Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 1 Train Rest Recharge Train Rest Recharge Train

Day 1 Day 2 Day 3

Week 2 Rest Recharge Train Rest Recharge Train Rest

Day 4 Day 5

Week 3 Recharge Train Rest Recharge Train Rest Recharge

Day 6 Day 7

Week 4 Train Rest Recharge Train Rest Recharge Train

Day 8 Day 9 Day 10

Week 5 Rest Recharge Train Rest Recharge Train Rest

Day 11 Day 12

Week 6 Recharge Train Rest Recharge Train Rest Recharge

Day 13 Day 14

Week 7 Assess the program

121
 Week One

Monday: Training Day One

Tuesday: Rest

Wednesday: Recharge

Thursday: Training Day Two

Friday: Rest

Saturday: Recharge

Sunday: Training Day Three

Beginning weight, Monday __________

Nutritional instructions:
Begin experimenting with three meals and multiple daily snacks—see page 51.

122
WEEK ONE, MONDAY — TRAINING DAY ONE DATE ______________________________
General warm-up
☐☐ Five minutes of gentle moving—get the blood flowing
☐☐ Foam rolling (middle back, IT band, hamstrings and hip flexors)
☐☐ Static stretches for hip flexors, hamstrings, upper back and hot spots
☐☐ Some easy swings, goblet squats and a few strides
Bench Press: Warm-ups then…
Weight used Weight used
Easy weight, set of 5 Add weight, set of 5

Add weight, set of 5 Add weight, set of 5

Add weight, set of 5 Add weight, set of 5

Final weight, set of 5

Record this final weight _________

Bat Wings: Testing weights
10-second holds Test 1: Test 2: Test 3:

Record this final weight _________

One-Arm Press: Testing weights, starting with the weaker arm
2-3 reps each arm Test 1: Test 2: Test 3:

Record this final weight _________

Bird Dog: Practice the movement on both sides, moving your knees closer together over time.
Complex: Do three repetitions of each exercises. Add a little weight and repeat for a total of three
rounds. Record the weight used in each round.
Row | Clean | Front Squat | Military Press | Back Squat | Good Morning

Round 1: Round 2: Round 3:

High-Rep Back Squats: One set of 30 with 95 pounds—if you’re lighter than 135, use an empty bar.
Cool-down: Record your personal cool-down plan of stretching or corrective exercises.
__________________________________________________________________________
__________________________________________________________________________

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
123
WEEK ONE, TUESDAY — REST DATE ______________________________

Shop, organize, prepare food

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

Other thoughts ______________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

▶|◀

WEEK ONE, WEDNESDAY — RECHARGE DATE ______________________________

Your choice of 10-20 minutes of quality, low-intensity movement. Record your exercise choices
and movement quality discoveries, and remember to note things to work on next Recharge day.

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

Other thoughts ______________________________________________________________

__________________________________________________________________________

__________________________________________________________________________
124
WEEK ONE, THURSDAY — TRAINING DAY TWO DATE _______________________

General warm-up
☐☐ Five minutes of gentle moving—get the blood flowing
☐☐ Foam rolling (middle back, IT band, hamstrings and hip flexors)
☐☐ Static stretches for hip flexors, hamstrings, upper back and hot spots
☐☐ Some easy swings, goblet squats and a few strides

Bench Press: Warm-ups then… 2—3—5. With the weight from the last workout, do:
Weight used
Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.

Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.

Bat Wings: Using the weight from Day One…

10 five-second holds with:

One-Arm Press: Light warm-up, then, use the weight from Day One. Start on the weaker arm.
Weight used
Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.

Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.

Bird Dog: Practice the movement on both sides, moving your knees closer together over time.
Complex: Do three repetitions of each exercises. Repeat for a total of five rounds. Add a little weight
after the first three rounds. The final weight is your starting weight next workout.
Row | Clean | Front Squat | Military Press | Back Squat | Good Morning

Round 1: Round 2: Round 3: Round 4: Round 5:

High-Rep Back Squats: See page 71 for weight instructions.

2 sets of 30 reps — Record your weights used here:___________ | ___________
Cool-down: Record your personal cool-down plan of stretching or corrective exercises.
__________________________________________________________________________
__________________________________________________________________________

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
125
WEEK ONE, FRIDAY — REST DATE ______________________________

Shop, organize, prepare food

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

Other thoughts ______________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

▶|◀

WEEK ONE, SATURDAY — RECHARGE DATE ______________________________

Your choice of 10-20 minutes of quality, low-intensity movement. Record your exercise choices
and movement quality discoveries, and remember to note things to work on next Recharge day.

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

Other thoughts ______________________________________________________________

__________________________________________________________________________

__________________________________________________________________________
126
WEEK ONE, SUNDAY — TRAINING DAY THREE DATE _______________________
General warm-up
☐☐ Five minutes of gentle moving—get the blood flowing
☐☐ Foam rolling (middle back, IT band, hamstrings and hip flexors)
☐☐ Static stretches for hip flexors, hamstrings, upper back and hot spots
☐☐ Some easy swings, goblet squats and a few strides
Bench Press: Warm-ups then… 2—3—5. With the weight from the last workout, do:
Weight used

Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.
Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.
Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.
If all reps completed, next workout move up to:
Bat Wings: Using the weight from Day One…
10 five-second holds with:

One-Arm Press: Light warm-up, then, use the weight from Day One. Start on the weaker arm.
Weight used

Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.
Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.
Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.
If all reps completed, next workout move up to:

Bird Dog: Practice the movement on both sides, moving your knees closer together over time.
Complex: Do five repetitions of each exercises. Repeat for a total of two rounds.

Row | Clean | Front Squat | Military Press | Back Squat | Good Morning

Round 1: Round 2:

High-Rep Back Squats: See page 73 for weight instructions.

2 sets of 30 reps — Record your weights used here:___________ | ___________
Cool-down: Record your personal cool-down plan of stretching or corrective exercises.
__________________________________________________________________________
__________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
127
 Week Two

Monday: Rest

Tuesday: Recharge

Wednesday: Training Day Four

Thursday: Rest

Friday: Recharge

Saturday: Training Day Five

Sunday: Rest

Beginning weight, Monday __________

Nutritional instructions:
Drink a protein shake before going to bed—see page 51.

Program Tweaks:
There are only two workouts this week, but a lot of additional protein. This is an
important week to track moods and size gains.

128
WEEK TWO, MONDAY — REST DATE ______________________________

Shop, organize, prepare food

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

Other thoughts ______________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

▶|◀

WEEK TWO, TUESDAY — RECHARGE DATE ______________________________

Your choice of 10-20 minutes of quality, low-intensity movement. Record your exercise choices
and movement quality discoveries, and remember to note things to work on next Recharge day.

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

Other thoughts ______________________________________________________________

__________________________________________________________________________

__________________________________________________________________________
129
WEEK TWO, WEDNESDAY — TRAINING DAY FOUR DATE _______________________
General warm-up
☐☐ Five minutes of gentle moving—get the blood flowing
☐☐ Foam rolling (middle back, IT band, hamstrings and hip flexors)
☐☐ Static stretches for hip flexors, hamstrings, upper back and hot spots
☐☐ Some easy swings, goblet squats and a few strides
Bench Press: Warm-ups then… 2—3—5. Then, with the old weight from last Sunday, do as
many as up to 10:
Weight used

Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.
Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.
With the old weight from last Sunday, do as many reps as 10

Bat Wings: Using the weight from Day One…

Five 10-second holds with:

One-Arm Press: Light warm-up, then, use the weight from Day One. Start on the weaker arm.
Weight used

Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.
Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.

Bird Dog: Practice the movement on both sides, moving your knees closer together over time.
Complex: Finish all reps of each exercise before moving on. Repeat for a total of three rounds.
Use the weight you handled Sunday.

Row | Clean | Front Squat | Military Press | Back Squat | Good Morning

Round 1: Round 2: Round 3:

High-Rep Back Squats: See page 75 for weight instructions.

3 sets of 30 reps — Record your weights used here:___________ | ___________ | ___________

Cool-down: Record your personal cool-down plan of stretching or corrective exercises.

__________________________________________________________________________
__________________________________________________________________________

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
130
WEEK TWO, THURSDAY — REST DATE ______________________________

Shop, organize, prepare food

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

Other thoughts ______________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

▶|◀

WEEK TWO, FRIDAY — RECHARGE DATE ______________________________

Your choice of 10-20 minutes of quality, low-intensity movement. Record your exercise choices
and movement quality discoveries, and remember to note things to work on next Recharge day.

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

Other thoughts ______________________________________________________________

__________________________________________________________________________

__________________________________________________________________________
131
WEEK TWO, SATURDAY — TRAINING DAY FIVE DATE _______________________
General warm-up
☐☐ Five minutes of gentle moving—get the blood flowing
☐☐ Foam rolling (middle back, IT band, hamstrings and hip flexors)
☐☐ Static stretches for hip flexors, hamstrings, upper back and hot spots
☐☐ Some easy swings, goblet squats and a few strides
Bench Press: Warm-ups then… 2—3—5. With the new goal weight used last workout, do:
Weight used

Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.
Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.
Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.

Bat Wings: Using a heavier weight this time… Really try to squeeze the shoulder blades together.
Five 5-second holds with:

One-Arm Press: Light warm-up, then, use the weight from Day One. Start on the weaker arm.
Weight used

Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.
Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.
Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.

Bird Dog: Practice the movement on both sides, moving your knees closer together over time.

Complex: Do five repetitions of each exercise. Repeat for a total of three rounds.
Use the weight you handled last time.
Row | Clean | Front Squat | Military Press | Back Squat | Good Morning

Round 1: Round 2: Round 3:

High-Rep Back Squats: See page 77-78 for weight AND set/rep instructions.

Record your weights and reps here:___________ | ___________ | ___________ | ___________

Cool-down: Record your personal cool-down plan of stretching or corrective exercises.

__________________________________________________________________________
__________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
132
WEEK TWO, SUNDAY — REST DATE ______________________________

Shop, organize, prepare food

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

Other thoughts ______________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

▶|◀

As we end week two, make note of what seems to be working or not working for you.

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________
133
 Week Three

Monday: Recharge

Tuesday: Training Day Six

Wednesday: Rest

Thursday: Recharge

Friday: Training Day Seven

Saturday: Rest

Sunday: Recharge

Beginning weight, Monday __________

Nutritional instructions:
Add an additional scoop of protein just prior to training—see page 52.

Program Tweaks:
There are only two workouts this week, but a lot of additional protein. This, too, is
an important week to track moods and size gains.

134
WEEK THREE, MONDAY — RECHARGE DATE ______________________________

Your choice of 10-20 minutes of quality, low-intensity movement. Record your exercise choices
and movement quality discoveries, and remember to note things to work on next Recharge day.

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

Anything you tried and need to remember from yesterday’s notes?

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

Other thoughts ______________________________________________________________

__________________________________________________________________________

__________________________________________________________________________
135
WEEK THREE, TUESDAY — TRAINING DAY SIX DATE _______________________
General warm-up
☐☐ Five minutes of gentle moving—get the blood flowing
☐☐ Foam rolling (middle back, IT band, hamstrings and hip flexors)
☐☐ Static stretches for hip flexors, hamstrings, upper back and hot spots
☐☐ Some easy swings, goblet squats and a few strides
Bench Press: Warm-ups then… 2—3—5—10. With the new goal weight used last workout, do:
Weight used

Two reps, rest a little. Three reps, rest a little. Five reps, rest a little. Up to 10.
Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.
Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.

Bat Wings: Using a heavier weight this time… Really try to squeeze the shoulder blades together.
Five 5-second holds with:

One-Arm Press: Light warm-up, then, try to use a heavier weight. Start on the weaker arm.
Weight used

Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.
Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.
Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.

Bird Dog: Practice the movement on both sides, moving your knees closer together over time.

Complex: Do five repetitions of each exercise. Repeat for a total of five rounds. Use the weight
you handled last time if possible, but going lighter on the first and last set is also okay.
Row | Clean | Front Squat | Military Press | Back Squat | Good Morning
Round 1: Round 2: Round 3: Round 4: Round 5:

High-Rep Back Squats to Fifty: See page 80-81 for weight AND set/rep instructions.

Record your weights and reps here:___________ | ___________ | ___________ | ___________

Cool-down: Record your personal cool-down plan of stretching or corrective exercises.

__________________________________________________________________________
__________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

136
WEEK THREE, WEDNESDAY — REST DATE ______________________________

Shop, organize, prepare food

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

Other thoughts ______________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

▶|◀

WEEK THREE, THURSDAY — RECHARGE DATE ______________________________

Your choice of 10-20 minutes of quality, low-intensity movement. Record your exercise choices
and movement quality discoveries, and remember to note things to work on next Recharge day.

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

Other thoughts ______________________________________________________________

__________________________________________________________________________

__________________________________________________________________________
137
WEEK THREE, FRIDAY — TRAINING DAY SEVEN DATE _______________________
General warm-up
☐☐ Five minutes of gentle moving—get the blood flowing
☐☐ Foam rolling (middle back, IT band, hamstrings and hip flexors)
☐☐ Static stretches for hip flexors, hamstrings, upper back and hot spots
☐☐ Some easy swings, goblet squats and a few strides
Bench Press: Warm-ups then… It’s Max Doubles. We’re looking for two clean, heavy reps.
Weight used

Today’s Max Double

Bat Wings: Using the same weight as last workout… Squeeze the shoulder blades together.
Five 10-second holds with:

One-Arm Press: Light warm-up, then use the same weight as last time. Start on the weaker arm.
Weight used

Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.
Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.

Bird Dog: Practice the movement on both sides, moving your knees closer together over time.

Complex: Do five repetitions of each exercise. Repeat for a total of three rounds.
Move the weight up each set.
Row | Clean | Front Squat | Military Press | Back Squat | Good Morning

Round 1: Round 2: Round 3:

High-Rep Back Squats: See page 83-84 for weight AND set/rep instructions.

Record your weights and reps here: __________ | ___________ | ___________ | ___________

__________ | ___________ | ___________ | ___________

Cool-down: Record your personal cool-down plan of stretching or corrective exercises.

__________________________________________________________________________
__________________________________________________________________________
Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

138
WEEK THREE, SATURDAY — REST DATE ______________________________

Shop, organize, prepare food

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

Other thoughts ______________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

▶|◀

WEEK THREE, SUNDAY — RECHARGE DATE ______________________________

Your choice of 10-20 minutes of quality, low-intensity movement. Record your exercise choices
and movement quality discoveries, and remember to note things to work on next Recharge day.

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

Other thoughts ______________________________________________________________

__________________________________________________________________________

__________________________________________________________________________
139
 Week Four

Monday: Training Day Eight

Tuesday: Rest

Wednesday: Recharge

Thursday: Training Day Nine

Friday: Rest

Saturday: Recharge

Sunday: Training Day Ten

Beginning weight, Monday __________

Nutritional instructions:
Add five grams of creatine daily—see page 53.

140
WEEK FOUR, MONDAY — TRAINING DAY EIGHT DATE _______________________
General warm-up
☐☐ Five minutes of gentle moving—get the blood flowing
☐☐ Foam rolling (middle back, IT band, hamstrings and hip flexors)
☐☐ Static stretches for hip flexors, hamstrings, upper back and hot spots
☐☐ Some easy swings, goblet squats and a few strides
Bench Press: Warm-ups then… 5 sets of 2 reps with 20 pounds less than Friday’s Max Double.
Weight used for 5 sets of 2 reps

Bat Wings: Using the same weight… or you can experiment with a heavier weight.
Five 10-second holds with:

One-Arm Press: Light warm-up, then use the same weight as last time. Start on the weaker arm.
Weight used

Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.
Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.

Bird Dog: Practice the movement on both sides, moving your knees closer together over time.

Complex: Do two repetitions of each exercise. Repeat for a total of five rounds.
Move the weight up each set.
Row | Clean | Front Squat | Military Press | Back Squat | Good Morning

Round 1: Round 2: Round 3: Round 4: Round 5:

High-Rep Back Squats to Fifty: See page 86-87 for weight AND set/rep instructions.

Record your weights and reps here: __________ | ___________ | ___________ | ___________

__________ | ___________ | ___________ | ___________

Cool-down: Record your personal cool-down plan of stretching or corrective exercises.

__________________________________________________________________________
__________________________________________________________________________

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
141
WEEK FOUR, TUESDAY — REST DATE ______________________________

Shop, organize, prepare food

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

Other thoughts ______________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

▶|◀

WEEK FOUR, WEDNESDAY — RECHARGE DATE ______________________________

Your choice of 10-20 minutes of quality, low-intensity movement. Record your exercise choices
and movement quality discoveries, and remember to note things to work on next Recharge day.

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

Other thoughts ______________________________________________________________

__________________________________________________________________________

__________________________________________________________________________
142
WEEK FOUR, THURSDAY — TRAINING DAY NINE DATE _______________________
General warm-up
☐☐ Five minutes of gentle moving—get the blood flowing
☐☐ Foam rolling (middle back, IT band, hamstrings and hip flexors)
☐☐ Static stretches for hip flexors, hamstrings, upper back and hot spots
☐☐ Some easy swings, goblet squats and a few strides
Bench Press: Warm-ups then… 5 sets of 3 reps with 20 pounds less than Friday’s Max Double.
Weight used for 5 sets of 3 reps

Bat Wings: Using the same weight… or you can experiment with a heavier weight.
Five 10-second holds with:

One-Arm Press: Light warm-up, then use the same weight as last time. Start on the weaker arm.
Weight used

Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.
Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.
Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.

Bird Dog: Practice the movement on both sides, moving your knees closer together over time.

Complex: Do two repetitions of each exercise. Repeat for a total of three rounds.
Start with the weight you ended with on Monday, and move the weight up each set.
Row | Clean | Front Squat | Military Press | Back Squat | Good Morning

Round 1: Round 2: Round 3:

High-Rep Back Squats: See page 89-90 for weight AND set/rep instructions.

Record your weights and reps here: __________ | ___________ | ___________ | ___________

__________ | ___________ | ___________ | ___________

Cool-down: Record your personal cool-down plan of stretching or corrective exercises.
__________________________________________________________________________
__________________________________________________________________________

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
143
WEEK FOUR, FRIDAY — REST DATE ______________________________

Shop, organize, prepare food

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

Other thoughts ______________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

▶|◀

WEEK FOUR, SATURDAY — RECHARGE DATE ______________________________

Your choice of 10-20 minutes of quality, low-intensity movement. Record your exercise choices
and movement quality discoveries, and remember to note things to work on next Recharge day.

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

Other thoughts ______________________________________________________________

__________________________________________________________________________

__________________________________________________________________________
144
WEEK FOUR, SUNDAY — TRAINING DAY TEN DATE _______________________
General warm-up
☐☐ Five minutes of gentle moving—get the blood flowing
☐☐ Foam rolling (middle back, IT band, hamstrings and hip flexors)
☐☐ Static stretches for hip flexors, hamstrings, upper back and hot spots
☐☐ Some easy swings, goblet squats and a few strides
Bench Press: Warm-ups then… using the weight from the last two workout, two sets of 2—3—5.
Weight used

Two reps, rest a little. Three reps, rest a little. Five reps, rest a little. Up to 10.
Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.

Bat Wings: Using a heavier weight.…

Five 10-second holds with:

One-Arm Press: Light warm-up, then use the same weight as last time. Start on the weaker arm.
Weight used

Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.
Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.

Bird Dog: Practice the movement on both sides, moving your knees closer together over time.

Complex: Do two repetitions of each exercise. Repeat for a total of five rounds.
Use the heaviest weight from Thursday.
Row | Clean | Front Squat | Military Press | Back Squat | Good Morning

Round 1: Round 2: Round 3: Round 4: Round 5:

High-Rep Back Squats to Fifty: See page 92-93 for weight AND set/rep instructions.

Record your weights and reps here: __________ | ___________ | ___________ | ___________

Cool-down: Record your personal cool-down plan of stretching or corrective exercises.

__________________________________________________________________________
__________________________________________________________________________

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
145
 Week Five

Monday: Rest

Tuesday: Recharge

Wednesday: Training Day Eleven

Thursday: Rest

Friday: Recharge

Saturday: Training Day Twelve

Sunday: Rest

Beginning weight, Monday __________

Nutritional instructions:
Add a two-scoop protein shake upon rising daily—see page 53.
Program Tweaks:
If you are following the tweaks exactly, today…beyond meals and snacks…you will
have five scoops of protein and some creatine. Let’s make some progress!

146
WEEK FIVE, MONDAY — REST DATE ______________________________

Shop, organize, prepare food

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

Other thoughts ______________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

▶|◀

WEEK FIVE, TUESDAY — RECHARGE DATE ______________________________

Your choice of 10-20 minutes of quality, low-intensity movement. Record your exercise choices
and movement quality discoveries, and remember to note things to work on next Recharge day.

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

Other thoughts ______________________________________________________________

__________________________________________________________________________

__________________________________________________________________________
147
WEEK FIVE, WEDNESDAY — TRAINING DAY ELEVEN DATE _______________________

General warm-up
☐☐ Five minutes of gentle moving—get the blood flowing
☐☐ Foam rolling (middle back, IT band, hamstrings and hip flexors)
☐☐ Static stretches for hip flexors, hamstrings, upper back and hot spots
☐☐ Some easy swings, goblet squats and a few strides

Bench Press: Warm-ups then… It’s Max Doubles. We’re looking for two clean, heavy reps.
Weight used

Today’s Max Double

Bat Wings: Using a heavier weight.…

Five 10-second holds with:

One-Arm Press: Light warm-up, then use the same weight as last time. Start on the weaker arm.
Weight used

Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.
Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.

Bird Dog: Practice the movement on both sides, moving your knees closer together over time.

Complex: Do five repetitions of each exercise. Repeat for a total of three rounds. Start with a
lighter weight on the first sent and try to match last workout’s weight on the final sets.

Row | Clean | Front Squat | Military Press | Back Squat | Good Morning

Round 1: Round 2: Round 3:

High-Rep Back Squats to Fifty: See page 95-96 for weight AND set/rep instructions.

Record your weights and reps here: __________ | ___________ | ___________ | ___________

Cool-down: Record your personal cool-down plan of stretching or corrective exercises.

__________________________________________________________________________
__________________________________________________________________________

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
148
WEEK FIVE, THURSDAY — REST DATE ______________________________

Shop, organize, prepare food

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

Other thoughts ______________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

▶|◀

WEEK FIVE, FRIDAY — RECHARGE DATE ______________________________

Your choice of 10-20 minutes of quality, low-intensity movement. Record your exercise choices
and movement quality discoveries, and remember to note things to work on next Recharge day.

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

Other thoughts ______________________________________________________________

__________________________________________________________________________

__________________________________________________________________________
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WEEK FIVE, SATURDAY — TRAINING DAY TWELVE DATE _______________________

General warm-up
☐☐ Five minutes of gentle moving—get the blood flowing
☐☐ Foam rolling (middle back, IT band, hamstrings and hip flexors)
☐☐ Static stretches for hip flexors, hamstrings, upper back and hot spots
☐☐ Some easy swings, goblet squats and a few strides
Bench Press: Warm-ups then… 5 sets of 2 reps with 20 pounds less than Wednesday’s Max Double.
Weight used for 5 sets of 2 reps

Bat Wings: Using a heavier weight.…

Five 5-10-second holds with:

One-Arm Press: Light warm-up, then use the same weight as last time. Start on the weaker arm.
Weight used

Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.
Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.
Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.

Bird Dog: Practice the movement on both sides, moving your knees closer together over time.

Complex: Do three repetitions of each exercise. Repeat for a total of three rounds.
Use the heaviest weight you used Wednesday.

Row | Clean | Front Squat | Military Press | Back Squat | Good Morning

Round 1: Round 2: Round 3:

High-Rep Back Squats to Fifty: See page 98 -99 for weight AND set/rep instructions.

Record your weights and reps here: __________ | ___________ | ___________ | ___________

Cool-down: Record your personal cool-down plan of stretching or corrective exercises.

__________________________________________________________________________
__________________________________________________________________________

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

150
WEEK FIVE, SUNDAY — REST DATE ______________________________

Shop, organize, prepare food

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

Other thoughts ______________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

▶|◀

As we end week five with one week to go, take some time to refocus in order to end fully en-
gaged. Make note of anything you think of that’s been holding you back, or that you’ve been
neglecting so you can fix them in the upcoming final week push.

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 Week Six

Monday: Recharge

Tuesday: Training Day Thirteen

Wednesday: Rest

Thursday: Recharge

Friday: Training Day Fourteen

Saturday: Rest

Sunday: Recharge

Beginning weight, Monday __________

Nutritional instructions:
Add a one-scoop protein drink after finishing your workouts—see page 54.

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WEEK SIX, MONDAY — RECHARGE DATE ______________________________

Your choice of 10-20 minutes of quality, low-intensity movement. Record your exercise choices
and movement quality discoveries, and remember to note things to work on next Recharge day.

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

Anything you need to remember from yesterday’s notes to help make this week a success?

__________________________________________________________________________

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Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

Other thoughts ______________________________________________________________

__________________________________________________________________________

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WEEK SIX, TUESDAY — TRAINING DAY THIRTEEN DATE _______________________
General warm-up
☐☐ Five minutes of gentle moving—get the blood flowing
☐☐ Foam rolling (middle back, IT band, hamstrings and hip flexors)
☐☐ Static stretches for hip flexors, hamstrings, upper back and hot spots
☐☐ Some easy swings, goblet squats and a few strides
Bench Press: Warm-ups then… 5 sets of 3 reps with the same weight as last Saturday.
Weight used for 5 sets of 3 reps

Bat Wings: Using your normal weight.…

Five 10-second holds with:

One-Arm Press: Light warm-up, then try to move to a heavier weight. Start on the weaker arm.
Weight used

Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.
Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.
Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.

Bird Dog: Practice the movement on both sides, moving your knees closer together over time.

Complex: Do two repetitions of each exercise. Repeat for a total of five rounds.
Use the heaviest weight you’ve used.

Row | Clean | Front Squat | Military Press | Back Squat | Good Morning

Round 1: Round 2: Round 3: Round 4: Round 5:

High-Rep Back Squats to Fifty: See page 101-102 for weight AND set/rep instructions.

Record your weights and reps here: __________ | ___________ | ___________ | ___________

__________ | ___________ | ___________ | ___________

Cool-down: Record your personal cool-down plan of stretching or corrective exercises.
__________________________________________________________________________
__________________________________________________________________________

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
154
WEEK SIX, WEDNESDAY — REST DATE ______________________________

Shop, organize, prepare food

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

Other thoughts ______________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

▶|◀

WEEK SIX, THURSDAY — RECHARGE DATE ______________________________

Your choice of 10-20 minutes of quality, low-intensity movement. Record your exercise choices
and movement quality discoveries, and remember to note things to work on next Recharge day.

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

Other thoughts ______________________________________________________________

__________________________________________________________________________

__________________________________________________________________________
155
WEEK SIX, FRIDAY — TRAINING DAY FOURTEEN DATE _______________________
General warm-up
☐☐ Five minutes of gentle moving—get the blood flowing
☐☐ Foam rolling (middle back, IT band, hamstrings and hip flexors)
☐☐ Static stretches for hip flexors, hamstrings, upper back and hot spots
☐☐ Some easy swings, goblet squats and a few strides
Bench Press: Warm-ups then… see page 103 for your bench press choice.

Max Bench:_______________ or
Weight used

Two reps, rest a little. Three reps, rest a little. Five reps, rest a little. Up to 10.
Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.

Bat Wings: Using your normal weight.…

Five 10-second holds with:

One-Arm Press: Light warm-up, then try to stay with a heavier weight. Start on the weaker arm.
Weight used

Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.
Two reps, rest a little. Three reps, rest a little. Five reps, rest a little.

Bird Dog: Practice the movement on both sides, moving your knees closer together over time.

Complex: Do two repetitions of each exercise. Repeat for a total of three rounds.
Use a moderate weight.

Row | Clean | Front Squat | Military Press | Back Squat | Good Morning

Round 1: Round 2: Round 3:

High-Rep Back Squats to Fifty: See page 104-105 for weight AND set/rep instructions.

Record your weights and reps here: __________ | ___________ | ___________ | ___________
Cool-down: Record your personal cool-down plan of stretching or corrective exercises.
__________________________________________________________________________
__________________________________________________________________________

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil
156
WEEK SIX, SATURDAY — REST DATE ______________________________

Shop, organize, prepare food

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

Other thoughts ______________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

▶|◀

WEEK SIX, SUNDAY — RECHARGE DATE ______________________________

Your choice of 10-20 minutes of quality, low-intensity movement. Record your exercise choices
and movement quality discoveries, and remember to note things to work on next Recharge day.

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

Nutritional compliance (Y/N) _____ More protein _____ More fiber _____ More fish oil

Other thoughts ______________________________________________________________

__________________________________________________________________________

__________________________________________________________________________
157
 Week Seven

Assess the program

Beginning weight, Monday __________

Please review the assessment questions on page 54 before Monday, definitely

before deciding where to take your training this week. Use the following pages
to make good notes on your thoughts of the past six weeks. This may not seem
important to you today, but next year when you decide to try this program again,
you’ll be very happy to have thorough notes on what worked and what did not.

158
If you honestly look over the six weeks, what parts worked? Did one tweak do better than all of
the others for you? It might not be a bad idea to order them up from…

Best to ­Worst

_______________ Protein before b

­ ed
_______________ Protein before t­ he workout
_______________ ­Creatine
_______________ Protein upon arising in the ­morning
_______________ Protein after t­ he workout

Also, take some time to think through the workouts. Yes, they’re simple—
Four lifts (really only two)
One unchanging complex
High-­rep ­squats
If you made progress, how complex does your future training need to b
­ e?

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159
Notes:

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160