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In my experience Certain Workout Programs can be very cookie cutter plans that are stringed together from individuals who sling their plans from numerous others that have no formula flow or goal in mind when written.

I can honestly say that I personally write each and every plan on the Trainer with these 3 thoughts in mind. Who is this plan for? What can someone expect when executing it? Will they actually see the results when they complete the plan.

Not one plan is pulled from another source and renamed that I have claimed to be written by myself. Sure, certain principles are employed when writing workouts such as the Jim Stoppani HIIT 100 principle which is outlined in this particular plan where appropriate.

This 4 week plan uses a variety of methods that I have outlined for someone to cut fat and truly build muscle. I know many plans say that these two goals will be achieved in many plans but this program most certainly will. Try it and let me know how it goes. And yes, that is 10 sets of 10. For more on Jim Stoppani's HIIT 100 Principle here is a downloadable ebook for Free and also a link to sign up for his website.

Take care,
Mike McErlane

E-Book

Jims Site

The Program

Day 1
Exercise	Sets	Reps	Muscle Group
Run/Walk 1 Mile	1	1	Cardio
Barbell Deadlift	3	3	Legs
HIIT Training	1	2	Cardio
Power Clean	3	3	Olympic Lifts
HIIT Training	1	2	Cardio
Barbell Squat With Band	3	5	Legs
SUPER-SET	0	0	TIPS
Barbell Squat	3	3	Legs
HIIT Training	1	2	Cardio
Dumbbell Side Lunge	3	8	Legs
SUPER-SET	0	0	TIPS
Reverse Hamstring Curl With Band	3	10	Legs
Barbell Bench Press On Bench	3	12	Chest
SUPER-SET	0	0	TIPS
Barbell Bench Press On Bench With Band	3	10	Chest
END	0	0	TIPS
Dumbbell Bench Press On Ball Both Arms	3	5	Chest
SUPER-SET	0	0	TIPS
Standing Mid Cable Flys Both Arms	3	15	Chest
Dips	4	10	Chest
V-Ups With No Equipment	3	20	Abs
Elevated Twisting Crunch With Band	3	15	Abs
Leg Lifts on Ball	3	15	Abs
Day 2
Exercise	Sets	Reps	Muscle Group
Run/Walk 1 Mile	1	1	Cardio
Power Pull/ High Pull	3	3	Olympic Lifts
SUPER-SET	0	0	TIPS
Barbell Push Press (with bands optional)	3	3	Olympic Lifts
END	0	0	TIPS
HIIT Training	1	3	Cardio
Standing Cable Side Raise One Arm	3	12	Shoulders
SUPER-SET	0	0	TIPS
Standing Cable Front Raise One Arm	3	12	Shoulders
SUPER-SET	0	0	TIPS
Standing Cable Rear Delt Raise One Arm	3	12	Shoulders
HIIT Training	1	3	Cardio
Standing Barbell Shrugs With Band	3	20	Shoulders
SUPER-SET	0	0	TIPS
Barbell Bent Over Wide Grip Rows With Band Both Arms	3	10	Back
HIIT Training	1	3	Cardio
END	0	0	TIPS
Standing Bicep Curl Barbell With Band Both Arms	4	10	Arms
SUPER-SET	0	0	TIPS
Standing Both Legs Over Head Tricep Extension Both Arms	4	10	Arms
Standing High Bicep Curls One Arm	4	10	Arms
SUPER-SET	0	0	TIPS
Laying On Bench Bar Triceps Extension Both Arms	4	10	Arms
Elevated Twisting Crunch With Band	3	15	Abs
SUPER-SET	0	0	TIPS
Leg Lifts on Ground	3	20	Abs
Day 3
Exercise	Sets	Reps	Muscle Group
Run/Walk 1 Mile	1	1	Cardio
Jump Squat	3	10	Legs
Hang Clean	3	3	Olympic Lifts
Barbell Sumo Squat With Band	3	10	Legs
HIIT Training	1	3	Cardio
Prone Machine Leg Curl One Leg	3	10	Legs
Barbell Incline Bench Press On Bench With Band	3	10	Chest
SUPER-SET	0	0	TIPS
Barbell Bench Press On Bench	3	6	Chest
HIIT Training	1	3	Cardio
END	0	0	TIPS
Laying On Incline Bench Dumbbell Flys Both Arms	3	12	Chest
SUPER-SET	0	0	TIPS
Dumbbell Incline Bench Press On Bench Alternating Arms	3	8	Chest
HIIT Training	1	3	Cardio
Standard Grip Pushups Feet On Ball	3	10	Chest
SUPER-SET	0	0	TIPS
Standing Incline Chest Fly With Band One Arm	3	15	Chest
Elevated Twisting Crunch With Band	3	12	Abs
SUPER-SET	0	0	TIPS
Leg Lifts on Ball	3	10	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Run/Walk 1 Mile	1	1	Cardio
Seated On Bench Barbell Military Press With Band	5	10	Shoulders
REST	1	30	TIPS
Standing Dumbbell Side Raise Both Arms	5	10	Shoulders
SUPER-SET	0	0	TIPS
Standing Dumbbell Front Raise Both Arms	5	10	Shoulders
REST	1	30	TIPS
HIIT Training	1	3	Cardio
Standing Dumbbell Upright Row Both Arms	2	15	Shoulders
SUPER-SET	0	0	TIPS
Seated On Bench Cable Lat Pulldowns One Arm	3	15	Back
HIIT Training	1	3	Cardio
Seated Cable Row	3	8	Back
END	0	0	TIPS
Slanted Bench Back Extension With Band	3	10	Back
Standing Both Legs Preacher Curls One Arm	6	10	Arms
SUPER-SET	0	0	TIPS
Standing Cable Tricep Extension One Arm	6	12	Arms
END	0	0	TIPS
Dips	4	15	Chest
SUPER-SET	0	0	TIPS
DB Cross Body Hammer Curls	4	15	Arms
END	0	0	TIPS
HIIT Training	1	3	Cardio
Elevated Twisting Crunch With Band	3	10	Abs
Leg Lifts on Ball	3	20	Abs
Day 5
Exercise	Sets	Reps	Muscle Group
Run/Walk 1 Mile	1	1	Cardio
Jump Rope	3	30	Cardio
Box Jumps	3	10	Plyometrics
Two Legged Broad Jump	3	10	Plyometrics
Depth Jump/Drop Jump	3	10	Plyometrics
Jump Rope	3	30	Cardio
Barbell Deadlift	3	3	Legs
Barbell Overhead Squat	3	5	Legs
Barbell Close Grip Bench Press with bands	3	15	Chest
Standing Incline Chest Fly With Band Both Arms	3	20	Chest
Bent Over Cable Crunch	3	25	Abs

Day 1
Exercise	Sets	Reps	Muscle Group
Run/Walk 1 Mile	1	1	Cardio
Barbell Squat	10	10	Legs
REST	1	60	TIPS
Power Clean	3	5	Olympic Lifts
HIIT Training	1	2	Cardio
Dumbbell Front Lunge	3	6	Legs
SUPER-SET	0	0	TIPS
Prone Machine Leg Curl Both Legs	3	15	Legs
HIIT Training	1	2	Cardio
Barbell Bench Press On Bench With Band	10	10	Chest
REST	1	60	TIPS
HIIT Training	1	2	Cardio
Laying on Bench Dumbbell Flys Both Arms	3	15	Chest
Seated On Ball Bicep Curl With Band Both Arms In Front	10	10	Arms
REST	1	30	TIPS
Standing Kickbacks Both Arms With Band	10	10	Arms
REST	1	30	TIPS
Laying On Ball Abdominal Crunch With Dumbbell	10	10	Abs
REST	1	30	TIPS
Day 2
Exercise	Sets	Reps	Muscle Group
Run/Walk 1 Mile	1	1	Cardio
Power Pull/ High Pull	4	3	Olympic Lifts
SUPER-SET	0	0	TIPS
Barbell Push Press (with bands optional)	4	3	Olympic Lifts
HIIT Training	1	2	Cardio
Seated On Ball Dumbbell Military Press Both Arms	10	10	Shoulders
REST	1	60	TIPS
Standing Dumbbell Rear Delt Raise Both Arms	3	6	Shoulders
Standing Side Raise With Band Alternating Arms	3	6	Shoulders
SUPER-SET	0	0	TIPS
Standing Front Raise With Band Alternating Arms	3	6	Shoulders
HIIT Training	1	2	Cardio
Seated On Bench Bar Lat Pulldowns	10	10	Back
REST	1	60	TIPS
Standing Wide Grip High Rows With Band Both Arms	3	10	Back
Laying On Ball Abdominal Crunch With Dumbbell	10	10	Abs
REST	1	60	TIPS
Day 3
Exercise	Sets	Reps	Muscle Group
Run/Walk 1 Mile	1	1	Cardio
Dumbbell Jumping Lunge	3	10	Legs
SUPER-SET	0	0	TIPS
Adductor Side Steps	3	10	Legs
Hang Clean	3	10	Olympic Lifts
HIIT Training	1	2	Cardio
Barbell Sumo Squat With Band	3	6	Legs
Reverse Hamstring Curl With Band	3	10	Legs
SUPER-SET	0	0	TIPS
Dumbbell Straight Legged Deadlift	3	8	Legs
HIIT Training	1	2	Cardio
Barbell Incline Bench Press On Bench With Band	10	10	Chest
REST	1	60	TIPS
Standing Mid Cable Flys Alternating Arms	3	15	Chest
HIIT Training	1	2	Cardio
Standing Bicep Curl Barbell Both Arms	10	10	Arms
REST	1	60	TIPS
Standing Cable Triceps Extension Both Arms	10	10	Arms
Laying On Ball Abdominal Crunch With Dumbbell	10	10	Abs
REST	1	30	TIPS
Day 4
Exercise	Sets	Reps	Muscle Group
Run/Walk 1 Mile	1	1	Cardio
Barbell Snatch	3	5	Olympic Lifts
HIIT Training	1	2	Cardio
Standing Shoulder Press With Band Both Arms	10	10	Shoulders
REST	1	30	TIPS
Standing Full Range Lateral Raise With Band Both Arms	3	10	Shoulders
SUPER-SET	0	0	TIPS
Standing Barbell Upright Row	3	10	Shoulders
HIIT Training	1	2	Cardio
Barbell Bent Over Close Grip Rows With Band Both Arms	3	15	Back
SUPER-SET	0	0	TIPS
Standing Overhead Pulldowns With Band Both Arms	3	15	Back
HIIT Training	1	2	Cardio
Laying On Ball Abdominal Crunch With Dumbbell	10	10	Abs
REST	1	30	TIPS
Day 5
Exercise	Sets	Reps	Muscle Group
Run/Walk 1 Mile	1	1	Cardio
Jump Rope	3	30	Cardio
Box Jumps	3	10	Plyometrics
Depth Jump/Drop Jump	3	10	Plyometrics
Two Legged Broad Jump	3	10	Plyometrics
Barbell Deadlift	5	2	Legs
Dumbbell Overhead Squat	3	15	Legs
Barbell Close Grip Bench Press with bands	3	8	Chest
Dips	3	15	Chest
Elevated Twisting Crunch With Band	3	20	Abs