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Four Days A Week For Fat Loss

The document provides information on several workout programs and routines. It includes full body calisthenics programs consisting of 3 workouts targeting different muscle groups done on alternating days. It also outlines strength training programs with exercises like squats, deadlifts, presses, and pull ups done in a variety of rep ranges and set structures including circuits, complexes and challenge workouts. Additional details are provided on sample upper/lower body splits and push/pull routines.

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Breakboy Nrg
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837 views7 pages

Four Days A Week For Fat Loss

The document provides information on several workout programs and routines. It includes full body calisthenics programs consisting of 3 workouts targeting different muscle groups done on alternating days. It also outlines strength training programs with exercises like squats, deadlifts, presses, and pull ups done in a variety of rep ranges and set structures including circuits, complexes and challenge workouts. Additional details are provided on sample upper/lower body splits and push/pull routines.

Uploaded by

Breakboy Nrg
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Four Days For Fat Loss

Weight training - All will be in RPT fashion with the exception of assistance work

Workout A
ATG Squats
Leg Press
Calves

Workout B
Deadlifts
Front Squats
GHR's

Workouts in AXBXAXX BXAXBXX fashion

Calisthenic Training/Conditioning - All sets just short of failure for sake of consistent progression

Workout A
Push-ups with stands, gradually moving the stands closer to the hip
Ring pull-ups, working towards bar muscle-ups
*Sets will be done in circuit fashion, with a quarter mile run between each circuit. Isometrics at the end
L-sit, working towards v-sit
Tuck planche hold

Workout B
Dips, with added weight
Rope climbs, no legs
Handstand training, leading to handstand pushups (which I can already do, just not free standing)
Front lever progressions (on rings)

Workout schedule will either be XAXBXAX XBXAXBX or ABABABX.

Tuesday:
Deadlifts: 531
Dips: 2x10, 1x10+
Chin ups: 2x10, 1x10+
Finisher: DB circuit/Prowler/Farmer's walk

Thursday:
Squat: 531
Gymnastic ring push ups with chains: 2x10, 1x10+
a)Heavy DB Rows: 2x10, 1x10+
b)Single Leg DB RDL: 3x10
Abs
100 BPA
Or

Monday:
Bench: 531
Weighted Inverted rows: 2x10, 1x10+
Push ups variation (Weighted, inclined, timed) 2x10, 1x10+, if you're doing them for time I suggest you
do as many push ups as you can in 30 seconds for 3 sets. Don't go all out, let's say your absolute max in
30 seconds is 25, just do 20 saving some in the tank)
DB Rows: 2x10, 1x10+

Tuesday:
Deadlift: 531
Front squats or assisted single leg squats w/ a band: 2x10, 1x10+
Good Mornings or Single Leg RDL: 3x10
Abs

Thurday:
Military Press: 531
Pull ups: 2x10, 1x10+
Dips: 2x10, 1x10+
100 BPA

Friday:
Squat: 531
Stiff legged deadlifts: 3x10
Farmer's walks
Abs

Monday Wednesday Friday:

• Push ups, 3 sets, max reps


• Chin-ups, 3 sets, max reps
• Single Leg Squats, 3 sets, 3 max reps
• Bench Dips, 2 sets, max reps
• Ham-Glute Raises, 3 sets, max reps
• Calf Raises, 3 sets, max reps
• Upside-down Shoulder Press, 3 sets, max reps
• Crunches, 5 sets, 25 reps
• Neck, 3 sets, max reps

CALISTHENIC sample.
There are 3 workouts, do them on alternating days and do cardio on days off for 30 minutes a session.

Legs
(Utilizing different feet direction/stances for all squat variations)

• Squats: 3 sets, maximum reps


• Hack Squat: 1 set, maximum reps
• Wall Squats: 2 sets, maximum reps
• Lunges: (1 set with front leg elevated, 1 set with back leg elevated) 4 sets total
• Side Lunges: 2 sets, maximum reps
• Step ups: (utilizing stride length) 3 sets, maximum reps
• Stiff-Leg Deadlifts: (don't do these if you are alone) 3 sets, maximum reps
• One-legged calf raises: 2 sets, maximum reps
• Donkey Calf Raises: 2 sets, maximum reps
• Reverse Calf Raises: 2 sets, maximum reps
• Seated Calf Raises: 3 sets, maximum reps

Back/Triceps/Delts

• Chin-ups: (wide grip for 2 sets, medium for one set, narrow for one set) 4 sets, maximum reps
• Handstand Military Push-ups: (Only do these if you are confident you can) 3-5 sets, maximum
reps
• Glute/Ham raises: 3 sets, maximum reps
• Tricep Dips: 3 sets, maximum reps
• Decline Close Grip Push-ups: 2 sets, maximum reps
• Hyperextensions: 2 sets, maximum reps
• Lying Torso Raises: 2 sets, maximum reps.

Chest/Biceps/Abs

Abs can be trained twice a week if you wish.

• Flat Push-ups: 2 sets, maximum reps


• Incline Push-ups: 2 sets, maximum reps
• Decline Push-ups: 2 sets, maximum reps
• Chest Dips: 3 sets, maximum reps
• Pull-ups: 4 sets, maximum reps

Abs

• Crunches: 3 sets, maximum reps


• Scissor Kicks: 3 sets, maximum reps
• Twisting crunches: 3 sets, maximum reps
• Lying Leg Raises: 3 sets, maximum reps
MONDAY AND THURSDAY:
Upper body Program - Warmup 5:00 / stretch - Repeat 5-10 times

- Pushups - 10-20
- Regular Crunches - 20
- Bench dips - 10-20
- Reverse Crunches - 20
- Pullups - max reps or pull-downs
- 10 - Hanging Knee up
- Stretch abs/lowerback
* Cardio option 20-30:00 Run, bike, walk, or swim

TUESDAY AND FRIDAY:


Lower Body Repeat 4-5 times

- Walk, bike or jog 5:00


- Stretch legs
- Squats - 20
- Lunges 10 / leg
- Left crunches - 25
- Right crunches - 25
- Hip rollers - 10/side
- Stretch abs / lowerback
* Cooldown walk or bike 5:00 / stretch

WEDNESDAY:
LONG Cardio Day

- 45-60 minutes of interval running.

Monday & Thursday


Bench Press - 4x5
Incline Bench Press - 3x8
Shoulder Press - 3x8
Push-ups/Inverted Row - 3x15/3x10
Front/Lateral/Rear Delt Raises - 3x12 each lift
Dips - 3xFailure
Skull Crushers/Triceps Extension - 3x10/3x12

Tuesday
Squat - 3x5
Glute Ham - 4x8
Single Leg Squats/DB Chest Fly - 3x8/3x12
Pull-ups - 3xFailure
Lat Pull Down - 3x10
Barbell Biceps Curl - 3x10
Abs Circuit - Sit-ups/Side Bends/Leg Raises - 3x25/15/Failure

Friday
Deadlift - 3x5
Glute Ham - 4x8
Single Leg Squats/DB Incline Chest Fly - 3x8/3x12
Pull-ups - 3xFailure
Lat Pull Down - 3x10
Barbell Biceps Curl - 3x10
Abs Circuit - Sit-ups/Russian Twist/Leg Raises - 3x25/15/Failure

Cons: "Your rep ranges are a little all over the place. When designing a training program you
really want to pick a primary objective and maybe a secondary objective, for example strength as
a primary with hypertrophy as a secondary. You have strength (4x5), hypertrophy (3x8) and
strength-endurance (3x12) all lumped into the same program. Get more focused. And speaking
of focus, why do all your push exercises targeting chest and shoulders get their own day but legs,
back, bi's and abs all have to share a day? Unless chest and shoulders are weaknesses you are
trying to bring up (which is really rare—most people are weaker in their backs and legs) make
sure all your prime movers are getting an equal share of the work."

Comments: "You have some solid movements and you are definitely getting in a ton of volume
which is ideal for packing on muscle. You would benefit from a bit more organization in your
program. Why not try two upper body days (maybe built on bench press and rows one day and
pull-ups and military press the other) and two lower body days (squats and glute-ham raise on
the first and deadlift and lunges the next). Fill in those workouts with some accessory lifts that
you are already including and you'll get bigger
Workout A: 10 Rounds of the following:

10 Med ball slams


10 Burpees
10 KB swings
20 Push-ups
30 V-ups
10 KB squats
10 Push presses

Workout B: "555 Challenge"

25 Pull-ups
25 Deadlifts @135 lbs.
25 Box Jumps
25 Goblet Squats @ 50 lbs.
100 Rope Jumps
25 Double Arm KB Swings @ 40 lbs.
50 Mountain Climbers
25 Dumbbell Power Presses @ 30 lbs.
50 Split Jumps
50 Push-ups
100 Rope Jumps
50 Single Arm KB Clean and Presses
5 Weighted Pull ups with 45-lb. plate

Monday [Chest/Back]
>> Flat Bench Press/Lat Pull Downs: 4 sets of 4 reps, 1 set of 6 reps, 1 set of 8 reps
>> Incline Dumbbell Press/Weighted Rows: 3 sets of 8-10 reps
>> Flat Flyes/Pull Ups: 3 sets of 10-12 reps
>> Incline Flyes/Straight Arm Lat Pull Down with Rope: 3 sets of 12 reps

Tuesday [Arms and Abs]


>> Barbell Curl/Weighted Dips: 4 sets of 8-10 reps
>> Dumbbell Hammer Curl/Overhead Triceps Extension: 3 sets of 8-10 reps
>> Reverse Grip curl (EZ-Bar)/Skullcrushers: 3 sets of 8-10 reps
>> Single Arm Concentration Curl/Rope Push Down: 3 sets of 8-10 reps
>> Weighted Ab Crunches/Hanging Leg Raises/Hanging Oblique Crunches: 4 sets of each to
failure

Wednesday [Legs and Shoulders]


>> Squat/Military Dumbbell Press/Dumbbell Side Raises: 3 sets of 12 reps
>> Dead Lift/Barbell Front Raises: 3 sets of 10 reps
>> Weighted calf raises/ Shrugs: 4 sets to failure

Thursday [OFF/REST]
Friday [Body Weight Circuit/Abs]
>> Push-ups/Failure Squat Jumps/Failure Wall Squats/Failure Box Jumps: 3 sets to failure
>> Repeat Ab Circuit from "Tuesday"

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