By Clance Laylor
Warning: This is only for people who want results! You have at least three months to one-year of training experience to get maximal results with this program. Why? Well, individuals who do not have intra muscular co-ordination cannot recruit enough motor units to work at the recommended rep maximums. That is why I chuckle when I see trainers give their new clients this program and the client says, “This is easy!”
This program is not for the meek. It’s the kind of program you curse on the way too the gym, but you feel great and sense of accomplishment when done. I use this program with my athletes and advanced clients when they have to drop fat fast! This program gets you cardiovascular fit and functionally strong. Put it this way if a Mixed Martial Art fighter showed up at my gym and had to drop weight with out losing strength this is one of the top programs I would use. Actually most athletes gain more strength! Work in strict adherence to rep maximums. For example, if I write 10 reps I mean choose a weight that you can only squeeze 10 strict reps out! Not 20, not 7 strict reps and 3 cheat reps. It is expected to have a 20% drop off or more by the end of 3 sets. You want to preserve muscle tissue and prevent muscle wasting to optimize fat burning. Please refer to my 8 Tips on Building Lean Mass article to learn more!
Program
Legs
A1. 6 Reps front squat, count 15 seconds from racking the bar
A2. 3 Reps back squat, same weight, set it down and again count 15 seconds
A3. Dumbbell walking lunges for 30 sec
A4. Leg press machine for 2 minutes
3 minutes rest in between sets, repeating for 3 sets
B1. 6 reps lying hamstring curl
B2. 3 reps standing hamstring curl
B3. 12 reps reverse hyper
B4. 50 reps of pull-troughs
sleds
3 minutes rest in between sets, repeating for 3 sets
Upper body
A1. 12 reps Bench at 75 degree incline, DB presses, rest 15 count
A2. 12 reps Bench to 60 degree incline with same weight, 15 sec rest
(*If you can’t match the same weight, you don’t have enough glycogen; therefore you are unfit)
A3. Bench to 45, 12 reps with same weight*, rest 15 sec
A4. Bench to 30…
A5. Bench to 15…
Bench flat for one set
*If you are too unfit to maintain the same weight throughout, then either drop the weight as needed each set to achieve 12 reps and record so can plan improvements in subsequent workouts, or keep the weight and do as many reps as possible. Again, recording and work toward 12 eventually)
B1. 12 chins, close parallel grip, 30 sec rest
B2. Supinated chins, as many reps as possible
B3. Wide-pronated chins, amrap………………..keep going with these three until achieved 60 reps
take 3 min rest
(You can perform lat pull downs if you are too unfit to do chins)
Repeat each work out twice per week. Do not train 3 days in a row, example train on Monday, Tuesday, Thursday, Friday and rest Wednesday, Saturday and Sunday or you can train Monday, Wednesday, Friday and Sunday.