Potent, powerful and anything but boring. This hardcore fat burning, strength and core building workout will leave you looking and feeling great.
Workout Summary
  • Main Goal
    Lose Fat
  • Workout Type
    Full Body
  • Training Level
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout45-60 minutes
  • Equipment Required
    Barbell, Bodyweight, Dumbbells, Other
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

After 8 months of trial and error, using my body as a guinea pig, experimenting with this routine, with that routine, different foods, supplements; all of this lead me to the following workout I am sharing with you.

I train 6 days per week, with a focus on core strength, calisthenics and cardio. My aim is to build a muscular physique over a long period of time, but also keeping my athleticism. I am not a fan of having all these muscles if they can't be put to use.

I also like sensible training. Honestly, in the real world when will I be curling my bicep on a daily basis? So doing this makes no sense to me.

I would like to mention that it's also important to keep setting little goals. You also want to increase overall strength, and be challenged whilst staying motivated and excited.

Core, Strength And Fat Burn Workout

Full body (main muscles) and core workouts are performed every other day, with a lighter session working smaller muscles on the "off" days. There is one complete day of rest on Sunday. I also stretch for flexibility before each workout, a solid 15 - 20 minute stint.

  • Day 1 - Full Body and Core
  • Day 2 - "Light" Sessions
  • Day 3 - Full Body and Core
  • Day 4 - "Light" Sessions
  • Day 5 - Full Body and Core
  • Day 6 - "Light" Sessions
  • Day 7 - REST
Full Body
Full Body and Core
Exercise Sets Reps
Deadlift 5-6 10-12
Squat 5-6 10-12
Bench Press 5-6 10-12
Push Up AMAN 100 Total
Pull Up or Chin Up AMAN 100 Total
Dip AMAN 100 Total
Light Sessions and Core
Light Sessions
Exercise Sets Reps
Shoulders - 2 Exercises 3 10-15
Biceps - 2 Exercises 3 10-15
Triceps - 2 Exercises 3 10-15
Push Up AMAN 100
Pull Up or Chin Up AMAN 100
Dip AMAN 100
Rowing 500 m Intervals (Hard) or... 4-6 2-3 km
Rowing (Long)   4-6 km
Cable Crunch 3 15-25
Weighted Side Bend 3 10-15
Leg Raise 3 15-25

AMAN =​ As many sets as needed. Get to 100 reps total using any number of sets.

Deadlift, Squat and Bench Press Sets

Deadlifts, squats, bench press sets work as follows:

  • Set 1 - Light
  • Set 2 - Medium
  • Set 3 - Heavy
  • Set 4 - Max weight for the day @ 10-12 reps
  • Set 5 - Medium
  • Set 6 - Light

For example, if your max bench press set was 225 x 10-12 reps, a sample approach might be:

  • Set 1 - Bench Press 135 x 10-12 reps - Light set
  • Set 2 - Bench Press 160 x 10-12 reps - Medium set
  • Set 3 - Bench Press 180 x 10-12 reps - Heavy set
  • Set 4 - Bench Press 225 x 10-12 reps - Max set
  • Set 5 - Bench Press 160 x 10-12 reps - Medium set
  • Set 6 - Bench Press 135 x 10-12 reps - Light set


Alternate between interval (HIIT) and low intensity cardio. 500 meter intervals are performed as fast as possible, in a HIIT cardio fashion. The next training day you will perform a long rowing session of 4-6 kms at a comfortable, steady pace. You may also substitute in any cardio form of choice including swimming, sprinting and running, etc.


Ultimately, the goal of this workout is to build a powerful core, lean muscle, and to burn body fat. Remember that what you feed/fuel yourself with will either aid or hinder your results. I keep track of food intake and eat extremely well to fuel my body. Because of this my recovery is solid.

Also, I recommend doing additional cardio outside the realm of this routine. Play sports and stay active. Your results will continue to come.

Posted on: Thu, 10/04/2018 - 09:04

After doing deadlift there is great pain in my lower back.should I be doing some relaxing excersice or stretch before I shift to squats.ease do tell.

M&S Team Badge
Posted on: Fri, 10/05/2018 - 11:35
Posted on: Mon, 08/20/2018 - 15:06

Love how you call them "light" sessions! Great workout though, I'm no where near being able to do 100 pull ups in one session but it'll be good to see my progress.

Posted on: Fri, 11/06/2015 - 15:11

Man, i started this workout this week and it is awesome! I have been looking for something that matches the intensity of the workouts we did as college athletes and this is a perfect fit for me! I love how challenging it is and how hard you I get to push myself. Thank you for sharing this program with us!

The Gnatfly
Posted on: Thu, 03/12/2015 - 15:54

I did the whole body session today. After those big lifts, I could only manage about 20 reps each of the body weight stuff. This is definitely going to be my routine for the next couple of months.

Posted on: Fri, 10/17/2014 - 09:34

I have a goal of losing 40 pounds in 90 days, using your plan, and a specific diet. Any suggestions?

Posted on: Thu, 10/09/2014 - 09:41

Hmm, many reps on deadlift followed up with a lot of reps on squats? I'm sure not many backs can tolerate such high volume on the erector spinae muscle (lumbar). AND, if u want to train squats and deadlifts on the same day; START with squats

Posted on: Thu, 07/31/2014 - 02:16

This seems like a great workout.... If your training to be a navy seal lol. I think an unmodified version of this would be a bit overkill for the average dude. The 100 push-ups/pull-ups/dips is a lot and you'd need to be in great shape to even complete all of these in a reasonable amount of time. I wouldn't recommend doing that more than 3 times a week. Your body must recover to add muscle.

Posted on: Tue, 06/24/2014 - 11:22

what is i want to do sprints?
do i do:
sprint 30sec and then jog 15sec do this for 8 cycles.

Posted on: Sat, 04/05/2014 - 15:04

What kind of diet are we supposed to have with this? If I want to try to burn fat while retaining (maybe adding a little) muscle, should I aim for my normal daily maintenance intake or lower

Edward Davila
Posted on: Tue, 02/25/2014 - 11:59

What is the rest periods between sets?

Posted on: Fri, 02/07/2014 - 16:58

Hey I am trying to get back intro shape for a wrestling tournament and I am actually trying to drop ten pounds as well as tone my abs better. The toning I know will take time but I want to go down the pounds before the tournament in april. Could you send me a good healthy diet plus your best weight loss routine. I will be training wrestling as much as possible so I only need the weight loss for now and I am going to bring this workout in as my strength routine.

Posted on: Sun, 11/24/2013 - 02:16

Glad to see these routines outside concertine wires. I have a similar plan. Not impossible but gradual progression towards training apex failures. Time and commitment to self preservation is your currency.

Posted on: Wed, 10/02/2013 - 05:21

One more question ....i am unable to do chin ups.what should i do for that ? any alternative or method ?

And thanks for sharing such a wonderfull and best workout .according to my opinion.

Posted on: Wed, 10/02/2013 - 05:19

Sir i am having a man boobs,too much fat on chest, Will this workout fits on me ? do you recommend me any other workout or exercise for my chest ?

Posted on: Tue, 10/01/2013 - 19:30

Just did full body workout day and man i am so dead!! Great work out man . No more of pointless exercises this gets down to the basics

Posted on: Wed, 09/18/2013 - 06:31

i am doing this workout from last one month but unable to do it completely due to shortage of time. i consult about this workout with my trainer and tell him about my aim to get the hard body. but he was not agreed on this training but i feel a little improvement in my body. dear steve, may u please elaborate either i should follow this workout or any other set of workout are there.

Stuart Maddox
Posted on: Mon, 09/02/2013 - 19:05

How much weight are you using for the "light sessions" exercises you do? is a percentage of what you could max for the exercise fro 10-15 reps or what?

Posted on: Mon, 08/19/2013 - 05:18

if i unable to do the dips so what impact it would create and how i can cover it. And i am unable to do 100 pull ups and push ups so what should be the necessary action plan.

Posted on: Fri, 08/09/2013 - 18:42

Love your ideas. Any tips on supplements?

yeah right mike
Posted on: Sat, 06/01/2013 - 19:15

are we talking about rowing like in a lake or what? cause i dont know how the hell you would measure dumbell rows for a distance. unless you only multiply your reps by how much youre raising the weight, seems a little irrational to me. but maybe thats just me.

Posted on: Tue, 05/21/2013 - 05:22

Guys there is no such thing as over training your body! You think Spartan Warriors became the best in the world because they were worried about rest day! get a grip! This guy has shared his gym routine with us that doesn't mean you say its wrong! Weak weak individuals!

Posted on: Sun, 05/19/2013 - 08:40

Hi there,

Just wondering how long this workout takes on average? And on the light day, do you have to incorporate 2 different exercises for each muscle group?


Posted on: Thu, 05/16/2013 - 14:10

hi what sort of rest time do you have between sets?

Posted on: Wed, 05/08/2013 - 06:45

i wish you guys had an app would be so useful in the gym

David Coote
Posted on: Mon, 05/06/2013 - 10:01

How much weight should I be using in regards to the he weighted exercises?

Posted on: Mon, 04/29/2013 - 13:09

My gym doesn't have a rowing machine, any ideas what I can substitute for this?

David Coote
Posted on: Wed, 05/08/2013 - 13:39

The gym should have a universal setup with a sit down pull for back... try that .

Posted on: Fri, 04/26/2013 - 18:19

i started this workout 2 months ago and i have had awsome results. i started at 265lbs and a 40 in waist. i am now down to a 36 in waist and 235lbs but i also added swimming 1 mile every Monday, Wednesday, and friday. tuesday, thursday, and saturday i run 3-5 miles i have also gained alot of muscle with this workout too. i recommend this for people want to loose and gain muscle

Mike u
Posted on: Thu, 04/25/2013 - 02:37

If I do not have a row machine what is a good Cardio to replace and how much to replace with

Posted on: Fri, 04/19/2013 - 21:53

I've been doing this for a few weeks now and already am progressing. I'm busy with school and whatnot so I only do it 4 days a week with a vigorous calisthenics workout on the 2nd day of the 3 day rest. Recovery has never been an issue. I'm 32 and about 85 lbs over weigh. Eating right and staying consistent are key

Posted on: Fri, 04/19/2013 - 03:25

hey,i am very interesting for this workout but i need to know the best supplements
needed & how many times should i take?
also need to know if (xtend) supplement only enough & how many times should i take?

Posted on: Sun, 04/14/2013 - 15:16

On full body days what is the rest period in between sets? thanks

Posted on: Sat, 04/13/2013 - 20:30

patience is something i don't have...since ages that if i don't see results in the first days..i give up. That's why i cant go on any system cause I can't set my mind, that results will come only after biiig time!! I failed all exercise systems, p90x , insanity, running. My diet isn't bad but because I can't see results, i blame diet, so why be on diet if there isn't any results. Its a vicious cycle that i wish i could reprogram in my head
i wish i could have some results in some days so I could get stick to it.

Posted on: Wed, 04/10/2013 - 02:38

Do you do cardio everyday ??

Tyler Parker
Posted on: Thu, 03/28/2013 - 04:31

If I wanted to replace deadlifts with power cleans would that matter that much?

Posted on: Sun, 03/24/2013 - 16:40

im new to attepting to get fit, and u talk about the workout itself and its great i love it im going to try it monday. how much cardio should i be doing alongside this workout?

Posted on: Sun, 03/24/2013 - 02:18


This is an outstanding routine with an emphasis on core strength. Core is often overlooked and entirely essential for fully functional strength. I've been in and out of the gym for years and would recommend this over most routines.


Posted on: Sat, 03/23/2013 - 17:16

Did this workout today and it motivated me to incorporate more push-ups and pull-ups in all my routines. I like to switch up these muscle + strength workouts so I may not be doing this particular one everyday but at least twice a week. Thanks for the workout plan.

...and while hitting 100 for each is exhausting, you feel great afterwards. My gf used the weighted assistant bench to complete this routine, so if you can't hit that number get alittle help.

Posted on: Thu, 03/21/2013 - 03:46

I just have to give a heads up for this, this workout is amazing and is a great routine for people like me who don't like bulking up and prefer a lean athletic build. Took me a little less than 3 months for noticeable results without supplements and now I use this routine as a template for modified workouts.

Posted on: Tue, 03/19/2013 - 11:50

Question about the cardio. Is the cardio meant to be something you do everyday? Like on day one do 500m intervals, then do the long 5k on light sessions? Btw half the reason I went with this workout is bc I'm former rower. It's a great full body workout!

Mark Sanders
Posted on: Sat, 03/16/2013 - 08:09

I have been adviced to work mchest one day a week set's around 14 working light to heavy than back to light 'yes' , I use to go to Wow and I use to work My chest daily with ' RAW' / I was strong 315 lbs incline bench 6 reps , 130 lbs pully pull over straight arm but I had little rezilt seen , little to no recovey

Mark Sanders
Posted on: Sat, 03/16/2013 - 08:09

I have been adviced to work mchest one day a week set's around 14 working light to heavy than back to light 'yes' , I use to go to Wow and I use to work My chest daily with ' RAW' / I was strong 315 lbs incline bench 6 reps , 130 lbs pully pull over straight arm but I had little rezilt seen , little to no recovey

Posted on: Sat, 03/09/2013 - 21:24

looks like a great work out just quick question to clarify. On light days where it shows shoulders biceps and triceps 2 exercises 3 sets 12-15 reps. Thats 2 different workouts doing 3 sets a piece per muscle group correct?

Posted on: Mon, 03/04/2013 - 15:42

I have been training for 5 months now, but there is no way I can do all these exercises, in a one day, c'mon is this for an Olympic athlete? I like the routine but I don't have energy (even though I'm eating like a pig) for all these. My question is, I tried to lower the sets (of shoulders exercise and down) but then if i make only 2 sets I'not feeling them burned. I'm 5'9 tall and weight 154 lb. What can I do?

Posted on: Mon, 03/04/2013 - 01:15

i just got to know this site and i looking for transform my body .and i m sure this will really gonna help me

Posted on: Sat, 03/02/2013 - 22:00

So your doing 100 dips. Pull-ups and push-ups a day??

Cory Santos
Posted on: Wed, 02/27/2013 - 12:26

Im 6'1 390 #, Im pretty mobile, strong upper and lower, However, should i start off by trying to complete as much as i possibly can. I dont think i can complete it all. Thats what is discouraging to me. I feel like I cant complete them all, therefore I feel the need to give up.

Mike Keefer
Posted on: Thu, 02/14/2013 - 17:06

After 2 1/2 months of following this regimen I have developed a much stronger core. That is the goal of the regimen. I suggest building up to 100 pull ups. I started out super setting several of the exercises. That combination was too much. Stick to the original routine. I can see using this program every six months to build core muscle groups.

Posted on: Thu, 02/14/2013 - 16:23

is this workout good for getting bigger??