Basic Workout

Fat Loss, Muscle Gain (3 Days per Week)

This is a Mass Gain phase with very little cardio work. This is to focus the majority of your efforts into growing additional muscle mass and burning maximum fat.

Three Day Hypertrophy Workout
Day 1 – Legs
A) Squat 3 sets x 3-5 reps
B) Squat 1 set x 20 reps
C) Stiff Legged Deadlift 3 sets x 8-15 reps
D) Lunges 3 sets x 8-15 reps

Day 2 – Chest/Triceps
A) Bench Press 3 sets x 3-5 reps
B) Dips 3 sets x 8-15 reps
C) Standing Press 3 sets x 8-15 reps

Day 3 – Back/Biceps
A) Deadlift 2 sets x 3-5 reps
B) Bent Over Rows 3-4 sets x 8-15 reps
C) Pull Ups 3-4 sets x 8-15 reps

This workout came from Josh Bunch at Practice Crossfit! Thanks Josh!

I will be doing this workout 6 days a week for the first 6 weeks of 2013.

5 thoughts on “Basic Workout

  1. Hey Scott,
    I just discovered kettlebell training after reading Primal Body Primal Mind (nora Gedgaudas). She highly recomends the Michael Skogg system, and I concur. It’s actually very fun and has an interesting history. The really awesome thing is that you can get an amazing physique (just look at Skogg’s) just from using kettlebells. His physique is not from lifting weights and working groups of muscles, it’s just from the kettlebell. Abs too! I was pysched about that. I’ve barely begun to work out with them but so far it is far different and way more fun than weight training.
    You may want to look into it. I know with myself I got bored after a while with weights. Food for thought that’s all.

    • Thanks Steph. I like to their in the occasional Crossfit workout just to shake things up. It usually includes some kettlebell work and always sends my heart rate through the roof!

  2. Hi Scott:

    I’m a middle-aged woman who has had knee surgery, so squats are out for me (and lunges, too, to an extent). Can you suggest a substitute exercise?


    • That is a broad question and depends on a number of things. The purpose for my recommendation of squats is because of the anabolic and fat burning effects of the compound movement. If your knees are in really bad shape and cannot handle much stress at all then you of course would want to talk to your doctor since he would know the limitations of your condition. If they are just weak from a previous injury and need to be restrengthened I would start with air squats and slowly move the amount of weight up over time. If the depth of your squat is concerned you should look up doing box squats where you only take your knees to a 90 degrees before your butt lands on a box. This is also a safe method of doing squats for people with some knee problems. The correct answer depends on your goals and the problem with your knees, without knowing that I would not know which one of the above routes to send you on.

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