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Fat Loss for Men: A 7 Day Full Body Routine Plus HIIT

Posted Jan 27 2010 12:00am
January 27th, 2010 Posted in , ,

Many of you are asking for a full body workout routine to burn fat, so here you go.

I have even customized the program for both men and women.

You can skip the details and go straight to the routines if you wish:

We are integrating 3 full body training sessions with 3 HIIT routines and taking the 7th day off. Since the goal is fat loss, we are striving to add some muscle mass, maintain strength, and burn as many calories as possible.

This is accomplished by staying in a slightly higher rep range than we would normally use for strictly strength training, while using super-sets for most of our exercises. We add an optional set to the end of each workout in case you are able to finish the workout early.

Major compound exercises are rotated to prioritize a different muscle group on each of the 3 training sessions each week.


HIIT sessions on off-days are designed to melt fat and stimulate muscle growth, but the sheer volume of work should not force you into overtraining. If you do feel the symptoms of overtraining, you should take either the 4th or 6th day completely off instead of performing a HIIT workout.

Some of the symptoms of overtraining:

  • elevated pulse
  • trouble sleeping
  • nagging muscle soreness
  • sore joints
  • inability to recover from the previous workouts
  • decreasing strength
  • decreasing muscle mass
  • increasing fat storage

This routine can be used for 6-10 weeks before switching your focus to a new set of goals. When progress stalls and you can determine that the plateau is not a result of overtraining, it is time to take an active recovery week and start a new routine.

You should rest 60-90 seconds between super-sets, and 180 seconds (3 minutes) at most between exercises.

Initial Warmup – small, light exercises possibly including dynamic stretches to warm up the muscles

Feeler Sets – use feeler sets only if necessary, with 40-50% of your 1 rep max for 3-5 reps to warm-up before each new exercise

You should engage in some form of recovery on a daily basis.

Here are some of your recovery options:

  • foam roller
  • deep tissue massage
  • ice massage
  • alternating hot and cold showers
  • dynamic stretching

You know the drill.

  • Calories = 12 x your goal bodyweight, adjust weekly according to progress
  • Protein = .8-1 gram per pound of bodyweight
  • Carbs = 100-150 grams per day, more on weightlifting days, less on HIIT days, and even less on rest days
  • Fat = the remainder of the calories once you’ve subtracted protein and carbs from total calories

Day 1:
5 minute initial warmup
a) Quads - Barbell back squats
reps: 5/5/5/5
b1) Chest - Incline dumbbell press
reps: 7/7/7
b2) Calves - Standing calf raise
reps: 7/7/7
c1) Hamstrings - Stiff leg deadlifts
reps: 7/7/7
c2) Abs - (Weighted) decline sit ups
reps: 7/7/7
d1) Back - (Weighted) wide grip pull-ups
reps: 10/10
d2) Shoulders - Seated dumbbell shoulder press
reps: 10/10
e1) Stretch all your muscles for 10 minutes while sipping your post-workout drink.
e2) If you are still within your 60 minute workout and have gas left in the tank, do a tricep extension of your choice for 2 sets of 5 reps, or as many diamond push-ups as you can do.

Day 2:
25 Minutes of HIIT – upper body intervals (pulls, pushes, etc…)

Day 3:
5 minute initial warmup
a) Chest - Flat bench press
reps: 5/5/5/5
b1) Quads - Step ups onto a bench or box holding dumbbells
reps: 7/7/7
b2) Abs - Lying leg raises, get your lower back and butt off the floor, try to touch the ceiling with your toes
reps: 10/10/10
c1) Back/Hamstrings – Standing bent over barbell rows
reps: 7/7/7
c2) Calves - Seated calf raises
reps: 7/7/7
d1) Shoulders - Standing dumbbell raises to the side
reps: 10/10
d2) Biceps - Standing alternating dumbbell curls
reps: 10/10
e1) Stretch all your muscles for 10 minutes while sipping your post-workout drink.
e2) If you are still within your 60 minute workout and have gas left in the tank, do a hamstring curl machine for 2 sets of 5 reps; or do the glute-ham raise – lock your heels under something with the instep of your foot facing down and, starting with your thighs perpendicular to the floor, lower your upper body forward and down a couple degrees then use your hamstrings to pull it back up.

Day 4:
25 Minutes of HIIT – lower body intervals (sprints, jumps, etc…)

Day 5:
5 minute initial warmup
a) Hamstrings - Deadlifts
reps: 5/5/5/5
b1) Shoulders - Standing overhead shoulder press
reps: 7/7/7
b2) Abs - Standing side bends holding dumbbells
reps: 7/7/7
c1) Quads - Alternating barbell lunges
reps: 7/7/7
c2) Triceps/Chest – Decline close grip bench
reps: 7/7/7
d1) Back/Biceps – (Weighted) close grip chin-ups
reps: 10/10
d2) Calves – One leg standing calf raise on a 2 inch block or plate holding a dumbbell
reps: 10/10
e1) Stretch all your muscles for 10 minutes while sipping your post-workout drink.
e2) If you are still within your 60 minute workout and have gas left in the tank, do two sets of clapping pushups.

Day 6:
15 Minutes of upper body HIIT + 15 minutes of lower body HIIT

Day 7:
Completely off, no exercise at all.

Written by Steve
Steve is a formerly ISSA certified personal trainer and sport nutritionist, who has been studying, practicing, and experimenting since 1994. Please use the content at Project Swole to supplement the advice of your doctor or physician. All medical questions should be directed towards a qualified medical professional, and the advice provided at Project Swole should be used at your own discretion.

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