Written by Jamie Bantleman
Week 2 Of 8
In the next phase of this plan, we will look into your training regime and look at how we can develop further calorific output in an attempt to lose more body fat. We will continue using resistance training as your major tool, keeping cardio levels low to save that tool for later on in the programme.
Your programme will go from training in the style of super sets to increasing the sets and reps volume of the workout by using ‘tri-sets’. Three exercises back to back will then go through the different training systems of strength training, hypertrophy and high volume. This plan will help increase your strength as well as increase fat loss.
Your training phase will be a 6-12-25 programme which was highly publicised by strength coach Charles Poliquin. The brilliance of this programme is that while being very simple to follow with just two tri-sets you can increase the weight to improve overall power and strength as well keep a very high level of intensity.
In terms of your nutritional protocol we will now add in two things:
#1 Carbohydrate load from dark fruits as a source of post-workout replenishment.
Your slight change in nutrition would then bring your macronutrients to change to a split of:
Carbohydrates: 20% (from veg and berries)
Monday: Session 1
Tuesday: Session 2
Friday: Session 1
Saturday: Session 2
Omega 3 Capsules – Breakfast/lunch/evening meals – 2g each meal
Magnesium – Evening meal/before bed – 2g each time
Zinc – Breakfast – 120mg
L-Carnitine – Pre-workout – 3g
Pancreatin – Every meal – 2 caps
Your Workout Plan
|A1||Dumbbell Chest Press (Flat Bench)||4||6||4110||10s|
|A2||Machine Chest Press||4||12||3010||10s|
|A3||Seated Machine Fly||4||25||2110||60s|
|B2||Rear Delt Machine Fly||4||12||3010||10s|
|B3||High Unilateral Row||4||25||2110||60s|
|A1||Barbell Back Squat||4||6||4110||10s|
|A2||Lying Leg Curl||4||12||3010||10s|
|B1||Hex Bar Squat||4||6||4110||10s|
|B3||Standing Calf Raise||4||25||2110||60s|