3 Month From Fat to Fit

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3 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Why workout 5 Days?
3 Months is not a lot of time and we want to make use of each day. Cardio days can be as easy or as challenging as you make it.

Cardio
We've selected the stairmaster to maximize fat burn, but feel free to substitute with whatever is most comfortable for you.

Who is this workout for?
This is an advanced cutting routine designed to help individuals increase their heart rate, workout intensity and metabolic rate to stimulate fat loss and getting lean.

This routine will be performed for 3 months, as this is optimal time to confuse your body into this new exercise program and trigger fat loss/muscle growth and strength.

There is a mix of bodyweight, dumbbell, weighted and core exercises used in this routine to work and build the muscles.

Each day of the routine will focus on a major body part, a mixture of various core exercises and cardio to help the burn calories and excess fat storage in the body

Diet is Key?
As to any cutting routine, diet is KEY. You need to eat a healthy, clean and strict diet to maintain proper calorie intake to stimulate the fat loss you are looking for. Heavy carbs and processed foods should be stayed away from at all costs while trying to lose weight. You can have a carb heavy meal once a week to help spark an increase in metabolic rate.

Monday
Tuesday
Wednesday
Thursday
Friday

Upper Body (A) 6 exercises, 47 mins

Barbell Bench Press	3x8 reps	rest: 120s
Barbell Bent-Over Row	3x8 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 90s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s

Lower Body (A) 6 exercises, 44 mins

Barbell Squat	3x8 reps	rest: 120s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 90s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 90s
Machine Leg Curl (Prone)	3x8 reps	rest: 90s
Plank	2x8 reps	rest: 60s

Cardio 1 exercises, 41 mins

Step Machine

0x0 reps

rest: 40s

Upper Body (B) 6 exercises, 48 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 120s
Barbell Military Press	3x8 reps	rest: 120s
Machine Incline Chest Press	3x8 reps	rest: 90s
Machine Seated Row	3x8 reps	rest: 90s
Barbell Curl	3x8 reps	rest: 60s
Machine Assisted Dip	3x8 reps	rest: 60s

Lower Body (B) 6 exercises, 57 mins

Machine Leg Press	3x8 reps	rest: 120s
Dumbbell Stiff-Leg Deadlift	3x8 reps	rest: 90s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Step Machine	0x0 reps	rest: 20s