6-Week Training Program For The New Year - Introduction

It’s recomp time! No doubt you went overboard during the holidays and now you want to get back in shape. Or maybe you’ve decided you want to take it to the next level. We’re talking about losing that excess weight you probably picked up and gaining some muscle - at the same time. Here’s a 6-week training program for the new year that will get you there! This is a 4-part series that will cover cardio, a 3-phase workout program, and nutritional guidelines. Our series also includes a detailed look at sugar and why you should avoid it. Finally, we’ll give you the perfect 5% Nutrition Stack to get you to your goals!

Your 1st Workout!

The 6-week program isn’t the same workout every week- that’s not 5% style! The man himself, Rich Piana, didn’t just do the same thing week in and week out. No way! He advocated consistently doing something different. We’re taking Rich’s inspiration and applying it here. 

This routine consists of 3 phases. The initial phase, Phase 1, is included in this article. It’s a full-body routine that we will run for both weeks 1 and 2, and is designed for anybody. Once you’ve got 2 weeks under your belt, we are going to increase the intensity of this workout with the use of supersets for weeks 3 and 4. For the final portion of this training program, weeks 5 and 6, you’ll have reached Workout: Phase 3; meaning you can take it as far as you want! Best of all, you don’t have to stop at the 6 week mark, you can continue to train and develop.

Are you ready? Let’s get started!

Workout Plan: Phase 1 (Weeks 1 & 2)

This is a full-body routine. It should be fast-paced, so you will limit rest between sets to 30 seconds or less.

You will use about 70% of your 1RM (or your 1 Rep Maximum). How do you determine your 1RM? You don’t have to actually try to lift your estimated 1RM. There’s an easier way. You will, however, have to choose a moderate weight and lift to failure. Record the weight you used and the number of reps you performed. 

The calculation: Weight x reps x 0.0333 + weight = e1RM (estimated one repetition maximum)

Example: Let’s say you’re doing the Bench Press and you did 110 lbs for 8 reps. That would be 110 x 8 x 0.0333 + 110 = 139. So, your working weight is 70% of 139 lbs, which is 97 lbs. Depending on the equipment you’re using, you might have to round your weight up or down. 

Perform this routine 3 times a week. For example, Monday, Wednesday, and Friday or Tuesday, Thursday, and Saturday. Always allow a rest day between your workouts.

Cardio - 20 minutes on the machine of your choice. Start off easy if you haven’t done cardio for a while. 

Dynamic Warm-Up

Jump Rope x 20
Jumping Jacks x 20
Bodyweight Squats x 15
Bent Torso Twists x 10
Shoulder Circles x 10

    Leg Press
    Warm up over 2 sets:
    20% Of Your Working Weight x 15 reps
    40% Of Your Working Weight x 10 reps
    Working Sets - 3 x 10 reps
    Seated Row
    (You can use a machine or a low pulley cable)
    Warm up over 2 sets:
    20% Of Your Working Weight x 15 reps
    40% Of Your Working Weight x 10 reps
    Working Sets - 3 x 10 reps
    Lat Pulldown
    Working Sets - 2 x 10 reps
    Chest Press
    (You can use a barbell, dumbbells, or a machine)
    Warm up over 2 sets:
    20% Of Your Working Weight x 10 reps
    40% Of Your Working Weight x 8 reps
    Working Sets - 3 x 10 reps
    Shoulder Press
    (You can use a barbell, dumbbells, or a machine)
    Working Sets - 2 x 10 reps
    EZ Curls
    Working Sets - 2 x 10-12 reps
    EZ Triceps Extensions
    Working Sets - 2 x 10-12 reps
    Calf Raises
    Working Sets - 2 x 20 reps
    Hanging Leg Raises
    Side-to-Side Crunch
    1 Tri-set x 15 reps. All 3 exercises are done with zero rest between each.

    Performance Notes

    If you have a lot of excess body fat to lose, add more cardio: 20 minutes of the cardio of your choice to be done on any 2 of your off days. 

    You should fail on the last rep. If you can do more reps, add weight until you can’t. As far as rep performance, use the following tempo: 2-0-4. That’s 2 seconds up, no pausing at the top, and a slow 4 seconds down. On the last rep of an exercise, hold the fully stretched position for a 10-count. Build that 10-count up to a 15-count by the 2nd week. 

    The beauty of the Phase 1 workout is it is flexible. For example, if you are an advanced lifter and want to do this Program but feel like it’s not enough, you have 2 options. You can add sets or you can add weight. For example, add 2-3 sets per exercise. Better still, instead of using 70% 1RM, up it to 80-85%. 

    Nutritional Guidelines

    No doubt you’ve been enjoying the holidays. That includes all those high-sugar treats. Therefore, the single biggest change you should make is to cut back on sugar. The American Heart Association has a recommended limit: 37.5 grams of sugar or 150 calories from sugar for men, and 25 grams of sugar or 100 calories from sugar for women. (1)

    That’s a great starting point, and your goal should be to reduce your sugar intake by 25% in the first week (more changes to come in Part 2 and Part 3). Since 1 gram of sugar = 4 calories, this will drop calories also. Don’t change your complex carb intake and keep protein high - 1g to 1.25g per lb of body weight.

    5% Supplements to Consider

    Of course, 5% Nutrition has the supplements you need to get in shape. Make sure you’re using a 5% Foundational Stack. For example, this Stack should include Shake Time, Crea-TEN or Core Creatine Monohydrate, Full As F*ck, and Drink Sleep Grow. Optional: Digestive Defender to help you get the most out of your macronutrients, and Freak Show, to help you make the most of the carbs you’re still eating. 

    The best pre-workout, in this case, is Kill It because of the moderate caffeine content. The reason is you’ll be adding Shred Time for fat loss. A full 6-capsule serving contains 365 mg of Caffeine, so a lower Caffeine Pre makes sense. If you prefer even less Caffeine, only use Full As F*ck pre-workout, and either take Shred Time or All Day You May Shred before your workout as directed.

    To Use Shred Time

    Divide your dosage to determine tolerance. Take 3 capsules of Shred Time (the most advanced fat burner on the market) with water in the morning. Once tolerance has been determined, add 3 more capsules at lunchtime. This is a serious fat burner with not 1, not 2, but 4 fat-busting complexes! There’s the Fat Burn Complex, Sweat It Out Complex, Appetite Suppression Complex, and our high Caffeine (365mg) Fat Burner Blend. 


    If you’d prefer a little less caffeine, try All Day You May Shred. Here’s the legendary BCAA/EAA formula with an innovative fat loss complex. This powerful formula features L-Carnitine L-Tartrate, InnoSlim®, GBB, and Natural Caffeine (125mg), to name a few. 


    We’ve covered some great ground in Part 1, but it’s only the beginning! There’s much more to come, and we have 2 more great workouts coming - and the intensity is going to jump up!

    Plus, more nutrition and 5% supplementation tips are in store! Don’t miss out - follow our series and get in amazing shape 5% style!


    1. Much Sugar Should Someone Consume a Day? (sfgate.com)
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