Systemic Backload

Primary Goal: Fat Loss / Conditioning
Training Phase: Metabolic
Training Frequency: 4x/week
Muscle Frequency: 3-4 Days
Includes Supersets
Nutrition Calculator Included

This is a more advanced version of a systemic workout to upgrade your overall conditioning and also works well for fat loss to improve body composition.

The split is half-body, meaning that you’ll train half of your muscle groups on one day and half on the other. AKA 2-day split. The volume per workout is relatively lower which allows you to recover faster and train more frequently. It is the ability to stimulate large volumes of muscle tissue frequently that has great benefit for fat loss goals.

The format of the workouts puts the smaller muscle groups at the beginning so you can focus all the energy you have left on your larger movements at the end to really push yourself. This allows you to have an overall higher intensity across all the sets since the fatigue from smaller muscle groups shouldn’t limit your output on the larger muscle groups.

The goal here is to stimulate a lot of muscle tissue and increase the density of work to create a systemic effect. These workouts will feel much different than other stimuli. Failure will be due to fatigue of your cardiovascular system and your liver’s ability to process large quantities of lactic acid rather than failure of a single muscle group due to local fatigue.

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
You want to improve body composition
You want to improve conditioning and stamina
You enjoy training a muscle >1x/week
You want to work on recovering faster
Not For You If
You cannot train at least 3x/week
You're currently struggling with getting quality sleep
You aren't able to do some super sets

Workout Program Schedule

DayWorkout
1 Delts / Triceps / Calves / Chest / Quads
2 Delts / Biceps / Abs / Lats / Hamstrings
3 OFF DAY
4 Delts / Triceps / Calves / Chest / Quads
5 Delts / Biceps / Abs / Lats / Hamstrings
6 OFF DAY
7 OFF DAY
8 Delts / Triceps / Calves / Chest / Quads
9 Delts / Biceps / Abs / Lats / Hamstrings
10 OFF DAY
11 Delts / Triceps / Calves / Chest / Quads
12 Delts / Biceps / Abs / Lats / Hamstrings
13 OFF DAY
14 OFF DAY
DayWorkout
15 Delts / Triceps / Calves / Chest / Quads
16 Delts / Biceps / Abs / Lats / Hamstrings
17 OFF DAY
18 Delts / Triceps / Calves / Chest / Quads
19 Delts / Biceps / Abs / Lats / Hamstrings
20 OFF DAY
21 OFF DAY
22 Delts / Triceps / Calves / Chest / Quads
23 Delts / Biceps / Abs / Lats / Hamstrings
24 OFF DAY
25 Delts / Triceps / Calves / Chest / Quads
26 Delts / Biceps / Abs / Lats / Hamstrings
29 OFF DAY
28 OFF DAY
card-header

Exercise Order for Higher Average Intensity

Training small muscle groups first allows for greater average intensity across the workout as it will not take away from work capacity later in the workout compared to the inverse

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