Ultimate Fat Burning Bodyblaster Workout

Witchblade · 01-13-2007, 04:42 PM

This is the absolute ultimate fat burning bodyblaster workout program I created. Feel free to tear it apart.

I'm currently cutting (~2000kcal per day), 6'2", 175lbs.
Goals: maintaining strength and mass, while burning lots of calories.

Day 1 Lifting
Squats
Dumbell bench press
Sumo-deadlifts
Dumbell Row
One arm overhead triceps extensions
Calf raises
Rotator Cuff work

Day 2 Cardio
Tabata Protocol advanced burpees (burpee incl. push-up and chin-up): 20s work, 10s rest. 8-10 sets.

Day 3 Lifting
Deadlift
Military Press
Bulgarian Squats
Chin-ups
Reverse Fly's
Hammer curls
Core work

Day 4 Cardio
Repeat day 2.

Day 5 Lifting
Repeat day 1.

Day 6 Rest
Sit on my ass. 20 sets to concentric failure.

Day 7 Cardio
Repeat day 2

Day 8 Lifting
Repeat day 3

So that's 3 lifting days, 3 cardio days and 1 day of complete rest per week. Lifting days are alternating between 2 workouts. The 3 alternating workouts per week are periodized as follows:

Day 1: 3x8
Day 3: 3x11
Day 5: 5x5*
*: isolation work is done at 3x10 instead.

What do you think? Too heavy, too much cardio, stupid exercises, fantastic program, dumbass witchblade, etc.

Thanks in advance!

j-man2 · 01-13-2007, 10:07 PM

Good luck maintaining mass while only on 2000 calories. Especially with all the heavy free weight exercises. That will tear you up without proper calories to repair your body. Cutting while maintaining mass is about cardio and a clean diet. At least that is what works for me.

These workouts, especially you day one, look like a powerlifter workout.

j-man2 · 01-13-2007, 10:09 PM

I guess I am just a fan of the typical one body part a week 90 minutes of cardio a week

Witchblade · 01-14-2007, 05:55 AM

Hm, I was under the impression that you need to do resistance training (preferably total body workouts) while cutting, in order to maintain muscle mass. Is that incorrect?

And what do you mean by powerlifter workout aside from the total body aspect?

Side note: what do you guys think about supersetting? I think I'll superset the isolation work for sure, but the compound stuff might be a bit overkill. Supersetted deadlifts... ouch.

Anyway, thanks for the help!

fUnc17 · 01-14-2007, 12:36 PM

Well, normally i'd say it looks fine. But it looks like too much volume for the amount of calories your eating. Why not eat a few hundred calories above maintenance or eat at maintenance and do this workout. you'll lose fat quicker and you'll maintain your LBM and energy levels.

If you eat 2000 calories your going to burn out pretty quickly.

Also, i'd make the 5x5 day the first workout of the week. Strength stuff first.

Witchblade · 01-14-2007, 02:06 PM

Ok, I'll up calories to 2500 and switch 5x5 and 3x8.

Does that look better?

Thanks for the tips! Any response whatsoever is welcome.

Bakerboy · 01-14-2007, 03:16 PM

I think you are on the right track with 3 full body workouts + cardio

Why not split your lifting days into FB A and B workouts and then do a C workout doing circuits with a focus on conditioning.
So Workout A could be your lower rep strength day, Workout B could be medium weight, medium weights, Workout C - lower weights, fewer sets but up the reps.
Also, the burpee, chinup circuit etc. is a nice idea but if you are already doing chinups the day before why would you do them the next day?

Workout A (5x5)
Deadlifts
Bulgarian squats or step-ups
Rows
Bench press (uni-lateral)
chinups

Run, rest, sprints or active recovery day

Workout B (3 x 8)
Squats
OH press
Pullups
single leg RDLs
Triceps

Run, rest, sprints or active recovery day

Workout C Conditioning

Circuit 1
Burpees to chinups x 3
Circuit 2
DB Reverse Lunges to DB cleans x 3
Farmer walk x 2 rounds

Just some ideas

slip · 01-14-2007, 03:33 PM

witchblade - i went heavy (5x5) on a cut and I would probably go 8 reps and above if doing it again.

How much bodyfat do you have to lose, you are pretty slender already?

ABCs · 01-14-2007, 03:36 PM

I would have to agree with j-man on this one. 2000cals a day with your dimensions and that workout schedule will surely cut you up. I say push up your intake and stick to the workout that feels good for you.

Witchblade · 01-14-2007, 04:57 PM

Quote:

Originally Posted by Bakerboy

Why not split your lifting days into FB A and B workouts and then do a C workout doing circuits with a focus on conditioning.
So Workout A could be your lower rep strength day, Workout B could be medium weight, medium weights, Workout C - lower weights, fewer sets but up the reps.

I like that idea, it's close to what I had in mind. I'd like to lift 3 days a week though, it's worked great for me so far. I could do workout C as workout A/B, but fully supersetted though. That would still be pretty close to a circuit, right?

Quote:

Also, the burpee, chinup circuit etc. is a nice idea but if you are already doing chinups the day before why would you do them the next day?

Right. I like the 3 different conditioning exercises idea with lunges. I think I'll do burpees to chins + rock-up squats to jump squat + arms behind head walking lunges. I'd like to sprint, but it's too damn cold outside here to sprint. Else I'd have definitely incorporated that too.

Thanks for the ideas man!

Quote:

Originally Posted by ABCs

I would have to agree with j-man on this one. 2000cals a day with your dimensions and that workout schedule will surely cut you up. I say push up your intake and stick to the workout that feels good for you.

Roger. I'll up to 2500kcal/day.

Quote:

Originally Posted by slip

witchblade - i went heavy (5x5) on a cut and I would probably go 8 reps and above if doing it again.

Hm I do need some strength work to avoid losing it all and 5x5 isn't thát intense I think. I'll definitely keep the volume in mind though.

Quote:

How much bodyfat do you have to lose, you are pretty slender already?

Correct, I'm at ~11% bf.

Thanks for all the help, this is great!

Witchblade · 01-16-2007, 12:20 PM

(Bump)

No comments about the routine or the loading besides switching 5x5 to day 1?

01-13-2007, 04:42 PM	#1
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,443 Photos: 2	Ultimate Fat Burning Bodyblaster Workout This is the absolute ultimate fat burning bodyblaster workout program I created. Feel free to tear it apart. I'm currently cutting (~2000kcal per day), 6'2", 175lbs. Goals: maintaining strength and mass, while burning lots of calories. Day 1 Lifting Squats Dumbell bench press Sumo-deadlifts Dumbell Row One arm overhead triceps extensions Calf raises Rotator Cuff work Day 2 Cardio Tabata Protocol advanced burpees (burpee incl. push-up and chin-up): 20s work, 10s rest. 8-10 sets. Day 3 Lifting Deadlift Military Press Bulgarian Squats Chin-ups Reverse Fly's Hammer curls Core work Day 4 Cardio Repeat day 2. Day 5 Lifting Repeat day 1. Day 6 Rest Sit on my ass. 20 sets to concentric failure. Day 7 Cardio Repeat day 2 Day 8 Lifting Repeat day 3 So that's 3 lifting days, 3 cardio days and 1 day of complete rest per week. Lifting days are alternating between 2 workouts. The 3 alternating workouts per week are periodized as follows: Day 1: 3x8 Day 3: 3x11 Day 5: 5x5* *: isolation work is done at 3x10 instead. What do you think? Too heavy, too much cardio, stupid exercises, fantastic program, dumbass witchblade, etc. Thanks in advance!
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

01-13-2007, 10:07 PM	#2
j-man2 Registered User Join Date: Jan 2007 Posts: 20	Good luck maintaining mass while only on 2000 calories. Especially with all the heavy free weight exercises. That will tear you up without proper calories to repair your body. Cutting while maintaining mass is about cardio and a clean diet. At least that is what works for me. These workouts, especially you day one, look like a powerlifter workout.
j-man2 Registered User Join Date: Jan 2007 Posts: 20

01-13-2007, 10:09 PM	#3
j-man2 Registered User Join Date: Jan 2007 Posts: 20	I guess I am just a fan of the typical one body part a week 90 minutes of cardio a week
j-man2 Registered User Join Date: Jan 2007 Posts: 20

01-14-2007, 05:55 AM	#4
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,443 Photos: 2	Hm, I was under the impression that you need to do resistance training (preferably total body workouts) while cutting, in order to maintain muscle mass. Is that incorrect? And what do you mean by powerlifter workout aside from the total body aspect? Side note: what do you guys think about supersetting? I think I'll superset the isolation work for sure, but the compound stuff might be a bit overkill. Supersetted deadlifts... ouch. Anyway, thanks for the help!
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

01-14-2007, 12:36 PM	#5
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,872 Photos: 10	Well, normally i'd say it looks fine. But it looks like too much volume for the amount of calories your eating. Why not eat a few hundred calories above maintenance or eat at maintenance and do this workout. you'll lose fat quicker and you'll maintain your LBM and energy levels. If you eat 2000 calories your going to burn out pretty quickly. Also, i'd make the 5x5 day the first workout of the week. Strength stuff first.
	Heres how I train. Strength Edge

01-14-2007, 02:06 PM	#6
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,443 Photos: 2	Ok, I'll up calories to 2500 and switch 5x5 and 3x8. Does that look better? Thanks for the tips! Any response whatsoever is welcome.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

01-14-2007, 03:16 PM	#7
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	I think you are on the right track with 3 full body workouts + cardio Why not split your lifting days into FB A and B workouts and then do a C workout doing circuits with a focus on conditioning. So Workout A could be your lower rep strength day, Workout B could be medium weight, medium weights, Workout C - lower weights, fewer sets but up the reps. Also, the burpee, chinup circuit etc. is a nice idea but if you are already doing chinups the day before why would you do them the next day? Workout A (5x5) Deadlifts Bulgarian squats or step-ups Rows Bench press (uni-lateral) chinups Run, rest, sprints or active recovery day Workout B (3 x 8) Squats OH press Pullups single leg RDLs Triceps Run, rest, sprints or active recovery day Workout C Conditioning Circuit 1 Burpees to chinups x 3 Circuit 2 DB Reverse Lunges to DB cleans x 3 Farmer walk x 2 rounds Just some ideas
	No strength within, no respect without - Kasmiri Proverb

01-14-2007, 03:33 PM	#8
slip Registered User Join Date: Jan 2006 Posts: 346	witchblade - i went heavy (5x5) on a cut and I would probably go 8 reps and above if doing it again. How much bodyfat do you have to lose, you are pretty slender already?
slip Registered User Join Date: Jan 2006 Posts: 346

01-14-2007, 03:36 PM	#9
ABCs Audios Envy Elite Member Join Date: Jan 2007 Location: My Mind Posts: 1,153	I would have to agree with j-man on this one. 2000cals a day with your dimensions and that workout schedule will surely cut you up. I say push up your intake and stick to the workout that feels good for you.
	After almost 2 weeks... I am back and better than ever.

01-16-2007, 12:20 PM	#11
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,443 Photos: 2	(Bump) No comments about the routine or the loading besides switching 5x5 to day 1?
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode