CUTTING WITH KK FIT
THIS 12 WEEK COURSE HAS BEEN SPECIFICALLY CUSTOMIZED FOR INDIVIDUALS WHO ARE SEEKING TO LOSE
BODY FAT, ENHANCE STRENGTH, AND ARE MENTALLY AND PHYSICALLY MORE READY THAN EVER TO ACHIEVE
THEIR IDEAL BODY COMPOSITION
Table of contents
This guide is for you if… ………………………………………………………………………….… 1
Why losing body fat slowly is so important ...…………………………………………………… 3
It’s a lifestyle ………………………………………………………………………………………….. 4
How to go about special occasions ……………………………………………………………..… 5
Fads diets and why they don’t work ……………………………………………………………… 8
Meal timing/distribution …………………………………………………………………………….. 9
Calories ………………………………………………………………………………………………... 11
Energy balance ………………………………………………………………………………………. 12
The importance of macronutrients ……………………………………………………………… 14
Supplement recommendations for fat loss …………………………………………………… 17
How to determine your macros ………………………………………………………………….. 19
Diet breaks …………………………………………………………………………………………… 24
Reverse dieting ……………………………………………………………………………………… 26
Key Terms …………………………………………………………………………………………….. 28
Training adaptation ………………………………………………………………………………… 29
Understanding stress ………………………………………………………………………………. 32
Maintaining Strength ………………………………………………………………………………. 34
Training intensity …………………………………………………………………………………… 38
Importance of recovery ……………………………………………………………………………. 39
Types of cardio ………………………………………………………………………………………. 41
Positive mindset check list ………………………………………………………………………... 45
F.A.Q.s …………………………………………………………………………………………………. 46
Resistance training rules ………………………………………………………………………….. 47
Workout Split ……………………………………………………………………………………….... 48
Disclaimer …………………………………………………………………………………………….. 49
THIS GUIDE IS FOR YOU IF…
o You have tried time and time again to lose body fat, but you have yet to do it
successfully.
o You are physically and mentally more ready than ever, to achieve your ideal body
goal and composition that you’ve been working towards.
LIFESTYLE
NUTRITION
TRAINING
From years of experience, people that see the most results focus on 3 main
components. It is very important to balance all 3 of these components and not just the
training component.
Yes, training is a key component, but it is just 1/3 of the solution. And without the other
2, you will quickly fall short of reaching your goals.
How people manage their eating habits are just as important if not more important
than the training itself. If your nutrition and lifestyle are not addressed, then the
training element simply will not matter. “YOU CAN NOT OUT TRAIN A BAD DIET!”
Everyone has that friend that has been working out for years yet has never seen a
change in their body composition. This is because they have never focused on the
nutritional element! Or they may have for a short period of time but quickly realized
their approach was unsustainable.
Weight gain, constant setbacks, or simply not reaching your goals is a direct correlation
of one’s nutrition and mediocre lifestyle choices.
1
It’s often said that Fat-Loss can be achieved by focusing on the 80/20 rule. 80%
nutrition and 20% diet. We tend to disagree with this ratio! If one doesn’t focus 100%
on their nutritional component there will be no result. Without a calorie deficit there
will be no fat-loss.
2
Why losing body fat slowly is so important
The key to achieving and maintaining a healthy weight isn't about short- term dietary
changes. It's about a lifestyle that includes healthy eating, regular physical activity, and
balancing the number of calories you consume with the number of calories you’re
exerting. It's natural for anyone trying to lose weight to want to lose it very quickly.
Evidence shows that people who lose weight gradually and steadily (about .5 to 1.25
pounds per week) are more successful at keeping weight off. While the main focus of
this program is fat loss, it will be imperative that you do so without losing large
amounts of muscle mass.
In order to make this your reality you'll want to drop calories consistently overtime and
not all at once. Allowing you to keep your energy levels at a moderate rate along with
hanging on to your muscle and strength while going through this fat loss phase.
Also keep in mind, the faster you lose weight, the greater the deficit you will need to be
in. Meaning you will be more likely to lose lean body mass (muscle), which we do NOT
want! Our goal is to maintain as much muscle and strength as possible throughout this
program. We will achieve this by ensuring we are in a SLIGHT caloric deficit, while
SLOWLY increasing our intensity of training and cardio. Combining these three factors
will result in sustainable/maintainable fat loss.
3
It’s a lifestyle
Although this program is something you will be following strategically over the course
of these upcoming weeks, life WILL happen. Birthday parties, holidays, a night out on
the town, going out to lunch and dinner etc. It’s all about how you balance and adjust
to these life events that will help you reach your goals. Reaching your goals, physically
and mentally is about what you are doing most of your time. Not what you do
occasionally. Treating yourself on occasion is something that is very important for
longevity and reaching your goals in a realistic and healthy manner. What matters most
is getting RIGHT back on track as soon as possible. Whether it’s the next meal, or the
next morning, this is where the importance of consistency comes into play.
People often make the mistake of letting a special occasion turn into multiple days of
falling off track with your nutrition and training. This is something that we want to
avoid at all cost. Allowing yourself time to be social with friends and family is 100%
necessary, in fact we recommend it! But keeping the end goal in mind, is a must!
4
How to go about special occasions
“Dieting” doesn't have to mean skipping out on romantic evenings or losing time with
family and friends. Instead of staying at home and missing out on a delicious
restaurant meal, arm yourself with knowledge and plan ahead so that you can be social
and eat smart.
Too often, people are hesitant to speak up about their preferences when ordering at
restaurants. Never feel obligated to accept a meal other than what you originally
planned. There are so many options when eating out that will allow you to reach your
fitness goals.
How to choose foods when eating out & Incorporating foods you
love
How to choose foods when eating out?
Typically, when eating out, foods are cooked in hidden oils, butter, fatty dressings etc.
This can easily throw you out of a caloric deficit. When ordering your meals, you want to
be certain you are dodging these unnecessary, un-wanted extra calories, by simply
asking for the following:
Choose foods that are steamed, broiled, baked, roasted, poached, or lightly sautéed.
Ask for your food to be prepared with no butter or oil. Focus primarily on consuming
both your protein and vegetables before moving on to your carbohydrates. By placing
an emphasis on these two items from the start, you're less likely to overindulge in a
creamy, sugary desserts because you're already full.
Key Tips:
Pick foods without butter, gravy, or sauces— ask to have the food
prepared without it or ask to have the sauces on the side.
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Choose a lower-calorie salad dressing (light balsamic, vinegar, lemon wedges), or ask
for the dressing completely on the side, and only use a portion of it.
Pick drinks without added sugar, like water or unsweetened tea. Don’t drink your
calories. If you’re looking to let loose a little, wine, or a lower calorie alcoholic beverage
(choice of alcohol mixed with soda water, or a diet soda) will be superior when
comparing to a sugary mixed drink. Alcohol must be tracked into your overall calories
as well. Everything in moderation is just fine and will not stunt your progress.
Choosing foods that come in their whole form (chicken, steak, salmon, rice, dry potato,
broccoli, etc.) will make estimating your macros for this meal as accurate and easy as
possible.
What Are Some Good Foods to Choose When Dining Out?
Choose your restaurants before going out so that you know they will have a healthy
dish for you!
o Steak houses: Are always a great option. Typically, the diner will have many
choices, allowing them to prepare a meal just the way you want it. Making it easy
to choose a lean piece of protein, vegetables, and a healthy carb source in its
whole form.
o Chinese/Japanese/Vietnamese: Meals at Asian restaurants tend to be well
balanced in terms of nutrients, but it's often necessary to watch portion size.
Often times, they will give extra servings of rice since it's not very expensive or
because it’s considered the main part of the meal in many cultures. The other
things to steer away from are the fried and fatty meats. Chicken, shrimp, fish,
rice and vegetables will be your best bet. Avoid fried/tempura foods.
o Mexican: The trick to getting the most out of Mexican food is to avoid the greasy,
fatty foods and toppings.
The biggest caloric additions come from the cheese, sour cream and guacamole.
Avoiding these as well as extra chips would make for a healthy meal while enjoying
some spicy, flavorful Mexican food.
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TIP:
On days you know you may be going out to dinner with family and friends try and
account for the extra calories earlier on in the day by eating lighter/ low calorie meals,
to be sure you are still in a deficit by the end of the day.
It will be your responsibility to track your macros as closely as possible (they do not
need to be exact, every single day). What has helped us in the past is we plug in our
meals ahead of time. If you know that you are going to be eating a salmon avocado
roll, enter that into My Fitness pal before the meal. That way you know what you can
eat leading up to that meal/ how much you have left to eat.
Incorporating the food, you love…
This healthy and fit lifestyle is all about incorporating meals/foods you love in order to
make this journey enjoyable.
We love to live by the 80/20 rule. Being sure at LEAST 80% of our meals throughout the
day are from whole nutrient dense foods that fuel our body. The other 20% being foods
you may consider a healthy treat, foods you can’t live without, or foods that are
processed. THIS DOES NOT MEAN THESE FOODS ARE “BAD”! Do keep in mind, yummy
whole food sources are usually lower in calories and will allow you to eat more of them
to feel full and satisfied. YAY! And foods that are more on the processed side will take
up a lot more calories quickly. This will leave you satisfied but, maybe not so full.
Please choose wisely (:
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Fad diets & why they don’t work
Yoyo Dieting
We feel the importance to touch base on this extremely common subject. We can
honestly say for ourselves and the majority of the fitness community has once
experienced yoyo dieting or picking a fad diet to follow. This leads to quick yet unsustainable results. To produce long-term results, your diet must be sustainable.
Yoyo dieting is when a “dieter” uses fad diets, restricting themselves of calories,
resulting in quick weight loss as well as a decrease in lean body mass. Fad diets are
not maintainable and are typically not healthy physically or mentally, it is very
important for us to share our knowledge as to why. When you restrict yourself of
calories for an extended period of time your metabolism adapts to the deficit and slows
down to conserve energy and keep the body running on fewer calories, this is known as
adaptive thermogenesis. When weight is gained too quickly (most likely post diet/
restricting) the weight gained is majority body fat while your BMR (basal metabolic
rate) is STILL suppressed, leaving goals for fat loss in the future less successful. This
will leave you in doubt as to why you can’t lose weight and keep it off. It will begin to
feel like it’s out of reach or impossible.
Well we’re here to tell you...Losing weight does not include restricting yourself of
calories and being miserable! There IS A WAY to reach your goals and eat yummy
foods, as long as you are extremely consistent and *patient* with yourself. Results do
not happen overnight, and sheesh, you may not notice results for a few weeks. This is
when you remember why you started, and you AREN'T stopping until you reach THAT
goal! Okay?! Okay.
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Meal timing/distribution
Meal timing
Although meal timing is important you don’t need to stress about this too much. Focus
on your daily macronutrient intake/ breakdown, this is far more important.
There is no scientific evidence that stats 6-8 smaller meals are more efficient for fat
loss compared to 3-4 larger meals. This is going to be a choice you get to make based
on your preference.
We do recommend that you eat 3-5 protein rich meals a day. Protein slows the
digestion process and triggers the release of your appetite suppressing hormone,
leptin. While protein is one of the most essential macronutrients, it will also keep you
satiated. Protein will control those hunger cravings that appear as you dive deeper into
your cutting phase.
It’s also important to incorporate carbohydrates to some of these meals to optimize
energy, muscle fullness and strength.
You do need to pay attention to meal distribution in a way that allows you to optimize
your workouts. For example, your pre and post workout meals should consist of
carbohydrates and protein. Fueling your body with energy rich foods that will assist
your workout/ recovery time.
Pre- Workout- (the meal you consume before training) This is going to ensure that you
will have enough energy for training. A general rule of thumb is to eat your pre workout
meal 30-60 mins before training, but if you prefer a shorter or longer period of time,
then that is perfectly fine.
Post Workout- (the meal you consume after training) This is going to replenish
glycogen stores, aiding in amino acid (Building blocks of protein) uptake into your
muscles. This process is going to help your body repair and regrow the muscle fibers
you just broke down while lifting. It is ideal to consume a post workout meal 30-90 min
after your training session, although you will not miss an opportunity for growth or
recovery if you consume your post workout meal later than stated.
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Anabolic Window Definition
The metabolic window (also called the anabolic window) is a term used in strength
training to describe the 30-minute (give or take, dependent on the individual) period
after exercise during which nutrition can shift the body from a catabolic state to an
anabolic one (replenishing the glycogen stores in your muscles).
I’m sure you’ve heard people preach about the importance of consuming sufficient
amounts of protein and carbohydrates 30 minutes after your workout or else you’ll
miss the anabolic window and say goodbye to your gains.
While it is extremely important to fuel your body properly post workout, science has
stated there is little to no evidence showing a difference in the recovery process if you
consume your post workout meal 30-90 min after your training. You don’t need to
stress on this topic too much.
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calories
Calorie
A unit of food energy.
Maintenance Calories
Maintenance calories are exactly as they sound. The total amount of calories that is
required daily to maintain your body weight.
Calorie Deficit
A Caloric deficit is the number of calories you need to consume to lose weight & body
fat. Which requires you to consume fewer calories than is required to maintain body
weight. If you are not in a caloric deficit, by definition, you will not lose weight.
-Calorie SurplusA Caloric Surplus is the number of calories you need to consume to gain weight. Which
requires you to be eating more calories than your maintenance. When in a caloric
surplus, the goal is to gain minimal body fat and mostly lean muscle tissue.
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Energy balance
How Many Calories do you burn a day?
There are many key factors that go in to play when figuring out how many calories you
should be eating to lose or gain weight. Number one, figuring out an estimated number
of calories you are burning when going about your day to day life, working out,
sleeping, walking, fidgeting etc.
-TDEETDEE, TOTAL daily energy expenditure, is the amount of energy in calories you burn per
day. This includes the calories you burn when walking sitting, typing on the computer,
working out etc.
-Energy Expenditureis the amount of energy (or calories) that a person needs to carry out
physical function such as breathing, circulating blood, digesting food, or physical
movement.
Basal Metabolic rate?
BMR is the number of calories you would burn per day at rest.
-Thermogenesis (NEAT) Non-Exercise ActivityNon-exercise activity thermogenesis (NEAT) is the energy expended for
everything we do that is not sleeping, eating or sports-like exercise. It ranges from the
energy expended walking to work, typing, performing yard work, undertaking
agricultural tasks and fidgeting.
NEAT
Neat may seem like a simple concept, but it plays a huge rule for fat loss, and is a
critical component in how we maintain our body weight and/or lose and gain weight.
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Non-Exercise Activity Thermogenesis (NEAT) is the energy for everything we do that is
not sleeping, eating or sports like exercises. People who spend a vast majority of their
working day behind a desk are often shocked how little they move even if they go to the
gym regularly. The idea of neat is to keep moving throughout the entire day for
maximum health and thermic effect (calorie burning)
NEAT can consist of almost any activity you do day to day outside a structured gym
setting. A limited list of NEAT activities is listed below.
• All forms of walking • Riding a bicycle • Shopping • Taking the stairs instead of
elevator • Yard work • Playing with children • Pacing & Fidgeting • Working on a standup desk • Cooking • Cleaning
An easy way to get more active during your day to day life is getting a few extra steps
in, going on a 15-minute walk during your lunch break, or after dinner etc. When in a
caloric deficit you may notice your overall energy SLIGHTLY decrease, and this is when
it is most important to keep your NEAT up to par. We track our steps with the built in
“health” app that is on our iPhones.
Even if you don’t make it to your step goal each day, adding extra steps to your day is
an important component of NEAT that can burn calories, while adding healthpromoting activity to your life, and we recommend GET MOVING before taking on any
type of cardio equipment to start.
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The importance of macro nutrients
Carbs
Carbs are a scary word to many because most relate carbs immediately to fat gain. In
order to lose body fat, maintain lean muscle and gain strength, carbs are going to be a
staple in your diet. Things like brown rice, white rice, sweet potatoes, Russet Burbank
potatoes, oatmeal and other non-processed carbohydrates are all perfect examples.
Your body uses these foods to make glucose, which is your body's main energy source.
Your Carbohydrates should make up anywhere from 45-50% of your daily Calories. (we
will get into this further along)
Protein
Proteins are probably the most essential macronutrient that you should include in your
diet whether cutting, maintaining, or bulking. With a clean cutting plan your protein
should be taking around 20-30% of your daily caloric intake. Food like lean red meat,
chicken, fish, eggs/ egg whites, a whey or vegan protein, tofu, Greek yogurt, cottage
cheese are all great examples. Things like almonds, cashews, walnuts, pecans, peanuts
and nut butters are also great additives to your protein intake as well as getting some
healthy fats in.
Obviously, things like fatty red meats and sausages will need to be monitored during
this phase in order to keep your fat loss on a downhill climb. But keep in mind, red
meats have a series of benefits whereby it is not only a good source of protein but also
of iron and other minerals. Everything in moderation will do the body good!
Fats
Fats are probably overlooked as a dietary need, especially healthy fats. Within the
cutting phase, you should be getting your fats from egg yolks, all varieties of nuts, olive
oil, coconut oil, avocados, etc. Your fats should make up anywhere from 25-35% of your
daily caloric intake.
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Fiber
fiber promotes the movement of material through your digestive system and increases
stool bulk, this benefits those who struggle with constipation or irregular stools. You
should be aiming for about 25g of fiber daily (we will get to this further on)
Alcohol
When we reach the topic of alcohol, the common questions are:
o
o
o
“How do we track it?”
“Am I allowed to drink alcohol while in a cutting phase?”
“What drinks should I stick to and what drinks should I avoid?”
How to track alcohol
Alcohol has 7 calories per gram, which is on the higher end of the scale when
comparing them to protein, carbs, and fats. We have three options, we can track your
alcohol intake as a carb, as a fat, or you can divide them between the two (you never
want to track your alcohol as protein).
Tracking alcohol as a carb: Take the number of calories in your beer, wine, shot, etc.
This does not include the mix, juice, soda, etc. Divide the number of calories by 4. Take
the total and enter it into my fitness pal by searching “carbs” and entering the given
amount.
Tracking alcohol as a fat: Take the number of calories in your beer, wine, shot, etc. This
does not include the mix, juice, soda, etc. Divide the number of calories by 9. Take the
total and enter it into my fitness pal by searching “fats” and entering the given amount.
You can also split the total of calories between carbs and fat if you would like.
Example: If your drink has 200 calories you can track it like so:
Carbs/200 Kcal = 50 grams of carbs
Fats/200 Kcal = 22.2 grams of fat
If you divide between both carbs and fats:
100/4 = 25grams of carbs
100/9 = 11.1 grams of fat
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If you are drinking mix drinks, alcohol/juice or alcohol/soda you need to estimate how
much mix, juice or soda is being poured into each beverage. These calories can add up
quick. In this situation it’s safer to overshoot your calories for these drinks oppose to
underestimating the total intake.
Alcohol in a cutting phase
Like we’ve said before, everything in moderation is okay. Having 1-3 drinks occasionally
is not going to hinder your progress abrasively. Keep in mind that alcohol will interfere
with your focus, performance, recovery, as well as taking a negative toll on muscle
protein synthesis/ the ability to build and repair muscle. Although alcohol absorbs
extremely fast, it metabolizes extremely slow, which will impair your training for the
next few days/possibly more.
When you’ve had a night out on the town, and choose to socially drink, make it a point
to drink water after every alcoholic beverage. Once you return home for the night, drink
plenty of fluids (water, electrolytes, etc.) so you wake up the next morning feeling OKAY
and not like death. It wouldn’t be a bad idea to take a few Ibuprofen before your head
hits the pillow…
The next morning it is your job to hop right back on track. This is not a time to go to
brunch with your friends, indulge in pancakes, eggs benedict, cinnamon rolls, while
drinking mimosas. If you take your goals seriously and want to see a change in your
body composition, you need to make it a point to visualize why you’ve started this
journey and what’s in your best interest to ensure you are reaching your goals.
What drinks to stick to and what drinks to avoid
Stick to the drinks with minimal ingredients and minimal sugar. Don’t add juices, mixes,
or creams to any of your drinks, this will result in more empty calories with no nutrient
value.
Tasty drinks that are low calorie:
o
o
o
o
Tequila/Soda water with a lime
Vodka/Soda water with a lime
Whiskey and Diet
Red and White wines are fine but keep in mind the sugar
content is higher
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Drinks you want to avoid:
o
o
o
o
o
o
Long Island Iced Teas
Margaritas
Pina Colada
Mai Tai
Mudslide
Moscow mule
SUPPLEMENT RECOMMENDATIONS FOR FAT LOSS
Supplements when cutting can be very beneficial WHEN your nutrition and training are
in line with your goals.
Which is why we recommend supplements for those looking for energy, focus, strength,
vascular dilation and endurance. If you’re looking for a supplement without that jittery
and, itchy feeling we recommend OUR own KKFIT Stack on pesicnece.com. This stack
consists of Prolific, High Volume, and True Creatine. (This will be the best bang for your
buck, 15% off plus an additional $10 off.)
A pre workout or coffee with around 150mg of caffeine is the perfect ingredient to get
the mind right. It fuels the body allowing you to push yourself past your limits. (We use
prolific, from pescience.com) (KKFIT will also save you some money at checkout)
Creatine is another supplement you must implement in your daily stack in order to get
the most out of your training and optimize strength. It will aid in recovery, muscle gain,
strength and focus. (We use TruCreatine, from pescience.com)
Listed below will be more benefits of creatine:
o Helps muscle cells produce more energy
o Supports many other functions in muscles
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o
o
o
o
o
o
o
Improves high intensity exercise performance
Speeds up muscle growth
May fight other neurological diseases
May lower blood sugar levels and fight diabetes
Can improve brain function
May reduce fatigue or tiredness
Creatine is safe and easy to use! It’s been researched for more
than 200 years
and numerous studies support its safety for long-term use. Clinical
trials lasting up to five years report no adverse effects in healthy
individuals.
Supplementing is very easy. Simply take 5 grams of creatine monohydrate powder per
day. (Which will be equivalent to one serving or one scoop of Tru Creatine) At the end of
the day, creatine is an effective supplement with powerful benefits for both sports
performance and health.
All the supplements we use are from pescience.com and you can use “KKFIT” to save
you money, or you can get these from a local vitamin shop, GNC etc.
Following a nutrition plan by incorporating the above concepts with a rigorous weightlifting program and doses of cardio will attribute to some incredible muscular definition
as well as fat loss. Stick to your plan, stick to eating whole nutrient dense nonprocessed foods. If you implement this plan while eating little to no cheat meals, you
will have one of the healthiest cuts of your life.
Once again, of course everything in MODERATION is the key to success, happiness and
balance. You can incorporate your favorite foods/ beverages into your daily diet as you
wish, only if they are tracked and included into your daily caloric intake.
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How to determine your macros
Take a DEEP breath! We know this is a lot of information to take in all at once, we are
here to help you understand how this whole macro thing works. Once you start to apply
these things into your daily routine, you will then realize, this isn’t so bad after all, and
it will become extremely natural! (: It may take a few days to adjust but we got this
babes!
First, grab a pencil, paper and a calculator!
We start by calculating our maintenance calories level. We define maintenance calorie
level as the number of calories we need to eat in order to maintain our current body
weight. This level will vary among individuals depending on gender, age, activity level,
body type and other factors.
Although there are many ways to access the maintenance calorie such as lab testing,
keeping track of your body weight and food intake for an extended period of time, we
can use the following simple calculation to estimate a good starting number.
“BODY WEIGHT (LBS) X 15-17= ESTIMATED DAILY CALORIE MAINTENANCE LEVEL”
If you are a female with a smaller body frame and/ or have an inactive lifestyle, then
you would want to use the number closer to 15. If you are a female with an athletic
body frame and/or active lifestyle, you want to be in between 16-17. If you are a male
with a bigger body frame and/or have an active lifestyle, then you would want to use
the number 17.
Once you have calculated your maintenance calorie level, adjust your daily calorie goal
by subtracting or adding 300-500 kcal to your maintenance calorie level depending on
your goal. (We will be Subtracting 300 Kcals for the first 6 weeks, and then an
additional 200 the last 6 weeks, to ensure we are in a slight deficit of calories, and
to be sure we are maintaining strength and lean mass throughout the coming
weeks) This will put us on track to lose .5lb -1.5lbs per week. (Very sustainable for
longevity)
Protein has 4 calories per gram
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Fat has 9 calories per gram
Carbs have 4 calories per gram
Alcohol has 7 calories per gram
Now that we have your calories set, we will be setting your personalized daily macros.
SETTING PROTEIN
The general recommendation of how much protein is optimal in order to maintain or
increase muscle mass ranges between .8-1.2 grams of protein per pound of body
weight.
For example, for a 140 lb. individual his/ her recommended daily protein would be
somewhere between 112 and 168. (We like sticking to 1g of protein per lb. of body
weight)
EX: 140lb x 1g protein = 140g of protein
DETERMINE YOUR DIETARY FAT INTAKE
Once you have set your protein needs, it is time to determine how many grams of fat
and carbohydrates you want to consume.
(Subtract the calories from protein from your maintenance)
EX: daily caloric intake 2,200.
(protein contains (4) calories per gram)
140 g of protein = 140 x (4) = 560 calories from protein
which means you would have 1,640 calories remaining to split between fats and
carbohydrates.
We have learned, researched and experienced that 45% fat and 55% carbohydrates is a
sweet spot for your remaining calories. But technically you can play with the
percentages and find what works best for you.
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If you prefer eating fatty foods, eggs, nuts, nut butters, avocado etc., then you would
want to set your fat intake at the higher end. If you prefer carbohydrates, then you
would set your fats lower.
EX: 1,640 remaining for carbohydrates and fats.
(fats contain (9) calories per gram) Lets set your fats at (45%) of your remaining
calories
EX: 1,640 x (45%) = 738 calories towards fats 738 / (9) = 82 grams of fats
CALCULATING DAILY CARBOHYDRATE INTAKE
After setting your calorie goal, protein and fat intake, lastly you want to calculate how
many grams of carbohydrates you will consume daily.
for this example, we are using 45% fat and (55%) carbohydrates for the remaining
calories.
(carbs contain (4) calories per gram) Lets set your carbs at (55%) of your remaining
calories
EX: 1,640 x (.55) = 902 calories for carbs
902 / (4) = 225 g of carbs
EX: Your daily macros would be: 140g protein
225g carbohydrates
82g fat
(SHOWN ABOVE IS AN EXAMPLE OF HOW YOU WOULD DETERMINE YOUR OWN
MACROS)
For the first 6 weeks of this program you will stick to your original macros of being in a
300-calorie deficit, while performing some cardio. This will have you on track to losing
1/2 a pound to a pound a week. Going into week 7 we will be dropping your overall
intake by another 200 calories while increasing the intensity of our workouts and
following the same steps above to create your new macro breakdown.
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After determining your macros, it will be time to put them to use. Download the app
“My Fitness Pal” and set up an account. Follow the steps by putting in your personal
information and goals. It will then spit out macros that it would like you to reach.
DISREGARD THESE MACROS AND CONTINUE FOLLOWING THESE STEPS
1. Click the home button in the bottom left hand corner
2. Click the more ... button in the bottom right hand corner
3. Click goals
4. Click calorie and macronutrient goals
5. Click calories, and input your personalized calories that you determined
above
6. Click carbohydrates
7. Click gram, and input your carbohydrate goal that you determined
above
8. Followed by inputting your protein goal that you determined above
9. Followed by determining your fats goal that you determined above
PROTEINS
CARBS
CARBS
Oatmeal
Rice
Potatoes
Coconut Water
Fruit
Pasta
Cereals
Juices
Protein Powder
Steak
Beef
Quinoa
Chicken
Beans
Lamb
Chickpeas
White Fish
Lentils
Tuna
Buckwheat
Egg Whites
Ground Turkey
Deli Meat
FATS
Dairy
Bacon
Eggs
Salmon
Nuts
Avocado
Olive Oil
Coconut Oil
Flax Seeds
Nut Butters
Butter
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Calories per meal
So how do we find out how many calories we should eat each meal? Simple, just divide
the total number of calories with the amount of meals you get in a day. Whether it be
5-6 smaller meals, or 2-3 bigger meals with some snacks in between, it is completely
up to you how you will reach your macros each day. And no they don’t need to be
divided exactly, this is just to give you an idea of how much to be eating so that you
don’t end up having to eat half your macros right before bed, or end up finishing your
macros earlier on and are left hungry.
If you are confused or overwhelmed with determining your own macro nutrients, please
send us an email at kk_fit@yahoo.com with the subject: Determining macros, and we will
be more than happy to clarify any questions (:
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Diet breaks
A diet break is a planned and purposeful break from dieting, typically returning to
maintenance calories, anything from one day, up to two weeks. We have found that 812 days is a perfect amount of time to prepare psychologically and physiologically for
the next phase of dieting. Taking planned breaks is one of the best moves you can
make for your long-term diet success.
The Role of The Diet Break
The goal during a cutting phase is to stay eating as much as possible, for as long as
possible, while continuing to drop weight. Success in dieting is not only about making
diet adjustments at the right time but also knowing when to take diet breaks.
How to implement a diet break
When implementing a diet break it is very important to keep structure.
o Raise calories by 250 for the given time (or, to calculated maintenance
levels).
o Cut cardio work in half (if performed).
o Keep your regular mealtimes and keep training hard.
o
You may realize that you have more energy when training, use this to your
advantage.
Frequency of diet breaks depends primarily on our level of leanness.
▪
The leaner we get, the more our bodies hate us (lol) (the harsher the metabolic
adaptations become), so the more frequently they should be taken. We
recommend taking your first diet break once completely finished with this 12week cutting program, returning to your current maintenance calories while still
keeping your nutrition filled with whole nutrient dense food choices. The chart
below will give you a clearer idea on how often one should take a diet break.
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Body fat %
Diet Break Frequency
<10%
every 4-6 weeks
10-15%
every 6-8 weeks
15-25%
every 10-12 weeks
25%>
every 12-16 weeks
*Why does it seem like we gain body weight when on a diet-break? *
1g of glycogen holds 3g of water. Our muscles are made up of ~70-80% water which is
stored from muscle glycogen. Glycogen comes from the carbs we eat. So if you eat
more carbs than normal, which you will when you take a diet break, your body (the
muscles mainly) will hold more water giving you the false impression that you’ve
gained fat if you rely solely* on scale weight to gauge progress. It’s just water weight.
RELAX!!
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Reverse dieting
What Exactly is reverse dieting?
Metabolic Adaption from Dieting?
How to reverse Diet?
Trying to maintain a low-calorie diet as a long-term diet strategy can be really
challenging.
The primary use of a reverse diet is for people who want to minimize weight regain
while recovering from a long diet and raising their calories back to a more sustainable
level.
This involves a process of a slow and controlled calorie increases in order to minimize
fat regain, while at the same time increase your calorie expenditure and metabolic rate.
This is especially important since at the end of a diet where people have achieved their
weight loss goal, or at least decide that they are satisfied with their results to stop
targeting further weight loss. MANY people go back to their ‘pre’ dieting eating
behaviors and regain a-lot of weight. Even People who are very mindful of tracking their
calories will often return back to their pre diet ‘maintenance’ calories in a relative short
period of time.
What many people do not realize is their maintenance calorie level, after a long diet will
be FAR lower than what can be predicted by equations, even when based off your
current measurements (I.E. weight, body fat, lean body mass, age, etc.)
The goal is to train yourself to eat more while not gaining excessive amounts of body
fat.
Some people may be able to add a significant amount of calories & not gain any body
fat whatsoever. And some may want to be more conservative with the initial increase of
calories.
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SO why would someone want to do this? Most people would love to be able to enjoy the
flexibility of eating more food and not gain weight, especially those who have lost
weight from dieting.
To Put it simply, we believe reverse dieting may help some people maintain their weight
loss by allowing them to consume an increasingly greater amount of food overtime,
while not adding more body fat than they would like.
When going through a proper reverse diet, you will notice some water retention initially
while your body adapts to the slight increase of calories. This is also a great time to
focus on gaining strength, along with building muscle mass.
How to reverse diet?
1. Calculate Your Current Calories and Establish Starting Macro Targets
2. Decide How Quickly You Want to Increase Carbs and Fat
3. Raise Carbs And Fat At A Rate Compatible With Your Goals (5-10% of your
current calories) So you would increase your calories by 5-10 percent, keeping
your protein the same, and Following the same macro breakdown written in the
program for the remainder of the calories to get your new carb and fat goal.
4. Increase again once your weight has plateaued by another 5-10% and so on.
5. Weigh Yourself Multiple Times Per Week to Control Weight Gain (optional & we
personally do not do this being it can be a mind F&%k)
6. Slowly Reduce the Time You Spend Doing Cardio, And Add Heavier Lifting to
Your Workout Routine (very important to focus on progressive overload during
this time)
7. When You Reach Your Desired Caloric Intake, Stop and Choose Your Next
Action
Our “Bulking With KKFIT” program is a great next step, while your goal may be
shifted more towards strength and muscle gain at this time.
References
1. Rosenbaum, M., & Leibel, R. L. (2010). Adaptive
thermogenesis in humans. International Journal of
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Obesity, 34, S47-S55.
2. Levine, J. A. (2002). Non-exercise activity
thermogenesis (NEAT). Best Practice & Research
Clinical Endocrinology & Metabolism, 16(4), 679-702.
3. Deriaz, O., Tremblay, A., & Bouchard, C. (1993). Non
linear weight gain with long term overfeeding in
man.Obesity Research, 1(3), 179-185.
4. Fyfe, J. J., Bishop, D. J., & Stepto, N. K. (2014). Interference
between concurrent resistance and
endurance exercise: Molecular bases and the role of individual
training variables. Sports Medicine, 44(6), 743-762.KEY TERMS
Key Terms
DB: DUMBELL
BB: BARBELL
AMRAP: AS MANY REPS AS POSSIBLE
DROP SET: PERFORM AN EXERCISES AND THEN DROP (REDUCE) THE WEIGHT AND
CONTINUE FOR GIVEN REPS
SUPERSET: PERFORMING TWO OR MORE EXERCISES BACK TO BACK WITH NO REST
IN BETWEEN
Example: Superset A.1 A.2
Superset B.1 B.2
VOLUME: WEIGHT x REPS x SETS = TOTAL VOLUME
RIS: Rest in between sets
STATIC HOLDS LINK: https://youtu.be/Hg3V0oEessE
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Training adaptation
Progressive Overload
Dictionary: The gradual increase of stress placed upon the body during exercise
training.
This is the only way to reshape your body and keep making gains in both strength and
hypertrophy. There are three ways that we will be focusing on progressively
overloading our muscles during this 12-week cutting phase.
As we put more load on our body, our body compensates by becoming stronger. A new
workout program is always difficult in the beginning. Over time we no longer feel sore
as our body and mind get use to the stresses. Performing a workout for some time your
muscles become stronger and your brain learns to use those muscles efficiently.
In order to continue making progress you need to make your workouts more
challenging through the process of progressive overload. Now this does not mean
destroy your body. It means take a systematic and conservative approach to improving
as much as you can in one way or the or the other on each lift, session by session by
doing the following.
Methods of Overload
Intensity (% of 1 RM)
Volume (total work performed)
Density (Work performed in time)
Intensity
Intensity refers to (X) percentage of your max strength on a given exercise that you can
perform. This usually refers to a percentage of your 1 rep max. For example, if your
max squat is 225lbs that is 100% intensity, and you could not complete one more rep.
If you were to then squat 157lbs that’s would be 70% of your 1 rep max.
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Volume
Volume is the total work performed. So back to our squat example. If you were to squat
185 for 4 sets of 6 reps, you would equate your volume like this.
Weight x (reps x sets) = Volume
185 x (6 x 4) = 4,440lbs
Density
Density is simply the amount of volume you do in time. Referring to the squat. If that
squat workout took you 20 minutes to perform you would go about it as so.
4,440 / 20 = 222 minutes of your density
By incorporating these methods above your body has no option but to grow and
become stronger. This can and will be highly uncomfortable for each athlete, because
when the muscles start to burn, it’s hard to keep going. But remember to attain
anything substantial in life you need to get out of your comfort zone. This applies to
everything in life including fitness. THIS IS WHERE THE MAGIC HAPPENS!
If you’re at an intermediate or advanced level with training, and progressive overload is
not targeted, you will just be spinning your wheels and not maximizing your full
potential.
In this program the frequency and volume are definitely there, but it is your job to be
tracking and progressing the weight lifted. You will need to track your progress by
recording your lifts and try to increase the weight lifted over time. We have provided
columns for you to incorporate the weight and reps you preformed next to each
exercise.
SUMMARY
o Even the most optimally designed workout will not provide results if we
are not pushing ourselves.
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o For sustained strength and muscle gain we need to progressively
overload our workouts.
o Over time it can be a challenge to progressive overload. Therefore, we
have focused on incorporating a variety of different workouts each week
while staying consistent with a hand compound lifts and adjusting the
workout split after 6 weeks.
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Understanding stress
Not all stress is bad. The problem is when we are in a heightened state of stress for too
long.
We want to enter a “sympathetic state” of stress when we train and then immediately
get out of this state post workout as we begin the recovery process. Stress is crucial for
our bodies to disrupt homeostasis, which is what allows us to adapt and grow muscle.
What could be causing you to spend far too much time is a prolonged sympathetic
state
lack of sleep
Social media
Smoking and Alcohol - Lack of water
Poor food quality
Moving
Work
Poor body image
Relationship issues
Financial troubles
This is why this program starts with a LOWER training volume and then incrementally
builds up as the weeks go on.
As we improve our stress management, we then drive up training volume that we will
be able to recover from efficiently.
The Key is to push hard but only when healthy and able.
Get your body into a neutral state. Concentrating on slow deep breathing can be a
great tool. To feel safe and away from danger we need to be in a calm state and slow
breathing techniques can help with this.
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Other activities to practice:
meditation
yoga
slow walks
massages
stretching
guided meditating apps (headspace or calm are both great)
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Maintaining strength
One of our favorite quotes ever:
“What builds muscle best, maintains muscle best”- Dr. Layne Norton
A huge myth that needs to die, is that when you are going through a cutting phase, you
transition from heavy weight low reps, to low weight high reps to make the muscles
more defined rather than dense.
What makes a muscle appear more "cut" is simply how developed the muscle itself is,
and the degree of body fat that sits on top of it.
Also keep in mind dieting isn't the most efficient time to try to grow or build strength.
Although it can be done (very, very, very slowly) it’s not optimal.
One of the biggest factors as to why people fail at dieting, is when they find their
strength fading, they over analyze and think that they are losing all their gains.
But that loss in strength is really related to two factors:
1.How many calories they drop
2.How quickly they do this.
If you are not in a time crunch, you can indeed maintain most, if not all, of your
strength while dieting. In some cases, people even get stronger while weighing less.
The key is managing your calorie deficit in an intelligent and timely manner. Which is
exactly the route we are going for!
When getting further into your cutting phase you will start to notice a slight shift in
strength. Don’t neglect the heavier weights because of short- term strength dips. You
need to put your ego aside for a while and understand you're not going to "feel weaker"
forever, and you shouldn't feel that much weaker if you're doing things right in the first
place.
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Frequency- Why FULL-BODY is superior to bro splits
During each full body workout your overall volume is going to be lower, which in return
equals higher frequency throughout the week. Activating each muscle group every 4872 hours is going to maximize muscle protein synthesis, which equals greater muscle
growth. Research has shown that people who follow full body workouts opposed to a
bro split, gain superior muscle mass.
This is also something that we have experienced for ourselves. During the first couple
years of our fitness journey we experimented with the typical “Bro Split.” For example:
Back, arms, legs, shoulders, chest. Although we did notice some muscle growth in the
beginning stages, soon after we hit a hard plateau. We knew it was time for a change.
Although we were skeptical about full body days, we did our research and decided to
jump right in. We immediately fell in love with this new style of training while our
workouts were filled with variety that we had been craving. Soon after, we began to
watch our bodies take shape and transform right before our eyes. This is when we knew
that full body days would be part of our routine forever.
All rep ranges
Over the course of the year’s women have been taught that low weight high reps are
the key to building a “toned” physique. While males have been told that the 8-12 rep
range is superior for muscle gain. Most men and women find a rep range that they are
comfortable in and stay there far too long, causing them to plateau. Therefore, the rep
range that you are not doing, will be most optimal for overall muscle development.
Throughout our program we focus on both strength and hypertrophy. The rep ranges
between the two are on the opposite side of the spectrum. We have included sets that
will be performed with the reps being 2-5 as well as sets where the rep range is over
50.
Benefits of Training for strength
To build strength, you're going to have to train with heavier weights, meaning you'll do
fewer reps. This increased strength will allow to handle more weight on any given
multi-joint exercise for your muscle-building sets of 8-12 reps. The basic powerlifting
moves, bench press, squat, and deadlift are staples in this program for a reason. These
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exercises require multiple muscle groups to work in coordination. These moves also
trigger your natural release of testosterone and growth hormone, both of which help
you maintain and build strength and mass. The more muscle you carry the more
energy you exert during the day, resulting in greater fat loss.
Benefits of training for hypertrophy
Hypertrophy training requires a greater training volume compared to strength training.
This doesn’t mean that you are going to use light weight that you can easily perform,
this means that you are going to use a moderate to heavy that challenges you, while
you are still able to complete the reps given. Sets of between 8-12 reps performed to or
near failure - are usually touted as best for hypertrophy or muscle growth purposes.
Blending the right amount of volume with the right amount of load is a recipe for
success that will translate into overall muscle growth.
Benefits of training for endurance
Muscular endurance and cardiovascular endurance both play a key role in your overall
health.
Muscular endurance refers to the ability of your muscles repeatedly contracting over a
long period of time without muscle fatigue. This is going to allow you to perform
everyday exercises such as opening doors, walking up the stairs, lifting boxes, chopping
wood without feeling out of breath or tired. Throughout the course of this program we
focus on implementing heavy (near limit) weight, shortening rest periods and utilizing
overall volume. Accomplishing these 3 techniques will increase your strength-muscular
endurance.
Cardiovascular endurance is the ability to exercise without becoming exhausted since
your heart, blood vessels, and lungs are supplying oxygen rich blood to the working
muscles during physical activity. We will be progressively increasing cardiovascular
endurance training by incorporating supersets, HIIT cardio and LISS. Some other
beneficial cardiovascular exercises include, running, jogging, swimming, hiking, stair
climbing, etc. Performing some of these exercises into your
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weekly routine will increase your bone density, reduce risk of heart disease/cancer and
develop a stronger heart/ lungs, and most importantly it will have a significant impact
on how you feel and look.
Compound Movements
Compound movements are multi joint movements that utilize several muscles or
muscle groups at one time (squats, deadlifts, lunges, chest press, overhead press, pullups, dips, etc.). For example: Squats are extremely beneficial, being numerous muscle
groups are engaged; core, lower back, quadriceps, hamstrings, calves, glutes, etc.
Benefits of compound movements.
Burns More Calories:
Compound exercises will be using some of the biggest muscle groups in your body, and
in order for these muscles to perform properly, they will be using more energy than
your smaller muscle groups. During and after your training sessions your muscles will
be demanding more energy in order to recover, resulting in an efficient output (more
calories being burned).
Get Stronger:
Compound lifts increase overall strength and size. You are going to be incorporating
movements which allow you to use the most weight, forcing your body into a state of
adaption/forcing the muscle to grow and get stronger.
Maintain Muscle mass:
While maintaining your strength you are also going to maintain your muscle mass.
Incorporating these lifts while leaning out will allow you to hang onto your strength
and size, being you will still be lifting HEAVY.
Splits Workouts
n/a
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Training intensity
The volume in the program is a volume traditionally more suited to the goals of an
intermediate to higher level lifter. If you feel the need to adjust, please do so.
As Certified Personal Trainers we want our clients to be able to recover from the
amount of volume they are performing. You don’t need to feel completely burnt out
after every single session. BUT you do need to find an equilibrium, where you are being
tested, challenged, and where you are able to put in max effort more days than not. If
you are training with the intent to get stronger, to gain muscle, and you accept that you
are going to be challenged, you will create remarkable effects in your body
composition. If you feel that you are just going through the motions or your workouts
feel “easy” then you need to adjust your training intensity. Your results will be based on
how hard you push yourself. During a cutting phase you can’ be half committed.
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Importance of recovery
Incorporating recovery days into your training program is the best thing you can do to
ensure you are consistently improving. This is the time that the body adapts to the
stress of exercise and the real training effect takes place. The body repairs and
strengthens itself in the time between workouts, and continuous training can weaken
even the strongest athletes. Recovery will also replenish energy stores and repair
damaged tissues.
Over training is what we want to avoid at all cost’ and is also a difficult condition to
recover from. Over training often occurs when an athlete lacks recovery time.
The body has a limit to which and how much stress it can handle before breaking down
and risking injury. Doing too much work too quickly will result in injury or muscle
damage and doing too little will not result in any improvements. This is exactly why we
have increased volume throughout this training program and have scheduled rest days
during each week.
The number one most important thing outside of exercising is sleep. If you’re the
nocturnal type that gets hardly any sleep with the occasional 8 hours of sleep, chances
are you are holding yourself back from getting the best results possible. When it comes
to increasing your gains, losing body fat, and achieving a high level of overall
performance, sleeping is extremely important!
Cardio dosage/ increasing intensity
When we are in a “fat -loss” phase our bodies want to conserve energy.
For example, early on you are feeling motivated and energized, wanting to do the most.
Over the course of 12 weeks you become tired, hungry, and less attached to your goal.
Our bodies are smart and directly tell us to conserve energy by moving less.
We are in control and the more control we have the better our results
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Yes, cardio is a tool and can be helpful, but you do not want to overdo it. Your body
naturally adapts to everything you do, including cardio, leaving you having to do more
and more cardio overtime to see results or even maintain your body composition.
During the next 12 weeks we will be SLOWLY increasing cardio and the intensity of each
training session to optimize fat loss while holding on to your hard-earned muscle mass.
When in the gym, we want you to devote most of your time lifting weights. (When lifting
weights your body has no other option but to adapt by getting stronger, which then
results in muscle gain, and more calories being burned while increasing your
metabolism) Lifting is a win win all around!
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Types of cardio
Each cardio type, both HIIT and LISS, provides great benefits and results. And ideally,
a great exercise program factors in a balance of both! But ideally it all comes down to
what YOU prefer, if you have the time to perform LISS and would rather do so than
HIIT, then great. If you would rather do HIIT then do it.
STEPS:
Week 1-4: 8,000-10,000
Week 5-8: 10,000-12,000 Week
9-12: 12,000-14,000
HIIT
So, for HIIT (High Intensity Interval Training), you would alternate periods of high
effort work—sprints, cycling, battling ropes, swinging kettlebells— with periods of
lower effort work or even rest. Use an interval breakdown that’s challenging but allows
you to complete it without gassing after the first few intervals.
LISS
LISS (Low Intensity Steady State) exactly like it sounds. You’re moving at a steady
pace, and it’s at a low intensity. More towards the end of a cut, you may not have as
much energy to put out. Which is why you see bodybuilders or bikini competitors incline
walking or slowly cruising on the stair master. It should be a bit of work, but not leave
you feeling wrecked.
Cardio Overview
During this 12- week cutting phase your main source of cardio will be hitting your daily
steps. You can track this on the health app from your iPhone or you can use a
watch/device that tracks your daily steps.
You will be sprinkling in cardio throughout the course of this cut as well. The further
along you get into program, you’ll notice the amount of cardio increases, to ensure your
results continue!
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The time you choose to perform cardio doesn’t matter all that much BUT it can have an
impact on your lifting sessions if performed before hand, and that is what we want to
avoid. We suggest performing cardio after your training sessions therefor you will be
using most of your energy to focus on lifting heavy and brining as much intensity as
you can to each set.
Cardio Routine
Weeks 1-3 perform 20 minutes of LISS two times a week
Weeks 3-6 perform 20 minutes of LISS four times a week
Week 6-9 perform 30 minutes of LISS four times a week
Week 9-12 perform 30 minutes LISS six times a week
If you choose to perform HIIT cardio we suggest you do so on your recovery days.
Remember that you are in a calorie deficit, your training is intense, and HIIT cardio is
extremely taxing on the body and can, in some cases, make a negative impact
regarding your recovery. LISS cardio is the “safer route” being the intensity isn’t as
high and you will be able to recover more efficiently. We do understand that LISS
cardio can be tedious at times, and HIIT cardio can be exactly what you need in order
to spice up your cardio routine.
Performing HIIT cardio 1-2 times a week for the recommended amount of time above
can be your preferred way of cardio.
It’s up to you whether you want to execute sprints on the treadmill, intervals on the
stair-master, outdoor stadiums, etc. Be sure that you are pushing yourself as hard as
you can during the time of execution, and you are giving your body, lungs, and heart
enough time to recover so you are able to execute the next interval at 100% effort.
I’m going to list some forms of HIIT cardio that we prefer on the treadmill and stairmaster.
Choose a level that you can sprint at without getting injured. This speed should be very
challenging but not to the point where you cannot perform the interval for the time
given. As you progress throughout the program, if you are choosing to perform HIIT
cardio, you will need to progressively overload. Meaning, your intervals will become
longer, and your rest times will become shorter the deeper you get into your cut. It is
up to you to know when to decrease your rest times and crank up the intensity and
length of the interval. You also need to be aware of when things are getting too
comfortable, knowing when the time is right to push yourself even harder. Before
performing HIIT you will need to warm up properly (3-5 min) to avoid injury. Walking
on the treadmill or lightly jogging is a great option.
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Treadmill Sprints:
Repeat each interval ‘X’ amount of times until you finish the amount of time given for
that week. (listed above) under ‘Cardio Routine’
Option 1: 20 sec on 40 sec off for time given
Option 2: 30 sec on 30 sec off for time given
Option 3: 20 sec on 40 sec off 40 sec on 20 sec off for time given
In regard to stair-master intervals you will need to choose a level that you are
comfortable with, but it also needs to challenge you. I’m going to give some examples
using exact levels/speed for the stair-master. These are not the exact levels that you
need to use right out of the gate if you are not conditioned to do so. If you cannot
perform the exact levels don’t worry at all! You’ll work your way up to these levels over
the course of this cutting phase and then some!
If you perform any of these examples you can simply use your own numbers/levels but
increase/decrease the way I provide in the examples. If you choose to create your own
intervals that’s totally fine! Just be sure that it’s a challenge. You’re stronger that you
think you are, and cardio can be an extremely tough mental battle. But it should also
be DO-ABLE.
Stair-master Intervals:
Repeat each circuit ‘X’ amount of times until you finish the amount of time given for
that week. (listed above) under ‘Cardio Routine’
Option 1:
2 min level 6
1 min level 12
1 min level 14
1 min level 8
Option 2:
1 min level 8
2 min level 10
1.30 min level 15
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.30 sec level 4
Option 3:
1 min level 10
1 min level 12
1 min level 14
1 min level 16
1 min level 6
HIIT Cardio is going to be an extreme challenge once you reach that 20-minute mark.
That’s the tipping point/ the max amount of time that we’ll want you to perform while
the intensity is extremely high. If you reach week ‘X’ and it calls for 30 minutes of
cardio, and you choose to incorporate HIIT, simply perform the 20 minutes of HIIT and
then finish the remaining amount of time performing LISS.
Activation/ Mind muscle connections
Do you have stubborn muscle groups that refuse to grow no matter how hard you train
them? Although lifting weights is perceived to be strictly physical training, there are
many important psychological aspects to it.
Do you ever feel like you can’t focus in the gym? Maybe after a stressful day, or when
your thoughts start to drift to your work life, what you're going to eat post workout (lol
guilty) etc. You probably don't realize it, but you're missing out on one of the most
important secrets to success, the mind-muscle connection.
The first step towards muscular contraction is a signal sent by the brain to your
muscles telling them to contract.
The more you can improve this communication, the more muscle fibers you will recruit.
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Positive mindset check list
 I have all I need within me to change. If you’re constantly telling yourself “I
can’t” you may convince yourself that’s the truth. Replace these negative words
with positive ones instead. Tell yourself you will do your best or that you will try
your hardest instead.
 I believe I can and will reach my health and fitness goals. There is nothing like
believing in yourself to create a successful reality. Give yourself the benefit of
the doubt and believe that you will succeed at fulfilling your goals.

I understand that this will be a journey, a journey of change and a new way of
thinking.

Focus on the present. I’m talking about the present—not today, not this hour,
only this exact moment.

Don’t let yourself quit. Giving up is usually taking the easy way out of a situation.
No matter how negative you’re feeling, never let yourself quit pursuing
something you truly want. You’ll thank yourself in the long run if you don’t give
up.
 Change your vibe. Some people think that you get back what you put out, so stop
putting out bad energy and change to a more positive outlook. Whether it truly
works or not doesn’t matter, you’ll feel better either way.

Make positive thinking a habit. Don’t just practice thinking positively when you’re
feeling down. Make it an everyday occurrence whether you’re in a good mood or
bad
•
We highly recommend the book “you are a bad ass” by Jen Sincero. This
book has given us both a different outlook on life in general and given us
a different perspective on how powerful your mind really is.
45
Consistency
Discipline
Small goals each week
Daily check list (gallon a day) On track with macros etc.
F.A.Q.s
Q: Can I swap exercises if I don’t like them?
A: Yes, but we highly recommend NOT changing the main compound movements. The
accessory work can be swapped for similar type movements.
Q: Is training to failure ok?
A: Although we don’t recommend training until failure for every single exercise,
training close to failure (1-2) reps shy is extremely important when your goal is to
recruit as many muscle fibers as possible to build muscle
Q: What are the best pre and post workout meals?
A: By consuming a good source of protein and carbohydrates before a workout, you can
give your body the amino acids (branched-chain amino acids in particular) that it needs
to prevent muscle breakdown, whilst aiding muscle recovery and growth.
Carbohydrates are also great after a workout, as they provide the body with fast-acting
glucose as fuel to the muscles. As well as protein for muscle recovery.
Q: What do I do when I finish the program? Can I repeat the program?
A: Once you complete this program, we recommend a diet break, we talk about this in
the program and you can also do your own research as to why a diet break is necessary
and beneficial. YES! You can repeat this program, we recommend starting back at
phase one and adjusting your numbers to ensure that you are applying progressive
overload. The further you get into a cutting phase the lower your calories will drop and
the need for progression relies on your calorie deficit/energy output (cardio,
lifting/weight training, NEAT, etc).
Q: When and how do I reverse diet?
A: We talk about this in the program. Find the exact page on the table of contents
If you’re looking to perform and train at your best, you need to make sure your body
has enough fuel to do.
46
Resistance training rues
1. Focus on engaging the primary muscle first.
2. Lift weights in a slow and controlled manner, maintaining constant tension
throughout the movement.
3. Swinging the weight or using momentum increases the potential for injury.
4. Maintain proper posture. Chest up, shoulders back, neutral spine, chin straight
ahead.
5. Start off with light weight as a warmup (do not count warm up sets as actual sets)
and increase weight with each set, while maintaining proper form.
6. If you can easily perform the given rep ranges and sets, it’s too light. increase the
weight.
7. If you can’t perform the given rep ranges and sets, it’s too heavy. Decrease the
weight.
47
Workout splits
Phase 1: 10 Day Split
Day 1: Full Body
Day 2: Upper Body
Day 3: Lower Body
Day 4: Upper Body
Day 5: Recovery Day
Day 6: Full Body
Day 7: Upper Body
Day 8: Lower Body
Day 9: Upper Body
Day 10: Recovery Day
Phase 2: 7 Day Split
Day 1: Full Body
Day 2: Back & Shoulders
Day 3: Glutes & Arms
Day 4: Recovery Day
Day 5: Upper Body
Day 6: Lower Body
Day 7: Recovery
48
disclaimer
Kathryn and Kendra Kane are not doctoring or registered dietitians. The contents of
this document should not be taken as medical advice. It is not intended to diagnose,
treat, cure, or prevent any health problem - nor is it intended to replace the advice of a
physician. Always consult your physician or qualified health professional on any
matters regarding your health. Use of the information in this program is strictly at your
own risk. The author will not assume any liability for any direct or indirect losses or
damages that may result including, but not limited to, economic loss, injury, illness or
death.
All documents included or exchanged between Kathryn and Kendra Kane and the Client
are the intellectual property of KKFIT LLC and are not to be copied, sold or
redistributed without their written consent.
If you need clarification or have any questions, please email us at kk_fit@yahoo.com
49
Week 1
During these next 12 weeks, each week will consist of low reps with high weight to focus on
strength gains, and the other half of the week uses moderate reps with moderate weight
focusing on hypertrophy, delivering more blood flow and nutrients to the muscles, focusing on
size.
WEEK 1:
Notes: Focus on establishing a baseline strength on all of your lifts. Please keep record of
the weight and reps performed for each set, in the given slots provided for you. It is
absolutely necessary that you focus on progressive over loading. (see page 3) We have
programmed an increase in volume for the following weeks but looking to add more weight
to each lift will also dramatically increase the volume.
Full Body Warm Up/ Movement Prep
- Worlds Best Stretch- x10 second hold each side
1.Begin in a Push up position with hands below shoulders
2. Step your left foot towards the outside of your left hand. Your right knee should be resting on
floor, like a lunge
3. Rotate away from your body and reach towards the ceiling
5. Complete the movement by returning your left hand back to its starting position, left foot
returning you back into a push up position
- Inch Worm- Walk out with hands, walk feet up to hands x5
- 90-90- 5 each side
-Quad stretch (standing)- 30 seconds each side
Activation
-Band walks (repeat twice)
-lateral steps x10
-forward walk x10
Backwards walk x10
-Downward Dog to Cobra x5
Exercises for recovery days:
Total body foam roll. Foam roll sore areas or large muscle groups, 1-2 mins on each muscle
group.
Stretch each muscle for 30 seconds, or focus on your personal “troubled” areas, like tight hip
flexors or glutes.
-Low lunge – 1 minute hold on each side
-Shoulder and triceps stretch – 2 minutes (1 minute each)
-Seated hamstring stretch – 1 to 2 minutes each leg
50
-Quadriceps- psoas stretch – 1 to 2 minutes each leg
-Goblet squat hold – 2 minutes
-Seated groin stretch – 2 minutes
51
Week 1
Day 1 Full Body
Lifts/Exercises
Sets Reps
RIS
Weight
1
2
3
4
5
6
Notes
BB Squats
3
2-5
:90+
Stand with feet
around shoulder
width apart. Brace
core. Spread the floor
with your feet
throughout each rep
BB Bulgarian Split
Squats
3
6
:6090
6 reps each leg
As you begin to press,
drop into a shallow
squat, focus on driving
your head forward
until you reach the top
of the movement
Push Press
3
4-6
:90
Narrow Grip Pull Ups
3
4-6
:60
BB Bench Press
3
3-5
:60
BB Preacher Curl
2
6-8
:60
DB Skull Crushers
2
6-8
Keep your lats
retracted
throughout the entire
movement
Keep your elbows
tucked by the
side of your ears
:60
Day 2 Upper Body
Lifts/Exercises
Sets
Reps
RIS
Rear Delt Cable Fly
4
10-12
:60
DB Side Raises
3
20
:60
DB Shoulder Press
2
8-10
:6090
Single Arm Cable Side raise
3
8-10
:60
Cable upright Row
3
12-15
:60
Single Arm Tricep Pull Down
3
10-12
:60
Weight
1
2
3
4
5
6
Notes
8-10 reps each arm
10-12 reps each arm
52
Day 3 Lower Body
Lifts/Exercises
Lying Hamstring Curl
Sets Reps
3
15-20
RIS
:60-90
BB Banded Glute Bridge
3
12-15
:90
DB Sumo Squats
2
8-10
:60
Seated Calf Machine
4
8-10
Banded Frog Pumps
1
50
3
4
5
6
Notes
Neutral spine, have a
slight bend in your
knees, slowly lower the
weight, feel the
stretch, pull back up
with your hamstrings
4-6
8-10
2
:60
2
3
1
Press your hips into the
pad. Hold
for 2 seconds each
contraction
BB RDL's
Single Leg DB RDL
Weight
If necessary, use a
bench or a wall for
stability. You can also
perform these
with a staggered stance
to help with
your balance. 8-10 reps
each leg
:60
Day 4 Upper Body
Lifts/Exercises
Sets
Reps
RIS
Lat Pull Down
3
12-15
:60
BB Row
2
10-12
:6090
Supinated Cable Row
3
10-12
:60
Single Arm Cable Row
3
8-10
:60
Rear Delt Pec Dec
3
8-10
:60
Bicep Curl Machine
3
12-15
:60
Cable Curl
3
8-10
:60
10
:3060
DB Side Raises
2
Weight
1
2
3
4
5
6
Notes
Use a medium grip
width. Before you
row, unlock your knees,
hinge at your
hips, and pull the bar to
your belly
button
8-10 reps each side
53
Day 5 Recovery Day
Day 6 Full Body
Lifts/Exercises
BB Hip Thrust
Sets
3
Reps
RIS
Weight
1
2
3
4
5
6
Notes
8-10
:90
Use a band and place it
above
your knees
4-6 reps each leg
BB Step Back Lunge
2
4-6
:6090
DB Row
3
6-8
:6090
Standing Calf Machine
4
20
:60
DB Side Raises
2
10-12
:3060
Drop sets x10
Dips
2
6-8
:60
Use assistance if needed
Decline Leg Raises
3
15
:30
Bird Dogs
2
10
:60
Sets
Reps
RIS Weight
DB Rear Delt Fly
3
8-10
:60
BB Strict Press
2
4-6
:60
DB Side Raise
3
Single Arm Cable Front Raise
2
A.1 Tricep Push Down
3
12-15 :60
A.2 Wide Tricep Pull Down
3
12-15 :60
Day 7 Upper Body
Lifts/Exercises
Dips on Bench
3
15-20 :60
8-10
8-10
:60
:60
1
2
3
4
5
6
Notes
Drop sets x15
8-10 reps each side
Elevate your feet on a
dumbbell
to make it more
challenging
54
Week 2
Week 2
Notes: After completing week one you should have a general idea of what you can
perform on each lift. This week there are added sets and added reps – feel free to add weight
where appropriate and ALWAYS remember to maintain proper form and engage the primary
muscle.
Full Body Warm Up/ Movement Prep
- Worlds Best Stretch- x10 second hold each side
1.Begin in a Push up position with hands below shoulders
2. Step your left foot towards the outside of your left hand. Your right knee should be resting on
floor, like a lunge
3. Rotate away from your body and reach towards the ceiling
5. Complete the movement by returning your left hand back to its starting position, left foot
returning you back into a push up position
- Inch Worm- Walk out with hands, walk feet up to hands x5
- 90-90- 5 each side
-Quad stretch (standing)- 30 seconds each side
Activation
-Band walks (repeat twice)
-lateral steps x10
-forward walk x10
Backwards walk x10
-Downward Dog to Cobra x5
Exercises for recovery days:
Total body foam roll. Foam roll sore areas or large muscle groups only 2 mins on each muscle
group.
Stretch each muscle for 30 seconds, or focus on your personal “trouble” areas, like tight hip
flexors or glutes.
-Low lunge – 1 minute hold on each side
-Shoulder and triceps stretch – 2 minutes (1 minute each)
-Seated hamstring stretch – 1 to 2 minutes each leg
-Quadriceps- psoas stretch – 1 to 2 minutes each leg
-Goblet squat hold – 2 minutes
-Seated groin stretch – 2 minutes
55
Week 2
Day 1 Lower Body
Lifts/Exercises
Leg Extension
Sets Reps
3
BB Walking Lunge
2
Narrow Smith Machine Squats
3
DB Box Step Ups
4
20
8-10
RIS Weight
3
4
5
6
Notes
:60
:90
Drive through your heel
as you come to
the top of each rep. 8-10
reps each leg
10-12 :90
6-8
:60
2
8-10
:60
Seated Calf Machine
4
6-8
:60
3
2
Squeeze at the top of
each rep.
Allow yourself one 3
second
break each set if
necessary
Hamstring Curl
Abduction Machine
1
10/20
/15
:60
Press your hips into the
pad. Hold
for 2 seconds each
contraction
Perform 10 reps heavy,
20 reps
moderate, 15 reps
moderate/light
56
Day 2 Upper Body
Lifts/Exercises
Sets
Reps
RIS
Lat Pull Down
4
1215
:60
5-7
Seated Row
2
:60
8-10
:6090
Weight
1
2
3
4
5
6
Notes
Focus on keeping your
chest up,
pull back with your
elbows, and
squeeze on each
contraction
Overhand BB Row
4
Narrow Grip Pull Ups
3
5-7
:60
Single Arm Plate Row
3
12
:60
12 reps each side
Alternating DB Curl
3
20
:60
10 reps each arm
EZ Bar Cable Curl
4
1012
:60
Rope Crunches
3
Bird Dogs
2
20
:3060
10
:60
Day 3 Recovery Day
57
Day 4 Full Body
Lifts/Exercises
Sets Reps RIS
Weight
1
2
3
4
5
6
Notes
BB Squats
3
5
:90
Stand with feet around
shoulder width
apart. Brace core. Spread
the floor with
your feet throughout each
rep
BB Bulgarian Split Squats
4
6
:90
6 reps each leg
As you begin to press, drop
into a shallow
squat, focus on driving your
head forward
until you reach the top of
the movement
Push Press
4
4-6
:90
Narrow Grip Pull Up
4
4-6
:60
DB Bench Press
3
4-6
:60
A.1 BB Preacher Curl
3
6-8
:60
A.2 DB Skull Crushers
2
8-10
:60
Keep your lats retracted
throughout the entire
movement.
58
Day 5 Upper Body
Lifts/Exercises
Sets Reps RIS Weight 1
Single Arm Cable Rear Delt
3
1215
:60
BB Shoulder Press
3
4-6
:60
A.1 DB Side Raise
4
1520
:60
A.2 Cable Side Raise
4
15
B.1 Cable Rope Pull Through
3
15
:60
B..2 DB Alternating Front
Raise
3
15
:60
Wide Grip Seated Row
3
10
:60
Supinated Lat Pull Down
4
10
:60
C.1 Lying BB Skull Crushers
C.2 Dips On Bench
3
2
12
12
2
3
4
5
6
Notes
12-15 reps each side
Focus on keeping your
chest up,
pull back and high.
Targeting rear delts
:60
Keep your elbows tucked
by the
side of your ears
:60
Elevate your feet on a
dumbbell
to make it more
challenging
59
Day 6 Lower Body
Lifts/Exercises
Lying Hamstring Curl
Sets
3
Reps
20
RIS
Weight
1
2
3
4
5
6
Notes
:60
Press your hips into the
pad. Hold
for 2 seconds at the top of
each
rep
Neutral spine, have a
slight bend in your
knees, slowly lower the
weight, feel the
stretch, pull back up with
your hamstrings
BB RDL's
3
4-6
:90
BB Banded Glute Bridges
4
12-15
:90
DB Single Leg RDL
4
8-10
:90
A.1 Reverse Hyper
Extension
2
25
:30-60
A.2 Banded Glute Bridge
2
50
:30-60
A.3 Seated Banded
Abduction
2
25
:60
If necessary, use a bench
or a wall for
stability. You can also
perform these
with a staggered stance to
help with
your balance. 8-10 reps
each leg
60
Day 7 Upper Body
Lifts/Exercises
Sets
Reps
RIS
DB Row
3
5-7
:60
Lat Pull Down
3
12-15
:60
Narrow Pull Ups
4
4-6
:60
A.1 Lat Rope Pull
Through
4
12-15
Weight
1
2
3
4
5
6
Notes
:60
We personally feel the best
contraction
when we use the rope
attachment. Try
a few different variations to
see which
one you like the best
Focus on keeping your chest
up,
pull back with your elbows,
and
squeeze on each contraction
A.2 Seated Row
4
8-10
:60
Rope Face Pulls
3
20
:60
B.1 DB Curl
3
12
:60
B.2 EZ Bar Curl
3
15
:60
Rope Crunches
2
30
:30-60
61
Week 3
Week 3
Notes: After completing week one and two, you should be continuing to increase your
volume and strength on many lifts. And begin to feel more confident with the weight you are
moving...
Full Body Warm Up/ Movement Prep
- Worlds Best Stretch- x10 second hold each side
1.Begin in a Push up position with hands below shoulders
2. Step your left foot towards the outside of your left hand. Your right knee should be resting on
floor, like a lunge
3. Rotate away from your body and reach towards the ceiling
5. Complete the movement by returning your left hand back to its starting position, left foot
returning you back into a push up position
- Inch Worm- Walk out with hands, walk feet up to hands x5
- 90-90- 5 each side
-Quad stretch (standing)- 30 seconds each side
Activation
-Band walks (repeat twice)
-lateral steps x10
-forward walk x10
Backwards walk x10
-Downward Dog to Cobra x5
Exercises for recovery days:
Total body foam roll. Foam roll sore areas or large muscle groups only 2 mins on each muscle
group.
Stretch each muscle for 30 seconds, or focus on your personal “trouble” areas, like tight hip
flexors or glutes.
-Low lunge – 1 minute hold on each side
-Shoulder and triceps stretch – 2 minutes (1 minute each)
-Seated hamstring stretch – 1 to 2 minutes each leg
-Quadriceps- psoas stretch – 1 to 2 minutes each leg
-Goblet squat hold – 2 minutes
-Seated groin stretch – 2 minutes
62
Week 3
Day 1 Recovery Day
Day 2 Full Body
Lifts/Exercises
Sets
Reps
RIS
Weight
1
2
3
4
5
6
Notes
BB Hip Thrust
3
8-10
:90
Use a band and place it
above
your knees
BB Step Back Lunge
2
4-6
:90
4-6 reps each leg
DB RDL'S
3
5-7
:90
DB Row
4
6-8
:60
Standing Calf Machine
4
20
:60
DB Side Raise
4
10-12
:60
Dips
3
6-8
:60
Use assistance if needed
Day 3 Upper Body
Lifts/Exercises
Sets
Reps
RIS Weight
BB Strict Press
3
6-8
:90
A.1 Single Arm Cable Rear Delt
4
12-15
:60
12-15 reps each side
A.2 Single Arm DB Side Raise
4
15-20
:60
Drop set each set x15
Smith Machine Upright Row
2
8-10
:60
Single Arm Cable Side Raise
4
10
:60
B.1 Narrow Tricep Push Down
3
12-15
:60
B.2 Narrow Push Ups
3
1
2
3
4
5
6
Notes
On the last rep of each
set pulse for 5
at the top
AMRAP :60
63
Day 4 Lower Body
Lifts/Exercises
Leg Extension
Sets Reps
4
10-12
RIS
Weight 1
2
3
4
5
6
Notes
:60
Squeeze at the top of each
rep
Drive through your heel as
you come to
the top of each rep. 10 reps
each leg
BB Walking Lunges
3
10
:90
Elevated Heel Smith Machine
Squats
3
10-12
:90
DB Box Step Ups
4
8-12
:60
A.1 Abduction Machine
2
30/15
:3060
A.2 Banded Glute Bridges
2
25
:30
Standing Calf Machine
4
8-10
:3060
Perform 30 reps moderate,
15 reps
moderate/heavy
Day 5 Upper Body
Lifts/Exercises
Sets Reps
RIS Weight
Lat Pull Down
3
6-8
:60
Rear Delt Machine
4
8
:60
DB Row
3
Close Grip Pull Down
3
1
2
3
4
5
6
Notes
10-12 :60
12
:60
Single Arm Lat Pull Through
4
12-15 :60
Alternating Single Arm Hammer Curl
3
20
:60
Bicep Machine
4
8-10
:60
12-15 reps each
side
10 reps each arm
Day 6 Recovery Day
64
Day 7 Full Body
Lifts/Exercises
Sets Reps
RIS
Weight
1
2
3
4
5
6
Notes
BB Squats
4
5
:90+
Stand with feet around
shoulder
width apart. Brace core.
Spread the floor
with your feet throughout
each rep
BB Bulgarian Split
Squats
4
6-8
:90
6-8 reps each leg
As you begin to press, drop
into a shallow
squat, focus on driving
your head forward
until you reach the top of
the movement
Push Press
5
4-6
:90
Narrow Grip Pull Up
4
6-8
:60
BB Bench Press
4
6-8
:90
Keep your lats retracted
throughout the entire
movement.
Keep your elbows tucked
by the
side of your ears
DB Skull Crushers
3
8
:60
Rope Crunches
2
30
:3060
Bird Dogs
3
10
:60
Seated Calf Machine
4
6-8
:60
65
Week 4
Week 4
You should be continuing to increase your volume and strength on many lifts.
Hitting every set hard and pushing yourself out of your comfort zone. 4 Weeks in
baby, lets step it up a notch!!
Full Body Warm Up/ Movement Prep
- Worlds Best Stretch- x10 second hold each side
1.Begin in a Push up position with hands below shoulders
2. Step your left foot towards the outside of your left hand. Your right knee should be
resting on floor, like a lunge
3. Rotate away from your body and reach towards the ceiling
5. Complete the movement by returning your left hand back to its starting position, left
foot returning you back into a push up position
- Inch Worm- Walk out with hands, walk feet up to hands x5
- 90-90- 5 each side
-Quad stretch (standing)- 30 seconds each side
Activation
-Band walks (repeat twice)
-lateral steps x10
-forward walk x10
Backwards walk x10
-Downward Dog to Cobra x5
Exercises for recovery days:
Total body foam roll. Foam roll sore areas or large muscle groups only 2 mins on each
muscle group.
Stretch each muscle for 30 seconds, or focus on your personal “trouble” areas, like
tight hip flexors or glutes.
-Low lunge – 1 minute hold on each side
-Shoulder and triceps stretch – 2 minutes (1 minute each)
-Seated hamstring stretch – 1 to 2 minutes each leg
66
-Quadriceps- psoas stretch – 1 to 2 minutes each leg
-Goblet squat hold – 2 minutes
-Seated groin stretch – 2 minutes
67
Week 4
Day 1 Upper Body
Lifts/Exercises
Sets Reps RIS Weight 1
2
3
4
5
6
Notes
BB Shoulder Press
3
5
:60
DB front Raise
4
12-15
:3060
Drop set each set x15
On the last rep of each
set pulse for
8 at the top of each rep
Cable Side Raise
4
20
:3060
A.1 BB Upright Row
4
8-10
:60
A.2 DB Rear Delt Fly
4
15
:60
B.1 Cable Tricep Rope Extension
3
20
:60
B.2 Supinated Cable Pull Down
2
12
:60
Dips
4
4
:60
Use assistance if
needed
Day 2 Lower Body
Lifts/Exercises
Sets
Reps
RIS
Weight
1
2
3
4
5
6
Notes
BB RDL's
4
8
:90
Neutral spine, have a
slight bend in your
knees, slowly lower the
weight, feel the
stretch, pull back up
with your hamstrings
DB Box Step Ups
4
10-12
:60
10-12 reps each leg
Wide Stance Smith Machine
Squats
3
8-10
:60
Single Leg RDL
2
10
:60
10 reps each leg
Drop set on your last
set x20 with a
10 second hold on your
last rep
BB Banded Hip Thrust
4
12-15
:90
Lying Leg Curl
3
8-10
:60
Seated Calf Machine
4
12-15
:60
68
Day 3 Upper Body
Lifts/Exercises
A.1 Lat Rope Pull Through
A.2 Narrow Grip Seated Row
Sets Reps
5
5
1215
8-10
RIS
Weight
1
2
3
4
5
6
Notes
:60
:60
Keep your chest up,
squeeze on every
contraction
Pull high and wide. This
is going to
target your rear delts
Wide Grip Seated Row
4
8-12
:60
DB Row
4
8-12
:60
Wide Grip Lat Pull Down
3
1215
:60
DB Curl
3
12
:60
Drop set each set x12
Single Arm External Cable
Curl
3
10
:3060
10 reps each arm
Day 4 Recovery Day
69
Day 5 Full Body
Lifts/Exercises
Sets Reps
RIS
Weight
1
2
3
4
5
6
Notes
BB Hip Thrust
5
4-6
:90
Use a band and place
it above
your knees
BB Step Back Lunge
4
6
:60-90
6 reps each leg
DB Row
5
6-8 :60-90
DB Side Raise
3
10
:30-60
Double drop set each
set x15/x10
Use assistance if
needed
Dips
2
8
:30-60
Standing Calf
Machine
5
15
:30-60
Rope Crunches
2
40
:60
Sets
Reps
RIS
5
8-10
:60
Day 6 Upper Body
Lifts/Exercises
DB Shoulder Press
Cable Rear Delts
2
8-10
:3060
Single Arm Cable Front
Raise
3
8-10
:3060
A.1 Smith Machine
Upright Row
3
10-12
:60
A.2 Plate Front Raise
3
20
:60
DB Skull Crushers
4
8-10
:60
B.1 Wide Grip Tricep Push
Down
4
12-15
:60
B.2 Narrow Push Ups
2
AMRAP
:30
Weight
1
2
3
4
5
6
Notes
8-10 reps each arm
Keep your elbows
tucked by the
side of your ears
70
Day 7 Lower Body
Lifts/Exercises
Sets
Reps
RIS
Weight
1
2
3
4
5
6
Notes
Leg Extension
4
20
:60
Squeeze at the top of
each rep.
Allow yourself one 3
second
break each set if
necessary
BB Bulgarian Split
Squats
4
10
:60-90
10 reps each leg
Narrow BB Squats
3
12-15
:90
Hack Squat
3
10-12
:60-90
Standing Calf Raises
5
8-10
:30-60
A.1 Hyper Extensions
2
40
:60
A.2 Banded Side
Steps
2
50
:30-60
B.1Banded Glute
Bridges
2
50
:30-60
B.2 Frog Pumps
2
50
:30-60
71
Week 5
Week 5
Notes: This is the final week of this block. Note that after this week you will deload and take
it easy in the gym. You should be giving your max effort and making this the best week you
have had in the gym thus far. Try to set PR’s (personal records) when and where appropriate.
Full Body Warm Up/ Movement Prep
- Worlds Best Stretch- x10 second hold each side
1.Begin in a Push up position with hands below shoulders
2. Step your left foot towards the outside of your left hand. Your right knee should be resting on
floor, like a lunge
3. Rotate away from your body and reach towards the ceiling
5. Complete the movement by returning your left hand back to its starting position, left foot
returning you back into a push up position
- Inch Worm- Walk out with hands, walk feet up to hands x5
- 90-90- 5 each side
-Quad stretch (standing)- 30 seconds each side
Activation
-Band walks (repeat twice)
-lateral steps x10
-forward walk x10
Backwards walk x10
-Downward Dog to Cobra x5
Exercises for recovery days:
Total body foam roll. Foam roll sore areas or large muscle groups only 2 mins on each muscle
group.
Stretch each muscle for 30 seconds, or focus on your personal “trouble” areas, like tight hip
flexors or glutes.
-Low lunge – 1 minute hold on each side
-Shoulder and triceps stretch – 2 minutes (1 minute each)
-Seated hamstring stretch – 1 to 2 minutes each leg
-Quadriceps- psoas stretch – 1 to 2 minutes each leg
-Goblet squat hold – 2 minutes
-Seated groin stretch – 2 minutes
72
Week 5
Day 1 Upper Body
Lifts/Exercises
Sets
Reps
RIS
Close Grip Lat Pull Down
5
12
:60
Lat Rope Pull Through
4
12-15
:60
Plate Row
2
10-12
:60
DB Row
4
8-10
:60
BB Curl
4
10-12
:60
Straight Bar Cable Curl
3
12-15
:60
Alternating Hammer Curl
3
10-12
:60
Weight
1
2
3
4
5
6
Notes
Day 2 recovery Day
73
Day 3 Full Body
Lifts/Exercises
Sets
BB Squat
4
Reps
8
RIS
Weight
1
2
3
4
5
6
Notes
:90+
Stand with feet around
shoulder
width apart. Brace core.
Spread the
floor with your feet
throughout each
rep
As you begin to press, drop
into a shallow
squat, focus on driving your
head forward
until you reach the top of the
movement
Push Press
4
6
:90
Narrow Grip Pull
Ups
5
6
:60-90
BB Bench press
4
8
:60-90
BB Preacher Curl
3
8-10
:60
DB Skull Crushers
3
10-12
:60
Bird Dogs
3
10
:60
Rope Crunches
3
20
:30-60
Keep your lats retracted
throughout the entire
movement
Keep your elbows tucked by
the
side of your ears
Day 4 Upper Body
Lifts/Exercises
Sets Reps
RIS
DB Press
5
4
:60-90
A.1 Upright Cable Row
5
10
:60
A.2 DB Side Raise
5
10
:60
Cable Front raise
4
12
:60
Narrow Grip Pull Down
4
6-8
:60
B.1 Cable Tricep Push Downs
4
10-12
:60
B.2 Narrow Push Ups
4
10
:60
Weight
1
2
3
4
5
6
Notes
74
Day 5 Lower Body
Lifts/Exercises
Band Abduction
Sets Reps
2
30
RIS
Weight 1
2
3
4
5
6
Notes
:30
Neutral spine, have a
slight bend in your
knees, slowly lower the
weight, feel the
stretch, pull back up
with your hamstrings
BB RDL's
3
10
:6090
BB Step Back Lunge
5
8
:6090
12
:6090
12 reps each leg
:3060
Press your hips into the
pad. Hold
for 2 seconds on the
contraction of
each rep. 10-12 reps
each leg
Use weight
B Stance Hip Thrust
4
Single Leg Hamstring Curl
3
1012
A.1 Hyperextensions
2
30
:30
A.2 Hamstring Ball Roll Ins
2
1015
:30
Seated Calf Machine
3
15
30-60
75
Day 6 Upper Body
Lifts/Exercises
Sets
Reps
RIS
DB Row
4
6-8
:60-90
Plate Row
3
12
30-60
Pec Dec Rear Delts
3
15-20
:30-60
Narrow Grip Pull
Ups
4
6-8
:60-90
Lat Pull Down
4
8
:60
Alternating DB Curl
3
10-12
:60
A.1 DB Internal Curl
3
10
:60
A.2 BB Curl
3
10
:60
Weight
1
2
3
4
5
6
Notes
Day 7 Recovery Day
76
Week 6: Deload
Week 6
Notes: YAY! IT’S TIME TO DELOAD! The general approach to deloading is to reduce
all of your lift intensities by 40-60% for one week.
EX: If you are deadlifting something like 225lb you will cut the weight down by 80120lbs while keeping the sets and reps the same. It is not just a full rest week. Refer
back to the weight you have been lifting the previous weeks and follow the directions
above. And remember, deloading is extremely important to prevent over training, injury,
improve recovery and give your central nervous system a breather.
Full Body Warm Up/ Movement Prep
- Worlds Best Stretch- x10 second hold each side
1.Begin in a Push up position with hands below shoulders
2. Step your left foot towards the outside of your left hand. Your right knee should be
resting on floor, like a lunge
3. Rotate away from your body and reach towards the ceiling
5. Complete the movement by returning your left hand back to its starting position, left
foot returning you back into a push up position
- Inch Worm- Walk out with hands, walk feet up to hands x5
- 90-90- 5 each side
-Quad stretch (standing)- 30 seconds each side
Activation
-Band walks (repeat twice)
-lateral steps x10
-forward walk x10
Backwards walk x10
-Downward Dog to Cobra x5
Exercises for recovery days:
Total body foam roll. Foam roll sore areas or large muscle groups only 2 mins on each
muscle group.
Stretch each muscle for 30 seconds, or focus on your personal “trouble” areas, like
tight hip flexors or glutes.
-Low lunge – 1 minute hold on each side
-Shoulder and triceps stretch – 2 minutes (1 minute each)
77
-Seated hamstring stretch – 1 to 2 minutes each leg
-Quadriceps- psoas stretch – 1 to 2 minutes each leg
-Goblet squat hold – 2 minutes
-Seated groin stretch – 2 minutes
78
Week 6: Deload
Day 1 Deload Full Body
Lifts/Exercises
Sets Reps
RIS
Weight
1
2
3
4
5
6
Notes
BB Hip Thrust
3
5
:90
Use a band and place it
above
your knees
BB Step Back Lunge
3
6
60-90
6 reps each leg
Db Row
3
6
:60
Standing Calf Machine
3
20
:60
DB Side Raise
3
10
:60
Dips
3
8
:60
Sets
Reps
RIS
DB Rear Delt Fly
3
12-15
:60
DB Shoulder Press
3
12
:30-60
A.1 Smith Machine Upright
Row
3
A.2 Cable Front Raise
3
20
:60
Lat Rope Pull Through
3
20
:60
B.1 Wide Grip Tricep Pull Down
3
12-15
:60
B.2 Push Ups
3
Use assistance if needed
Day 2 Deload Upper Body
Lifts/Exercises
Weight
1
2
3
4
5
6
Notes
10-12 :30-60
6-10 :30-60
79
Day 3 Deload Lower Body
Lifts/Exercises
Sets
Reps
RIS
Leg Extension
3
10-12
:60
Squeeze at the top
of each rep
Drive through your
heel as you come
to the top of each
rep. 6 reps each leg
DB Walking Lunges
3
6
:60
Hack Squat
3
10-12
:60
Hyperextension
3
20
:30-60
Abduction Machine
3
10,20,15
:60
Seated Calf Machine
3
10
:60
Weight
1
2
3
4
5
6
Notes
Perform 10 reps
heavy, 20 reps
moderate, 15 reps
moderate/light
Day 4 Deload Recovery Day
Day 5 Deload Upper Body
Lifts/Exercises
Sets
Reps
RIS
A.1 Lat Pull Down
3
10
:60
A.2 Lat Rope Pull Through
3
12-15
:60
DB Row
3
8
:60
EZ BB Curls
3
10-12
:60
Single Arm Cable Curl
3
8
:30-60
Machine Bicep Curl
3
10
:60
Weight
1
2
3
4
5
6
Notes
8 reps each
arm
80
Day 6 Deload Lower Body
Lifts/Exercises
Hamstring Curl
Sets Reps
4
1215
RIS
Weight
1
2
3
4
5
6
Notes
:60
Press your hips into
the pad. Hold
for 2 seconds each
contraction
BB RDL's
3
1012
:6090
Neutral spine, have a
slight bend in your
knees, slowly lower
the weight, feel the
stretch, pull back up
with your hamstrings
BB Step Back Lunge
3
12
:60
12 reps each leg
3
1520
:90
A.1 BB Hip Thrust
3
1012
:6090
A.2 Banded Glute Bridge
3
20
:60
Calf Exercise of Choice
4
8-12
:60
Smith Machine Sumo Squats
Use a band and
place it above
your knees
Day 7 Deload Recovery Day
81
Week 7
Week 7
Notes: This is the first week of the second training block. Focus on establishing a
baseline strength on all of your lifts. Please keep record of the weight and reps
performed for each set, in the given slots provided for you. It is absolutely necessary
that you focus on progressive over loading. We have programmed an
increase in volume for the following weeks but looking to add more weight to each lift
will also dramatically increase the volume.
Full Body Warm Up/ Movement Prep
- Worlds Best Stretch- x10 second hold each side
1.Begin in a Push up position with hands below shoulders
2. Step your left foot towards the outside of your left hand. Your right knee should be
resting on floor, like a lunge
3. Rotate away from your body and reach towards the ceiling
5. Complete the movement by returning your left hand back to its starting position, left
foot returning you back into a push up position
- Inch Worm- Walk out with hands, walk feet up to hands x5
- 90-90- 5 each side
-Quad stretch (standing)- 30 seconds each side
Activation
-Band walks (repeat twice)
-lateral steps x10
-forward walk x10
Backwards walk x10
-Downward Dog to Cobra x5
Exercises for recovery days:
Total body foam roll. Foam roll sore areas or large muscle groups only 2 mins on each
muscle group.
Stretch each muscle for 30 seconds, or focus on your personal “trouble” areas, like
tight hip flexors or glutes.
-Low lunge – 1 minute hold on each side
82
-Shoulder and triceps stretch – 2 minutes (1 minute each)
-Seated hamstring stretch – 1 to 2 minutes each leg
-Quadriceps- psoas stretch – 1 to 2 minutes each leg
-Goblet squat hold – 2 minutes
-Seated groin stretch – 2 minutes
83
Week 7: Split Change
Day 1 Full Body
Lifts/Exercises
Sumo Deadlifts
Sets Reps
3
5
RIS
Weight
1
2
3
4
5
6
Notes
:90
Your stance will be wider
than shoulder
width, toes pointed slightly
outward.
Break the bar to engage
your lats,
spread the floor with your
feet to fire
your glutes, take a deep
breath,
brace your core, and drive
up
Drive through your heel
as you come to
the top of each rep. 10
reps each leg
DB Walking Lunges
2
10
:60
Cable Rear Delts
3
8-10
:60
BB Row
2
6-8
:60-90
Standing Single Arm DB
OHP
3
4-6
:60
4-6 reps each side
Keep your lats retracted
throughout the entire
movement.
Plant your feet into the
ground to
create power. Lower the
bar just
below your breastbone
Incline DB Bench Press
2
4-6
:60
Dips
3
6-8
:60
Straight Bar Cable Curl
2
6-8
:60
84
Day 2 Back & Shoulders
Lifts/Exercises
Sets Reps
RIS
DB Rear Delt Fly
3
8
:30-60
Kneeling Smith machine Press
3
8-10
:60
Wide Grip Pull Ups
2
3-5
:60
DB Row
3
6-8
:60
Single Arm Cable Side Raise
3
10
:30-60
Supinated Cable Row
4
8-12
:60
Alternating DB Front Raise
3
15-20
:60
RIS
Weight
Weight
1
2
3
4
5
6
Notes
Drop set each set
x15
Day 3 Glutes & Arms
Lifts/Exercises
Sets Reps
1
2
3
4
5
6
Notes
Weighted Hyper
Extensions
2
30 :30
Push hips into pad
BB Banded Hip Thrust
1 1/4
3
10 :60-90
1 1/4 reps = 1 rep
BB RDL's
2 12-15 :60-90
Neutral spine, have a
slight bend in your
knees, slowly lower
the weight, feel the
stretch, pull back up
with your hamstrings
Bulgarian Split Squats
3
8-10 reps each leg
Seated Alternating DB
Curl
3 12-15 :60
Cable Tricep Variation
3 12-15 :60
Narrow BB Curl
3
Decline BB Skull
Crushers
3
8-10 :60
8-10 :60
8-10 :60
Keep your elbows
tucked by the
side of your ears
Day 4 Recovery Day
85
Day 5 Upper Body
Lifts/Exercises
Sets
Reps
RIS
BB Row
3
4-6
:60
BB OHP
3
4-6
:60
DB Side Raise
4
10
:30-60
Rear Delt Machine
5
8-10
:30-60
DB Flat Bench
2
6-8
:60
Overhead Rope Extension
3
8-12
:60
BB Spider Curls
3
15
:60
Weight
1
2
3
4
5
6
Notes
Day 6 Lower Body
Lifts/Exercises
Sets Reps
RIS
BB Squats
3
6-8
:90
Narrow BB Squats
2
15
:90
Abductor Machine
3
30
:30-60
BB Banded Glute Bridge
3
8-12
:60
BB Walking Lunges
2
Standing Calf Raise
3
Calf Exercise of Choice
4
5
:60-90
Weight
1
2
3
4
5
6
Notes
Stand with feet around
shoulder width
apart. Brace core.
Spread the floor with
your feet throughout
each rep
Drop set each set x20
Drive through your heel
as you come to
the top of each rep. 5
reps each leg
10-12 :30-60
20
:30-60
Day 7 Recovery Day
86
Week 8
Week 8
Notes: After completing week one of the new block, you should have a general idea of what you
can perform on each lift. This week there are added sets and added reps – feel free to add
weight where appropriate and ALWAYS remember to maintain proper form and engage the
primary muscle.
Full Body Warm Up/ Movement Prep
- Worlds Best Stretch- x10 second hold each side
1.Begin in a Push up position with hands below shoulders
2. Step your left foot towards the outside of your left hand. Your right knee should be resting on
floor, like a lunge
3. Rotate away from your body and reach towards the ceiling
5. Complete the movement by returning your left hand back to its starting position, left foot
returning you back into a push up position
- Inch Worm- Walk out with hands, walk feet up to hands x5
- 90-90- 5 each side
-Quad stretch (standing)- 30 seconds each side
Activation
-Band walks (repeat twice)
-lateral steps x10
-forward walk x10
Backwards walk x10
-Downward Dog to Cobra x5
Exercises for recovery days:
Total body foam roll. Foam roll sore areas or large muscle groups only 2 mins on each muscle
group.
Stretch each muscle for 30 seconds, or focus on your personal “trouble” areas, like tight hip
flexors or glutes.
-Low lunge – 1 minute hold on each side
-Shoulder and triceps stretch – 2 minutes (1 minute each)
-Seated hamstring stretch – 1 to 2 minutes each leg
-Quadriceps- psoas stretch – 1 to 2 minutes each leg
-Goblet squat hold – 2 minutes
-Seated groin stretch – 2 minutes
87
Week 8
Day 1 Full Body
Lifts/Exercises
Sets
Reps
RIS
Abduction Machine
3
10/30
:30-60
BB Banded Hip Thrust
3
6-8
:60-90
Single Leg RDL
3
6-8
:60
DB Row
3
8-10
:60
DB Incline Press
2
10-12
:60
BB Strict Press
3
7
:60-90
DB Bicep Curl
3
10
:60
Calf Exercise of Choice
4
8-12
:60
Bear Crawls
2
30 Sec
:30-60
Weight
1
2
3
4
5
6
Notes
Perform 10 sets heavy,
30 reps light
6-8 reps each leg
Day 2 Back & Shoulders
Lifts/Exercises
Single Arm Cable Row
Straight Bar Lat Pull
Through
Sets
Reps
RIS
3
12-15
:60
12-15 reps each side
:60
perform 4-6 reps, drop the
weight and
perform 12 more reps
4
4-6/12
Single Arm Cable Side
Raise
3
10/20 :30-60
Lat Pull Down
3
12-15 :30-60
Single Arm DB Press
2
8
:60
A.1 Plate Front Raise
4
10
:60
A.2 Rope Face Pulls
4
20
:60
Weight
1
2
3
4
5
6
Notes
Perform 10 reps with
heavier weight,
drop the weight and
perform 20 more
reps
8 reps each side
88
Day 3 Glutes & Arms
Lifts/Exercises
Sumo Deadlifts
Sets
4
Reps
4-5
RIS
:90
Abduction Machine
4
30,20,20 :30-60
BB Bicep Curl
3
20
:60
BB Glute Bridge 1 1/4
3
10
:60
A.1 Cable Curl
3
15-20
:60
A.2 Narrow Push Ups
on Bench
3
6-8
:60
Decline Leg Raise
2
15
:30
Weight
1
2
3
4
5
6
Notes
Your stance will be wider
than shoulder
width, toes pointed slightly
outward.
Break the bar to engage
your lats,
spread the floor with your
feet to fire
your glutes, take a deep
breath,
brace your core, and drive
up
Perform 30 reps
heavy/moderate,
20 reps moderate, 20 reps
moderate
to light
1 1/4th rep
Day 4 Recovery Day
89
Day 5 Upper Body
Lifts/Exercises
Sets Reps
RIS
Weight
1
2
3
4
5
6
Notes
BB Upright Row
4
8-10
:60
Wide Grip Pull Ups
3
4-6
:60
last set perform
negatives till failure
Single Arm Preacher Curl
4
12
:30-60
12 reps each arm
DB Flat Bench
5
6-8
:60-90
Decline BB Skull Crushers
4
Rear Delt Cable Fly
4
6-8
Keep your elbows
tucked by the
side of your ears
:60
15-20 30-60
Day 6 Lower Body
Lifts/Exercises
Sets
Reps
RIS
Weight
1
2
3
4
5
6
Notes
Stand with feet around
shoulder width
apart. Brace core.
Spread the floor
with your feet
throughout each rep
BB Squats
4
7
:90+
BB Narrow Squats
2
15-20
:90+
BB Reverse Lunge
4
10
:60-90
10 reps each leg
A.1 Leg Extension
3
12-15
:30-60
Squeeze at the top of
each rep
A.2 Narrow Stance
Smith Machine Squats
3
12-15
:60
B Stance Hip Thrust
3
8-10
:60
3
30 sec
rounds
:30
Bear Crawls
Day 7 Recovery Day
90
Week 9
Week 9
Notes: After completing week one and two of the second training block, you should be
continuing to increase your volume and strength on many lifts. And begin to feel more confident
with the weight you are moving...
YOU ARE DOING GREAT! PUSH THROUGH!
form and engage the primary muscle.
Full Body Warm Up/ Movement Prep
- Worlds Best Stretch- x10 second hold each side
1.Begin in a Push up position with hands below shoulders
2. Step your left foot towards the outside of your left hand. Your right knee should be resting on
floor, like a lunge
3. Rotate away from your body and reach towards the ceiling
5. Complete the movement by returning your left hand back to its starting position, left foot
returning you back into a push up position
- Inch Worm- Walk out with hands, walk feet up to hands x5
- 90-90- 5 each side
-Quad stretch (standing)- 30 seconds each side
Activation
-Band walks (repeat twice)
-lateral steps x10
-forward walk x10
Backwards walk x10
-Downward Dog to Cobra x5
Exercises for recovery days:
Total body foam roll. Foam roll sore areas or large muscle groups only 2 mins on each muscle
group.
Stretch each muscle for 30 seconds, or focus on your personal “trouble” areas, like tight hip
flexors or glutes.
-Low lunge – 1 minute hold on each side
-Shoulder and triceps stretch – 2 minutes (1 minute each)
-Seated hamstring stretch – 1 to 2 minutes each leg
-Quadriceps- psoas stretch – 1 to 2 minutes each leg
91
-Goblet squat hold – 2 minutes
-Seated groin stretch – 2 minutes
92
Week 9
Day 1 Full Body
Lifts/Exercises
Sumo Deadlifts
Sets Reps
4
7
RIS
:90+
DB Walking Lunge
5
6-8 :60-90
Cable Rear Delt Fly
4
8-10
:60
BB Row
5
6-8
:60
Standing Single Arm OHP
2
4-6
:60
Incline DB Press
5
4-6
:60
Dips
2
10
:60
Cable Curl
3
6-8
:60
Calf Exercise of Choice
5
12
:60
Weight
1
2
3
4
5
6
Notes
Your stance is will be wider
than shoulder
width, toes pointed slightly
outward.
Break the bar to engage
your lats,
spread the floor with your
feet to fire
your glutes, take a deep
breath,
brace your core, and drive
up
Drive through your heel as
you come to the
top of each rep. 6-8 reps
each leg
4-6 reps each side
Drop set last set till failure
93
Day 2 Back & Shoulders
Lifts/Exercises
Sets
Reps
RIS
Weight
1
2
3
4
5
6
Notes
DB Rear Delt Fly
4
8
:30-60
Kneeling Smith Machine Press
4
4-6
:60
Wide Grip Pull Ups
4
4-6
:60
DB Row
3
8-10
:60
Cable Front Raise
5
10
:30-60
Single Arm Cable Row
4
8-12
:60
DB Side Raise
3
15-20
:60
Sets
Reps
RIS
Weighted Hyper Extensions
3
20
:30-60
Single Leg RDL
4
6-8
:60
6-8 reps each side
Bulgarian Split Squats
4
6
:60
6 reps each leg
Single Arm Cable Tricep Pull
Down
2
15-20
:60
15-20 reps each arm
:60
Keep your elbows
tucked by the
side of your ears
8-12 reps
each side
Day 3 Glutes & Arms
Lifts/Exercises
A.1 Decline DB Skull Crushers
3
A.2 Narrow Push Ups on Bench
3
8-10
Weight
1
2
3
4
5
6
Notes
AMRAP :30-60
Day 4 Recovery Day
94
Day 5 Upper Body
Lifts/Exercises
BB Row
Sets
Reps
RIS
4
6-8
:60
Weight
1
2
3
4
5
6
Notes
Push Press
3
7
:60
As you begin to press,
drop into a shallow
squat, focus on driving
your head forward
until you reach the top of
the movement
DB Side Raise
5
15
:60
Double drop set x10 x1215
Keep your lats retracted
throughout the entire
movement.
Plant your feet into the
ground to
create power. Lower the
bar just
below your breastbone
DB Bench Press
5
6-8
:60
Overhead Rope
Extension
3
10-12
:60
Wide Grip Tricep Push
Down
4
6-8
:60
10
:3060
DB Rear Delt Fly
3
95
Day 6 Lower Body
Lifts/Exercises
Sets Reps RIS Weight
BB Squats
5
6-7
:90+
Smith Machine narrow
Squats
2
8-12 :90+
DB RDL's
3
6-8
1
2
3
4
5
6
Notes
Stand with feet around
shoulder width
apart. Brace core. Spread
the floor with
your feet throughout each
rep
:6090
A.1 Lying Hamstring Curl
4
6-8
:60
A.2 Weighted Frog Pumps
3
8-10
:60
Narrow Stance Smith
Machine Lunge
4
8-10
:60
Standing Calf Machine
5
6-8
:60
Press your hips into the
pad. Hold
for 2 seconds each
contraction
8-10 reps each leg
Day 7 Recovery Day
96
Week 10
Week 10
You should be continuing to increase your volume and strength on many lifts. Hitting every
set hard and pushing yourself out of your comfort zone. We Have 4 more weeks to go!!
Full Body Warm Up/ Movement Prep
- Worlds Best Stretch- x10 second hold each side
1.Begin in a Push up position with hands below shoulders
2. Step your left foot towards the outside of your left hand. Your right knee should be resting on
floor, like a lunge
3. Rotate away from your body and reach towards the ceiling
5. Complete the movement by returning your left hand back to its starting position, left foot
returning you back into a push up position
- Inch Worm- Walk out with hands, walk feet up to hands x5
- 90-90- 5 each side
-Quad stretch (standing)- 30 seconds each side
Activation
-Band walks (repeat twice)
-lateral steps x10
-forward walk x10
Backwards walk x10
-Downward Dog to Cobra x5
Exercises for recovery days:
Total body foam roll. Foam roll sore areas or large muscle groups only 2 mins on each muscle
group.
Stretch each muscle for 30 seconds, or focus on your personal “trouble” areas, like tight hip
flexors or glutes.
-Low lunge – 1 minute hold on each side
-Shoulder and triceps stretch – 2 minutes (1 minute each)
-Seated hamstring stretch – 1 to 2 minutes each leg
-Quadriceps- psoas stretch – 1 to 2 minutes each leg
97
-Goblet squat hold – 2 minutes
-Seated groin stretch – 2 minutes
98
Week 10
Day 1 Full Body
Lifts/Exercises
Sets
Reps
RIS Weight
Abduction Machine
4
25
:3060
BB Banded Hip Thrust
4
8-10
:90
DB RDL's
3
8-10
:6090
DB Row
4
4-6
:60
DB Incline Press
3
4-6
:60
BB Spider Curls
3
10-12
:60
Standing Calf Machine
4
10-12
:60
Bear Crawls
4
40
seconds
:60
1
2
3
4
5
6
Notes
Perform each set
heavy/moderate
Day 2 Back & Shoulders
Lifts/Exercises
Sets Reps
RIS
Alternating Db Shoulder Press
4
8
:60
Machine Shoulder Press
3
8-10
:60
DB Row
3
12-15
:60
A.1 Cable Upright Row
4
8
:30-60
A.2 Cable Side Raise
4
10-12
:30
Wide Grip Pull Ups
4
6-8
:30-60
Reverse Cable Fly
3
8
:30-60
Weight
1
2
3
4
5
6
Notes
Drop set with
dumbbells x20
99
Day 3 Glutes & Arms
Lifts/Exercises
Sets
Reps
RIS
BB Walking Lunge
4
4-6
:60-90
BB Banded Glute Bridge
4
25
:60
Single Leg RDL
5
8-12
:60-90
Lat Rope Pull Through
3
10
:60
Single Arm cable Row
3
12-15
:60
BB Bicep Curl
3
6-8
:60
Dips on Bench
3
Cable Tricep Variation
Weight
1
2
3
4
5
6
4-6 reps each leg
8-12 reps each leg
12-15 reps each side
Elevate your feet on
a dumbbell
to make it more
challenging
AMRAP :30-60
4
6-8
Notes
Drop set each set
x10
:60
Day 4 Recovery Day
Day 5 Upper Body
Lifts/Exercises
Sets Reps
RIS
Wide Grip Pull Ups
5
4-6
:60
Shoulder Press
5
6-8
:60
Close Grip Bench Press
3
4-6
:60
BB Preacher Curl
4
10-12
:60
Incline DB Press
5
8-12
:60
DB Rear Delt Fly
3
10
:30-60
Weight
1
2
3
4
5
6
Notes
Keep your lats
retracted
throughout the entire
movement
Drop set last set x20
100
Day 6 Lower Body
Lifts/Exercises
Leg Extension
Sets Reps
5
15-20
RIS
Weight
1
2
3
4
5
6
Notes
:60
Squeeze at the top of
each rep.
Allow yourself one 3
second
break each set if
necessary
Stand with feet
around shoulder
width
apart. Brace core.
Spread the floor
with your feet
throughout each rep
BB Squats
5
7
:90+
BB Narrow Squats
3
15
:90+
DB Walking Lunge
4
8-10
:60
DB Box Step Ups
3
10
:60
Weighted Frog
Pumps
5
12
:60
A.1 Hamstring Curl
3
12-15
:60
A.2 Seated Calf
Machine
3
6-8
:30-60
Drive through your
heel as you come to
the
top of each rep. 8-10
reps each leg
Press your hips into
the pad. Hold
for 2 seconds each
contraction
Day 7 Recovery Day
101
Week 11
Week 11
Notes: This is the final week of this block. Note that after this week you will deload and take
it easy in the gym. You should be giving your max effort and making this the best week you
have had in the gym thus far. Try to set PR’s (personal records) when and where appropriate.
Full Body Warm Up/ Movement Prep
- Worlds Best Stretch- x10 second hold each side
1.Begin in a Push up position with hands below shoulders
2. Step your left foot towards the outside of your left hand. Your right knee should be resting on
floor, like a lunge
3. Rotate away from your body and reach towards the ceiling
5. Complete the movement by returning your left hand back to its starting position, left foot
returning you back into a push up position
- Inch Worm- Walk out with hands, walk feet up to hands x5
- 90-90- 5 each side
-Quad stretch (standing)- 30 seconds each side
Activation
-Band walks (repeat twice)
-lateral steps x10
-forward walk x10
Backwards walk x10
-Downward Dog to Cobra x5
Exercises for recovery days:
Total body foam roll. Foam roll sore areas or large muscle groups only 2 mins on each muscle
group.
Stretch each muscle for 30 seconds, or focus on your personal “trouble” areas, like tight hip
flexors or glutes.
-Low lunge – 1 minute hold on each side
-Shoulder and triceps stretch – 2 minutes (1 minute each)
-Seated hamstring stretch – 1 to 2 minutes each leg
-Quadriceps- psoas stretch – 1 to 2 minutes each leg
-Goblet squat hold – 2 minutes
-Seated groin stretch – 2 minutes
102
Week 11
Day 1 Full Body
Lifts/Exercises
Sets
Reps
Sumo Deadlifts
5
5
RIS Weight
1
2
3
4
5
6
Notes
:90+
Keep your upper body
braced while you keep
constant tension
throughout your legs. The
wider
your stance the more glute
and
hamstring dominant. The
closer
the stance the more quad
focused the exercise
becomes
BB Bulgarian Split
Squats
5
6-8
:90
Cable Rear Delts
4
8-10
:60
BB Row
5
6-8
:60
Standing Single
Arm DB OHP
3
8-10
:60
8-10 reps each side
Keep your lats retracted
throughout the entire
movement.
Plant your feet into the
ground to
create power. Lower the
bar just
below your breastbone
Flat DB Bench
4
6-8
:60
Dips
3
6-8
:60
Cable Curls
3
15
:60
Standing Calf
Machine
5
15
:60
103
Day 2 Back & Shoulders
Lifts/Exercises
Sets
Reps
RIS
Standing Single Arm DB
Press
3
8-10
:60
Rear Delt Pec Dec
2
20
:30
Single Arm Cable Row
4
10-12
:60
Wide Grip Pull Ups
5
5
:60
Smith Machine Press
3
8-10
:60
Supinated Lat Pull Down
3
10-12
:60
A.1 DB Side Raise
6
15
:60
A.2 Rope Face Pulls
4
20
:60
Weight
1
2
3
4
5
6
Notes
8-10 reps each
side
10-12 reps each
side
Drop set x10
Day 3 Glutes & Arms
Lifts/Exercises
Weighted Hyper
Extensions
Banded BB Hip Thrust
BB RDL'S
Sets
Reps
3
15
5
2
6-8
12-15
RIS Weight
4
5
6
Notes
:90
:60
Neutral spine, have a
slight bend in your
knees, slowly lower
the weight, feel the
stretch, pull back up
with your hamstrings
Drive through your
heel as you come to
the
top of each rep. 8-12
reps each leg
8-12
:60
Seated DB Bicep Curl
3
8-12
:60
Cable Tricep Pull Down
5
8-12
:60
Single Arm Bicep
Variation
4
15-20
:60
10-12
3
Use a band and place
it above
your knees
3
3
2
:60
DB Walking Lunge
Lying Single Arm DB
Skull Crushers
1
:60
Keep your elbows
tucked by the
side of your ears
104
Day 4 Recovery Day
Day 5 Upper Body
Lifts/Exercises
Sets
Reps
RIS
Push Press
5
7
:90
DB Row
4
10-12
:60
Cable Side Raise
4
20
:60
DB Incline bench
3
10
:60
Wide Grip Tricep Push
Down
3
10
:60
Wide High Row (Rear
Delts)
3
20
:60
Rope Crunches
3
15-20
:30
Weight
1
2
3
4
5
6
Notes
As you begin to press,
drop into a shallow
squat, focus on driving
your head forward
until you reach the top
of the movement
Drop set each set x12
105
Day 6 Lower Body
Lifts/Exercises
Sets
Reps
RIS
BB Squats
5
3-5
:90+
Narrow Smith Machine
Squats
3
10-12
:6090
Weight
1
2
3
4
5
6
Notes
Stand with feet around
shoulder width
apart. Brace core.
Spread the floor with
your feet throughout
each rep
Hamstring Curl
4
15-20
:60
Press your hips into the
pad. Hold
for 2 seconds each
contraction
Single Leg RDL
3
5-6
:50
5-6 reps each leg
DB Bulgarian Split
Squats
3
10
:60
10 reps each leg
Squeeze at the top of
each rep
A.1 Leg Extension
3
12-15
:60
A.2 Standing Calf Raises
3
8-10
:60
Day 7 Recovery Day
106
Week 12
Week 12
Notes: YAY! ITS TIME TO DELOAD AGAIN! We are extremely proud of you for making it this
far and are just about finish the program entirely! The general approach to deloading is to
reduce all of your lift intensities by 40-60% for one week.
EX: If you are deadlifting something like 225lb you will cut the weight down by 80-120lbs while
keeping the sets and reps the same. It is not just a full rest week. Refer back to the weight you
have been lifting the previous weeks and follow the directions above. And remember, deloading
is extremely important to prevent over training, injury, improve recovery and give your central
nervous system a breather.
Full Body Warm Up/ Movement Prep
- Worlds Best Stretch- x10 second hold each side
1.Begin in a Push up position with hands below shoulders
2. Step your left foot towards the outside of your left hand. Your right knee should be resting on
floor, like a lunge
3. Rotate away from your body and reach towards the ceiling
5. Complete the movement by returning your left hand back to its starting position, left foot
returning you back into a push up position
- Inch Worm- Walk out with hands, walk feet up to hands x5
- 90-90- 5 each side
-Quad stretch (standing)- 30 seconds each side
Activation
-Band walks (repeat twice)
-lateral steps x10
-forward walk x10
Backwards walk x10
-Downward Dog to Cobra x5
Exercises for recovery days:
Total body foam roll. Foam roll sore areas or large muscle groups only 2 mins on each muscle
group.
Stretch each muscle for 30 seconds, or focus on your personal “trouble” areas, like tight hip
flexors or glutes.
-Low lunge – 1 minute hold on each side
-Shoulder and triceps stretch – 2 minutes (1 minute each)
-Seated hamstring stretch – 1 to 2 minutes each leg
-Quadriceps- psoas stretch – 1 to 2 minutes each leg
107
-Goblet squat hold – 2 minutes
-Seated groin stretch – 2 minutes
108
Week 12
Day 1 Deload Full Body
Lifts/Exercises
Sets Reps
RIS
Weight
1
2
3
4
5
6
Notes
Perform each set
moderate/light
Abduction Machine
2
30
:30
BB Banded Hip Thrust
3
6-8 :60-90
BB RDL's
3
6-8
:60
DB Row
3
8-10
:60
Neutral spine, have a
slight bend in your
knees, slowly lower
the weight, feel the
stretch, pull back up
with your hamstrings
Keep your lats
retracted
throughout the entire
movement
Incline Chest Press
3
6-8
:60
BB Shoulder Press
3
4-6
:90
Calf Exercise of Choice
3
12
:60
Rope Crunches
3
20
:30-60
DB Bicep Curl
Day 2 Deload Back & Shoulders
Lifts/Exercises
Sets Reps
RIS
Lat Rope Pull Through
3
6-8
:60
Single Arm Cable Row
3
8-10
:30-60
DB Side Raise
5
20
:60
Wide Grip Pull Ups
3
3-5
:60
Single Arm Press on Cable
3
8-12
:60
Plate Row
2
12-15
:60
Face Pulls
3
10
:60
Weight
1
2
3
4
5
6
Notes
8-10 reps each
side
8-12 reps each
side
109
Day 3 Deload Glutes & Arms
Lifts/Exercises
Sets Reps
RIS
BB Step Back Lunge
2
10
:60
BB Banded Glute Bridge
3
20
:60
Hamstring Curl
3
12
:60
DB Sumo Squats
2
12-15
:60
Narrow Seated Row
3
12-15
:60
DB Alternating Bicep Curl
2
8-10
:60
A.1 Dips
2
6
:60
A.2 Cable Tricep Variation
2
6-8
:60
Weight
1
2
3
4
5
6
Notes
10 reps each leg
Press your hips
into the pad. Hold
for 2 seconds each
contraction
Focus on keeping
your chest up,
pull back with your
elbows, and
squeeze on each
contraction
Day 4 Deload Recovery Day
110
Day 5 Deload Upper Body
Lifts/Exercises
Sets Reps
RIS
Push Press
3
4-6
:60
BB Row
3
6-8
:60
DB Bench Press
3
6-8
:60
DB Rear Delt Fly
3
10
:3060
Cable Bicep Variation
3
6
:3060
Single Arm Tricep
Extension
2
10
:60
Weight
1
2
3
4
5
6
Notes
As you begin to press,
drop into a shallow
squat, focus on driving
your head forward
until you reach the top of
the movement
Keep your lats retracted
throughout the entire
movement.
Plant your feet into the
ground to
create power. Lower the
bar just
below your breastbone
10 reps each arm
111
Day 6 Deload Lower Body
Lifts/Exercises
Leg Extension
Sets Reps
3
BB Squats
3
Narrow Stance Smith
Machine Squats
3
DB Bulgarian Split Squats
2
Hamstring Curl
BB Hip Thrust
Seated Calf Machine
3
3
10
4-6
RIS
Weight
1
2
3
4
5
6
Notes
:60
Squeeze at the top of
each rep
:90
Stand with feet around
shoulder width
apart. Brace core.
Spread the floor
with your feet
throughout each rep
12-15 :90
8-10
10
15
:60
8-10 reps each leg
:60
Press your hips into the
pad. Hold
for 2 seconds each
contraction
:60
Use a band and place it
above
your knees
2 12-15 :60
Day 7 Deload Recovery Day
112