Bulk the muscle – Crush the fat

Want to gain and lose in the right portions that turn unwanted wobbles into carved muscle? Yes? Then use this four-week building and burning routine that’ll help transform you into the high performance animal you’ve always wished you could be.

Warm-ups and cool-downs For the warm up do dynamic stretching and activation work for roughly 5 minutes. For the cool downs you should so static stretching on the muscles you’ve trained that day, holding each stretch for 60-90 seconds.

Mobility work and rehab training should be done at least twice per week, lasting 15-30 minutes depending on your needs. Those who need longer rehab sessions are encouraged to also see chiropractors and sports massage therapists more frequently. These should involve full body foam rolling and mobility increasing moves that challenge your most inflexible body parts and joints.

Key 1a, 1b = superset first move with the next
Drop sets = drop weight by 20-30%, no rest, move immediately into set.

WEEK 1: INTRO WEEK

DAY 1: FUNCTIONAL STRENGTH LOWER BODY
Activation sets: superset the following with constant tension. Do 2 sets light resistance.

Romanian deadlift x 20
Hip bridge on ball x 15-20 5 sets, rest: 45 seconds

1. Romanian deadlift x 5-6 (controlled negative, :2 pause at bottom)5 sets, rest: 45 seconds

2. Rear foot elevated split squat x 5-6 (controlled negative, :2 pause at bottom)4 sets, rest: 45 seconds

3a. lateral lunge x 8 each side
3b. barbell hip bridge x 84 sets, rest: 45 seconds

4a. sumo squat x 8
4b. machine or cable hamstring curl x 84 sets, rest: 45 seconds

Finisher: 4 sets 30 seconds work, 30 seconds rest
5a. high knees
5b. jump squats

DAY 2: UPPER BODY
Complete 4 sets with minimal rest between exercises then have up to 60 seconds after.

1a. plank hold with forearms on ball x 90 seconds
1b. single arm dumbbell chest press x 12 each side
1c. dumbbell pullover x 12

2a. low to high cable wood chop x 12 each side
2b. bent over wide cable row x 12
2c. push ups x 12 (elevate feet for increase challenge)

3a. dumbbell lateral raise x 12 (split stance position for increased challenge)
3b. dumbbell bicep curl x 12 (split stance)
3c. dumbbell skull crusher x 12 (half bench position)

DAY 3: CONDITIONING
Do 4 sets of each circuit.

Circuit 1: 30 seconds work and 30 seconds rest
Side plank with top knee tuck
Renegade row
Kettlebell or dumbbell swings
High bird dog (performed in push up position)

Circuit 2: 40 seconds work and 20 seconds rest
Plate push or pull in bear crawl position
Prone jacks Squat to dumbbell shoulder press
Plank

Circuit 3: 30 seconds work and 30 seconds rest
Burpees
Forward bound jumps
High knees
Lateral squat shuffle

DAY 4: LOWER BODY
Do 4 sets, taking minimal rest between exercises, then have up to 60 seconds rest after.

1a. single leg hip thrust x 12 each side
1b. goblet squat x 12
1c. alternating dynamic lunge x 12

2a. dead bug x 12 each side
2b. lateral box step-up x 12 each side
2c. single leg Romanian deadlift x 12 each side

3a. power step ups x 12 each side
3b. hip bridge and curl on ball x 12
3c. back extension x 12

DAY 5: FUNCTIONAL STRENGTH UPPER BODY
Superset the following with constant tension, focus on the stretch and squeeze of the muscles. Do 2 sets light resistance.

Assisted or bodyweight chin up x 15
Dumbbell Arnold press x 15 sets, rest: 60 seconds

1. Chin up x 5-65 sets, rest: 60 seconds

2. Military press x 5-6 4 sets, rest: 45 seconds

3a. dumbbell incline chest press x 8
3b. bent over dumbbell row x 84 sets, rest: 45 seconds

4a. single arm dumbbell bench press x 8 each side
4b. wide grip lat pulldown x 84 sets, rest: 45 seconds

Finisher: 4 sets 30 seconds work, 30 seconds rest
5a. ball slams
5b. burpees

WEEK 2

DAY 1: FUNCTIONAL STRENGTH LOWER BODY
Activation sets: superset the following with constant tension. Do 2 sets light resistance.

Goblet squat x 15-20 Banded hip bridge x 20

1. Front squat x 5-6 5 sets, rest: 60 seconds

2. Barbell hip bridge x 5-6 5 sets, rest: 60 seconds

3a. single leg press x 8 each side
3b. single leg hip thrust x 8 each side 4 sets, rest: 60 seconds

4a. Nordic hamstring curl x 8
4b. single leg squat to box x 8 each side 4 sets, rest: 60 seconds

Finisher: 4 sets – 30 seconds work, 30 seconds rest
5a. lateral skiers
5b. speed squats

DAY 2: UPPER BODY
Complete 4 sets, taking minimal rest between exercises, and up to 60 seconds afterwards.

1a. cable face-pull x 12
1b. chin ups x 12
1c. hanging leg raise x 15-20

2a. dumbbell single arm chest press x 12 each side
2b. alternating dumbbell overhead press x 12 each side
2c. good mornings x 12

3a. reversed grip pulldown x 12
3b. dumbbell hammer curl x 12 (split stance)
3c. cable tricep press-down x 12

DAY 3: CONDITIONING
Do 4 sets of each circuit.

Circuit 1: 40 seconds work and 20 seconds rest
Side plank with top knee tuck
Renegade row
Kettlebell or dumbbell swings
High bird dog (performed in push up position)

Circuit 2: 40 seconds work and 20 seconds rest
Plate push or pull in bear crawl position
Prone jacks
Squat to dumbbell shoulder press
Plank

Circuit 3: 40 seconds work and 20 seconds rest
Burpees
Forward bound jumps
High knees
Lateral squat shuffle

Dumbbell chest press x 15
Dumbbell bent over rows x 15
1. Bench press x 5-65 sets, rest: 60 seconds
2. T-bar row x 5-6 4 sets, rest: 60 seconds
3a. single arm dumbbell lateral raise x 8 each side
3b. wide grip lat pulldown x 85 sets, rest: 60 seconds4a. incline dumbbell bench press x 8
4b. kettlebell or dumbbell traditional deadlift x 84 sets, rest: 60 secondsFinisher: 4 sets, 30 seconds work, 30 seconds rest.
5a. speed push ups
5b. up downs (burpee without push ups)

WEEK 3: PREP WEEK

DAY 1: FUNCTIONAL STRENGTH LOWER BODY
Activation sets: superset the following with constant tension, focus on the stretch and squeeze of the muscles. Do 2 sets light resistance.

Romanian deadlift x 20
Hip bridge on ball x 15-20

1. Romanian deadlift x 104 sets, rest: 45 seconds

2. Rear foot elevated split squat x 104 sets, rest: 45 seconds

3a. lateral lunge x 8 each side
3b. bb hip bridge x 84 sets, rest: 45 seconds

4a. sumo squat x 8
4b. machine or cable hamstring curl x 84 sets, rest: 45 seconds

Finisher: 4 sets, 40 seconds work, 20 seconds rest
5a. high knees
5b. jump squats

DAY 2: UPPER BODY
Do 3 sets, taking minimal rest between exercises and up to 45 seconds after each set.

1a. plank hold with forearms on ball x 2 mins
1b. single arm dumbbell chest press x 15 each side
1c. dumbbell pullover x 15

2a. low to high cable woodchop x 15 each side
2b. bent over wide cable row x 15
2c. push ups x 153a. dumbbell lateral raise x 15 (split stance position for increased challenge)
3b. dumbbell bicep curl x 15 (split stance)
3c. dumbbell skull crusher x 15 (half bench position)DAY 3: CONDITIONING
Do 4 sets of each circuit.Circuit 1: 30 seconds work and 30 seconds rest
Alternating jump lunges
Burpees
Rope waves or ball slams
Bear crawlCircuit 2: 40 seconds work and 20 seconds rest
Ladder drill/ karaoke
Mountain climber

Kettlebell swings
Lateral plank walkCircuit 3: 30 seconds work and 30 seconds rest
Tuck jumps
Lateral ski jumps
Push up to t twist
Turkish get upsDAY 4: LOWER BODY
Do. 4 sets, taking minimal rest between exercises and up to 45 seconds rest after each set.1a:. single leg hip thrust x 15 each side
1b. goblet squat x 15
1c. alternating dynamic lunge x 152a. dead-bug x 15 each side
2b. lateral box step-up x 15 each side
2c. single leg Romanian deadlift x 15 each side

3a. power step ups x 15 each side
3b. hip bridge and curl on ball x 30
3c. back extension x 15

DAY 5: FUNCTIONAL STRENGTH UPPER BODY
Activation sets: superset the following with constant tension, focus on the stretch and squeeze of the muscles. Do 2 sets light resistance.

Assisted or bodyweight chin up x 15
Dumbbell Arnold press x 15

1. Chin up x 104 sets, rest: 45 seconds

2. Military press x 10 4 sets, rest: 45 seconds

3a. dumbbell incline chest press x 8
3b. bent over dumbbell row x 84 sets, rest: 45 seconds

4a. single arm dumbbell bench press x 8 each side
4b. wide grip lat pulldown x 84 sets, rest: 45 seconds

Finisher: 4 sets, 40 seconds work, 20 seconds rest
5a. ball slams
5b. burpees

WEEK 4: OVERLOAD WEEK

DAY 1 FUNCTIONAL STRENGTH LOWER BODY
Activation sets: superset the following with constant tension, focus on the stretch and squeeze of the muscles. Do 2 sets using a light resistance.

Goblet squat x 15-20 Banded hip bridge x 20

1. Front squat 4 sets, rest: 45 seconds

2. Barbell hip bridge x 10 4 sets, rest: 45 seconds

3a. single leg press x 8 each side
3b. dumbbell single leg hip thrust x 8 each side 4 sets, rest: 45 seconds

4a. Nordic hamstring curl x 8
4b. single leg squat to box x 8 each side4 sets, rest: 45 seconds

Finisher: 5 sets, 40 seconds work, 20 seconds rest
5a. lateral skiers
5b. speed squats

DAY 2: UPPER BODY
Do 3-4 sets, taking minimal rest between exercises, then up to 45 seconds afterwards.

1a. cable face-pull x 15
1b. chin ups x 15
1c. hanging leg raise x 15-20

2a. dumbbell single arm chest press x 15 each side
2b. alternating dumbbell overhead press x 15 each side
2c. good mornings x 15

3a. reversed grip pulldown x 15
3b. dumbbell hammer curl x 15 (split stance)
3c. cable tricep press down x 15

DAY 3: CONDITIONING
Do 4 sets of each circuit.

Circuit 1: 40 seconds work and 20 seconds rest
Alternating jump lunges
Burpees
Rope waves or ball slams
Bear crawl

Circuit 2: 40 seconds work and 20 seconds rest
Ladder drill/ karaoke
Advanced mountain climber
Kettlebell swings
Lateral plank walk

Circuit 3: 40 seconds work and 20 seconds rest
Tuck jumps
Lateral ski jumps
Push up to t twist
Turkish get ups

DAY 4 LOWER BODY
Do 3-4 sets, taking minimal rest between exercises, then up to 45 seconds afterwards.

1a. Romanian deadlift x 15
1b. goblet squat x 15
1c. reverse crunch x 30

2a. rear foot elevated split squat x 15 each side
2b. hip bridge and curl on ball x 15
2c. side plank with top leg lifts x 30 each side

3a. standing single leg calf raise x 20 each side
3b. hip thrust x 15
3c. lateral banded walking squat x 30 each way

DAY 5: FUNCTIONAL STRENGTH UPPER BODY
Activation sets: superset the following with constant tension, focus on the stretch and squeeze of the muscles. Do 2 sets using a light resistance.

Dumbbell chest press x 15
Dumbbell bent over rows x 15

1. Bench press x 5-6 (include 1-2 drop sets) 4 sets, rest: 45 seconds

2. T-bar row x 10 (include 1-2 drop sets) 4 sets, rest: 45 seconds

3a. single arm dumbbell lateral raise x 8 each side
3b. wide grip lat pulldown x 84 sets, rest: 45 seconds

4a. incline dumbbell bench press x 8
4b. kettlebell or dumbbell traditional deadlift x 84 sets, rest: 45 seconds

Finisher: 4 sets seconds 30 work, 30 seconds rest
5a. speed push ups
5b. up downs (burpee without push ups)

ADDING CARDIO

The conditioning workout is very cardiovascular in nature. Many people find these workouts to be a very effective and more enjoyable form of fat loss workout. Some choose to do these workouts as their only form of cardio training. In addition to these, you can add an extra fat loss and endurance training element to the routine. You can add the sprint days on either the Tuesday or Thursday sessions and the endurance workouts on either the Saturday or Sunday workouts.

Training by rate of perceived exertion: 1-10
Sprints 9/10
Recovery set in sprint workouts 5-6/10
Endurance work 7-8/10

WEEK 1:
Sprint Day: 6 x 20 seconds on, 80 seconds off = total time 10 minutes
Endurance Day: 30 minutes of an endurance activity of your choice
WEEK 2:
Sprint Day: 7 x 20 seconds on, 80 seconds off = total time 12 minutes
Endurance Day: 35 minutes of an endurance activity of your choice
WEEK 3:
Sprint Day: 8 x 20 seconds on 60 seconds off = total time 10 minutes
Endurance Day: 35 minutes of an endurance activity of your choice
WEEK 4:
Sprint Day: 10 x 20 seconds on 60 seconds off = total time 13 minutes
Endurance Day: 40 minutes of an endurance activity of your choice