This program was actually designed by another personal trainer at a gym that I used to work at. It has been designed for both fat loss and hypertrophy (building muscle), which are my goals. It is also a full body workout program, not split training; and every exercise is a compound exercise (i.e. targets multiple muscles).
UPDATE 2016: After completing this workout program successfully for 8 weeks, I leaned down and lost body fat. My stomach got flat and super toned, BUT my legs became the biggest they had ever been and my back was so broad that my crop tops no longer fit. If you enjoy heavy weight lifting and like the results, this is a great program for you. If you don’t like too much muscle, then I would not follow this program.
Also, if you want to start a new workout program it’s good to know your body type. There are three main body types and some of them will build muscle and lose weight more easily than others. I highly recommend that you find out your body type first!
I’ve designed a Body Type Quiz you can take for free and get tips on how to train and eat according to your body type :)
- Monday – weights program day 1
- Tuesday – 5km run
- Wednesday – weight program day 2
- Thursday – HIIT training
- Friday – weight program day 3 (upper body)
- Saturday – HIIT training (explosive)
- Sunday – REST
|Barbell back squat||4||10, 8, 6, 15||4:1||60 secs|
|Assisted chin ups (superset with split squats)||3||10||3:1||40 secs|
|Front foot elevated split squats (superset with chin ups)||3||10||3:1||40 secs|
|Kneeling one arm pull down (superset with cyclist squats)||3||10||3:1||40 secs|
|Heels elevated cyclist squats (superset with one arm pull downs)||3||10||5:5||40 secs|
|Prowler lateral drag||4||20 seconds on||40 secs|
5km run, sometimes less, sometimes more. Just depends on how I’m feeling on the day. But I try to aim for 5kms.
|Deadlifts||4||10, 8, 6, 15||4:1||60 secs|
|Barbell shoulder press (superset with hip thrusts)||3||10||3:1||40 secs|
|Hip thrusts (shoulder press)||3||10||3:1||40 secs|
|Dumbbell pronating grip shoulder press (superset with back extension)||3||10||3:1||40 secs|
|Back extension (superset with dumbbell shoulder press)||3||10||5:5||40 secs|
|Airdyne||4||20 seconds on||40 secs|
- Airdyne is a piece of cardio equipment that is kind of cross between a bike and a cross trainer – it’s intense!
|Medicine ball slams||5||35 secs on||70 secs off|
|Airdyne||5||35 secs on||70 secs off|
|Burpees||5||35 secs on||70 secs off|
|Jump squats||5||35 secs on||70 secs off|
|Barbell chest press||4||10, 8, 6, 15||4:1||60 secs|
|Barbell bent over row (superset with incline dumbbell chest press)||3||10||3:1||40 secs|
|Incline neutral grip dumbbell chest press (superset with bent over row)||3||10||3:1||40 secs|
|Seated row (superset with push ups)||3||10||3:1||40 secs|
|Push ups (superset with seated row)||3||10||5:5||40 secs|
|Reverse prowler drag/push||4||20 seconds on||40 secs|
|Hill sprints||4||10 secs on||50 secs off|
|Heavy prowler sprint||4||10 secs on||50 secs off|
|Airdyne||4||10 secs on||50 secs off|
If you have any questions, please feel free to ask! xx