Train Like a Model





When asked what’s his workout routine like, TJ tanler replies, “I switch it up often and I find incorporating high-intensity interval training into it efficient and beneficial.” He says he is able to achieve the same results in 30 minutes as he would from spending an hour and a half at the gym. The whole notion is to work your muscles as hard as you can in the shortest period of time. “You want to your body to think that it is in danger by systematically increasing the resistance and intensity of your programme.”

By the end of it, you may have collapsed on the floor, be gasping for air, or running to the toilet. The extreme muscle stimulation effects will leave your feeling glad that you get a day or two to recover between each session. “Keep a record in terms of resistance and repetitions, and focus on slowly building on your previous numbers,” he says. “If you succeed at this, you’re well on your way to reaching your goals faster than you ever thought possible.”

TJ Tanler trains three days a week, and these are what he does:


DAY ONE / Legs/Biceps

Barbell deadlift (3 sets X 8-12 reps)

Front barbell squat + jumping (4 sets X 8-10 reps)

Leg press + barbell curl (3 sets X 8-12 reps)

Leg extension + reverse barbell curl (3 sets X 8-12 reps)

Seated leg curl + dumbbell biceps extension (3 sets X 8-12 reps)

DAY TWO / Shoulders/Triceps/Abs

Military press + triceps pushdown (3 sets X 8-12 reps)

Bent-over low pulley lateral raise + dumbbell triceps extension (3 sets X 8-12 reps)

Dumbbell lateral raise + dip (3 sets X 8-12 reps)

Cable crunch (1 set X 15-20 reps with maximum weight)

Bent-knee hip raise + air bike (1 set X 20-25 reps)

Bottoms up (1 sets X 15 reps)

Repeat abs workouts one more time.

DAY THREE / Chest/Back

Barbell bench press + pullup (3 sets X 8-10 reps)

Incline dumbbell press + dumbbell row (3 sets X 8-10 reps)

Decline dumbbell bench press + seated cable row + barbell deadlift (3 sets X 8-10 reps)

Dumbbell fly + pullup + T-bar row with handle (3 sets X 8-10 reps)



Words by John Ng. Photograph by Steven Goh. Grooming by Eric Tan.