Upper Body Lower Body Split Routine

build muscle lose fatFilmed TT Fusion 2K9 this week, with lots of interesting hip mobility exercises. But this week we’re going to focus on a return to one of the Turbulence Training upper body lower body split routine workouts.

Click here to listen to this week’s fat loss podcast

Let’s start with a bonus body transformation tip…

To lose fat…You must figure out what works for you. That’s why tracking your workouts and nutrition is so important, especially for beginners and for folks who want advanced results. Once you know what works for you, it becomes almost impossible to gain weight. You’ll be a fat burning machine forever.

Monday – September 28thchinup-female

Transformation Tip of the Week:

You must get out of your comfort zone, mentally and physically, to lose fat and radically transform your body.

And now a great workout to take you out of your comfort zone…

Turbulence Training 2K3 – Workout A

1A) Chin-ups or DB Pullover (8 reps)
1B) DB Chest Press (8 reps)

2A) DB Elbow-out Row (8 reps)
2B) DB Low-Incline Press (8 reps)

3A) Decline Push-ups (15 reps)
3C) DB Incline Curl (8 reps)

Advanced Interval Workout A

30 minutes of fun activity and time for another Transformation Tip…

Kekich Credo #76 => “I will do this” is the only attitude that works. “I’ll try” or “I think” doesn’t work.

So much can be accomplished with a long term vision and resilience to short term setbacks. Not every problem is conquered overnight, but if you persist and never give, you will succeed.


The TT 2K3 program is an alternating A-B fat burning workout rotation. On Friday, you’ll return to Workout A, and then you’ll start the next week with Workout B.

Workout B
Turbulence Training 2K31A) DB Forward Lunge (8 reps)
1B) Side Plank (30 seconds)

2A) DB RDL (8 reps)
2B) Stability Ball Jackknife (15 reps)

3A) DB Step-ups (8 reps)
3B) Stability Ball Leg Curl (15 reps)

Advanced Interval Workout B

Click here to get the Turbulence Training 2K3 program in the TT Trial Offer

Again, on Friday you’ll return to Workout A.

Do 30 minutes of fun activity and then go meatless for a day.all-pro

On October 1st, Vegetarian Month starts (October 1st is actually World Vegetarian Day). So go meat-free today, it’s not that hard. You can still eat eggs and dairy if you want on a vegetarian diet.

For more of a challenge, go vegan – no animal products.

And you should also check out, “The All Pro diet”, the book about vegetarian athlete Tony Gonzalez (NFL Player).


Do Workout A of the TT 2K3 program today. You’ll notice that for fun there are some arm exercises in that program.

My 3 favorite arm exercises are…

1) Barbell Curls
2) DB Incline Curls
3) DB Triceps Extensions (done right these can work your abs hard)

And if you want some more arm exercises, check out these 5 moves you’ve never done before:

Arm Exercises

Add one arm superset to the end of a TT workout if you want.

Social Support Saturday!
Start my favorite day of the week with 30 minutes of fun activity.

Then learn that you need to “Give to Get”

Giving others social support will create a better environment for you to lose weight. The more you can help others, the more help you will get in return.

Sunday – Plan, Shop & Prepare

Do 30 minutes of fun activity with your family. cb20easyveggiemealsebook20final4

Here’s a tip from Kardena Pauza, Vegetarian Diet Expert

If you get around to hitting a Farmer’s market on the weekend – or even during the week – here’s a quick tip…

If you go to the farmers market towards closing time, some farmers will sell you more produce for cheap because they need to get rid of it. So don’t be afraid to bargain!

But whatever you do, make sure you eat more fruits and vegetables this week.

Stay strong – eat whole natural foods – and give positive support to others. cb-abs-2_june-2008_small

3 keys to success!

Looking forward to your success story,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training 2K3

PS – There is still plenty of time to gain muscle and lose fat this year!

Use the TT 2K3 program to build muscle and burn fat at the same time – guaranteed!

“I have lost close to 25 pounds since july 1st. thanks alot never could have done it without ur help. peace and god bless.”
Ro Gonzalez

Click here for the Turbulence Training Trial Offer

  • John

    You should do some kind of workout ratings so we have a better idea of which ones to switch to. I really like the way the 6 month bodyweight program had such a clear ramp up in intensity and feel kind of lost picking between the other programs.

    Maybe a guide that has something like recommended followups? “just finished TT Fusion 2K9 ? suggested next step is TT 2K3 or TT for Buff Dudes & Hot Girls” kind of thing.

  • Justin Bosley

    I just finished reading The All-Pro Diet lastnight and really enjoyed it. I really think out of all the nutrition books I’ve read it’s the easiest for beginners to grasp. By the way Craig have you ever read The Thrive Diet by Bredan Brazier, it’s a good read also.


  • Craig,

    How perfect is that – the timing with your guest appearance on my TeleSeminar series on the 29th – right as Vegetarian Awareness Month gets underway. Excellent!

    Thanks for your continued positive attention to muscle enthusiasts thinking “outside the box” when it comes to nutrition.


  • Claude

    I notice there are a few of us “older guys” following your program. I know the physics and biological mechanisms are the same for all… but still… hormone levels, goals in life, fears of getting hurt… all take a different twist after 55 !

    Is there enough reliable available information out there on “TT after 50” ! Could you write something on this…

    BTW, I know you like to travel. I live and work in Vietnam… a fascinating country. Should your travels bring you this side of th planet, I’d be happy to show you around the exercise places that Vietnamese youth use… not much fancy equipment, but a lot of dedication.

  • I’m always learning something new from you thanks…

  • Been following the TTFatLoss blog since inception, I love the TT workouts. Decided to give TT2K3 workout A a try today. All I can say is wow, I cannot remember when I did an upper body only workout, I loved this workout!

    • Craig Ballantyne

      Great stuff!

  • Dom

    hi Craig,

    I love the way your workouts attack the body from all angles, with plenty of fresh combinations. Keeping it fresh and varied helps avoid over-use injuries too!

    Dom (London UK)

  • Vineet

    Hi Craig,

    your workouts and nutrition tips are just incredible. Your burn fat and lose weight progame has helped me and i’m already seeing results in 3weeks. I started with TT2k3 workout today and i just love it plus 20minutes of interval training. I just love doing your workouts and it’s very effective.

    God Bless

    Vineet from FIJI

    • Craig Ballantyne

      Great stuff Vineet!