How to Lose 13 Pounds of Fat and Gain 13 Pounds of Muscle in Eight Weeks, Part 3

Monday Weeks 7 & 8: Upper Body

A) Bench Press - 1 x AMRAP

Week Seven: 280 x 7

Week Eight: 300 x 5

B) Barbell Push Press - 8 x 1, 1 min RI

C) Hammer Strength Pull-down - 3 x AMRAP, 30 sec RI

D) Bench Press - 5 x 10, 1 min RI

Week Seven: 185 x 10 x 5

Week Eight: 205 x 10 x 4, 205 x 5

Wednesday Weeks 7 & 8: Lower Body

A) Squat - 1 x AMRAP

Week Seven: 320 x 14

Week Eight: 360 x 11

B1) Leg Curl - 5 x 8, 30 sec RI

B2) Prowler - 5 x 10 yards, 30 sec RI

Week Seven: 535

Week Eight: 575

C) Squat - 5 x 10, 1 min RI

Week Seven: 225 x 10 x 5

Week Eight: 245 x 10 x 5

Saturday, Weeks 7 & 8: Speed and Agility Training

Dynamic warm-up followed by 4-6 10 yard sprints and 2-4 40 yard sprints