So you wanna build a leaner, more muscular body?

Then you’re in the right place, my friend!

Welcome to Chisel; an 8-week program that uses the supersets of my popular Afterburner program, but removes the cardio, letting you focus entirely on smashing the weights and getting jacked.

Here’s a quick guide to the program:

Program length: 8 weeks.
Frequency: 6 workouts per week.
Session breakdown: This program uses supersets, and you’ll train each muscle group twice per week.
Rep ranges: Low, moderate, and high.
Muscle Buster techniques: Supersets.

Workout Calendar

This is an 8-week program and you’ll in the gym x6 days per week:

• Monday: Chest, shoulders and triceps
• Tuesday: Back, traps, biceps and forearms
• Wednesday: Quads, hamstrings, calves and abs
• Thursday: Chest, shoulders and triceps
• Friday: Back, traps, biceps and forearms
• Saturday: Quads, hamstrings, calves and abs
• Sunday: Off

Don’t worry if you can’t commit to six days per week, you can still use the program by tweaking the schedule a little.

If you can only train x3 days per week I recommend doing the first three workouts and the picking up where you left off the following week. The program will take twice as long to complete, but will still be effective! If you can train four days per week I recommend doing the first three workouts and then selecting your final workout based on the muscle groups you’d like to prioritize. Use a similar approach if you can only train x5 days per week.

Supersets For Super Results!

This is an old-school bodybuilding method where you’ll combine two exercises back-to-back into one “super” set.

For example, a set of dumbbell chest press immediately followed by a set of dumbbell flyes.

Supersets give you the luxury of getting a LOT of work done in a relatively short space of time. They’re also great for burning fat, because alongside the EPOC boost which weight training gives us, they ramp up the intensity of your workouts and boost your workout calorie burn by around 50%! (1)

Now, there are two different types of supersets you can perform:

• Compound supersets

This is were we perform two exercises for the same muscle group (e.g. dumbbell chest press into dumbbell flye, or dumbbell curl into hammer curls). This is what we’ll be using mostly throughout Afterburner. Sometimes I’ll build your compound supersets to have you applying a technique known as “post-exhaust” which means doing a compound lift and then an isolation lift (e.g. barbell squats then leg extensions), and other times I’ll have you applying a technique known as “pre-exhaust” which has an isolation exercise before a compound exercise (e.g. leg extensions then barbell squats). (2, 3)

• Opposing supersets

This is where we perform two exercises for opposing muscle groups (e.g. biceps curl into triceps pushdown). We’ll apply these mostly in this program when training arms. (1)

What Is "Antagonistic Periodization"?

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