Scott Proscia's Workout Program

We designed a training program we call Metabolic Resistance Hypertrophy System, where we combine circuit-style training with traditional resistance exercise to force the body to use fat stores as fuel.
Scott Proscia's 100K Fitness Program

Scott Proscia's Workout Program

My training partner for the contest was Anthony, BodySpace name Ajr2pac (who actually lives 13 hours away). We never trained a day together but took this journey step by step together. We're both Certified Athletic Trainers and have a passion for exercise science.

We designed a training program we call Metabolic Resistance Hypertrophy System, where we combine circuit-style training with traditional resistance exercise to force the body to use fat stores as fuel versus the traditional metabolic pathways of utilizing carbohydrates and protein as sources.

The cardio respiratory exercise regimen also followed this philosophy of sound exercise science principles and included exercises that target fat stores for fuel. This was comprised of high intensity interval training and countless hours of Low Intensity Long Duration cardio exercises. I incorporated everything from cycling to swimming within those parameters. I did not take one day off or have a day where I did not lift weights or perform cardiovascular exercise.

Before and after the 100K transformation contest
Focus on his abs, not the cover story on Gaddafi.
Focus on his abs, not the cover story on Gaddafi.

The Workout:

Every workout will be comprised of 3-to-5 "mini-circuits." Each circuit is performed 4 times with each exercise performed for 20 reps. At the end of each circuit, rest 60-to-90 seconds before starting the next.

Day 1: Chest/Back


Circuit 1: 4 rounds, 20 reps per exercise

Rest 60-to-90 seconds

Circuit 2: 4 rounds, 20 reps per exercise

Rest 60-to-90 seconds

Circuit 3: 4 rounds, 20 reps per exercise

Rest 60-to-90 seconds

Day 2: Legs/Shoulders


Circuit 1: 4 rounds, 20 reps per exercise

Rest 60-to-90 seconds

Circuit 2: 4 rounds, 20 reps per exercise

Rest 60-to-90 seconds

Circuit 3: 4 rounds, 20 reps per exercise

Rest 60-to-90 seconds

Day 3: Chest/Triceps


Circuit 1: 4 rounds, 20 reps per exercise

Rest 60-to-90 seconds

Circuit 2: 4 rounds, 20 reps per exercise

Rest 60-to-90 seconds

Circuit 3: 4 rounds, 20 reps per exercise

Rest 60-to-90 seconds

Day 4: Back/Biceps


Circuit 1: 4 rounds, 20 reps per exercise

Rest 60-to-90 seconds

Circuit 2: 4 rounds, 20 reps per exercise

Rest 60-to-90 seconds

Circuit 3: 4 rounds, 20 reps per exercise

Rest 60-to-90 seconds

Day 5: Beach Muscles


Circuit 1: 4 rounds, 20 reps per exercise

Rest 60-to-90 seconds

Circuit 2: 4 rounds, 20 reps per exercise

Rest 60-to-90 seconds

Circuit 3: 4 rounds, 20 reps per exercise

Rest 60-to-90 seconds

Circuit 4: 4 rounds, 20 reps per exercise

Rest 60-to-90 seconds

Circuit 5: 4 rounds, 20 reps per exercise

Rest 60-to-90 seconds

Day 6: Full Body


Circuit 1: 4 rounds, 20 reps per exercise

Rest 60-to-90 seconds

Circuit 2: 4 rounds, 20 reps per exercise

Rest 60-to-90 seconds

Circuit 3: 4 rounds, 20 reps per exercise

Rest 60-to-90 seconds

Circuit 4: 4 rounds, 20 reps per exercise

Rest 60-to-90 seconds

Day 7: Rest/ Cardio


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