Get Jacked Fast PDF

GET JACKED ...
FAST
Your complete body transformation guide
12 weeks periodized training, nutrition and

supplementation program
by Coach Christian Thibaudeau
www.MuscleDriveThru.com 1
PHASE I (weeks 1-4)
Foundational and metabolic capacity
The goal of this first phase of training is to set the stage for your complete body transformation. To
reach that objective we will focus on:
! Increasing your work capacity so that you will be able to tolerate the training stress to come
! Maximum fat loss. During a body transformation, fat loss comes in two stages... initially you use
an industrial crane (losing a lot of fat, fast) then you finish off with a spoon (losing the last few
pounds is a tough job).
! Build some muscle, especially in ''show'' areas; muscle groups that help create the illusion of more
mass even if you only gain a small amount of mass.
I want to clarify some things; it is true that gaining a lot of muscle while losing a lot of fat at the same
time is impossible (or very hard to accomplish). However you can do so for short periods of time when
the circumstances are right.
For example when you go from a shitty (or below average) diet, giving you too much junk and not
enough needed nutrients, to a nutrients-dense diet you can gain muscle even if you are consuming less
total calories in the later case. You will also lose a lot of fat doing so.
Also, when you initially jack up your training volume/frequency (training stress) you can gain muscle
and lose fat simultaneously because the profound shock placed on the body will force it to build muscle
while the energy drain will lead to fat loss.
Obviously this doesn't work forever; when the body is overstressed or fully adapted this stops working
(you will not build muscle). But it is possible to use a short 4 weeks blast phase to build some muscle
while losing a ton of blubber.
As for dieting; extreme energy restriction over the long run is a very bad idea as it will lead to muscle
loss, lack of energy and metabolic slowdown. However, just like with training, it is possible to do a
short highly-restrictive diet to initiate fat loss. If it's done on the short term (2 weeks) while still
providing enough protein and essential fatty acids, you will not lose any muscle mass.
Furthermore, at the end of those 2 weeks, you will have a mini-anabolic rebound when you reintroduce
some calories in your diet. This will lead to muscle growth while continuing to lose fat at the same
time.
So this first phase will start with 2 weeks of intense caloric restriction and a moderately high training
volume and will then switch to a moderate caloric restriction and very high training volume for the last
2 weeks of the phase.
PHASE IA – INTRODUCTORY LOADING – WEEKS 1-2
Training split
Monday: Lower body
Tuesday: Upper body + steady state cardio
Wednesday: Intervals
Thursday: Lower body
Friday: OFF
Saturday: Metabolic training
Sunday: Upper body
Week 1 – Monday – Lower body
Exercise Organization Sets Reps Tempo Rest Technique

A1. Back squat A1/A2 back and forth 4 6-8 3010 75 sec Stutter reps
A2. Leg curl ---- 4 6-8 5010 75 sec Slow eccentrics
B1. Romanian deadlift B1/B2 back and forth 4 6-8 3010 75 sec Stutter reps
B2. Leg extension ---- 4 10-12 3012 75 sec Peak contraction
C1. Long step lunges C1/C2 back and forth 3 10-12/leg 2010 60 sec Normal
C2. Standing calves raise - - - - 3 8-10 2212 60 sec Peak contraction
Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e.g. 3 quarter squats, 1 full squat, 3 quarter squat,
1 full squat, etc.)
Slow eccentrics: lower the weight slowly while keeping the muscle tensed
Peak contraction: squeeze the muscle hard at the end of the lifting phase
Week 1 – Tuesday – Upper body

A1. Push press A1/A2 back and forth 5 6-8 Explosive 75 sec Explosive lifting
A2. Chin-up or lat pulldown - - - - 5 6-8 2012 75 sec Peak contraction
B1. Bench press B1/B2 back and forth 5 6-8 3010 75 sec Normal
B2. Seated rowing ---- 5 10-12 2012 75 sec Peak contraction
C1. Incline close-grip bench C1/C2 back and forth 4 6-8 3010 60 sec Stutter reps
C2. Preacher curl ---- 4 6-8 5050 60 sec Superslow up & down
Treadmill Alone 1 20 minutes 3.2 – 3.4 ---- 6 to 8 deg. Incline
mph
Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e.g. 3 top portion quarter bench, 1 full bench, 3
top portion quarter bench, 1 full bench, etc.)
Slow up & down: lower AND lift the weight slowly while keeping the muscle tensed
Week 1 – Wednesday – Intervals & abs
Exercise Organization Sets Intense portion Relax portion

Elliptical trainer Alone 10-12 15 sec 45 sec

A1. Kneeling cable crunches Superset 4 10-12 3021 none Normal
A2. Swiss ball crunches ---- 4 Max 3021 45 sec Normal
B1. Serratus crunches Superset 4 10-12 3022 none Peak contraction
B2. Double crunches ---- 4 Max 3021 45 sec Normal
Week 1 – Thursday – Lower body

A1. Leg press A1/A2 back and forth 4 15-20 3010 75 sec Stutter reps
A2. Back extension ---- 4 15-20 3010 75 sec Slow eccentrics
B1. Bulgarian split squat B1/B2 back and forth 4 10-12/leg 3010 75 sec Stutter reps
B2. Lying single leg curl ---- 4 8-10/leg 3012 75 sec Peak contraction
C1. Short step lunges C1/C2 back and forth 3 10-12/leg 2010 60 sec Normal
C2. Seated calves raise ---- 3 15-20 2212 60 sec Peak contraction
Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e.g. 3 quarter leg press, 1 full leg press, 3 quarter
leg press, 1 full leg press, etc.)
Week 1 – Saturday – Metabolic

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

A1. Seated DB press A1/A2 back and forth 5 6-8 See technique 75 sec Burns
A2. Lat-pulldown ---- 5 6 See technique 75 sec Iso-dynamic
B1. DB bench press B1/B2 back and forth 5 12-15 3010 75 sec Normal
B2. 1-arm DB rowing ---- 5 12-15 2012 75 sec Peak contraction
C1. Decline close-grip bench C1/C2 back and forth 4 8-10 3010 60 sec Stutter reps
C2. Hammer curl ---- 4 8-10 5050 60 sec Superslow up & down
Burns: 6-8 full reps + 6-8 top portion partials
Iso-dynamic: Hold a pause at the peak contraction, after rep 1 = 12 sec., rep 2 = 9 sec., rep 3 = 7 sec., rep 4 = 5 sec., rep 5
= 3 sec., rep 6 = 1 sec
Week 2 – Monday – Lower body

A1. Back squat A1/A2 back and forth 5 6-8 3010 75 sec Stutter reps
A2. Leg curl ---- 5 6-8 5010 75 sec Slow eccentrics
B1. Romanian deadlift B1/B2 back and forth 5 6-8 3010 75 sec Stutter reps
B2. Leg extension ---- 5 10-12 3012 75 sec Peak contraction
C1. Long step lunges C1/C2 back and forth 4 10-12/leg 2010 60 sec Normal
C2. Standing calves raise - - - - 4 8-10 2212 60 sec Peak contraction
Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e.g. 3 quarter squats, 1 full squat, 3 quarter squat,
1 full squat, etc.)
Week 2 – Tuesday – Upper body

A1. Push press A1/A2 back and forth 5 6-8 Explosive 75 sec Explosive lifting
A2. Chin-up or lat pulldown - - - - 5 6-8 2012 75 sec Peak contraction
B1. Bench press B1/B2 back and forth 5 6-8 3010 75 sec Normal
B2. Seated rowing ---- 5 10-12 2012 75 sec Peak contraction
C1. Incline close-grip bench C1/C2 back and forth 5 6-8 3010 60 sec Stutter reps
C2. Preacher curl ---- 5 6-8 5050 60 sec Superslow up & down
mph


Week 2 – Thursday – Lower body

A1. Leg press A1/A2 back and forth 5 15-20 3010 75 sec Stutter reps
A2. Back extension ---- 5 15-20 3010 75 sec Slow eccentrics
B1. Bulgarian split squat B1/B2 back and forth 5 10-12/leg 3010 75 sec Stutter reps
B2. Lying single leg curl ---- 5 8-10/leg 3012 75 sec Peak contraction
C1. Short step lunges C1/C2 back and forth 3 10-12/leg 2010 60 sec Normal
C2. Seated calves raise ---- 3 15-20 2212 60 sec Peak contraction
Stutter reps: each repetition = 3 quarter reps + 1 full reps is ONE REP (e.g. 3 quarter leg press, 1 full leg press, 3 quarter
leg press, 1 full leg press, etc.)
Week 2 – Saturday – Metabolic

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

A1. Seated DB press A1/A2 back and forth 5 6-8 See technique 75 sec Burns
A2. Lat-pulldown ---- 5 6 See technique 75 sec Iso-dynamic
B1. DB bench press B1/B2 back and forth 5 12-15 3010 75 sec Normal
B2. 1-arm DB rowing ---- 5 12-15 2012 75 sec Peak contraction
C1. Decline close-grip bench C1/C2 back and forth 5 8-10 3010 60 sec Stutter reps
C2. Hammer curl ---- 5 8-10 5050 60 sec Superslow up & down
Burns: 6-8 full reps + 6-8 top portion partials
Iso-dynamic: Hold a pause at the peak contraction, after rep 1 = 12 sec., rep 2 = 9 sec., rep 3 = 7 sec., rep 4 = 5 sec., rep 5
= 3 sec., rep 6 = 1 sec
DIET
WEEKS 1 – 2 (heavy caloric restriction blitz)
DIET GUIDELINES (applicable to all phases)
" The diet provided with each phase is to be followed exactly as given 6 days out of 7. The seventh
day (Sunday) you have ONE cheat meal (the rest of the day you follow the regular diet) and it
should be the last meal of the day.
" If you do not have a workout, simply do not ingest the post-workout drink. Do not substitute it with
anything else.
" Post-workout drinks are for after strength workouts only, not interval sessions.
" The only seasonings you can use are: spices, salt, pepper, mustard, soy sauce, stevia and splenda
NOTHING ELSE!!!
" DO NOT drink any liquid containing calories except for your shake and occasional glass of milk
(following the plan). No juice, soft drink, regular energy drink, V8, Gatorade and the likes, etc.
" You can only drink water, green tea, coffee, Crystal light, diet soft drink, flavored water (as long as
it doesn't have any calories).
" DO NOT ingest ''frankenstein foods'' . By that I mean foods that are sugary (cookies, candy,
chocolate bars, etc.) that are touted as being ''sugar free'' or with ''no sugar added'', or with ''low
impact carbs''. THERE IS NO SUCH THING AS FREE FOOD.
Note: I am not giving you specific food choices but rather portions of each category of food. The table
provided gives you the appropriate food choice and the size of one portion. You can make up your
meals by picking any food you want in the list as long as you respect the prescribed number of portion
for each meal.
Individuals who are under 150lbs
Meal / Time Food category and portion
Breakfast / Upon rising Protein – 3 portions
Fat – 1 portion
Green veggies
AM snack (3-4 hours after breakfast) Protein – 2 portions
Dairy – 1 portion
Green veggies
Lunch (2-3 hours after snack) Protein – 3 portions
Fat – 1 portion
Green veggies
PM Snack (2-3 hours after lunch) Protein – 2 portions
Green veggies
Supper (2-3 hours after snack) Protein – 3 portions
Fat – 1 portion
Green veggies
Post-workout (only after weight sessions) Protein powder 2 scoops
Glutamine 20g
Before bed Protein – 2 portions

Green veggies
Individuals who are between 150 and 185

Fat – 1 portion
Green veggies
Dairy – 1 portion
Green veggies
Fat – 1 portion
Green veggies
Green veggies
Fat – 1 portion
Green veggies
Glutamine 30g

Green veggies
Fat – 1 portion
Green veggies
Dairy – 2 portion
Green veggies
Fat – 2 portion
Green veggies
Green veggies
Fat – 1 portion
Green veggies
Glutamine 40g

Green veggies
Individuals who are over 225lbs

Fat – 1 portion
Green veggies
Dairy – 2 portion
Green veggies
Fat – 2 portion
Green veggies
Green veggies
Fat – 1 portion
Green veggies
Glutamine 50g

Green veggies
DIET FOOD LIST
Number in the parenthesis = 1 portion
Protein Dairy
- Chicken (75g) - Fat-free yogurt no sugar added (100-125g)
- Turkey (75g) - 1% milk (100ml)
- Wild meat (75g) - Skim milk (150ml)
- Extra-lean beef (50g) - 4% fat cheese (40g)
- Tuna (75g) - 18-25% fat cheese (25g)
- Salmon (75g) - Cottage cheese 1% fat (75g)
- Shrimps (75g)
- Lobster (75g)
- Egg whites (3)
- Whole eggs (1)
- Pork (50g)
- Sole (75g)
- Tilapia (75g)
- Truit (75g)
- Ham (50g)
Fat Green veggies (at will)

- Fish oil (3g/3 caps) - Lettuce (any type)
- All-natural peanut butter (1 tablespoon) - Brussel sprouts
- Almond butter (1 tablespoon) - Broccoli
- Avocado (1/2) - Asparagus
- Almonds (25g) - Celery
- Nuts (25g) - Cucumbers
- Butter (1 tablespoon)
- Mayonaise (1 tablespoon)
- Coconut oil/for cooking (1 tablespoon)
- Olive oil (1 tablespoon)
Fruits Low glycemic carbs

- Pear (1)
- Apple (1) - Sweet potatoe (1)
- Kiwi (1) - Basmatti rice (¼ of a cup)
- Grapefruit (1) - Whole wheat pasta (¼ of a cup)
- Orange (1) - Natural oatmeal (¼ of a cup)
- Tangerine (2) - Rye bread (1 slice)
- Peach (1) - Kamut bread (1 slice)
- Grapes (150g) - Ezekiel bread ( 1 slice)
- Cherries (150g)
- Strawberries (150g)
- Raspberries (150g)
- Blackberries (150g)
- Blueberries (150g)
- Pineapple (150g)
SUPPLEMENTS
WEEKS 1 – 2
OPTION 1 (BEST) OPTION 2 (MID-POINT) OPTION 3 (MINIMUM)

BREAKFAST 5g fish oil 5g fish oil 5g fish oil
2 caps Multi-intense by Poliquin 2 caps Multi-intense by Poliquin 5g creatine
3 caps Digest force by Poliquin 5g creatine
5g creatine 3-5g leucine
3-5g leucine
LUNCH 5g fish oil 5g fish oil 5g fish oil

2 caps Multi-intense by Poliquin 2 caps Multi-intense by Poliquin
3 caps Digest force by Poliquin 3-5g leucine
3-5g leucine
SUPPER 5g fish oil 5g fish oil 5g fish oil

3-5g leucine
5g glycine
PRE-WORKOUT 1 scoop SURGE WORKOUT FUEL 1 scoop whey isolate 10g BCAA
10g BCAA 10g BCAA 5g creatine
5g creatine 5g creatine
POST-WORKOUT SEE DIET SEE DIET SEE DIET
BEFORE BED 5g fish oil 5g fish oil 5g fish oil

5g glycine ZMA ZMA
ZMA
PHASE IB – TRAINING BLITZ – WEEKS 3-4
Training split
Monday: Chest/Biceps + steady state cardio
Tuesday: Lower body
Thursday: Back/Triceps + intervals
Friday: Shoulders + steady state cardio
Saturday: Overall day
Sunday: OFF
Week 3 – Monday – Chest/Back

A1. Bench press A1/A2 back and forth 6 7/5/3/7/5/3 3010 75 sec Normal
A2. Preacher curl ---- 6 7/5/3/7/5/3 5010 75 sec Slow eccentrics
B1. Incline DB press B1/B2 back and forth 6 10/8/6/10/8/6 3010 75 sec Normal
B2. Reverse preacher curl - - - - 6 10/8/6/10/8/6 5010 75 sec Slow eccentrics
C1. Decline DB flies C1/C2 back and forth 4 10-12 5010 60 sec Slow eccentrics
C2. Hammer curl ---- 4 10-12 3020 60 sec Normal
mph
Week 3 – Tuesday – Lower body

A1. Back squat A1/A2 back and forth 6 7/5/3/7/5/3 3010 75 sec Normal
A2. Standing calves ---- 6 8-10 2212 75 sec Peak contraction
B1. Sumo deadlift B1/B2 back and forth 6 7/5/3/7/5/3 3010 75 sec Normal
B2. Seated calves ---- 6 15-20 2212 75 sec Peak contraction
C1. Leg extension 2/1 C1/C2 back and forth 4 6-8 5010 60 sec 2/1 technique
C2. Leg curl 2/1 ---- 4 4-6 5010 60 sec 2/1 technique
2/1 technique: lift with both limbs, lower slowly one limb at a time


Week 3 – Thursday – Back/Triceps

A1. Pull ups (or pulldown) A1/A2 back and 6 7/5/3/7/5/3 3010 75 sec Normal
forth
A2. Close-grip bench ---- 6 7/5/3/7/5/3 3010 75 sec Normal
B1. Bent over bar rowing B1/B2 back and 6 10/8/6/10/8/6 3010 75 sec Normal
forth
B2. Nosebreaker ---- 6 10/8/6/10/8/6 5010 75 sec Slow eccentrics
C1. Seated rowing C1/C2 back and 4 10-12 3012 60 sec Peak contraction
forth
C2. Overhead DB triceps ---- 4 10-12 3020 60 sec Normal
ext.

Week 3 – Friday – Shoulders

A1. Push press A1/A2 back and forth 6 7/5/3/7/5/3 Explosive 75 sec Explosive
A2. Upright rowing ---- 6 7/5/3/7/5/3 3012 75 sec Peak contraction
B1. Seated DB press B1/B2 back and forth 6 10/8/6/10/8/6 3010 75 sec Normal
B2. Barbell shrugs ---- 6 10/8/6/10/8/6 2012 75 sec Peak contraction
C1. Lateral raise C1/C2 back and forth 4 10-12 3020 60 sec Normal
C2. Barbell front raise ---- 4 10-12 3020 60 sec Normal
mph
Week 3 – Saturday – Overall

A. Back squat Alone 5 5/4/3/2/1 3010 120 sec Normal
B. Sumo deadlift Alone 6 5/4/3/2/1 3010 120 sec Normal
C. Bench press Alone 6 5/4/3/2/1 3010 120 sec Normal
D. Bent over bar rowing Alone 6 5/4/3/2/1 3010 120 sec Normal

mph

A2. Preacher curl ---- 6 6/4/2/6/4/2 5010 75 sec Slow eccentrics
B2. Reverse preacher curl - - - - 6 8/6/4/8/6/4 5010 75 sec Slow eccentrics
C1. Decline DB flies C1/C2 back and forth 4 8-10 5010 60 sec Slow eccentrics
C2. Hammer curl ---- 4 8-10 3020 60 sec Normal
mph
Week 4 – Tuesday – Lower body

A2. Standing calves ---- 6 6-8 2212 75 sec Peak contraction
B1. Sumo deadlift B1/B2 back and forth 6 6/4/2/6/4/2 3010 75 sec Normal
B2. Seated calves ---- 6 20-25 2212 75 sec Peak contraction
C1. Leg extension 2/1 C1/C2 back and forth 4 4-6 5010 60 sec 2/1 technique
C2. Leg curl 2/1 ---- 4 2-4 5010 60 sec 2/1 technique
2/1 technique: lift with both limbs, lower slowly one limb at a time


Week 4 – Thursday – Back/Triceps

A1. Pull ups (or pulldown) A1/A2 back and 6 6/4/2/6/4/2 3010 75 sec Normal
forth
A2. Close-grip bench ---- 6 6/4/2/6/4/2 3010 75 sec Normal
B1. Bent over bar rowing B1/B2 back and 6 8/6/4/8/6/4 3010 75 sec Normal
forth
B2. Nosebreaker ---- 6 8/6/4/8/6/4 5010 75 sec Slow eccentrics
C1. Seated rowing C1/C2 back and 4 8-10 3012 60 sec Peak contraction
forth
C2. Overhead DB triceps ---- 4 8-10 3020 60 sec Normal
ext.

Week 4 – Friday – Shoulders

A2. Upright rowing ---- 6 6/4/2/6/4/2 3012 75 sec Peak contraction
B1. Seated DB press B1/B2 back and forth 6 8/6/4/8/6/4 3010 75 sec Normal
B2. Barbell shrugs ---- 6 8/6/4/8/6/4 2012 75 sec Peak contraction
C1. Lateral raise C1/C2 back and forth 4 8-10 3020 60 sec Normal
C2. Barbell front raise ---- 4 8-10 3020 60 sec Normal
mph
Week 4 – Saturday – Overall

A. Back squat Alone 6 3/2/1/3/2/1 3010 120 sec Normal
B. Sumo deadlift Alone 6 3/2/1/3/2/1 3010 120 sec Normal
C. Bench press Alone 6 3/2/1/3/2/1 3010 120 sec Normal
D. Bent over bar rowing Alone 6 3/2/1/3/2/1 3010 120 sec Normal
Treadmill Alone 1 35 minutes 3.2 – 3.4 mph - - - - 6 to 8 deg. Incline
DIET
WEEKS 3 – 4 (medium caloric restriction)
for each meal.

Fruit – 1 portion
Green veggies
Dairy – 1 portion
Green veggies
Fat – 1 portion
Green veggies
Green veggies
Fat – 1 portion
Green veggies
Fruit - 1 portion
Glutamine 20g

Green veggies
Individuals who are between 150lbs and 185lbs

Fruit – 1 portion
Green veggies
Dairy – 2 portions
Green veggies
Fat – 1 portion
Green veggies
Green veggies
Fat – 1 portion
Green veggies
Fruit - 1 portion
Glutamine 20g

Green veggies
Individuals who are between 185 and 225lbs
Fruit – 1 portion
Green veggies
Green veggies
Fat – 1 portion
Green veggies
Green veggies
Fat – 1 portion
Green veggies
Fruit - 1 portion
Glutamine 20g

Fat – 1 portion
Green veggies

Fruit – 1 portion
Green veggies
Green veggies
Fat – 1 portion
Green veggies
Green veggies
Fat – 1 portion
Green veggies
Fruit - 1 portion
Glutamine 20g

Fat – 1 portion
Green veggies
SUPPLEMENTS
WEEKS 3 – 4

3-5g leucine

3-5g leucine

3-5g leucine
5g glycine

5g glycine ZMA ZMA
ZMA
PHASE II (weeks 5-8)
Limit strength for muscle maintenance
(and even gain)
Now that you have been dieting for 4 weeks you have reached a pivotal point in your body
transformation project; it's at this point that you risk starting to lose muscle mass. As I mentioned, your
body can handle caloric restriction pretty well for a short period of time. However, as the deficit is
maintained over the long run, preventing the negative effects of energy restriction (metabolic
downregulation, muscle loss, cravings) becomes increasingly more difficult.
At this point our goal should be to do everything we can to avoid muscle loss. This means utilizing
training methods that force the body to maintain its muscle mass. This means lifting big weights! You
must give your body a damn good reason to keep its muscle while energy supplies are limited. And
trust me, this damn good reason is not lifting light weights for a lot of reps!
From experience, my own and that acquired by training tons of clients, as long as you are at least
maintaining your strength while dieting you will not lose any muscle mass. And if you gain strength
you might even put on a pound of muscle or two.
For that reason this 4 weeks phase will focus on big lifts with big weights. We will stimulate fat loss by
doing more energy systems work and continuing to diet hard.
We will also add some carbs pre and post-workout to favor strength gains.
As for supplements, this is a good time to throw in a fat burner like Hot Rox extreme and insulin
controlling products like Fenuplex and Yang r-ala.
PHASE II – CONCENTRATED STRENGTH LOADING – WEEKS 5-8
Training split
Monday: Squat dominant + steady state cardio
Tuesday: Upper body + intervals
Thursday: Deadlift dominant + steady state cardio
Friday: Upper body + intervals
Saturday: Intervals
Sunday: OFF
Week 5 – Monday – Squat dominant

A2. Standing calves ---- 6 10 - 12 3010 120 sec Normal
B1. Leg press B1/B2 back and forth 6 6/5/4/6/5/4 3010 120 sec Normal
B2. Seated calves ---- 6 15 - 20 3010 120 sec Normal
C. Back squat Alone 4 6-8 3010 120 sec Normal
Week 5 – Tuesday – Upper body/Horizontal

A2. Preacher curl ---- 6 8 - 10 3010 90 sec Normal
B1. Close-grip bench B1/B2 back and forth 6 6/5/4/6/5/4 3010 90 sec Normal
B2. Hammer curl ---- 6 8 - 10 3010 90 sec Normal
C1. Bench press C1/C2 back and forth 4 6-8 3010 90 sec Normal
C2. Seated rowing ---- 4 8 - 10 2012 90 sec Peak contraction

Week 5 – Wednesday – Intervals

Week 5 – Thursday – Deadlift dominant

A1. Deadlift (or sumo) A1/A2 back and forth 6 6/5/4/6/5/4 3010 120 sec Normal
A2. Lying leg curl ---- 6 8 - 10 3010 120 sec Normal
B1. Romanian deadlift B1/B2 back and forth 6 6/5/4/6/5/4 3010 120 sec Normal
B2. Leg extension ---- 6 10 -12 3010 120 sec Normal
C. Deadlift (or sumo) Alone 4 6-8 3010 120 sec Normal
Week 5 – Friday – Upper body/Vertical

A2. Pull-ups (or pulldowns) - - - - 6 8 - 10 2011 90 sec Normal
B2. Single-arm pulldowns ---- 6 8 - 10 2011 90 sec Normal
C1. Push press C1/C2 back and forth 4 6-8 Explosive 90 sec Explosive
C2. Standing curl ---- 4 8 - 10 3010 90 sec Normal

Week 5 – Saturday – Intervals & abs



A2. Standing calves ---- 6 8 - 10 3010 120 sec Normal

A2. Preacher curl ---- 6 6-8 3010 90 sec Normal
B2. Hammer curl ---- 6 6-8 3010 90 sec Normal
C2. Seated rowing ---- 4 6-8 2012 90 sec Peak contraction



A2. Lying leg curl ---- 6 6-8 3010 120 sec Normal
B2. Leg extension ---- 6 8 - 10 3010 120 sec Normal

A2. Pull-ups (or pulldowns) - - - - 6 6-8 2011 90 sec Normal
B2. Single-arm pulldowns ---- 6 6-8 2011 90 sec Normal
C2. Standing curl ---- 4 6-8 3010 90 sec Normal




A2. Standing calves ---- 6 6-8 3010 120 sec Normal

C2. Seated rowing ---- 4 4-6 2012 90 sec Peak contraction



B2. Leg extension ---- 6 6-8 3010 120 sec Normal

B2. Single-arm pulldowns ---- 6 4-6 2011 90 sec Normal
C2. Standing curl ---- 4 4-6 3010 90 sec Normal




A1. Back squat A1/A2 back and forth 9 3/2/1/3/2/1/ 3010 120 sec Normal
3/2/1
A2. Standing calves ---- 9 4-6 3010 120 sec Normal

A1. Bench press A1/A2 back and forth 9 3/2/1/3/2/1/ 3010 90 sec Normal
3/2/1
A2. Seated rowing ---- 9 4-6 2012 90 sec Peak contraction



A1. Deadlift (or sumo) A1/A2 back and forth 9 3/2/1/3/2/1/ 3010 120 sec Normal
3/2/1

/3/2/1



DIET
WEEKS 5 – 8 (targeted carbs intake)
for each meal.

Fruit – 1 portion
Green veggies
Dairy – 1 portion
Green veggies
Fat – 1 portion
Green veggies
Green veggies
Fat – 1 portion
Green veggies
SURGE RECOVERY* 1 scoop
Fruit – 1 portion
Glutamine 20g

Green veggies
*Note that if you do not have SURGE RECOVERY available, you an use 1 scoop of powdered Gatorade and 10g of BCAAs

Fruit – 1 portion
Green veggies
Dairy – 1 portion
Green veggies
Fat – 1 portion
Green veggies
Green veggies
Fat – 1 portion
Green veggies
SURGE RECOVERY* 2 scoops
Fruit – 1 portion
Glutamine 20g

Green veggies
*Note that if you do not have SURGE RECOVERY available, you an use 2 scoops of powdered Gatorade and 15g of BCAAs
Fruit – 1 portion
Green veggies
Dairy – 1 portion
Green veggies
Fat – 1 portion
Green veggies
Green veggies
Fat – 1 portion
Green veggies
Fruit – 1 portion
Glutamine 20g

Green veggies

Fruit – 1 portion
Green veggies
Dairy – 1 portion
Green veggies
Fat – 1 portion
Green veggies
Green veggies
Fat – 1 portion
Green veggies
Fruit – 1 portion
Glutamine 20g

Green veggies
SUPPLEMENTS
WEEKS 5 - 8

4-5g beta-alanine 4-5g beta-alanine
3-5g leucine

4-5g beta-alanine 4-5g beta-alanine
3-5g leucine

3-5g leucine 4-5g beta-alanine
4-5g beta-alanine
5g glycine
4-5g beta-alanine 5g creatine
5g creatine 4-5g beta-alanine

5g glycine 5g glycine 5g glycine
20g glutamine 20g glutamine 20g glutamine
ZMA ZMA ZMA
PHASE III (weeks 9-10)
Open the Gates of Hell!!!
(2 weeks all out fat loss blitzkrieg)
Our body transformation comes to an end; sadly this also means that it's crunch time! We initiated our
transformation project by a fat loss blitz, the get the body into high ''fat burning gear''. We then focused
on maintaining and even gaining muscle mass while losing fat progressively during phase II. It's now
time to shift things up into high gear once again.
As I mentioned earlier, it is possible to use a very intense period of caloric reduction without risking
muscle loss or other negative impacts. That's what we accomplished during the first two weeks of this
program.
We then stabilized the body by maintaining or even increasing muscle mass (thus preventing metabolic
downregulation). If you did things according to plan you should not be suffering any ill-effect from
dieting at this point. This indicates that you are capable of tolerating yet another short fat loss blitz.
That's what this phase will be about. Simply put, over these next two weeks you will enter a state of
transient overtraining and undereating. At the conclusion of these 2 weeks you should feel like crying
all the time and your strength migth be down somewhat. You'll also be a lot lighter, mostly from fat
loss. Despite how bad you are feeling, don't panic. At the end of the those two weeks we will use a 2
weeks peaking phase (weeks 11 and 12). This peaking or surcompensation week should allow you to
actually put on a significant amount of muscle mass while becoming slightly leaner and all that, while
eating everything in sight!
But prior to that feast, we must first go through this upcoming blitzkrieg unharmed! This phase is
designed to include 2 days of two-a-days workouts and 3 days of once-a-day workout. Are you up to it?
PHASE III – FAT LOSS BLITZKRIEG – WEEKS 9-10
Training split
Monday AM: Chest/Back heavy + steady state cardio
Monday PM: Chest/Back volume
Tuesday AM: Lower body heavy + steady state cardio

Tuesday PM: Lower body volume
Thursday: Biceps/Triceps + intervals
Friday: Steady state cardio
Saturday: Shoulders + intervals
Sunday: OFF
Week 9 – Monday AM – Chest/Back heavy

A1. Bench press A1/A2 back and forth 5 Cluster 5 3010 120 sec Cluster 5
A2. Barbell rowing ---- 5 3 – 5 +RP 2012 120 sec Rest pause
B1. Incline DB press B1/B2 back and forth 5 5/43/2/1 3010 90 sec Normal
B2. Lat pulldown ---- 5 5/4/3/2/1 2012 90 sec Peak contraction

Cluster 5 = 1 rep, rest 10 sec., 1 rep, rest 10 sec., 1 rep, rest 10 sec., 1 rep, rest 10 sec., 1 rep
Rest/Pause = Perform 3-5 reps to failure, rest 10 seconds and perform additional reps to failure
Week 9 – Monday PM – Chest/Back volume

A1. DB bench press A1/A2 back and forth 5 10 - 12 3010 75 sec Normal
A2. 1-arm DB rowing ---- 5 10 - 12/arm 2012 75 sec Peak contraction
B1. Incline bench press B1/B2 back and forth 4 12 - 15 3010 60 sec Normal
B2. Seated rowing ---- 4 12 – 15 2012 60 sec Peak contraction
C1. DB flies C1/C2 back and forth 3 15 - 20 3020 45 sec Normal
C2. Rear delts raise ---- 3 15 - 20 2012 45 sec Peak contraction
Week 9 – Tuesday AM – Lower body heavy
A1. Back squat A1/A2 back and forth 5 Cluster 5 3010 120 sec Cluster 5
A2. Leg curl ---- 5 3 – 5 +RP 2012 120 sec Rest pause
B1. Sumo deadlift B1/B2 back and forth 5 Cluster 5 3010 120 sec Cluster 5
B2. Leg extension ---- 5 3 – 5 +RP 2012 120 sec Rest pause

Week 9 – Tuesday PM – Lower body volume

A1. Bulgarian split squat A1/A2 back and forth 5 10 - 12/leg 3010 75 sec Normal
A2. Single leg curl ---- 5 8 - 10/leg 2012 75 sec Peak contraction
B1. Long-step lunges B1/B2 back and forth 4 10 - 12/leg 2010 60 sec Normal
B2. Single leg extension ---- 4 12 – 15/leg 2012 60 sec Peak contraction
C1. Leg press C1/C2 back and forth 3 15 - 20 3020 45 sec Normal
C2. Seated calves ---- 3 15 - 20 2012 45 sec Peak contraction


Week 9 – Thursday – B iceps/Triceps
A1. ½ bench press (rack) A1/A2 back and forth 5 4-6 3010 75 sec Normal
B1. Close-grip bench B1/B2 back and forth 4 6-8 3010 60 sec Normal
C1. Dips C1/C2 back and forth 3 8 - 10 3010 45 sec Normal
C2. Reverse preacher curl - - - - 3 8 -10 3010 45 sec Normal

Week 9 – Friday – Steady state cardio
Equipment Organization Sets Time Speed Rest Intensity

Week 9 – Saturday – Shoulders

A1. Push press A1/A2 back and forth 5 4-6 Explosive 90 sec Explosive
A2. Power upright row ---- 5 4-6 Explosive 90 sec Explosive
B1. Seated DB press B1/B2 back and forth 4 6-8 3010 60 sec Normal
B2. Barbell shrugs ---- 4 6-8 3010 60 sec Normal
C1. DB lateral raise C1/C2 back and forth 3 8 - 10 3010 45 sec Normal
C2. Barbell front raise ---- 3 8 -10 3010 45 sec Normal

Week 10 – Monday AM – Chest/Back heavy
A1. Bench press A1/A2 back and forth 5 Cluster 5 3010 120 sec Cluster 5
A2. Barbell rowing ---- 5 3 – 5 +RP 2012 120 sec Rest pause
B1. Decline bench B1/B2 back and forth 5 5/43/2/1 3010 90 sec Normal
B2. Lat pulldown parallel - - - - 5 5/4/3/2/1 2012 90 sec Peak contraction

Week 10 – Monday PM – Chest/Back volume

A1. Incline DB press A1/A2 back and forth 5 10 - 12 3010 75 sec Normal
A2. 1-arm cable rowing ---- 5 10 - 12/arm 2012 75 sec Peak contraction
B1. Push ups B1/B2 back and forth 4 maximum 3010 60 sec Normal
B2. Seated rowing ---- 4 12 – 15 2012 60 sec Peak contraction
C1. Decline DB flies C1/C2 back and forth 3 15 - 20 3020 45 sec Normal
C2. Seated row to neck ---- 3 15 - 20 2012 45 sec Peak contraction
Week 10 – Tuesday AM – Lower body heavy

A1. Back squat wide stance A1/A2 back and forth 5 Cluster 5 3010 120 sec Cluster 5
A2. Leg curl ---- 5 3 – 5 +RP 2012 120 sec Rest pause
B1. Deadlift B1/B2 back and forth 5 Cluster 5 3010 120 sec Cluster 5
B2. Leg extension ---- 5 3 – 5 +RP 2012 120 sec Rest pause
Treadmill Alone 1 40 3.2 – 3.4 mph - - - - 8 to 10 deg. Incline

minutes
Week 10 – Tuesday PM – Lower body volume
A1. Step-up A1/A2 back and forth 5 10 - 12/leg 3010 75 sec Normal
A2. Single leg back ---- 5 8 - 10/leg 2012 75 sec Peak contraction
extension
B1. Romanian deadlift B1/B2 back and forth 4 10 - 12 2010 60 sec Normal
B2. Hack squat ---- 4 12 – 15 2010 60 sec Normal
C1. Single leg press C1/C2 back and forth 3 15 - 20/leg 3020 45 sec Normal
C2. Seated calves ---- 3 15 - 20 2012 45 sec Peak contraction


Week 10 – Thursday – B iceps/Triceps

A1. ½ bench press (rack) A1/A2 back and forth 5 4-6 3010 75 sec Normal
A2. Standing bar curl ---- 5 4-6 3010 75 sec Normal
B1. Decline close-grip B1/B2 back and forth 4 6-8 3010 60 sec Normal
B2. Zottman curl ---- 4 6-8 3010 60 sec Normal
C1. Nosebreaker C1/C2 back and forth 3 8 - 10 3010 45 sec Normal
C2. Seated DB curl ---- 3 8 -10 3010 45 sec Normal

Week 10 – Friday – Steady state cardio
Equipment Organization Sets Time Speed Rest Intensity

Week 10 – Saturday – Shoulders

A1. Seated bar press A1/A2 back and forth 5 4-6 3010 90 sec Normal
A2. Upright row ---- 5 4-6 2012 90 sec Peak contraction
B1. Standing DB press B1/B2 back and forth 4 6-8 3010 60 sec Normal
B2. DB shrugs ---- 4 6-8 2012 60 sec Peak contraction
C1. Cable lateral raise C1/C2 back and forth 3 8 - 10 3010 45 sec Normal
C2. DB front raise ---- 3 8 -10 3010 45 sec Normal

DIET
WEEKS 9 – 10 (heavy caloric restriction blitz)
for each meal.

Fat – 1 portion
Green veggies
Dairy – 1 portion
Green veggies
Fat – 1 portion
Green veggies
Green veggies
Fat – 1 portion
Green veggies
Glutamine 20g

Green veggies

Fat – 1 portion
Green veggies
Dairy – 1 portion
Green veggies
Fat – 1 portion
Green veggies
Green veggies
Fat – 1 portion
Green veggies
Glutamine 30g

Green veggies
Fat – 1 portion
Green veggies
Dairy – 2 portion
Green veggies
Fat – 2 portion
Green veggies
Green veggies
Fat – 1 portion
Green veggies
Glutamine 40g

Green veggies

Fat – 1 portion
Green veggies
Dairy – 2 portion
Green veggies
Fat – 2 portion
Green veggies
Green veggies
Fat – 1 portion
Green veggies
Glutamine 50g

Green veggies
SUPPLEMENTS
WEEKS 9 – 10

3-5g leucine

3-5g leucine

3-5g leucine
5g glycine

5g glycine ZMA ZMA
ZMA
PHASE IV (weeks 11-12)
Peaking
At the conclusion of the preceding blitz you should be run down, tired, edgy and underfed. No
problem! You're about to experience a serious anabolic rebound that will leave you more muscular and
leaner than ever!
The whole peaking process is based on the overreaching/overcompensation phenomenon that has been
used in high level sports for decades. Simply put you ''overstress'' the body over a short period of time
(10-14 days) then you give it a relative rest while increasing food intake to allow the body to recover
and surcompensate.
Athletes have been using this technique for years in the form of training camps or hell weeks. 3-4
weeks prior to a big event they would almost double their training volume while maintaining intensity.
They would do this for 10-14 days after which they would taper their training volume, doing only
maintenance work for the last week prior to the event. This allowed them to reach peak performance
shape on schedule.
Bodybuilders have also been doing this, although by accident. It is well known in bodybuilding circles
that the period after a competition is the time where you can put on the most muscle mass. Why?
Because you've been starving yourself for weeks, and chances are that the 2-3 weeks prior to the show
you kicked everything up a notch in terms of training and diet. Then, when the show is over you
drastically jack up your food intake and reduce cardio and even cut back on weight training some. The
result is that you can pile on a ton of muscle in a very short period of time without getting fatter.
This is the basis behind this peaking phase. We just completed a blitz and the body is in need of rest
and food. We will provide that during the first week of this peaking phase.
In fact the first week is all about surcompensation: lots of rest, lots of food... lots of growing!
The second week will be devoted to flushing the extra water gain that will come with the territory of
anabolic eating.
At the end of the first week you might look bloated. Don't panic, you are not fatter; you are simply
holding more water than the ocean. This is because of the drastically jacked up carbs intake of the first
peaking week (each gram of carbs is stored with 2.7g of water).
In the second peaking week we will drop carbs again to flush out the water, leaving you with more
muscle and probably less fat than you started with.
So let's close this deal!
PHASE IVA – SURCOMPENSATION– WEEK 11
Training split
Monday: Chest/Back
Tuesday: OFF
Wednesday: Lower body
Thursday: OFF
Friday: Arms and Shoulders
Saturday: OFF
Sunday: OFF

A1. Floor press A1/A2 back and forth 5 4-6 3010 90 sec Normal
A2. Seated rowing ---- 5 6-8 2012 90 sec Peak contraction
B1. Cable flies B1/B2 back and forth 5 8 - 10 3010 75 sec Normal
B2. Lat pulldown ---- 5 8 - 10 2012 75 sec Peak contraction
Week 11 – Wednesday – Lower body

A1. Back squat A1/A2 back and forth 5 4-6 3010 90 sec Normal
A2. Leg curl ---- 5 6-8 2012 90 sec Peak contraction
B1. Romanian deadlift B1/B2 back and forth 5 8 - 10 3010 75 sec Normal
B2. Leg extension ---- 5 8 - 10 2012 75 sec Peak contraction
Week 11 – Friday – Arms and shoulders

A1. Push press A1/A2 back and forth 5 4-6 3010 90 sec Normal
A2. Lateral raise ---- 5 8 - 10 2010 90 sec Normal
B1. Close-grip bench B1/B2 back and forth 5 6-8 3010 75 sec Normal
B2. Preacher curl ---- 5 8 - 10 3010 75 sec Normal
DIET
WEEK 11 (glycogen loading)
Fruit – 1 portion
Low glycemic carbs – 1 portion
Fruit – 1 portion
Green veggies
Green veggies
Fruit – 1 portion
Green veggies
Green veggies
SURGE RECOVERY* 1 scoop
Fruit – 1 portion
Glutamine 20g

Fruit – 1 portion
Green veggies
*Note that if you do not have SURGE RECOVERY available, you an use 1 scoop of powdered Gatorade and 10g of BCAAs

Fruit – 1 portion
Fruit – 1 portion
Green veggies
Green veggies
Fruit – 1 portion
Green veggies
Green veggies
Fruit – 1 portion
Glutamine 20g

Fruit – 1 portion
Green veggies
Fruit – 1 portion
Fruit – 2 portions
Green veggies
Low glycemic carbs – 2 portions
Green veggies
Fruit – 1 portion
Green veggies
Green veggies
Fruit – 1 portion
Glutamine 20g

Fruit – 1 portion
Green veggies

Fruit – 1 portion
Fruit – 2 portions
Green veggies
Green veggies
Fruit – 1 portion
Green veggies
Green veggies
Fruit – 1 portion
Glutamine 20g

Fruit – 1 portion
Green veggies
SUPPLEMENTS
WEEK 11

3-5g leucine

3-5g leucine

3-5g leucine
5g glycine

5g glycine ZMA ZMA
ZMA
" NOTE: ADD TWO TABLESPOONS OF VEGETABLE GLYCERINE TO EACH CREATINE INTAKE
PHASE IVB – WATER FLUSHING– WEEK 12
Training split
Monday: Whole body + steady state cardio
Tuesday: Intervals
Wednesday: Whole body + steady state cardio
Thursday: Intervals
Friday: Whole body + steady state cardio
Saturday: Intervals
Sunday: OFF
TAKE A WEEK OFF YOU EARNED IT!!!
Week 12 – Monday – Whole body

A. Back squat Alone 5 4-6 3010 120 sec Normal
B. Romanian deadlift Alone 5 4-6 3010 120 sec Normal
C. Bench press Alone 5 4-6 3010 120 sec Normal
D. Chin-up (or lat pulldown) Alone 5 4-6 2012 120 sec Peak contraction
E. Push press Alone 3 4-6 Explosive 120 sec Explosive
minutes
Week 12 – Tuesday – Intervals

Week 12 – Wednesday – Whole body

A1. Leg press A1/A2 back and forth 4 8 - 10 3010 120 sec Normal
A2. Leg curl ---- 4 6-8 3010 120 sec Normal
B1. Back extension B1/B2 back and forth 3 12 - 15 3010 90 sec Normal
B2. Short step lunges ---- 3 10 - 12 2010 90 sec Normal
C1. Incline DB press C1/C2 back and forth 4 8 - 10 3010 90 sec Normal
C2. Seated rowing ---- 4 8 - 10 2012 90 sec Peak contraction
D1. Incline close-grip D1/D2 back and forth 3 8 - 10 3010 75 sec Normal
D2. Hammer curl ---- 3 8 - 10 3010 75 sec Normal
minutes
Week 12 – Thursday – Intervals
Week 12 – Friday – Whole body

A1. Short step lunges Circuit 5 10 - 12/leg 3010 30 sec Normal
A2. DB bench press ---- 5 10 -12 3010 30 sec Normal
A3. DB romanian deadlift ---- 5 10 - 12 3010 30 sec Normal
A4. DB shoulder press ---- 5 10 - 12 3010 30 sec Normal
A5. DB bent over row ---- 5 10 - 12 3010 30 sec Normal

minutes
Week 12 – Saturday – Intervals

DIET
WEEK 12
for each meal.

Fruit – 1 portion
Green veggies
Dairy – 1 portion
Green veggies
Fat – 1 portion
Green veggies
Green veggies
Fat – 1 portion
Green veggies
Fruit - 1 portion
Glutamine 20g

Green veggies
Individuals who are between 150lbs and 185lbs

Fruit – 1 portion
Green veggies
Green veggies
Fat – 1 portion
Green veggies
Green veggies
Fat – 1 portion
Green veggies
Fruit - 1 portion
Glutamine 20g

Green veggies
Fruit – 1 portion
Green veggies
Green veggies
Fat – 1 portion
Green veggies
Green veggies
Fat – 1 portion
Green veggies
Fruit - 1 portion
Glutamine 20g

Fat – 1 portion
Green veggies

Fruit – 1 portion
Green veggies
Green veggies
Fat – 1 portion
Green veggies
Green veggies
Fat – 1 portion
Green veggies
Fruit - 1 portion
Glutamine 20g

Fat – 1 portion
Green veggies
SUPPLEMENTS
WEEK 12
" Drop all supplements except your post-workout nutrition.

" Use 2 servings of a natural diuretic like Taraxatone per day
" Each nigh soak in a super hot bath to which you add 400g of Epsom Salts
" Ingest 3 x 1000mg of vitamin C per day
MEASURES OF PROGRESSION
Week 1 Week 2 Week 3 Week 4
Body weight (lbs)
Waist (inches)
Right arm (inches)
Left arm (inches)
Right leg (inches)
Left leg (inches)
Chest (inches)
Body fat % (if
available)
Resting heart rate
Morning temperature
Bench max
Squat max
Deadlift max
Body weight (lbs)
Waist (inches)
Right arm (inches)
Left arm (inches)
Right leg (inches)
Left leg (inches)
Chest (inches)
Body fat % (if
available)
Resting heart rate
Morning temperature
Bench max
Squat max
Deadlift max
Body weight (lbs)
Waist (inches)
Right arm (inches)
Left arm (inches)
Right leg (inches)
Left leg (inches)
Chest (inches)
Body fat % (if
available)
Resting heart rate
Morning temperature
Bench max
Squat max
Deadlift max
Annexes
!Food list
! Exercises illustrations
DIET FOOD LIST
Number in the parenthesis = 1 portion
Protein Dairy
- Chicken (75g) - Fat-free yogurt no sugar added (100-125g)
- Turkey (75g) - 1% milk (100ml)
- Wild meat (75g) - Skim milk (150ml)
- Extra-lean beef (50g) - 4% fat cheese (40g)
- Tuna (75g) - 18-25% fat cheese (25g)
- Salmon (75g) - Cottage cheese 1% fat (75g)
- Shrimps (75g)
- Lobster (75g)
- Egg whites (3)
- Whole eggs (1)
- Pork (50g)
- Sole (75g)
- Tilapia (75g)
- Truit (75g)
- Ham (50g)
Fat Green veggies (at will)

- Fish oil (3g/3 caps) - Lettuce (any type)
- All-natural peanut butter (1 tablespoon) - Brussel sprouts
- Almond butter (1 tablespoon) - Broccoli
- Avocado (1/2) - Asparagus
- Almonds (25g) - Celery
- Nuts (25g) - Cucumbers
- Butter (1 tablespoon)
- Mayonaise (1 tablespoon)
- Coconut oil/for cooking (1 tablespoon)
- Olive oil (1 tablespoon)
Fruits Low glycemic carbs

- Pear (1)
- Apple (1) - Sweet potatoe (1)
- Kiwi (1) - Basmatti rice (¼ of a cup)
- Grapefruit (1) - Whole wheat pasta (¼ of a cup)
- Orange (1) - Natural oatmeal (¼ of a cup)
- Tangerine (2) - Rye bread (1 slice)
- Peach (1) - Kamut bread (1 slice)
- Grapes (150g) - Ezekiel bread ( 1 slice)
- Cherries (150g)
- Strawberries (150g)
- Raspberries (150g)
- Blackberries (150g)
- Blueberries (150g)
- Pineapple (150g)
DIET GUIDELINES
" The diet provided with each phase is to be followed exactly as given 6 days out of 7. The seventh
day (Sunday) you have ONE cheat meal (the rest of the day you follow the regular diet) and it
should be the last meal of the day.
" If you do not have a workout, simply do not ingest the post-workout drink. Do not substitute it with
anything else.
" Post-workout drinks are for after strength workouts only, not interval sessions.
" The only seasonings you can use are: spices, salt, pepper, mustard, soy sauce, stevia and splenda
NOTHING ELSE!!!
" DO NOT drink any liquid containing calories except for your shake and occasional glass of milk
(following the plan). No juice, soft drink, regular energy drink, V8, Gatorade and the likes, etc.
" You can only drink water, green tea, coffee, Crystal light, diet soft drink, flavored water (as long as
it doesn't have any calories).
" DO NOT ingest ''frankenstein foods'' . By that I mean foods that are sugary (cookies, candy,
chocolate bars, etc.) that are touted as being ''sugar free'' or with ''no sugar added'', or with ''low
impact carbs''. THERE IS NO SUCH THING AS FREE FOOD.
EXERCISES
CHEST
Dumbbell bench press
Incline DB press
Dumbbell flies Bench press
Decline bench press Incline bench press
BACK
1-arm Dumbbell rowing
1-arm pulldown Chin-up
Lat pulldown Seated rowing
Barbell rowing 1-arm cable rowing
LOWER BODY
Back squat
Leg press Leg extension
Single leg extension Bulgarian squat
Lunges Romanian deadlift Leg curl
SHOULDERS
Push press
DB shoulder press DB lateral raise
Cable lateral raise DB front raise
Barbell front raise Upright rowing
TRICEPS
Close-grip bench press
½ close-grip bench Nosebreaker
Overhead triceps extension Rope triceps extension
Incline close grip bench Decline close-grip bench
BICEPS
Preacher curl
Seated DB curl Standing barbell curl
Overhead triceps extension Reverse preacher curl

Get Jacked Fast PDF

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Get Jacked Fast PDF

Uploaded by

Copyright:

Available Formats

GET JACKED ...

12 weeks periodized training, nutrition and

by Coach Christian Thibaudeau

Week 1 – Monday – Lower body

Exercise Organization Sets Reps Tempo Rest Technique

Week 1 – Tuesday – Upper body

Exercise Organization Sets Reps Tempo Rest Technique

Exercise Organization Sets Intense portion Relax portion

Exercise Organization Sets Reps Tempo Rest Technique

Week 1 – Thursday – Lower body

Exercise Organization Sets Reps Tempo Rest Technique

Week 1 – Saturday – Metabolic

Exercise Organization Sets Reps Tempo Rest Technique

Exercise Organization Sets Reps Tempo Rest Technique

Exercise Organization Sets Reps Tempo Rest Technique

Week 2 – Tuesday – Upper body

Exercise Organization Sets Reps Tempo Rest Technique

Week 2 – Wednesday – Intervals & abs

Exercise Organization Sets Intense portion Relax portion

Exercise Organization Sets Reps Tempo Rest Technique

Exercise Organization Sets Reps Tempo Rest Technique

Week 2 – Saturday – Metabolic

Exercise Organization Sets Reps Tempo Rest Technique

Week 2 – Sunday – Upper body

Exercise Organization Sets Reps Tempo Rest Technique

DIET GUIDELINES (applicable to all phases)

Before bed Protein – 2 portions

Individuals who are between 150 and 185

Before bed Protein – 3 portions

Before bed Protein – 3 portions

Individuals who are over 225lbs

Before bed Protein – 3 portions

Fat Green veggies (at will)

Fruits Low glycemic carbs

OPTION 1 (BEST) OPTION 2 (MID-POINT) OPTION 3 (MINIMUM)

LUNCH 5g fish oil 5g fish oil 5g fish oil

SUPPER 5g fish oil 5g fish oil 5g fish oil

POST-WORKOUT SEE DIET SEE DIET SEE DIET

BEFORE BED 5g fish oil 5g fish oil 5g fish oil

Week 3 – Monday – Chest/Back

Exercise Organization Sets Reps Tempo Rest Technique

Week 3 – Tuesday – Lower body

Exercise Organization Sets Reps Tempo Rest Technique

Exercise Organization Sets Intense portion Relax portion

Exercise Organization Sets Reps Tempo Rest Technique

Week 3 – Thursday – Back/Triceps

Exercise Organization Sets Reps Tempo Rest Technique

Exercise Organization Sets Intense portion Relax portion

Exercise Organization Sets Reps Tempo Rest Technique

Week 3 – Saturday – Overall

Exercise Organization Sets Reps Tempo Rest Technique

Treadmill Alone 1 30 minutes 3.2 – 3.4 ---- 6 to 8 deg. Incline

Exercise Organization Sets Reps Tempo Rest Technique

Week 4 – Tuesday – Lower body

Exercise Organization Sets Reps Tempo Rest Technique

Week 4 – Wednesday – Intervals & abs

Exercise Organization Sets Intense portion Relax portion

Exercise Organization Sets Reps Tempo Rest Technique

Exercise Organization Sets Reps Tempo Rest Technique

Exercise Organization Sets Intense portion Relax portion

Week 4 – Friday – Shoulders

Exercise Organization Sets Reps Tempo Rest Technique

Exercise Organization Sets Reps Tempo Rest Technique