Half Body I.R.M. 2

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 <45 minutes
You are not able to super set exercises
You need to de-load from a strength-focused program
You classify yourself as "skinny-fat"
You can only train 3-4x per week
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 Biceps / Medial Delts / Lats / Hamstrings / Rear Delts
2 Triceps / Chest / Calves / Anterior Delts / Quads
3 OFF DAY
4 Biceps / Medial Delts / Lats / Hamstrings / Rear Delts
5 Triceps / Chest / Calves / Anterior Delts / Quads
6 OFF DAY
7 OFF DAY
8 Biceps / Medial Delts / Lats / Hamstrings / Rear Delts
9 Triceps / Chest / Calves / Anterior Delts / Quads
10 OFF DAY
11 Biceps / Medial Delts / Lats / Hamstrings / Rear Delts
DayWorkout
12 Triceps / Chest / Calves / Anterior Delts / Quads
13 OFF DAY
14 OFF DAY
15 Biceps / Medial Delts / Lats / Hamstrings / Rear Delts
16 Triceps / Chest / Calves / Anterior Delts / Quads
17 OFF DAY
18 Biceps / Medial Delts / Lats / Hamstrings / Rear Delts
19 Triceps / Chest / Calves / Anterior Delts / Quads
20 OFF DAY
21 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