SECTION TITLE
DURATION: 40-45 MIN.
EXERCISE
SETS
REPS
WEIGHT
REST
Warm Up with: Push Ups
1 set
10-20 reps
Body Weight
none
Flat Bench Press
Bent Over Barbell Row
3 sets
12 reps
12 reps
.......................lbs
.......................lbs
90 sec
Seated Military Press
Standing Barbell Shrugs
2 super sets
12 reps
15 reps
.......................lbs
.......................lbs
90 sec
Standing Barbell Curls
Seated Body Weight Dips
2 sets
12 reps
Till Failure
.......................lbs
Body Weight
90 sec
Barbell Squat
Stiff Dead Lifts
2 super sets
15 reps
15 reps
.......................lbs
.......................lbs
90 sec
Standing Calf Raises
Running In Place (weighted)
1 super set
20 reps
90 sec
Body Weight
.......................lbs
90 sec
Body Weight
15 sec
WORKOUT GUIDE
Decline Sit-Ups
1
4 sets
15 sec
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PHASE 3
TOTAL BODY WORKOUT
PHASE 4
DAY xx WORKOUT
PHASE 2
PHASE 1
SECTION TITLE
GETTING STARTED
INTRODUCTION & HOW IT WORKS
WORKOUT DAYS
Each phase of the program has workout days. Repeat the workout days without skipping a day. For example, in phase 1, after day 4, your next
workout would be day 1 again. Do not skip around workout days. Rest days are up to you. I recommend working out 5 days a week and resting
2 days if you want a quick jump-start into the program. Minimum workout days would be 4 days per week.
EXAMPLE OF A SCHEDULE FOR PHASE 1
MON
Week 1
Week 2
Week 3
Week 4
TUE
WED
THR
FRI
SAT
SUN
DAY 1
DAY 2
DAY 3
DAY 4
DAY 1
REST
REST
DAY 2
DAY 3
DAY 4
DAY 1
DAY 2
REST
REST
DAY 3
DAY 4
DAY 1
DAY 2
DAY 3
REST
REST
DAY 4
DAY 1
DAY 2
DAY 3
DAY 4
REST
REST
WORKOUT
WORKOUT
WORKOUT
WORKOUT
WORKOUT
WORKOUT
WORKOUT
WORKOUT
WORKOUT
WORKOUT
WORKOUT
WORKOUT
WORKOUT
WORKOUT
WORKOUT
WORKOUT
WORKOUT
WORKOUT
WORKOUT
WORKOUT
WORKOUT TIP
All you have to remember
is what day you worked
on last, this way it is easier
to keep up with the routine
instead of trying to match
the workout days specifically
with the days of the week.
REST DAYS FOR ALL 4 WORKOUT PHASES
Take rest days according to how you feel. Minimum of 1 rest day a week is a must. Most will find the need to take more
rest days during the first 2 weeks of training. Afterwards, your muscles will start to adapt to the workouts and will respond
with less soreness. Getting 6-8 hours of sleep per night is a must for proper muscle recovery. You can still work your muscle
if you feel a little soreness just as long as it doesn’t feel painful.
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GETTING STARTED
DEFINITONS / EXPLANATIONS
REST TIMES BETWEEN SETS
Every phase has specific rest times. I encourage you to use a stopwatch to track the amount of rest between every
set.
This will ensure your heart rate stays elevated and that you have high intensity workouts every time to burn more
body fat.To increase the intensity of your workouts, you can shorten the rest time between your sets OR increase your
weight to further challenge yourself.
SUPERSETS
Supersets are 2 exercises performed back to back with no rest in between. They can be on opposing muscles. For
example: back & chest; biceps & triceps; quads & hamstrings. Supersets can also be done doing 2 exercises back to
back on the same muscle group. For example: Bench Press & Dumbbell Flys; Barbell Curls & Dumbbell Hammer Curls.
TRISETS
Same as a superset, except it’s 3 exercises in a row nonstop instead of 2.
AMOUNT OF WEIGHT TO USE
Pick a weight that you can perform the repetition needed for that exercise. If you started the program, its always safer
to start off a little lighter and pyramid your way up as the sets progress. Make sure when you establish a weight used
for an exercise, make sure it is heavy enough where you have difficulty finishing the last rep of the set.
TILL FAILURE
This means do the maximum number of repetitions of an exercise until your muscles fail, or can’t do anymore.
EXERCISE SUBSTITUTIONS
See Exercise Substitution worksheet.
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PHASE 1
BUILDING YOUR METABOLISM
4
DURATION: 40-45 MIN.
EXERCISE
SETS
REPS
WEIGHT
REST
Warm Up with: Push Ups
1 set
10-20 reps
Body Weight
none
Flat Bench Press
Superset with: Bent Over Barbell Row
3 super sets
12 reps
12 reps
.......................lbs
.......................lbs
90 sec
Seated Military Press
Superset with: Standing Barbell Shrugs
2 super sets
12 reps
15 reps
.......................lbs
.......................lbs
90 sec
Standing Barbell Curls
Seated Body Weight Dips
2 sets
12 reps
Till Failure
.......................lbs
Body Weight
90 sec
Barbell Squat
Superset with: Stiff Dead Lifts
2 super sets
15 reps
15 reps
.......................lbs
.......................lbs
90 sec
Standing Calf Raises
Superset with: Running In Place (weighted)
1 super set
25 reps
90 sec
Body Weight
.......................lbs
90 sec
Decline Sit-Ups
4 sets
15 sec
Body Weight
15 sec
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PHASE 3
TOTAL BODY WORKOUT
PHASE 4
DAY 1 WORKOUT
PHASE 2
PHASE 1
PHASE 1
PHASE 1
BUILDING YOUR METABOLISM
5
DURATION: 40-45 MIN.
EXERCISE
SETS
REPS
WEIGHT
REST
Warm Up with: Jumping Jacks
1 set
15-20 sec
Body Weight
none
Incline Dumbbell Chest Press
Superset with: Wide Chin Ups or Lat Pull Downs
2 super sets
12 reps
12 reps
.......................lbs
.......................lbs
90 sec
Standing Dumbell Shoulder Press
Superset with: Standing Dumbell Shrugs
2 super sets
12 reps
15 reps
.......................lbs
.......................lbs
90 sec
Seated Dumbell Curls (both arms)
Superset with: Seated Dumbbell Overhead Ext.
2 super sets
12 reps
12 reps
.......................lbs
.......................lbs
90 sec
3-Position Calf Raises
1 set
30 reps per position
90 total reps
Body Weight
20 sec
Bicycle Crunch
Superset with: Mountain Climbers
4 super sets
20 reps
30 sec
Body Weight
Body Weight
90 sec
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PHASE 3
Total Body Workout
PHASE 4
DAY 2 WORKOUT
PHASE 2
PHASE 1
PHASE 1
PHASE 1
DAY 3 WORKOUT
FUNCTIONAL STRENGHT DAY DURATION: 32-37 MIN.
Body Weight Squats
Superset with: Dynamic Push-Ups
Superset with: Prone Cobras
Superset with: Jumping Jacks
Superset with: Mountain Climbers
SETS
REPS
WEIGHT
REST
10 super sets
20 sec
20 sec
20 sec
20 sec
20 sec
Body Weight
REPS
WEIGHT
20 sec between
each exercise
1:30-2:00 min
between sets
PHASE 3
PHASE 1
DAY 4 WORKOUT
FUNCTIONAL CARDIO DAY
EXERCISE
DURATION: 25 MIN.
SETS
High Knees
Triset with: Half Burpees
Triset with: Reverse Crunch
6
REST
20 sec
10 trisets
20 sec
20 sec
Body Weight
60 sec between
each triset
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PHASE 4
EXERCISE
PHASE 2
PHASE 1
PHASE 1
BUILDING YOUR METABOLISM
PHASE 2
DURATION: 45-50 MIN.
SETS
REPS
WEIGHT
REST
Warm Up with: Jumping Jacks
1 set
15-20 sec
Body Weight
none
Incline Dumbbell Bench Press
Dumbbell Flat Fly’s
3 sets
10 reps
10 reps
.......................lbs
.......................lbs
90 sec
Side to Side Push Ups
3 sets
30 sec
Body Weight
90 sec
Barbell Clean & Press
3 sets
10 reps
.......................lbs
90 sec
3 super sets
Till Failure
Till Failure
Skull Crushers
Superset with: Tricep Kickbacks
Side To Side Heel Touches
Triset with: Jump Rope
Triset with: Jumping Lunges
7
MEDIUM
Front Raise
Superset with: Side Laterals
.......................lbs
.......................lbs
.......................lbs
.......................lbs
.......................lbs
.......................lbs
90 sec
LIGHT
10 reps
HEAVY
EXERCISE
4 super sets
10 reps
10 reps
.......................lbs
.......................lbs
90 sec
3 trisets
20 sec
20 sec
20 sec
Body Weight
15 sec
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PHASE 2
CHEST, SHOULDERS, TRICEPS & CARDIO
PHASE 3
DAY 1 WORKOUT
PHASE 4
PHASE 2
PHASE 1
BURNING BELLY FAT FOR VISUAL RESULTS
PHASE 2
BACK, BICEPS, TRAPS & CORE DURATION: 40-45 MIN.
SETS
REPS
WEIGHT
REST
Warm Up with: Jumping Jacks
1 set
15-20 sec
Body Weight
none
50 Wide Grip Chin Ups (As Quick As Possible)
Minimum
50 reps
Body Weight
Minimum
Dead Lifts
5 sets
10 reps
.......................lbs
90 sec
Preacher Curl
Triset with: Dumbbell Hammer Curl
Triset with: Dumbbel Shrugs
3 Trisets
10 reps
10 reps
10 reps
.......................lbs
.......................lbs
.......................lbs
90 sec
Knee To Elbows
3 sets
20 sec
Body Weight
20 sec
Hand-Sliding Crunches
3 sets
20 sec
Body Weight
20 sec
PHASE 4
EXERCISE
PHASE 2
DAY 2 WORKOUT
PHASE 3
PHASE 2
PHASE 1
BURNING BELLY FAT FOR VISUAL RESULTS
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PHASE 2
EXERCISE
SETS
REPS
WEIGHT
REST
Warm Up With: Push Ups
1 set
10-20 reps
Body Weight
None
Barbell Squats
Superset with: Walking Lunges
3 super sets
10 reps
20 reps
.......................lbs
Body Weight
90 sec
Barbell Stiff Leg Dead Lift
5 sets
12 reps
.......................lbs
90 sec
Seated Calf Raise
Superset with: Knee To Elbow Plank
3 super sets
25 reps
20 sec
.......................lbs
Body Weight
90 sec
Lying One Leg Toe Touch
4 sets
20 sec
Body Weight
20 sec
SETS
REPS
WEIGHT
REST
10 sets
20 sec
20 sec
20 sec
20 sec
20 sec
Body Weight
90 sec between
each triset
DAY 4 WORKOUT
FUNCTIONAL CARDIO DAY
EXERCISE
Burpees
Step Up Taps
180 Jump Squats
Side To Side Jumps
Hydraulics
9
DURATION: 32 MIN.
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PHASE 2
QUADS, HAMSTRINGS, CALVES & ABS DURATION: 35-40 MIN.
PHASE 3
DAY 3 WORKOUT
PHASE 4
PHASE 2
PHASE 1
BURNING BELLY FAT FOR VISUAL RESULTS
PHASE 3
BUILD MUSCLE TO KEEP THE FAT AWAY
METABOLIC POWER TRAINING DURATION: 35-40 MIN.
EXERCISE
SETS
REPS
WEIGHT
REST
Warm Up with: Push Ups
1 set
10-20 reps
Body Weight
none
Heavy Barbell Squats
5 sets
12 / 8 / 5 / 5 / 5 reps
.......................lbs
90 sec
Heavy Incline Bench Press
2 sets
10 / 5 / 5 / 5 / 5 reps
.......................lbs
90 sec
Weighted Dips
2 sets
15 / 7 / 5 / 5 / 5 reps
.......................lbs
90 sec
100 Hanging Leg Raises
Mininmum
Maximum
Body Weight
Minimum
PHASE 3
DAY 1 WORKOUT
PHASE 2
PHASE 1
PHASE 3
Must keep very strict form in this phase due to the decrease in reps on your exercises and increase in weight used. Make sure you increase weight gradually, pyramiding up from the 1st set of the exercise to prevent injury. If you’re unsure if the weight is too heavy, have a
spotter spot you until you are confident on the amount of weight you can handle for the amount of reps you need.
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PHASE 4
WORKOUT TIP
PHASE 3
BUILD MUSCLE TO KEEP THE FAT AWAY
BACK, SHOULDERS & ABS
DURATION: 45-50 MIN.
SETS
REPS
WEIGHT
REST
Warm Up with: Jumping Jacks
1 set
15-20 sec
Body Weight
none
Heavy Dead Lifts
6 sets
12 / 8 / 5 / 5 / 5 / 5 reps
.......................lbs
90 sec
Wide Chin Ups
6 sets
Till Failure
Body Weight
90 sec
Heavy Upright Rows
5 sets
12 / 6 / 6 / 6 / 6 reps
.......................lbs
90 sec
Standing Military Press
5 sets
12 / 8 / 5 / 5 / 5 reps
.......................lbs
90 sec
Decline Sit-Ups
4 sets
15 sec
Body Weight
90 sec
PHASE 4
EXERCISE
PHASE 3
DAY 2 WORKOUT
PHASE 2
PHASE 1
PHASE 3
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PHASE 3
LEGS, SHOULDERS, BICEPS & TRAPS DURATION: 30-35 MIN.
SETS
REPS
WEIGHT
REST
Warm Up with: Push Ups
1 set
10-20 reps
Body Weight
none
Front Squat & Press
5 sets
12 / 5 / 5 / 5 / 5 reps
.......................lbs
90 sec
Heavy Bicep Curls
Superset with: Shrugs
5 super sets
8 / 5 / 5 / 5 / 5 reps
Till Failure
.......................lbs
.......................lbs
90 sec
1 drop set
12 reps
Till Failure
Till Failure
.......................lbs
.......................lbs
.......................lbs
90 sec
LIGHT
Leg Press
Dropset with: (same as above)
Dropset with: (same as above)
HEAVY
EXERCISE
PHASE 2
DAY 3 WORKOUT
PHASE 3
PHASE 3
PHASE 1
BUILD MUSCLE TO KEEP THE FAT AWAY
PHASE 4
WORKOUT TIP
You may periodically repeat Phase 3 for 12 days in the future even after Phase 4 in order to
give your muscles a shock, which will prevent them from going into a plateau.
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PHASE 4
REVEAL YOUR SIX PACK ABS
DURATION: 40-45 MIN.
EXERCISE
SETS
REPS
WEIGHT
REST
Warm Up with: Jumping Jacks
1 set
15-20 sec
Body Weight
none
Flat Dumbbell Press
During Rest Period: Lying Toe Touch
4 sets
8 reps
20 sec
.......................lbs
Body Weight
60 sec
Flat Dumbell Fly
During Rest Period: Lying Toe Touch
3 sets
8 reps
20 sec
.......................lbs
Body Weight
60 sec
Standing Barbell Curls
4 sets
8 reps
.......................lbs
60 sec
Preacher Curls
3 sets
8 reps
.......................lbs
60 sec
Burpees
8 sets
20 sec
Body Weight
20 sec
WORKOUT TIP
As you increase the weight you lift, DO NOT INCREASE THE AMOUNT OF CALORIES YOU EAT ON A DAILY BASIS so your body can continue
to burn more body fat. If you do increase your calories as you get stronger, you will add more muscle mass, but your fat burning will stop.
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PHASE 3
CHEST, BICEPS & ABS/CORE
PHASE 4
DAY 1 WORKOUT
PHASE 2
PHASE 1
PHASE 4
PHASE 4
REVEAL YOUR SIX PACK ABS
EXERCISE
SETS
REPS
WEIGHT
REST
Warm Up with: Push Ups
1 set
10-20 reps
Body Weight
none
Wide Pull Ups
During Rest Period: Wide Push Ups
3 sets
Till Failure
15 reps
Body Weight
Body Weight
60 sec
T- Bar Rows
During Rest Period: Prone Cobras
3 sets
10 reps
10 reps
.......................lbs
Body Weight
60 sec
Back Ext. with Side Laterals
During Rest Period: Prone Cobras
3 sets
12 reps
10 reps
.......................lbs
Body Weight
60 sec
Cable Triceps Ext. (V Bar or Rope)
During Rest Period: Close Grip Push Ups
4 sets
8 reps
15 reps
.......................lbs
Body Weight
60 sec
One Arm Dumbbell Ext.
During Rest Period: Close Grip Push Ups
3 sets
12 reps
15 reps
.......................lbs
Body Weight
60 sec
3 Trisets
20 sec
20 sec
20 sec
Body Weight
Body Weight
Body Weight
60 sec
Lying Toe Touches
Triset with: Reverse Crunch
Triset with: Circles
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PHASE 3
BACK, TRICEPS & ABS/CORE DURATION: 40-45 MIN.
PHASE 4
DAY 2 WORKOUT
PHASE 2
PHASE 1
PHASE 4
PHASE 4
REVEAL YOUR SIX PACK ABS
SHOULDERS, CALVES & ABS/CORE DURATION: 40-45 MIN.
EXERCISE
SETS
REPS
WEIGHT
REST
Warm Up with: Jumping Jacks
1 set
15-20 sec
Body Weight
none
5 super sets
8 reps
15 reps
20 sec
.......................lbs
.......................lbs
Body Weight
60 sec
Barbell Front Raises (to the ceiling)
Superset with: Plate Shrugs
During Rest Period: Elbow Knee Crunch
5 super sets
8 reps
15 reps
20 sec
.......................lbs
.......................lbs
Body Weight
60 sec
3 Position Calf Raises
1 set
30 reps per position
90 total reps
Body Weight
60 sec
Jumping Knee Tucks
Superset with: Rocking Get Ups
6 super sets
20 sec
20 sec
Body Weight
Body Weight
20 sec
PHASE 4
Standing Dumbbell Press
Superset with: Barbell Shrugs
During Rest Period: Elbow Knee Crunch
PHASE 3
DAY 3 WORKOUT
PHASE 2
PHASE 1
PHASE 4
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PHASE 4
QUADS, HAMSTRINGS & FUNCTIONAL CARDIO DURATION: 40-45 MIN.
EXERCISE
SETS
REPS
WEIGHT
REST
Warm Up with: Squats
1 set
20 reps
Body Weight
none
Barbell Squat
Triset with: Dumbbell Walking Lunges
Triset with: Jumping Lunges
3 trisets
10 reps
20 reps
20 reps
.......................lbs
.......................lbs
Body Weight
60 sec
Stiff Leg Dead Lifts
Superset with: One Leg Toe Touch
4 super sets
12 reps
12 reps
.......................lbs
.......................lbs
60 sec
Hopping Squats
Superset with: Stepping Taps
6 super sets
20 sec
20 sec
Body Weight
Body Weight
0 sec
SETS
REPS
WEIGHT
REST
5 tri sets
20 sec
20 sec
20 sec
Body Weight
Body Weight
Body Weight
60 sec
PHASE 4
DAY 5 WORKOUT
EXERCISE
Jumping Jacks
Triset with: Mountain Climbers
Triset with: Air Jacks
16
DURATION: 10 MIN.
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PHASE 4
FUNCTIONAL CARDIO
PHASE 2
DAY 4 WORKOUT
PHASE 3
PHASE 4
PHASE 1
REVEAL YOUR SIX PACK ABS
PHASE 4
EXERCISE
SETS
REPS
WEIGHT
REST
Warm Up with: Jumping Jacks
1 set
15-20 sec
Body Weight
none
Incline Bench Press
During Rest Period: Wide Push Ups
4 sets
8 reps
10-15 reps
.......................lbs
Body Weight
60 sec
Dips (Lean forward to work on chest)
During Rest Period: Wide Push Ups
3 sets
Till Failure
10-15 reps
Body Weight
Body Weight
60 sec
Standing Dumbbell Alternating Curl
During Rest Period: Wide Push Ups
3 sets
8 reps
10-15 reps
.......................lbs
Body Weight
60 sec
1 Drop Set
Till Failure
Till Failure
Till Failure
10-15 reps
.......................lbs
.......................lbs
.......................lbs
Body Weight
60 sec
3 super sets
20 sec
20 sec
20 sec
20 sec
Body Weight
Body Weight
Body Weight
Body Weight
60 sec
Standing Dumbbell Hammer Curls (both arms)
Drop Set (same as above)
Drop Set (same as above)
During Rest Period: Wide Push Ups
4 Sec Push Ups
Superset with: Side To Side Push Ups
Superset with: Side Planks (one side)
Superset with: Side Planks (other side)
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PHASE 2
CHEST, BICEPS & FUNCTIONAL CARDIO DURATION: 30-35 MIN.
PHASE 3
DAY 6 WORKOUT
PHASE 4
PHASE 4
PHASE 1
REVEAL YOUR SIX PACK ABS
PHASE 4
BACK, TRICEPS & FUNCTIONAL CARDIO DURATION: 35-40 MIN.
SETS
REPS
WEIGHT
REST
Warm Up with: Push Ups
1 set
10-20 reps
Body Weight
none
Dead Lifts
3 sets
12 reps
.......................lbs
30 sec
One Arm Dumbbell Row
Superset with: Prone Cobras
4 super sets
8 reps
10 reps
.......................lbs
Body Weight
60 sec
Skull Crushers
Superset with: Bench dips
4 super sets
12 reps
Till Failure
.......................lbs
Body Weight
60 sec
Jumping Lunges
Superset with: Lying Hand to Heel Touches
4 super sets
20 sec
20 sec
Body Weight
Body Weight
20 sec
PHASE 4
EXERCISE
PHASE 2
DAY 7 WORKOUT
PHASE 3
PHASE 4
PHASE 1
REVEAL YOUR SIX PACK ABS
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PHASE 4
SHOULDERS, CALVES & ABS/CORE
DURATION: 35-40 MIN.
SETS
REPS
WEIGHT
REST
Warm Up with: Jumping Jacks
1 set
15-20 sec
Body Weight
none
Seated Barbell Military Press
Superset with: Behind Back Barbell Shrugs
4 super sets
8 reps
15 reps
.......................lbs
.......................lbs
60 sec
Side Laterals
Superset with: Front Raises
4 super sets
8 reps
8 reps
.......................lbs
.......................lbs
60 sec
Seated Calf Raises
4 sets
20 reps
.......................lbs
60 sec
Jumping Jacks
Superset with: Decline Sit-Ups
6 super sets
20 sec
20 sec
Body Weight
Body Weight
20 sec
PHASE 4
EXERCISE
PHASE 2
DAY 8 WORKOUT
PHASE 3
PHASE 4
PHASE 1
REVEAL YOUR SIX PACK ABS
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PHASE 4
REVEAL YOUR SIX PACK ABS
DAY 9 WORKOUT
QUADS, HAMSTRINGS & FUNCTIONAL CARDIO DURATION: 40-45 MIN.
SETS
REPS
WEIGHT
REST
Warm Up with: 100 Body Weight Squats
Minimum
100 reps
Body Weight
Minimum
Barbell Crab Walks
5 sets
20 reps (or 20 yards)
.......................lbs
60 sec
1 Drop Set of 5
Till Failure
Till Failure
Till Failure
Till Failure
Till Failure
.......................lbs
.......................lbs
.......................lbs
.......................lbs
.......................lbs
Dumbbell Leg Curl
Triset with: One Leg Toe Touch (one leg)
Triset with: One Leg Toe Touch (other leg)
5 Trisets
12 reps
12 reps
12 reps
.......................lbs
Body Weight
Body Weight
20 sec
Half Burpees
Superset with: Crunch Knee Holds
6 super sets
20 sec
20 sec
Body Weight
Body Weight
20 sec
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PHASE 3
60 sec
PHASE 4
Leg Extension
Dropset with: (Same as above)
Dropset with: (Same as above)
Dropset with: (Same as above)
Dropset with: (Same as above)
LIGHT MEDIUM HEAVY
EXERCISE
PHASE 2
PHASE 1
PHASE 4
PHASE 4
REVEAL YOUR SIX PACK ABS
DAY 10 WORKOUT
FUNCTIONAL CARDIO
EXERCISE
SETS
REPS
WEIGHT
REST
5 Trisets
20 sec
20 sec
20 sec
Body Weight
Body Weight
Body Weight
60 sec
PHASE 3
Jumping Jacks
Triset with: Mountain Climbers
Triset with: Air Jacks
DURATION: 10 MIN.
PHASE 2
PHASE 1
PHASE 4
Now continue back to the beginning of Phase 4. After a while, you may periodically repeat Phase 3 for 12 days in order to give your muscles
a shock (this will build muscle), which will prevent them from going into a plateau. If you need to lose even more weight, you may want to
do the 24 Week Advanced Fitness Coaching or undertake our Committed program.
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PHASE 4
WORKOUT TIP