Christian Thibaudeau - 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
A1. Back squat A2. Leg curl B1. Romanian deadlift B2. Leg extension C1. Long step lunges
Organization
A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth
Sets
4 4 4 4 3 3 6-8 6-8 6-8
Reps
Tempo
3010 5010 3010 3012 2010 2212
Rest
75 sec 75 sec 75 sec 75 sec 60 sec 60 sec
Technique
Stutter reps Slow eccentrics Stutter reps Peak contraction Normal Peak contraction
10-12 10-12/leg 8-10
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 B1. Bench press B2. Seated rowing C2. Preacher curl Treadmill
Organization
A1/A2 back and forth B1/B2 back and forth ------Alone
Sets
5 5 5 5 4 4 1
Reps
6-8 6-8 6-8 10-12 6-8 6-8
Tempo
Explosive 2012 3010 2012 3010 5050
Rest
75 sec 75 sec 75 sec 75 sec 60 sec 60 sec ----
Technique
Explosive lifting Peak contraction Normal Peak contraction Stutter reps Superslow up & down 6 to 8 deg. Incline
A2. Chin-up or lat pulldown - - - -
C1. Incline close-grip bench C1/C2 back and forth
20 minutes 3.2 3.4 mph
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
Sets
10-12
Intense portion
15 sec
Relax portion
45 sec
Exercise
A2. Swiss ball crunches B1. Serratus crunches B2. Double crunches
Organization
---Superset ----
Sets
4 4 4 4
Reps
10-12 Max 10-12 Max
Tempo
3021 3021 3022 3021
Rest
none 45 sec none 45 sec
Technique
Normal Normal Peak contraction Normal
A1. Kneeling cable crunches Superset
Week 1 Thursday Lower body Exercise

A1. Leg press A2. Back extension B1. Bulgarian split squat B2. Lying single leg curl C1. Short step lunges C2. Seated calves raise
Organization
A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth ----
Sets
4 4 4 4 3 3
Reps
15-20 15-20 10-12/leg 8-10/leg 10-12/leg 15-20
Tempo
3010 3010 3010 3012 2010 2212
Rest
Technique
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

A1. DB thrusters A2. Burpees A3. Bodyweight squats B1. Back squat B2. Vertical jumps B3. Mountain climber
Organization
Mini-circuit A ------Mini-circuit B -------
Sets
3 3 3 3 3 3
Reps
12-15 12-15 maximum 15-20 12-15 30 seconds
Tempo
Explosive Explosive 2010 3010 Explosive Explosive
Rest
None None 90 sec None None 90 sec
Technique
Explosive Explosive Do not lockout knees Normal Explosive Explosive
Week 1 Sunday Upper body Exercise

A1. Seated DB press A2. Lat-pulldown B1. DB bench press B2. 1-arm DB rowing C2. Hammer curl
Organization
A1/A2 back and forth ---B1/B2 back and forth -------
Sets
5 5 5 5 4 4 6
Reps
6-8 12-15 12-15 8-10 8-10
Tempo
Rest
Technique
Burns Iso-dynamic Normal Peak contraction Stutter reps Superslow up & down
See technique 75 sec See technique 75 sec 3010 2012 3010 5050 75 sec 75 sec 60 sec 60 sec
C1. Decline close-grip bench C1/C2 back and forth
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

A1. Back squat A2. Leg curl B1. Romanian deadlift B2. Leg extension C1. Long step lunges
Organization
A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth
Sets
5 5 5 5 4 4 6-8 6-8 6-8
Reps
Tempo
3010 5010 3010 3012 2010 2212
Rest
Technique
10-12 10-12/leg 8-10
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 B1. Bench press B2. Seated rowing C2. Preacher curl Treadmill
Organization
A1/A2 back and forth B1/B2 back and forth ------Alone
Sets
5 5 5 5 5 5 1
Reps
6-8 6-8 6-8 10-12 6-8 6-8
Tempo
Explosive 2012 3010 2012 3010 5050
Rest
Technique
Explosive lifting Peak contraction Normal Peak contraction Stutter reps Superslow up & down 6 to 8 deg. Incline
A2. Chin-up or lat pulldown - - - -
C1. Incline close-grip bench C1/C2 back and forth
25 minutes 3.2 3.4 mph
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

Elliptical trainer
Organization
Alone
Sets
10-12
Intense portion
20 sec
Relax portion
40 sec
Exercise
Organization
---Superset ----
Sets
5 5 5 5
Reps
10-12 Max 10-12 Max
Tempo
3021 3021 3022 3021
Rest
Technique
Week 2 Thursday Lower body Exercise

A1. Leg press A2. Back extension B1. Bulgarian split squat B2. Lying single leg curl C1. Short step lunges C2. Seated calves raise
Organization
Sets
5 5 5 5 3 3
Reps
15-20 15-20 10-12/leg 8-10/leg 10-12/leg 15-20
Tempo
3010 3010 3010 3012 2010 2212
Rest
Technique
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

A1. DB thrusters A2. Burpees A3. Bodyweight squats B1. Back squat B2. Vertical jumps B3. Mountain climber
Organization
Mini-circuit A ------Mini-circuit B -------
Sets
4 4 4 4 4 4
Reps
12-15 12-15 maximum 15-20 12-15 30 seconds
Tempo
Explosive Explosive 2010 3010 Explosive Explosive
Rest
None None 90 sec None None 90 sec
Technique
Explosive Explosive Do not lockout knees Normal Explosive Explosive
Week 2 Sunday Upper body Exercise

A1. Seated DB press A2. Lat-pulldown B1. DB bench press B2. 1-arm DB rowing C2. Hammer curl
Organization
A1/A2 back and forth ---B1/B2 back and forth -------
Sets
5 5 5 5 5 5 6
Reps
6-8 12-15 12-15 8-10 8-10
Tempo
Rest
Technique
Burns Iso-dynamic Normal Peak contraction Stutter reps Superslow up & down
See technique 75 sec See technique 75 sec 3010 2012 3010 5050 75 sec 75 sec 60 sec 60 sec
C1. Decline close-grip bench C1/C2 back and forth
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 Breakfast / Upon rising
Food category and portion Protein 3 portions Fat 1 portion Green veggies Protein 2 portions Dairy 1 portion Green veggies Protein 3 portions Fat 1 portion Green veggies Protein 2 portions Green veggies Protein 3 portions Fat 1 portion Green veggies Protein powder 2 scoops Glutamine 20g Protein 2 portions Green veggies
AM snack (3-4 hours after breakfast)
Lunch (2-3 hours after snack)
PM Snack (2-3 hours after lunch) Supper (2-3 hours after snack)
Post-workout (only after weight sessions)
Before bed
Individuals who are between 150 and 185 Meal / Time Breakfast / Upon rising
Before bed
Before bed
Individuals who are over 225lbs Meal / Time Breakfast / Upon rising
Before bed
DIET FOOD LIST Number in the parenthesis = 1 portion 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) Dairy 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
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) -
Green veggies (at will) Lettuce (any type) Brussel sprouts Broccoli Asparagus Celery Cucumbers
Fruits
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) -
Low glycemic carbs Sweet potatoe (1) Basmatti rice ( of a cup) Whole wheat pasta ( of a cup) Natural oatmeal ( of a cup) Rye bread (1 slice) Kamut bread (1 slice) Ezekiel bread ( 1 slice)
SUPPLEMENTS WEEKS 1 2
OPTION 1 (BEST) 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 3 caps Digest force by Poliquin 3-5g leucine 5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 3-5g leucine 5g glycine
OPTION 2 (MID-POINT)
5g fish oil 2 caps Multi-intense by Poliquin 5g creatine 3-5g leucine 5g fish oil 2 caps Multi-intense by Poliquin 3-5g leucine 5g fish oil 2 caps Multi-intense by Poliquin 3-5g leucine
OPTION 3 (MINIMUM)
5g fish oil 5g creatine
LUNCH
5g fish oil
SUPPER
5g fish oil
PRE-WORKOUT POST-WORKOUT BEFORE BED
1 scoop SURGE WORKOUT FUEL 1 scoop whey isolate 10g BCAA 10g BCAA 5g creatine 5g creatine SEE DIET 5g fish oil 5g glycine ZMA SEE DIET 5g fish oil ZMA
10g BCAA 5g creatine SEE DIET 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

A1. Bench press A2. Preacher curl B1. Incline DB press C1. Decline DB flies C2. Hammer curl Treadmill
Organization
A1/A2 back and forth ---B1/B2 back and forth C1/C2 back and forth ---Alone
Sets
6 6 6 6 4 4 1
Reps
7/5/3/7/5/3 7/5/3/7/5/3
Tempo
3010 5010
Rest
Technique
Normal Slow eccentrics Normal Slow eccentrics Slow eccentrics Normal 6 to 8 deg. Incline
10/8/6/10/8/6 3010 10/8/6/10/8/6 5010 10-12 10-12 30 minutes 5010 3020 3.2 3.4 mph
B2. Reverse preacher curl - - - -
Slow eccentrics: lower the weight slowly while keeping the muscle tensed
Week 3 Tuesday Lower body Exercise

A1. Back squat A2. Standing calves B1. Sumo deadlift B2. Seated calves C1. Leg extension 2/1 C2. Leg curl 2/1
Organization
Sets
6 6 6 6 4 4
Reps
7/5/3/7/5/3 8-10 7/5/3/7/5/3 15-20 6-8 4-6
Tempo
3010 2212 3010 2212 5010 5010
Rest
Technique
Normal Peak contraction Normal Peak contraction 2/1 technique 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

Elliptical trainer
Organization
Alone
Sets
10-12
Intense portion
30 sec
Relax portion
30 sec
Exercise
Organization
---Superset ----
Sets
5 5 5 5
Reps
10-12 Max 10-12 Max
Tempo
3021 3021 3022 3021
Rest
Technique
Week 3 Thursday Back/Triceps Exercise

A1. Pull ups (or pulldown) A2. Close-grip bench B1. Bent over bar rowing B2. Nosebreaker C1. Seated rowing C2. Overhead DB triceps ext.
Organization
Sets
6 6 6 6 4 4
Reps
7/5/3/7/5/3 7/5/3/7/5/3
Tempo
3010 3010
Rest
Technique
Normal Normal Normal Slow eccentrics Peak contraction Normal
10/8/6/10/8/6 3010 10/8/6/10/8/6 5010 10-12 10-12 3012 3020
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
10-12
Intense portion
30 sec
Relax portion
30 sec
Week 3 Friday Shoulders Exercise

A1. Push press A2. Upright rowing B1. Seated DB press B2. Barbell shrugs C1. Lateral raise C2. Barbell front raise Treadmill
Organization
A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth ---Alone
Sets
6 6 6 6 4 4 1
Reps
7/5/3/7/5/3 7/5/3/7/5/3
Tempo
Explosive 3012
Rest
Technique
Explosive Peak contraction Normal Peak contraction Normal Normal 6 to 8 deg. Incline
10/8/6/10/8/6 3010 10/8/6/10/8/6 2012 10-12 10-12 30 minutes 3020 3020 3.2 3.4 mph
Peak contraction: squeeze the muscle hard at the end of the lifting phase
Week 3 Saturday Overall Exercise

A. Back squat B. Sumo deadlift C. Bench press D. Bent over bar rowing
Organization
Alone Alone Alone Alone
Sets
5 6 6 6
Reps
5/4/3/2/1 5/4/3/2/1 5/4/3/2/1 5/4/3/2/1
Tempo
3010 3010 3010 3010
Rest
120 sec 120 sec 120 sec 120 sec
Technique
Normal Normal Normal Normal
Treadmill
Alone
30 minutes
3.2 3.4 mph
----
6 to 8 deg. Incline
Week 4 Monday Chest/Back Exercise

A1. Bench press A2. Preacher curl B1. Incline DB press C1. Decline DB flies C2. Hammer curl Treadmill
Organization
A1/A2 back and forth ---B1/B2 back and forth C1/C2 back and forth ---Alone
Sets
6 6 6 6 4 4 1
Reps
6/4/2/6/4/2 6/4/2/6/4/2 8/6/4/8/6/4 8/6/4/8/6/4 8-10 8-10 35 minutes
Tempo
3010 5010 3010 5010 5010 3020 3.2 3.4 mph
Rest
Technique
Normal Slow eccentrics Normal Slow eccentrics Slow eccentrics Normal 6 to 8 deg. Incline
B2. Reverse preacher curl - - - -
Slow eccentrics: lower the weight slowly while keeping the muscle tensed
Week 4 Tuesday Lower body Exercise

A1. Back squat A2. Standing calves B1. Sumo deadlift B2. Seated calves C1. Leg extension 2/1 C2. Leg curl 2/1
Organization
Sets
6 6 6 6 4 4 6-8
Reps
6/4/2/6/4/2 6/4/2/6/4/2 20-25 4-6 2-4
Tempo
3010 2212 3010 2212 5010 5010
Rest
Technique
Normal Peak contraction Normal Peak contraction 2/1 technique 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

Elliptical trainer
Organization
Alone
Sets
12-15
Intense portion
30 sec
Relax portion
30 sec
Exercise
Organization
---Superset ----
Sets
5 5 5 5
Reps
10-12 Max 10-12 Max
Tempo
3021 3021 3022 3021
Rest
Technique
Week 4 Thursday Back/Triceps Exercise

A1. Pull ups (or pulldown) A2. Close-grip bench B1. Bent over bar rowing B2. Nosebreaker C1. Seated rowing C2. Overhead DB triceps ext.
Organization
Sets
6 6 6 6 4 4
Reps
6/4/2/6/4/2 6/4/2/6/4/2 8/6/4/8/6/4 8/6/4/8/6/4 8-10 8-10
Tempo
3010 3010 3010 5010 3012 3020
Rest
Technique
Normal Normal Normal Slow eccentrics Peak contraction 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
12-15
Intense portion
30 sec
Relax portion
30 sec
Week 4 Friday Shoulders Exercise

A1. Push press A2. Upright rowing B1. Seated DB press B2. Barbell shrugs C1. Lateral raise C2. Barbell front raise Treadmill
Organization
A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth ---Alone
Sets
6 6 6 6 4 4 1
Reps
6/4/2/6/4/2 6/4/2/6/4/2 8/6/4/8/6/4 8/6/4/8/6/4 8-10 8-10 35 minutes
Tempo
Explosive 3012 3010 2012 3020 3020 3.2 3.4 mph
Rest
Technique
Explosive Peak contraction Normal Peak contraction Normal Normal 6 to 8 deg. Incline
Peak contraction: squeeze the muscle hard at the end of the lifting phase
Week 4 Saturday Overall Exercise

A. Back squat B. Sumo deadlift C. Bench press D. Bent over bar rowing
Organization
Alone Alone Alone Alone
Sets
6 6 6 6
Reps
3/2/1/3/2/1 3/2/1/3/2/1 3/2/1/3/2/1 3/2/1/3/2/1
Tempo
3010 3010 3010 3010
Rest
120 sec 120 sec 120 sec 120 sec
Technique
Treadmill
Alone
35 minutes
3.2 3.4 mph - - - -
6 to 8 deg. Incline
DIET WEEKS 3 4 (medium caloric restriction)

Individuals who are under 150lbs Meal / Time Breakfast / Upon rising Food category and portion Protein 3 portions Fruit 1 portion Green veggies Protein 2 portions Dairy 1 portion Green veggies Protein 3 portions Fat 1 portion Green veggies Protein 2 portions Green veggies Protein 3 portions Fat 1 portion Green veggies Protein powder 2 scoops Fruit - 1 portion Glutamine 20g Protein 2 portions Green veggies
Before bed
Individuals who are between 150lbs and 185lbs Meal / Time Breakfast / Upon rising
Food category and portion Protein 3 portions Fruit 1 portion Green veggies Protein 3 portions Dairy 2 portions Green veggies Protein 3 portions Fat 1 portion Green veggies Protein 3 portions Green veggies Protein 3 portions Fat 1 portion Green veggies Protein powder 2 scoops Fruit - 1 portion Glutamine 20g Protein 2 portions Green veggies
Before bed
Individuals who are between 185 and 225lbs Meal / Time Breakfast / Upon rising
Food category and portion Protein 3 portions Fruit 1 portion Green veggies Protein 3 portions Dairy 2 portions Green veggies Protein 3 portions Fat 1 portion Green veggies Protein 3 portions Green veggies Protein 3 portions Fat 1 portion Green veggies Protein powder 2 scoops Fruit - 1 portion Glutamine 20g Protein 2 portions Fat 1 portion Green veggies
Before bed
Before bed
OPTION 3 (MINIMUM)
LUNCH
5g fish oil
SUPPER
5g fish oil
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
A1. Back squat A2. Standing calves B1. Leg press B2. Seated calves C. Back squat Treadmill
Organization
A1/A2 back and forth ---B1/B2 back and forth ---Alone Alone
Sets
6 6 6 6 4 1
Reps
6/5/4/6/5/4 10 - 12 6/5/4/6/5/4 15 - 20 6-8 30 minutes
Tempo
3010 3010 3010 3010 3010
Rest
120 sec 120 sec 120 sec 120 sec 120 sec
Technique
Normal Normal Normal Normal Normal 8 to 10 deg. Incline
3.2 3.4 mph - - - -
Week 5 Tuesday Upper body/Horizontal Exercise

A1. Bench press A2. Preacher curl B1. Close-grip bench B2. Hammer curl C1. Bench press C2. Seated rowing
Organization
Sets
6 6 6 6 4 4
Reps
6/5/4/6/5/4 8 - 10 6/5/4/6/5/4 8 - 10 6-8 8 - 10
Tempo
3010 3010 3010 3010 3010 2012
Rest
Technique
Normal Normal Normal Normal Normal Peak contraction
Exercise
Elliptical trainer
Organization
Alone
Sets
12-15
Intense portion
30 sec
Relax portion
30 sec
Week 5 Wednesday Intervals Exercise

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

A1. Deadlift (or sumo) A2. Lying leg curl B1. Romanian deadlift B2. Leg extension C. Deadlift (or sumo) Treadmill
Organization
Sets
6 6 6 6 4 1
Reps
6/5/4/6/5/4 8 - 10 6/5/4/6/5/4 10 -12 6-8 30 minutes
Tempo
3010 3010 3010 3010 3010
Rest
Technique
3.2 3.4 mph - - - -
Week 5 Friday Upper body/Vertical Exercise

A1. Push press B1. Incline DB press B2. Single-arm pulldowns C1. Push press C2. Standing curl
Organization
Sets
6 6 4
Reps
8 - 10 8 - 10 6-8 8 - 10
Tempo
2011 2011 Explosive 3010
Rest
Technique
Explosive Normal Normal Normal Explosive Normal
A1/A2 back and forth 6 B1/B2 back and forth 6 ------C1/C2 back and forth 4
6/5/4/6/5/4 Explosive 6/5/4/6/5/4 3010
A2. Pull-ups (or pulldowns) - - - -
Exercise
Elliptical trainer
Organization
Alone
Sets
12-15
Intense portion
30 sec
Relax portion
30 sec
Week 5 Saturday Intervals & abs Exercise

Elliptical trainer
Organization
Alone
Sets
12-15
Intense portion
30 sec
Relax portion
30 sec
Exercise
Organization
---Superset ----
Sets
5 5 5 5
Reps
10-12 Max 10-12 Max
Tempo
3021 3021 3022 3021
Rest
Technique
Week 6 Monday Squat dominant Exercise

Organization
Sets
6 6 6 6 4 1
Reps
5/4/3/5/4/3 8 - 10 5/4/3/5/4/3 12 - 15 4-6 35 minutes
Tempo
3010 3010 3010 3010 3010
Rest
Technique
3.2 3.4 mph - - - -

Organization
Sets
6 6 6 6 4 4
Reps
5/4/3/5/4/3 6-8 5/4/3/5/4/3 6-8 4-6 6-8
Tempo
3010 3010 3010 3010 3010 2012
Rest
Technique
Exercise
Elliptical trainer
Organization
Alone
Sets
12-15
Intense portion
30 sec
Relax portion
30 sec

Elliptical trainer
Organization
Alone
Sets
14-17
Intense portion
30 sec
Relax portion
30 sec

Organization
Sets
6 6 6 6 4 1
Reps
5/4/3/5/4/3 6-8 5/4/3/5/4/3 8 - 10 4-6 35 minutes
Tempo
3010 3010 3010 3010 3010
Rest
Technique
3.2 3.4 mph - - - -

Organization
Sets
6 6 4
Reps
6-8 6-8 4-6 6-8
Tempo
2011 2011 Explosive 3010
Rest
Technique
5/4/3/5/4/3 Explosive 5/4/3/5/4/3 3010
Exercise
Elliptical trainer
Organization
Alone
Sets
14-17
Intense portion
30 sec
Relax portion
30 sec

Elliptical trainer
Organization
Alone
Sets
14-17
Intense portion
30 sec
Relax portion
30 sec
Exercise
Organization
---Superset ----
Sets
5 5 5 5
Reps
10-12 Max 10-12 Max
Tempo
3021 3021 3022 3021
Rest
Technique

Organization
Sets
6 6 6 6 4 1
Reps
3/2/1/3/2/1 6-8 3/2/1/3/2/1 10 - 12 3-5 37 minutes
Tempo
3010 3010 3010 3010 3010
Rest
Technique
3.2 3.4 mph - - - -

Organization
Sets
6 6 6 6 4 4
Reps
3/2/1/3/2/1 4-6 3/2/1/3/2/1 4-6 3-5 4-6
Tempo
3010 3010 3010 3010 3010 2012
Rest
Technique
Exercise
Elliptical trainer
Organization
Alone
Sets
12-15
Intense portion
30 sec
Relax portion
30 sec

Elliptical trainer
Organization
Alone
Sets
14-17
Intense portion
30 sec
Relax portion
30 sec

Organization
Sets
6 6 6 6 4 1
Reps
3/2/1/3/2/1 4-6 3/2/1/3/2/1 6-8 3-5 35 minutes
Tempo
3010 3010 3010 3010 3010
Rest
Technique
3.2 3.4 mph - - - -

Organization
Sets
6 6 4
Reps
4-6 4-6 3-5 4-6
Tempo
2011 2011 Explosive 3010
Rest
Technique
3/2/1/3/2/1 Explosive 3/2/1/3/2/1 3010
Exercise
Elliptical trainer
Organization
Alone
Sets
14-17
Intense portion
30 sec
Relax portion
30 sec

Elliptical trainer
Organization
Alone
Sets
14-17
Intense portion
30 sec
Relax portion
30 sec
Exercise
Organization
---Superset ----
Sets
5 5 5 5
Reps
10-12 Max 10-12 Max
Tempo
3021 3021 3022 3021
Rest
Technique

A1. Back squat A2. Standing calves
Organization
A1/A2 back and forth ----
Sets
9 9
Reps
Tempo
Rest
120 sec 120 sec
Technique
Normal Normal
3/2/1/3/2/1/ 3010 3/2/1 4-6 3010
Treadmill
Alone
40 minutes
3.2 3.4 mph - - - -
8 to 10 deg. Incline

A1. Bench press A2. Seated rowing
Organization
Sets
9 9
Reps
Tempo
Rest
90 sec 90 sec
Technique
Normal Peak contraction
3/2/1/3/2/1/ 3010 3/2/1 4-6 2012
Exercise
Elliptical trainer
Organization
Alone
Sets
15-20
Intense portion
30 sec
Relax portion
30 sec

Elliptical trainer
Organization
Alone
Sets
15-20
Intense portion
30 sec
Relax portion
30 sec

A1. Deadlift (or sumo) A2. Lying leg curl
Organization
Sets
9 9
Reps
Tempo
Rest
120 sec 120 sec
Technique
Normal Normal
3/2/1/3/2/1/ 3010 3/2/1 3-5 3010
Treadmill
Alone
40 minutes
3.2 3.4 mph - - - -

A1. Push press
Organization
Sets
Reps
Tempo
Rest
90 sec 90 sec
Technique
Explosive Normal
A1/A2 back and forth 9 9
3/2/1/3/2/1 Explosive /3/2/1 3-5 2011
Exercise
Elliptical trainer
Organization
Alone
Sets
15-20
Intense portion
30 sec
Relax portion
30 sec

Elliptical trainer
Organization
Alone
Sets
14-17
Intense portion
30 sec
Relax portion
30 sec
Exercise
Organization
---Superset ----
Sets
5 5 5 5
Reps
10-12 Max 10-12 Max
Tempo
3021 3021 3022 3021
Rest
Technique
DIET WEEKS 5 8 (targeted carbs intake)

Individuals who are under 150lbs Meal / Time
Breakfast / Upon rising
Food category and portion

Protein 3 portions Fruit 1 portion Green veggies Protein 2 portions Dairy 1 portion Green veggies Protein 3 portions Fat 1 portion Green veggies Protein 2 portions Green veggies Protein 3 portions Fat 1 portion Green veggies Protein powder 2 scoops SURGE RECOVERY* 1 scoop Fruit 1 portion Glutamine 20g Protein 2 portions Green veggies
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 3 portions Fruit 1 portion Green veggies Protein 3 portions Dairy 1 portion Green veggies Protein 3 portions Fat 1 portion Green veggies Protein 3 portions Green veggies Protein 3 portions Fat 1 portion Green veggies Protein powder 2 scoops SURGE RECOVERY* 2 scoops Fruit 1 portion Glutamine 20g Protein 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 between 185 and 225lbs Meal / Time


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
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 3 caps Digest force by Poliquin 4-5g beta-alanine 3-5g leucine 5g fish oil 2 caps Multi-intense by Poliquin 3 caps Digest force by Poliquin 3-5g leucine 4-5g beta-alanine 5g glycine 1 scoop SURGE WORKOUT FUEL 10g BCAA 4-5g beta-alanine 5g creatine SEE DIET 5g fish oil 5g glycine 20g glutamine ZMA
5g fish oil 2 caps Multi-intense by Poliquin 5g creatine 3-5g leucine 4-5g beta-alanine 5g fish oil 2 caps Multi-intense by Poliquin 3-5g leucine 4-5g beta-alanine 5g fish oil 2 caps Multi-intense by Poliquin 3-5g leucine 4-5g beta-alanine
OPTION 3 (MINIMUM)
LUNCH
5g fish oil
SUPPER
5g fish oil
PRE-WORKOUT
1 scoop whey isolate 10g BCAA 5g creatine 4-5g beta-alanine SEE DIET 5g fish oil 5g glycine 20g glutamine ZMA
10g BCAA 5g creatine
POST-WORKOUT BEFORE BED
SEE DIET 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
A1. Bench press A2. Barbell rowing B1. Incline DB press B2. Lat pulldown A1/A2 back and forth ---B1/B2 back and forth ---5 5 5 5
Reps
Cluster 5 3 5 +RP 5/43/2/1 5/4/3/2/1
Tempo
3010 2012 3010 2012
Rest
120 sec 120 sec 90 sec 90 sec
Technique
Cluster 5 Rest pause Normal Peak contraction
Treadmill
Alone
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

A1. DB bench press A2. 1-arm DB rowing B1. Incline bench press B2. Seated rowing C1. DB flies C2. Rear delts raise A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth ---5 5 4 4 3 3
Reps
10 - 12 12 - 15 12 15 15 - 20 15 - 20
Tempo
3010 3010 2012 3020 2012
Rest
Technique
Normal Peak contraction Normal Peak contraction Normal Peak contraction
10 - 12/arm 2012
Week 9 Tuesday AM Lower body heavy Exercise Organization Sets

A1. Back squat A2. Leg curl B1. Sumo deadlift B2. Leg extension A1/A2 back and forth ---B1/B2 back and forth ---5 5 5 5
Reps
Cluster 5 3 5 +RP Cluster 5 3 5 +RP
Tempo
3010 2012 3010 2012
Rest
120 sec 120 sec 120 sec 120 sec
Technique
Cluster 5 Rest pause Cluster 5 Rest pause
Treadmill
Alone
40 minutes
3.2 3.4 mph - - - -
Week 9 Tuesday PM Lower body volume Exercise Organization Sets

A1. Bulgarian split squat A2. Single leg curl B1. Long-step lunges B2. Single leg extension C1. Leg press C2. Seated calves A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth ---5 5 4 4 3 3
Reps
10 - 12/leg 8 - 10/leg 10 - 12/leg 12 15/leg 15 - 20 15 - 20
Tempo
3010 2012 2010 2012 3020 2012
Rest
Technique

Elliptical trainer
Organization
Alone
Sets
15-20
Intense portion
30 sec
Relax portion
30 sec
Exercise
Organization
---Superset ----
Sets
5 5 5 5
Reps
10-12 Max 10-12 Max
Tempo
3021 3021 3022 3021
Rest
Technique
Week 9 Thursday B iceps/Triceps Exercise Organization

A1. bench press (rack) A2. Preacher curl B1. Close-grip bench B2. Hammer curl C1. Dips A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth
Sets
5 5 4 4 3 3
Reps
4-6 4-6 6-8 6-8 8 - 10 8 -10
Tempo
3010 3010 3010 3010 3010 3010
Rest
Technique
Normal Normal Normal Normal Normal Normal
C2. Reverse preacher curl - - - -
Exercise
Elliptical trainer
Organization
Alone
Sets
15-20
Intense portion
30 sec
Relax portion
30 sec
Week 9 Friday Steady state cardio Equipment

Treadmill
Organization
Alone
Sets
1
Time
45 minutes
Speed
Rest
Intensity
3.2 3.4 mph - - - -
Week 9 Saturday Shoulders Exercise Organization

A1. Push press A2. Power upright row B1. Seated DB press B2. Barbell shrugs C1. DB lateral raise C2. Barbell front raise A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth ----
Sets
5 5 4 4 3 3
Reps
4-6 4-6 6-8 6-8 8 - 10 8 -10
Tempo
Explosive Explosive 3010 3010 3010 3010
Rest
Technique
Explosive Explosive Normal Normal Normal Normal
Exercise
Elliptical trainer
Organization
Alone
Sets
15-20
Intense portion
30 sec
Relax portion
30 sec
Week 10 Monday AM Chest/Back heavy Exercise Organization Sets

A1. Bench press A2. Barbell rowing B1. Decline bench A1/A2 back and forth ---B1/B2 back and forth 5 5 5 5
Reps
Cluster 5 3 5 +RP 5/43/2/1 5/4/3/2/1
Tempo
3010 2012 3010 2012
Rest
Technique
Cluster 5 Rest pause Normal Peak contraction
B2. Lat pulldown parallel - - - -
Treadmill
Alone
45 minutes
3.2 3.4 mph - - - -
Week 10 Monday PM Chest/Back volume Exercise Organization Sets

A1. Incline DB press A2. 1-arm cable rowing B1. Push ups B2. Seated rowing C1. Decline DB flies C2. Seated row to neck A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth ---5 5 4 4 3 3
Reps
10 - 12 maximum 12 15 15 - 20 15 - 20
Tempo
3010 3010 2012 3020 2012
Rest
Technique
10 - 12/arm 2012
Week 10 Tuesday AM Lower body heavy Exercise Organization Sets

A1. Back squat wide stance A2. Leg curl B1. Deadlift B2. Leg extension A1/A2 back and forth 5 ------5 5 B1/B2 back and forth 5
Reps
Cluster 5 Cluster 5
Tempo
3010 3010
Rest
120 sec 120 sec 120 sec 120 sec
Technique
Cluster 5 Rest pause Cluster 5 Rest pause
3 5 +RP 2012 3 5 +RP 2012
Treadmill
Alone
40 minutes
3.2 3.4 mph - - - -
Week 10 Tuesday PM Lower body volume Exercise Organization Sets

A1. Step-up A2. Single leg back extension B1. Romanian deadlift B2. Hack squat C1. Single leg press C2. Seated calves A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth ---5 5 4 4 3 3
Reps
10 - 12/leg 8 - 10/leg 10 - 12 12 15 15 - 20/leg 15 - 20
Tempo
3010 2012 2010 2010 3020 2012
Rest
Technique
Normal Peak contraction Normal Normal Normal Peak contraction

Elliptical trainer
Organization
Alone
Sets
17-22
Intense portion
30 sec
Relax portion
30 sec
Exercise
Organization
---Superset ----
Sets
5 5 5 5
Reps
10-12 Max 10-12 Max
Tempo
3021 3021 3022 3021
Rest
Technique
Week 10 Thursday B iceps/Triceps Exercise Organization

A1. bench press (rack) A2. Standing bar curl B1. Decline close-grip B2. Zottman curl C1. Nosebreaker C2. Seated DB curl A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth ----
Sets
5 5 4 4 3 3
Reps
4-6 4-6 6-8 6-8 8 - 10 8 -10
Tempo
3010 3010 3010 3010 3010 3010
Rest
Technique
Normal Normal Normal Normal Normal Normal
Exercise
Elliptical trainer
Organization
Alone
Sets
17-22
Intense portion
30 sec
Relax portion
30 sec
Week 10 Friday Steady state cardio Equipment

Treadmill
Organization
Alone
Sets
1
Time
47 minutes
Speed
Rest
Intensity
3.2 3.4 mph - - - -
Week 10 Saturday Shoulders Exercise Organization

A1. Seated bar press A2. Upright row B1. Standing DB press B2. DB shrugs C1. Cable lateral raise C2. DB front raise A1/A2 back and forth ---B1/B2 back and forth ---C1/C2 back and forth ----
Sets
5 5 4 4 3 3
Reps
4-6 4-6 6-8 6-8 8 - 10 8 -10
Tempo
3010 2012 3010 2012 3010 3010
Rest
Technique
Normal Peak contraction Normal Peak contraction Normal Normal
Exercise
Elliptical trainer
Organization
Alone
Sets
17-22
Intense portion
30 sec
Relax portion
30 sec
DIET WEEKS 9 10 (heavy caloric restriction blitz)

Individuals who are under 150lbs Meal / Time Breakfast / Upon rising Food category and portion Protein 3 portions Fat 1 portion Green veggies Protein 2 portions Dairy 1 portion Green veggies Protein 3 portions Fat 1 portion Green veggies Protein 2 portions Green veggies Protein 3 portions Fat 1 portion Green veggies Protein powder 2 scoops Glutamine 20g Protein 2 portions Green veggies
Before bed
Before bed
Before bed
Before bed
OPTION 3 (MINIMUM)
LUNCH
5g fish oil
SUPPER
5g fish oil
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

A1. Floor press A2. Seated rowing B1. Cable flies B2. Lat pulldown A1/A2 back and forth ---B1/B2 back and forth ----
Sets
5 5 5 5
Reps
4-6 6-8 8 - 10 8 - 10
Tempo
3010 2012 3010 2012
Rest
Technique
Normal Peak contraction Normal Peak contraction
Week 11 Wednesday Lower body Exercise Organization

A1. Back squat A2. Leg curl B1. Romanian deadlift B2. Leg extension A1/A2 back and forth ---B1/B2 back and forth ----
Sets
5 5 5 5
Reps
4-6 6-8 8 - 10 8 - 10
Tempo
3010 2012 3010 2012
Rest
Technique
Normal Peak contraction Normal Peak contraction
Week 11 Friday Arms and shoulders Exercise Organization Sets

A1. Push press A2. Lateral raise B1. Close-grip bench B2. Preacher curl A1/A2 back and forth ---B1/B2 back and forth ---5 5 5 5
Reps
4-6 8 - 10 6-8 8 - 10
Tempo
3010 2010 3010 3010
Rest
Technique
DIET WEEK 11 (glycogen loading)

Individuals who are under 150lbs Meal / Time

Protein 3 portions Fruit 1 portion Low glycemic carbs 1 portion Protein 2 portions Fruit 1 portion Green veggies Protein 3 portions Low glycemic carbs 1 portion Green veggies Protein 2 portions Fruit 1 portion Green veggies Protein 3 portions Low glycemic carbs 1 portion Green veggies Protein powder 2 scoops SURGE RECOVERY* 1 scoop Fruit 1 portion Glutamine 20g Protein 2 portions Fruit 1 portion Green veggies
PM Snack (2-3 hours after lunch)
Supper (2-3 hours after snack)
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 3 portions Fruit 1 portion Low glycemic carbs 1 portion Protein 3 portions Fruit 1 portion Green veggies Protein 3 portions Low glycemic carbs 1 portion Green veggies Protein 2 portions Fruit 1 portion Green veggies Protein 3 portions Low glycemic carbs 1 portion Green veggies Protein powder 2 scoops SURGE RECOVERY* 2 scoops Fruit 1 portion Glutamine 20g Protein 3 portions Fruit 1 portion Green veggies
Before bed
Individuals who are between 185 and 225lbs Meal / Time


Protein 3 portions Fruit 1 portion Low glycemic carbs 1 portion Protein 3 portions Fruit 2 portions Green veggies Protein 3 portions Low glycemic carbs 2 portions Green veggies Protein 2 portions Fruit 1 portion Green veggies Protein 3 portions Low glycemic carbs 2 portions Green veggies Protein powder 2 scoops SURGE RECOVERY* 2 scoops Fruit 1 portion Glutamine 20g Protein 3 portions Fruit 1 portion Green veggies
Before bed
Individuals who are over 225lbs Meal / Time


Protein 3 portions Fruit 1 portion Low glycemic carbs 1 portion Protein 3 portions Fruit 2 portions Green veggies Protein 3 portions Low glycemic carbs 2 portions Green veggies Protein 3 portions Fruit 1 portion Green veggies Protein 4 portions Low glycemic carbs 2 portions Green veggies Protein powder 2 scoops SURGE RECOVERY* 2 scoops Fruit 1 portion Glutamine 20g Protein 3 portions Fruit 1 portion Green veggies
Before bed
SUPPLEMENTS WEEK 11
OPTION 3 (MINIMUM)
LUNCH
5g fish oil
SUPPER
5g fish oil
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
A. Back squat B. Romanian deadlift C. Bench press E. Push press Treadmill Alone Alone Alone Alone Alone
Sets
5 5 5 5 3 1
Reps
4-6 4-6 4-6 4-6 4-6 30 minutes
Tempo
3010 3010 3010 2012 Explosive
Rest
Technique
Normal Normal Normal Peak contraction Explosive 8 to 10 deg. Incline
D. Chin-up (or lat pulldown) Alone
3.2 3.4 mph - - - -
Week 12 Tuesday Intervals Exercise Organization

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

A1. Leg press A2. Leg curl B1. Back extension B2. Short step lunges C1. Incline DB press C2. Seated rowing D1. Incline close-grip D2. Hammer curl Treadmill ------------Alone
Sets
4 3 4 3 1
Reps
8 - 10 6-8 12 - 15 10 - 12 8 - 10 8 - 10 8 - 10 8 - 10 30 minutes
Tempo
3010 3010 3010 2010 3010 2012 3010 3010
Rest
120 sec 120 sec 90 sec 90 sec 90 sec 90 sec 75 sec 75 sec
Technique
Normal Normal Normal Normal Normal Peak contraction Normal Normal 8 to 10 deg. Incline
A1/A2 back and forth 4 B1/B2 back and forth 3 C1/C2 back and forth 4 D1/D2 back and forth 3
3.2 3.4 mph - - - -
Week 12 Thursday Intervals Exercise Organization

Sets
17-22
Intense portion
30 sec
Relax portion
30 sec
Week 12 Friday Whole body Exercise Organization

A1. Short step lunges A2. DB bench press A3. DB romanian deadlift A4. DB shoulder press A5. DB bent over row Circuit -------------
Sets
5 5 5 5 5
Reps
10 -12 10 - 12 10 - 12 10 - 12
Tempo
3010 3010 3010 3010
Rest
Technique
Normal Normal Normal Normal Normal
10 - 12/leg 3010
Treadmill
Alone
30 minutes
3.2 3.4 mph - - - -
Week 12 Saturday Intervals Exercise Organization

Sets
17-22
Intense portion
30 sec
Relax portion
30 sec
DIET WEEK 12
Individuals who are under 150lbs Meal / Time Breakfast / Upon rising Food category and portion Protein 3 portions Fruit 1 portion Green veggies Protein 2 portions Dairy 1 portion Green veggies Protein 3 portions Fat 1 portion Green veggies Protein 2 portions Green veggies Protein 3 portions Fat 1 portion Green veggies Protein powder 2 scoops Fruit - 1 portion Glutamine 20g Protein 2 portions Green veggies
Before bed
Individuals who are between 150lbs and 185lbs Meal / Time Breakfast / Upon rising
Food category and portion Protein 3 portions Fruit 1 portion Green veggies Protein 3 portions Dairy 2 portions Green veggies Protein 3 portions Fat 1 portion Green veggies Protein 3 portions Green veggies Protein 3 portions Fat 1 portion Green veggies Protein powder 2 scoops Fruit - 1 portion Glutamine 20g Protein 2 portions Green veggies
Before bed
Individuals who are between 185 and 225lbs Meal / Time Breakfast / Upon rising
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

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 2
Week 3
Week 4

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 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) Dairy 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
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) -
Green veggies (at will) Lettuce (any type) Brussel sprouts Broccoli Asparagus Celery Cucumbers
Fruits
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) -
Low glycemic carbs Sweet potatoe (1) Basmatti rice ( of a cup) Whole wheat pasta ( of a cup) Natural oatmeal ( 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
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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GET JACKED ...

by Coach Christian Thibaudeau

PHASE I (weeks 1-4) Foundational and metabolic capacity

PHASE IA INTRODUCTORY LOADING WEEKS 1-2

10-12 10-12/leg 8-10

C2. Standing calves raise - - - -

Week 1 Tuesday Upper body Exercise

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

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

20 minutes 3.2 3.4 mph

Week 1 Wednesday Intervals & abs Exercise

A1. Kneeling cable crunches Superset

Week 1 Thursday Lower body Exercise

Week 1 Saturday Metabolic Exercise

Week 1 Sunday Upper body Exercise

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

Week 2 Monday Lower body Exercise

10-12 10-12/leg 8-10

C2. Standing calves raise - - - -

Week 2 Tuesday Upper body Exercise

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

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

25 minutes 3.2 3.4 mph

Week 2 Wednesday Intervals & abs Exercise

A1. Kneeling cable crunches Superset

Week 2 Thursday Lower body Exercise

Week 2 Saturday Metabolic Exercise

Week 2 Sunday Upper body Exercise

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

DIET WEEKS 1 2 (heavy caloric restriction blitz)

AM snack (3-4 hours after breakfast)

Lunch (2-3 hours after snack)

Post-workout (only after weight sessions)

AM snack (3-4 hours after breakfast)

Lunch (2-3 hours after snack)

Post-workout (only after weight sessions)

AM snack (3-4 hours after breakfast)

Lunch (2-3 hours after snack)

Post-workout (only after weight sessions)

AM snack (3-4 hours after breakfast)

Lunch (2-3 hours after snack)

Post-workout (only after weight sessions)

DIET FOOD LIST Number in the parenthesis = 1 portion Protein

PRE-WORKOUT POST-WORKOUT BEFORE BED

10g BCAA 5g creatine SEE DIET 5g fish oil ZMA

PHASE IB TRAINING BLITZ WEEKS 3-4

Week 3 Monday Chest/Back Exercise

B2. Reverse preacher curl - - - -

Week 3 Tuesday Lower body Exercise

Week 3 Wednesday Intervals & abs Exercise

A1. Kneeling cable crunches Superset

Week 3 Thursday Back/Triceps Exercise

10/8/6/10/8/6 3010 10/8/6/10/8/6 5010 10-12 10-12 3012 3020

Week 3 Friday Shoulders Exercise

Week 3 Saturday Overall Exercise

3.2 3.4 mph

Week 4 Monday Chest/Back Exercise

B2. Reverse preacher curl - - - -

Week 4 Tuesday Lower body Exercise

Week 4 Wednesday Intervals & abs Exercise

A1. Kneeling cable crunches Superset

Week 4 Thursday Back/Triceps Exercise

Week 4 Friday Shoulders Exercise

Week 4 Saturday Overall Exercise