Revolt Fitness

General Fitness
Coach
Justin Cox

3 Week Systemic Lactic Acid Program For Fat Loss

- Great option to follow a strength phase

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Features
4 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 3-week program
Sunday
2021-12-12

10k Steps

A

Make sure you are hitting 10,000 Steps each day and record them.

Monday
2021-12-13

10k Steps

A

Make sure you are hitting 10,000 Steps each day and record them.

Monday
Day 1 Systemic Lactate

Warm Up

A

5 mins on Bike build up resistance on the legs and get a sweet going. Foam Roller if needed - Quads, Adductors, Glutes, Calves, ITB, Thoracic Spine 1 mobility warm up set on B's & if needed 1-2 lighter weight warm up sets on B before starting working sets

B1

Step Back Row - Hammer Strength

3 x 20

B2

Split Squat FFW / RFE

3 x 20

B3

Sled Push - High Handles

3 x 40

B4

Airdyne

3 x 21

C1

Leg Press Quads Dominant / (Life Fitness - Leg Press)

3 x 21

C2

T-Bar Row

3 x 30

D1

Leg Extension - Banded

3 x 21

D2

Standing Calve Raise

3 x 21

Cool Down + Abs

E

ABS- A1. Hanging Leg Raises x 10 A2. Plank 1min 3 - 4 Sets

Tuesday
2021-12-14

10k Steps

A

Make sure you are hitting 10,000 Steps each day and record them.

Tuesday
Day 2 Systemic Lactate

Warm Up

A

5 mins on Bike build up resistance on the legs and get a sweet going. Foam Roller if needed - Quads, Adductors, Glutes, Calves, ITB, Thoracic Spine 1 mobility warm up set on B's & if needed 1-2 lighter weight warm up sets on B before starting working sets

B1

Trap Bar Squat - Heels Elevated

3 x 20

B2

Machine Chest Press

3 x 20

B3

Walking Glute Lunges - Slight Lean Forward

3 x 20

B4

Machine Shoulder Press Neutral Grip

3 x 20

B5

Rowing

3 x 250

C1

Leg Press Glute Dominant 1 - 1/4. Reps at The Bottom

3 x 21

C2

Decline Cable Chest Fly

3 x 21

D1

Seated Leg Curl

3 x 21

D2

Seated Calve Raise

3 x 21

Cool Down + Abs

E

ABS- A1. Hanging Leg Raises x 10 A2. Plank 1min 3 - 4 Sets

Wednesday
2021-12-15

10k Steps

A

Make sure you are hitting 10,000 Steps each day and record them.

Thursday
2021-12-16

10k Steps

A

Make sure you are hitting 10,000 Steps each day and record them.

Thursday
Day 3 Systemic Lactate

Warm Up

A

5 mins on Bike build up resistance on the legs and get a sweet going. Foam Roller if needed - Quads, Adductors, Glutes, Calves, ITB, Thoracic Spine 1 mobility warm up set on B's & if needed 1-2 lighter weight warm up sets on B before starting working sets

B1

Dumbbell Row Lats

3 x 20

B2

Split Squat FFW / RFE

3 x 20

B3

Glute Bridge - Barbell

3 x 20

B4

Airdyne

3 x 21

C1

Hack squat

3 x 21

C2

Chest Supported DB Row

3 x 21

D1

Walking Lunges Slight Lean Forward

3 x 20

D2

DB Side Lateral - Short Position

3 x 21

Cool Down + Abs

E

ABS- A1. Hanging Leg Raises x 10 A2. Plank 1min 3 - 4 Sets

Friday
2021-12-17

10k Steps

A

Make sure you are hitting 10,000 Steps each day and record them.

Friday
Day 4 Systemic Lactate

Warm Up

A

5 mins on Bike build up resistance on the legs and get a sweet going. Foam Roller if needed - Quads, Adductors, Glutes, Calves, ITB, Thoracic Spine 1 mobility warm up set on B's & if needed 1-2 lighter weight warm up sets on B before starting working sets

B1

Safety Bar Squat - Heels Elevated

3 x 20

B2

30 Degree DB Chest Press

3 x 20

B3

Heel Raised DB Squat

3 x 20

B4

Incline Machine Press

3 x 20

B5

Ski Erg

3 x 250

C1

Db Curl Bpak Bench

3 x 15

C2

Dual Rope Overhead Tricep Extension

3 x 21

D1

1 Arm Machine Curl - Atlantis

3 x 21

D2

Dual Cable Tricep Extensions

3 x 21

Cool Down + Abs

E

ABS- A1. Hanging Leg Raises x 10 A2. Plank 1min 3 - 4 Sets

Saturday
2021-12-18

10k Steps

A

Make sure you are hitting 10,000 Steps each day and record them.

3 Lactic Acid Phase - SFL1