He meant muscle. All the lifting does in a deficit is hold onto muscle. You’ll get “shredded” from diet, cardio and energy balance. There’s 100’s of programs on t-nation.
For those who can commit to training five days per week, this is a great training split.
Note: If you’re a bit savvy, you can reconfigure the following template to use with a different 5-day training split.
No-Nonsense 5-Day Training Split
Day 1: (e.g., Monday) – Chest & Calves
Day 2: (e.g., Tuesday) – Back & Abs
Day 3: (e.g., Thursday) – Shoulders & Hams
Day 4: (e.g., Friday) – Quads & Abs
Day 5: (e.g., Saturday) – Arms
Chest & Calves
Exercise Sets Reps Rest
A 1° Chest 5 5 Long
B 1° Chest 3-4 6-10 Long/Moderate
C 2° Chest 3 8-12 Moderate/Short
D 2° Chest (weak point isolation) 3 10-15 Short
E 1° Calf 4 5-10 Moderate
F 1° Calf 3 10-15 Short/Moderate
G 2° Calf 3 12-20 Short
Back & Abs
Exercise Sets Reps Rest
A 1° Back (vertical pull) 3-4 6-10 Moderate/Long
B 1° Back (lift/row) 3-4 4-8 Long
C 1°/2° Back 3 8-12 Moderate
D 2° Back 3 8-12 Moderate
E 2° Back (weak point isolation) 4 10-15 Short/Moderate
F 1° Ab 3-4 6-12 Moderate
G 2° Ab 3 12-20 Short
Shoulders & Hamstrings
Exercise Sets Reps Rest
A 1° Shoulder (press) 4 4-8 Long
B 1° Shoulder (abduction) 4 6-10 Moderate
C 2° Shoulder 3 8-12 Short/Moderate
D Shoulder Health (i.e., ext rotation) 3 12-15 Short
E 1° Ham (knee flexion) 3-4 6-10 Moderate
F 1° Ham (hip ext) 2-3 6-10 Moderate
G 2° Ham 3-4 10-15 Short/Moderate
Quads & Abs
Exercise Sets Reps Rest
A 1° Quad 5 6-10 Long
B 1°/2° Quad 4 8-12 Moderate/Long
C 2° Quad 3-4 8-12 Moderate
D 2° Quad 3 10-20 Short/Moderate
E 1° Ab 3 6-12 Moderate
F 2° Ab 3 12-20 Short
Biceps, Triceps, & Forearms
Exercise Sets Reps Rest
A 1° Triceps 4 4-8 Moderate/Long
B 1° Biceps 4 4-8 Moderate/Long
C 1°/2° Triceps 3 8-12 Moderate
D 2° Triceps 3 12-20 Short
E 1°/2° Biceps 3 8-12 Moderate
F 2° Biceps 3 12-20 Short
G Forearms (as needed) 3 8-15 Short/Moderate