christian thibaudeau - get jacked... fast

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GET JACKED ... FAST Your complete body transformation guide

12 weeks periodized training, nutrition and supplementation program

by Coach Christian Thibaudeau


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

C2. Standing calves raise - - - - 3 8-10 2212 60 sec Peak contraction

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 Organization Sets Reps Tempo Rest Technique A1. Push press A1/A2 back and forth 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 B1/B2 back and forth 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 Organization Sets Intense portion Relax portion Elliptical trainer Alone 10-12 15 sec 45 sec

Exercise 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 A1/A2 back and forth 4 15-20 3010 75 sec Stutter reps

A2. Back extension - - - - 4 15-20 3010 75 sec Slow eccentrics

B1. Bulgarian split squat B1/B2 back and forth 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 C1/C2 back and forth 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 A1/A2 back and forth 5 6-8 See technique 75 sec Burns

A2. Lat-pulldown - - - - 5 6 See technique 75 sec Iso-dynamic

B1. DB bench press B1/B2 back and forth 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 A1/A2 back and forth 5 6-8 3010 75 sec Stutter reps

A2. Leg curl - - - - 5 6-8 5010 75 sec Slow eccentrics

B1. Romanian deadlift B1/B2 back and forth 5 6-8 3010 75 sec Stutter reps

B2. Leg extension - - - - 5 10-12 3012 75 sec Peak contraction

C1. Long step lunges C1/C2 back and forth 4 10-12/leg 2010 60 sec Normal

C2. Standing calves raise - - - - 4 8-10 2212 60 sec Peak contraction

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 Organization Sets Reps Tempo Rest Technique A1. Push press A1/A2 back and forth 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 B1/B2 back and forth 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



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






B2. Double crunches - - - - 5 Max 3021 45 sec Normal


Week 2 – Thursday – Lower body

Exercise Organization Sets Reps Tempo Rest Technique A1. Leg press A1/A2 back and forth 5 15-20 3010 75 sec Stutter reps

A2. Back extension - - - - 5 15-20 3010 75 sec Slow eccentrics

B1. Bulgarian split squat B1/B2 back and forth 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 C1/C2 back and forth 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 A1/A2 back and forth 5 6-8 See technique 75 sec Burns

A2. Lat-pulldown - - - - 5 6 See technique 75 sec Iso-dynamic

B1. DB bench press B1/B2 back and forth 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) Protein – 3 portions Fat – 1 portion Green veggies

PM Snack (2-3 hours after lunch) Protein – 2 portions Green veggies

Supper (2-3 hours after snack) Protein – 3 portions Fat – 1 portion Green veggies

Post-workout (only after weight sessions) Protein powder 2 scoops Glutamine 20g

Before bed Protein – 2 portions Green veggies

Individuals who are between 150 and 185

Meal / Time Food category and portion



Green veggies







Individuals who are between 185 and 225 Meal / Time Food category and portion



Green veggies






Individuals who are over 225lbs




Green veggies







DIET FOOD LIST Number in the parenthesis = 1 portion

Protein Dairy

- 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)

- 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)

Fat Green veggies (at will)

- 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)

- Lettuce (any type) - Brussel sprouts - Broccoli - Asparagus - Celery - Cucumbers

Fruits Low glycemic carbs

- 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)

- 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 10g BCAA 5g creatine

1 scoop whey isolate 10g BCAA 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 A1/A2 back and forth 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 B1/B2 back and forth 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 C1/C2 back and forth 4 10-12 5010 60 sec Slow eccentrics

C2. Hammer curl - - - - 4 10-12 3020 60 sec Normal



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 A1/A2 back and forth 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 B1/B2 back and forth 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 C1/C2 back and forth 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







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) A1/A2 back and

forth 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 B1/B2 back and forth

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 C1/C2 back and forth

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



Week 3 – Friday – Shoulders

Exercise Organization Sets Reps Tempo Rest Technique A1. Push press A1/A2 back and forth 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 B1/B2 back and forth 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 C1/C2 back and forth 4 10-12 3020 60 sec Normal

C2. Barbell front raise - - - - 4 10-12 3020 60 sec Normal



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






A2. Preacher curl - - - - 6 6/4/2/6/4/2 5010 75 sec Slow eccentrics


B2. Reverse preacher curl - - - - 6 8/6/4/8/6/4 5010 75 sec Slow eccentrics

C1. Decline DB flies C1/C2 back and forth 4 8-10 5010 60 sec Slow eccentrics

C2. Hammer curl - - - - 4 8-10 3020 60 sec Normal



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

Week 4 – Tuesday – Lower body


A2. Standing calves - - - - 6 6-8 2212 75 sec Peak contraction

B1. Sumo deadlift B1/B2 back and forth 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 C1/C2 back and forth 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








Week 4 – Thursday – Back/Triceps

Exercise Organization Sets Reps Tempo Rest Technique A1. Pull ups (or pulldown) A1/A2 back and

forth 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 B1/B2 back and forth

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 C1/C2 back and forth

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

Exercise Organization Sets Intense portion Relax portion Elliptical trainer Alone 12-15 30 sec 30 sec Week 4 – Friday – Shoulders


A2. Upright rowing - - - - 6 6/4/2/6/4/2 3012 75 sec Peak contraction

B1. Seated DB press B1/B2 back and forth 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 C1/C2 back and forth 4 8-10 3020 60 sec Normal

C2. Barbell front raise - - - - 4 8-10 3020 60 sec Normal



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


Breakfast / Upon rising Protein – 3 portions Fruit – 1 portion Green veggies


Green veggies




Post-workout (only after weight sessions) Protein powder 2 scoops Fruit - 1 portion Glutamine 20g


Individuals who are between 150lbs and 185lbs



AM snack (3-4 hours after breakfast) Protein – 3 portions Dairy – 2 portions

Green veggies







Individuals who are between 185 and 225lbs Meal / Time Food category and portion



Green veggies





Before bed Protein – 2 portions Fat – 1 portion Green veggies





Green veggies







SUPPLEMENTS

WEEKS 3 – 4







5g fish oil



5g fish oil






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


A2. Standing calves - - - - 6 10 - 12 3010 120 sec Normal

B1. Leg press B1/B2 back and forth 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


Week 5 – Tuesday – Upper body/Horizontal


A2. Preacher curl - - - - 6 8 - 10 3010 90 sec Normal

B1. Close-grip bench B1/B2 back and forth 6 6/5/4/6/5/4 3010 90 sec Normal

B2. Hammer curl - - - - 6 8 - 10 3010 90 sec Normal

C1. Bench press C1/C2 back and forth 4 6 - 8 3010 90 sec Normal

C2. Seated rowing - - - - 4 8 - 10 2012 90 sec Peak contraction



Week 5 – Wednesday – Intervals

Exercise Organization Sets Intense portion Relax portion Elliptical trainer Alone 12-15 30 sec 30 sec Week 5 – Thursday – Deadlift dominant

Exercise Organization Sets Reps Tempo Rest Technique A1. Deadlift (or sumo) A1/A2 back and forth 6 6/5/4/6/5/4 3010 120 sec Normal

A2. Lying leg curl - - - - 6 8 - 10 3010 120 sec Normal

B1. Romanian deadlift B1/B2 back and forth 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


Week 5 – Friday – Upper body/Vertical


A2. Pull-ups (or pulldowns) - - - - 6 8 - 10 2011 90 sec Normal


B2. Single-arm pulldowns - - - - 6 8 - 10 2011 90 sec Normal

C1. Push press C1/C2 back and forth 4 6 - 8 Explosive 90 sec Explosive

C2. Standing curl - - - - 4 8 - 10 3010 90 sec Normal



Week 5 – Saturday – Intervals & abs





B2. Double crunches - - - - 5 Max 3021 45 sec Normal Week 6 – Monday – Squat dominant





C. Back squat Alone 4 4 - 6 3010 120 sec Normal
















B2. Leg extension - - - - 6 8 - 10 3010 120 sec Normal

C. Deadlift (or sumo) Alone 4 4 - 6 3010 120 sec Normal





















C. Back squat Alone 4 3 - 5 3010 120 sec Normal
















B2. Leg extension - - - - 6 6 - 8 3010 120 sec Normal

C. Deadlift (or sumo) Alone 4 3 - 5 3010 120 sec Normal

















Exercise Organization Sets Reps Tempo Rest Technique A1. Back squat A1/A2 back and forth 9 3/2/1/3/2/1/

3/2/1 3010 120 sec Normal




Exercise Organization Sets Reps Tempo Rest Technique A1. Bench press A1/A2 back and forth 9 3/2/1/3/2/1/

3/2/1 3010 90 sec Normal

A2. Seated rowing - - - - 9 4 - 6 2012 90 sec Peak contraction





Exercise Organization Sets Reps Tempo Rest Technique A1. Deadlift (or sumo) A1/A2 back and forth 9 3/2/1/3/2/1/

3/2/1 3010 120 sec Normal




Exercise Organization Sets Reps Tempo Rest Technique A1. Push press A1/A2 back and forth 9 3/2/1/3/2/1

/3/2/1 Explosive 90 sec Explosive




DIET WEEKS 5 – 8 (targeted carbs intake)





Green veggies




Post-workout (only after weight sessions) Protein powder 2 scoops SURGE RECOVERY* 1 scoop

Fruit – 1 portion Glutamine 20g


*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 Food category and portion Breakfast / Upon rising Protein – 3 portions

Fruit – 1 portion Green veggies


Green veggies




Post-workout (only after weight sessions) Protein powder 2 scoops SURGE RECOVERY* 2 scoops



*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 between 185 and 225lbs




Green veggies







*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




Green veggies









SUPPLEMENTS WEEKS 5 - 8


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



BEFORE BED 5g fish oil 5g glycine 20g glutamine ZMA

5g fish oil 5g glycine 20g glutamine ZMA

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 A1/A2 back and forth 5 Cluster 5 3010 120 sec Cluster 5

A2. Barbell rowing - - - - 5 3 – 5 +RP 2012 120 sec Rest pause

B1. Incline DB press B1/B2 back and forth 5 5/43/2/1 3010 90 sec Normal

B2. Lat pulldown - - - - 5 5/4/3/2/1 2012 90 sec Peak contraction


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 A1/A2 back and forth 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 B1/B2 back and forth 4 12 - 15 3010 60 sec Normal

B2. Seated rowing - - - - 4 12 – 15 2012 60 sec Peak contraction

C1. DB flies C1/C2 back and forth 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 A1/A2 back and forth 5 Cluster 5 3010 120 sec Cluster 5

A2. Leg curl - - - - 5 3 – 5 +RP 2012 120 sec Rest pause

B1. Sumo deadlift B1/B2 back and forth 5 Cluster 5 3010 120 sec Cluster 5

B2. Leg extension - - - - 5 3 – 5 +RP 2012 120 sec Rest pause



Week 9 – Tuesday PM – Lower body volume

Exercise Organization Sets Reps Tempo Rest Technique A1. Bulgarian split squat A1/A2 back and forth 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 B1/B2 back and forth 4 10 - 12/leg 2010 60 sec Normal

B2. Single leg extension - - - - 4 12 – 15/leg 2012 60 sec Peak contraction

C1. Leg press C1/C2 back and forth 3 15 - 20 3020 45 sec Normal

C2. Seated calves - - - - 3 15 - 20 2012 45 sec Peak contraction








Week 9 – Thursday – B iceps/Triceps

Exercise Organization Sets Reps Tempo Rest Technique A1. ½ bench press (rack) A1/A2 back and forth 5 4 - 6 3010 75 sec Normal


B1. Close-grip bench B1/B2 back and forth 4 6 - 8 3010 60 sec Normal


C1. Dips C1/C2 back and forth 3 8 - 10 3010 45 sec Normal

C2. Reverse preacher curl - - - - 3 8 -10 3010 45 sec Normal

Exercise Organization Sets Intense portion Relax portion Elliptical trainer Alone 15-20 30 sec 30 sec Week 9 – Friday – Steady state cardio

Equipment Organization Sets Time Speed Rest Intensity Treadmill Alone 1 45 minutes 3.2 – 3.4 mph - - - - 8 to 10 deg. Incline Week 9 – Saturday – Shoulders

Exercise Organization Sets Reps Tempo Rest Technique A1. Push press A1/A2 back and forth 5 4 - 6 Explosive 90 sec Explosive

A2. Power upright row - - - - 5 4 - 6 Explosive 90 sec Explosive

B1. Seated DB press B1/B2 back and forth 4 6 - 8 3010 60 sec Normal

B2. Barbell shrugs - - - - 4 6 - 8 3010 60 sec Normal

C1. DB lateral raise C1/C2 back and forth 3 8 - 10 3010 45 sec Normal

C2. Barbell front raise - - - - 3 8 -10 3010 45 sec Normal



Week 10 – Monday AM – Chest/Back heavy Exercise Organization Sets Reps Tempo Rest Technique

A1. Bench press A1/A2 back and forth 5 Cluster 5 3010 120 sec Cluster 5

A2. Barbell rowing - - - - 5 3 – 5 +RP 2012 120 sec Rest pause

B1. Decline bench B1/B2 back and forth 5 5/43/2/1 3010 90 sec Normal

B2. Lat pulldown parallel - - - - 5 5/4/3/2/1 2012 90 sec Peak contraction



Week 10 – Monday PM – Chest/Back volume

Exercise Organization Sets Reps Tempo Rest Technique A1. Incline DB press A1/A2 back and forth 5 10 - 12 3010 75 sec Normal

A2. 1-arm cable rowing - - - - 5 10 - 12/arm 2012 75 sec Peak contraction

B1. Push ups B1/B2 back and forth 4 maximum 3010 60 sec Normal

B2. Seated rowing - - - - 4 12 – 15 2012 60 sec Peak contraction

C1. Decline DB flies C1/C2 back and forth 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 A1/A2 back and forth 5 Cluster 5 3010 120 sec Cluster 5

A2. Leg curl - - - - 5 3 – 5 +RP 2012 120 sec Rest pause

B1. Deadlift B1/B2 back and forth 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 - - - - 8 to 10 deg. Incline



Week 10 – Tuesday PM – Lower body volume Exercise Organization Sets Reps Tempo Rest Technique

A1. Step-up A1/A2 back and forth 5 10 - 12/leg 3010 75 sec Normal

A2. Single leg back extension

- - - - 5 8 - 10/leg 2012 75 sec Peak contraction

B1. Romanian deadlift B1/B2 back and forth 4 10 - 12 2010 60 sec Normal

B2. Hack squat - - - - 4 12 – 15 2010 60 sec Normal

C1. Single leg press C1/C2 back and forth 3 15 - 20/leg 3020 45 sec Normal

C2. Seated calves - - - - 3 15 - 20 2012 45 sec Peak contraction






B2. Double crunches - - - - 5 Max 3021 45 sec Normal Week 10 – Thursday – B iceps/Triceps

Exercise Organization Sets Reps Tempo Rest Technique A1. ½ bench press (rack) A1/A2 back and forth 5 4 - 6 3010 75 sec Normal

A2. Standing bar curl - - - - 5 4 - 6 3010 75 sec Normal

B1. Decline close-grip B1/B2 back and forth 4 6 - 8 3010 60 sec Normal

B2. Zottman curl - - - - 4 6 - 8 3010 60 sec Normal

C1. Nosebreaker C1/C2 back and forth 3 8 - 10 3010 45 sec Normal

C2. Seated DB curl - - - - 3 8 -10 3010 45 sec Normal



Week 10 – Friday – Steady state cardio

Equipment Organization Sets Time Speed Rest Intensity Treadmill Alone 1 47 minutes 3.2 – 3.4 mph - - - - 8 to 10 deg. Incline Week 10 – Saturday – Shoulders

Exercise Organization Sets Reps Tempo Rest Technique A1. Seated bar press A1/A2 back and forth 5 4 - 6 3010 90 sec Normal

A2. Upright row - - - - 5 4 - 6 2012 90 sec Peak contraction

B1. Standing DB press B1/B2 back and forth 4 6 - 8 3010 60 sec Normal

B2. DB shrugs - - - - 4 6 - 8 2012 60 sec Peak contraction

C1. Cable lateral raise C1/C2 back and forth 3 8 - 10 3010 45 sec Normal

C2. DB front raise - - - - 3 8 -10 3010 45 sec Normal



DIET WEEKS 9 – 10 (heavy caloric restriction blitz)





Green veggies






Individuals who are between 150 and 185




Green veggies







Individuals who are between 185 and 225 Meal / Time Food category and portion



Green veggies










Green veggies







SUPPLEMENTS WEEKS 9 – 10







5g fish oil



5g fish oil






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


Exercise Organization Sets Reps Tempo Rest Technique A1. Floor press A1/A2 back and forth 5 4 - 6 3010 90 sec Normal

A2. Seated rowing - - - - 5 6 - 8 2012 90 sec Peak contraction

B1. Cable flies B1/B2 back and forth 5 8 - 10 3010 75 sec Normal

B2. Lat pulldown - - - - 5 8 - 10 2012 75 sec Peak contraction Week 11 – Wednesday – Lower body

Exercise Organization Sets Reps Tempo Rest Technique A1. Back squat A1/A2 back and forth 5 4 - 6 3010 90 sec Normal

A2. Leg curl - - - - 5 6 - 8 2012 90 sec Peak contraction

B1. Romanian deadlift B1/B2 back and forth 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 Tempo Rest Technique A1. Push press A1/A2 back and forth 5 4 - 6 3010 90 sec Normal

A2. Lateral raise - - - - 5 8 - 10 2010 90 sec Normal

B1. Close-grip bench B1/B2 back and forth 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


Breakfast / Upon rising Protein – 3 portions Fruit – 1 portion

Low glycemic carbs – 1 portion

AM snack (3-4 hours after breakfast) Protein – 2 portions Fruit – 1 portion Green veggies

Lunch (2-3 hours after snack) Protein – 3 portions Low glycemic carbs – 1 portion

Green veggies

PM Snack (2-3 hours after lunch) Protein – 2 portions Fruit – 1 portion Green veggies

Supper (2-3 hours after snack) Protein – 3 portions Low glycemic carbs – 1 portion

Green veggies

Post-workout (only after weight sessions) Protein powder 2 scoops SURGE RECOVERY* 1 scoop


Before bed Protein – 2 portions Fruit – 1 portion Green veggies

*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 Food category and portion Breakfast / Upon rising Protein – 3 portions

Fruit – 1 portion Low glycemic carbs – 1 portion

AM snack (3-4 hours after breakfast) Protein – 3 portions Fruit – 1 portion Green veggies

Lunch (2-3 hours after snack) Protein – 3 portions Low glycemic carbs – 1 portion

Green veggies


Supper (2-3 hours after snack) Protein – 3 portions Low glycemic carbs – 1 portion

Green veggies









AM snack (3-4 hours after breakfast) Protein – 3 portions Fruit – 2 portions

Green veggies

Lunch (2-3 hours after snack) Protein – 3 portions Low glycemic carbs – 2 portions

Green veggies


Supper (2-3 hours after snack) Protein – 3 portions Low glycemic carbs – 2 portions

Green veggies




*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




AM snack (3-4 hours after breakfast) Protein – 3 portions Fruit – 2 portions

Green veggies

Lunch (2-3 hours after snack) Protein – 3 portions Low glycemic carbs – 2 portions

Green veggies


Supper (2-3 hours after snack) Protein – 4 portions Low glycemic carbs – 2 portions

Green veggies






SUPPLEMENTS WEEK 11







5g fish oil



5g fish oil






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 Reps Tempo Rest Technique 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



Week 12 – Tuesday – Intervals

Exercise Organization Sets Intense portion Relax portion Elliptical trainer Alone 17-22 30 sec 30 sec Week 12 – Wednesday – Whole body

Exercise Organization Sets Reps Tempo Rest Technique A1. Leg press A1/A2 back and forth 4 8 - 10 3010 120 sec Normal

A2. Leg curl - - - - 4 6 - 8 3010 120 sec Normal

B1. Back extension B1/B2 back and forth 3 12 - 15 3010 90 sec Normal

B2. Short step lunges - - - - 3 10 - 12 2010 90 sec Normal

C1. Incline DB press C1/C2 back and forth 4 8 - 10 3010 90 sec Normal


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




Week 12 – Thursday – Intervals Exercise Organization Sets Intense portion Relax portion

Elliptical trainer Alone 17-22 30 sec 30 sec Week 12 – Friday – Whole body

Exercise Organization Sets Reps Tempo Rest Technique 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



Week 12 – Saturday – Intervals



DIET WEEK 12





Green veggies






Individuals who are between 150lbs and 185lbs




Green veggies










Green veggies










Green veggies







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

MEASURES OF PROGRESSION Week 5 Week 6 Week 7 Week 8 Body weight (lbs) Waist (inches) Right arm (inches) Left arm (inches) Right leg (inches) Left leg (inches) Chest (inches) Body fat % (if available)



MEASURES OF PROGRESSION

Week 9 Week 10 Week 11 Week 12 Body weight (lbs) Waist (inches) Right arm (inches) Left arm (inches) Right leg (inches) Left leg (inches) Chest (inches) Body fat % (if available)



Annexes

− Food list − Exercises illustrations


DIET FOOD LIST Number in the parenthesis = 1 portion

Protein Dairy

- 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)

- 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)

Fat Green veggies (at will)

- 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)

- Lettuce (any type) - Brussel sprouts - Broccoli - Asparagus - Celery - Cucumbers

Fruits Low glycemic carbs

- 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)

- 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 Bench press

Decline 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 Bulgarian squat

Lunges Romanian deadlift Leg curl


SHOULDERS

Push press

DB shoulder press DB lateral raise

Cable lateral raise DB front raise

Barbell front raise Upright rowing


TRICEPS

Close-grip bench press

½ close-grip bench Nosebreaker

Overhead triceps extension Rope triceps extension

Incline close grip bench Decline close-grip bench


BICEPS

Preacher curl

Seated DB curl Standing barbell curl

Overhead triceps extension Reverse preacher curl

christian thibaudeau - get jacked... fast

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