In Today’s workout of the day (WOD) we are targeting the legs and shoulders. The back squat mixed with a plyometric method called post-activation potentiation training. For this workout, PAP training is pairing a heavy-load strength lower body movement with an explosive plyometric movement, helping create power and explosiveness in your lower half to increase your vertical and running speed.
This program introduces a concept that will be make you work harder in the gym but for only HALF of the amount of time that you would normally spend on normal workouts. No more countless hours of cardio needed to get lean! Originally designed by Pat O’Shea and made popular recently by Ryan Fischer, high intensity interval bodybuilding is one of the most efficient ways to burn fat and build muscle at the same time.
The combination of high intense cardio and weight training will increase your work capacity, melt away body fat, and enhance muscle hypertrophy.
Personally, I love this workout protocol because it’s time-efficient and explosive. Burn fat while spending less time in the gym AND build lean muscle? It’s a no-brainer.
However, these explosive workouts are extremely difficult and taxing on the body, so come prepared to put in the work!
Main Focus: Back and Abs
Workout Protocol 3 Days on, 1 Day off
Back Squat 225 lbs 3×6-8
5 box jumps
10 Seated Shoulder Press 60 lbs (start with light weight)
–rest for 1 min–
Cable Lateral Raises 3×12
DB Rear Delt Raises 3×12
–rest for 1 min–
DB Bulgarian Split Squat 3×10*
DB Shrugs 3×10**
* use 35’s, click exercise for video demo
** use 85’s click exercise for video demo
When you mix bodybuilding with HIIT, it simplifies your training and increases your ability to balance out your physique. In other words, it’s easier to focus on things your lacking, like bigger biceps, bigger chest, or legs. I love this style of training because it is constantly challenging you and making your workouts EXCITING. No workout is ever the same and you can focus on body parts while adding in conditioning for fat-loss.
If you enjoyed this complete explosive leg workout, be sure to check out all of my workouts in the HIIB program! Below is another HIIB workout specifically crafted to burn stubborn fat and build muscle! Share this with a friend and get after it in the gym!
You have this ONE life. Live fit and encourage others around you too as well.
References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3164001/ – PAP Training
MAKE TODAY COUNT.