Muscle Nerds

MUSCLE NERDS
4-WEEK TRAINING
Fat Loss Phase
German Body Comp (GBC)

MUSCLE NERDS 4-WEEK TRAINING – FAT LOSS PHASE

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INTRODUCTION

In this phase we are utilising the German Body Comp (GBC) training
method. The premise of GBC is as follows:

• Full body workout

• Alternating between upper and lower body
• Incomplete rest between exercises
• Big compound movements (mostly)

With this style of programming, the meat and potatoes of the program
is the A and B series. So, if you only have 30 minutes to accomplish
training, you can still get a great workout just by going hard on those.

Think of the C and D series as your side dishes and dessert, and after-
dinner drinks. They don’t HAVE to be ordered, but they always make the
meal more satisfying and complete.

If you want to consider writing your own GBC format in the same format
that has been written for this phase, you can utilise the following two
templates:

Workout A Workout B
A1. Quad A1. Posterior Chain
A2. Pull A2. Press

B1. Posterior Chain B1. Quad

B2. Press B2. Pull

C1. Trouble area / accessory work C1. Trouble area / accessory work
C2. Trouble area / accessory work C2. Trouble area / accessory work
C3. Trouble area / accessory work C3. Trouble area / accessory work

D. Metcon (5 min or so, optional) D. Metcon (5 min or so, optional)

MUSCLE NERDS 4-WEEK TRAINING – FAT LOSS PHASE

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SCHEDULE

Weekly Setup

Day 1 Workout A
Day 2 Workout B
Day 3 Rest
Day 4 Workout A
Day 5 Workout B
Day 6 Rest
Day 7 Rest

Optional Setup

Day 1 Workout A
Day 2 Rest
Day 3 Workout B
Day 4 Rest
Day 5 Workout A
Day 6 Workout B
Day 7 Rest

Very Busy Person Setup

Week 1 & 3 Week 2 & 4

Day 1 Workout A Workout B
Day 2 Rest Rest
Day 3 Workout B Workout A
Day 4 Rest Rest
Day 5 Workout A Workout B
Day 6 Rest Rest
Day 7 Rest Rest

NB: This method is already incredibly effective without added

conditioning. However, having extra conditioning in your program will
increase fitness and can allow for extra calories to be consumed. The
type of conditioning done is determined by a needs analysis, so if you
need more aerobic fitness, have some aerobic based work in the
program. Conversely, if you need more anaerobically based fitness, you
would add that instead. Or, forget the conditioning. It’s all based on
what YOU need in your life. We find that interval training works really well
when paired with GBC.

MUSCLE NERDS 4-WEEK TRAINING – FAT LOSS PHASE

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INSTRUCTIONS

To help you better understand these instructions, please review the

workouts before reading.

GBC training is very simple, straight forward, and suitable for any level of
trainee, as long as you are proficient in the movements written. For any
of the lesser known exercises, we have explanations which you can find
later in the document.

You will note that the amount of reps are given in ranges (e.g. 12 – 15).
This means you want the final rep in each set to be within that range. If
you are able to do more than the maximum number, the weight you are
using is too light and you need to go heavier. If you are unable to get
the minimum number, the weight you are using is too heavy and you
need to go lighter.

You will also note that most exercises have an assigned tempo. The
tempo dictates the time in which it should take you to raise and lower a
weight and is inclusive of the rest time at the top and at the bottom of
the lift.

The tempo for each exercise is stated in a particular numeric order of 4

numbers (or on occasions is inclusive of an X). An example of a common
tempo would be 3-0-1-0.

The first number '3' is the time in seconds to lower the weight (for
example, the time it should take you to descend in a squat or lower the
weight after you've reached the top of the lift of a bicep curl). This is the
eccentric or negative phase.

The second number '0' is the pause at the completion of the eccentric
phase.

The third number '1' is the time in seconds to lift in the concentric phase
(the up movement). This could be the lifting of the dumbbell in a bicep
curl for example. It is at the third digit that you could expect to see an
‘X’ take place of a number. An X represents an explosive movement, so
the intent is to complete the concentric phase as quickly as possible.

The fourth number '0' is the pause at the top of the lift before
commencing the eccentric phase again.

Rest is always noted in seconds and means just as it says – REST.

MUSCLE NERDS 4-WEEK TRAINING – FAT LOSS PHASE

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It is important that all tempo’s and rest periods are followed because as
with everything they have been specifically calculated for a reason. The
tempo + the amount of reps are what dictates time under tension (TUT).

MUSCLE NERDS 4-WEEK TRAINING – FAT LOSS PHASE

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WORKOUT 1

Total Workout Time less than 55 minutes, not including warm up.

Set Exercise Sets Reps Tempo Rest TUT

A1 Heels Elevated Back Squat 3 10 - 12 4-0-1-0 60s 50 – 60s
A2 Lean Away Pull Down 3 10 - 12 4-0-1-0 60s 50 – 60s
B1 Deadlift 3 12 - 15 3-0-1-0 60s 48 – 60s
B2 NG* 45° Incline Dumbbell Press 3 12 - 15 3-0-1-0 60s 48 – 60s
C1 Sorenson Hold 3 45 sec - 30s 45s
C2 Breathing Plank 3 45 sec - 30s 45s
C3 Standing Calf Raise 3 15 - 20 1-1-X-1 60s 45 – 60s
D Prowler Sprint 3 20 sec FAST 60s 20s

WORKOUT 2

Total Workout Time less than 55 minutes, not including warm up.

Set Exercise Sets Reps Tempo Rest TUT

A1 Rack Pull (below the knee) 3 10 - 12 3-1-1-0 60s 40 – 48s
A2 NG* Seated Dumbbell Press 3 10 - 12 4-0-1-0 60s 50 – 60s
B1 Walking Lunge (reps per leg) 3 12 - 15 3-0-1-0 60s 48 – 60s
B2 NG* Seated Cable Row 3 12 - 15 3-0-1-0 60s 48 – 60s
C1 Hip Thrust 3 8 - 10 2-0-1-0 30s 24 – 30s
C2 McGill Side Plank 3 45 sec - 30s 45s
C3 Muscle Nerds Romanian 3 10/10 60s
Rhythm Squat**
D Airdyne 3 15cal FAST 60s -

*Neutral Grip

**Muscle Nerds Romanian Rhythm Squat – these are performed as a

total set of 20. The first 10 reps are slow and control quarter squats at the
top. The second 10 reps are slow and controlled quarter squats at the
top followed by a calf raise after each rep. This is to be performed in
one fluid motion.

MUSCLE NERDS 4-WEEK TRAINING – FAT LOSS PHASE

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EXERCISE EXPLANATIONS

Of the above exercises, most of them should be familiar to you and if

not, they easy to find via a quick google search. The ones which may
be a little abstract and not such an easy find would be:

Sorenson Hold – This will be done on a 90 degree back extension, or glute

ham raise. Assume the position for a back extension. Raise into the back
extension and hold this for time, in a static position. Having the pad
higher on the hips will strengthen the lower back and will be a regressed
(easier) version. Having the pad lower on the thighs will push more
emphasis to the glutes and hamstrings, but will increase the difficulty.

Breathing Plank – Lie face down, on your elbows and toes, in a front
plank. Make sure to keep the body straight, no hinging or bending of the
hips. Tuck your tailbone and protract the shoulders. Press your heels
down so that you feel a stretch in your calves, and elongate your body
so that you are trying to push the top of your head away from your feet.
Now that you are set up in position, take deep belly breaths into your
abdomen, while keeping your abdomen very tense. Imaging breathing
into your ribcage so that it expands, breathing into your back, and
breathing into your stomach. Your stomach will become very rigid. You
may want to ease into this movement, you can become very light
headed when you first try this exercise. It is NOT like a regular plank.

McGill Side Plank – In the McGill side plank you will lie on one side, elbow
on the floor, and body extended. The leg closest to the ground will stay
in line with your body. This is the working side leg. Take the other leg and
move place it on the ground in front of the working leg, foot flat and in
line with the other foot. Tighten your working lat and leg and lift the hips
off of the ground, keeping everything in a straight line. When you feet
comfortable in the top of the movement, rotate slightly to the front and
hold for time.

If you cannot do the full side plank, regress by bending the knees and
perform the plank from knee to elbow.

Muscle Nerds Romanian Rhythm Squat - These are performed as a total

set of 20. The first 10 reps are slow and control quarter squats at the top.
The second 10 reps are slow and controlled quarter squats at the top
followed by a calf raise after each rep. This is to be performed in one
fluid motion.

MUSCLE NERDS 4-WEEK TRAINING – FAT LOSS PHASE

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NUTRITION AND LIFESTYLE

As with anything, fat loss comes primarily from your nutrition. Use the
calorie and macro calculator sent out on Day 2, and use the default
settings (the calculations it was set at when set) for fat loss.

Good luck and let us know how you go! Post your results on Instagram.
Please tag us @musclenerds_health, and hashtag #MNFatLoss

Thank you for your loyalty, let’s get after it!

Much love,

The Muscle Nerds

MUSCLE NERDS 4-WEEK TRAINING – FAT LOSS PHASE

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