Workout for Men and Women

This workout has some unique exercises, and of course, it comes with one of my unique workout names.

It’s called “The Drop Set Pump & Barbell Circuit“, and it is Workout A of the Gain Muscle & Lose Fat program.

This workout is for men AND women

I’ll explain…

Day 1 – Workout A – Drop-Set Pump & Barbell Circuit

Start with the general bodyweight warm-up circuit.
Specific warm-up sets:

— Do 6 reps of 1A with 50% of your regular weight.
— Do 1-3 reps of 1B. o Repeat 1 more time.

Rest only where stated.
AMRAP = As many reps as possible

1A) Barbell Squats or Dumbbell Squats – 10, 8, 6, 15 reps (3-0-1-1)
1B) Pull-ups – AMRAP (2-0-1-1)
Rest 1 minute and repeat 3 more times for a total of 4 rounds.

2A) Bulgarian Split Squat – 12 reps (2-0-1-0)
2B) Kettlebell Swing – 15 reps
2C) Burpee – 8 reps
2D) Mountain Climber – 15 reps per side
Rest 1 minute and repeat the circuit 2 more times.

3A) Punisher Squats – 8 rounds (4-minutes of 20-10 system)
Perform 20 seconds of bodyweight squats.
Follow that with a 10 second squat hold in the bottom squat position.
Repeat for 8 rounds – for a total of 4 minutes.

Finish with static stretches for tight muscle groups

Here’s why this is great for men AND women.

First, you want a nice butt? The best exercises are lunges and squats, not the ‘butt blaster’ machine. You want to be strong for real world activities like hiking hills, climbing stairs, and playing sports? Then do squats.

Second, who does pull-ups? People with sexy beach bodies, right? And ladies, if you want to bring sexy back to your backside, the squat-pullup superset is perfect.

Now here’s a tip…if you’re worried about gaining too much muscle, just do ONE set of squats and pullups. You’ll get most of the benefits.

Cool? Good.

Okay, the next round of exercises is a metabolic conditioning circuit that will burn a lot of calories in a short amount of time. It will keep working the back of your body and your abs, too. You might curse my name, but you’ll love the results.

Finally, the Punisher…oh dear, if you haven’t watched me do this, followed the uncontrollable “Turbie” dance, then here’s your Christmas

Gift:

Watch Craig do the Punisher and the Turbie <= free vid

Here’s more proof that this type of training works for men AND women…

One of my workout programs, similar to this one, was used in a study where women gained 4.2 pounds of muscle and lost 3.5 pounds of fat.

I bet they looked fantastic.

(Reference: Med Sci Sports Exerc. Body Composition and Strength Changes in Women with Milk and Resistance Exercise. Josse, A.R., et al.)

In another study, men AND women OVER the age of 60 gained 4 pounds of lean mass and lost 4 pounds of fat with resistance training.

(Reference: Am J Clin Nutr. 2007 85(4):1005-13. Resistance training and dietary protein: effects on glucose tolerance and contents of skeletal muscle insulin signaling proteins in older persons. Iglay, H.B., et al.)

And then there are all of my Transformation Contest winners – dozens of men and women – that prove these workouts work.

Use this workout to Gain Muscle and Lose Fat at the SAME Time

Put those holiday meals to work building lean and sexy muscle,

Craig Ballantyne, CTT
Certified Turbulence Trainer

PS – And yes, you CAN do the so-called impossible – you can gain muscle and lose fat at the same time. Check out this amazing success story from one of my best clients:

“Hey Craig, I’m finishing up the last week of TT Gain Muscle/Lose Fat 2… And it’s living up to its name. I’ve gotten way bigger through the upper body… lats are filling out… And waist is slimming. I benched 245 five times on my fourth set on Saturday… Beast mode! Wanted to thank you again for helping me out. I’m loving it! I’ve gone from a fatty to one of the strongest guys in the gym.” – Sean Goldsmith

  • Bob S

    Craig,

    What do you think about supersetting goblet squats with DB RDL’s on a leg workout day? Any recommendations on sets/reps for each?

    • Craig Ballantyne

      A) Goblet Squats x 20
      B) DB RDL x 8-12
      3 sets