"To build muscle and lose fat you need a program that combines old-school bodybuilding techniques with cutting-edge metabolic conditioning," says Brian Neale, C.S.C.S., creator of the Build and Burn workout.
Each workout in Build and Burn focuses on what Neale calls a primary move—like a squat, hinge, push, or pull—that builds serious strength and muscle. He then surrounds that exercise with other movements to keep your heart rate up so you can burn fat, too.
A day will focus on your legs, B day will hit your upper-body pushing muscles, and C day will zero in on your upper-body pulling muscles.