So, this is a routine that I came up with - well, sort of. It's an Alwyn Cosgrove (complexes), Built (BGB) hybrid that I put together to target fat loss. It's meant to be run 4 weeks, followed by a 1 week deload. The purpose of this plan is to target fat loss via weight training (I know, not such a popular idea around here) and couple it with low rep, heavy weight training to prevent muscle loss. I'm thinking of alternating this with BGB. Let me know what you think. Constructive criticism welcome.

Minor note - no need to discuss my ED - I just want to be open and honest about it and let people know where I'm coming from. Please keep the discussion to the routine and it's purpose.




Targeted Fat Loss for the Diet Disabled

I知 diet disabled. I am. Years of dieting has ruined my relationship with food, the result of which is an eating disorder. Even the thought of going on a diet can make me want to binge. Strictly speaking I知 not supposed to diet at all.

Well, this poses a slight problem for me as I知 a recreational body builder and I like my muscles best when I知 lean. Now, I知 not talking 12% figure competitor lean; just reasonably lean, say on the low side of what is considered healthy for women, like 16-18%.

Since I am unable to do any sort of extreme diet, I need an exercise program that is extremely efficient at burning fat and amping up my metabolism. As averse I am to dieting, I知 not at all afraid of exercising. If you are, this program is not for you. It is specifically targeted at fat loss and nothing else. The sole purpose of this program is to turn you into a fat burning machine. I think that one of the reasons fat loss has taken so long for me in the past is that I had other goals in mind at the same time. I wanted to lose fat AND get stronger. Or, my favorite, people want to lose fat AND gain muscle. Well, often when we divide our attention between two tasks we don稚 do either one particularly well.

This program is the result of reading a lot about Complexes, mostly by Alwyn Cosgrove, blending it with BGB and much discussion with, and suggestions from my BLC family.

The follow exercise regimen is not easy or for the faint of heart. The primary components of this grueling 4 weeks are complexes, high-intensity anaerobic interval training, high-intensity aerobic interval training, and a wee bit of high-intensity steady state training. You can read all about Complexes at both Alwyn's and MariAnne's sites.

Complex A
Bent-Over Row
Hang Clean
Front Squat, Push Press hybrid
Back Squat
GM

Complex B
RDL
Hang Clean, Squat and Press hybrid
Lunge

Complex C
Dead Lift
RDL
Bent-Over Row
Clean
Front Squat
Push Press
Back Squat
GM

Complex D
Dead Lift
High Pull (onto toes)
Squat Clean
Military Press
Lunge

Complex E
Jump Squat
Squat
Squat and Hold for 10 seconds
Military Press
Push Press
Squat and Press

Week One
4 sets of 5, 90 sec rest for Complexes

Monday Chest, Back, Calves
Incline BB Press 3x5
Rack Pull or Dead 3x5
Standing Calf Raise 3x8
Complex A
5 min of 20:40 HIIT + 15 min SS

Tuesday Quads, Bis, Abs
Squat 3x5
Standing Alt Bicep Curl 3x5 (optional)
Weighted Crunch 3x8
Complex B
10 min of 20:10 HIIT + 10 min SS

Wednesday No Resistance Training
Complex C
30 Hills

Thursday Shoulders, Back, Calves
Pull Ups 3x5
Military Press 3x5
Seated Calf Raises 3x8
Complex D
5 min of 15:30 HIIT + 15 min SS

Friday Hamstrings, Tris, Abs
SLDL or RDL 3x5
Close Grip Bench 3x5 (optional)
Weighted Crunch 3x8
Complex E
10 min of 8:12 HIIT + 10 min SS

Saturday Rest
Sunday Rest


Week Two
5 sets of 5, 70 sec rest for Complexes

Monday Chest, Back, Calves
Incline BB Press 3x5
Rack Pull or Dead 3x5
Standing Calf Raise 3x8
Complex A
10 min of 20:40 HIIT + 10 min SS

Tuesday Quads, Bis, Abs
Squat 3x5
Standing Alt Bicep Curl 3x5 (optional)
Weighted Crunch 3x8
Complex B
10 min of 20:10 HIIT + 10 min SS

Wednesday No Resistance Training
Complex C
45 Hills

Thursday Shoulders, Back, Calves
Pull Ups 3x5
Military Press 3x5
Seated Calf Raises 3x8
Complex D, 10 min of 15:30 HIIT + 10 min SS

Friday Hamstrings, Tris, Abs
SLDL or RDL 3x5
Close Grip Bench 3x5 (optional)
Weighted Crunch 3x8
Complex E
10 min of 8:12 HIIT + 10 min SS

Saturday Rest
Sunday Rest

Week Three
5 sets of 6, 60 sec rest for Complexes

Monday Chest, Back, Calves
Incline BB Press 3x5
Rack Pull or Dead 3x5
Standing Calf Raise 3x8
Complex A
10 min of 20:40 HIIT + 10 min SS

Tuesday Quads, Bis, Abs
Squat 3x5
Standing Alt Bicep Curl 3x5 (optional)
Weighted Crunch 3x8
Complex B
10 min of 20:10 HIIT + 10 min SS

Wednesday No Resistance Training
Complex C
45 Hills

Thursday Shoulders, Back, Calves
Pull Ups 3x5
Military Press 3x5
Seated Calf Raises 3x8
Complex D
10 min of 15:30 HIIT + 10 min SS

Friday Hamstrings, Tris, Abs
SLDL or RDL 3x5
Close Grip Bench 3x5 (optional)
Weighted Crunch 3x8
Complex E
10 min of 8:12 HIIT + 10 min SS

Saturday Rest
Sunday Rest

Week Four
6 sets of 6, 45 sec rest

Monday Chest, Back, Calves
Incline BB Press 3x5
Rack Pull or Dead 3x5
Standing Calf Raise 3x8
Complex A
5 min of 20:40 HIIT + 15 min SS

Tuesday Quads, Bis, Abs
Squat 3x5
Standing Alt Bicep Curl 3x5 (optional)
Weighted Crunch 3x8
Complex B
5 min of 20:10 HIIT + 15 min SS

Wednesday No Resistance Training
Complex C
30 SS

Thursday Shoulders, Back, Calves
Pull Ups 3x5
Military Press 3x5
Seated Calf Raises 3x8
Complex D
5 min of 15:30 HIIT + 15 min SS

Friday Hamstrings, Tris, Abs
SLDL or RDL 3x5
Close Grip Bench 3x5 (optional)
Weighted Crunch 3x8
Complex E
5 min of 8:12 HIIT + 5 min SS

Saturday Rest
Sunday Rest

Week 5 - DELOAD

Followed by 4 weeks of BGB, another 1 week deload, wash, rinse, repeat.