Trenz Pruca - August 20, 2017 LEANWITHSTYLE 1
Welcome to your 8-Week Workout Routine. Introduction This routine is meant to go hand in hand with your IIFYM Book, meaning that it is the perfect 1-2 punch for the program. If you haven't read the IIFYM Book entirely yet, do that first. It's crucial that you understand the fundamentals of dieting and fat loss before starting your workout routine. You can do all the workouts in the world, seven days a week, but if your diet isn't in check, you won't see much progress, if any at all. This short ebook is meant to supplement the Book, and hopefully, help you succeed in your fitness journey. That's my primary goal. To help you succeed. One thing to note is that not everyone has the same goals physique-wise. Some people just want to lose weight. Some people want to have a little muscle definition here and there. Some people want to be shredded. Whatever your goal is, these workouts (and lifting in general) will help you get there faster. I'll explain more below. Let s get started. To your success, Christian Pinedo LEANWITHSTYLE 2
There are going to be 8-Weeks of workouts that you can follow. They re mainly aimed towards fat loss; however, they will work for muscle growth phases as well. The workouts are organized into days and weeks in the schedule below. Day 1 can be Monday or whatever day works best for you. Here is your workout schedule: Day 1 Day 2 Day 3 Day4 Day 5 Day 6 Day 7 Week 1 Week 2 Week 3 Week 4 Added 1 cardio session for Weeks 5-8 LEANWITHSTYLE 3
Day 1 Day 2 Day 3 Day4 Day 5 Day 6 Day 7 Week 5 Week 6 Week 7 Week 8 As you can see, for the first 4 weeks, I have you do 3 cardio sessions per week and 1 session per week. For the last 4 weeks, I've added 1 extra session as fat loss becomes a bit harder as the weeks progress. I'll go over how to do each cardio session below. The workouts should only take 45-60 minutes. Make sure to do your lifting BEFORE your cardio. This way, you can focus on maximizing and preserving muscle and strength gains. Here s a Video Exercise Library to help you with how to perform the exercises. LEANWITHSTYLE 4
Here are the Lifting Workouts and Guidelines for each 4-Week Cycle: These exercises for the workouts are not set in stone. However, there is a set structure to the workouts. Every workout begins with a major compound lift (Bench Press, Deadlift, Squats, etc.) and ends with isolation lifts. Here's why: A study from the American College of Sports Medicine (ACSM) said the following about how to structure workout programs: It is recommended that strength programs sequence exercises to optimize the preservation of exercise intensity (large before small muscle group exercises, multiplejoint exercises before single-joint exercises, and higher-intensity before lowerintensity exercises) The underlined section is saying that a workout program should focus on compound lifts ( multiple-joint exercises ) instead of focusing on isolation lifts ( single-joint exercises ). Multiple studies that show compound lifts to be more effective at building muscle and that you should start them at the beginning of your workout. Therefore, each workout will start and focus on compound lifts and then adds isolation exercises near the end of the workout. The next quote shows why the rep range and rest times are what they are. it is recommended that individuals use a wider loading range from 1 to 12 RM in a periodized fashion with eventual emphasis on heavy loading (1-6 RM) using 3-to 5-min rest periods between sets performed at a moderate contraction velocity (1-2s CON; 1-2 s ECC). This is why each compound exercise is in the 4-6 rep range and why the rest of the exercises don t go over 12 reps. I hope this clarifies a lot of what is set out in the workouts below: If for some reason you cannot perform a lift, feel free to browse the video library and substitute with a different exercise from the same body group. LEANWITHSTYLE 5
Workouts for Weeks 1-4: Chest and : Barbell Incline Bench Press: 3 sets/4-6 reps/85% 1RM DB Flat Bench Press: 3 sets/4-6 reps/85% 1RM Dips (Weighted if possible): 3 sets/8-10 reps/70% 1RM SkullCrushers: 3 sets/8-10 reps/70% 1RM Cable Chest Flys: 3 sets/12-15 reps/ Light Weight Back and : Deadlifts: 3 sets/4-6 reps/85% 1RM Pull-ups* (weighted if possible): 3 sets/to failure Barbell Bicep Curls: 3 sets/4-6 reps/85% 1RM DB Incline Bicep Curls: 3 sets/8-10 reps/70% 1RM *If you cannot do pull-ups, try the assisted pull-up machine, negative pull-ups, or the LAT pull-down. : Barbell Back Squats: 3 sets/4-6 reps/85% 1RM Romanian Deadlifts: 3 sets/4-6 reps/85% 1RM Body Weight Lunges: 3 sets/20 reps (10 each leg) Hamstring Curl: 3 sets/8-10 reps/70% 1RM Seated Calf Raises: 3 sets/8-10 reps/85% 1RM : Standing or Seated Overhead Press: 3 sets/4-6 reps/85% 1RM Machine Shoulder Press: 3 sets/12-15 reps DB Lateral Raises: 3 sets/8-10 reps/70% 1RM TRX Rear Delt Flys or DB Reverse Flys: 3 sets/8-10 reps/80% 1RM If you want to skip the leg workout all together on the last couple of weeks, you can. I know that week s 5-8 become a lot tougher on your legs due to the workouts and doing a leg work out before can be tough. If anything, you can use light weights or keep it to body weight only for the leg exercises (lunges, squats, etc.) Notes for the lifting workouts: 1RM means your 1 Rep-Max. 2-3 minutes in between the exercises that say 4-6 reps. 1-2 minutes in between exercises that have any other rep range. LEANWITHSTYLE 6
Feel free to switch any of the workouts with whatever works best for you. Do your lifting BEFORE your cardio. Use the provided exercise video library for tutorials. Make sure to warm-up before each exercise with a lighter weight for 2-3 sets. How to progress with this routine: Your goal each week is to get more reps than the previous week, increase the weight, or both. It won't always happen but strive to do this each week, safely of course. Novices and intermediates should still be able to gain strength during their dieting. After 8 weeks, take a week or two off the weights and restart the routine again. and : For the uninitiated, stands for High-Intensity Interval Training and stands for Low-Intensity Steady State. Difference between the two is simple: is based on intervals and high-intensity (think of running sprints) and lasts around 20-30 minutes. is based on a steady pace and low-intensity (think of jogging or walking for long distances) and lasts about 45-60 minutes. is far more effective for burning fat than, which is why I have you doing it 3-4 times per week and 1-2 times per week. The reason why I still include in your workout routine is that can be taxing, especially if you re just starting out and doing too much can lead to overtraining. still burns lots of calories which helps a lot when trying to lose weight. I added 1 more session on weeks 5-8 instead of an extra session. But, if you can handle it, replace that extra session with a session. If you ve been through my workout program, then you know my favorite workouts are: 1. Stair Sprints a. If on the Stairmaster, choose a speed that will make you go fast. For example, the Stairmaster at my local gym has 1-20 as the levels for speed. Choose a speed from 10-20 as your high-intensity interval, and a speed from LEANWITHSTYLE 7
2. Tire Flips 1-3 as your low-intensity interval. b. Go hard on your high-intensity interval for 20-30 seconds, then switch to your low-intensity interval for one minute. c. Repeat for 20-30 minutes a. My local gym has tires (about 220lbs) that you can flip for cardio on turf. Unfortunately, not all gyms have this, so I understand if you can't do this but if you can, do it. It works wonders! b. What I do, is I go to the end of the turf and back. It takes about 6 tire flips one way and 6 tire flips back. c. Once I get back to the start, I rest and repeat for 20-30 minutes. 3. Burpees a. Do as many burpees as you can within 30 seconds b. for 1 minute c. Repeat for 20-30 minutes 4. Kettlebell Swings a. Pick a KB that s around 15-25 lbs. b. Swing the KB with good form for 10-15 swings c. and repeat for 20-30 minutes 5. Multiple Exercises a. Pick 6-10 body weight exercises. For example: Jump squats, burpees, pull-ups, jumping lunges, high-knees, mountain climbers, and planks. b. Perform as many reps as you can of each exercise for 10-20 seconds with no rest in between. c. Once you ve performed all the exercise, rest. That s one round. d. Complete as many rounds as possible in 20-30 minutes 6. Sprinting a. Sprinting is my favorite because I can really push myself, whether it be on the treadmill or outside. LEANWITHSTYLE 8
b. I like to do an all-out sprint for a full 100 yards (yes, your speed begins to fall off towards the end, but I still do it), and jog back and rest. c. Then I repeat for 20-30 minutes. As far as goes, you can really do anything you want, so long as it s a low intensity and done for 45-60 minutes. Some examples of this would be: Using the Stairmaster at a slow speed for 45 minutes Jogging on the treadmill for 45 minutes Walking on an incline for 45 minutes Walking outside for 60 minutes Going on a hike. These aren t the only options for and, but they should give you a good idea of where to start and what to do. I suggest trying them all and see which one you enjoy the most. Also, I d recommend separating your cardio and lifting workouts, if time permits. For example, I like to do my in the mornings and lift in the night time. Sometimes I lift in the mornings and do directly afterward. And sometimes, I lift in the morning and do at night. I like all workout structures the same but do whatever fits your schedule the best. Why You Shouldn t ONLY Diet To Lose Weight: Some people may not want to work out at all because they feel like: They can get to their desired physique through dieting alone They don t want to get big and bulky. Like I said in the introduction, everyone has different physique goals. However, lifting weights and doing cardio along with IIFYM is the best way to not only lose weight and fat faster but also helps speed up your metabolism. If you were to lose weight through diet alone, you would be burning through fat, yes, but also muscle. Burning off muscle can result in you looking worse than when you started! You ll also end up getting the Skinny Fat look. Seriously, look up Skinny Fat. It s a thing. LEANWITHSTYLE 9
The skinny fat physique is a result of focusing on weight instead of overall body composition. Basically, the less muscle you have, the worse you ll look, even if you re skinny, and especially if you re fat. Think of man boobs or a saggy butt. Yeah, I don t want those, and neither should you. So, focus on lifting weights in the gym, doing your cardio, and utilizing IIFYM to stay in an enjoyable caloric deficit, and your body composition will begin to change, along with your scale weight. Remember that you will always get out of this program, what you put in. I hope this helps you along with your fitness journey! - Cheers, Christian, Lean With Style P.S. Remember, if you have any questions at all, please email me at chris@leanwithstyle.com and I ll get back to you as soon as I can. Thanks again, and I look forward to hearing from you! LEANWITHSTYLE 10
DISCLAIMER This book is not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in matters relating to his/her health and particularly with respect to any symptoms that may require diagnosis or medical attention. You are liable for any injuries or ailments received from this program, even though we suspect you will have none! LEANWITHSTYLE 11