FREQUENCY: The program is eight weeks long and comprises two four-week phases. You'll work out four days a week in each phase. Follow Phase I for Weeks 1-4, then move on to Phase II for Weeks 5-8. For both phases, perform Workouts A and B on back-to-back days, then rest a day before Workout C. On the following day, perform Workout D, then rest two more days before repeating the cycle for the next week.
HOW TO DO IT: Perform the exercise pairs (marked A and B) as alternating sets, resting the prescribed amount of time between sets of each. (So you'll do one set of A, rest, then one set of B, rest again, and repeat for all the prescribed sets.) Perform exercises marked A, B, C, and D as a circuit-do one set of each exercise, one after the other, resting the prescribed amount of time between each set. After Exercise D, repeat the circuit again for the prescribed number of sets. Perform the remaining exercises as straight sets, completing all sets for one exercise before moving on to the next one.
WEIGHT: Choose the heaviest weight that allows you to complete all the prescribed repetitions for each set.
CARDIO: The day after you do Workouts B and D, perform the following interval cardio session: Warm up on the machine of your choice for five minutes, then work at the hardest pace you can maintain for 30 seconds. Slow down to a moderate intensity for 90 seconds. That's one interval. Do four intervals in the first week and add one additional interval every week thereafter (so you'll do 12 intervals in Week 8). After you've completed all your intervals, perform a five-minute cool-down. At least one more day per week-although not one on which you weight train or perform intervals-do some sort of physical activity for 30-60 minutes. A game of basketball, touch football, swimming, or hiking are all good options. The goal is to burn some calories and speed recovery from your weight-training sessions.
DUMBBELL SWING: For Workout A in Phase I, use a heavy dumbbell and alternately dip and straighten your knees to help swing it from between your legs to shoulder level. Each shoulder-level swing is one rep.
DEADLIFT: Perform the deadlift in Weeks 1, 3, 5, and 7, according to the following guidelines:
Week 1: Sets: 4 Reps: 10 Rest: 3 min.
Week 3: Sets: 4 Reps: 8 Rest: 3 min.
Week 5: Sets: 5 Reps: 6 Rest: 21/2 min.
Week 7: Sets: 6 Reps: 4 Rest: 2 min.
HANG CLEAN: Hold a barbell just above knee height, then explosively straighten your hips and pull the bar straight up your torso. As it nears the top of your chest, flip your wrists over so that the bar ends up at neck height with your elbows as high as possible.
BACK EXTENSION: Perform the back extension in Weeks 2, 4, 6, and 8, according to the following guidelines:
Sets: 3 Reps: 8-10 Rest: 2 min. (Applies to each week.)
SNATCH-GRIP BARBELL SHRUG: Perform the snatch-grip barbell shrug in Weeks 2, 4, 6, and 8 only. On odd-numbered weeks, move directly to Exercises 4A and 4B.