Low Intensity (50-55% HR; 110-105)

- Can do basically as much as you want. Walking/cycling

- Counter: Three days’ worth of conditioning, on the other hand, won’t deplete all your
muscle mass, though 4+ days a week likely will. Your body will drop muscle with constant
low-intensity exercise to optimize your size for the task at hand (a.k.a. you’ll develop the
stringy body of a long-distance runner). (Men’s Journal)

Moderate (60-70%; 114-130)

- Fat Loss: 4-6/week, 20-30 mins
- Muscle Gain: 2-3/week

High (75-85%; 142-162)

- Fat Loss: 2-3/week
- Muscle Gain: 1-2/week

(MJ)
2x Sprint
1x Tempo or Recovery

Example sprint run

2 rounds: 5×20-40 meter sprints w/full recovery in between each (2 minutes) and 4 minutes rest
between sets. “Effort is key here,” Holder says. “Progressively increase the amount of sprints and
distance you do as you move through weeks.” If you can find a hill to do this on, even better. You
can also do this on a stationary bike, Holder says. “A good circuit is 8-second bike sprint, 12-
second recovery for 20 minutes, 3x a week; this has been proven to promote fat loss and muscle
gain,” he adds.

Example tempo run

3×800 meters
3×400 meters
1×1600 meters

This can be done at a track or the treadmill. Take 60-90 sec rest in between each interval. “On a
scale of 1-10, the runs should feel about a 7-8.”

Example recovery run

Go for a strong, brisk walk on an incline on a treadmill, a light run, or bike for 20-30 minutes.
Follow with a mobility-focused workout.

BONUS:
Add cardio into your strength routine by doing sprints after your warmup before you hit the
weights. Try 5-second sprints with about 30-60 second recovery in between each for 5 rounds.
Give yourself full recovery (4 minutes) before your start your full strength workout.
 Bodybuilding Extreme Plan
Walking on a slightly inclined treadmill for 45 minutes is an ideal form of the longer-duration
cardio which should be performed on weight-training days (up to 3 times per week)

Sprinting outdoors or on a treadmill and cycling are ideal forms of HIIT cardio which should be
done on weight-training off-days (2-3 times per week). For the HIIT portion, there are many
different methods of implementing this.

I like to keep the work:rest intervals a little longer than most at 1:2.

Low-Calorie/Low Carb Portion

 Duration: All day on weight-training off-days and 1/2-day on weight-training days.
 Caloric intake: 10-12 times body weight
 Macronutrient ratio: 50% protein, 30% fat, and 20% carbohydrate

High-Calorie/High Carb Portion

 Duration: On weight training days only. From the beginning of the weight-training session until
bedtime.
 Caloric intake: The same amount as you would take in during a normal low-calorie day, but
these calories are to be consumed in a time span of 6-8 hours. ( 10-12 x body weight or 1600-
1900 calories for a 160-pound individual)
 Macronutrient ratio - 20% protein 5% fat and 75% carbohydrate

Maintenance Calorie/Carb Portion

 Duration: Weekends
 Caloric intake: 15 times body weight
 Macronutrient ratio: 50% protein, 30% fat, and 20% carbohydrate

Daily Schedule+
 Monday - a.m. cardio, p.m. weight training*
 Tuesday - HIIT cardio performed anytime
 Wednesday - a.m. cardio, p.m. weight training*
 Thursday - HIIT cardio performed anytime
 Friday - a.m. cardio, p.m. weight training *
 Saturday - HIIT Cardio done anytime, maintenance calories
 Sunday - no training/maintenance calories
*Morning cardio optional, depending on individual

What I’m gonna do:

Sunday: Arms + mod 20
Mon: LIIS + HIIT
Tues: Chest + mod 20
Wed: Moderate Cardio, 60 min
Thurs: Legs + mod 20
Fri: LIIS + HIIT
Sat: Back

Back
Arms
Cardio
Chest
Cardio
Legs
Cardio