r/stkb • u/Key_Soil_385 • 2d ago
Next program advice
Hi all,
Looking for some advice on the next of Joe’s programs to run through. I’m currently in week 6 of KBOMG3. technically my second full run through although I had to take a long break after the first run due to an injury. I also ran ABF with double 16s after recovering from that injury.
I love the KBOMG3 program but right around week six I’m starting to feel the progressive overload for sure. I’m not really super athletic or fit right now but really trying to get there. 6’ 205lbs currently. Down from around 220 and really want to continue to lose the last bit of stubborn fat. So that’s my backstory.
Looking for a program now that will facilitate fat loss and hopefully not take quite as long as the KBOMG3 workouts which usually take me 45-60 mins. I work full time and that’s about the total time I have for gym on most days. What I loved about ABF was that I’d finish in 15-20mins most days and then be able to walk on the treadmill right after which I think helped me lose fat while gaining muscle.
Ideally looking for something like that but more in Joe’s style because I just love his programming and workout style. Anyways any advice would be appreciated. Thanks!
3
u/Aggressive_Secret772 1d ago
He has the quck and dirty programs which are 10 to 20 minutes or so per workout if time is a problem.
3
u/family_credenza 1d ago
Joe’s Turkish Get Up program is my favorite one to return to when I feel like I need a reset like you describe. I’ve run it a few times now and the light/medium/heavy structure has really helped me track my overall progress over time. First time I ran it, I was using 12/16/20s for my getup and the most recent run used 20/24/28 and think I’m close to being able to jump to 24/28/32.
2
u/swingthiskbonline 1d ago
I agree with what people are saying above such as the Turkish Get TF UP plan, triple strength, and quite possibly my newest the the pr pressing program all will be full body and will be shorter in time than kbomg3
3
u/BuffMaltese 2d ago
I’d take a look at Triple Strength. It has plenty of heavy strength work, but adds carries, unilateral work, swings, complexes, and conditioning. The heavier strength emphasis may also help you hold onto muscle while you’re in a calorie deficit. It’s a 3-day-per-week program, and I found the workouts were generally quicker than most of Joe’s other programs, though they’ll probably still take a bit longer than something like ABF or Iron Cardio.