The Waterbury Summer Project Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness TrainingWorkouts The Waterbury Summer Project by Chad Waterbury July 4, 2006June 17, 2022 Tags Fat Loss Training, Training Summer is coming. For most of us, that means our new goal is strip off some body fat. But with the wrong plan, you might also strip off some of that winter-built muscle and lose strength. Here's an 8-week plan that'll help you lean up without causing muscle or strength loss. Suggested supplements: Surge Workout Fuel Fish Oils – Take 4 Flameout per day. Take Spike each day and before any workout, if you choose to do so. Day 1 Sets: 4 Reps: 6 Load: 8RM Rest: 60 sec. between pairings Note: Don't rest between arms or legs with single limb exercises. Start with your weakest side first. A1: Hang Cleans or Front Squats A2: Reverse Crunches on Slant Board (or floor) B1: Standing Alternating Dumbbell Shoulder Press B2: 1-Arm Dumbbell Row C1: Bulgarian Split Squats C2: Single Leg Dumbbell Deadlift D1: Dips or Decline Dumbbell Bench Press D2: Dumbbell External Rotation Stretching I recommend Ian King's Lazy Man's Guide to Stretching Day 2 HIIT: 16 minutes (90 sec. walk/30 sec. sprint) Stretching Day 3 Sets: 3 Reps: 12 Load: 14RM Rest: 70 sec. between pairings A1: Dumbbell Romanian Deadlifts A2: Sit-ups B1: Incline Dumbbell Bench Press B2: Standing Calf Raise C1: Dumbbell Upright Rows C2: Lunges or Step-ups D1: Dumbbell External Rotation D2: Dumbbell Pullovers Stretching Day 4 HIIT: 18 minutes (90 sec. walk/30 sec. sprint) Stretching Day 5 Circuits: 3 Set Duration: 2 minutes Load: ~25% of 1RM Note: Each set uses a load that's approximately 25% of your 1RM. But if you're not being challenged (i.e., drastically increased heart rate) by the end of the set, increase the load for the next set by 5%. Each set should be performed with as many reps as you can muster in the 2 minute period. A1: BB Deadlift Rest 90 sec. A2: Push-ups Rest 90 sec. A3: Back Squat Rest 90 sec. A4: Lat Pulldowns Rest 3 min Repeat sequence twice more Stretching Day 6 HIIT: 20 minutes (90 sec. walk/30 sec. sprint) Stretching Day 7 Off! Day 8 Same as Day 1 but decrease the rest periods 5s (load remains constant). Stretching Day 9 HIIT: 16 minutes (80 sec. walk/40 sec. sprint) Stretching Day 10 Same as Day 3 but decrease the rest periods by 5s (load remains constant). Stretching Day 11 HIIT: 18 minutes (80 sec. walk/40 sec. sprint) Stretching Day 12 Same as Day 5 but increase the duration of each set 10 sec. (load remains constant). Stretching Day 13 HIIT: 20 minutes (80 sec. walk/40 sec. sprint) Stretching Day 14 Off! tab The supplement and stretching recommendations from Phase 1 carryover to Phase 2. Day 1 Sets: 6 Reps: 4 Load: 6RM Rest: 1 min. between pairings (A1, rest, A2, rest, A1, rest, A2, rest, etc.) Note: Don't rest between arms or legs with single limb exercises. Start with your weakest side first. A1: Step-ups or Reverse Lunges A2: Bent-over BB Row (palms up grip) B1: Push Press B2: Cable Crunches or Swiss Ball Crunches C1: Power Cleans C2: Standing Calf Raise Stretching Day 2 HIIT: 16 minutes (75 sec. walk/45 sec. sprint) Stretching Day 3 Sets: 3 Reps: 15 Load: 17RM Rest: 70s between pairings A1: Pulldowns (palms down grip) A2: Squat Thrusts (hold a Dumbbell in each hand if your bodyweight is too light) B1: Sit-ups B2: Back Extension C1: Decline BB or Dumbbell Bench Press C2: Dumbbell External Rotation D1: BB Back Squat D2: Lying or Seated Hamstring Curls Stretching Day 4 HIIT: 18 minutes (75 sec. walk/45 sec. sprint) Stretching Day 5 Sets: 1 Reps: 100 (total) Load: 50RM (25% of your 1RM) Note: Use a load that allows you 45-50 reps before failure. Stop one rep short of failure after the first set of 45-50. Rest 15 sec., perform as many reps as possible, rest 15 sec., perform as many reps as possible. Continue until you reach 100 reps. Sissy Squats or Bodyweight Squats Rest 2 min. Standing Dumbbell Press Rest 2 min. Dumbbell Romanian Deadlift (use straps, if necessary) Rest 2 min. Seated Cable or Chest-supported Rows Rest 2 min. Stretching Day 6 HIIT: 20 minutes (75 sec. walk/45 sec. sprint) Stretching Day 7 Off! Day 8 Same as Day 1 but decrease the rest periods 5s (load remains constant). Stretching Day 9 HIIT: 16 minutes (70s walk/50s sprint) Stretching Day 10 Same as Day 3 but decrease the rest periods by 5s (load remains constant). Stretching Day 11 HIIT: 18 minutes (70s walk/50s sprint) Stretching Day 12 Same as Day 5 but increase the number of reps to 105 (load remains constant). Stretching Day 13 HIIT: 20 minutes (70s walk/50s sprint) Stretching Day 14 Off Note: Any of the HIIT workouts can be used with running outside, running on a treadmill, or on a bike. This is a very challenging phase that will accelerate your fat loss even further. At this point, it's recommended that you start taking Hot-Rox Extreme. Here goes! Day 1 Sets: 10 Reps: 3 Load: 6-7RM Rest: 45 sec. Deadlift Dips or Decline Bench Press Chin-ups or Pulldowns (palms up) Note: These are straight sets that will really get your heart rate pumping. Be sure to stick to the exact rest periods. If you can't finish all 10 sets, the load is too high. Adjust accordingly for the next Monday workout. Rope Jumping or Jumping Jacks for 10 minutes Stretching Day 2 Bike Sprints: Pedal at a moderate intensity for 90 sec., then crank up the tension and sprint as hard as you can for 30 sec. Continue with this sequence for 16 minutes. Remain seated (don't stand up) for the entire cycle sprint session. Stretching Day 3 Circuits: 4 Reps: 10 Load: 10RM Note: 10RM will decrease by the third circuit (or even the second circuit for some). A1: Good Mornings Rest 10 sec. A2: Dumbbell Romanian Deadlifts Rest 10 sec. A3: Reverse Lunges (alternate legs with each rep, 20 total reps) Rest 90 sec. and repeat 3 more times B1: Incline BB Bench Press Rest 10 sec. B2: Standing Military Press Rest 10 sec. B3: Dumbbell Side Raise Rest 90 sec. and repeat 3 more times C1: Chin-ups or Pulldowns (palms up) Rest 10 sec. C2: Bentover Dumbbell or BB Rows Rest 10 sec. C3: BB or Dumbbell Upright Rows Rest 90 sec. and repeat 3 more times Rope Jumping or Jumping Jacks for 11 minutes Stretching Day 4 Same as Day 2 for 17.5 minutes Day 5 Sets: 1 Reps: 15 Load: 15RM Rest: 1 min. between exercises Overhead Squats Bentover Rows Step-Ups (alternate legs with each rep, 20 total reps) Dips or Decline Bench Press BB Hack Squats Reverse Crunches Note: After this sequence, rest for 2 min. and move to the next exercises A1: One Arm Dumbbell Snatch Note: Alternate arms between each rep. Perform one rep and drop the Dumbbell on the floor. Grab it with the other hand and perform one rep. Continue until you complete 15 reps on each side. Rest 45 sec. A2: Clap Push-ups Note: Push yourself up off the floor and clap your hands between each rep. If traditional push-ups are too tough, elevate your hands on an aerobic step or rest your knees on the floor. Rest 45 sec. A3: Forward Lunges Note: Alternate legs between reps (30 total reps). Rest 90 sec. and repeat A1-A3 once more. Jump rope or do jumping jacks for 12 minutes. Stretching Day 6 Same as Day 2 for 19 minutes Stretching Day 7 Off Day 8 Same as Day 1 but add one rep to every other set (Sets 1,3,5,7,9) Day 9 Same as Day 2 but use a slow/sprint pedal ratio of 80 sec.:40 sec. Day 10 Add one rep to each exercise with the same load Day 11 Same as Day 4 with a 80 sec.:40 sec. ratio Day 12 Add one rep to each exercise with the same load Day 13 Same as Day 6 with a 80 sec.:40 sec. ratio Day 14 Off Okay guys and gals, here's the final phase. For those who've stuck with the eating and training plan since Day 1, I applaud you. You should be noticeably leaner at this point. Keep taking Hot-Rox as prescribed. Stretching also remains the same. Day 1 Circuits: 4 Reps: 8 – Eight on each side without alternating, 16 total reps. In other words, perform 8 shoulder presses with your right arm, then perform 8 shoulder presses with your left arm. Load: 8-9RM (Your 8-9RM will decrease with each circuit.) A1: Lunge Rest 15 sec. A2: 1-Arm Dumbbell Shoulder Press Note: Alternate arms between reps Rest 15 sec. A3: 1 Leg Dumbbell Deadlift Rest 15 sec. A4: 1 Arm Bentover Row Rest 15 sec. A5: Dumbbell Bench Press Rest 1 min. and repeat 3 more times Wall Sits Sets: 3 Duration: As long as possible Rest: 90 sec. Note: Stand with your back against the wall with your feet out away from the wall, shoulder-width apart. Squat down so your knee joint is at 90 degrees when your thighs are parallel to the floor. Hold that position without placing your hands on your thighs. Cycle Sprints Duration: 2 min. Note: Jump on an exercise bike and cycle as hard as you can for 2 min. Your RPMs should be around 40-60 (any more than 60 and the resistance is too light). When the 2 min. is up, jump off and walk around for a few minutes to allow yourself to recover. Stretching Day 2 15 minutes of running Note: Run backward for the first 7 and a half minutes; run forward for the last half. Do each phase as fast as possible. Stretching Day 3 Circuits: 6 Reps: 4 Load: 4RM (Your 4RM will decrease with each circuit.) A1: Power Cleans Rest 30 sec. A2: Dips or Decline Bench Press Rest 30 sec. A3: Front Squat or Hack Squat Rest 30 sec. A4: Chin-ups or Pulldowns with palms up Rest 30 sec. and repeat 5 more times Cycle Sprints Duration: 2 min. Note: Jump on an exercise bike and cycle as hard as you can for 2 min. Your RPMs should be around 40-60. When the 2 min. is up, jump off and walk around for a few minutes. Stretching Day 4 Same as Day 2 for 16 minutes (8 for each phase) Stretching Day 5 Circuits: 3 Reps: 15 Load: 15RM (This 15RM will decrease with each circuit.) A1: BB Deadlift Rest 45 sec. A2: BB Back Squat Rest 45 sec. A3: Hack Squat Rest 90 sec. and repeat twice more B1: Military Press (Dumbbell or BB) Rest 30 sec. B2: Bench Press (Dumbbell or BB) Rest 30 sec. B3: Dips or Decline Press (Dumbbell or BB) Rest 1 min. and repeat twice more C1: Chins or Pulldowns w/palms up Rest 30 sec. C2: Seated Row w/palms up Rest 30 sec. C3: Straight Arm Lat Pulldown or Dumbbell Pullovers Rest 1 min. and repeat twice more Stretching Day 6 Bike or Running Sprints Work: Rest Ratio – Sprint for 45 sec., walk or cycle lightly for 75 sec. Duration: 16 minutes Day 7 Off Day 8 Add one rep to each set with the same load. Add 10 sec. to wall sits and cycle sprints. Day 9 Add 2 minutes Day 10 Decrease each rest period by 5s (25s each). Add 10 sec. to cycle sprints. 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