3 DAY SPLIT +PLUS+ - 30 DAY RUSH FAT LOSS

PapaRob

Nov 20th 2019

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3 DAY SPLIT +PLUS+ - 30 DAY RUSH FAT LOSS

DOWNLOADS/VIEWS: 57/6292

RATING: 45 (FROM 11 JEFIT MEMBERS)

2 DAYS - Cutting - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

*****************PURPOSE OF THIS ROUTINE*****************

This is a cutting routine that is designed specifically for fat-loss and sculpting your ideal body appearance with main goals centered on health, flexibility, and strength.

*****************HOW THIS ROUTINE WORKS*****************

Extra concentration is emphasized on Abs and Cardio that is separated from strength training by 6 hours minimum.

This split routine packs a lot of work into each week but allows down cycle for recovery for each muscle group.

It is a Tuesday/Thursday/Saturday Strength Training split with each day of the week split between upper and lower body exercises. On the lower body days, compound exercises are focused to stimulate the body to releasing growth hormone to maintain strength while dieting. Growth hormone will also allow for muscle growth and enhanced fat loss to get that desired cut and lean look.

When you start the routine you will start on Week 1 - Upper Body on Tuesday and continue with Week 1- Lower Body, etc... As you reach Week 2 and finish week 2, you will return right back into Week 1 until you have reached your desired lean/cut results.

The Abs are done on the non Strength Training days. A Cardio is set for EVERY day but should be done at least 6 hours separated from Abs or Lifting routines to provide maximum stores in the tank for these activities. I like to mix up my cardio so I provided several to choose from...Only one per day is intended for this program.

*****************LOADING*****************

Try to achieve weight loads at about 70% 1RM.

The 4 reps X 6 sets exercises are keyed for the JEFIT Benchmark Exercise Progress measures that can be used to set goals and track weight progression.

The remaining exercises follow the 8 reps X 3 sets sessions. These are designed for maximum effect on maintaining muscle mass while reducing fat

Reference the 24-50 Principle of lifting by Dr. Chad Waterbury.

*****************DIET AND OTHER NOTES*****************

Diet is as important to this routine as performing each exercise with as much intensity as possible. For an individual to see results from this routine that they are doing, it is necessary to eat a clean and healthy diet to enhance results. With a cutting routine it is necessary to take twice the amount of protein in as you are taking in carbohydrates. It is also important to have one carb loading day throughout the week to confuse the body, thus stimulating metabolism and fat loss.

Make sure that you log and track your diet to maintain proper calorie, carbohydrate and protein intake, this will help attain desired results.

By performing your cardio in the beginning of the routine and early in the morning (before eating) your body will use any stored fat as fuel rather than any carbs/food that you eat throughout the day.

First and Third Week - Upper Body 11 exercises, 1 hr 20 mins

Walking	0x0 reps	rest: 10s
Barbell Bench Press	6x4 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s

Second and Forth Week - Lower Body 9 exercises, 1 hr 4 mins

Walking	0x0 reps	rest: 10s
Machine Leg Press	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Barbell Standing Calf Raise	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Glute Kickback	3x8 reps	rest: 120s
Barbell Squat	6x4 reps	rest: 30s
Machine Seated Leg Curl	3x8 reps	rest: 30s

First and Third Week - Lower Body 8 exercises, 1 hr 2 mins

Walking	0x0 reps	rest: 10s
Smith Machine Squat	6x4 reps	rest: 60s
Smith Machine Deadlift	6x4 reps	rest: 60s
Smith Machine Split Squat	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s

Second - Forth Week - Upper Body 12 exercises, 1 hr 34 mins

Walking	0x0 reps	rest: 10s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell Decline Fly	3x8 reps	rest: 60s
Dumbbell Pullover	6x4 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Curl	6x4 reps	rest: 60s
Dumbbell Concentration Curl	6x4 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s

First - Third Week - Upper Body 13 exercises, 1 hr 32 mins

Walking	0x0 reps	rest: 10s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 60s
EZ Bar French Press	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s

Second - Forth Week - Lower Body 10 exercises, 1 hr 14 mins

Walking	0x0 reps	rest: 10s
Smith Machine Hack Squat	6x4 reps	rest: 60s
Smith Machine Deadlift	6x4 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Smith Machine Reverse Calf Raise	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s

* * * * * R E S T * * * * * D A Y * * * * * 0 exercises, 0 min

Abs - Monday, Wednesday, Friday 11 exercises, 1 hr 15 mins

Walking	0x0 reps	rest: 10s
Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Cable Wood Chop	3x8 reps	rest: 60s
Cable Side Bend	3x8 reps	rest: 60s
Weight Plate Rotation	3x8 reps	rest: 60s
Weighted Side Bend	3x8 reps	rest: 60s
Bent Knee Hundreds	3x8 reps	rest: 60s
Cable Upward Chop	3x8 reps	rest: 60s
Parallel Bar Hip Flexion	3x8 reps	rest: 60s
Windshield Wipers	3x8 reps	rest: 60s