Elite Athlete Workout

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Hey guys, I’m trying to put together an athlete-oriented program. The main goals of this are functional strength and agility to transfer onto any sport, in my case tennis. I would also like to put on some muscle mass in the process. Here is what I have so far:

Day 1: Legs

-back squats or front squats (alternate each workout)

-overhead squats

-weighted lunges

-single-leg squats or weighted step-ups

Day 2: Back

-sumo deadlifts or snatch deadlifts (alternate each workout)

-weighted chin-ups

-good mornings or romanian deadlifts

-single-leg deadlifts

Day 3: Front Upper Body and Grip

-close-grip bench press or weighted dips

-decline dumbbell bench press

-plate pinches

-towel pull-ups

As you can see, it’s a balance of compound and unilateral lifts. In between the workouts I’ll also be playing tennis, doing sprints and doing JumpSole plyometric training so I’m deciding on whether to change it into an upper/lower body split.

As for the set/rep scheme, I’m thinking a 10x3 but that could be too taxing on the CNS considering the plymetrics and sprinting also. I’m currently doing a program similar to the old squats and milk. I’ve tweaked it a bit now by turning the set/rep scheme to 10x3 for squats and incorporated dumbell rows and close-grip bench presses. I’d appreciate any help or advice I could get on how to make this the most efficient program. Thanks!

2

I still havn’t mentioned the weights to use but I will once the workout plan is set.

3

If you’re aiming for increasing power (which is pretty important among sports) you should start doing explosive movements like the power clean for example. If you start doing power cleans or such, it’s generally a good idea to do them as the first exercise of the day when you’re the most explosive.
IMHO you would get the most bang for your buck if your workouts would form of an explosive movement, the squat, some sort of pressing move and the deadlift.

Example workout would be

Power clean
Squat
Bench press

Or

Squat
Military press
Deadlift (during this day you could start working up with power clean and go up till you can’t clean the weight anymore and continue with high pull and when you can’t high pull the weight anymore continue with deadlift)

Throwing in assistance exercises like rowing probably won’t kill you but I’m sure you understand it’s wiser to pay attention to the squat and other heavier lifts than the row, considering which movement translates into sports generally better, unless your sport is rowing. I might be a bit biased here because I’ve gone crazy about Bill Starr’ish training, but guess these ideas might be something to consider.

4

Good idea. Thanks for the advice. I was about to say it sounded like a Bud Jeffries-type workout. I guess I could follow that sort of a layout and vary the exercises i.e. front squats, back squats, overhead squats then snatch deadlifts sumo deadlifts or even trap-bar deadlifts. I wonder if I should end the session with sprints. However that might be too much on the CNS.

5

[quote]seph89 wrote:

Day 1: Legs

-back squats or front squats (alternate each workout)

-overhead squats

-weighted lunges

-single-leg squats or weighted step-ups

Day 2: Back

-sumo deadlifts or snatch deadlifts (alternate each workout)

-weighted chin-ups

-good mornings or romanian deadlifts

-single-leg deadlifts

Day 3: Front Upper Body and Grip

-close-grip bench press or weighted dips

-decline dumbbell bench press

-plate pinches

-towel pull-ups

[/quote]

As far as the excersizes you’ve obviously picked some quality but may i suggest a doing good mornings or romanian DL on the leg day since i think they will be more taxing to the hamstrings and put some bent over rows or pendlay rows in there place, you will still need to focus on keeping a neutral spine and i would think it would have a nice carry over to tennis. On your upper body day maybe trow in military press?

As far as a set/rep scheme do you have some training under your belt to handle a pretty high volume (10x3)? I like the idea of keeping it intense since you should have alot of volume from playing tennis in the off days so maybe start out with 5x3 and add an extra set a week to work up to 10x3. Also if you want to add a pound or two of mass you might want to look into higher reps maybe 5 per set.

my 2c
good luck

6

[quote]lbh110 wrote:
seph89 wrote:

Day 1: Legs

-back squats or front squats (alternate each workout)

-overhead squats

-weighted lunges

-single-leg squats or weighted step-ups

Day 2: Back

-sumo deadlifts or snatch deadlifts (alternate each workout)

-weighted chin-ups

-good mornings or romanian deadlifts

-single-leg deadlifts

Day 3: Front Upper Body and Grip

-close-grip bench press or weighted dips

-decline dumbbell bench press

-plate pinches

-towel pull-ups

As far as the excersizes you’ve obviously picked some quality but may i suggest a doing good mornings or romanian DL on the leg day since i think they will be more taxing to the hamstrings and put some bent over rows or pendlay rows in there place, you will still need to focus on keeping a neutral spine and i would think it would have a nice carry over to tennis. On your upper body day maybe trow in military press?

As far as a set/rep scheme do you have some training under your belt to handle a pretty high volume (10x3)? I like the idea of keeping it intense since you should have alot of volume from playing tennis in the off days so maybe start out with 5x3 and add an extra set a week to work up to 10x3. Also if you want to add a pound or two of mass you might want to look into higher reps maybe 5 per set.

my 2c
good luck[/quote]

Thanks for the suggestions! I agree with the idea of putting romanian deadlifts and good mornings under leg days. I’m thinking I’ll put power cleans in their place and go with something similar to what HKDOOM suggested about starting with the power cleans, then high pulls, and then onto my deadlift variations. I do have some experience with high volume training and 10x3 methods however I’m not sure it would do much good for my ectomorphic frame as CT has mentioned many times in physique clinic. I think I’ll start out with 5x3 and see where that takes me. I’ll post the edited workout schedule.

7

Alright so here is the altered workout plan:

Day 1: Legs

-back squat or front squat (alternate each workout) [5 x 3]

-overhead squat [5 x 3]

-single-leg squats or weighted step-ups [5 x 3]

-good mornings or romanian deadlifts (alternate each workout) [5 x 3]

REST: plyometrics/cardio/tennis

Day 2: Back

-power cleans [5 x 3]

-sumo deadlifts or snatch deadlifts (alternate each workout) [5 x 3]

-weighted chin-ups [5 x 3]

-single-leg deadlifts [5 x 3]

REST: plyometrics/cardio/tennis

Day 3: Front Upper Body and Grip

-weighted dips [5 x 3]

-close-grip bench press or military press (alternate each workout) [5 x 3]

-plate pinches [5 x 3]

-towel pull-ups [5 x 3]
8

Man, I don’t like this workout at all. First of all, your exercises each day are all very similar. Day one you are going to squat, then squat, then squat, then do a deadlift or good morning. Day two you are going to clean, deadlift, chin up and then deadlift. Day three is the only one with any decent variation.

Your “Back” day does hit the back, sure, but you are also going to thrash your glutes and hamstrings as well, the same muscles you are going to thrash on “Leg” day. Then, on top of all that, you are doing the same set and rep scheme for each exercise, regardless of how taxing they are or their goal in the program. Then your “Rest” is going to involve plyometrics? Is your goal to see how much punishment your body can take?

Here are my suggestions:

First, unless you are so weak that you can barely hit the ball over the net tennis should be the primary focus, not an afterthought. You should be doing something tennis related at least 5 days a week, preferably 6. Lifting should compliment this not the other way around. You will get way better at tennis, much faster, by practicing tennis.

Now, for the lifting I would structure it with a 3 day upper/lower split. I would do 2 upper and 1 lower day. Your legs are going to get so much work from tennis related work that you don’t need to devote 2/3 of your lifting to them. You said your goal is to get stronger and add muscle mass (which reminds me, how are you going to gain muscle mass only doing 3 reps?). So I would do it like this:

Day 1 - UB Heavy
Day 2 - LB Heavy
Day 3 - UB Repetition

Day 1 and 2 are basically the same. Pick one main exercise using your list above and do your 5 x 3 and make them heavy, of course. Then use the rest of the workout to keep from getting weaknesses. Think about the muscles you need to attack to a) prevent weaknesses and b) prevent injury. I don’t want to make this post longer than it is already going to be, I’ll just say the muscles I would pay the most attention to injury-wise are the groin and the rotators. You can figure out the other muscles that need to be hit.

On the repetition day, pick an upper body movement and do something with more reps like a typical bodybuilder style. 3 x 8 or something like that. This will help you pack on muscle. Rest of the workout should be like day 1.

Ultimately though, the most important thing is that you buy into what you are doing and you give 100% to it. But even if you don’t change the plan above, at least add some prehab stuff for the shoulders and groin.

9

[quote]HKDOOM wrote:
If you’re aiming for increasing power (which is pretty important among sports) you should start doing explosive movements like the power clean for example. If you start doing power cleans or such, it’s generally a good idea to do them as the first exercise of the day when you’re the most explosive.
IMHO you would get the most bang for your buck if your workouts would form of an explosive movement, the squat, some sort of pressing move and the deadlift.

Example workout would be

Power clean
Squat
Bench press

Or

Squat
Military press
Deadlift (during this day you could start working up with power clean and go up till you can’t clean the weight anymore and continue with high pull and when you can’t high pull the weight anymore continue with deadlift)

Throwing in assistance exercises like rowing probably won’t kill you but I’m sure you understand it’s wiser to pay attention to the squat and other heavier lifts than the row, considering which movement translates into sports generally better, unless your sport is rowing. I might be a bit biased here because I’ve gone crazy about Bill Starr’ish training, but guess these ideas might be something to consider.[/quote]

Do the push press over military press, its a much better exercise for power.

10

[quote]SprinterOne wrote:
Man, I don’t like this workout at all. First of all, your exercises each day are all very similar. Day one you are going to squat, then squat, then squat, then do a deadlift or good morning. Day two you are going to clean, deadlift, chin up and then deadlift. Day three is the only one with any decent variation.

Your “Back” day does hit the back, sure, but you are also going to thrash your glutes and hamstrings as well, the same muscles you are going to thrash on “Leg” day. Then, on top of all that, you are doing the same set and rep scheme for each exercise, regardless of how taxing they are or their goal in the program. Then your “Rest” is going to involve plyometrics? Is your goal to see how much punishment your body can take?

Here are my suggestions:

First, unless you are so weak that you can barely hit the ball over the net tennis should be the primary focus, not an afterthought. You should be doing something tennis related at least 5 days a week, preferably 6. Lifting should compliment this not the other way around. You will get way better at tennis, much faster, by practicing tennis.

Now, for the lifting I would structure it with a 3 day upper/lower split. I would do 2 upper and 1 lower day. Your legs are going to get so much work from tennis related work that you don’t need to devote 2/3 of your lifting to them. You said your goal is to get stronger and add muscle mass (which reminds me, how are you going to gain muscle mass only doing 3 reps?). So I would do it like this:

Day 1 - UB Heavy
Day 2 - LB Heavy
Day 3 - UB Repetition

Day 1 and 2 are basically the same. Pick one main exercise using your list above and do your 5 x 3 and make them heavy, of course. Then use the rest of the workout to keep from getting weaknesses. Think about the muscles you need to attack to a) prevent weaknesses and b) prevent injury. I don’t want to make this post longer than it is already going to be, I’ll just say the muscles I would pay the most attention to injury-wise are the groin and the rotators. You can figure out the other muscles that need to be hit.

On the repetition day, pick an upper body movement and do something with more reps like a typical bodybuilder style. 3 x 8 or something like that. This will help you pack on muscle. Rest of the workout should be like day 1.

Ultimately though, the most important thing is that you buy into what you are doing and you give 100% to it. But even if you don’t change the plan above, at least add some prehab stuff for the shoulders and groin.[/quote]

Thanks for the honesty and the suggestion. I’m just going to tackle everything at once. Well let’s start with the fact that I supposedly have too many of the same exercise. This is true, however these exercises vary. There are both bilateral and unilateral exercises which are important… I also meant to have upper body in between my leg and back days so even if I do “thrash” my hams and glutes I’ll have a good 48 hours of rest in between for my muscles and CNS to recover. I’m open to suggestions on the set and rep scheme although I don’t see much problem with keeping them low in volume and reps to allow for more work capacity. As for the tennis, what made you think it was an afterthought? I play tennis throughout the week way more than I lift. Now for the plyometrics, that wasn’t even supposed to be there; I forgot to remove that a long time ago from a previous workout. You had a right to overreact to that. I’ve thought about it and I believe that taking the path of strength and agility is the main goal. Size will come with strength… No doubt I will be editing the workout plan more but I still want to have my same exercises. To summarize it, the rep and set range does look somewhat sloppy and I can see where you are coming from so that will need altering. I’ll think about it and post a new plan.

11

I’m sure there is good advice in here, haven’t read through it, but have to mention Defrano’s training. He specializes in training athletes or all different sports. His Westside for skinny bastards program has helped many many athletes prepare for both college and the pros. Check it out at

12

Couple things…

1.) Why is the subject of this thread “Elite Athlete” workout? Are you in fact elite?

2.) I think you are taking the CNS thing a bit overboard. Yes, the central nervous system does and will have the fatigue from high intensity sessions. BUT… if you are not producing ELITE level performances, you really aren’t truly experiencing a great deal of CNS fatigue. YES anyone can experience overtraining symptoms from accumulating sessions overtime but an advanced/elite level athletes takes MUCH longer to recover from a PB than a novice lifter.

  • Example… A 9.9 second 100m sprinter vs a 13.0 100m runner, who would experience the higher output and greatest stress placed upon the body? Or a lifter clean and jerking 400 pounds over a novice lifter just hitting 135 for the first time? Or a max effort deadlift of 800 pounds vs a max effort deadlift of a trainee lifting 200 pounds… Get the idea?

Anyways, on to your workout scheme…

I honestly think you are on the right track but I wasn’t too fond of the exercise choices and what you had listed for your split at first, but your edited scheme looks a little better. But I would do it differently…

Why not use something very basic yet effective for putting on strength and getting faster?

Example…

Sunday- Off
Monday- Sprints (Linear) out to 20-30 yards, Full Body lift (Squat, Bench, Row, Powerclean)
Tuesday- Recovery/tennis drills/general conditioning
Wednesday- Low volume jumps/explosive medicine ball circuit/full body lift (Front Squat, Incline Bench, Deadlift)
Thursday- Off
Friday- Low volume (non-linear) speed work (change of direction), Full body lift (squat, clean/high pull, pull up, RDL’s)
Saturday- Prehab scap, rotator cuff, hip mobility, shoulder stability, tennis drills/conditioing circuit…

Now this is giving you 3 days of the week to bust your ass to get stronger and faster while 2-3 days of the week you are working your conditioning, skill work, and essentially giving you a little break between hard training sessions.

For speed work, you could use a general rule of thumb I like that kelly baggett uses… Low volume, but the runs are full effort, full recovery, distances ranging from 10, 20, and 30 yards using various starts and stances. Once the effort begins to drop off or time is noticibily decreasing your speed workout is over.

Non linear stuff you could use the simple 5-10-5 drill that football players test for at the combine. Simple but effective in improving acceleration/deceleration abilities in a non-linear fashion. Once quality begins to drop off again the session is over.

Weights scheme is very simple, 3-4 compound lifts, get in get out move on to the next day.

As far as plyometrics goes, again keep it high quality, low volume. 6 sets of 2-3 box jumps for example.

You can get creative with the conditioning; medicine ball circuits, low intensity bodyweight circuits with minimal rest, etc…

Hope that helped you out a bit. May have been a little confusing but let’s get you on the right track.

(Not sure if you are familiar with Charlie Francis but this really is the overall general concept of CFTS. Alternating Hi/Low split, sprints and weights on the same day, conditioning/recovery on the next- Very influential on many many speed and strength coaches around the world.)

13

Check out Westside for Skinny Bastards III, ya skinny bastard.

http://www.defrancostraining.com/articles/articles.htm

14

[quote]WRCortese5 wrote:
Couple things…

1.) Why is the subject of this thread “Elite Athlete” workout? Are you in fact elite?

2.) I think you are taking the CNS thing a bit overboard. Yes, the central nervous system does and will have the fatigue from high intensity sessions. BUT… if you are not producing ELITE level performances, you really aren’t truly experiencing a great deal of CNS fatigue. YES anyone can experience overtraining symptoms from accumulating sessions overtime but an advanced/elite level athletes takes MUCH longer to recover from a PB than a novice lifter.

  • Example… A 9.9 second 100m sprinter vs a 13.0 100m runner, who would experience the higher output and greatest stress placed upon the body? Or a lifter clean and jerking 400 pounds over a novice lifter just hitting 135 for the first time? Or a max effort deadlift of 800 pounds vs a max effort deadlift of a trainee lifting 200 pounds… Get the idea?

Anyways, on to your workout scheme…

I honestly think you are on the right track but I wasn’t too fond of the exercise choices and what you had listed for your split at first, but your edited scheme looks a little better. But I would do it differently…

Why not use something very basic yet effective for putting on strength and getting faster?

Example…

Sunday- Off
Monday- Sprints (Linear) out to 20-30 yards, Full Body lift (Squat, Bench, Row, Powerclean)
Tuesday- Recovery/tennis drills/general conditioning
Wednesday- Low volume jumps/explosive medicine ball circuit/full body lift (Front Squat, Incline Bench, Deadlift)
Thursday- Off
Friday- Low volume (non-linear) speed work (change of direction), Full body lift (squat, clean/high pull, pull up, RDL’s)
Saturday- Prehab scap, rotator cuff, hip mobility, shoulder stability, tennis drills/conditioing circuit…

Now this is giving you 3 days of the week to bust your ass to get stronger and faster while 2-3 days of the week you are working your conditioning, skill work, and essentially giving you a little break between hard training sessions.

For speed work, you could use a general rule of thumb I like that kelly baggett uses… Low volume, but the runs are full effort, full recovery, distances ranging from 10, 20, and 30 yards using various starts and stances. Once the effort begins to drop off or time is noticibily decreasing your speed workout is over.

Non linear stuff you could use the simple 5-10-5 drill that football players test for at the combine. Simple but effective in improving acceleration/deceleration abilities in a non-linear fashion. Once quality begins to drop off again the session is over.

Weights scheme is very simple, 3-4 compound lifts, get in get out move on to the next day.

As far as plyometrics goes, again keep it high quality, low volume. 6 sets of 2-3 box jumps for example.

You can get creative with the conditioning; medicine ball circuits, low intensity bodyweight circuits with minimal rest, etc…

Hope that helped you out a bit. May have been a little confusing but let’s get you on the right track.

(Not sure if you are familiar with Charlie Francis but this really is the overall general concept of CFTS. Alternating Hi/Low split, sprints and weights on the same day, conditioning/recovery on the next- Very influential on many many speed and strength coaches around the world.)[/quote]

Well put and very detailed. Thanks! As for why I named it Elite Athlete Workout, well it’s simply because I wanted to build an elite-level workout plan since I have that mentality myself and always strive to be the best. One question, what should I do about the set/rep scheme on the full-body lifts? Should I just go with 5x3?

15

[quote]seph89 wrote:

Well put and very detailed. Thanks! As for why I named it Elite Athlete Workout, well it’s simply because I wanted to build an elite-level workout plan since I have that mentality myself and always strive to be the best. One question, what should I do about the set/rep scheme on the full-body lifts? Should I just go with 5x3?[/quote]

Bro, don’t do what elite athletes are doing now. Do what they did to get to the level they’re currently at.

Everyone wants to jump stages of training but it just doesn’t work that way.

16

1 set of 20 rep breathing squats ASS TO GRASS
supersetted with 1 set of 10 reps light pullovers

military press (clean weight from floor) - 3 sets of 6 reps

1 set of 20 reps stiff leg deadlifts (same weight as used on the squats)
supersetted with 1 set of 10 reps light pullovers

barbell rows 3sets of 6 reps

written by m&m

do this routine 2-3 times a week. increase the weight by 2.5kg when you can finish the workload.

The rest of the “training” is just eating and lotsa sleep, then sit back and watch the scale go up.

I love this program, I have been doing it for the last 6 weeks so far, it is the hardest program I have done (well to be honest its the 1st program I’ve actually stuck to lol - it suits my lifestyle well cos training takes less than an hour, and I can go all out and the relax by living it up by gorging in food and taking long naps at work behind aviators)

17

[quote]seph89 wrote:
WRCortese5 wrote:
Couple things…

1.) Why is the subject of this thread “Elite Athlete” workout? Are you in fact elite?

2.) I think you are taking the CNS thing a bit overboard. Yes, the central nervous system does and will have the fatigue from high intensity sessions. BUT… if you are not producing ELITE level performances, you really aren’t truly experiencing a great deal of CNS fatigue. YES anyone can experience overtraining symptoms from accumulating sessions overtime but an advanced/elite level athletes takes MUCH longer to recover from a PB than a novice lifter.

  • Example… A 9.9 second 100m sprinter vs a 13.0 100m runner, who would experience the higher output and greatest stress placed upon the body? Or a lifter clean and jerking 400 pounds over a novice lifter just hitting 135 for the first time? Or a max effort deadlift of 800 pounds vs a max effort deadlift of a trainee lifting 200 pounds… Get the idea?

Anyways, on to your workout scheme…

I honestly think you are on the right track but I wasn’t too fond of the exercise choices and what you had listed for your split at first, but your edited scheme looks a little better. But I would do it differently…

Why not use something very basic yet effective for putting on strength and getting faster?

Example…

Sunday- Off
Monday- Sprints (Linear) out to 20-30 yards, Full Body lift (Squat, Bench, Row, Powerclean)
Tuesday- Recovery/tennis drills/general conditioning
Wednesday- Low volume jumps/explosive medicine ball circuit/full body lift (Front Squat, Incline Bench, Deadlift)
Thursday- Off
Friday- Low volume (non-linear) speed work (change of direction), Full body lift (squat, clean/high pull, pull up, RDL’s)
Saturday- Prehab scap, rotator cuff, hip mobility, shoulder stability, tennis drills/conditioing circuit…

Now this is giving you 3 days of the week to bust your ass to get stronger and faster while 2-3 days of the week you are working your conditioning, skill work, and essentially giving you a little break between hard training sessions.

For speed work, you could use a general rule of thumb I like that kelly baggett uses… Low volume, but the runs are full effort, full recovery, distances ranging from 10, 20, and 30 yards using various starts and stances. Once the effort begins to drop off or time is noticibily decreasing your speed workout is over.

Non linear stuff you could use the simple 5-10-5 drill that football players test for at the combine. Simple but effective in improving acceleration/deceleration abilities in a non-linear fashion. Once quality begins to drop off again the session is over.

Weights scheme is very simple, 3-4 compound lifts, get in get out move on to the next day.

As far as plyometrics goes, again keep it high quality, low volume. 6 sets of 2-3 box jumps for example.

You can get creative with the conditioning; medicine ball circuits, low intensity bodyweight circuits with minimal rest, etc…

Hope that helped you out a bit. May have been a little confusing but let’s get you on the right track.

(Not sure if you are familiar with Charlie Francis but this really is the overall general concept of CFTS. Alternating Hi/Low split, sprints and weights on the same day, conditioning/recovery on the next- Very influential on many many speed and strength coaches around the world.)

Well put and very detailed. Thanks! As for why I named it Elite Athlete Workout, well it’s simply because I wanted to build an elite-level workout plan since I have that mentality myself and always strive to be the best. One question, what should I do about the set/rep scheme on the full-body lifts? Should I just go with 5x3?[/quote]

I understand that you have that mindset but believe me, elite athletes are elite for a reason. It’s a very big mistake for people to follow an elite level type workout if they are not at that level. Their bodies just cannot physically handle all the volume, stress, etc…

Trust me, keep it simple, treat every speed rep and plyo jump like you would with the weights and you’ll see improvements for sure. Keep it up.

18

[quote]Hanley wrote:
seph89 wrote:

Well put and very detailed. Thanks! As for why I named it Elite Athlete Workout, well it’s simply because I wanted to build an elite-level workout plan since I have that mentality myself and always strive to be the best. One question, what should I do about the set/rep scheme on the full-body lifts? Should I just go with 5x3?

Bro, don’t do what elite athletes are doing now. Do what they did to get to the level they’re currently at.

Everyone wants to jump stages of training but it just doesn’t work that way.[/quote]

I should have put more description into that but I’m not trying to jump stages of training. I’m doing exactly what it takes to get to the elite level and that’s what I meant by calling it an “Elite Athlete Workout”. The elites all started from scratch but that didnt keep them from becoming elite. Therefore everything they did to get to their peak level should be referred to as this “elite” level of training which I’m talking about.

19

I appreciate all the advice and suggestions so far. Thanks!

20

[quote]GHOSTrun wrote:

1 set of 20 rep breathing squats ASS TO GRASS
supersetted with 1 set of 10 reps light pullovers

military press (clean weight from floor) - 3 sets of 6 reps

1 set of 20 reps stiff leg deadlifts (same weight as used on the squats)
supersetted with 1 set of 10 reps light pullovers

barbell rows 3sets of 6 reps

written by m&m

do this routine 2-3 times a week. increase the weight by 2.5kg when you can finish the workload.

The rest of the “training” is just eating and lotsa sleep, then sit back and watch the scale go up.

I love this program, I have been doing it for the last 6 weeks so far, it is the hardest program I have done (well to be honest its the 1st program I’ve actually stuck to lol - it suits my lifestyle well cos training takes less than an hour, and I can go all out and the relax by living it up by gorging in food and taking long naps at work behind aviators)[/quote]

Sounds like squats and milk! Actually I’m currently doing a workout similar to this one except I now employ a 10x3 scheme for most of the exercises.