6-Week Training Program For The New Year - The Ramp Up

Our 6-Week Training Program For The New Year, Part 3 was a big step for many of you. That’s especially true if you’re new to working out. We covered a lot of ground by moving up the intensity of our workout and making in-depth adjustments to our nutritional and supplement programs. In Part 4, we’ll continue to push forward to our goals. We’ve upped the intensity, and we’re getting ready for a change upcoming in Part 5. In the meantime, let’s hit the gym and Kill It!

Workout Plan: Phase 2 (Week 4: More Supersets!)

This is the 2nd week of our full-body superset routine. We’re stepping it up a notch in preparation for Phase 3. You will use 75% of your 1RM and limit rest between supersets to 30 seconds or less.

As noted, the 6-Week program is a 3-phase routine designed as much for those fulfilling their New Year’s resolutions as anyone. It can be adapted to any experience level by adding a few sets to each exercise. Otherwise, it progresses in set totals and total exercises through each phase.

The Workout - Remember, it’s 3 days per week. 

Cardio - 30 minutes on the machine of your choice. 

Dynamic Warm-Up

Jump Rope x 20
Jumping Jacks x 20
Bodyweight Squats x 15
Bent Torso Twists x 10
Shoulder Circles x 10

Superset #1

Leg Press

Leg Curls
Warm up over 2 sets - perform your warm-up sets as supersets:
20% Of Your Working Weight x 15 reps
40% Of Your Working Weight x 10 reps
Supersets: 4 x 12 reps each exercise
We’ve added a set, and you’ll see that’s the case throughout the routine. Do 12 reps of each exercise in the superset. You should not be able to complete another rep. That’s true for every superset in this routine. Increase the weight if you find you can do more.

Superset #2

Seated Row
You can use a machine or a low pulley cable.

Lat Pulldown
Perform your warm-up sets as supersets:
20% Of Your Working Weight x 15 reps
40% Of Your Working Weight x 10 reps
Supersets: 4 x 12 reps each exercise

Superset #3

Chest Press
You can do the barbell bench press or use a machine.

Incline Dumbbell Flys
Perform your warm-up sets as supersets:
20% Of Your Working Weight x 15 reps
40% Of Your Working Weight x 10 reps
Supersets: 4 x 12 reps each exercise

Superset #4

Shoulder Press
You can use a barbell, dumbbells, or a machine, standing or seated.

Side/Rear Laterals
This is really a superset in itself, technically making this a tri-set.
Supersets: 3 x 12 reps each exercise
If you do the Shoulder Press standing, you can handle a little more weight. You can also convert the exercise to a Push-Press as you fatigue. For example, if 12 reps are the goal, and you fatigue at 9-10 reps, don’t drop weight. Instead, use your legs to give yourself a small push - just enough to help you get the bar up for those last few reps.

Superset #5

EZ Curls

EZ Extensions
Supersets: 3 x 12 reps each exercise

Superset #6

Standing Calf Raises

Seated Calf Raises
Supersets: 3 x 25 reps each exercise

Superset #7

Hanging Leg Raises

Side-to-Side Crunch
Supersets: 3 x 20 reps each exercise

Superset #8

Reverse Crunch

Ab Wheel
Supersets: 3 x 20 reps each exercise

Performance Notes

If fat loss is your primary goal, you can add more cardio: 30 minutes of the cardio machine of your choice to be done on any 2 of your off days. 

As far as rep performance, use the following tempo: 2-0-6. That’s 2 seconds up, no pausing at the top, and a slow 6 seconds down. On the last rep of an exercise, hold the fully stretched position for a 15-count. 

Nutritional Guidelines

In Part 3, we covered quite a bit of ground nutritionally. We broke down macronutrient and calorie requirements in detail. So far, you’ve cut your holiday sugar consumption by 50%. Now is the time to take it further. Remember the requirements established in Part 2 about fat? That’s 37.5g per day for men and 25g per day for women. If your primary goal is fat loss, take these numbers and bring them down even more, to 25g per day for men and 18g per day for women.

A good rule of thumb is to think in terms of single-digit grams of sugar for anything you eat. For example, stick with plain Greek yogurt only, and if your choice has 7g sugar per serving, can you go lower? What about 5 or 6g? Even better, what about 2g? There are a few brands out there that go that low without compromising taste. 

If muscle mass is your primary goal, and you’re not gaining any fat, you won’t need to go any lower. If sugary carbs have an advantage, it’s that they are important before and right after your workouts. 

5% Supplement Suggestions

In Part 3, we introduced you to 5% Nutrition’s Build Your Own Stack. No doubt you’ve taken advantage of it, and you should be set for a while. At this point the most important thing is consistency. You have to be consistent with your workouts, your nutritional program, and your 5% Nutrition supplement program. Build consistency, follow the program, and you will achieve your goals!

Recap

In Part 5, we will move into Phase 3 of our workout program. It’s going to be a big change. Our nutritional and 5% Nutrition supplement approach both look good. As noted, consistency is key. Another key is dedication. The change in Part 5 gives you a flexible routine you can work with. The routine as presented in Part 5 can be adjusted to your specific goals after you’re done with our exclusive 6-Week Program For The New Year. In the meantime, don’t forget to stock up on your 5% supplements so you’re ready to move to the next level!