The best fucking compound lifting program to get shredded

  • Deadlifts, rack pulls and their grip variations
  • Cleans, snaps and Olympic lift variants
  • Pull-ups, pull-ups, and reverse rows
  • Squats and their variations
  • Lunge steps, split squats and their variations
  • Standing overhead press
  • Bentover series
  • Bench press 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.

Directions

To hit the whole body more than once a week, this 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.

Man jumping up to the pull-up bar Vladimir Borovic / Shutterstock

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