T Nation

Training 3 Days for Muscle & Fatloss


#1

Hi Coach, how would you train someone who's goals are maintain/gain muscle and lose body fat, training 60 min(including warm up) 3 x per week? They have always trained using a 2 body part split, so to shake it up I suggested fullbody training. Something like this,using double progression and alternating between A/B workouts.

Workout A
1) Squat variation 3-4 x 6-8, 1 x 10+
2a) Dbell chest press 3-4 x 6-8, 1 x 10+
super set
2b) Bent row 3-4 x 6-8, 1 x 10+
3a) Bulg. split squat 3-4 x 6-8, 1 x 10+
superset
3b) Lat raise 3-4 x 6-8, 1 x 10+
Erg. rowing machine tabata

Workout B
1) Deadlift variation 3-4 x 4-6,
2a) Dbell Shoulder press 3-4 x 6-8, 1 x 10+
super set
2b) Pullups/ Lat pulldown 3-4 x 6-8, 1 x 10+
3a) Step ups 3-4 x 6-8, 1 x 10+
superset
3b) Bicep curl variation 3-4 x 6-8, 1 x 10+
Erg. rowing machine tabata

Any feedback much appreciated,
Thanks in advance