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Fitness101 Intermediate to Advanced Planwww.sleekgeek.co.za
THE FITNESS 101 SLEEKGEEK 8-WEEK TRANSFORMATION PLAN
LEVEL: INTERMEDIATE TO ADVANCED
INTRODUCTION
Welcome to our Fitness 101 8-Week Transformation plan developed for the
SLEEKGEEKchallengers! This plan has been periodized to help you look your best within 8
weeks.
HOW DOES THE FITNESS101 YOU 8-WEEK TRAINING PLAN DIFFER FROM THE REST
We believe that in order to look your best you will need to not only train harder but also
smarter. We had some help from some of the top dogs in the industry and came up with an
8 week periodized transformation plan that is going to help you become the ULTIMATE
YOU!
The Fitness 101 training plan sets itself apart from the due to the fact that it is scientifically
developed to help you increase lean muscle tone, speed up your resting metabolic rate
(metabolism) and fat burning potential.
THE FITNESS 101 SLEEKGEEK 8-WEEK TRANSFORMATION PLAN
WEEK 1: PHASE 1
Where other plans leave you high and dry after your payment or entry, we will walk you
through all 8 weeks with scientific explanations as to why we have selected our specific
training strategies.
During phase 1 we are going to try and focus on toning and building lean muscle. The reason
for this is that your body’s metabolism will automatically increase if your lean muscle
increases. The more lean muscle you have, the faster your metabolism will be.
Phase one also includes a 15 minute cardio session after each weight training session.
Studies have shown that intense weight training sessions with reduced resting times can
help release fat as energy from our fat cells. Studies have also concluded that cardio after
weight training can help utilize this freed up energy by burning it to ensure it doesn’t get
stored back into our fat cells. See freeing up energy from fat doesn’t necessarily mean it will
get burned for good. There is always the chance of that energy being stored back into your
fat cell if it’s not utilized.
SO WHY NOT GO ALL OUT BY DOING INTENSE WEIGHT TRAINING AND CARDIO FROM THE
START?
No doubt that this will be effective in helping you burn calories which in return will help you
burn fat and lose weight. But this can also have you reaching a training plateau in as quickly
as 4 – 6 weeks. In order to prevent training plateaus one needs to train smarter.
We are going to focus on increasing lean muscle first before we aim to burn as much fat as
possible. This will ensure more effective fat burning later in the program and will help
prevent a weight loss plateau.
Remember in order to build a house, you need to lay the foundation first. View phase 1 as
the foundation phase.
REPS, SETS AND REST
Our first week’s rep ranges will be 12-15, we will also focus on mostly machine exercises
that will make things a lot easier especially if you are a beginner.
Try and only rest 30 seconds between sets. We are going to try and do 3-4 sets of each
exercise.
During week 1 it’s all about laying the foundation. No need to push yourself beyond your
limits, but don’t slack either. No one knows your limits better than you do. With that said
make sure that you make it difficult enough for yourself. Try and pick a weight that you can
do 12-15 reps with, while finding the last two reps quite difficult to complete.
FREQUENTLY ASKED QUESTIONS
1. Do I need to train 5 days straight?
No you don’t have to. You can train any 5 days in the week, however, make sure to take 2
days off completely.
2. Can I do more than 15 min cardio to burn more calories?
The idea is not to do as much cardio as possible. We are trying to increase your aerobic
capacity (fitness) in order to cope with the future workload of the program. If you feel like
you can train more, rather push yourself harder during the 15 minutes instead of doing
cardio for longer.
3. What if the gym is busy and I can’t do the exercise prescribed?
If the gym is busy and you won’t be able to get hold of the necessary machine, ask an
instructor on the floor to provide you with an alternative exercise that targets the same
muscle group.
4. What If I need to rest longer than 30 seconds?
The idea is to work at your own capacity. If you feel you need more than 30 seconds to
recover then do so, however, no one knows your body better than yourself. With that said
listen to your body and rest when needed, but try not to slack!
MONDAY: DAY 1 - CHEST, TRICEP ABS AND CARDIO
EXERCISE
Barbell Bench Press
Dumbbell Incline Press
Dumbbell Fly (Flat)
Overhead Dumbbell
Rope Pushdowns
Sit Ups
Stationary Bicycle recover)
CHEST, TRICEP ABS AND CARDIO
EXERCISE SETS
Barbell Bench Press 4
Dumbbell Incline Press 4
Dumbbell Fly (Flat) 3
Overhead Dumbbell Triceps Extension 4
Rope Pushdowns 3
3
3
Stationary Bicycle (60 sec Sprint, 120 sec recover)
REPS REST
12-15 30sec
12-15 30sec
12-15 30sec
12-15 30sec
12-15 30sec
20-30 30sec
12-15 30sec
15min
TUESDAY: DAY 2- LOWER BODY AND CARDIO
EXERCISE
Barbell Squats
Leg Press
Leg Extensions
Lying Leg Curls
Dumbbell Lunges
Standing Calves
Stepper (60 sec on a high level, 120 sec on a lower level to recover)
LOWER BODY AND CARDIO
EXERCISE SETS
Barbell Squats 4
Leg Press 4
Leg Extensions 3
Lying Leg Curls 4
Dumbbell Lunges 3
Standing Calves 3
(60 sec on a high level, 120 sec on a lower level to recover)
REPS REST
12-15 30sec
12-15 30sec
12-15 30sec
12-15 30sec
12-15 30sec
20-30 30sec
15min
WEDNESDAY: DAY 3- BACK, BICEPS AND CARDIO
EXERCISE
Barbell Deadlifts
Barbell Rows
Narrow Grip
Seated Cable Rows
Bicep Barbell Curls
Machine Curls
Rowing Machine (60 sec sprint, 120 recovery)
BACK, BICEPS AND CARDIO
EXERCISE SETS
Barbell Deadlifts 4
Barbell Rows 4
Narrow Grip Pulldowns 3
Seated Cable Rows 3
Bicep Barbell Curls 4
Machine Curls 3
Rowing Machine (60 sec sprint, 120 sec recovery)
REPS REST
12-15 30sec
12-15 30sec
12-15 30sec
12-15 30sec
12-15 30sec
12-15 30sec
15min
THURSDAY: DAY 4 - SHOULDER, ABS AND CARDIO
EXERCISE
Dumbbell Shoulder Press
Barbell Upright Row
Incline Reverse Dumbbell Fly
Dumbbell Lateral Raise
Leg Raise
Crunches on Floor
Rotex Machine (60 sec sprint, 120 sec recovery)
SHOULDER, ABS AND CARDIO
SETS
Dumbbell Shoulder Press 4
Barbell Upright Row 4
Incline Reverse Dumbbell Fly 3
Dumbbell Lateral Raise 3
3
Crunches on Floor 3
Rotex Machine (60 sec sprint, 120 sec recovery)
REPS REST
12-15 30sec
12-15 30sec
12-15 30sec
12-15 30sec
20-30 30sec
20-30 30sec
15min
FRIDAY: DAY 5 - CARDIO FOR 60MIN
EXERCISE SETS REPS REST
Cardio of your choice 60min
DAY 6 AND 7
REST
WEEK 2: PHASE 1
Congratulations. You have made it through your first week! Now that you have an idea on
how the exercises work and how it feels to train them we can push ourselves a little bit
harder.
SETS, REPS AND REST
Try and stick to the same sets, reps and resting times. All the exercises will remain the same,
however, we need you to try and push a little bit heavier than the previous week which
should be possible due to the fact that you now know how to execute the exercise correctly.
MONDAY: DAY 8 - CHEST, TRICEP ABS AND CARDIO
Barbell Bench Press
Dumbbell Incline Press
Dumbbell Fly (Flat)
Overhead Dumbbell
Rope Pushdowns
Sit Ups
Leg Raises
Stationary Bicycle recover)
CHEST, TRICEP ABS AND CARDIO
Barbell Bench Press 4 12
Dumbbell Incline Press 4 12
Dumbbell Fly (Flat) 3 12
Overhead Dumbbell Triceps Extension 4 12
Rope Pushdowns 3 12
3 20
Leg Raises 3 20
Stationary Bicycle (60 sec Sprint, 120 sec recover)
15
12-15 30sec
12-15 30sec
12-15 30sec
12-15 30sec
12-15 30sec
20-30 30sec
20-30 30sec
15min
TUESDAY: DAY 9 - LOWER BODY AND CARDIO
EXERCISE
Barbell Squats
Leg Press
Leg Extensions
Lying Leg Curls
Dumbbell Lunges
Standing Calves
Stepper (60 sec on a high level, 120 sec on a lower level to recover)
LOWER BODY AND CARDIO
EXERCISE SETS
Barbell Squats 4
Press 4
Leg Extensions 3
Lying Leg Curls 4
Dumbbell Lunges 3
Standing Calves 3
(60 sec on a high level, 120 sec on a lower level to recover)
REPS REST
12-15 30sec
12-15 30sec
12-15 30sec
12-15 30sec
12-15 30sec
20-30 30sec
15min
WEDNESDAY: DAY 10 - BACK, BICEPS AND CARDIO
EXERCISE
Barbell Deadlifts
Barbell Rows
Narrow Grip
Seated Cable Rows
Bicep Barbell Curls
Machine Curls
Rowing Machine (60 sec sprint, 120 sec recovery)
BACK, BICEPS AND CARDIO
EXERCISE SETS
Barbell Deadlifts 4
Barbell Rows 4
Narrow Grip Pulldowns 3
Seated Cable Rows 3
Bicep Barbell Curls 4
Machine Curls 3
Rowing Machine (60 sec sprint, 120 sec recovery)
REPS REST
12-15 30sec
12-15 30sec
12-15 30sec
12-15 30sec
12-15 30sec
12-15 30sec
15min
THURSDAY: DAY 11 - SHOULDER, ABS AND CARDIO
EXERCISE
Dumbbell Shoulder Press
Barbell Upright Row
Incline Reverse Dumbbell Fly
Dumbbell Lateral Raise
Leg Raise
Crunches on Floor
Rotex Machine (60 sec sprint, 120 sec recovery)
SHOULDER, ABS AND CARDIO
SETS
Dumbbell Shoulder Press 4
Barbell Upright Row 4
Incline Reverse Dumbbell Fly 3
Dumbbell Lateral Raise 3
3
Crunches on Floor 3
Rotex Machine (60 sec sprint, 120 sec recovery)
REPS REST
12-15 30sec
12-15 30sec
12-15 30sec
12-15 30sec
20-30 30sec
20-30 30sec
15min
FRIDAY: DAY 12 - CARDIO FOR 60MIN
EXERCISE SETS REPS REST
Cardio of your choice 60min
DAY 13 AND 14
REST
WEEK 3: PHASE 2
Congrats, you have survived the first phase and we are 25% completed with our 8 Week
Transformation plan! Phase 2 is going to be about trying to increase our training intensity!
Remember it’s all about progression in order to make sure we keep on making weight loss
breakthroughs!
REPS, SETS AND REST
During this phase we are going to try and increase our intensity, we are also going to
increase our cardio time! If possible keep to the same resting periods as in phase 1 (30sec).
INTRODUCING SUPERSETS
A superset is when you perform 1 exercises and another directly after that before taking
your 30 second break. After doing the second exercise you can take your break and get
ready to perform the next set.
CARDIO – INTRODUCING TABATA TRAINING
Tabata is a high intensity training style that consists of 20 seconds of flat out pushing
yourself, and 10 seconds rest consisting of 4 minutes. We are going introduce Tabata
Training in the next 2 weeks after your weight training routine with a 2 minute break in
between the 2 sets.
This week we will start with 2 sessions, and next week we will perform 4.
MONDAY: DAY 15 – CHEST AND BACK
EXERCISE
Barbell Bench Press
Barbell Deadlifts
Incline Dumbbell Press
Dumbbell Rows
Flat Dumbbell Fly
Narrow Grip Pulldowns
Chair Sit Ups
CHEST AND BACK
EXERCISE SETS
Barbell Bench Press 4
Barbell Deadlifts 4
Incline Dumbbell Press 4
Dumbbell Rows 4
Flat Dumbbell Fly 4
Narrow Grip Pulldowns 4
Chair Sit Ups 3
REPS REST
10 N/A
10 30-45sec
10 N/A
10 30-45sec
10 N/A
10 30-45sec
30 N/A
Ball Crunches 3 30 30-45sec
TABATA TRAINING – KETTLEBELL SWINGS 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and perform another 8 rounds.
Treadmill Walk (Moderate Pace) 10min
TUESDAY: DAY 16 - LOWER BODY AND CARDIO
EXERCISE
Leg Press
Leg Extensions
Lying Leg Curls
Dumbbell Lunges
Barbell Squats
Dumbbell Step Ups
LOWER BODY AND CARDIO
EXERCISE SETS
Leg Press 4
Extensions 4
Lying Leg Curls 4
Dumbbell Lunges 4
Barbell Squats 4
Dumbbell Step Ups 4
REPS REST
10 N/A
10 30-45sec
10 N/A
10 30-45sec
10 N/A
10 p/leg
30-45sec
Standing Calves 4 30 30-45sec
Stationary Bike 20min
WEDNESDAY: DAY 17 - ARMS
EXERCISE
Barbell Curls
Overhead Dumbbell
Rope Pushdowns
Machine Curls
TABATA TRAINING 20 Seconds On, 10 Rest 2 Minutes after 8 rounds and perform
Stepper (Moderate Pace)
ARMS
EXERCISE SETS
Barbell Curls 5
Overhead Dumbbell Triceps Extension 5
Rope Pushdowns 5
Machine Curls 5
TABATA TRAINING – JUMPS SQUATS 20 Seconds On, 10 Seconds Off x 8
Rest 2 Minutes after 8 rounds and perform another 8 rounds.
Stepper (Moderate Pace) 10min
REPS REST
10 N/A
10 30-45sec
10 N/A
10 30-45sec
THURSDAY: DAY 18 - SHOULDER
EXERCISE
Dumbbell Shoulder Press
Dumbbell Lateral Raise
Incline Reverse Dumbbell Fly
Barbell Upright Rows
Crunches on Floor
Leg Raise
Rotex
SHOULDERS
SETS
Dumbbell Shoulder Press 4
Dumbbell Lateral Raise 4
Incline Reverse Dumbbell Fly 4
Barbell Upright Rows 4
Crunches on Floor 4
4
REPS REST
10 N/A
10 30-45sec
10 N/A
10 30-45sec
30 N/A
30 30-45sec
20min
FRIDAY: DAY 19 - CARDIO FOR 60MIN
EXERCISE SETS REPS REST
Cardio of your choice 60min
DAY 20 AND 21
REST
WEEK 4: PHASE 2
One week left before we reach half way!
CARDIO
Instead of 2 Tabata sessions we are going to do 4.
SETS, REPS AND REST
We are keeping our exercises, reps and sets the same as last week.
MONDAY: DAY 22 – CHEST
EXERCISE
Barbell Bench Press
Barbell Deadlifts
Incline Dumbbell Press
Dumbbell Rows
Flat Dumbbell Fly
Narrow Grip Pulldowns
Chair Sit Ups
CHEST AND BACK
EXERCISE SETS
Barbell Bench Press 4
Barbell Deadlifts 4
Incline Dumbbell Press 4
Dumbbell Rows 4
Flat Dumbbell Fly 4
Narrow Grip Pulldowns 4
Chair Sit Ups 3
REPS REST
10 N/A
10 30-45sec
10 N/A
10 30-45sec
10 N/A
10 30-45sec
30 N/A
Ball Crunches 3 30 30-45sec
TABATA TRAINING – KETTLEBELL SWINGS 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and perform another 8 rounds.
Treadmill Walk (Moderate Pace) 10min
TUESDAY: DAY 23 - LOWER
EXERCISE
Leg Press
Leg Extensions
Lying Leg Curls
Dumbbell Lunges
Barbell Squats
Dumbbell Step Ups
LOWER BODY
EXERCISE SETS
Leg Press 4
Leg Extensions 4
Lying Leg Curls 4
Dumbbell Lunges 4
Barbell Squats 4
Dumbbell Step Ups 4
REPS REST
10 N/A
10 30-45sec
10 N/A
10 30-45sec
10 N/A
10 p/leg
30-45sec
Standing Calves 4 30 30-45sec
TABATA TRAINING – ROWING MACHING 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and perform another 8 rounds.
Stepper (Moderate Pace) 10min
WEDNESDAY: DAY 24 - ARMS
EXERCISE
Barbell Curls
Overhead Dumbbell
Rope Pushdowns
Machine Curls
TABATA TRAINING 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and perform
Stepper (Moderate Pace)
ARMS
EXERCISE SETS
Barbell Curls 5
Overhead Dumbbell Triceps Extension 5
Rope Pushdowns 5
Machine Curls 5
TABATA TRAINING – JUMPS SQUATS Seconds On, 10 Seconds Off x 8
Rest 2 Minutes after 8 rounds and perform another 8 rounds.
Stepper (Moderate Pace) 10min
REPS REST
10 N/A
10 30-45sec
10 N/A
10 30-45sec
THURSDAY: DAY 25 - SHOULDERS
EXERCISE
Dumbbell Shoulder Press
Dumbbell Lateral Raise
Incline Reverse Dumbbell Fly
Barbell Upright Rows
Crunches on Floor
Leg Raise
TABATA TRAINING 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and another 8 rounds.
Rowing Machine (Moderate Pace)
SHOULDERS
SETS
Dumbbell Shoulder Press 4
Dumbbell Lateral Raise 4
Incline Reverse Dumbbell Fly 4
Barbell Upright Rows 4
Crunches on Floor 4
4
TABATA TRAINING – JUMP ROPE 20 Seconds On, 10 Seconds Off x 8
Rest 2 Minutes after 8 rounds and perform another 8 rounds.
Rowing Machine (Moderate Pace) 10min
REPS REST
10 N/A
10 30-45sec
10 N/A
10 30-45sec
30 N/A
30 30-45sec
FRIDAY: DAY 26 - CARDIO FOR 60MIN
EXERCISE SETS REPS REST
Cardio of your choice 60min
DAY 27 AND 28
REST
WEEK 5: PHASE 3
Welcome to phase 3. We are officially half way through our 8 Week Training plan. We have
only 2 phases left and now it’s all about incorporating the little bit of lean muscle we built
along with our increased fitness levels.
Phase 3 is where the fat burning starts. If you haven’t lost a lot of weight yet, don’t be
discouraged as phase 3 is where the actual weight loss will start to happen. If you have
already started losing weight, well then you might lose even more!
EXERCISES
We are going to implement a training strategy called “Active Rest”. What this means is that
instead of taking our 30-45 second break as usual, we are going to perform an exercise that
keeps our heart rates going!
This will ensure that our targeted muscle group is rested, but that we keep our hear rates
elevated to ensure that we burn more calories.
SETS, REPS AND REST
We are only going to be doing 3 sets of each exercise due to the fact that our training
intensity is a lot higher. Our rep ranges will be between 10-12 reps, however, we need you
to really struggle to complete your last rep.
FREQUENTLY ASKED QUESTIONS
1. Can I only do the exercises prescribed as active rest exercises?
No not at all. You can do a variety of exercises as active rest exercises, however, we just
named some of the most popular ones suitable for all trainee levels. Here is a list of
exercises you can use to replace the current ones if you feel you can handle them
- Kettlebell swings
- Barbell clean and press
- Dumbbell cleans
- Burpee’s
- Jump squats
- Jumping lunges
- Rope jump
- Medicine ball slams
2. Should I only stick to 30 seconds of active rest?
No, if you feel you can do more try and push it up to 60 seconds.
3. Does active rest mean I should rest at all?
No necessarily. The whole idea is to rest as little as possible, however, if you feel you can’t
continue without taking a rest period then take a little break before you continue. Like we
mentioned before, no one knows your body better than you do, so make sure to listen to it.
MONDAY: DAY 29 – CHEST AND BACK
EXERCISE
Barbell Bench Press
Barbell Deadlifts
Jump Squats
Incline Dumbbell Press
Dumbbell Rows
Upper Cuts with Dumbbells
Flat Dumbbell Fly
Narrow Grip
Push up to Stand Up on Feet Burpee’s (Advanced)
CHEST AND BACK
EXERCISE SETS
Barbell Bench Press 4
Barbell Deadlifts 4
Jump Squats 30sec
Incline Dumbbell Press 4
Dumbbell Rows 4
Upper Cuts with Dumbbells 30sec
Flat Dumbbell Fly 4
Narrow Grip Pulldowns 4
Push up to Stand Up on Feet Burpee’s (Advanced)
30sec
REPS REST
10 N/A
10 N/A
10 N/A
10 N/A
10 N/A
10 N/A
Chair Sit Ups 3 30 N/A
Ball Crunches 3 30 N/A
Jumping Lunges 30sec
TABATA TRAINING – KETTLEBELL SWINGS 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and perform another 8 rounds.
Treadmill Walk (Moderate Pace) 10min
TUESDAY: DAY 30 - LOWER BODY
EXERCISE
Leg Press
Leg Extensions
Jumping Jacks
Lying Leg Curls
Dumbbell Lunges
Running in one place
Barbell Squats
Dumbbell Step Ups
Jump Rope
LOWER BODY
EXERCISE SETS
Leg Press 4
Leg Extensions 4
Jumping Jacks 30sec
Lying Leg Curls 4
Dumbbell Lunges 4
Running in one place 30sec
Barbell Squats 4
Dumbbell Step Ups 4
Jump Rope 30sec
REPS REST
10 N/A
10 N/A
10 N/A
10 N/A
10 N/A
10 p/leg
N/A
Standing Calves 4 30 30-45sec
TABATA TRAINING – ROWING MACHING 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and perform another 8 rounds.
Stepper (Moderate Pace) 10min
WEDNESDAY: DAY 31 - ARMS
EXERCISE
Barbell Curls
Overhead Dumbbell
Push up to Stand Up or Burpees
Rope Pushdowns
Machine Curls
Step Ups on Bench
TABATA TRAINING 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and perform
Stepper (Moderate Pace)
ARMS
EXERCISE SETS
Barbell Curls 5
Overhead Dumbbell Triceps Extension 5
Push up to Stand Up or Burpees 30sec
Rope Pushdowns 5
Machine Curls 5
Step Ups on Bench 30sec p/leg
TABATA TRAINING – JUMPS SQUATS 20 Seconds On, 10 Seconds Off x 8
Rest 2 Minutes after 8 rounds and perform another 8 rounds.
Stepper (Moderate Pace) 10min
REPS REST
10 N/A
10 N/A
10 N/A
10 N/A
THURSDAY: DAY 32 - SHOULDER
EXERCISE
Dumbbell Shoulder Press
Dumbbell Lateral Raise
Jump Squats
Incline Reverse Dumbbell Fly
Barbell Upright Rows
Side Lunges
Crunches on Floor
Leg Raise
Kettlebell Swings
TABATA TRAINING 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and
SHOULDERS
SETS
Dumbbell Shoulder Press 4
Dumbbell Lateral Raise 4
Jump Squats 30sec
Incline Reverse Dumbbell Fly 4
Barbell Upright Rows 4
Side Lunges 30sec
Crunches on Floor 4
4
Kettlebell Swings 30sec
TABATA TRAINING – JUMP ROPE 20 Seconds On, 10 Seconds Off x 8
Rest 2 Minutes after 8 rounds and perform
REPS REST
10 N/A
10 N/A
10 N/A
10 N/A
30 N/A
30 N/A
another 8 rounds.
Rowing Machine (Moderate Pace) 10min
FRIDAY: DAY 33
CARDIO FOR 60MIN
EXERCISE SETS REPS REST
Cardio of your choice 60min
DAY 34 AND 35
REST
WEEK 6: PHASE 3
Welcome to week 6. We know that week 5 was a lot tougher than expected, but you made
it, that’s all that matters!
CARDIO
What would week 6 be without a small change? This week we are going to add another 5
minutes to our cardio sessions. That means that we are now doing 15 minutes of cardio
after each tabata session.
SETS, REPS AND REST
Our sets, reps and rest periods will remain the same as last week!
MONDAY: DAY 36 – CHEST AND BACK
EXERCISE
Barbell Bench Press
Barbell Deadlifts
Jump Squats
Incline Dumbbell Press
Dumbbell Rows
Upper Cuts with Dumbbells
Flat Dumbbell Fly
Narrow Grip Pulldowns
Push up to Stand Up on Feet Burpee’s (Advanced)
CHEST AND BACK
EXERCISE SETS
Barbell Bench Press 4
Barbell Deadlifts 4
Jump Squats 30sec
Incline Dumbbell Press 4
Dumbbell Rows 4
Upper Cuts with Dumbbells 30sec
Flat Dumbbell Fly 4
Narrow Grip Pulldowns 4
Push up to Stand Up on Feet Burpee’s (Advanced)
30sec
REPS REST
10 N/A
10 N/A
10 N/A
10 N/A
10 N/A
10 N/A
Chair Sit Ups 3 30 N/A
Ball Crunches 3 30 N/A
Jumping Lunges 30sec
TABATA TRAINING – KETTLEBELL SWINGS 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and perform another 8 rounds.
Treadmill Walk (Moderate Pace) 15min
TUESDAY: DAY 37 - LOWER
EXERCISE
Leg Press
Leg Extensions
Jumping Jacks
Lying Leg Curls
Dumbbell Lunges
Running in one place
Barbell Squats
Dumbbell Step Ups
Jump Rope
LOWER BODY
EXERCISE SETS
Leg Press 4
Leg Extensions 4
Jumping Jacks 30sec
Lying Leg Curls 4
Dumbbell Lunges 4
Running in one place 30sec
Barbell Squats 4
Dumbbell Step Ups 4
Jump Rope 30sec
REPS REST
10 N/A
10 N/A
10 N/A
10 N/A
10 N/A
10 p/leg
N/A
Standing Calves 4 30 30-45sec
TABATA TRAINING – ROWING MACHING 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and perform another 8 rounds.
Stepper (Moderate Pace) 15min
WEDNESDAY: DAY 38 - ARMS
EXERCISE
Barbell Curls
Overhead Dumbbell
Push up to
Rope Pushdowns
Machine Curls
Step Ups on Bench
TABATA TRAINING 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and perform
Stepper (Moderate Pace)
ARMS
EXERCISE SETS
Barbell Curls 5
Overhead Dumbbell Triceps Extension 5
Push up to Stand Up or Burpees 30sec
Rope Pushdowns 5
Machine Curls 5
Step Ups on Bench 30sec p/leg
TABATA TRAINING – JUMPS SQUATS 20 Seconds On, 10 Seconds Off x 8
Rest 2 Minutes after 8 rounds and perform another 8 rounds.
Stepper (Moderate Pace) 15min
REPS REST
10 N/A
10 N/A
10 N/A
10 N/A
THURSDAY: DAY 39 - SHOULDER
EXERCISE
Dumbbell Shoulder Press
Dumbbell Lateral Raise
Jump Squats
Incline Reverse Dumbbell Fly
Barbell Upright Rows
Side Lunges
Crunches on Floor
Leg Raise
Kettlebell Swings
TABATA TRAINING 20 Seconds On, 10 Seconds Off x 8 Rest 2 Minutes after 8 rounds and
SHOULDERS
SETS
Dumbbell Shoulder Press 4
Dumbbell Lateral Raise 4
Jump Squats 30sec
Incline Reverse Dumbbell Fly 4
Barbell Upright Rows 4
Side Lunges 30sec
Crunches on Floor 4
4
Kettlebell Swings 30sec
TABATA TRAINING – JUMP ROPE 20 Seconds On, 10 Seconds Off x 8
Rest 2 Minutes after 8 rounds and perform
REPS REST
10 N/A
10 N/A
10 N/A
10 N/A
30 N/A
30 N/A
another 8 rounds.
Rowing Machine (Moderate Pace) 10min
FRIDAY: DAY 40
CARDIO FOR 60MIN
EXERCISE SETS REPS REST
Cardio of your choice 60min
DAY 41 AND 42
REST
WEEK 7: PHASE 4
Congratulations! You have made it to the final phase! Phase 4 is all about intensity and
pushing ourselves beyond our limits. This is where most of the fat burning will occur. Not
only have we increased our overall lean muscle mass, but we have also increased our fitness
levels which will allow us to train harder than ever before! This means you are another step
closer to becoming the ULTIMATE YOU!
It’s time to flip our fat burning switch!
SETS, REPS AND REST
During these 2 weeks it’s all about the burn baby! We are going to be doing something
called DTP training. Dramatic Transformation Principle. Our reps are no longer going to be
the standard 10-12 or 15, we are going to push ourselves beyond our limits by doing 4 sets
of 10,20,30,40 reps along with some HIIT training at the end!
You already had a taste of HIIT training thanks to Tabata, however, this will be a little bit
different, you will see why : )
FREQUENTLY ASKED QUESTIONS
1. Is HIIT really that effective?
Yes, studies have shown that HIIT can help increase the amount of fat being released from
fat cells! It can also boost your calorie burning up to 36 hours instead of only 4 compared to
normal steady state cardio!
2. Can I do more HIIT in my free time to speed up fat burning?
Not really. HIIT is very stressful on the body and it’s required that your HIIT sessions don’t
last more than 20 minutes. You can add an extra 5 minutes to the current 15 if you feel you
can do more, however, we do not suggest you do extra sessions in a week, as that can easily
do more harm than good.
3. Can I do HIIT with any cardio equipment?
Yes, you can do HIIT with any preferred cardio equipment, from treadmill running, bike,
rowing machine, rotex, stepper, stair master etc.
MONDAY: DAY 43 – CHEST
EXERCISE
Barbell Bench Press
Barbell Deadlifts
Jump Squats
Incline Dumbbell Press
Dumbbell Rows
Upper Cuts
Flat Dumbbell Fly
Narrow Grip Pulldowns
Push up to Stand Up on Feet Burpee’s (Advanced)
CHEST AND BACK
EXERCISE SETS REPS
Barbell Bench Press 4 10,20,30,40
Barbell Deadlifts 4 10,20,30,40
Jump Squats 30sec
Incline Dumbbell Press 4 40,30,20,10
Dumbbell Rows 4 40,30,20,10
Upper Cuts with Dumbbells 30sec
Flat Dumbbell Fly 4 10,20,30,40
Narrow Grip Pulldowns 4 10,20,30,40
Push up to Stand Up on Feet Burpee’s (Advanced)
30sec
REPS REST
10,20,30,40 N/A
10,20,30,40 N/A
40,30,20,10 N/A
40,30,20,10 N/A
10,20,30,40 N/A
10,20,30,40 N/A
Chair Sit Ups 3 40 N/A
Ball Crunches 3 40 N/A
Jumping Lunges 30sec
HIIT TRAINING – 15 MINUTES
EXERCISE – STATIONARY BIKE CYCLING 2 minute low intensity
30 seconds sprint
1 minutes moderate intensity
30 seconds sprint
2 minute low intensity
30 seconds sprint
1 minute moderate intensity
30 seconds sprint
3 minutes low intensity
1 minute sprint
1 minute moderate intensity
2 minutes low intensity
TUESDAY: DAY 44 - LOWER BODY
EXERCISE
Leg Press
Leg Extensions
Jumping Jacks
Lying Leg Curls
Dumbbell Lunges
Running in one place
Barbell Squats
Dumbbell Step Ups
Jump Rope
LOWER BODY
EXERCISE SETS REPS
Leg Press 4 10,20,30,40
Leg Extensions 4 10,20,30,40
Jumping Jacks 30sec
Lying Leg Curls 4 40,30,20,10
Dumbbell Lunges 4 40,30,20,10
Running in one place 30sec
Barbell Squats 4 10,20,30,40
Dumbbell Step Ups 4 10 p/leg
Jump Rope 30sec
REPS REST
10,20,30,40 N/A
10,20,30,40 N/A
40,30,20,10 N/A
40,30,20,10 N/A
10,20,30,40 N/A
10 p/leg N/A
Standing Calves 4 10,20,30,40 30-45sec
HIIT TRAINING – 15 MINUTES
EXERCISE – ROWING MACHINE 2 minute low intensity
30 seconds sprint
1 minutes moderate intensity
30 seconds sprint
2 minute low intensity
30 seconds sprint
1 minute moderate intensity
30 seconds sprint
3 minutes low intensity
1 minute sprint
1 minute moderate intensity
2 minutes low intensity
WEDNESDAY: DAY 45 - ARMS
EXERCISE
Barbell Curls
Overhead Dumbbell Extension
Push up to Stand Up or Burpees
Rope Pushdowns
Machine Curls
Step Ups on Bench
HIIT TRAINING – 15 MINUTES
EXERCISE – STEPPER 2 minute low intensity
30 seconds sprint
1 minutes moderate intensity
30 seconds sprint
2 minute low intensity
30 seconds sprint
1 minute moderate intensity
30 seconds sprint
3 minutes low intensity
1 minute sprint
1 minute moderate intensity
2 minutes low intensity
ARMS
EXERCISE SETS REPS
Barbell Curls 5 10,20,30,40,50
Overhead Dumbbell Triceps Extension
5 10,20,30,40,50
Push up to Stand Up or Burpees 30sec
Rope Pushdowns 5 50,40,30,20,10
Machine Curls 5 50,40,30,20,10
Step Ups on Bench 30sec p/leg
15 MINUTES
1 minutes moderate intensity
1 minute moderate intensity
1 minute moderate intensity
REST
10,20,30,40,50 N/A
10,20,30,40,50 N/A
50,40,30,20,10 N/A
50,40,30,20,10 N/A
THURSDAY: DAY 46 - SHOULDER
EXERCISE
Dumbbell Shoulder Press
Dumbbell Lateral Raise
Jump Squats
Incline Reverse Dumbbell Fly
Barbell Upright Rows
Side Lunges
Crunches on Floor
Leg Raise
Kettlebell Swings
SHOULDERS
SETS REPS
Dumbbell Shoulder Press 4 10,20,30,40
Dumbbell Lateral Raise 4 10,20,30,40
Jump Squats 30sec
Incline Reverse Dumbbell Fly 4 40,30,20,10
Barbell Upright Rows 4 40,30,20,10
Side Lunges 30sec
Crunches on Floor 4 40
4 40
Kettlebell Swings 30sec
REPS REST
10,20,30,40 N/A
10,20,30,40 N/A
40,30,20,10 N/A
40,30,20,10 N/A
N/A
N/A
HIIT TRAINING – 15 MINUTES
EXERCISE – ROTEX 2 minute low intensity
30 seconds sprint
1 minutes moderate intensity
30 seconds sprint
2 minute low intensity
30 seconds sprint
1 minute moderate intensity
30 seconds sprint
3 minutes low intensity
1 minute sprint
1 minute moderate intensity
2 minutes low intensity
FRIDAY: DAY 47 - CARDIO FOR 60MIN
EXERCISE SETS REPS REST
Cardio of your choice 60min
DAY 48 AND 49
REST
WEEK 8: PHASE 4
Well done. You have made it this far and we are sure that it couldn’t have been easy! But,
it’s not over yet! We still have one week left to give it all we have got. This is where we need
you to dig deep and find that part of yourself that will do whatever it takes to reach that
fitness goal!
JUST ONE MORE WEEK LEFT!
Think you can handle it?
MONDAY: DAY 50 – CHEST AND BACK
EXERCISE
Barbell Bench Press
Barbell Deadlifts
Jump Squats
Incline Dumbbell Press
Dumbbell Rows
Upper Cuts with Dumbbells
Flat Dumbbell Fly
Narrow Grip Pulldowns
Push up to Stand Up on Feet Burpee’s (Advanced)
CHEST AND BACK
EXERCISE SETS REPS
Barbell Bench Press 4 10,20,30,40
Barbell Deadlifts 4 10,20,30,40
Squats 30sec
Incline Dumbbell Press 4 40,30,20,10
Dumbbell Rows 4 40,30,20,10
Upper Cuts with Dumbbells 30sec
Flat Dumbbell Fly 4 10,20,30,40
Narrow Grip Pulldowns 4 10,20,30,40
Push up to Stand Up on Feet Burpee’s (Advanced)
30sec
REPS REST
10,20,30,40 N/A
10,20,30,40 N/A
40,30,20,10 N/A
40,30,20,10 N/A
10,20,30,40 N/A
10,20,30,40 N/A
Chair Sit Ups 3 40 N/A
Ball Crunches 3 40 N/A
Jumping Lunges 30sec
HIIT TRAINING – 15 MINUTES
EXERCISE – STATIONARY BIKE CYCLING 2 minute low intensity
30 seconds sprint
1 minutes moderate intensity
30 seconds sprint
2 minute low intensity
30 seconds sprint
1 minute moderate intensity
30 seconds sprint
3 minutes low intensity
1 minute sprint
1 minute moderate intensity
2 minutes low intensity
TUESDAY: DAY 51 - LOWER BODY
EXERCISE
Leg Press
Leg Extensions
Jumping Jacks
Lying Leg Curls
Dumbbell Lunges
Running in one place
Barbell Squats
Dumbbell Step Ups
Jump Rope
LOWER BODY
EXERCISE SETS REPS
Leg Press 4 10,20,30,40
Leg Extensions 4 10,20,30,40
Jumping Jacks 30sec
Lying Leg Curls 4 40,30,20,10
Dumbbell Lunges 4 40,30,20,10
Running in one place 30sec
Barbell Squats 4 10,20,30,40
Dumbbell Step Ups 4 10 p/leg
Jump Rope 30sec
REPS REST
10,20,30,40 N/A
10,20,30,40 N/A
40,30,20,10 N/A
40,30,20,10 N/A
10,20,30,40 N/A
10 p/leg N/A
Standing Calves 4 10,20,30,40 30-45sec
HIIT TRAINING – 15 MINUTES
EXERCISE – ROWING MACHINE 2 minute low intensity
30 seconds sprint
1 minutes moderate intensity
30 seconds sprint
2 minute low intensity
30 seconds sprint
1 minute moderate intensity
30 seconds sprint
3 minutes low intensity
1 minute sprint
1 minute moderate intensity
2 minutes low intensity
WEDNESDAY: Day 52 - ARMS
EXERCISE
Barbell Curls
Overhead Dumbbell Extension
Push up to Stand Up or Burpees
Rope Pushdowns
Machine Curls
Step Ups on Bench
HIIT TRAINING – 15 MINUTES
EXERCISE – STEPPER 2 minute low intensity
30 seconds sprint
1 minutes moderate intensity
30 seconds sprint
2 minute low intensity
30 seconds sprint
1 minute moderate intensity
30 seconds sprint
3 minutes low intensity
1 minute sprint
1 minute moderate intensity
2 minutes low intensity
ARMS
EXERCISE SETS REPS
Barbell Curls 5 10,20,30,40,50
Overhead Dumbbell Triceps Extension
5 10,20,30,40,50
Push up to Stand Up or Burpees 30sec
Rope Pushdowns 5 50,40,30,20,10
Machine Curls 5 50,40,30,20,10
Step Ups on Bench 30sec p/leg
15 MINUTES
1 minutes moderate intensity
1 minute moderate intensity
1 minute moderate intensity
REST
10,20,30,40,50 N/A
10,20,30,40,50 N/A
50,40,30,20,10 N/A
50,40,30,20,10 N/A
THURSDAY: DAY 53 - SHOULDER
EXERCISE
Dumbbell Shoulder Press
Dumbbell Lateral Raise
Jump Squats
Incline Reverse Dumbbell Fly
Barbell Upright Rows
Side Lunges
Crunches on Floor
Leg Raise
Kettlebell Swings
SHOULDERS
SETS REPS
Dumbbell Shoulder Press 4 10,20,30,40
Dumbbell Lateral Raise 4 10,20,30,40
Jump Squats 30sec
Incline Reverse Dumbbell Fly 4 40,30,20,10
Barbell Upright Rows 4 40,30,20,10
Side Lunges 30sec
Crunches on Floor 4 40
4 40
Kettlebell Swings 30sec
REPS REST
10,20,30,40 N/A
10,20,30,40 N/A
40,30,20,10 N/A
40,30,20,10 N/A
N/A
N/A
HIIT TRAINING – 15 MINUTES
EXERCISE – ROTEX 2 minute low intensity
30 seconds sprint
1 minutes moderate intensity
30 seconds sprint
2 minute low intensity
30 seconds sprint
1 minute moderate intensity
30 seconds sprint
3 minutes low intensity
1 minute sprint
1 minute moderate intensity
2 minutes low intensity
FRIDAY: DAY 54
CARDIO FOR 60MIN
EXERCISE SETS REPS REST
Cardio of your choice 60min
DAY 55 AND 56
REST