Main | Weeks 1-2 | Weeks 3-4

Overview

  • Use light weight and higher reps at the beginning of the workout to help enhance blood flow to muscles and burn more calories as you train.
  • With each circuit you'll go heavier and use lower reps to stimulate your fast-twitch muscle fibers and keep your body in fat-burning mode after the workout is over.
  • Focus on compound movements to maximize the amount of work done in this short, full-body routine.
  • To keep your heart rate up, you'll perform five minutes of cardio between each circuit at 70-75% maximum heart rate (MHR).
  • Use an average tempo like 2/1/2 (two seconds to lower the weight, one second pause, and two seconds to lift it) to ensure you perform each exercise properly.
  • Perform 45-60 minutes of cardio on your cardio days, working at 75% of your MHR.

The Workout Split

  • Day 1: Upper-body Circuit, Abs
  • Day 2: Lower-body Circuit
  • Day 3: Cardio, Abs
  • Day 4: Upper-body Circuit, Abs
  • Day 5: Lower-body Circuit
  • Day 6: Cardio, Abs
  • Day 7: Rest
Upper Body Circuit
Repeat Circuit 4 times Circuit 1: 12 reps in 15 sec Circuit 2: 10 reps in 15 sec Circuit 3: 8 reps in 15 sec Circuit 4: 8 reps in 15 sec Between each circuit, complete 5 minutes on treadmill, Step Mill or elliptical at 70-75% MHR.
1
Circuit
4 rounds
Bent Over Barbell Row
4 sets, 12, 10, 8, 8 reps (in 15 sec)
+ 1 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Bent-Over Barbell Row

  • Stand with your feet shoulder width apart and bend forward at about a 45-degree angle.
  • Keeping your back stable and head up, pull the bar toward your body until it touches your belly button.
  • Squeeze your shoulder blades together and pause for a moment at the top of the movement.
  • Slowly return to the start position, making sure to stretch your lats fully at the bottom.

Barbell Bench Press

  • Lie faceup on a flat bench with your feet flat on the floor.
  • Grasp a barbell just outside shoulder width and lift the bar off the rack.
  • Slowly lower the bar toward your lower chest, keeping your elbows pointed out to the sides (not forward), until it's just an inch or two above your chest.
  • Press the bar back up forcefully in an arc so that it ends up over your neck.
  • Stop just short of locking out your elbows.

Seated Overhead Barbell Press

  • Sit on a bench that adjusts to 90 degrees.
  • Take an overhand grip slightly wider than shoulder width and start with the bar under your chin and just above your upper chest.
  • Press the bar straight up overhead until your arms are fully extended but not completely locked out.
  • Slowly lower the bar back to the start position and repeat.
Lower Body Circuit
Repeat Circuit 4 times Circuit 1: 12 reps in 15 sec Circuit 2: 10 reps in 15 sec Circuit 3: 8 reps in 15 sec Circuit 4: 8 reps in 15 sec Between each circuit, complete 5 minutes on treadmill, Step Mill, or elliptical at 70-75% MHR.
1
Circuit
4 rounds
Leg Press
4 sets, 12, 10, 8, 8 reps (in 15 sec)
+ 1 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Stiff-Legged Deadlift

  • Stand erect holding a barbell with a shoulder-width, overhand grip, and feet 6-8 inches apart.
  • Keeping your chest high, abs tight, and knees slightly bent, lean forward at the hips, letting the bar naturally track away from your body.
  • Pause when you feel a good stretch, then carefully reverse the motion by contracting your glutes and hamstrings, allowing the bar to come closer to your body as you approach the top position.
  • Squeeze your abs, back, and glutes at the top.

Leg Press

  • Sit squarely in a leg-press machine and place your feet on the platform, shoulder width apart.
  • Keeping your chest up and your lower back pressed into the backpad, lift the sled, and unlatch the safeties.
  • Bend your knees to lower the weight toward you, stopping before your lower back and glutes lift off the pad.
  • Pause for a moment, then extend your legs to press the weight up, stopping just short of locking out your knees.
  • Squeeze your thighs hard at the top and repeat.

Four Weeks To Fit: The Diet

As with the training portion of this program, the diet is broken down into two phases over four weeks.



Phase One: Weeks 1-2

  • You must eat fewer calories than your body is used to in order to drop body fat. When a calorie deficit is created, the body responds by collecting from fat reserves, and you get leaner. In this phase, you'll eat between 1,400 and 1,500 calories per day.
  • You'll consume ample amounts of protein. This will ensure you're burning off body fat while sparing muscle. This will be coupled with keeping your carbs and fat intake in check to moderate levels.

Monday

Breakfast
Cinnamon
1 tsp
Egg Whites (scrambled/boiled)
3
Oatmeal (uncooked)
1/3 cup
Late-morning Snack
Peanut Butter
1 tbsp
Rice Cake (brown rice/multi-grain)
2
Protein Powder (whey)
1 scoop
Lunch
Balsamic Vinegar
2 tbsp
Brown Rice (cooked)
1/2 cup
Shrimp
4 oz.
Salad (with tomato and onion)
1 small portion
Midday Snack
Ground Turkey (99% fat-free)
4 oz.
Sweet Potato (baked, skinless)
4 oz.
Dinner
Almonds
10
Asparagus
4 oz.
Halibut
4 oz.
Nighttime Snack
Peanut Butter
1 tbsp
Protein Powder (whey)
1 scoop
Yogurt (plain, low-fat)
1/4 cup

Total Calories: 1,442   |  Fat: 35g  |  Carbs: 114g  |  Protein: 158g

Tuesday

Breakfast
Egg Whites (scrambled/boiled)
3
Cream Of Rice (uncooked)
1 1/2 oz.
Late-morning Snack
Almond Butter
1 tbsp
Rice Cake (Brown Rice/Multi-grain)
2
Protein Powder (whey)
1 scoop
Lunch
Corn Tortillas (soft)
1
Chicken
4 oz.
Zucchini
1/2 cup
Midday Snack
Ground Turkey (99% Fat-Free)
4 oz.
Sweet Potato (Baked, Skinless)
4 oz.
Dinner
Almonds
10
Broccoli
6 oz.
Halibut
4 oz.
Nighttime Snack
Avocado
1 oz.
Protein Powder (whey)
1 scoop
Yogurt (Plain, Low-Fat)
1/4 cup

Total Calories: 1,433   |  Fat: 34g  |  Carbs: 121g  |  Protein: 164g

Wednesday

Breakfast
Egg Whites (Scrambled/Boiled)
3
Grits (uncooked)
1/4 cup
Late-morning Snack
Peanut Butter
1 tbsp
Rice Cake (Brown Rice/Multi-grain)
2
Protein Powder (whey)
1 scoop
Lunch
Balsamic Vinegar
2 tbsp
Brown Rice (cooked)
1/2 cup
Chicken
4 oz.
Spinach
1 1/2 cups
Midday Snack
Ground Turkey (99% Fat-Free)
4 oz.
Sweet Potato (Baked, Skinless)
4 oz.
Dinner
Balsamic Vinegar
2 tbsp
Almonds
10
Shrimp
4 oz.
Salad (with tomato and onion)
1 medium portion
Nighttime Snack
Peanut Butter
1 tbsp
Protein Powder (whey)
1 scoop
Yogurt (Plain, Low-Fat)
1/4 cup

Total Calories: 1,408   |  Fat: 34g  |  Carbs: 144g  |  Protein: 164g

Thursday

Breakfast
Cinnamon
1 tsp
Egg Whites (Scrambled/Boiled)
3
Oatmeal (uncooked)
1/3 cup
Late-morning Snack
Peanut Butter
1 tbsp
Rice Cake (Brown Rice/Multi-grain)
2
Protein Powder (whey)
1 scoop
Lunch
Sweet Potato (Baked, Skinless)
4 oz.
Chicken
4 oz.
Asparagus
4 oz.
Midday Snack
Turkey
4 oz.
Brown Rice
1/2 cup
Dinner
Balsamic Vinegar
2 tbsp
Almonds
10
Tilapia
5 oz.
Salad (with tomato and onion)
1 medium portion
Nighttime Snack
Peanut Butter
1 tbsp
Protein Powder (whey)
1 scoop
Yogurt (Plain, Low-Fat)
1/4 cup

Total Calories: 1,491   |  Fat: 35g  |  Carbs: 94g  |  Protein: 198g

Friday

Breakfast
Cinnamon
1 tsp
Egg Whites (Scrambled/Boiled)
3
Oat Bran
1/2 cup
Late-morning Snack
Almond Butter
1 tbsp
Rice Cake (Brown Rice/Multi-grain)
2
Protein Powder (whey)
1 scoop
Lunch
Brown Rice (cooked)
1/2 cup
Chicken
4 oz.
Green Beans
4 oz.
Midday Snack
Ground Turkey (99% Fat-Free)
4 oz.
Sweet Potato (Baked, Skinless)
4 oz.
Dinner
Avocado
1 oz.
Asparagus
4 oz.
Halibut
4 oz.
Nighttime Snack
Peanut Butter
1 tbsp
Protein Powder (whey)
1 scoop
Yogurt (Plain, Low-Fat)
1/4 cup

Total Calories: 1,474   |  Fat: 38g  |  Carbs: 123g  |  Protein: 172g

Saturday

Breakfast
Egg Whites (Scrambled/Boiled)
3
Hash Browns (Home-Prepared)
2
Late-morning Snack
Peanut Butter
1 tbsp
Rice Cake (Brown Rice/Multi-grain)
2
Protein Powder (whey)
1 scoop
Lunch
Balsamic Vinegar
2 tbsp
Brown Rice (cooked)
1/2 cup
Tilapia
5 oz.
Spinach
1 1/2 cups
Midday Snack
Turkey
4 oz.
Sweet Potato (Baked, Skinless)
4 oz.
Dinner
Almonds
10
Zucchini
1 cup
Ground Turkey (99% Fat-Free)
4 oz.
Nighttime Snack
Almond Butter
1 tbsp
Protein Powder (whey)
1 scoop
Yogurt (Plain, Low-Fat)
1/4 cup

Total Calories: 1,489   |  Fat: 41g  |  Carbs: 110g  |  Protein: 175g

Sunday

Breakfast
Egg Whites (Scrambled/Boiled)
3
Grits (Uncooked)
1/4 cup
Late-morning Snack
Almond Butter
1 tbsp
Rice Cake (Brown Rice/Multi-grain)
2
Protein Powder (whey)
1 scoop
Lunch
Black Beans (boiled)
1/2 cup
Chicken
4 oz.
Broccoli
4 oz.
Midday Snack
Ground Turkey (99% Fat-Free)
4 oz.
Brown Rice (cooked)
1/2 cup
Dinner
Balsamic Vinegar
2 tbsp
Almonds
10
Shrimp
4 oz.
Salad (with tomato and onion)
1 medium portion
Nighttime Snack
Avocado
1 oz.
Protein Powder (whey)
1 scoop
Yogurt (Plain, Low-Fat)
1/4 cup

Total Calories: 1,456   |  Fat: 33g  |  Carbs: 141g  |  Protein: 168g



Main | Weeks 1-2 | Weeks 3-4

About the Author

Muscle & Fitness

Muscle & Fitness

Muscle & Fitness magazine was founded by Joe Weider in 1935, and its content focuses on fitness and bodybuilding.

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