I heard Chad Waterbury's name tossed around a lot as a respected name. I'm thinking of switching to a full body WO and I was wondering where i can find a good full body workout by him just to give me some ideas to start with.
CW and Full Body
- Thread starter junkfoodbad
- Start date
newf said:
currently cutting.
junkfoodbad said:
Waterburys Summer Project is BRUTAL. Its a circuit type program for cutting.
If your just looking for a basic hypertrophy program i really like The Waterbury Method and Primed for Muscle is a very good maximal Strength program. I done them both.
Here's all his articles.
http://www.t-nation.com/ALSAuthor.do?p=Chad Waterbury&pageNo=1
and these all can be found on t-nation.com ? i cant check now cause its blocked at work here
There is an excel sheet around the net somewhere that someone done up with most of his programs but i don't have it.
Note: Pics are in the original article.
The Waterbury Summer Project
by Chad Waterbury
Editor's Note: Want to strip off some fat? Wanna gain some muscle and strength while you're at it? Want a straight-up program from one of the country's top strength coaches, one without all the hoopla and jargon attached? Then you, pudgy boy, have found it.
Below is a full eight-week program that began right here on our forums. Those who tried it reported great results.
Unfortunately, we think a lot of people didn't see it the first time around, so that's why we've synopsized it and included here as a single article.
This program is great! Take it from us!
Notes For Newbies: Before Waterbury throws the program at you, here's a handy guide to the abbreviations he uses.
DB: Dumbbell
BB: Barbell
60s: 60 seconds
A1 A2, B1 B2 etc.: This means to perform exercise A1, rest, then A2. Go back and forth between A1 and A2 for as many sets as Chad designates, then move to the B exercises, then C, etc.
RM: Repetitions Maximum or Reps Max. When Chad says to use your 8RM for 6 reps for example, what he's basically saying is to leave two reps "in the hole" and not train to failure.
HIIT: High Intensity Interval Training — In a nutshell, go at a slow or moderate pace for a while, then burst into a faster pace, then go back down to slow/moderate, then repeat until you're not fat anymore.
Finally, we'll post photos of some of the exercises below. If you're unsure what the others are, just type the name into our search engine and you'll find photos and explanations.
Welcome to Boot Camp!
Okay everyone, here's the routine I want you to follow for the next two weeks. I've also included supplement and diet recommendations.
WEEKS 1-2
DAY 1
Sets: 4
Reps: 6
Load: 8RM
Rest: 60s between pairings
Note: Don't rest between arms or legs with single limb exercises. Start with your weakest side first.
A1 Hang Cleans or Front Squats
A2 Reverse Crunches on Slant Board (or floor)
B1 Standing Alternating DB Shoulder Press
B2 1-Arm DB Row
C1 Bulgarian Split Squats
C2 Single Leg DB Deadlift
D1 Dips or Decline DB Bench Press
D2 DB External Rotation
Stretching — I recommend Ian King's Lazy Man's Guide to Stretching
DAY 2
HIIT — 16 minutes (90s walk/30s sprint)
Stretching
DAY 3
Sets: 3
Reps: 12
Load: 14RM
Rest: 70s between pairings
A1 DB Romanian Deadlifts
A2 Sit-ups
B1 Incline DB Bench Press
B2 Standing Calf Raise
C1 DB Upright Rows
C2 Lunges or Step-ups
D1 DB External Rotation
D2 DB Pullovers
Stretching
DAY 4
HIIT — 18 minutes (90s walk/30s sprint)
Stretching
DAY 5
Circuits: 3
Set Duration: 2 minutes
Load: ~25% of 1RM
Note: Each set uses a load that's approximately 25% of your 1RM. But if you're not being challenged (i.e., drastically increased heart rate) by the end of the set, increase the load for the next set by 5%. Each set should be performed with as many reps as you can muster in the 2 minute period.
A1 BB Deadlift
Rest 90s
A2 Push-ups
Rest 90s
A3 Back Squat
Rest 90s
A4 Lat Pulldowns
Rest 180s
Repeat sequence twice more.
Stretching
DAY 6
HIIT — 20 minutes (90s walk/30s sprint)
Stretching
DAY 7
Off!
DAY 8
Same as Day 1 but decrease the rest periods 5s (load remains constant).
Stretching
DAY 9
HIIT — 16 minutes (80s walk/40s sprint)
Stretching
DAY 10
Same as Day 3 but decrease the rest periods by 5s (load remains constant).
Stretching
DAY 11
HIIT — 18 minutes (80s walk/40s sprint)
Stretching
DAY 12
Same as Day 5 but increase the duration of each set 10s (load remains constant).
Stretching
DAY 13
HIIT — 20 minutes (80s walk/40s sprint)
Stretching
DAY 14
Off!
SUPPLEMENTS:
Surge — Consume 1/2 serving at the onset of your workout (or sip it throughout your workout). Take another 1/2 serving directly after your workout mixed with 5g of micronized creatine.
Fish Oils — Take 4 Flameout per day. Or take 6g of normal fish oil capsules per day.
Note: Take Spike each day and before any workout, if you choose to do so.
EATING PLAN:
Follow T-Dawg 2.0!
Phase II
The supplement, diet, and stretching recommendations from Phase I carryover to Phase II.
WEEKS 3-4
DAY 1
Sets: 6
Reps: 4
Load: 6RM
Rest: 60s between pairings (A1, rest, A2, rest, A1, rest, A2, rest, etc.)
Note: Don't rest between arms or legs with single limb exercises. Start with your weakest side first.
A1 Step-ups or Reverse Lunges
A2 Bent-over BB Row (palms up grip)
B1 Push Press
B2 Cable Crunches or Swiss Ball Crunches
C1 Power Cleans
C2 Standing Calf Raise
Stretching
DAY 2
HIIT — 16 minutes (75s walk/45s sprint)
Stretching
DAY 3
Sets: 3
Reps: 15
Load: 17RM
Rest: 70s between pairings
A1 Pulldowns (palms down grip)
A2 Squat Thrusts (hold a DB in each hand if your bodyweight is too light)
B1 Sit-ups
B2 Back Extension
C1 Decline BB or DB Bench Press
C2 DB External Rotation
D1 BB Back Squat
D2 Lying or Seated Hamstring Curls
Stretching
DAY 4
HIIT — 18 minutes (75s walk/45s sprint)
Stretching
DAY 5
Sets: 1
Reps: 100 (total)
Load: 50RM (25% of your 1RM)
Note: Use a load that allows you 45-50 reps before failure. Stop one rep short of failure after the first set of 45-50. Rest 15s, perform as many reps as possible, rest 15s, perform as many reps as possible. Continue until you reach 100 reps.
Sissy Squats or Bodyweight Squats
Rest 120s
Standing DB Press
Rest 120s
DB Romanian Deadlift (use straps, if necessary)
Rest 120s
Seated Cable or Chest-supported Rows
Rest 120s
Stretching
DAY 6
HIIT — 20 minutes (75s walk/45s sprint)
Stretching
DAY 7
Off!
DAY 8
Same as Day 1 but decrease the rest periods 5s (load remains constant).
Stretching
DAY 9
HIIT — 16 minutes (70s walk/50s sprint)
Stretching
DAY 10
Same as Day 3 but decrease the rest periods by 5s (load remains constant).
Stretching
DAY 11
HIIT — 18 minutes (70s walk/50s sprint)
Stretching
DAY 12
Same as Day 5 but increase the number of reps to 105 (load remains constant).
Stretching
DAY 13
HIIT — 20 minutes (70s walk/50s sprint)
Stretching
DAY 14
Off
Note: Any of the HIIT workouts can be used with running outside, running on a treadmill, or on a bike.
Phase III
This is a very challenging phase that will accelerate your fat loss even further. At this point, it's recommended that you start taking HOT-ROX or HOT-ROX Extreme.
Here goes!
WEEKS 4-6
DAY 1
Sets: 10
Reps: 3
Load: 6-7RM
Rest: 45s
Deadlift
Dips or Decline Bench Press
Chin-ups or Pulldowns (palms up)
Note: These are straight sets that will really get your heart rate pumping. Be sure to stick to the exact rest periods. If you can't finish all 10 sets, the load is too high. Adjust accordingly for the next Monday workout.
Rope Jumping or Jumping Jacks for 10 minutes
Stretching
DAY 2
Bike Sprints: Pedal at a moderate intensity for 90s, then crank up the tension and sprint as hard as you can for 30s. Continue with this sequence for 16 minutes. Remain seated (don't stand up) for the entire cycle sprint session.
Stretching
DAY 3
Circuits: 4
Reps: 10
Load: 10RM
Note: 10RM will decrease by the third circuit (or even the second circuit for some).
A1 Good Mornings
Rest 10s
A2 DB Romanian Deadlifts
Rest 10s
A3 Reverse Lunges (alternate legs with each rep, 20 total reps)
Rest 90s and repeat 3 more times
B1 Incline BB Bench Press
Rest 10s
B2 Standing Military Press
Rest 10s
B3 DB Side Raise
Rest 90s and repeat 3 more times
C1 Chin-ups or Pulldowns (palms up)
Rest 10s
C2 Bentover DB or BB Rows
Rest 10s
C3 BB or DB Upright Rows
Rest 90s and repeat 3 more times
Rope Jumping or Jumping Jacks for 11 minutes
Stretching
DAY 4
Same as DAY 2 for 17.5 minutes
DAY 5
Sets: 1
Reps: 15
Load: 15RM
Rest: 60s between exercises
Overhead Squats
Bentover Rows
Step-Ups (alternate legs with each rep, 20 total reps)
Dips or Decline Bench Press
BB Hack Squats
Reverse Crunches
Note: After this sequence, rest for 120s and move to the next exercises
A1 One Arm DB Snatch
Note: Alternate arms between each rep. Perform one rep and drop the DB on the floor. Grab it with the other hand and perform one rep. Continue until you complete 15 reps on each side.
Rest 45s
A2 Clap Push-ups
Note: Push yourself up off the floor and clap your hands between each rep. If traditional push-ups are too tough, elevate your hands on an aerobic step or rest your knees on the floor.
Rest 45s
A3 Forward Lunges
Note: Alternate legs between reps (30 total reps).
Rest 90s and repeat A1-A3 once more.
Jump rope or do jumping jacks for 12 minutes.
Stretching
DAY 6
Same as DAY 2 for 19 minutes
Stretching
DAY 7
Off
DAY 8
Same as Day 1 but add one rep to every other set (Sets 1,3,5,7,9)
DAY 9
Same as Day 2 but use a slow/sprint pedal ratio of 80s:40s
DAY 10
Add one rep to each exercise with the same load
DAY 11
Same as Day 4 with a 80s:40s ratio
DAY 12
Add one rep to each exercise with the same load
DAY 13
Same as Day 6 with a 80s:40s ratio
DAY 14
Off
Phase IV
Okay guys and gals, here's the final phase. For those who've stuck with the eating and training plan since Day 1, I applaud you. You should be noticeably leaner at this point. Keep taking HOT-ROX as prescribed. Diet and stretching also remain the same.
WEEKS 6-8
DAY 1
Circuits: 4
Reps: 8 — Eight on each side without alternating, 16 total reps. In other words, perform 8 shoulder presses with your right arm, then perform 8 shoulder presses with your left arm.
Load: 8-9RM (Your 8-9RM will decrease with each circuit.)
A1 Lunge
Rest 15s
A2 1-Arm DB Shoulder Press
Note: Alternate arms between reps
Rest 15s
A3 1 Leg DB Deadlift
Rest 15s
A4 1 Arm Bentover Row
Rest 15s
A5 DB Bench Press
Rest 60s and repeat 3 more times
Wall Sits
Sets: 3
Duration: As long as possible
Rest: 90s
Note: Stand with your back against the wall with your feet out away from the wall, shoulder-width apart. Squat down so your knee joint is at 90 degrees when your thighs are parallel to the floor. Hold that position without placing your hands on your thighs.
Cycle Sprints
Duration: 120s
Note: Jump on an exercise bike and cycle as hard as you can for 120s. Your RPMs should be around 40-60 (any more than 60 and the resistance is too light). When the 120s is up, jump off and walk around for a few minutes to allow yourself to recover.
Stretching
DAY 2
15 minutes of running
Note: Run backward for the first 7 and a half minutes; run forward for the last half. Do each phase as fast as possible.
Stretching
DAY 3
Circuits: 6
Reps: 4
Load: 4RM (Your 4RM will decrease with each circuit.)
A1 Power Cleans
Rest 30s
A2 Dips or Decline Bench Press
Rest 30s
A3 Front Squat or Hack Squat
Rest 30s
A4 Chin-ups or Pulldowns with palms up
Rest 30s and repeat 5 more times
Cycle Sprints
Duration: 120s
Note: Jump on an exercise bike and cycle as hard as you can for 120s. Your RPMs should be around 40-60. When the 120s is up, jump off and walk around for a few minutes.
Stretching
DAY 4
Same as Day 2 for 16 minutes (8 for each phase)
Stretching
DAY 5
Circuits: 3
Reps: 15
Load: 15RM (This 15RM will decrease with each circuit.)
A1 BB Deadlift
Rest 45s
A2 BB Back Squat
Rest 45s
A3 Hack Squat
Rest 90s and repeat twice more
B1 Military Press (DB or BB)
Rest 30s
B2 Bench Press (DB or BB)
Rest 30s
B3 Dips or Decline Press (DB or BB)
Rest 60s and repeat twice more
C1 Chins or Pulldowns w/palms up
Rest 30s
C2 Seated Row w/palms up
Rest 30s
C3 Straight Arm Lat Pulldown or DB Pullovers
Rest 60s and repeat twice more
Stretching
DAY 6
Bike or Running Sprints
Work:Rest Ratio — Sprint for 45s, walk or cycle lightly for 75s.
Duration: 16 minutes
DAY 7
Off
DAY 8
Add one rep to each set with the same load. Add 10s to wall sits and cycle sprints.
DAY 9
Add 2 minutes
DAY 10
Decrease each rest period by 5s (25s each). Add 10s to cycle sprints.
DAY 11
Add 2 minutes
DAY 12
Decrease each rest period by 5s.
DAY 13
Add 2 minutes
DAY 14
You're finished!
Thanks for partaking in this fat-burning adventure! Be sure to post your results with comments once you finish the program!
© 1998 — 2006 Testosterone, LLC. All Rights Reserved.
Note: Pics are in the original article.
The Waterbury Summer Project
by Chad Waterbury
Editor's Note: Want to strip off some fat? Wanna gain some muscle and strength while you're at it? Want a straight-up program from one of the country's top strength coaches, one without all the hoopla and jargon attached? Then you, pudgy boy, have found it.
Below is a full eight-week program that began right here on our forums. Those who tried it reported great results.
Unfortunately, we think a lot of people didn't see it the first time around, so that's why we've synopsized it and included here as a single article.
This program is great! Take it from us!
Notes For Newbies: Before Waterbury throws the program at you, here's a handy guide to the abbreviations he uses.
DB: Dumbbell
BB: Barbell
60s: 60 seconds
A1 A2, B1 B2 etc.: This means to perform exercise A1, rest, then A2. Go back and forth between A1 and A2 for as many sets as Chad designates, then move to the B exercises, then C, etc.
RM: Repetitions Maximum or Reps Max. When Chad says to use your 8RM for 6 reps for example, what he's basically saying is to leave two reps "in the hole" and not train to failure.
HIIT: High Intensity Interval Training — In a nutshell, go at a slow or moderate pace for a while, then burst into a faster pace, then go back down to slow/moderate, then repeat until you're not fat anymore.
Finally, we'll post photos of some of the exercises below. If you're unsure what the others are, just type the name into our search engine and you'll find photos and explanations.
Welcome to Boot Camp!
Okay everyone, here's the routine I want you to follow for the next two weeks. I've also included supplement and diet recommendations.
WEEKS 1-2
DAY 1
Sets: 4
Reps: 6
Load: 8RM
Rest: 60s between pairings
Note: Don't rest between arms or legs with single limb exercises. Start with your weakest side first.
A1 Hang Cleans or Front Squats
A2 Reverse Crunches on Slant Board (or floor)
B1 Standing Alternating DB Shoulder Press
B2 1-Arm DB Row
C1 Bulgarian Split Squats
C2 Single Leg DB Deadlift
D1 Dips or Decline DB Bench Press
D2 DB External Rotation
Stretching — I recommend Ian King's Lazy Man's Guide to Stretching
DAY 2
HIIT — 16 minutes (90s walk/30s sprint)
Stretching
DAY 3
Sets: 3
Reps: 12
Load: 14RM
Rest: 70s between pairings
A1 DB Romanian Deadlifts
A2 Sit-ups
B1 Incline DB Bench Press
B2 Standing Calf Raise
C1 DB Upright Rows
C2 Lunges or Step-ups
D1 DB External Rotation
D2 DB Pullovers
Stretching
DAY 4
HIIT — 18 minutes (90s walk/30s sprint)
Stretching
DAY 5
Circuits: 3
Set Duration: 2 minutes
Load: ~25% of 1RM
Note: Each set uses a load that's approximately 25% of your 1RM. But if you're not being challenged (i.e., drastically increased heart rate) by the end of the set, increase the load for the next set by 5%. Each set should be performed with as many reps as you can muster in the 2 minute period.
A1 BB Deadlift
Rest 90s
A2 Push-ups
Rest 90s
A3 Back Squat
Rest 90s
A4 Lat Pulldowns
Rest 180s
Repeat sequence twice more.
Stretching
DAY 6
HIIT — 20 minutes (90s walk/30s sprint)
Stretching
DAY 7
Off!
DAY 8
Same as Day 1 but decrease the rest periods 5s (load remains constant).
Stretching
DAY 9
HIIT — 16 minutes (80s walk/40s sprint)
Stretching
DAY 10
Same as Day 3 but decrease the rest periods by 5s (load remains constant).
Stretching
DAY 11
HIIT — 18 minutes (80s walk/40s sprint)
Stretching
DAY 12
Same as Day 5 but increase the duration of each set 10s (load remains constant).
Stretching
DAY 13
HIIT — 20 minutes (80s walk/40s sprint)
Stretching
DAY 14
Off!
SUPPLEMENTS:
Surge — Consume 1/2 serving at the onset of your workout (or sip it throughout your workout). Take another 1/2 serving directly after your workout mixed with 5g of micronized creatine.
Fish Oils — Take 4 Flameout per day. Or take 6g of normal fish oil capsules per day.
Note: Take Spike each day and before any workout, if you choose to do so.
EATING PLAN:
Follow T-Dawg 2.0!
Phase II
The supplement, diet, and stretching recommendations from Phase I carryover to Phase II.
WEEKS 3-4
DAY 1
Sets: 6
Reps: 4
Load: 6RM
Rest: 60s between pairings (A1, rest, A2, rest, A1, rest, A2, rest, etc.)
Note: Don't rest between arms or legs with single limb exercises. Start with your weakest side first.
A1 Step-ups or Reverse Lunges
A2 Bent-over BB Row (palms up grip)
B1 Push Press
B2 Cable Crunches or Swiss Ball Crunches
C1 Power Cleans
C2 Standing Calf Raise
Stretching
DAY 2
HIIT — 16 minutes (75s walk/45s sprint)
Stretching
DAY 3
Sets: 3
Reps: 15
Load: 17RM
Rest: 70s between pairings
A1 Pulldowns (palms down grip)
A2 Squat Thrusts (hold a DB in each hand if your bodyweight is too light)
B1 Sit-ups
B2 Back Extension
C1 Decline BB or DB Bench Press
C2 DB External Rotation
D1 BB Back Squat
D2 Lying or Seated Hamstring Curls
Stretching
DAY 4
HIIT — 18 minutes (75s walk/45s sprint)
Stretching
DAY 5
Sets: 1
Reps: 100 (total)
Load: 50RM (25% of your 1RM)
Note: Use a load that allows you 45-50 reps before failure. Stop one rep short of failure after the first set of 45-50. Rest 15s, perform as many reps as possible, rest 15s, perform as many reps as possible. Continue until you reach 100 reps.
Sissy Squats or Bodyweight Squats
Rest 120s
Standing DB Press
Rest 120s
DB Romanian Deadlift (use straps, if necessary)
Rest 120s
Seated Cable or Chest-supported Rows
Rest 120s
Stretching
DAY 6
HIIT — 20 minutes (75s walk/45s sprint)
Stretching
DAY 7
Off!
DAY 8
Same as Day 1 but decrease the rest periods 5s (load remains constant).
Stretching
DAY 9
HIIT — 16 minutes (70s walk/50s sprint)
Stretching
DAY 10
Same as Day 3 but decrease the rest periods by 5s (load remains constant).
Stretching
DAY 11
HIIT — 18 minutes (70s walk/50s sprint)
Stretching
DAY 12
Same as Day 5 but increase the number of reps to 105 (load remains constant).
Stretching
DAY 13
HIIT — 20 minutes (70s walk/50s sprint)
Stretching
DAY 14
Off
Note: Any of the HIIT workouts can be used with running outside, running on a treadmill, or on a bike.
Phase III
This is a very challenging phase that will accelerate your fat loss even further. At this point, it's recommended that you start taking HOT-ROX or HOT-ROX Extreme.
Here goes!
WEEKS 4-6
DAY 1
Sets: 10
Reps: 3
Load: 6-7RM
Rest: 45s
Deadlift
Dips or Decline Bench Press
Chin-ups or Pulldowns (palms up)
Note: These are straight sets that will really get your heart rate pumping. Be sure to stick to the exact rest periods. If you can't finish all 10 sets, the load is too high. Adjust accordingly for the next Monday workout.
Rope Jumping or Jumping Jacks for 10 minutes
Stretching
DAY 2
Bike Sprints: Pedal at a moderate intensity for 90s, then crank up the tension and sprint as hard as you can for 30s. Continue with this sequence for 16 minutes. Remain seated (don't stand up) for the entire cycle sprint session.
Stretching
DAY 3
Circuits: 4
Reps: 10
Load: 10RM
Note: 10RM will decrease by the third circuit (or even the second circuit for some).
A1 Good Mornings
Rest 10s
A2 DB Romanian Deadlifts
Rest 10s
A3 Reverse Lunges (alternate legs with each rep, 20 total reps)
Rest 90s and repeat 3 more times
B1 Incline BB Bench Press
Rest 10s
B2 Standing Military Press
Rest 10s
B3 DB Side Raise
Rest 90s and repeat 3 more times
C1 Chin-ups or Pulldowns (palms up)
Rest 10s
C2 Bentover DB or BB Rows
Rest 10s
C3 BB or DB Upright Rows
Rest 90s and repeat 3 more times
Rope Jumping or Jumping Jacks for 11 minutes
Stretching
DAY 4
Same as DAY 2 for 17.5 minutes
DAY 5
Sets: 1
Reps: 15
Load: 15RM
Rest: 60s between exercises
Overhead Squats
Bentover Rows
Step-Ups (alternate legs with each rep, 20 total reps)
Dips or Decline Bench Press
BB Hack Squats
Reverse Crunches
Note: After this sequence, rest for 120s and move to the next exercises
A1 One Arm DB Snatch
Note: Alternate arms between each rep. Perform one rep and drop the DB on the floor. Grab it with the other hand and perform one rep. Continue until you complete 15 reps on each side.
Rest 45s
A2 Clap Push-ups
Note: Push yourself up off the floor and clap your hands between each rep. If traditional push-ups are too tough, elevate your hands on an aerobic step or rest your knees on the floor.
Rest 45s
A3 Forward Lunges
Note: Alternate legs between reps (30 total reps).
Rest 90s and repeat A1-A3 once more.
Jump rope or do jumping jacks for 12 minutes.
Stretching
DAY 6
Same as DAY 2 for 19 minutes
Stretching
DAY 7
Off
DAY 8
Same as Day 1 but add one rep to every other set (Sets 1,3,5,7,9)
DAY 9
Same as Day 2 but use a slow/sprint pedal ratio of 80s:40s
DAY 10
Add one rep to each exercise with the same load
DAY 11
Same as Day 4 with a 80s:40s ratio
DAY 12
Add one rep to each exercise with the same load
DAY 13
Same as Day 6 with a 80s:40s ratio
DAY 14
Off
Phase IV
Okay guys and gals, here's the final phase. For those who've stuck with the eating and training plan since Day 1, I applaud you. You should be noticeably leaner at this point. Keep taking HOT-ROX as prescribed. Diet and stretching also remain the same.
WEEKS 6-8
DAY 1
Circuits: 4
Reps: 8 — Eight on each side without alternating, 16 total reps. In other words, perform 8 shoulder presses with your right arm, then perform 8 shoulder presses with your left arm.
Load: 8-9RM (Your 8-9RM will decrease with each circuit.)
A1 Lunge
Rest 15s
A2 1-Arm DB Shoulder Press
Note: Alternate arms between reps
Rest 15s
A3 1 Leg DB Deadlift
Rest 15s
A4 1 Arm Bentover Row
Rest 15s
A5 DB Bench Press
Rest 60s and repeat 3 more times
Wall Sits
Sets: 3
Duration: As long as possible
Rest: 90s
Note: Stand with your back against the wall with your feet out away from the wall, shoulder-width apart. Squat down so your knee joint is at 90 degrees when your thighs are parallel to the floor. Hold that position without placing your hands on your thighs.
Cycle Sprints
Duration: 120s
Note: Jump on an exercise bike and cycle as hard as you can for 120s. Your RPMs should be around 40-60 (any more than 60 and the resistance is too light). When the 120s is up, jump off and walk around for a few minutes to allow yourself to recover.
Stretching
DAY 2
15 minutes of running
Note: Run backward for the first 7 and a half minutes; run forward for the last half. Do each phase as fast as possible.
Stretching
DAY 3
Circuits: 6
Reps: 4
Load: 4RM (Your 4RM will decrease with each circuit.)
A1 Power Cleans
Rest 30s
A2 Dips or Decline Bench Press
Rest 30s
A3 Front Squat or Hack Squat
Rest 30s
A4 Chin-ups or Pulldowns with palms up
Rest 30s and repeat 5 more times
Cycle Sprints
Duration: 120s
Note: Jump on an exercise bike and cycle as hard as you can for 120s. Your RPMs should be around 40-60. When the 120s is up, jump off and walk around for a few minutes.
Stretching
DAY 4
Same as Day 2 for 16 minutes (8 for each phase)
Stretching
DAY 5
Circuits: 3
Reps: 15
Load: 15RM (This 15RM will decrease with each circuit.)
A1 BB Deadlift
Rest 45s
A2 BB Back Squat
Rest 45s
A3 Hack Squat
Rest 90s and repeat twice more
B1 Military Press (DB or BB)
Rest 30s
B2 Bench Press (DB or BB)
Rest 30s
B3 Dips or Decline Press (DB or BB)
Rest 60s and repeat twice more
C1 Chins or Pulldowns w/palms up
Rest 30s
C2 Seated Row w/palms up
Rest 30s
C3 Straight Arm Lat Pulldown or DB Pullovers
Rest 60s and repeat twice more
Stretching
DAY 6
Bike or Running Sprints
Work:Rest Ratio — Sprint for 45s, walk or cycle lightly for 75s.
Duration: 16 minutes
DAY 7
Off
DAY 8
Add one rep to each set with the same load. Add 10s to wall sits and cycle sprints.
DAY 9
Add 2 minutes
DAY 10
Decrease each rest period by 5s (25s each). Add 10s to cycle sprints.
DAY 11
Add 2 minutes
DAY 12
Decrease each rest period by 5s.
DAY 13
Add 2 minutes
DAY 14
You're finished!
Thanks for partaking in this fat-burning adventure! Be sure to post your results with comments once you finish the program!
© 1998 — 2006 Testosterone, LLC. All Rights Reserved.
newf said:
haha its perfect for me
Thanks man