TRAINING PLAN FOR MEN
PLAN TO ACHIEVE YOUR GOALS
12-WEEK WEIGHT-LOSS PROGRAMME STEP-BY-STEP
TRAINING PLAN
WHY INCREASE TRAINING INTENSITY EVERY FOUR WEEKS?
During the three different phases, the training intensity will continually increase and become more demanding. This is important to ensure progression. We will use progression to gradually push your body further without causing burn-out.
WHAT IS HIIT?
HIIT (high-intensity interval training) involves intense bursts of exercise followed by short recovery periods.
WHAT IS RESISTANCE TRAINING?
Resistance training (also known as strength training or weight training) is a form of exercise intended to increase muscular strength and endurance.
WHY COMBINE HIIT AND RESISTANCE TRAINING?
Combining HIIT and strength training will maximise your workout results.
If you incorporate strength training into your cardio training routine, your form and endurance will improve and your daily calorie burn will increase. The added muscle can also increase your metabolism. Therefore, if you combine HIIT and strength training, you can break through weight-loss plateaus and/or improve your personal record time.
I N T R ODU C T IO N
G
• Focus on doing the exercises correctly and efficiently. Exercises done incorrectly show no results and can lead to injuries.
• Focus on completing the training plan even if you must do the exercises slower or use lighter weights. This will be a fundamental mind shift to make early in the challenge.
• Do not adapt or improvise on your training plan. The sooner you establish the habit, the better.
• Remember that it is normal to struggle with the exercises at first.
• Ask for help – If you are uncertain how an exercise should be performed, look it up on YouTube or ask a trainer at your gym to assist you.
• The main goal of the training plan is to keep your heart rate elevated to burn more fat and get you fitter. Therefore, do not rest for too long or allow your heart rate to drop too low.
ADAPTATION PHASE WEEKLY SCHEDULE:
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
TRA I NIN
T I
P S FO R P H
AS E 1:
ADAPTATION: WEEK 1‒4
SUNDAY Rest & Stretch Phase 1 Training Plan. HIIT & resistance training Phase 1 Training Plan. HIIT & resistance training Phase 1 Training Plan. HIIT & resistance training 30 minute jog OR 2km run/walk OR Cardio exercise 30 minute jog OR 2km run/walk OR Cardio exercise 30 minute jog OR 2km run/walk OR Cardio exercise P H A SE 1
BEGINNER HIIT & RESISTANCE TRAINING BURN 200–300 CALORIES PER DAY
R OUND
HIIT PHASE 1
1 1 MINUTE REST SQUAT JUMPS: 30 SECONDS 2 LUNGE WITH KICK (R): 30 SECONDS 4 PLANK: 30 SECONDS 3 LUNGE WITH KICK (L): 30 SECONDS Complete all exercises in each round consecutively and rest between rounds. Exercises must be performed at the highest intensity possible.
BACKWARD LUNGE (L): 30 SECONDS NARROW GRIP PUSH UP: 30 SECONDS P H A SE 1 90 SECONDS REST HIGH KNEES: 30 SECONDS BACKWARD LUNGE (R): 30 SECONDS R OUND 2 HIIT
3 1 JUMPING JACKS: 30 SECONDS JUMP LUNGES: 30 SECONDS EXERCISE BALL CRUNCHES: 30 SECONDS MOUNTAIN CLIMBERS: 30 SECONDS ALTERNATE LEFT & RIGHT PHASE 1 1 MINUTE REST R OUND 3 HIIT
PHASE 1 3 JUMP LUNGES: 30 SECONDS 1 HIGH KNEES: 30 SECONDS 2 MOUNTAIN CLIMBERS: 30 SECONDS ALTERNATE LEFT & RIGHT 4 PLANK: 30 SECONDS R OUND 4 HIIT
PHASE 1 RESISTANCE TRAINING A R M S B A C K SH O U L D E R S FRONT RAISES: LOW BAR ROWS: 2 REVERSE FLYS: 1 BICEP CURLS: 3 SETS | 12 15 REPS (WEEK 1 2) 4 SETS | 16 REPS (WEEK 3 4) 2 LATERAL RAISES: 2 TRICEP DIPS: 3 SETS | 12 15 REPS (WEEK 1 2) 4 SETS | 16 REPS (WEEK 3 4) • Use light weights and complete the repetitions at a fast pace. • Perform three sets of 12‒15 reps on all exercises during week 1 and 2. • Raise the intensity during week 3 and 4 and perform four sets of 16 reps on all exercises. • Rest: 20 seconds between sets. 3 SETS | 12 15 REPS (WEEK 1 2) 4 SETS | 16 REPS (WEEK 3 4) 3 SETS | 12 15 REPS (WEEK 1 2) 4 SETS | 16 REPS (WEEK 3 4) 3 SETS | 12 15 REPS (WEEK 1 2) 4 SETS | 16 REPS (WEEK 3 4) 3 SETS | 12 15 REPS (WEEK 1 2) 4 SETS | 16 REPS (WEEK 3 4)
PROGRESSION: WEEK 5‒8
TRA I NIN G T I P S FO R P H AS E 2:
• Stick to your training plan. Increase intensity and decrease rest where indicated.
• Keep your heart rate elevated.
• Be cautious to add too many extra exercises to the training plan (you do not want to over-train).
• Start to implement more intense cardio exercises on your walk, jog or cardio day to ensure maximum results.
• Challenge yourself to see if you can follow your training and eating plan without deviating once for a week.
SCHEDULE:
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
2 Training Plan - HIIT & resistance training
Phase 2 Training Plan - HIIT & resistance training
30-minute jog OR 2 km run/walk OR cardio exercise
Phase 2 Training Plan- HIIT & resistance training
Phase 2 Training Plan - HIIT & resistance training
30-minute jog OR 2 km run/walk OR cardio exercise
PROGRESSION PHASE WEEKLY
Phase
SUNDAY Rest & Stretch P H A SE 1 INTERMEDIATE HIIT & RESISTANCE TRAINING BURN 300–400 CALORIES PER DAY
P H A SE 2 HIIT ROUND 1 3 JUMP LUNGES: 45 SECONDS 1 HIGH KNEES (FAST PACED): 45 SECONDS 4 PLANK: 45 SECONDS 5 PUSH UP: 45 SECONDS 2 1 MINUTE REST Complete all exercises in each round consecutively and rest between rounds. Exercises must be performed at the highest intensity possible. EXERCISE BALL CRUNCHES: 45 SECONDS
PHASE 2 R OUND 2 HIIT 3 PUSH UPS: 45 SECONDS 1 SQUAT JUMPS: 45 SECONDS 4 PLANK: 45 SECONDS 2 MOUNTAIN CLIMBERS: 45 SECONDS ALTERNATE LEFT & RIGHT 90 SECONDS REST
P H A SE 2 3 HIGH KNEES (FAST PACED): 45 SECONDS 1 BURPEES: 45 SECONDS 4 PUSH UP: 45 SECONDS 5 PLANK: 45 SECONDS 2 JUMP LUNGES: 45 SECONDS 1 MINUTE REST R OUND 3 HIIT
P H A SE 2 3 TRICEP DIPS: 45 SECONDS 1 LUNGE WITH KICK (R): 45 SECONDS 4 PLANK: 45 SECONDS 2 LUNGE WITH KICK (L): 45 SECONDS R OUND 4 HIIT
P H A SE 2 A R M S B A C K SHOULDERS 1 HAMMER CURLS: 3 SETS | 16 REPS (WEEK 5-6) 4 SETS | 16 REPS (WEEK 7-8) 1 SHRUGS: 3 SETS | 16 REPS 4 SETS | 16 REPS 2 REVERSE FLYS: 3 SETS | 16 REPS (WEEK 5-6) 4 SETS | 16 REPS (WEEK 7-8) 1 FRONT RAISES: 3 SETS | 16 REPS (WEEK 5-6) 4 SETS | 16 REPS (WEEK 7-8) 2 LATERAL RAISES: 3 SETS | 16 REPS (WEEK 5-6) 4 SETS | 16 REPS (WEEK 7-8) 2 BICEP CURLS: 3 SETS | 16 REPS (WEEK 5-6) 4 SETS | 16 REPS (WEEK 7-8) RESISTANCE TRAINING • Use light weights and complete the repetitions at a fast pace. • Perform three sets of 16 reps on all exercises during week 5 and 6. • Raise the intensity during week 7 and 8 and perform four sets of 16 reps on all exercises. • Rest: 20 seconds between sets.
& INTEGRATION
TRA
NIN G T I P S FO R P H AS E 3:
• Keep up with the increased intensity to make a lasting difference in your life.
• Increase your exercise on walk, jog or cardio days even more and make sure you challenge yourself.
• Get enough rest and ensure that you get enough supplements to support you.
SCHEDULE:
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY Phase 3 Training Plan - HIIT & resistance training
Phase 3 Training Plan - HIIT & resistance training
30-minute jog OR 2 km run/walk OR cardio exercise
Phase 3 Training Plan - HIIT & resistance training
Phase 3 Training Plan - HIIT & resistance training
30-minute jog OR 2 km run/walk OR cardio exercise
MAXIMISATION & INTEGRATION PHASE WEEKLY
SUNDAY Rest & Stretch P H A SE 3 ADVANCED HIIT & RESISTANCE TRAINING BURN 400–500 CALORIES PER DAY
I
MAXIMISATION
WEEK 9‒12
P H A SE 3 3 HIGH KNEES (FAST PACED): 60 SECONDS 5 PUSH UPS: 60 SECONDS 1 SQUAT JUMPS: 60 SECONDS 4 MOUNTAIN CLIMBERS: 60 SECONDS ALTERNATE LEFT & RIGHT 2 TRICEP DIPS: 60 SECONDS 45 ‒ 60 SECONDS REST HIIT R OUND 1 Complete all exercises in each round consecutively and rest between rounds. Exercises must be performed at the highest intensity possible.
P H A SE 3 3 PUSH UPS: 60 SECONDS 5 PLANK: 60 SECONDS 1 JUMP LUNGES: 60 SECONDS 4 JUMPING JACKS: 60 SECONDS 2 PLANK: 60 SECONDS 90 SECONDS REST R OUND 2 HIIT
P H A SE 3 5 TRICEP DIPS: 60 SECONDS 1 BURPEES: 60 SECONDS 4 PUSH UP: 60 SECONDS 2 LUNGE WITH KICK (ALTERNATE LEGS): 60 SECONDS 3 HIGH KNEES (FAST PACED): 60 SECONDS 60 SECONDS REST R OUND 3 HIIT
P H A SE 3 5 HIGH KNEES (SLOW PACE): 60 SECONDS 1 BURPEES: 60 SECONDS 4 MOUNTAIN CLIMBERS: 60 SECONDS ALTERNATE LEFT & RIGHT 2 PLANK: 60 SECONDS 3 PUSH UP: 60 SECONDS R OUND 4 HIIT
a
the
Rest
during
20 seconds between
TRICEP EXTENSIONS:
P H A SE 3 A R M S B A C K SH O U L D E R S SHOULDER PRESS: 3 SETS | 16 REPS (WEEK 9-10) 4 SETS | 16 REPS (WEEK 11-12) 1 LAT PULLDOWN: 3 SETS | 16 REPS (WEEK 9-10) 4 SETS | 16 REPS (WEEK 11-12) BENT OVER LOW ROW: 3 SETS | 16 REPS (WEEK 9-10) 4 SETS | 16 REPS (WEEK 11-12) SHRUGS: 3 SETS | 16 REPS (WEEK 9-10) 4 SETS | 16 REPS (WEEK 11-12) HAMMER CURLS: 3 SETS | 16 REPS (WEEK 9-10) 4 SETS | 16 REPS (WEEK 11-12) FRONT RAISES: 3 SETS | 16 REPS (WEEK 9-10) 4 SETS | 16 REPS (WEEK 11-12) BICEP CURLS: 3 SETS | 16 REPS (WEEK 9-10) 4 SETS | 16 REPS (WEEK 11-12)
3 SETS | 16 REPS (WEEK 9-10) 4 SETS | 16 REPS (WEEK 11-12) RESISTANCE TRAINING • Use light weights and complete the repetitions at
fast pace. • Perform three sets of 16 reps on all exercises during week 9 and 10. • Raise
intensity
week 11 and 12 and perform four sets of 16 reps on all exercises. •
:
sets.