Half Body I.R.M. 1 Female

Primary Goal: Fat Loss
Training Phase: Metabolic
Training Frequency: 4x/week
Muscle Frequency: 3 Days
No Super Sets (busy gym friendly)
Nutrition Calculator Included

If your primary goal is fat loss, this will likely be one of your go-to programs during your periodization.

The incomplete rest method (IRM) is a very efficient way to stimulate your muscles to take up glucose (carbs) and encouraging more fat to be burned as fuel. It has the added benefits of not being very difficult to recover from as it avoids creating muscular damage so that you can train more frequently.

This means that you can train every muscle as often as every 3rd day which allows you to keep your muscles more sensitive to glucose and spend more time burning fat.

Nutritionally, you’ll likely be happy to hear that this program will require you to eat a decent amount of carbohydrates both to fuel training and keep your muscles’ glycogen (stored carbs) full. This will be essential to reaping the full benefits of the program so a low-carb diet is not recommended.

You can also expect great pumps during training and should see visual changes fairly quickly due to the effect of the workouts shifting glucose into your muscle cells and away from body fat.

You don’t need a new membership for each program you wish to do!

When you sign up for a program membership, you are not limited to just that program. As long as you are a member you’ll have the ability to switch to other programs as-needed.

Mobile Friendly

Workouts are mobile-friendly and formatted to easily reference your workouts while at the gym.

Workout Log

Log your workouts as you go. Refer back to them to plan your next workout or assess training progress.

Exercise Videos

Exercise setup, execution, and videos are built right in to your workout in a quick reference format.

For You If
Your goal is fat loss
You need time-efficient workouts <40 minutes
You are not able to super set exercises
You classify yourself as "skinny-fat"
You are new to N1 Training or resistance training in general
You can only train 3-4x per week
You need to de-load from a strength-focused program
Not For You If
You have just finished a very metabolic training program
You are not open to eating a sufficient amount of carbohydrates (not for ketogenic dieting)
You only have DBs and BBs to work with

Workout Program Schedule

DayWorkout
1 Workout 1.1
2 Workout 1.2
3 OFF DAY
4 Workout 1.3
5 Workout 1.4
6 OFF DAY
7 OFF DAY
8 Workout 2.1
9 Workout 2.2
10 OFF DAY
11 Workout 2.3
12 Workout 2.4
13 OFF DAY
14 OFF DAY
DayWorkout
15 Workout 3.1
16 Workout 3.2
17 OFF DAY
18 Workout 3.3
19 Workout 3.4
20 OFF DAY
21 OFF DAY
22 Workout 4.1
23 Workout 4.2
24 OFF DAY
25 Workout 4.3
26 Workout 4.4
27 OFF DAY
28 OFF DAY
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Incomplete Rest Method

An Incomplete Rest Method (IRM) is a simple and effective way to quickly create a metabolic stimulus with minimal inflammation or mechanical damage when done correctly. It can be very effective for body composition goals among other applications.

You don’t need a new membership for each program you wish to do!

When you sign up for a program membership, you are not limited to just that program. As long as you are a member you’ll have the ability to switch to other programs as-needed.

All program include a specific nutrition calculator along with the options to choose
– Your individual goal (some programs can be used for multiple)
– How many days per week you plan to train
– How well you handle carbohydrates
– If you require higher or lower total calories
– Instructions for selecting and adjusting variables

Workout Program Exercises

Biceps Curl Low Pulley Facing In
Middle Delt Low Cable Lateral Raise
Lats Neutral Grip Pulldown
Hamstring Seated Leg Curl
Rear Delt Cable Row
Tricep Cross Cable Extension
Anterior Delt Facing Away Cable Front Raise
Glute Med Cable Kickback
Leg Press Calf Press
Quadriceps Leg Extension
Brachialis Neutral Grip DB Curl
Prone Incline DB Y Raise
Lats Seated Neutral Grip Row
Hamstring Lying Leg Curl - Prime
Upper Back Wide Grip Pulldown
Costal Pec Cable Press
Glute Bridge