Terry Crews Workout Plan

4 Weeks / 6 Days per Week / Expert

0 ratings

Workout Summary

Actor and former NFL linebacker Terry Crews’ rock-hard physique is his reward for hard work in the gym and dietary dedication. Building your own Terry Crews body will require dedication to the Terry Crews Expendables workout and the Terry Crews diet. Terry Crews training differs from most body... more

Actor and former NFL linebacker Terry Crews’ rock-hard physique is his reward for hard work in the gym and dietary dedication. Building your own Terry Crews body will require dedication to the Terry Crews Expendables workout and the Terry Crews diet.

Terry Crews training differs from most bodybuilding workouts, because the goal of the Terry Crews workout routine is to melt off fat and get ripped while building plenty of mass. Resistance training and steady-state cardio help you earn your version of Terry Crews muscle.

Building a Terry Crews body isn’t a project for beginners. Terry Crews bodybuilding is for workout experts. Equipment intensive, the Terry Crews workout requires a gym and strict attention to exercise form.

The Terry Crews Expendables workout is a 30 day, 6 workouts per week plan.

Terry Crews workout #1 is for shoulders and arms, with quads, glutes, hamstrings and abs also getting a workout. Terry Crews workout #2 focuses on the back, utilizing the hamstrings, lats, middle back and quads. Be sure you have access to the Smith machine and the cable station.

Terry Crews workout #3 is a 45 minute cardio workout. Terry Crews workout #4 is for chest and arms, working the quads, chest, biceps, abs, and hamstrings. Terry Crews workout #5 is for legs and triceps, working the calves, quads, triceps, abs and hamstrings. Terry Crews workout #6 is 30 minutes of cardio.

Your Terry Crews body is built at the table as well as the gym. Make certain that bulging Terry Crews biceps lifts food from the Terry Crews diet to your lips. Some authorities state that 80% of fitness results come from nutrition, 15% from training, and 5% from genetic potential. Those percentages are endlessly debated, but experts are in complete agreement on part of the issue.

No workout, even the Terry Crews Expendables workout, can give you optimum results if a sound nutrition plan, such as the Terry Crews diet, is not utilized. The body needs high quality raw material to pack on solid muscle and burn off excess fat. No one would use warped, infested lumber and rotten sticks as building supplies. Junk food, white flour and sugar are as bad for your physique renovation as rotten lumber is for home repairs.

Following the Terry Crews diet ensures you will supply your hard-working body with all the nutrients it needs to respond to your time in the gym.

Sleep is an important requirement for increasing fitness. Terry Crews training creates an overload on the muscles. Overload is a positive state; overload signals muscles to increase in mass, power and speed. Overload requires muscle tissue to be repaired. Muscle development is triggered in the gym, but it is accomplished between the sheets. Research proves that 6 to 8 hours of regular sleep is ideal for promoting health, fitness and lean body composition.

Job demands aside, poor sleep patterns are often ingrained habits. Enhance results from the Terry Crews workout routine by giving your body the down-time it requires. You know what to do and now it's up to you to put in the effort. Start following the Terry Crews workout plan today!

Terry Crews Workout Plan

4 Weeks / 6 Days per Week / Expert

0 ratings
Terry Crews Workout Plan

Terry Crews Workout Plan

4 Weeks / 6 Days per Week / Expert

0 ratings

Workout Summary

Actor and former NFL linebacker Terry Crews’ rock-hard physique is his reward for hard work in the gym and dietary dedication. Building your own Terry Crews body will require dedication to the Terry Crews Expendables workout and the Terry Crews diet. Terry Crews training differs from most body... more

Actor and former NFL linebacker Terry Crews’ rock-hard physique is his reward for hard work in the gym and dietary dedication. Building your own Terry Crews body will require dedication to the Terry Crews Expendables workout and the Terry Crews diet.

Terry Crews training differs from most bodybuilding workouts, because the goal of the Terry Crews workout routine is to melt off fat and get ripped while building plenty of mass. Resistance training and steady-state cardio help you earn your version of Terry Crews muscle.

Building a Terry Crews body isn’t a project for beginners. Terry Crews bodybuilding is for workout experts. Equipment intensive, the Terry Crews workout requires a gym and strict attention to exercise form.

The Terry Crews Expendables workout is a 30 day, 6 workouts per week plan.

Terry Crews workout #1 is for shoulders and arms, with quads, glutes, hamstrings and abs also getting a workout. Terry Crews workout #2 focuses on the back, utilizing the hamstrings, lats, middle back and quads. Be sure you have access to the Smith machine and the cable station.

Terry Crews workout #3 is a 45 minute cardio workout. Terry Crews workout #4 is for chest and arms, working the quads, chest, biceps, abs, and hamstrings. Terry Crews workout #5 is for legs and triceps, working the calves, quads, triceps, abs and hamstrings. Terry Crews workout #6 is 30 minutes of cardio.

Your Terry Crews body is built at the table as well as the gym. Make certain that bulging Terry Crews biceps lifts food from the Terry Crews diet to your lips. Some authorities state that 80% of fitness results come from nutrition, 15% from training, and 5% from genetic potential. Those percentages are endlessly debated, but experts are in complete agreement on part of the issue.

No workout, even the Terry Crews Expendables workout, can give you optimum results if a sound nutrition plan, such as the Terry Crews diet, is not utilized. The body needs high quality raw material to pack on solid muscle and burn off excess fat. No one would use warped, infested lumber and rotten sticks as building supplies. Junk food, white flour and sugar are as bad for your physique renovation as rotten lumber is for home repairs.

Following the Terry Crews diet ensures you will supply your hard-working body with all the nutrients it needs to respond to your time in the gym.

Sleep is an important requirement for increasing fitness. Terry Crews training creates an overload on the muscles. Overload is a positive state; overload signals muscles to increase in mass, power and speed. Overload requires muscle tissue to be repaired. Muscle development is triggered in the gym, but it is accomplished between the sheets. Research proves that 6 to 8 hours of regular sleep is ideal for promoting health, fitness and lean body composition.

Job demands aside, poor sleep patterns are often ingrained habits. Enhance results from the Terry Crews workout routine by giving your body the down-time it requires. You know what to do and now it's up to you to put in the effort. Start following the Terry Crews workout plan today!

Workout Goals

  • Gain Mass
  • Get Ripped

Equipment Needed

  • Dumbbells
  • Incline Bench
  • Flat Bench
  • Cable Machine
  • Leg Extension Machine
  • Chin-Up Bar
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Quads / Intermediate
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Hamstrings / Intermediate
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Quads / Intermediate
3 sets, 6 reps, 00:30 rest
3 -- --:--:-- 6 -- 00:30
Default
Shoulders / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Beginner
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Biceps / Beginner
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Shoulders / Beginner
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Abs / Beginner
1 sets, 111 reps
1 -- --:--:-- 111 -- --:--
Default
Hamstrings / Beginner
1 sets, 111 reps, 00:30 rest
1 -- --:--:-- 111 -- 00:30
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

111- Means max repetitions. Do one set of as many reps as you can. Make sure that you are staying hydrated for this workout because there is not very much time in between sets and there are a lot of supersets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Groin secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Outer thighs secondary Shoulders primary Biceps primary Chest primary Hamstrings primary Quads primary Abs primary Lats primary Middle back primary Triceps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
4 sets, 10 reps, 00:30 rest
4 -- --:--:-- 10 -- 00:30
Default
Lats / Intermediate
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Lats / Expert
1 sets, 15 reps, 00:30 rest
1 -- --:--:-- 15 -- 00:30
Default
Lats / Intermediate
1 sets, 15 reps, 00:30 rest
1 -- --:--:-- 15 -- 00:30
Default
Middle Back / Intermediate
4 sets, 10 reps, 00:30 rest
4 -- --:--:-- 10 -- 00:30
Default
Middle Back / Beginner
4 sets, 10 reps, 00:30 rest
4 -- --:--:-- 10 -- 00:30
Default
Middle Back / Beginner
4 sets, 10 reps, 00:30 rest
4 -- --:--:-- 10 -- 00:30
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The deadlift sets are 10,8,6,4 and they should be heavy. Pull up sets are 10,8,6 use weight if you want to make it more challenging. Smith machine bent over reps are 10,8,6,4. For the side to side pull ups you are going to do six to your right, 6 to your left, and 3 in the middle.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Groin secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Outer thighs secondary Shoulders primary Biceps primary Chest primary Hamstrings primary Quads primary Abs primary Lats primary Middle back primary Triceps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:45:00
-- -- 00:45:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Treadmill run should be at a little over 50% of your max speed. Keep a good pace going through out the entire run.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Groin secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Outer thighs secondary Shoulders primary Biceps primary Chest primary Hamstrings primary Quads primary Abs primary Lats primary Middle back primary Triceps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
4 sets, 10 reps, 00:30 rest
4 -- --:--:-- 10 -- 00:30
Default
Chest / Beginner
4 sets, 10 reps, 00:30 rest
4 -- --:--:-- 10 -- 00:30
Default
Chest / Beginner
4 sets, 10 reps, 00:30 rest
4 -- --:--:-- 10 -- 00:30
Default
Chest / Beginner
4 sets, 10 reps
4 -- --:--:-- 10 -- --:--
Default
Biceps / Beginner
4 sets, 10 reps, 00:30 rest
4 -- --:--:-- 10 -- 00:30
Default
Chest / Intermediate
2 sets, 15 reps
2 -- --:--:-- 15 -- --:--
Default
Chest / Beginner
2 sets, 20 reps, 00:30 rest
2 -- --:--:-- 20 -- 00:30
Default
Abs / Beginner
1 sets, 111 reps, 01:00 rest
1 -- --:--:-- 111 -- 01:00
Default
Hamstrings / Beginner
1 sets, 111 reps, 01:00 rest
1 -- --:--:-- 111 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

111- Means max repetitions. Do one set of as many reps as you can. Bench and Incline Bench press set repetitions are 10,8,6,4. The Terry Crews workout has very short turnovers in between each set so make sure that you are staying hydrated and trying to stay as close to time as you can.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Groin secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Outer thighs secondary Shoulders primary Biceps primary Chest primary Hamstrings primary Quads primary Abs primary Lats primary Middle back primary Triceps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 10 reps, 00:30 rest
4 -- --:--:-- 10 -- 00:30
Default
Quads / Beginner
4 sets, 10 reps, 00:30 rest
4 -- --:--:-- 10 -- 00:30
Default
Calves / Beginner
4 sets, 10 reps, 00:30 rest
4 -- --:--:-- 10 -- 00:30
Default
Quads / Intermediate
4 sets, 10 reps, 00:30 rest
4 -- --:--:-- 10 -- 00:30
Default
Triceps / Beginner
4 sets, 10 reps, 00:30 rest
4 -- --:--:-- 10 -- 00:30
Default
Quads / Beginner
4 sets, 10 reps, 00:30 rest
4 -- --:--:-- 10 -- 00:30
Default
Abs / Beginner
1 sets, 111 reps, 00:30 rest
1 -- --:--:-- 111 -- 00:30
Default
Hamstrings / Beginner
1 sets, 111 reps, 00:30 rest
1 -- --:--:-- 111 -- 00:30
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

111- Means max repetitions. Do one set of as many reps as you can. Squat and close grip sets of repetitions are 10,8,6,4. With only 30 second turnovers in between each set make sure that you are watching your time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Groin secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Outer thighs secondary Shoulders primary Biceps primary Chest primary Hamstrings primary Quads primary Abs primary Lats primary Middle back primary Triceps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Treadmill run should be at a little over 50% of your max speed. Keep a good pace going through out the entire run.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Groin secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Outer thighs secondary Shoulders primary Biceps primary Chest primary Hamstrings primary Quads primary Abs primary Lats primary Middle back primary Triceps primary Calves primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Quads / Intermediate
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Hamstrings / Intermediate
3 sets, 6 reps
3 -- --:--:-- 6 -- --:--
Default
Quads / Intermediate
3 sets, 6 reps, 00:30 rest
3 -- --:--:-- 6 -- 00:30
Default
Shoulders / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Beginner
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Biceps / Beginner
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Shoulders / Beginner
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Abs / Beginner
1 sets, 111 reps
1 -- --:--:-- 111 -- --:--
Default
Hamstrings / Beginner
1 sets, 111 reps, 00:30 rest
1 -- --:--:-- 111 -- 00:30
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

111- Means max repetitions. Do one set of as many reps as you can. Make sure that you are staying hydrated for this workout because there is not very much time in between sets and there are a lot of supersets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Groin secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Outer thighs secondary Shoulders primary Biceps primary Chest primary Hamstrings primary Quads primary Abs primary Lats primary Middle back primary Triceps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
4 sets, 10 reps, 00:30 rest
4 -- --:--:-- 10 -- 00:30
Default
Lats / Intermediate
3 sets, 10 reps, 00:30 rest
3 -- --:--:-- 10 -- 00:30
Default
Lats / Expert
1 sets, 15 reps, 00:30 rest
1 -- --:--:-- 15 -- 00:30
Default
Lats / Intermediate
1 sets, 15 reps, 00:30 rest
1 -- --:--:-- 15 -- 00:30
Default
Middle Back / Intermediate
4 sets, 10 reps, 00:30 rest
4 -- --:--:-- 10 -- 00:30
Default
Middle Back / Beginner
4 sets, 10 reps, 00:30 rest
4 -- --:--:-- 10 -- 00:30
Default
Middle Back / Beginner
4 sets, 10 reps, 00:30 rest
4 -- --:--:-- 10 -- 00:30
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The deadlift sets are 10,8,6,4 and they should be heavy. Pull up sets are 10,8,6 use weight if you want to make it more challenging. Smith machine bent over reps are 10,8,6,4. For the side to side pull ups you are going to do six to your right, 6 to your left, and 3 in the middle.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Groin secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Outer thighs secondary Shoulders primary Biceps primary Chest primary Hamstrings primary Quads primary Abs primary Lats primary Middle back primary Triceps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:45:00
-- -- 00:45:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Treadmill run should be at a little over 50% of your max speed. Keep a good pace going through out the entire run.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Groin secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Outer thighs secondary Shoulders primary Biceps primary Chest primary Hamstrings primary Quads primary Abs primary Lats primary Middle back primary Triceps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
4 sets, 10 reps, 00:30 rest
4 -- --:--:-- 10 -- 00:30
Default
Chest / Beginner
4 sets, 10 reps, 00:30 rest
4 -- --:--:-- 10 -- 00:30
Default
Chest / Beginner
4 sets, 10 reps, 00:30 rest
4 -- --:--:-- 10 -- 00:30
Default
Chest / Beginner
4 sets, 10 reps
4 -- --:--:-- 10 -- --:--
Default
Biceps / Beginner
4 sets, 10 reps, 00:30 rest
4 -- --:--:-- 10 -- 00:30
Default
Chest / Intermediate
2 sets, 15 reps
2 -- --:--:-- 15 -- --:--
Default
Chest / Beginner
2 sets, 20 reps, 00:30 rest
2 -- --:--:-- 20 -- 00:30
Default
Abs / Beginner
1 sets, 111 reps, 01:00 rest
1 -- --:--:-- 111 -- 01:00
Default
Hamstrings / Beginner
1 sets, 111 reps, 01:00 rest
1 -- --:--:-- 111 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

111- Means max repetitions. Do one set of as many reps as you can. Bench and Incline Bench press set repetitions are 10,8,6,4. The Terry Crews workout has very short turnovers in between each set so make sure that you are staying hydrated and trying to stay as close to time as you can.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Groin secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Outer thighs secondary Shoulders primary Biceps primary Chest primary Hamstrings primary Quads primary Abs primary Lats primary Middle back primary Triceps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 10 reps, 00:30 rest
4 -- --:--:-- 10 -- 00:30
Default
Quads / Beginner
4 sets, 10 reps, 00:30 rest
4 -- --:--:-- 10 -- 00:30
Default
Calves / Beginner
4 sets, 10 reps, 00:30 rest
4 -- --:--:-- 10 -- 00:30
Default
Quads / Intermediate
4 sets, 10 reps, 00:30 rest
4 -- --:--:-- 10 -- 00:30
Default
Triceps / Beginner
4 sets, 10 reps, 00:30 rest
4 -- --:--:-- 10 -- 00:30
Default
Quads / Beginner
4 sets, 10 reps, 00:30 rest
4 -- --:--:-- 10 -- 00:30
Default
Abs / Beginner
1 sets, 111 reps, 00:30 rest
1 -- --:--:-- 111 -- 00:30
Default
Hamstrings / Beginner
1 sets, 111 reps, 00:30 rest
1 -- --:--:-- 111 -- 00:30
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

111- Means max repetitions. Do one set of as many reps as you can. Squat and close grip sets of repetitions are 10,8,6,4. With only 30 second turnovers in between each set make sure that you are watching your time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Groin secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Outer thighs secondary Shoulders primary Biceps primary Chest primary Hamstrings primary Quads primary Abs primary Lats primary Middle back primary Triceps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:45:00
-- -- 00:45:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Treadmill run should be at a little over 50% of your max speed. Keep a good pace going through out the entire run.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Groin secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Outer thighs secondary Shoulders primary Biceps primary Chest primary Hamstrings primary Quads primary Abs primary Lats primary Middle back primary Triceps primary Calves primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Quads / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Hamstrings / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Quads / Intermediate
3 sets, 8 reps, 00:30 rest
3 -- --:--:-- 8 -- 00:30
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Biceps / Beginner
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Shoulders / Beginner
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Abs / Beginner
1 sets, 111 reps
1 -- --:--:-- 111 -- --:--
Default
Hamstrings / Beginner
1 sets, 111 reps, 00:30 rest
1 -- --:--:-- 111 -- 00:30
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

111- Means max repetitions. Do one set of as many reps as you can. Make sure that you are staying hydrated for this workout because there is not very much time in between sets and there are a lot of supersets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Groin secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Outer thighs secondary Shoulders primary Biceps primary Chest primary Hamstrings primary Quads primary Abs primary Lats primary Middle back primary Triceps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
4 sets, 12 reps, 00:30 rest
4 -- --:--:-- 12 -- 00:30
Default
Lats / Intermediate
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Lats / Expert
1 sets, 15 reps, 00:30 rest
1 -- --:--:-- 15 -- 00:30
Default
Lats / Intermediate
1 sets, 15 reps, 00:30 rest
1 -- --:--:-- 15 -- 00:30
Default
Middle Back / Intermediate
4 sets, 12 reps, 00:30 rest
4 -- --:--:-- 12 -- 00:30
Default
Middle Back / Beginner
4 sets, 12 reps, 00:30 rest
4 -- --:--:-- 12 -- 00:30
Default
Middle Back / Beginner
4 sets, 12 reps, 00:30 rest
4 -- --:--:-- 12 -- 00:30
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The deadlift sets are 10,8,6,4 and they should be heavy. Pull up sets are 10,8,6 use weight if you want to make it more challenging. Smith machine bent over reps are 10,8,6,4. For the side to side pull ups you are going to do six to your right, 6 to your left, and 3 in the middle.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Groin secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Outer thighs secondary Shoulders primary Biceps primary Chest primary Hamstrings primary Quads primary Abs primary Lats primary Middle back primary Triceps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:45:00
-- -- 00:45:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Treadmill run should be at a little over 50% of your max speed. Keep a good pace going through out the entire run.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Groin secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Outer thighs secondary Shoulders primary Biceps primary Chest primary Hamstrings primary Quads primary Abs primary Lats primary Middle back primary Triceps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
4 sets, 12 reps, 00:30 rest
4 -- --:--:-- 12 -- 00:30
Default
Chest / Beginner
4 sets, 12 reps, 00:30 rest
4 -- --:--:-- 12 -- 00:30
Default
Chest / Beginner
4 sets, 12 reps, 00:30 rest
4 -- --:--:-- 12 -- 00:30
Default
Chest / Beginner
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Biceps / Beginner
4 sets, 12 reps, 00:30 rest
4 -- --:--:-- 12 -- 00:30
Default
Chest / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Chest / Beginner
3 sets, 20 reps, 00:30 rest
3 -- --:--:-- 20 -- 00:30
Default
Abs / Beginner
1 sets, 111 reps, 01:00 rest
1 -- --:--:-- 111 -- 01:00
Default
Hamstrings / Beginner
1 sets, 111 reps, 01:00 rest
1 -- --:--:-- 111 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

111- Means max repetitions. Do one set of as many reps as you can. Bench and Incline Bench press set repetitions are 10,8,6,4. The Terry Crews workout has very short turnovers in between each set so make sure that you are staying hydrated and trying to stay as close to time as you can.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Groin secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Outer thighs secondary Shoulders primary Biceps primary Chest primary Hamstrings primary Quads primary Abs primary Lats primary Middle back primary Triceps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 12 reps, 00:30 rest
4 -- --:--:-- 12 -- 00:30
Default
Quads / Beginner
4 sets, 12 reps, 00:30 rest
4 -- --:--:-- 12 -- 00:30
Default
Calves / Beginner
4 sets, 12 reps, 00:30 rest
4 -- --:--:-- 12 -- 00:30
Default
Quads / Intermediate
4 sets, 12 reps, 00:30 rest
4 -- --:--:-- 12 -- 00:30
Default
Triceps / Beginner
4 sets, 12 reps, 00:30 rest
4 -- --:--:-- 12 -- 00:30
Default
Quads / Beginner
4 sets, 12 reps, 00:30 rest
4 -- --:--:-- 12 -- 00:30
Default
Abs / Beginner
1 sets, 111 reps, 00:30 rest
1 -- --:--:-- 111 -- 00:30
Default
Hamstrings / Beginner
1 sets, 111 reps, 00:30 rest
1 -- --:--:-- 111 -- 00:30
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

111- Means max repetitions. Do one set of as many reps as you can. Squat and close grip sets of repetitions are 10,8,6,4. With only 30 second turnovers in between each set make sure that you are watching your time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Groin secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Outer thighs secondary Shoulders primary Biceps primary Chest primary Hamstrings primary Quads primary Abs primary Lats primary Middle back primary Triceps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Treadmill run should be at a little over 50% of your max speed. Keep a good pace going through out the entire run.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Groin secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Outer thighs secondary Shoulders primary Biceps primary Chest primary Hamstrings primary Quads primary Abs primary Lats primary Middle back primary Triceps primary Calves primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Quads / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Hamstrings / Intermediate
3 sets, 8 reps
3 -- --:--:-- 8 -- --:--
Default
Quads / Intermediate
3 sets, 8 reps, 00:30 rest
3 -- --:--:-- 8 -- 00:30
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Beginner
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Biceps / Beginner
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Shoulders / Beginner
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Abs / Beginner
1 sets, 111 reps
1 -- --:--:-- 111 -- --:--
Default
Hamstrings / Beginner
1 sets, 111 reps, 00:30 rest
1 -- --:--:-- 111 -- 00:30
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

111- Means max repetitions. Do one set of as many reps as you can. Make sure that you are staying hydrated for this workout because there is not very much time in between sets and there are a lot of supersets.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Groin secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Outer thighs secondary Shoulders primary Biceps primary Chest primary Hamstrings primary Quads primary Abs primary Lats primary Middle back primary Triceps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
4 sets, 12 reps, 00:30 rest
4 -- --:--:-- 12 -- 00:30
Default
Lats / Intermediate
3 sets, 12 reps, 00:30 rest
3 -- --:--:-- 12 -- 00:30
Default
Lats / Expert
1 sets, 15 reps, 00:30 rest
1 -- --:--:-- 15 -- 00:30
Default
Lats / Intermediate
1 sets, 15 reps, 00:30 rest
1 -- --:--:-- 15 -- 00:30
Default
Middle Back / Intermediate
4 sets, 12 reps, 00:30 rest
4 -- --:--:-- 12 -- 00:30
Default
Middle Back / Beginner
4 sets, 12 reps, 00:30 rest
4 -- --:--:-- 12 -- 00:30
Default
Middle Back / Beginner
4 sets, 12 reps, 00:30 rest
4 -- --:--:-- 12 -- 00:30
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The deadlift sets are 10,8,6,4 and they should be heavy. Pull up sets are 10,8,6 use weight if you want to make it more challenging. Smith machine bent over reps are 10,8,6,4. For the side to side pull ups you are going to do six to your right, 6 to your left, and 3 in the middle.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Groin secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Outer thighs secondary Shoulders primary Biceps primary Chest primary Hamstrings primary Quads primary Abs primary Lats primary Middle back primary Triceps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:45:00
-- -- 00:45:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Treadmill run should be at a little over 50% of your max speed. Keep a good pace going through out the entire run.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Groin secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Outer thighs secondary Shoulders primary Biceps primary Chest primary Hamstrings primary Quads primary Abs primary Lats primary Middle back primary Triceps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
4 sets, 12 reps, 00:30 rest
4 -- --:--:-- 12 -- 00:30
Default
Chest / Beginner
4 sets, 12 reps, 00:30 rest
4 -- --:--:-- 12 -- 00:30
Default
Chest / Beginner
4 sets, 12 reps, 00:30 rest
4 -- --:--:-- 12 -- 00:30
Default
Chest / Beginner
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Biceps / Beginner
4 sets, 12 reps, 00:30 rest
4 -- --:--:-- 12 -- 00:30
Default
Chest / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Chest / Beginner
3 sets, 20 reps, 00:30 rest
3 -- --:--:-- 20 -- 00:30
Default
Abs / Beginner
1 sets, 111 reps, 01:00 rest
1 -- --:--:-- 111 -- 01:00
Default
Hamstrings / Beginner
1 sets, 111 reps, 01:00 rest
1 -- --:--:-- 111 -- 01:00
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

111- Means max repetitions. Do one set of as many reps as you can. Bench and Incline Bench press set repetitions are 10,8,6,4. The Terry Crews workout has very short turnovers in between each set so make sure that you are staying hydrated and trying to stay as close to time as you can.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Groin secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Outer thighs secondary Shoulders primary Biceps primary Chest primary Hamstrings primary Quads primary Abs primary Lats primary Middle back primary Triceps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 12 reps, 00:30 rest
4 -- --:--:-- 12 -- 00:30
Default
Quads / Beginner
4 sets, 12 reps, 00:30 rest
4 -- --:--:-- 12 -- 00:30
Default
Calves / Beginner
4 sets, 12 reps, 00:30 rest
4 -- --:--:-- 12 -- 00:30
Default
Quads / Intermediate
4 sets, 12 reps, 00:30 rest
4 -- --:--:-- 12 -- 00:30
Default
Triceps / Beginner
4 sets, 12 reps, 00:30 rest
4 -- --:--:-- 12 -- 00:30
Default
Quads / Beginner
4 sets, 12 reps, 00:30 rest
4 -- --:--:-- 12 -- 00:30
Default
Abs / Beginner
1 sets, 111 reps, 00:30 rest
1 -- --:--:-- 111 -- 00:30
Default
Hamstrings / Beginner
1 sets, 111 reps, 00:30 rest
1 -- --:--:-- 111 -- 00:30
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

111- Means max repetitions. Do one set of as many reps as you can. Squat and close grip sets of repetitions are 10,8,6,4. With only 30 second turnovers in between each set make sure that you are watching your time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Groin secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Outer thighs secondary Shoulders primary Biceps primary Chest primary Hamstrings primary Quads primary Abs primary Lats primary Middle back primary Triceps primary Calves primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:45:00
-- -- 00:45:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Treadmill run should be at a little over 50% of your max speed. Keep a good pace going through out the entire run.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Obliques secondary Groin secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Outer thighs secondary Shoulders primary Biceps primary Chest primary Hamstrings primary Quads primary Abs primary Lats primary Middle back primary Triceps primary Calves primary Muscles diagram

Workout Goals

  • Gain Mass
  • Get Ripped

Equipment Needed

  • Dumbbells
  • Incline Bench
  • Flat Bench
  • Cable Machine
  • Leg Extension Machine
  • Chin-Up Bar
Show All

269 people started this plan

No Reviews yet.

Terry Crews Workout Plan

Workout Goals

  • Gain Mass
  • Get Ripped

Equipment Needed

  • Dumbbells
  • Incline Bench
  • Flat Bench
  • Cable Machine
  • Leg Extension Machine
  • Chin-Up Bar
Show All

269 people started this plan