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Save Time and Torch Fat with Complexes

Minimize your training time while maximizing your fat-burning and muscle gains.

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Save Time and Torch Fat With Complexes
Save Time and Torch Fat With Complexes

Complexes are generally used as a conditioning method to skyrocket the heart rate and burn fat. Lately I’ve been thinking outside the box with my complexes.

Complexes are when you do all the reps of one exercise before moving onto the next—without putting the weight down until all the reps are complete. That counts as one set. You’ll take a brief rest and repeat for the recommended number of sets. So, if you were to perform a complex workout it might look something like this:

First exercise: Something explosive like a jump or throw.
Second exercise: Usually one of the big 3 strength exercises (squat, bench or deadlift).
Third and forth exercise: Assisted exercises for the squat, bench or deadlift.
Fifth and sixth exercise: Usually some sort of pump work and abs.
Last Exercise: Complex 

This typical program used to take me between 60-75 minutes to complete. However, I now have less time to workout, so I decided to go against the grain when it came to my weight training and use complexes as additional work. Here’s what I now do to cut my workout time practically in half. 

New Complex Approach

First and second exercise: Explosive and strength exercises paired together—also known as contrast training.  

Third exercise: Complex 

That’s it. I’m done and dusted in about 30 minutes. Because the complex builds muscle, burns fat, and improves conditioning, I don’t see the point in doing it the old way. A complex is a great way to build muscle because of the greater muscle time under tension. So next time you’re at the gym, do your couple sets of deadlifts or bench, and then move straight into a complex. You can give any of the following complex routines a go for a fast and effective workout.

Complex Workout Instructions

Full Body Complex

If you follow a full body workout then start your session with one of the ‘big 3’ and then move onto one of the following: full body barbell complex or full body kettlebell complex.

Upper Body Complex

If you follow an upper/lower split then start your session with an upper body strength exercise and then move onto one of the following: upper body dumbbell complex or upper body, body weight complex.

Lower Body Complex

If you follow an upper/lower split then start your session with a lower body strength exercise and then move onto one of the following: lower body barbell complex or lower body kettlebell complex.

Routine

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Full Body Barbell Complex

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 12

Barbell High Pull

Equipment
Barbell
Sets
3
Reps
6
Rest
90-120 sec
Perform 4-5 sets if possible.
Exercise 2 of 12

Hang Clean

Equipment
Barbell
Sets
3
Reps
6
Rest
90-120 sec
Perform 4-5 sets if possible.
Exercise 3 of 12

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
3
Reps
6
Rest
90-120 sec
Perform 4-5 sets if possible.
Exercise 4 of 12

Military Press

Equipment
Barbell
Sets
3
Reps
6
Rest
90-120 sec
How to
Perform 4-5 sets if possible.

Full Body Kettlebell Complex

Exercise
Equipment
Sets
Reps
Rest
Exercise 5 of 12

Kettlebell High Pull

Equipment
Sets
3
Reps
5
Rest
90-120 sec
Perform 4-5 sets if possible.
Exercise 6 of 12

Kettlebell Snatch

Equipment
Sets
3
Reps
5
Rest
90-120 sec
Perform 4-5 sets if possible.
Exercise 8 of 12

Kettlebell Squat

Equipment
Kettlebells
Sets
3
Reps
5
Rest
90-120 sec
Perform 4-5 sets if possible.

Upper Body Dumbbell Complex

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 12

Renegade Row

Equipment
Dumbbells
Sets
3
Reps
8
Rest
90-120 sec
Perform 4-5 sets if possible.
Exercise 10 of 12

Dumbbell Bentover Row

Equipment
Dumbbells
Sets
3
Reps
8
Rest
90-120 sec
Perform 4-5 sets if possible.
Exercise 11 of 12

Clean and Press

Equipment
Barbell
Sets
3
Reps
6
Rest
90-120 sec
How to
Perform 4-5 sets if possible.
Exercise 12 of 12

Dumbbell Push Press

Equipment
Dumbbells
Sets
3
Reps
8
Rest
90-120 sec
Perform 4-5 sets if possible.

Upper Body Bodyweight Complex

Exercise
Equipment
Sets
Reps
Rest
Exercise 13 of 12

Handstand Press

Equipment
Sets
3
Reps
5
Rest
90-120 sec
Perform 4-5 sets if possible.
Exercise 14 of 12

General Pullup

Equipment
Pullup Bar
Sets
3
Reps
5
Rest
90-120 sec
Perform 4-5 sets if possible.
Exercise 15 of 12

Suspended Pushup

Equipment
Pullup Bar, TRX
Sets
3
Reps
5
Rest
90-120 sec
Perform 4-5 sets if possible.
Exercise 16 of 12

Inverted Row

Equipment
Barbell, Squat Rack
Sets
3
Reps
5
Rest
90-120 sec
Perform 4-5 sets if possible.

Lower Body Barbell Complex

Exercise
Equipment
Sets
Reps
Rest
Exercise 17 of 12

Barbell Deadlift

Equipment
Barbell
Sets
3
Reps
6
Rest
90-120 sec
Perform 4-5 sets if possible.
Exercise 18 of 12

Romanian Deadlift

Equipment
Barbell
Sets
3
Reps
6
Rest
90-120 sec
Perform 4-5 sets if possible.
Exercise 19 of 12

Barbell Reverse Lunge

Equipment
Barbell, Squat Rack
Sets
3
Reps
6
Rest
90-120 sec
Perform 4-5 sets if possible.
Exercise 20 of 12

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
3
Reps
6
Rest
90-120 sec
Perform 4-5 sets if possible.

Lower Body Kettlebell Complex

Exercise
Equipment
Sets
Reps
Rest
Exercise 21 of 12

Kettlebell Double Swing

Equipment
Sets
3
Reps
10
Rest
90-120 sec
Perform 4-5 sets if possible.
Exercise 22 of 12

Kettlebell Double Front Squat

Equipment
Sets
3
Reps
10
Rest
90-120 sec
Perform 4-5 sets if possible.
Exercise 23 of 12

Kettlebell Double Swing

Equipment
Sets
3
Reps
10
Rest
90-120 sec
Perform 4-5 sets if possible.
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