DISCLAIMER NOTICE

The advice and information contained in this training manual may not be appropriate for all individuals. Therefore, the author,
employees, company, affiliates, or any other parties involved in the creation or promotion of this manual are not responsible
for any injuries or health conditions that may result from any advice, opinions, or training contained inside the manual. The
opinions and advice inside this manual are not a replacement for medical advice. You should consult a physician before starting
any diet or exercise before starting any diet or exercise program. If you choose to follow this training manual without first
consulting a physician, you are doing so at your own risk. We claim no responsibility for any injury you might sustain. The
videos inside this manual act as tutorials for proper execution of each exercise found in the daily training routines. It is your
responsibility to properly warm-up (as mapped out for you inside the program) and attain professional supervision to assure
proper execution of all exercises found within the manual.

All Rights Reserved

Copyright © 2018 – Chandler Marchman, MarchmanStrength.com, and Swole Patrol, LLC. All rights are reserved. You may not
distribute this report in any way. You may not sell it, or reprint any part of it without written consent from the author, except
for the inclusion of brief quotations in a review.

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 TABLE OF CONTENTS
THE ANABOLIC SHIFT 04

ANABOLIC CARDIO BLUEPRINT 06

7-DAY EXPRESS FAT LOSS SPLIT 10

PERFORMANCE FAT LOSS SECRETS 14

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 The Anabolic
Shift When it comes to rapid fat loss, diet
plays a CRUCIAL role in how quickly
and dramatic your success will be. But
what most lifters don’t realize is that
training, in particular how the specific
training you do affects your endocrine
system and the powerful fat burning
hormones it releases, plays an even
larger role on whether your body
decides to utilize fat, or muscle, as its
primary fuel source when dieting. You
see, at the end of the day fat loss boils
down to calories in versus calories out,
and that will obviously be affected
by the combination of both diet and
training. But if you can use a specific
training style that manipulates greater
releases of Testosterone, your body will
INSTATNLY and more reliably utilize fat
as its go to source of fuel when dieting,
instead of the muscle that you built and
want to reveal with a leaner physique.
Before we discuss how to utilize a
more anabolic approach to fat loss
when dieting that allows us to isolate
fat as our bodies chosen fuel source, let’s quickly address the elephant
in the room. Unless you were born under a rock, you’ve probably been
conditioned to believe that traditional steady state cardio like running
on a treadmill, climbing on a stairmaster, or trudging along on an
elliptical, while in conjunction to a calorie restricted diet is the best way
to approach fat loss. Here’s the deal though, you WILL drop some fat
using this process. But while doing that, your body will ALSO burn up a
lot of that lean muscle tissue that you’ve worked so hard to build, and

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 now reveal. The reason being is that your bodies hormone power plant,
your endocrine system, responds to long bouts of traditional steady state
cardio sessions by releasing a catabolic hormone called “Cortisol”. And
when this hormone is released, your Testosterone production (which
results in greater rates of fat lipolysis and muscle sparing) grinds to a
screeching halt! Not exactly the scenario you want playing out if the
goal is to burn fat while revealing a more muscular look. So, if traditional
cardio isn’t cracked up to be the fat loss miracle that most experts claim
it is, then what type of training in conjunction with your diet is going to
do the trick?

Simple! It’s a specific style of conditioning that instead of suppressing

your Testosterone production, will cause a spike in it!
Now, when we’re talking about using our training to manipulate greater
increases in Testosterone for the purpose of getting our body to isolate
FAT as its primary fuel source, the name of the game isn’t “steady state
cardio”…it’s “TRAINING INTENSITY”. And when it comes to how best to
maximize intensity, your best bet is using supersets and circuits that will
prolong the stress your muscle fibers experience over a longer period
of time. Not only will these sets increase Testosterone production,
but it will dramatically increase your bodies oxygen deficit that will
help elevate your resting metabolic rate (clutch for helping you burn
more fat in less time). Just remember when doing these high intensity
intervals, the objective is to get your heart rate up and increase your
work capacity. And here’s another killer bonus that this specific anabolic
conditioning protocol will cause…not only does it allow for increased
Testosterone production (for utilization of fat as fuel, maintenance of
lean muscle when dieting, and even some size & strength gains), but it
also dramatically increases your metabolic rate so that you burn more
calories at rest (ultimately leading to faster and more dramatic fat loss).

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 Anabolic Cardio
Blueprint
Now that we know how shifting your training from a more catabolic to a
more anabolic approach will affect the speed and degree of fat loss, let’s
dig into the nitty gritty of how exactly you can piece together workouts
that achieve this. Below you will find 10 different anabolic cardio session
variations (and examples of each) that you can use to help keep your
training fresh and your production of Testosterone at a high level.

1. Explosive to Strength Based: To perform this type of

set, program in an explosive based multi-joint movement, then
superset it with a strength/hypertrophy based movement using the
same weight that you performed the explosive based movement
with.

Example
a) Barbell Power Clean (5 reps)

b) Barbell Overhead Strict Press (5 reps)

c) Barbell Deadlift (10 reps)

2. Heavy Multi-Joint to Plyometric/Speed Based: To

perform this type of set, program in a heavy multi-joint movement,
then superset it with a plyometric based exercise that forces
recruitment in the same muscles that were taxed during the first
exercise. This method of supersetting a heavy multi-joint lift (80%
of max or heavier) with a speed based plyometric based movement
is called “Post-Activation Potentiation”…

Example
a) Barbell Front Squat (3 Rep Max)

b) Box Jump (3 reps)

6
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 3. Upper Body Anterior Multi-Joint Lift into Carrying
Lift: To perform this type of set, program in a multi-joint lift that
primarily recruits the anterior portion of your upper body, then
super set that with an exercise that involves you carrying a weight.

Example
a) Dumbbell Floor Press (10 reps)

b) Dumbbell Farmers Walk (Until You Drop Weights)

4. Lower Multi-Joint to Upper Multi-Joint: To perform this

type of set, program in a lower body multi-joint exercise, then
immediately superset it with an upper body multi-joint movement.

Example
a) Dumbbell Goblet Squat (10 Reps)

b) Dumbbell Single Arm Jerk (5 reps / arm)

5. Pushing Multi-Joint to Pulling Multi-Joint: To perform

this type of set, program in some variation of a mult-joint pushing
exercise then superset it with a multi-joint pulling movement using
the same weight. You can do these with vertical push and pull
movements, or horizontal push and pull movements.

“Vertical Push-Pull” Example

a) Barbell Overhead Strict Press (5 Reps)

b) Bodyweight Pull Up (10 reps)

“Horizontal Push-Pull” Example

a) Alternating Dumbbell Bench Press (5 Reps / Arm)

b) Dumbbell Rows (10 Reps / Arm)

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 6. Weighted Multi-Joint to Bodyweight Multi-Joint: To
perform this type of set, program in multi-joint movement using
some type of exterior load (barbell, dumbbell, or other weight),
then superset that exercise with a bodyweight movement that
further stresses the same muscle group you hit with the weighted
movement.

Example
a) Barbell Front Squat (5 reps)

b) Alternating Reverse Lunge (10 reps / leg)

7. Multi-Joint to Single Joint: To perform this type of set,

program in a multi-joint movement, then superset it with a single
joint movement that further taxes the same muscle group as in the
first exercise.

Example
a) Barbell Incline Bench Press (10 Reps)

b) Alternating Dumbbell Bench (5 Reps / Arm)

8. Upper to Lower Push-Pull (vertical lift): To perform this

type of set, program in an upper body vertical pushing movement,
then superset it with some type of lower body vertical pulling
movement (deadlift variation).

Example
a) Single Arm Jerk (5 Reps / Arm)

b) Dumbbell Deadlift (10 Reps)

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 9. Agonist to Antagonist: To perform this type of set, program
in any multi-joint movement, then superset it with a movement
that stresses the opposite muscle group as the initial exercise.

Example
a) Barbell Bench Press (5 Reps)

b) Barbell Row (10 Reps)

10. Bilateral to Unilateral Multi-Joint: To perform this type

of set, program in a bilateral (both arms used at same time) multi-
joint movement, then immediately superset it with a unilateral
multi-joint movement that further stresses the same muscle group.

Example
a) Barbell Overhead Strict Press (5 Reps)

b) Alternating Dumbbell Overhead Press (5 Reps/Arm)

All of these high intensity training options are engineered to help you
maximize the effectiveness of the time you spend inside the gym. When
you train, rotate in as many of these sample routines as possible, and not
only will you be able to get more quality training done in less time, but
you’ll initiate a greater release of the hormone Testosterone that makes
fast and dramatic gains not just possible…but guaranteed!

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 7-Day Express
Fat Loss Split To give you a crystal-clear idea on how you can
work these type of anabolic cardio routines into
your existing training plan for maximal fat loss
at maximal speed, here are the 3 different ways
I personally work them in to a fat loss specific
training plan. Just remember, although these are
far more suitable for rapid fat loss than traditional
steady state cardio, that doesn’t mean that you
should completely ditch it. There’s a lot of health,
performance, and even aesthetic based benefits
of doing this type of conditioning. The problem
with it exists in an over reliance on it for the ex-
press purpose of fat loss. My advice? Blend them
together in a manner that allows for you to take
advantage of the benefits of both by using either
the exact game plan that I outline below, or in a
similar capacity that fits your schedule and creates
a balance throughout the week between your regu-
lar weight training, anabolic cardio, and traditional
steady state cardio. Consistency and balance are
key. So, find what fits your schedule with an honest
degree of commitment, and you’ll be well on your
way to faster and more dramatic fat loss!

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 Monday (Lower Body Day)
a) Core Lift (Squat or Deadlift Variation) ***

b) Anabolic Cardio Training (3-5 rounds – 2 min. b/w rounds)

***Constantly rotate between squat and deadlift as your core lift of

the day, as well as the set, rep, weight scheme that you use when
doing them so that you force your body to remain on its heels and
experience the new stress necessary for it to experience the gains
you’re looking for.***

Tuesday (Upper Body Day)

a) Core Lift (Flat, Incline, or Overhead Press) ***

b) Anabolic Cardio Training (3-5 rounds – 2 min. b/w rounds)

***Constantly rotate between squat and deadlift as your core lift of

the day, as well as the set, rep, weight scheme that you use when
doing them so that you force your body to remain on its heels and
experience the new stress necessary for it to experience the gains
you’re looking for.***

Wednesday (Total Body

Anabolic Cardio Day)
a) Anabolic Cardio Training (3-5 rounds – 2 min. b/w rounds)

b) Low-Intensity Steady State Cardio (20-30 min.) ***

***The purpose of the steady state cardio session that you do

immediately AFTER your anabolic cardio training is not just for
the purpose of further increasing the caloric deficit required
to facilitate fat loss, but improves heart health and speeds up
recovery time in between bouts of exercise. Just be sure to use a
low intensity protocol like brisk walking, bike riding, or hiking to
reduce the overall stress that it places on your body. This allows
for you to take advantage of the benefits of steady state cardio
WITHOUT the subsequent increases in Cortisol.***

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 Thursday (Lower Body Day)
a) Core Lift (Squat or Deadlift Variation) ***

b) Anabolic Cardio Training (3-5 rounds – 2 min. b/w rounds)

***If you performed a squat variation on Monday, perform a

deadlift variation on this day, and rotate the weight, set, and rep
schemes to provide your body the different stimulus it needs for
faster and more dramatic gains.***

Friday (Upper Body Day)

a) Core Lift (Flat, Incline, or Overhead Press) ***

b) Anabolic Cardio Training (3-5 rounds – 2 min. b/w rounds)

*** If you performed flat bench press on Tuesday, perform either

an incline or overhead press on this day, and rotate the weight,
set, and rep schemes to provide your body the different stimulus it
needs for faster and more dramatic gains.***

Saturday (Recovery / Make

Up Day)
***If you are really dialed in and want to experience the fastest fat
loss possible, take a day off from all weight training and perform
30-45 min. worth of low intensity steady state cardio upon waking
up. Do this AFTER drinking a cup of caffeinated coffee/tea with a
tablespoon of either coconut or MCT oil (no sugar!), and BEFORE
eating breakfast. This allows you to capitalize off of the fat burning
(and muscle sparing) properties of exercising while having
elevated Growth Hormone levels. ***

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 Sunday (Total Body
Anabolic Cardio Day)
a) Anabolic Cardio Training (3-5 rounds – 2 min. b/w rounds)

b) Low-Intensity Steady State Cardio (20-30 min.) ***

***The purpose of the steady state cardio session that you do

immediately AFTER your anabolic cardio training is not just for
the purpose of further increasing the caloric deficit required
to facilitate fat loss, but improves heart health and speeds up
recovery time in between bouts of exercise. Just be sure to use a
low intensity protocol like brisk walking, bike riding, or hiking to
reduce the overall stress that it places on your body. This allows
for you to take advantage of the benefits of steady state cardio
WITHOUT the subsequent increases in Cortisol.***

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 Performance Fat
Loss Secrets
Obviously, if you look into exactly HOW this style of high intensity fat
loss training is implemented above, you’ll see that it is used in tradi-
tional weight training workouts after your major lift barbell lifts (squats,
deadlifts, and press), as well as in standalone workouts. The way you
choose the exercises that are to be implemented into the actual circuits
are not at random though. If you’re looking to lean up faster and have a
simultaneous increase in strength endurance, the BEST way to choose the
exercises to plug in is doing so with these 3 variables in mind.

1. Exercises must stress a muscle group that is acting as

the limiting factor in your main barbell lifts…This allows
for you to capitalize not just on exercise variations that create more
stress throughout your body (which elevates your Testosterone
levels), but also ones that increase the weak point strength of the
muscles that prevent you from being able to lift heavier weights in
your major barbell lifts.

2. Exercises must be multi-joint movements that force

a greater overall recruitment of motor units (motor
neurons and the muscle fibers they are activated by)…
Think along the lines of free weight (dumbbell, barbell, or
kettlebell) or bodyweight compound exercises instead of machine
or cable based isolation movements. In other words, choose
dumbbell lunges instead of leg extensions. This creates the stress
your body needs to elicit the increase in Testosterone levels that
you’re looking for.

3. Exercise must be done in not only a high intensity

circuit format, but also in a manner that creates balance
and symmetry in how they are pieced together…This
means that if you have a circuit that uses some type of horizontal
press (like a push up or dumbbell flat bench press), you must
balance that out with a horizontal pull (like a barbell, dumbbell, or
bodyweight inverted row). This creates a symmetrical body that
doesn’t just look better, but performs better as well. As for the

14 ANABOLIC FAT LOSS REBOOT CHANDLER MARCHMAN

 intensity of the circuit, this not only increases Testosterone levels
which elicit a fat-loss and muscle sparing response, but also an
increase in your metabolic rate (which increases the number of
calories burned at rest).

Ultimately, when you read through

the above literature and look through
the entire workout protocol, you will
realize that this “anabolic cardio” isn’t
just an alternative approach to fat-loss
training. It’s a SUPERIOR form of fat
loss! One that not only addresses head
on the #1 method for faster and more
dramatic fat-loss, but also one that
allows for you to PERFORM better as
well. What can be better than that?
Looking like, and performing like a
BEAST…That’s what I want for you!
That’s what you deserve. And that’s
what you’ll get!

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 Chandler
Marchman

ABOUT THE
AUTHOR
A highly sought after Certified Strength and Conditioning Specialist
with
a degree in Exercise Physiology from the Univ. of Florida, Chandler (or
Coach MANdler as he is often called) uses a clinical approach to strength
and conditioning that focuses on performance enhancement
via sport
specific corrective exercises which improve the quality, speed, and
power of any and all athletic movement, while helping to develop a
more muscular and lean physique. With experience training scholarship
athletes at the Univ. of Florida and the Univ. of South Florida, as well as
professionals in the NFL and NHL, Chandler brings a fun and goal specific
approach to fitness that will have you looking, feeling, and moving like an
absolute BADASS!

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https://twitter.com/GoEliteSC
https://www.instagram.com/coachmandler/
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