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[WOTM, 01/2014] Torch Fat & Spark Muscle Growth With Lean It UP’s 2014 Body Reconstruction Workout Gauntlet

Posted by on Jan 5, 2014 in Featured Article, Full Body Workout Plans, Muscle It UP, Workout Of The Month, Workout Plans | 11 comments

1. WARM-UP — Low-Intensity Cardio + Push Ups

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Protocol: 5 minutes of cardio; 1 set of push ups for 10-20 reps

Primary Muscle(s): Chest, Triceps

Again, start with 5 minutes of low-intensity cardio. Next, bang out 10-20 push ups as a warm-up set.

 

2. Deadlifts

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Protocol: 4 sets, 12 reps

Target Muscle(s): Back, Core, Arms, Legs

For each rep start in a low squat position and grab the bar with an overhand grip (A). Sit back in your hips, push through your heels, ascend upward, and raise your torso until you’re in a full stand (B) — maintain a tight core and straight back throughout the motion.

Slowly lower under control by dropping your torso and hips down until the bar touches the floor (A). Repeat for 12 reps.

 

3. Dumbbell Chest Press

Protocol: 3 sets, 12 reps

Target Muscle(s): Chest, Triceps

Lie on a flat bench with two dumbbells extended straight up above you chest (A). Draw your shoulders back and tighten your core, and slowly lower the dumbbells down until they’re at chest height (B) — your arms should be at about a 75º angle with your torso.

Powerfully contract your chest and press upwards to a full extension (A). Repeat for 12 reps.

 

4. Barbell Clean & Press

Barbell Clean & Press

Protocol: 3 sets, 12 reps

Target Muscle(s): Shoulders, Abs, Triceps

Stand tall with a loaded barbell on your thighs (1). Tighten your core, dip down slightly, and powerfully pull the barbell up on top of your collarbone (2). Dip your legs slightly and explosively press the barbell overhead (3).

Hold for 1s, slowly lower the bar back to your collarbone (2), then down to your thighs (1), and repeat for a set of 12. Complete each clean & press in on fluid motion.

 

5. Bent-Over Barbell Rows

Protocol: 3 sets, 12 reps

Target Muscle(s): Back, Biceps, Abs

Hold a barbell in front of your body with an overhand grip slightly wider than shoulder-width apart. Tighten your core, straighten your back, and drop your torso down to 60º. 

Powerfully contract your back and biceps, and pull the barbell upwards into the top of your core. Hold for 1s and return to full extension. Repeat.

 

6. Dumbbell Snatch

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Protocol: 2 sets, 12 reps/arm

Target Muscle(s): Shoulders, Triceps, Core

Start in a low, wide squat position with a dumbbell in between your feet (1). With your chest puffed out, abs tight, and lower back pinched, powerfully contract your glutes and pull the dumbbell overhead (3) with your shoulder.

Under control, lower the weight back to the ground, stick out your butt, and immediately complete the next rep. Complete 12 with the right arm and repeat for the left.

 

7. Dumbbell Renegade Rows

Protocol: 2 sets, 12 reps/arm

Target Muscle(s): Back, Biceps, Core

Assume push up position with two dumbbells (neutral grip). While keeping your core tight and back flat (45º angle), powerfully row your right arm up until it’s slightly above your torso. Don’t rotate your body.

Hold the contraction for 1s, return to the floor, and repeat for the opposite arm. Alternate for 12 reps per arm.

 

8. Dips

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Protocol: 2 sets, 10-20 reps

Primary Muscle(s): Chest, Triceps

Start with your arms locked out and extended on parallel bars — lean forward slightly to emphasize the chest.

Lower until your arms are just below parallel with the ground, hold for .5s, powerfully contract your triceps, and return back up to a full extension. Squeeze the contraction for .5s at the top and repeat.

If regular dips are too difficult, replace them with bench dips.

 

9. HIIT Cardio

Protocol: 10 minutes of HIIT cardio

  • 1. Walk 1 minute as a warm-up (~3 MPH)
  • 2. High Intensity Interval 1: 45 second all-out sprint. Sprint speed is going to vary on a person-by-person basis — choose a level that’s intense and makes you run HARD, but at the same time make sure it feels safe. Start conservative and gradually work your way up over time.
  • 3. Low Intensity Interval 1: 60 second walking rest interval (3 MPH)
  • 4 High Intensity Interval 2: 45 second all-out sprint
  • 5. Low Intensity Interval 2: 60 second walking rest interval (3 MPH)
  • 6. Repeat 3 additional intervals
  • 7. 2 minute walking cool-down (~2.5 MPH)
  • 8. Finish



Pages: Workout A | Workout B | Printable Recap

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

Latest posts by Bryan DiSanto (see all)

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  • Ndub

    I know the cardio in this program is HIIT only and for short durations. Would you suggest any additional cardio for endurance? When would you suggest it be added?

    • https://www.leanit-up.com/ Bryan DiSanto

      You probably don’t realize it, but HIIT is actually extremely effective at building up endurance, even though you’re not physically doing cardio for a long duration.

      The high intensity/spiked heart rate helps build up your body’s aerobic capacity (what’s known as VO2 max) at an accelerated rate — that directly translates into cardiovascular endurance.

      Effectively, you’re building up cardiovascular fitness AND burning more calories/fat at a higher rate than steady-state cardio can.

      That said, I have no problem with you adding in additional steady-state cardio. Do it after Workout A, or convert one of the 3 off-days into a full cardio day.

  • Allison

    Could you do a lower amount of reps with a heavier weight instead of the higher amount of reps? I am doing a workout program now that has me squatting and deadlifting heavy for a low amount of reps but will a lighter weight with more reps yield better/faster results?

    • https://www.leanit-up.com/ Bryan DiSanto

      Totally — customize it however you want to fit your training. It really all depends on where you are now and what your main goal is. Lower rep ranges typically prioritize strength, whereas 10-12 rep schemes are geared towards a balance of muscle size/strength/endurance. As you get stronger though, I usually advocate dropping the reps down for BIG lifts like squats and deadlifts — it’s just hard to maintain perfect form beyond 5-6 reps while keeping the weight heavy.

      I’d recommend doing lower reps only for the bigger lifts here. Squats, Goblet squats, Romanian deadlifts, Deadlifts, Dumbbell chest press, Clean & press, Bent-over rows, Snatches, & Dips all apply.

      Keep all ab work as it is.

      ^BD

      • Allison

        Thanks so much for the response. Very helpful!

  • Kim

    Thank you for the great workouts!! Somehow I ran across this website and I love it- very informative and motivating
    My problem is with the printable recaps.. I can rarely print them. The recap comes up but no link to print. What am I missing?

    • https://www.leanit-up.com/ Bryan DiSanto

      Thanks a ton Kim, so glad you found us!

      Just click any of the recaps, save it as an image, and then hit print. You can also right click it and hit the print button as well.

      Best,
      Bryan

  • Carlos Lopez

    your website is cool but there are a lot of pop up, that’s annoying, and the photo with the bulgarian squat has a bad form, just saying.

    • https://www.leanit-up.com/ Bryan DiSanto

      Agreed, the foot was way too far in. I’ve swapped out the picture for a better demo.

  • Jahna Montague

    Bryan- I am trying to cut body fat and cant decide between this program and the The 4-Day Muscle Thrashing Workout Program. Any suggestion on where to start?

    • https://www.leanit-up.com/ Bryan DiSanto

      Hey Jahna — The 4DMTW is a little bit more rigorous and time-consuming, but you’ll see results slightly quicker. It’s more of a conventional bodybuilding split in the sense that it hits individual muscles a bit more.

      Either way, you’ll progress quickly on both if you put in the work and your diet is on point. My best reco would be to follow one program for 8 weeks, and then switch to the other, that way you’re avoiding plateaus and keeping things fresh.

      If you ever have any questions, feel free to drop them on our message boards: https://www.leanit-up.com/chat/forums/