Answer

Answer

Basically, here we go LOL


1) For diet go to www.dropfactorbook.com

2) Workout is usually 60-90 minutes

3) here is a good program


Day 1: Push Lower Body

Pillar Prep (https://www.youtube.com/watch?v=eCl0Yzibap4)

Movement Prep: World’s Greatest Stretch, Inch Worm/Walkouts, Mini band lateral and linear

1 set Leg Extension x 10 not near failure

1 set Leg Curl x 10 not near failure

1 set Hyperextension x 10 not near failure

Goblet Squats: 3 sets of 8 not near failure and work mobility at bottom of movement

Front Squats

Work up in weight pyramid Style, not to failure. So if you do 135:

45 x 10

95 x 8

115 x 8

135 x 6

Side Lunges (can be weighted or not weighted)

3 x 6-8 per side

Unilateral Leg Press

3sets x 8 reps each leg, no back rounding, controlled

Bilateral Leg Press

3sets x 15 reps, no back rounding, controlled

Hack or V-Squat

3sets x 15 reps

Standing Calf Raise

3 x 15

Finish with Tabata

Always do cardio separate from weights and tabata

TABATA done immediately PWO:

20 seconds AS HARD AND FAST AS YOU CAN AT THE HIGHEST LEVEL YOU CAN. Try to induce vomiting from output. Go 120. 

10 seconds recovery

20 seconds work

10 seconds recovery

 

Do this 8 times for a total of 4 minutes post training

IMMEDIATELY after this consume carb 10/MTS Whey shake

https://www.youtube.com/watch?v=DETy91pui08

https://www.youtube.com/watch?v=DXwZWzES6Y8

Day 2: Chest and Triceps

Pillar Prep (https://www.youtube.com/watch?v=eCl0Yzibap4)

Movement Prep: World’s Greatest Stretch, Inch Worm/Walkouts, Mini band lateral and linear

1 set Pushups x 10 not near failure

1 set Lateral Rasie x 10 not near failure

1 set Triceps Pressdowns x 10 not near failure

Unilateral One-Sided Chest Press

Progress in weight for 3 sets of 6-10

Unilateral Dumbbell Chest Press

Progress in weight for 3 sets of 6-10

Bilateral Dumbbell Chest Press

Progress in weight for 3 sets of 6-10

Superset Fly Finisher

With

Cable Crossovers

4 sets of 8-15 reps 

Machine Chest Press

Progress in weight for 4 sets of 6-10

Triceps Pressdowns

3 x 10-15

Cable Skullcrushers

3 x 10-15

Workout video here: https://www.youtube.com/watch?v=2FwsG9o-ZOg

Finish with Tabata

Always do cardio separate from weights and tabata

TABATA done immediately PWO:

20 seconds AS HARD AND FAST AS YOU CAN AT THE HIGHEST LEVEL YOU CAN. Try to induce vomiting from output. Go 120. 

10 seconds recovery

20 seconds work

10 seconds recovery

 

Do this 8 times for a total of 4 minutes post training

IMMEDIATELY after this consume carb 10/MTS Whey shake

https://www.youtube.com/watch?v=DETy91pui08

https://www.youtube.com/watch?v=DXwZWzES6Y8

Day 3: REGEN

Pillar Prep (https://www.youtube.com/watch?v=eCl0Yzibap4)

20 minutes Low Intensity Cardio, LOW (can be a simple walk or bike ride)

Day 4: Lower Body Pull

Pillar Prep (https://www.youtube.com/watch?v=eCl0Yzibap4)

Movement Prep: World’s Greatest Stretch, Inch Worm/Walkouts, Mini band lateral and linear

1 set Leg Extension x 10 not near failure

1 set Leg Curl x 10 not near failure

1 set Hyperextension x 10 not near failure

1 set Lat Pull Downs x 10 not near failure

Goblet Squats: 3 sets of 8 not near failure and work mobility at bottom of movement

Deadlifts

Work up in weight pyramid Style, not to failure. So if you do 135:

45 x 10

95 x 8

115 x 8

135 x 6

Single Leg Romanian Deadlift

3 x 8

Leg Curls

3 x 10

Seated Calf Raise

4 x 6-15

Finish with Tabata

Always do cardio separate from weights and tabata

TABATA done immediately PWO:

20 seconds AS HARD AND FAST AS YOU CAN AT THE HIGHEST LEVEL YOU CAN. Try to induce vomiting from output. Go 120. 

10 seconds recovery

20 seconds work

10 seconds recovery

 

Do this 8 times for a total of 4 minutes post training

IMMEDIATELY after this consume carb 10/MTS Whey shake

https://www.youtube.com/watch?v=DETy91pui08

https://www.youtube.com/watch?v=DXwZWzES6Y8

Day 5:

Shoulders and Triceps

Pillar Prep (https://www.youtube.com/watch?v=eCl0Yzibap4)

Movement Prep: World’s Greatest Stretch, Inch Worm/Walkouts, Mini band lateral and linear

1 set Lateral Raise x 10 not near failure

1 set Front Raise x 10 not near failure

1 set Hyperextension x 10 not near failure

Cable Lateral Raise

4 x 8-15 each side

Cable Rear Delt

4 x 8-15 each side

Standing Dumbbell Shoulder Press

Work up in weight pyramid Style, not to failure.

45 x 10

95 x 8

115 x 8

135 x 6

Cable Shrugs

3 x 15

Triceps Pressdowns

3 x 10-15

Cable Skullcrushers

3 x 10-15

Finish with Tabata

Always do cardio separate from weights and tabata

TABATA done immediately PWO:

20 seconds AS HARD AND FAST AS YOU CAN AT THE HIGHEST LEVEL YOU CAN. Try to induce vomiting from output. Go 120. 

10 seconds recovery

20 seconds work

10 seconds recovery

 

Do this 8 times for a total of 4 minutes post training

IMMEDIATELY after this consume carb 10/MTS Whey shake

https://www.youtube.com/watch?v=DETy91pui08

https://www.youtube.com/watch?v=DXwZWzES6Y8

Day 6: Back and Biceps

Lat Pulls Downs WIDE GRIP

4 x 6-15

Lat Pulls Downs CLOSE Grip

4 x 6-15

Machine Row (Hammer Hi Row or Similar)

4 x 6-15

Unsupported One Arm Row

4 x 6-12 Pyramiding in weight like squats

Cable Low Rows

4 x 6-15

Hyperextensions

4 x 6-15

Machine or Free Weight Preacher Curls

4 x 6-15

Rope Hammer Curls

4 x 6-15

Finish with Tabata

Always do cardio separate from weights and tabata

TABATA done immediately PWO:

20 seconds AS HARD AND FAST AS YOU CAN AT THE HIGHEST LEVEL YOU CAN. Try to induce vomiting from output. Go 120. 

10 seconds recovery

20 seconds work

10 seconds recovery

 

Do this 8 times for a total of 4 minutes post training

IMMEDIATELY after this consume carb 10/MTS Whey shake

https://www.youtube.com/watch?v=DETy91pui08

https://www.youtube.com/watch?v=DXwZWzES6Y8

Day 7: REGEN!

Day 8: REPEAT CYCLE

FOR ABS, HIT THEM 2-3X a week. Some options:


GOOD, I'M SATISFIED
Satisfaction mark by Kevin wilkerson 3 years ago
Answer

Basically, here we go LOL


1) For diet go to www.dropfactorbook.com

2) Workout is usually 60-90 minutes

3) here is a good program


Day 1: Push Lower Body

Pillar Prep (https://www.youtube.com/watch?v=eCl0Yzibap4)

Movement Prep: World’s Greatest Stretch, Inch Worm/Walkouts, Mini band lateral and linear

1 set Leg Extension x 10 not near failure

1 set Leg Curl x 10 not near failure

1 set Hyperextension x 10 not near failure

Goblet Squats: 3 sets of 8 not near failure and work mobility at bottom of movement

Front Squats

Work up in weight pyramid Style, not to failure. So if you do 135:

45 x 10

95 x 8

115 x 8

135 x 6

Side Lunges (can be weighted or not weighted)

3 x 6-8 per side

Unilateral Leg Press

3sets x 8 reps each leg, no back rounding, controlled

Bilateral Leg Press

3sets x 15 reps, no back rounding, controlled

Hack or V-Squat

3sets x 15 reps

Standing Calf Raise

3 x 15

Finish with Tabata

Always do cardio separate from weights and tabata

TABATA done immediately PWO:

20 seconds AS HARD AND FAST AS YOU CAN AT THE HIGHEST LEVEL YOU CAN. Try to induce vomiting from output. Go 120. 

10 seconds recovery

20 seconds work

10 seconds recovery

 

Do this 8 times for a total of 4 minutes post training

IMMEDIATELY after this consume carb 10/MTS Whey shake

https://www.youtube.com/watch?v=DETy91pui08

https://www.youtube.com/watch?v=DXwZWzES6Y8

Day 2: Chest and Triceps

Pillar Prep (https://www.youtube.com/watch?v=eCl0Yzibap4)

Movement Prep: World’s Greatest Stretch, Inch Worm/Walkouts, Mini band lateral and linear

1 set Pushups x 10 not near failure

1 set Lateral Rasie x 10 not near failure

1 set Triceps Pressdowns x 10 not near failure

Unilateral One-Sided Chest Press

Progress in weight for 3 sets of 6-10

Unilateral Dumbbell Chest Press

Progress in weight for 3 sets of 6-10

Bilateral Dumbbell Chest Press

Progress in weight for 3 sets of 6-10

Superset Fly Finisher

With

Cable Crossovers

4 sets of 8-15 reps 

Machine Chest Press

Progress in weight for 4 sets of 6-10

Triceps Pressdowns

3 x 10-15

Cable Skullcrushers

3 x 10-15

Workout video here: https://www.youtube.com/watch?v=2FwsG9o-ZOg

Finish with Tabata

Always do cardio separate from weights and tabata

TABATA done immediately PWO:

20 seconds AS HARD AND FAST AS YOU CAN AT THE HIGHEST LEVEL YOU CAN. Try to induce vomiting from output. Go 120. 

10 seconds recovery

20 seconds work

10 seconds recovery

 

Do this 8 times for a total of 4 minutes post training

IMMEDIATELY after this consume carb 10/MTS Whey shake

https://www.youtube.com/watch?v=DETy91pui08

https://www.youtube.com/watch?v=DXwZWzES6Y8

Day 3: REGEN

Pillar Prep (https://www.youtube.com/watch?v=eCl0Yzibap4)

20 minutes Low Intensity Cardio, LOW (can be a simple walk or bike ride)

Day 4: Lower Body Pull

Pillar Prep (https://www.youtube.com/watch?v=eCl0Yzibap4)

Movement Prep: World’s Greatest Stretch, Inch Worm/Walkouts, Mini band lateral and linear

1 set Leg Extension x 10 not near failure

1 set Leg Curl x 10 not near failure

1 set Hyperextension x 10 not near failure

1 set Lat Pull Downs x 10 not near failure

Goblet Squats: 3 sets of 8 not near failure and work mobility at bottom of movement

Deadlifts

Work up in weight pyramid Style, not to failure. So if you do 135:

45 x 10

95 x 8

115 x 8

135 x 6

Single Leg Romanian Deadlift

3 x 8

Leg Curls

3 x 10

Seated Calf Raise

4 x 6-15

Finish with Tabata

Always do cardio separate from weights and tabata

TABATA done immediately PWO:

20 seconds AS HARD AND FAST AS YOU CAN AT THE HIGHEST LEVEL YOU CAN. Try to induce vomiting from output. Go 120. 

10 seconds recovery

20 seconds work

10 seconds recovery

 

Do this 8 times for a total of 4 minutes post training

IMMEDIATELY after this consume carb 10/MTS Whey shake

https://www.youtube.com/watch?v=DETy91pui08

https://www.youtube.com/watch?v=DXwZWzES6Y8

Day 5:

Shoulders and Triceps

Pillar Prep (https://www.youtube.com/watch?v=eCl0Yzibap4)

Movement Prep: World’s Greatest Stretch, Inch Worm/Walkouts, Mini band lateral and linear

1 set Lateral Raise x 10 not near failure

1 set Front Raise x 10 not near failure

1 set Hyperextension x 10 not near failure

Cable Lateral Raise

4 x 8-15 each side

Cable Rear Delt

4 x 8-15 each side

Standing Dumbbell Shoulder Press

Work up in weight pyramid Style, not to failure.

45 x 10

95 x 8

115 x 8

135 x 6

Cable Shrugs

3 x 15

Triceps Pressdowns

3 x 10-15

Cable Skullcrushers

3 x 10-15

Finish with Tabata

Always do cardio separate from weights and tabata

TABATA done immediately PWO:

20 seconds AS HARD AND FAST AS YOU CAN AT THE HIGHEST LEVEL YOU CAN. Try to induce vomiting from output. Go 120. 

10 seconds recovery

20 seconds work

10 seconds recovery

 

Do this 8 times for a total of 4 minutes post training

IMMEDIATELY after this consume carb 10/MTS Whey shake

https://www.youtube.com/watch?v=DETy91pui08

https://www.youtube.com/watch?v=DXwZWzES6Y8

Day 6: Back and Biceps

Lat Pulls Downs WIDE GRIP

4 x 6-15

Lat Pulls Downs CLOSE Grip

4 x 6-15

Machine Row (Hammer Hi Row or Similar)

4 x 6-15

Unsupported One Arm Row

4 x 6-12 Pyramiding in weight like squats

Cable Low Rows

4 x 6-15

Hyperextensions

4 x 6-15

Machine or Free Weight Preacher Curls

4 x 6-15

Rope Hammer Curls

4 x 6-15

Finish with Tabata

Always do cardio separate from weights and tabata

TABATA done immediately PWO:

20 seconds AS HARD AND FAST AS YOU CAN AT THE HIGHEST LEVEL YOU CAN. Try to induce vomiting from output. Go 120. 

10 seconds recovery

20 seconds work

10 seconds recovery

 

Do this 8 times for a total of 4 minutes post training

IMMEDIATELY after this consume carb 10/MTS Whey shake

https://www.youtube.com/watch?v=DETy91pui08

https://www.youtube.com/watch?v=DXwZWzES6Y8

Day 7: REGEN!

Day 8: REPEAT CYCLE

FOR ABS, HIT THEM 2-3X a week. Some options: