If you give us about 45 minutes to one hour 3 days per week, we’ll help you get the body of your dreams! The training portion of the Xtreme Body Challenge will consist of 3 four-week training phases. Weeks 1-4 will focus on priming and building a solid base—kicking metabolim and hypertrophy (muscle growth) into high gear, weeks 4-8 will focus on hypertrophy, weeks 8-11 will feature one of the best fat-burning routines available—Olympic Hypertrophy Training, and week 12 will simply be full body training to “dial it in” for the photos. When you are done with this, you will not only look better than ever before, but you will perform as good as you look™!

Here we get your body primed for hypertrophy and fat loss. We will utilize what are known as compound sets, which will kick your metabolism into high gear and get the hypertrophy started. We will stick with 8-12 reps and pair up opposing bodyparts. While one bodypart is recovering, you will be hitting the other. For example, if the workout calls for dumbbell bench presses and barbell rows, you will complete one set of dumbell bench press then immediately do a set of barbell rows with as little rest as possible in between. Take about 60 seconds rest between each compound set.

Workout A Compound Set 1: 3 x 8-12 Squats / Dumbell Stiff Leg Deadlifts Compound Set 2: 2 x 8-12 Leg Extensions / Leg Curls Compound Set 3: 2 x 8-12 Lunges / Deadlifts Compound Set 4: 2 x 8-12 Cambered bar curls / tricep skullcrushers Compound Set 5: 1 x 8-12 Hammer Curls / Tricep Kickback Compound Set 6: 2 x 8-12 Seated Calf Raises / Standing calf raises

Workout B: Compound Set 1: 3 x 8-12 Incline Dumbell Bench Press / Barbell Rows Compound Set 2: 2 x 8-12 1 arm rows / Flat Bench Flys Compound Set 3: 2 x 8-12 Standing Shoulder Press / Lateral Raises Compound Set 4: 2 x 8-12 Dips / Lat Pull Downs or Pull Ups Compound Set 5: 2 x 8-12 Hanging Leg Raises / Weighted Swiss Ball Crunch

Sample 4 Week Plan
	Week 1	Week 2	Week 3	Week 4
Monday	Workout A	Workout B	Workout A	Workout B
Tuesday	Off	Off	Off	Off
Wednesday	Workout B	Workout A	Workout B	Workout A
Thursday	Off	Off	Off	Off
Friday	Workout A	Workout B	Workout A	Workout B
Saturday	Off	Off	Off	Off
Sunday	Off	Off	Off	Off

Here you will be performing an upper body/lower body split 3 times per week. You will alternate chest/back/shoulders/abs on day one and legs/arms on day two. You will be using a weight that lets you get no more than 12 reps but no less than 8. If you can easily do 12 reps, it is time to increase the weight. This will help you gain muscle—getting you ready for the fat-blasting inferno in weeks 8-11. The workout will look like this:

Workout A: Warmup: 5 minutes light cardio or 3 sets of 15 hanging cleans (light) Squats: 3 x 8-12 Leg Press: 2 x 8-12 Leg Extension: 2 x 8-12 Stiff Leg Deadlift: 3 x 8-12 Leg Curl: 2 x 8-12 Tricep Skullcrushers: 2 x 8-12 Cambered Bar Curl: 2 x 8-12 Standing Calf Raises: 2 x 8-12

Workout B: Warmup: 5 minutes of light cardio or 3 sets of 15 hanging cleans Barbell Rows: 3 x 8-12 Incline Bench Press: 3 x 8-12 1 arm dumbbell row: 2 x 8-12 Flat Bench Flys: 2 x 8-12 Standing Barbell Shoulder Press: 3 x 8-12 Lateral Raises: 2 x 8-12 Hanging Leg Raises: 2 x 8-12 Weighted Crunches: 2 x 8-12

Sample 4 Week Plan
	Week 1	Week 2	Week 3	Week 4
Monday	Workout A	Workout B	Workout A	Workout B
Tuesday	Off	Off	Off	Off
Wednesday	Workout B	Workout A	Workout B	Workout A
Thursday	Off	Off	Off	Off
Friday	Workout A	Workout B	Workout A	Workout B
Saturday	Off	Off	Off	Off
Sunday	Off	Off	Off	Off

This is it: Olympic Hypertrophy Training. This is the ultimate fat-burning workout. It may be very tough in the beginning, but get as much as you can.

This training is a full body workout, like HST and Gironda’s old stuff, with power movements inserted between sets. The good thing is, weights don’t matter in this workout, just go by feel.

First, let’s get into the exercise selection. never do the same exercise two workouts straight—“mix it up”.

Here are some options for each bodypart:


Rep ranges

Pyramid your sets. For example, do 1 set of 15, 1 set of 10-12, and 1 set of 6-8. Just pick a weight and go based on feel, stopping just shy of failure.

Putting it all Together

Feel free to interchange the first four exercises (for example: do chest, back, quads, then hams one workout and quads, hams, back, then chest the next). This helps keep it interesting. Also feel free to do biceps before triceps one workout then switch it up the next. ALWAYS do your Olympic movement between movements. You may do these however you like. Sometimes you may want to keep the weight consistent and decrease weight while other times you can start heavy with low reps and as the workout progresses, decrease the weight while increasing reps. Just be sure to do them! Here’s a sample workout:

• Warmup: 4 sets Cleans (Bar x 20 reps, pyramid up in weight to 15 reps, 10 reps, 5 reps)
  
  
• Squats: 3 sets (15 reps, 10 reps, 6 reps)
  --1 arm dumbbell snatch or power clean x 15
  
  
• Incline Dumbell Bench: 3 sets (15 reps, 10 reps, 6 reps)
  --1 arm dumbbell snatch or power clean x12
  
  
• Reverse Grip Rows: 3 sets (15 reps, 10 reps, 6 reps)
  --1 arm dumbbell snatch or power clean x10
  
  
• Stiff Leg Deadlift: 3 sets (15 reps, 10 reps, 6 reps)
  --1 arm dumbbell snatch or power clean x8
  
  
• Dips: 2 sets (bodyweight until failure)
  --1 arm dumbbell snatch or power clean x6
  
  
• Pull Ups: 2 sets (bodyweight until failure)
  --1 arm dumbbell snatch or power clean x5
  
  
• Skullcrushers: 2 sets (15 reps, 10 reps)
• Straight Bar Curls: 2 sets (15 reps, 10 reps)
• Standing Barbell Calf Raises: 2 sets (15 reps, 10 reps)
• Weighted Ab Crunch: 2 sets (12 reps, 8 reps)

*Rest as little as possible between sets. Rest just long enough for your partner to complete his/her set and to load/unload weight
**Perform Olympic movements only after the last set of the given exercise. For example, do 3 sets of squats, then one set of 1 arm dumbbell snatches. Do 3 sets of chest, then one set of 1 arm dumbbell snatches.

Split:

Take at least a day off between sessions. A standard 3 day per week split works fine.

Sample 3 Week Plan
	Week 1	Week 2	Week 3
Monday	Olympic Hypertrophy Training	Olympic Hypertrophy Training	Olympic Hypertrophy Training
Tuesday	Off	Off	Off
Wednesday	Olympic Hypertrophy Training	Olympic Hypertrophy Training	Olympic Hypertrophy Training
Thursday	Off	Off	Off
Friday	Olympic Hypertrophy Training	Olympic Hypertrophy Training	Olympic Hypertrophy Training
Saturday	Off	Off	Off
Sunday	Off	Off	Off

What is a power clean and a 1 arm dumbbell snatch?

Power Clean

The power clean involves taking the loaded bar from the floor to a position resting on your upper chest.

• Start Position: Stand over a loaded barbell on the floor with your feet about hip-width apart and line the bar over the balls of your feet. Bend at the knees and lower your hips as you grab the barbell with an overhand grip that’s slightly wider than shoulder width. Your shoulders should be over the bar and your back arched tightly.
  
  
• The Pull (Clean): To start the pull, push through your feet to lift the barbell as you explode upward with powerful leg and hip extension coupled with an upright row, using your shoulders, trap and back muscles. The bar should be kept close to the body at all times.
  
  
• The Catch: Squat under the bar as you catch it on your shoulders and whip your arms around so that your elbows are pointing forward, not down. Next, extend at the hips and knees so that you’re standing straight up with a slight bend in your knees and the bar resting on your upper chest.
  
  
• Completion: Return the bar back to the start position and repeat.

One-Arm Dumbbell Snatch

• Start Position: Stand over a dumbbell placed between your feet that are about hip-width apart. Squat down and grab the dumbbell with your right hand using an overhand grip. Your shoulders should be over the dumbbell and your back should be tightly arched.
  
  
• The Snatch: With one smooth motion forcefully extend at the hips and knees as you swing the dumbbell forward and up with your right arm. The extension at your hips and knees should be minimal – just enough to start the dumbbell moving from the floor. Immediately squat back down by flexing at the hips and knees as you extend the dumbbell straight overhead.
  
  
• The Squat: With the dumbbell extended straight overhead, forcefully extend at the hips and knees to stand straight up.
  
  
• Completion: Return the dumbbell back to the floor between your feet and perform the next lift using the left arm. Alternate arms each repetition.

This is assuming you are taking your pictures on Saturday. Do full body workouts on Tuesday and Wednesday - light weight, 1-2 exercises per bodypart, 6-8 sets total for each body part. Do NOT train on Thursday, Friday, or the day of the photo shoot other than maybe cardio on Thursday morning to deplete any remaining glycogen if you feel up to it.

Sample Full Body Depletion Workout

• Leg Press: 4 x 15-20
  
• Leg Extension: 2 x 15-20
  
• Stiff Leg Deadlift: 4 x 15-20
  
• Leg Curl: 2 x 15-20
  
• Chest Press: 4 x 15-20
  
• Fly’s: 2 x 15-20
  
• Row: 4 x 15-20
  
• 1 Arm Dumbbell Row: 2 x 15-20
  
• Shoulder Press: 3 x 15-20
  
• Lateral Raise: 2 x 15-20
  
• Curls: 3 x 15-20
  
• Triceps pushdowns: 3 x 15-20
  
• Calf Raise: 3 x 15-20