- Main GoalLose Fat
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration8 weeks
- Days Per Week4
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Dumbbells, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
This workout combines your resistance training and cardio into one intense workout session. You will be at the gym 4 times per week, in and out in about one hour. Make sure to stretch or properly warm up before beginning each day.
I recommend the following split. Feel free to move the days around to fit your schedule, as long as you keep several days of rest between your pressing day (chest and shoulders).
Exercises are performed in pairs. These pairs consist of:
- A barbell, dumbbell or machine exercise
- A bodyweight exercise
You will start each exercise pattern with a single rep for the barbell, machine or dumbbell exercise. After this rep immediately perform 15 seconds of moderate cardio. This could include kettlebell swings, treadmill, stepper, skipping rope or anything similar. Next perform 10 reps of the bodyweight exercise followed by another 15 seconds of moderate cardio.
Each time through this sequence you will add a rep to the barbell/dumbbell/machine exercise while taking one away from the bodyweight exercise. Some rest between each of these stations is acceptable, but try to keep it to a minimum.
The complete sequence for each exercise pattern looks like the following:
As your conditioning improves week in and week out your workout time will decrease. Initially you want to start with a weight that allows you to complete the entire circuit without making an adjustment. If a weight becomes too manageable add 5 pounds then next time you lift.
Here are the recommended exercise pairings. Feel free to make adjustments based on needs or available equipment.
Chest and Triceps
Shoulders and Traps
* For the side plank alternate left and right arms. Instead of reps count out seconds using "one thousand one, one thousand two, etc."