To appear on the cover of Men’s Fitness magazine is a big achievement for any man. To do it five times, as Toby Rowland has? Unprecedented. It won’t surprise anyone to hear that staying in shape for the next MF shoot is something Rowland takes very, very seriously.
‘I train six days a week,’ he says. ‘And even on my day off, usually Wednesday, I still foam roll to get ready for the next session. I do a lot of antagonistic supersets to make sure I target my body in a balanced way and change the muscle groups I’m emphasising each week.’
If you’re feeling brave, you can try tackling Rowland’s plan, which is detailed over the next four pages. Aim to do Workouts 1-4 during the working week and, if you’ve got the energy, repeat Workout 3 on Sundays.
