60 Days to Fit: The Workout Plan

What can you accomplish in 60 days? Quite a lot, actually. Follow this program, designed by fitness expert James Grage, and you'll be in great shape in just two short months.

60 days to fit

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  • Goal

    Strength, Hypertrophy, Fat Loss

  • Skill level

    Intermediate

  • Duration

    60 days

  • Days per week

    4-6

  • Type

    Strength Training

  • Goal

    Strength, Hypertrophy, Fat Loss

  • Skill level

    Intermediate

  • Duration

    60 days

  • Days per week

    4-6

  • Type

    Strength Training

A lot of guys go into the gym, push it as hard as they can for days or weeks at a time, then slow down when they either start to feel burned out or find themselves hampered by nagging injuries. Of course, there’s a better way to train to avoid muscular and central nervous system burnout.

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This plan is that better way and was formulated by one of the most respected individuals in the fitness industry, James Grage, co-founder and executive vice president of BPI Sports in Hollywood, FL. Grage isn’t just a successful businessman, he’s also a gym rat in the trenches who’s been pounding the iron for decades with a shredded physique to show for it.

Want to know more details?

Grage accomplished this with a program design element that elite athletes have been following forever: alternating between heavy and light workouts. Every heavy day is either followed by a light or rest day. This promotes recovery so that you don’t burn yourself out with too many difficult workouts in one week.

A bigger, stronger, leaner, and more injury-resistant body can be yours in just 60 days, and it all starts here.

For answers to frequently asked questions, click here.

60 days program overview

60 days to fit pdf download

You can also download your 60 Days to Fit Training Log here.

Make sure you’ve watched the overview videos before starting the workouts! Once you’ve got all the necessary information on training, nutrition and supplementation, you’re ready to hit the weights. You may also want to download the program guide in the link below, for an easy and convenient way to take the program with you!

60 days to fit program start

The Breakdown

To maximize the number of workouts during the 60 day period, as well as maximize the total number of recovery days, this program is built around a 4-day training split, which includes:

Workout A: Shoulders/Traps Workout B: Back/Biceps/Forearms ACTIVE REST DAY Workout C: Chest/Triceps Workout D: Legs ACTIVE REST DAY

LIGHT DAYS: Perform all reps at tempo of 2 seconds on the concentric portion and 3 seconds on the eccentric (negative); rest 1 minute between sets, but don’t rest between exercises within a superset. HEAVY DAYS: Perform all reps explosively on the concentric and with a controlled eccentric; rest 3-4 minutes between sets, but don’t rest between exercises within a superset.

Select a cycle below to view the training split, and select a day in the split to view the exercises:

The Plan

  • Goal

    Strength, Hypertrophy, Fat Loss

  • Skill level

    Intermediate

  • Duration

    60 days

  • Days per week

    4-6

  • Type

    Strength Training

Cycle 1: Weeks 1 & 2

Heavy = 4 Reps / Light = 8 Reps

    • Day 1

      Workout A, Light

      60 min

      7

      Yes

      Workout A, Light

      Shoulders/Traps

    • Day 2

      Workout B, Heavy

      30 min

      5

      Yes

      Workout B, Heavy

      Back/Biceps/Forearms

    • Day 3

      Rest

    • Day 4

      Workout C, Light

      60 min

      9

      Yes

      Workout C, Light

      Chest/Triceps

    • Day 5

      Workout D, Heavy

      30 min

      4

      Yes

      Workout D, Heavy

      Legs

    • Day 6

      Rest

    • Day 7

      Workout A, Heavy

      30 min

      4

      Yes

      Workout A, Heavy

      Shoulders/Traps

    • Day 8

      Workout B, Light

      60 min

      8

      Yes

      Workout B, Light

      Back/Biceps/Forearms

    • Day 9

      Rest

    • Day 10

      Workout C, Heavy

      30 min

      5

      Yes

      Workout C, Heavy

      Chest/Triceps

    • Day 11

      Workout D, Light

      60 min

      7

      Yes

      Workout D, Light

      Legs

  • Day 12

    Rest

Cycle 2: Weeks 3 & 4

Heavy = 5 Reps / Light = 9 Reps

    • Day 1

      Workout A, Light

      60 min

      7

      Yes

      Workout A, Light

      Shoulders/Traps

    • Day 2

      Workout B, Heavy

      30 min

      5

      Yes

      Workout B, Heavy

      Back/Biceps/Forearms

    • Day 3

      Rest

    • Day 4

      Workout C, Light

      60 min

      9

      Yes

      Workout C, Light

      Chest/Triceps

    • Day 5

      Workout D, Heavy

      30 min

      4

      Yes

      Workout D, Heavy

      Legs

    • Day 6

      Rest

    • Day 7

      Workout A, Heavy

      30 min

      4

      Yes

      Workout A, Heavy

      Shoulders/Traps

    • Day 8

      Workout B, Light

      60 min

      8

      Yes

      Workout B, Light

      Back/Biceps/Forearms

    • Day 9

      Rest

    • Day 10

      Workout C, Heavy

      30 min

      5

      Yes

      Workout C, Heavy

      Chest/Triceps

    • Day 11

      Workout D, Light

      60 min

      7

      Yes

      Workout D, Light

      Legs

  • Day 12

    Rest

Cycle 3: Weeks 5 & 6

Heavy = 6 Reps / Light = 10 Reps

    • Day 1

      Workout A, Light

      60 min

      7

      Yes

      Workout A, Light

      Shoulders/Traps

    • Day 2

      Workout B, Heavy

      30 min

      5

      Yes

      Workout B, Heavy

      Back/Biceps/Forearms

    • Day 3

      Rest

    • Day 4

      Workout C, Light

      60 min

      9

      Yes

      Workout C, Light

      Chest/Triceps

    • Day 5

      Workout D, Heavy

      30 min

      4

      Yes

      Workout D, Heavy

      Legs

    • Day 6

      Rest

    • Day 7

      Workout A, Heavy

      --

      4

      No

      Workout A, Heavy

      Shoulders/Traps

    • Day 8

      Workout B, Light

      60 min

      8

      Yes

      Workout B, Light

      Back/Biceps/Forearms

    • Day 9

      Rest

    • Day 10

      Workout C, Heavy

      30 min

      5

      Yes

      Workout C, Heavy

      Chest/Triceps

    • Day 11

      Workout D, Light

      60 min

      7

      Yes

      Workout D, Light

      Legs

  • Day 12

    Rest

Cycle 4: Weeks 7 & 8

Heavy = 7 Reps / Light = 11 Reps

    • Day 1

      Workout A, Light

      60 min

      7

      Yes

      Workout A, Light

      Shoulders/Traps

    • Day 2

      Workout B, Heavy

      30 min

      5

      Yes

      Workout B, Heavy

      Back/Biceps/Forearms

    • Day 3

      Rest

    • Day 4

      Workout C, Light

      60 min

      9

      Yes

      Workout C, Light

      Chest/Triceps

    • Day 5

      Workout D, Heavy

      30 min

      4

      Yes

      Workout D, Heavy

      Legs

    • Day 6

      Rest

    • Day 7

      Workout A, Heavy

      30 min

      4

      Yes

      Workout A, Heavy

      Shoulders/Traps

    • Day 8

      Workout B, Light

      60 min

      8

      Yes

      Workout B, Light

      Back/Biceps/Forearms

    • Day 9

      Rest

    • Day 10

      Workout C, Heavy

      30 min

      5

      Yes

      Workout C, Heavy

      Chest/Triceps

    • Day 11

      Workout D, Light

      60 min

      7

      Yes

      Workout D, Light

      Legs

  • Day 12

    Rest

Cycle 5: Weeks 9 & 10

Heavy = 8 Reps / Light = 12 Reps

    • Day 1

      Workout A, Light

      60 min

      7

      Yes

      Workout A, Light

      Shoulders/Traps

    • Day 2

      Workout B, Heavy

      30 min

      5

      Yes

      Workout B, Heavy

      Back/Biceps/Forearms

    • Day 3

      Rest

    • Day 4

      Workout C, Light

      60 min

      9

      Yes

      Workout C, Light

      Chest/Triceps

    • Day 5

      Workout D, Heavy

      30 min

      4

      Yes

      Workout D, Heavy

      Legs

    • Day 6

      Rest

    • Day 7

      Workout A, Heavy

      30 min

      4

      Yes

      Workout A, Heavy

      Shoulders/Traps

    • Day 8

      Workout B, Light

      60 min

      8

      Yes

      Workout B, Light

      Back/Biceps/Forearms

    • Day 9

      Rest

    • Day 10

      Workout C, Heavy

      30 min

      5

      Yes

      Workout C, Heavy

      Chest/Triceps

    • Day 11

      Workout D, Light

      60 min

      7

      Yes

      Workout D, Light

      Legs

  • Day 12

    Rest

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