Weeks 3 & 4: BURN
The Workout Plan: Part two of this plan. For muscle shaping, defining, and fat loss.
How to work it: Perform days 1-3, then repeat days 1 & 2 for a 5-day workout split. Burn phase will include “drop sets” just like in Build, but also introduces “compound sets” (2 exercises in a row with no rest), and “tri-sets” (3 exercises done in a row, with no rest). Cardio may also increase, slightly, if desired.
Weights: Begin every weight session with a 5-10 minute dynamic warmup and 1-2 warmup sets (using lighter weight). Select a weight that presents a struggle for the last few reps. Remember to log your weight selection, being sure to increase weight whenever possible. If you can do 2-3 more reps than specified with your chosen weight, your weight is too light, and it is time to increase. You must push yourself for maximum results, every set should be challenging. There must be at least 48 hours in between repeating a specific day. Do not perform Day 1 exercises, two days in a row, for instance. End 5-10 minutes of stretching, while the muscle is still warm to prevent injury.
Rest periods: 30-60 seconds (higher reps = shorter rests, low reps = longer rest) for weighted moves, no longer than 30 seconds for core tri-sets.
Cardio: Increase cardio by one, high intensity, 30 minute session in week 3, and again in week 4. When performing cardio and weights on the same day, opt to do weights first (this doesn’t include the warm-up done before weights). If including more than 2 cardio days, choose to lower intensity every other session to reduce leg swelling. Be mindful, though, that the amount of cardio that you intend on doing is figured into your food allowance. Try not to use cardio to do the job that can be done with proper eating. Learn to appreciate cardio and what it can do for you (aid in recovery, heart/mental health), but don’t unnecessarily abuse it.
Food: To truly get the most out of this or any workout routine, the food intake should match the nature of the workouts. During Burn, eat below TDEE (maintenance), for optimal fat burning (if doing a reset, stay at TDEE). The EM2WL weight loss calculator (set goal at “lose fat -15%”) will give you an idea of your best calorie range for losing fat, while maintaining muscle. Attempt to eat 1-1.5g of protein per lb of body-weight (i.e. 150-225g for 150lb person) or 35% of your calorie intake, and sufficient carbs (around 35-40% of your total intake), mostly surrounding your workouts. (If diabetic, insulin sensitive, etc., eat carbs as per doctor/nutritionist orders).
**Want this plan to last longer than 4 weeks? Repeat “Burn” for or up to 4 weeks (4 workouts per week), max. Then move back to 2-4 weeks of “Build” or similar program.**
Day 1: Chest, Triceps & Core |
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Exercise: |
Reps |
Sets |
|
| Incline Dumbbell Press Compound-set with | 8-10 | 3 | |
| Supinating Incline Dumbbell Flyes (twist at top) |
10-12 | 3 | |
| Cable Crossover |
10-15 | 3 | |
| Tricep Dips (bars/machine) |
8-10 | 2 | |
| Reverse Grip Triceps Pushdown |
10-12 | 2 | |
| Skull Crusher* |
10-15 | 2 | |
| Tri-set | |||
| Vertical Hip/Knee Raises |
15-20 | 3 | |
| Russian Twist w/medicine ball |
15-20 | 3 | |
| Crossover crunch | 15-20 | 3 | |
Day 2: Back, Biceps & Core |
|||
Exercise: |
Reps |
Sets |
|
| V-Bar Pulldown |
8-10 | 3 | |
| Inverted Row |
10-12 | 3 | |
| Straight-Arm Pulldown* |
10-15 | 3 | |
| Incline Dumbbell Curl |
8-10 | 2 | |
| Standing Alternating Hammer Curl | 10-12 | 2 | |
| Preacher Curl | 10-15 | 2 | |
| Stability Ball Roll-in |
15-20 | 3 | |
| Stability Ball Crunch |
15-20 | 3 | |
| Jacknife Sit-up | 15-20 | 3 | |
Day 3: Shoulders & Legs |
|||
Exercise: |
Reps |
Sets |
|
| Arnold Press compound set with |
8-10 | 3 | |
| Upright Barbell Row |
10-12 | 3 | |
| One-Arm Incline Lateral Raise* |
10-15 | 2 | |
| Narrow Stance Squat compound set with |
8-10 | 3 | |
| Barbell Lunge |
10-12 | 3 | |
| Stiff Legged Deadlift |
8-10 | 3 | |
| Seated Leg Curl | 10-12 | 3 | |
| Tri-Set: | |||
| Standing Barbell Calf Raise (toes out) |
10-15 | 3 | |
| Standing Calf Raise (toes turned in) |
10-15 | 3 | |
| Seated Calf Raise | 10-15 | 3 | |
*Drop set – on final set rep until failure, reduce weight by 25% and go to failure again.
More of a visual person? Check out the “at-a-glance” options for Day 1, Day 2 and Day 3.
Because Burn has been abbreviated into a two week “Kickstart” version, the training frequency is much higher. To adapt this routine to a busier lifestyle, you can choose to make it into a 3 day split: do days 1-3 once each week, for up to four weeks.
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