In this file, you will find the Final Phase Fat Loss

Overdrive workouts. These are the

most challenging of all of the FPFL workouts, and will help kick your results intowell, Im sure
you can figure it out.

Please refer to your exercise library for pictures and video of how to perform the
exercises.
Overdrive Dynamic Workout #1
Workout Set A
Set-up: Perform A1, A2, A3 sequentially, resting 5 seconds between exercises, and 45 seconds between circuits. Perform this circuit twice

Exercise

Sets

Reps/Time

A1) Bulgarian Split Squat with Contra-Lateral Press

6-10 each leg

A2) Alternating Bent-Over DB Row

10

Description: perform 10 DB rows with one arm, then 10 with the other. Rest 5 seconds and repeat both arms before moving on to the next exercise.
A3) Decline Plank

60 seconds

After your last circuit, rest 45 seconds and proceed to

Workout Set B
Set-up: Perform B1, B2, B3, and B4 sequentially, with NO rest between exercises, & 60-90 seconds between circuits. Perform this circuit three times.

Exercise

Sets

Reps/Time

10-15 reps

B2) Pushups

10-15 reps

B3) Reverse Lunge with Bicep Curl

6-10 lunges each leg

B4) Squat to Overhead Press

15-20 reps

B1) Spiderman Lunge to Overhead Reach

Description: From the finished position of a Spiderman Lunge, reach upwards with both arms until your back is straight.
Hold this position for 1 second, then return.

After your last circuit, rest 45 seconds and proceed to

Workout Set C
Set-up: Perform C1, C2, and C3 sequentially, resting 10 seconds between exercises, & 30 seconds between circuits. Perform this circuit three times.

Exercise

Sets

Reps/Time

A1) Hand Walkout

5 reps

A2Lateral Lunge

8 each side

A3) Pull-Up or Pull-down

10 reps

After your last circuit, rest 45 seconds and proceed to

Overdrive Dynamic Workout #2

Workout Set A
Set-up: Perform A1, A2, and A3 sequentially, with 10 seconds rest between exercises and 45 seconds between circuits. Use the same set of dumbbells throughout the circuit. Perform this circuit twice. After your second circuit, rest 60
seconds and proceed to Workout Set B

Exercise
B1) DB Reverse Lunge with Straight Arm Overhead

Sets

Reps/Time

12 reps

Description: Holding a pair of dumbbells in your hand, perform a reverse lunge. As you lunge, raise the DBs with straight arms in from your sides to in front of until they are all the way over your head. Try to synchronize this with the
lunge. Perform 12 lunges each leg, for a total of 24 reaches.
B2) Lateral Raise

10-15 reps

B3) Curl to Press

10-15 reps

After your last circuit, rest 60 seconds and proceed to

Workout Set B
Set-up: Perform B1, B2, B3, and B4 sequentially, resting 20 seconds between exercises and 60 seconds between circuits. Repeat this circuit 3 times. After your third circuit, rest 90 seconds and proceed to Workout Set C

Exercise
B1) Forward Lunge with jump

Sets

Reps/Time

10 each leg

Description: Perform a forward lunge with one leg, and return to the starting position. Then, drop down and explode up into a jump squat. Then lunge with the other leg, and repeat. Perform 10 lunges with each leg, for a total of 20 jumps.
B2) Plank

60 seconds

B3) Lunge Hold with Overhead Press

8 each leg

Description: Get into and hold the position of a lunge, with one leg in front of the other, both bent. From this position, perform 8 overhead presses. Switch the position of your legs, and perform 8 more overhead presses.
B4) Superman

10 reps

Description: 3 second hold at top.

After your last circuit, rest 60 seconds and proceed to

Workout Set C
Set-up: Perform C1, C2, C3, and C4 sequentially, with NO rest in between exercises, and 90 seconds of rest between circuits. Perform this circuit twice. After your second circuit, rest 30 seconds and proceed to Workout Set D

Sets

Reps/Time

C1) Step-Up onto Bench

Exercise

20 each leg

C2) Pushup on Bench

15-25 reps

C3) Bicycle Abs on Bench

60 seconds

15-20 reps

Description: On the edge of a bench, perform a bicycle motion with your legs while keeping your abs tight. Do this for 60 seconds.
C4) Dips on Bench
After your last circuit, rest 60 seconds and proceed to

Workout Set D
Set-up: Perform D1 and D2 alternately, with no rest in between, and 45 seconds between circuits. Perform this circuit 3 times.

Sets

Reps/Time

D1) Bent Over DB Row

Exercise

15 reps

D2) Laying Knee Raises

15 reps

After your last circuit, rest 60 seconds and proceed to

Overdrive Density Workout

Workout Set A
Set-up: Perform A1 for as many reps as possible during the prescribed work duration, then rest for the prescribed rest period, recording your reps. After this, perform A2 for as many reps as
possible during the prescribed work duration, then rest for the prescribed rest period, recording your reps. Continue this pattern for all exercises. Rest 90s and repeat. For your SECOND circuit,
INCREASE the weight by 10%-20% (where applicable) and REPEAT the exercises, trying to match or exceed the number of reps in that same allotted work duration. After your second circuit, rest
120s and proceed to circuit B.

Duration

Rest

A1) Inverted Row in Smith Machine or Power Cage

Exercise

45 seconds

20 seconds

A2) LumberJack Press

40 seconds

20 seconds

A3) Stiff Legged Dead Lift

35 seconds

15 seconds

A4) Pull-ups or Pull-downs

60 seconds

Rest 90 seconds and repeat.

After your last circuit, rest 120 seconds and proceed to

Workout Set B
Set-up: Perform B1 for as many reps as possible during the prescribed work duration, then rest for the prescribed rest period, recording your reps. After this, perform B2 for as many reps as
possible during the prescribed work duration, then rest for the prescribed rest period, recording your reps. Continue this pattern for all exercises. Rest 90s and repeat. For your SECOND circuit,
INCREASE the weight by 10%-20% and REPEAT the exercises, trying to match or exceed the number of reps in that same allotted work duration. After your second circuit, rest 120s and proceed to
circuit C

Exercise

Duration

Rest

40 seconds per leg

15 seconds between legs,

30 seconds after set

B2) Inverted Row

60 seconds

20 seconds

B3) Low Incline DB Bench with Neutral Grip

40 seconds

25 seconds

B4) Alternating Barbell Forward Lunges

40 seconds

Rest 90 seconds and repeat.

B1) Step-up (one leg at a time, not alternating)

After your last circuit, rest 120 seconds and proceed to

Workout Set C
Set-up: Perform C1 for as many reps as possible during the prescribed work duration, then rest for the prescribed rest period, recording your reps. After this, perform C2 for as many reps as
possible during the prescribed work duration, then rest for the prescribed rest period, recording your reps. Continue this pattern for all exercises. Rest 60s and repeat. For your SECOND circuit,
INCREASE the weight by 10%-20% and REPEAT the exercises, trying to match or exceed the number of reps in that same allotted work duration.

Exercise

Duration

Rest

C1) Squat to Press

45 seconds

20 seconds

C2) Bent-Over Barbell Row

30 seconds

20 seconds

As long as possible

20 seconds

50 seconds

Rest 60 seconds and repeat.

C3) Plank
C4) Dumbbell Lateral Raise
After your last circuit, rest 120 seconds

Overdrive Strength Workout #1

Workout Set A
Set-up: Perform A1 for as many reps as possible in good form, then proceed to A2. Perform A2 for as many reps as possible, then proceed to A3. Perform A3 for as many reps as possible. Return to
A1 and repeat this until you have completed the prescribed number of reps for each exercise. The number of sets will vary each workout.

Exercise

Sets

Reps

A1) Javelin Press

Vary

35

Begin with a weight you think you can lift 5-7 times. If you get 8 or more reps
your first set, increase the weight by 20%

Tempo

A2) Pull Down or Pull-Up

Vary

30

Begin with a weight you think you can lift 3-6 times. If you can get 7 or more
reps your first set, increase the weight by 20%

A3) Front Squat

Vary

25

If you can get more than 5 consecutive reps with your bodyweight, add weight
with a belt. If you cannot perform bodyweight reps, use an assisted machine,
or pull downs.

After your last circuit, rest 30 seconds and proceed to

Dynamic Interrupt
Exercise

Reps

1) Jump Squats

65 Seconds

2) Plank

55 Seconds

Workout Set B
Set-up: Perform B1 for as many reps as possible in good form, then proceed to B2. Perform B2 for as many reps as possible, then proceed to B3. Perform B3 for as many reps as possible. Return to B1
and repeat this until you have completed the prescribed number of reps for each exercise. The number of sets will vary each workout

Exercise

Sets

Reps

Tempo

B1) Barbell Stationary Lunge

Vary

30
Per Leg

Begin with a weight you think you can life 7-9 times. If you can get 10 or more
reps your first set, increase the weight by 10%

B2) Upright Row

Vary

25

Begin with a weight you think you can lift 3-5 times. If you can get 6 or more
reps your first set, increase the weight by 20%

B3) Explosive Lateral Raise

Vary

20

Description: Holding DBs at your side, use your entire body to lift the weights
explosively. Lower them slowly and under control.
Note: Being with a weight you think you can lift 5-7 times. If you can get 8 or
more reps on your first set, increase the weight by 10%

After your last circuit, rest 30 seconds and proceed to

Dynamic Finisher
Exercise
1) Pushups
2) Jumping Jacks

3) Pull-Ups
4) Bodyweight Squats

Reps
As many reps as possible

200

As many reps as possible

75

Overdrive Strength Workout #2

Workout Set A
Set-up: Perform A1 for as many reps as possible in good form, then proceed to A2. Perform A2 for as many reps as possible, then proceed to A3. Perform A3 for as many reps as possible. Return to
A1 and repeat this until you have completed the prescribed number of reps for each exercise. The number of sets will vary each workout.

Exercise

Sets

Reps

Tempo

A1) Y-Press

Vary

45

Begin with a weight you think you can lift 7-9 times. If you get 10 or more reps
your first set, increase the weight by 20%

A2) Neutral Grip Chin-Up

Vary

30

If you can get more than 5 consecutive reps with your bodyweight, add weight
with a belt. If you cannot perform bodyweight reps, use an assisted machine,
or pull-downs.

A3) Barbell Hack Squat

Vary

25

Begin with a weight you think you can lift 3-6 times. If you can get 7 or more
reps your first set, increase the weight by 20%

After your last circuit, rest 30 seconds and proceed to

Dynamic Interrupt
Exercise

Reps

1) Squat Thrusts

75 Seconds

2) Plank

65 Seconds

Workout Set B
Set-up: Perform B1 for as many reps as possible in good form, then proceed to B2. Perform B2 for as many reps as possible, then proceed to B3. Perform B3 for as many reps as possible. Return to
B1 and repeat this until you have completed the prescribed number of reps for each exercise. The number of sets will vary each workout.

Exercise

Sets

Reps

Tempo

B1) Romanian Deadlift

Vary

30

Begin with a weight you think you can life 7-9 times. If you can get 10 or more
reps your first set, increase the weight by 10%

B2) Bent-Over Barbell Row

Vary

25

Begin with a weight you think you can lift 3-5 times. If you can get 6 or more
reps your first set, increase the weight by 20%

B3) Explosive Lateral Raise

Vary

25

Description: Holding DBs at your side, use your entire body to lift the weights
explosively. Lower them slowly and under control.
Note: Being with a weight you think you can lift 6-8 times. If you can get 8 or
more reps on your first set, increase the weight by 15%

After your last circuit, rest 30 seconds and proceed to

Dynamic Finisher
Exercise
1) Pushups
2) Jumping Jacks

3) Pull-Ups

Reps
As many reps as possible

200

As many reps as possible

Overdrive Lactic Acid Workout

Workout Set A
Set-up: Perform A1, A2 and A3 sequentially, resting 10 seconds between exercises and 45 seconds between circuits. Perform this circuit 4 times.

Exercise

Sets

Reps

Tempo

A1) Prisoner Squat (unweighted)

15

Drop down fast, 6 seconds up

A2) Standing Overhead Press

10

4 seconds up, 1 second down

A3) Bent-over Fly

10-12

3 seconds up, 1 second down

After your last circuit, rest 30 seconds and proceed to

Dynamic Interrupt
Exercise

Reps

1) Push-Up:

As many as possible

2) Side Plank

25 seconds per side

Workout Set B
Set-up: Perform B1, B2 and B3 sequentially, resting 20 seconds between exercises and 45 seconds between circuits. Perform this circuit 3 times.

Sets

Reps

B1) Swiss Ball Leg Curl

Exercise

15

4 seconds up, 1 second down

Tempo

B2) Double Arm Bent-over DB Row

10

3 seconds up, 1 second down

B3) Y-Press

10

2 seconds up, 1 second down

After your last circuit, rest 30 seconds and proceed to

Dynamic Interrupt
Exercise

Reps
as many reps as possible in 60 seconds

1) Alternating Reverse Lunges

As Many as Possible

2) Swing Lunge
After your last circuit, rest 30 seconds and proceed to

Workout Set C
Set-up: Perform C1 and C2 alternately, with no rest in between.

Exercise

Sets

Reps

C1) Bulgarian Split Squat

8 per side

4 seconds up, 1 seconds down

C2) Swiss Ball Crunch

10

3 seconds up, 1 seconds down

After your last circuit, rest 60 seconds

Tempo

Final Phase Fat Loss Overdrive

Training Schedule
Week 1

Final Phase Fat Loss Overdrive

Day
Training

Mon

Tue

Wed

Thur

Fri

Sat

Overdrive
Dynamic
Workout 1

OFF

Overdrive
Lactic Acid
Workout

HIIT Cardio

Overdrive
Strength
Workout 1

Overdrive
Density
Workout

OFF

Week 2

Final Phase Fat Loss Overdrive

Day
Training

Sun

Mon

Tue

Wed

Thur

Fri

Sat

Sun

HIIT
Cardio

Overdrive
Dynamic
Workout

Overdrive
Density
Workout

OFF

Overdrive
Strength
Workout 2

Overdrive
Lactic Acid
Workout

OFF