Table 1. Workout schematic for weeks 1-8.
Weeks 1-4 (no dietary intervention) Weeks 5-8 (with dietary intervention)
Day 1 (sets*target reps) Day 2 Day 3 Day 1 Day 2 Day 3 Day 4
Bench PressWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
Cable Cross-OverWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
Incline Bench PressWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
Bench PressWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
Incline DB PressWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
DB FliesWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
Skull CrushersWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
Triceps PushdownWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
Seated Calf RaisesWeek 1&2: 2*25-30
Week 3: 3*15-20
Week 4: 4*10-14
Skull CrushersWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
Triceps PushdownWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
Preacher CurlsWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
Russian TwistsWeek 1&2: 3*20-30
Week 3: 3*15-20
Week 4: 4*10-14
Bent-over Rear Lateral RaisesWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
DB Bent Over RowWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
1-Arm High Cable CurlWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
Wide-grip Pull-DownWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
Seated Cable RowsWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
Front RaisesWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
1-Arm Cable CurlsWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
Hip-thrustersWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
Barbell CurlWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
DeadliftWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
Straight Arm Pull-DownWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
Barbell CurlWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
SquatWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
1-Arm Cable Lateral RaisesWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
Knee RaisesWeek 1&2: 3*25-30
Week 3: 3*25-30
Week 4: 3*25-30
SquatWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
PlankWeek 1&2: 3*1 min
Week 3: 3*1 min
Week 4: 3*1 min
Hip-thrustersWeek 1&2: 3*12-15
Week 3: 3*9-11
Week 4: 4*6-8
Lying Leg CurlsWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
Lat PulldownWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
DeadliftWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
Cable RotationsWeek 1&2: 3*20-30
Week 3: 3*15-20
Week 4: 4*10-14
Lying Leg CurlsWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
Leg Press Calf RaisesWeek 1&2: 2*25-30
Week 3: 3*15-20
Week 4: 4*10-14
Russian TwistsWeek 1&2: 3*20-30
Week 3: 3*15-20
Week 4: 4*10-14
V-UpsWeek 1&2: 3*12-15
Week 3: 3*9-11
Week 4: 4*6-8
Knee TucksWeek 1&2: 3*25-30
Week 3: 3*25-30
Week 4: 3*25-30
Reverse Grip PulldownWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
Seated Leg CurlsWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
DB Shoulder PressWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
Weighted CrunchesWeek 1&2: 3*15-19
Week 3: 3*15-20
Week 4: 4*6-8
Weighted CrunchesWeek 1&2: 3*25-30
Week 3: 3*15-20
Week 4: 4*6-8
DB Shoulder PressWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
3-way Calf RaisesWeek 1&2: 3*25-30
Week 3: 3*15-20
Week 4: 4*6-8
Oblique CrunchesWeek 1&2: 3*20-30
Week 3: 3*15-20
Week 4: 4*10-14
1-Arm Cable FrontWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
Machine chest fliesWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
Standing Pull-DownWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
DB Lateral RaiseWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
Standing Calf RaisesWeek 1&2: 2*25-30
Week 3: 3*15-20
Week 4: 4*10-14
DB Upright RowsWeek 1&2: 2*12-15
Week 3: 3*9-11
Week 4: 4*6-8
DB, dumbbell