Client guide for: v3ck

Trained by Justin

This is a 6-8 week program tested by trail and error by Justin Hinchcliffe himself. This program is geared towards stripping fat from your body, while adding overall body definition / tone.

The program involves training everyday with the exception of two rest days per week, but don't worry it's not that hard! Really! Each day will only take you about 15-25 minutes to preform the workouts.

Your training will look like this:

Day One
Day Two
Rest Day
Day Three
Day Four
Rest Day
Repeat Cycle - With higher intesity.

Day one: HIIT - Your choice your style
8-16 Intervals of high intensity output / resting

If your unsure / don't know what HIIT is please read here.

  • Sprinting
  • Sprint Swimming
  • Sprinting up Hills
  • Sprint Biking up Hills

Above are a list of HIIT styles you may choose from.

NOTE: Each week you will be adding another interval onto your HIIT training. So by the end of week 6 you should be doing a total of 14 intervals. This help to challenge yourself and your body more and more through-out the program.

Day two: Bodyweight Training
Each one will consist of 4 sets with only 1 minute rest between sets

  1. Push-ups (20 +5 each week)
  2. Pull-ups (5-10(max) +1 each week)
  3. Leg raises / Floor Wipers (15-20 +5 each week)
  4. 2' Box Jumps (20 +5 each week)

NOTE: Each week you will be adding the recommenced amount onto your reps. Strives for constant improvement.

That's it, Give it a shot, this FWG doesn't require a gym and only requires effort / an open field to sprint on.

If you have access to a gym and want to make things really challenging try replacing the day two workout with the 300 endurance workout

Day two replacement - Only for hardcores
Only replace this with my day two workout if your are hardcore!

  1. Pullups - 25 reps
  2. Deadlifts with 135lbs - 50 reps
  3. Pushups - 50 reps
  4. 24-inch Box jumps - 50 reps
  5. Floor wipers - 50 reps
  6. Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
  7. Pullups - 25 reps

300 reps total

Average: 5 (4 votes)
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Nice.

v3ck's picture

Nice.

So do you go back and forth

Michael's picture

So do you go back and forth between each type of workout each day?

Yeah it goes

dylan's picture

Yeah it goes

Day1
Day2

Rest

Day1
Day2

but on the description says

RaadV's picture

but on the description says "one day per week" like 6 days workout and 1 rest or how?.. :s

Sorry RaadV, thanks for

justin's picture

Sorry RaadV, thanks for catching that. It's 2 days on one day off.

the hardcore 2nd day

alwan's picture

the hardcore 2nd day replacement...isnt that the 300 workout?

the hardcore 2nd day

alwan's picture

the hardcore 2nd day replacement...isnt that the 300 workout?

Yeah It's a crazy total body

justin's picture

Yeah It's a crazy total body workout.

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what do we do if we dont

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what do we do if we dont have a place to do pull ups?

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