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10 x 3 For Fat Loss

by Chad Waterbury
Original Article Can be Found on T-Nation @ http://www.t-nation.com/readTopic.do?id=795366
Day 1 Sets/Reps Rest Weight Day 15 Sets/Reps Rest Weight
Deadlifts 10x3 @ 75% 1RM 45 sec. 75 Deadlifts 10x3 @ 77% 1RM 45 sec. 77
Chin-Ups 10x3 @ 75% 1RM 45 sec. 75 Chin-Ups 10x3 @ 77% 1RM 45 sec. 77
BB Front Squats 10x3 @ 75% 1RM 45 sec. 75 BB Front Squats 10x3 @ 77% 1RM 45 sec. 77
Dips 10x3 @ 75% 1RM 45 sec. 75 Dips 10x3 @ 77% 1RM 45 sec. 77
Cycle Sprints 10 mins 60 sec slow 30 sec sprint Cycle Sprints 13 mins 60 sec slow 30 sec sprint
Day 2 Day 16
Rope Jumping 10 mins Rope Jumping 12 mins
Day 3 Off Day 17 Off
Day 4 Sets/Reps Rest Weight Day 18 Sets/Reps Rest Weight
Back Squats 10x3 @ 75% 1RM 45 sec. 75 Back Squats 10x3 @ 77% 1RM 40 sec. 77
Power Clean 10x3 @ 75% 1RM 45 sec. 75 Power Clean 10x3 @ 77% 1RM 40 sec. 77
Romanian Deadlifts 10x3 @ 75% 1RM 45 sec. 75 Romanian Deadlifts 10x3 @ 77% 1RM 40 sec. 77
Standing Military Press 10x3 @ 75% 1RM 45 sec. 75 Standing Military Press 10x3 @ 77% 1RM 40 sec. 77
Walk/Sprint 10 mins 60 sec walk 30 sec sprint Walk/Sprint 13 mins 60 sec walk 30 sec sprint
Day 5 Off Day 19 Off
Day 6 Day 20
Rope Jumping 11 mins Rope Jumping 13 mins
Day 7 Off Day 21 Off

Day 8 Sets/Reps Rest Weight Day 22 Sets/Reps Rest Weight


Deadlifts 10x3 @ 75% 1RM 40 sec. 75 Deadlifts 10x3 @ 79% 1RM 45 sec. 79
Chin-Ups 10x3 @ 75% 1RM 40 sec. 75 Chin-Ups 10x3 @ 79% 1RM 45 sec. 79
BB Front Squats 10x3 @ 75% 1RM 40 sec. 75 BB Front Squats 10x3 @ 79% 1RM 45 sec. 79
Dips 10x3 @ 75% 1RM 40 sec. 75 Dips 10x3 @ 79% 1RM 45 sec. 79
Cycle Sprints 11.5 mins 60 sec slow 30 sec sprint Cycle Sprints 14.5 mins 60 sec. Slow 30 sec sprint
Day 9 Day 23
Rope Jumping 11 mins Rope Jumping 13 mins
Day 10 Off Day 24 Off
Day 11 Sets/Reps Rest Weight Day 25 Sets/Reps Rest Weight
Back Squats 10x3 @ 77% 1RM 45 sec. 77 Back Squats 10x3 @ 77% 1RM 35 sec. 77
Power Clean 10x3 @ 77% 1RM 45 sec. 77 Power Clean 10x3 @ 77% 1RM 35 sec. 77
Romanian Deadlifts 10x3 @ 77% 1RM 45 sec. 77 Romanian Deadlifts 10x3 @ 77% 1RM 35 sec. 77
Standing Military Press 10x3 @ 77% 1RM 45 sec. 77 Standing Military Press 10x3 @ 77% 1RM 35 sec. 77
Walk/Sprint 11.5 mins 60 sec walk 30 sec sprint Walk/Sprint 14.5 mins 60 sec walk 30 sec sprint
Day 12 Off Day 26 Off
Day 13 Day 27
Rope Jumping 12 mins Rope Jumping 14 mins
Day 14 Off Day 28 Off

Exercise 1 Rep Max


Deadlift 100
Chin-Ups 100
Front Squat (or Hack Squats) 100
Dips (or Decline Bench Press) 100
Back Squat 100
Power Clean (or Seated Rows) 100
Romanian Deadlift 100
Standing Press 100