Build Muscle Lose Fat // What You Need To Know // Diet, Cardio Tips + Full WEEK Of Workouts!

If you're looking to build muscle, lose fat or change your body composition, then you're in the right spot! In today's video I break down everything you need to know about getting the body of your dreams and reaching your fitness goals.

Topics discussed:
Diet: How to find your maintenance calories? Do you need to track macros? Calorie deficits and how to monitor your weight loss progress.

Cardio: Do you need to do cardio? Which form of cardio is best? How should you track and progress with your cardio?

Recipe ideas: Awesome grilled vegetable salad with goat cheese and egg white bite sous vides for a fast and easy high protein snack.

Training: 4x/week training split discussed in full detail!

Thank you for watching! Hope you enjoy the video and learn something from it :)

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BMR CALCULATOR:

WITHINGS SCALE:

4x/WEEK TRAINING ROUTINE

- Program runs in 3 week blocks
- Goal is to restart each block with 2.5-5lbs added to the bar depending on lifting level
- Each week intensity goes UP. Meaning, you are ADDING weight but reducing reps
- No planned deloads. Feel free to schedule them in when you feel fatigued

DAY 1- Chest/Back/Biceps 1
1.) Bench Press
Week 1: 4x8
Week 2: 5x6
Week 3: 6x5
2.) Pendlay Row
Week 1: 4x12
Week 2: 4x10
Week 3: 4x8
3.) Incline Dumbbell Press
Week 1: 4x12
Week 2: 4x10
Week 3: 4x8
4.) Lat Pulldown
3x12-15
5.) Cable Row
3x12-15
6.) Barbell OR Dumbbell Curl 4x8-10

DAY 2- Shoulders/ Legs/ Triceps 1
1.) Squat
Week 1: 4x8
Week 2: 5x6
Week 3: 6x5
2.) Seated Dumbbell Press
Week 1: 4x12
Week 2: 4x10
Week 3: 4x8
3.) Romanian Deadlift
Week 1: 4x12
Week 2: 4x10
Week 3: 4x8
4.) Lateral Raise Variation 4x12-15
5.) Split Squat 3x10/Leg (Superset) Reverse Pec Dec 3x20
6.) Dumbbell Skull Crusher 4x10-12

DAY 3- Chest/ Back/ Biceps 2
1.) Pull Ups
Week 1: 4x8
Week 2: 5x6
Week 3: 6x5
2.) Incline Bench press
Week 1: 4x12
Week 2: 4x10
Week 3: 4x8
3.) Chest Supported Row
Week 1: 4x12
Week 2: 4x10
Week 3: 4x8
4.) Weighted Dips
Week 1: 4x12
Week 2: 4x10
Week 3: 4x8
5.) Machine Press OR Fly 3x12-15
6.) Incline Dumbbell Curl 4x12-15

DAY 4- Shoulders/ Legs/ Triceps 2
1.) Standing Press
Week 1: 4x8
Week 2: 5x6
Week 3: 6x5
2.) Trap Bar Deadlift
Week 1: 4x12
Week 2: 4x10
Week 3: 4x8
3.) Lateral Raise Variation 4x10-12
4.) Leg Press 4x12-15
5.) Lying Hamstring Curl 3x12-15
6.) Tricep Pushdown 4x12-15

[alexplays]

Will has literally just given away a plan that literally everyone else would charge like $100 for. Top guy, mad respect

[jasper]

The MOST underrated fitness youtuber in the game. This man is a blessing

[jademorrison]

Will Tenny doesn’t need our petty cash, he wants to see actual results for everyone. He’s a real one

[medicowens]

48 year old male here, and I've been struggling with obesity for a few years now. Working night shift is trash on your body, and age related loss of testosterone, along with increased cortisol doesn't help a lot either. I started putting your plan in this video to work, and while my workouts are mostly bodyweight and resistance bands, I'm already down almost 7 pounds in two weeks and feeling better. You are a legitimate inspiration young man. Thank you and keep it up!

[amykim]

Favorite cardio: biking, getting bike stolen, chasing bike thief, walking home with no bike.

[bridgelaurie]

You know Wills a real G when he throws his entire routine up from dieting to cardio to weight lifting for free. We appreciate it man for real.

[thomasbono]

I like running at night because the added fear of getting mugged does wonders for my cardio.

[KyleDimetri]

I wish I could see this guy in real life just to even say thank you. I’m 6’1 and was 210 pounds. Now I’m 180 pounds. Needless to say my knees don’t hurt anymore 🙏🏾

[saxoleeskibye]

Why is noone pointing out how he just gave away a workout plan. Like most youtubers want like 100 dollars for this.

[connorburrows]

Still can't believe this is free, it's a cooking lesson, a training lesson, and you explain it like it's easy in such a way that it feels like it should be easy, not like it's only easy for you. All in all, great video, Ollie keep it up

[rwjohnson]

Favorite cardio: elevated heart rate while taking final exams

[joshdavis]

Will, I doubt you will ever read this but. Thank you for your words at the end. I'm 48 and threw away so many years with self doubt, caring about things that didn't matter and quitting because I never believed I was worthy of being anything more than that. Not a way to go through life. Thank you, You're a good man, I appreciate you.

[TheWiggleKingGaming]

This channel is underrated, even the intro is better than 90% of YouTube videos

Also come on now running on a trail Is the best!

[kenjidecena]

This guy just give a free workout plan, explaining everything that includes diet, nutrition, and gives us advice and motivation. You just got a sub bro. 🙌

[Domdiddileydoman]

Favorite cardio: 3 mile walk to the shops and a 3 mile weighted walk home

[GoodBaLIsTicS]

I’ve actually been doing this exact workout program for 4 months now during my bulk. My weight has gone up while still maintaining 11% body fat. All my lifts have gone up especially my bench. I’m finally able to rep 225. Looking good, feeling good. Thanks for the program olly🙏🏽🙏🏽

[dalechen]

My fav and most efficient form of cardio is cycling






500mg test, 2 shots hgh, 250mg ape tranquilizer

[ReeceGeofroy]

Skateboarding has to be the most fun type of cardio for me, hands down!

[samanthathompson]

I love this man. Like genuinely. His personality cracks me up

[Jawi]

Hey i hope you can see this, but i wanted to say thank you so much for this video! seriously. you changed my life. you motivated me, you are amazing. I was 120 kg and i saw THIS VIDEO it changed my life!! I am now after only Six months 80kg looking perfect.
What i did wrong at first, was actually trying to lift too hard. IF anyone is reading this. Just start slow, even with 2 kgs seriously. or you will damage smthg and it will take time to heal.
Anyway that didnt stop me, i continued. I ate healthy, i ate my proteins like you said and thank you thank you thank you so much!