How many times have you started a new program and either lost interest or not see the results you thought you were going to see. Depending on the country that you live in you will be in full on bulk mode or you will be getting those shredz on for summer vibes. Whatever journey you are on right now this 8-week program can be the key to your success.
If you are looking to bulk up on this 8-week program you will do the listed rep schemes for a 2 week period, increasing in weight from weeks 1-2. Then you will drop the underlined exercises by 2 reps into the third week. For example, you will do 4×12 bench press for 2 weeks. Then weeks 3-4 it drops to 4×10, weeks 5-6 it drops to 4×8, weeks 7-8 it drops to 4×6. If the rep range is different on the exercises then follow those rep ranges.
Weeks 1-2 4×12
Weeks 3-4 4×10
Weeks 5-6 4×8
Weeks 7-8 4×6
In order to put on lean muscle mass you need to be in a calorie surplus but not so that you will put on too much fat.
HOW TO CALCULATE YOUR CALORIES FOR A MODERATE SURPLUS
Your bodyweight in lbs x 14/16 = daily calorie intake
If you are looking to get shredded on this 8-week program you will do the listed rep schemes and rest periods for a 2 week period. Weeks 1-2 you will do 12-15reps with a rest period of 90 secs. Weeks 3-4 you will do 10-12 Reps and 45 secs rest between exercises. Week 5-6 you will drop it by 2 to 8-10 reps and the rest periods to 30secs. Weeks 7-8 you will drop the reps to 6-8 and the rest periods to 15 secs. In order to cut body fat, you need to be in a calorie deficit.
Weeks 1-2 4 x 12/15
Weeks 3-4 4 x 10/12
Weeks 5-6 4 x 8/10
Weeks 7-8 4 x 6/8
HOW TO CALCULATE YOUR CALORIES FOR A MODERATE DEFICIT
Your bodyweight in lbs x 12 = daily calorie intake
This will set you up at approximately a 20% deficit and you can track your weight from here before determining if you need to make any adjustments.
One thing to be aware of is, as your body fat levels go down so will the number of calories you need to stay in a calorie deficit (8).
This process is called adaptive thermogenesis and it’s the slowing of your metabolic rate when you’ve been in a prolonged calorie deficit. The greater the calorie deficit and the greater the duration of the deficit the higher this reduction in metabolic rate will be.
As you lose fat and your body weight goes down so will the number of calories you need to maintain your weight, which means the number of calories you can eat and lose weight will also change.
After the first 4 weeks of being in a calorie deficit, you can start adding a cheat meal once a week.
Bench press: 15/15/12 (warmup sets)
Flat dumbbell press:
Flat bench dumbbell flies:
Pull-ups: 4×10 Weighted Pull-ups 5×5
Wide grip barbell rows overhand grip:
Narrow grip cable rows:
Dumbell lateral raise:
Dumbbell shoulder press:
Straight bar front raise:
Rear delt machine flies:
Straight leg deadlift:
Weighted walking lunge: 5 sets by 30 feet
Standing calf raise
Seated calf raise
Straight bar curls
Heavy Hammer curls
Close grip bench press
Incline bench press: 15/15 (warmup sets) then 4 sets 12 reps
Incline dumbbell press:
Incline bench dumbbell chest flies:
Flat bench press:
Deadlift 2 warm-up sets then 5×5
Barbell rows underhand grip:
Wide grip pulldowns:
Back Barbell squat:
Front Barbell Squat:
Straight leg deadlifts
Seated calf raise 5xfailure (no less than 15)
Same as Wednesday
Now we have not touched base on cardio and that is also going to be the key ingredient to your success. If your goal is to just put on lean muscle mass then I would suggest just doing 10-15 mins cardio a day. 5min before training to warm up and 10 mins after to cool down.
If your goal is to get shredded then you will need to add 20-40mins cardio 3-4 times a week. You can either choose to do this on the morning fasted ( so no eating before ) or you can incorporate this into your workouts before, after or during. Check out this article on how you can do HIIT cardio and your lifting sessions in one go to accelerate your fat loss goals.
If you have any questions regarding the program or would like to get my project X program visit this page and get in contact with me. Project X
Thanks for Reading