The Program

Day 1 – Full Body Push

Exercise Sets Reps
A1 Back Squat (Depth Focus) 5 15
A2 Backward Lunge 5 10
B1 Overhead Press 5 15
B2 Bench Press 5 10
C Banded Face Pull 5 15
D1 Leg Press 4 20
D2 Machine Horizontal Press 4 20
E Band Pull-Apart 4 20
F1 Heel Raise 4 20
F2 Seated Calf Raise 4 20
G1 Lateral Raise 4 20
G1 Tricep Extension 4 20
H Incline Treadmill Walk 10-15 min.

Day 2 – Full Body Pull

Exercise Sets Reps
A1 Trap Bar Deadlift 5 15
A2 Glute Bridge 5 10
B1 Pull-Up 5 15
B2 Lawnmower Row 5 10
C1 Wide-Grip Seated Row 4 20
C2 Kettlebell RDL 4 20
D1 Russian Twist 4 20
D2 Bicycle Kick 4 20
E1 TRX Face Pull 4 20
E2 Bicep Curl 4 20
F Incline Treadmill Walk 10-15 min.

Day 3 – Full Body Push

Exercise Sets Reps
A1 High Box Back Squat 5 15
A2 Dumbbell Sumo Squat 5 10
B1 Bench Press 5 15
B2 Dumbbell Incline Press 5 10
C Banded Face Pull 5 15
D1 Leg Press 4 20
D2 Machine Vertical Press 4 20
E Band Pull-Apart 4 20
F1 Heel Raise 4 20
F2 Seated Calf Raise 4 20
G1 Front Raise 4 20
G1 Dumbbell Tricep Extension 4 20
H Incline Treadmill Walk 10-15 min.

Day 4 – Full Body Pull

Exercise Sets Reps
A1 Deadlift 5 15
A2 GHD 5 10
B1 Single Arm Seated Row 5 15
B2 Lat Pull Down 5 10
C1 Single Leg Glute Bridge 4 20
C2 Straight Arm Lat Pull Down 4 20
D1 V-Up 4 20
D2 Banded Twist 4 20
E1 Rear Delt Raise 4 20
E2 Hammer Curl 4 20
F Incline Treadmill Walk 10-15 min.

Day 5 – Full Body Push

Exercise Sets Reps
A1 Front Squat 5 15
A2 Belt Squat 5 10
B1 Standing Dumbbell Press 5 15
B2 Dip 5 10
C Banded Face Pull 5 15
D1 Band Pull-Apart 4 20
D2 Leg Press 4 20
E Machine Horizontal Press (Neutral Grip) 4 20
F1 Heel Raise 4 20
F2 Seated Calf Raise 4 20
G1 Vertical Plate Press 4 20
G1 Rope Tricep Extension 4 20
H Incline Treadmill Walk 10-15 min.

Day 6 – Full Body Pull

Exercise Sets Reps
A1 Trap Bar Deadlift from Blocks 5 15
A2 Reverse Hyper 5 10
B1 Chin-Up 5 15
B2 TRX Face Pull 5 10
C1 Close Grip Seated Row 4 20
C2 Leg Curl 4 20
 D1 Hanging Knee Raise 4 20
D2 Banded Press Out 4 20
E1 Band Pull-Apart 4 20
E2 Reverse Curl 4 20
F Incline Treadmill Walk 10-15 min.

Nutrition
Make sure you're eating lots of lean protein and good carbs. You'll need to eat
a lot to sustain the amount of volume you do on this program. Here's an
example of my nutrition for a typical day. Servings are in parentheses, i.e. (2):

 4:15am: Finibar™ (1)

 10:00am: Plazma™ (1)
 Pre Workout: Indigo-3G® and Micro PA®
 11:30-1:00pm: Plazma™ (2)
 1:30pm: Mag-10® (2) and Banana (2)
 3:30pm: Chicken (2) and Sweet Potato (1)
 7:00pm (Dinner): Mixed Vegetables (5), Canned Tuna (5), Good Thin
Crackers (2), Metabolic Drive® Protein (2), and Peanut Butter (1)
 8:00pm: Finibar (1)

Totals for Day

 Calories: 3328
 Protein: 287 g.
 Carbohydrates: 412 g.
 Fat: 41.5 g.