Workout plan for Body type-2 (Heavy built body)

Heavy built (phase-1: fat-cut)

SCHEDULE   Monday   Tuesday Wednesday  Thursday  Friday  Saturday  Sunday
5AM Fasted Cardio Fasted Cardio Fasted Cardio Fasted Cardio Fasted Cardio Fasted Cardio Cardio or Holiday
7AM Meal 1 Meal 1 Meal 1 Meal 1 Meal 1 Meal 1 Meal 1
10AM Meal 2 Meal 2 Meal 2 Meal 2 Meal 2 Meal 2 Meal 2
1PM Meal 3 Meal 3 Meal 3 Meal 3 Meal 3 Meal 3 Meal 3
4PM Meal 4 Meal 4 Meal 4 Meal 4 Meal 4 Meal 4 Meal 4
5PM Healthy snack Healthy snack None Healthy snack Healthy snack Healthy snack None
6PM Weight training Weight training Holiday Weight training Weight training Weight training Holiday
7PM Shake Shake Meal 5 Shake Shake Shake Meal 5
8PM Meal 5 Meal 5 None Meal 5 Meal 5 Meal 5 None
10PM (before sleep) None None Protein shake None None None Protein shake
  • Fasted cardio: Fasted cardio means cardio with empty stomach which you do only during phase-1 where you want to lose your fat quickly. This should be done 5-6 times a week during phase-1. Monday through Saturday or you could take a break 1 day in between. Cardio should be 1hr consisting of 5min warm up, 20min HIIT Cardio and 10-25min brisk walk or slow cardio
  • HIIT is high intensity interval training where you do intense burst of exercise followed by short times of recover. You repeat this several times (20min). “A high-intensity workout increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery”. HIIT stimulates your metabolism and burns your fat even after the workout is done. This type of training gets and keeps your heart rate up and burns more fat in less time. Research says you lose same weight doing normal cardio for 1hr or HIIT for 20min
  • HIIT could be treadmill cardio or core strength training. Treadmill HIIT would be 10sets, each set consisting of 30sec of walk followed by 30sec sprinting (10sets of 1min each would be 10min)
  • HIT Core strength training is a combination of intense core routine as shown below. This HIIT core workout starts out with five minutes of fairly intense warm up core exercises  followed by 2 rounds three rounds of the entire high intensity interval training for abs section, below (20 seconds on, and 20 seconds off). The whole workout is about 45min
    • Warm up (1min each exercise)
      • Front Kicks
      • Squats
      • Jumping Jacks
      • Flutter Kick
      • Side Kicks
    • Actual workout (50 On, 10 Off x 4 Each)
      • Jumping curls
      • Dumbbell squats
      • Planks
      • Jumping lunges
      • Spiderman crunches
      • Burpees
      • Touch toes
      • Side lunges
      • Butt kicks
      • High knees
  • Weight training: You would do 3-4 sets, use the weight such that you would only be able to do 5-6 reps. Don’t decrease the reps from 1st set to 4th set. Try to ramp it up if possible. Also try to ramp up the weights every set if possible
  • The weight training should be done 45min-1hr. Every rep you should lift weights till failure meaning  you’ll push it to the max going until you’re exhausted and your fatigued muscles have nothing more to give.
  • The rest period between sets should be around 3 minutes (for 5-6 reps each) and the rest between reps should be 1-2min
  • Schedule of the body parts workout
    • Day 1: Legs/Abs
    • Day 2: Chest
    • Day 3: Rest
    • Day 4: Biceps/Triceps
    • Day 5: Back/Abs
    • Day 6: Shoulders
    • Day 7: Rest

 

Heavy built (phase-2: bulk-up)

SCHEDULE   Monday   Tuesday Wednesday  Thursday  Friday  Saturday  Sunday
5AM Pre-meal Pre-meal Pre-meal Pre-meal Pre-meal Pre-meal None
5:30AM Normal Cardio Abs workout Normal Cardio Abs workout Normal Cardio Abs workout Holiday
7AM Meal 1 Meal 1 Meal 1 Meal 1 Meal 1 Meal 1 Meal 1
10AM Meal 2 Meal 2 Meal 2 Meal 2 Meal 2 Meal 2 Meal 2
1PM Meal 3 Meal 3 Meal 3 Meal 3 Meal 3 Meal 3 Meal 3
4PM Meal 4 Meal 4 Meal 4 Meal 4 Meal 4 Meal 4 Meal 4
5PM Healthy snack Healthy snack None Healthy snack Healthy snack Healthy snack None
6PM Weight training Weight training Holiday Weight training Weight training Weight training Holiday
7PM Shake Shake Meal 5 Shake Shake Shake Meal 5
8PM Meal 5 Meal 5 None Meal 5 Meal 5 Meal 5 None
10PM (before sleep) None None Protein shake None None None Protein shake
  • Normal cardio: This should be done 3-4 times a week during phase-2. Monday, Wednesday and Friday and/or Sunday. Normal cardio meaning cardio with filled stomach. Normally the pre-meal would be a banana or healthy carb diet fueling for the cardio. Cardio should be 1hr consisting of 5min warm up, 20min HIIT Cardio and 10-25min brisk walk or slow cardio
  • HIIT could be treadmill cardio or core strength training. Treadmill HIIT would be 10sets, each set consisting of 30sec of walk followed by 30sec sprinting (10sets of 1min each would be 10min)
  • HIT Core strength training is a combination of intense core routine as shown below. This HIIT core workout starts out with five minutes of fairly intense warm up core exercises  followed by 2 rounds three rounds of the entire high intensity interval training for abs section, below (20 seconds on, and 20 seconds off). The whole workout is about 45min
    • Warm up (1min each exercise)
      • Front Kicks
      • Squats
      • Jumping Jacks
      • Flutter Kick
      • Side Kicks
    • Actual workout (50 On, 10 Off x 4 Each)
      • Jumping curls
      • Dumbbell squats
      • Planks
      • Jumping lunges
      • Spiderman crunches
      • Burpees
      • Touch toes
      • Side lunges
      • Butt kicks
      • High knees
  • Weight training: You would do 3-4 sets, use the weight such that you would only be able to do 5-6 reps. Don’t decrease the reps from 1st set to 4th set. Try to ramp it up if possible. Also try to ramp up the weights every set if possible
  • The weight training should be done 45min-1hr. Every rep you should lift weights till failure meaning  you’ll push it to the max going until you’re exhausted and your fatigued muscles have nothing more to give.
  • The rest period between sets should be around 3 minutes (for 5-6 reps each) and the rest between reps should be 1-2min
  • Schedule of the body parts workout
    • Day 1: Legs
    • Day 2: Chest
    • Day 3: Rest
    • Day 4: Arms
    • Day 5: Back
    • Day 6: Shoulders
    • Day 7: Rest
  • I suggest the heavy (or fat) built type folks to do workout twice (cardio in the morning and weights in the afternoon) if you want to compete with the mean built type folks and get faster results.

 

Click on below links to look into my workouts plans and lifestyle changes.

Diet plan

Lifestyle changes

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