Main | Weeks 1-2 | Weeks 3-4

Overview

  • Increase the amount of weight for both your upper- and lower-body circuits, and go heavier and use lower reps with each circuit.
  • After your body has acclimatized to faster-paced workouts, you'll start plyometrics—exercises that are quick, powerful movements that help the muscles store energy for more explosive training.
  • Plyos give you a total cardio workout, so you won't have to hit the treadmill afterward unless you feel you need to.
  • To keep your heart rate up and calories burning during the workout, you'll perform five minutes of cardio between each circuit on the treadmill, StepMill, or elliptical at 70-75% of your MHR.
  • Make sure to warm up for a minimum of five minutes on the treadmill, StepMill, or elliptical before beginning your first circuit.
  • Perform 45-60 minutes of cardio on a treadmill, StepMill, or elliptical on your cardio days at 75% of your MHR.

Note: For Upper- and Lower-Body Circuit programs refer back to Weeks 1-2.



The Workout Split

  • Day 1: Upper-body Circuit, Abs
  • Day 2: Lower-body Plyometrics
  • Day 3: Cardio, Abs
  • Day 4: Upper-body Plyometrics, Abs
  • Day 5: Lower-body Circuit
  • Day 6: Cardio, Abs
  • Day 7: Rest
Upper Body Plyometrics
Repeat Circuit 4 times Circuit 1: 15,15,12,15,20 reps Circuit 2: 12,12,10,10,15 reps Circuit 3: 10,10,8,8,12 reps Circuit 4: 8,8,8,8,10 reps Between each circuit, complete 5 minutes on treadmill, Step Mill or elliptical at 70-75% MHR.
1
Circuit
4 rounds
Push-Ups With Feet On An Exercise Ball
4 sets, 15, 12, 10, 8 reps
+ 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.

Exercise Ball Push-Up

  • Lying face down on a Swiss ball, place your hands on the floor in front of you.
  • Walk your hands forward, rolling the ball underneath you until you're balanced with the ball under your shins and ankles.
  • Keep your legs together, arms extended with fingertips facing forward and your hands slightly wider than your shoulders.
  • Contract your abs, drawing your tailbone down so your body forms a straight line from head to heels in plank position.
  • Maintain plank and bend your elbows, lowering your chest toward the floor until elbows are in line with shoulders; keep your wrists aligned under your elbows with forearms parallel to each other.
  • Press back up to starting position and repeat.

Machine-Assisted Pull-Up

  • Take an overhand grip on a pull-up machine.
  • Fully extend your arms and relax your shoulders to stretch your lats.
  • Squeeze your shoulder blades together, arch your back, focus on your lats, and pull your body up, aiming your chest toward the bar.
  • Pull yourself up until your chin is level with or slightly above the bar.
  • Hold the top position momentarily, then lower your body under control back to the starting position.
  • Repeat for reps.

Overhead Medicine Ball Throw

  • Stand 8-10 feet in front of a concrete wall with feet slightly wider than shoulder width apart and grasp a medicine ball.
  • Hold the ball with your palms facing each other and lift it above your head with arms extended.
  • Bend your knees slightly as you lean back until you feel a slight stretch in your abs.
  • Flex forward and throw the ball as hard as possible against the wall.
  • Catch the ball on the return and repeat for reps.

Squat Cable Row

  • Hold a rope attached to a low-pulley cable.
  • Squat until your hips and knees form 90-degree angles.
  • Shift your body weight back over your heels and push to stand back up.
  • Pause, then pull the cable toward your ribs, keeping elbows tight to your sides.
  • Squat back down and let your arms go straight as you drop down.

Shoulder YTWL Circuit

  • Lie facedown on a flat bench, arms extended forward in a Y position, palms facing the floor.
  • Lower arms into a T position, then bend at the elbows and draw upper arms down 45 degrees to the torso forming a W.
  • Keeping upper arms at sides and palms facing the floor, lower forearms to form an L (not shown), then push arms back to start position and repeat.
Lower Body Plyometrics
1
Circuit
4 rounds
Box Jump (Multiple Response)
4 sets, 20, 20, 15, 15 reps
+ 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.

Box Jump

  • Stand in front of a bench (or box).
  • Sit back into squat position, arms at your sides.
  • Straighten your legs and jump up onto the top of the bench, landing softly and evenly on both feet.
  • Jump back down and repeat.

Bench Step-Up

  • Grasp a dumbbell in each hand and stand behind the center of a weight bench.
  • Hold your arms straight down at your sides with your palms facing inward; keep your shoulders relaxed, back, and down.
  • Place your right foot firmly on top of the bench so that your right knee is bent and aligned directly over your ankle.
  • Slightly bend your left knee and push off the floor to lift yourself upward.
  • Pause briefly at the top and then step your left leg back down to the start.
  • Complete reps with the right leg and then switch legs and repeat.

One-Leg Bench Squat

  • Stand erect two to three feet in front of a bench with the bar resting across your upper back and feet shoulder width apart, toes pointed forward.
  • Extend your left leg back, placing the top of your foot on the bench while keeping your right foot firmly planted on the floor.
  • With your back flat, squat down until your right thigh is parallel to the floor.
  • Press up through your heel, shifting your hips forward and squeezing your glutes to return to standing.
  • Switch legs and repeat.

Exercise Ball Hip Lift

  • Lie faceup on the floor, arms out at your sides, knees bent 90 degrees with an exercise ball under your feet.
  • Dig into the ball with your heels to lift your hips as high as possible.
  • Pause for a moment, then lower to just before your glutes touch the floor and repeat.

Calf Jump

  • Extend your hands in front of your body, thumbs on top pointing straight ahead.
  • Push through your calves and jump straight up, keeping your upper arms close to your sides.
  • Continue making small jumps repeatedly (about three inches high).

Four Weeks To Fit: The Diet

Like Weeks 1-2, Weeks 3-4 are structured to help you lose weight while curtailing losses in lean muscle.

Phase Two: Weeks 3-4

  • In this phase, again, you'll eat between 1,400-1,500 calories per day. However, your macronutrient intake will change.
  • Because high-intensity training tears down muscle fibers at a rapid rate, you'll consume a combination of higher protein and healthy fats.
  • Carb intake is low to help keep your metabolism humming along. Carbs are still consumed early in the day, but they taper off as insulin sensitivity increases.

Monday

Breakfast
Egg Whites (Scrambled/Boiled)
3
Flaxseeds
1 tbsp
Oatmeal (uncooked)
1/3 cup
Late-morning Snack
Chicken
3 oz.
Walnuts (halved)
.75 oz.
Lunch
Cabbage (shredded)
1 cup
Chicken
4 oz.
Corn Tortillas (soft)
2
Midday Snack
Banana
1 medium
Flaxseeds
1 tbsp
Protein Powder (whey)
1 1/2 scoops
Dinner
Avocado
2 oz.
Balsamic Vinegar
1 tbsp
Salad (with tomato and onion)
1 medium
Turkey
4 oz.
Nighttime Snack
Flaxseeds
1 tbsp
Protein Powder (whey)
1 1/2 scoops

Total Calories: 1,490   |  Fat: 47g  |  Carbs: 90g  |  Protein: 180g

Tuesday

Breakfast
Egg Whites (Scrambled/Boiled)
3
Flaxseeds
1 tbsp
Grits (uncooked)
1/4 cup
Late-morning Snack
Chicken
3 oz.
Almonds
15
Lunch
Cabbage (shredded)
1 cup
Ground Turkey (99% Fat-Free)
4 oz.
Corn Tortillas (soft)
2
Midday Snack
Blueberries
3 oz.
Flaxseeds
1 tbsp
Protein Powder (whey)
1 1/2 scoops
Dinner
Walnuts (halved)
.75 oz.
Broccoli
4 oz.
Turkey
4 oz.
Nighttime Snack
Peanut Butter
1 tbsp
Protein Powder (whey)
1 1/2 scoops

Total Calories: 1,439   |  Fat: 50g  |  Carbs: 94g  |  Protein: 179g

Wednesday

Breakfast
Egg Whites (Scrambled/Boiled)
3
Flaxseeds
1 tbsp
Hash Browns (Home-Prepared)
2 oz.
Late-morning Snack
Chicken
3 oz.
Walnuts (halved)
.75 oz.
Lunch
Zucchini
1/2 cup
Turkey
4 oz.
Sweet Potato (Baked, Skinless)
4 oz.
Midday Snack
Apple
1/2 medium
Flaxseeds
1 tbsp
Protein Powder (whey)
1 1/2 scoops
Dinner
Avocado
1 oz.
Broccoli
4 oz.
Egg Whites (Scrambled/Boiled)
3
Nighttime Snack
Almond Butter
1 tbsp
Protein Powder (whey)
1 1/2 scoops

Total Calories: 1,413   |  Fat: 52g  |  Carbs: 93g  |  Protein: 160g

Thursday

Breakfast
Egg Whites (Scrambled/Boiled)
3
Flaxseeds
1 tbsp
Oatmeal (uncooked)
1/3 cup
Late-morning Snack
Chicken
3 oz.
Avocado
2 oz.
Lunch
Cabbage (shredded)
1 cup
Chicken
4 oz.
Brown Rice (cooked)
1/2 cup
Midday Snack
Grapefruit
1/2 medium
Flaxseeds
1 tbsp
Protein Powder (whey)
1 1/2 scoops
Dinner
Walnuts (halved)
.75 oz.
Balsamic Vinegar
2 tbsp
Spinach
1 1/2 cups
Shrimp
4 oz.
Nighttime Snack
Flaxseeds
1 tbsp
Protein Powder (whey)
1 1/2 scoops

Total Calories: 1,448   |  Fat: 51g  |  Carbs: 82g  |  Protein: 171g

Friday

Breakfast
Egg Whites (Scrambled/Boiled)
3
Flaxseeds
1 tbsp
Cream Of Rice (Measured Uncooked)
1 1/2 oz.
Late-morning Snack
Turkey (99% Fat-free)
4 oz.
Walnuts (halved)
.75 oz.
Lunch
Asparagus
4 oz.
Shrimp
4 oz.
Sweet Potato (Baked, Skinless)
4 oz.
Midday Snack
Orange
1/2 large
Peanut Butter
1 tbsp
Protein Powder (whey)
1 1/2 scoops
Dinner
Avocado
2 oz.
Asparagus
4 oz.
Tilapia
5 oz.
Nighttime Snack
Flaxseeds
1 tbsp
Protein Powder (whey)
1 1/2 scoops

Total Calories: 1,480   |  Fat: 46g  |  Carbs: 97g  |  Protein: 178g

Saturday

Breakfast
Egg Whites (Scrambled/Boiled)
3
Flaxseeds
1 tbsp
Oat Bran
1/2 cup
Late-morning Snack
Chicken
3 oz.
Walnuts (halved)
.75 oz.
Lunch
Zucchini
1/2 cup
Chicken
4 oz.
Corn Tortillas (soft)
2
Midday Snack
Banana
1/2 medium
Flaxseeds
1 tbsp
Egg Whites (Scrambled/Boiled)
3
Dinner
Avocado
1 oz.
Spinach
1 1/2 cups
Turkey
4 oz.
Nighttime Snack
Almond Butter
1 tbsp
Protein Powder (whey)
1 1/2 scoops

Total Calories: 1,483   |  Fat: 51g  |  Carbs: 91g  |  Protein: 179g



Sunday

Breakfast
Egg Whites (Scrambled/Boiled)
3
Flaxseeds
1 tbsp
Oatmeal (uncooked)
1/3 cup
Late-morning Snack
Chicken
3 oz.
Walnuts (halved)
.75 oz.
Lunch
Green Beans
4 oz.
Tilapia
4 oz.
Brown Rice (cooked)
1/2 cup
Midday Snack
Apple
1/2 medium
Flaxseeds
1 tbsp
Protein Powder (whey)
1 1/2 scoops
Dinner
Avocado
1 oz.
Asparagus
4 oz.
Egg Whites (Scrambled/Boiled)
3
Nighttime Snack
Peanut Butter
1 tbsp
Protein Powder (whey)
1 1/2 scoops

Total Calories: 1,410   |  Fat: 42g  |  Carbs: 88g  |  Protein: 164g

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.

View all articles by this author