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DIET

Copyright DR Physique Limited Ross Dickerson (@DickersonRoss)

 Overview and General Tips
OVERVIEW
• This diet plan is based on 4 weeks steady diet, followed by 6 weeks of carb cycling
• For the first 4 weeks get into the routine of healthy eating, experimenting with different foods and getting used to preparing food in
advance. Try different recipes, some included here or find more on my website. Introduce a CHEAT MEAL on one day per week from
Week 1, replacing one main meal from that day. (A Cheat Meal comprises a main course and dessert of your choice.)
• From Week 5, the diet moves into a 7 day carb cycle. You can start the cycle on any day of the week to adapt it to your lifestyle. For
example if you like to have your cheat meal on a Saturday – pizza, ice cream and a movie – then start your cycle on a Tuesday so that Cheat
Meal Day (Day 4) lands on a Saturday.

TIPS
• Use the food plan as your guide when to put carbs in and take them out
• Remember it is always easier to prepare your food for each day. I know how easy it is to end up buying something “off-plan” because it’s
convenient!
• Avoid sauces as much as possible as a they carry a lot of fat, sugar and salt – make your own without the additives – see my recipes for
some examples.
• Post-workout shake: Depending on what time you train will dictate when you have this. Simply swap the shake for whatever meal is
around the time of your session and have the other meal at another time.
• Try and stick to the food as this is more important than the training….. Remember Training 30% /Diet 70%
• Mix up your meats, fish, vegetables, nuts, and carbs but keep red meat to twice a week max and always healthy natural foods.
• Keep the protein lean (chicken, turkey, pork and beef with fat trimmed off, tuna)and the vegetables green.
• Make sure you are having protein shakes mainly on training days and post workout. This diet plan is all about peeking your metabolism
with high carb days followed up by low carb days which helps to burn through those hard to lose bits of fat.

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 Food Types and Recommended Portion Sizes

Carbohydrates Grams Meat & Fish Grams

uncooked uncooked
Oats 30-50g Chicken (no skin) 200g
Wholegrain Rice or Pasta 65-75g Turkey 200g
Quinoa 75g Pork (trimmed of fat) 200g
Potato (raw peeled) 200g Lean Beef (trimmed of fat) 150g
Sweet Potato (raw unpeeled) 200g Lamb (trimmed of fat) 150g
Ryvita or Oat Cakes 2 pieces Oily Fish (Salmon, trout, tuna, etc.) 175g

Grams White Fish (Cod, bass, plaice, sole, 200g

Vegetables tilapia, halibut, haddock, etc.)
uncooked
Green Vegetables (Broccoli, Green 300g
Fruit & Nuts Approx.
Beans, Asparagus, Leeks, Kale, etc.)
Portions
Carrots 100g
Apple, Pear. Peach, Orange 1 medium
Tomatoes 200g
Berries 150g
Red/Green Peppers 100g
Melon – all types 120g
Other Grams Grapefruit ½ large
Cottage Cheese 250g Nuts (Almonds, Cashews, etc.) 30g
0% Fat Greek Yogurt 150g Mixed Seeds 25g

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 Daily Food Plan – First 4 Weeks

Time/Meal
Oats

Meal 1: 4 egg whites, 2 egg yolks scrambled

1 Fruit (Apple, Pear, Berries, Melon, Orange, Grapefruit)

Snack Nuts (Almonds) OR Mixed Seeds OR Whey Protein Shake

Meat or Fish (Chicken, Beef, White Fish, Oily Fish)

Meal 2: Healthy Carb (Sweet Potato . Wholegrain Rice, Wholemeal Pasta, Cous Cous)

Vegetables - (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad

Nuts (Almonds) OR Mixed Seeds
Snack
Berries (Blueberries best)

Meat or Fish (Chicken, Beef, White Fish, Salmon)

Meal 3: Healthy Carb (Sweet Potato, Wholegrain Rice, Wholemeal Pasta, Cous Cous)

Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad

Casein shake OR

Late Night/Pre-Bedtime: Cottage Cheese OR

0% Fat Natural Yoghurt with scoop of whey protein

Post-workout Protein Shake to fit in according to workout schedule i.e. whether morning or evening
PLUS
workout. Spread out/move your other meals and snacks as needed. 2 Protein shakes per day max.

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 Daily Food Plan : Weeks 5 thru 10 : 7 day Carb Cycle

Day 1: High Carbs (HC) : Clean carbs with your three main meals.
Day 2: No Carbs (NC) : No carbs with any meal
Day 3: Low Carbs (LC) : Carbs only at breakfast.
Day 4: HC + Cheat Meal : Carbs three times during the day; one meal anything you choose.
Day 5: No Carbs (NC) : No carbs with any meal
Day 6-7: Low Carbs (LC) : Carbs only at breakfast.
Roughly follow the food plan until you are into the routine of eating better. It takes diet to the next level so if you only stick
to the approximate food outline it’s still OK. Use the tips below to make it easier!

DIET/RECIPE TIPS:
• Increase natural fats on NO CARB days – nuts, seeds, half an avocado, also more protein
• I use cottage cheese to liven up a dry uninteresting meal or snack – onion and chives is a good one
• Keep variety in your eating – there are plenty of ways to liven up the basic diet. I have included a few examples at the
end of this section or visit my website for more recipes, updated regularly
• However, keep the majority of meals quite plain – e.g. always have a plain mid-day meal without sauces, but use one of
my recipes for the evening
• Shop for all your key ingredients each week so you can always pull together a meal at short notice
• Food list on next page includes majority of the ingredients you will need to make my recipes
• Don’t be afraid to make substitutes in recipes, (as long as clean and within your daily allowances)
• Cravings can be especially difficult in the evenings - try cup of tea (green, camomile, peppermint, etc – or even regular
English Tea) to curb the desire to go off plan

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 Ingredients for recipes on website

Fresh or dried ginger

Chicken breasts
Fresh or dried basil, coriander
Turkey breasts Olive Oil/Coconut Oil
Lean braising/stewing steak
Green Veg (Broccoli, Green
For stir-fry:
Beans, Kale, Carrots, Asparagus,
Wholegrain Rice Soy Sauce
Spinach, Sugar Snap Peas)
Quinoa Oyster Sauce
Sweet Potatoes Rice wine
Blueberries (or other berries)
Plain oats Sesame oil
Melon
Apples/Pears/Peaches
Fillets of white fish For curry:
Lemon
Fillets of trout, salmon Cumin
Eggs Turmeric
Tomatoes Madras Curry Powder
Cottage Cheese
Lettuce
0% Fat Greek Yogurt
Spring Onions
Chillis Tea – Regular, Camomile,
Nuts – Almonds, Cashews
Garlic Peppermint
Dried apricots
Onions

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 Day 1 : High Carbs
Time/Meal
Oats

Meal 1: 4 egg whites, 2 egg yolks scrambled

1 Fruit (Apple, Pear, Berries, Melon, Orange, Grapefruit)

Snack Nuts (Almonds) OR Mixed Seeds OR Whey Protein Shake

Meat or Fish (Chicken, Beef, White Fish, Oily Fish)

Meal 2: Healthy Carb (Sweet Potato . Wholegrain Rice, Wholemeal Pasta, Cous Cous)

Vegetables - (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad

Nuts (Almonds) OR Mixed Seeds
Snack
Berries (Blueberries best)

Meat or Fish (Chicken, Beef, White Fish, Salmon)

Meal 3: Healthy Carb (Sweet Potato, Wholegrain Rice, , Quinoa)

Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad

Casein shake OR

Late Night/Pre-Bedtime: Cottage Cheese OR

0% Fat Natural Yoghurt with scoop of whey protein

Post-workout Protein Shake to fit in according to workout schedule i.e. whether morning or evening
PLUS
workout. Spread out/move your other meals and snacks as needed. 2 Protein shakes per day max.

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 Day 2 : No Carbs
Time/Meal

4 egg whites, 2 egg yolks scrambled

Meal 1:
1 Fruit (Apple, Pear, Berries, Melon, Orange, Grapefruit)

Nuts (Almonds) OR Mixed Seeds

Snack
Berries (Blueberries best)

Meat or Fish (Chicken, Beef, White Fish, Oily Fish)

Meal 2:
Vegetables - (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad

Nuts (Almonds) OR Mixed Seeds

Snack
Berries (Blueberries best)

Meat or Fish (Chicken, Beef, White Fish, Salmon)

Meal 3:
Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad

Casein shake OR

Late Night/Pre-Bedtime: Cottage Cheese OR

0% Fat Natural Yoghurt with scoop of whey protein

Post-workout Protein Shake to fit in according to workout schedule i.e. whether morning or evening
PLUS
workout. Spread out/move your other meals and snacks as needed. 2 Protein shakes per day max.

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 Day 3 : Low Carbs
Time/Meal
Oats

Meal 1: 4 egg whites, 2 egg yolks scrambled

1 Fruit (Apple, Pear, Berries, Melon, Orange, Grapefruit)

Nuts (Almonds) OR Mixed Seeds

Snack
Berries (Blueberries best)

Meat or Fish (Chicken, Beef, White Fish, Oily Fish)

Meal 2:
Vegetables - (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad

Nuts (Almonds) OR Mixed Seeds

Snack
Berries (Blueberries best)

Meat or Fish (Chicken, Beef, White Fish, Salmon)

Meal 3:
Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad

Casein shake OR

Late Night/Pre-Bedtime: Cottage Cheese OR

0% Fat Natural Yoghurt with scoop of whey protein

Post-workout Protein Shake to fit in according to workout schedule i.e. whether morning or evening
PLUS
workout. Spread out/move your other meals and snacks as needed. 2 Protein shakes per day max.

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 Day 4 : High Carbs + Cheat Meal
Time/Meal
Oats

Meal 1: 4 egg whites, 2 egg yolks scrambled

1 Fruit (Apple, Pear, Berries, Melon, Orange, Grapefruit)

Snack Nuts (Almonds) OR Mixed Seeds OR Whey Protein Shake

CHEAT MEAL – Main course and dessert e.g. pizza and ice cream; fish & chips and cheese cake (Either
Meal 2:
as Meal 2 or if preferred can swap with Meal 3)

Nuts (Almonds) OR Mixed Seeds

Snack
Berries (Blueberries best)

Meat or Fish (Chicken, Beef, White Fish, Salmon)

Meal 3: Healthy Carb (Sweet Potato, Wholegrain Rice, , Quinoa)

Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad

Casein shake OR

Late Night/Pre-Bedtime: Cottage Cheese OR

0% Fat Natural Yoghurt with scoop of whey protein

Post-workout Protein Shake to fit in according to workout schedule i.e. whether morning or evening
PLUS
workout. Spread out/move your other meals and snacks as needed. 2 Protein shakes per day max.

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 Day 5 : No Carbs
Time/Meal

4 egg whites, 2 egg yolks scrambled

Meal 1:
1 Fruit (Apple, Pear, Berries, Melon, Orange, Grapefruit)

Nuts (Almonds) OR Mixed Seeds

Snack
Berries (Blueberries best)

Meat or Fish (Chicken, Beef, White Fish, Oily Fish)

Meal 2:
Vegetables - (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad

Nuts (Almonds) OR Mixed Seeds

Snack
Berries (Blueberries best)

Meat or Fish (Chicken, Beef, White Fish, Salmon)

Meal 3:
Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad

Casein shake OR

Late Night/Pre-Bedtime: Cottage Cheese OR

0% Fat Natural Yoghurt with scoop of whey protein

Post-workout Protein Shake to fit in according to workout schedule i.e. whether morning or evening
PLUS
workout. Spread out/move your other meals and snacks as needed. 2 Protein shakes per day max.

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 Day 6-7 : Low Carbs
Time/Meal
Oats

Meal 1: 4 egg whites, 2 egg yolks scrambled

1 Fruit (Apple, Pear, Berries, Melon, Orange, Grapefruit)

Nuts (Almonds) OR Mixed Seeds
Snack
Berries (Blueberries best)

Meat or Fish (Chicken, Beef, White Fish, Oily Fish)

Meal 2:
Vegetables - (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad

Nuts (Almonds) OR Mixed Seeds

Snack
Berries (Blueberries best)

Meat or Fish (Chicken, Beef, White Fish, Salmon)

Meal 3:
Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad

Casein shake OR

Late Night/Pre-Bedtime: Cottage Cheese OR

0% Fat Natural Yoghurt with scoop of whey protein

Post-workout Protein Shake to fit in according to workout schedule i.e. whether morning or evening
PLUS
workout. Spread out/move your other meals and snacks as needed. 2 Protein shakes per day max.

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 ADDITIONAL FAT REDUCTION OPTION

If the 7 day cycle is not allowing you to drop as much fat as required, you can move to a 9 day carb
cycle during the last 6 weeks of the 10 week plan:
Day 1: High Carbs (HC) : Clean carbs with your three main meals.
Day 2: No Carbs (NC) : No carbs with any meals.
Day 3-4: Low Carbs (LC) : Carbs only at breakfast.
Day 5: HC + Cheat Meal : Carbs three times during the day; one meal anything you choose.
Day 6: No Carbs (NC) : No carbs with any meals
Day 7-9: LC : Carbs only at breakfast or no carbs.
Overall this will reduce your carb intake but keep the carb cycle in place

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 Supplements

This is my simple approach to supplements for maximum effect while cutting. I have developed this plan from trying out
different combinations and this is the way that I find works best.

MORNING (MEAL 1 / BREAKFAST) Optional

• Mix 1 scoop of chocolate whey protein or chocolate casein with porridge oats. Mix with 50% water and 50% skimmed
milk.

POST WORKOUT SHAKE

• 1 scoop of whey protein with water.

PRE- AND POST-WORKOUT

• BCAAs (dosage on bottle) 30 minutes before workout and the same right after workout. I note you said your whey
protein contains BCAAs so these are optional

LATE NIGHT SNACK BEFORE BED

• 1 scoop of chocolate casein with water.

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 RECIPES

Copyright DR Physique Limited Ross Dickerson (@DickersonRoss)

 Rainbow Trout with Lemon and Parsley

Well this is hardly a recipe it's so quick & simple... but another
idea and very healthy. Trout is low in fat (a third of the fat of
salmon) and low in calories. Great source of iron, calcium,
selenium and vitamins A, B1, B2, B6 and B12.

Ingredients: (Serves 1-2)

- 2 fresh fillets of rainbow trout (1 fillet - approx 100-120g
cooked so adapt as needed)
- Juice of half lemon
- Fresh parsley chopped
- Salt and pepper to taste
- 2 teaspoons of olive oil

Sprinkle fillets with salt and fresh ground black pepper

Heat oil over medium high heat in a non stick pan
When hot add the fillets and cook for 1 minute each side
Add lemon juice and once sizzling, add parsley and turn heat
down and cook for another 2 minutes
Serve with favourite veg - in photo, sweet potato mash, purple
sprouting brocolli and carrots
Variations: add a few prawns for extra protein content

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 Chicken and Cashew Nut Stir-Fry
You can play around with the ingredients, throw in more veg,, add more or less chilli, and use the amount of chicken according to your
dietary needs.(As with the other recipes the quantities are approximate for one serving).

Ingredients:
150g chicken breast cut into bite size pieces
small handful of raw unsalted cashew nuts
1/2 a medium sized onion cut into 4-6 large pieces
thumb nail sized piece of ginger chopped or crushed
fresh chlili to taste (I used half a medium-hot chilli - I like it quite spicy)
fresh coriander chopped
1 tablespoon olive oil (or groundnut oil)
Marinade - 1/2 teaspoon cornflour plus 1 dessert spoonful soy sauce
Cooking sauce - 2 teaspoons white wine vinegar; 1/4 teaspoon sugar; 2 teaspoons
dry/medium sherry; dessert spoon water.

Mix soy sauce and cornflour for marinade and add to pieces of chicken breast in a shallow bowl. Leave 10 minutes.
Mix ingredients for cooking sauce in small bowl and put to one side.
Heat wok over medium-high heat and then add the oil.
When oil is hot, add cashew nuts and lightly toss for 30 seconds or until light brown. Remove with slotted spoon and put to one side.
Keep oil very hot and add marinated chicken; stir fry for about 3 minutes, turning frequently. Remove chicken and put to one side.
Add onion, chilli and ginger to wok (you may need an extra teaspoon of oil) and stir fry until onion slightly soft.
Return chicken to the wok along with the cooking sauce and bring to boil.
Cover and turn heat right down - simmer for a few minutes to ensure chicken fully cooked and let flavours mingle.
Finally add cashew nuts and a small handful of chopped coriander.
Serve with rice or noodles.
TIPS:
If you are not using non-stick pans, use a wok if you can as chicken sticks easily, and keep your wok seasoned by wiping over with a few
drops of oil after every time it is washed.
Groundnut oil (peanut oil) is great for cooking chicken.
Make sure oil is really hot when the chicken is added but turn down once the chicken has sealed on all sides.
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 Curried Chicken Stew

Ingredients: (2 servings)
Ingredients: (2 portions)
2 teaspoons olive oil
2 skinless chicken breasts, cut into 1" pieces
1/2 green pepper chopped
2 large tomatoes chopped (skinned too if you prefer)
1 small onion chopped
2 garlic cloves, chopped or crushed
1 teaspoon curry powder
1/2 teaspoon ground cumin
1/2 teaspoon ground turmeric
pinch of ground ginger
salt and black pepper to taste
1 tablespoon plain non-fat yoghurt
1 tablespoon fresh chopped coriander

TIPS:
• Even better prepared in larger quantities for use throughout the
week, as curries get better after maturing for a day or two! It will take
- Heat oil in non-stick pan over medium heat
a bit longer - the prep, and cooking time to make sure the chicken is
- Add onion, garlic and pepper, and saute for 2 mins
well cooked - but it being there after work to eat right away is a
- Add chicken and saute until browned, about 5 minutes
welcome sight. Adapt quantity of chicken according to diet plan and
- Add the rest of the ingredients except yoghurt and coriander
your specific protein needs,
- Bring to a boil, then reduce heat and simmer for 15 minutes
• For the larger portion version you may need to remove the
- Remove from the heat and stir in yoghurt and coriander
onion/pepper/garlic from the pan after it is sauteed for 2-3 mins and
(Note: if making in advance for the week leave this until just
keep to one side while browning the chicken in batches
before serving)
• Improvise and adapt - in the photo below dealing with a large portion
Serve with wholegrain/brown rice or cous cous for a change.
for the week, I didn't have enough fresh tomatoes so used a tin of
chopped tomatoes; also, I used a Madras curry powder for added
spice
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 Pomegranate Pork Steaks

Pork is a great meat choice as really low in fat. This recipe does use some fruit and honey, therefore adding some
sugar to your diet, but the quantity per serving is quite small. One pork steak weighed nearly 150g cooked.

Ingredients (serves 4):

4 pork loin steaks, trimmed of excess fat
tablespoon olive oil
1/2 pomegranate
juice of 1/2 orange
1 dessert spoon honey
2 teaspoons mustard (English or Dijon)
sprinkle of hot chilli powder to taste
2 cloves garlic crushed

- Squeeze the 1/2 pomegranate to extract as much juice as possible and use all the seeds
- Mix this with the juice from the orange, honey, mustard, crushed garlic and hot chilli powder
- Mix well and coat pork cutlets
- Leave to marinate for up to an hour.
- Heat oil in non-stick pan over quite a high heat
- Shake off excess marinade and pan fry pork steaks for 4-5 minutes each side until nicely browned
- Add marinade to pan and turn down heat, cooking for a further 7-8 minutes, or until sauce has reduced so there
is one spoonful per steak.

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 RESISTANCE

Copyright DR Physique Limited Ross Dickerson (@DickersonRoss)

 Resistance – Read these notes before starting the plan
Important: Recommended weights to use are not included as part of this plan as it will vary for everyone. Remember you should be working
to fail at the number of Reps shown for each exercise. You may need to try a few different weights to begin with until you get familiar with
your body’s limits.

This is a 10 week plan: in 4 phases:

Phase 1 - Week 1, Week 2, Week 3 (GVT)* Phase 3 - Week 4, Week 5
Phase 2 - Week 1, Week 2, Week 3 (GVT)* Phase 4 - Week 4, Week 5
Example of best combination of muscle groups together on each training day:
Week 1, 4 & 5 Day 4 - Back and Biceps Week 2 Day 4 - Back and Triceps
Day 1- Quads and Hams Day 5 - Shoulders & Traps Day 1- Chest and Biceps Day 5 - Rest
Day 2 - Chest and Triceps Day 6 - Cardio Abs Day 2 – Quads and Hams Day 6 – Shoulders & Traps
Day 3 - Weighted Abs Day 7 - Rest Day 3 - Weighted Abs Day 7 – Cardio Abs

Week 3 (GVT)* Day 4 - Back

Day 1- Chest Day 5 - Shoulders * NOTE: In GVT week there is no Cardio
Day 2 – Legs Day 6 – Arms Abs day
Day 3 - Weighted Abs Day 7 – Rest
The Calfs Routine at the end of the Resistance section can be added in at the end of any gym session 2-3 times a week.
Rotate the 3 sessions.
This program is all about tempo – make sure you are especially strict on form and tempo each week. The Rest Pause technique
described should only be used to squeeze out the last few reps. The program is not about how much you are lifting – focus on
form over weight.
Tempo example:
• 1-1-4 ( Bench Press: 1 second lifting the weight, 1 split second at the top, then a 4 second controlled movement
down)
• 2-1-2 ( Bicep Curls: 2 seconds up, split second at the top, then 2 seconds down)

Rest Pause : Reaching failure and allowing a few seconds for recovery to hit desired reps while maintaining good form.
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 Week 1: Quads & Hams

Exercise Sets Reps Tempo Rest

WARM UP Leg Extensions 2 No Failure increasing weight each set

Squats 2 No Failure increasing weight each set

Quads Squats 4 6-8 2-1-2 90

Leg Extensions 4 8-10 1-1-4 90

Front Squats OR Kettle Bell Front
3 8-10 2-1-2 90
Squats OR DB Front Squats
Leg Press 3 8-10 1-1-4 90

WARM UP Leg Curls 3 No Failure increasing weight each set

Hams Stiff Leg Dead Lifts * 4 6-8 2-1-2 90

Leg Curls 3 8-10 1-1-4 90

Walking Lunges 2 10 each leg 1-0-1 90

* Slightly bent legs, but not locked

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 Week 1: Chest & Triceps

Exercise Sets Reps Tempo Rest

WARM UP DB Incline Chest Press 3 No Failure increasing weight each set

Chest DB Incline Chest Press 4 6-8 1-1-4 90

DB Incline Fly 3 8-10 2-1-2 90

DB Flat Bench Press 4 6-8 1-1-4 90

Cable Fly 3 8-10 2-1-2 90

Triceps Weighted Tricep Dips 3 6-8 2-1-2 90

Skull Crushers 4 6-8 1-1-4 90

Cable Straight Bar Push Downs 3 8-10 1-1-4 90

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 Week 1: Back & Biceps

Exercise Sets Reps Tempo Rest

WARM UP Lateral Pull Down 3 No Failure increasing weight each set

Back Pull Ups (wgt held between legs) 4 6-8 2-1-2 90

Close Grip Pull Down 3 8-10 1-1-4 90

T-Bar Row 4 6-8 2-1-2 90

Seated Row 3 8-10 1-1-4 90

Cable Straight Arm Push Downs 3 8-10 1-1-4 90

Biceps Olympic Bar Curls 4 6-8 1-1-4 90

Seated DB Curls 3 8-10 1-1-4 90

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 Week 1: Shoulders & Traps

Exercise Sets Reps Tempo Rest

WARM UP Military Press 3 No Failure increasing weight each set

Shoulders Military Press 4 6-8 2-1-2 90

Lateral Raises 3 8-10 1-1-4 90

DB Shoulder Press 4 6-8 2-1-2 90

DB Front Raises 3 8-10 1-1-4 90

Upright Row 3 8-10 2-1-2 90

Rear Delt Raises 3 8-10 2-1-2 90

Olympic Bar OR DB Shrugs 3 8-10 1-1-4 90

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 Week 2: Chest & Biceps

Exercise Sets Reps Tempo Rest

WARM UP Flat Bench Press 3 No Failure increasing weight each set

Chest Flat Bench Press 4 10 2-1-2 90

DB Fly 3 10-12 1-1-4 90

Decline DB Press 4 10 2-1-2 90

Cable Fly 3 10-12 1-1-4 90

WARM UP EZ Bar No Failure increasing weight each set

Biceps EZ Bar 4 10 2-1-2 90

Cable Rope Curls 3 10-12 1-1-4 90

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 Week 2: Quads & Hams

Exercise Sets Reps Tempo Rest

WARM UP Leg Extensions 2 No Failure increasing weight each set

Squats 2 No Failure increasing weight each set

Quads Squats 4 10 2-1-2 90

Leg Press 4 10 2-1-2 90

Leg Extensions 3 12 1-1-4 90

WARM UP Leg Curls 3 No Failure increasing weight each set

Hams Dead Lifts 4 10 2-1-2 90

Leg Curls 4 12 1-1-4 90

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 Week 2: Back & Triceps

Exercise Sets Reps Tempo Rest

WARM UP Seated Row 3 No Failure increasing weight each set

Back T-Bar Row 4 10 2-1-2 90

Upper Back Row 3 12 1-1-4 90

Lateral Pull Down 4 10 2-1-2 90

Single Arm Close Grip Pull Down 3 12 1-1-4 90

Triceps Tricep Bench Dips 4 10 2-1-2 90

DB Overhead Extensions 3 12 1-1-4 90

Tricep Cable Rope Extensions 3 12 1-1-4 90

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 Week 2: Shoulders & Traps

Exercise Sets Reps Tempo Rest

WARM UP DB Shoulder Press 3 No Failure increasing weight each set

Shoulders Arnold Press 4 10 2-1-2 90

Smith Machine Shoulder Press 3 12 2-1-2 90

Lateral Raises 3 12 2-1-2 90

Rear Delt Raises 3 12 2-1-2 90

Smith Machine Shrugs 4-5 12 2-1-2 60

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 Week 3: Legs

Exercise Sets Reps Tempo Rest

WARM UP Leg Extensions 2 No Failure increasing weight each set

Squats 2 No Failure increasing weight each set

Legs Squats 5 10 2-1-2 90

Leg Press 5 10 2-1-2 90

Leg Extensions 3 15 1-1-4 90

Stiff Leg Dead Lifts * 5 10 2-1-2 90

Walking Lunges 3 10 2-1-2 90

Leg Curls 3 15 1-1-4 90

* Slightly bent legs, but not locked

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 Week 3: Chest

Exercise Sets Reps Tempo Rest

WARM UP Bench Press 3 No Failure increasing weight each set

Chest Bench Press 5 10 2-1-2 90

DB Flat Bench Press 5 10 2-1-2 90

Machine Fly 3 15 1-1-4 90

Weighted Dips 10 10 2-1-2 90

Decline Cable Fly 3 15 1-1-4 90

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 Week 3: Back

Exercise Sets Reps Tempo Rest

WARM UP Seated Row 3 No Failure increasing weight each set

Back T-Bar Row 5 10 2-1-2 90

Seated Row 5 10 2-1-2 90

Upper Back Row 3 15 1-1-4 90

Lateral Pull Down 10 10 2-1-2 90

Straight Arm Push Down 3 15 1-1-4 90

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 Week 3: Shoulders

Exercise Sets Reps Tempo Rest

WARM UP Military Press 3 No Failure increasing weight each set

Shoulders Military Press 10 10 2-1-2 90

Lateral Raises 3 15 1-1-4 90

EZ Bar Upright Row 5 10 2-1-2 90

Cable Rope Upright Row 5 10 2-1-2 90

Rear Delt Raises 3 15 1-1-4 90

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 Week 3: Arms

Exercise Sets Reps Tempo Rest

WARM UP Cable Straight Bar Push Downs 3 No Failure increasing weight each set
Triceps Weighted Bench Dips 10 10 2-1-2 90

Cable Rope Extensions 3 15 1-1-4 90

WARM UP EZ Bar Curls 3 No Failure increasing weight each set

Biceps EZ Bar Curls 10 10 2-1-2 90

Cable Rope Curls 3 15 1-1-4 90

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 Notes for Week 4 and Week 5

All exercises in GREEN are Supersets

• Perform 2 consecutive exercises for specified number of reps with no rest between. Then rest
at the end of the 2 exercises for 60-90 seconds, then repeat for as many sets as stated. At the
end of the superset rest 2-3min before moving onto the next exercise.

• In some cases there are 2 Supersets one right after another. Treat these as separate i.e.
complete all repetitions of the first Superset and then move onto the next

Drop Sets :

• Perform 12 reps then drop weight and perform 12 more reps. This is ONE complete set.

Triple Drop Sets :

• Perform 12 reps then drop weight, and perform 12 more reps, drop weight again and perform
12 more reps. This is ONE complete set.

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 Week 4: Chest & Triceps

Exercise Sets Reps Tempo Rest

WARM UP DB Fly 2 No Failure increasing weight each set

Machine Press 2 No Failure increasing weight each set

Chest DB Incline Fly 4 10-12 2-1-2 90

DB Incline Press 4 10-12 2-1-2 90

Decline Bench Press 3 10-12 2-1-2 90

Machine Fly 3 10-12 2-1-2 90

Machine Press 12 drop
3 1-0-1 90
(Triple Drop Sets ) (36 total)
Triceps Skull Crushers 3 10-12 2-1-2 90
10-12
Single Arm Cable Extensions 3 2-1-2 90
each arm
Straight Bar Push Down 12 drop
3 2-1-2 90
(Triple Drop Sets ) (36 total)

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 Week 4: Back & Biceps

Exercise Sets Reps Tempo Rest

WARM UP Upper Back Row 3 No Failure increasing weight each set

Back Upper Back Row 4 10-12 2-1-2 90

Lateral Pull Down 4 10-12 2-1-2 90

Straight Bar Push Down 3 10-12 2-1-2 90

T-Bar Row 3 10-12 2-1-2 90

DB Pull Overs 3 12-15 2-1-2 90

Biceps Olympic OR EZ Bar Curls 3 10-12 2-1-2 90

DB Hammer Curls 3 10-12 2-1-2 90

Double Arm Cable Bicep Curls 12 drop
3 2-1-2 90
(Triple Drop Sets ) (36 total)

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 Week 4: Quads & Hams

Exercise Sets Reps Tempo Rest

WARM UP Leg Extensions 3 No Failure increasing weight each set

Quads Leg Extensions 4 10-12 2-1-2 90

Squats 4 10-12 2-1-2 90

Front Squats using DB, Kettle
3 10-12 2-1-2 90
Bells or Olympic Bar
Leg Press 3 10-12 2-1-2 90

Hams Lunges 3 10-12 2-1-2 90

Dead Lifts 3 10-12 2-1-2 90

Leg Curls 12 drop
3 2-1-2 90
(Triple Drop Sets ) (36 total)

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 Week 4: Shoulders

Exercise Sets Reps Tempo Rest

WARM UP Lateral Raises 3 No Failure increasing weight each set

Shoulders Lateral Raises 4 10-12 2-1-2 90

DB Shoulder Press 4 10-12 2-1-2 90

Front Raises 3 10-12 2-1-2 90

Smith Press 3 10-12 2-1-2 90

Rear Delt Raises 12 drop
3 2-1-2 90
(Triple Drop Sets) (36 total)
Smith Machine OR Olympic Bar
3 10-12 2-1-2 90
Shrugs
DB or Plate Shrugs 3 10-12 2-1-2 90

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 Week 5: Chest & Triceps

Exercise Sets Reps Tempo Rest

WARM UP Incline Smith Chest Press 3 No Failure increasing weight each set
Chest Incline Smith Chest Press 4 10-12 2-1-2 90

Incline DB Fly 4 10-12 2-1-2 90

Flat DB Press 3 10-12 2-1-2 90

Machine Fly 3 10-12 2-1-2 90

Close Grip Chest Press 12 drop
2 2-1-2 90
(Double Drop Sets) (24 total)
WARM UP Overhead DB Extensions 3 No Failure increasing weight each set

Triceps Overhead DB Extensions 3 10-12 2-1-2 90

Cable Rope Extensions 3 10-12 2-1-2 90

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 Week 5: Back & Biceps

Exercise Sets Reps Tempo Rest

WARM UP Lateral Pull Down 3 No Failure increasing weight each set

Back Lateral Pull Down 4 10-12 2-1-2 90

Upper Back Row 4 10-12 2-1-2 90

T-Bar Row 3 10-12 1-1-4 90

Straight Arm Push Down 3 10-12 2-1-2 90

Close Grip Pull Down 12 drop
2 1-1-4 90
(Double Drop Sets) (24 total)
Biceps EZ Bar 4 10-12 2-1-2 90
Cable Rope 12 drop
3 2-1-2 90
(Triple Drop Sets) (36 total)

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 Week 5: Quads & Hams

Exercise Sets Reps Tempo Rest

WARM UP Leg Extensions 2 No Failure increasing weight each set

Squats 2 No Failure increasing weight each set

Quads Squats 4 10-12 2-1-2 90

Leg Extensions 4 10-12 2-1-2 90

Front Squats OR Kettle Bell Front
3 10-12 2-1-2 90
Squats OR DB Front Squats
12-15
Single Leg Extensions 3 2-1-2 90
(each leg)
Leg Press 12 drop
2 1-0-1 90
(Double Drop Sets) (24 total)
WARM UP Leg Curls 3 No Failure increasing weight each set

Hams Leg Curls 3 10-12 2-1-2 90

Dead Lifts 3 10-12 2-1-2 90

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 Week 5: Shoulders & Traps

Exercise Sets Reps Tempo Rest

WARM UP DB Shoulder Press 2 No Failure increasing weight each set

Lateral Raise 2 No Failure increasing weight each set

Shoulders DB Shoulder Press 4 10-12 2-1-2 90

Lateral Raise 4 12-15 2-1-2 90

EZ Bar Upright Row 3 10-12 2-1-2 90

DB Rear Delt Raise 3 12-15 2-1-2 90

Plate Front Raises 12 drop
2 1-0-1 90
(Double Drop Sets) (24 total)
Olympic Bar OR
3 10-12 2-1-2 90
Smith Machine Shrugs
Plate or DB Shrugs 3 10-12 2-1-2 90

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 Calfs
Perform a session 2-3 times a week, rotating sessions, adding to end of your workout

Exercise Sets Reps Tempo Rest

WARM UP Leg Press Calf Raises 3 No Failure increasing weight each set

Session 1 Leg Press Calf Raises 4 10-12 1-1-4 90

Calf Raise Machine 4 12-15 2-1-2 90

Session 2 Leg Press Calf Raises 5 10 2-1-2 90

Calf Raise Machine 5 10 2-1-2 90

Session 3 Calf Raise Machine 4 12-15 2-1-2 90

Leg Press Calf Raises 4 12-15 2-1-2 90

Calf Raise Machine 15 drop
2 1-0-1 90
(Drop Sets) (total 30)

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 Exercise Guide - Legs

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 Exercise Guide - Chest

Copyright DR Physique Limited

 Exercise Guide - Chest

Copyright DR Physique Limited

 Exercise Guide - Triceps

Skull
Weighted Crushers
Tricep Dips

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 Exercise Guide - Back

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 Exercise Guide - Back

Copyright DR Physique Limited

 Exercise Guide - Shoulders

Copyright DR Physique Limited

 CARDIO

Copyright DR Physique Limited Ross Dickerson (@DickersonRoss)

 Introduction

• These Cardio sessions can be performed on any piece of cardio equipment, but I find
spinning bike and running are most effective. Try to vary so also include stationary bike,
rowing, treadmill, etc. (Ideally stay away from the cross-trainer).
• After each session you should be dripping with sweat and feel you have given your all.
• Increase the resistance on the bike and rowing machine, and the incline on the treadmill to
make it harder as you progress. Make sure you are doing this as you should always be
pushing yourself further.
• There are 3 differently formatted sessions to be performed each week for the first 6
weeks. However, during the last 4 weeks of your 10 week plan, perform Session 3 only, 3
times per week. If you feel comfortable earlier than Week 7, you can move to this earlier.
• This type of training is highly effective in burning fat. It helps speed up your natural
metabolism and is known to continue burning calories for up to 12 hours after completion.
• Cardio routines can be done on rest day, abs day or after a workout

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 Session 1

5 Minute Warm Up Slowly increase speed but only up to a working rate of

50% of max effort
10 Minute Working Phase 1: (5 mins)
• 15 seconds as fast as you can i.e. 100% effort
• 30 seconds recovery (keep moving very slowly)
Phase 2: (5 mins)
• 30 seconds as fast as you can i.e. 100% effort
• 60 seconds recovery (keep moving very slowly)
5 Minute Cool Down • Slowly decrease speed each minute, gradually
lowering your heart rate

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 Session 2

5 Minute Warm Up Slowly increase speed but only up to a working rate of

50% of max effort
15 Minute Working • 30 seconds as fast as you can i.e. 100% effort
• 60 seconds recovery (keep moving very slowly)
• Repeat until 15 minutes is up
5 Minute Cool Down • Slowly decrease speed each minute, gradually
lowering your heart rate

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 Session 3

5 Minute Warm Up Slowly increase speed but only up to a working rate of 50% of
max effort.
20 Minute Working Use ratio of 1:2 working time to recovery time.
• Start at 15 second working and 30 second recovery
• Repeat but increase working time by 5 seconds and recovery
time by 10 seconds each time
• Once you reach 30 second working and 60 second rest, start
going back down i.e. 25 working and 50 rest, and so on until
you reach 15 and 30.
• Keep repeating this cycle until you have competed 20
minutes.
5 Minute Cool • Slowly decrease speed each minute, gradually lowering your
Down heart rate.

Copyright DR Physique Limited

 ABS

Copyright DR Physique Limited Ross Dickerson (@DickersonRoss)

 Introduction

One Cardio Abs session per week and One Weighted Abs session per week

Cardio Abs
There are 2 routines, entitled Week 1 and Week 2. Rotate these , performing alternate weeks
throughout the course of the 10 weeks

Weighted Abs
There are 3 routines, Week 1, Week 2 and Week 3. Perform them in this order for the 10
weeks of the plan: 1, 2, 1, 2, 1, 2, 3, 1, 2, 3

Copyright DR Physique Limited

 Cardio Abs
Exercise Reps
Week 1
WARM UP Lower Crunch 3 – no failure

Abs 1 Hanging Leg Raises 15-20

TRX OR Normal Squat

This plan should take around 30 minutes and leave 20-30
you dripping with sweat. Thrusts

Swiss Ball Upper Crunch 15-20

Make sure you perform all exercises in a group
before resting. If you manage to do all the reps with
Russian Twists 20-30
good form and without failure, then simply increase
the number of reps of the specific exercise.
Perform above 4 exercises then rest 30
Rest -
seconds. Repeat 3 times
If you struggle for time in the gym then you can
always split this program up. For example, put each Abs 2 V-Sit Crunches 15-20
section at the end of a resistance day in the gym.
Criss Cross (Bicycle) 20-30

Mountain Climbers 20-30 each leg

Perform above 3 exercises then rest 30

Rest -
seconds. Repeat 3 times

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 Cardio Abs
Exercise Reps

Week 2 WARM UP V-Sits 3 – no failure

Abs 1 V-Sits 20-25

TRX OR Floor Mountain

25-30
Climbers
This plan should take around 30 minutes and leave Russian Twists 20-25
you dripping with sweat.
TRX OR Floor Squat
25-30
Thrusts
Make sure you perform all exercises in a group
Perform above 4 exercises then rest 30
before resting. If you manage to do all the reps with Rest -
seconds. Repeat 3 times
good form and without failure, then simply increase
the number of reps of the specific exercise. Abs 2 Criss Cross (Bicycle) 25-30

If you struggle for time in the gym then you can High Knees 30-50
always split this program up. For example, put each
section at the end of a resistance day in the gym. Machine Abs Crunch 25-30

Perform above 3 exercises then rest 30-60

Rest -
seconds if needed. Repeat 3 times

Plank 30 seconds

30 seconds each
Side Plank
side
Perform above 2 exercises then rest 30
Rest
seconds if needed. Repeat 3 times
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 Weighted Abs

Week 1

Exercise Sets Reps

Hanging Leg Raises
Week 1 4 8-10
(weighted)
In Week 1 keep the eccentric part of the Hanging Leg raises
3 8-10
exercises slow and controlled ( 3-4 sec with Twists
eccentric, 1 sec concentric) Cable Rope Crunch 4 8-10

Really focus on keeping form strict and Decline Bench 12-15 each
3
using your abdominals to lift the weight Oblique Crunch side
not other parts of your body such as the Abs Machine 3 10-12
hip flexors when performing Hanging Leg
Raises. 60 seconds between
sets;
Rest - -
90-120 seconds
between exercises

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 Weighted Abs

Week 2
Exercise Sets Reps
Hanging Leg Raises
Week 2 4 10 each side
with Twists
Decline Bench 12-15
In Week 2 the reps have increased so the 4
Oblique Crunches each side
eccentric changes to roughly the average
12-15
working pace (2 sec eccentric, 1 sec Hanging Leg Raises 3
each side
concentric)
Cable Rope Crunch 3 20
Be strict with tempo as it’s key to keeping it
fresh and constantly be putting new loads on Abs Machine 3 25-30
the abdominal area. 60 seconds between
sets;
Rest - -
90-120 seconds
between exercises

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 Weighted Abs
Week 3
Exercise Sets Reps
In Week 3, two Supersets are introduced. This
Week 3
will really get your blood pumping and heart
racing. Hanging Leg Raises
4 15-20
with Twist
Both exercises must be performed straight Decline Bench
4 15-20
after each other with a slight rest in between Oblique Crunches
each set (Both the eccentric and concentric Hanging Leg Raises 3 12-15
part of the exercises need to be around 1 sec).
Cable Rope Crunch 3 15-20
Triple Drop Set: Perform 15-20 reps and then
drop the weight, perform a further 15-20 reps, Triple Drop
Abs Machine 3 15-20
drop the weight again and perform 15-20 Set
more reps. This is One set. Rest for 60 secs. 60 seconds between
Repeat for 3 sets. Work to failure on both sets;
Rest - -
parts of the drop set. 90-120 seconds
between exercises
It is really important that you focus on the
technique of each exercise to make sure you
are giving the abdominal area an efficient
workout.

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