Summer six pack plan: phase 2

Summer six pack plan: phase 2

ATP LAB

Here is the second phase of the summer six pack plan. 


If you have done well, you might have lost a fair share of bodyfat. My rule of thumb is if you follow the plan, the ultimate aim would be to lose about 0.5 % to 1 % of bodyfat per week. Most would say: “only that?” Always aim for constant progress. The faster you lose it, the faster it will come back and no one wants that. Losing about a pound a week won’t shock the system and won’t put it into stress mode.


Now every time I start someone new on a specialized program like this one, we focus on two or three big lifestyle changes. In phase one, we took out a few unnecessary foods and we focused on fixing up metabolic needs.


What you should expect 4 weeks in is an improved body composition and greater energy.


The main reason the first few weeks work so well is that we let the digestive system rest a little; first by taking out possible food intolerances and second by improving insulin sensitivity.


Now that the 4 weeks have paid their dividends, we need to slowly reinstate some of these foods back into the plan. First thing I add to the plan are higher glycemic index carbohydrates such as fruits, sweet potatoes and rice. The aim is to add 50-100 grams of carbs on training days only. If they are tolerated well, I include them on non training days as well.


How do you know if they are tolerated well? Improved Body composition and higher energy level. If better, all good, if not, you probably can’t look at them without gaining fat. But don’t panic, I’ve came across a lot of people that after going low carb for a little longer, they tend to have better insulin sensitivity. It just took their body a little longer to adapt. Some may need digestive support as well, such as Enzymatic control and/or Gluco control, to support digestive issues and insulin resistance. By incorporating carbs slowly into the plan with the support of a proper supplement protocol, you’ll see very fast if you can tolerate them or not. Usually, you should feel fuller, as in denser muscles and improved energy throughout the day and more importantly, during your workouts.


Workout

For this phase, I would like to use a workout that has proven its efficiency time and time again. This program uses shorter rest intervals and a great amount of work to produce higher levels of lactic acid. Increasing lactic acid raises GH production, which in turn helps tremendously with fat loss goals.


Enter the 6-12-25 Method

This method is the perfect mix of strength, hypertrophy and muscular endurance workout. Although you might be able to use your 6 and 12 RM, it is absolutely normal to lower your weight with each subsequent sets on the first time around. But suck it up princess, you are in for a joyride.

Although this program looks fairly simple, and that there are only 3 sets to be done, if you choose correctly your maximum weight for the given reps, 3 sets are enough.


Day1  chest and back

Exercise

Sets

Reps

Tempo

Rest

A1

Seated barbell front military press

4

6

3-0-2-0

15

A2

Incline db press 30’

4

12

3-0-2-0

15

A3

Flat db press

4

25

2-0-1-0

90

B1

Pronated grip pull ups

4

6

3-0-2-0

15

B2

Seated row neutral grip

3

12

2-0-2-0

15

B3

Bent-over barbell row close supinated grip

3

25

2-0-1-0

90

C

Seated cable row to neck (remedial work)

3

12-15

3-0-1-0

45


Day2  Legs

Exercise

Sets

Reps

Tempo

Rest

A1

Barbell front squats

4

6

3-0-2-0

15

A2

Barbell back squats

4

12

3-0-2-0

15

A3

Leg press

4

25

2-0-1-0

90

B1

Lying leg curl

4

6

3-0-2-0

15

B2

Romanian deadlift

3

12

2-0-2-0

15

B3

Seated leg curl

3

25

2-0-1-0

90

C

Garhammer raises hanging

3

12-15

3-0-1-0

45


Day3  Arms

Exercise

Sets

Reps

Tempo

Rest

A1

Incline close grip barbell press 45’

4

6

3-0-2-0

15

A2

Flat db press close grip

4

12

3-0-2-0

15

A3

Rope pressdown

4

25

2-0-1-0

90

B1

Standing barbell curl

4

6

3-0-2-0

15

B2

Scott bench db neutral grip 45’ curl

3

12

2-0-2-0

15

B3

Standing low pulley ez bar curl

3

25

2-0-1-0

90

C

Seated db lateral raise

3

12-15

3-0-1-0

45


Start with the prescribed sets for the first 2 weeks and bump it up to 4 sets on the last two weeks for maximum efficiency.


Doing this program too often without the necessary rest would be counter productive. This is how I would suggest you to rotate this program on weekly basis.


Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Day 1

Day2

Off

Day3

Off

Day1

Day2

Off

Day3

Off

Day1

Day2

Off

Day3

Off

Day1

Day2

Off

Day3

Off


Phase 3 will be the Hail Mary of workouts. The last phase will push you to new heights of physical conditioning. Stay tuned!


Coach Eric

@atp_labs

Follow us