Deadlifts, Rack Pulls and Their Grip Variations Cleans, Snaps, and Olympic Lift Variations Chin-ups, Chin-ups, and Reverse Row Squats and Their Variations, Lunge, Split Squats, and Their Variations Standing Overhead Press Bentover Rows of Bench Presses and Pushups
Including as many of the above points in your workout routines as the primary exercises can speed up fat loss and maintain lean muscle mass (keys to the ripping) without endless bouts of stationary cardio after a workout or on different days.
The best fucking compound lifting program to get shredded
There are many demands this program places on the central nervous system (due to the large movements). If at any point during the phase you feel sluggish or overwhelmed, it usually means your body is telling you to cut things down. Listen and take a week to discharge.
To hit the whole body more than once a week, this six-week program includes two horizontal push / pull days and two vertical push / pull days to give proper rest to specific muscle groups. You will also notice the short rest periods below. This is because there are no supersets in this program (do as straight sets – complete all sets for an exercise before continuing). This goes against the grain with most conditioning programs, but this allows you to stay focused and undisturbed from the large movements that require it, while at the same time keeping your heart rate elevated for most of the workout. Suffice it to say, don’t use your actual repetition efforts here. Reduce the working weight by 10 to 15 percent with each exercise so that you do not get out early or risk injuries due to the short rest periods.
Aim for 3 to 5 percent weight gain for each week of the program as you shorten the rest intervals. Try to reduce your rest time by five to 10 seconds per set for each subsequent week.