Table 1.
Workout schematic for weeks 1-8.
| Weeks 1-4 (no dietary intervention) | Weeks 5-8 (with dietary intervention) | |||||
|---|---|---|---|---|---|---|
| Day 1 (sets*target reps) | Day 2 | Day 3 | Day 1 | Day 2 | Day 3 | Day 4 |
|
Bench Press Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
Cable Cross-Over Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
Incline Bench Press Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
Bench Press Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
Incline DB Press Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
DB Flies Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
Skull Crushers Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
|
Triceps Pushdown Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
Seated Calf Raises Week 1&2: 2*25-30 Week 3: 3*15-20 Week 4: 4*10-14 |
Skull Crushers Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
Triceps Pushdown Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
Preacher Curls Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
Russian Twists Week 1&2: 3*20-30 Week 3: 3*15-20 Week 4: 4*10-14 |
Bent-over Rear Lateral Raises Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
|
DB Bent Over Row Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
1-Arm High Cable Curl Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
Wide-grip Pull-Down Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
Seated Cable Rows Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
Front Raises Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
1-Arm Cable Curls Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
Hip-thrusters Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
|
Barbell Curl Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
Deadlift Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
Straight Arm Pull-Down Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
Barbell Curl Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
Squat Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
1-Arm Cable Lateral Raises Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
Knee Raises Week 1&2: 3*25-30 Week 3: 3*25-30 Week 4: 3*25-30 |
|
Squat Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
Plank Week 1&2: 3*1 min Week 3: 3*1 min Week 4: 3*1 min |
Hip-thrusters Week 1&2: 3*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
Lying Leg Curls Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
Lat Pulldown Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
Deadlift Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
Cable Rotations Week 1&2: 3*20-30 Week 3: 3*15-20 Week 4: 4*10-14 |
|
Lying Leg Curls Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
Leg Press Calf Raises Week 1&2: 2*25-30 Week 3: 3*15-20 Week 4: 4*10-14 |
Russian Twists Week 1&2: 3*20-30 Week 3: 3*15-20 Week 4: 4*10-14 |
V-Ups Week 1&2: 3*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
Knee Tucks Week 1&2: 3*25-30 Week 3: 3*25-30 Week 4: 3*25-30 |
Reverse Grip Pulldown Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
Seated Leg Curls Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
|
DB Shoulder Press Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
Weighted Crunches Week 1&2: 3*15-19 Week 3: 3*15-20 Week 4: 4*6-8 |
Weighted Crunches Week 1&2: 3*25-30 Week 3: 3*15-20 Week 4: 4*6-8 |
DB Shoulder Press Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
3-way Calf Raises Week 1&2: 3*25-30 Week 3: 3*15-20 Week 4: 4*6-8 |
Oblique Crunches Week 1&2: 3*20-30 Week 3: 3*15-20 Week 4: 4*10-14 |
1-Arm Cable Front Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
|
Machine chest flies Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
Standing Pull-Down Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
DB Lateral Raise Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
Standing Calf Raises Week 1&2: 2*25-30 Week 3: 3*15-20 Week 4: 4*10-14 |
|||
|
DB Upright Rows Week 1&2: 2*12-15 Week 3: 3*9-11 Week 4: 4*6-8 |
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DB, dumbbell