Routine 3

This routine is strength oriented which has been proven by studies to be beneficial for fat loss. It is built of  2 full body days and one upper and lower body split. This allows for more training volume on each body part. This routine is suitable for intermediate and advanced trainees as some of the exercises require a bit more strength and technique. If an exercise feels to light to you add weight / resistance.

The suggested routine consists of 4 weeks. In each week you should perform 2 full body 1 upper body, 1 lower body workout and optional 3 LISS sessions (low intensity steady state) days.

My suggestion is you do the full body days with a rest day before and after, and the upper / lower body workouts back to back with no rest day in-between. The rest days are as important as the workouts, as your body needs to recover in order to build up muscle and strength and you don’t want your body to fatigue.  

If you don’t have time for 4 workouts a week substitute 1 upper and 1 lower body workout for a full body workout from routine 01. Make sure you have a rest day between the full body days.

In order to get the most out of the program. On your rest days I highly recommend you do LISS. For that you can simply go for a walk outside or choose the treadmill for the time indicated on the plan. Don’t stress about it if you can’t do it all. Do your best and be proud.

For the full program click here.