Body-Comp Blitz

Six Weeks to More Muscle, Less Fat, and Probably Some Extra Time In Front of the
Mirror
by

!"#$%&"'($)*++"

They say you cant do two things at once. They say you have to focus on a single goal. They
say you cant lose fat and gain muscle at the same time.
They say things like, if you chase two rabbits, both will escape.
They console you with clichs and platitudes, like the idea that body transformation is, at best,
two steps forward, one step back, repeat. Repeat ad infinitum, that is.
Well, THEY got it wrong.
What if youre NOT doing two things at once? What if you are focusing on a SINGLE goal?
What if that one, SINGLE goal happens to be get a better bodyfast? And what if, to you, a
better body means more muscle AND less fat, at the same time?
Thats one goalone achievable goalso far as Im concerned.
Let me just qualify this for a second. Im not suggesting that you can gain muscle and lose fat as
a rule. Ive been at this game too long to believe that, and Im too honest to try and convince
you something that I dont believe.
I am not saying that a person who has never worked out can do a single program and wind up
being a shredded bodybuilder. I am also not saying that the regular trainee who wants to look
like Brad Pitt can do so using any run of the mill program from a muscle magazine.
What I AM saying is: under the right conditions, with the right program, for a short period of
time, it is VERY possible to pack on a few pounds of muscle while dropping some fat.
What I AM saying is: it IS possible, with the right program, for the right period of time, to
radically change your body.
What I AM saying is: this is that program. This is that time.

Enter: the BLITZ

Body-Comp BLITZ is your 6-week rapid fire plan of attack, focusing on a single goal: full body
re-composition. In other words, this program is not going to change what you weighit is going
to revolutionize how you look.

Body-Comp BLITZ is not a catch all program designed to help beginners get into shape. Nor is
it a super-advanced program that only elite level athletes can use.
This program is for YOU the person working out who wants to take their physique to the next
level.
Forget 2 steps forward, 1 step back. In the next 6 weeks, Body-Comp BLITZ is going to propel
you 5 steps closer to your goal of having a body that makes you resent having to wear clothes in
public. Which, by the way, is a law they actually enforce. If you were wondering.
The Program
With a combination of heavy lifting, explosive movements, dynamic exercises, and bodyweight
training, Body-Comp BLITZ has been used to strip off anywhere between 5-10 pounds of fat
while ADDING some muscle mass, due to careful programming.
The BCB program is designed with a few things in mind: stimulating muscle tissue to create an
environment suitable for muscle growth; and increasing the overall metabolic process to burn
fat without entering into an energy deficit that would make hypertrophy impossible.
To that end, you will spend the next 6 weeks training 3 days per week, on a program that
rotates 7 unique workouts based on 4 different training methods.
That sounds like a lot of weird math, but ignore that.
Focus instead on this math: if you lost 5 pounds of fat and gained 5 pounds of muscle, youd
weigh the samebut can you even begin to imagine how good you would look? Can you
mentally calculate the kind of impact changing your body composition in that way has on your
physique?
No need. Youll find out in 6 weeks.

Body-Comp BLITZ Methods

Heavy Training
Lifting heavy weight is an integral part of training for muscle growth. An in depth discussion
of the process by which training stimulus results in muscular hypertrophy is a bit beyond the
scope of this discussion; however, it must be mentioned that training with heavy loads (roughly
60-80% 1RM) has certain benefits. Chief among these is an obvious increase in strength.

In addition, heavy trainingused properlyhas tremendous applications to increasing size.

Although lifting heavy necessitates utilizing lower reps, by keeping the volume (relatively) high
with a great number of total sets, we allow for enough microtrauma to induce hypertrophy.
On top of that, the aforementioned strength increase allows us to lift more weight when we use
higher rep training, allowing for continued future gains.
If that werent enough, there are hormonal considerations as well. That is, heavy lifting
(particularly with larger muscle groups) releases a lot of our favorite hormones: testosterone,
IGF-1, and Growth Hormone. These hormones increase both the rate of hypertrophy and the
speed at which you lose fat.
Finally, training with heavy loads increases both neurogenic and myogenic muscle tone. The
more relevant of these two is myogenic, which can be defined as residual tension in a muscle at
rest. That is, once you are lean enough, having a high level of myogenic muscle tone will give
you a harder, leaner, more impressive physiquethe lithe, fit look of an athlete we all want.

Descending Pyramid Training

Pyramid training is a method that has been used for decades by some of the worlds most
successful athletes. In fact, Arnold Schwarzenegger was an advocate and used pyramids
extensively in his training.
The idea of pyramids is pretty simple: do short sets with descending numbers of reps, allowing
you to do perform a good deal of work in minimal time, all while having built in rest periods.
Here is an example with bicep curls: curl a weight with you left arm 5 times, then with your
right arm 5 times. Then 4 with your left, followed by 4 with your right. Repeat for 3, 2, and 1.
This is a rather clever protocol when you use the right weight.
In the example above, let us say you were using your 10 rep max, which in a dumbbell curl
might be 25 pounds.
If you perform a normal set of 10 reps, you are lifting a total of 250 pounds (10 reps X 25 pounds
= 250 pounds lifted). Not too bad.
Let us say you use that same weight for a descending pyramid.
You are lifting that same 25 pounds, but for a total of 15 reps (5 +4+3+2+1 = 15). You are able to
lift your 10RM for 15 reps because of the rest periods that are built into the protocol, and so you

are able to recover and keep working. More to the point, over that set, you will have lifted a
total of 375 pounds.
With descending pyramids, you are doing more work, more reps with a weight you normally
could not lift that number of times, all for more total weight lifted; given those factors it is not
difficult to see how this method can lead to significant muscle growth.

In addition, because you are doing more work with challenging weight, and more work overall,
this is a very calorically expensive training method; of obvious benefit for fat loss, nutrient
partitioning, and body re-composition.

Bodyweight Training
Before the inception of weights, machines, genetic engineering, time travel, light sabers, or the
Internet, people who wanted to get big and strong had to train using only their bodyweight.
Although it originated out of necessity, this training method continues to be used because of
its efficacy.
The methodology of bodyweight training has a long and storied history, particularly in military
settings. From the Spartans to the Romans to the Navy SEALS, bodyweight only training has
been a consistent component of the methods of nearly every military organization from
antiquity to the present.
Admittedly, this is due in part to the inexpensive nature and the inherent convenience of not
needing any equipment and being able to perform these exercises anywhere. However,
expense and convenience notwithstanding, bodyweight workouts are undeniably effective for
everyone from new recruits to drill sergeants.
Outside of being used in the training of the worlds greatest warriors, bodyweight workouts
continue to be used in the athletic training world, and are a key component of many of the best
fat loss and muscle gain programs available, anywherelike this one.
Within the context of the Body-Comp BLITZ program, bodyweight training was included for
two reasons. Firstly, the aforementioned fact that bodyweight exercises have been empirically
proven to be effective. Secondly, (speaking generally) bodyweight exercises are fundamentally
different from most weight bearing exerciseseven when the same muscles or movement patterns
are involved.
As an example, I dont think anyone would debate that there is a tremendous difference
between a bodyweight pull-up and a machine pull-down.

This fact remains true despite the fact that the same musclesthe latissimus dorsi, teres major,
rhomboids, et al.are involved; this will also remain true if one were to use the same load.
That is, use weight on the pull-down comparable to your bodyweight, which acts as the load on
the pull-up.
Of course, this raises the question: why are they different?
Most bodybuilders or athletes or general gym d-bags will tell you its a matter of pull-ups being
hardcore and pull-downs being kind of a wussy exercise. That argument is obviously not
grounded in science, but the reasons why it is stupid isnt really relevant to your goals.
Instead, lets focus on something substantial.
Bodyweight exercises like pull-ups, push-ups, squats, lunges, and the like belong to a group of
movements known as closed kinetic chain exercises. These are exercises performed where the
hand or foot is fixed or in constant contact with a surface, and does not move relative to the
body. Speaking generally, you are moving your body towards or away from an object
Compare these with exercises like the pull-down, bench press, leg press, or leg curls, which are
known as open kinetic chain exercises. In contrast to CKCEs, open chain kinetic exercises are
performed without the movement hand or foot being fixed, and instead allow movement
relative to body position. In this case, you are moving something either towards or away from
your body.
This differentiation is of vital importance when considered within the context of a complete
training paradigm.
Going back to the example of the pull-up (CKCE) versus the pull-down (OCKE) we want look
at the total picture. Physiologically, pull-ups require more in the way of coordinative ability and
stabilization.
More importantly: from a neurological standpoint, there is a tremendous difference between
pulling yourself towards a fixed object and pulling an object towards yourself in a fixed
position.
While a complete discussion of what those differences are is a bit beyond the scope of this
writing, there is a central point to make: incorporating bodyweight closed kinetic chain
exercises into training programs stimulates your nervous system in a way that is completely
different from open chain kinetic exercises.
This has numerous benefits. Exposing your nervous system to different types of stimuli helps to
increase overall neurological efficiency; therefore doing CKC exercises like a push-up will have
carryover to and help with increases in OKC exercises like the bench press. Over time, this will
help you increase both strength and mass.

In addition, the neurological stimulation activates muscle tissue in a different way, allowing for
greater total recruitment. This is great for hypertrophy, but also increases energy expenditure
and fat loss.

High Speed Dynamic Training

Dynamic training is probably the largest part of what we do for fat loss at my facility. In fact,
the idea of Dynamism is one of the main components of what makes the training protocols at
Roman Fitness Systems.
Because it is a somewhat nebulous term, Ill just briefly describe how we use the phrase
dynamic training within the context of our fitness programs.
For Roman Fitness Systems, dynamism is essentially the principle of using movement to
increase the ability to move. That is, using a combination of explosive exercises, speed drills,
and numerous varietals of traditional methods, we seek to improve explosiveness, agility,
dexterity, and mobility.
This of course is all while focusing on fat loss, muscle gain, or both.
With Dynamic training, we seek to use as many compound exercises, hybrid and combination
movements and complexes as possible to meet our goals. Nearly every exercise is performed
standing, and the majority of the selection of exercise have the idea of increased movement
involved.
Suffice it to say that my belief is this: if your goal is decreased fat or increased fitness, you are
doing yourself a grave disservice if you are performing even 20% of your exercises with your
feet rooted to the ground, you are probably getting 50% of the results you could be.
With Body-Comp BLITZ in particular, almost all of the workouts have a lot of built in
dynamism. So, to spice things up a bit, the dedicated Dynamic Training sessions each have an
upper or lower body focus. Not only will these workouts be incredible for losing fat quickly,
they will also allow for a good deal of muscle growth.
As an added benefit, because of the structure of the dynamic training sessions, they are also
somewhat intentioned to increase overall strength endurance. That is, you will be able to do
more reps with a given weight at the conclusion of Body-Comp BLITZ, which has implications
for further hypertrophy down the line.

Cardio Concerns
Okay, so its a fat loss program. Obviously I cant let you get away without doing a little cardio.
Dont bitch too much, its actually not bad.
Im not going to write too much about it, because the only thing lamer than having to do cardio
is writing about having to do cardio.
Youll be doing one High Intensity Interval Training cardio workout per week, and one
moderate intensity cardio session per week. Both are included, so just do them on the assigned
days and watch the fat melt off.
You may whine about doing cardio for the next 3 seconds.
3
2
1
Okay, done. Enjoy your cardio.

!"#$%$&#'()*$+#,,-./,
Workout 1 Heavy Training
Circuit A
Set-Up: Casually Alternate between A1 and A2; once again, there is no need to time rest
periods, just dont waste time hanging out by the cardio area trying to catch the attention of that
chick on the ellipticalshe has a boyfriend. Trust me, I asked. After your last set of deadlifts,
perform mountain climbers for 120 seconds.
A1) Push Press 6x6
A2) Deadlift 6x4
Mountain Climbers 2 minutes
Circuit B Perform B1, B2, B3 sequentially, resting 60 seconds between exercises and 180
seconds between circuits. Perform this circuit 5 times, for a total of 5 sets each exercise.

B1) Barbell Bent Over Row 5x5

B2) Barbell Front Squat 5x5
B3) Push-up Position Plank 5x45 seconds
Circuit C Alternate between exercises, resting 30 seconds between each. Perform this circuit
twice, then proceed to the jump rope.
C1) Alternating Reverse Lunges 2x25
C2)Explosive Push-Ups 2 x as many reps as possible
Finish this workout with 5-10 minutes of jump rope work, performed as quickly and efficiently
as you can. Only rest when you mess up and catch your shoe with the rope. Rest a minimally
as possible, and continue.

Workout 2 Descending Pyramids

A) Same Side Dynamic Lunges
Sets: 5
Reps: 5, 4, 3, 2, 1
Set-Up: Using your 10 rep max, perform 5 forward dynamic lunges with your left leg, then 5 for your
right leg, then 4 for your left leg, etc. Coin
This circuit is to be performed twice, with 60 seconds of rest between them. After the second circuit,
proceed immediately to Circuit B.

B1) Plank
B2) Push-Ups
Sets: 5
Set-up: Perform a plank for 30 seconds, then 20 push-ups. Without rest, transition back to the plank and
hold for 25 seconds, follow by 15 pushups. Perform a plank for 20 seconds followed by 10 pushups.
Perform a plank for 15 seconds followed by 5 pushups. Perform a plank for 10 seconds followed by as
many pushups as possible.
Perform this circuit only once. Rest 120 seconds and proceed to C circuit.
C1) Bicep Curl
C2) Dumbbell Top-Squat
C3) Overhead Press
Sets: 6
Reps: 6, 5, 4, 3, 2, 1

Perform 6 bicep curls. At the top of the last curl, secure the dumbbells on your shoulders and perform 6
dumbbell top-squats. At the apex of your last squat, press the dumbbells overhead for 6 reps. Drop the
dumbbells back down to your sides, and perform 5 bicep curls. Proceed this way until you have
completed all reps.
This circuit is to be performed twice, with 60 seconds of rest between each. After the second circuit,
proceed immediately to Circuit D.

D1: Bulgarian Split Squat

D2: Front Raise
Sets: 4
Reps: 4, 3, 2, 1
This circuit is to be performed three times, resting 30 seconds between each circuit.

Finish this workout with 5-10 minutes of jump rope work, performed as quickly and efficiently
as you can. Only rest when you mess up and catch your shoe with the rope. Rest a minimally
as possible, and continue.

Workout 3- Bodyweight Only Training (With Pulse Reps)

A1) Parallel Bar Dips with Pauses 15 reps
Description: Pause 1 second at the bottom of each movement, and 2 seconds at the top

A2) Push-Up Position Plank 30 seconds

core

Description: In the locked out position of a push-up, hold a plank for 30 seconds. Focus on keeping your
as tight as possible and your body in a perfectly straight line.

A3) Spiderman Lunges 10 reps each Leg

A4) Push-Ups 15-20 reps
A5) Push-Up Position Plank 30 seconds
A6) Pulse Push-Ups - Failure
Description: Instead of doing full push-ups, perform only ! of the range of motion. That is, from push yourself only from
the floor to ! of the way for as many reps as possible

Perform A1-A6 sequentially. Do not rest between exercises, but rather transition smoothly from
one to then next. Rest 60 seconds and move on to circuit B.
B1) Single Leg Romanian Deadlift 20 reps per leg
Description: Perform 20 consecutive reps for one leg, then the other. Focus on form and move slowly. Concentrate on
flexing and squeezing the working hamstring on your way up.

B2) Reverse Lunges with Pulse Reps 10 reps/20 pulses

Description: Perform 20 consecutive reps for one leg; after the last rep, perform 20 pulses
motion. Repeat for the other leg.

B3) Plank 60 second

B4) Mountain Climbers 60 seconds

at the top of the range of

Perform this circuit twice, resting 60 seconds between each. Rest 120 seconds and proceed to
circuit C.

C1) Pull-Ups As many reps as possible

C2) Push-Up Position Plank 30 seconds
C3) Chin-Ups As many reps as possible
C4) Inverted Rows, Pulse Reps Only 25 pulses
the

Description: From the top of the Range of Motion (chest touching bar), lower yourself ! of the way and pull back up
without pausing. Repeat this rapidly for 25 reps. Focus on flexing and squeezing all of the muscle of your upper back for
entire set.

Perform this circuit twice, resting 180 between each. During this rest period, perform the
abdominal exercise of your choice.

Workout 4 High Speed Dynamic Training with Upper Body Focus

A1) Incline DB Chest Press -10 reps
A2) DB Row on Incline Bench 10 reps
A3) DB Squat (both dumbbells) 10 reps
A4) DB Reverse Lunges (both DBs) 10 reps each leg
A5) Incline DB Chest Press 10 reps
A6) Single Arm DB Row 10 reps each arm
A7) DB Squat (single DB) 10 reps
A8) Single Arm DB Row 10 reps each arm
Set-Up: These exercises are to be performed back to back, with a little rest as possible, using the
same dumbbells for the entire circuit. Perform the incline chest press, then flip over on the
bench and perform a set of chest supported DB rows; stand up and perform 10 squats with
those same dumbbells. Without resting, transition immediately into the alternating reverse
lunges. After the lunges do another set of chest presses, then use the bench as support for a
single arm, single DB bent row. Using that same dumbbell, perform 10 squats, then 10 more
single arm DB bent rows.
Vomit.
Rest 3 minutes, and repeat this circuit one more time. Rest 3 minutes, and proceed to B.
B1) Seated Over Head Press 6 reps
B2) Alternating Forward Lunges 6 reps each leg
B3) Low Incline DB Chest Press 6 reps
B4) DB Rows on Incline Bench 6 reps

B5) DB Romanian Deadlifts 10 reps

B6) DB Push Press 6 reps
Set-Up: The same as circuit A. Transition as quickly as possible with as little rest as possible
between exercises. You should use weights roughly 10-15% heavier than your A circuit.
Perform this circuit 3 times, resting 2 minutes between each. After your second circuit, rest 3
minutes, and proceed to circuit C
C1) Wide Grip Pull-Ups 5-10
C2) Wide Spaced Push-Ups 10-15
C3) Narrow Grip Pull-Ups 5-10
C4) Narrow Spaced Push-Ups 10-15
C5) Wide Grip Pull-Ups As Many Reps as Possible
Perform this circuit only once.
Finish this session with the abdominal training of your choice.

Workout 5 Heavy Training

Circuit A
Set-Up: Casually Alternate between A1 and A2; there is no need to time your rest periods, but if
more than half a song on your iPod has gone by, youre being a little bitch. Pick it up. After
your last set, proceed to the jumping jacks. I hope you wore compression shorts, or your junk is
going to be flopping about rather tastelessly.
A1) High Incline Dumbbell Bench Press 8x3
A2) Wide Grip Weighted Pull Up 8x3-5
Jumping Jacks 500
Circuit B Perform 5 sets of hack squats, resting about 60-90 seconds in between each. If you
find you need longer rest periods, utilize the time with by performing one set of 10-15 reps of
the abdominal exercise of your choice. Dont dilly dally. Immediately after your last set,
perform the jump squat for two minutes. This is a contrast method that allows for increased
fiber recruitment due to something called post-activation potentiation. After your jump squats,
rest 60 seconds and perform 5 more sets of hack squats.
B) Barbell Hack Squat (minor heel elevation) 5x5
Jump Squats as many as possible in 120 seconds rest 60 seconds.
B) Barbell Hack Squat (minor heel elevation) 5x5

Circuit C Alternate between exercises, resting 30 seconds between each. Perform this circuit
twice, then proceed to the jump rope.
C1) Low Incline Neutral Grip Bench Press 2x25
C2)Inverted Row with 1 second pause at top 2 x as many reps as possible
Finish this workout with 5-10 minutes of jump rope work, performed as quickly and efficiently
as you can. Only rest when you mess up and catch your shoe with the rope. Rest a minimally
as possible, and continue.

Workout 6 Descending Pyramids

A) Bulgarian Split Squat
Sets: 6
Reps: 6, 5, 4, 3, 2, 1
Set-Up: Using your 12 rep max, perform 6 Bulgarian Split Squats with your left leg, then 6 for your right
leg, then 5 for your left leg, etc. You wind up doing 21 reps for each leg, so you are exposing yourself to
nearly 60% more stimulus than normal.
This circuit is to be performed twice, with 60 seconds of rest between them. After the second circuit,
proceed immediately to Circuit B.

B1) Hand Walk-Outs

B2) Jump Squats
Sets: 8
Reps: 8, 7, 6, 5, 4, 3, 2, 1
Set-up: Perform 8 hand walk-outs, moving back and forth as quickly as you can. At the end of your last
rep, stand up, and perform 8 jump squats. Immediately proceed back to hand walk-outs for 7 reps,
followed by 7 jump squats. Follow this method until you have completed all reps for all sets.
Perform this circuit only once. Rest 90-120 seconds and proceed to C circuit.
C) Push-Up/Renegade Row Combo
Sets: 4
Reps: 4, 3, 2, 1

Perform 4 push-ups (on dumbbells), then 4 renegade rows with your right arm. Perform 4 more pushups, then 4 renegade rows with your left arm. Perform 3 push-ups, then 3 renegade rows with your right
arm. Continue this pattern until you have completed all sets

This circuit is to be performed 3 times, with 60 seconds of rest between each. After the third circuit,
proceed immediately to Circuit D.

D1) Squat-to-Press
Description: holding dumbbells at shoulder level, perform a single squat; at the top of the squat, press the dumbbells over
head for a shoulder press. Lower the dumbbells back to shoulder level.

D2) Push-Up Position Plank

Sets: 6
Reps: 6/30sec, 5/25sec, 4/20sec, 3/15sec, 2/10sec, 1/5sec
Set-Up: Perform 6 Squat-to-Presses, then put the dumbbells down and get into a push-up position plank.
Hold this for 30 seconds. Pick up the dumbbells and perform 5 Squat to-Presses, then hold a plank for
25 seconds. Repeat this pattern until all sets are completed.
This circuit is to be performed twice, resting 120 seconds between each circuit.

Finish this workout with 5-10 minutes of jump rope work, performed as quickly and efficiently
as you can. Only rest when you mess up and catch your shoe with the rope. Rest a minimally
as possible, and continue.

Workout 7 High Speed Dynamic Training with Lower Body Focus

A1) Alternating Forward Lunges - 15 reps each leg
A2) Standing Overhead Press 10 reps
A3) DB Squat (both dumbbells) 10-15 reps
A4) Single Arm DB Row 10 reps each arm
A5) Alternating Reverse Lunges 10 each leg
A6) Single DB Squat 12 reps

Set-Up: These exercises are to be performed back to back, with a little rest as possible, using the
same dumbbells for the entire circuit.
This circuit is to be performed 2 times, with 120 seconds rest between. After y
B1) Standing Overhead Press 8 reps
B2) Alternating Forward Lunges 8 reps each leg
B3) DB Step-Ups onto Bench 6 reps each leg
B4) DB Flat Bench Press 6 reps
B5) Single DB Squat 12 reps

Set-Up: The same as circuit A. Transition as quickly as possible with as little rest as possible
between exercises.
Perform this circuit 3 times, resting 2 minutes between each. After your second circuit, rest 3
minutes, and proceed to circuit C
C1) Right Leg Bodyweight Bulgarian Split Squat 20 reps
C2) Right Leg Bodyweight Step-Up 15 reps
C3) Right Leg Bodyweight Single Leg Squat to Bench 5-10 reps
C4) Left Leg Bodyweight Bulgarian Split Squat 20 reps
C5) Left Leg Bodyweight Step-Up 15 reps
C6) Left Leg Bodyweight Single Leg Squat to Bench 5-10 reps

Set-up: Perform These exercises sequentially, resting 15 seconds between each. As listed,
perform all exercises for one leg, then all for the other. Focus on form and try to complete all
reps, despite the fact that itll hurt worse than the time you had to run the mile in 7th grade and
you puked on your shirt in front of the 8th grade girls soccer team and everyone called you
Retching Roman for 2 years. Not that that happened to me, Im just saying theoretically, it is
possible you may have gone through something like that.
Anyway, perform this only once. Rest 60 seconds and proceed to circuit D

D1) Barbell Stiff Legged Deadlift 10 reps

D2) Barbell Stationary Lunge 10 reps
D3) Barbell Stiff Legged Deadlift 8 reps per leg
D4) Barbell Stationary Lunge 8 reps per leg
Set-up: Perform these two exercises alternately, resting 60 seconds between each. After your
first set, increase the weight by 15% and perform a second set of each, resting 90 seconds
between each.
This circuit is to be performed once.
Finish this session with the abdominal training of your choice.

High Intensity Interval Training (HIIT)

Cardio Workout
Warmup 4 min jog
Work

Rest

30

10

20

10

20

20

10

30

10

10

10

10

10

50

10

60

20

60

10

40
30

Cooldown: 2 minute Jog, 1 min walk

The number on the left represents your work-timethat is, the amount of seconds you sprint.
The number on the right is the amount of time you rest.
Just go to a track, sprint for the prescribed amount of seconds, and for rest just slow it down
to a walk or very slow jog. When the rest time runs out, kick it back into a sprint. Complete all
of the work:rest segments, and finish up with a full sprint for 30 seconds. After that, cool down.

20 Minute Moderate Intensity Cardio Workout

0-/12#

3'4#/#,,

567

Warm up

3 out of 10

Warm up

4 out of 10

Warm up

4 out of 10

Moderate

6 out of 10

Moderate

6 out of 10

Hard

8 out of 10

Moderate

5 out of 10

Hard

7 out of 10

Moderate

4 out of 10

10

Hard

8 out of 10

11

Easy

3 out of 10

12

Hard

7 out of 10

13

Moderate

5 out of 10

14

Moderate

5 out of 10

15

Easy

4 out of 10

16

Moderate

6 out of 10

17

Crazy!

10 out of 10

18

Dying

2 out of 10

19

Less Dead

4 out of 10

20

That wasnt so
bad

3 out of 10

The above is your 20 minute Moderate Intensity Cardio Workout. You can tell, because I
cleverly labeled it 20 minute moderate intensity cardio workout. I know my classification
system is somewhat advanced, but if youve stuck with me so far in the program, I trust you to
keep up.
This is to be performed on a scale of subjective intensity. I like to use what we call the Rate of
Perceived Exertion. Basically, this is trainer talk for How Much This Sucks. So the warm up,
boring though it might be, is just a walk, which on a scale of 1-10 only sucks at like a 3.
Towards the end of the workout you do an all out sprint, which after 16 minutes of fluctuating
difficulty, sucks a whole lot.
Its pretty self explanatory.
So anyway, as you can tell, I generally feel that cardio is pretty lame. But it does help a bit in fat
loss.
Of course, Ive said time and again I dont think moderate intensity cardio is as good for fat loss
as HIIT; so why include it in the program?
Well, simply put, because adding more high intensity stuff on top of the program would
probably kill you. Or, at least, push you a bit towards over training. Basically, moderate
intensity cardio is a nice way to keep the fat loss going without breaking you down too much.
In addition, low and moderate intensity cardio workouts actually aid a bit in recovery,
particularly from leg workouts.
Still thoughseriously, its lame.

The Schedule
Below is a complete layout of how you will be spending the next 6 weeks. While it is not
written in stone, it IS written in the blood of a 7th son of a 7th son. I had to fight 3 dragons and 2
Jedi to get to him, so the blood was valuable. Given that, try to follow the schedule as closely as
possible, but make changes if you need to. Its not like I put a lot of thought into this or
anything. Whatever.
Week 1
Monday Workout 1
Tuesday HIIT Cardio
Wednesday Workout 2
Thursday OFF

Friday Workout 3
Saturday 20 Minute Moderate Intensity Cardio Workout
Sunday Light physical activity (walk, jog) during the day
Week 2
Monday Workout 4
Tuesday - OFF
Wednesday Workout 5
Thursday HIIT Cardio
Friday Workout 6
Saturday - OFF
Sunday 20 Minute Moderate Intensity Cardio Workout
Week 3
Monday Workout 7
Tuesday HIIT Cardio
Wednesday Workout 1
Thursday 20 Minute Moderate Intensity Cardio Workout
Friday Workout 2
Saturday - OFF
Sunday - OFF
Week 4
Monday Workout 3
Tuesday 20 Minute Moderate Intensity Cardio Workout
Wednesday Workout 4
Thursday - OFF
Friday Workout 5
Saturday HIIT Cardio
Sunday Light Physical activity
Week 5
Monday Workout 6
Tuesday HIIT Cardio
Wednesday Workout 7
Thursday - OFF
Friday Workout 1
Saturday Light Physical Activity
Sunday 20 Minute Moderate Intensity Cardio Workout
Week 6
Monday Workout 2
Tuesday HIIT Cardio

Wednesday Workout 3
Thursday 20 Minute Moderate Intensity Cardio Workout
Friday Light physical activity
Saturday Workout 4
Sunday 20 Minute Moderate Intensity Cardio Workout

Week 7
Monday email me at Roman@RomanFitnessSystems.com and tell me about your experience
with the program
Tuesday spend time in front of the mirror. Take some pics. Facebook time.

Barbell Front Squat (Bodybuilder Grip)

With a barbell across the front of your shoulders, hold the bar with your arms crossed.
Stand with your feet just greater than shoulder-width
Begin by forcing your hips as far back as possible think of trying to sit in a chair.
Squat as deep as possible, but keep your low back tensed in a neutral position.
Drive upwards with your glutes, hamstrings, and quadriceps to return to a standing position.

Single Leg Squat to Bench

Stand with your feet slightly greater than shoulder-width apart.
Pick one foot off the ground and extend that foot forward, and extend the arms for balance
Flex your abs and begin the movement at the hips. Squat slowly and focus on balance.
Squat until your hamstrings brush the bench, but do not sit.
Reverse the movement and surge upwards, using your glutes, hamstrings and quads
Complete all the given repetitions for one leg and then switch.

Single Dumbbell Squat

Clasp a dumbbell in front of you in both hands stand with your feet just greater than
shoulder-width
Begin by forcing your hips as far back as possible think of trying to sit in a chair.
Squat as deep as possible, but keep your low back tensed in a neutral position.
Drive upwards with your glutes, hamstrings, and quadriceps to return to a standing position.

Dumbell Top-squat
Balancing dumbbells on shoulders, stand with your feet just greater than shoulder-width
Begin by forcing your hips as far back as possible think of trying to sit in a chair.
Squat as deep as possible, but keep your low back tensed in a neutral position.
Drive upwards with your glutes, hamstrings, and quadriceps to return to a standing position.

Dumbbell Squat
Holding dumbbells at your sides, stand with your feet just greater than shoulder-width
Begin by forcing your hips as far back as possible think of trying to sit in a chair.
Squat as deep as possible, but keep your low back tensed in a neutral position.
Drive upwards with your glutes, hamstrings, and quadriceps to return to a standing position.

Bulgarian Split Squat

Stand with your feet shoulder-width apart.
Place the instep of one foot on a bench. Step forward with the other foot, taking a slightly
larger than normal step.
Contract your glutes, brace your abs and keep your spine in a neutral position.
Lower your body until your front thigh is parallel to the ground.
Keep your upper body upright and your lower back flat.
Push up to the upright position. Stay in a split-squat stance.
Perform all reps for one leg and then switch

Barbell Squat
With a barbell across your shoulders, stand with your feet just greater than shoulder-width
Begin by forcing your hips as far back as possible think of trying to sit in a chair.
Squat as deep as possible, but keep your low back tensed in a neutral position.
Drive upwards with your glutes, hamstrings, and quadriceps to return to a standing position.

Barbell Front Squat (Clean Grip)

With a barbell across the front of your shoulders, hold the bar with the tips of your fingers as
if you just finished a clean.
Stand with your feet just greater than shoulder-width
Begin by forcing your hips as far back as possible think of trying to sit in a chair.
Squat as deep as possible, but keep your low back tensed in a neutral position.
Drive upwards with your glutes, hamstrings, and quadriceps to return to a standing position.

Dumbbell Romanian Deadlift (RDL)

Holding dumbbells at your side, stand with feet roughly shoulder-width apart and knees
slightly bend
During the entire exercise, maintain bent knees, tight core, and keep your head up. It helps
to find a focal point on the wall in front of you and stare at it.
Pivot at the waist--push your butt back while keeping the knees stationary and your back flat
and lower DBs towards the floor. Keep the bells as close to your shins as possible.
Reverse the movement before your back starts to round.
Drive forward at the hips to stand up.

Step-Up
Stand facing a bench. Place one foot on the bench and the other on the floor.
Flex your abs and glutes and begin stepping up. Focus on trying to drive your heel through
the bench.
Lower your body under control; touch the ground lightly and surge back upwards
Complete all reps for one side, then the other.
You can vary intensity by adjusting step height, or holding weight (DBs shown)

Dumbbell Stationary Lunge with Front Foot Elevated

Stand in a Lunge position, with right foot elevated on a step. Make sure to drive the toe of
the back foot into the ground for maintenance of balance
Slowly descend until your right thigh is parallel to the ground and your left knee nearly
touches the ground
Keep your upper body upright and your lower back flat.
Push yourself back into the standing, but stay in a lunge stance.
Perform all reps for one leg and then switch.

Spiderman Lunge
Start in the top of the push-up position.
Keeping your abs flexed, lift your right foot and bring your knee up outside of your
shoulder and touch your foot to the ground. Aim to get your foot at close to your hand as
possible.
Return the leg to the starting position
Alternate sides until you complete all of the required repetitions.
Throughout the set, try to focus on not allowing your torso and hips to rotate too heavily.
Stay straight and stable.

Reverse Lunge from Step

Stand on a step or small platform with your feet shoulder-width apart.
Flex the abs and glutes. In a single, fluid motion step backward with left leg, allowing the
toe to touch the ground, and lower yourself down with the right leg supporting the body
weight. Stop when the right thigh is parallel to the floor and the left knee nearly touches.
Return to the start position by surging forward with the right leg, focusing on the glutes and
hamstrings.

Reverse Lunge
Stand with your feet shoulder-width apart.
Flex the abs and glutes. In a single, fluid motion step backward with left leg, allowing the
toe to touch the ground, and lower yourself down with the right leg supporting the body
weight. Stop when the right thigh is parallel to the floor and the left knee nearly touches.
Return to the start position by surging forward with the right leg, focusing on the glutes and
hamstrings.

Lateral Lunge
Stand with your feet shoulder-width apart.
Take a large stride laterally to the left with your left leg
Allow your left leg to bend and your right leg to straighten completely
Keep your abs flexed and your lower back flat.
Push explosively back towards the middle with your left leg to return to the starting position.

Jump Lunge
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Stand in a lunged position with you right leg forward and your left leg back
Quickly dip into a full lunge, and jump explosively upwards
While in the air, bring your right leg back and your left leg forward
As you land, allow the force of your descent to bring you back into a fully lunged
position
Immediate reverse direction and explode up again, switching leg position in the air
Repeat for all reps or time

Forward Lunge
Stand with your feet shoulder-width apart.
Take a large stride forward with your left leg.
Lower your body until your right thigh is parallel to the ground.
Keep your abs flexed and your lower back flat.
Push backwards with your left leg to return to the upright position.

Forward Lunge onto Step

Set up a step or small platform in front of you
Stand with your feet shoulder-width apart
Take a large stride forward with right leg.
Lower your body until your left thigh is parallel to the ground.
Keep your abs flexed and your lower back flat.
Push backwards with your right leg to return to the upright position

DB Pullover
Lie on bench set up perpendicular to your body. Only rest your upper back and neck on the
bench. The top of your head and bulk of your body will be unsupported.
Hold a dumbbell over your chest. Your arms should be extended with a tiny bend in the elbow
Maintaining the bend in your elbow, slowly lower the dumbbell behind your head until you feel
a good stretch in the lats and upper chest.
Using your lats and chest, bring the dumbbell back to the start position.

Inverted Rows (standard)

In a smith machine, power cage, or squat rack, set a bar to roughly hip height
Lie underneath the bar and take a slightly wider than shoulder-width grip.
Focusing on flexing your lats and upper back, pull yourself upward until your collar bone
touches the bar
Slowly lower yourself to the start position.
During the set, make sure to keep you abs tight and your body in a straight line

Inverted Rows with High Incline (easier)

In a smith machine, power cage, or squat rack, set a bar to roughly chest height
Lie underneath the bar and take a slightly wider than shoulder-width grip.
Focusing on flexing your lats and upper back, pull yourself upward until your collar bone
touches the bar
Slowly lower yourself to the start position.
During the set, make sure to keep you abs tight and your body in a straight line

Beginner Inverted Rows

In a smith machine, power cage, or squat rack, set a bar to roughly hip height
Lie underneath the bar with your knees bent at 90* take a slightly wider than shoulder-width
grip.
Focusing on flexing your lats and upper back, pull yourself upward until your collar bone
touches the bar
Slowly lower yourself to the starting position.
During the set, make sure to keep you abs tight and your body in a straight line

Side-to-Side Push-Up
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Place your hands on the ground spaced slightly wider than shoulder width apart.
Bracing your abs, lower yourself towards the right, focusing on moving slowly and
maintaining balance
Pause for a moment, then drive with your right hand, pushing your body upwards and
back towards the center. Pause for a moment.
Lower your body towards the left side, then drive through your left arm, pushing
upwards towards the middle.

Alternating Push-Up with Medicine Ball

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Place your hands slightly wider than shoulder width apart, with your right hand on the
ground and your left hand on the medicine ball.
Lower yourself down, then perform a push up, focusing on driving with equal force
through both arms.
When your right arm locks out, brace your abs and roll the ball with your left arm to the
right.
Place your left hand on the ground, and shift your weight and body position to receive
the ball with your right hand.
Lower yourself down, and perform another push-up.

Decline Push-Up
Place hands on the floor slightly wider than shoulder-width, with feet elevated on a bench.
Slowly lower yourself down until you are roughly 2 inches off the ground.
Push through your chest, shoulders and triceps to return to the start position.
.

Push-up
Place the hands on the floor slightly wider than shoulder-width apart.
Slowly lower yourself down until your chest brushes the ground.
Push through your chest, shoulders and triceps to return to the start position.

Pike Push-Up
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x

Place your hands on the ground spaced slightly wider than shoulder width apart.
Walk your feet about 6 inches closer to your hands than in a regular push-up.
Angle your torso down and your hips up. Your shoulders will be leaning towards the
ground and your butt sticking up in the air.
Lower yourself to the ground until your face nearly touches the floor.
Drive through the chest, shoulders, and triceps, locking out at the top of the movement.

Incline Dumbbell Chest Press

Lie on a bench with the backrest inclined at 45-60 degrees.
Hold the dumbbells above your chest with your palms turned toward your feet.
Lower the dumbbells to chest level, allowing for a good stretch at the bottom.
Press the dumbbells upwards, while focusing on flexing the chest as hard as you can.

Dumbbell Chest Press on Stability

Lie on a stability ball with only your upper back, neck, and head on the ball. Maintain a tight
core, and keep your glutes flexed. This will stabilize your body throughout the movement.
Hold the dumbbells above your chest with your palms turned toward your feet.
Lower the dumbbells to chest level, allowing for a good stretch at the bottom.
Press the dumbbells upwards, while focusing on flexing the chest as hard as you can.

Flat Dumbbell Chest Press

Lie on a bench with the backrest set to a flat position.
Hold the dumbbells above your chest with your palms turned toward your feet.
Lower the dumbbells to chest level. Focus on flexing the chest, and press the dumbbells
straight up.

Standing Dumbbell Y-Press

x
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x

Stand with dumbbells at shoulder height with abs braced and glutes flexed.
Press upwards and outwards in Y motion, aiming to achieve a 45 degree angle with you
arms.
Pause for a brief second, then pull the dumbbells back inwards.

Barbell Upright Row

x
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x

Take hold of a barbell with a double over-hand grip and stand with feet hip-width apart.
Flex the abs and pull the barbell upwards, leading the elbows
Make sure to flare the elbows UP, not OUT, as you complete the rep.

Pause when the barbell is roughly even with your collar bone, then slowly return to the
starting position

Push Press
Hold dumbbells or a barbell at shoulder level and stand with a slight bend in your knees.
Start the movement with a very quick, very small dip at the knee
Explode upwards and press the weigt overhead, locking out briefly.
Lower the weight under complete control back to the starting position.

Lumber Jack Press

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Hold a barbell lengthwise at shoulder height and resting on top of your right shoulder,
taking a one-hand-in-front-of the other grip
Driving equally with both arms, press the weight overhead
Bring the barbell slowly down to your left shoulder
Repeat
Each set, or every few reps, make sure to switch which hand is in front of the barbell

Standing Dumbbell Lateral Raise

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x

Holding dumbbells at your sides, stand with feet roughly hip-width apart.
With abs flexed, raise the weights to your sides, leading ever so slightly with your pinky
side
Pause for a brief second at the top, then slowly lower the weights to the starting position

Javelin Press
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Hold a barbell length wise at your right shoulder

Keep your abs flexed, and press the weight overhead, pausing at the top to lock out
Slowly lower the weight back to the starting position
As you press and lower, make sure to keep the bar completely level and balanced
Do not allow your hips or torso to move; keep your core tight. If necessary, you can
offset your feet to increase stability.

Standing Dumbbell Overhead Press

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Holding dumbbells at shoulder height, stand with feet roughly hip width apart.
Tuck your tail slightly, keeping your glutes flexed and core tight.
Press the weight upward and slightly inwardimagine trying to trace the letter A
with the dumbbells.
Pause for a moment at the top, and lower the weights to the starting position.

Standing Barbell Overhead Press

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x

Holding a barbell at shoulder height, stand with feet roughly hip width apart.
Tuck your tail slightly, keeping your glutes flexed and core tight.
Press the weight straight upward, focusing on flexing the shoulders and triceps
Pause for a moment at the top, and lower the weight to the starting position.

FULL PROGRAM