Get Jacked Fast

GET JACKED ... FAST Your complete body transformation guide 12 weeks periodized training, nutrition and supplementation program

by Coach Christian Thibaudeau

www.MuscleDriveThru.com 1

PHASE I (weeks 1-4) Foundational and metabolic capacity The goal of this first phase of training is to set the stage for your complete body transformation. To reach that objective we will focus on: ! !

!

Increasing your work capacity so that you will be able to tolerate the training stress to come Maximum fat loss. During a body transformation, fat loss comes in two stages... initially you use an industrial crane (losing a lot of fat, fast) then you finish off with a spoon (losing the last few pounds is a tough job). Build some muscle, especially in ''show'' areas; muscle groups that help create the illusion of more mass even if you only gain a small amount of mass.

I want to clarify some things; it is true that gaining a lot of muscle while losing a lot of fat at the same time is impossible (or very hard to accomplish). However you can do so for short periods of time when the circumstances are right. For example when you go from a shitty (or below average) diet, giving you too much junk and not enough needed nutrients, to a nutrients-dense diet you can gain muscle even if you are consuming less total calories in the later case. You will also lose a lot of fat doing so. Also, when you initially jack up your training volume/frequency (training stress) you can gain muscle and lose fat simultaneously because the profound shock placed on the body will force it to build muscle while the energy drain will lead to fat loss. Obviously this doesn't work forever; when the body is overstressed or fully adapted this stops working (you will not build muscle). But it is possible to use a short 4 weeks blast phase to build some muscle while losing a ton of blubber. As for dieting; extreme energy restriction over the long run is a very bad idea as it will lead to muscle loss, lack of energy and metabolic slowdown. However, just like with training, it is possible to do a short highly-restrictive diet to initiate fat loss. If it's done on the short term (2 weeks) while still providing enough protein and essential fatty acids, you will not lose any muscle mass. Furthermore, at the end of those 2 weeks, you will have a mini-anabolic rebound when you reintroduce some calories in your diet. This will lead to muscle growth while continuing to lose fat at the same time. So this first phase will start with 2 weeks of intense caloric restriction and a moderately high training volume and will then switch to a moderate caloric restriction and very high training volume for the last 2 weeks of the phase.


PHASE IA – INTRODUCTORY LOADING – WEEKS 1-2 Training split Monday: Lower body Tuesday: Upper body + steady state cardio Wednesday: Intervals Thursday: Lower body Friday: OFF Saturday: Metabolic training Sunday: Upper body Week 1 – Monday – Lower body Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Back squat

A1/A2 back and forth

4

6-8

3010

75 sec

Stutter reps

A2. Leg curl

----

4

6-8

5010

75 sec

Slow eccentrics

B1. Romanian deadlift

B1/B2 back and forth

4

6-8

3010

75 sec

Stutter reps

B2. Leg extension

----

4

10-12

3012

75 sec

Peak contraction

C1. Long step lunges

C1/C2 back and forth

3

10-12/leg

2010

60 sec

Normal

3

8-10

2212

60 sec

Peak contraction

C2. Standing calves raise - - - -

Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e.g. 3 quarter squats, 1 full squat, 3 quarter squat, 1 full squat, etc.) Slow eccentrics: lower the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase

Week 1 – Tuesday – Upper body Exercise A1. Push press

Organization A1/A2 back and forth

Sets

Reps

Tempo

Rest

Technique

5

6-8

Explosive

75 sec

Explosive lifting

A2. Chin-up or lat pulldown - - - -

5

6-8

2012

75 sec

Peak contraction

B1. Bench press


5

6-8

3010

75 sec

Normal

B2. Seated rowing

----

5

10-12

2012

75 sec

Peak contraction

C1. Incline close-grip bench C1/C2 back and forth

4

6-8

3010

60 sec

Stutter reps

C2. Preacher curl

----

4

6-8

5050

60 sec

Superslow up & down

Treadmill

Alone

1

20 minutes 3.2 – 3.4 mph

----

6 to 8 deg. Incline

Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e.g. 3 top portion quarter bench, 1 full bench, 3 top portion quarter bench, 1 full bench, etc.) Slow up & down: lower AND lift the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase


Week 1 – Wednesday – Intervals & abs Exercise Elliptical trainer

Organization Alone

Exercise

Sets

Intense portion

Relax portion

10-12

15 sec

45 sec

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Kneeling cable crunches Superset

4

10-12

3021

none

Normal

A2. Swiss ball crunches

----

4

Max

3021

45 sec

Normal

B1. Serratus crunches

Superset

4

10-12

3022

none

Peak contraction

B2. Double crunches

----

4

Max

3021

45 sec

Normal

Week 1 – Thursday – Lower body Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Leg press


4

15-20

3010

75 sec

Stutter reps

A2. Back extension

----

4

15-20

3010

75 sec

Slow eccentrics

B1. Bulgarian split squat


4

10-12/leg

3010

75 sec

Stutter reps

B2. Lying single leg curl

----

4

8-10/leg

3012

75 sec

Peak contraction

C1. Short step lunges


3

10-12/leg

2010

60 sec

Normal

C2. Seated calves raise

----

3

15-20

2212

60 sec

Peak contraction

Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e.g. 3 quarter leg press, 1 full leg press, 3 quarter leg press, 1 full leg press, etc.) Slow eccentrics: lower the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase

Week 1 – Saturday – Metabolic Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. DB thrusters

Mini-circuit A

3

12-15

Explosive

None

Explosive

A2. Burpees

----

3

12-15

Explosive

None

Explosive

A3. Bodyweight squats

----

3

maximum

2010

90 sec

Do not lockout knees

B1. Back squat

Mini-circuit B

3

15-20

3010

None

Normal

B2. Vertical jumps

----

3

12-15

Explosive

None

Explosive

B3. Mountain climber

----

3

30 seconds

Explosive

90 sec

Explosive


Week 1 – Sunday – Upper body Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Seated DB press


5

6-8

See technique 75 sec

Burns

A2. Lat-pulldown

----

5

6


Iso-dynamic

B1. DB bench press


5

12-15

3010

75 sec

Normal

B2. 1-arm DB rowing

----

5

12-15

2012

75 sec

Peak contraction

C1. Decline close-grip bench C1/C2 back and forth

4

8-10

3010

60 sec

Stutter reps

C2. Hammer curl

4

8-10

5050

60 sec

Superslow up & down

----

Burns: 6-8 full reps + 6-8 top portion partials Iso-dynamic: Hold a pause at the peak contraction, after rep 1 = 12 sec., rep 2 = 9 sec., rep 3 = 7 sec., rep 4 = 5 sec., rep 5 = 3 sec., rep 6 = 1 sec Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e.g. 3 top portion quarter bench, 1 full bench, 3 top portion quarter bench, 1 full bench, etc.) Slow up & down: lower AND lift the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase


Week 2 – Monday – Lower body Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Back squat


5

6-8

3010

75 sec

Stutter reps

A2. Leg curl

----

5

6-8

5010

75 sec

Slow eccentrics



5

6-8

3010

75 sec

Stutter reps

B2. Leg extension

----

5

10-12

3012

75 sec

Peak contraction

C1. Long step lunges


4

10-12/leg

2010

60 sec

Normal

4

8-10

2212

60 sec

Peak contraction

C2. Standing calves raise - - - -

Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e.g. 3 quarter squats, 1 full squat, 3 quarter squat, 1 full squat, etc.) Slow eccentrics: lower the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase

Week 2 – Tuesday – Upper body Exercise A1. Push press

Organization A1/A2 back and forth

Sets

Reps

Tempo

Rest

Technique

5

6-8

Explosive

75 sec

Explosive lifting

A2. Chin-up or lat pulldown - - - -

5

6-8

2012

75 sec

Peak contraction

B1. Bench press


5

6-8

3010

75 sec

Normal

B2. Seated rowing

----

5

10-12

2012

75 sec

Peak contraction

C1. Incline close-grip bench C1/C2 back and forth

5

6-8

3010

60 sec

Stutter reps

C2. Preacher curl

----

5

6-8

5050

60 sec

Superslow up & down

Treadmill

Alone

1

25 minutes 3.2 – 3.4 mph

----

6 to 8 deg. Incline

Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e.g. 3 top portion quarter bench, 1 full bench, 3 top portion quarter bench, 1 full bench, etc.) Slow up & down: lower AND lift the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase


Exercise

Organization Alone

Organization

Sets

Intense portion

Relax portion

10-12

20 sec

40 sec

Sets

Reps

Tempo

Rest

Technique


5

10-12

3021

none

Normal


----

5

Max

3021

45 sec

Normal


Superset

5

10-12

3022

none

Peak contraction

B2. Double crunches

----

5

Max

3021

45 sec

Normal


Week 2 – Thursday – Lower body Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Leg press


5

15-20

3010

75 sec

Stutter reps

A2. Back extension

----

5

15-20

3010

75 sec

Slow eccentrics

B1. Bulgarian split squat


5

10-12/leg

3010

75 sec

Stutter reps

B2. Lying single leg curl

----

5

8-10/leg

3012

75 sec

Peak contraction

C1. Short step lunges


3

10-12/leg

2010

60 sec

Normal

C2. Seated calves raise

----

3

15-20

2212

60 sec

Peak contraction

Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e.g. 3 quarter leg press, 1 full leg press, 3 quarter leg press, 1 full leg press, etc.) Slow eccentrics: lower the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase

Week 2 – Saturday – Metabolic Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. DB thrusters

Mini-circuit A

4

12-15

Explosive

None

Explosive

A2. Burpees

----

4

12-15

Explosive

None

Explosive

A3. Bodyweight squats

----

4

maximum

2010

90 sec

Do not lockout knees

B1. Back squat

Mini-circuit B

4

15-20

3010

None

Normal

B2. Vertical jumps

----

4

12-15

Explosive

None

Explosive

B3. Mountain climber

----

4

30 seconds

Explosive

90 sec

Explosive

Week 2 – Sunday – Upper body Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Seated DB press


5

6-8


Burns

A2. Lat-pulldown

----

5

6


Iso-dynamic

B1. DB bench press


5

12-15

3010

75 sec

Normal

B2. 1-arm DB rowing

----

5

12-15

2012

75 sec

Peak contraction

C1. Decline close-grip bench C1/C2 back and forth

5

8-10

3010

60 sec

Stutter reps

C2. Hammer curl

5

8-10

5050

60 sec

Superslow up & down

----

Burns: 6-8 full reps + 6-8 top portion partials Iso-dynamic: Hold a pause at the peak contraction, after rep 1 = 12 sec., rep 2 = 9 sec., rep 3 = 7 sec., rep 4 = 5 sec., rep 5 = 3 sec., rep 6 = 1 sec Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e.g. 3 top portion quarter bench, 1 full bench, 3 top portion quarter bench, 1 full bench, etc.) Slow up & down: lower AND lift the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase


DIET WEEKS 1 – 2 (heavy caloric restriction blitz) DIET GUIDELINES (applicable to all phases) "

The diet provided with each phase is to be followed exactly as given 6 days out of 7. The seventh day (Sunday) you have ONE cheat meal (the rest of the day you follow the regular diet) and it should be the last meal of the day.

"

If you do not have a workout, simply do not ingest the post-workout drink. Do not substitute it with anything else.

"

Post-workout drinks are for after strength workouts only, not interval sessions.

"

The only seasonings you can use are: spices, salt, pepper, mustard, soy sauce, stevia and splenda NOTHING ELSE!!!

"

DO NOT drink any liquid containing calories except for your shake and occasional glass of milk (following the plan). No juice, soft drink, regular energy drink, V8, Gatorade and the likes, etc.

"

You can only drink water, green tea, coffee, Crystal light, diet soft drink, flavored water (as long as it doesn't have any calories).

"

DO NOT ingest ''frankenstein foods'' . By that I mean foods that are sugary (cookies, candy, chocolate bars, etc.) that are touted as being ''sugar free'' or with ''no sugar added'', or with ''low impact carbs''. THERE IS NO SUCH THING AS FREE FOOD.

Note: I am not giving you specific food choices but rather portions of each category of food. The table provided gives you the appropriate food choice and the size of one portion. You can make up your meals by picking any food you want in the list as long as you respect the prescribed number of portion for each meal.


Individuals who are under 150lbs Meal / Time

Food category and portion

Breakfast / Upon rising

Protein – 3 portions Fat – 1 portion Green veggies

AM snack (3-4 hours after breakfast)

Protein – 2 portions Dairy – 1 portion Green veggies

Lunch (2-3 hours after snack)


PM Snack (2-3 hours after lunch)

Protein – 2 portions Green veggies

Supper (2-3 hours after snack)


Post-workout (only after weight sessions)

Protein powder 2 scoops Glutamine 20g

Before bed


Individuals who are between 150 and 185 Meal / Time














Before bed

















Before bed


Individuals who are over 225lbs Meal / Time














Before bed



DIET FOOD LIST Number in the parenthesis = 1 portion Dairy

Protein -

Chicken (75g) Turkey (75g) Wild meat (75g) Extra-lean beef (50g) Tuna (75g) Salmon (75g) Shrimps (75g) Lobster (75g) Egg whites (3) Whole eggs (1) Pork (50g) Sole (75g) Tilapia (75g) Truit (75g) Ham (50g)

-

Green veggies (at will)

Fat -

Fish oil (3g/3 caps) All-natural peanut butter (1 tablespoon) Almond butter (1 tablespoon) Avocado (1/2) Almonds (25g) Nuts (25g) Butter (1 tablespoon) Mayonaise (1 tablespoon) Coconut oil/for cooking (1 tablespoon) Olive oil (1 tablespoon)

-

Pear (1) Apple (1) Kiwi (1) Grapefruit (1) Orange (1) Tangerine (2) Peach (1) Grapes (150g) Cherries (150g) Strawberries (150g) Raspberries (150g) Blackberries (150g) Blueberries (150g) Pineapple (150g)

Lettuce (any type) Brussel sprouts Broccoli Asparagus Celery Cucumbers

Low glycemic carbs

Fruits -

Fat-free yogurt no sugar added (100-125g) 1% milk (100ml) Skim milk (150ml) 4% fat cheese (40g) 18-25% fat cheese (25g) Cottage cheese 1% fat (75g)

-

Sweet potatoe (1) Basmatti rice (¼ of a cup) Whole wheat pasta (¼ of a cup) Natural oatmeal (¼ of a cup) Rye bread (1 slice) Kamut bread (1 slice) Ezekiel bread ( 1 slice)


SUPPLEMENTS WEEKS 1 – 2 OPTION 1 (BEST)

OPTION 2 (MID-POINT)

OPTION 3 (MINIMUM)

BREAKFAST

5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 5g creatine 3-5g leucine

5g fish oil 2 caps Multi-intense by Poliquin 5g creatine 3-5g leucine

5g fish oil 5g creatine

LUNCH

5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 3-5g leucine

5g fish oil 2 caps Multi-intense by Poliquin 3-5g leucine

5g fish oil

SUPPER

5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 3-5g leucine 5g glycine


5g fish oil

PRE-WORKOUT

1 scoop SURGE WORKOUT FUEL 1 scoop whey isolate 10g BCAA 10g BCAA 5g creatine 5g creatine

10g BCAA 5g creatine

POST-WORKOUT

SEE DIET

SEE DIET

SEE DIET

BEFORE BED

5g fish oil 5g glycine ZMA

5g fish oil ZMA

5g fish oil ZMA


PHASE IB – TRAINING BLITZ – WEEKS 3-4 Training split Monday: Chest/Biceps + steady state cardio Tuesday: Lower body Wednesday: Intervals Thursday: Back/Triceps + intervals Friday: Shoulders + steady state cardio Saturday: Overall day Sunday: OFF Week 3 – Monday – Chest/Back Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Bench press


6

7/5/3/7/5/3

3010

75 sec

Normal

A2. Preacher curl

----

6

7/5/3/7/5/3

5010

75 sec

Slow eccentrics

B1. Incline DB press


6

10/8/6/10/8/6 3010

75 sec

Normal

B2. Reverse preacher curl - - - -

6

10/8/6/10/8/6 5010

75 sec

Slow eccentrics

C1. Decline DB flies


4

10-12

5010

60 sec

Slow eccentrics

C2. Hammer curl

----

4

10-12

3020

60 sec

Normal

Treadmill

Alone

1

30 minutes

3.2 – 3.4 mph

----

6 to 8 deg. Incline

Slow eccentrics: lower the weight slowly while keeping the muscle tensed

Week 3 – Tuesday – Lower body Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Back squat


6

7/5/3/7/5/3

3010

75 sec

Normal

A2. Standing calves

----

6

8-10

2212

75 sec

Peak contraction

B1. Sumo deadlift


6

7/5/3/7/5/3

3010

75 sec

Normal

B2. Seated calves

----

6

15-20

2212

75 sec

Peak contraction

C1. Leg extension 2/1


4

6-8

5010

60 sec

2/1 technique

C2. Leg curl 2/1

----

4

4-6

5010

60 sec

2/1 technique

Peak contraction: squeeze the muscle hard at the end of the lifting phase 2/1 technique: lift with both limbs, lower slowly one limb at a time



Exercise

Organization Alone

Sets

Intense portion

Relax portion

10-12

30 sec

30 sec

Organization

Sets

Reps

Tempo

Rest

Technique


5

10-12

3021

none

Normal


----

5

Max

3021

45 sec

Normal


Superset

5

10-12

3022

none

Peak contraction

B2. Double crunches

----

5

Max

3021

45 sec

Normal

Week 3 – Thursday – Back/Triceps Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Pull ups (or pulldown)


6

7/5/3/7/5/3

3010

75 sec

Normal

A2. Close-grip bench

----

6

7/5/3/7/5/3

3010

75 sec

Normal

B1. Bent over bar rowing


6

10/8/6/10/8/6 3010

75 sec

Normal

B2. Nosebreaker

----

6

10/8/6/10/8/6 5010

75 sec

Slow eccentrics

C1. Seated rowing


4

10-12

3012

60 sec

Peak contraction

C2. Overhead DB triceps ext.

----

4

10-12

3020

60 sec

Normal

Slow eccentrics: lower the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase

Exercise Elliptical trainer

Organization Alone

Sets

Intense portion

Relax portion

10-12

30 sec

30 sec


Week 3 – Friday – Shoulders Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Push press


6

7/5/3/7/5/3

Explosive

75 sec

Explosive

A2. Upright rowing

----

6

7/5/3/7/5/3

3012

75 sec

Peak contraction

B1. Seated DB press


6

10/8/6/10/8/6 3010

75 sec

Normal

B2. Barbell shrugs

----

6

10/8/6/10/8/6 2012

75 sec

Peak contraction

C1. Lateral raise


4

10-12

3020

60 sec

Normal

C2. Barbell front raise

----

4

10-12

3020

60 sec

Normal

Treadmill

Alone

1

30 minutes

3.2 – 3.4 mph

----

6 to 8 deg. Incline

Peak contraction: squeeze the muscle hard at the end of the lifting phase

Week 3 – Saturday – Overall Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A. Back squat

Alone

5

5/4/3/2/1

3010

120 sec

Normal

B. Sumo deadlift

Alone

6

5/4/3/2/1

3010

120 sec

Normal

C. Bench press

Alone

6

5/4/3/2/1

3010

120 sec

Normal

D. Bent over bar rowing

Alone

6

5/4/3/2/1

3010

120 sec

Normal

Treadmill

Alone

1

30 minutes

3.2 – 3.4 mph

----

6 to 8 deg. Incline


Week 4 – Monday – Chest/Back Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Bench press


6

6/4/2/6/4/2

3010

75 sec

Normal

A2. Preacher curl

----

6

6/4/2/6/4/2

5010

75 sec

Slow eccentrics



6

8/6/4/8/6/4

3010

75 sec

Normal

B2. Reverse preacher curl - - - -

6

8/6/4/8/6/4

5010

75 sec

Slow eccentrics



4

8-10

5010

60 sec

Slow eccentrics

C2. Hammer curl

----

4

8-10

3020

60 sec

Normal

Treadmill

Alone

1

35 minutes

3.2 – 3.4 mph

----

6 to 8 deg. Incline

Slow eccentrics: lower the weight slowly while keeping the muscle tensed

Week 4 – Tuesday – Lower body Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Back squat


6

6/4/2/6/4/2

3010

75 sec

Normal

A2. Standing calves

----

6

6-8

2212

75 sec

Peak contraction

B1. Sumo deadlift


6

6/4/2/6/4/2

3010

75 sec

Normal

B2. Seated calves

----

6

20-25

2212

75 sec

Peak contraction

C1. Leg extension 2/1


4

4-6

5010

60 sec

2/1 technique

C2. Leg curl 2/1

----

4

2-4

5010

60 sec

2/1 technique

Peak contraction: squeeze the muscle hard at the end of the lifting phase 2/1 technique: lift with both limbs, lower slowly one limb at a time


Exercise

Organization Alone

Organization

Sets

Intense portion

Relax portion

12-15

30 sec

30 sec

Sets

Reps

Tempo

Rest

Technique


5

10-12

3021

none

Normal


----

5

Max

3021

45 sec

Normal


Superset

5

10-12

3022

none

Peak contraction

B2. Double crunches

----

5

Max

3021

45 sec

Normal


Week 4 – Thursday – Back/Triceps Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Pull ups (or pulldown)


6

6/4/2/6/4/2

3010

75 sec

Normal

A2. Close-grip bench

----

6

6/4/2/6/4/2

3010

75 sec

Normal

B1. Bent over bar rowing


6

8/6/4/8/6/4

3010

75 sec

Normal

B2. Nosebreaker

----

6

8/6/4/8/6/4

5010

75 sec

Slow eccentrics

C1. Seated rowing


4

8-10

3012

60 sec

Peak contraction

C2. Overhead DB triceps ext.

----

4

8-10

3020

60 sec

Normal

Slow eccentrics: lower the weight slowly while keeping the muscle tensed Peak contraction: squeeze the muscle hard at the end of the lifting phase


Organization Alone

Sets

Intense portion

Relax portion

12-15

30 sec

30 sec

Week 4 – Friday – Shoulders Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Push press


6

6/4/2/6/4/2

Explosive

75 sec

Explosive

A2. Upright rowing

----

6

6/4/2/6/4/2

3012

75 sec

Peak contraction

B1. Seated DB press


6

8/6/4/8/6/4

3010

75 sec

Normal

B2. Barbell shrugs

----

6

8/6/4/8/6/4

2012

75 sec

Peak contraction

C1. Lateral raise


4

8-10

3020

60 sec

Normal


----

4

8-10

3020

60 sec

Normal

Treadmill

Alone

1

35 minutes

3.2 – 3.4 mph

----

6 to 8 deg. Incline

Peak contraction: squeeze the muscle hard at the end of the lifting phase


Week 4 – Saturday – Overall Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A. Back squat

Alone

6

3/2/1/3/2/1

3010

120 sec

Normal

B. Sumo deadlift

Alone

6

3/2/1/3/2/1

3010

120 sec

Normal

C. Bench press

Alone

6

3/2/1/3/2/1

3010

120 sec

Normal

D. Bent over bar rowing

Alone

6

3/2/1/3/2/1

3010

120 sec

Normal

Treadmill

Alone

1

35 minutes

3.2 – 3.4 mph - - - -

6 to 8 deg. Incline


DIET WEEKS 3 – 4 (medium caloric restriction) Note: I am not giving you specific food choices but rather portions of each category of food. The table provided gives you the appropriate food choice and the size of one portion. You can make up your meals by picking any food you want in the list as long as you respect the prescribed number of portion for each meal. Individuals who are under 150lbs Meal / Time



Protein – 3 portions Fruit – 1 portion Green veggies










Protein powder 2 scoops Fruit - 1 portion Glutamine 20g

Before bed


Individuals who are between 150lbs and 185lbs Meal / Time





Protein – 3 portions Dairy – 2 portions Green veggies









Before bed



Individuals who are between 185 and 225lbs Meal / Time














Before bed
















Before bed





OPTION 3 (MINIMUM)

BREAKFAST




LUNCH



5g fish oil

SUPPER



5g fish oil

PRE-WORKOUT



POST-WORKOUT

SEE DIET

SEE DIET

SEE DIET

BEFORE BED


5g fish oil ZMA

5g fish oil ZMA


PHASE II (weeks 5-8) Limit strength for muscle maintenance (and even gain) Now that you have been dieting for 4 weeks you have reached a pivotal point in your body transformation project; it's at this point that you risk starting to lose muscle mass. As I mentioned, your body can handle caloric restriction pretty well for a short period of time. However, as the deficit is maintained over the long run, preventing the negative effects of energy restriction (metabolic downregulation, muscle loss, cravings) becomes increasingly more difficult. At this point our goal should be to do everything we can to avoid muscle loss. This means utilizing training methods that force the body to maintain its muscle mass. This means lifting big weights! You must give your body a damn good reason to keep its muscle while energy supplies are limited. And trust me, this damn good reason is not lifting light weights for a lot of reps! From experience, my own and that acquired by training tons of clients, as long as you are at least maintaining your strength while dieting you will not lose any muscle mass. And if you gain strength you might even put on a pound of muscle or two. For that reason this 4 weeks phase will focus on big lifts with big weights. We will stimulate fat loss by doing more energy systems work and continuing to diet hard. We will also add some carbs pre and post-workout to favor strength gains. As for supplements, this is a good time to throw in a fat burner like Hot Rox extreme and insulin controlling products like Fenuplex and Yang r-ala.


PHASE II – CONCENTRATED STRENGTH LOADING – WEEKS 5-8 Training split Monday: Squat dominant + steady state cardio Tuesday: Upper body + intervals Wednesday: Intervals Thursday: Deadlift dominant + steady state cardio Friday: Upper body + intervals Saturday: Intervals Sunday: OFF Week 5 – Monday – Squat dominant Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Back squat


6

6/5/4/6/5/4

3010

120 sec

Normal

A2. Standing calves

----

6

10 - 12

3010

120 sec

Normal

B1. Leg press


6

6/5/4/6/5/4

3010

120 sec

Normal

B2. Seated calves

----

6

15 - 20

3010

120 sec

Normal

C. Back squat

Alone

4

6-8

3010

120 sec

Normal

Treadmill

Alone

1

30 minutes

3.2 – 3.4 mph - - - -

8 to 10 deg. Incline

Week 5 – Tuesday – Upper body/Horizontal Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Bench press


6

6/5/4/6/5/4

3010

90 sec

Normal

A2. Preacher curl

----

6

8 - 10

3010

90 sec

Normal

B1. Close-grip bench


6

6/5/4/6/5/4

3010

90 sec

Normal

B2. Hammer curl

----

6

8 - 10

3010

90 sec

Normal

C1. Bench press


4

6-8

3010

90 sec

Normal

C2. Seated rowing

----

4

8 - 10

2012

90 sec

Peak contraction


Organization Alone

Sets

Intense portion

Relax portion

12-15

30 sec

30 sec


Week 5 – Wednesday – Intervals Exercise Elliptical trainer

Organization Alone

Sets

Intense portion

Relax portion

12-15

30 sec

30 sec

Week 5 – Thursday – Deadlift dominant Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Deadlift (or sumo)


6

6/5/4/6/5/4

3010

120 sec

Normal

A2. Lying leg curl

----

6

8 - 10

3010

120 sec

Normal



6

6/5/4/6/5/4

3010

120 sec

Normal

B2. Leg extension

----

6

10 -12

3010

120 sec

Normal

C. Deadlift (or sumo)

Alone

4

6-8

3010

120 sec

Normal

Treadmill

Alone

1

30 minutes

3.2 – 3.4 mph - - - -


Week 5 – Friday – Upper body/Vertical Exercise A1. Push press

Organization

Sets

A1/A2 back and forth 6

A2. Pull-ups (or pulldowns) - - - -

6

Reps

Tempo

Rest

Technique

6/5/4/6/5/4 Explosive

90 sec

Explosive

8 - 10

2011

90 sec

Normal


B1/B2 back and forth 6

6/5/4/6/5/4 3010

90 sec

Normal

B2. Single-arm pulldowns

----

8 - 10

2011

90 sec

Normal

C1. Push press

C1/C2 back and forth 4

6-8

Explosive

90 sec

Explosive

C2. Standing curl

----

8 - 10

3010

90 sec

Normal


Organization Alone

6 4

Sets

Intense portion

Relax portion

12-15

30 sec

30 sec


Week 5 – Saturday – Intervals & abs Exercise Elliptical trainer

Organization Alone

Exercise

Sets

Intense portion

Relax portion

12-15

30 sec

30 sec

Organization

Sets

Reps

Tempo

Rest

Technique


5

10-12

3021

none

Normal


----

5

Max

3021

45 sec

Normal


Superset

5

10-12

3022

none

Peak contraction

B2. Double crunches

----

5

Max

3021

45 sec

Normal

Week 6 – Monday – Squat dominant Exercise

Organization

Sets

Reps

Tempo

Rest

Technique

A1. Back squat


6

5/4/3/5/4/3

3010

120 sec

Normal

A2. Standing calves

----

6

8 - 10

3010

120 sec

Normal

B1. Leg press


6

5/4/3/5/4/3

3010

120 sec

Normal

B2. Seated calves

----

6

12 - 15

3010

120 sec

Normal

C. Back squat

Alone

4

4-6

3010

120 sec

Normal

Treadmill

Alone

1

35 minutes

3.2 – 3.4 mph - - - -



Organization

Sets

Reps

Tempo

Rest

Technique

A1. Bench press


6

5/4/3/5/4/3

3010

90 sec

Normal

A2. Preacher curl

----

6

6-8

3010

90 sec

Normal



6

5/4/3/5/4/3

3010

90 sec

Normal

B2. Hammer curl

----

6

6-8

3010

90 sec

Normal

C1. Bench press


4

4-6

3010

90 sec

Normal

C2. Seated rowing

----

4

6-8

2012

90 sec

Peak contraction


Organization Alone

Sets

Intense portion

Relax portion

12-15

30 sec

30 sec



Organization Alone

Sets

Intense portion

Relax portion

14-17

30 sec

30 sec


Organization

Sets

Reps

Tempo

Rest

Technique



6

5/4/3/5/4/3

3010

120 sec

Normal

A2. Lying leg curl

----

6

6-8

3010

120 sec

Normal



6

5/4/3/5/4/3

3010

120 sec

Normal

B2. Leg extension

----

6

8 - 10

3010

120 sec

Normal


Alone

4

4-6

3010

120 sec

Normal

Treadmill

Alone

1

35 minutes

3.2 – 3.4 mph - - - -



Organization

Sets



6

Reps

Tempo

Rest

Technique


90 sec

Explosive

6-8

2011

90 sec

Normal



5/4/3/5/4/3 3010

90 sec

Normal


----

6

6-8

2011

90 sec

Normal

C1. Push press


4-6

Explosive

90 sec

Explosive

C2. Standing curl

----

6-8

3010

90 sec

Normal


Organization Alone

4

Sets

Intense portion

Relax portion

14-17

30 sec

30 sec



Organization Alone

Exercise

Sets

Intense portion

Relax portion

14-17

30 sec

30 sec

Organization

Sets

Reps

Tempo

Rest

Technique


5

10-12

3021

none

Normal


----

5

Max

3021

45 sec

Normal


Superset

5

10-12

3022

none

Peak contraction

B2. Double crunches

----

5

Max

3021

45 sec

Normal


Organization

Sets

Reps

Tempo

Rest

Technique

A1. Back squat


6

3/2/1/3/2/1

3010

120 sec

Normal

A2. Standing calves

----

6

6-8

3010

120 sec

Normal

B1. Leg press


6

3/2/1/3/2/1

3010

120 sec

Normal

B2. Seated calves

----

6

10 - 12

3010

120 sec

Normal

C. Back squat

Alone

4

3-5

3010

120 sec

Normal

Treadmill

Alone

1

37 minutes

3.2 – 3.4 mph - - - -



Organization

Sets

Reps

Tempo

Rest

Technique

A1. Bench press


6

3/2/1/3/2/1

3010

90 sec

Normal

A2. Preacher curl

----

6

4-6

3010

90 sec

Normal



6

3/2/1/3/2/1

3010

90 sec

Normal

B2. Hammer curl

----

6

4-6

3010

90 sec

Normal

C1. Bench press


4

3-5

3010

90 sec

Normal

C2. Seated rowing

----

4

4-6

2012

90 sec

Peak contraction


Organization Alone

Sets

Intense portion

Relax portion

12-15

30 sec

30 sec



Organization Alone

Sets

Intense portion

Relax portion

14-17

30 sec

30 sec


Organization

Sets

Reps

Tempo

Rest

Technique



6

3/2/1/3/2/1

3010

120 sec

Normal

A2. Lying leg curl

----

6

4-6

3010

120 sec

Normal



6

3/2/1/3/2/1

3010

120 sec

Normal

B2. Leg extension

----

6

6-8

3010

120 sec

Normal


Alone

4

3-5

3010

120 sec

Normal

Treadmill

Alone

1

35 minutes

3.2 – 3.4 mph - - - -



Organization

Sets



6

Reps

Tempo

Rest

Technique


90 sec

Explosive

4-6

2011

90 sec

Normal



3/2/1/3/2/1 3010

90 sec

Normal


----

6

4-6

2011

90 sec

Normal

C1. Push press


3-5

Explosive

90 sec

Explosive

C2. Standing curl

----

4-6

3010

90 sec

Normal


Organization Alone

4

Sets

Intense portion

Relax portion

14-17

30 sec

30 sec



Organization Alone

Exercise

Sets

Intense portion

Relax portion

14-17

30 sec

30 sec

Organization

Sets

Reps

Tempo

Rest

Technique


5

10-12

3021

none

Normal


----

5

Max

3021

45 sec

Normal


Superset

5

10-12

3022

none

Peak contraction

B2. Double crunches

----

5

Max

3021

45 sec

Normal


Organization

Sets

Reps

Tempo

Rest

Technique

A1. Back squat


9

3/2/1/3/2/1/ 3010 3/2/1

120 sec

Normal

A2. Standing calves

----

9

4-6

3010

120 sec

Normal

Treadmill

Alone

1

40 minutes

3.2 – 3.4 mph - - - -



Organization

Sets

Reps

Tempo

Rest

Technique

A1. Bench press


9

3/2/1/3/2/1/ 3010 3/2/1

90 sec

Normal

A2. Seated rowing

----

9

4-6

90 sec

Peak contraction


Organization Alone

2012

Sets

Intense portion

Relax portion

15-20

30 sec

30 sec



Organization Alone

Sets

Intense portion

Relax portion

15-20

30 sec

30 sec


Organization

Sets

Reps

Tempo

Rest

Technique



9

3/2/1/3/2/1/ 3010 3/2/1

120 sec

Normal

A2. Lying leg curl

----

9

3-5

3010

120 sec

Normal

Treadmill

Alone

1

40 minutes

3.2 – 3.4 mph - - - -



Organization




Sets

Organization Alone

9

Reps

Tempo

Rest

Technique

3/2/1/3/2/1 Explosive /3/2/1

90 sec

Explosive

3-5

90 sec

Normal

2011

Sets

Intense portion

Relax portion

15-20

30 sec

30 sec



Exercise

Organization Alone

Organization

Sets

Intense portion

Relax portion

14-17

30 sec

30 sec

Sets

Reps

Tempo

Rest

Technique


5

10-12

3021

none

Normal


----

5

Max

3021

45 sec

Normal


Superset

5

10-12

3022

none

Peak contraction

B2. Double crunches

----

5

Max

3021

45 sec

Normal


DIET WEEKS 5 – 8 (targeted carbs intake) Note: I am not giving you specific food choices but rather portions of each category of food. The table provided gives you the appropriate food choice and the size of one portion. You can make up your meals by picking any food you want in the list as long as you respect the prescribed number of portion for each meal. Individuals who are under 150lbs Meal / Time













Protein powder 2 scoops SURGE RECOVERY* 1 scoop Fruit – 1 portion Glutamine 20g

Before bed


*Note that if you do not have SURGE RECOVERY available, you an use 1 scoop of powdered Gatorade and 10g of BCAAs Individuals who are between 150 and 185lbs Meal / Time













Protein powder 2 scoops SURGE RECOVERY* 2 scoops Fruit – 1 portion Glutamine 20g

Before bed


*Note that if you do not have SURGE RECOVERY available, you an use 2 scoops of powdered Gatorade and 15g of BCAAs
















Before bed


*Note that if you do not have SURGE RECOVERY available, you an use 2 scoops of powdered Gatorade and 15g of BCAAs Individuals who are over 225lbs Meal / Time














Before bed




SUPPLEMENTS WEEKS 5 - 8 OPTION 1 (BEST)


OPTION 3 (MINIMUM)

BREAKFAST

5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 5g creatine 4-5g beta-alanine 3-5g leucine

5g fish oil 2 caps Multi-intense by Poliquin 5g creatine 3-5g leucine 4-5g beta-alanine


LUNCH

5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 4-5g beta-alanine 3-5g leucine

5g fish oil 2 caps Multi-intense by Poliquin 3-5g leucine 4-5g beta-alanine

5g fish oil

SUPPER

5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 3-5g leucine 4-5g beta-alanine 5g glycine

5g fish oil 2 caps Multi-intense by Poliquin 3-5g leucine 4-5g beta-alanine

5g fish oil

PRE-WORKOUT

1 scoop SURGE WORKOUT FUEL 10g BCAA 4-5g beta-alanine 5g creatine

1 scoop whey isolate 10g BCAA 5g creatine 4-5g beta-alanine


POST-WORKOUT

SEE DIET

SEE DIET

SEE DIET

BEFORE BED

5g fish oil 5g glycine 20g glutamine ZMA




PHASE III (weeks 9-10) Open the Gates of Hell!!! (2 weeks all out fat loss blitzkrieg) Our body transformation comes to an end; sadly this also means that it's crunch time! We initiated our transformation project by a fat loss blitz, the get the body into high ''fat burning gear''. We then focused on maintaining and even gaining muscle mass while losing fat progressively during phase II. It's now time to shift things up into high gear once again. As I mentioned earlier, it is possible to use a very intense period of caloric reduction without risking muscle loss or other negative impacts. That's what we accomplished during the first two weeks of this program. We then stabilized the body by maintaining or even increasing muscle mass (thus preventing metabolic downregulation). If you did things according to plan you should not be suffering any ill-effect from dieting at this point. This indicates that you are capable of tolerating yet another short fat loss blitz. That's what this phase will be about. Simply put, over these next two weeks you will enter a state of transient overtraining and undereating. At the conclusion of these 2 weeks you should feel like crying all the time and your strength migth be down somewhat. You'll also be a lot lighter, mostly from fat loss. Despite how bad you are feeling, don't panic. At the end of the those two weeks we will use a 2 weeks peaking phase (weeks 11 and 12). This peaking or surcompensation week should allow you to actually put on a significant amount of muscle mass while becoming slightly leaner and all that, while eating everything in sight! But prior to that feast, we must first go through this upcoming blitzkrieg unharmed! This phase is designed to include 2 days of two-a-days workouts and 3 days of once-a-day workout. Are you up to it?


PHASE III – FAT LOSS BLITZKRIEG – WEEKS 9-10 Training split Monday AM: Chest/Back heavy + steady state cardio Monday PM: Chest/Back volume Tuesday AM: Lower body heavy + steady state cardio Tuesday PM: Lower body volume Wednesday: Intervals Thursday: Biceps/Triceps + intervals Friday: Steady state cardio Saturday: Shoulders + intervals Sunday: OFF Week 9 – Monday AM – Chest/Back heavy Exercise Organization Sets

Reps

Tempo

Rest

Technique

A1. Bench press


5

Cluster 5

3010

120 sec

Cluster 5

A2. Barbell rowing

----

5

3 – 5 +RP

2012

120 sec

Rest pause



5

5/43/2/1

3010

90 sec

Normal

B2. Lat pulldown

----

5

5/4/3/2/1

2012

90 sec

Peak contraction

Treadmill

Alone

1

40 minutes

3.2 – 3.4 mph - - - -


Cluster 5 = 1 rep, rest 10 sec., 1 rep, rest 10 sec., 1 rep, rest 10 sec., 1 rep, rest 10 sec., 1 rep Rest/Pause = Perform 3-5 reps to failure, rest 10 seconds and perform additional reps to failure

Week 9 – Monday PM – Chest/Back volume Exercise Organization Sets

Reps

Tempo

Rest

Technique

A1. DB bench press


5

10 - 12

3010

75 sec

Normal

A2. 1-arm DB rowing

----

5

10 - 12/arm 2012

75 sec

Peak contraction

B1. Incline bench press


4

12 - 15

3010

60 sec

Normal

B2. Seated rowing

----

4

12 – 15

2012

60 sec

Peak contraction

C1. DB flies


3

15 - 20

3020

45 sec

Normal

C2. Rear delts raise

----

3

15 - 20

2012

45 sec

Peak contraction


Week 9 – Tuesday AM – Lower body heavy Exercise Organization Sets

Reps

Tempo

Rest

Technique

A1. Back squat


5

Cluster 5

3010

120 sec

Cluster 5

A2. Leg curl

----

5

3 – 5 +RP

2012

120 sec

Rest pause

B1. Sumo deadlift


5

Cluster 5

3010

120 sec

Cluster 5

B2. Leg extension

----

5

3 – 5 +RP

2012

120 sec

Rest pause

Treadmill

Alone

1

40 minutes

3.2 – 3.4 mph - - - -



Week 9 – Tuesday PM – Lower body volume Exercise Organization Sets

Reps

Tempo

Rest

Technique

A1. Bulgarian split squat


5

10 - 12/leg

3010

75 sec

Normal

A2. Single leg curl

----

5

8 - 10/leg

2012

75 sec

Peak contraction

B1. Long-step lunges


4

10 - 12/leg

2010

60 sec

Normal

B2. Single leg extension

----

4

12 – 15/leg

2012

60 sec

Peak contraction

C1. Leg press


3

15 - 20

3020

45 sec

Normal

C2. Seated calves

----

3

15 - 20

2012

45 sec

Peak contraction


Exercise

Organization Alone

Organization

Sets

Intense portion

Relax portion

15-20

30 sec

30 sec

Sets

Reps

Tempo

Rest

Technique


5

10-12

3021

none

Normal


----

5

Max

3021

45 sec

Normal


Superset

5

10-12

3022

none

Peak contraction

B2. Double crunches

----

5

Max

3021

45 sec

Normal


Week 9 – Thursday – B iceps/Triceps Exercise Organization

Sets

A1. ½ bench press (rack)


5

4-6

3010

75 sec

Normal

A2. Preacher curl

----

5

4-6

3010

75 sec

Normal



4

6-8

3010

60 sec

Normal

B2. Hammer curl

----

4

6-8

3010

60 sec

Normal

C1. Dips


3

8 - 10

3010

45 sec

Normal

3

8 -10

3010

45 sec

Normal

C2. Reverse preacher curl - - - -


Organization Alone

Reps

Tempo

Rest

Technique

Sets

Intense portion

Relax portion

15-20

30 sec

30 sec

Week 9 – Friday – Steady state cardio Equipment Treadmill

Organization Alone

Sets 1

Time

Speed

45 minutes

Rest

3.2 – 3.4 mph - - - -

Intensity 8 to 10 deg. Incline

Week 9 – Saturday – Shoulders Exercise Organization

Sets

A1. Push press


5

4-6

Explosive

90 sec

Explosive

A2. Power upright row

----

5

4-6

Explosive

90 sec

Explosive

B1. Seated DB press


4

6-8

3010

60 sec

Normal

B2. Barbell shrugs

----

4

6-8

3010

60 sec

Normal

C1. DB lateral raise


3

8 - 10

3010

45 sec

Normal


----

3

8 -10

3010

45 sec

Normal


Organization Alone

Reps

Tempo

Rest

Technique

Sets

Intense portion

Relax portion

15-20

30 sec

30 sec


Week 10 – Monday AM – Chest/Back heavy Exercise Organization Sets

Reps

Tempo

Rest

Technique

A1. Bench press


5

Cluster 5

3010

120 sec

Cluster 5

A2. Barbell rowing

----

5

3 – 5 +RP

2012

120 sec

Rest pause

B1. Decline bench


5

5/43/2/1

3010

90 sec

Normal

B2. Lat pulldown parallel - - - -

5

5/4/3/2/1

2012

90 sec

Peak contraction

Treadmill

1

45 minutes

3.2 – 3.4 mph - - - -

Alone



Week 10 – Monday PM – Chest/Back volume Exercise Organization Sets

Reps

Tempo

Rest

Technique

A1. Incline DB press


5

10 - 12

3010

75 sec

Normal

A2. 1-arm cable rowing

----

5

10 - 12/arm 2012

75 sec

Peak contraction

B1. Push ups


4

maximum

3010

60 sec

Normal

B2. Seated rowing

----

4

12 – 15

2012

60 sec

Peak contraction



3

15 - 20

3020

45 sec

Normal

C2. Seated row to neck

----

3

15 - 20

2012

45 sec

Peak contraction

Week 10 – Tuesday AM – Lower body heavy Exercise Organization Sets

Reps

Tempo

Rest

Technique

A1. Back squat wide stance


Cluster 5

3010

120 sec

Cluster 5

A2. Leg curl

----

3 – 5 +RP 2012

120 sec

Rest pause

B1. Deadlift


Cluster 5

3010

120 sec

Cluster 5

B2. Leg extension

----

5

3 – 5 +RP 2012

120 sec

Rest pause

Treadmill

Alone

1

40 minutes

5

3.2 – 3.4 mph - - - -




Week 10 – Tuesday PM – Lower body volume Exercise Organization Sets

Reps

Tempo

Rest

Technique

A1. Step-up


5

10 - 12/leg

3010

75 sec

Normal

A2. Single leg back extension

----

5

8 - 10/leg

2012

75 sec

Peak contraction



4

10 - 12

2010

60 sec

Normal

B2. Hack squat

----

4

12 – 15

2010

60 sec

Normal

C1. Single leg press


3

15 - 20/leg

3020

45 sec

Normal

C2. Seated calves

----

3

15 - 20

2012

45 sec

Peak contraction


Organization Alone

Exercise

Sets

Intense portion

Relax portion

17-22

30 sec

30 sec

Organization

Sets

Reps

Tempo

Rest

Technique


5

10-12

3021

none

Normal


----

5

Max

3021

45 sec

Normal


Superset

5

10-12

3022

none

Peak contraction

B2. Double crunches

----

5

Max

3021

45 sec

Normal

Week 10 – Thursday – B iceps/Triceps Exercise Organization

Sets

A1. ½ bench press (rack)


5

4-6

3010

75 sec

Normal

A2. Standing bar curl

----

5

4-6

3010

75 sec

Normal

B1. Decline close-grip


4

6-8

3010

60 sec

Normal

B2. Zottman curl

----

4

6-8

3010

60 sec

Normal

C1. Nosebreaker


3

8 - 10

3010

45 sec

Normal

C2. Seated DB curl

----

3

8 -10

3010

45 sec

Normal


Organization Alone

Reps

Tempo

Rest

Technique

Sets

Intense portion

Relax portion

17-22

30 sec

30 sec


Week 10 – Friday – Steady state cardio Equipment Treadmill

Organization Alone

Sets 1

Time

Speed

47 minutes

Rest

3.2 – 3.4 mph - - - -

Intensity 8 to 10 deg. Incline

Week 10 – Saturday – Shoulders Exercise Organization

Sets

A1. Seated bar press


5

4-6

3010

90 sec

Normal

A2. Upright row

----

5

4-6

2012

90 sec

Peak contraction

B1. Standing DB press


4

6-8

3010

60 sec

Normal

B2. DB shrugs

----

4

6-8

2012

60 sec

Peak contraction

C1. Cable lateral raise


3

8 - 10

3010

45 sec

Normal

C2. DB front raise

----

3

8 -10

3010

45 sec

Normal


Organization Alone

Reps

Tempo

Rest

Technique

Sets

Intense portion

Relax portion

17-22

30 sec

30 sec


DIET WEEKS 9 – 10 (heavy caloric restriction blitz) Note: I am not giving you specific food choices but rather portions of each category of food. The table provided gives you the appropriate food choice and the size of one portion. You can make up your meals by picking any food you want in the list as long as you respect the prescribed number of portion for each meal. Individuals who are under 150lbs Meal / Time














Before bed
















Before bed

















Before bed
















Before bed





OPTION 3 (MINIMUM)

BREAKFAST




LUNCH



5g fish oil

SUPPER



5g fish oil

PRE-WORKOUT



POST-WORKOUT

SEE DIET

SEE DIET

SEE DIET

BEFORE BED


5g fish oil ZMA

5g fish oil ZMA


PHASE IV (weeks 11-12) Peaking At the conclusion of the preceding blitz you should be run down, tired, edgy and underfed. No problem! You're about to experience a serious anabolic rebound that will leave you more muscular and leaner than ever! The whole peaking process is based on the overreaching/overcompensation phenomenon that has been used in high level sports for decades. Simply put you ''overstress'' the body over a short period of time (10-14 days) then you give it a relative rest while increasing food intake to allow the body to recover and surcompensate. Athletes have been using this technique for years in the form of training camps or hell weeks. 3-4 weeks prior to a big event they would almost double their training volume while maintaining intensity. They would do this for 10-14 days after which they would taper their training volume, doing only maintenance work for the last week prior to the event. This allowed them to reach peak performance shape on schedule. Bodybuilders have also been doing this, although by accident. It is well known in bodybuilding circles that the period after a competition is the time where you can put on the most muscle mass. Why? Because you've been starving yourself for weeks, and chances are that the 2-3 weeks prior to the show you kicked everything up a notch in terms of training and diet. Then, when the show is over you drastically jack up your food intake and reduce cardio and even cut back on weight training some. The result is that you can pile on a ton of muscle in a very short period of time without getting fatter. This is the basis behind this peaking phase. We just completed a blitz and the body is in need of rest and food. We will provide that during the first week of this peaking phase. In fact the first week is all about surcompensation: lots of rest, lots of food... lots of growing! The second week will be devoted to flushing the extra water gain that will come with the territory of anabolic eating. At the end of the first week you might look bloated. Don't panic, you are not fatter; you are simply holding more water than the ocean. This is because of the drastically jacked up carbs intake of the first peaking week (each gram of carbs is stored with 2.7g of water). In the second peaking week we will drop carbs again to flush out the water, leaving you with more muscle and probably less fat than you started with. So let's close this deal!


PHASE IVA – SURCOMPENSATION– WEEK 11 Training split Monday: Chest/Back Tuesday: OFF Wednesday: Lower body Thursday: OFF Friday: Arms and Shoulders Saturday: OFF Sunday: OFF Week 11 – Monday – Chest/Back Exercise Organization

Sets

A1. Floor press


5

4-6

3010

90 sec

Normal

A2. Seated rowing

----

5

6-8

2012

90 sec

Peak contraction

B1. Cable flies


5

8 - 10

3010

75 sec

Normal

B2. Lat pulldown

----

5

8 - 10

2012

75 sec

Peak contraction

Reps

Tempo

Rest

Technique

Week 11 – Wednesday – Lower body Exercise Organization

Sets

A1. Back squat


5

4-6

3010

90 sec

Normal

A2. Leg curl

----

5

6-8

2012

90 sec

Peak contraction



5

8 - 10

3010

75 sec

Normal

B2. Leg extension

----

5

8 - 10

2012

75 sec

Peak contraction

Week 11 – Friday – Arms and shoulders Exercise Organization Sets

Reps

Reps

Tempo

Tempo

Rest

Rest

Technique

Technique

A1. Push press


5

4-6

3010

90 sec

Normal

A2. Lateral raise

----

5

8 - 10

2010

90 sec

Normal



5

6-8

3010

75 sec

Normal

B2. Preacher curl

----

5

8 - 10

3010

75 sec

Normal


DIET WEEK 11 (glycogen loading) Individuals who are under 150lbs Meal / Time



Protein – 3 portions Fruit – 1 portion Low glycemic carbs – 1 portion




Protein – 3 portions Low glycemic carbs – 1 portion Green veggies






Protein powder 2 scoops SURGE RECOVERY* 1 scoop Fruit – 1 portion Glutamine 20g

Before bed


*Note that if you do not have SURGE RECOVERY available, you an use 1 scoop of powdered Gatorade and 10g of BCAAs Individuals who are between 150 and 185lbs Meal / Time














Before bed









Protein – 3 portions Fruit – 2 portions Green veggies


Protein – 3 portions Low glycemic carbs – 2 portions Green veggies







Before bed


*Note that if you do not have SURGE RECOVERY available, you an use 2 scoops of powdered Gatorade and 15g of BCAAs Individuals who are over 225lbs Meal / Time





Protein – 3 portions Fruit – 2 portions Green veggies









Before bed




SUPPLEMENTS WEEK 11 OPTION 1 (BEST)


OPTION 3 (MINIMUM)

BREAKFAST




LUNCH



5g fish oil

SUPPER



5g fish oil

PRE-WORKOUT



POST-WORKOUT

SEE DIET

SEE DIET

SEE DIET

BEFORE BED


5g fish oil ZMA

5g fish oil ZMA

"

NOTE: ADD TWO TABLESPOONS OF VEGETABLE GLYCERINE TO EACH CREATINE INTAKE


PHASE IVB – WATER FLUSHING– WEEK 12 Training split Monday: Whole body + steady state cardio Tuesday: Intervals Wednesday: Whole body + steady state cardio Thursday: Intervals Friday: Whole body + steady state cardio Saturday: Intervals Sunday: OFF TAKE A WEEK OFF YOU EARNED IT!!! Week 12 – Monday – Whole body Exercise Organization

Sets

A. Back squat

Alone

5

4-6

3010

120 sec

Normal

B. Romanian deadlift

Alone

5

4-6

3010

120 sec

Normal

C. Bench press

Alone

5

4-6

3010

120 sec

Normal

D. Chin-up (or lat pulldown) Alone

5

4-6

2012

120 sec

Peak contraction

E. Push press

Alone

3

4-6

Explosive

120 sec

Explosive

Treadmill

Alone

1

30 minutes

3.2 – 3.4 mph - - - -

Reps

Tempo

Rest

Technique


Week 12 – Tuesday – Intervals Exercise Organization

Sets

Intense portion

Relax portion

Elliptical trainer

17-22

30 sec

30 sec

Alone

Week 12 – Wednesday – Whole body Exercise Organization

Sets

Reps

Tempo

Rest

Technique

A1. Leg press


8 - 10

3010

120 sec

Normal

A2. Leg curl

----

6-8

3010

120 sec

Normal

B1. Back extension


12 - 15

3010

90 sec

Normal

B2. Short step lunges

----

10 - 12

2010

90 sec

Normal

C1. Incline DB press


8 - 10

3010

90 sec

Normal

C2. Seated rowing

----

4

8 - 10

2012

90 sec

Peak contraction

D1. Incline close-grip

D1/D2 back and forth 3

8 - 10

3010

75 sec

Normal

D2. Hammer curl

----

3

8 - 10

3010

75 sec

Normal

Treadmill

Alone

1

30 minutes

3.2 – 3.4 mph - - - -

4 3



Week 12 – Thursday – Intervals Exercise Organization

Sets

Intense portion

Relax portion

Elliptical trainer

17-22

30 sec

30 sec

Alone

Week 12 – Friday – Whole body Exercise Organization

Sets

A1. Short step lunges

Circuit

5

10 - 12/leg 3010

30 sec

Normal

A2. DB bench press

----

5

10 -12

3010

30 sec

Normal

A3. DB romanian deadlift

----

5

10 - 12

3010

30 sec

Normal

A4. DB shoulder press

----

5

10 - 12

3010

30 sec

Normal

A5. DB bent over row

----

5

10 - 12

3010

30 sec

Normal

Treadmill

Alone

1

30 minutes

3.2 – 3.4 mph - - - -

Reps

Tempo

Rest

Technique


Week 12 – Saturday – Intervals Exercise Organization

Sets

Intense portion

Relax portion

Elliptical trainer

17-22

30 sec

30 sec

Alone


DIET WEEK 12 Note: I am not giving you specific food choices but rather portions of each category of food. The table provided gives you the appropriate food choice and the size of one portion. You can make up your meals by picking any food you want in the list as long as you respect the prescribed number of portion for each meal. Individuals who are under 150lbs Meal / Time














Before bed


Individuals who are between 150lbs and 185lbs Meal / Time














Before bed

















Before bed
















Before bed



SUPPLEMENTS WEEK 12 " " " "

Drop all supplements except your post-workout nutrition. Use 2 servings of a natural diuretic like Taraxatone per day Each nigh soak in a super hot bath to which you add 400g of Epsom Salts Ingest 3 x 1000mg of vitamin C per day


MEASURES OF PROGRESSION Week 1

Week 2

Week 3

Week 4

Body weight (lbs) Waist (inches) Right arm (inches) Left arm (inches) Right leg (inches) Left leg (inches) Chest (inches) Body fat % (if available) Resting heart rate Morning temperature Bench max Squat max Deadlift max


Week 6

Week 7

Week 8




Week 10

Week 11

Week 12



Annexes Food list Exercises illustrations !

!


DIET FOOD LIST Number in the parenthesis = 1 portion Dairy

Protein -

Chicken (75g) Turkey (75g) Wild meat (75g) Extra-lean beef (50g) Tuna (75g) Salmon (75g) Shrimps (75g) Lobster (75g) Egg whites (3) Whole eggs (1) Pork (50g) Sole (75g) Tilapia (75g) Truit (75g) Ham (50g)

-

Green veggies (at will)

Fat -

Fish oil (3g/3 caps) All-natural peanut butter (1 tablespoon) Almond butter (1 tablespoon) Avocado (1/2) Almonds (25g) Nuts (25g) Butter (1 tablespoon) Mayonaise (1 tablespoon) Coconut oil/for cooking (1 tablespoon) Olive oil (1 tablespoon)

-

Pear (1) Apple (1) Kiwi (1) Grapefruit (1) Orange (1) Tangerine (2) Peach (1) Grapes (150g) Cherries (150g) Strawberries (150g) Raspberries (150g) Blackberries (150g) Blueberries (150g) Pineapple (150g)

Lettuce (any type) Brussel sprouts Broccoli Asparagus Celery Cucumbers

Low glycemic carbs

Fruits -

Fat-free yogurt no sugar added (100-125g) 1% milk (100ml) Skim milk (150ml) 4% fat cheese (40g) 18-25% fat cheese (25g) Cottage cheese 1% fat (75g)

-

Sweet potatoe (1) Basmatti rice (¼ of a cup) Whole wheat pasta (¼ of a cup) Natural oatmeal (¼ of a cup) Rye bread (1 slice) Kamut bread (1 slice) Ezekiel bread ( 1 slice)


DIET GUIDELINES "

The diet provided with each phase is to be followed exactly as given 6 days out of 7. The seventh day (Sunday) you have ONE cheat meal (the rest of the day you follow the regular diet) and it should be the last meal of the day.

"

If you do not have a workout, simply do not ingest the post-workout drink. Do not substitute it with anything else.

"

Post-workout drinks are for after strength workouts only, not interval sessions.

"

The only seasonings you can use are: spices, salt, pepper, mustard, soy sauce, stevia and splenda NOTHING ELSE!!!

"

DO NOT drink any liquid containing calories except for your shake and occasional glass of milk (following the plan). No juice, soft drink, regular energy drink, V8, Gatorade and the likes, etc.

"

You can only drink water, green tea, coffee, Crystal light, diet soft drink, flavored water (as long as it doesn't have any calories).

"

DO NOT ingest ''frankenstein foods'' . By that I mean foods that are sugary (cookies, candy, chocolate bars, etc.) that are touted as being ''sugar free'' or with ''no sugar added'', or with ''low impact carbs''. THERE IS NO SUCH THING AS FREE FOOD.


EXERCISES CHEST Dumbbell bench press

Incline DB press

Dumbbell flies

Decline bench press

Bench press

Incline bench press


BACK 1-arm Dumbbell rowing

1-arm pulldown

Chin-up

Lat pulldown

Seated rowing

Barbell rowing

1-arm cable rowing


LOWER BODY Back squat

Leg press

Leg extension

Single leg extension

Lunges

Bulgarian squat

Romanian deadlift

Leg curl


SHOULDERS Push press

DB shoulder press

Cable lateral raise

Barbell front raise

DB lateral raise

DB front raise

Upright rowing


TRICEPS Close-grip bench press

½ close-grip bench

Overhead triceps extension

Incline close grip bench

Nosebreaker

Rope triceps extension

Decline close-grip bench


BICEPS Preacher curl

Seated DB curl

Overhead triceps extension

Standing barbell curl

Reverse preacher curl


Get Jacked Fast

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