Hybrid Muscle-Metabolism Blasting Program

Get the benefits of a hypertrophy program AND shed fat fast all in one weight training program? Is it too good to be true? Just this week I switched my program to a hybrid program I initally created for Steve Borden (a.k.a. TNA Wrestling Star Sting). When Steve approached me about training, he gave me a pretty tall order. He wanted to build a little muscle, shed fat, increase performance in the ring AND keep his joints from getting thrashed in the gym. Thanks to Steve, I created a program that I soon employed with a lot of my middle aged male clients who were looking to shed fat, put on a little size and save their joints. On average my male clients were losing about six to ten pounds of fat and gaining four to five pounds of muscle in six weeks using this plan. I used the program for myself before (with great results) and have decided to go back to it and share it with my readers. Here is the gist of the program: it is a four day push-pull split, but this time around I have added a fifth day of arms and cardio strength training on Wednesdays to break up my split and keep the arms looking sweet for Wake Up Workout. Mondays and Fridays are nearly prototypical Men's Health Power Training hypertrophy workouts with finishers at the end. Tuesdays and Thursdays are a mix of complexes, cardio strength training, agility and plyometrics to break up the week and allow the body for work with lighter loads and more metabolic work. Here's my workout schedule for the week:

Monday:

DB Snatch                  4x5     70lbs

Bulgarian Split Squat   4x10   60lbs

BB Bench                   4x10   205lbs

Push Press                  4x10   135lb

Cable Hi-Lo Chop      4x10     30lb

Plank Walk                 4x10

Plyo Push Up & Jump Squat Countdown 10 to 1

Tuesday:

BB Complex               5x5   135lbs

Jump Shrug

Hang Clean

RDL

Bent Over Row

90 seconds rest

Disgusting Plyo/Agility Circuit x 5 60 seconds rest

Burpee + Lateral Barrier Jump x 8

20lb Med Ball Throwdowm     x 8

Core Row                               x 8

Wednesday:

Double Overhead Cable Curl 3 x 20

Alternating DB Curl               3 x 12

Cable Rope Curl                    3 x 20

Reverse Grip Push Down       3 x 20

Rope Extension                      3 x 12

Dips                                       3 x 20

10 Minute Density Training

Box Jumps               x 10

Ice Skaters               x 10 each way

DB Shoulder Overs  x 10

Thursday:

DB Complex             5x5  60lbs dumbbell

DB Swing

DB Snatch (5 each arm)

Front Squat

Single Arm Push Press (5 each arm)

DB Plyo Push Up & Over (5 each direction)

Super Set                 4x20   45 seconds rest

Freemotion Cable Cross Over
Split Squat Jumps

Core Circuit  3 sets

Side Bridge + 5 Dips + 5 Rotations
"Boom Boom" Crunch x 25

Friday: (weight used to be determined)

Power Clean                  4x5
Single Leg RDL              4x10
Weighted Pull Ups          4x10
Stagger Stance DB Row 4x10
Corkskrew                     4x10
Supine Bridge                 4x45 seconds

Squat + Rope Row Tabata 8 Rounds

P.S. All these workouts are finished in less than 50 minutes and I am absolutely lovin' it!