Need to strip off a lot of fat, keep your strength, and add some muscle? Need to do it in 8 weeks? Here’s your plan.

Weeks 1-2

Day 1

Sets: 4
Reps: 6
Load: 8RM
Rest: 60 sec. between pairings
Note: Don't rest between arms or legs with single limb exercises. Start with your weakest side first.

A1: Hang Cleans or Front Squats
A2: Reverse Crunches on Slant Board (or floor)
B1: Standing Alternating DB Shoulder Press
B2: 1-Arm DB Row
C1: Bulgarian Split Squats
C2: Single Leg DB Deadlift
D1: Dips or Decline DB Bench Press
D2: DB External Rotation
Stretching I recommend Ian King's Lazy Man's Guide to Stretching

Day 2

HIIT: 16 minutes (90 sec. walk/30 sec. sprint)
Stretching

Day 3

Sets: 3
Reps: 12
Load: 14RM
Rest: 70 sec. between pairings

A1: DB Romanian Deadlifts
A2: Sit-ups
B1: Incline DB Bench Press
B2: Standing Calf Raise
C1: DB Upright Rows
C2: Lunges or Step-ups
D1: DB External Rotation
D2: DB Pullovers
Stretching

Day 4

HIIT: 18 minutes (90 sec. walk/30 sec. sprint)
Stretching

Day 5

Circuits: 3
Set Duration: 2 minutes
Load: ~25% of 1RM
Note: Each set uses a load that's approximately 25% of your 1RM. But if you're not being challenged (i.e., drastically increased heart rate) by the end of the set, increase the load for the next set by 5%. Each set should be performed with as many reps as you can muster in the 2 minute period.

A1: BB Deadlift
Rest 90 sec.
A2: Push-ups Rest 90 sec.
A3: Back Squat Rest 90 sec.
A4: Lat Pulldowns
Rest 3 min.
Repeat sequence twice more

Stretching

Day 6

HIIT: 20 minutes (90 sec. walk/30 sec. sprint)
Stretching

Day 7

Off!

Day 8

Same as Day 1 but decrease the rest periods 5s (load remains constant).
Stretching

Day 9

HIIT: 16 minutes (80 sec. walk/40 sec. sprint)
Stretching

Day 10

Same as Day 3 but decrease the rest periods by 5s (load remains constant).
Stretching

Day 11

HIIT: 18 minutes (80 sec. walk/40 sec. sprint)
Stretching

Day 12

Same as Day 5 but increase the duration of each set 10 sec. (load remains constant).
Stretching

Day 13

HIIT: 20 minutes (80 sec. walk/40 sec. sprint)
Stretching

Day 14

Off!

Supplements:

  • Plazma™
  • Fish Oils – Take 4 Flameout per day.
  • Take Spike each day and before any workout, if you choose to do so.

Phase II

The supplement and stretching recommendations from Phase I carryover to Phase II.

Weeks 3-4

Day 1

Sets: 6
Reps: 4
Load: 6RM
Rest: 1 min. between pairings (A1, rest, A2, rest, A1, rest, A2, rest, etc.)
Note: Don't rest between arms or legs with single limb exercises. Start with your weakest side first.

A1: Step-ups or Reverse Lunges
A2: Bent-over BB Row (palms up grip)
B1: Push Press
B2: Cable Crunches or Swiss Ball Crunches
C1: Power Cleans
C2: Standing Calf Raise
Stretching

Day 2

HIIT: 16 minutes (75 sec. walk/45 sec. sprint)
Stretching

Day 3

Sets: 3
Reps: 15
Load: 17RM
Rest: 70s between pairings

A1: Pulldowns (palms down grip)
A2: Squat Thrusts (hold a DB in each hand if your bodyweight is too light)
B1: Sit-ups
B2: Back Extension
C1: Decline BB or DB Bench Press
C2: DB External Rotation
D1: BB Back Squat
D2: Lying or Seated Hamstring Curls
Stretching

Day 4

HIIT: 18 minutes (75 sec. walk/45 sec. sprint)
Stretching

Day 5

Sets: 1
Reps: 100 (total)
Load: 50RM (25% of your 1RM)
Note: Use a load that allows you 45-50 reps before failure. Stop one rep short of failure after the first set of 45-50. Rest 15 sec., perform as many reps as possible, rest 15 sec., perform as many reps as possible. Continue until you reach 100 reps.

Sissy Squats or Bodyweight Squats
Rest 2 min.
Standing DB Press
Rest 2 min.
DB Romanian Deadlift (use straps, if necessary)
Rest 2 min.
Seated Cable or Chest-supported Rows
Rest 2 min.
Stretching

Day 6

HIIT: 20 minutes (75 sec. walk/45 sec. sprint)
Stretching

Day 7

Off!

Day 8

Same as Day 1 but decrease the rest periods 5s (load remains constant).
Stretching

Day 9

HIIT: 16 minutes (70s walk/50s sprint)
Stretching

Day 10

Same as Day 3 but decrease the rest periods by 5s (load remains constant).
Stretching

Day 11

HIIT: 18 minutes (70s walk/50s sprint)
Stretching

Day 12

Same as Day 5 but increase the number of reps to 105 (load remains constant).
Stretching

Day 13

HIIT: 20 minutes (70s walk/50s sprint)
Stretching

Day 14

Off

Note: Any of the HIIT workouts can be used with running outside, running on a treadmill, or on a bike.

Phase III

This is a very challenging phase that will accelerate your fat loss even further. At this point, it's recommended that you start taking Hot-Rox Extreme.

Here goes!

Weeks 4-6

Day 1

Sets: 10
Reps: 3
Load: 6-7RM
Rest: 45 sec.

Deadlift
Dips or Decline Bench Press
Chin-ups or Pulldowns (palms up)
Note: These are straight sets that will really get your heart rate pumping. Be sure to stick to the exact rest periods. If you can't finish all 10 sets, the load is too high. Adjust accordingly for the next Monday workout.
Rope Jumping or Jumping Jacks for 10 minutes
Stretching

Day 2

Bike Sprints: Pedal at a moderate intensity for 90 sec., then crank up the tension and sprint as hard as you can for 30 sec. Continue with this sequence for 16 minutes. Remain seated (don't stand up) for the entire cycle sprint session.
Stretching

Day 3

Circuits: 4
Reps: 10
Load: 10RM
Note: 10RM will decrease by the third circuit (or even the second circuit for some).

A1: Good Mornings
Rest 10 sec.
A2: DB Romanian Deadlifts
Rest 10 sec.
A3: Reverse Lunges (alternate legs with each rep, 20 total reps)
Rest 90 sec. and repeat 3 more times

B1: Incline BB Bench Press
Rest 10 sec.
B2: Standing Military Press
Rest 10 sec.
B3: DB Side Raise
Rest 90 sec. and repeat 3 more times
C1: Chin-ups or Pulldowns (palms up)
Rest 10 sec.
C2: Bentover DB or BB Rows
Rest 10 sec.
C3: BB or DB Upright Rows
Rest 90 sec. and repeat 3 more times
Rope Jumping or Jumping Jacks for 11 minutes
Stretching

Day 4

Same as Day 2 for 17.5 minutes

Day 5

Sets: 1
Reps: 15
Load: 15RM
Rest: 1 min. between exercises

Overhead Squats
Bentover Rows
Step-Ups (alternate legs with each rep, 20 total reps)
Dips or Decline Bench Press
BB Hack Squats
Reverse Crunches
Note: After this sequence, rest for 2 min. and move to the next exercises
A1: One Arm DB Snatch
Note: Alternate arms between each rep. Perform one rep and drop the DB on the floor. Grab it with the other hand and perform one rep. Continue until you complete 15 reps on each side.
Rest 45 sec.

A2: Clap Push-ups
Note: Push yourself up off the floor and clap your hands between each rep. If traditional push-ups are too tough, elevate your hands on an aerobic step or rest your knees on the floor.
Rest 45 sec.

A3: Forward Lunges
Note: Alternate legs between reps (30 total reps).
Rest 90 sec. and repeat A1-A3 once more.

Jump rope or do jumping jacks for 12 minutes.
Stretching

Day 6

Same as Day 2 for 19 minutes
Stretching

Day 7

Off

Day 8

Same as Day 1 but add one rep to every other set (Sets 1,3,5,7,9)

Day 9

Same as Day 2 but use a slow/sprint pedal ratio of 80 sec.:40 sec.

Day 10

Add one rep to each exercise with the same load

Day 11

Same as Day 4 with a 80 sec.:40 sec. ratio

Day 12

Add one rep to each exercise with the same load

Day 13

Same as Day 6 with a 80 sec.:40 sec. ratio

Day 14

Off

Phase IV

Okay guys and gals, here's the final phase. For those who've stuck with the eating and training plan since Day 1, I applaud you. You should be noticeably leaner at this point. Keep taking Hot-Rox as prescribed. Stretching also remains the same.

Weeks 6-8

Day 1

Circuits: 4
Reps: 8 – Eight on each side without alternating, 16 total reps. In other words, perform 8 shoulder presses with your right arm, then perform 8 shoulder presses with your left arm.
Load: 8-9RM (Your 8-9RM will decrease with each circuit.)

A1: Lunge
Rest 15 sec.
A2: 1-Arm DB Shoulder Press
Note: Alternate arms between reps
Rest 15 sec.

A3: 1 Leg DB Deadlift
Rest 15 sec.
A4: 1 Arm Bentover Row
Rest 15 sec.
A5: DB Bench Press
Rest 1 min. and repeat 3 more times

Wall Sits
Sets: 3
Duration: As long as possible
Rest: 90 sec.
Note: Stand with your back against the wall with your feet out away from the wall, shoulder-width apart. Squat down so your knee joint is at 90 degrees when your thighs are parallel to the floor. Hold that position without placing your hands on your thighs.

Cycle Sprints
Duration: 2 min.
Note: Jump on an exercise bike and cycle as hard as you can for 2 min. Your RPMs should be around 40-60 (any more than 60 and the resistance is too light). When the 2 min. is up, jump off and walk around for a few minutes to allow yourself to recover.
Stretching

Day 2

15 minutes of running
Note:
Run backward for the first 7 and a half minutes; run forward for the last half. Do each phase as fast as possible.
Stretching

Day 3

Circuits: 6
Reps: 4
Load: 4RM (Your 4RM will decrease with each circuit.)

A1: Power Cleans
Rest 30 sec.
A2: Dips or Decline Bench Press
Rest 30 sec.
A3: Front Squat or Hack Squat
Rest 30 sec.
A4: Chin-ups or Pulldowns with palms up
Rest 30 sec. and repeat 5 more times

Cycle Sprints
Duration: 2 min.
Note: Jump on an exercise bike and cycle as hard as you can for 2 min. Your RPMs should be around 40-60. When the 2 min. is up, jump off and walk around for a few minutes.
Stretching

Day 4

Same as Day 2 for 16 minutes (8 for each phase)
Stretching

Day 5

Circuits: 3
Reps: 15
Load: 15RM (This 15RM will decrease with each circuit.)

A1: BB Deadlift
Rest 45 sec.
A2: BB Back Squat
Rest 45 sec.
A3: Hack Squat
Rest 90 sec. and repeat twice more
B1: Military Press (DB or BB)
Rest 30 sec.
B2: Bench Press (DB or BB)
Rest 30 sec.
B3: Dips or Decline Press (DB or BB)
Rest 1 min. and repeat twice more
C1: Chins or Pulldowns w/palms up
Rest 30 sec.
C2: Seated Row w/palms up
Rest 30 sec.
C3: Straight Arm Lat Pulldown or DB Pullovers
Rest 1 min. and repeat twice more
Stretching

Day 6

Bike or Running Sprints
Work:
Rest Ratio – Sprint for 45 sec., walk or cycle lightly for 75 sec.
Duration: 16 minutes

Day 7

Off

Day 8

Add one rep to each set with the same load. Add 10 sec. to wall sits and cycle sprints.

Day 9

Add 2 minutes

Day 10

Decrease each rest period by 5s (25s each). Add 10 sec. to cycle sprints.

Day 11

Add 2 minutes

Day 12

Decrease each rest period by 5 sec.

Day 13

Add 2 minutes

Day 14

You're finished!

Thanks for partaking in this fat-burning adventure! Be sure to post your results with comments once you finish the program!