3 DAY SPLIT +PLUS+ - 30 DAY RUSH FAT LOSS

Plan Details

The 3 DAY SPLIT +PLUS+ - 30 DAY RUSH FAT LOSS routine by PapaRob is a 12 day workout plan. It is a advanced level plan to achieve cutting fitness goals.

Plan Description

*****************PURPOSE OF THIS ROUTINE***************** This is a cutting routine that is desig... Read More

*****************PURPOSE OF THIS ROUTINE***************** This is a cutting routine that is designed specifically for fat-loss and sculpting your ideal body appearance with main goals centered on health, flexibility, and strength. *****************HOW THIS ROUTINE WORKS***************** Extra concentration is emphasized on Abs and Cardio that is separated from strength training by 6 hours minimum. This split routine packs a lot of work into each week but allows down cycle for recovery for each muscle group. It is a Tuesday/Thursday/Saturday Strength Training split with each day of the week split between upper and lower body exercises. On the lower body days, compound exercises are focused to stimulate the body to releasing growth hormone to maintain strength while dieting. Growth hormone will also allow for muscle growth and enhanced fat loss to get that desired cut and lean look. When you start the routine you will start on Week 1 - Upper Body on Tuesday and continue with Week 1- Lower Body, etc... As you reach Week 2 and finish week 2, you will return right back into Week 1 until you have reached your desired lean/cut results. The Abs are done on the non Strength Training days. A Cardio is set for EVERY day but should be done at least 6 hours separated from Abs or Lifting routines to provide maximum stores in the tank for these activities. I like to mix up my cardio so I provided several to choose from...Only one per day is intended for this program. *****************LOADING***************** Try to achieve weight loads at about 70% 1RM. The 4 reps X 6 sets exercises are keyed for the JEFIT Benchmark Exercise Progress measures that can be used to set goals and track weight progression. The remaining exercises follow the 8 reps X 3 sets sessions. These are designed for maximum effect on maintaining muscle mass while reducing fat Reference the 24-50 Principle of lifting by Dr. Chad Waterbury. *****************DIET AND OTHER NOTES***************** Diet is as important to this routine as performing each exercise with as much intensity as possible. For an individual to see results from this routine that they are doing, it is necessary to eat a clean and healthy diet to enhance results. With a cutting routine it is necessary to take twice the amount of protein in as you are taking in carbohydrates. It is also important to have one carb loading day throughout the week to confuse the body, thus stimulating metabolism and fat loss. Make sure that you log and track your diet to maintain proper calorie, carbohydrate and protein intake, this will help attain desired results. By performing your cardio in the beginning of the routine and early in the morning (before eating) your body will use any stored fat as fuel rather than any carbs/food that you eat throughout the day.