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[WOTM, 06/2015] Dominate Fat And Slap On Muscle Mass With The 4-Day Juggernaut Workout Program

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workout program, workout split, workout plan, workout plans, workout programs, workout programs for men, workout programs for women, workout program to build muscle, workout program to burn fat

Welcome to the JUGGERNAUT.

Focus, fuel up, and hit the gym with a killer instinct, June’s WOTM is an absolute MONSTER. You’ll need as much energy, motivation, and drive as you can whip up — it’s quite possibly the most insidious workout program we’ve built to-date.

The 4-Day Juggernaut Workout Program is an advanced, four workout split that runs 4-6 days per week. It’s divided into four separate workout plans—each of which is strategically engineered to POWERBLAST a segment of the body—and is bookended by 2 heart-thumping, fat-melting HIIT sessions.

Don’t you just love plowing through leg day and then topping it off with a side of HIIT? We do. It’s rather fun.

Here’s how it all breaks down:

The Juggernaut hits EVERYTHING in one fluid, strategic progression and lays the foundation for a lean, elite physique that’s balanced from chest to calves.

It will send you home each day completely gassed. But empty the tanks and give it your everything and the results will blow you away in a few short weeks — you’ll pack on Grade A, USDA prime lean muscle mass, drop body fat, and add gobs and gobs of Hulk-like strength.

Before diving in face first, know what your signing up for. June’s WOTM is a high volume, advanced workout split that’s designed to increase workout load, crank up intensity beyond what most people are accustomed to, and function as a shuttle to expedite results.

You have to compensate by adjusting your eating and recovery habits; otherwise you’ll burnout, perform at a less-than optimal level, and muscle growth will noticeably suffer. Read and master this guide, first.

And of course, one final caveat. DO NOT slack on your diet and expect to see any positive change. Like peanut butter and jelly, diet and fitness work effectively when they’re together. A clean, strategic diet is absolutely paramount to your success. Use our Clean Eating Manifesto to guarantee that your diet is on point and elevating your training.

Got it? Good. GETTTTTTT AFTER IT, BABY. There’s still a little time left to perfect your beach bod.



 

[WOTM, 06/2015] The 4-Day Juggernaut Workout Program


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Image: Vanessa Tib Fitness

The 4-Day Juggernaut Workout Program is designed to run at least 4x per week, and up to 6x per week if you’re game and thirsty for fast results.

Depending on your schedule, goals, and fitness level, follow 1 of 3 tracks below:

  • (1) Baseline Split — 4 days per week. A → B → OFF → C → D → OFF → OFF
  • (2) Intense Split — 5 days per week. A → B → C → D → OFF → OFF → A
  • (3) JUGGERNAUT Split — 6 days per week. A → B → C → D → OFF → A → B

As the workouts cycle they may not fall on the same day each week. That’s cool. Life happens and things pop up.

Simply note where you last left off and continue following the sequence above. But regardless of which track you follow and how you position rest days, ALWAYS progress from workout A → B → C → D, even if you unexpectedly miss a day.

NO SKIPPING LEG DAY.

A few other guidelines, rules, and options:

  • Rest for 1-1.5 minutes in between sets. ↓ rest = ↑ intensity.
  • Adjust the weight to your own ability and gradually increase it over time. Challenge = growth. Use the heaviest weight possible for the given number of reps (without sacrificing form).
  • Feel free to add in extra abs training, if desired.
  • If you’re new to lifting, or training in general, read this first as a primer.

*Click on each applicable exercise name for a full pop-out video demo. A printable summary of all 3 workout plans is available here.

 

Workout A — Legs, HIIT Cardio


 

1. Barbell Squats


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How To:

Protocol: 4 sets — 12 reps

Target Muscle(s): Legs (All), Core

  • (1) Load a barbell and stand with your feet shoulder-width apart.
  • (2) Tighten your core, keep your back flat, and squat down into your heels. Lower until your thighs are parallel with the floor.
  • (3) Press up through your butt and raise back up to start.

 

2. Barbell Reverse Lunges


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How To:

Protocol: 3 sets — 10 reps/leg

Target Muscle(s): Butt, Quads, Hamstrings, Core

The Barbell Reverse Lunge is a lunge on steroids. It puts a significant amount of weight directly on the the quads, and because your stance is staggered, requires extreme stabilization across the core to complete.

  • (1) Stand tall with a barbell loaded on your back. Take a step backwards with your right foot and lunge down until your knee is slightly above the floor. Your left quad should be parallel to the ground.
  • (2) Powerfully press through your heel and glutes, and explosively ascend back up to starting position. Repeat a full set with your right side and then switch to the left.

For more info, refer to our full how-to write up here – UberExercise: Barbell Lunges.

 

3. Romanian Deadlifts


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How To:

Protocol: 3 sets — 12 reps

Target Muscle(s): Hamstrings, Butt

  • (1) Stand upright and hold a barbell in front of your body at thigh height. Place a slight bend in your knees, maintain a flat back, bend at the waist, and slowly slide the weight along the front of your legs until it reaches your shins.
  • (2) Hold the stretch for 1s, powerfully contract your butt, and accelerate back up to starting position.
  • (3) Unlike a traditional deadlift, your hips/butt don’t move vertically — keep them stationary and emphasize the stretch behind your knees during the downward part of the motion.

 

4. Goblet Squats


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How To:

Protocol: 3 sets — 12 reps

Target Muscle(s): Legs (All), Core, Shoulders, Biceps

  • (1) Hold the top of a dumbbell so that it’s positioned over your chest. Keep it there throughout the movement.
  • (2) Tighten your abs, maintain a flat back, and squat down until your thighs are slightly below parallel. Keep your chest up.
  • (3) Contract your glutes and powerfully press back up to start.

If you want to be really fancy and up the intensity, add an overhead press at the top of every rep. Bonus points.

 

5. Bulgarian Split Squats


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How To:

Protocol: 2 sets — 12 reps

Target Muscle(s): Butt, Quads, Hamstrings

  • (1) Grab 2 dumbbells and stand in front of a bench or plyometric step (or use a couch, table, etc.).
  • (2) Place your right foot on top of the bench and step out roughly 2 feet. You should be able to stand comfortably.
  • (3) Lunge forward until your left quad is parallel to the floor. Keep your core tight and resist the pull to lean forward — stay as upright as possible.
  • (4) Powerfully push through your heel, contract your butt and hamstrings, and press up to a full stand.
  • (5) Complete a full set on one side and repeat for the opposite leg.

 

6. Standing Barbell Calf Raises


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How To:

Protocol: 3 sets — 8 reps

Target Muscle(s): Calves (Gastrocnemius)

  • (1) Load a barbell and place 2 plates together on the floor. Stand with your feet slightly more narrow than shoulder-width, with the balls of your feet on top of the plates. The plates help increase range of motion.
  • (2) Powerfully contract your calves and press up as far as possible. Hold for 1 second at the top and slowly return all the way down to the ground. Repeat.

 

7. HIIT Cardio — Stairmaster Blaster


Protocol: Stairmaster — 9 minutes

Finish off your leg workout with the Stairmaster Blaster HIIT Workout. It runs 9 minutes and requires a stair mill (this thing). The stair mill allows you to take lunge steps and shift foot positioning, which actively hits different parts of the lower body.

It’ll completely eviscerate your quads, hammies, and butt after squatting and lunging yourself to death.

If you’re unfamiliar or confused, refer back to the full workout plan. It has all the details you could ever want. And if you don’t have access to a stair mill, substitute it with any of these HIIT workouts.

 

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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
  • G Tuck

    Loving this so far! Jumping back into the gym after 3 months postpartum. Motivated to drop the last bit of that baby weight.

  • Marni

    Freaking awesome! Was looking for a new split to shake things up. 3 weeks in and setting new PRs. Looking forward to new 4 day WOTMs. Thanks!

    • Chayaaaaaaaa Marni, keep killing it! Let me know if you have any questions.

  • Veronica Es

    I noticed that the routines don’t match the printed routines. There are a 2nd set of Shoulders in there in D. Is there a correction I can locate? IN other words, when I did the print, it is not on par with the routine for A, B, C and D. please advise.

  • Veronica Es

    B and D have the same shoulder routines listed. Please advise where I can get the corrected ones. thanks again

  • Veronica Es

    As well as Workout A – the printout doesn’t match what’s listed above. Which routine is to be followed. The one above or the print out?