6 WEEKS TO A KILLER BODY
So you want that body you could never summon the guts to dig up before? well… look no further than the evil shred!! aka: Death comes lifting’s summer conditioning program consisting of 6 workouts a week, for 6 weeks, and expecting many 6 packs. and demonic spirits suddenly never looked or felt so sexy & dangerous.
WARNING: once you have initiated fat loss necronomicon spell it is impossible to reverse the effects!! this is a more advanced program… so if you are new to lifting proceed with caution, adjust the intensity to your capabilities, or just try our beginner program available free right here first!! you’ve been warned. groovy.
Phase I will be weeks 1-3, in which we will be using more of a traditional strength and conditioning approach, utilizing a lower/upper/cardio split. if you survive, phase II weeks 4-6 will be a little more advanced… 3 total body iron worshipping sessions per week interspersed with a different cardio technique each day in between, and more than enough metabolic conditioning and/or zombie killing tactics. expect to be puking at straight up exorcism levels. All workouts will combine principles of cross training, powerlifting, heavy metal, conditioning, cardio, yoga, 80’s horror films, and hypertrophy. we have weaponized these principles in order for you freaks to attain your shredded summer body.. or, I suppose waiting to just die is the easiest way to drop the fat. the decomposition rate is pretty high theses days... so I hear.
WEEK 1
- DAY 1
- DAY 2
- DAY 3
- DAY 4
- DAY 5
- DAY 6
- DAY 7
LOWER BODY STRENGTH & CORE
Back squat:
Take your time warming up & working up to an estimated 1 rep max. (Example sets: 15,10,8,5,3,2,1,1)
Conditioning Circuit x 4
Single leg kettlebell deadlifts: 10 reps/leg- Kettlebell split squat: 10 reps/leg-kettlebell front rack walking lunges: 10 reps/leg
Leg Press Pyramid:
Increasing weights sets 1-5, decreasing sets 6-8
Set 1: 20 reps
Set 2: 15 reps
Set 3: 10 reps
Set 4: 5 reps
Set 5: 5 reps
Set 6: 10 reps
Set 7: 15 reps
Set 8: 20 reps
Incline treadmill walk
Sustain good pace at highest incline for 15 minutes
UPPER BODY
Bench Press:
Find your approximate 1 rep max in 5-8 sets (same as the back squat yesterday)
Conditioning Circuit x4:
Pull ups: as many as possible
Pushups: as many as possible
Renegade Row: light weight, consistent pace for 1 minute
Cable Crossover Superset with Face Pulls
3x15
Dips
4 sets to failure
Burpees
5x10
STEADY STATE CARDIO & ISOMETRICS
Your choice of jogging, biking, rowing, swimming, etc.. for 45 minutes to an hour
Hold a plank for as long as possible when finished
Stretch/Yoga
LOWER BODY POWER & ABS
Deadlift
6x3 (use a lighter weight, perform reps as fast/explosive as possible, rest 1-2 min between sets)
Superset x 4
8 box squats
10/leg plyo (jumping) lunges
Superset x 3
15 goblet squats
15/side cable wood chop
Superset x 2
25 leg extension
25 lying leg curl
Tabata Sit-Ups
Work 20 seconds, Rest 10 seconds, x8
UPPER BODY POWER & CONDITIONING
Standing Overhead Barbell Press
6x3 (same principle as yesterday)
Superset x 7
Wide grip lat pulldown pyramid (1x20, 1x15, 1x10, 1x5, 1x10, 1x15, 1x20)
Dumbbell punches (or shadow boxing): 30 seconds
Conditioning circuit x 3
Kettlebell swing: 20
Barbell row: 20
Standing side lateral raises: 20
Bike or Row: 10 minutes
HIIT CARDIO
Sprints
2 min walk, 30 second all out sprint, x6
REST & RECOVERY
Chill. Stretch. Yoga. Black Sabbath. Read. Hydrate. Amen.
WEEK 2
- DAY 1
- DAY 2
- DAY 3
- DAY 4
- DAY 5
- DAY 6
- DAY 7
LOWER BODY STRENGTH & CORE
Deadlift:
Find an approximate max deadlift in 6-8 sets. Take your time warming up!
Hack Squat Pyramid:
Set 1: 20 reps
Set 2: 15 reps
Set 3: 10 reps
Set 4: 5 reps
Set 5: 5 reps
Set 6: 10 reps
Set 7: 15 reps
Set 8: 20 reps
Increase weight sets 1-5, decrease sets 6-8
Conditioning Circuit x4:
Weighted step ups (holding dumbbells, on box or bench)10/leg
GHD or back extension: 15
Goblet Squat: 10
Superset x3:
Decline bench sit ups: 20
Burpees: 20
UPPER BODY STRENGTH & CONDITIONING, CARDIO
Standing Overhead Barbell Press:
Work up to an approximate 1 rep max. Be careful on these. Do not lose form trying to go to heavy. Use a weight you could definitely get one, maybe two, but stick to just one.
Inverted Row Pyramid:
Set a smith machine bar at about neck level. Use that height to perform as many inverted rows as possible. Move it down a peg and continue as such until it is so low that you are parallel to the floor, then work back up. there will be blood.
Conditioning Circuit x3:
Single arm dumbbell rows: 10/arm
Incline Dumbbell Fly: 12
Single Arm Lateral Raises: 10/arm
Skull Crushers w/ Leg Raise : 12
Treadmill Slight Incline Jog:
15 minutes
HIIT CARDIO
Cardio Circuit
Row 500 m (as fast as possible)
Rest 2 minute
Repeat x 7
Stretch/Yoga
LOWER BODY POWER & ISOMETRICS
Back Squat:
6x3 (lighten weight, as fast/explosive as possible)
Conditioning Circuit x4
Barbell lateral squats (big step to left, squat, return to center, big step to right, squat, return to center.. that is one rep): 10
Good mornings (use same bar/weight from lateral squats): 15
Box jumps or jump squats: 20
Isometric Superset x3
Hollow hold: 45 seconds
Wall sits: 45 seconds
Bike 10 minutes
UPPER BODY POWER & HYPERTROPHY
Bench press:
6x3 (light, explosive)
Conditioning Circuit x3
Pushups: as many as possible
Close grip pull ups: as many as possible
Dumbbell iron crosses: 15
Power Superset x3
Barbell cleans: 6
Med ball slams: 6
Hypertrophy Circuit x3
EZ bar bicep curls: 15
Tricep overhead rope extensions: 15
Flat bench dumbbell fly: 15
HIIT CARDIO
20 minute max distance row
20 minute walk/cool-down
REST & RECOVERY
Bring the thunder. Do not get lost in the storm.
WEEK 3
- DAY 1
- DAY 2
- DAY 3
- DAY 4
- DAY 5
- DAY 6
- DAY 7
LOWER BODY STRENGTH & CONDITIONING
Front Squat:
Find approximated 1 rep max in 6-8 sets
Superset x3:
Single leg high position leg press: 12/leg
Dumbbell stiff legged deadlifts: 12
Superset x3:
Med ball overhead walking lunges: 1 minute
Hanging leg raises: as many as possible
Bike Intervals:
1 min steady, 1 min max effort x10
UPPER BODY STRENGTH & CONDITIONING
Incline Barbell Bench Press:
Work up to approximate 1 rep max
Conditioning Circuit x4:
Alternating arm bent over dumbbell rows: 10/arm
Alternating arm kettlebell clean & press: 10/arm
Alternating arm push ups on med ball: 10/arm
Superset x3:
Hammer strength chest press machine: 15
Close grip lat pulldown: 15
Conditioning Circuit x 3:
15 burpees
1 minute dumbbell punches
1 minute jumping jacks w dumbbells
STEADY STATE CARDIO & CORE
Jog/Run/Bike/Swim:
45 minutes
Test your max plank at the end
Stretch
LOWER BODY POWER
Romanian deadlift:
6x3 as explosive as possible, low weight, low rest
Superset x5:
Back squats: 5
Box jumps: 5
Conditioning Circuit x4
Jump rope: 1 minute
Calf raises: 25
Cable rope crunches: 25
Rope squats w/ face pull: 25
UPPER BODY POWER & ISOMETRICS
Pull Ups:
6x3 (as fast as possible)
Push Press:
5x5 (lighter weight, go fast, rest 1 min)
Superset x4:
Med ball chest throw against wall: 8
Pull up bar flexed hang at the top: Max
Arms & Isometrics Circuit x4:
Reverse barbell curl: 20
Dumbbell overhead tricep extension: 20
Side plank: Max
Dumbbell curl to press: 10
Other side plank: Max
Bike:
20 minutes
HIIT CARDIO
Weighted Vest Sprints:
30 seconds max effort, 2 minutes rest x8
Stretch
REST & RECOVERY
Do some yoga. Meal prep for the week. Buy vegetables and shit. Drink water and blood.
WEEK 4
- DAY 1
- DAY 2
- DAY 3
- DAY 4
- DAY 5
- DAY 6
- DAY 7
TOTAL BODY STRENGTH & CONDITIONING
Deadlift:
3X3
Burpees:
100 in as few sets as possible
Incline Dumbbell Press Pyramid:
1X20, 1X15, 1X10, 1X5, 1X10, 1X15, 1X20
Bodyweight Circuit x4:
Standing twists: 50 as fast as possible
Pushups: 25
Wall Walks: 5
Pull ups: 10
Burpees:
50 IN AS FEW SETS AS POSSIBLE
CARDIO: MEDIUM INTENSITY INVERVALS
Cardio of Your Choice:
2 minutes steady
2 minutes fast (75% efforts)
Repeat 10x
Stretch/Yoga/Recovery
FUNCTIONAL STRENGTH & CONDITIONING
Overhead Squat:
4x4
Warm up, take your time, focus on form, weight should not be too heavy. Keep it tight & controlled.
Conditioning Circuit:
Turkish get ups: 6/side
Heavy kettlebell swings: 6
Heavy kettlebell single arm rows: 6/side
Superset:
Reverse walking lunges w/ med ball twist: 10/leg
Weighted declined bench sit ups: As many as possible
Battle Ropes:
5 x 30 seconds max effort
CARDIO - STEADY STATE SUFFERING
1 Hour Hike/Jog/Bike at a nice pace:
Add a weight vest/backpack if you're a true gangster. Listen to a new album or dive into the depths of the Death Comes Lifting playlists.
TOTAL BODY HYPERTROPHY, CONDITIONING, & CORE
Superset x5:
Single arm dumbbell chest press: 10/arm x 5
Dragon flag (on bench): 10
Superset x4:
Kettlebell push press: 20
Seated cable row: 20
Superset x3:
Negative pull up: As many as possible
Med ball side throw (against wall: 12/side
Superset x2:
GHD: as many as possible at controlled temp
Med ball overhead ab mat sit up: As many as possible
Superset x1:
Barbell curls: As many as possible
Tricep dips: As many as possible
HIIT CARDIO
Assault Bike:
30 seconds max effort
Rest for 2 minutes
Repeat 6x
Stretch/Yoga/Puke/Recovery
REST & RECOVERY
Just relax.
WEEK 5
- DAY 1
- DAY 2
- DAY 3
- DAY 4
- DAY 5
- DAY 6
- DAY 7
TOTAL BODY STRENGTH & CONDITIONING CIRCUITS
Circuit 1:
Power clean: 5
Box step up: 25/leg
Pull up: 5 (add weight if necessary)
Kettlebell swing: 50
Repeat 3x
Circuit 2:
Back squat: 5
Jump rope: 1 minute
Single arm dumbbell press: 5/arm
Low to high cable wood chop: 25/side
Repeat 3x
Circuit 3:
Bent over barbell row: 5
Plyo push ups: 25
Med ball slams: 5 (heavy and as fast as possible)
PlanK: 1 minute
Repeat 3x
Finishing Burpee Circuit:
10 burpees w/ alternating leg kick at top
10 side to side burpees (in plank position jump to left, jump to right, then back to center for a traditional burpee
10 burpees w/ tuck jump at top
10 mountain climber burpees
Repeat 3x
CARDIO: MEDIUM INTENSITY INVERVALS
Row: 3 Minutes
Stretch Hamstrings: 1 Minutes
Row: 3 Minutes
Childs Pose: 1 Minute
Row: 3 Minutes
Hip Flexor Stretch: 1 Minute
Row: 3 Minutes
Upward Dog: 1 Minute
Row: 3 Minutes
Jog: 5 - 10 Minutes
TOTAL BODY POWER SUPERSETS
Superset 1:
Front Squat x6
Box Jumps x12
Repeat x3
Superset 2:
Bench press x6
Chest ball med ball throws against the wall x12
Repeat x3
Superset 3:
Sumo deadlift high pull x6
Wall ball x12
Repeat x3
Superset 4:
Pulldown x6
Ball slam x12
Repeat x3
Superset 5:
Push press x6
Romanian deadlift x12
Repeat x3
STEADY STATE CARDIO
1 Hour Cardio Of Your Choice:
Sweat out the poison
Drink all the blood.
Kick all the ass
Repeat.
TOTAL BODY HYPERTROPHY SUPERSETS & CORE
Hypertrophy Superset 1:
Incline dumbbell press (25, 20, 15, 10, 5)
Leg press: (25, 20, 15, 10, 5)
Repeat x4
Core Superset 1:
Hanging leg raises (As many as possible)
Kneeling rope cable crunches x20
Repeat x4
Hypertrophy Superset 2:
Seated dumbbell shoulder press (25, 20, 15, 10, 5)
T-Bar Row (25, 20, 15, 10, 5)
Repeat x4
Core Superset 2:
Waist twists w/ bar on back: 30
Bicycle crunches for 1 minute
Repeat x4
Hypertrophy Superset 3:
Barbell curls (25, 20, 15, 10, 5)
Tricep straight bar pushdowns (25, 20, 15, 10, 5)
Repeat x4
Core Superset 3:
Max side plank (both sides). Rest & stretch for 1-2 minutes between sets
HIIT CARDIO
Sprints:
15 seconds max effort
1 minute walk
Repeat x10
Stretch/Yoga/Puke/Recovery
REST & RECOVERY
Stay hydrated (blood), and keep kicking ass.
WEEK 6
- DAY 1
- DAY 2
- DAY 3
- DAY 4
- DAY 5
- DAY 6
- DAY 7
TOTAL BODY METABOLIC CONDITIONING
Overhead Squat:
5x5
Run 2 Miles
Conditioning Circuit x4:
Pull ups: as many as possible
Burpees: 20
Dumbbell punches: 1 minute
GHD/Back extension: 20
Run 1 mile
STEADY STATE CARDIO & RECOVERY
45 min low intensity movement
Yoga/Stretching
TOTAL BODY METABOLIC CONDITIONING
Deadlift:
5x5
Conditioning Circuit x4:
Alternating arm kettlebell swings: 20
Wall walks: 15
Heavy wall ball squat throws: 10
Battle rope swings: 30 seconds
Plyo lunges: 15/leg
Hanging leg raises 10
Jog 1 mile
STEADY STATE CARDIO
45 min low intensity movement
Yoga/Stretching
TOTAL BODY HYPERTROPHY SUPERSETS & CORE
Circuit 1 x3:
Dips: as many as possible
Med ball push ups: as many as possible
Med ball burpee slams: 20
Circuit 2 x3:
Plyo push up: 5
Sprint 30 seconds
Pull ups: 5
Sprint 30 seconds
Plyo push ups: 5
Sprint 30 seconds
Hanging leg raise to failure
Sprint 30 seconds
STEADY STATE CARDIO & RECOVERY
Sprints:
15 seconds max effort
1 minute walk
Repeat x10
Stretch/Yoga/Puke/Recovery
TOTAL BODY METABOLIC CONDITIONING
Circuit x5:
Thruster: 5
Single arm heavy farmers carry: 30 seconds/arm
Plank: 1 minute
Row 500 meters
Circuit x3:
Ab v ups: to failure
Mountain climbers to failure
Burpees: 20