Goal: Fat Loss

Phase: Intensification 6
Method: Doublé Trisets

Training Matrix

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Full Body 1 Full Body 2 Off Full Body 3 Full Body 4 Off Off

Full Body 1 Full Body 2 Off Full Body 3 Full Body 4 Off Off

Full Body 1 Full Body 2 Off Full Body 3 Full Body 4 Off Off

Training Program

Full Body 1
A1 Squat - BB 5 8-10 4010 15
A2 Squat - Hack - BB 5 6-8 4010 15
A3 Squat - BB 5 4-6 4010 180
B1 Chin-Up - Medium - Neutral 5 8-10 4010 10
B2 Row - Seated - Medium - Semi-Supinated 5 6-8 3011 10
B3 Chin-Up - Medium - Neutral 5 4-6 4010 180

Full Body 2
A1 Leg Curl - Seated - Feet Neutral - Plantarflexed 5 8-10 4010 15
A2 Goodmorning - Standing - BB - Wide Stance 5 6-8 3110 15
A3 Leg Curl - Seated - Feet Neutral - Plantarflexed 5 4-6 4010 180
B1 Overhead Press - Standing - BB 5 8-10 4010 10
B2 Lateral Raise - Standing - DB 5 6-8 4010 10
B3 Overhead Press - Standing - BB 5 4-6 4010 180

© Copyright 2018, KILO Strength Society

This study source was downloaded by 100000869039377 from CourseHero.com on 07-01-2023 13:11:34 GMT -05:00

https://www.coursehero.com/file/206646641/Fat-Loss-Series-3-Intensification-6-Double-Trisetspdf/
 Goal: Fat Loss
Phase: Intensification 6
Method: Doublé Trisets

Full Body 3
A1 Squat - BB 5 8-10 4010 15
A2 Lunge - Walking - DB 5 6-8 2010 15
A3 Squat - BB 5 4-6 4010 180
B1 Pull-Up - Wide - Pronated 5 8-10 4010 10
B2 Row - Seated - Close - Neutral 5 6-8 3011 10
B3 Pull-Up - Wide - Pronated 5 4-6 4010 180

Full Body 4
A1 Leg Curl - Lying - Feet Neutral - Plantarflexed 5 8-10 4010 15
A2 Deadlift - Romanian - BB 5 6-8 4010 15
A3 Leg Curl - Lying - Feet Neutral - Plantarflexed 5 4-6 4010 180
B1 Bench Press - Flat - BB 5 8-10 4010 10
B2 Push-Up 5 6-8 3110 10
B3 Bench Press - Flat - BB 5 4-6 4010 180

© Copyright 2018, KILO Strength Society

This study source was downloaded by 100000869039377 from CourseHero.com on 07-01-2023 13:11:34 GMT -05:00

https://www.coursehero.com/file/206646641/Fat-Loss-Series-3-Intensification-6-Double-Trisetspdf/
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