Full Day Workout Program

So you have a free day on your hands, and being the ambitious sort, you have decided to spend it in the pursuit of exercise. A quality full-day workout can tax the body in new and interesting ways, forcing massive fat loss and increasing muscle tone across the entire body. But, how to plan a full day of lifting to see proper gains? For those up to the ultimate fitness challenge, we have just the program for you.

  1. Charles Poliquin

    • Charles Poliquin, a strength and conditioning coach from Canada, has worked with Olympic and professional athletes across North America. Although he normally commands an exorbitant fee for his services, he has graciously composed a full-day program for the recreational trainee for the reasonable price of $0. For those interested in muscle gain, the program promises up to 3/8 of an inch on your arms in a single day. For those interested in fat loss, the sheer volume of work inherent in the program will be more than sufficient to drop a pound or two. Regardless of your goals, this is the full-day workout for you, so let's get to the program.

    One-Day Arm Cure

    • The program is called the "One-Day Arm Cure," and as stated, it was originally intended to help trainees stuck at a certain level of muscular development break through their plateaus. It focuses on high-frequency training and specifically prescribed nutrition to achieve its result. For those who want to lose fat on the workout but do not want to gain additional muscle size, simply substitute the recommended meals with meals of your own choosing. Without the additional nutrients provided by the larger portioned meals, your muscles will not grow, but your body will still burn fat all day long.

      The program prescribes an astounding six mini-workouts before noon, consisting mainly of direct arm work. From afternoon until evening, you will perform an additional nine mini-workouts, for a total of 15 for the day. The afternoon work will include some pressing as well as continued direct arm exercises, culminating in what Poliquin calls a "giant set" before the workout is concluded.

      Each mini-workout typically takes less than a half-hour, with the subsequent workout beginning every thirty minutes. The exercises revolve around curl variations and pressing movement, and change slightly from one workout to the next.

      Although this program is difficult and grueling, those who endure will be rewarded with drastically increased strength and muscle tone, along with rapid loss of accumulated body fat. No noble goal is ever easy, and this surely holds true here. It takes a strong will to even begin a full-day workout program, and for those who cross the finish line, our hats are off to you. The One-Day Arm Cure loses effectiveness the more you use it, so it's best to do it once every several months.