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#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 9, Day 57

High-intensity isn’t just for cardio. Welcome to Phase 3, HIIT with weights.

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You've been using cardio-based HIIT for the last 8 weeks. In Phase 3, you'll integrate the same HIIT training style into your routine—this time using weights.

A 2012 study showed that HIIT with weights can be used to effectively increase muscle strength and burn extra calories. That study compared a traditional lifting program of 4 sets to failure (between 8 and 12 reps) of 8 exercises performed at 70-75 percent of 1RM with a HIIT program using 3 sets of 3 exercises performed at 85% of a 1RM to failure.

For the HIIT protocol, participants were asked to perform 6 reps in their first set, rest 20 seconds, complete their second set to failure, rest 20 seconds, and complete one more set to failure.

FreakMode Phase 3 Overview & Workout
Watch the video - 8:09

The traditional program took roughly one hour to complete, while the HIIT protocol took half the time and resulted in greater resting energy expenditure up to 22 hours post-workout. During the post-workout recovery period, participants in the HIIT group burned an extra 354 calories. The HIIT group also experienced greater increases in the use of fat as fuel during the post workout period.1

That's why we're going to utilize HIIT in our workouts for the last phase. You want fat-burning? You got it! You'll kick off today's training with a shoulder and arm workout that you're going to perform to failure, so go heavy. The short, 20-second rest periods will keep your heart rate up and the intensity high.

Rest and load

Rest only 20 seconds between sets, 2-3 minutes between exercises. Use heavier weight so that you have to push to make it to failure.

Now that you've watched the final video and read the how-to's, you're ready to dive into the last phase of the FreakMode trainer on a high note. Go heavy, go hard, and never give up!

Day 57: Shoulders and arms

Standing Dumbbell shoulder Press

3 sets of 6 reps to failure
Standing Dumbbell Press Standing Dumbbell Press


Side Lateral Raise

1 set of 30-60 sec.
Side Lateral Raise Side Lateral Raise


Barbell biceps Curl

3 sets of 6 reps to failure
Barbell Curl Barbell Curl


Cross-Body Hammer Curl

3 sets of 6 reps to failure
Cross Body Hammer Curl Cross Body Hammer Curl


Weighted Dip

1 set of 20-30 reps
Dips - Triceps Version Dips - Triceps Version


Triceps Press-down

3 sets of 6 reps to failure
Triceps Pushdown Triceps Pushdown

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  1. Paoli, A., Moro, T., Marcolin, G., Neri, M., Bianco, A., Palma, A., & Grimaldi, K. (2012). High-Intensity Interval Resistance Training (HIRT) influences resting energy expenditure and respiratory ratio in non-dieting individuals. Journal of Translational Medicine, 10(1), 237.