Torch Fat And Build Lean Muscle With This Three-Day Full-Body Workout

Pair this with proper nutrition and you'll see the kilos fall away.


Megan Flemmit |

This programme, designed by personal trainer David Cross, will help you build muscle and burn fat. “The more muscles that can be worked with big exercises that challenge the whole body, the more lean mass and strength that will be built [and] the more kilojoules burnt and the better your end results will be,” he says.

David  is passionate about getting people stronger and healthier in both body and mind. The personal trainer battled his way out of obesity to transform himself and his life. He’s an inspirational example of what can be achieved through hard work, consistency and determination.

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The Programme:

Each day offers different moves, but follows a similar structure. You’ll start with the most challenging exercise of the day. The move is simple, but requires you to progressively add weight until you reach 90% of your maximum potential.

This is followed by paired exercises, ending off with a superset. “The paired exercises allow you to get in more volume per set, per exercise, due to different muscle groups being used,” says David. “The superset triplet at the end is purely about pushing some extra volume, generating a nice pump, elevating the heart rate a bit more and pushing additional fatigue on exercises that won’t hamper your recovery too much.”

Perform all exercises in one section before moving onto the next. Cap your maximum number of reps at 15. Choose a weight you can lift for the required rep range. Increase the weight in your next workout once you can hit all reps for all sets.

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For section A, complete as many sets as you can within ten minutes. Each set has five reps. Start with a light weight, and progressively add weight with each set until you reach 90% of your maximum capacity.

Ultimate Garage Workout Day 1

Warm-up: Five minutes of mobility work

Section A: 10 Minutes

Squat (see above for instructions)

Section B: 3 Sets

B1- Barbell Romanian Deadlift, 8- 12 reps, 60 seconds rest

B2- Kettlebell/Deficit Push Ups, Max reps, 60 seconds rest

Section C: 2 Sets

C1- Dumbbell Bulgarian Split Squat, 8- 12 reps, 60 seconds rest

C2- Chin Ups, Max reps, 60 seconds rest

Section D: 2 Sets

D1- Dumbbell Push Press, 8- 12 reps

D2- Wide Elbow Dumbbell Row, 8- 12 reps

D3- Chest Supported Dumbbell Row, 10 -20 reps, 90 seconds rest

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Ultimate Garage Workout Day 2

Warm-up: Five minutes of mobility work

Section A: 10 Minutes

Bench Press (see above for instructions)

Section B: 3 Sets

B1- Barbell Back Squat, 8- 12 reps, 60 seconds rest

B2- Underhand Barbell Rows, 8-12 reps, 60 seconds rest

Section C: 2 Sets

C1- Single Leg Hip Thrust, 8-12 reps, 60 seconds rest

C2- Dumbbell Bench Press, 8-12 reps, 60 seconds rest

Section D: 2 Sets

D1- Dumbbell Romanian Deadlift, 8-12 reps

D2- Lying Dumbbell Tricep Extension, 8-12 reps

D3- Single Arm Bicep Curl,  10 -15 reps, 90 seconds rest

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Ultimate Garage Workout Day 3

Warm-up: Five minutes of mobility work

Section A: 10 Minutes

Romanian Deadlift (see above for instructions)

Section B: 3 Sets

B1- Barbell Front Squat, 8- 12 reps, 60 seconds rest

B2-Barbell Military Press, 8-12 reps, 60 seconds rest

Section C: 2 Sets

C1- Barbell Good Mornings, 8- 12 reps, 60 seconds rest

C2- Pull Ups, Maximum reps, 60 seconds rest

Section D: 2 Sets

D1- Dumbbell Split Squat, 8 – 12 reps

D2- Kettlebell/ Deficit Push-ups, maximum reps

D3- Underhand Barbell Row, 10 -15 reps, 90 seconds rest

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“People can make good progression on this plan just performing them three days per week,” he says. If you want to use the plan for more than that, keep rotating the different days of the programme, while making progressions each session.

If the plan is used more than three days a week, and you’re cycling through the days, David recommends a micro-loading approach to progressions. “When you make the smallest incremental jump per session, it allows you to progress for weeks on end. Whereas, if you overload too much too soon you’ll end up plateauing after five weeks or so,” he says.

To make the most of this workout make sure you maintain  a healthy, balanced diet. “Someone’s nutritional approach will determine the amount of fat they lose and muscle they gain,” David explains. “One things for sure, they will become more functional with this programme.”

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