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Transformassacre Week 7: Recapping Charlie's Journey

Fat burn: check. Strength building: check. Hulk-like muscles: in progress.
Nate Millado

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Charlie's been really hitting it hard in week 7 and is prepared for the final week of training before unveiling his new body.

To rewind and recap, the Transformassacre began with weeks 1 through 3 designated a Fat Burning Phase. The training focus during that period was oriented around supersets and circuits. Rest periods were shorter and rep schemes on the moderate to high end. Charlie's diet at the time also kept starchy carbohydrate intake at a minimum.

As the Transformassacre program progressed into weeks 4 and 5, his trainer, Dan Trink, implemented a Strength Building Strategy. The resistance was dramatically increased, exercises became more complex, rest periods were extended and rep schemes were lowered. As of week 4 and moving forward, Dan also introduced starchy carbohydrates into the diet for post-workout nutrition to aid in muscle recovery.

Charlie is now leaner, stronger and more energized for the home stretch of week 8, the continuation of the Hypertrophy Phase.

HYPERTROPHY WORKOUT A: Week 6, 7 & 8

SEQ Exercise Sets Reps Tempo Rest
A1 Trap Bar Deadlift 3 8 3010 60
A2 Lying Leg Curl 3 8 4010 60
A3 Leg Press 3 15 2010 120
B1 Barbell Bench Press 3 8 3010 60
B2 Neutral Grip Incline DB Press 3 8 3010 60
B3 Cable Chest Flye 3 15 2010 120

HYPERTROPHY WORKOUT B: Week 6, 7 & 8

SEQ Exercise Sets Reps Tempo Rest
A1 Front Squat 3 8 3010 60
A2 Cyclist DB Squat 3 8 4010 60
A3 Leg Extension 3 15 2010 120
B1 Long Bar Bentover Row 3 8 3010 60
B2 Lat Pulldown 3 8 3010 60
B3 Seated Cable Row 3 15 2010 120

HYPERTROPHY WORKOUT C: Week 6, 7 & 8

SEQ Exercise Sets Reps Tempo Rest
A1 Military Press 3 8 3010 60
A2 Seated OH Press (Neutral Grip) 3 8 4010 60
A3 Lateral Raise 3 15 2010 120
B1 Preacher EZ Bar Curl 3 8 3010 60
B2 Incline DB Hammer Curl 3 8 3010 60
B3 Low Pulley Reverse Curl 3 15 2010 120

Workout/Tempo Key:
All Weight in Lbs. unless noted in kg.
OH = Overhead
DB = Dumbbell
D = Down
D/B = Down and Back (40 meters)
4010 = Four seconds down, 0 second pause at bottom, one second lift, 0 second pause at top.
3010 = Three seconds down, 0 second pause at bottom, one second lift, 0 second pause at top.
2010 = Two seconds down, 0 second pause at bottom, one second lift, 0 second pause at top.
AFAP = As Fast As Possible
EXP = Explosive

Just catching the Transformassacre for the first time? See the backstory >>

Are you doing the Transformassacre alongside Charlie? Join him on the Fleetly Fitness App.

Need motivation? MF readers on Facebook and Twitter submitted tons of motivational quotes to inspire Charlie.

Follow all of Charlie's progress at The 8-Week Fitness Transformassacre and look for mini-updates on Facebook and Twitter.

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