So, I went to the doctor and I have a health issue that is going to prevent me from lifting heavy and I don’t know for how long. I figured I would try to burn some fat, as I am kind of a fat bastard, and to work on conditioning. I based it loosely off Tibs 6 weeks to superhero.
Workout
Day 1… 4-5 rounds of 8-10 reps
Complex 1
Front raise with plate
High pull
Shoulder Press
Lateral Raises
Decline pushups
Complex 2
Front squat
Snatch
Back squat
Box jump
ab rollout
Day 2, 4 rounds of 8 reps
Complex 3
Deadlift
Row
Power clean
Romanian deadlift
Goodmorning
Complex 4
Bench press
Dips
Flyes
Push-ups
Plate hold
Day 3
Complex 2, 4 rounds of 8
Front squat
Snatch
Back squat
Box jump
ab rollout
Complex 1, 4 rounds of 8
Front raise with plate
High pull
Shoulder press
Lateral raises
Decline pushups
Day 4
Complex 4
Bench press
Dips
Flyes
Push-ups
Plate hold
Complex 3
Deadlift
Row
Power clean
Romanian deadlift
Goodmorning
you should be asking about diet, as that is FAR more relevant to fat loss than any workout plan.
Also, out of curiosity, why are you creating your own program? I’d like to comment further on the program you wrote out, but without knowing why you didn’t just pick a pre existing program (like actually doing 6 weeks to hero the way it was written), I don’t feel like I can adequately address this post.
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Due to medical issues, the amount of equipment and space at my current gym, it is not a plausible program for me to use. The heavy lifting involved in the superhero program could literally kill me.
Most of the Complex based programs I have researched were based on being adding to a strength program. The superhero one is the only one I found that was a complete complex based program. I did the 6 weeks to superhero program a while back and I really liked it.
If you know of any other programs like the superhero one I would like to check them out!
I will have to dial in my diet for sure.
I don’t feel comfortable giving advice without you being more specific about your medical issues, given that you’ve said ‘heavy lifting could literally kill me’. I don’t know what this means, whether it is a given load that could kill you, the exertion required, if it’s certain lifts but not others, etc. You have power cleans, deadifts, bench presses, squats, snatches… I just don’t know enough about your limitations to properly advise. Sorry bud.
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I have a blood condition that the heavy lifting could cause ruptures in blood vessels, which could include in my brain, i can lift light to moderate weight with safety. No more than 70% or so as per my specialist. Its an issue of the exertion/strain of heavy lift.
Can you recommend a good resource for diet that I can checkout?
Thanks!
I don’t know much about it, but there is some old school training style called P.H.A. or “peripheral heart training.”
Its based on circuits (like complexes, only different exercises, not using the same barbell) and using exercise order to work the circulatory system.
Maybe your doctor could ask your doctor about it?
Awesome! Thanks and I will definitely check P.H.A out.