Weeks 1-4

Monday Legs
-Legs Press 1 feel-out set, 20 reps, 410-6
-Romanian Deadlifts 412-8
-Leg Extensions 412, 10, 9, 8
-Leg Curls 412, 10, 9, 8
-Calve Raises 415,12,12,10
Tuesday Arms:
-Rope triceps extensions 315 (super set with*)
*Zottman curls 315
-Skull crushers 412,10,8,8
-Barbell curls 412,10,8,8
-Behind the neck dumbbell ext. (seated) 410
-Incline bench dumbbell curls 410
-Cross bench triceps dip 415-20
-Concentration curls 410-12
Wednesday Back
-Pull ups 415-20
-Seated row (machine or cable) 412,10,8,8
-One arm dumbbell rows 410-12
-Straight arm pull downs 410-12
-Bent over rows 412,10,8,8
Thursday Chest
-Flat barbell press 5*x25,15,12,10,8
*first set is warmup/feel out
-Incline barbell press 412,10,8,8
-Dumbbell fly 410-12
-Weighted dips 410-15
-Cable cross overs 412
Friday Shoulders
*Bradford press 320
*warm up
-Overhead press 412,10,8,8
-Lateral raises (dumbbell or machine) 412,10,8,8
-Bent over lateral raise dumbbell 410
-Upright row 412,10,8,8 (superset with*)
*reverse upright row

Weeks 5-8

Monday Chest & Back
Tuesday Legs
Wednesday Arms
Thursday Shoulders
Friday Chest & Back
Saturday Legs

Cardio Routine
For cardio, we usually do between 30-45 minutes on the treadmill immediately following the workout.
Incline is at elevation 10 and speed is at 3.5mph.
In the first half of this 8 week program we will be isolating each body group in a 5 day on 2 day off
split. This is week 1 and 2s program. In week 3 and 4 we will increase the volume of each exercise,
from 4 sets to 5 sets staying close within the same rep range of week 1&2. In this first 4 weeks the
goal is to make the muscle as dense as possible, slowly increasing the weight in each exercise from
week to week.
Meal Plan
Here is a sample of our daily diet. Never feel like you have to stick exactly to this plan, its meant for
more of a guide to get a good idea of the healthy foods we eat. These calories are based upon our
stats 62 height, 220 weight. In order to get an idea for what you should be having, please check
out these great calculators:
BMR Calculator http://www.exercise4weightloss.com/bmr-calculator.html
Macro Nutrient Calculator http://www.freedieting.com/tools/nutrient_calculator.htm
BREAKFAST
1 cup oatmeal 166cal, 3.6g fat, 28g carbohydrates, 4g fiber, 6g protein
1 cup blueberries 84cal, 21g carbohydrates, 3.6 fiber, 1.0g protein
4 slices extra lean turkey bacon 80cal, 2g fat, 12g protein
5 egg whites 86cal, 1.2g carbohydrates, 18g protein
TOTAL = 416cal, 5.6g fat, 50.2g carbohydrates, 37g protein
SNACK
1 large apple 120cal, 31.8g carbohydrates, 5.5g fiber, 23g sugars
2 Tbsp peanut butter 188cal, 16g fat, 6.9g carbohydrates, 2.6g fiber, 7.7g
protein
1 scoop isolate protein 105cal, 25g protein
TOTAL = 413cal, 16g fat, 38.7g carbohydrates, 32.7g protein
LUNCH
8oz. sirloin steak 415cal, 13.1g fat, 69.3 protein
1 cup brown rice 218cal, 1.6g fat, 45.8g carbohydrates, 3.5g fiber, 4.5g protein
1 cup raw broccoli 30cal, 5.8g carbohydrates, 2.3g fiber, 1.5g sugar, 2.5g
protein
TOTAL = 663cal, 14.7g fat, 51.6g carbohydrates, 76.3g protein
SNACK
1 cup low fat cottage cheese 163cal, 2.3g fat, 6.1g carbohydrates, 28g protein
1 oz. walnuts 185cal, 18.5g fat, 3.9g carbohydrates, 1.9g fiber, 4.3g protein
TOTAL = 348cal, 20.8g fat, 10g carbohydrates, 32.3g protein
DINNER
8 oz. tilapia fillets 289cal, 6g fat, 59.1g protein
2 cups spinach 14cal, 2.2g carbohydrates, 1.7g protein
1.5 oz. low fat balsamic vinaigrette 35cal, 2.5g fat, 3g carbohydrates
TOTAL = 338cal, 8.5g fat, 5.2g carbohydrates, 60.8g protein
SNACK
1 cup non fat Greek yogurt 120cal, 7g carbohydrates, 22g protein
1 scoop casein protein 130cal, 2g fat, 3g carbohydrates, 24g protein
TOTAL = 250cal, 2g fat, 10 carbohydrates, 46g protein
DAILY TOTAL =
2,428cal, 67.6g fat, 165g carbohydrates, 285.1g protein
Our Average Macro Split (Protein/Carbs/Fat) 50/30/20