Biohacker's Ultimate Guide To Getting Ripped

Average Weekly Training Hours 00:03
Training Load By Week
Average Weekly Training Hours 00:03
Training Load By Week

Designed by Ben Greenfield and the team at http://www.BiohacksBlog.com, the biohacker's ultimate guide to getting ripped is designed for men and women to use cutting-edge science of nutrition and fitness to lose body fat and tone muscle as quickly as possible, incorporating concepts such as heat-cold fluctuation, electrostimulation, underground training methods, hypoxia, HIIT, and much more. If you want maximum results with minimal time in the healthiest, safest and most scientifically proven way possible, then this plan is for you.

Sample Day 1
0:03:54
Full Body Range of Motion & Recovery, Intermediate to Advanced

Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand.
Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits.
Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Sample Day 8
0:03:54
Full Body Range of Motion & Recovery, Intermediate to Advanced

Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand.
Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits.
Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Sample Day 15
0:03:54
Full Body Range of Motion & Recovery, Intermediate to Advanced

Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand.
Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits.
Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Sample Day 22
0:03:54
Full Body Range of Motion & Recovery, Intermediate to Advanced

Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand.
Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits.
Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Ben Greenfield
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Ben Greenfield

I coach groups, teams and individuals from around the world for triathlon, cycling, swimming, running, obstacle racing, adventure racing, bodybuilding, muscle gain, fat loss, anti-aging and cognitive performance.

A full list of my consultation, coaching and training services is at http://greenfieldfitnesssystems.com, where you can see my concierge Ultimate coaching , and also 20 and 60 minute consultation and pre-written training and nutrition plans.