An example of an upper body PHA split would be to do a set of Inclined Dumbbell presses, followed by a superset for the chest with dumbbell flies,
followed by a Bent over dumbbell row, and finished with a superset for the back like reverse flies.
You can do the same thing with your legs, just switch back and forth between working the front and the back of your hips and thighs.
Another Amazing way that you can burn a ton more fat with weight training is by doing something that you all may have heard of, high intensity interval training.
But I’m going to give you a way to structure your HIIT program to make it even more effective.
Instead of just doing the more aerobic based exercises back to back for example burpees, plyometric lunges, rope slams, and squats jumps are all more aerobic exercises.
Instead of just doing that, the more effective structure for burning fat would be to do a heavy weight training exercise, followed immediately by your more aerobic exercise.
If you combine 3 of each into a 6 exercise circuit where you go back forth between anaerobic exercise and a heavy anaerobic weight training exercise you will burn a ton of calories.
A good example of this would be to do Barbell clean and presses, followed by burpees, followed by deep Barbell squats, followed by squat jumps, followed by T Barrows, and finished with 45 seconds of mountain climbers.
Besides the mountain climbers everything else you would do for 10 reps. If you do 3 sets of that circuit, I promise you’ll be dead.
And you’ll burn a ton more calories than you ever could with a cardio based workout plan.
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