Yesterday, I introduced a one-week strategy to get as lean as possible using a structured diet and supplementation plan. But nutrition alone won’t cut it—you need to train the right way too.
During this week, your goal is to overtrain strategically by training six out of seven days. These won’t be long sessions, but they’ll be intense and dense!
The 7-Day Training Plan
Day 1 – Chest & Back #1
Day 2 – Legs & Abs #1
Day 3 – Shoulders & Arms #1
Day 4 – Rest & Recovery
Day 5 – Chest & Back #2
Day 6 – Legs & Abs #2
Day 7 – Shoulders & Arms #2
Day 8 – Event Day (Time to Show Off!)
The Workout Routine
Day 1 – Chest & Back #1
A1. 60-Degree Incline Barbell Press
A2. Seated Reverse-Grip Cable Pulldown
B1. Flat Neutral-Grip Dumbbell Press
B2. Seated Pronated-Grip Cable Row
Day 2 – Legs & Abs #1
A1. Back Squat
A2. Lying Dorsiflexed Leg Curl
B1. Romanian Barbell Deadlift
B2. Swiss Ball Crunch
Day 3 – Shoulders & Arms #1
A1. Parallel-Bar Dip
A2. 45-Degree Incline Hammer Curl
B1. Flat EZ-Bar Triceps Extension
B2. Seated Zottman Curl
Day 4 – Rest & Recovery
Take the day off from training. This is a great time to take care of aesthetic details—get a tan, a haircut, a dental cleaning, and maybe do some last-minute shopping for clothes and grooming supplies.
Day 5 – Chest & Back #2
A1. 30-Degree Incline Neutral-Grip Dumbbell Press
A2. Half-Kneeling One-Arm Cable Pulldown
B1. Standing Cable Crossover
B2. Bent-Over Reverse-Grip EZ-Bar Row
Day 6 – Legs & Abs #2
A1. Bent-Knee Hex-Bar Deadlift
A2. Seated Dorsiflexed Leg Curl
B1. Wide-Stance Good Morning
B2. Hanging Leg Raise
Day 7 – Shoulders & Arms #2
A1. Seated Reverse-Grip EZ-Bar Preacher Curl
A2. Close-Grip Bench Press
B1. Standing Cable Curl
B2. Decline Dumbbell Triceps Extension
Workout Guidelines
- Sets & Reps: 4 sets per exercise (10, 12, 15, 20 reps)
- Tempo: 2-0-1-0 (2 seconds lowering, explosive lift)
- Rest Periods: 60 seconds between sets
- Workout Duration: 20–30 minutes (including warm-up)
Your strength may be down slightly this week, and that’s okay! Select appropriate weights for each set to ensure you hit the rep targets. This isn’t about lifting heavy—it’s about full-body depletion.
Pro Tip: Optimize Your Exercise Pairings
Structure your program vertically, pairing antagonist (opposite) muscle groups or movement patterns (e.g., chest & back, biceps & triceps). This:
✔ Extends rest time for each muscle group
✔ Improves range of motion & joint balance
✔ Enhances strength & performance when energy is low
Low-Intensity Cardio for Extra Fat Loss
Whenever possible, include some low-intensity aerobic work in the evening. The best option? A long walk after your final meal.
Walking at night has several benefits:
✅ Burns additional calories for extra fat loss
✅ Improves circulation & speeds recovery
✅ Reduces stress and helps you unwind
✅ Clears your mind—perfect for preparing speeches, presentations, or event planning
The Payoff: Why This Plan Works
After this one-week grind, your body will be primed for supercompensation. Here’s what happens:
1️⃣ Week 1: You strip away excess water, glycogen, and fat, looking lean and tight.
2️⃣ Week 2: You reintroduce carbs and calories, filling out like a pumped-up, vascular beast.
Think of it as connecting a garden hose to your muscles—they’ll swell up and look fuller than ever!
Not only will your muscles pop, but you’ll also enjoy a short-term boost in testosterone, insulin sensitivity, and thyroid function—all working together to keep fat gain at bay (for a little while at least).
Final Thoughts
One tough week.
Boring food.
Intense training.
But if you stick to the plan, you’ll step into your event lean, tight, and ready to dominate!
Now go make it happen.
