Cutting Guide [PDF]

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12 WEEK PLAN  5 DAY SPLIT TRAINING PROGRAMME

 COMPLETE GUIDE TO TEMPO

COMPLETE

GUIDE TO CUTTING  FULL DAILY DIET PLAN  12 WEEK PLAN TO GET CUT!

CONTENTS 3

Resistance Training And Cardio

4

12-Week Workout Plan

73

Footnote For Workout Section

74

Tempo: An In-Depth Explanation

75

Full Diet: 7-Day Carb Cycle

80

Footnote For Diet Section

81

Recommended Portion Sizes

ABOUT HARRISON TWINS The Harrison twins are International Fitness models and Online Coaches. They have been training for a number of years now and have a vast amount of knowledge on diet and training and how to get the best possible results for their clients. They’ve been featured in fitness magazines, celebrity magazines, national newspapers and websites across the globe for their identical physiques and their uniqueness within the fitness and health industry.

OWEN

Subscribe to our YouTube Channel .com/harrisontwinsworkout

LEWIS

0 AND CARDIO

RESISTANCE TRAINING

Thank you for purchasing our latest Guide to Cutting. In this guide you will, if you have already purchased our first edition, notice changes to the workout section that aim to again promote growth in muscle tissue and reduce fat stores. Whilst the last four weeks of the programme are almost the same as Volume I – however slightly more intense in places – the first 8 weeks are changed noticeably: different rep-ranges, exercises and supersets are used to aid you in achieving your goals. Regarding the diet section of our guide, this remains the same, as this diet – according to the vast amounts of feedback received from our online clients – proves to achieve excellent results alongside a workout programme like this one. It is important to train resistance when cutting (for women too) and this is commonly perceived incorrectly; many people think that cutting is all about cardio exercises. What we are trying to do is create a state of controlled catabolism in order to cut, which means that we are, in essence, breaking down more energy than we are producing. In order to do this, we need to cause our energy expenditure to be far above baseline for hours post-exercise. That feeling of your muscles aching, does that come from resistance training or cardio? Although you will feel it from both, you will for sure feel it more post weight training. This feeling means that your muscles are damaged, and obviously your body is working hard to recover and regain homeostasis. Essentially then, when you are feeling this, it means that your energy expenditure is above baseline – so you are burning more calories than at rest. Hence this programme includes lots of resistance training, all based on tempo – which is also massively important for the development of muscles and strength (tempo is explained in depth on page 74). In relation to the cardio used, it will be based upon sprint training. Reasons why? As stated above, it means that you will be burning more calories after exercise than if you did a long stint of continuous running or equivalent. Another reason: could you perform 600m of sprinting at 100m pace? No, you couldn’t. Nobody can, it’s impossible. If you broke that down, though, into 10 sprints of 60m with relevant rest periods, then you could. Therefore you are working at an overall higher intensity, which means you will use more carbohydrates as energy, and more fat as an absolute value. Now that’s out of the way, we can press onto your programme.

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2 WORKOUT PLAN 12-WEEK

Key points within the 12-week plan: 5 day split training programme; Some exercises in some weeks will consist of GVT (10 sets of 10).

Weeks 1-4

Weeks 5-8

Weeks 9-12

Monday

Chest and triceps

Monday

Chest and triceps

Monday

Chest and triceps

Tuesday

Legs

Tuesday

Legs

Tuesday

Legs

Wednesday

Back and biceps

Wednesday

Back and biceps

Wednesday

Back and biceps

Thursday

Rest

Thursday

Rest

Thursday

Rest

Friday

Shoulders

Friday

Shoulders

Friday

Shoulders

Saturday

Abs

Saturday

GVT abs

Saturday

Abs

Sunday

Rest

Sunday

Rest

Sunday

Rest

Tempo explained (in depth explanation on page 74) As this programme will have tempo stated at all opportunities it is important that you know about your tempos. Essentially, your best gains in terms of strength, and therefore developed musculature, come from doing a slow negative (eccentric) muscle contraction. This is what we will employ during this programme, as it will provide the best gains, specifically aiding the development of your fast twitch type IIB fibres (with these fibres having the greatest potential to grow, activating these is key to cutting and bulking alike). Also, where appropriate and where safe, we will employ the use of a 1 second isometric pause, which will ensure that you lose any elastic energy, and therefore further develop your strength and musculature.

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HARRISONTWINS.COM

Continued

CHEST AND TRICEPS WEEK 1 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Incline Dumbbell Press

3

2:0:2

15-20

90

Wide-Arm Press Ups

3

2:0:2

15-20

90

Seated Chest Press

4

3:0:X

9-12 (Failure)

150

Flat Dumbbell Press

4

3:0:X

15-20 (Failure)

150

Incline Dumbbell Press

4

4:1:X

9-12 (Failure)

120

High Cable Flies

5

3:0:X

15-20 (Failure)

150

Tricep Dips

4

2:0:X

Failure (Push for 20)

120

‘Skull Crushers’

3

2:0:X

9-12 (Failure)

180

Tricep Push-Downs

3

2:0:X

9-12 (Failure)

180

Warm Up

Chest

Triceps

5

HARRISONTWINS.COM

Continued

LEGS WEEK 1 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Leg Extensions

3

2:0:2

15-20

90

Squats

3

2:0:2

15-20

90

Squats

4

2:0:2

20 (Almost Failure)

120

Deadlifts

4

3:0:X

9-12 (Almost Failure)

180

Leg Extensions

4

4:1:X

9-12 (Failure)

Hamstring Curls

4

3:0:X

9-12 (Failure)

Seated Calf Raises (HEAVY) For Gastrocnemius Muscles

6

2:0:X

4

120

Seated Calf Raises (LIGHTER) For Soleus Muscles

5

2:0:X

20

90

 eg Press (DO NOT Lock L Knees)

3

3:0:X

20 (Almost Failure)

150

Warm Up Quads, Hamstrings, Glutelas, Calf Muscles SUPERSET

Calf Muscles

Quads, Hamstrings, Glutelas, Calf Muscles

6

None, Then 60 After Hamstrings Curls

HARRISONTWINS.COM

Continued

BACK AND BICEPS WEEK 1 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Wide Arm Lat Pull Downs

3

2:0:2

15-20

90

Narrow Lat Pull Downs

2

2:0:2

10

90

Narrow Lat Pull Downs

5

5:0:X

20-25 (Failure)

150

Bent Over Barbell Row

4

3:0:X

9-12 (Failure)

150

Wide-Grip Seated Cable Row

5

4:1:X

9-12 (Failure)

120

Single Arm-Row

4

3:1:X

15-18 (Failure)

150

EZ Bar Curls

5

5:1:X

Failure (Push for 10)

180

Alternate Hammer Curls

4

2:1:X

9-12 (Failure)

180

Warm Up

Back

Biceps

7

HARRISONTWINS.COM

Continued  REST DAY

SHOULDERS WEEK 1 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

4-6

Varied

15-20

90-120

Dumbbell Press

3

2:0:2

12-15

90-120

Military press

4

3:0:X

9-12 (Failure)

180

 lternate Hammer Curl A Then Press

3

4:1:X

9-12 (Per Arm) (Failure)

150

Seated Lateral Raise

4

4:0:X

9-12 (Failure)

120

Rear Deltoid Fly

4

3:0:X

9-12 (Failure)

150

Upright Row

4

4:0:X

12-15 (Failure)

150

Lateral And Forward Raises

Warm Up

Shoulders

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8

HARRISONTWINS.COM

Continued

ABS AND CARDIO WEEK 1 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

V Crunches On Bench

3

2:0:2

30-40

90

Sit Ups

3

2:0:2

30-40

90

Roman Chair Leg Raises (Bent Knees)

4

2:0:X

12-15 (Failure)

150

 ore Ball Oblique Crunches C (Each Side)

8

3:0:X

15-20 (Failure)

120

Decline Leg Raises

5

4:0:X

12-15 (Failure)

120

Hanging Leg Raises

5

3:1:2

9-12 (Failure)

150

Forward Facing Core Ball Crunches

6

3:1:2

Failure (Push for 20)

120

Warm Up

Abs

9

HARRISONTWINS.COM

Continued

CARDIO IF TRAINING IN GYM 6 minute warm up of increasing intensity. Stairmaster speed intervals for 25 minutes: 100 secs low intensity, 100 secs high intensity for 25 minutes. Cool down. If no stair master is available, the treadmill is the next best option. If you suffer with any condition that limits your capacity to perform these exercises, then use an alternative, non partial weight-bearing exercise, such as the cross-trainer or rowing machine.

IF TRAINING ON TRACK/FIELD/PARK (BEST OPTION) 6 minute warm up of increasing intensity Sprint 20m; very slow jog back (VSJ). Sprint 40m; VSJ. Sprint 60m; VSJ. REST for 180 secs (include 20 standing squats within this time). REPEAT THE ABOVE AFTER 180 secs rest 3 x for complete beginner; 4 x for intermediate; 5 x for advanced. After the last 180 second rest all levels of learner complete 6 x 20m sprints with VSJ post sprint.

 REST DAY You should aim to place this cardio session into your routine at least once more than prescribed; this can be done on any day when you have time.

10

HARRISONTWINS.COM

Continued

CHEST AND TRICEPS WEEK 2 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Incline Dumbbell Press

3

2:0:2

15-20

90

Wide-Arm Press Ups

3

2:0:2

15-20

90

Seated Chest Press

4

3:0:X

9-12 (Failure)

150

Flat Dumbbell Press

4

3:0:X

15-20 (Failure)

150

Incline Dumbbell Press

4

4:1:X

9-12 (Failure)

120

High Cable Flies

5

3:0:X

15-20 (Failure)

150

Tricep Dips

4

2:0:X

Failure (Push for 20)

120

‘Skull Crushers’

3

2:0:X

9-12 (Failure)

180

Tricep Push-Downs

3

2:0:X

9-12 (Failure)

180

Warm Up

Chest

Triceps

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11

HARRISONTWINS.COM

Continued

LEGS WEEK 2 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Leg Extensions

3

2:0:2

15-20

90

Squats

3

2:0:2

15-20

90

Squats

4

2:0:2

20 (Almost Failure)

120

Deadlifts

4

3:0:X

9-12 (Almost Failure)

180

Leg Extensions

4

4:1:X

9-12 (Failure)

Hamstring Curls

4

3:0:X

9-12 (Failure)

Seated Calf Raises (HEAVY) For Gastrocnemius Muscles

6

2:0:X

4

120

Seated Calf Raises (LIGHTER) For Soleus Muscles

5

2:0:X

20

90

 eg Press (DO NOT LOCK L KNEES)

3

3:0:X

20 (Almost Failure)

150

Warm Up Quads, Hamstrings, Glutelas, Calf Muscles SUPERSET

Calf Muscles

Quads, Hamstrings, Glutelas, Calf Muscles

12

None, Then 60 After Hamstrings Curls

HARRISONTWINS.COM

Continued

BACK AND BICEPS WEEK 2 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Wide Arm Lat Pull Downs

3

2:0:2

15-20

90

Narrow Lat Pull Downs

2

2:0:2

10

90

Narrow Lat Pull Downs

5

5:0:X

20-25 (Failure)

150

Bent Over Barbell Row

4

3:0:X

9-12 (Failure)

150

Wide-Grip Seated Cable Row

5

4:1:X

9-12 (Failure)

120

Single Arm-Row

4

3:1:X

15-18 (Failure)

150

EZ Bar Curls

5

5:1:X

Failure (Push for 10)

180

Alternate Hammer Curls

4

2:1:X

9-12 (Failure)

180

Warm Up

Back

Biceps

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13

HARRISONTWINS.COM

Continued  REST DAY

SHOULDERS WEEK 2 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

4-6

Varied

15-20

90-120

Dumbbell Press

3

2:0:2

12-15

90-120

Military Press

4

3:0:X

9-12 (Failure)

180

 lternate Hammer Curl A Then Press

3

4:1:X

9-12 (Per Arm) (Failure)

150

Seated Lateral Raise

4

4:0:X

9-12 (Failure)

120

Rear Deltoid Fly

4

3:0:X

9-12 (Failure)

150

Upright Row

4

4:0:X

12-15 (Failure)

150

Lateral And Forward Raises

Warm Up

Shoulders

14

HARRISONTWINS.COM

Continued

ABS AND CARDIO WEEK 2 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

V Crunches On Bench

3

2:0:2

30-40

90

Sit Ups

3

2:0:2

30-40

90

Roman Chair Leg Raises (Bent Knees)

4

2:0:X

12-15 (Failure)

150

 ore Ball Oblique Crunches C (Each Side)

8

3:0:X

15-20 (Failure)

120

Decline Leg Raises

5

4:0:X

12-15 (Failure)

120

Hanging Leg Raises

5

3:1:2

9-12 (Failure)

150

Forward Facing Core Ball Crunches

6

3:1:2

Failure (Push for 20)

120

Warm Up

Abs

15

HARRISONTWINS.COM

Continued

CARDIO IF TRAINING IN GYM 6 minute warm up of increasing intensity. Stairmaster speed intervals for 25 minutes: 100 secs low intensity, 100 secs high intensity for 25 minutes. Cool down. If no stair master is available, the treadmill is the next best option. If you suffer with any condition that limits your capacity to perform these exercises, then use an alternative, non partial weight-bearing exercise, such as the cross-trainer or rowing machine.

IF TRAINING ON TRACK/FIELD/PARK (BEST OPTION) 6 minute warm up of increasing intensity Sprint 20m; very slow jog back (VSJ). Sprint 40m; VSJ. Sprint 60m; VSJ. REST for 180 secs (include 20 standing squats within this time). REPEAT THE ABOVE AFTER 180 secs rest 3 x for complete beginner; 4 x for intermediate; 5 x for advanced. After the last 180 second rest all levels of learner complete 6 x 20m sprints with VSJ post sprint.

 REST DAY You should aim to place this cardio session into your routine at least once more than prescribed; this can be done on any day when you have time.

16

HARRISONTWINS.COM

Continued

CHEST AND TRICEPS WEEK 3 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Incline Dumbbell Press

3

2:0:2

15-20

90

Wide-Arm Press Ups

3

2:0:2

15-20

90

Seated Chest Press

4

3:0:X

9-12 (Failure)

150

Flat Dumbbell Press

4

3:0:X

15-20 (Failure)

150

Incline Dumbbell Press

4

4:1:X

9-12 (Failure)

120

High Cable Flies

5

3:0:X

15-20 (Failure)

150

Tricep Dips

4

2:0:X

Failure (Push for 20)

120

‘Skull Crushers’

3

2:0:X

9-12 (Failure)

180

Tricep Push-Downs

3

2:0:X

9-12 (Failure)

180

Warm Up

Chest

Triceps

17

HARRISONTWINS.COM

Continued

LEGS WEEK 3 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Leg Extensions

3

2:0:2

15-20

90

Squats

3

2:0:2

15-20

90

Squats

4

2:0:2

20 (Almost Failure)

120

Deadlifts

4

3:0:X

9-12 (Almost Failure)

180

Leg Extensions

4

4:1:X

9-12 (Failure)

Hamstring Curls

4

3:0:X

9-12 (Failure)

Seated Calf Raises (HEAVY) For Gastrocnemius Muscles

6

2:0:X

4

120

Seated Calf Raises (LIGHTER) For Soleus Muscles

5

2:0:X

20

90

 eg Press (DO NOT Lock L Knees)

3

3:0:X

20 (Almost Failure)

150

Warm Up Quads, Hamstrings, Glutelas, Calf Muscles SUPERSET

Calf Muscles

Quads, Hamstrings, Glutelas, Calf Muscles

18

None, Then 60 After Hamstrings Curls

HARRISONTWINS.COM

Continued

BACK AND BICEPS WEEK 3 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Wide Arm Lat Pull Downs

3

2:0:2

15-20

90

Narrow Lat Pull Downs

2

2:0:2

10

90

Narrow Lat Pull Downs

5

5:0:X

20-25 (Failure)

150

Bent Over Barbell Row

4

3:0:X

9-12 (Failure)

150

Wide-Grip Seated Cable Row

5

4:1:X

9-12 (Failure)

120

Single Arm-Row

4

3:1:X

15-18 (Failure)

150

EZ Bar Curls

5

5:1:X

Failure (Push for 10)

180

Alternate Hammer Curls

4

2:1:X

9-12 (Failure)

180

Warm Up

Back

Biceps

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19

HARRISONTWINS.COM

Continued  REST DAY

SHOULDERS WEEK 3 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

4-6

Varied

15-20

90-120

Dumbbell Press

3

2:0:2

12-15

90-120

Military Press

4

3:0:X

9-12 (Failure)

180

 lternate Hammer Curl A Then Press

3

4:1:X

9-12 (Per Arm) (Failure)

150

Seated Lateral Raise

4

4:0:X

9-12 (Failure)

120

Rear Deltoid Fly

4

3:0:X

9-12 (Failure)

150

Upright Row

4

4:0:X

12-15 (Failure)

150

Lateral And Forward Raises

Warm Up

Shoulders

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20

HARRISONTWINS.COM

Continued

ABS AND CARDIO WEEK 3 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

V Crunches On Bench

3

2:0:2

30-40

90

Sit Ups

3

2:0:2

30-40

90

Roman Chair Leg Raises (Bent Knees)

4

2:0:X

12-15 (Failure)

150

 ore Ball Oblique Crunches C (Each Side)

8

3:0:X

15-20 (Failure)

120

Decline Leg Raises

5

4:0:X

12-15 (Failure)

120

Hanging Leg Raises

5

3:1:2

9-12 (Failure)

150

Forward Facing Core Ball Crunches

6

3:1:2

Failure (Push for 20)

120

Warm Up

Abs

21

HARRISONTWINS.COM

Continued

CARDIO IF TRAINING IN GYM 6 minute warm up of increasing intensity. Stairmaster speed intervals for 25 minutes: 100 secs low intensity, 100 secs high intensity for 25 minutes. Cool down. If no stair master is available, the treadmill is the next best option. If you suffer with any condition that limits your capacity to perform these exercises, then use an alternative, non partial weight-bearing exercise, such as the cross-trainer or rowing machine.

IF TRAINING ON TRACK/FIELD/PARK (BEST OPTION) 6 minute warm up of increasing intensity Sprint 20m; very slow jog back (VSJ). Sprint 40m; VSJ. Sprint 60m; VSJ. REST for 180 secs (include 20 standing squats within this time). REPEAT THE ABOVE AFTER 180 secs rest 3 x for complete beginner; 4 x for intermediate; 5 x for advanced. After the last 180 second rest all levels of learner complete 6 x 20m sprints with VSJ post sprint.

 REST DAY You should aim to place this cardio session into your routine at least once more than prescribed; this can be done on any day when you have time.

Continued

CHEST AND TRICEPS WEEK 4 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Incline Dumbbell Press

3

2:0:2

15-20

90

Narrow Press Ups

2

2:0:2

15-20

90

Incline Dumbbell Press

4

3:0:X

6-8 (Failure)

High Cable Fly

4

3:0:X

18-20 (Failure)

None, Then 180 After Fly

Flat Dumbbell Fly

3

4:0:X

15-20 (Failure)

120

Flat Dumbbell Press

4

4:1:X

6-8 (Failure)

Dumbbell Pull-Overs

4

3:0:X

18-20 (Failure)

Tricep Dips

4

2:0:X

Failure (Push for 20)

120

‘Skull Crushers’

3

2:0:X

9-12

180

Warm Up

 hest C SUPERSET 1 Chest Chest SUPERSET 2

None, Then 180 After Fly

Triceps

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23

HARRISONTWINS.COM

Continued

LEGS WEEK 4 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Leg Extensions

3

2:0:2

15-20

90

Squats

3

2:0:2

15-20

90

Squats

5

2:0:2

18-20 (Almost Failure)

Stiff Leg Deadlifts

5

3:0:X

9-12 (Failure)

 eg Press (DO NOT Lock L Knees)

4

3:0:X

9-12 (Failure)

Hamstring Curls

4

3:0:X

9-12 (Failure)

Walking lunges

4

3:0:X

24 Steps

Sissi Squats

4

2:0:X

20-25 (Failure)

Seated Calf Raises (HEAVY) For Gastrocnemius Muscles

6

2:0:X

4

120

Seated Calf Raises (LIGHTER) For Soleus Muscles

5

2:0:X

20

90

Warm Up Quads, Hamstrings, Glutelas, Calf Muscles SUPERSET 1 Quads, Hamstrings, Glutelas, Calf Muscles SUPERSET 2 Quads, Hamstrings, Glutelas, Calf Muscles SUPERSET 3

Calf Muscles

24

None, Then 90 After Stiff Leg Deadlifts

None, Then 60 After Hamstring Curls

None, then 150 after Sissi squats

HARRISONTWINS.COM

2

Continued

25

BACK AND BICEPS WEEK 4 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Wide Arm Lat Pull Downs

3

2:0:2

15-20

90

Wide Arm Pull Ups

2

2:0:2

10

90

Narrow Lat Pull Downs

10

5:0:X

10 (Failure)

90

Wide Arm Lat Pull Downs

4

3:0:X

9-12 (Failure)

150

Bent Over T-Bar Row

10

4:1:X

10 (Failure)

90

Single Arm-Row

4

3:1:X

9-12 (Failure)

150

Wide Arm Lat Push Downs

5

3:0:X

9-12 (Failure)

120

EZ Bar Curls

5

5:1:X

Failure (Push for 10)

180

Preacher Curls

4

2:1:X

9-12 (Failure)

180

Warm Up

Back

Biceps

HARRISONTWINS.COM

Continued  REST DAY

SHOULDERS WEEK 4 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

4-6

Varied

15-20

90-120

Dumbbell Press

3

2:0:2

12-15

90-120

Dumbbell Press

4

3:0:X

9-12 (Failure)

Seated Lateral Raise

3

4:1:X

9-12 (Failure)

Seated Lateral Raise

4

4:0:X

9-12 (Failure)

Military Press

4

3:0:X

9-12 (Failure)

None, Then 120 After Rear Deltoid Fly

Arnold Press

4

4:0:X

12-15 (Failure)

150

Lateral And Forward Raises

Warm Up

 houlders S SUPERSET 1

Shoulders SUPERSET 2 Shoulders

None, Then 150 After Lateral Raises

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26

HARRISONTWINS.COM

Continued

ABS AND CARDIO WEEK 4 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

V Crunches On Bench

3

2:0:2

30-40

90

Sit Ups

3

2:0:2

30-40

90

Roman Chair Leg Raises (Bent Knees)

4

2:0:X

12-15 (Failure)

150

 ore Ball Oblique Crunches C (Each Side)

8

3:0:X

15-20 (Failure)

120

Decline Leg Raises

5

4:0:X

12-15 (Failure)

120

Hanging Leg Raises

5

3:1:2

9-12 (Failure)

150

Forward Facing Core Ball Crunches

6

3:1:2

Failure (Push for 20)

120

Warm Up

Abs

27

HARRISONTWINS.COM

Continued

CARDIO IF TRAINING IN GYM 6 minute warm up of increasing intensity. Stairmaster speed intervals for 25 minutes: 100 secs low intensity, 100 secs high intensity for 25 minutes. Cool down. If no stair master is available, the treadmill is the next best option. If you suffer with any condition that limits your capacity to perform these exercises, then use an alternative, non partial weight-bearing exercise, such as the cross-trainer or rowing machine.

IF TRAINING ON TRACK/FIELD/PARK (BEST OPTION) 6 minute warm up of increasing intensity Sprint 20m; very slow jog back (VSJ). Sprint 40m; VSJ. Sprint 60m; VSJ. REST for 180 secs (include 20 standing squats within this time). REPEAT THE ABOVE AFTER 180 secs rest 3 x for complete beginner; 4 x for intermediate; 5 x for advanced. After the last 180 second rest all levels of learner complete 6 x 20m sprints with VSJ post sprint.

 REST DAY You should aim to place this cardio session into your routine at least once more than prescribed; this can be done on any day when you have time.

28

HARRISONTWINS.COM

Continued

CHEST AND TRICEPS WEEK 5 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Incline Dumbbell Press

3

2:0:2

15-20

90

Narrow Press Ups

2

2:0:2

15-20

90

Incline Dumbbell Press

4

3:0:X

6-8 (Failure)

High Cable Fly

4

3:0:X

18-20 (Failure)

None, Then 180 After Fly

Flat Dumbbell Fly

3

4:0:X

15-20 (Failure)

120

Flat Dumbbell Press

4

4:1:X

6-8 (Failure)

Dumbbell Pull-Overs

4

3:0:X

18-20 (Failure)

Tricep Dips

4

2:0:X

Failure (Push for 20)

120

‘Skull Crushers’

3

2:0:X

9-12

180

Warm Up

 hest C SUPERSET 1 Chest Chest SUPERSET 2

None, Then 180 After Fly

Triceps

29

HARRISONTWINS.COM

Continued

30

LEGS WEEK 5 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Leg Extensions

3

2:0:2

15-20

90

Squats

3

2:0:2

15-20

90

Squats

5

2:0:2

18-20 (Almost Failure)

Stiff Leg Deadlifts

5

3:0:X

9-12 (Failure)

 eg Press (DO NOT Lock L Knees)

4

3:0:X

9-12 (Failure)

Hamstring Curls

4

3:0:X

9-12 (Failure)

Walking lunges

4

3:0:X

24 Steps

Sissi Squats

4

2:0:X

20-25 (Failure)

Seated Calf Raises (HEAVY) For Gastrocnemius Muscles

6

2:0:X

4

120

Seated Calf Raises (LIGHTER) For Soleus Muscles

5

2:0:X

20

90

Warm Up Quads, Hamstrings, Glutelas, Calf Muscles SUPERSET 1 Quads, Hamstrings, Glutelas, Calf Muscles SUPERSET 2 Quads, Hamstrings, Glutelas, Calf Muscles SUPERSET 3

Calf Muscles

None, Then 90 After Stiff Leg Deadlifts

None, Then 60 After Hamstring Curls

None, then 150 after Sissi squats

HARRISONTWINS.COM

Continued

** I  nsert 20-40 reps of abs (any exercise from abs routine) in between every set **

BACK AND BICEPS WEEK 5 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Wide Arm Lat Pull Downs

3

2:0:2

15-20

90

Wide Arm Pull Ups

2

2:0:2

10

90

Narrow Lat Pull Downs

10

5:0:X

10 (Failure)

90

Wide Arm Lat Pull Downs

4

3:0:X

9-12 (Failure)

150

Bent Over T-Bar Row

10

4:1:X

10 (Failure)

90

Single Arm-Row

4

3:1:X

9-12 (Failure)

150

Wide Arm Lat Push Downs

5

3:0:X

9-12 (Failure)

120

EZ Bar Curls

5

5:1:X

Failure (Push for 10)

180

Preacher Curls

4

2:1:X

9-12 (Failure)

180

Warm Up

Back

Biceps

 REST DAY

31

HARRISONTWINS.COM

Continued

** Insert 20-40 reps of abs (any exercise from abs routine) in between every set **

SHOULDERS WEEK 5 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

4-6

Varied

15-20

90-120

Dumbbell Press

3

2:0:2

12-15

90-120

Dumbbell Press

4

3:0:X

9-12 (Failure)

Seated Lateral Raise

3

4:1:X

9-12 (Failure)

Seated Lateral Raise

4

4:0:X

9-12 (Failure)

Military Press

4

3:0:X

9-12 (Failure)

None, Then 120 After Rear Deltoid Fly

Arnold Press

4

4:0:X

12-15 (Failure)

150

Lateral And Forward Raises

Warm Up

 houlders S SUPERSET 1

Shoulders SUPERSET 2 Shoulders

None, Then 150 After Lateral Raises

Don’t forget to Subscribe to our YouTube Channel .com/harrisontwinsworkout

32

HARRISONTWINS.COM

Continued

ABS AND CARDIO WEEK 5 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

V Crunches On Bench

3

2:0:2

30-40

90

Sit Ups

3

2:0:2

30-40

90

Roman Chair Leg Raises (Bent Knees)

4

2:0:X

12-15 (Failure)

150

 ore Ball Oblique Crunches C (Each Side)

8

3:0:X

15-20 (Failure)

120

Decline Leg Raises

5

4:0:X

12-15 (Failure)

120

Hanging Leg Raises

5

3:1:2

9-12 (Failure)

150

Forward Facing Core Ball Crunches

6

3:1:2

Failure (Push for 20)

120

Warm Up

Abs

33

HARRISONTWINS.COM

Continued

CARDIO IF TRAINING IN GYM 6 minute warm up of increasing intensity. Stairmaster speed intervals for 25 minutes: 100 secs low intensity, 100 secs high intensity for 25 minutes. Cool down. If no stair master is available, the treadmill is the next best option. If you suffer with any condition that limits your capacity to perform these exercises, then use an alternative, non partial weight-bearing exercise, such as the cross-trainer or rowing machine.

IF TRAINING ON TRACK/FIELD/PARK (BEST OPTION) 6 minute warm up of increasing intensity Sprint 20m; very slow jog back (VSJ). Sprint 40m; VSJ. Sprint 60m; VSJ. REST for 180 secs (include 20 standing squats within this time). REPEAT THE ABOVE AFTER 180 secs rest 3 x for complete beginner; 4 x for intermediate; 5 x for advanced. After the last 180 second rest all levels of learner complete 6 x 20m sprints with VSJ post sprint.

 REST DAY You should aim to place this cardio session into your routine at least once more than prescribed; this can be done on any day when you have time.

34

HARRISONTWINS.COM

Continued

CHEST AND TRICEPS WEEK 6 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Incline Dumbbell Press

3

2:0:2

15-20

90

Narrow Press Ups

2

2:0:2

15-20

90

Incline Dumbbell Press

4

3:0:X

6-8 (Failure)

High Cable Fly

4

3:0:X

18-20 (Failure)

None, Then 180 After Fly

Flat Dumbbell Fly

3

4:0:X

15-20 (Failure)

120

Flat Dumbbell Press

4

4:1:X

6-8 (Failure)

Dumbbell Pull-Overs

4

3:0:X

18-20 (Failure)

Tricep Dips

4

2:0:X

Failure (Push for 20)

120

‘Skull Crushers’

3

2:0:X

9-12

180

Warm Up

 hest C SUPERSET 1 Chest Chest SUPERSET 2

None, Then 180 After Fly

Triceps

35

HARRISONTWINS.COM

Continued

LEGS WEEK 6 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Leg Extensions

3

2:0:2

15-20

90

Squats

3

2:0:2

15-20

90

Squats

5

2:0:2

18-20 (Almost Failure)

Stiff Leg Deadlifts

5

3:0:X

9-12 (Failure)

Leg Press (DO NOT Lock Knees)

4

3:0:X

9-12 (Failure)

Hamstring Curls

4

3:0:X

9-12 (Failure)

Walking lunges

4

3:0:X

24 Steps

Sissi Squats

4

2:0:X

20-25 (Failure)

Seated Calf Raises (HEAVY) For Gastrocnemius Muscles

6

2:0:X

4

120

Seated Calf Raises (LIGHTER) For Soleus Muscles

5

2:0:X

20

90

Warm Up Quads, Hamstrings, Glutelas, Calf Muscles SUPERSET 1 Quads, Hamstrings, Glutelas, Calf Muscles SUPERSET 2 Quads, Hamstrings, Glutelas, Calf Muscles SUPERSET 3

Calf Muscles

36

None, Then 90 After Stiff Leg Deadlifts

None, Then 60 After Hamstring Curls

None, then 150 after Sissi squats

HARRISONTWINS.COM

Continued

** I  nsert 20-40 reps of abs (any exercise from abs routine) in between every set **

BACK AND BICEPS WEEK 6 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Wide Arm Lat Pull Downs

3

2:0:2

15-20

90

Wide Arm Pull Ups

2

2:0:2

10

90

Narrow Lat Pull Downs

10

5:0:X

10 (Failure)

90

Wide Arm Lat Pull Downs

4

3:0:X

9-12 (Failure)

150

Bent Over T-Bar Row

10

4:1:X

10 (Failure)

90

Single Arm-Row

4

3:1:X

9-12 (Failure)

150

Wide Arm Lat Push Downs

5

3:0:X

9-12 (Failure)

120

EZ Bar Curls

5

5:1:X

Failure (Push for 10)

180

Preacher Curls

4

2:1:X

9-12 (Failure)

180

Warm Up

Back

Biceps

 REST DAY

37

HARRISONTWINS.COM

Continued

** Insert 20-40 reps of abs (any exercise from abs routine) in between every set **

SHOULDERS WEEK 6 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

4-6

Varied

15-20

90-120

Dumbbell Press

3

2:0:2

12-15

90-120

Dumbbell Press

4

3:0:X

9-12 (Failure)

Seated Lateral Raise

3

4:1:X

9-12 (Failure)

Seated Lateral Raise

4

4:0:X

9-12 (Failure)

Military Press

4

3:0:X

9-12 (Failure)

None, Then 120 After Rear Deltoid Fly

Arnold Press

4

4:0:X

12-15 (Failure)

150

Lateral And Forward Raises

Warm Up

 houlders S SUPERSET 1

Shoulders SUPERSET 2 Shoulders

38

None, Then 150 After Lateral Raises

HARRISONTWINS.COM

Continued

ABS AND CARDIO WEEK 6 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

V Crunches On Bench

3

2:0:2

30-40

90

Sit Ups

3

2:0:2

30-40

90

Roman Chair Leg Raises (Bent Knees)

4

2:0:X

12-15 (Failure)

150

 ore Ball Oblique Crunches C (Each Side)

8

3:0:X

15-20 (Failure)

120

Decline Leg Raises

5

4:0:X

12-15 (Failure)

120

Hanging Leg Raises

5

3:1:2

9-12 (Failure)

150

Forward Facing Core Ball Crunches

6

3:1:2

Failure (Push for 20)

120

Warm Up

Abs

39

HARRISONTWINS.COM

Continued

CARDIO IF TRAINING IN GYM 6 minute warm up of increasing intensity. Stairmaster speed intervals for 25 minutes: 100 secs low intensity, 100 secs high intensity for 25 minutes. Cool down. If no stair master is available, the treadmill is the next best option. If you suffer with any condition that limits your capacity to perform these exercises, then use an alternative, non partial weight-bearing exercise, such as the cross-trainer or rowing machine.

IF TRAINING ON TRACK/FIELD/PARK (BEST OPTION) 6 minute warm up of increasing intensity Sprint 20m; very slow jog back (VSJ). Sprint 40m; VSJ. Sprint 60m; VSJ. REST for 180 secs (include 20 standing squats within this time). REPEAT THE ABOVE AFTER 180 secs rest 3 x for complete beginner; 4 x for intermediate; 5 x for advanced. After the last 180 second rest all levels of learner complete 6 x 20m sprints with VSJ post sprint.

 REST DAY You should aim to place this cardio session into your routine at least once more than prescribed; this can be done on any day when you have time.

40

HARRISONTWINS.COM

Continued

CHEST AND TRICEPS WEEK 7 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Incline Dumbbell Press

3

2:0:2

15-20

90

Narrow Press Ups

2

2:0:2

15-20

90

Incline Dumbbell Press

4

3:0:X

6-8 (Failure)

High Cable Fly

4

3:0:X

18-20 (Failure)

None, Then 180 After Fly

Flat Dumbbell Fly

3

4:0:X

15-20 (Failure)

120

Flat Dumbbell Press

4

4:1:X

6-8 (Failure)

Dumbbell Pull-Overs

4

3:0:X

18-20 (Failure)

Tricep Dips

4

2:0:X

Failure (Push for 20)

120

‘Skull Crushers’

3

2:0:X

9-12

180

Warm Up

 hest C SUPERSET 1 Chest Chest SUPERSET 2

None, Then 180 After Fly

Triceps

41

HARRISONTWINS.COM

Continued

LEGS WEEK 7 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Leg Extensions

3

2:0:2

15-20

90

Squats

3

2:0:2

15-20

90

Squats

5

2:0:2

18-20 (Almost Failure)

Stiff Leg Deadlifts

5

3:0:X

9-12 (Failure)

 eg Press (DO NOT Lock L Knees)

4

3:0:X

9-12 (Failure)

Hamstring Curls

4

3:0:X

9-12 (Failure)

Walking lunges

4

3:0:X

24 Steps

Sissi Squats

4

2:0:X

20-25 (Failure)

Seated Calf Raises (HEAVY) For Gastrocnemius Muscles

6

2:0:X

4

120

Seated Calf Raises (LIGHTER) For Soleus Muscles

5

2:0:X

20

90

Warm Up Quads, Hamstrings, Glutelas, Calf Muscles SUPERSET 1 Quads, Hamstrings, Glutelas, Calf Muscles SUPERSET 2 Quads, Hamstrings, Glutelas, Calf Muscles SUPERSET 3

Calf Muscles

42

None, Then 90 After Stiff Leg Deadlifts

None, Then 60 After Hamstring Curls

None, then 150 after Sissi squats

HARRISONTWINS.COM

4

Continued

43

** I  nsert 20-40 reps of abs (any exercise from abs routine) in between every set **

BACK AND BICEPS WEEK 7 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Wide Arm Lat Pull Downs

3

2:0:2

15-20

90

Wide Arm Pull Ups

2

2:0:2

10

90

Narrow Lat Pull Downs

10

5:0:X

10 (Failure)

90

Wide Arm Lat Pull Downs

4

3:0:X

9-12 (Failure)

150

Bent Over T-Bar Row

10

4:1:X

10 (Failure)

90

Single Arm-Row

4

3:1:X

9-12 (Failure)

150

Wide Arm Lat Push Downs

5

3:0:X

9-12 (Failure)

120

EZ Bar Curls

5

5:1:X

Failure (Push for 10)

180

Preacher Curls

4

2:1:X

9-12 (Failure)

180

Warm Up

Back

Biceps

 REST DAY

HARRISONTWINS.COM

Continued

** Insert 20-40 reps of abs (any exercise from abs routine) in between every set **

SHOULDERS WEEK 7 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

4-6

Varied

15-20

90-120

Dumbbell Press

3

2:0:2

12-15

90-120

Dumbbell Press

4

3:0:X

9-12 (Failure)

Seated Lateral Raise

3

4:1:X

9-12 (Failure)

Seated Lateral Raise

4

4:0:X

9-12 (Failure)

Military Press

4

3:0:X

9-12 (Failure)

None, Then 120 After Rear Deltoid Fly

Arnold Press

4

4:0:X

12-15 (Failure)

150

Lateral And Forward Raises

Warm Up

 houlders S SUPERSET 1

Shoulders SUPERSET 2 Shoulders

44

None, Then 150 After Lateral Raises

HARRISONTWINS.COM

Continued

ABS AND CARDIO WEEK 7 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

V Crunches On Bench

3

2:0:2

30-40

90

Sit Ups

3

2:0:2

30-40

90

Roman Chair Leg Raises (Bent Knees)

4

2:0:X

12-15 (Failure)

150

 ore Ball Oblique Crunches C (Each Side)

8

3:0:X

15-20 (Failure)

120

Decline Leg Raises

5

4:0:X

12-15 (Failure)

120

Hanging Leg Raises

5

3:1:2

9-12 (Failure)

150

Forward Facing Core Ball Crunches

6

3:1:2

Failure (Push for 20)

120

Warm Up

Abs

45

HARRISONTWINS.COM

Continued

CARDIO IF TRAINING IN GYM 6 minute warm up of increasing intensity. Stairmaster speed intervals for 25 minutes: 100 secs low intensity, 100 secs high intensity for 25 minutes. Cool down. If no stair master is available, the treadmill is the next best option. If you suffer with any condition that limits your capacity to perform these exercises, then use an alternative, non partial weight-bearing exercise, such as the cross-trainer or rowing machine.

IF TRAINING ON TRACK/FIELD/PARK (BEST OPTION) 6 minute warm up of increasing intensity Sprint 20m; very slow jog back (VSJ). Sprint 40m; VSJ. Sprint 60m; VSJ. REST for 180 secs (include 20 standing squats within this time). REPEAT THE ABOVE AFTER 180 secs rest 3 x for complete beginner; 4 x for intermediate; 5 x for advanced. After the last 180 second rest all levels of learner complete 6 x 20m sprints with VSJ post sprint.

 REST DAY You should aim to place this cardio session into your routine at least once more than prescribed; this can be done on any day when you have time.

46

HARRISONTWINS.COM

4

Continued

47

CHEST AND TRICEPS WEEK 8 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Incline Dumbbell Press

3

2:0:2

15-20

90

Narrow Press Ups

2

2:0:2

15-20

90

Incline Dumbbell Press

4

3:0:X

6-8 (Failure)

High Cable Fly

4

3:0:X

18-20 (Failure)

None, Then 180 After Fly

Flat Dumbbell Fly

3

4:0:X

15-20 (Failure)

120

Flat Dumbbell Press

4

4:1:X

6-8 (Failure)

Dumbbell Pull-Overs

4

3:0:X

18-20 (Failure)

Tricep Dips

4

2:0:X

Failure (Push for 20)

120

‘Skull Crushers’

3

2:0:X

9-12

180

Warm Up

 hest C SUPERSET 1 Chest Chest SUPERSET 2

None, Then 180 After Fly

Triceps

HARRISONTWINS.COM

Continued

LEGS WEEK 8 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Leg Extensions

3

2:0:2

15-20

90

Squats

3

2:0:2

15-20

90

Squats

5

2:0:2

18-20 (Almost Failure)

Stiff Leg Deadlifts

5

3:0:X

9-12 (Failure)

 eg Press (DO NOT Lock L Knees)

4

3:0:X

9-12 (Failure)

Hamstring Curls

4

3:0:X

9-12 (Failure)

Walking lunges

4

3:0:X

24 Steps

Sissi Squats

4

2:0:X

20-25 (Failure)

Seated Calf Raises (HEAVY) For Gastrocnemius Muscles

6

2:0:X

4

120

Seated Calf Raises (LIGHTER) For Soleus Muscles

5

2:0:X

20

90

Warm Up Quads, Hamstrings, Glutelas, Calf Muscles SUPERSET 1 Quads, Hamstrings, Glutelas, Calf Muscles SUPERSET 2 Quads, Hamstrings, Glutelas, Calf Muscles SUPERSET 3

Calf Muscles

48

None, Then 90 After Stiff Leg Deadlifts

None, Then 60 After Hamstring Curls

None, then 150 after Sissi squats

HARRISONTWINS.COM

4

Continued

49

** I  nsert 20-40 reps of abs (any exercise from abs routine) in between every set **

BACK AND BICEPS WEEK 8 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Wide Arm Lat Pull Downs

3

2:0:2

15-20

90

Wide Arm Pull Ups

2

2:0:2

10

90

Narrow Lat Pull Downs

10

5:0:X

10 (Failure)

90

Wide Arm Lat Pull Downs

4

3:0:X

9-12 (Failure)

150

Bent Over T-Bar Row

10

4:1:X

10 (Failure)

90

Single Arm-Row

4

3:1:X

9-12 (Failure)

150

Wide Arm Lat Push Downs

5

3:0:X

9-12 (Failure)

120

EZ Bar Curls

5

5:1:X

Failure (Push for 10)

180

Preacher Curls

4

2:1:X

9-12 (Failure)

180

Warm Up

Back

Biceps

 REST DAY

HARRISONTWINS.COM

Continued

** Insert 20-40 reps of abs (any exercise from abs routine) in between every set **

SHOULDERS WEEK 8 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

4-6

Varied

15-20

90-120

Dumbbell Press

3

2:0:2

12-15

90-120

Dumbbell Press

4

3:0:X

9-12 (Failure)

Seated Lateral Raise

3

4:1:X

9-12 (Failure)

Seated Lateral Raise

4

4:0:X

9-12 (Failure)

Military Press

4

3:0:X

9-12 (Failure)

None, Then 120 After Rear Deltoid Fly

Arnold Press

4

4:0:X

12-15 (Failure)

150

Lateral And Forward Raises

Warm Up

 houlders S SUPERSET 1

Shoulders SUPERSET 2 Shoulders

50

None, Then 150 After Lateral Raises

HARRISONTWINS.COM

Continued

ABS AND CARDIO WEEK 8 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

V Crunches On Bench

3

2:0:2

30-40

90

Sit Ups

3

2:0:2

30-40

90

Roman Chair Leg Raises (Bent Knees)

4

2:0:X

12-15 (Failure)

150

 ore Ball Oblique Crunches C (Each Side)

8

3:0:X

15-20 (Failure)

120

Decline Leg Raises

5

4:0:X

12-15 (Failure)

120

Hanging Leg Raises

5

3:1:2

9-12 (Failure)

150

Forward Facing Core Ball Crunches

6

3:1:2

Failure (Push for 20)

120

Warm Up

Abs

51

HARRISONTWINS.COM

Continued

CARDIO IF TRAINING IN GYM 6 minute warm up of increasing intensity. Stairmaster speed intervals for 25 minutes: 100 secs low intensity, 100 secs high intensity for 25 minutes. Cool down. If no stair master is available, the treadmill is the next best option. If you suffer with any condition that limits your capacity to perform these exercises, then use an alternative, non partial weight-bearing exercise, such as the cross-trainer or rowing machine.

IF TRAINING ON TRACK/FIELD/PARK (BEST OPTION) 6 minute warm up of increasing intensity Sprint 20m; very slow jog back (VSJ). Sprint 40m; VSJ. Sprint 60m; VSJ. REST for 180 secs (include 20 standing squats within this time). REPEAT THE ABOVE AFTER 180 secs rest 3 x for complete beginner; 4 x for intermediate; 5 x for advanced. After the last 180 second rest all levels of learner complete 6 x 20m sprints with VSJ post sprint.

 REST DAY You should aim to place this cardio session into your routine at least once more than prescribed; this can be done on any day when you have time.

52

HARRISONTWINS.COM

Continued

CHEST AND TRICEPS WEEK 9 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Incline Dumbbell Press

3

2:0:2

15-20

90

Narrow Press Ups

2

2:0:2

15-20

90

Incline Dumbbell Press

10

3:0:X

10 (Failure)

90

Flat Dumbbell Press

10

3:0:X

10 (Failure)

90

Seated Chest Press

10

4:1:X

9-12 (Failure)

Incline Dumbbell Fly

10

3:0:X

9-12 (Failure)

None, Then 180 After Fly

Tricep Dips

4

2:0:X

9-12 (Failure)

60

‘Skull Crushers’

4

2:0:X

9-12 (Failure)

90

Warm Up

Chest

Chest SUPERSET 1

Triceps

53

HARRISONTWINS.COM

Continued

LEGS WEEK 9 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Leg Extensions

3

2:0:2

15-20

90

Squats

3

2:0:2

15-20

90

Squats

4

2:0:2

9-12 (Almost Failure)

Hamstring Curls

4

3:0:X

9-12 (Failure)

 eg Press (DO NOT Lock L Knees)

4

3:0:X

9-12 (Failure)

Stiff Leg Dead Lifts

4

3:0:X

9-12 (Failure)

Leg Extensions

4

3:0:X

9-12 (Failure)

 ying Hamstring Curls L (LIGHT)

4

2:0:X

20-25 (Failure)

Seated Calf Raises (HEAVY) For Gastrocnemius Muscles

6

2:0:X

4

120

Seated Calf Raises (LIGHTER) For Soleus Muscles

5

2:0:X

20

90

Warm Up Quads, Hamstrings, Glutelas, Calf Muscles SUPERSET 1 Quads, Hamstrings, Glutelas, Calf Muscles SUPERSET 2 Quads, Hamstrings, Glutelas, Calf Muscles SUPERSET 3

Calf Muscles

54

None, Then 90 After Hamstring Curls

None, Then 60 After Stiff Legs

None, Then 60 After Lying Hamstring Curls

HARRISONTWINS.COM

Continued

** I  nsert 20-40 reps of abs (any exercise from abs routine) in between every set **

BACK AND BICEPS WEEK 9 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Wide Arm Lat Pull Downs

3

2:0:2

15-20

90

Wide Arm Pull Ups

2

2:0:2

10

90

Narrow Lat Pull Downs

10

4:0:X

10 (Failure)

90

Wide Arm Lat Pull Downs

10

3:0:X

10 (Failure)

90

Bent Over T-Bar Row

10

3:0:X

10 (Failure)

90

Single Arm-Row

4

3:0:X

9-12 (Failure)

150

Wide Arm Lat Push Downs

5

3:0:X

9-12 (Failure)

120

EZ Bar Curls

5

3:1:X

9-12 (Failure)

60

Lying Down Rope Curls

4

3:1:X

9-12 (Failure)

90

Warm Up

Back

Biceps

 REST DAY

55

HARRISONTWINS.COM

Continued

SHOULDERS WEEK 9 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

4-6

Varied

15-20

90-120

Dumbbell Press

3

2:0:2

12-15

90-120

Dumbbell Press

10

4:1:X

10 (Failure)

90

Barbell Press

3

4:1:X

9-12 (Failure)

120

Seated Lateral Raise

4

4:0:X

9-12 (Failure)

120

Rear Deltoid Fly

4

3:0:X

9-12 (Failure)

150

Arnold Press

10

4:0:X

10 (Failure)

120

Lateral And Forward Raises

Warm Up

Shoulders

CARDIO IF TRAINING ON TRACK/FIELD/PARK (ONLY REAL OPTION at this stage; it’s the final push) 6 minute warm up of increasing intensity Sprint 20m; very slow jog back (VSJ). Sprint 40m; VSJ. Sprint 60m; VSJ. REST for 180 secs (include 20 standing squats within this time). REPEAT THE ABOVE AFTER 180 secs rest 3 x for complete beginner; 4 x for intermediate; 5 x for advanced. After the last 180 second rest all levels of learner complete 6 x 20m sprints with VSJ post sprint.

56

HARRISONTWINS.COM

Continued

CARDIO AND ABS WEEK 9 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

V Crunches On Bench

3

2:0:2

30-40

90

Sit Ups

3

2:0:2

30-40

90

Roman Chair Leg Raises (Bent Knees)

4

2:0:X

12-15 (Failure)

150

 ore Ball Oblique Crunches C (Each Side)

8

3:0:X

15-20 (Failure)

120

Decline Leg Raises

5

4:0:X

12-15 (Failure)

120

Hanging Leg Raises

5

3:1:2

9-12 (Failure)

150

Forward Facing Core Ball Crunches

6

3:1:2

Failure (Push for 20)

120

Warm Up

Abs

 REST DAY You should aim to place this cardio session into your routine at least once more than prescribed; this can be done on any day when you have time.

57

HARRISONTWINS.COM

Continued

CHEST AND TRICEPS WEEK 10 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Incline Dumbbell Press

3

2:0:2

15-20

90

Narrow Press Ups

2

2:0:2

15-20

90

Incline Dumbbell Press

10

3:0:X

10 (Failure)

90

Flat Dumbbell Press

10

3:0:X

10 (Failure)

90

Seated Chest Press

10

4:1:X

9-12 (Failure)

Incline Dumbbell Fly

10

3:0:X

9-12 (Failure)

None, Then 180 After Fly

Tricep Dips

4

2:0:X

9-12 (Failure)

60

‘Skull Crushers’

4

2:0:X

9-12 (Failure)

90

Warm Up

Chest

Chest SUPERSET 1

Triceps

58

HARRISONTWINS.COM

Continued

LEGS WEEK 10 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Leg Extensions

3

2:0:2

15-20

90

Squats

3

2:0:2

15-20

90

Squats

4

2:0:2

9-12 (Almost Failure)

Hamstring Curls

4

3:0:X

9-12 (Failure)

 eg Press (DO NOT Lock L Knees)

4

3:0:X

9-12 (Failure)

Stiff Leg Dead Lifts

4

3:0:X

9-12 (Failure)

Leg Extensions

4

3:0:X

9-12 (Failure)

 ying Hamstring Curls L (LIGHT)

4

2:0:X

20-25 (Failure)

Seated Calf Raises (HEAVY) For Gastrocnemius Muscles

6

2:0:X

4

120

Seated Calf Raises (LIGHTER) For Soleus Muscles

5

2:0:X

20

90

Warm Up Quads, Hamstrings, Glutelas, Calf Muscles SUPERSET 1 Quads, Hamstrings, Glutelas, Calf Muscles SUPERSET 2 Quads, Hamstrings, Glutelas, Calf Muscles SUPERSET 3

Calf Muscles

59

None, Then 90 After Hamstring Curls

None, Then 60 After Stiff Legs

None, Then 60 After Lying Hamstring Curls

HARRISONTWINS.COM

Continued

** I  nsert 20-40 reps of abs (any exercise from abs routine) in between every set **

BACK AND BICEPS WEEK 10 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Wide Arm Lat Pull Downs

3

2:0:2

15-20

90

Wide Arm Pull Ups

2

2:0:2

10

90

Narrow Lat Pull Downs

10

4:0:X

10 (Failure)

90

Wide Arm Lat Pull Downs

10

3:0:X

10 (Failure)

90

Bent Over T-Bar Row

10

3:0:X

10 (Failure)

90

Single Arm-Row

4

3:0:X

9-12 (Failure)

150

Wide Arm Lat Push Downs

5

3:0:X

9-12 (Failure)

120

EZ Bar Curls

5

3:1:X

9-12 (Failure)

60

Lying Down Rope Curls

4

3:1:X

9-12 (Failure)

90

Warm Up

Back

Biceps

 REST DAY

60

HARRISONTWINS.COM

Continued

SHOULDERS WEEK 10 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

4-6

Varied

15-20

90-120

Dumbbell Press

3

2:0:2

12-15

90-120

Dumbbell Press

10

4:1:X

10 (Failure)

90

Barbell Press

3

4:1:X

9-12 (Failure)

120

Seated Lateral Raise

4

4:0:X

9-12 (Failure)

120

Rear Deltoid Fly

4

3:0:X

9-12 (Failure)

150

Arnold Press

10

4:0:X

10 (Failure)

120

Lateral And Forward Raises

Warm Up

Shoulders

CARDIO IF TRAINING ON TRACK/FIELD/PARK (ONLY REAL OPTION at this stage; it’s the final push) 6 minute warm up of increasing intensity Sprint 20m; very slow jog back (VSJ). Sprint 40m; VSJ. Sprint 60m; VSJ. REST for 180 secs (include 20 standing squats within this time). REPEAT THE ABOVE AFTER 180 secs rest 3 x for complete beginner; 4 x for intermediate; 5 x for advanced. After the last 180 second rest all levels of learner complete 6 x 20m sprints with VSJ post sprint.

61

HARRISONTWINS.COM

Continued

CARDIO AND ABS WEEK 10 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

V Crunches On Bench

3

2:0:2

30-40

90

Sit Ups

3

2:0:2

30-40

90

Roman Chair Leg Raises (Bent Knees)

4

2:0:X

12-15 (Failure)

150

 ore Ball Oblique Crunches C (Each Side)

8

3:0:X

15-20 (Failure)

120

Decline Leg Raises

5

4:0:X

12-15 (Failure)

120

Hanging Leg Raises

5

3:1:2

9-12 (Failure)

150

Forward Facing Core Ball Crunches

6

3:1:2

Failure (Push for 20)

120

Warm Up

Abs

 REST DAY You should aim to place this cardio session into your routine at least once more than prescribed; this can be done on any day when you have time.

62

HARRISONTWINS.COM

Continued

CHEST AND TRICEPS WEEK 11 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Incline Dumbbell Press

3

2:0:2

15-20

90

Narrow Press Ups

2

2:0:2

15-20

90

Incline Dumbbell Press

10

3:0:X

10 (Failure)

90

Flat Dumbbell Press

10

3:0:X

10 (Failure)

90

Seated Chest Press

10

4:1:X

9-12 (Failure)

Incline Dumbbell Fly

10

3:0:X

9-12 (Failure)

None, Then 180 After Fly

Tricep Dips

4

2:0:X

9-12 (Failure)

60

‘Skull Crushers’

4

2:0:X

9-12 (Failure)

90

Warm Up

Chest

Chest SUPERSET 1

Triceps

63

HARRISONTWINS.COM

Continued

LEGS WEEK 11 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Leg Extensions

3

2:0:2

15-20

90

Squats

3

2:0:2

15-20

90

Squats

4

2:0:2

9-12 (Almost Failure)

Hamstring Curls

4

3:0:X

9-12 (Failure)

 eg Press (DO NOT Lock L Knees)

4

3:0:X

9-12 (Failure)

Stiff Leg Dead Lifts

4

3:0:X

9-12 (Failure)

Leg Extensions

4

3:0:X

9-12 (Failure)

 ying Hamstring Curls L (LIGHT)

4

2:0:X

20-25 (Failure)

Seated Calf Raises (HEAVY) For Gastrocnemius Muscles

6

2:0:X

4

120

Seated Calf Raises (LIGHTER) For Soleus Muscles

5

2:0:X

20

90

Warm Up Quads, Hamstrings, Glutelas, Calf Muscles SUPERSET 1 Quads, Hamstrings, Glutelas, Calf Muscles SUPERSET 2 Quads, Hamstrings, Glutelas, Calf Muscles SUPERSET 3

Calf Muscles

64

None, Then 90 After Hamstring Curls

None, Then 60 After Stiff Legs

None, Then 60 After Lying Hamstring Curls

HARRISONTWINS.COM

Continued

** I  nsert 20-40 reps of abs (any exercise from abs routine) in between every set **

BACK AND BICEPS WEEK 11 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Wide Arm Lat Pull Downs

3

2:0:2

15-20

90

Wide Arm Pull Ups

2

2:0:2

10

90

Narrow Lat Pull Downs

10

4:0:X

10 (Failure)

90

Wide Arm Lat Pull Downs

10

3:0:X

10 (Failure)

90

Bent Over T-Bar Row

10

3:0:X

10 (Failure)

90

Single Arm-Row

4

3:0:X

9-12 (Failure)

150

Wide Arm Lat Push Downs

5

3:0:X

9-12 (Failure)

120

EZ Bar Curls

5

3:1:X

9-12 (Failure)

60

Lying Down Rope Curls

4

3:1:X

9-12 (Failure)

90

Warm Up

Back

Biceps

 REST DAY

65

HARRISONTWINS.COM

Continued

SHOULDERS WEEK 11 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

4-6

Varied

15-20

90-120

Dumbbell Press

3

2:0:2

12-15

90-120

Dumbbell Press

10

4:1:X

10 (Failure)

90

Barbell Press

3

4:1:X

9-12 (Failure)

120

Seated Lateral Raise

4

4:0:X

9-12 (Failure)

120

Rear Deltoid Fly

4

3:0:X

9-12 (Failure)

150

Arnold Press

10

4:0:X

10 (Failure)

120

Lateral And Forward Raises

Warm Up

Shoulders

CARDIO IF TRAINING ON TRACK/FIELD/PARK (ONLY REAL OPTION at this stage; it’s the final push) 6 minute warm up of increasing intensity Sprint 20m; very slow jog back (VSJ). Sprint 40m; VSJ. Sprint 60m; VSJ. REST for 180 secs (include 20 standing squats within this time). REPEAT THE ABOVE AFTER 180 secs rest 3 x for complete beginner; 4 x for intermediate; 5 x for advanced. After the last 180 second rest all levels of learner complete 6 x 20m sprints with VSJ post sprint.

66

HARRISONTWINS.COM

Continued

CARDIO AND ABS WEEK 11 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

V Crunches On Bench

3

2:0:2

30-40

90

Sit Ups

3

2:0:2

30-40

90

Roman Chair Leg Raises (Bent Knees)

4

2:0:X

12-15 (Failure)

150

 ore Ball Oblique Crunches C (Each Side)

8

3:0:X

15-20 (Failure)

120

Decline Leg Raises

5

4:0:X

12-15 (Failure)

120

Hanging Leg Raises

5

3:1:2

9-12 (Failure)

150

Forward Facing Core Ball Crunches

6

3:1:2

Failure (Push for 20)

120

Warm Up

Abs

 REST DAY You should aim to place this cardio session into your routine at least once more than prescribed; this can be done on any day when you have time.

67

HARRISONTWINS.COM

Continued

CHEST AND TRICEPS WEEK 12 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Incline Dumbbell Press

3

2:0:2

15-20

90

Narrow Press Ups

2

2:0:2

15-20

90

Incline Dumbbell Press

10

3:0:X

10 (Failure)

90

Flat Dumbbell Press

10

3:0:X

10 (Failure)

90

Seated Chest Press

10

4:1:X

9-12 (Failure)

Incline Dumbbell Fly

10

3:0:X

9-12 (Failure)

None, Then 180 After Fly

Tricep Dips

4

2:0:X

9-12 (Failure)

60

‘Skull Crushers’

4

2:0:X

9-12 (Failure)

90

Warm Up

Chest

Chest SUPERSET 1

Triceps

Don’t forget to Subscribe to our YouTube Channel .com/harrisontwinsworkout

68

HARRISONTWINS.COM

Continued

LEGS WEEK 12 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Leg Extensions

3

2:0:2

15-20

90

Squats

3

2:0:2

15-20

90

Squats

4

2:0:2

9-12 (Almost Failure)

Hamstring Curls

4

3:0:X

9-12 (Failure)

 eg Press (DO NOT Lock L Knees)

4

3:0:X

9-12 (Failure)

Stiff Leg Dead Lifts

4

3:0:X

9-12 (Failure)

Leg Extensions

4

3:0:X

9-12 (Failure)

 ying Hamstring Curls L (LIGHT)

4

2:0:X

20-25 (Failure)

Seated Calf Raises (HEAVY) For Gastrocnemius Muscles

6

2:0:X

4

120

Seated Calf Raises (LIGHTER) For Soleus Muscles

5

2:0:X

20

90

Warm Up Quads, Hamstrings, Glutelas, Calf Muscles SUPERSET 1 Quads, Hamstrings, Glutelas, Calf Muscles SUPERSET 2 Quads, Hamstrings, Glutelas, Calf Muscles SUPERSET 3

Calf Muscles

69

None, Then 90 After Hamstring Curls

None, Then 60 After Stiff Legs

None, Then 60 After Lying Hamstring Curls

HARRISONTWINS.COM

Continued

** I  nsert 20-40 reps of abs (any exercise from abs routine) in between every set **

BACK AND BICEPS WEEK 12 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

Wide Arm Lat Pull Downs

3

2:0:2

15-20

90

Wide Arm Pull Ups

2

2:0:2

10

90

Narrow Lat Pull Downs

10

4:0:X

10 (Failure)

90

Wide Arm Lat Pull Downs

10

3:0:X

10 (Failure)

90

Bent Over T-Bar Row

10

3:0:X

10 (Failure)

90

Single Arm-Row

4

3:0:X

9-12 (Failure)

150

Wide Arm Lat Push Downs

5

3:0:X

9-12 (Failure)

120

EZ Bar Curls

5

3:1:X

9-12 (Failure)

60

Lying Down Rope Curls

4

3:1:X

9-12 (Failure)

90

Warm Up

Back

Biceps

 REST DAY

70

HARRISONTWINS.COM

Continued

SHOULDERS WEEK 12 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

4-6

Varied

15-20

90-120

Dumbbell Press

3

2:0:2

12-15

90-120

Dumbbell Press

10

4:1:X

10 (Failure)

90

Barbell Press

3

4:1:X

9-12 (Failure)

120

Seated Lateral Raise

4

4:0:X

9-12 (Failure)

120

Rear Deltoid Fly

4

3:0:X

9-12 (Failure)

150

Arnold Press

10

4:0:X

10 (Failure)

120

Lateral And Forward Raises

Warm Up

Shoulders

CARDIO IF TRAINING ON TRACK/FIELD/PARK (ONLY REAL OPTION at this stage; it’s the final push) 6 minute warm up of increasing intensity Sprint 20m; very slow jog back (VSJ). Sprint 40m; VSJ. Sprint 60m; VSJ. REST for 180 secs (include 20 standing squats within this time). REPEAT THE ABOVE AFTER 180 secs rest 3 x for complete beginner; 4 x for intermediate; 5 x for advanced. After the last 180 second rest all levels of learner complete 6 x 20m sprints with VSJ post sprint.

71

HARRISONTWINS.COM

Continued

CARDIO AND ABS WEEK 12 Muscle Group

Excercise

Sets

Tempo

Reps

Rest (sec)

V Crunches On Bench

3

2:0:2

30-40

90

Sit Ups

3

2:0:2

30-40

90

Roman Chair Leg Raises (Bent Knees)

4

2:0:X

12-15 (Failure)

150

 ore Ball Oblique Crunches C (Each Side)

8

3:0:X

15-20 (Failure)

120

Decline Leg Raises

5

4:0:X

12-15 (Failure)

120

Hanging Leg Raises

5

3:1:2

9-12 (Failure)

150

Forward Facing Core Ball Crunches

6

3:1:2

Failure (Push for 20)

120

Warm Up

Abs

72

HARRISONTWINS.COM

3 WORKOUT SECTION FOOTNOTE FOR

It is obvious that this programme is intense. Although we have tried our best with this workout to cater for all abilities, some people will of course begin this programme at more advanced levels of fitness than others, whilst also having more training experience. Below, please find a section that aims to provide tips on how to alter training intensity. A point that we would like to make at this stage, too, is that the length of the three sections within the workout can be extended. With the last section being the most intense, largely due to the rest periods shortening and the extra work being placed into the programme, many may have the desire to extend the middle 4 weeks in order to prepare for the final section. Again, you can always remain in this section, reducing its rest periods, which will again aim to increase your fitness levels and prepare you for the final section.

TIPS: This is the portion of the exercise where you’re lowering the weight. Alter the rest periods; Alter the weight, as long as you are failing between 9-12 reps; In some circumstances, if the workout is simply far too intense, you may wish to remove an exercise from a session for a few weeks. Note this down and then instead of moving into the next stage, add the exercise back in and do this for 3-4 weeks before progressing to the next stage.

73

HARRISONTWINS.COM

4 EXPLAINED TEMPO

You’ll see in your training plan a column labelled ‘tempo’, which sits between the columns ‘sets’ and ‘reps’. The tempo for a certain exercise may be written as: 2:0:X. The three figures relate to the 3 types of muscle contractions you’ll be utilising within each repetition of an exercise. Those 3 contractions are:

1 THE ECCENTRIC PART This is the portion of the exercise where you’re lowering the weight.

This is the slight pause you may or may not have at the bottom of an exercise.

Examples of eccentric contractions

If a pause is indicated, stick to it because this will make your workout much harder by reducing the plyometric effect.

When you lower the weight to your chest during a bench press When you’re lowering the weight to your head during a skull crusher When your arms are moving upwards during a lat pull down - it’s easy to get confused with this one. Even though your arms are moving up, the actual weight is lowering

3 THE CONCENTRIC PART Out of the 3 phases in the tempo, the concentric phase is less important than the first two. You should base your training on the eccentric contraction — the first number of tempo. This is what will give you the greatest results in bodybuilding/training in terms of aesthetic appeal. You’ll see an X is often used for the concentric portion of the tempo. When you see it written like this, you should move the weight as quickly as you can.

74

2 THE ISOMETRIC PART

In plain English, pausing when it’s indicated means greater strain is placed on your muscles. That in turn means you get the muscle development you’re aiming for. Practical examples of isometric holds When you pause at the bottom of a bench press with the weight directly above your sternum When you pause at the bottom of a squat When you pause at the top of a lat pull down — this is when the weight is at its lowest point

NOTE “Move the weight as quickly as you can” is not the same as “move the weight fast”. If you’re lifting heavy weights, attempting to move them fast is counterproductive. Simply focus on moving that particular weight as quickly as you are able to.

HARRISONTWINS.COM

5 7-DAY CARB CYCLE FULL DIET:

Dieting well throughout your training is just as important as the training itself. Although we will all differ in the way we respond metabolically to food, we will all benefit from eating well and consistently during and beyond the programme. The diet undertaken here is loosely based upon ‘carb cycling’, during which we will alter the amount of carbs you consume per day in order to ensure that you cut effectively.

DAY-BY-DAY DIET OVERVIEW

75

DAY

CARBOHYDRATE INTAKE

MONDAY

NO CARBS

TUESDAY

LOW CARBS

WEDNESDAY

MODERATE CARBS

THURSDAY

HIGH CARBS

FRIDAY

NO CARBS

SATURDAY

LOW CARBS

SUNDAY

HIGH CARBS WITH CHEAT MEAL

HARRISONTWINS.COM

Continued DAY 1 EXAMPLE: (No Carbohydrate Day) Meal Number

Meal

1

4-6 scrambled egg whites and 2 yolks; 1 apple

2 (snack)

4-6 scrambled egg whites and 2 yolks; 1 apple

3 4 (snack) 5 6 (snack)

 ven baked chicken/turkey; green veg (stir-fried, boiled or steamed); low-fat cottage O cheese 2 scoops of protein powder mixed with water  ven baked salmon fillet; green veg and chopped carrot (stir-fried, boiled or streamed); O small helping of low calorie tomato salsa or equivalent 0% fat Greek Yoghurt

DAY 2 EXAMPLE: (Low Carbohydrate Day) Meal Number 1 2 (snack) 3 4 (snack 5 6 (snack)

Meal 4 egg white and 2 egg yolk omelette mixed with ham 0% fat Greek yoghurt mixed with almonds and blueberries  ven baked chicken/turkey; green veg (stir-fried, boiled or steamed); low-fat cottage O cheese Tuna mixed with a small helping of low-fat mayo; 2 wholegrain rice cakes  ven baked chicken breast; green veg and chopped carrot (stri-fried, boiled or streamed); O 100g of wholegrain rice; small helping of low calorie tomato salsa or equivalent 1-2 scoops of whey protein powder mixed with water

NOTE If training earlier in the day, rather than a usual post-work evening training session, place the 100g of wholegrain rice with meal 3

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Continued DAY 3 EXAMPLE: (Moderate Carbohydrate Day) Meal Number 1 2 (snack) 3 4 (snack) 5 6 (snack)

Meal 4-6 scrambled egg whites and 2 yolks; 20g of almonds and 1 scoop of whey protein powder mixed with water and 20g of oatmeal  ven baked chicken/turkey; green veg (stir-fried, boiled or steamed); low-fat cottage O cheese 2 scoops of protein powder mixed with water  ven baked salmon fillet; 100g of wholegrain pasta; green veg and chopped carrot (stirO fried, boiled or streamed); small helping of low calorie tomato salsa or equivalent 0% fat Greek Yoghurt with blueberries

DAY 4 EXAMPLE: (High Carbohydrate Day) Meal Number 1 2 (snack) 3 4 (snack) 5 6 (snack)

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Meal 2 scoops of whey protein powder mixed with water and 30g of oatmeal 0% fat Greek Yoghurt with blueberries and a small chopped banana  ven baked chicken/turkey; green veg (stir-fried, boiled or steamed); 80g of wholegrain O rice; low-fat cottage cheese 2 scoops of protein powder mixed with water and 20g of oatmeal  rilled steak or stir-fried mince beef; 150g of wholegrain pasta; green veg (stir-fried, boiled G or streamed); small helping of low calorie tomato salsa or equivalent 1 scoop of whey protein powder mixed with water

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Continued DAY 5 EXAMPLE: (No Carbohydrate Day) Meal Number 1 2 (snack) 3 4 (snack) 5 6 (snack)

Meal 4-6 scrambled egg whites and 2 yolks; 1 apple 20g of almonds and 1 scoop of whey protein powder mixed with water  ven baked chicken/turkey; green veg (stri-fried, boiled or steamed); low-fat cottage O cheese 2 scoops of protein powder mixed with water  ven baked salmon fillet; green veg and chopped carrot (stir-fried, boiled or streamed); O small helping of low calorie tomato salsa or equivalent 0% fat Greek Yoghurt

DAY 6 EXAMPLE: (Low Carbohydrate Day) Meal Number 1 2 (snack) 3 4 (snack 5 6 (snack)

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Meal 4 egg white and 2 egg yolk omelette mixed with ham 0% fat Greek yoghurt mixed with almonds and blueberries  rilled chicken and avocado salad (include, mixed lettuce, chopped almonds and half an G avocado) Tuna mixed with a small helping of low-fat mayo; 2 wholegrain rice cakes  ven baked chicken breast; green veg and chopped carrot (stir-fried, boiled or streamed); O 100g of baked sweet potato; small helping of low calorie tomato salsa or equivalent 1-2 scoops of whey protein powder mixed with water

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Continued DAY 7 EXAMPLE: (High Carbohydrate Day) with cheat meal Meal Number 1 2 (snack) 3 4 (snack ) 5 6 (snack)

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Meal 2 scoops of whey protein powder mixed with water and 40g of oatmeal 0% fat Greek Yoghurt with blueberries and a handful of almonds  ven baked chicken/turkey; green veg (stir-fried, boiled or steamed); low-fat cottage O cheese 2 scoops of protein powder mixed with water and 20g of oatmeal ANY MEAL OF YOUR CHOICE; ensure it is rich in carbohydrate 1 scoop of whey protein powder mixed with water

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6 DIET SECTION FOOTNOTE FOR

The above diet is designed to ensure that participants such as yourself are able to cut, and it is therefore important to attempt to stick to this diet throughout your 12 weeks (or longer, should you have slightly adapted the training programme as outlined previously).

KEY TIPS Keep all meals, apart from meal 5, relatively plain; this is the reason why cottage cheese is often used during meal 3, as it gives some lubricant to an otherwise bland meal and is also a good source of protein; Meal 5 is the one that can include sauces of some kind. Such sauces need to be relatively low in sugar and can be purchased in supermarkets, however may be best cooked from raw ingredients (examples in our recipe book on the website); we recognize the need to have some palatability in your foods, as we know these diets can be somewhat boring; Meal 5 is the one that includes your main carbohydrate source. Carbohydrate is placed in this meal because it is generally straight after most

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people train, which is in the evening; this meal should be consumed within 90 mins of training; Meal 5 and meal 3 should be swapped if you train earlier in the day; you MUST consume your carbohydrate immediately after training (within 90 minutes) when cutting; If you train in the morning, it is good to train in a fasted state before you eat; We are aware that the ‘no carbohydrate day’ contains approximately 25g of carbohydrates; THERE IS NO NEED FOR YOU TO KNOW YOU EXACT MACROS, WE’VE WORKED THAT OUT AND WRITTEN THE DIET.

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Continued PORTION SIZES (unless otherwise stated) CARBOHYDRATES FOOD

DRY WEIGHT (WEIGHT UNCOOKED)

Oatmeal

30-60g

Wholegrain Pasta/Rice

60-100g

Sweet Potato

150-200g

Sweet

2-3 pieces

PROTEIN FOOD

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DRY WEIGHT (WEIGHT UNCOOKED)

Chicken

150-200g

Turkey

150-200g

Beef Steak

150g

Beef Mince

150g

Tuna (Tin Or Steak)

120-200g

Salmon

150-200g

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Continued

VEGETABLES FOOD

DRY WEIGHT (WEIGHT UNCOOKED)

Green vegetables (broccoli, spinach, green beans)

100-300g

Tomatoes

200g

Carrots

100g

NOTE The green vegetables section can be amended massively – this is fine to do so; when cooked, the green veg (spinach and rocket for example) will decrease in size, so therefore you can increase the weight. Some will opt for uncooked, hence there is a significant difference in weight.

OTHER FOOD

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DRY WEIGHT (WEIGHT UNCOOKED)

Almond nuts

20-30g

Cottage cheese

100g

Salsa or equivalent

2 tbsp

Greek yoghurt

100-200g

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