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DIET
Copyright DR Physique Limited
Ross Dickerson (@DickersonRoss)
Overview and General Tips
OVERVIEW
•
This diet plan is based on 4 weeks steady diet, followed by 6 weeks of carb cycling
•
For the first 4 weeks get into the routine of healthy eating, experimenting with different foods and getting used to preparing food in
advance. Try different recipes, some included here or find more on my website. Introduce a CHEAT MEAL on one day per week from
Week 1, replacing one main meal from that day. (A Cheat Meal comprises a main course and dessert of your choice.)
•
From Week 5, the diet moves into a 7 day carb cycle. You can start the cycle on any day of the week to adapt it to your lifestyle. For
example if you like to have your cheat meal on a Saturday – pizza, ice cream and a movie – then start your cycle on a Tuesday so that Cheat
Meal Day (Day 4) lands on a Saturday.
TIPS
•
Use the food plan as your guide when to put carbs in and take them out
•
Remember it is always easier to prepare your food for each day. I know how easy it is to end up buying something “off-plan” because it’s
convenient!
•
Avoid sauces as much as possible as a they carry a lot of fat, sugar and salt – make your own without the additives – see my recipes for
some examples.
•
Post-workout shake: Depending on what time you train will dictate when you have this. Simply swap the shake for whatever meal is
around the time of your session and have the other meal at another time.
•
Try and stick to the food as this is more important than the training….. Remember Training 30% /Diet 70%
•
Mix up your meats, fish, vegetables, nuts, and carbs but keep red meat to twice a week max and always healthy natural foods.
•
Keep the protein lean (chicken, turkey, pork and beef with fat trimmed off, tuna)and the vegetables green.
•
Make sure you are having protein shakes mainly on training days and post workout. This diet plan is all about peeking your metabolism
with high carb days followed up by low carb days which helps to burn through those hard to lose bits of fat.
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Food Types and Recommended Portion Sizes
Carbohydrates
Grams
uncooked
Meat & Fish
Grams
uncooked
Oats
30-50g
Chicken (no skin)
200g
Wholegrain Rice or Pasta
65-75g
Turkey
200g
Quinoa
75g
Pork (trimmed of fat)
200g
Potato (raw peeled)
200g
Lean Beef (trimmed of fat)
150g
Sweet Potato (raw unpeeled)
200g
Lamb (trimmed of fat)
150g
2 pieces
Oily Fish (Salmon, trout, tuna, etc.)
175g
Grams
uncooked
White Fish (Cod, bass, plaice, sole,
tilapia, halibut, haddock, etc.)
200g
Ryvita or Oat Cakes
Vegetables
Green Vegetables (Broccoli, Green
Beans, Asparagus, Leeks, Kale, etc.)
300g
Carrots
100g
Tomatoes
200g
Red/Green Peppers
100g
Other
Grams
Fruit & Nuts
Approx.
Portions
Apple, Pear. Peach, Orange
1 medium
Berries
150g
Melon – all types
120g
Grapefruit
½ large
Cottage Cheese
250g
Nuts (Almonds, Cashews, etc.)
30g
0% Fat Greek Yogurt
150g
Mixed Seeds
25g
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Daily Food Plan – First 4 Weeks
Time/Meal
Oats
Meal 1:
4 egg whites, 2 egg yolks scrambled
1 Fruit (Apple, Pear, Berries, Melon, Orange, Grapefruit)
Snack
Nuts (Almonds) OR Mixed Seeds OR Whey Protein Shake
Meat or Fish (Chicken, Beef, White Fish, Oily Fish)
Meal 2:
Healthy Carb (Sweet Potato . Wholegrain Rice, Wholemeal Pasta, Cous Cous)
Vegetables - (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad
Nuts (Almonds) OR Mixed Seeds
Snack
Berries (Blueberries best)
Meat or Fish (Chicken, Beef, White Fish, Salmon)
Meal 3:
Healthy Carb (Sweet Potato, Wholegrain Rice, Wholemeal Pasta, Cous Cous)
Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad
Casein shake OR
Late Night/Pre-Bedtime:
Cottage Cheese OR
0% Fat Natural Yoghurt with scoop of whey protein
PLUS
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Post-workout Protein Shake to fit in according to workout schedule i.e. whether morning or evening
workout. Spread out/move your other meals and snacks as needed. 2 Protein shakes per day max.
Daily Food Plan : Weeks 5 thru 10 : 7 day Carb Cycle
Day 1: High Carbs (HC) : Clean carbs with your three main meals.
Day 2: No Carbs (NC) : No carbs with any meal
Day 3: Low Carbs (LC) : Carbs only at breakfast.
Day 4: HC + Cheat Meal : Carbs three times during the day; one meal anything you choose.
Day 5: No Carbs (NC) : No carbs with any meal
Day 6-7: Low Carbs (LC) : Carbs only at breakfast.
Roughly follow the food plan until you are into the routine of eating better. It takes diet to the next level so if you only stick
to the approximate food outline it’s still OK. Use the tips below to make it easier!
DIET/RECIPE TIPS:
•
•
•
•
•
•
•
•
Increase natural fats on NO CARB days – nuts, seeds, half an avocado, also more protein
I use cottage cheese to liven up a dry uninteresting meal or snack – onion and chives is a good one
Keep variety in your eating – there are plenty of ways to liven up the basic diet. I have included a few examples at the
end of this section or visit my website for more recipes, updated regularly
However, keep the majority of meals quite plain – e.g. always have a plain mid-day meal without sauces, but use one of
my recipes for the evening
Shop for all your key ingredients each week so you can always pull together a meal at short notice
Food list on next page includes majority of the ingredients you will need to make my recipes
Don’t be afraid to make substitutes in recipes, (as long as clean and within your daily allowances)
Cravings can be especially difficult in the evenings - try cup of tea (green, camomile, peppermint, etc – or even regular
English Tea) to curb the desire to go off plan
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Ingredients for recipes on website
Chicken breasts
Turkey breasts
Lean braising/stewing steak
Wholegrain Rice
Quinoa
Sweet Potatoes
Plain oats
Fillets of white fish
Fillets of trout, salmon
Tomatoes
Lettuce
Spring Onions
Chillis
Garlic
Onions
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Fresh or dried ginger
Fresh or dried basil, coriander
Green Veg (Broccoli, Green
Beans, Kale, Carrots, Asparagus,
Spinach, Sugar Snap Peas)
Blueberries (or other berries)
Melon
Apples/Pears/Peaches
Lemon
Eggs
Cottage Cheese
0% Fat Greek Yogurt
Nuts – Almonds, Cashews
Dried apricots
Olive Oil/Coconut Oil
For stir-fry:
Soy Sauce
Oyster Sauce
Rice wine
Sesame oil
For curry:
Cumin
Turmeric
Madras Curry Powder
Tea – Regular, Camomile,
Peppermint
Day 1 : High Carbs
Time/Meal
Oats
Meal 1:
4 egg whites, 2 egg yolks scrambled
1 Fruit (Apple, Pear, Berries, Melon, Orange, Grapefruit)
Snack
Nuts (Almonds) OR Mixed Seeds OR Whey Protein Shake
Meat or Fish (Chicken, Beef, White Fish, Oily Fish)
Meal 2:
Healthy Carb (Sweet Potato . Wholegrain Rice, Wholemeal Pasta, Cous Cous)
Vegetables - (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad
Nuts (Almonds) OR Mixed Seeds
Snack
Berries (Blueberries best)
Meat or Fish (Chicken, Beef, White Fish, Salmon)
Meal 3:
Healthy Carb (Sweet Potato, Wholegrain Rice, , Quinoa)
Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad
Casein shake OR
Late Night/Pre-Bedtime:
Cottage Cheese OR
0% Fat Natural Yoghurt with scoop of whey protein
PLUS
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Post-workout Protein Shake to fit in according to workout schedule i.e. whether morning or evening
workout. Spread out/move your other meals and snacks as needed. 2 Protein shakes per day max.
Day 2 : No Carbs
Time/Meal
4 egg whites, 2 egg yolks scrambled
Meal 1:
1 Fruit (Apple, Pear, Berries, Melon, Orange, Grapefruit)
Nuts (Almonds) OR Mixed Seeds
Snack
Berries (Blueberries best)
Meat or Fish (Chicken, Beef, White Fish, Oily Fish)
Meal 2:
Vegetables - (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad
Nuts (Almonds) OR Mixed Seeds
Snack
Berries (Blueberries best)
Meat or Fish (Chicken, Beef, White Fish, Salmon)
Meal 3:
Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad
Casein shake OR
Late Night/Pre-Bedtime:
Cottage Cheese OR
0% Fat Natural Yoghurt with scoop of whey protein
PLUS
Copyright DR Physique Limited
Post-workout Protein Shake to fit in according to workout schedule i.e. whether morning or evening
workout. Spread out/move your other meals and snacks as needed. 2 Protein shakes per day max.
Day 3 : Low Carbs
Time/Meal
Oats
Meal 1:
4 egg whites, 2 egg yolks scrambled
1 Fruit (Apple, Pear, Berries, Melon, Orange, Grapefruit)
Nuts (Almonds) OR Mixed Seeds
Snack
Berries (Blueberries best)
Meat or Fish (Chicken, Beef, White Fish, Oily Fish)
Meal 2:
Vegetables - (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad
Nuts (Almonds) OR Mixed Seeds
Snack
Berries (Blueberries best)
Meat or Fish (Chicken, Beef, White Fish, Salmon)
Meal 3:
Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad
Casein shake OR
Late Night/Pre-Bedtime:
Cottage Cheese OR
0% Fat Natural Yoghurt with scoop of whey protein
PLUS
Copyright DR Physique Limited
Post-workout Protein Shake to fit in according to workout schedule i.e. whether morning or evening
workout. Spread out/move your other meals and snacks as needed. 2 Protein shakes per day max.
Day 4 : High Carbs + Cheat Meal
Time/Meal
Oats
Meal 1:
4 egg whites, 2 egg yolks scrambled
1 Fruit (Apple, Pear, Berries, Melon, Orange, Grapefruit)
Snack
Nuts (Almonds) OR Mixed Seeds OR Whey Protein Shake
Meal 2:
CHEAT MEAL – Main course and dessert e.g. pizza and ice cream; fish & chips and cheese cake (Either
as Meal 2 or if preferred can swap with Meal 3)
Nuts (Almonds) OR Mixed Seeds
Snack
Berries (Blueberries best)
Meat or Fish (Chicken, Beef, White Fish, Salmon)
Meal 3:
Healthy Carb (Sweet Potato, Wholegrain Rice, , Quinoa)
Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad
Casein shake OR
Late Night/Pre-Bedtime:
Cottage Cheese OR
0% Fat Natural Yoghurt with scoop of whey protein
PLUS
Copyright DR Physique Limited
Post-workout Protein Shake to fit in according to workout schedule i.e. whether morning or evening
workout. Spread out/move your other meals and snacks as needed. 2 Protein shakes per day max.
Day 5 : No Carbs
Time/Meal
4 egg whites, 2 egg yolks scrambled
Meal 1:
1 Fruit (Apple, Pear, Berries, Melon, Orange, Grapefruit)
Nuts (Almonds) OR Mixed Seeds
Snack
Berries (Blueberries best)
Meat or Fish (Chicken, Beef, White Fish, Oily Fish)
Meal 2:
Vegetables - (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad
Nuts (Almonds) OR Mixed Seeds
Snack
Berries (Blueberries best)
Meat or Fish (Chicken, Beef, White Fish, Salmon)
Meal 3:
Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad
Casein shake OR
Late Night/Pre-Bedtime:
Cottage Cheese OR
0% Fat Natural Yoghurt with scoop of whey protein
PLUS
Copyright DR Physique Limited
Post-workout Protein Shake to fit in according to workout schedule i.e. whether morning or evening
workout. Spread out/move your other meals and snacks as needed. 2 Protein shakes per day max.
Day 6-7 : Low Carbs
Time/Meal
Oats
Meal 1:
4 egg whites, 2 egg yolks scrambled
1 Fruit (Apple, Pear, Berries, Melon, Orange, Grapefruit)
Nuts (Almonds) OR Mixed Seeds
Snack
Berries (Blueberries best)
Meat or Fish (Chicken, Beef, White Fish, Oily Fish)
Meal 2:
Vegetables - (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad
Nuts (Almonds) OR Mixed Seeds
Snack
Berries (Blueberries best)
Meat or Fish (Chicken, Beef, White Fish, Salmon)
Meal 3:
Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad
Casein shake OR
Late Night/Pre-Bedtime:
Cottage Cheese OR
0% Fat Natural Yoghurt with scoop of whey protein
PLUS
Copyright DR Physique Limited
Post-workout Protein Shake to fit in according to workout schedule i.e. whether morning or evening
workout. Spread out/move your other meals and snacks as needed. 2 Protein shakes per day max.
ADDITIONAL FAT REDUCTION OPTION
If the 7 day cycle is not allowing you to drop as much fat as required, you can move to a 9 day carb
cycle during the last 6 weeks of the 10 week plan:
Day 1: High Carbs (HC) : Clean carbs with your three main meals.
Day 2: No Carbs (NC) : No carbs with any meals.
Day 3-4: Low Carbs (LC) :
Carbs only at breakfast.
Day 5: HC + Cheat Meal : Carbs three times during the day; one meal anything you choose.
Day 6: No Carbs (NC) : No carbs with any meals
Day 7-9: LC : Carbs only at breakfast or no carbs.
Overall this will reduce your carb intake but keep the carb cycle in place
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Supplements
This is my simple approach to supplements for maximum effect while cutting. I have developed this plan from trying out
different combinations and this is the way that I find works best.
MORNING (MEAL 1 / BREAKFAST) Optional
• Mix 1 scoop of chocolate whey protein or chocolate casein with porridge oats. Mix with 50% water and 50% skimmed
milk.
POST WORKOUT SHAKE
• 1 scoop of whey protein with water.
PRE- AND POST-WORKOUT
• BCAAs (dosage on bottle) 30 minutes before workout and the same right after workout. I note you said your whey
protein contains BCAAs so these are optional
LATE NIGHT SNACK BEFORE BED
• 1 scoop of chocolate casein with water.
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RECIPES
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Ross Dickerson (@DickersonRoss)
Rainbow Trout with Lemon and Parsley
Well this is hardly a recipe it's so quick & simple... but another
idea and very healthy. Trout is low in fat (a third of the fat of
salmon) and low in calories. Great source of iron, calcium,
selenium and vitamins A, B1, B2, B6 and B12.
Ingredients: (Serves 1-2)
- 2 fresh fillets of rainbow trout (1 fillet - approx 100-120g
cooked so adapt as needed)
- Juice of half lemon
- Fresh parsley chopped
- Salt and pepper to taste
- 2 teaspoons of olive oil
Sprinkle fillets with salt and fresh ground black pepper
Heat oil over medium high heat in a non stick pan
When hot add the fillets and cook for 1 minute each side
Add lemon juice and once sizzling, add parsley and turn heat
down and cook for another 2 minutes
Serve with favourite veg - in photo, sweet potato mash, purple
sprouting brocolli and carrots
Variations: add a few prawns for extra protein content
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Chicken and Cashew Nut Stir-Fry
You can play around with the ingredients, throw in more veg,, add more or less chilli, and use the amount of chicken according to your
dietary needs.(As with the other recipes the quantities are approximate for one serving).
Ingredients:
150g chicken breast cut into bite size pieces
small handful of raw unsalted cashew nuts
1/2 a medium sized onion cut into 4-6 large pieces
thumb nail sized piece of ginger chopped or crushed
fresh chlili to taste (I used half a medium-hot chilli - I like it quite spicy)
fresh coriander chopped
1 tablespoon olive oil (or groundnut oil)
Marinade - 1/2 teaspoon cornflour plus 1 dessert spoonful soy sauce
Cooking sauce - 2 teaspoons white wine vinegar; 1/4 teaspoon sugar; 2 teaspoons
dry/medium sherry; dessert spoon water.
Mix soy sauce and cornflour for marinade and add to pieces of chicken breast in a shallow bowl. Leave 10 minutes.
Mix ingredients for cooking sauce in small bowl and put to one side.
Heat wok over medium-high heat and then add the oil.
When oil is hot, add cashew nuts and lightly toss for 30 seconds or until light brown. Remove with slotted spoon and put to one side.
Keep oil very hot and add marinated chicken; stir fry for about 3 minutes, turning frequently. Remove chicken and put to one side.
Add onion, chilli and ginger to wok (you may need an extra teaspoon of oil) and stir fry until onion slightly soft.
Return chicken to the wok along with the cooking sauce and bring to boil.
Cover and turn heat right down - simmer for a few minutes to ensure chicken fully cooked and let flavours mingle.
Finally add cashew nuts and a small handful of chopped coriander.
Serve with rice or noodles.
TIPS:
If you are not using non-stick pans, use a wok if you can as chicken sticks easily, and keep your wok seasoned by wiping over with a few
drops of oil after every time it is washed.
Groundnut oil (peanut oil) is great for cooking chicken.
Make sure oil is really hot when the chicken is added but turn down once the chicken has sealed on all sides.
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Curried Chicken Stew
Ingredients: (2 servings)
Ingredients: (2 portions)
2 teaspoons olive oil
2 skinless chicken breasts, cut into 1" pieces
1/2 green pepper chopped
2 large tomatoes chopped (skinned too if you prefer)
1 small onion chopped
2 garlic cloves, chopped or crushed
1 teaspoon curry powder
1/2 teaspoon ground cumin
1/2 teaspoon ground turmeric
pinch of ground ginger
salt and black pepper to taste
1 tablespoon plain non-fat yoghurt
1 tablespoon fresh chopped coriander
- Heat oil in non-stick pan over medium heat
- Add onion, garlic and pepper, and saute for 2 mins
- Add chicken and saute until browned, about 5 minutes
- Add the rest of the ingredients except yoghurt and coriander
- Bring to a boil, then reduce heat and simmer for 15 minutes
- Remove from the heat and stir in yoghurt and coriander
(Note: if making in advance for the week leave this until just
before serving)
Serve with wholegrain/brown rice or cous cous for a change.
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TIPS:
• Even better prepared in larger quantities for use throughout the
week, as curries get better after maturing for a day or two! It will take
a bit longer - the prep, and cooking time to make sure the chicken is
well cooked - but it being there after work to eat right away is a
welcome sight. Adapt quantity of chicken according to diet plan and
your specific protein needs,
• For the larger portion version you may need to remove the
onion/pepper/garlic from the pan after it is sauteed for 2-3 mins and
keep to one side while browning the chicken in batches
• Improvise and adapt - in the photo below dealing with a large portion
for the week, I didn't have enough fresh tomatoes so used a tin of
chopped tomatoes; also, I used a Madras curry powder for added
spice
Pomegranate Pork Steaks
Pork is a great meat choice as really low in fat. This recipe does use some fruit and honey, therefore adding some
sugar to your diet, but the quantity per serving is quite small. One pork steak weighed nearly 150g cooked.
Ingredients (serves 4):
4 pork loin steaks, trimmed of excess fat
tablespoon olive oil
1/2 pomegranate
juice of 1/2 orange
1 dessert spoon honey
2 teaspoons mustard (English or Dijon)
sprinkle of hot chilli powder to taste
2 cloves garlic crushed
- Squeeze the 1/2 pomegranate to extract as much juice as possible and use all the seeds
- Mix this with the juice from the orange, honey, mustard, crushed garlic and hot chilli powder
- Mix well and coat pork cutlets
- Leave to marinate for up to an hour.
- Heat oil in non-stick pan over quite a high heat
- Shake off excess marinade and pan fry pork steaks for 4-5 minutes each side until nicely browned
- Add marinade to pan and turn down heat, cooking for a further 7-8 minutes, or until sauce has reduced so there
is one spoonful per steak.
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RESISTANCE
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Ross Dickerson (@DickersonRoss)
Resistance – Read these notes before starting the plan
Important: Recommended weights to use are not included as part of this plan as it will vary for everyone. Remember you should be working
to fail at the number of Reps shown for each exercise. You may need to try a few different weights to begin with until you get familiar with
your body’s limits.
This is a 10 week plan: in 4 phases:
Phase 1 - Week 1, Week 2, Week 3 (GVT)*
Phase 2 - Week 1, Week 2, Week 3 (GVT)*
Phase 3 - Week 4, Week 5
Phase 4 - Week 4, Week 5
Example of best combination of muscle groups together on each training day:
Week 1, 4 & 5
Day 1- Quads and Hams
Day 2 - Chest and Triceps
Day 3 - Weighted Abs
Day 4 - Back and Biceps
Day 5 - Shoulders & Traps
Day 6 - Cardio Abs
Day 7 - Rest
Week 3 (GVT)*
Day 1- Chest
Day 2 – Legs
Day 3 - Weighted Abs
Day 4 - Back
Day 5 - Shoulders
Day 6 – Arms
Day 7 – Rest
Week 2
Day 1- Chest and Biceps
Day 2 – Quads and Hams
Day 3 - Weighted Abs
Day 4 - Back and Triceps
Day 5 - Rest
Day 6 – Shoulders & Traps
Day 7 – Cardio Abs
* NOTE: In GVT week there is no Cardio
Abs day
The Calfs Routine at the end of the Resistance section can be added in at the end of any gym session 2-3 times a week.
Rotate the 3 sessions.
This program is all about tempo – make sure you are especially strict on form and tempo each week. The Rest Pause technique
described should only be used to squeeze out the last few reps. The program is not about how much you are lifting – focus on
form over weight.
Tempo example:
• 1-1-4 ( Bench Press: 1 second lifting the weight, 1 split second at the top, then a 4 second controlled movement
down)
• 2-1-2 ( Bicep Curls: 2 seconds up, split second at the top, then 2 seconds down)
Rest Pause : Reaching failure and allowing a few seconds for recovery to hit desired reps while maintaining good form.
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Week 1: Quads & Hams
Exercise
Sets
Leg Extensions
2
No Failure increasing weight each set
Squats
2
No Failure increasing weight each set
Squats
4
6-8
2-1-2
90
Leg Extensions
4
8-10
1-1-4
90
Front Squats OR Kettle Bell Front
Squats OR DB Front Squats
3
8-10
2-1-2
90
Leg Press
3
8-10
1-1-4
90
WARM UP
Leg Curls
3
Hams
Stiff Leg Dead Lifts *
4
6-8
2-1-2
90
Leg Curls
3
8-10
1-1-4
90
Walking Lunges
2
10 each leg
1-0-1
90
WARM UP
Quads
* Slightly bent legs, but not locked
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Reps
Tempo
Rest
No Failure increasing weight each set
Week 1: Chest & Triceps
Exercise
Sets
WARM UP
DB Incline Chest Press
3
Chest
DB Incline Chest Press
4
6-8
1-1-4
90
DB Incline Fly
3
8-10
2-1-2
90
DB Flat Bench Press
4
6-8
1-1-4
90
Cable Fly
3
8-10
2-1-2
90
Weighted Tricep Dips
3
6-8
2-1-2
90
Skull Crushers
4
6-8
1-1-4
90
Cable Straight Bar Push Downs
3
8-10
1-1-4
90
Triceps
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Reps
Tempo
Rest
No Failure increasing weight each set
Week 1: Back & Biceps
Exercise
Sets
WARM UP
Lateral Pull Down
3
Back
Pull Ups (wgt held between legs)
4
6-8
2-1-2
90
Close Grip Pull Down
3
8-10
1-1-4
90
T-Bar Row
4
6-8
2-1-2
90
Seated Row
3
8-10
1-1-4
90
Cable Straight Arm Push Downs
3
8-10
1-1-4
90
Olympic Bar Curls
4
6-8
1-1-4
90
Seated DB Curls
3
8-10
1-1-4
90
Biceps
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Reps
Tempo
Rest
No Failure increasing weight each set
Week 1: Shoulders & Traps
Exercise
Sets
WARM UP
Military Press
3
Shoulders
Military Press
4
6-8
2-1-2
90
Lateral Raises
3
8-10
1-1-4
90
DB Shoulder Press
4
6-8
2-1-2
90
DB Front Raises
3
8-10
1-1-4
90
Upright Row
3
8-10
2-1-2
90
Rear Delt Raises
3
8-10
2-1-2
90
Olympic Bar OR DB Shrugs
3
8-10
1-1-4
90
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Reps
Tempo
Rest
No Failure increasing weight each set
Week 2: Chest & Biceps
Exercise
Sets
Reps
Tempo
Rest
WARM UP
Flat Bench Press
3
Chest
Flat Bench Press
4
10
2-1-2
90
DB Fly
3
10-12
1-1-4
90
Decline DB Press
4
10
2-1-2
90
Cable Fly
3
10-12
1-1-4
90
No Failure increasing weight each set
WARM UP
EZ Bar
Biceps
EZ Bar
4
10
2-1-2
90
Cable Rope Curls
3
10-12
1-1-4
90
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No Failure increasing weight each set
Week 2: Quads & Hams
Exercise
Sets
Leg Extensions
2
No Failure increasing weight each set
Squats
2
No Failure increasing weight each set
Squats
4
10
2-1-2
90
Leg Press
4
10
2-1-2
90
Leg Extensions
3
12
1-1-4
90
WARM UP
Leg Curls
3
Hams
Dead Lifts
4
10
2-1-2
90
Leg Curls
4
12
1-1-4
90
WARM UP
Quads
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Reps
Tempo
Rest
No Failure increasing weight each set
Week 2: Back & Triceps
Exercise
Sets
WARM UP
Seated Row
3
Back
T-Bar Row
4
10
2-1-2
90
Upper Back Row
3
12
1-1-4
90
Lateral Pull Down
4
10
2-1-2
90
Single Arm Close Grip Pull Down
3
12
1-1-4
90
Tricep Bench Dips
4
10
2-1-2
90
DB Overhead Extensions
3
12
1-1-4
90
Tricep Cable Rope Extensions
3
12
1-1-4
90
Triceps
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Reps
Tempo
Rest
No Failure increasing weight each set
Week 2: Shoulders & Traps
Exercise
Sets
WARM UP
DB Shoulder Press
3
Shoulders
Arnold Press
4
10
2-1-2
90
Smith Machine Shoulder Press
3
12
2-1-2
90
Lateral Raises
3
12
2-1-2
90
Rear Delt Raises
3
12
2-1-2
90
Smith Machine Shrugs
4-5
12
2-1-2
60
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Reps
Tempo
Rest
No Failure increasing weight each set
Week 3: Legs
WARM UP
Legs
Exercise
Sets
Leg Extensions
2
No Failure increasing weight each set
Squats
2
No Failure increasing weight each set
Squats
5
10
2-1-2
90
Leg Press
5
10
2-1-2
90
Leg Extensions
3
15
1-1-4
90
Stiff Leg Dead Lifts *
5
10
2-1-2
90
Walking Lunges
3
10
2-1-2
90
Leg Curls
3
15
1-1-4
90
* Slightly bent legs, but not locked
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Reps
Tempo
Rest
Week 3: Chest
Exercise
Sets
WARM UP
Bench Press
3
Chest
Bench Press
5
10
2-1-2
90
DB Flat Bench Press
5
10
2-1-2
90
Machine Fly
3
15
1-1-4
90
Weighted Dips
10
10
2-1-2
90
Decline Cable Fly
3
15
1-1-4
90
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Reps
Tempo
Rest
No Failure increasing weight each set
Week 3: Back
Exercise
Sets
WARM UP
Seated Row
3
Back
T-Bar Row
5
10
2-1-2
90
Seated Row
5
10
2-1-2
90
Upper Back Row
3
15
1-1-4
90
Lateral Pull Down
10
10
2-1-2
90
Straight Arm Push Down
3
15
1-1-4
90
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Reps
Tempo
Rest
No Failure increasing weight each set
Week 3: Shoulders
Exercise
Sets
WARM UP
Military Press
3
Shoulders
Military Press
10
10
2-1-2
90
Lateral Raises
3
15
1-1-4
90
EZ Bar Upright Row
5
10
2-1-2
90
Cable Rope Upright Row
5
10
2-1-2
90
Rear Delt Raises
3
15
1-1-4
90
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Reps
Tempo
Rest
No Failure increasing weight each set
Week 3: Arms
Exercise
Sets
WARM UP
Cable Straight Bar Push Downs
3
Triceps
Weighted Bench Dips
10
10
2-1-2
90
Cable Rope Extensions
3
15
1-1-4
90
WARM UP
EZ Bar Curls
3
Biceps
EZ Bar Curls
10
10
2-1-2
90
Cable Rope Curls
3
15
1-1-4
90
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Reps
Tempo
Rest
No Failure increasing weight each set
No Failure increasing weight each set
Notes for Week 4 and Week 5
All exercises in GREEN are Supersets
•
Perform 2 consecutive exercises for specified number of reps with no rest between. Then rest
at the end of the 2 exercises for 60-90 seconds, then repeat for as many sets as stated. At the
end of the superset rest 2-3min before moving onto the next exercise.
•
In some cases there are 2 Supersets one right after another. Treat these as separate i.e.
complete all repetitions of the first Superset and then move onto the next
Drop Sets :
•
Perform 12 reps then drop weight and perform 12 more reps. This is ONE complete set.
Triple Drop Sets :
•
Perform 12 reps then drop weight, and perform 12 more reps, drop weight again and perform
12 more reps. This is ONE complete set.
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Week 4: Chest & Triceps
WARM UP
Chest
Triceps
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Exercise
Sets
Reps
DB Fly
2
No Failure increasing weight each set
Machine Press
2
No Failure increasing weight each set
DB Incline Fly
4
10-12
2-1-2
90
DB Incline Press
4
10-12
2-1-2
90
Decline Bench Press
3
10-12
2-1-2
90
Machine Fly
3
10-12
2-1-2
90
Machine Press
(Triple Drop Sets )
3
12 drop
(36 total)
1-0-1
90
Skull Crushers
3
10-12
2-1-2
90
Single Arm Cable Extensions
3
2-1-2
90
Straight Bar Push Down
(Triple Drop Sets )
3
2-1-2
90
10-12
each arm
12 drop
(36 total)
Tempo
Rest
Week 4: Back & Biceps
Exercise
Sets
WARM UP
Upper Back Row
3
Back
Upper Back Row
4
10-12
2-1-2
90
Lateral Pull Down
4
10-12
2-1-2
90
Straight Bar Push Down
3
10-12
2-1-2
90
T-Bar Row
3
10-12
2-1-2
90
DB Pull Overs
3
12-15
2-1-2
90
Olympic OR EZ Bar Curls
3
10-12
2-1-2
90
DB Hammer Curls
3
10-12
2-1-2
90
Double Arm Cable Bicep Curls
(Triple Drop Sets )
3
12 drop
(36 total)
2-1-2
90
Biceps
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Reps
Tempo
Rest
No Failure increasing weight each set
Week 4: Quads & Hams
Exercise
Sets
WARM UP
Leg Extensions
3
Quads
Leg Extensions
4
10-12
2-1-2
90
Squats
4
10-12
2-1-2
90
Front Squats using DB, Kettle
Bells or Olympic Bar
3
10-12
2-1-2
90
Leg Press
3
10-12
2-1-2
90
Lunges
3
10-12
2-1-2
90
Dead Lifts
3
10-12
2-1-2
90
Leg Curls
(Triple Drop Sets )
3
12 drop
(36 total)
2-1-2
90
Hams
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Reps
Tempo
Rest
No Failure increasing weight each set
Week 4: Shoulders
Exercise
Sets
WARM UP
Lateral Raises
3
Shoulders
Lateral Raises
4
10-12
2-1-2
90
DB Shoulder Press
4
10-12
2-1-2
90
Front Raises
3
10-12
2-1-2
90
Smith Press
3
10-12
2-1-2
90
3
12 drop
(36 total)
2-1-2
90
3
10-12
2-1-2
90
3
10-12
2-1-2
90
Rear Delt Raises
(Triple Drop Sets)
Smith Machine OR Olympic Bar
Shrugs
DB or Plate Shrugs
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Reps
Tempo
Rest
No Failure increasing weight each set
Week 5: Chest & Triceps
Exercise
Sets
WARM UP
Incline Smith Chest Press
3
Chest
Incline Smith Chest Press
4
10-12
2-1-2
90
Incline DB Fly
4
10-12
2-1-2
90
Flat DB Press
3
10-12
2-1-2
90
Machine Fly
3
10-12
2-1-2
90
Close Grip Chest Press
(Double Drop Sets)
2
12 drop
(24 total)
2-1-2
90
WARM UP
Overhead DB Extensions
3
Triceps
Overhead DB Extensions
3
10-12
2-1-2
90
Cable Rope Extensions
3
10-12
2-1-2
90
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Reps
Tempo
Rest
No Failure increasing weight each set
No Failure increasing weight each set
Week 5: Back & Biceps
Exercise
Sets
WARM UP
Lateral Pull Down
3
Back
Lateral Pull Down
4
10-12
2-1-2
90
Upper Back Row
4
10-12
2-1-2
90
T-Bar Row
3
10-12
1-1-4
90
Straight Arm Push Down
3
10-12
2-1-2
90
Close Grip Pull Down
(Double Drop Sets)
2
12 drop
(24 total)
1-1-4
90
EZ Bar
4
10-12
2-1-2
90
Cable Rope
(Triple Drop Sets)
3
12 drop
(36 total)
2-1-2
90
Biceps
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Reps
Tempo
Rest
No Failure increasing weight each set
Week 5: Quads & Hams
Exercise
Sets
Leg Extensions
2
No Failure increasing weight each set
Squats
2
No Failure increasing weight each set
Squats
4
10-12
2-1-2
90
Leg Extensions
4
10-12
2-1-2
90
Front Squats OR Kettle Bell Front
Squats OR DB Front Squats
3
10-12
2-1-2
90
Single Leg Extensions
3
2-1-2
90
Leg Press
(Double Drop Sets)
2
1-0-1
90
WARM UP
Leg Curls
3
Hams
Leg Curls
3
10-12
2-1-2
90
Dead Lifts
3
10-12
2-1-2
90
WARM UP
Quads
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Reps
12-15
(each leg)
12 drop
(24 total)
Tempo
Rest
No Failure increasing weight each set
Week 5: Shoulders & Traps
WARM UP
Shoulders
Exercise
Sets
DB Shoulder Press
2
No Failure increasing weight each set
Lateral Raise
2
No Failure increasing weight each set
DB Shoulder Press
4
10-12
2-1-2
90
Lateral Raise
4
12-15
2-1-2
90
EZ Bar Upright Row
3
10-12
2-1-2
90
DB Rear Delt Raise
3
12-15
2-1-2
90
2
12 drop
(24 total)
1-0-1
90
3
10-12
2-1-2
90
3
10-12
2-1-2
90
Plate Front Raises
(Double Drop Sets)
Olympic Bar OR
Smith Machine Shrugs
Plate or DB Shrugs
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Reps
Tempo
Rest
Calfs
Perform a session 2-3 times a week, rotating sessions, adding to end of your workout
Exercise
Sets
WARM UP
Leg Press Calf Raises
3
Session 1
Leg Press Calf Raises
4
10-12
1-1-4
90
Calf Raise Machine
4
12-15
2-1-2
90
Leg Press Calf Raises
5
10
2-1-2
90
Calf Raise Machine
5
10
2-1-2
90
Calf Raise Machine
4
12-15
2-1-2
90
Leg Press Calf Raises
4
12-15
2-1-2
90
Calf Raise Machine
(Drop Sets)
2
15 drop
(total 30)
1-0-1
90
Session 2
Session 3
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Reps
Tempo
Rest
No Failure increasing weight each set
Exercise Guide - Legs
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Exercise Guide - Chest
Copyright DR Physique Limited
Exercise Guide - Chest
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Exercise Guide - Triceps
Weighted
Tricep Dips
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Skull
Crushers
Exercise Guide - Back
Copyright DR Physique Limited
Exercise Guide - Back
Copyright DR Physique Limited
Exercise Guide - Shoulders
Copyright DR Physique Limited
CARDIO
Copyright DR Physique Limited
Ross Dickerson (@DickersonRoss)
Introduction
•
These Cardio sessions can be performed on any piece of cardio equipment, but I find
spinning bike and running are most effective. Try to vary so also include stationary bike,
rowing, treadmill, etc. (Ideally stay away from the cross-trainer).
•
After each session you should be dripping with sweat and feel you have given your all.
•
Increase the resistance on the bike and rowing machine, and the incline on the treadmill to
make it harder as you progress. Make sure you are doing this as you should always be
pushing yourself further.
•
There are 3 differently formatted sessions to be performed each week for the first 6
weeks. However, during the last 4 weeks of your 10 week plan, perform Session 3 only, 3
times per week. If you feel comfortable earlier than Week 7, you can move to this earlier.
•
This type of training is highly effective in burning fat. It helps speed up your natural
metabolism and is known to continue burning calories for up to 12 hours after completion.
•
Cardio routines can be done on rest day, abs day or after a workout
Copyright DR Physique Limited
Session 1
5 Minute Warm Up
Slowly increase speed but only up to a working rate of
50% of max effort
10 Minute Working
Phase 1: (5 mins)
• 15 seconds as fast as you can i.e. 100% effort
• 30 seconds recovery (keep moving very slowly)
Phase 2: (5 mins)
• 30 seconds as fast as you can i.e. 100% effort
• 60 seconds recovery (keep moving very slowly)
5 Minute Cool Down
•
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Slowly decrease speed each minute, gradually
lowering your heart rate
Session 2
5 Minute Warm Up
Slowly increase speed but only up to a working rate of
50% of max effort
15 Minute Working
•
•
•
30 seconds as fast as you can i.e. 100% effort
60 seconds recovery (keep moving very slowly)
Repeat until 15 minutes is up
5 Minute Cool Down
•
Slowly decrease speed each minute, gradually
lowering your heart rate
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Session 3
5 Minute Warm Up
Slowly increase speed but only up to a working rate of 50% of
max effort.
20 Minute Working
Use ratio of 1:2 working time to recovery time.
• Start at 15 second working and 30 second recovery
• Repeat but increase working time by 5 seconds and recovery
time by 10 seconds each time
• Once you reach 30 second working and 60 second rest, start
going back down i.e. 25 working and 50 rest, and so on until
you reach 15 and 30.
• Keep repeating this cycle until you have competed 20
minutes.
5 Minute Cool
Down
•
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Slowly decrease speed each minute, gradually lowering your
heart rate.
ABS
Copyright DR Physique Limited
Ross Dickerson (@DickersonRoss)
Introduction
One Cardio Abs session per week and One Weighted Abs session per week
Cardio Abs
There are 2 routines, entitled Week 1 and Week 2. Rotate these , performing alternate weeks
throughout the course of the 10 weeks
Weighted Abs
There are 3 routines, Week 1, Week 2 and Week 3. Perform them in this order for the 10
weeks of the plan: 1, 2, 1, 2, 1, 2, 3, 1, 2, 3
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Cardio Abs
Exercise
Reps
WARM UP
Lower Crunch
3 – no failure
Abs 1
Hanging Leg Raises
15-20
TRX OR Normal Squat
Thrusts
20-30
Swiss Ball Upper Crunch
15-20
Russian Twists
20-30
Week 1
This plan should take around 30 minutes and leave
you dripping with sweat.
Make sure you perform all exercises in a group
before resting. If you manage to do all the reps with
good form and without failure, then simply increase
the number of reps of the specific exercise.
If you struggle for time in the gym then you can
always split this program up. For example, put each
section at the end of a resistance day in the gym.
Rest
Abs 2
Rest
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Perform above 4 exercises then rest 30
seconds. Repeat 3 times
V-Sit Crunches
15-20
Criss Cross (Bicycle)
20-30
Mountain Climbers
20-30 each leg
Perform above 3 exercises then rest 30
seconds. Repeat 3 times
Cardio Abs
Week 2
Exercise
Reps
WARM UP
V-Sits
3 – no failure
Abs 1
V-Sits
20-25
TRX OR Floor Mountain
Climbers
25-30
Russian Twists
20-25
TRX OR Floor Squat
Thrusts
25-30
This plan should take around 30 minutes and leave
you dripping with sweat.
Make sure you perform all exercises in a group
before resting. If you manage to do all the reps with
good form and without failure, then simply increase
the number of reps of the specific exercise.
Rest
Abs 2
If you struggle for time in the gym then you can
always split this program up. For example, put each
section at the end of a resistance day in the gym.
Rest
Rest
Copyright DR Physique Limited
Perform above 4 exercises then rest 30
seconds. Repeat 3 times
Criss Cross (Bicycle)
25-30
High Knees
30-50
Machine Abs Crunch
25-30
Perform above 3 exercises then rest 30-60
seconds if needed. Repeat 3 times
Plank
30 seconds
Side Plank
30 seconds each
side
Perform above 2 exercises then rest 30
seconds if needed. Repeat 3 times
Weighted Abs
Week 1
Exercise
Sets
Reps
Hanging Leg Raises
(weighted)
4
8-10
In Week 1 keep the eccentric part of the
exercises slow and controlled ( 3-4 sec
eccentric, 1 sec concentric)
Hanging Leg raises
with Twists
3
8-10
Cable Rope Crunch
4
8-10
Really focus on keeping form strict and
using your abdominals to lift the weight
not other parts of your body such as the
hip flexors when performing Hanging Leg
Raises.
Decline Bench
Oblique Crunch
3
12-15 each
side
Abs Machine
3
10-12
-
-
Week 1
Rest
Copyright DR Physique Limited
60 seconds between
sets;
90-120 seconds
between exercises
Weighted Abs
Week 2
Week 2
In Week 2 the reps have increased so the
eccentric changes to roughly the average
working pace (2 sec eccentric, 1 sec
concentric)
Be strict with tempo as it’s key to keeping it
fresh and constantly be putting new loads on
the abdominal area.
Rest
Copyright DR Physique Limited
Exercise
Sets
Reps
Hanging Leg Raises
with Twists
4
10 each side
Decline Bench
Oblique Crunches
4
12-15
each side
Hanging Leg Raises
3
12-15
each side
Cable Rope Crunch
3
20
Abs Machine
3
25-30
-
-
60 seconds between
sets;
90-120 seconds
between exercises
Weighted Abs
Week 3
In Week 3, two Supersets are introduced. This
will really get your blood pumping and heart
racing.
It is really important that you focus on the
technique of each exercise to make sure you
are giving the abdominal area an efficient
workout.
Copyright DR Physique Limited
Sets
Reps
Hanging Leg Raises
with Twist
4
15-20
Decline Bench
Oblique Crunches
4
15-20
Hanging Leg Raises
3
12-15
Cable Rope Crunch
3
15-20
Abs Machine
3
15-20
-
-
Week 3
Both exercises must be performed straight
after each other with a slight rest in between
each set (Both the eccentric and concentric
part of the exercises need to be around 1 sec).
Triple Drop Set: Perform 15-20 reps and then
drop the weight, perform a further 15-20 reps,
drop the weight again and perform 15-20
more reps. This is One set. Rest for 60 secs.
Repeat for 3 sets. Work to failure on both
parts of the drop set.
Exercise
Triple Drop
Set
Rest
60 seconds between
sets;
90-120 seconds
between exercises
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