Are you ready to shred fat and get fitter than ever before?
Then you’re in the right place!
The Rip Down is a 6-week program which uses three science-based training principles to help you unlock the kind of fat loss results most people at your local gym can only dream about, and in this program overview section I’ll explain how each piece of the puzzle works.
Program length: 6 weeks.
Frequency: 5 workouts per week.
Session breakdown: You’ll be have three circuit-based full-body workouts per week, and two cardio-only days.
Rep ranges used: High.
Muscle buster techniques: Tri-sets, 1-2-3 sets, supersets, HIIT.
Melt Fat With Circuit Training
Sylvester Stallone was right – circuit training rocks!
Sly used this style of workout when preparing for Rambo II way back in 1985, long before any research existed to show just how effective it was, and in the years since then we’ve seen a raft of academic data showing he was dead right.
Circuit training involves grouping exercises together into blocks of two, three, four, and sometimes five – turning one set into an all-out war!
In doing so, we can dramatically change the landscape of our results. A 1992 study showed that circuit training produces 200% the spike of EPOC (“the afterburn effect”) that we typically get from traditional weight training, and that it lasts for almost 25% longer, too – so not only are you burning more calories, but you’re doing so for longer. (1, 2, 3)
You’ll have three circuit-based workouts per week on this program. Each one will train your full body, so no muscle gets left behind.
Here’s how they work.
- Triple Threat Workouts
You’ll do these workouts on Mondays and Fridays. They consist mostly of tri-sets (hence the name), and some of these tri-sets will have you performing three exercises for a set period of time (e.g. 1-minute of squats, push ups, and crunches), and some of the tri-sets will use my 1-2-3 method (10 reps for exercise #1, 20 reps for exercise #2, and 30 reps for exercise #3).
- Ladder Workouts
You’ll do these workouts on Wednesdays. Set a 60-minute timer on your phone to restrict total workout time to an hour, and then you’ll perform this 5-part circuit by hitting 20 reps for each exercise in a row, then taking one minute of recovery time, then the next go round consists of 19 reps for each exercise, then 18 reps for each exercise, and so on. The workout is over either when the timer runs out, or when you complete the 1 rep round. Most people get nowhere near the lower rep rounds, but this type of workout is great for pitting you versus you to see if you can beat your previous attempt. It’ll be a sweat-fest!
HIIT Your Results Out Of The Park
You’ll be using HIIT (high intensity interval training) on the days interspersed between your circuit workouts (Tuesday and Thursday).
It’s a great way to torch body fat, and I expect you to come out of this program looking like an absolute beast if you nail these sessions exactly as I have written them. (4, 5, 6)
Those who prefer to do traditional cardio can do so by smashing through the stationary bike workout I’ve prepared as an alternative, but the rest of you will be hitting the StepMill with me!
You’re going to alternate between short bursts of hard effort and recovery phases, so the workout will resemble more of a “sprint / walk” than a constant jog.
You’ll burn roughly the same amount of calories in the gym as you would with a regular cardio workout, but using this HIIT-style also unlocks two crucial differences. The first is that it helps you retain lean muscle more effectively, so you’re not losing any of your hard earned results via cardio energy expenditure. The second is that it triggers something called EPOC (a.k.a. “the afterburn effect”). This mechanism is the key to why HIIT is such a great fat burner, because when EPOC is activated it means you’ll continue burning calories at an accelerated rate for up to 14 hours after your workout. It doesn’t take long for those results to mount up! (7, 8)
Recommended Diet Plan
I’ve written a diet plan specifically for use with this training program.
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