Precision Nutrition
Body
Transformation
for Men
Carter Schoffer
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Table of Contents
Intro to Body Transformation for Men ... 4
Program Details / Requirements ...4
Phase 1: The Exercises...6
Phase 1: Set/Rep Schemes ...7
Phase 2: The Exercises...8
Phase 2: Set/Rep Schemes ...9
Phase 3: The Exercises...10
Phase 3: Set/Rep Scheme ...11
Energy Expenditure Guidelines ...12
About Carter Schoffer...15
Body Transformation for Men
Designed by Carter Schoffer
Introduction
To cut or not to cut… is that the question? Err, to bulk or not to bulk… maybe that’s it?
Let’s see, oh yes that’s right, now I’ve got it – instead of debating whether to bulk up or get cut first, how about we just get your butt into better
all-around shape! If you’re like most of my clients, I’m guessing you want both fat loss and muscle gain, so let’s go about achieving them simultaneously. Now, how are we going to do this? Well, since my only experience with plastic surgery is seasons 1 through 4 of Nip/Tuck, we’re going have to do this the old fashioned way – by bustin’ ass in the gym.
Specifically, we’re going to meld high intensity with relatively high volume, and we’re going to stick almost exclusively to compound lifts. For those of you well versed in strength training lingo, we’re going utilize a form of concurrent periodization, running a 4-day split – 2 “upper” and 2 “lower” – organized via movement planes.
If I lost you with that last sentence, no worries; as we get down to the brass tacks, the meat and potatoes, the nuts and bolts, err… you get the
picture…it’ll all become clear.
Program Details / Requirements
Below you’ll find some tips and requirements for following this program. Don’t get started on this plan until you fully understand all of the following:
1. First and foremost, you must fully adhere to our Precision Nutrition eating
guidelines during this plan. If you don’t, you’re wasting your time. Nutrition is critical to Body Transformation – and anyone that tells you otherwise is lying to you.
2. Body Transformation often requires an increase in energy expenditure.
However, I haven’t included an across the board energy expenditure
prescription (some call this “cardio” but I don’t like calling it this and you’ll see why later). Instead, I’ve put together some basic guidelines for you to follow depending on your body type and needs. Now, there’s going to be some onus on you to individualize the type and amount of work you do
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– but the guidelines will get you in the right ballpark.3. This program is targeted to intermediate trainees. Reason being, it
makes use of intermediate exercise selection and set/rep manipulation. Furthermore it requires what I’d categorize as an intermediate level of fitness. You’re going to be required to lift heavy, using compound
movements, in relatively high volume. That said, if you consider yourself a beginner but can execute 90% of the lifts provided correctly, by all means, feel free to throw your hat into the ring.
4. You must have access to a fully equipped gym. Don’t waste your time
trying to emulate this plan with a Bowflex, bosuball and a couple kettlebells.
5. If you can’t squat, deadlift, bench, overhead press, row, etc., due to an
injury or equipment limitation, you shouldn’t do this plan. The plan assumes that if you have any imbalances, they’re the common ones. So the plan will help “correct” some issues but isn’t specific in this regard. Please don’t waste your time with patchwork replacement exercises. For instance, if pressing movements “hurt your shoulder,” don’t work around it using different exercises – seek professional treatment. it’s never enough to just remove the exercises that cause the acute pain. In other words, you need to treat the problem, not the symptom.
6. Rather than provide a generic warm-up, I strongly recommend you put
together one suited to your individual needs. But that’s a topic for another book altogether. Fortunately a few of our colleagues, Bill
Hartman, Mike Robertson, and Eric Cressey, have put together what is by far the best resource available. Their DVDs, Magnificent Mobility DVD (lower body) and Inside Out DVD (upper body) will teach you how to put together post-workout stretching routines and pre-workout dynamic warm-ups perfectly tailored to you particular weaknesses, injuries and inflexibilities. Highly recommended. Read our full review here.
Now that we’ve covered the prerequisites, let’s move on to the programs themselves.
Phase 1: Weeks 1-4
The Exercises
Day 1 (Monday)
(1) Sumo deadlift
(2) Single-leg Romanian deadlift – dumbbells in each hand (3a) Swissball leg curls
(3b) Reverse hyperextension (non-loaded)
Day 2 (Tuesday)
(1) Scarecrow
(2a) Chin-up – medium-width grip (2b) Seated dumbbell shoulder press (3a) Renegade row - alternating (3b) Telle-fly
(4) Barbell rollout – from standing if able; from knees otherwise
Day 3 (Thursday)
(1) Barbell front squat (2) Barbell hack squat
(3) Barbell forward lunge – alternating (4) Contralateral superman
Day 4 (Friday / Saturday)
(1) T push-up
(2a) Bent-over barbell row – pronated; hip angle 90° (2b) Slighting incline dumbbell press
(3a) Scott press – seated on swissball (3b) V-bar chin-up
(4) Plank – feet on bench; forearms on swissball
Notes:
If unable to perform the set/rep requirements for any of the pull-up or
chin-up variations, you can make up for the “missed” reps by performing an equal number of 8-10 second negatives. Short of this, opt to mimic the movement on a counterweight machine. If no counterweight machine is available, perform the corresponding movement pattern using a cable pulldown unit.
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Phase 1: Weeks 1-4
Set/Rep Schemes
Day 1 Week 1 Week 2 Week 3 Week 4
Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest Ex 1 6 6 120 7 5 120 8 4 120 4 8 120 Ex 2 4 8 90 4 7 90 4 6 90 3 12 90 Ex 3a 4 AMRAP 10 4 AMRAP 10 4 AMRAP 10 3 AMRAP 10 Ex 3b 4 AMRAP 10 4 AMRAP 10 4 AMRAP 10 3 AMRAP 10
Day 2 Week 1 Week 2 Week 3 Week 4
Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest Ex 1 3 12 60 3 12 60 3 12 60 3 6 60 Ex 2a 6 6 60 7 5 60 8 4 60 4 8 60 Ex 2b 6 6 60 7 5 60 8 4 60 4 8 60 Ex 3a 3 8 10 3 7 10 3 6 10 2 12 10 Ex 3b 3 8 90 3 7 90 3 6 90 2 12 90 Ex 4 2 AMRAP 60 2 AMRAP 60 2 AMRAP 60 2 AMRAP 60
Day 3 Week 1 Week 2 Week 3 Week 4
Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest Ex 1 6 6 120 7 5 120 8 4 120 4 8 120 Ex 2 4 8 120 4 7 120 4 6 120 3 12 120 Ex 3 3 8 90 3 8 90 3 8 90 3 8 90 Ex 4 3 AMRAP 75 3 AMRAP 75 3 AMRAP 75 3 AMRAP 75
Day 4 Week 1 Week 2 Week 3 Week 4
Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest Ex 1 3 12 60 3 12 60 3 12 60 3 6 60 Ex 2a 6 6 60 7 5 60 8 4 60 4 8 60 Ex 2b 6 6 60 7 5 60 8 4 60 4 8 60 Ex 3a 3 8 10 3 7 10 3 6 10 2 12 10 Ex 3b 3 8 90 3 7 90 3 6 90 2 12 90 Ex 4 2 ALAP 60 2 ALAP 60 2 ALAP 60 2 ALAP 60
Notes:
Because the telle fly (Day 2, ex 3b) is actually 3 distinct movements in 1, you’re to perform 8 reps of the first movement (135° flys) followed by AMRAP of each of the following 2 movements (90° fly and press,
respectively). There is to be no rest in-between movements and the load is to remain constant throughout the entire 3-movement set.
AMRAP stands for As Many Reps As Possible. In other words, perform as many reps as you can for that particular exercise; stop a technical
concentric failure (when you can’t perform another technically correct, concentric rep)
ALAP stands for As Long As Possible. Specifically, you’re to hold the given position for as long as you can. Stop the set when you lose the ability to maintain correct form.
There are a number of single-sided or unilateral movements with this
plan. Keep in mind that the set/rep scheme provided is to be completed by each side. For example, 3 sets of 8 for a forward lunge means that you’re to perform 8 reps with each leg for a total of 16 reps.
Phase 2: Weeks 5-8
The Exercises
Day 1 (Monday)
(1) Overhead forward lunge – alternating (2) Barbell front squat
(3) Barbell Bulgarian split squat (4a) Barbell step-up – alternating (4b) Reverse hyperextension
Day 2 (Tuesday)
(1) T push-up
(2a) Flat barbell bench press
(2b) Bent-over barbell row – supinated grip (3a) Renegade row
(3b) Dumbbell punches
(3c) Barbell rollout – from standing if able; kneeling otherwise
Day 3 (Thursday)
(1) Overhead rear lunge – alternating (2) Conventional barbell deadlift
(3) Glute-ham raise
(4a) Swissball leg curl – single leg if able; hold & squeeze contraction for 3s (4b) Plank – feet on bench; forearms on swissball
Day 4 (Friday / Saturday)
(1) Scarecrow
(2a) Standing barbell shoulder press – slight leg drive (2b) Wide-grip pull-up
(3a) See-saw press (3b) Chin-up
(3c) Hanging leg raise
Notes:
If unable to perform the set/rep requirements for any of the pull-up or
chin-up variations, you can make up for the “missed” reps by performing an equal number of 8-10 second negatives. Short of this, opt to mimic the movement on a counterweight machine. If no counterweight machine is available, perform the corresponding movement pattern using a cable pulldown unit.
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Phase 2: Weeks 5-8
Set/Rep Schemes
Day 1 Week 5 Week 6 Week 7 Week 8
Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest Ex 1 2 8 90 2 8 90 2 8 90 2 8 90 Ex 2 2 8/6/4 120 2 7/5/3 120 2 6/3/1 120 2 10/5 120 Ex 3 3 8 90 3 7 90 3 6 90 2 12 90 Ex 4a 3 12 10 3 10 10 3 8 10 2 15 10 Ex 4b 3 AMRAP 120 3 AMRAP 120 3 AMRAP 120 3 AMRAP 120
Day 2 Week 5 Week 6 Week 7 Week 8
Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest Ex 1 3 6 90 3 6 90 3 6 90 3 6 90 Ex 2a 2 8/6/4 60 2 7/5/3 60 2 6/3/1 60 2 10/5 60 Ex 2b 2 8/6/4 60 2 7/5/3 60 2 6/3/1 60 2 10/5 60 Ex 3a 3 8 10 3 7 10 3 6 10 2 12 10 Ex 3b 3 8 10 3 7 10 3 6 10 2 12 10 Ex 3c 3 AMRAP 120 3 AMRAP 120 3 AMRAP 120 2 AMRAP 120
Day 3 Week 5 Week 6 Week 7 Week 8
Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest Ex 1 2 8 90 2 8 90 2 8 90 2 8 90 Ex 2 2 8/6/4 120 2 7/5/3 120 2 6/3/1 120 2 10/5 120 Ex 3 4 AMRAP 120 4 AMRAP 120 4 AMRAP 120 3 AMRAP 120 Ex 4a 3 AMRAP 10 3 AMRAP 10 3 AMRAP 10 2 AMRAP 10 Ex 4b 3 ALAP 90 3 ALAP 90 3 ALAP 90 2 ALAP 90
Day 4 Week 5 Week 6 Week 7 Week 8
Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest Ex 1 3 8 90 3 8 90 3 8 90 3 8 90 Ex 2a 2 8/6/4 60 2 7/5/3 60 2 6/3/1 60 2 10/5 60 Ex 2b 2 8/6/4 60 2 7/5/3 60 2 6/3/1 60 2 10/5 60 Ex 3a 3 8 10 3 7 10 3 6 10 2 12 10 Ex 3b 3 8 10 3 7 10 3 6 10 2 12 10 Ex 3c 3 AMRAP 120 3 AMRAP 120 3 AMRAP 120 2 AMRAP 120
Notes:
AMRAP stands for As Many Reps As Possible. In other words, perform as many reps as you can for that particular exercise; stop a technical
concentric failure (when you can’t perform another technically correct, concentric rep)
ALAP stands for As Long As Possible. Specifically, you’re to hold the given position for as long as you can. Stop the set when you lose the ability to maintain correct form.
If you can’t perform at least 4 reps of the glute-ham raise, perform AMRAP and then perform 3 additional 8 second negatives.
There are a number of single-sided or unilateral movements with this plan. Keep in mind that the set/rep scheme provided is to be completed by each side. For example, 3 sets of 8 for a forward lunge means that you’re to perform 8 reps with each leg for a total of 16 reps.
Phase 3: Weeks 9-12
The Exercises
Day 1 (Monday)
(1) Single-arm dumbbell snatch (2) Overhead rear lunge
(3) Barbell Romanian deadlift
(4) Glute-ham raise negatives – eccentric/yielding phase to last 8-10 secs per rep
(5a) Side / Suitcase deadlift – barbell if able, otherwise dumbbell (5b) Side plank / Side bridge
Day 2 (Tuesday)
(1a) Reverse push-up – feet elevated on swissball (1b) Push-up – feet on swissball
(2a) Bent-over barbell row - pronated (2b) Flat barbell bench press
(3a) Renegade row (3b) T push-up
(3c) Barbell rollout – from standing if able; kneeling otherwise
Day 3 (Thursday)
(1) Overhead barbell squat
(2) Barbell back squat to low box (3) Barbell forward lunge - alternating (4a) Pistol
(4b) Reverse hyperextension
Day 4 (Friday/Saturday)
(1a) Dumbbell Cuban rotation and press (1b) Straight-arm cable press down (2a) Barbell push press
(2b) Med-wide grip pull-up (3a) Barbell corner press (3b) Barbell corner row (3c) Barbell corner twist
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Phase 3: Weeks 9-12
Set/Rep Scheme
Day 1 Week 9 Week 10 Week 11 Week 12
Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest Ex 1 4 3 90 4 3 90 4 3 90 4 3 90 Ex 2 2 6 90 2 6 90 2 6 90 2 6 90 Ex 3 3 10/5 120 3 8/4 120 3 6/3 120 2 12/6 120 Ex 4 3 AMRAP 120 3 AMRAP 120 3 AMRAP 120 3 AMRAP 120 Ex 5a 1 15 10 1 15 10 1 15 10 1 15 10 Ex 5b 1 ALAP 120 1 ALAP 120 1 ALAP 120 1 ALAP 120
Day 2 Week 9 Week 10 Week 11 Week 12
Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest Ex 1a 2 12 10 2 12 10 2 12 10 2 12 10 Ex 1b 2 12 60 2 12 60 2 12 60 2 12 60 Ex 2a 3 10/5 60 3 8/4 60 3 6/3 60 2 12/6 60 Ex 2b 3 10/5 60 3 8/4 60 3 6/3 60 2 12/6 60 Ex 3a 3 8 10 3 7 10 3 6 10 2 12 10 Ex 3b 3 8 10 3 7 10 3 6 10 2 12 10 Ex 3c 3 AMRAP 120 3 AMRAP 120 3 AMRAP 120 2 AMRAP 120
Day 3 Week 9 Week 10 Week 11 Week 12
Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest Ex 1 3 6 90 3 6 90 3 6 90 3 6 90 Ex 2 3 10/5 120 3 8/4 120 3 6/3 120 2 12/6 120 Ex 3 4 10 120 4 8 120 4 6 120 3 12 120 Ex 4a 3 AMRAP 10 3 AMRAP 10 3 AMRAP 10 2 AMRAP 10 Ex 4b 3 AMRAP 90 3 AMRAP 90 3 AMRAP 90 2 AMRAP 90
Day 4 Week 9 Week 10 Week 11 Week 12
Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest Ex 1 3 6 90 3 6 90 3 6 90 3 6 90 Ex 2a 3 10/5 60 3 8/4 60 3 6/3 60 2 12/6 60 Ex 2b 3 10/5 60 3 8/4 60 3 6/3 60 2 12/6 60 Ex 3a 3 8 10 3 7 10 3 6 10 2 12 10 Ex 3b 3 8 10 3 7 10 3 6 10 2 12 10 Ex 3c 3 8 120 3 7 120 3 6 120 2 12 120 Notes:
AMRAP stands for As Many Reps As Possible. In other words, perform as many reps as you can for that particular exercise; stop a technical
concentric failure (when you can’t perform another technically correct, concentric rep)
ALAP stands for As Long As Possible. Specifically, you’re to hold the given position for as long as you can. Stop the set when you lose the ability to maintain correct form.
There are a number of single-sided or unilateral movements with this
plan. Keep in mind that the set/rep scheme provided is to be completed by each side. For example, 3 sets of 8 for a forward lunge means that you’re to perform 8 reps with each leg for a total of 16 reps.
Energy Expenditure Guidelines
Wouldn’t it be just grand if everyone had the same goal(s) and responded the same way to exercise and dietary manipulation? If that were true we could put together one resistance training program, one set of meal plans and one energy expenditure protocol – culminating into a single
all-accomplishing plan - and you’d all be set.
Unfortunately, my chicken hasn’t begun to lay golden eggs. And there’s no one plan that will work for everyone.
Fortunately for you, we’ve put together Precision Nutrition to cover your dietary needs. Better still, we’ve outlined 12 weeks of resistance training that’ll fit your goals and needs. And not to be remiss, the energy expenditure plan will help you round out the rest of your program.
Energy Expenditure Plan for the Next 12 Weeks
Choose your highest priority – muscle gain or fat loss?
While the point of this plan is to achieve both ends, we’ll still prioritize by coming up with a hierarchy of needs. In other words, you’ll devote slightly more attention to one goal over the other by tailoring your total energy expenditure. This is very different than the all-or-none, bulking vs. cutting dogma. To do this, pick which group you belong to: muscle gain group or lose fat group.
Quick tip: if you’re 6’, 150lbs @ 20% body fat, you need to gain muscle more than you need to lose fat; if you’re 6’, 250lbs @ 20% body fat, you need to lose fat more than you need to gain muscle.
Weeks 1 & 2
Fat Loss Group: Add 10 minutes of low intensity energy expenditure efforts
to the end of each resistance training bout.
Muscle Gain Group: Omit all non-resistance training energy expenditure.
Weeks 3 – 6
Fat Loss Group: If you’ve managed to drop fat while preserving lean mass
in a 2:1 ratio (2 parts fat lost to 1 part lean mass lost), continue as is,
manipulating the diet as needed. If you haven’t achieved a fat loss to muscle preservation ratio of at least 2:1, add a single interval sprint bout to the week (guideline below).
Muscle Gain Group: If you’ve managed to pack on at least 1lb of muscle
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you haven’t put on any muscle, increase kcals according to PN and keep additional energy expenditure to a minimum.Weeks 7-10
Fat Loss Group: If you’ve managed to drop fat while preserving lean mass
in a 2:1 ratio (2 parts fat lost to 1 part lean mass lost), continue as is,
manipulating the diet as needed. If you haven’t achieved a fat loss to muscle preservation ratio of at least 2:1, add a second interval sprint bout to the week (guideline below).
Muscle Gain Group: If you’ve managed to pack on at least 1lb of muscle
per week without gaining body fat, continue as is. If you’re continuing to put on fat, add a single, steady state, medium intensity bout to the week (guideline below). If you haven’t put on any muscle, increase kcals according to PN and keep additional energy expenditure to a minimum.
Weeks 11 & 12
Fat Loss Group: If you’ve managed to drop fat while preserving lean mass
in a 2:1 ratio (2 parts fat lost to 1 part lean mass lost), continue as is,
manipulating the diet as needed. If you haven’t achieved a fat loss to muscle preservation ratio of at least 2:1, add a bout of steady state, medium
intensity energy expenditure to each resistance training day (removed from the resistance training bout by at least 4 hours).
Muscle Gain Group: If you’ve managed to pack on at least 1lb of muscle
per week without gaining body fat, continue as is. If you’re continuing to put on fat, add a single interval sprint bout to the week (guideline below). If you haven’t put on any muscle, increase kcals according to PN and keep
additional energy expenditure to a minimum.
General Notes:
Diet plays a huge role here. If you dial it, you may very well be able to
get away with no additional energy expenditure.
Each step above builds on the previous. For example, when I say in to
add a single interval sprint bout, this is on top what was assigned in previous weeks.
Please realize that the above is just a general guideline. If you’ve
experimented in the past and have found strategies that have worked well for you, by all means go forth and slay dragons with them.
If you expect a high output such as losing 20lbs of fat in 12 weeks for
instance, you’ll need to equal that with a high input. In other words, you may need to implement the most aggressive strategies right off the bat and you may even have to add to them.
Protocols for the Next 12 Weeks
Steady state, Medium Intensity Work:
These are to be conducted at 70-80% of max heart rate and are to last for 40-60 minutes depending on your needs / goals. Stay off of the recumbent bikes and elliptical machines. Challenge yourself by using a treadmill, reverse escalator, upright bike or rowing machine. Switch up what you use from bout to bout.
Sprint interval:
Novice to intermediate: Use a 1:2 ratio of sprint to jog and have the bout last 15 minutes. In other words, you’re working with 900 seconds (15 minutes x 60 seconds) – 300 of which should be dedicated to sprinting at max effort; 600 of which should be performed at a jog of about max effort.
For example, your intervals can be 15s (sprint): 30s (jog); 30s (sprint): 60s (jog); 60s (sprint): 120s (jog), etc. Just stick to the 1:2 ratio and make sure you’re working at maximal capacity for the sprint portion.
Intermediate to advanced: Use a 1:1 ratio of sprint to jog and have the bout last 20 minutes. In other words, you’re working with 1200 seconds – 600 of which should be performed at a sprint of max effort, 600 of which should be performed at a jog of about max effort.
For example, your intervals can be 15s (sprint): 15s (jog); 30s (sprint): 30s (jog); 60s (sprint): 60s (jog), etc. Just stick to the 1:1 ratio and make sure you’re working at maximal capacity for the sprint portion.
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About Carter Schoffer
Carter Schoffer is a strength and conditioning coach living in London, Ontario, and the Director of Sports Nutrition and Performance for Science Link, Inc., the parent company of Precision Nutrition.
As Director of Sports Nutrition and Performance, Carter designs and manages the training and nutritional programs of clients from around the globe, from recreational exercisers of all levels to elite athletes competing in collegiate, Olympic and professional sport.
Formally, Carter’s education comes from the Biological Sciences program at the University of Western Ontario, where he also worked as an assistant to Dr. John Berardi in the Exercise Nutrition Laboratory.
Carter has pioneered a method of distance-based coaching that allows clients of all walks of life to access world-class training and nutrition expertise
regardless of geographical bounds. To learn more about the coaching
program, to hear clients describe their own body transformations, or to find out more how to become a client yourself, read about Body Transformation Coaching.