The Dude Weight Training Plan for Fat Loss

 

Day A

Range of Motion, Activation, & Movement Preparation. (Dynamic Warm Up)

 

1A: Horizontal Cable Woodchops  2 sets        10 reps ea. way   0s Rest
1B: Ab Wheel Roll Outs                    2 sets          8 reps               60s Rest

2A: Front Squat                                 2-3 sets       6 reps               60s Rest
2B: Single Leg Ankle Mobility        2-3 sets       8 reps each        0s Rest

OR

2A: Deadlift                                       2-3 sets          6 reps               60s Rest
2B: Hip Flexor Stretch                    2-3 sets          30s each side    0s Rest

(Alternate using the front squat pairing and the deadlift pairing each workout day)

3A: TRX Inverted Rows                  2-3 sets         12 reps                60s Rest
3B: Reverse Lunges                         2-3 sets         12 reps ea.          60s Rest

4A: Push Ups                                    2-3 sets          12 reps                60s Rest
4B: Neutral Grip Face Pulls           2-3 sets          12 reps                60s Rest


Day B

Range of Motion, Activation, & Movement Preparation. (Dynamic Warm Up)

1A: Kettlebell Windmill                    2 sets              5-8 reps each side    0s Rest
1B: Prone Jackknife                          2 sets              10 reps                       60s Rest

2A: Bench Press                                2-3 sets          6 reps                         60s Rest
2B: Figure Four Hip Stretch          2-3 sets          20s each side             0s Rest

OR

2A: Chin-Ups                                    2-3 sets          4-6 reps                 60s Rest
2B: Leg Lowering Drill                   2-3 sets        6 reps each side        0s Rest

(Alternate using the bench press pairing and the chin-up pairing each workout day.)

3A: 3 Point DB Rows                        2-3 sets          12 reps each side      60s Rest
3B: Single Arm Single Leg RDL     2-3 sets          12 reps each side      60s Rest

4A: DB Overhead Presses               2-3 sets          12 reps                       60s Rest
4B: Swiss Ball Leg Curls                  2-3 sets          12 reps                       60s Rest

 

Notes:

 Use this program for 3 days per week on non-consecutive days e.g. Mon/Wed/Fri or Tue/Thus/Sat etc.

Alternate the A and the B program each training day. For example, weeks 1 through 3 will look like the following:

Week 1: Monday – Workout A / Wednesday – Workout B/ Friday – Workout A
Week 2: Monday – Workout B / Wednesday – Workout A/ Friday – Workout B
Week 3: Monday – Workout A / Wednesday – Workout B/ Friday – Workout A