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

How to Lose 13 Pounds of Fat and Gain 13 Pounds of Muscle in Eight Weeks, Part 2

Monday, Weeks 4-6: Upper Body Speed Strength

A) Paused Bench Press - 10 x 1, 1 min RI

Week Four: 275

Week Five: 285

Week Six: 295

B) Pendlay Row - 5 x 5, 1 min RI

Week Four: 225

Week Five: 245

Week Six: 265

C1) DB Front Raise - 3 x 15, 0 sec RI

C2) DB Lateral Raise - 3 x 15, 0 sec RI

C3) DB Muscle Snatch - 3 x 15, 2 min RI

D) DB Bench Press - 1 x AMRAP

Week Four: 70 x 30

Week Five: 80 x 26

Week Six: 100 x 14

Tuesday Weeks 4-6: Lower Body Limit Strength

A) Trap Bar Deadlift - Work up to a max set of 5, 3, or 1, 3-5 min RI

Week One: 330 x 5

Week Two: 390 x 3

Week Three: 435 x 1

B1) Walking Lunge - 4 x 12 steps each leg, o sec RI

B2) Hamstring Leans - 4 x 3-5 with 10 sec eccentrics, 0 sec RI

B3) Negative Accentuated Leg Raises - 4 x 3-5 with 20 second eccentrics, 3 min RI

C) Prowler - 10 x 20 yards, 1 min RI

Thursday Weeks 4-6: Upper Body Limit Strength

A) Bench Press - Work up to a max set of 5, 3, or 1, 3-5 min RI

Week Four: 275 x 5

Week Five: 295 x 3

Week Six: 345 x 1

B) Chest Supported Row - 6 x 6, 1 min RI

C1) Parallel Grip Pull-down - 4 x 12, 0 sec RI

C2) E-Z Bar Nosebreaker - 4 x 12, 0 sec RI

C3) Hammer Curls - 4 x 12, 3 min RI

Friday Weeks 4-6: Strongman Conditioning

A1) Keg Loads into the bed of a pick-up truck - 8 x 3-5, 0 sec RI

A2) 20 Yard Sprint - 8 x 1, rest as long as it takes to walk back to the starting line

B1) Heavy Tire Flips - 5 x 5 flips. 0 sec RI

B2) Farmer's Walk - 5 x 100 yards, 0 sec RI

B3) Light Tire Flip - 5 x 15, 3 min RI

Sunday, Weeks 4-6: Speed and Agility Training

Dynamic warm-up followed by 10's, pro agility drill, and three cone drill practice