Ripped in 6 Challenge Program Overview

When it comes to training to get as lean and muscular as possible, I believe in two guiding principles: full-body workouts and high-frequency training.

These two elements have been my "secret sauce" for staying super-shredded year-round. Obviously, I couldn't keep it secret for long—I've put both of these elements to use in my Ripped in 6 Challenge program, designed to help you maximize fat loss while building muscle over the course of 6 weeks' time. 

The Science Behind Full-Body Workouts and High-Frequency Training

Studies show that full-body training, where all major muscle groups are hit in the same workout, burn more fat than split-body workouts (ie, chest and triceps, back and biceps, legs only, etc.). For more on this topic, read my Full-Body Training for Full Fat Loss and The Daily Grind articles.

When I say “high frequency,” I’m talking about minimizing rest days. Granted, you can certainly build both size and strength by training three days a week. But if you really want to maximize fat-burning and uncover your six-pack, I highly recommend training nearly every day.

I’ve personally done research in the lab, at the Yale School of Medicine, on how exercise (and nutrition) affects genes in the body. Everything starts with your genes. Every time you train, genes in your muscle tissues are “turned on” or activated. Likewise, those genes are shut off when you’re inactive. When these genes are turned on, your metabolism is revving and you’re burning calories at a high level; when they’re turned off, your metabolism is working only as hard as it needs to fuel your sedentary state, which isn’t much and thus hardly any calories are burned.

Ripped in 6 Rundown

In the Ripped in 6 program, every week introduces a new training technique to keep your body adapting while maximizing fat loss and helping you maintain lean muscle. Rather than repeating the same approach for six straight weeks, you'll cycle through six distinct training styles that challenge your muscles in different ways and keep your workouts fresh. That said, each of the six different techniques employs full-body training and high frequency. 

The techniques for the six weeks are as follows. The techniques were originally designed as standalone one-week programs (click on the hyperlinks on you'll see the full descriptions), but in this program they work off of one another to keep the body guessing... and progressing. 

Week 1: 4-Minute Muscle

Week 2: Full-Body 5-System

Week 3: Full-Body Power Pyramid

Week 4:

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