Body Fat Reduction Program


For this program you will work out 3 days in a row followed by 1 day off and repeat the cycle.  Each day you will be doing a different type of training.  Each type of training has a different specific goal, but they all work together achieve the ultimate goal of a healthier leaner body.  This is not a weight loss program; the goal is to lower your body fat percentage by both losing fat and gaining lean mass.


The purpose of the high intensity work is to burn calories while sparing muscle from being used as fuel as well as stimulating muscle growth.  Keeping your muscle in addition to building more muscle will allow you to burn more calories while simply resting.


This program aims to limit the amount of steady state cardio done because steady state cardio does not build muscle, often muscle is consumed during the workout, and it takes less energy to recover from these steady state workouts.  But this program does not outlaw steady state cardio because there are benefits to it.  Steady state cardio burns the most calories during the work, improves cardio-respiratory health, and serves as an active recovery from the high intensity work do the day before.


The purpose of the strength training day is obviously to build strength and muscle.  Also the strength training will increase your testosterone* level naturally (specifically the heavy weight-low rep large compound movement like the squat and dead lift).  The increased muscle mass and testosterone will both aid in the fat loss battle.

*Women do not need to worry about becoming overly bulky or anything like that as long as they are not taking steroids their bodies with only natural hormones will not allow it


The training you we be doing with this program will most likely be more intense than you are used to.  For this reason it will be difficult to cut calories.  You will need to eat well to recover for the workouts and build new muscle.  So instead of cutting calories you well need to improve the quality of the calories you consume.


There is not a special miracle diet to go along with this program, but there are some general principles to follow in regards to eating clean.  We recommend you print out a copy of the Grocery Template, read it, and keep it handy while shopping or making your grocery list.  You may also find nutritional information page of helpful (esp. GI and Fiber articles)


If you do not know how to do an exercise in one of the workouts try looking in the exercise section of 


Day A: High Intensity

For this day you may choose from a variety of types of workouts (ex: sprints, interval training, circuits, HIT, etc).  These workouts will be short and intense (<20min).


List of workouts on that will work for Day A*

- All Sprint Workouts

- 10-20-10-20

- 300

- Tabata

- Deck of Cards

- The Ox, The Ox Prep 1, The Ox Prep 2

- C sets

- Sean Sherk

-Cardio Training for boxing 1 or 2

-Bike Sprints


*Some of these workouts may need to be scaled for you fitness level you can lower weight use, lower reps, perform half of workout, etc.  But remember it is the high intensity so your workout should be short and intense (aka difficult).


Day B: Steady State Cardio

For this day you may choose from a variety of activities including: running/jogging/walking, rowing, biking, swimming, rollerblades, hiking, cross country skiing, etc.  You will perform one of these activities for 45min+ at a steady pace.  For more ideas visit:


Day C: Strength Training

Alternate Between workout 1 and 2


1) Dead Lift: 1, 1, 1, 1, 1, 1, 1, 1

Squat: 8, 8, 8

Bench: 5, 5, 5

Row: 8, 8, 8



2) Squat: 5, 5, 5, 5, 5

Dead Lift: 8, 6, 4

Military: 3, 3, 3

Pull Ups*: 5, 5, 5

Dips*: 5, 5, 5

*if necessary (A) use belt to add weight or (B) use assisted dip/pull up machine

**if either of the above are needed but not available you can (A) add more reps or (B) do jumping dips/pull ups


Day D: Rest Day