh, you mean with regards to your workout and diet, my mistake. In that case, it really depends on your overall physique goals.

Do you simply want maintain your new body? If that’s the case, you can just do 3 full body workouts each week. That’s plenty enough to maintain muscle.

If you want to gain even more muscle, you can repeat Part 2 again.

Fitness models for life

Walk up to 1000 random women on the street and ask them “Who do you find more attractive, bodybuilder or an Abercrombie model?”

My guess is that 90-95% of the women will choose the Abercrombie model.

Bodybuilders reading this article probably already hate me but that’s cool, I’m ready for your hate comments.

  • Keith
  • Updated May 9, 2016
Click Here to Leave a Comment Below 278 comments
Jules Lamy - September 18, 2016

Hi, this plan looks great but the only thing I don’t get is the number of Exercices, in the first part, on Wednesday you do only 3 exercices, for 4 sets of 5 reps… your workout is done with only 60 reps.
I think some additional exercises would be better for a good workout session.

    Keith - September 18, 2016

    Feel free to build your own plan. But this is what I gave you.

Anonymous - September 18, 2016

Hi Kieth, I’m 16 and interested in Male Modelling, but I feel I am much too skinny to do so. I’m 6’0″, and weigh 115 pounds, barely any fat, but also not much muscle. So my question is
A) is that too skinny?
B) If it is, should I do Part One?
C) If it is, is there any way to increase that number, but keep the same physique?
D) How much (Or how little) should I be eating a day?
E) Are there any core workouts I should do?

Swapnil - July 16, 2016

Will i go from my 37 inch chest to 42 inch ???

    Keith - July 16, 2016

    Uh it’s possible depending on a lot of factors…

PaulBklyn - July 9, 2016

Hi Keith

I noticed there is a difference from the first Abercrombie workout, any reason?

No ab exercise needed?


    Keith - July 16, 2016

    You can throw in some cable crunches or hanging leg raises if you want.

andrew - June 27, 2016

Greetings Keith,

If I follow the program mentioned how many years of training and commitment does it take to look ripped like the white guy in the above blog? Please tell me. Thank you for your kind attention…

    Keith - June 27, 2016

    You can see results after a few weeks…but for a serious transformation will take at least a year.

ehtisham - May 14, 2016

hi am 26 year old. i am just confuse i do gym but i didnt’t my chest tight or arm muscels. i ahve fats on body. what i have to do getting goood fittness models shapes.

    Keith - May 14, 2016

    Maybe you’re not giving it enough time or maybe you’re not getting progressively stronger. Many possibilities.

      ehtisham - May 18, 2016

      please help me out which workout i have to follow.i have to use light weight and more reps or heavy weight with low reps.?please help me out

        Keith - May 18, 2016

        Honestly? Either one works as long as you’re progressing and getting stronger over time.

Patrick - April 23, 2016

Hi Keith!

My question is when or how do I know I have to stop or I’m done with a phase?
Like are there anything like the amount of kilo i should do for which exercise? Everyone is starting at another level – somer are overweight, some are underweight, some have never been at a fitnesscenter.
So it sounds weird to me that you can say just do those 5 reps of which you can do 7 and you will get a “fitnessmodel”, while someone starts with 20 kilo benchpress and the other one with 60 (just an example).

So how can I know where I have to start and where I have to end?

Thank you!

Nate - April 4, 2016

Hey, I have been lifting for the past couple months and came across this regiment and I was wondering if I should start at the initial phase one or resume at phase two. I’m super lean and I’m cut now I’m just in the process of building now

dAmss - March 23, 2016

Hello, I wanna ask you a question, I’m 17years old and I’m 1.80M Tall, I’m afraid if I push enough weight I’ll stop my height growth. So my question is, can I build a fitness body without pushing way too much (eg: on chest: bench press I lift 12KG.) I don’t wanna over do it.
Hope you can understand my question. Thanks.

Murad - March 22, 2016

How long does every part last ?

Victor - March 11, 2016

I find it easier to get through a workout if I have someone there to push me along. So I usually stick to video workouts (Beachbody videos, etc). Are there any particular video workout programs you would recommend that will get similar results as those in your article here?

Harshad gawali - February 23, 2016

Hi keith ,
I’m 18 year old vegetarian 5″7 inches .my body is in good shape (15% fat) .my chest is 38 inches , waist is 34 inches n 14 inches biceps. My goal is to get more ripped n amazingly shredded.
Can i become fitness model ?
What should i do to gain more height?

    Keith - February 23, 2016

    You can’t get taller.

    Sure if you put in the work, you can.

Harshad gawali - February 23, 2016

I am 18 year old vegetarian . My height is 5″7 inches. My body is in very good shape with 15% fat having chest 38 inches chest, 34 inches waist n 14 inches bicep . Can i be a fitness model ?
I want to get more riped n shredded . Will nonveg help me in getting cuts ?

    Keith - February 23, 2016

    Depends on your current diet. You need a good amount of protein to get help get ripped and it’s easier to do it when you’re not a vegetarian.


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