The training cycle is based on a two-days-on and one-day-off schedule, training abdominals twice a week.
| Sun | Mon | Tues | Wed | Thurs | Fri |
| Chest/ Biceps | Back/ Triceps | Rest (Abs) | Shoulders/ Traps | Quads/ Hams/ Calves (Abs) | Rest |
Diet
Caloric intake should be divided into 5 meals. The effectiveness of eating low-fat, frequent meals has been thoroughly documented to rapidly increase lean body mass. Use the chart to determine your diet specifications.
Bodyweight (lbs)
Protein (gm)
Carbohydrates (gm)
Total Calories with 20% from Fat
100
150
500
3120
110
165
550
3432
120
180
600
3744
130
195
650
4056
140
210
700
4368
150
225
750
4860
160
240
800
4992
170
255
850
5304
180
270
900
5676
190
285
950
5988
200
300
1000
6300
210
315
1050
6612
220
330
1100
6924
230
345
1150
7236
240
360
1200
7548
250
375
1250
7860
Weight Training
8
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| 1) | Main | 1 |
| 2) | Introduction | 2 |
| 3) | Novice | 5 |
| 4) | Intermediate | 8 |
| 5) | Exercise Description | 12 |
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18 | |
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21 | |
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28 | |
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30 | |
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35 | |
| 6) | Motivation and Conclusion | 39 |