Low Carb Routine

By: Jen Heath

In a recently article I wrote which was published by T-Nation, I released this low carb diet training scheme. It goes hand in hand with the Anabolic Diet. So for all of you who are looking to re comp your bodies, give this one a shot. I think you’ll like the results!


This style of training is attractive if you’re interested in burning the most amount of fat possible as well as gaining muscle. With this option you’ll do lighter depletion type weight training using higher reps and short rest intervals early on in the training week so that you can rapidly deplete your muscles of glycogen. With your muscles depleted of glycogen you’ll increase the amount of fat you burn throughout the week. You then perform your heaviest strength training session prior to your weekend carb-up. This will allow all those carbs to start repairing that damage for great muscular gains after an effective week of fat loss.

Deplete and Load Low Carb Training Plan


Monday- Heavy compounds plus full body depletion style workout

(perform in circuit fashion if desired)


Heavy Compounds:


Pick two compound movements such as Squat and Bench (others may be substituted, and you should rotate exercises each week). Perform 4-5 sets of 4-6 reps.

(Note: The heavy compound lifts are not necessary in this scheme as far as goals are concerned. I personally cannot get through any given week without one day of heavy, low rep sets. This should be your strongest day, so if you can’t live without it, this is the place to do it)


Full body depletion:


Squat or leg press: 5 sets of 15-20


Bench Press: 5 sets of 15-20


Leg curl: 5 sets of 15-20


Pulldown: 5 sets of 15-20


Shoulder Press: 5 sets of 15-20


Arm Curl: 3 sets of 15-20


Pushdown: 3 sets of 15-20


V-Sits: 3 sets of 15-20


Tuesday – Optional 30 minutes cardiovascular exercise


Wednesday – Repeat Monday’s workout (use different exercises if you wish)


Thursday – Optional 30 minutes cardiovascular exercise


Friday – Heavy full body workout, using full rest intervals

Note: Be sure to milk this session for all its worth. This is where you can really rob the bank. You may be depleted and not super strong, but if you don’t kick you ass in this session, you’ll lose out on guaranteed muscular gains. Drinking a spike before this workout, and sipping a surge during is a very good idea). You have to cause as much micro trauma here as you can. This is your chance to put those carbs in their place. The pain is worth the reward.



Squat: 4 x 6-10


Bench Press: 4 x 6-10


Romanian Deadlift: 4 x 6-10


Leg curl: 4 x 6-8


Pulldown/Chin – 4 x 6-8


Lateral raise – 3 x 10-12


Preacher Curl- 3 x 10-12


Tricep Extension – 3 x 10-12


Calf raise – 3 x 15-20 or 5 x 10-12


Saturday – Optional 30 minutes cardiovascular exercise


Sunday – Off


There it is. Whether you want to increase strength, or build muscle you can stay relatively lean while increasing strength, gaining muscle and leaning out. Training on low carbs doesn’t have to be a navy seal hell week. It can be very fun and more effective than you ever knew possible. If you don’t know this from personal experience, give it a shot. I think you’ll be pleasantly surprised at what you can accomplish.


About the Author:


Jen Heath is an ACSM certified personal trainer, professional natural bodybuilder and mother of our children. You can find her at: www.jenheath.com and www.fatlosspros.net


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