My Ass-Kickin' Fat Loss Training Program

My GM at the gym asked me to write up the program I used to lean out this spring, so here it is. You've seen my own version of this before (modified more toward burning fat), but this is the outline version, where you can plug in your own exercises.

I used this program to go from 210 and 17% bodyfat to 185 and 8% bodyfat. Obviously, diet is a big part of my results, but this is a weight-based, high-intensity program, so if you are eating well, you will see results.

Day 1: Heavy
Day 2: Light
Day 3: Cardio or Rest
Day 4: Heavy
Day 5: High Intensity, High Reps
Day 6: Cardio or Rest
Day 7: Rest

A1, A2, A3 means to do these exercises one after the other, a triple set. All sets done with 60-90 seconds rest between sets, 3-4 sets per grouping (4 sets after the first week or two). Aside from pull ups, try not repeat any exercise in the week (preferably, pull ups would be done on Monday and Friday).

Day 1: Heavy (6-8 reps per set)
A1: Compound quad movement (squat, leg press, one-leg squat, etc)
A2: Compound back movement (vertical plane -- pull ups, lat pull, etc)
A3: Compound chest movement (bench, decline bench, Dips, etc)
B1: Compound back movement (horizontal plane -- seated row, one arm row, bent row, etc)
B2: Compound shoulder movement (military press, DB press, Arnold's, etc)
B3: Arm exercise of choice
C1: Abs

Day 2: Light (12-20 reps per set)
A1: Compound hip movement (SLDL, lunges, split squats, etc [not deadlift])
A2: Compound back movement (horizontal plane -- seated row, one arm row, bent row, etc)
A3: Compound Chest movement (Inc Bench, Hammer incline, etc)
B1: Compound back movement (vertical plane -- pull ups, lat pull, etc)
B2: Isolation shoulder exercise (laterals, machine laterals, etc)
B3: Traps (Hang cleans, shrugs, bent shrugs, bent DB shrugs, etc) -- Can be done for lower reps than the other exercises on this day.
C1: Abs

Day 3: Cardio or Rest

Day 4: Heavy (6-8 reps per set)
A1: Compound quad movement (squat, leg press, one-leg squat, etc)
A2: Compound back movement (vertical plane -- pull ups, lat pull, etc)
A3: Compound chest movement (DB bench, DB decline bench, DB Inc. Bench, etc)
B1: Compound back movement (horizontal plane -- seated row, one arm row, bent row, etc)
B2: Compound shoulder movement (military press, DB press, Arnold's, etc)
B3: Arm exercise of choice
C1: Abs

Day 5: High Intensity, High Reps (300 Workout)
This is for time -- my best is 23 minutes. My best client did it in 45 minutes.
Rest as little as possible, and break up the total reps into as few sets as possible.

A1: 25 Pull ups
A2: 50 Deadlifts @ 135 pounds (go heavier is this is too easy -- I used 215)
A3: 50 Push-ups
A4: 50 Bench Jumps (18-24 inches, use cardio step risers if bench is too low)
A5: 50 Hanging Knee Raises (or some other hard ab exercise)
A6: 50 DB Clean and Press (35-40 lbs) each side (DB must touch floor between each rep)
A7: 25 Pull Ups

Day 6: Cardio or Rest

Day 7: Rest

Tags: weight training, fat loss, fitness, 300 workout