JV2

METHOD

Ludel Jeanty
Fitness &
Nutrition
Plan
 4-2-1 Method
+
8-10k steps
+
3 days a week Full Body (Focused
workouts)

Caloric Deficit
(2,000-2,500)

Focus: Shoulders, Arms, Legs,

Glutes, and a sprinkle of Neck
Training
Nutrition Plan
 This plan provides:
Calories: ~2500
Protein: ~190g
Carbs: ~124g (slow-digesting carbs)
Fats: ~130g (healthy fats)

Slow-Carb Substitutes for Quinoa

1. Sweet Potatoes:
1 cup cooked: ~180 calories, 4g protein, 41g carbs, 0g fat.
Great for a nutrient-dense, sweet-flavored option rich in
beta-carotene and fiber.
2. Brown Rice:
1 cup cooked: ~215 calories, 5g protein, 45g carbs, 1g fat.
A classic slow-digesting carb option with mild flavor.
3. Farro:
1 cup cooked: ~200 calories, 7g protein, 43g carbs, 1g fat.
Chewy, nutty grain high in fiber and protein.
4. Lentils:
1 cup cooked: ~230 calories, 18g protein, 40g carbs, 1g fat.
Adds extra protein and fiber to your meal, making it great
for a balanced plate.
5. Barley:
1 cup cooked: ~190 calories, 4g protein, 44g carbs, 0g fat.
A hearty, filling grain with a chewy texture.
6. Cauliflower Rice (Low-Carb Option):
1 cup cooked: ~25 calories, 2g protein, 5g carbs, 0g fat.
Ideal if you want to lower your carb intake further while
still filling your plate.
 Best Choice Based on Goals
1. If you want omega-3s (like salmon provides):
Mackerel, trout, or sardines (bonus: sardines are very affordable).
2. If you prefer leaner options:
Tuna, cod, or halibut.
3. If you’re open to non-seafood options:
Chicken thighs or lean beef work well and provide healthy fats (though
lower in omega-3s).
4. For a plant-based alternative:
Tempeh is an excellent choice for protein and fiber.
Example (Swapping Salmon for Cod)
Original Dinner:
8 oz baked salmon: 400 calories, 44g protein, 0g carbs, 22g fat.
1 small sweet potato: 100 calories, 2g protein, 23g carbs, 0g fat.
1 cup sautéed spinach: 75 calories, 2g protein, 3g carbs, 5g fat.
New Dinner (With Cod):
8 oz baked cod: 180 calories, 40g protein, 0g carbs, 1g fat.
1 small sweet potato: 100 calories, 2g protein, 23g carbs, 0g fat.
1 cup sautéed spinach (with 1 tsp olive oil): 75 calories, 2g protein, 3g carbs,
5g fat.
1/2 avocado (added for healthy fats): 120 calories, 1g protein, 6g carbs, 11g
fat.
New Totals:
475 calories, 85g protein, 32g carbs, 17g fat.
Weak points, Areas of Focus

Neck

Shoulder
Arms
Glutes

Legs
 Workout Plans
Full Body - Push (Shoulder Focused) Workout

Warm-Up (5-10 minutes)

Dynamic stretches for shoulders (arm circles, band pull-aparts)
Light dumbbell shoulder presses (2 sets of 15 reps at 50% effort)
Bodyweight squats (2 sets of 15 reps

Main Workout
1. Landmine Press (Single Arm)
4 sets of 10-12 reps per arm
Focus on controlled movement to isolate the shoulders and core.

2. Incline Dumbbell Bench Press

4 sets of 8-10 reps
Targets the upper chest and anterior deltoids.

3. Shoulder Press (Dumbbells)

3 sets of 12-15 reps
Combines shoulder press with external rotation for full deltoid
engagement.

Superset
1. Lateral Raises (Shoulders)
3 sets to failure
Keep light weights with slow, controlled movement.
WITH
2. Cable Front Raises
3 sets of 10-12 reps

Compound Movement
1. Barbell Squats
4 sets of 8-10 reps
Focus on full range of motion and control.

Triceps Isolation Superset

1. Overhead Triceps Dumbbell Extension
3 sets of 12-15 reps
WITH
2. Weighted Dips
3 sets of 8-10 reps
 Finisher
Push-Up to Shoulder Tap
3 rounds of 20 reps (10 per side shoulder taps)
Focus on stability and endurance.
Cool Down
Light stretching for shoulders, chest, triceps, and legs.
Foam rolling if needed.

4-Week Workout Protocol

Since you’re only training on eating days, we need to prioritize full-body

hypertrophy workouts that maximize muscle recruitment and caloric expenditure.
Use compound lifts and moderate volume to balance recovery and muscle growth.

Workout A (Day 1/4/7): Strength + Hypertrophy Focus

1. Trap Bar Deadlift – 4 sets x 6-8 reps

2. Incline Dumbbell Press – 4 sets x 8-10 reps
3. Pull-Ups (Weighted if possible) – 4 sets x 6-8 reps
4. Bulgarian Split Squats – 3 sets x 10 reps per leg
5. Lateral Raises – 3 sets x 12-15 reps
6. Bicep Curls + Tricep Dips (Superset) – 3 sets x 12-15 reps each
7. Weighted Planks – 3 sets x 30-45 seconds

Workout B (Day 10/13/16, etc.): Volume + Fat Burn Focus

1. Barbell Squats – 4 sets x 10-12 reps

2. Flat Bench Press – 4 sets x 8-10 reps
3. Barbell Rows – 4 sets x 10-12 reps
4. Romanian Deadlifts – 3 sets x 12 reps
5. Arnold Press – 3 sets x 10-12 reps
6. Hammer Curls + Overhead Tricep Extensions (Superset) – 3 sets x 12-15 reps
7. Kettlebell Swings – 3 sets x 20 reps
 Full-Body Workout with an Arm Focus

Workout Overview
Focus: Full-body with a strong emphasis on arms.
Duration: ~60 minutes.
Frequency: 2-3x per week with at least 48 hours between sessions.

Key Techniques:
Supersets: Combine pushing and pulling arm movements for efficiency.
Drop Sets: Push arm muscles to failure.
Progressive Overload: Increase weight or reps weekly.

Workout Plan
1. Trap Bar Deadlifts (Posterior Chain + Grip Strength)
Sets/Reps: 4 sets x 6-8 reps
Tempo: 3 seconds up, 1-second pause, 2 seconds down.
Rest: 90 seconds.
Why: Builds overall strength and targets the posterior chain while engaging the
forearms and grip.

2. Weighted Dips (Chest, Triceps)

Sets/Reps: 4 sets x 8-10 reps
Tempo: 2 seconds down, 1-second pause, explosive up.
Rest: 90 seconds.
Why: A compound movement that heavily targets the triceps while also activating
the chest and shoulders.
Progression: Use a weighted belt or vest to increase intensity.

3. Barbell Curls (Biceps)

Sets/Reps: 4 sets x 10-12 reps
Tempo: 3 seconds up, 1-second squeeze at the top, 3 seconds down.
Superset With:
Close-Grip Bench Press (Triceps): 4 sets x 10-12 reps.
Rest: 60 seconds between supersets.
Why: This superset combines heavy bicep and tricep work, maximizing arm
engagement.
 4. Pull-Ups (Back + Biceps)
Sets/Reps: 3 sets x 8-10 reps (weighted if possible).
Tempo: 2 seconds up, 2 seconds down.
Rest: 90 seconds.
Why: Targets the lats and biceps while contributing to overall pulling
strength.

5. Hammer Curls (Biceps + Forearms)

Sets/Reps: 3 sets x 10-12 reps
Superset With:
Overhead Dumbbell Tricep Extensions: 3 sets x 12-15 reps.
Rest: 60 seconds between supersets.
Why: Combines biceps and triceps for arm thickness and shape while
engaging the forearms.

6. Lateral Raises (Shoulders)

Sets/Reps: 3 sets x 12-15 reps
Superset With:
Rear Delt Flys: 3 sets x 12-15 reps.
Tempo: 2 seconds up, 2 seconds down for both.
Rest: 30 seconds between supersets.
Why: Ensures shoulder isolation and balances arm-focused movements.

7. Weighted Plank Rows (Core + Stability)

Sets/Reps: 4 sets x 8-10 reps per side.
Tempo: Controlled pull with no rotation.
Rest: 60 seconds.
Why: Engages the core, biceps, and stabilizers, adding functional arm and
core strength.

Optional Finisher (Arm Pump + Fat Burn)

1. Battle Ropes (Alternating Waves): 3x30 seconds.
2. Kettlebell Swings: 3x20 reps.
3. Why: Improves conditioning while providing a forearm and grip burn.
 Full-Body Workout with a Leg Focus

Workout Overview
Focus: Full-body with an emphasis on legs.
Duration: ~60 minutes.
Frequency: 2-3x per week with rest or active recovery days in between.

Key Techniques:
TUT: Slower tempos to enhance muscle activation.
Supersets: Combine movements to save time and increase intensity.
Progressive Overload: Gradually increase weight or volume weekly.

Workout Plan
1. Trap Bar Deadlifts (Posterior Chain + Quads)
Sets/Reps: 4 sets x 6-8 reps
Tempo: 3 seconds up, 1-second pause, 2 seconds down.
Rest: 90 seconds.
Why: Targets glutes, hamstrings, and quads while building full-body strength and
stability.

2. Bulgarian Split Squats (Quads + Glutes)

Sets/Reps: 4 sets x 10-12 reps per leg
Tempo: 3 seconds down, 1-second pause, 1 second up.
Rest: 60 seconds between legs.
Why: A unilateral exercise that develops quads and glutes while improving
balance and coordination.

3. Goblet Squats (Quads + Core)

Sets/Reps: 4 sets x 12-15 reps
Tempo: 3 seconds down, 1-second pause at the bottom, 2 seconds up.
Rest: 60 seconds.
Why: Great for quad engagement while building core stability.

4. Romanian Deadlifts (Hamstrings + Glutes)

Sets/Reps: 4 sets x 8-10 reps
Tempo: 3 seconds down, 1-second pause, 2 seconds up.
Rest: 90 seconds.
Why: Specifically targets the hamstrings and glutes, which are essential for lower
body strength.
 5. Standing Calf Raises (Calves)
Sets/Reps: 4 sets x 15-20 reps
Tempo: 2 seconds up, 1-second hold at the top, 2 seconds down.
Rest: 30 seconds.
Why: Isolates the calves for full lower-body development.

6. Weighted Push-Ups (Chest + Core)

Sets/Reps: 3 sets x 10-12 reps
Tempo: 3 seconds down, 1-second pause, explosive up.
Rest: 60 seconds.
Why: Adds a pushing movement to balance the lower-body focus.

7. Dumbbell Rows (Back + Core)

Sets/Reps: 3 sets x 10-12 reps per side
Tempo: 2 seconds up, 2 seconds down.
Rest: 60 seconds between sides.
Why: Targets the lats and traps, ensuring balanced development.

8. Weighted Plank (Core + Stability)

Sets/Time: 4 sets x 30-45 seconds
Progression: Add weight on your back as strength improves.
Why: Engages the core and stabilizing muscles, which are crucial for leg-heavy
movements.

Optional Finisher (Cardio + Leg Burn)

Kettlebell Swings: 3 sets x 20 reps.
Assault Bike or Rower: 3x30-second sprints (max effort).
Why: Burns extra calories while activating the posterior chain and legs.
 Full-Body Pull-Focused Hypertrophy Workout

Workout Overview
Focus: Pull-dominant full-body workout.
Duration: ~60 minutes.
Frequency: 3x per week with at least 48 hours between sessions.
Advanced Techniques:
TUT: Slower tempos for more muscle activation.
Supersets: Efficiently pair pulling exercises to maximize engagement.
Drop Sets: Burn out pull muscles at the end of sets.

Workout Plan
1. Trap Bar Deadlifts (Posterior Chain + Grip Strength)
Sets/Reps: 4 sets x 6-8 reps
Tempo: 3 seconds up, 1-second pause, 2 seconds down.
Rest: 90 seconds.
Why: This compound movement targets the entire posterior chain (hamstrings, glutes,
and back) while heavily engaging the traps and grip.

2. Pull-Ups (Back + Biceps)

Sets/Reps: 4 sets x 8-10 reps (weighted if bodyweight is easy).
Tempo: 2 seconds up, 1-second pause, 3 seconds down.
Rest: 90 seconds.
Why: One of the best bodyweight exercises for building lats, traps, and biceps.

3. Barbell Rows (Back + Core)

Sets/Reps: 4 sets x 8-10 reps
Tempo: 3 seconds up, 1 second hold at the top, 2 seconds down.
Rest: 60-90 seconds.
Why: This compound pull movement builds upper back thickness and also engages the
core.

4. Romanian Deadlifts (Hamstrings + Glutes)

Sets/Reps: 4 sets x 10-12 reps
Tempo: 3 seconds down, 1-second pause, 2 seconds up.
Rest: 90 seconds.
Why: Targets the hamstrings and glutes while keeping the lower back engaged without
excessive strain.
 5. Face Pulls (Rear Delts + Traps)
Sets/Reps: 3 sets x 12-15 reps
Tempo: 2 seconds pull, 1-second squeeze, 2 seconds release.
Superset With:
Rear Delt Flys: 3 sets x 12-15 reps.
Rest: 30 seconds between supersets.
Why: Isolates the rear delts and traps for balanced shoulder development.

6. Dumbbell Hammer Curls (Biceps + Forearms)

Sets/Reps: 3 sets x 10-12 reps
Tempo: 3 seconds up, 1-second pause, 3 seconds down.
Superset With:
Concentration Curls: 3 sets x 12-15 reps.
Rest: 30 seconds between supersets.
Why: Builds biceps thickness while targeting forearm and grip strength.

7. Weighted Plank Rows (Core + Stability)

Sets/Reps: 4 sets x 8-10 reps per side.
Tempo: Controlled pull with no rotation.
Rest: 60 seconds.
Why: Engages the core, lats, and stabilizers, making it an excellent functional pulling
movement.

Optional Finisher (Metabolic Burn)

Battle Ropes (Alternating Waves): 3x30 seconds.
Kettlebell Swings: 3x20 reps.
Why: Elevates heart rate while lightly engaging the posterior chain and grip muscles.
Personalized 4-2-1 Method

4-2-1 Method aligned with

training
Time Under Tension Methods

Walking 7 days a week (3 mph at a 5% incline (1 hour & 9 minutes

per day), broken up into 2 sessions. On weight training days it will
be done in one session

Jump rope on training days