If you’ve made it this far you’re now on Week 3 of your 4 Week workout countdown plan, on your way to Spring Break. That means you’re past the half-way point and it’s all downhill from here. Well, not quite.
If you’re struggling, think of the sun and the beach. If you’re sticking to the program then you should see it through to the sweet end of Week 4, but if it’s at first too much for you in your experience, don’t be a martyr or a hero; what’s important is that you get in shape without injuring yourself or overdoing it. This after all, is about making it in one piece to Spring Break.
We’ve done all the thinking and planning for you so that there’s no thinking involved and all you have to do is turn up at the gym prepared for some sweat and tears to help achieve your Spring Break body.
By now you’ll have gained a solid foundation for your technique and strength. Your endurance and recovery time will have improved. You’ll also have been burning calories as fast as you can put them on.
We ended last week lifting 70% of your one-rep-max, lifting 3 sets of lower reps. Now the work can begin.
If the workouts have been easy-going so far, the extra additions to the program will see you pumped up and exhausted at the end of a session. We’re now going to decrease the number of reps per heavy set, while increasing the weight again. You’ll also be ending your sessions with some high rep isolating exercises to really chisel away.
For your lower rep, heavier sets, you should aim for 3-5 sets of even lower reps. This is because you’re now going to aim for 80-85% of your one-rep-max.
For the higher rep sets, pick a light weight. Think resistance more than weight.
|Squats||5 sets x 3-5 reps|
|Deadlifts||5 sets x 3-5 reps|
|Incline Bench Press||5 sets x 3-5 reps Pause/Control|
|Triceps Extensions||5 sets x 3-5 reps|
|Abs Crunches||5 sets x 25 – hold a 10kg weight this week|
|Seated Chest Fly||4 sets x 10-15 reps|
|Bent Over Rows||5 sets x 3-5 reps|
|Lateral Pull-Down, V-bar||5 sets x 5-8 reps|
|Roman Chair Extension||3 sets x 15 – hold a 10kg weight this week|
|Barbell Curls||4 sets x 10-15 reps|
|Pull-Ups||3 sets x 10 reps|
|Barbell Shoulder Press||5 sets x 3-5 reps|
|Roman Press||5 sets x 5-8 reps|
|Leg Press||5 sets x 3-5 reps|
|Overhead Triceps Extensions||5 sets x 3-5 reps|
|Calf Raises||4 sets x 10-15 reps|
|Triceps Extension Using Cables||4 sets x 10-15 reps|
Your cardio goals will remain the same this week. Following the new higher rep sets, you’ll most certainly feel it. Remember to work to your ability, which means listening to your body and the rest it needs between sets.
Your protein and calorie consumption should stay the same this week, prior to next week’s cut. Keep your caloric intake the same as last week. This is bearing in mind the increase in cardio and muscle fatiguing due to the high rep sets you’re ending your weight training with.
Ensure you achieve the 1.5-2 g of protein (per pound of your body weight) each day. To do so, we recommend the following:
✓ MYPRE – Start your workout as you mean to go on. Our pre-workout shake will give you everything you need at the start of your gym session. Lay off this on rest days.
✓ Whey Protein Isolate – This shake will see protein quickly absorbed into your system. Perfect for recovery and getting the protein your body needs to make gains.
✓ Micellar Casein – Broken down over a long period, you should take this at night before you sleep.
Active Rest Activities
Same applies as in previous weeks. Avoid anything strenuous or too long. No marathons, no lifting, no sprints. Take a walk or a leisurely jog and stretch.
This is what your week is going to look like:
Day 15 – Workout
Day 16 – Active rest
Day 17 – Workout
Day 18 – Active rest
Day 19 – Workout
Day 20 – Active rest
Day 21 – Active rest
What Results Can You Expect at this Point?
You’ve not reached upwards of 80 per cent of your one-rep-max so you’ll be feeling pumped. Your overall strength will have increased, as well as endurance. As you’ve maintained your high protein and caloric intake you’ll be making solid gains, while trimming body fat from the HIIT exercises.