RSP Chiseled Phase 1 Overview

Your fat-loss journey begins with 14 days of dedicated muscle-building work. Here's everything you need to know to add some size before we start the strength phase of RSP Chiseled!

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Phase 1 of the RSP Chiseled 8-week fat-loss trainer is the hypertrophy and endurance phase. What's that, you say? Hypertrophy in a fat-loss trainer? Absolutely! Here are four reasons why:

  • When you break down and build up muscle tissue, it's metabolically demanding. You'll burn more calories—and more fat—with the high reps and short rest periods in this phase.
  • Muscle is fat-burning tissue, so the more muscle you have, the more fat you'll burn all through the day and night.
  • Having more muscle will also be beneficial once we enter into the strength phase of the program in two weeks. You'll be able to move more weight and have the stamina to power through the workouts. Remember: All other things being equal, the bigger muscle is the stronger one!
  • You'll be doing a lot of training over the next eight weeks, so having your cardiovascular conditioning up to snuff is going to be essential.

Here's what you can expect in this phase, along with some explanation of a few unique moves you'll encounter.

RSP Chiseled Phase 1
Watch the video - 7:06



RSP Chiseled, Phase 1 Training

I love training, and I want you to feel the same passion that I do. So for the first few weeks, we're going to train every day, with no rest days. I know it sounds like a lot, but I've arranged the split so that each body part gets rest while the others are getting worked. If life gets in the way and you have to miss a day, no problem. Just start again the next day!

"I know it sounds like a lot, but I've arranged the split so that each body part gets rest while the others are getting worked."

Here's how your split will look for Phase 1:

DayWeight Training WorkoutCardio Workout
Day 1 Afternoon: Chest Evening: HIIT cardio, abs
Day 2 Afternoon: Arms Morning: Steady-state cardio, abs
Day 3 Afternoon: Back Evening: HIIT cardio, abs
Day 4 Afternoon: Shoulders Morning: Steady-state cardio, abs
Day 5 Afternoon: Legs Evening: HIIT cardio, abs
Day 6 Chest workout No cardio
Day 7 Arms No cardio
Day 8 Afternoon: Back Evening: HIIT cardio, abs
Day 9 Afternoon: Shoulders Morning: Steady-state cardio, abs
Day 10 Afternoon: Legs Evening: HIIT cardio, abs
Day 11 Afternoon: Chest Morning: Steady-state cardio, abs
Day 12 Afternoon: Arms Evening: HIIT cardio, abs
Day 13 Back workout No cardio
Day 14 Shoulders No cardio
DayWeight Training WorkoutCardio Workout
Day 1 Afternoon: Chest Evening: HIIT cardio, abs
Day 2 Afternoon: Arms Morning: Steady-state cardio, abs
Day 3 Afternoon: Back Evening: HIIT cardio, abs
Day 4 Afternoon: Shoulders Morning: Steady-state cardio, abs
Day 5 Afternoon: Legs Evening: HIIT cardio, abs
Day 6 Chest workout No cardio
Day 7 Arms No cardio
Day 8 Afternoon: Back Evening: HIIT cardio, abs
Day 9 Morning: Steady-state cardio, abs Afternoon: Shoulders
Day 10 Afternoon: Legs Evening: HIIT cardio, abs
Day 11 Afternoon: Chest Morning: Steady-state cardio, abs
Day 12 Afternoon: Arms Evening: HIIT cardio, abs
Day 13 Back workout No cardio
Day 14 Shoulders No cardio

Fitting in two-a-days

Yes, I go the gym twice a day, seven days a week. People ask me if it's because I'm training to be a bodybuilder, but my answer has always been no. I really just enjoy the workouts!

But making it work twice a day demands a different type of mindset than going once. You may just break up your day into "before work" and "after work," but to find time for my workouts, I think in terms of three categories:

  • Morning: Before work
  • Afternoon: Midday, or right after work
  • Evening: After dinner
"You can do morning/evening workouts, you can do cardio right after your strength workouts, or whatever else works for you."

Are you totally bound to my schedule if you decide to follow the RSP Chiseled fat-loss trainer? Of course not! You can do morning/evening workouts, you can do cardio right after your strength workouts, or whatever else works for you. But at least for these eight weeks, I recommend doing whatever is necessary to fit in all the workouts, including the early-morning cardio. Stick with me for that long, and what you do afterward is up to you!

Will you have to do some shuffling and prioritizing in your life? Definitely! TV will definitely become a luxury—although, to be frank, that's not a bad thing. You can always do some catching up while on the treadmill during those steady-state cardio sessions.

RSP Chiseled, Phase 1 Unique Exercises

Linear jammers

Put a few plates on either a landmine (if your gym has one) or a barbell placed in the corner. Perform two-handed push-presses, where you press the barbell up over your head to lockout, then catch it in a partial squat and go right up into another press.

"Put a few plates on either a landmine (if your gym has one) or a barbell placed in the corner."

Ab wheel/barbell roll-outs

The roll-out is a classic advanced ab exercise that demands and builds serious midsection strength. Start from your knees—or, far more difficult, standing up—and roll your hands out in front of you on a barbell or ab roller. Go only as far as you can manage. Don't go so far that you can't get back up or end up hyperextending your lower back!

"The roll-out is a classic advanced ab exercise that demands and builds serious midsection strength."

Dropset weighted pull-ups

I love doing heavy weighted pull-ups using a dip belt. On back day, I perform them in a dropset, where I perform a heavy set to failure with, say, two 25-pound plates (any two plates will do, depending on your strength level). Then I'll remove one of the plates and go right to failure again. After that, I'll take out the final plate and rep out unweighted. It's brutal!

Handstand wall push-ups

These are something I do for fun, meaning that I don't really track reps and sets and just practice it at the start of my shoulder day. If they're out of reach for you right now, that's OK. Just practice kick-ups or handstand holds right now. Once you can get up to a minute-long hold, you're ready to do a push-up!

"If they're out of reach for you right now, that's OK. Just practice kick-ups or handstand holds right now."

RSP Chiseled, Phase 1 Fuel

As the weeks progress, you'll slowly decrease calories by eating fewer carbs and fats. But for now, you're going to be taking in a lot of calories, so be prepared to eat! Here's the calculator I use to help determine my target caloric intake:






Generally, you'll need to take it in at least 4-5 meals a day to cover your bases and hit your macros. As for nutrient timing, the only recommendation that I make is that you eat your carbs primarily around your workout, meaning in your pre- and post-workout meals.

Approved Foods

Protein
Carbs
  • Oats
  • Brown rice and other whole grains
  • Sweet potato
  • White potato
  • Veggies
  • Fruits
Fats
  • Olive oil
  • Canola oil
  • Coconut oil
  • Almonds

RSP Chiseled, Phase 1 Supps

The stack for the RSP Chiseled 8-week fat-loss trainer doesn't change from phase to phase. All the way through, it's build around the same tried-and-true performance-boosting ingredients.

In some cases, you can get several of these in the same product, like RSP Nutrition's Fast Fuel, which has BCAAs, creatine, caffeine, and beta-alanine.

It's Time to Get Chiseled

Make sure you've watched all the overview pages before starting this trainer. I want you to go into this adventure knowing exactly what you're going to do and why. Now let's go get chiseled together!


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