The 4 X 4 X 4 Body Transformation Workout

May 2, 2011 1 Comment

The 4 X 4 X 4 Body Transformation Workout

This workout is designed to transform your body by mainly shedding that excess body fat as well as build some muscle so overall you will look visually better as well as feel better. The workout is not an easy one and isn’t designed for beginners or those with medical conditions; this is a intense workout which will cause a radical jump start towards your fitness goals. You should expect to be fully drained at the end of this workout (the first week I did this routine I ended the sessions on the floor covered in sweat and gasping for breath) and should only do this workout three times a week giving yourself at least a day off between sessions.

This isn’t a workout you can do easily at a gym because you will be tying up to much space and equipment, so either do it at home or go to the gym when it is least crowded and have back up exercises so you can keep moving through your workout. Combine this workout with High Intensity Interval Training (HIIT) cardio sessions of 15 – 25 minutes on three of your off days and take one day completely off to rest your body.

4 X 4 X 4

The workout is made up of four circuits which are comprised of four stations (exercises) which you will do four sets of. Rest between sets (which is one complete circuit there is no rest between exercises within the circuit) should be limited to 30 to 120 seconds and rest between circuits should be limited to 60 – 120 seconds. For each exercise try to keep your repetitions in the 12 – 16 range but reduce the weight or stop if need be once you can no longer perform the exercise with proper form. Expect to be breathing heavy throughout this workout.

You can do this workout for 4 – 6 weeks before you will need to change it up to continue to see the progress you want. As for diet I am on a Mediterranean Diet and combined with this workout program have shed 11 pounds of fat in 3 weeks while seeing a noticeable increase in my lean muscle mass, you can read about why I am on a Mediterranean Diet and my supplement plan here.

The Circuits

Circuit 1 – flat dumbbell bench presses, flat dumbbell flyes, lying bench back rows, military press

Circuit 2 – incline reverse grip bench press, squats, barbell back rows, shrugs

Circuit 3 – ez bar close grip bench press into skull crushers, crunches, ez bar bicep curls, lateral raises

Circuit 4 – Dips, 180s, hammer curls, front raises

Give this workout a try, remember it is designed to drain you so don’t be surprised if you are a little weak in the knees after the first time, I was, but after three weeks I can tell you I can see and feel a difference and have become more accustomed to this rough workout.

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