RSP Chiseled Program Overview

The RSP Chiseled Trainer features a wide range of training styles, all tied together seamlessly by Kizzito Ejam's unstoppable love of lifting. Here's what you need to know to get started!

Main | Program | Phase 1 | Phase 2 | Phase 3 | Phase 4 | Phase 5 | Nutrition | Get Started

The Chiseled program is more than just some workouts and a nutrition plan. It's the culmination of everything I've learned over the last five years from my training, my supplementation, and my nutrition. Over that time, I've built my career as a fitness model and athlete. But I've also built a reputation as a guy who can stay shredded 365 days a year without losing muscle mass along the way.

How do I do it? First and foremost, I do what I enjoy. And second, I eat good food, and lots of it! This program is designed for anyone who wants to stay lean without having to worry too much about restricting calories, doing heaps of monotonous cardio all year, and learning new skills and movements in their workouts.

I designed this program to have so much variety that when you go into the gym, you're going to be excited to work out.

RSP CHISELED PROGRAM OVERVIEW
Watch the video - 8:38



Chiseled Train

The program is probably designed a little differently than anything you've tried before. For seven weeks, you'll perform workouts that help you shred fat in a number of different ways, followed by a 1-2-week maintenance phase designed to help you maintain your results until you decide to start the program again. And I really hope that you do that! You can repeat this program as many times as you want, getting better results each time, and stay chiseled year-round.

You can repeat this program as many times as you want, getting better results each time, and stay chiseled year-round.

This program has five phases, each one with a specific goal. You can see more details about each of them on the phase overview pages, but here's the overall structure.

  • Phase 1: Hypertrophy and endurance, 2 weeks
  • Phase 2: Strength, 2 weeks
  • Phase 3: Second hypertrophy phase, 2 weeks
  • Phase 4: Shred and performance, 1 week
  • Phase 5: Maintenance, 1-2 weeks

Each of these builds off of the one before it. You'll build muscle and enhance your aerobic work capacity in Phase 1, lift heavier weights in Phase 2, move those heavy weights for higher reps in Phase 3, shred down like a beast in Phase 4, and enjoy your new physique while you dial back the workload in the maintenance phase.

Chiseled Fuel

If fat loss was all about how you trained, every hard-working lifter at the gym would look like an action figure. They definitely don't! Nutrition is what makes the ultimate difference when it comes to fat loss, and it's an absolutely indispensable part of the Chiseled program.

Nutrition is what makes the ultimate difference when it comes to fat loss, and it's an absolutely indispensable part of the Chiseled program.

Over the course of seven weeks, you're going to slowly decrease the amount of calories you take in through carbs and fats, but your protein intake is going to remain consistent throughout the entire program. The precise numbers will be different for everyone, but here's how the calories break down for a 185-pound man like me:

  • Phase 1: 3000 calories
  • Phase 2: 2850 calories
  • Phase 3: 2725 calories
  • Phase 4: 2625 calories
  • Phase 5: 2650 calories

To a lot of people, 3000 calories may sound like a lot for a shred program. But not all 3000-calorie diets are created equal! You'll use some advanced but easy-to-understand nutritional strategies to help make sure you put each and every one of those calories to good use. Not only will you have your macros dialed in airtight, but you'll also time your intake of certain nutrients to maximize both fat loss and athletic performance.

To find out the specific calorie level and macronutrient breakdown for you and your body, use the calculator on the Nutrition Overview page. This is important stuff, so I really recommend having your macros for all eight weeks calculated before starting the first workout.

Chiseled Supplements

While your calories and macros are going to evolve over the next couple of months, your daily supplement stack will look more or less the same. Each of these supplements plays a crucial role in the overall project of eviscerating fat.

Each of these supplements plays a crucial role in the overall project of eviscerating fat.
  • Protein: Helps you meet your daily macro benchmark, build muscle, and recover from workouts
  • BCAAS: Helps preserve muscle mass while burning fat
  • Creatine: Improves workout quality and allows you to move more weight or get more reps
  • Caffeine: Improves workouts quality, suppresses appetite, gives you energy, helps burn fat
  • Beta-alanine: Boosts workout endurance to help you do more work in the gym
  • Omega-3 fatty acids: Helps your body absorb and break down fat reserves
  • Multivitamin: Helps you cover all your nutritional bases while eating for performance and fat loss

Some of these might be new to you, but most are probably quite familiar. We're not trying to reinvent the wheel here, but rather just make the most of what we know works! Here's a rock-solid way of scheduling your daily supplements:

Supplement stack
After waking

RSP BioVite: 1 serving


RSP Fish Oil: 1 serving


Before morning cardio

RSP Dyno: 1 serving


60 minutes before strength workout

RSP Whey: 1 serving


30 minutes before strength workout

Creatine: 1 serving


Beta-alanine: 1 serving


During workout

RSP ReGen BCAA: 1 serving


Any time of day

RSP QuadraLean: 1 serving



Chiseled Motivation

Make no mistake: You're going to work hard in this program. But if you follow my example, it won't feel that way. RSP Chiseled is all about finding the joy in training, because when you have joy in something, it's never going to feel like work. I want you to have the same feeling I get when I walk into the gym. When you have that kind of passion, you'll do it effortlessly—without thinking, without anyone asking you to do it. There's no feeling quite like it!

If you're ready to get started, review all the information on this page, sign up for the weekly emails, and watch all the videos for the phases of the program. Do this with me—you'll never regret it!


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Main | Program | Phase 1 | Phase 2 | Phase 3 | Phase 4 | Phase 5 | Nutrition | Get Started