Losing body fat and building muscle mass requires way more than just hitting the gym and lifting weights a few days a week. It takes discipline, consistency, commitment, and planning. Body optimization can be a slow and tedious process, especially if you’re already in decent shape. The last few percentage points and pounds are always the hardest to lose and require the most attention to detail. Eating whole foods, adding key vitamins and supplements, and tracking your nutrient intake are crucial for success. And with the right training program, you'll be able to shred, cut down body fat, and build more muscle mass in no time.
When the training intent is to lose weight, then your program focus will be your intensity, tempo, and heart rate. Conventional resistance training splits require an intensity between 50-70%, with 3-5 sets, of 6-12 reps, with 1–3-minute rest intervals. Bodybuilding is systematically designed to increase gains through periodization, ensuring progressive overload, performed with traditional split training isolating specific muscle groups, designated to certain days (i.e. back and biceps, chest and triceps, legs and shoulders). This program incorporates this same type of training split, but with higher volume, increased intensity, shorter rest intervals, not quite supersets but accelerated functional movements.
You will perform 4 sets per exercise, performed at 70-85% intensity, with a 5% increase per set. Prescribed reps will range between 16-12 with 20-45 second rest intervals, between each set. This program follows a 3-day training split, performed twice per week. Heart rate will be a crucial factor in this program and dictate the tempo of your workout. You can utilize an apple watch, whoop, garmin, fitbit etc. Your heart rate needs to be between 140-155 BPM at all times. This workout should not take you any longer than 45 minutes for the resistance training protocol. Added aerobic and cardio components will add an extra 20-45 minutes per workout consisting of steady-state cardio, or sprints.
This program follows a 3-day split, 6 days per week, with one rest day, and is to be followed for 12 weeks. This program follows a linear progression, meaning as time goes on, you will need to increase the load or weight, in order to build more muscle and cut body fat. The load is not as important as hitting the prescribed rep volume – every rep counts, and as you perform more work, you’ll burn more calories. Despite the weight you choose, make sure you’re hitting the volume.
- Weight Loss
- Reduced Body Fat
- Increased Muscular Strength
- Increased Muscle Mass
- Improved Mobility
- Reduced Pain Intensity
- Enhanced Muscular Endurance
- Improved Peak Power Output
- Enhanced Aerobic/Anaerobic Capacity
- Increased Core Strength & Core Stability
- Improved Functional Fitness
- 12-Week Workout Plan
- Supplement Recommendations
- Weight Loss Tips
- Foods List
Equipment (What You'll Need)
- Kettlebells (Moderate – Heavy)
- Plates (25-45lb, with maximum load exceeding 135lb)
- Resistance Band (moderate to intense)
- Dumbbells (Moderate – Heavy)
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