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
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)
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.
Hey Keith love this program especially since I’m getting into modeling I was wondering though I’m a vegetarian and pretty fit already but I don’t look like those amber models so should I just do phase 2 and skip 1?
yeah should be fine.
Thank you so much I’m gonna. Start doing this tomorrow I’ve been trying to find articles on this also how old do you have to be to start this type of workout? Because I don’t want to start and I’m too young an something bad happen. Thanks!
You should probably be at least 16, no younger than 14. But as long as you’re safe, you can start younger.
Do you have an exercise program for those who are not using weights? Thanks.
I currently don’t have one right now for the abercrombie body. Sorry.
I am really interested in getting muscle tone, not gaining muscle mass.
Regarding the first part, when it comes to lifting “heavy” and “low reps”. Can I work on progression, or do I have to lift much heavier than I normally do? I’m only 4 months in the gym and my weight isn’t that much compared to others who have been around, longer. As for “low reps”. What would the range be? My usual rep count is 12.
In another note: Your fast lost guide has been amazing so far.
As long as you’re slowly progressing, it’ good.
Keith – I am starting my second week on this, and like the others doing the 2nd part first to gain muscle.
I have one question as to the reps for the exercises in part 2: what weight should we be using?
Should a 4×8 for DB press include a progression of weight or the same amount each set?
Right now I am doing a warm-up that is a little too easy, adding weight for 2nd and 3rd set, then for the 4th set try to push it so I’m barely finishing the 8th rep (if at all.)
Thanks
You should use a weight where you can only lift 8 times. By the 8th rep it should be a real struggle. The 4 sets should be the same weight. The warm ups don’t count as part of the 4 sets.
Thanks Keith.
Since my gym doesn’t do fat % metrics, do you have a suggestion where I could get that done? I guess a doctor’s visit, but I’d rather not pay a co-pay just for that (and just got my cholesterol 6 months ago.)
You can buy some calipers.
Great plan. How many weeks should I spend on phase 1 before going to phase 2.If I am already under 10 percent body fat but not that fit what should I do.
Depends on your current physique. If you’re happy with your level of leanness, then jump straight in phase 2.
I am a beginner in exercising in the gym however it is the first time I am taking it quite seriously and I would like to know how long should I stay in Phase 1 if I start this workout program.
My current body fat percentage is quite high although I am only 5 kg over my normal weight. (89kg)
Thanx!
Impossible to give you an exact time frame since everyone’s different but I would say anywhere from 6-12 weeks.
So about the reps, we carry more weight than we could that would make us struggle on the last rep but being able to carry it.. Right ?
I’m sorry I don’t understand the question. Can you rephrase it?
Do you have a program for Abercrombie and fitch workout without using weights ?
Check out this interview I did on how to build muscle without weights – https://www.fitmole.org/how-to-build-muscle-without-weights/
Hi Keith,
what is the meal plan for the phase 1 and 2.
regards,
I don’t provide exact meal plans, they are too restrictive. Just follow the calorie guidelines and don’t eat too much unhealthy shit.
Hey Keith, great article! So I was wondering. I really want to work on getting an “abercrombie model” body, would taking creatine be a bad idea? Also, is 200 grams of protein intake a day too much or ok for someone who wants an A&F model body?
200 grams should be fine, depends on your bodywieght though.
No cardio is needed during part 1?
Not needed.
so no 30 minutes+ on the treadmill etc?
weights and diet…..and i;’ll look like a male model?
Yup.
Is this the official Abercrombie workout? Is there one? Or does every model do a different workout?
No of course not, there is no official workout.
Can you explain to me in further detail, how to maintain that body?
Can you be more specific?
You said a full body workout, what kind
You said a full body workout. Most of those are designed to build more muscle. But if I want to maintain the body I have after your abercrombie workout, is there any specific full body workout you would recommend.
Hey Keith, love the workout. What full body workout should I do to maintain the muscle though?
You can do the same workout to maintain muscle.
Part one or two of the workout?
Does going high rep range cause sarcoplasmic muscle growth instead of hard muscles?