It’s judgment day again! Last Monday I weighed in at 217.8 lbs, however, this morning I’ve come in at 215.6 lbs. That’s a very pleasing drop this far into the transformation for me. Your nutrition plan will remain the same in terms of the ratios I’ve set for you at the beginning of this program. Having said that, you will need to make some adjustments. Your weight will have come down which means your portions will also need to decrease, in order to reflect this.

Now we’re officially halfway through this groundbreaking program, it’s time to refocus for the second half. You might be feeling more tired as am I, but now is not the time to start feeling sorry for yourself. This is where the results start to come thick and fast, so persevere in the face of sacrifice!

To mix things up further for week 4, we are going to do everything unilaterally. This means every set purely isolates one side of your body, whether that’s your biceps, lat or quad. The principle is to forge a better mind to muscle connection, burn more calories and shock the system.

We’re putting up cardio to 35 minutes per session now, to increase the energy deficit further and to avoid our metabolism becoming complacent. Also, don’t forget you still need to get your 150 twists done every day to keep your waist coming in as you dispose yourself of the fat.

Morning Cardio - 35 Minutes

Legs, Calves & Abs Workout

Quads

1. Single-Leg Extension	5 Sets x 15, 15, 15, 12, 6 reps each leg

For the first 3 sets, reduce the weight with each successive set. For the last 2 sets, increase the weight with each successive set.

- No rest between sets

2. Single-Leg Press	5 Sets x 15, 15, 15, 12, 6 reps each leg

For the first 3 sets, reduce the weight with each successive set. For the last 2 sets, increase the weight with each successive set.

- 60 seconds of rest between sets

3. Single-Leg Hack Squat	5 Sets x 10 reps each leg

All 5 sets are drop sets. Perform 10 reps using the right leg, then switch to your left leg and do 10 reps. Reduce the weight and complete another 10 reps for each leg. Continue to reduce the weight for each set until you’ve completed a total of 50 reps each leg.

- No rest between sets.

4. Smith Machine Lunge	5 Sets x 10 reps each leg

All 5 sets are drop sets. Perform 10 reps using the right leg, then switch to your left leg and do 10 reps. Reduce the weight and complete another 10 reps for each leg. Continue to reduce the weight for each successive set until you’ve completed a total of 50 reps each leg.

- No rest between sets.

CALVES

5. Seated Single-Leg Calf Raise	5 Sets x 20 reps each leg

All 5 sets are drop sets. Perform 20 reps using the right leg, then switch to your left leg and do 20 reps. Reduce the weight and complete another 20 reps for each leg. Continue to reduce the weight for each successive set until you’ve completed a total of 100 reps each leg.

- No rest between sets.

LOWER ABS

Circuit (3 Sets)

6a. Alternating Hanging Leg Raises	10 reps each leg

6b. Alternating Lying Leg Raises	10 reps each leg

6c. Alternating Exercise Ball Knee Tucks	10 reps each leg

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Day 22:Quads, Calves, and Lower Abs

Morning Cardio - 35 Minutes

Legs, Calves & Abs Workout

Quads

1. Single-Leg Extension

5 Sets x 15, 15, 15, 12, 6 reps each leg

For the first 3 sets, reduce the weight with each successive set. For the last 2 sets, increase the weight with each successive set.

- No rest between sets

2. Single-Leg Press

5 Sets x 15, 15, 15, 12, 6 reps each leg

For the first 3 sets, reduce the weight with each successive set. For the last 2 sets, increase the weight with each successive set.

- 60 seconds of rest between sets

3. Single-Leg Hack Squat

5 Sets x 10 reps each leg

All 5 sets are drop sets. Perform 10 reps using the right leg, then switch to your left leg and do 10 reps. Reduce the weight and complete another 10 reps for each leg. Continue to reduce the weight for each set until you’ve completed a total of 50 reps each leg.

- No rest between sets.

4. Smith Machine Lunge

5 Sets x 10 reps each leg

All 5 sets are drop sets. Perform 10 reps using the right leg, then switch to your left leg and do 10 reps. Reduce the weight and complete another 10 reps for each leg. Continue to reduce the weight for each successive set until you’ve completed a total of 50 reps each leg.

- No rest between sets.

CALVES

5. Seated Single-Leg Calf Raise

5 Sets x 20 reps each leg

All 5 sets are drop sets. Perform 20 reps using the right leg, then switch to your left leg and do 20 reps. Reduce the weight and complete another 20 reps for each leg. Continue to reduce the weight for each successive set until you’ve completed a total of 100 reps each leg.

- No rest between sets.

LOWER ABS

Circuit (3 Sets)

6a. Alternating Hanging Leg Raises

10 reps each leg

6b. Alternating Lying Leg Raises

10 reps each leg

6c. Alternating Exercise Ball Knee Tucks

10 reps each leg

- 30 seconds of rest between sets

Evening Cardio - 35 Minutes

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