10W – Week 4

This is probably the toughest week to date. Not the toughest in the program, but definitely the toughest you’ve had yet. But, we promise you that if you stick to the KETO the entire week, and don’t cheat, you will see big gains.

To learn more about the KETO run, check out Dr. Willey’s book, Better Than Steroids.

[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.


[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.

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[clearboth] The KETO run is one of the most powerful fat burning tools out there. Similar eating plans go by a number of names, including low carb diet, and Atkins diet. I call it the keto run to emphasize two points: number one, ideally you get your body to switch to using ketons (the by‐products of fatty acid metabolism when carbohydrates (sugars) are not present for energy) and number two, because like any ‘run’ it should be short (I am not a runner…), 7 to 14 days a time.

Protein Sources for your diet.

Exercise Title [clearboth] Forced reps are a process that involves working the muscle group to failure.  Forced reps take place within a given set and can consist of maximal weight to failure (less reps) or light to moderate weight (high reps).  Utilization of a lifting partner is essential to allow full contraction of the muscle to occur.  Minimal time is needed between forced reps (as long as full muscle contraction occurs) and time between sets utilizing forced reps is longer to allow greater recovery.

Example:  Bench press at 90% of max for 6 – 8 reps (employing a partner to help you through the full phase of contraction).

10W Tools



Week 5 Mon. Tues. Wed. Thurs. Fri. Sat. Sun.
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 Forced Reps Chest/ Triceps Forced Reps Back / Biceps Forced Reps Quads / Traps Forced Reps Shoulders / Hamstring Forced Reps Biceps /Triceps Calves OFF



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