Nate’s Program
Program to maximise calorie burn
A wide range of exercises to maximise calorie burn and muscle groth
The week
4 weeks · 1 sessionsTuesday
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Ab wheel rolloutPosterior tilt, go only as far as you can control.1 × 10 · 90s rest
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Assault bike steady stateEven effort on arms and legs together, breathe through the nose if you can.1 × 0 · 90s rest
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Back squatBrace hard, knees track over toes, hit depth every rep.1 × 10 · 90s rest
Tuesday
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Assault bike steady stateEven effort on arms and legs together, breathe through the nose if you can.1 × 0 · 90s rest
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Back squatBrace hard, knees track over toes, hit depth every rep.1 × 10 · 90s rest
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Band pull apartArms straight, pull to the chest, control the return.1 × 10 · 90s rest
Thursday
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Arnold pressRotate palms out as you press, full overhead lockout.1 × 10 · 90s rest
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Assault bike sprintHard effort, full recovery between rounds.1 × 0 · 90s rest
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Assault bike steady stateEven effort on arms and legs together, breathe through the nose if you can.1 × 0 · 90s rest
Thursday
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Back squatBrace hard, knees track over toes, hit depth every rep.1 × 10 · 90s rest
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Banded lateral walkStay low, keep tension on the band the whole set.1 × 10 · 90s rest
Friday
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Barbell row45 degree torso, bar to the belly button.1 × 10 · 90s rest
Saturday
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Arnold pressRotate palms out as you press, full overhead lockout.1 × 10 · 90s rest
Sunday
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Back squatBrace hard, knees track over toes, hit depth every rep.1 × 10 · 90s rest
Included
- Every session written out set by set
- Coaching cue on every exercise
- Logs into your training diary automatically
- Last session's weights shown while you lift