Build Muscle And Burn Fat With This End-Of-Year Blitz

While the rest of the world waits for next year to transform and train like hell, make the most of December with this brutal program from the Twinlab Muscle Militia!

If you were like most people, you'd use the time between Thanksgiving and the dawn of the New Year to create a whole new month: Cheatober. Each day of this flabby page on the calendar would be a gauntlet of cookies, pies, and fruitcakes, washed down with eggnog and pumpkin-spiced lattes. Mmm ... sugar, spice, and chafing thighs.

But you're not like most people. You crave a January 1 "before" picture that looks better than everybody else's "after." You want to give yourself the gift that keeps on giving this holiday season: your very own ass-kicking machine! No assembly required.

If you leap into the Twinlab Muscle Militia's end-of-year program, you'll leap into 2015 looking lean and very, very mean.

Put more mass in Christmas

Speaking of mean ... Powerlifter Jason Wheat, competitive bodybuilder Ronnie Milo, and executive physique freak Chris Thompson must have had an extra scoop of Pro-Series MVP before they designed this program. There you are, still reeling from their three hardest workouts of the year, and now here they are again with another serving of winter cruelty that is Grinch-grade through and through. That's just how they roll.

Meet the Muscle Militia

Ronnie Milo
Jason Wheat
Chris Thompson

"You only have a few weeks left before January 1. Make them a springboard into the best year of your life," shouts Thompson from his preacher-bench pulpit. "Dream big, and then do the hard work to make it happen."

Luckily, the work required here won't cut into your precious holiday family reunions, bad-sweater work parties, and other scheduled encounters with the non-swole. Just find a way to carve out between 45 minutes and an hour, five days a week—no more, they promise—and you'll become the goal everyone else writes in their journal a month from now.

You'll lift five days a week. The first three days stimulate strength and muscle gains in all the major muscle groups. You'll rest one day, and then on Day 5, you'll tackle the now-legendary 30-minute Muscle Militia whole-body circuit, an all-out assault that snuffs out fat reserves, pushes mental limits, and leaves your entire body screaming.

Day 6 is a single-limb onslaught like the Militia brought you in the article "Unilateral Armament." It'll help develop symmetry, core strength, and hit your muscles with a novel stimulus that keeps you growing through Three Kings Day.

Your Training Orders

For Days 1, 2, 3, and 6
  1. Warm up with 5-7 minutes of light cardio.
  2. Begin each movement with a light warm-up set.
  3. Perform your first working set of 6-8 reps, starting with a weight that is very challenging on the last rep.
  4. Rest as much as is needed to attack the weight, while still keeping your heart rate up.
  5. Drop the weight by 10 percent, rest again, and drop by another 10 percent for the third set.
If you leap into the Twinlab Muscle Militia's end-of-year program, you'll leap into 2015 looking lean and very, very mean.

For unweighted bodyweight movements like push-ups and diamond push-ups, you have a few options. You could weight them, using a weighted vest, chains, elastic bands, plates, or whatever else gets you close to the rep range.

Alternately, if Ronnie Milo or Jason Wheat happens to be standing nearby, you could have them stand on your spine (not recommended). If neither of those options work for you, just rep out to failure on all three sets.

For Day 5
  1. Warm up with one light set.
  2. Pick a weight you would normally be able to lift for 8-12 reps, but which would be very challenging for the last rep. Then try to reach 15 reps in a single set, using forced reps if necessary.
  3. Move to the next exercise, resting as little as possible between movements.

If you have any more questions about the routine, watch the video!

TOTAL-BODY MUSCLE MILITIA TRAINING
Watch The Video - 11:11

Week 1

Day 1: Chest/Back/Calves
1

Barbell Bench Press - Medium Grip

3 sets of 6-8 reps, dropping weight by 10% each set
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Dips - Chest Version

3 sets of 6-8 reps, dropping weight by 10% each set
Dips - Chest Version Dips - Chest Version

3

Weighted Pull Ups

3 sets of 6-8 reps, dropping weight by 10% each set
Weighted Pull Ups Weighted Pull Ups

4

Bent Over Barbell Row

3 sets of 6-8 reps, dropping weight by 10% each set
Bent Over Barbell Row Bent Over Barbell Row

5

Standing Calf Raises

3 sets of 6-8 reps, dropping weight by 10% each set
Standing Calf Raises Standing Calf Raises

Day 2: Legs/Abs
1

Barbell Squat

3 sets of 6-8 reps, dropping weight by 10% each set
Barbell Squat Barbell Squat

2

Stiff-Legged Barbell Deadlift

3 sets of 6-8 reps, dropping weight by 10% each set
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

3

Hanging Leg Raise

3 sets of 6-8 reps, with dumbbell between feet
Hanging Leg Raise Hanging Leg Raise

4

Plank

4 sets of 10 seconds
Plank Plank

5

Side Bridge

4 sets of 10 seconds
Side Bridge Side Bridge

Day 3: Shoulders/Arms
1

Standing Dumbbell Press

3 sets of 6-8 reps, dropping weight by 10% each set
Standing Dumbbell Press Standing Dumbbell Press

2

Side Lateral Raise

3 sets of 6-8 reps, dropping weight by 10% each set
Side Lateral Raise Side Lateral Raise

3

Dumbbell Bicep Curl

3 sets of 6-8 reps, dropping weight by 10% each set
Dumbbell Bicep Curl Dumbbell Bicep Curl

4

Standing Biceps Cable Curl

3 sets of 6-8 reps, dropping weight by 10% each set
Standing Biceps Cable Curl Standing Biceps Cable Curl

5

Tricep Dumbbell Kickback

3 sets of 6-8 reps, dropping weight by 10% each set
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

6

Push-Ups - Close Triceps Position

3 sets of 6-8 reps (if weighted) or to failure (see instructions)
Push-Ups - Close Triceps Position Push-Ups - Close Triceps Position

Day 4: Rest
Day 5: Brutality
Day 6: Unilateral Armament
1

Kettlebell One-Legged Deadlift

3 sets of 6-8 reps per side, dropping weight by 10% each set
Kettlebell One-Legged Deadlift Kettlebell One-Legged Deadlift

2

Seated Leg Curl

3 sets of 6-8 reps per side, dropping weight by 10% each set
Seated Leg Curl Seated Leg Curl

3

Standing Elevated Quad Stretch

3 sets of 6-8 reps per side, dropping weight by 10% each set
Standing Elevated Quad Stretch Standing Elevated Quad Stretch

4

Single Leg Press

3 sets of 6-8 reps per side, dropping weight by 10% each set
Leg Press Leg Press

5

One Arm Dumbbell Bench Press

3 sets of 6-8 reps per side, dropping weight by 10% each set
One Arm Dumbbell Bench Press One Arm Dumbbell Bench Press

6

Butterfly

3 sets of 6-8 reps per side, dropping weight by 10% each set
Butterfly Butterfly

7

Dumbbell One-Arm Shoulder Press

3 sets of 6-8 reps per side, dropping weight by 10% each set
Dumbbell One-Arm Shoulder Press Dumbbell One-Arm Shoulder Press

8

One-Arm Side Laterals

3 sets of 6-8 reps per side, dropping weight by 10% each set
One-Arm Side Laterals One-Arm Side Laterals

9

Dumbbell Alternate Bicep Curl

3 sets of 6-8 reps per side, dropping weight by 10% each set
Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl

10

Tricep Dumbbell Kickback

3 sets of 6-8 reps per side, dropping weight by 10% each set
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

11

One-Arm Dumbbell Row

3 sets of 6-8 reps per side, dropping weight by 10% each set
One-Arm Dumbbell Row One-Arm Dumbbell Row

12

Alternating Renegade Row

3 sets of 6-8 reps per side, dropping weight by 10% each set
Alternating Renegade Row Alternating Renegade Row

Day 7: Rest

Week 2

Day 1: Chest/Back/Calves
1

Barbell Bench Press - Medium Grip

3 sets of 6-8 reps per side, dropping weight by 10% each set
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Dumbbell Flyes

3 sets of 6-8 reps per side, dropping weight by 10% each set
Dumbbell Flyes Dumbbell Flyes

3

Wide-Grip Lat Pulldown

3 sets of 6-8 reps per side, dropping weight by 10% each set
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

4

Seated Cable Rows

3 sets of 6-8 reps per side, dropping weight by 10% each set
Seated Cable Rows Seated Cable Rows

5

Seated Calf Raise

3 sets of 6-8 reps per side, dropping weight by 10% each set
Seated Calf Raise Seated Calf Raise

Day 2: Legs/Abs
1

Barbell Squat

3 sets of 6-8 reps per side, dropping weight by 10% each set
Barbell Squat Barbell Squat

2

Leg Press

3 sets of 6-8 reps per side, dropping weight by 10% each set
Leg Press Leg Press

3

Good Morning

3 sets of 6-8 reps per side, dropping weight by 10% each set
Good Morning Good Morning

4

Seated Leg Curl

3 sets of 6-8 reps per side, dropping weight by 10% each set
Seated Leg Curl Seated Leg Curl

5

Flat Bench Lying Leg Raise

3 sets of 6-8 reps, dumbbell between feet
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

6

Flutter Kicks

3 sets to failure
Flutter Kicks Flutter Kicks

Day 3: Shoulders/Arms
1

Side Lateral Raise

3 sets of 6-8 reps per side, dropping weight by 10% each set
Side Lateral Raise Side Lateral Raise

2

Standing Dumbbell Press

3 sets of 6-8 reps per side, dropping weight by 10% each set
Standing Dumbbell Press Standing Dumbbell Press

3

Barbell Curl

3 sets of 6-8 reps per side, dropping weight by 10% each set
Barbell Curl Barbell Curl

4

Cable Hammer Curls - Rope Attachment

3 sets of 6-8 reps per side, dropping weight by 10% each set
Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope Attachment

5

Triceps Pushdown

3 sets of 6-8 reps per side, dropping weight by 10% each set
Triceps Pushdown Triceps Pushdown

6

Push-Ups - Close Triceps Position

3 sets of 6-8 reps (if weighted) or to failure (see instructions)
Push-Ups - Close Triceps Position Push-Ups - Close Triceps Position

Day 4: Rest
Day 5: brutality
Day 6: Unilateral Armament
1

Kettlebell One-Legged Deadlift

3 sets of 6-8 reps per side, dropping weight by 10% each set
Kettlebell One-Legged Deadlift Kettlebell One-Legged Deadlift

2

Seated Leg Curl

3 sets of 6-8 reps per side, dropping weight by 10% each set
Seated Leg Curl Seated Leg Curl

3

Standing Elevated Quad Stretch

3 sets of 6-8 reps per side, dropping weight by 10% each set
Standing Elevated Quad Stretch Standing Elevated Quad Stretch

4

Single Leg Press

3 sets of 6-8 reps per side, dropping weight by 10% each set
Leg Press Leg Press

5

One Arm Dumbbell Bench Press

3 sets of 6-8 reps per side, dropping weight by 10% each set
One Arm Dumbbell Bench Press One Arm Dumbbell Bench Press

6

Butterfly

3 sets of 6-8 reps per side, dropping weight by 10% each set
Butterfly Butterfly

7

Dumbbell One-Arm Shoulder Press

3 sets of 6-8 reps per side, dropping weight by 10% each set
Dumbbell One-Arm Shoulder Press Dumbbell One-Arm Shoulder Press

8

One-Arm Side Laterals

3 sets of 6-8 reps per side, dropping weight by 10% each set
One-Arm Side Laterals One-Arm Side Laterals

9

Dumbbell Alternate Bicep Curl

3 sets of 6-8 reps per side, dropping weight by 10% each set
Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl

10

Tricep Dumbbell Kickback

3 sets of 6-8 reps per side, dropping weight by 10% each set
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

11

One-Arm Dumbbell Row

3 sets of 6-8 reps per side, dropping weight by 10% each set
One-Arm Dumbbell Row One-Arm Dumbbell Row

12

Alternating Renegade Row

3 sets of 6-8 reps per side, dropping weight by 10% each set
Alternating Renegade Row Alternating Renegade Row

Day 7: Rest

Week 3

Day 1: Chest/Back/Calves
1

Barbell Bench Press - Medium Grip

3 sets of 6-8 reps, dropping weight by 10% each set
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Pushups

3 sets of 6-8 reps, dropping weight by 10% each set
Pushups Pushups

3

Weighted Pull Ups

3 sets of 6-8 reps, dropping weight by 10% each set
Weighted Pull Ups Weighted Pull Ups

4

Bent Over Barbell Row

3 sets of 6-8 reps, dropping weight by 10% each set
Bent Over Barbell Row Bent Over Barbell Row

5

Standing Calf Raises

3 sets of 6-8 reps, dropping weight by 10% each set
Standing Calf Raises Standing Calf Raises

Day 2: Legs/Abs
1

Barbell Squat

3 sets of 6-8 reps, dropping weight by 10% each set
Barbell Squat Barbell Squat

2

Leg Press

3 sets of 6-8 reps, dropping weight by 10% each set
Leg Press Leg Press

3

Barbell Deadlift

3 sets of 6-8 reps, dropping weight by 10% each set
Barbell Deadlift Barbell Deadlift

4

Seated Leg Curl

3 sets of 6-8 reps, dropping weight by 10% each set
Seated Leg Curl Seated Leg Curl

5

Plank

2 sets of 30 seconds
Plank Plank

6

Side Bridge

2 sets of 30 seconds
Side Bridge Side Bridge

Day 3: Shoulders/Arms
1

Incline Dumbbell Press

3 sets of 6-8 reps, dropping weight by 10% each set
Incline Dumbbell Press Incline Dumbbell Press

2

Side Lateral Raise

3 sets of 6-8 reps, dropping weight by 10% each set
Side Lateral Raise Side Lateral Raise

3

EZ-Bar Curl

3 sets of 6-8 reps, dropping weight by 10% each set
EZ-Bar Curl EZ-Bar Curl

4

Reverse Barbell Curl

3 sets of 6-8 reps, dropping weight by 10% each set
Reverse Barbell Curl Reverse Barbell Curl

5

Triceps Pushdown - Rope Attachment

3 sets of 6-8 reps, dropping weight by 10% each set
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

6

Push-Ups - Close Triceps Position

3 sets of 6-8 reps (if weighted) or to failure (see instructions)
Push-Ups - Close Triceps Position Push-Ups - Close Triceps Position

Day 4: Rest
Day 5: Brutality
Day 6: Unilateral Armament
1

Kettlebell One-Legged Deadlift

3 sets of 6-8 reps per side, dropping weight by 10% each set
Kettlebell One-Legged Deadlift Kettlebell One-Legged Deadlift

2

Seated Leg Curl

3 sets of 6-8 reps per side, dropping weight by 10% each set
Seated Leg Curl Seated Leg Curl

3

Standing Elevated Quad Stretch

3 sets of 6-8 reps per side, dropping weight by 10% each set
Standing Elevated Quad Stretch Standing Elevated Quad Stretch

4

Single Leg Press

3 sets of 6-8 reps per side, dropping weight by 10% each set
Leg Press Leg Press

5

One Arm Dumbbell Bench Press

3 sets of 6-8 reps per side, dropping weight by 10% each set
One Arm Dumbbell Bench Press One Arm Dumbbell Bench Press

6

Butterfly

3 sets of 6-8 reps per side, dropping weight by 10% each set
Butterfly Butterfly

7

Dumbbell One-Arm Shoulder Press

3 sets of 6-8 reps per side, dropping weight by 10% each set
Dumbbell One-Arm Shoulder Press Dumbbell One-Arm Shoulder Press

8

One-Arm Side Laterals

3 sets of 6-8 reps per side, dropping weight by 10% each set
One-Arm Side Laterals One-Arm Side Laterals

9

Dumbbell Alternate Bicep Curl

3 sets of 6-8 reps per side, dropping weight by 10% each set
Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl

10

Tricep Dumbbell Kickback

3 sets of 6-8 reps per side, dropping weight by 10% each set
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

11

One-Arm Dumbbell Row

3 sets of 6-8 reps per side, dropping weight by 10% each set
One-Arm Dumbbell Row One-Arm Dumbbell Row

12

Alternating Renegade Row

3 sets of 6-8 reps per side, dropping weight by 10% each set
Alternating Renegade Row Alternating Renegade Row

Day 7: Rest