10W – Week 3

[formlightbox_call title=”10W Boot Camp Measurement Form” class=”1327388752814″][/formlightbox_call] [formlightbox_obj id=”1327388752814″ style=”” onload=”false”][gravityform id=”63″ ajax=”true” name=”10W – Boot Camp Initial Measurement Form”][/formlightbox_obj] [clearboth] For yours and our records, you will need to measure and submit your current body measurements that are listed in the form.


[raw]Nutrient Calculator Title Button

[/raw] [clearboth] Enter your Weight, Body Fat %, and Min in Gym/day into the our Nutrient Calculator to give your the optimal dietary needs for this program. Be sure to record the amounts of Carbs, Protein, and Fats listed in the Calculator, as these numbers are vital to the design of your diet.

You will need to record two sets of numbers this week. One set for the High Carb Menu and one set for the Low Carb menu.

[formlightbox_call title=”Low Carb Low Calorie Diet Form” class=”1327646553848″][/formlightbox_call] [formlightbox_obj id=”1327646553848″ style=”” onload=”false”][gravityform id=”32″ name=”10W Week Two/Three Modified Carb Drop” ajax=”true”][/formlightbox_obj]

[clearboth] The eating plan is a Modified Carb drop that keeps your calories in the neutral position and uses macronutrient shifting as its mechanism of play. If you have questions about it, you kind find a lot of information in Better Than Steroids.

The eating style for week two and three is the same – in other words – you will be doing a MCD 2:1 both weeks, you will just need to adjust your calories based on your changes to your lean mass after you measure.

Protein Sources for your diet.

[one_sixth] [lightbox title=”Week 3 with Dr. Willey” href=”http://www.youtube-nocookie.com/embed/TZ4amXD7UYo?rel=0″ iframe=”true” width=”630″ height=”355″][/lightbox]

[clearboth] [clearboth] [clearboth] [/one_sixth] [five_sixth_last] Exercise Title [clearboth] A giant set usually consists of a number of different exercises, for one particular body part, done in tandem. Set one is performed on one exercise followed by set one on the next exercise and so on. Weight is usually moderate and there is little to no rest between each exercise. After one set, rest can occur for two to three minutes.

Example: Triceps pushdowns – overhand grip, followed by triceps pushdowns – underhand grip, then dumbbell kickbacks – the total, composing one giant set. [/five_sixth_last]

10W Tools



Week 3 Mon. Tues. Wed. Thurs. Fri. Sat. Sun.
EatingPlan ModerateCalorie/ Low carb Moderate Calorie/ Low carb ModerateCalorie/ High carb ModerateCalorie/ Low carb Moderate Calorie/ Low carb ModerateCalorie/ High carb Free
Cardio 20 min HIIT Post Workout 15 min HIIT Post Workout 18 min HIIT Post Workout 10 min HIIT Post Workout 15 min HIIT Post Workout 25 min HIIT Post Workout OFF
RT Giant Sets Chest/Tris Giant Sets Back/Bis Giant Sets Legs – Quads / Traps Giant Sets Shoulders/Hams Giant Sets Bis/Tris Calves OFF



online workout trainer


It’s not too late to add an Online Trainer into the 10W Program. Click here for more.

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