RSP Chiseled Phase 1: Day 1

Phase 1 of the RSP Chiseled Trainer begins with an intense chest workout in the morning and an afternoon HIIT cardio session. Let's get it done!

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Are you ready to get stronger, leaner, and more athletic? Don't just talk about it—be about it. Let's start Phase 1 of the RSP Chiseled Trainer right now!

For the next two weeks, you'll be working toward improving your muscle-building potential and your cardiovascular endurance. You'll be working out twice per day to prepare your body for the work required in the following phases. I know that seems like a lot of time, but your efforts in the first two weeks will be well worth it!

If you can't make it to the gym twice per day, you may have to modify the workouts and the cardio to fit your schedule. That's OK. Do your best.

A.M. Workout Chest

This high-volume workout is brutal. If you've had some trouble growing muscle in the past, this type of programming will definitely get you out of that rut!

Each bench-press variation will be 3 sets of triple dropsets of 8-10 reps each. Choose a heavy-enough weight for the first set that completing 8 reps is difficult. As you drop weight, try to drop just enough that you can continue to hit 8-10 reps, but no more.

Chest
Warm-up
1

Push-up

100 reps
Push-up Push-up

2

Incline bench press

3 triple dropsets of 8-10 reps, 60 sec. rest between dropsets
Incline bench press Incline bench press

3

Dumbbell bench press

3 triple dropsets of 8-10 reps, 60 sec. rest between dropsets
Dumbbell Bench Press Dumbbell Bench Press

4

Decline bench press

3 triple dropsets of 8-10 reps, rest 60 sec. rest between dropsets
Decline Barbell Bench Press Decline Barbell Bench Press

5

Low-to-high cable cross-over

4 sets of 12 reps, 30 sec. rest between dropsets
Low-to-high cable cross-over Low-to-high cable cross-over

6

High-to-low cable cross-over

4 sets of 12 reps, 30 sec. rest between dropsets
High-to-low cable cross-over High-to-low cable cross-over

Finisher
7

Push-up

to failure
Push-up Push-up


P.M. Workout HIIT Cardio and Abs

HIIT Cardio and Abs
HIIT Cardio
1
Running, Treadmill Running, Treadmill
2
Walking, Treadmill Walking, Treadmill
During each "work" interval, your effort level should be at a 100. Go balls-to-the-wall for 40 seconds at a time and rest for 40 seconds, for a total of 20 minutes.

Abs
3

Machine crunch

4 sets of 15 reps
Machine crunch Machine crunch

4

Dumbbell weighted knee raise

4 sets of 10 reps
Dumbbell weighted knee raise Dumbbell weighted knee raise

5

Ab-wheel roll-out

4 sets of 10 reps
Ab-wheel roll-out Ab-wheel roll-out


Phase 1 Nutrition

If you want results, you have to make nutrition a priority. No, you can't just "kill it" in the gym and go home and drink milkshakes. If you're a 185-pound man, you should aim to eat about 3,000 calories, 222 grams of protein, 335 grams of carbs, and 85 grams of fat per day.

For a more detailed nutrition plan—including a calculator and daily meal plans— based on your gender and weight, be sure to read the Nutrition Overview and watch the Phase 1 Overview video.


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