Want to know how I program my own workouts to maximize fat loss while also building some rock hard muscle?
This is the exact method I use in a typical workout for both myself and my clients. This will work whether you’re into doing total body functional training as well as bodybuilding type workouts.
I like to think of it as the best of both worlds.
You’ll maximize your time while also maximizing your results.
I call it my 1-2-3 Fat Killing Workout Protocol.
Here’s how it works:
- Pulling exercise
- Pushing exercise
- Heart Rate Cranking exercise
Keep in mind the first two are interchangeable. And if I’m going particular heavy on the first two exercises I’ll swap out a Heart Rate Cranking exercise for something less intense such as an abs exercise.
I’ve found this to be a very effective way to train specific muscle groups so you can build muscle while also keeping your heart rate elevated so you can burn a good chunk of fat.
This will work whether you’re training upper body, lower body, arms, abs, etc.
Let’s say today you’re training upper body with a focus on pulling movements (back).
- Wide-grip Pullups x12
- Incline Dumbbell Press x10
- Box Jumps x20
You’ll be placing a lot of your focus on the first exercise. I usually try to put my most difficult exercise first and with wide-grip pull-ups this would be the case (I usually attach at least 45 pounds).
After that I’ll go into a pushing exercise and in this case it’s Incline Dumbbell Presses. Finishing out with Box Jumps which always gets my heart rate pounding out of my chest. I try to find a box at least knee height but you could also do another exercise like burpees, kettlebell swings, 30 sec. incline sprint, etc.
Now, if I were training legs with a heavy hip dominant focus I’d do something like this…
- Deadlifts (heavy)
- Single-leg Squats
- Planks (with weight on back)
This is really the principle behind my typical training methods and I usually will rest no longer than 60 sec. after each tri-set. But on a particularly “heavy” day I’d wait 2-3 minutes.
Use this 1-2-3 workout principle the next time you hit up the gym, and you can definitely expect to have a killer workout. I usually do this workout 4-5 times per week, but I for sure switch things up every so often.
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association and he’s a Certified Personal Trainer (CPT) by American Council on Exercise. He’s worked as a Strength and Conditioning Coach at the high school and college levels. He has over 15 years of experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He strives to bring inspiration and results for people to live healthier lives through smart diet and exercise.