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[WOTM, 04/2013] The Accelerated Shape-Up For Summer Beach Body Plan


We’re officially 12 weeks out from summer; 8 if you follow a Memorial Day kick-off. Cue terrifying epiphany.

Like it or not, your 2013 beach body — or lack thereof — is officially on the clock. Whether you’re trying to drop pounds, fill out your physique with lean muscle mass, or simply need a quick tune-up to evaporate the fat plastering your lower two abs, three months is an abundance of time to make BIG aesthetic changes.

April’s WOTM — The Accelerated Shape-Up For Summer Beach Body Planstrategically blends muscle-building full-body movements, intense abs training, endurance cardio, and fat-incinerating HIIT cardio to drive MAJOR progress in an accelerated time window. Follow along and you’ll sculpt a svelte, muscular beach-body as quickly, efficiently, and painlessly as possible. The plan breaks down into two major components, plus an optional supplements section to flip the turboboosters on:.

1. Diet & Nutrition: a set of simple, practical dietary tips, tactics, and guidelines to amplify your results. These strategies are designed to elevate metabolism and calorie burn (via thermogenesis), keep hunger levels under control, and cultivate an environment that’s perpetually burning fat — not storing it — and generating new muscle.
2. 6-Day Summer Shape-Up Workout Split: a hyperintense hybrid workout routine designed to torch body fat, install lean muscle mass, and flood the body with hormones (hGH and testosterone) that enhance both.

Remember: alignment of both diet and exercise is the secret sauce to reaching beach body nirvana; results won’t come without one or the other.

Buckle down, set a goal, and go after it hard. If you work your ass off, minimize slip-ups, and follow the plan over the next 12 weeks, you’ll come out on the other side with a flat, chiseled core, radiant confidence, and a physique that’s ready to storm the beaches full force.


Part 1. Diet & Nutrition


1. Cycle Calories.

One of, if not THE most powerful strategies to quickly drop pounds and strip body fat is calorie cycling. Long-term diets inadvertently program the body to burn FEWER calories, triggering it to slow its natural metabolism as a way of adapting to a less-energized environment. That metabolic drop leads to plateaus, further calorie cuts, and lackluster results.

It’s a nasty, vicious cycle — ain’t nobody got time for that!

Cycling proactively throws the body off balance, prevents a metabolic downshift, and guarantees that fat loss follows a fluid upward trajectory. Once you know your body’s maintenance calorie count (easily compute it with our calorie calculator) it’s as simple as following one of the three paths below, depending on your goals and current state:

Maximal weight loss: If you’re aiming to drop major poundage and completely overhaul your body, eat in a deficit of 700 calories for 5 straight days and then spike your calories back up to maintenance for 1 day. Repeat down 700 for 5 days, up for 1 day, and so on. The additional calories on up days are reserved for healthy, clean foods; not junk.

Moderate weight loss: If your body is already in decent shape but you’re looking to shrink your stomach and unleash a new set of abs, eat down 500 calories for 4 straight days and then spike back up for 1 day. Repeat.

Last few pounds/body fat shred: If you’re already lean, but want to melt the last layer of body fat and/or get absolutely ripped, eat down 300 calories for 3 straight days and then spike back up for 1 day. Repeat. This isolates pure body fat without burning any lean muscle mass.

For this to work effectively, you need to track calories and actively adjust how much you eat every 4th day (you’re programmed to eat more, that should be the exciting part). Don’t get neurotic or hyperdetailed, ballpark estimates work. With such an accelerated time frame there’s no way around it — cycling only works if you accurately control your food intake.

Calorie tracking apps like MyNetDiary, MyFitnessPal, and Lose It! can simplify the process.


2. Eat Clean & Lean.

Read, digest, and print out the Six Pack Abs Shopping List. Treat it as your beach body bible. 99% of what you eat over the next few months should sit on this list — don’t stray far from the path.


3. Make Protein a Staple.

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For speed-shreds like this, protein is your #1 nutritional secret weapon. It’s essential to new muscle growth, enhances recovery, and prevents the breakdown of existing muscle tissue during cardio and long-term dieting.

To add fuel to the fat furnace, high protein diets can reduce hunger levels and mitigate the impact of carbs on fat gain, increase satiety, burn extra calories thermogenically, and potentially help decrease overall daily caloric intake123456.

Consume .75 – 1g of protein per pound of body weight, split evenly throughout the day (that’s 150 grams/day if you weigh 150 pounds). Eggs and egg whites, Greek yogurt, chicken and turkey, fresh fish, canned tuna, lean beef, cottage cheese, whey protein, and milk are all ideal protein sources.



4. Focus On Critical Meals: Breakfast and Post-Workout.

A nutritious breakfast, especially one rich in protein, sets the tone for successful weight-loss. It jump starts metabolism, cuts off overnight muscle breakdown (catabolism), and provides a much-needed source of sustainable energy. Research shows that eating breakfast reduces overall calorie consumption throughout the day789.

Protein is a must — Greek yogurt, eggs, nut butter, and whey protein are all great in the AM — combined with healthy carbs like oatmeal and/or fresh fruit.

Post-workout nutrition drives home optimal growth and recovery. To effectively refuel, eat a blend of protein and carbs within an hour of your workout. Fruit and heavy carb sources like pasta, oatmeal, cereal, rice, bread and sweet potatoes stimulate growth and recovery after an intense sweat session; whey protein powder is your most effective protein choice. Minimize all fats during this window10.

During the rest of the day eat small, frequent meals — it works to limit massive blood sugar spikes, reducing the body’s propensity to store body fat.


5. Overdose on Water, Green Tea, Seltzer, and Coffee.


Water, green tea, seltzer, and coffee are zero-calorie options that reduce hunger and overclock calorie burn. Green tea and coffee are thermogenic, stimulate metabolism, and increase the body’s utilization of fat for fuel11121314.

Hydration is absolutely key to almost every major bodily function; digestion, metabolism, and muscle growth aren’t an exception to that.


6. Maximize Fiber Intake With Veggies & Whole Grains.

Fiber is the best way to increase satiety, reduce hunger, and prevent yourself from overeating. It also keeps blood sugar flatlined. Go crazy with colorful, leafy vegetables — they’re insanely nutritious and filling, yet feather-light on the calorie scale.

Beans, whole grains, oatmeal, quinoa, barley, muesli and other unprocessed grains are fantastic sources of fiber-heavy, lean carbs.


7. Integrate Healthy Fats.

Healthy fats found in avocado, flax, fish and fish oil, nuts and nut butter, olives and olive oil, coconut, etc. control hunger levels and produce a sustained feeling of fullness. They’re also a powerful regulator of blood sugar, limiting fat build-up.

20-25% of your daily calories should come from healthy fats; that’s about 2-3 servings per day.


8. Use Condiments, Spices, Hot Sauce, and Salsa Generously.

They’re the best way to flavor-up food without adding significant calories. Spices like cinnamon, ginger, chili, garlic, and basil can help control blood sugar and pack major anti-inflammatory benefits15.

Ginger, black pepper, and hot pepper (capsaicin) have been linked to decreased hunger, accelerated metabolism, and enhanced thermogenesis1617.

bowls of spices


9. Supplements.

Supplements are purely optional, but given the short window of opportunity, they can accelerate results in a healthy, powerful way. We recommend the following proven supplements to enhance muscle growth, weight loss, and fat burn:

  • Whey Protein Powder — muscle growth and recovery, hunger control.181920
  • BCAAs — recovery, reduced soreness, muscle preservation during dieting and cardio. Full guide here.212223.
  • Conjugated Linoleic Acid (CLA) — non-stimulant fatty acid that can improve body composition, block fat storage, and ramp up the body’s rate of fat metabolism. It may also promote lean muscle growth24252627.
  • Green Tea Extract — boosts metabolism, calorie burn, and fat oxidation. It packs the same benefits as green tea in concentrated form.
  • Fish Oil — all-around health, hunger control, reduced inflammation & soreness, and may enhance muscle protein synthesis. View our full guide here.282930.
  • Fiber — hunger control and appetite reduction.


10. No Cheating.

Remove the concept of cheating from your dietary paradigm. Every time you eat a cheat meal, sneak junk food, binge drink, or skip a planned workout you’re pushing yourself one step back against time you don’t have. Dedicate to work hard and focus now; celebrate come summer.

Page 2 | The 6-Day Summer Shape-Up Workout Split



References, Notes, Links

  1. Skov AR, Toubro S, Rønn B, Holm L, Astrup A. Randomized trial on protein vs carbohydrate in ad libitum fat reduced diet for the treatment of obesity. International Journal of Obesity and Related Metabolic Disorders : Journal of the International Association for the Study of Obesity [1999, 23(5):528-536. []
  2. Layman D, Boileau R. A Reduced Ratio of Dietary Carbohydrate to Protein Improves Body Composition and Blood Lipid Profiles during Weight Loss in Adult Women. J. Nutr. February 1, 2003vol. 133 no. 2 411-417 []
  3. Halton T. The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review. J Am Coll Nutr October 2004 vol. 23 no. 5 373-385 []
  4. Belko A, Barbieri T. Effect of energy and protein intake and exercise intensity on the thermic effect of food. Am J Clin Nutr June 1986vol. 43 no. 6 863-869 []
  5. Martens E, Lemmens S. Protein leverage affects energy intake of high-protein diets in humans. Am J Clin Nutr January 2013 vol. 97 no. 1 86-93 []
  6. Welle S, Lilavivit U. Thermic effect of feeding in man: Increased plasma norepinephrine levels following glucose but not protein or fat consumption. Metabolism. 1981 Oct;30(10):953-8. []
  7. Leidy H, Ortinau L. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls. Am J Clin Nutr April 2013vol. 97 no. 4 677-688 []
  8. Blom W, Lluch A. Effect of a high-protein breakfast on the postprandial ghrelin response. Am J Clin Nutr February 2006 vol. 83 no. 2 211-220 []
  9. Jakubowicz D, Barnea M, Wainstein J, Froy O. High caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women. Obesity (Silver Spring). 2013 Mar 20. []
  10. Stark M, Lukaszuk J, Prawitz A, Salacinski A. Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. J Int Soc Sports Nutr. 2012;9(1):54-2783-9-54. []
  11. Acheson KJ, Zahorska-Markiewicz B, Pittet P, Anantharaman K, Jéquier E. Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals. Am J Clin Nutr. 1980 May;33(5):989-97. []
  12. Hursel R, Viechtbauer W, Dulloo AG, Tremblay A, Tappy L, Rumpler W, Westerterp-Plantenga MS. The effects of catechin rich teas and caffeine on energy expenditure and fat oxidation: a meta-analysis. Obes Rev. 2011 Jul;12(7):e573-81. []
  13. Westerterp M, Diepvins K. Metabolic effects of spices, teas, and caffeine. Physiology & Behavior 89 (2006) 85–91 []
  14. Westerterp-Plantenga MS. Green tea catechins, caffeine and body-weight regulation. Physiol Behav. 2010 Apr 26;100(1):42-6. []
  15. []
  16. Mansour MS, Ni YM, Roberts AL, Kelleman M, Roychoudhury A, St-Onge MP. Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: a pilot study. Metabolism. 2012 Oct;61(10):1347-52. []
  17. Westerterp M, Diepvins K. Metabolic effects of spices, teas, and caffeine. Physiology & Behavior 89 (2006) 85–91 []
  18. Stark M, Lukaszuk J, Prawitz A, Salacinski A. Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. J Int Soc Sports Nutr. 2012;9(1):54-2783-9-54. []
  19. Stark M, Lukaszuk J, Prawitz A, Salacinski A. Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. J Int Soc Sports Nutr. 2012;9(1):54-2783-9-54. []
  20. Hulmi JJ, Lockwood CM, Stout JR. Review effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. Nutrition & Metabolism. 2010; 7:51. []
  21. Howatson G, Hoad M, Goodall S, Tallent J, Bell PG, French DN. Exercise-induced muscle damage is reduced in resistance-trained males by branched chain amino acids: A randomized, double-blind, placebo controlled study. J Int Soc Sports Nutr. 2012;9(1):20. []
  22. Jackman SR, Witard OC, Jeukendrup AE, Tipton KD. Branched-chain amino acid ingestion can ameliorate soreness from eccentric exercise. Med Sci Sports Exerc. 2010;42(5):962-970. []
  23. Matsumoto K, Koba T, Hamada K, Sakurai M, Higuchi T, Miyata H. Branched-chain amino acid supplementation attenuates muscle soreness, muscle damage and inflammation during an intensive training program. J Sports Med Phys Fitness. 2009;49(4):424-431. []
  24. Chen SC, Lin YH, Huang HP, Hsu WL, Houng JY, Huang CK. Effect of conjugated linoleic acid supplementation on weight loss and body fat composition in a Chinese population. Nutrition. 2012 May;28(5):559-65. []
  25. Whigham LD, Watras AC, Schoeller DA. Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans. Am J Clin Nutr. 2007 May;85(5):1203-11. []
  26. Kamphuis MM, Lejeune MP, Saris WH, Westerterp-Plantenga MS. The effect of conjugated linoleic acid supplementation after weight loss on body weight regain, body composition, and resting metabolic rate in overweight subjects. Int J Obes Relat Metab Disord. 2003 Jul;27(7):840-7. []
  27. Egras A. An Evidence-Based Review of Fat Modifying Supplemental Weight Loss Products. J Obes. 2011; 2011: 297315. []
  28. Smith GI, Atherton P, Reeds DN, Mohammed BS, Rankin D, Rennie MJ, Mittendorfer B. Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomized controlled trial. Am J Clin Nutr. 2011 February; 93(2): 402–412. []
  29. Simopoulos AP. Omega-3 fatty acids and athletics. Current Sports Medicine Reports. 2007;6(4):230-236. []
  30. Maroon JC, Bost JW. Omega-3 fatty acids (fish oil) as an anti-inflammatory: An alternative to nonsteroidal anti-inflammatory drugs for discogenic pain. Surg Neurol. 2006;65(4):326-331. []


Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto

Pages: 1 2

  • RancidChild

    Hey. English is my second language, and there’s something I’m not sure I understand – do I do the Workout A, B and C everyday, or do I do workout A on let’s say Monday, B on Tuesday and so on?

    • Here’s the proposed schedule, with each workout representing an individual day:

      -Workout A: Upper Body, HIIT Cardio (15 m)
      -Workout B: Lower Body, HIIT Cardio (10 m), Distance Cardio (10 m)
      -Workout C: Abs, Distance Cardio (45 m)
      -Workout A: Repeat
      -Workout B: Repeat
      -Workout C: Repeat

      Workout A could be Monday, Workout B on Tuesday, Workout C on Wednesday and so on, but they’re all designed for separate days.

  • Scott Tewell

    Wow. The LBS are shredding off. Forget that old routine. One question though and sorry if you addressed it somewhere. What’s the skinny on alcohol? And if i am going to drink, is one kind of alcohol better than another? I am laying off completely for now, more for the reason that my diet usually goes in the tank even when I only drink a little (eating a salad with a nice Belgian ale seems like a crime, you know). But what does it do to blood sugar regulation? Thanks.

    • Congrats Scott on the results; I love when weight just falls off.

      Don’t be overly restrictive, a drink now and then (I LOVE good beer) won’t wreck your diet and is completely healthy, especially from a social/emotional angle.

      Drinking really is all about moderation – I recommend following the 1-2 drink rule. That is, keep it to 1-2 drinks on occasion and it won’t have a major impact on your weight loss, and can actually help improve cholesterol levels.

      That said, the 1-2 drink rule applies to wine, beer, and certain “lean” mixed drinks that won’t spike your blood sugar (a delicious beer with a meal is OKAY). If you’re drinking margaritas, mojitos, daquiris, etc. that are LOADED with sugar, your blood sugar will spike and you WILL store fat; if it’s a vodka soda with lime, Bloody Mary, or Jack & diet coke (for example), you’ll be completely fine.

  • Z.E

    Is this workout okay for women as well?

    • Absolutely! All of the plans I write are appropriate for both men and women – either way they’ll help you lose weight, cut body fat, and develop lean muscle.

      Due to hormones, men are naturally able to build more muscle mass than women; don’t worry about that whatsoever if that’s your concern. You’ll simply slim down, gain strength, and build muscle tone.

  • Duma

    Hello, nice WOD of the week! However, i have a question, do we do Cardio first or afterwards? For instance, on Workout C, do I warm up, hit the Cardio for 45 minutes and then do Abs and Core or opposite? Thanks

    • Hey Duma – resistance training ALWAYS comes before cardio. For workout C, do Abs & Core first and then distance cardio after.

      Sorry if it wasn’t clear at first, but all 3 workouts are laid out in sequence.

      A: Upper Body > HIIT

      B: Lower Body > HIIT > Distance

      C: Abs & Core > Distance

  • Liz

    awesome advice! Question though, what’s your advice on diet soda/ Splenda? I love coffee with almond milk and a Splenda, will this negatively affect the diet? Thanks!

    • Hey Liz – you really should try to cut out diet soda as much as your possibly can (and absolutely no regular soda).

      As for Splenda, my view is that an occasional packet in your coffee is fine, but I’d try not to go over 1 packet/day. If you can, gradually reduce how much you need (use 3/4 packet, 1/2 packet etc.) as a way to decrease your dependence.

      I’ve found that drinking higher quality coffee and/or adding a few shakes of cinnamon can help decrease the need for sweeteners.

  • Liz

    One other question, how do your recommend doing side crunches on the ball? The link just shows regular crunches. Thanks again!!!

  • Liz

    Would it be ok to break the daily workout up and do part in their morning and part in the evening?

    • If that’s all you have time for, by all means do it (it’s so much better than nothing, or a severely shortened workout), but ideally it should be done in one continuous session.

  • Chrissy

    Do you have any guidelines/recommendations on the amount of sugar one should consume on a daily basis? I currently use to track my foods and with my daily goals set to the guidelines here for max weight loss, it’s giving me 24 grams of sugar per day. I end up going over that almost daily when I have berries in my fruit or a banana before a run, plus the naturally-occurring sugars in foods! Any guidance would be very appreciated!

    • Simple guidelines for you:

      – Eat as little sugar as possible.

      – Exclude sugar from WHOLE fruit, veggies, and low-fat dairy (e.g. plain Greek yogurt, skim milk, etc.) from that count. I’d say keep 4 servings of fruit as a safe upper limit, but you really can’t go wrong with fibrous, antioxidant-rich berries.

      If you’re curious, we did a full analysis of the 30 healthiest fruits – eat higher ranking fruits as often as possible. (

      Limit juice.

      – Minimize all artificial sweeteners, and sugar that comes from processed foods (e.g. cereal, sweets, soda).

      • Chrissy

        Great, thank you!

  • Tim

    For the upper body workout, do you recommend wide angle pull ups targeting the back, or the close arm variant working specifically the arms? Just wanted to clarify 🙂

    • Go with shoulder-width or wider as the default. Feel free to add in a set or two of close-grip as well to emphasize the arms and inner back muscles – I have no problem with you doing more than planned ;).

      • Tim

        Haha great reply and a great article! Thanks for the help Bryan! 🙂

  • Justine

    Should all weights be done at like 85% max, or what do you recommend?

    • Hey Justine — for weighted sets it’ll typically fall around 70-75% of your max.

      Give it a shot and then adjust up/down during your subsequent sets depending on performance. It’s definitely a lot of trial & error to perfect, but the key is making sure the weight used is challenging (otherwise you won’t grow).

      If the exercise calls for 4 sets x 12 reps you should be using a weight that’s difficult, but still lets you to finish all 12. If on set 1 you’re only able to do 11 reps, drop it slightly for set 2 and progress like that; if you’re able to get 12 easily on set 1, increase it by the next available increment for set 2.

  • DLB1980

    Hi I’m going to start this program just could with a bit of advice on the diet side of things. I will be carrying out my training sessions first thing on a morning at 6am do I need to eat before I train if so how much???, then after training what values of protein and carbs in grams do you recommend for the post training meal???. I am 175 pounds and looking at eating 1900/2000 calories each day 40% protein 40%carbs 20% fat. This gives me approx 500 calorie deficit. Then also on the refeed day how many calories do you recommend…..????. All advice will be greatly appreciated thanks

  • Steve

    When should the cardio be done? Should it be done directly after a lifting workout or at completely different times of the day?

    • Directly after, and that’s REALLY critical. It takes advantage of the hard work you’ve already put in (through weight training) to increase the rate of fat burn.

  • Samantha

    I was just wondering if there is alternative to the pull ups for upper body day. My arms legitimately won’t lift me off the ground even though the rest of my body is in pretty good shape. I would love to work up to pull ups but I’m not sure how to do that or with what exercises.

    • Hey Samantha — Start with lat pull-downs and then work your way up to assisted pull ups (if you have the machine available). If not, keep upping the weight with LPD’s and you’ll get there.

      Pull-ups are one of the toughest exercises to do, even if it’s just 1. Keep working at it.

  • Matthias

    Hey Brian, i am really to curious to start it up – just one question: do you recommend to have small breaks after each set / exercise? how long should they be? thanks a lot, kind regards from europe =)

    • Sorry if that wasn’t clear! Definitely— take a minute in between each set. Try to stay right around that mark to optimize recovery, but also to keep HR elevated.

  • Steve

    How do i determine the number of calories I am eating in deficit from?

  • Josh

    Ive heard that doing cardio right after a workout is detrimental to muscle development as it overworks them. Is this true or am i just talking to people who are completely misinformed?

    • That’s a loaded question, but the short answer — yep, it absolutely can be counterproductive if you’re not careful.

      If you’re doing HIIT post-workout (10-15 mins) you’ll be completely fine and won’t sacrifice any gains. You’ll actually burn fat at a much heightened rate.

      Long duration steady state on the other hand WILL start to sap valuable muscle tissue for energy as your workout gets longer and longer. That’s precisely what you DON’T want to happen. Taking BCAA’s (or even drinking a protein shake) before cardio sessions is a powerful way to guard against that muscle breakdown.

      If your main goal is to build muscle, my reco would be to stick with HIIT + resistance training and skip the long duration cardio. And if you really feel the need to hop on an elliptical post-lifting, chug a serving of BCAA’s.

      • And just to clarify, it’s not the fact that you’re overworking specific muscle tissue — it has to do with your body’s energy stores.

  • Logan Fink

    Heyo, I’ve been lurking here for a while and LOVE the site

    I am currently working on the Tough Mudder training workout combined with some extra core work (core days are my fav) and want to start on this summer plan as well.

    My big question is this: In the calculations you mentioned for the calorie cycling, does that include exercise? Meaning, should I hit the calorie number without tracking the workouts, or should I eat the extra to compensate for the workout to hit the number? Sorry if that is confusing!

    • Hey Logan — Thanks a ton, I’m psyched that you’re here and following the TM plan.

      Nope that makes perfect sense. The formula takes into account your workout schedule + activity level when it spits out a calorie number (it’s called the TDEE multiplier). Choose your appropriate multiplier, follow whatever number it gives you, and then adjust depending on how you’re progressing.

      Here’s the tool:

  • El Jaqorte

    Love the site. Bookmarked instantly.

    The workouts have a looot of exercises/reps. Are you sure it’s wise to hit that many muscle groups (workout A) in 1 day?

    Second question is the weight. Considering the high quantity of exercises, what % of one rep max should you be hitting to ensure you have enough energy to make it through the entire workout?

    Again, I love the site!

    • Absolutely, otherwise I wouldn’t have recommended it. You have NO IDEA what your body is physically capable of until you start pushing it. Provided you’re prioritizing good form and starting LIGHT until you’ve nailed everything down, you shouldn’t have any issues.

      Again, stay conservative and learn the movements first; start LIGHT; hit the rep targets; and THEN gradually work your way up over time. Injury is the quickest way to derail progress.

      60-70% 1RM is right in the wheelhouse for 10-12 reps. But when you’re doing the plan for the first few times, especially on your own, start out at 40-50% to assess where you stand.

      Thanks a ton El Jaqorte. Pumped you found us!

  • Thomask

    I’ve been doing a three day split for six months with zero cardio. I have made decent gains but also put on unwanted fat. (205 lbs at 18%) I like the look of this workout. Would this be better than adding cardio to a three day split?

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