Training Plan

PHASE II - [ 3 weeks ] Focus on gaining strength, power, and slight muscular gains.  Moreso focus on dialing in the diet and steady training to gain confidence before entering the dieting in Phase III.  Eat comfortably low-carb plus berry protein smoothies PWO.  [7 cycles of 3 days ] 


Day 1: Legs, Back, Biceps, Forearms


Deadlift  5 sets of 5 reps (pause between reps)
Chin Ups  5 sets 5 reps
Barbell Curls  4-5 sets of 5 reps
Seated Alternate Dumbbell Curls 3-4 sets of 5 reps
Standing Wrist Curls (optional) 3-4 sets of 5 reps
HIIT 15 Minutes 60 sec walk/30 sec sprint


Day 2: Chest, Shoulders, Triceps, Abs


Incline Dumbbell Press 5 sets of 5 reps
Flat Bench Dumbbell Press 5 sets of 5 reps
Standing Military Press 5 sets of 5 reps
Nautilus Lateral Raise 3-4 sets of 5 reps
Close Grip Bench Press 5 sets of 5 reps
Dips or Dip Machine 3-4 sets of 5 reps
Renegade Rows 3 sets of 3 reps (hold at top each rep)
Planks 3 sets of 2 minutes use a timer
HIIT 15 Minutes 60 sec walk/30 sec sprint


Day 3 - Rest




PHASE III -  [8 weeks] Focus on cutting, dialing in the diet to 1700-1800 calories (shooting for 180 lbs) and keeping carbohydrate low and fat high.  For 6-8 weeks use the 2 protein shake + chicken salad dieting strategy for intense cut down to 4-5% BF by the end of the 8 weeks.  [~19 cycles of 3 days] . Aim to actually get a little small before the sarcoplasmic gaining "Shrink Wrap" phase with Creatine.



Day 1:Chest, Back, Abs


Bench Press 5-6 sets of 2-4 reps (ample rest between sets)
Incline Dumbbell Press 5-6 sets of 2-4 reps to failure
One Arm Dumbbell Rows 5-6 sets of 2-4 reps
Chin Ups 5-6 sets of 5 reps
Planks 3 sets of 2 minutes
Renegade Rows 4-5 sets of 2-4 reps
HIIT 15-20 minutes 60 sec walk/30-60 sec sprint
Steady State Cardio 10-30 minutes slow jog or fast walk pace


Day 2: Shoulders, Biceps, Triceps


Military Press 5-6 sets of 2-4 reps
Seated Dumbbell Press 5-6 sets of 2-4 reps
Standing Barbell Curls 5-6 sets of 2-4 reps
Alternate Dumbbell Curls 5-6 sets of 2-4 reps
Close Grip Bench Press 5-6 sets of 2-4 reps
Hammer Strength Dip Machine 5-6 sets of 2-4 reps
HIIT 15-20 minutes 60 sec walk/30-60 sec sprint
Steady State Cardio 10-30 minutes slow jog or fast walk pace


Day 3 - Rest 

Sarcoplasmic Gain PHASE - [3-4 weeks]  Focus on keeping calories around maintenance but go into high rep, volume training for muscle gain with the inclusion of 25g creatine daily.  Muscles will swell and press against skin, dropping BF levels and making you look shredded.  [7-9 cycles of 3 days]/



Day 1: Chest, Shoulders, Triceps


Barbell Bench Press 12, 10, 8, 6, 12-15 pyramid the weight
Flat Bench Dumbbell Flyes 4 sets same weight
Incline Dumbbell Press 3-4 sets same weight
Standing Military Press 12, 10, 8, 6, 12-15 pyramid the weight
Dumbbell Lateral Raise 4 sets same weight
Seated Shoulder Press Machine 3-4 sets same weight
Lying Tricep Extensions 12, 10, 8, 6, 12-15 pyramid the weight
Cable Pressdowns 4 sets same weight
Close Grip Push Ups 3-4 sets same weight
Optional HIIT 15 Minutes 90 sec walk/30 sec sprint


Day 2: Legs, Calves, Abs


Squats 12, 10, 8, 6, 12-15 pyramid the weight
Romanian Deadlifts 12, 10, 8, 6, 12-15 pyramid the weight
Standing Calf Raises 12, 10, 8, 6, 12-15 pyramid the weight
Seated Calf Raises 5 sets same weight
Hanging Leg Raises 4 sets to failure
Ab Wheel 4 sets to failure
Optional HIIT 15 Minutes 90 sec walk/30 sec sprint


Day 3: Back, Biceps, Forearms


Chin Ups 4-5 sets to failure
Seated Cable Rows 12, 10, 8, 6, 12-15 pyramid the weight
Nautilus Pullovers 4 Sets same weight
Straight Barbell Curls 12, 10, 8, 6, 12-15 pyramid the weight
Seated Incline Dumbbell Curls 4 sets same weight
Reverse Barbell Curls 4 sets same weight
Wrist Curls 4 sets same weight
Optional HIIT 15 Minutes 90 sec walk/30 sec sprint