Law #15 - Do the exercising associated with how much time you can exercise; 60 minutes/day:

You've made a committment to workout for 60 minutes per day. You've also decided to emphasize lower body, so you'll eat more food, especially more carbs, on the days you do lower body workouts.

You begin day 1 with a cardio session with high intensity interval training (detailed in Law #15), and the best time is the first thing in the morning on an empty stomach (but with BCAA's and other supplements). This is a low carb day.

Day 2 is an upper body weight lifting routine in the afternoon/evening and this is a low carb day. After doing your 45 minute weightlifting session, you'll follow it up with 30 minutes of steady state cardio, including a 5 minute cool down.

Note that this is the only time when you do cardio that you don't have to technically do a 45 minutes of cardio session to have it ultimately count as “1 exercise session” (when you do it back to back immediately after lifting weights). It is only 30 minutes here. That way you're only exercising a total of 75 minutes which is the most you want to exercise at any one time. After 75 minutes, cortisol levels get too high, and continue to increase with further exercise and muscle breakdown may begin to accelerate. That is why I personally will never be a marathon runner.

Day 3 is a cardio session, preferably in the morning using a different variation of high intensity interval training than used on Day 1, and this is a low carb day.

Day 4 is lower body and low fat. Do the 45 minute weightlifting session, then follow it up with 30 minutes of steady state cardio, including a 5 minute cool down, just like you did in day 2. The extra carbs here will help you become anabolic, such that your body may build muscle (or at the very least, halt catabolism) in the lower body during the post training insuling surge that you get from the carbs.

Day 5 is a cardio session, preferably in the morning using a different variation of high intensity interval training than used on Days 1 & 3, and this is a low carb day.

Day 6 is upper body weightlifting session, and this is a low carb day. Do your 45 minute weightlifting session, then do 30 minutes of steady state cardio, including a 5 minute cool down, just like you did in days 2 and 4.

Day 7 is a cardio session, preferably in the morning, using the last of the four variations of high intensity interval training, and this is a low carb day.

Day 8 is the cheat day and there is a lower body weightlifting session. The extra calories on the cheat day will help build muscle in the lower body. You never do cardio on a cheat day, but you always lift weights on a cheat day, preferably before your largest meal. After 8 days the cycle repeats. Here is a table showing what the cycle looks like:

 

Day 2 - Upper Body	reps	rest	sets	tempo
incline bench press immediately followed by	4		3*	1+1+3
regular grip barbell rows	4		3*	1+1+3
		2.5 min – stretch
flat bench press immediately followed by	8		3	1+1+3
reverse grip barbell rows	8		3	1+1+3
		1.5 min - stretch
biceps curl immediately followed by	12		3	2+1+3
standing french presses triceps	12		3	2+1+3
		1 min - do stretching
standing military press immediately followed	16		3	2+1+3
by reverse grip biceps curl	16		3	2+1+3
		30 seconds – stretch
Day 4 Lower Body/Abs
squat immediately followed by	4		3*	1+1+3
romanian deadlift	4		3*	1+1+3
		2.5 min – stretch
leg press immediately followed by	8		3	1+1+3
leg press calf raises	8		3	1+1+3
		1.5 min - stretch
lying down leg curl immediately followed by	12		3	1+1+4
seated calf raise	12		3	1+1+4
		1 min - - do stretching
leg raises immediately followed by	16		3	2+1+4
crunch	16		3	2+1+4
		30 seconds – stretch
Day 6 - Upper Body
incline bench press immediately followed by	4		3*	1+1+3
dumbell rows	4		3*	1+1+3
		2.5 min – stretch
bench press	8		3	1+1+3
pulldown machine	8		3	1+1+3
		1.5 min - stretch
hammer curl immediately followed by	12		3	1+1+4
skull crushers triceps	12		3	1+1+4
		1 min - - do stretching
upright row immediately followed by	16		3	2+1+4
wrist curl*	16		3	2+1+4
		30 seconds – stretch
Day 8 Lower Body/Abs
hack squat immediately followed by	4		3*	1+1+3
romanian deadlift	4		3*	1+1+3
		2.5 min – stretch
front squat	8		3	1+1+3
toe raises	8		3	1+1+3
		1.5 min - stretch
seated leg curl	12		3	1+1+4
seated calf raise	12		3	1+1+4
		1 min - - do stretching
swiss ball leg raises	16		3	2+1+4
swiss ball crunch	16		3	2+1+4
		30 sec - stretch

Law #16