Okay guys and gals, here's the final phase. For those who've stuck with the eating and training plan since Day 1, I applaud you. You should be noticeably leaner at this point.

As always, the next 2 weeks should be incorporated with the T-Dawg 2.0 diet and Ian King's "A Lazy Man's Guide to Stretching." Keep taking Hot-Rox as prescribed.

So, here's what you should do for the next two weeks in order to close up this deal.

DAY 1

Circuits: 4
Reps: 8 (8 on each side w/o alternating, 16 total reps). In other words, perform 8 shoulder presses with your right arm, then perform 8 shoulder presses with your left arm.
Load: 8-9RM (Your 8-9RM will decrease with each circuit)

A1 Lunge
Rest 15s
A2 1-Arm DB Shoulder Press
Note: Alternate arms between reps
Rest 15s
A3 1 Leg DB Deadlift
Rest 15s
A4 1 Arm Bent Over Row
Rest 15s
A5 DB Bench Press
Rest 60s and repeat 3 more times

Wall Sits
Sets: 3
Duration: As long as possible
Rest: 90s
Note: Stand with your back against the wall with your feet out away from the wall, shoulder width apart. Squat down so your knee joint is at 90 degrees when your thighs are parallel to the floor. Hold that position without placing your hands on your thighs.

Cycle Sprints
Duration: 120s
Note: Jump on an exercise bike and cycle as hard as you can for 120s. Your RPMs should be around 40-60 (any more than 60 and the resistance is too light).
When the 120s is up, jump off and walk around for a few minutes to allow yourself to recover.

Stretching

DAY 2
15 minutes of running
Note: Run backwards for the first 7:30 minutes; run forward for the last half. Do each phase as fast as possible.

Stretching

DAY 3

Circuits: 6
Reps: 4
Load: 4RM (Your 4RM will decrease with each circuit)

A1 Power Cleans
Rest 30s
A2 Dips or Decline Bench Press
Rest 30s
A3 Front Squat or Hack Squat
Rest 30s
A4 Chin-ups or Pullldowns with palms up
Rest 30s and repeat 5 more times

Cycle Sprints
Duration: 120s
Note: Jump on an exercise bike and cycle as hard as you can for 120s. Your RPMs should be around 40-60 (any more than 60 and the resistance is too light).
When the 120s is up, jump off and walk around for a few minutes to allow yourself to recover.

Stretching

DAY 4

Same as Day 2 for 16 minutes (8 for each phase)

Stretching

DAY 5

Circuits: 3
Reps: 15
Load: 15RM (This 15RM will decrease with each circuit)

A1 BB Deadlift
Rest 45s
A2 BB Back Squat
Rest 45s
A3 Hack Squat
Rest 90s and repeat twice more

B1 Military Press (DB or BB)
Rest 30s
B2 Bench Press (DB or BB)
Rest 30s
B3 Dips or Decline Press (DB or BB)
Rest 60s and repeat twice more

C1 Chins or Pulldowns w/palms up
Rest 30s
C2 Seated Row w/palms up
Rest 30s
C3 Straight Arm Lat Pulldown or DB Pullovers
Rest 60s and repeat twice more

Stretching

DAY 6

Bike or Running Sprints
Work:Rest Ratio - Sprint for 45s, walk or cycle lightly for 75s.
Duration: 16 minutes

DAY 7
Off

DAY 8
Add one rep to each set with the same load. Add 10s to wall sits and cycle sprints.

DAY 9
Add 2 minutes

DAY 10
Decrease each rest period by 5s (25s each). Add 10s to cycle sprints.

DAY 11
Add 2 minutes

DAY 12
Decrease each rest period by 5s.

DAY 13
Add 2 minutes

DAY 14
You're Finished!

Post your results with comments once you finish the program.

Thanks for partaking in this fat-burning adventure!

Right one CW.

This has been fun; furthermore, I would like to thank you for your time you put into this project.

Just wondering if you were planning to do one of these for people trying to gain weight in the near future?

Wow, this phase looks just as challenging as the last one! I love it!

So far I've finished the first 5 weeks, I'm down almost 4 pounds and probably dropped from about 11-12% body fat to 9-10%. I've never had more definition in my arms than I do now. Will post pics/stats at the conclusion of the program.

Thanks again Chad for all your time, this truly has been an incredible experience thus far!

Chad,
Due to a neck muscle pull while doing military press on Day 3 of WSP III, I took 4 days off to let it heal and will resume the rest of the phase this monday. Can i substitute push presses instead of regular shoulder press? The momentum seems to put less loas on my shoulders.

Thanks a ton for the program! For the first time in my life, I can clearly see the first two abs and a developed kinda hard ab structure. Also, do you plan on having a WSP for bulking?

Is anyone planning on starting the 8 weeks over again to keep the fat loss program going?

Will HOT-ROX really make a difference?

At first, I didn't think this was too bad of a final two weeks. Now that I have studied it, Chad is trying to kill us.

I'm going to be running around trying to get all the weights changed inbetween sets for some of these workouts.

I'm going to have a puke bucket nearby.

Day 1 was fun at 5:30 in the morning, and it got the heart pumping...Didn't care for the wall sits, so I switched to Ian King's 5 position varation which made my legs shake pretty good, but the 120 bike sprint at <60 RPM was pretty brutal...

Did Day one and it was tough.......my breathing rate was jacked big time, and heart was pounding through my chest

but it was great.

Wall sits did not last long at all. I was spent.

The bike did me in.....lasted about 45 sec and full blast, and then the last 30 sec I was dead.

Great day though

Jeebus Chad...Day One the hardest workout yet. I am not a complainer by all means, but I was out of breathe the whole time. Thank god I feel great now. Can't wait to finish this thing out.

Thanks again Chad for the program, it has been challenging and fun the whole time. Not to mention results.

Day 1 was great! Thanks Chad! I'm not sure if I did the DB bench press right, but I did it with 1-arm, then switched the weight to the other arm. But, not knowing how this would affect my balance, i had my feet up & nearly slid off the bench my first try. I learned quickly though. Oh well, better luck next time!

I love this workout! I think it meets all the goals I'm trying to achieve.
1. overall fitness.
2. A workout I can fit into my schedule (currently in medical school).
3. A workout aimed to decrease fat and maintain/increase muscle.
4. Attain an athletic physique which will help perform better in all kinds of sports.
5. a better workout than the stupid frat boys doing 100s of curls with skinny ass legs.

I could go on, but my point is that I hope, no I beg that Chad would continue with another program that builds on this WSP.
Or should I just repeat the WSP?

Chad.....Thanks dude and I have gotten great results following this routine.

Can see entire 6 pack now.......feel stronger than ever. Lost about 3 pounds, while putting on some muscle.

Energy level is increasing......good stuff...

Now that this is coming to and end...recommendations for a summer routine after having so much success with this program?

Want to put on muscle, keep the fat off, and maintain strength levels.

Thanks

Chad,
First let my say thank you for such an awesome program. Before WSP my all time favorite programs was your Outlaw program and a boxing program I got from Coach Davies. But WSP has moved to the number one slot. It's challening, fun, and I am getting great results. Question time. ON the running days I was thinking about going to a football field and running the the length, side shuffle to the other side, run backwards the length, shuffle back over to where I started and the repeating for 15 minutes. What do you think? Thanks again

I found day one to be a very comfortable workout. Today also wasn't too bad. I feel like I definitely have more endurance than when I started. That 2-minute cycle sprint at max resistance was a bitch though!