Crhis' 4 Day Workout and Diet Review


trucker doing push ups

(March 8, 2016)

The following program review is for Chris. This is a 4 day routine that works one body part per week.

Chris is a truck driver and climbs 15 foot ladders 4 to 6 times a day. He currently weights 285 pounds and wants to get down to 240. His goal is to lose body fat and gain lean muscle.

The Program

Chris' current weight training and diet program are as follows:

Monday: Chest and biceps
Barbell bench press: 5 x 5
Dumbbell curls: 4 x 12, 10, 8, 6
EZ bar curls: 4 x 12, 10, 8, 6

Tuesday: Legs
Squats: 5 x 5
Leg press: 4 x 12, 10, 8, 6
Calf raise: 4 x 15

Wednesday: Rest

Thursday: Back and triceps
Barbell bent rows: 5x 5
Shrugs: 4 x 12, 10, 8, 6
Dumbbell row: 4 x 12, 10, 8, 6
Dead lifts: 4 x 15, 12, 10, 8
Skull crushers: 4 x 12, 10, 8, 6
Close grip bench press: 4 x 12, 10, 8, 6
Cable press downs: 4 x 12, 10, 8, 6

Friday: Shoulders
Overhead press: 5 x 5
Arnold press: 4 x 12, 10, 8, 6
EZ bar rows: 4 x 12, 10, 8, 6
Lat raises: 4 x 15, 12, 10, 8

Diet

  • Cereal in morning, 6 hard boiled eggs,
  • Can of tuna for lunch,
  • Chicken or hamburger for dinner and pretty much anything else I can find when I get home from work

As for supplements, I'm taking whey protien and creatine after workouts and amino acids before.

The review

After taking a look at your program and taking a look at your goals, it looks as though you might be using a program meant to build more mass and strength as opposed to burning fat and building lean muscle tissue.

Your schedule looks good although you might want to consider doing shoulders with triceps (on Thrusday) and doing back by itself on Friday. The reason is your triceps aren't being rested from Thursday to Friday. This will have a direct impact on your shoulder exercises and how well you perform in the gym, especially for the overhead and Arnold press.

If I was you, I'd try and do the following:

Monday: Chest and biceps
Barbell bench press: 4 x 12, 10, 8, 15 - 20 (pump set)
Incline dumbbell press: 3 x 12, 10, 8
Close grip push ups: 2 x Failure
Dumbbell curls: 4 x 12, 10, 8, 15 - 20 (pump set)
EZ bar curls: two drop sets: 2 sets of (12, 12, 12, 12) dropping the weight with each passing set.

Tuesday: Legs
Squats: 4 x 5 and 1 x 20 (moderate weight)
Leg press: 4 x 12, 10, 8, 6
Stiff leg dead lift: 3 x 12 reps (use light weight and really squeeze at the top portion)
Calf raise: 4 x 15

Wednesday: Rest

Thursday: Shoulders and triceps
Seated side laterals: 3 x 15 reps (keep the weight light)
Overhead press: 5 x 5
Arnold press: 4 x 12, 10, 8, 15 - 20 (pump set)
Close grip bench press: 3 x 12, 10, 8
Cable press downs: 3 x 12 - 15 reps

Friday: Back
Lat machine pull: 3 x 15 reps (light to moderate weight)
Barbell bent rows: 4 x 5 and 1 x 20 (pump set use moderate weight)
Close grip pull downs: 3 x 12 - 15 reps
Shrugs: 4 x 12, 10, 8, 6

At the end of each workout, you need to perform at least 20 - 40 minutes of cardio. I wish I could tell you that you didn't have to do cardio if you wanted to lose weight but I'd be lying. This is a must if you want to lose those 45 extra pounds. It's why I shortened the workouts up but I also spread the volume around so that you burn extra calories and therefore more fat.

Pick a cardio exercise that you enjoy. I personally like the upright bike. I start by doing 20 minutes on moderate intensity for the first week. On the second week, I up the intensity and do 25 minutes. On the third week, I keep the intenisty as is and do 30 minutes. On the fourth week I up the intensity (possibly do a weight loss program at level 9 or 10) and do 35 minutes. Once you get to the fifth week you should be losing a couple pounds of fat per week (provided your diet is on par).

Your current diet is as follows:

  • Cereal in morning, 6 hard boiled eggs,
  • Can of tuna for lunch,
  • Chicken or hamburger for dinner and pretty much anything else I can find when I get home from work

Your diet is a little out of balance which will cause some problems for you when you're trying to lose fat. The main problem is that you're going too long without food in between meals. This has a way of telling your body to "store" more fat, especially with the amount of exercise you're doing. Based on your current body weight and your goal weight, you should be consuming about 2400 to 2500 calories. Your current eating is not anywhere near that.

Try the following:

  • Breakfast: Cereal, 6 hard boiled eggs and half a cup of blueberries
  • Mid morning snack: 3/4 cup low fat plain yogurt with some 2 tablespoons of granola and 5 sliced strawberries in it.
  • Lunch: Can of tuna, 3/4 cup cooked rice, 1/2 cup mixed veggies and 1 tablespoon of low fat mayo. Simply mix everything together.
  • Mid afternoon snack: 1 granola bar, 1 piece of string cheese and an apple
  • Dinner: Chicken, rice and 1 cup of broccoli
  • Evening snack: 1/2 cup cottage cheese with 1 tablespoon sliced almonds and 1/4 cup sliced peaches.

Cut the whey protein out before your workouts and instead have this:

  • two tablespoons of fresh lemon juice
  • 1 tablespoon honey
  • 2 cups of water
  • a pinch of cayenne pepper

This is a home made weight loss, pre workout drink.

I hope this helps Chris.

Blake

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