Biggest Loser Nano Style + 4 Week Fitness Program Getting Started Main Page

Biggest Loser Weight Loss Competition

We're really glad you're here! A couple of housekeeping items before we jump into the day to day program and nutrition.

 

1. If you've never calculated your daily calories and macros before, we HIGHLY recommend you do that now. 

2. We recommend the Body 4 Life diet program; if you need something to follow this one is pretty good. 

3. If you want to order your Nanohydr8 right now to get the most benefit out of this program, just take a minute and order 4  12 packs here. That will last you all the way through the contest.

4. Download this printout to track your rep and weight progress for each of the exercises each day. 

Ok, now that you've got your macros, diet, and supplements locked down, you're ready to get started.

 

 

In Weeks 1-4 you'll do all the same workouts each week. There are 36 separate moves, and we've used some videos from BodyBuilding.com (we are not affiliated with them, and all copyrights belong to BodyBuilding.com) for each one so you can see how your form is doing. Form and function are critical components to getting the most out of each workout. We also recommend 20 minutes of moderate to intense cardio each day. 

DAY 1: HYPERTROPHY

1

BARBELL SQUAT

2-3 warm-up sets, followed by 5 rounds of 30 sec. work, 30 sec. rest using a load equivalent to bodyweight
Barbell Squat Barbell Squat

2

LEG PRESS MACHINE

5 sets of 12, 12, 12, 25, 25 reps, rest 1-2 min.
Leg Press Leg Press

3

BARBELL WALKING LUNGE

3 sets of 10 reps per side, rest 1-2 min.
Barbell Walking Lunge Barbell Walking Lunge

SUPERSET:
4

LEG EXTENSION

3 sets of 15 reps, little to no rest
Leg Extensions Leg Extensions

LYING LEG CURL

3 sets of 15 reps, rest 1 min. Use a seated leg curl if your gym doesn't have a lying leg curl machine.
Lying Leg Curls Lying Leg Curls

5

GLUTE HAM DEVELOPER

3 sets of 10 reps, pausing 5 sec. in top position, rest 60 sec. Use back extension if your gym doesn’t have a GHD, or if the movement is too difficult.
Glute Ham Raise Glute Ham Raise