FAT LOSS ACCELERATOR WORKOUT
4 WEEKs24 DAYs226 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
If your goal is to get lean and stay shredded then it is important to train at a high intensity pushing, pulling, and lifting maximal amounts of weight as well as an appropriate amount of cardio. However the common mis-understanding is that in order to get lean you must up the cardio and trim down on the actual weighted exercises. Recent research found that an hour of cardio vs. an hour of high intensity resistance training didn't quite live up to the common belief. Actually the results were proven to be the complete opposite. Individuals performing an hour of resistance training burned nearly twice the amount of calories than individuals performing an hour of steady cardio. The key to these results however need to clearly stated. We all know that sometimes the "go through the motions" days sometimes run their course when we train. This is not the type of resistance training that will suffice when you are trying to maximize muscle growth and fat loss. The answer is to keep your heart rate spiked and muscles working during your training session. A great way to stay within your range and push yourself is to super set some of the exercises in the program, followed by a cardio session after-wards. When researchers compared the best time to do cardio either before or after a resistance program, the results showed that it is always best to hit your cardio after you hit the weights. This allows for optimal fat to be burned once your muscles and body have been taxed with the weights. Below is a program that i designed to do just that. Start off the first week gauging yourself with the right amount of weight and steadily increase the intensity each week there-after.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 2 | 15 |
| Cable Curl V·09 | 4 | 20 |
| Incline Cable Curl V·01 | 4 | 20 |
| SUPERSET | ||
| One-Arm Dumbbell Preacher Curl V·08 | 3 | 20 |
| Bench Dip V·01 | 4 | 15 |
| SUPERSET | ||
| Triceps Pressdown V·10 | 4 | 15 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 4 | 15 |
| Hanging Leg Raise V·05 | 5 | 20 |
| Hanging Knee Raise V·02 | 5 | 10 |
| Standing Cable Crunch V·12 | 5 | 20 |
| Run/Walk 1 Mile V·01 | 1 | 1 |
| STAGE CLEAR! TOTAL VOLUME | 41 | 681 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Hack Squat V·04 | 4 | 15 |
| Cable Leg Extension V·07 | 4 | 20 |
| SUPERSET | ||
| Jump Squat V·02 | 4 | 15 |
| Romanian Deadlift V·03 | 3 | 20 |
| Lying Leg Curl V·04 | 4 | 12 |
| Run/Walk 1 Mile V·01 | 1 | 1 |
| STAGE CLEAR! TOTAL VOLUME | 20 | 309 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Bench Press V·39 | 4 | 12 |
| SUPERSET | ||
| Smith Machine Bent-Over Row V·28 | 4 | 5 |
| Alternating Dumbbell Bench Press V·30 | 4 | 8 |
| SUPERSET | ||
| Dumbbell Power Row V·18 | 4 | 5 |
| Cable Cross-Over Chest Press from High Pulley V·01 | 4 | 10 |
| Reverse Incline-Bench One-Arm Cable Row V·64 | 4 | 15 |
| Hanging Leg Raise V·05 | 5 | 20 |
| Hanging Knee Raise V·02 | 5 | 10 |
| Rope Cable Crunch V·13 | 3 | 20 |
| Run/Walk 1 Mile V·01 | 1 | 1 |
| STAGE CLEAR! TOTAL VOLUME | 38 | 431 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Push Press V·31 | 4 | 5 |
| Band Shoulder Press V·25 | 4 | 15 |
| Alternating Dumbbell Lateral Raise V·44 | 4 | 10 |
| SUPERSET | ||
| Dumbbell Alternating Front Raise V·43 | 4 | 10 |
| Standing Cable Reverse Flye V·07 | 4 | 10 |
| Barbell Power Shrug V·01 | 4 | 15 |
| SUPERSET | ||
| Smith Machine Behind-Back Shrug V·05 | 4 | 15 |
| Run/Walk 1 Mile V·01 | 1 | 1 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 321 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Squat V·17 | 3 | 10 |
| SUPERSET | ||
| Smith Machine Front Squat V·13 | 3 | 10 |
| Smith Machine Reverse Lunge V·02 | 3 | 8 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 3 | 10 |
| Stiff-Legged Deadlift V·04 | 3 | 10 |
| Smith Machine Shoulder Press V·19 | 4 | 10 |
| SUPERSET | ||
| Smith Machine Alternating Upright Row V·16 | 4 | 8 |
| Plate Front Raise V·63 | 4 | 12 |
| Run/Walk 1 Mile V·01 | 1 | 1 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 265 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 8 |
| SUPERSET | ||
| Alternating Dumbbell Flye V·10 | 4 | 10 |
| Incline Dumbbell Press V·18 | 4 | 8 |
| SUPERSET | ||
| Incline Cable Flye V·02 | 4 | 8 |
| Reverse Grip Bench Press With Band V·18 | 3 | 10 |
| Behind-Back Cable Curl V·08 | 4 | 10 |
| SUPERSET | ||
| Rope Cable Hammer Curl V·05 | 4 | 12 |
| Cable Concentration Curl V·02 | 4 | 15 |
| Incline Lying Triceps Extension V·05 | 4 | 12 |
| SUPERSET | ||
| Cable Triceps Kickback V·02 | 4 | 20 |
| Overhead Cable Triceps Extension (low pulley) V·15 | 4 | 10 |
| Run/Walk 1 Mile V·01 | 1 | 1 |
| STAGE CLEAR! TOTAL VOLUME | 44 | 483 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl with Bands V·07 | 3 | 12 |
| Cable Curl V·09 | 3 | 15 |
| Incline Cable Curl V·01 | 3 | 20 |
| SUPERSET | ||
| One-Arm Dumbbell Preacher Curl V·08 | 3 | 10 |
| Bench Dip V·01 | 3 | 15 |
| SUPERSET | ||
| One-Arm Reverse-Grip Triceps Pressdown V·05 | 3 | 20 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 3 | 25 |
| Hanging Leg Raise V·05 | 5 | 15 |
| Hanging Knee Raise V·02 | 5 | 10 |
| Standing Cable Crunch V·12 | 5 | 20 |
| Run/Walk 1 Mile V·01 | 1 | 1 |
| STAGE CLEAR! TOTAL VOLUME | 37 | 577 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Hack Squat V·04 | 3 | 8 |
| Leg Extension V·04 | 3 | 15 |
| SUPERSET | ||
| Jump Squat V·02 | 3 | 10 |
| Dumbbell Romanian Deadlift V·04 | 3 | 12 |
| Lying Leg Curl V·04 | 3 | 8 |
| Alternating Dumbbell Curl V·11 | 5 | 12 |
| SUPERSET | ||
| Cable Triceps Kickback V·02 | 5 | 25 |
| Run/Walk 1 Mile V·01 | 1 | 1 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 345 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Bench Press V·39 | 3 | 15 |
| SUPERSET | ||
| Smith Machine Bent-Over Row V·28 | 3 | 8 |
| Alternating Dumbbell Bench Press V·30 | 3 | 12 |
| SUPERSET | ||
| Dumbbell Power Row V·18 | 3 | 4 |
| Cable Cross-Over Chest Press from High Pulley V·01 | 3 | 20 |
| Reverse Incline-Bench One-Arm Cable Row V·64 | 3 | 12 |
| Hanging Leg Raise V·05 | 5 | 10 |
| Hanging Knee Raise V·02 | 5 | 10 |
| Rope Cable Crunch V·13 | 3 | 10 |
| Run/Walk 1 Mile V·01 | 1 | 1 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 344 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Push Press V·31 | 3 | 6 |
| Band Shoulder Press V·25 | 3 | 15 |
| Alternating Dumbbell Lateral Raise V·44 | 3 | 15 |
| SUPERSET | ||
| Dumbbell Alternating Front Raise V·43 | 3 | 15 |
| Standing Cable Reverse Flye V·07 | 3 | 15 |
| Barbell Power Shrug V·01 | 3 | 15 |
| SUPERSET | ||
| Smith Machine Behind-Back Shrug V·05 | 3 | 15 |
| Run/Walk 1 Mile V·01 | 1 | 1 |
| STAGE CLEAR! TOTAL VOLUME | 22 | 289 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Squat V·17 | 4 | 6 |
| SUPERSET | ||
| Smith Machine Front Squat V·13 | 4 | 6 |
| Smith Machine Reverse Lunge V·02 | 4 | 15 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 4 | 12 |
| Stiff-Legged Deadlift V·04 | 3 | 12 |
| Smith Machine Shoulder Press V·19 | 4 | 6 |
| SUPERSET | ||
| Smith Machine Alternating Upright Row V·16 | 4 | 10 |
| Plate Front Raise V·63 | 2 | 30 |
| Run/Walk 1 Mile V·01 | 1 | 1 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 317 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 8 |
| SUPERSET | ||
| Alternating Dumbbell Flye V·10 | 3 | 12 |
| Incline Dumbbell Press V·18 | 3 | 8 |
| SUPERSET | ||
| Incline Cable Flye V·02 | 3 | 12 |
| Reverse Grip Bench Press With Band V·18 | 3 | 15 |
| Behind-Back Cable Curl V·08 | 3 | 10 |
| SUPERSET | ||
| Rope Cable Hammer Curl V·05 | 3 | 10 |
| Cable Concentration Curl V·02 | 3 | 12 |
| Incline Lying Triceps Extension V·05 | 3 | 10 |
| SUPERSET | ||
| Cable Triceps Kickback V·02 | 3 | 10 |
| Overhead Cable Triceps Extension (low pulley) V·15 | 3 | 20 |
| Run/Walk 1 Mile V·01 | 1 | 1 |
| STAGE CLEAR! TOTAL VOLUME | 34 | 382 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 4 | 15 |
| Cable Curl V·09 | 4 | 20 |
| Incline Cable Curl V·01 | 4 | 8 |
| SUPERSET | ||
| One-Arm Dumbbell Preacher Curl V·08 | 4 | 8 |
| Bench Dip V·01 | 4 | 15 |
| SUPERSET | ||
| Triceps Pressdown V·10 | 4 | 15 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 4 | 8 |
| Hanging Leg Raise V·05 | 5 | 10 |
| Hanging Knee Raise V·02 | 5 | 10 |
| Standing Cable Crunch V·12 | 5 | 10 |
| Run/Walk 1 Mile V·01 | 1 | 1 |
| STAGE CLEAR! TOTAL VOLUME | 44 | 507 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Hack Squat V·04 | 4 | 6 |
| Cable Leg Extension V·07 | 4 | 10 |
| SUPERSET | ||
| Jump Squat V·02 | 4 | 15 |
| Romanian Deadlift V·03 | 4 | 6 |
| Lying Leg Curl V·04 | 4 | 15 |
| Run/Walk 1 Mile V·01 | 1 | 1 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 209 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Bench Press V·39 | 4 | 5 |
| SUPERSET | ||
| Smith Machine Bent-Over Row V·28 | 4 | 5 |
| Alternating Dumbbell Bench Press V·30 | 4 | 12 |
| SUPERSET | ||
| Dumbbell Power Row V·18 | 4 | 6 |
| Cable Cross-Over Chest Press from High Pulley V·01 | 4 | 10 |
| Reverse Incline-Bench One-Arm Cable Row V·64 | 4 | 8 |
| Hanging Leg Raise V·05 | 5 | 10 |
| Hanging Knee Raise V·02 | 5 | 10 |
| Rope Cable Crunch V·13 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 37 | 314 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Push Press V·31 | 4 | 6 |
| Band Shoulder Press V·25 | 4 | 15 |
| Alternating Dumbbell Lateral Raise V·44 | 4 | 15 |
| SUPERSET | ||
| Dumbbell Alternating Front Raise V·43 | 4 | 15 |
| Standing Cable Reverse Flye V·07 | 4 | 15 |
| Barbell Power Shrug V·01 | 4 | 15 |
| SUPERSET | ||
| Smith Machine Behind-Back Shrug V·05 | 4 | 12 |
| Run/Walk 1 Mile V·01 | 1 | 1 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 373 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Squat V·17 | 3 | 15 |
| SUPERSET | ||
| Smith Machine Front Squat V·13 | 3 | 15 |
| Smith Machine Reverse Lunge V·02 | 3 | 15 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 3 | 10 |
| Stiff-Legged Deadlift V·04 | 3 | 10 |
| Smith Machine Shoulder Press V·19 | 3 | 8 |
| SUPERSET | ||
| Smith Machine Alternating Upright Row V·16 | 3 | 15 |
| Plate Front Raise V·63 | 3 | 12 |
| Run/Walk 1 Mile V·01 | 1 | 1 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 301 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 8 |
| SUPERSET | ||
| Alternating Dumbbell Flye V·10 | 4 | 10 |
| Incline Dumbbell Press V·18 | 4 | 8 |
| SUPERSET | ||
| Incline Cable Flye V·02 | 4 | 10 |
| Reverse Grip Bench Press With Band V·18 | 4 | 10 |
| Behind-Back Cable Curl V·08 | 4 | 8 |
| SUPERSET | ||
| Rope Cable Hammer Curl V·05 | 3 | 15 |
| Cable Concentration Curl V·02 | 3 | 15 |
| Incline Lying Triceps Extension V·05 | 3 | 15 |
| SUPERSET | ||
| Cable Triceps Kickback V·02 | 3 | 15 |
| Overhead Cable Triceps Extension (low pulley) V·15 | 3 | 15 |
| Run/Walk 1 Mile V·01 | 1 | 1 |
| STAGE CLEAR! TOTAL VOLUME | 40 | 442 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl with Bands V·07 | 4 | 15 |
| Cable Curl V·09 | 4 | 15 |
| Incline Cable Curl V·01 | 4 | 15 |
| SUPERSET | ||
| One-Arm Dumbbell Preacher Curl V·08 | 4 | 10 |
| Bench Dip V·01 | 4 | 12 |
| SUPERSET | ||
| One-Arm Reverse-Grip Triceps Pressdown V·05 | 4 | 10 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 4 | 10 |
| Hanging Leg Raise V·05 | 3 | 15 |
| Hanging Knee Raise V·02 | 3 | 15 |
| Standing Cable Crunch V·12 | 3 | 25 |
| Run/Walk 1 Mile V·01 | 1 | 1 |
| STAGE CLEAR! TOTAL VOLUME | 38 | 514 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Hack Squat V·03 | 4 | 10 |
| Leg Extension V·04 | 4 | 10 |
| SUPERSET | ||
| Jump Squat V·02 | 4 | 8 |
| Dumbbell Romanian Deadlift V·04 | 4 | 10 |
| Lying Leg Curl V·04 | 4 | 10 |
| Alternating Dumbbell Curl V·11 | 4 | 10 |
| SUPERSET | ||
| Cable Triceps Kickback V·02 | 4 | 10 |
| Run/Walk 1 Mile V·01 | 1 | 1 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 273 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Bench Press V·39 | 4 | 8 |
| SUPERSET | ||
| Smith Machine Bent-Over Row V·28 | 4 | 10 |
| Alternating Dumbbell Bench Press V·30 | 3 | 10 |
| SUPERSET | ||
| Dumbbell Power Row V·18 | 3 | 5 |
| Cable Cross-Over Chest Press from High Pulley V·01 | 3 | 10 |
| Reverse Incline-Bench One-Arm Cable Row V·64 | 3 | 15 |
| Hanging Leg Raise V·05 | 3 | 20 |
| Hanging Knee Raise V·02 | 3 | 10 |
| Rope Cable Crunch V·13 | 3 | 12 |
| Run/Walk 1 Mile V·01 | 1 | 1 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 319 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Push Press V·31 | 3 | 10 |
| Band Shoulder Press V·25 | 3 | 15 |
| Alternating Dumbbell Lateral Raise V·44 | 3 | 15 |
| SUPERSET | ||
| Dumbbell Alternating Front Raise V·43 | 3 | 15 |
| Standing Cable Reverse Flye V·07 | 3 | 10 |
| Barbell Power Shrug V·01 | 3 | 10 |
| SUPERSET | ||
| Smith Machine Behind-Back Shrug V·05 | 3 | 10 |
| Run/Walk 1 Mile V·01 | 1 | 1 |
| STAGE CLEAR! TOTAL VOLUME | 22 | 256 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Squat V·17 | 3 | 6 |
| SUPERSET | ||
| Smith Machine Front Squat V·13 | 3 | 6 |
| Smith Machine Reverse Lunge V·02 | 3 | 10 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 3 | 8 |
| Stiff-Legged Deadlift V·04 | 3 | 15 |
| Smith Machine Shoulder Press V·19 | 3 | 10 |
| SUPERSET | ||
| Smith Machine Alternating Upright Row V·16 | 3 | 10 |
| Plate Front Raise V·63 | 3 | 8 |
| Run/Walk 1 Mile V·01 | 1 | 1 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 220 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 5 |
| SUPERSET | ||
| Alternating Dumbbell Flye V·10 | 3 | 15 |
| Incline Dumbbell Press V·18 | 3 | 10 |
| SUPERSET | ||
| Incline Cable Flye V·02 | 3 | 15 |
| Reverse Grip Bench Press With Band V·18 | 3 | 10 |
| Behind-Back Cable Curl V·08 | 4 | 10 |
| SUPERSET | ||
| Rope Cable Hammer Curl V·05 | 4 | 10 |
| Cable Concentration Curl V·02 | 4 | 8 |
| Incline Lying Triceps Extension V·05 | 4 | 8 |
| SUPERSET | ||
| Cable Triceps Kickback V·02 | 4 | 10 |
| Run/Walk 1 Mile V·01 | 1 | 1 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 350 REPS |