Alright just so everyone knows where I am coming from. I based this program on Staley’s “Lose the Fat, Keep the Strength” article and on Phil’s EDT program from a while back. Over the past couple of months I have been doing Westside type programs and DeFranco’s WS4SB. At this point, I want to lose some bodyfat yet want to keep with the powerlifting stuff.
So hence this program. I have four workouts - 2 Upper and 2 Lower. I plan on doing this for 4 weeks then backing off. I have thought about rotating the 4 core lifts after 2 weeks, but I figured I would start and then see how I feel after 2 weeks before I make this decision. Any suggestions would be greatly appreciated!! I will rotate them as follows:
WK1
Mon. - U1
Wed. - L1
Fri. - U2
WK2
Mon. - L2
Wed. - U1
Fri. - L1
Repeat this pattern for 4 weeks
The Workouts
Upper 1
Core Lift: Bench - 15min
Circuit:
PR Zone 1 - 15min.
A1) Standing Military Press
A2) Wide Grip LPD
PR Zone 2 - 15min
B1) Dips
B2) Lateral Flyes
PR Zone 3 - 15min
C1) Fat Bar Curls
C2) DB Tri Ext
Upper 2
Core: BB Row - 15min
Circuit:
PR Zone 1 - 15min
A1) Floor Press
A2) Straight Arm LPD
PR Zone 2 - 15min
B1) Rear Delt Flyes
B2) Incline DB Bench
PR Zone 3 - 15min
C1) Hammer Curls
C2) Fat Bar Skull Crushers
Lower 1
Core: Squat - 15min
Circuit:
PR Zone 1 - 15min
A1) Lunge-Left
A2) Lunge-Right
PR Zone 2 - 15min
B1) Good Mornings
B2) Weighted Situps
PR Zone 3 - 15min
C1) Pull Thrus
C2) Cable Side Bends
Lower 2
Core: Deadlift - 15min
Circuit:
PR Zone 1 - 15min
A1) Step up-Left
A2) Step up-Right
PR Zone 2 - 15min
B1) GHR
B2) AB Pulldowns
PR Zone 3 - 15min
C1) Rev. Hyper
C2) Russian Twist