SOUR TO SWEET
The Sour to Sweet workout program is a dynamic and innovative 4 week workout regimen designed to maximize muscle growth while simultaneously torching fat. This program uniquely integrates supersets with cardio lifting, creating a high-intensity training experience that elevates your heart rate and keeps your metabolism revved up.
This program is tailored to advanced athletes that want a challenge.
Each superset is followed by no longer than a minute break
What you get
- Own the 4 week workout program for life.
- Digital download that you can use on any device.
- Sections for you to take notes and track weights.
- Daily workouts for you to follow.
Program overview
- Superset structure:
Each workout consists of pairs of exercises performed back-to-back with minimal rest. This approach boosts muscular endurance and enhances calories burned. Supersets are shown in the program as 1A, 1B, 1C, with the number indicating the superset and the letter indicating the order of the superset. For compound exercise with 10 second breaks on the last set, after performing 8-10 reps hold onto the weight and perform an extra 4 sets of 2-5 reps every 10 seconds. Your muscles are still in a working phase adding to an overall muscle burnout.
- Cardio lifting:
Including cardiovascular elements in traditional strength training, this program utilizes explosive movements and compound exercises that engage multiple muscle groups. This strategy helps to maintain higher heart rates during the workouts, promoting fat loss while building lean muscle mass.
- Sculpt & burn:
The “sour” phase focuses on intense lifting to challenge your muscles, while the “sweet” phase includes bursts of cardio to elevate your heart rate. This combination ensures that you're not only building strength but also improving your cardiovascular fitness.
- Goal:
Increase your lifting weight throughout the week over a 5 week span. The goal is to increase compound lifts such as Barbell Press, Squat, Incline press, Bench press, and Deadlift by 10 lbs on 2 rep max. For Day 3, the bodyweight burn, time yourself each week to beat the time from the week before.