The time to get ripped is now!
Whether it's spring, summer, fall or winter, it’s always time to stay shredded. Unless you are a bodybuilder, “bulk season” thinking is a thing of the past. What people want is to be fit, and “fit” isn’t spelled with an “a”.
To get shredded and fit, you need to optimize your workouts. The best workouts are ones that spike your metabolism and your t-levels. That’s how you shred fat, maintain muscle, and if you eat right, grow.
At SET FOR SET, our goal for training is to enhance our daily performance. It just so happens that the byproduct of this is looking great! With the right training, the two go hand-in-hand.
So, what is the right training? Well, it’s definitely not long session, low-intensity interval training that you do 5-6 days a week. Working out in this manner is counter-productive. It's not effective or efficient for shredding fat and improving athletism.
If you want to burn fat and build lean muscle, it’s optimal to do short 30-45 minute sessions with high-intensity and low rest.
That said, if you are training to be a strongman, powerlifter, or bodybuilder, the right type of training is not this program. But, if your goal is to be combat-ready, which means handling your own bodyweight with ease, having low fat, impressive muscle endurance, and looking proportionally and naturally jacked, then this is the workout plan for you.
Before we get into the workout, we are going to explain a few things that relate to this training program, just to make sure you are one hundred percent informed on the reasoning behind this 6 Week Steel Mace & Bodyweight Workout Plan. We are also going to talk about the steel mace and why it’s the tool of choice for this particular program, AND about diet and other important factors regarding the workouts to come.
The workouts within this 6 week program are metabolic workouts. This means they are going to be intense and short. Your workouts will be around 45 minutes total, and that’s including a warm-up and a cool down. Because of the intensity of the workouts, we have an active rest day in-between each workout session. For the sake of not overtraining, it is essential that you take your rest days seriously so you can maximize your effort during the working days.
For those who don’t know what metabolic workouts are, let us explain.
Metabolic workouts require you to work at a high level of intensity for a prolonged period of time. This means the workouts are not for the faint-hearted. This is a method of training that the navy seals and marines do.
You will be working at this high level of intensity for essentially the entire duration of the workout. There is very little rest involved. The workouts are circuit based and HIIT based, and they use reps and time schemes. All the protocols will be listed in the workout, so don’t worry about that right now. The workout instructions are very clear.
Now, you might be wondering, “why metabolic workouts?” Well, let’s list the reasons:
Why the steel mace?
Metabolic workouts can be done with bodyweight alone, but they are typically done with some form of free weight equipment. Kettlebells, and as of late, steel maces, are a favorite for metabolic workouts as they are very versatile training tools. In our opinion, the steel mace even more so.
There are many reasons for this:
That’s enough. We will leave it at that. Just be as confident that a steel mace plus your body is going to be perfectly enough to get into incredible shape over the course of 6 weeks.
If you don’t know anything about the steel mace’s history, you may find it interesting as the mace (weapon) has been around for thousands of years. You can read about the history of the mace here.
Now, if you don’t know how to use a steel mace, then it is essential you learn the basics of mace training before beginning this workout plan.
Main Goals: Burn Fat, Full-Body Conditioning, Build Muscle.
Workout Type: Full Body Metabolic Workouts
Protocols: Circuit, TABATA, Ladder, Complex
Training Level: All
Program Duration: 6 weeks
Days Per Week: 3-4
Time Per Workout: 35-45 minutes
Equipment Required: Steel Mace (Men: 10-15lb ; Women: 7-10lb)
Target Gender: Male & Female
You will be using the same three workouts over the course of 6 weeks: Workout A, Workout B, and Workout C
You can begin this program on any day you’d like. There are 42 days in 6 weeks, and you will be working out every other day, so that’s a total of 21 workouts in 42 days.
So, it will look like this…
Day 1: Workout A
Day 2: Active Rest
Day 3: Workout B
Day 4: Active Rest
Day 5: Workout C
Day 6 Active Rest
Day 7 Workout A
Day 8: Active Rest
Day 9: Workout B
Day 10: Active Rest
Day 11: Workout C
Day 12: Active Rest
Day 13: Workout A
Day 14: Active rest
...and so on and so forth until Day 42.
Each workout will have different protocols. The protocols consist of Circuits (timed or reps), TABATA, Ladder, and Complex workouts. Each protocol will be explained within the workout, so it will be very clear what to do.
Before we begin, let us go over a few important things:
We are firm believers in doing some kind of movement every day. There’s nothing wrong with resting your body, it needs it. But it’s never ideal to be a complete couch potato for a day.
Here are some activities you can do on your active rest days:
You catch the drift. Essentially, we are just asking you to move a bit more on your off days. Nothing intense.
Aim for 15 to 60 minutes of activity.
It will be good for your recovery process. These light activities can ease soreness and reduce muscle fatigue.
Now, if you want to have a complete do-nothing kind of day on your rest day once and a while, then go for it. In any case, what’s more important than active or non-active rest days for seeing results is your diet.
Everyone knows abs are made in the kitchen…
Diet is the most important factor for losing fat. So no matter how hard you work out, your results are going to highly depend on your diet.
Eat clean. We are not going to ask you to cut calories or count calories for that matter.
There are some important tips to run through, many of which we break down in more detail in our how to speed up your metabolism article.
The goal is to boost your metabolism while burning fat and not to lose muscle.
To do this:
Listen to your body. Experiment. Diet really comes down to the individual, some people have faster metabolisms than others. Some can eat carbs without getting fat. But assuming you want to lose fat since you are doing this program, after all, we highly recommend you follow the above points.
That said, dieting can be tough, and you may really want to eat some junk food. And you can, just do it sparingly. If you are eating clean, 5 meals a day for 4 days, having a cheat meal isn’t going to kill you. A cheat day is another story though. Just make sure you are eating healthy meals say 19 out of 20 times. Again, listen to your body. See how food affects you. After a couple of weeks, you may need to refine your diet. It’s all an experiment. One that you control entirely. Craft yourself.
As you progress through the workout, there are a few ways to make it more challenging:
And if it is too difficult, the same applies the opposite way.
Judge how the workout went one week, how you are feeling after two weeks or three weeks, and adjust from there. This is a guide that can be formed to better suit your needs.
Post-workout, we are going to prescribe you a decompression or static stretching routine.
A decompression is a great way to cool down after a workout and decompress your joints and down-regulate your system.
A static stretching routine will help your nervous system and muscles recover from the intense workout.
Be sure to do them!
As mentioned, you will be using the same three workouts over the course of 6 weeks: Workout A, Workout B, and Workout C.
At the end of this post, you will find different exercises that you can use to switch up certain exercises listed within each workout. That way you can keep things fresh while still keeping the integrity of the training plan.
Ok, so let's begin.
Here are the workouts…
T1: Squat to Overhead Press (5 mins)
Switch mace head side every other.
T2: Bayonet Strike Squat (5mins)
Switch mace head side every other.
10-to-2 x 5 reps
Spiral Curl Press x 5 reps (left)
Bent Over Row (underhand grip) x 5 reps (left)
Side Load Reverse Lunge x 5 reps (left)
10-to-2 x 5 reps (switch top stacked hand)
Spiral Curl Press x 5 reps (right)
Bent Over Row (underhand grip) x 5 reps (right)
Side Load Reverse Lunge x 5 reps (right)
For the 10-to-2s, one rep would be when the mace swings from the 10 to the 2 then back to the 10 o'clock position.
When you complete this complex series, rest 2-4 mins then move to round 3 below.
1 rep Tuck Jump / 7 reps Push Up
2 reps Tuck Jump / 6 reps Push Up
3 reps Tuck Jump / 5 reps Push Up
4 reps Tuck Jump / 4 reps Push Up
5 reps Tuck Jump / 3 reps Push Up
6 reps Tuck Jump / 2 reps Push Up
7 reps Tuck Jump / 1 rep Push Up
TOTAL WORKOUT TIME: Approx 30-35 mins
Stiff-Legged Deadlift to Reverse Curl x 30 seconds
360 x 30 seconds
Vertical Mace Thruster x 30 seconds
Mace Pull Through Plank x 30 seconds
Dynamic Switch Lunges x 15 reps on the minute (4 mins)
10-to-2 x 15 reps on the minute (4 mins)
Lying Leg Raises x 10 reps on the minute (4 mins)
Burpees x 8 reps on the minute (4 mins)
TOTAL WORKOUT TIME: Approx. 32 mins
Sprints: 10 seconds sprint, 20 seconds walk, for a total of 10 times (5 mins).
10-to-2 (5 mins)
TOTAL WORKOUT TIME: approx 35 mins
If you like this 6-week Workout Program, check out our 4-Week Steel Mace & Bodyweight Workout Plan.
Moreover, if you have any questions about this Steel Mace & Bodyweight 6-Week Workout Plan, please feel free to contact us.
Get our 84-page steel mace training guide pdf. It has everything you need to know to go from beginner to advanced mace athlete.
Leave a comment below and let us know what you think about this workout plan! Especially if you’ve crushed all 6 weeks of it.
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