The goal is to simply burn fat in an exponentially quick and efficient matter. Best part about the program is that you never have to worry about muscle loss since it’s all done through resistance/weight training with some added cardio. So for all people out there who hate doing cardio, you are going to love this! Keep in mind the goal is to NOT do the movements as quickly as possible in order to elevate your heart rate. You just want to perform each movement as intended we just structure the workouts so that resting is kept to an absolute minimum. This program is designed mainly to lose weight and shed fat. If you are looking to put on more muscle I would recommend the Lean Gains Made Easy program, which is designed more so for a total body recomposition (more muscle less fat).

The key to making this program work is to make yourself accountable by really keeping track of your rest periods. Other than the structure itself this is the most important part of the program.

Like any of my programs a gym of course has everything you will need but as long as you have the necessary equipment to challenge yourself that’s really all you’ll need.

This is appropriate for any skill level. The harder YOU decide to work the harder the program will become.

Day 1 - Chest focused Supersetted with Back Day 2 - Arms focused Superset/Shoulders Superset Day 3 - Quads focused Supersetted with Hamstrings/Calves Day 4 - Back focused Supersetted with Chest Day 5 - Shoulder focused Superset/Arms Superset Day 6 - Hamstrings focused Supersetted with Quads/Calves Day 7 - Active Rest

You want to implement two days of steady state cardio so running, stairmaster, rowing, etc. As well as two days of interval cardio like sprints, jump rope, etc. The actual type of cardio doesn’t matter just do what you prefer just make sure two are interval based and two are steady state. Steady State Cardio - this means you are doing a cardio session that maintains a “steady” heart rate. Don’t worry so much about what your heart rate is, just make sure you are not going through the motions. Walking on an incline is a great example of steady state cardio. Interval Cardio - this means you are performing 20 seconds of all out effort and then resting for 40 seconds. Treat these as sets/cycles so 20 sets of sprints will take you 20 minutes.

Always always always do cardio after you are done lifting. This is meant to top us off at the end of a fast paced workout. Which allows us to keep cardio to a minimum.