Ok, so you have time to spare and want to improve your conditioning. You are sick and tired of feeling like a slug, and feel highly motivated to lose fat, add muscle, improve health and increase your energy.
Well then, if this sounds like you come take a journey.
You will be training 3 times a day on this program. Yes, you read that correctly. Each training day is structured as follows:
- Morning - 45 minute walk
- Afternoon - Barbell and bodyweight muscle building session
- Evening - Intense barbell and bodyweight complex routine
This program is not for the faint of heart. It will be difficult, make no bones about it. You will be sore, you will feel hungry, but after 6 to 8 weeks you will feel amazing. Please give this plan a complete 2 months.
Don't undervalue the importance of walking. A 45 minute daily walk will boost your metabolism, help improve your lower back strength, and increase your overall energy levels.
If you are unable to walk a complete 45 minutes, start with what you can do. Try to improve a little bit each day until you hit 45 minutes each day.
Evening Barbell & Bodyweight Complex
Perform this each night. Rest as little as possible between each exercise. If you can, move from exercise to exercise without rest.
Perform this circuit 3 times. You will be using the same weight on the barbell for each exercise, so pick a weight that is manageable.
|Barbell & Bodyweight Complex|
6 Day Barbell & Bodyweight Split
Your afternoon muscle building and strength session will be structured as follows:
- Monday - Quads
- Tuesday - Chest
- Wednesday - Back
- Thursday - Hamstrings and Calves
- Friday - Shoulders
- Saturday - Arms
- Sunday - Rest
|Walking Barbell Lunge||3||10|
|Incline Bench Press||3||10|
|3 Second Pause Bench Press||3||6-10|
|High Inverted Row||3||Failure|
|Hamstrings and Calves|
|Stiff Leg Deadlift||3||6-10|
|Barbell Split Jump||3||5 each leg|
|Rocking Standing Calf Raise||3||15|
|Bodyweight Calf Raise||3||50|
|Barbell Front Raise||3||12-15|
|Seated Barbell Press Behind The Neck||3||8-12|
|Bent Over Barbell Pull To Face||3||10|
|Close Grip Bench Press||3||10|