4 Week Fat Loss Sprint Program

 If you’re going to run or do any type of training outside of the gym for body composition, you may as well optimize it as much as you can. Yes, you can just run and run and run and eventually you will see some fat loss, but what if you could spend less time running and still get the same results?

Here is a very basic, yet extremely effective, 4 Week Body Composition Sprint Program we use.

Give it a go and let us know what you think:

Sprints

Week 1: 40 seconds ON 4 minutes OFF x 6

Week 2: 40 seconds ON 3:35 minutes OFF x 6

Week 3: 40 seconds ON 3:30 OFF x 6

Week 4: 45 seconds ON 3:15 minutes OFF x 7

Notes:

Sprinting is a balls to the wall, as fast as you possibly can. No jogging or taking it easy, these are maximal efforts.

Record the distance covered for each set of your sprints.

Sample Upper Body Training Program: GPP Week 5

 Now that we’ve had a look at week 5 lower body programming, let’s take a look at how we program for the upper body in this phase.

Click the exercise name for a full description of how to perform the movement.

Day 2 Week 5:

A1. Chin-Ups Mid Grip + Eccentric 4x6-8

A2. Overhead DB Press Seated Supported Pronating Grip 4x6-8

B1. Single Arm DB Row Pronated Grip 4x6-8

B2. 45 Degree Incline Prone Trap 3 Raise 4x6-8

C1. Seated DB Hammer Curl 3x6-8

C2. Lying DB Triceps Extension Neutral Grip Flat Bench 3x6-8

Notes:

· If you can’t do all the reps, do the max reps you can do and on the last rep do a maximum eccentric (30 seconds minimum).

SAMPLE TRAINING PROGRAM: GPP WEEK 5

 We’ve now moving into week 5 of our GPP program where the reps are going down and the sets are going up

Click the exercise name for a full description of how to perform the movement.

Day 1 Week 5:

A1. DB Split Squat 4x6-8

A2. Unilateral Lying Leg Curl Toes Out/Plantarflexed 4x6-8

B1. DB Step Up 4x6-8

B2. Back Extension 4x6-8

C1. Standing Calf Raise 3x12-15

Notes:

· Set the step up at knee height for the step-ups

· Use the 45 degree back extension if you do not have access to a flat back extension

· Use a seated leg curl if you do not have access to a lying leg curl

Sample Upper Body Training Program: General Physical Preparation (GPP)

 Now that you’ve had a look at some lower body programming by THP, let’s have a look at how we program an upper-body day for the GPP.

Click the exercise name for a full description of how to perform the movement.

Day 2 Week 1:

A1. Chin-Ups Neutral Grip + Max Eccentric 3x MAX reps

A2. Overhead DB Press Seated Unsupported Neutral Grip 3x10-12

B1. Single Arm DB Row Neutral Grip 3x10-12

B2. Seated DB External Rotation on Knee 3x10-12

C1. 45 Degree Incline DB Curl Supinated Grip 3x10-12

C2. Decline Lying Triceps Extension Neutral Grip 3x10-12

Notes:

· For chin-ups, do as many reps as you can and on the last rep do a maximum eccentric.