The ��-Day Fat Torch
Most men’s workouts tend to emphasize the bathroom
mirror muscles—chest, biceps, and abs. But when it comes
to truly transforming your body, you need to hammer your
lower half too. “Working your lower-body muscles can
boost your metabolism and spike your testosterone levels,
helping you burn more fat and build more muscle all over,”
says Jason Ferruggia, the CEO of Renegade Strength and
Conditioning. Use his 28-day training plan to gain strength,
obliterate calories, and sculpt your body from head to toe.
You’ll look better in almost no time. A B
` D I R E C T I O N S Perform Workout A one day and Workout B on 2 Elevated-Back-Foot
the next. Rest a day and repeat. For example, do Workout A on Dumbbell Split Squat
Monday and Thursday and Workout B on Tuesday and Friday. Hold a pair of dumbbells at
Do the exercises in the order shown, performing paired exercises as ` SETS 2
supersets (back-to-back). For those with varying reps (like 6, 8, and ` REPS 10/leg
your sides, palms in, with
10), do the first number of reps for your first set, the second for your ` REST 1 minute
your back foot on a 6-inch
second set, and so on, using progressively lighter weights. box or step [A]. Lower
your body as far as you can [B]. Pause, then
return to the starting position. Do all your
reps, switch legs, and repeat.
WORKOUT
A
A B
3 Dumbbell
Straight-Leg Deadlift
` SETS 3
Hold a pair of dumbbells at
` REPS 12, 10, 8
arm’s length in front of your
` REST 1 minute
thighs with your knees
slightly bent [A]. Without
changing the bend in your knees, bend at
your hips and lower your torso until it’s almost
parallel to the floor [B]. Pause, then return to
the starting position.
Cross your
arms and
don’t allow
your lower
back to round.
A B
A B
1 Barbell Squat 4 Back Extension
Stand with your feet shoulder-width apart ` SETS 1
Position yourself in a back
` SETS 3
and hold a barbell across your upper back ` REPS 25
extension station and
` REPS 6, 8, 10
using an overhand grip [A]. Keeping your ` REST 1 minute
hook your feet under the
` REST 2 minutes
between sets lower back slightly arched and your torso leg anchors. Keeping your
upright, brace your core, push your hips back naturally arched, lower your upper
back, bend your knees, and lower your body until your thighs body as far as you can [A]. Raise your torso
are at least parallel to the floor [B]. Reverse the move to until it’s in line with your legs [B]. Pause,
return to the starting position, driving your heels into the floor then slowly lower your torso back to the
as you push yourself back up. starting position.
M E N ’S H E A LT H / E ATING FOR M USCLE
Keep your upper arms
straight out in line with
your shoulders when you
row the dumbbells.
WORKOUT
B
A B
2B Lying Elbows-Out
Dumbbell Supported Row
` SETS 3
Holding a dumbbell in each
` REPS 8, 10, 12
hand, lie facedown on an
` REST 1 minute
incline bench and let the
weights hang at arm’s
length [A]. Pull the weights to the sides of
your chest. Don’t let your upper body
collapse against the bench [B]. Pause, then
return to the starting position.
A B
A B
1 Dumbbell Single-Arm Snatch 3 Pullup
` SETS 4
Grab a dumbbell using an overhand grip, Hang from a chinup bar
` SETS 5
` REPS 6–8/arm
and squat with the weight between your using an overhand grip
` REPS 2 short
` REST 90 seconds
feet, which should be slightly beyond of failure that’s slightly beyond
shoulder width [A]. Move to throw the ` REST 1 minute shoulder width [A]. Pull
dumbbell at the ceiling—but don’t let go. Let your forearm your chest to the bar [B].
rotate up and back until your arm is straight and your palm Once the top of your chest touches it, pause
faces forward. Pull your body under the weight [B]. Reverse and slowly lower your body back to a dead
the move to return to the starting position. That’s 1 rep. hang. Can’t do at least 2 full reps per set?
Do all your reps, switch arms, and repeat. Do lat pulldowns instead.
Hold your
upper arms
against your
sides as
you curl the
weights.
A B A B C
2A Dumbbell Low-Incline Bench Press 4 Cross-Body Hammer Curl
Lie on your back on a bench set to a low ` SETS 3
Stand holding a pair
` SETS 3
incline (15 to 30 degrees) and hold a ` REPS 8
of dumbbells at your
` REPS 6, 8, 10
pair of dumbbells above your shoulders ` REST 1 minute
sides, palms in [A].
` REST 1 minute
with your arms straight [A]. Lower the Curl the dumbbell in your
dumbbells to your chest [B] and then press them back up right hand across your body toward your
to the starting position. left shoulder [B]. Lower it, then repeat with
your left hand, curling the dumbbell toward
your right shoulder [C]. That’s 1 rep.
Continue alternating.
PART 6 / T U R BOC H A RGE YOU R WOR KOU T
