My current program

Thought I'd share my current routine. It's a 6 day program that a friend found in a muscle mag. Feeling experimental I thought I'd try it.


A summary from FLEX magazine...

In each phase of the 'Get Ripped' program you follow a three day split, training each bodypart twice a week. Training this frequently will keep your metabolism revved up and help you burn more fat each week.

You also alternate between light and heavy days. Switching between the two will help cover all the angles of the fat burning spectrum. Light days use the pre-exhaust technique, using isolation exercises (eg cable cross-over for chest) to precede a compound movement (eg incline bench press). Utilising the pre-exhaust technique helps build quality muscle that reveals itself when the fat is lost. You do slightly higher reps (15-20 in phase 1 and 12-15 in phase 2) so your heart rate will be in optimal range for burning fat as you are only resting for 30 seconds between sets.

On heavy days you start with compound movements. These multi-joint exercises will help burn more calories both in the gym and at home (in theory as heavy weights supposedly increase metabolic rates for up to 72 hours after a workout). As strength is needed on these days, you rest for 2 minutes between sets. 

Follow these links to have a look. I have uploaded them to jefit.com

Phase 1

Phase 2

To be honest I have found the routine to be slightly overkill having spent the first couple of weeks experiencing mass global soreness. I am currently in week 6 and have noticed some gains and a definite increase in strength. My bodyfat has dropped also which is a bonus as I have been eating a bit of junkfood and drinking alcohol on the weekends.

-Lucas