Weight Training program graphic

2 Day Weight Program

WEEK ONE
(Day 1 and 2 are to be repeated twice per week)


Day 1
A1)* Chin-ups, supinated (palms facing you)
Sets: 3
Reps: 10
Rep Speed: 3 seconds up (pull yourself up over a period of 3 seconds), 1 second down
Rest Interval: 0 seconds (after one set, move directly to the next exercise below)


A2) Squat
Sets: 3
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds


A3) Push-up
Sets: 3
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds


A4) Deadlifts
Sets: 3
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 120 seconds


* The A1-A4 designations mean you do one set of each exercise with no rest in between. After the last exercise, in this case deadlifts, you’ll rest for the prescribed amount of time and then repeat the whole circuit two more times. After that, you’ll probably puke, and then you can move to the "B" exercises.


B1) Hanging leg raises
Sets: 2
Reps: 10
Rep Speed: Hold 3 seconds at the top
Rest Interval: 0 seconds
B2) Decline reverse crunch
Sets: 2
Reps: 10
Rep Speed: 3 seconds down, one second up
Rest Interval: 60 seconds

The decline reverse crunch is performed on a slant board or a Swiss ball where you raise your legs up towards your face.

Day 2
A1) Push press
Sets: 3
Reps: 10
Rep Speed: 3 seconds down, explode up
Rest Interval: 0 seconds
The push press is a shoulder press that utilizes the entire body. Start by standing, with a shoulder-width grip and the barbell resting on anterior delts. Squat one-fourth of the way down to initiate the momentum. Next, press the bar straight over the head to a soft lockout while exploding up on to the toes. Finish by lowering the weight to your shoulders.


A2) Walking lunge with dumbbells
Sets: 3
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds
A walking lunge looks like a regular lunge except instead of stepping back to the starting position, you step forward with the back leg. You’ll end up walking across the floor 20 to 30 feet.


A3) Dip
Sets: 3
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds


A4) Bent over barbell row
Sets: 3
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 120 seconds


B) Twisting crunches on Swiss ball or hanging leg raises with twist
Sets: 3
Reps: 10
Rep Speed: Hold 3 seconds at the top
Rest Interval: 60 seconds

WEEK TWO
Same as above. Increase sets to four in the "A" series and three in the "B" series.


WEEK THREE
Day one and two are again to be repeated twice per week. As an alternate schedule, the lactic acid interval training can be performed on the morning of your off days before your first meal.


Day 1 — AM (morning workout)
A1) Chin ups, supinated
Sets: 4
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds


A2) Squat
Sets: 4
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds


A3) Push-up
Sets: 4
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds


A4) Deadlifts
Sets: 4
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 90 seconds


B1) Hanging leg raises
Sets: 3
Reps: 10
Rep Speed: Hold 3 seconds at the top
Rest Interval: 0 seconds
B2) Decline reverse crunch
Sets: 3
Reps: 10
Rep Speed: 3 seconds down, one second up
Rest Interval: 30 seconds


Day 1 — PM
Perform six "sets" of rope jumping for 60 seconds each set. Rest 180 seconds between sets.


Day 2 — AM
A1) Push press
Sets: 4
Reps: 10
Rep Speed: 3 seconds down, explode up
Rest Interval: 0 seconds


A2) Walking dumbbell lunge
Sets: 4
Reps: 10
Rep Speed: 3 seconds up,1 second down
Rest Interval: 0 seconds


A3) Dips
Sets: 4
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 0 seconds


A4) Bent over barbell row
Sets: 4
Reps: 10
Rep Speed: 3 seconds up, 1 second down
Rest Interval: 90 seconds


B) Twisting crunches on Swiss Ball or hanging leg raises with twist
Sets: 4
Reps: 10
Rep Speed: Hold 3 seconds at the top
Rest Interval: 30 seconds


Day 2 - PM
Perform six "sets" on the rowing ergometer (or jump rope again) for 60 seconds each set. Rest for 180 seconds between each set.

Supercharging the Program
Here are a few tips to get the best results from this program:
• This type of training is best adopted after the completion of a strength phase and would then meet the intensity-to-volume periodization model.
• Fat-loss products containing yohimbine (like Biotest MD6) may help target lower-body fat cells and bolsters results.
• If it fits your schedule better, you can switch the AM and PM workouts.
• The anabolic shock of this GH phase is so intense that many athletes gain five to eight pounds of lean mass while concurrently shedding an equal amount of fat mass, but this depends largely on nutritional factors. If your goals are weight and fat loss then make the appropriate caloric cuts. The net result is a massive lactic-acid meltdown.
• While the program can be repeated, it’s best not to do it — at least not without changing the movements — for more than 6 weeks.


So how’s that sound? An end to stalled-out diets and boring, excessive cardio. Get ready to experience what "feel the burn" really means! This workout is no joke, its one of the hardest workouts I have ever done. Use the watch for your rest periods and dont tell me its easy untill you are supersetting 315 squats and 315 deadlifts in this baby!