Type: Muscle Building and Fat Loss

Level: Advanced

Length: 8 weeks

Workouts per week: 6

Training split: 3 day split, repeated twice a week

Equipment

• Commercial Gym or well equipped Home Gym
• Tabata phone app - recommended is Timer Plus - Workouts Timer    
  • Download Timer Plus App
  • Set Up Timer Plus App

Techniques

• Supersets - two exercises for the same muscle group are paired with one another and are performed back-to-back with minimal rest.
• Tabatas - where you perform an exercise for 20 seconds then rest for 10 seconds then repeat for a total of 8 sets - 4 minutes total.

Rep Ranges

• Workouts
• • Week 1 & 2 - heavy sets - 9 to 10 reps
  • Week 1 & 2 - light sets - 12 to 15 reps
  • Week 3 & 4 - heavy sets - 7 to 8 reps
  • Week 3 & 4 - light sets - 16 to 20 reps
  • Week 5 & 6 - heavy sets - 5 to 6 reps
  • Week 5 & 6 - light sets - 21 to 25 reps
  • Week 7 & 8 - heavy sets - 3 to 4 reps
  • Week 7 & 8 - light sets - 26 to 30 reps
• Rest Periods
  • Week 1 & 2 - 1 minute rest between supersets
  • Week 3 & 4 - 45 seconds rest between supersets
  • Week 5 & 6 - 30 seconds rest between supersets
  • Week 7 & 8 - 15 seconds rest between supersets

Cardio

1 - 2 tabatas between muscle groups during workouts. For muscle building, no more than 20 - 30 minutes of steady-state cardio no more than 3 days per week. Do not do the cardio noted during each workout. For fat loss, perform the cardio noted during each workout.

Meal Plan

• Fat Loss
  • Basic Fat Loss
  • Intermittent Fasting
  • Intermittent Fasting Carb-Cycling
• Muscle Building

Summary

• My Super Stacked and Super Slimmer programs are advanced level programs. Both use the same body part supersets (compound sets) exclusively. The Super Slimmer Program also utilizes Tabata HIIT cardio incorporated into every workout for maximum calorie burn. Both heavy and light weights are used in each superset.