TNT Diet: Weight Loss Exercise Program  

With your body properly fueled, here is where we build the muscle.

The TNT Workout Plan is a 12-week program in three 4-week phases. We call this the "Get Back in Shape Workout" because that’s exactly what it is.

It's designed to not only burn fat, raise your metabolism, and stimulate muscle growth, but also to improve your overall physical conditioning.

Which means that even if you’re a longtime lifter who's laid off the weights for a couple of months, this is the program you should follow. In fact, we encourage everyone to start here.

Here are some guidelines for all the workouts:

• Complete three weight training workouts each week, resting at least a day between each session. So you might lift weights on Monday, Wednesday, and Friday, or Tuesday, Thursday, and Saturday.

• Alternate between workouts each session, regardless of which phase of the program you're in. Rotate the workouts so you never complete the same workout in successive training sessions.

• Always do the exercises in the order shown. You'll perform the exercises using one of two techniques: straight sets or alternating sets.

[Straight sets will be designated simply as a number—for instance, "2" or "5". Each time you see this, do one set of the exercise, rest for the prescribed amount of time, and then do another set. Complete all sets of the exercise before moving on to the next.]

[Alternating sets will be designated as a number and letter pair -- for instance, "1A" and "1B," and "2A" and "2B." For these, perform one set of the first exercise, rest for the prescribed amount of time, then do one set of the second exercise and rest again. Then repeat the entire process. So if you're doing exercises 1A and 1B with a 60-second rest, you'll do one set of 1A, rest 60 seconds, then one set of 1B, and rest another 60 seconds. Continue alternating back and forth until you've completed all sets of both exercises.]

Unless otherwise noted in the exercise description, complete all of the exercises in this manner:

• Take about three seconds to lower the weight in a slow, controlled fashion. Ideally, you'll lower the weight about the same rate of speed from top to bottom.

• Pause momentarily in the “down” position or the mid-point of the lift. This is indicated in each exercise description.

• Lift the weight as fast as you can while maintaining control of the bar or dumbbells.

• On some exercises, like the lat pulldown, it will seem like the lowering portion is actually the part of the lift in which your muscles are contracting. But keep in mind that as pull the bar down, the weight stack is actually rising. Don’t worry; we'll indicate the speed at which you should perform each portion of the lift in every exercise description.

For each exercise, choose the heaviest weight that allows you complete all of the prescribed repetitions. Remember, the number of repetitions, and the speed at which you perform them, dictate the type of adaptations your muscles make.

The Get Back in Shape Workout

Download a spreadsheet of these Workout Plans to take to the gym

 

Phase 1: Weeks 1-4

WORKOUT A

Order

Exercise

Sets

Reps

Rest (seconds)

1A

Static Lunge

2

2

3

3

15

45

45

45

30

1B

Incline Dumbbell Bench Press

2

2

3

3

12

45

45

45

30

2A

Hip Extension

2

2

3

3

15

45

45

45

30

2B

Seated Row to Neck

2

2

3

3

15

45

45

45

30

3

Prone Cobra

1

1

1

1

60 sec

-

-

-

-

 

WORKOUT B

Order

Exercise

Sets

Reps

Rest (seconds)

1A

Dumbbell Stepup

2

2

3

3

15

45

45

45

30

1B

Neutral-grip Shoulder Press

2

2

3

3

15

45

45

45

30

2A

Goblet Squat

2

2

3

3

15

45

45

45

30

2B

Dumbbell Pullover

2

2

3

3

15

45

45

45

30

3

Plank

1

1

1

1

60 sec

-

-

-

-

 

Phase 2: Weeks 5-8

WORKOUT A

Order

Exercise

Sets

Reps

Rest (seconds)

1A

Wide-grip Seated Row

3

3

4

4

12

45

30

45

30

1B

Romanian Deadlift

3

3

4

4

10

45

30

45

30

2A

Dumbbell Push Press

3

3

4

4

10

45

30

45

30

2B

Kneeling Overhand-grip Lat Pulldown

3

3

4

4

10

45

30

45

30

3

Side Bridge

2

2

2

2

60 sec

60

60

60

60

 

WORKOUT B

Order

Exercise

Sets

Reps

Rest (seconds)

1A

Dumbbell Lunge

3

3

4

4

10

45

30

45

30

1B

Scaption + Shrug

3

3

4

4

10

45

30

45

30

2A

Swiss-ball Hip Extension and Leg Curl

3

3

4

4

10

45

30

45

30

2B

Dumbbell Bench Press

3

3

4

4

10

45

30

45

30

3

Swiss-ball Jacknife

2

2

2

2

10-15

60

60

60

60

 

Phase 3: Weeks 9-12

WORKOUT A

Order

Exercise

Sets

Reps

Rest (seconds)

1

Front Squat

4

4

4

4

6

90

90

90

90

2A

Single-arm Dumbbell Row

4

4

4

4

6

60

60

45

45

2B

Incline Dumbbell Bench Press

4

4

4

4

6

60

60

45

45

3

Chinup (or negative chinup)

4

4

4

4

6

90

90

90

90

 

WORKOUT B

Order

Exercise

Sets

Reps

Rest (seconds)

1

Ipsilateral Back Lunge (do as a straight set)

3

3

3

3

12

60

60

45

45

1B

Leg Lowering Drill

3

3

3

3

12

45

45

30

30

2B

Incline Lower Trap Raise

3

3

3

3

12

45

45

30

30

3A

Pushup + Row

3

3

3

3

10

45

45

30

30

3B

Hip-thigh Extension

3

3

3

3

12

45

45

30

30

 

{C}

Chinup

Movement Pattern: Vertical Pull

How to do it:

*Grab the chinup bar with a shoulder-width, underhand grip, cross your ankles behind you and hang.

*Pull yourself up as high as you can.

*Pause for one second, then take three seconds to lower your body to the starting position.

Pointer: Imagine that you're pulling the bar to your chest, instead of your chest to the bar.

 

  Dumbbell Bench Press

Movement Pattern: Horizontal Press

How to do it:

*Grab a pair of dumbbells and lie on your back on a flat bench, holding the dumbbells over your chest, nearling touching each other.

*Take three seconds to lower the dumbbells to the sides of your chest, pause for one second, then press them back up the starting position.

Pointer: When you press the dumbbells up, don't let them clang together. Some experts argue that it momentarily releases the tension on your muscles, reducing the exercise's effectiveness. We just think it's annoying.

  Dumbbell Lunge

Movement Pattern: Quadriceps-dominant

How to do it:

*Grab a pair of dumbbells and hold them at your sides. Stand with your feet hip-width apart.

* Step forward with your left leg, and take two seconds to lower your body until your front knee is bent 90 degrees and your rear knee nearly touches the floor. Your front lower leg should be perpendicular to the floor and your torso should remain upright.

*Pause momentarily, then push yourself back up to the starting position as quickly as you can. Finish all of your repetitions, then repeat the lift, this time stepping forward with your right leg.

Pointer: To make the exercise harder without the use of heavier dumbbells, you can perform a "box" lunge by placing a six-inch step or box in front of you. Simply step forward onto the box, and then lower your body. This increases your range of motion, which works more muscle.

  Dumbbell Pullover

Movement Pattern: Vertical Pull

How to do it:

* Grab a pair of dumbbells and lie on your back on a flat bench with the weights straight over your chest and a little less than shoulder-width apart. Your palms are turned toward each other, and your elbows are bent slightly.

*Without changing the bend in your elbows, take three seconds to lower the dumbbells back beyond your head until your arms are in line with your body.

*Pause for one second, then lift the weights back to the starting position.

Pointer: Try to keep the dumbbells even with each other as you lower and raise them.

 

{C}

Dumbbell Push Press

Movement Pattern: Vertical Press with Quadriceps-dominant

How to do it:

*Stand holding a pair of dumbbells just outside of your shoulders, your arms bent and palms facing each other. Your feet should be shoulder-width apart and knees slightly bent.

*Dip your knees slightly and push up with your legs as you press the dumbbells straight above each shoulder.

*Take three seconds to lower the dumbbells back to the starting position, pause momentarily, then repeat.

Pointer: Make sure to allow your legs to help drive the dumbbells above your head. This is a powerful all-in-one movement that will allow you to use heavier dumbbells than a standard dumbbell shoulder press.

  Dumbbell Stepup

Movement Pattern: Hip-dominant

How to do it:

*Grab a pair of dumbbells and hold them at arm's length at your sides. Stand in front of a bench or step, and place your left foot firmly on the bench. The step should be high enough so that your knee is bent 90-degrees.

*Press your left heel into the step and push your body up until your left leg is straight and you're standing on one leg on the bench, keeping your right foot elevated.

*Lower your body back until your right foot touches the floor. That's one repetition.

*Once you've completed all of the prescribed repetitions with your left leg, repeat the exercise with your right leg.

Pointer: Don’t bother trying to lower your body slowly on this exercise. Simply perform the lifting portion of the movement in a fast, but controlled manner, then step down at a natural speed.

  Front Squat

Movement Pattern: Quadriceps-dominant

How to do it:

*Grab a bar with an overhand grip that's just beyond shoulder-width, and hold it in front of your body, just above your shoulders. Raise your upper arms so they're parallel to the floor and let the bar roll back so it’s resting on your fingers, not your palms. Set your feet shoulder-width apart, and keep your back straight, and your eyes focused straight ahead.

*Without changing the position of your upper arms, take about three seconds to lower your body until your thighs are at least parallel to the floor. (The lower you can go, the better.)

*Pause, then push yourself back up to the starting position.

Pointer: Keep your upper arms parallel to the floor for the entire lift. This ensures that your torso stays as upright as possible, for the most benefit and safety. Some guys aren't flexible enough to hold the bar this way. A secondoption is to cross your arms in front of you, and allow the bar to rest your shoulders. (You pick it up off the rack in this manner.) As another alternative, you can substitute the goblet squat below.

 

  Goblet Squat

Movement Pattern: Quadriceps-dominant

How to do it:

*Grab a dumbbell and hold it vertically in front of your chest. (Imagine that it's a heavy goblet.) Set your feet shoulder-width apart.

* Initiate the movement by pushing your hips backwards, then bend your knees and take three seconds to lower your body as far as possible. (The deeper you squat, the better.) Keep your torso as upright as possible throughout the entire movement.

*Pause, then push yourself back up to the starting position.

Pointer: Doing the goblet squat is one of the best ways to learn to squat naturally and safely. Don't be afraid to as deep as possible. Research shows that the most unstable knee angle during the squat is when your knees are bent 90-degrees -- a few inches above the point where your thighs are parallel to the floor. Plus, "full" squats strengthen your knee tendons and lead to balanced lower body development, unlike "shallow" squats, which can overdevelop your quadriceps and increase your risk for injury.

 

Hip Extension

Movement Pattern: Hip-dominant

How to do it:

* Lie on your back on the floor with your knees bent and your feet flat on the floor. Place your arms out to your sides at a 45-degree angle, your palms facing up.

*Raise your hips so your body forms a straight line from you shoulders to your knees.

*Pause for two seconds, then take two seconds to lower your body back to the starting position.

Pointer: If that's too easy, place a weight plate on your hips (you can secure it with your hands). To further increase the difficulty, perform the single-leg version of the exercise by pulling one knee to your chest for the entire movement. Finish all your repetitions, then switch legs and repeat.

  Hip-thigh Extension

Movement Pattern: Hip-dominant

How to do it:

*Lie on your back on the floor with your left knee bent and your right leg straight. Place your arms out to your sides at a 45-degree angle, your palms facing up. Push your left heel into the floor until you entire body and your right leg are raised one-inch off the floor. This is the starting position.

*Raise your hips so your body forms a straight line from you shoulders to your left knee, and hold for two seconds.

*Take two seconds to lower your body back to the starting position, pause for one second, and then repeat the movement.

*After you've completed all of the prescribed repetitions, repeat with your right knee bent and your left leg straight.

Pointer: If that's too easy, cross your arms in front of your chest instead of placing them on the floor.

  Incline Dumbbell Bench Press

Movement Pattern: Horizontal Press

How to do it:

*Grab a pair of dumbbells and lie on your back on a bench set to a low incline (15 to 30 degrees). Lift the dumbbells so they're over your chin, and hold them so that they nearly touch, with your palms turned out (thumbs facing each other).

*Take three seconds to lower the weights to your upper chest, pause for one second, then push them back up over your chin.

Pointer: The main function of your pectoralis major -- your largest chest muscle -- is to bring upper arms across the front of your body. That's why you want to push the dumbbells not just up, but also towards each other each repetition. (Think about this in the context of what happens to your upper arm.)

  Incline Lower Trap Raise

Movement Pattern: Vertical Press

How to do it:

*Set an incline bench to a 30-degree angle. Grab a pair of dumbbells and lie with your chest against the pad. Let your arms hang straight down from your shoulders and turn your palms so they're facing each other. Keep your elbows slightly bent.

*Without changing the bend in your elbows, raise your arms at a 30-degree angle to your body until they're in line with your torso.

*Pause for one second, then take three seconds to lower the weights to the starting position.

Pointer: You know you're doing the exercise right if your arms form a "Y" when you raise them.

 

Ipsilateral Back Lunge

Movement Pattern: Hip-dominant with Vertical Press

How to do it:

*Grab a dumbbell with your left hand, and hold it next to your left shoulder, your palm facing in, as if you were about to perform a neutral-grip shoulder press. Stand with your feet shoulder-width apart.

*Step backward with your right leg and lower your body until your front knee is bent 90 degrees and your rear knee nearly touches the floor. As you lower your body, simultaneously press the dumbbell straight above your shoulder until your arm is straight.

*Lower the dumbbell as you push yourself back up to the starting position as quickly as you can. That's one repetition.

*After you've completed all of the prescribed repetitions, switch arms and legs and repeat.

Pointer: Don’t concern yourself with lowering your body at a particularly speed; just perform it at a natural tempo that allows you to maintain control of your body and the weight at all times.

  Kneeling Overhand-grip Lat Pulldown

Movement Pattern: Vertical Pull

How to do it:

*Grab a lat pulldown bar with an overhand grip that’s just beyond shoulder-width. Then, instead of sitting in the machine, position yourself on your knees in front of it, your body forming a straight line from your shoulders to your knees. Your arms should be completely extended.

*Pull the bar down to your chest.

*Pause for one second, and then take three seconds to return to the starting position.

Pointers: Don't lean back to pull the bar to your chest; your upper body should remain in nearly the same position from start to finish. Also, squeeze your shoulder blades together as you pull the bar down.

  Leg Lowering Drill

Movement Pattern: Core

How to do it:

* Lie on your back on the floor, and raise your upper legs until they're perpendicular to the floor. Now bend your knees 90-degrees.

*Without changing the angle of your knees, press your lower back flat into the floor and hold it there as you try to take five seconds to lower your feet to the floor.

*Once your feet touch the floor, raise your legs back to the starting position, and repeat. Do 10 repetitions.

Pointer: If that's too easy, straighten your legs a little more. And keeping doing so as it becomes easier, until you can perrorm the exercise weight straight legs and without ever allowing your lower back to lose contact with the floor. If the exercise is too hard, determine where your back loses contact with the floor, and pause just above that point for a two-count each repetition.

 

  Neutral-grip Shoulder Press

Movement Pattern: Vertical Press

How to do it:

*Stand holding a pair of dumbbells just outside of your shoulders, with your arms bent and palms facing each other. Your feet shoulder be shoulder-width apart, your knees slightly bench.

*Press the weights straight over your shoulders until your arms are straight.

*Pause for one second, then take three seconds to lower the dumbbells back to the starting position.

Pointer: Make sure to push the dumbbell in a straight line, instead of pushing them up and towards each other as many people do, a habit that increases your risk for shoulder injuries.

 

{C}

Plank

Movement Pattern: Core

How to do it:

*Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles.

*Contract and brace your abdominals. (Imagine someone is about to punch you in the gut.)

*Hold this position for 60 seconds.

Pointers: If you can’t hold the position for 60 seconds, hold for 5 to 10 seconds, rest for 5 seconds, and repeat as many times as needed to total 60 seconds. Each time you perform the exercise, try to hold each repetition a little longer, so that you reach your 60-second goal with fewer repetitions.

 

  Prone Cobra

Movement Pattern: Core

How to do it:

*Lie face down on the floor with your legs straight, and your arms next to your sides, palms down.

*Contract your glutes and the muscles of your lower back, and raise your chest and legs off the floor. Simultaneously rotate your arms so that your thumbs point toward the sealing. At this time, the only part of your body that should be touching the floor are your hips.

*Hold this position for 60 seconds.

Pointers: If you can’t hold the position for 60 seconds, hold for 5 to 10 seconds, rest for 5 seconds, and repeat as many times as needed to total 60 seconds. Each time you perform the exercise, try to hold each repetition a little longer, so that you reach your 60-second goal with fewer repetition. If the exercise is to easy, you can hold dumbbells when you do it. 

  Pushup + Row

Movement Pattern: Horizontal Press with Horizontal Pull

How to do it:

*Place hexagonal dumbbells just beyond shoulder-width apart on the floor. Then, instead of placing your hands on the floor, get into pushup position by grasping the dumbbells. Your body should form a straight line from your ankles to your shoulders.

*Take three seconds to lower your body as far as possible -- your upper arms should drop lower than your elbows.

*Pause for one second, then quickly push yourself up until your arms are straight.

*Row the dumbbell in your left hand to the side of your chest, by pulling it upward and bending your arms. Your torso should not rotate. Pause momentarily, then lower the dumbbell back down quickly, and repeat the same movement on your right side. That's one repetition.

Pointer: Keep your body rigid throughout the movement, particularly in regard to your hips. Your hips shouldn't sag at any time during the exercise.

    Romanian Deadlift

Movement Pattern: Hip Dominant

How to do it:

*Grab the bar with an overhand grip that's just beyond shoulder-width. Stand holding the bar at arm's length and resting on the front of your thighs. Your feet are shoulder-width apart and your knees slightly bent. Your eyes are focused straight ahead.

*Slowly bend at the hips as you take three seconds to lower the bar as far as you can without allowing your lower back to round. Don't change the angle of your knees. Keep your head and chest up and your lower back flat or slightly arched.

*Pause for one second, then lift your torso back to the starting position, keeping the bar as close to your body as possible.

Pointer: Start the movement by pushing your hips backwards as far as you can.

 

Scaption + Shrug

Movement Pattern: Vertical Pull

How to do it:

*Stand holding a pair of dumbbells with your feet shoulder-width apart. Let the dumbbells hang at arm's length next to your sides, your palms facing each other and your elbows slightly bent.

*Without changing the bend in your elbows, raise your arms at a 30-degree angle to your body (so that they form a "Y") until they're at shoulder level. Then shrug your shoulders upward.

*Pause for two seconds, then take two seconds to the lower the weight back to the starting position.

*Pause, then slowly lower the weights to the starting position.

Pointer: To shrug, imagine that you're trying to touch your shoulders to your ears without moving any other parts of your body.

    Seated Row to Neck

Movement Pattern: Horizontal Pull

How to do it:

*Attach a rope handle to the cable and position yourself in the machine. Grab a rope in each hand, and sit up straight.

*Pull the rope to your neck by bending your arms and squeezing your shoulder blades together.

*Pause for two seconds, then take two seconds to return to the starting position.

Pointer: Your torso should remain upright and motionless throughout the movement. So don't lean forward and back to perform the movement.

  Side Bridge

Movement Pattern: Core

How to do it:

*Lie on your right side with your knees straight. Prop your upper body up on your right elbow and forearm, which should be directly below your right shoulder. Place your left hand on your right shoulder and raise your hips until your body forms a straight line from your ankles to your shoulders.

*Contract and brace your abdominals. (Imagine someone is about to punch you in the guy.)

*Hold this position for 60 seconds.

Pointers: If you can’t hold the position for 60 seconds, hold for 5 to 10 seconds, rest for 5 seconds, and repeat as many times as needed to total 60 seconds. Each time you perform the exercise, try to hold each repetition a little longer, so that you reach your 60-second goal with fewer repetitions.

  Single-arm Dumbell Row

Movement Pattern: Horizontal Pull

How to do it:

*Grab a dumbbell in your left hand and place your right hand and right knee on a flat bench. Keep your back flat and your upper body parallel to the floor. Let your left arm hang straight down at your side. Turn your palm so that it's facing your left leg.

*Pull the dumbbell up to the side of your chest by bending your elbow and squeezing your shoulder blade toward the middle of your back. Keep your elbow close to your body.

*Pause, then take three seconds to lower the dumbbell back to the starting position. After you’ve performed all of your repetitions with your left arm, immediately repeat the exercise with your right arm, placing your left arm and knee on the bench. Once complete, rest for the prescribed rest period.

Pointer: When  you do the movement, imagine you're starting a lawn mower.

 

Static Lunge

Movement Pattern: Quadriceps-dominant

How to do it:

*Grab a pair of dumbbells and hold them at your sides. Stand in a staggered stance with your feet about 2 to 3 feet apart, your left foot in front of your right.

*Take three second to lower your body until your front knee is bent 90 degrees and your rear knee nearly touches the floor. Your front lower leg should be perpendicular to the floor and your torso should remain upright.

*Pause for one second, then push yourself back up to the starting position as quickly as you can. Finish all of your repetitions, then repeat the exercise with your right foot in front of your left.

Pointer: Imagine that you’re lowering your body straight down, not forward and down.

  Swiss-ball Hip Exension and Leg Curl

Movement Pattern: Hip-dominant

How to do it:

* Lie on your back on the floor and place your lower legs on a Swiss ball. Place your arms out to your sides at a 45-degree angle, your palms facing up.

* Push your hips up so that your body forms a straight line from your shoulders to your knees.

* Without pausing, pull your heels toward you and roll the ball as close as possible to your butt.

* Pause for one second, then reverse the motion, by rolling the ball back until your body is in a straight line. Lower your hips back to the floor and repeat.

Pointer: Focus on keeping your hips in line with the rest of your body as you pull the ball toward you.

    Swiss-ball Jackknife

Movement Pattern: Core

How to do it:

*Get into pushup position -- your hands set slightly wider than and in line with your shoulders -- but instead of placing your feet on the floor, rest your shins on a Swiss ball. With your arms straight and your back flat, your body should form a straight line from your shoulders to your ankles.

* Roll the Swiss ball toward your chest by raising your hips and rounding your back as you pull the ball forward with your feet.

* Pause, then return the ball to the starting position by lowering your hips and rolling it backward.

Pointer: Push your hips as high as you can as your roll the ball toward your chest.

  Wide-grip Seated Row

Movement Pattern: Horizontal Pull

How to do it:

*Attach a lat pulldown bar to the cable and position yourself in the machine. Grab the bar with an overhand grip that's just beyond shoulder-width. Sit up straight and pull your shoulders back.

*Pull the bar to your chest by bending your arms and squeezing your shoulder blades together.

*Pause for two seconds, then take two seconds to return to the starting position.

Pointer: Your torso should remain upright and motionless throughout the movement. So don’t lean forward and back to perform the movement.

 

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