aaron.c.lance

Dec 11th 2016

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Aaron's Training Program

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6 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

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

Bodybuilding 1 14 exercises, 2 hrs 4 mins

Air Bike	2x25 reps	rest: 60s
Pull-Up	2x10 reps	rest: 60s
Barbell Bench Press	3x10 reps	rest: 60s
Barbell Squat	3x10 reps	rest: 60s
Barbell Military Press	3x10 reps	rest: 60s
Barbell Lunge	3x10 reps	rest: 60s
Cable Wood Chop	2x10 reps	rest: 60s
Barbell Curl	2x10 reps	rest: 60s
Machine Leg Press	2x10 reps	rest: 60s
Calf Press On Leg Press	2x15 reps	rest: 60s
Machine Single-Leg Press	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Machine Single-Leg Extension	3x10 reps	rest: 60s
Running	0x8 reps	rest: 40s

Dumbell weights 1 14 exercises, 1 hr 54 mins

Dumbbell One-Arm Front Raise	2x15 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	2x15 reps	rest: 60s
Dumbbell Lateral Raise	2x15 reps	rest: 60s
Bench Leg Raise (Supine)	2x20 reps	rest: 60s
Dumbbell Bench Press	2x15 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	2x15 reps	rest: 60s
Dumbbell Pullover	2x15 reps	rest: 60s
Dumbbell Cuban Press	2x15 reps	rest: 60s
Dumbbell Cross Tricep Extension (Supine)	2x15 reps	rest: 60s
Dumbbell Concentration Curl	2x15 reps	rest: 60s
Dumbbell Upright Row	2x15 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	2x15 reps	rest: 60s
Dumbbell Fly	2x15 reps	rest: 60s
Stationary Bike	0x8 reps	rest: 30s

Cardio 8 exercises, 1 hr 58 mins

Plank	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Bridge	3x8 reps	rest: 60s
Elliptical Training	0x8 reps	rest: 40s
Alternating Heel Touch	3x8 reps	rest: 60s
Side Bridge	3x8 reps	rest: 60s
Side-Lying Hip Flexor	3x8 reps	rest: 60s
Running	0x8 reps	rest: 40s

Bodybuilding 2 14 exercises, 2 hrs 5 mins

Back Hyperextension	2x15 reps	rest: 60s
Cable External Rotation	2x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Machine Single-Leg Extension	5x10 reps	rest: 60s
Chin-Up	2x10 reps	rest: 60s
Barbell Military Press	3x10 reps	rest: 60s
Barbell Lunge	5x8 reps	rest: 60s
Machine Calf Raise	3x10 reps	rest: 60s
Cable Deltoid Raise	3x10 reps	rest: 60s
Cable Dual Overhead Curl	3x10 reps	rest: 60s
Bench Leg Raise (Supine)	2x15 reps	rest: 60s
Barbell Decline Bench Press	3x10 reps	rest: 60s
Barbell Upright Row	3x10 reps	rest: 60s
Road Cycling	0x8 reps	rest: 30s

Dumbbell weights 2 15 exercises, 2 hrs 3 mins

Dumbbell Fly	2x15 reps	rest: 60s
Dumbbell Seated Arnold Press	2x15 reps	rest: 60s
Dumbbell Alternating Hammer Curl	2x15 reps	rest: 60s
Dumbbell Tricep Extension	2x15 reps	rest: 60s
Dumbbell Upright Row	2x15 reps	rest: 60s
Bench Leg Raise (Supine)	2x15 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	2x15 reps	rest: 60s
Dumbbell Incline Bench Press	2x15 reps	rest: 60s
Stationary Bike	0x8 reps	rest: 30s
Dumbbell Alternating Bicep Curl	2x15 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	2x15 reps	rest: 60s
Dumbbell Lunge	2x15 reps	rest: 60s
Dumbbell Decline Bench Press	5x8 reps	rest: 60s
Dumbbell Bent-Over Row	2x15 reps	rest: 60s
Dumbbell Lateral Raise (Side-Lying)	2x15 reps	rest: 60s

Strength 15 exercises, 2 hrs 23 mins

Machine Ab Crunch	3x15 reps	rest: 60s
Machine Single-Leg Extension	3x12 reps	rest: 60s
Hack Squat	3x12 reps	rest: 60s
Barbell Squat	5x5 reps	rest: 60s
Cable V Bar Pulldown	3x5 reps	rest: 60s
Barbell Deadlift	3x5 reps	rest: 60s
Barbell Bench Press	5x5 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	5x5 reps	rest: 60s
Machine Seated Calf Raise	5x8 reps	rest: 60s
Barbell Bent-Over Row	5x5 reps	rest: 60s
Machine Deltoid Raise	5x5 reps	rest: 60s
Machine Single-Leg Extension	3x12 reps	rest: 60s
Preacher Curl Machine	5x5 reps	rest: 60s
Dip	5x8 reps	rest: 60s
Road Cycling	0x8 reps	rest: 30s

Interval Training 6 exercises, 1 hr 53 mins

Pull-Up	3x15 reps	rest: 60s
Push-Up	3x15 reps	rest: 60s
Indoor Cycling	0x8 reps	rest: 40s
Back Hyperextension	3x15 reps	rest: 60s
Hanging Leg Raise	3x15 reps	rest: 60s
Running	0x8 reps	rest: 40s