Please read Part One before continuing. This post goes into the formats you’ll be using for your training/program writing, depending on your goal chosen in part one.

Use this workout card for the templates below.

The templates

Fat Loss training

After your warm up, you’ll start with a strength exercise, lifting a heavier weight for lower repetitions to help you retain muscle and strength while you’re losing weight. You’ll alternate between an upper and lower body strength exercise on each training day.

Then you will go into a 5-exercise circuit alternating between lower and upper body to help maximize calorie burn. Please allow 24-28 hours of recovery between trainings for best results.

1. Strength exercise (Squat, push, pull or hinge) 3-5 sets 3-6 reps 90-120 sec rest between sets.

2A. Squat variation

2B. Pull variation

2C. Hinge variation

2D. Push variation

2E. Carry variation

Instructions

Note- Do the strength exercise first. Choose a weight that leaves a rep or two in the tank. How may circuits you do is dependent on how much time you have.

Training 1– Complete 8 reps (select a weight that allows you to do 8 repetitions with good form) of each exercise 2A-2D in the circuit fashion. If you’re doing the standing single arm row, do 8 reps on each side. For farmer’s walk, walk 20 yards and then walk back for 20 yards for a total of 40 yards.

Each set will take you 1 minute to complete and each circuit 5 minutes to finish. Rest 90 seconds after each circuit and do a total of 2-4 circuits.

Training 2 – Choose a lighter weight than day one. Do as many repetitions of each exercise 2A-2D in 30 seconds with good form (for the single arm row do 15 seconds on each side).  For the farmer’s walk, walk 20 yards and then walk back for 20 yards for a total of 40 yards. Rest for 30 seconds at the end of each exercise.

Rest 90 seconds at the end of each circuit and do a total of 2-3 circuits.

Training 3 – Do 15 reps of each exercise (with a weight lighter than day one) 2A-2D in a circuit fashion. For the farmer’s walk, walk 20 yards there and back for a total of 40 yards. Rest as little as possible between exercises and rest 60 seconds at the end of each circuit. Do a total of 2-3 circuits.

Building muscle

Muscle building requires lifting moderate to heavy weight for more repetitions which is going to cause muscular stress and damage. However, building muscle doesn’t tickle and you need to put your hard hat on and go to work.

You’re going to be using a combination of straight sets for strength work and then supersets to pump up your muscles. You’ll alternate between training A and training B.  How many sets you do of each superset will be depended on how much time you have.

Training A

 1. Strength exercise (Squat or hinge) 3-5 sets 3-6 reps and 90-120 sec rest between sets.

2A.  Squat or hinge 8-12 reps

2B.  Pull variation 10-15 reps

2-3 sets with 60-90 seconds rest between supersets

3A. Squat variation 12 reps

3B.  Press variation 8-12 reps

3-5 sets with 60-90 seconds rest between supersets

4A. Pull variation (different from 2B) 8-12 reps

4B. Push variation (different from 3B) 8- 12 reps

2-3 sets with 60-90 seconds rest between supersets

This superset is optional depended the time you have.  Choose a body part that needs extra work.

5A.  Isolation exercise (bicep curl, triceps, shoulders, legs, hips etc.) 8-15 reps

5B.  Isolation exercise 8-15 reps

2- 3 sets with 60 seconds rest between each superset.

Training B

1. Strength exercise (Push or a pull) 3- 5 sets 3- 6 reps and 90-120 sec rest between sets.

2A. Squat variation 6-8 reps

2B.  Pull variation 6-8 reps

2- 3 sets with 60-90 seconds rest between supersets

3A. Hinge variation 12-15 reps

3B. Push variation 6-8 reps

3-5 sets with 60-90 seconds rest between supersets

4A. Farmers carry variation 40 yards

4B. Pull or push variation (different from 2 and 3) 12-15 reps

2-3 sets with 60-90 seconds rest between supersets

This superset is optional, if you have the time. Choose a body part that needs the extra work.

5A.  Isolation exercise (bicep curl, triceps, shoulders, legs, hips) 8-15 reps

5B.  Isolation exercise 8-15 reps

2- 3 sets with 60 seconds rest between each superset.

Instructions

After your warm up, you’ll start will the strength exercise and you’ll choose a weight that leaves a rep or two in reserve. If you need more rest between sets, please take it. With the supersets exercises please use a weight that allows you to complete all the repetitions with good form.

If you went heavy with the squat, do a hinge exercise for 2A and vice versa.

Please rest for 24-48 hrs. between trainings.

Getting back into shape

If it’s been a while since you’ve darkened the doors of a gym, your body needs to get accustomed to lifting weights. This means more repetitions, less resistance and incorporating some core and stretching exercises to help your body move better.

You’ll be doing tri-sets (3 exercises back to back) of 2 strength exercises followed by a stretch and then you’ll go through this again and do a core exercise. If you this again for a 3rd time (dependent on time) you’ll choose between a stretch or a core exercise.

You will train 2-3 days a week with 48 hrs. rest between sessions.

1A. Squat variation

1B. Pulling variation

1C. Stretch:   30 seconds                         Core:  Plank variation                                          

2-3 sets with 60 seconds rest between each superset.

2A. Hinge variation

2B. Pushing variation

2C. Stretch:  30 seconds                            Core: Farmers carry variation 

2- 3 sets with 60 seconds rest between each superset.                                     

Instructions

Note- Choose a stretch that works on the tighter areas of the body, like the hips, chest, hamstrings and biceps and do both sides.

 

Training 1- Do 15 reps of exercises 1A-2B with a weight that allows you to complete each repetition with good form. For the standing single arm cable row, do 15 reps on each arm. For the farmer’s walk, do a total of 40 yards.

Training 2- Do 12 reps of exercises 1A-2B with a weight (5 pounds heavier than day 1) that allows you to complete each repetition with good form. For the standing single arm cable row, do 12 reps on each arm. For the farmer’s walk, do a total of 30 yards.

Training 3- Do 10 reps of exercises 1A-2B with a weight that allows you to complete each repetition with good form. For the standing single arm cable row, do 10 on each arm. For the farmer’s walk, do a total of 20 yards.

Wrapping up

Do your training of choice for 6 weeks in total. If you need more than 48 hours to recover between trainings, take it. When the weight becomes less challenging, go up by 5 pounds.

Don’t hold yourself back because you’re too good for that. Happy training.

If you need any assistance with your program contact me here.

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