The Intermix: Your 4-week build and burn plan

Push a “bulk” too far and you’ve got extra fat to work off. Push a “cut” too far and you’re burnt out and weak. The Intermix is the solution to both potential pitfalls, and makes perfect sense for spring and summer weather. It’s part weight-training, part conditioniong work. Bonus: the workouts are quick, which will cut down on your gym time. Plus, three require minimal equipment which will allow for outdoor or at-home training.

How it works

Two main workouts focus on muscle-building and are centered around the big five lifts: squat, deadlift, bench press, row, and overhead press. Three complementary workouts will break up the weight-training days and have been designed for fat-burning and endurance. You’re essentially getting the best of both worlds: a body that’s simultaneously being worked to build and burn while building strength and size.

Directions

Work out for five days straight, then rest for two days.