Ultimate Fat Burning Bodyblaster Workout

[Witchblade]

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]

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]

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

 

[Witchblade]

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]

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]

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]

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]

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]

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]

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?

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!

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.

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.

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]

(Bump)

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