Aaron's Training Program

Plan Details

The Aaron's Training Program routine by aaron.c.lance is a 7 day workout plan. It is a advanced level plan to achieve general fitness goals.

Plan Description

This program was developed for high-frequency full body workouts for strength and general conditioni... Read More

This program was developed for high-frequency full body workouts for strength and general conditioning. The point is to provide some strength and cardio conditioning while cutting using full-body workouts to burn through glycogen stores, so that the body has to start pulling from fat (assuming a calorie-restricted diet). Two days focus is on bodybuilding, meaning largely isolated movements with moderate to high rep ranges. Two days involve cardio, with a few bodyweight and core exercises. There are also two dumbbell workouts, added and so I could work out a couple days a week with my wife at the apartment gym. Weight room exercises provide variety, full range of contraction and angles of approach, spread over the workouts. For example, hammer curls and machine preacher curls work different heads of the biceps but also have different resistance curves. Preacher curl machines provide constant resistance through the range of motion, while standing hammer curls focus on the upper range of motion on the inner head. Due to the high volume of each workout, the program includes daily cardio to improve anaerobic endurance and release cortisol, which reduces swelling and soreness from the high frequency and volume of weight training. Each individual may want to take off time for recovering or activities: get out and bike, kayak, swim, run, dance, physical labor, etc. You don't have to do all of the workouts every week, or do every one entirely, but the volume over the week is high enough and workouts varied to see continual improvement. Adjust your diet for optimal results: Lots of online calculators work for calculating your requirements. One set of rules says that every day, eat 0.85g of protein per pound of lean body mass, 0.3g of fat per pound of mass, the rest in carbs, adding enough carbs to fuel your activity level. Eat a surplus to promote anabolism. Skip a meal or two on non-workout days to keep off the fat and restore hormonal balance. Calculating calorie burn from weight lifting and running is not an exact science, but can be estimated fairly well if tracked for an individual over time. In my case, I estimate 600cal/hr burned. Adjusting diet is simple. If you're trying to build but losing weight, adjust your diet by eating more. If you're trying to cut but gaining, eat less. Track calories with MyFitnessPal, or something similar if that helps. Eventually you'll find a balance that works. For example: At 200lb, 10%bf: lean mass=180lb Male, Height=73", 43yo, lightly active Exercising 5d/wk, 90min/day Maintenance: BMR: 2,300cal/day, TDEE: 2,900cal/day Protein: 0.85x180= 153g (min) Fats: 0.35x200= 70g = 630cal (min) Carbs: 2,900-(153x4)-630=1,658cal On Cut day, no workout: BMR-500cal carbs/day = 1,800cal Cut day, workout: TDEE-500cal carbs/day = 2,400cal On Bulk, workout: +500cal carbs/day = TDEE+500 = 3,400cal