The Best Fat Burning Workouts For Men

5-Minute Read

It's the middle of July.

You're at the lake hanging out on the boat, partying and wake surfing with some of your best friends in the world. The music is turned up and everybody is starting to get into it.

It's 97 degrees outside but you've had your t-shirt on the entire time because you're feeling guilty about those "Chips" cookies you ordered last night.

You start thinking...

"Maybe I shouldn't have eaten all 3 of those cookies! Damn it."

Beads of sweat start rolling down your face so you finally muster up the courage to pull off your drenched shirt and decide to jump in the lake to cool off. You jump back into the boat and just as you're about to refill your vodka soda, the insanely hot girl you just met turns the music down a little bit and you hear, "PICTURE TIME!" She starts gathering the group together so you can all take a group photo...

"Oh s**t!

Does this sound familiar? Ya. I've been there myself. There's nothing that sucks more than being embarrassed to take your shirt off. We all want to look good. But most of us don't want to LIVE in the gym and eat 9 meals a day like bodybuilders. I've spent years focusing on finding the way to burn fat and look freaking good without sacrificing my social life, living in misery. And I gotta tell you... It's not as hard to get a sixpack as people think. But there's no magic pill either.


Group Picture Time!

Aint' nobody got time to feel embarrassed about taking their shirt off. Start feeling confident about how you look!

Today, I'm going to give you the strategy that has worked awesome for me and many of my friends. If you want to look awesome, you NEED to have some muscle.

And I'm not talking about being one of those 300 pound bodybuilders. If you have goals of looking like Arnold, you're in the wrong place. I'm talking about looking like Brad Pitt from the movies, "TROY" or "Fight Club." Chicks dig that look and most dudes want to have a body like that.

Guess what? The more muscle you have the better your body gets at burning fat. To add muscle, you need to acquire a certain degree of strength. And this means you need to structure your workouts correctly with the right rep ranges, rest periods, and training frequency.

Keep reading.

"The following workouts I'm about to give you take less than 45 minutes to do."

The following workouts I'm about to give you take less than 45 minutes to do. You combine these workouts with the eating strategy, and you're going to look better. Plain and simple. Check em' out and let me know how it goes.

First things first. Most dudes don't want to workout every freaking day of the week. You don't have to do that. I do want you to promise to workout 5 days per week, though. The training split (what body parts you train on which day) includes ONLY 3 workouts.

They are:

  • Workout 1: Chest And Shoulders
  • Workout 2: Back And Triceps
  • Workout 3: Legs And Biceps.

You will do these workouts after another in numerical order. When you're done, you'll start over with workout 1.

Here's how you week might look when following something like this:

  • Monday: Workout 1
  • Tuesday: Workout 2
  • Wednesday: Workout 3
  • Thursday: Workout 1
  • Friday: Workout 2
  • Saturday: Rest Day
  • Sunday: Rest Day
  • Monday: Workout 3
  • Tuesday: Workout 1


Does that make sense? Good.


Perform the exercises in each workout in numerical order.

Workout One: Chest, shoulders and calves.

1) Incline Barbell Bench Press *Superset with calf raises

*A Superset means you will perform these exercises back to back with zero rest.

2) Flat Barbell Bench Press

3) Weighted Dips

4) Side Raises With Dumbbells

5) Rear Shoulder Side Raises (Facing an incline bench with a 45 degree angle)

6) Seated Dumbbell Shoulder Press

Workout Two: Back and Triceps

1) Pull-ups

2) Seated Cable Rows

3) 1-Arm Barbell Rows

4) Deadlifts

5) Cable Tricep Extensions

6) Close Grip Bench Press For Triceps

Workout Three: Legs and Biceps

1) Hamstring Curls

2) Leg Extensions

3) Leg Press

4) Hack Squat

5) Seated Hammer Bicep Curls

6) Seated Barbell Curls

7) Wrist Curls

One Of The Things Most People Do Wrong Is Not Putting In Maximum Effort. This Means Taking Your Sets To Failure.

Now, here's the secret that most people either A) don't know or B) think they know but do it wrong.

TAKE YOUR SETS TO FAILURE. This means you will put maximum effort into an exercise and keep going until you literally cannot move the weight even if your life depended on it.

For example, if you're doing a set of bench presses, failure would mean you get trapped under the bar.

When you do these workouts, I want you to reach failure between rep ranges of 9 to 12 on every set.

That means you will pick a weight that allows you to reach failure at 9, 10, 11 or 12 reps. Remember what failure means. Put your heart and soul into what you're doing and give it your all.

Example - You throw 135 pounds on the incline bench press. You perform as many reps as you possibly can without stopping with max effort and you reach at least 9 reps, you're doing it right!

When you first do these workouts, you're going to have to try certain weights out. You probably won't know how much weight you need to use in order to reach failure between 9 and 12 reps.

That's normal.

Whatever weight you use, go to failure. If you end up hitting 20 reps on the incline bench press the first time, that's perfectly fine. It just means you need to add quite a bit more weight to it next time.

Same thing goes for reps that are super low. If you're only able to perform 4 reps on an exercise, you probably want to lighten it up a bit.

If you pick a weight and you fail BELOW 9 reps, that means you're using weight that's too heavy.

If you pick a weight and you fail above 12 reps, that means you're using a weight that's too light.

Does this all make sense so far? I hope so.

Let's cover rest times and total sets. This will change depending on the week and we will slowly progress. It will look like this:

  • Week 1: Perform 2 sets. Rest 3 minutes between sets.
  • Week 2: Perform 3 sets. Rest 2 minutes between sets.
  • Week 3: Perform 4 sets. Rest 2 minutes between sets.
  • Week 4: Perform 5 sets. Rest 1.5-2 minutes between sets.

This might not sound like much.

But trust me...Taking these sets to failure are much more taxing that you think.

When you're putting the right EFFORT into your workouts, you'll find this to get pretty difficult fast.

Getting in shape is pretty simple when you start applying powerful principles like these.

I like to keep things simple.


The more complex methods trainers and dieting gurus make it, the harder it makes it to stick to.

That's it for this one, guys. I can't wait to hear about your results!

If you want to learn more about how to track your progress so you can ensure you're getting the most out of your workouts, I created a FREE mini-course for you guys. If interested, you can access it below.

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If you have any questions, leave them in the comments below. You'll hear from me soon.


The Lean Blueprint


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