Build Muscle, Burn Fat, Get Ripped
Originally posted: 1/27/10
Updates:
2/1/10 updated routine, added Excel spreadsheet workout logs)
3/8/10 added example HIIT routines for days 2, 4, and 6.
 Fat Loss for Men |
Many of you are asking for a full body workout routine to burn fat, so here you go.
I have even customized the program for both men and women.
You can skip the details and go straight to the routines if you wish:
The Program
We are integrating 3 full body training sessions with 3 HIIT routines and taking the 7th day off. Since the goal is fat loss, we are striving to add some muscle mass, maintain strength, and burn as many calories as possible.
This is accomplished by staying in a slightly higher rep range than we would normally use for strictly strength training, while using super-sets for most of our exercises. We add an optional set to the end of each workout in case you are able to finish the workout early.
Major compound exercises are rotated to prioritize a different muscle group on each of the 3 training sessions each week.
Volume, Frequency, and Overtraining
HIIT sessions on off-days are designed to melt fat and stimulate muscle growth, but the sheer volume of work should not force you into overtraining. If you do feel the symptoms of overtraining, you should take either the 4th or 6th day completely off instead of performing a HIIT workout.
Some of the symptoms of overtraining:
- elevated pulse
- trouble sleeping
- nagging muscle soreness
- sore joints
- inability to recover from the previous workouts
- decreasing strength
- decreasing muscle mass
- increasing fat storage
This routine can be used for 6-10 weeks before switching your focus to a new set of goals. When progress stalls and you can determine that the plateau is not a result of overtraining, it is time to take an active recovery week and start a new routine.
Rest
You should rest 60-90 seconds between super-sets, and 180 seconds (3 minutes) at most between exercises.
Warm Up
Initial Warmup – small, light exercises possibly including dynamic stretches to warm up the muscles
Feeler Sets – use feeler sets only if necessary, with 40-50% of your 1 rep max for 3-5 reps to warm-up before each new exercise
Recovery
You should engage in some form of recovery on a daily basis.
Here are some of your recovery options:
- foam roller
- deep tissue massage
- ice massage
- alternating hot and cold showers
- dynamic stretching
Nutrition
You know the drill.
- Calories = 12 x your goal bodyweight, adjust weekly according to progress
- Protein = .8-1 gram per pound of bodyweight
- Carbs = 100-150 grams per day, more on weightlifting days, less on HIIT days, and even less on rest days
- Fat = the remainder of the calories once you’ve subtracted protein and carbs from total calories
The Routines
Click here to see this workout routine customized for women.
Full Body Routine For Men
Day 1:
5 minute initial warmup
a) Quads - Barbell back squats
reps: 5/5/5/5
b1) Chest - Incline dumbbell press
reps: 7/7/7
b2) Calves - Standing calf raise
reps: 7/7/7
c1) Hamstrings - Stiff leg deadlifts
reps: 7/7/7
c2) Abs - (Weighted) decline sit ups
reps: 7/7/7
d1) Back - (Weighted) wide grip pull-ups
reps: 10/10
d2) Shoulders - Seated dumbbell shoulder press
reps: 10/10
e1) Triceps - Dips
reps: 5/5
e2) Abs - Reverse crunches
reps: 2 x As Many As Possible (amap)
f) Stretch all your muscles for 10 minutes while sipping your post-workout drink.
Day 2:
25 minutes of full body HIIT (push, pull, calisthenics, jumps, sprints, kickboxing, etc…)
Example:
- 3 sets – 30 seconds of push ups as fast as possible, 90 seconds of moderate-speed jump rope (6 minutes)
- 60 seconds rest
- 3 sets – 30 seconds of rowing as fast as possible, 90 seconds of squat thrusters (6 minutes)
- 60 seconds rest
- 3 sets – 30 seconds of skipping lunges as fast as possible, 90 seconds of kickboxing drills (6 minutes)
- 5 minutes of stretching
Day 3:
5 minute initial warmup
a) Chest - Flat bench press
reps: 5/5/5/5
b1) Quads - Step ups onto a bench or box holding dumbbells
reps: 7/7/7
b2) Abs - Lying leg raises, get your lower back and butt off the floor, try to touch the ceiling with your toes
reps: 10/10/10
c1) Back/Hamstrings – Standing bent over barbell rows
reps: 7/7/7
c2) Calves - Seated calf raises
reps: 7/7/7
d1) Shoulders - Standing dumbbell raises to the side
reps: 10/10
d2) Biceps - Standing alternating dumbbell curls
reps: 10/10
e1) Hamstrings - Glute-ham raise
reps: 10/10
e2) Abs - Fold ups
reps: 2 sets x amap
f)Stretch all your muscles for 10 minutes while sipping your post-workout drink.
Notes:
the glute-ham raise – lock your heels under something with the instep of your foot facing down and, starting upright with your thighs perpendicular to the floor, lower your upper body forward and down towards the floor then use your hamstrings to pull yourself back upright.
Day 4:
25 minutes of lower body HIIT (jumps, sprints, etc…)
Example:
- 5 sets – 30 seconds of sprinting, 90 seconds of jogging/walking (10 minutes)
- 60 seconds rest
- 2 sets – 30 seconds of rapid squat jumps, 90 seconds of moderate-speed bodyweight squats (4 minutes)
- 30 seconds rest
- 2 sets – 30 seconds of sprinting, 90 seconds of jogging/walking (4 minutes)
- 30 seconds rest
- 2 sets – 30 seconds of jumping rope as fast as possible, 90 seconds of jogging/walking (4 minutes)
- 5 minutes of stretching
Day 5:
5 minute initial warmup
a) Hamstrings - Deadlifts
reps: 5/5/5/5
b1) Shoulders - Standing overhead shoulder press
reps: 7/7/7
b2) Abs - Standing side bends holding dumbbells
reps: 7/7/7
c1) Quads - Alternating barbell lunges
reps: 7/7/7
c2) Chest/Triceps – Decline close grip bench
reps: 7/7/7
d1) Back/Biceps – (Weighted) close grip chin-ups
reps: 10/10
d2) Calves – One leg standing calf raise on a 2 inch block or plate holding a dumbbell
reps: 10/10
e1) Chest/Triceps - Clapping push ups
reps: 2 sets x amap
e2) Abs - Sit ups with straight punch
reps: 2 sets x amap
f) Stretch all your muscles for 10 minutes while sipping your post-workout drink.
Day 6:
25 minutes of full body HIIT (push, pull, calisthenics, jumps, sprints, kickboxing, etc…)
Example:
- 3 sets – 30 seconds of bodyweight rows as fast as possible, 90 seconds of jumping jacks (6 minutes)
- 60 seconds rest
- 3 sets – 30 seconds of bodyweight step-ups as fast as possible, 90 seconds of kickboxing drills (6 minutes)
- 60 seconds rest
- 3 sets – 30 seconds of explosive push ups (clapping, up onto a box, etc…), 90 seconds of moderate-speed walking lunges (6 minutes)
- 5 minutes of stretching
Day 7:
Completely off, no exercise at all.
Men’s Full Body Fat Loss Workout Log
Now you can print out your workout log using this Excel spreadsheet:
Men’s Full Body Fat Loss Workout Log
Related posts:
- Fat Loss for Women: A 7 Day Full Body Routine Plus HIIT
- Full Body Fat Loss Workout Logs in an Excel Spreadsheet
- Critique My Full Body Workout Routine
- HIIT Video: High Intensity Interval Training
- What is HIIT – High Intensity Interval Training – And How Should You Use It?
Related posts brought to you by Yet Another Related Posts Plugin.
Tags: Conditioning, fat loss, full body, hiit, lose fat, lose weight, weight loss, Weight Training, weightlifting, workout routine, Workout Routines
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I’ve got to say Steve, this routine is sexy. As soon as I finish my 3 cycles of your Muscle Gain program I’m going to hit this for 8 weeks or so. One question: On the Weighted Block step ups, it says 7 reps, that for each leg right? Your too good man.
what is an upper body HIIT? how do you do it?
Hey steve, seems like a great routine. My question is, how doy you do HIIT for the upper body, ie push ups and pull ups??? wouldnt it be more like a HIRT routine.
Steve, that’s a simple, well laid out program that should show results. Very nice.
Thanks Todd!
Hey Steve,
Good looking out….that’s what I needed…you the man…but what is upper HIIT
Robert, Fran, Sputnik, and everyone else:
I modified upper HIIT to include full body HIIT. To do upper/full body HIIT simply use exercises like cable/machine rows, push ups, kickboxing, jump rope, and calisthenics like squat thrusts, mountain climbers, jumping jacks, various lateral drills, or any other exercise you can think of. The goal is to go hard for 30 seconds, moderate for 2 minutes, and repeat for like 10 minutes. Do that two or three times to complete a HIIT workout. Mix and match exercises if you want.
Wow Steve another great routine set up. Thanks again, and I will be hitting this routine after my last cycle of werewolf training for muscle gains.
It’s a month later now. Any luck?
steve is it ok doing full body HIIT 3 times a week? and is it ok if doing 2 different exercise only?
i.e jumping jacks and jump rope only? or should i add more exercise?
That’s fine if you don’t get bored.
i am 49 year old man working for more than 5 years, can i use this routing to make gains, since the reps are in the lower side, was worried about injury
regards
Paul
HI Steve
let me add details
right now i am on this schedule
week one
Monday(2sets 25-40rep), wednesday(3sets 8-10reps), Friday(2sets 25-40reps) totalbody workout three days cardio cycling, walking running 20 min
week two
Monday(2sets 15-25rep), wednesday(3sets 8-10reps), Friday(2sets 15-25) totalbody workout
three days cardio cycling, walking running 30 min
Regards
Paul
If you are going for endurance and fat loss you are on the right track. If you are looking to build muscle, then not so much.
Hi Steve
thanks for the answer
let me know routine to build muscle,
for next cycle i can use it
can i try the below routine
A 7 Day Full Body Routine Plus HIIT”
or generic full body workout
Regards
Paul
To build muscle, I recommend Werewolf Training for Muscle Gains.
steve is it ok if we do full body HIIT instead of upper/lower body HIIT only? and is it ok if we can only do 2 HIIT exercises? e.g. jumping jacks and push ups only?
Great website very informative. I was wondering if you would recommend any supplement that would help me burn fat with this routine
V: You can try Biotest Hot-Rox Extreme or Nutrex Lipo 6 Black.
Hi steve
my query is not yet answered, please let me know the reason
Regards
Paul
Because I have been busier than you can imagine, Paul. I’ll try to get to all the older comments ASAP.
Hi Steve
thanks, will wait for your response
Regards
Paul
steve, is it ok to do fully body instead of half body HIIT only?
and is it ok if i do only 2 exercise only? for example jumping jacks and push ups only?
All of those things are perfectly fine as long as you use maximal intensity.
what do you mean by using maximum intensity?
can u give me some examples of full body HIIT?
This looks like a great work out Steve. I’m still confused on the full body HIIT. Can you post an example of a 25 mintute full body HIIT? Is it HIRT?
Robert: An example full body HIIT routine? OK, here goes:
Answering this question has prompted me to start a Workout of the Day category and occasionally post some ideas for HIIT and HIRT routines. You’ll see this one posted first, but I’ve gotta whip up a header graphic for it. =) For now I’ll just publish it here in the comments.
Hey Steve, I was wondering which routine will be more effective on fat loss (with maximum muscle retention. Would it be this? or the HIRT workouts?
Either HIIT or HIRT is effective for losing fat and retaining muscle. HIIT is a little better for cardiovascular conditioning.
Hey Steve, two quick questions. One, on the Day 1 workout, would it be ok to switch pull ups and shoulder presses? And in general is it ok to switch two exercises in the same super set?
The other one is for the HIIT I’ve been just doing sprints instead of mixing it up with jump rope, rowing, etc. Are sprints fine or would it be more beneficial to mix it up a bit?
You can switch the exercises on some super-sets. If the super-set was chest and calves, then I wouldn’t switch because chest is far more important than calves.
You can stick with just sprints. I only change it up in my example workouts so people can see that it’s pretty easy to be creative by coming up with a HIIT routine that is effective and also not boring.
Steve,
When doing my HIIT I enjoy doing sprints. I usually use the treadmill.I was told for a reall HIIT you go hard for a certian amount of time and then need to bering your heart rate back down to a resting pace. Now on a treadmill you have the variableof having to lower the speed and that does not get you to intense to the resting. I have beenn doing 30 second sprint and then step off let the treamill get back to my rest pace then get back on. The same way for when I speed up. I get off to the side speed up and then get on for the sprint. Is that ok. Does it matter if you stay on the treadmill as the speed is decresing or incresing. Help??
You can stay on the treadmill when the speed is increasing or decreasing. You don’t need to get back down to your resting heart rate between sprints. You can walk, jog, jump rope, use jumping jacks, or whatever; the point is to rest just enough for a couple minutes that you can exert maximum effort when you sprint again. Lately I’ve been sprinting, walking back for 1/2 the lap, jogging back for 1/2 the lap, then I prep myself to sprint again for about 20 seconds and GO. At no time does my heart rate get back to resting.
It is my opinion that if you aren’t still getting some moderate intensity exercise between sprints, you are just wasting precious calorie-burning minutes, and you might as well just use 45 minutes of boring endurance cardio if that’s the case, because at least you continue to exercise for the full session.