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.
P.M. Workout HIIT Cardio and Abs
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.