Carter's Body Transformation Program.pdf

Precision Nutrition Body

Transformation

for Men

Carter Schoffer

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Table of Contents

Intro to Body Transformation for Men ....................................................... 4

Program Details / Requirements ..............................................................4

Phase 1: The Exercises.............................................................................6

Phase 1: Set/Rep Schemes .......................................................................7

Phase 2: The Exercises.............................................................................8

Phase 2: Set/Rep Schemes .......................................................................9

Phase 3: The Exercises...........................................................................10

Phase 3: Set/Rep Scheme ......................................................................11

Energy Expenditure Guidelines ................................................................12

About Carter Schoffer.............................................................................15

Body Transformation for Men

4


Designed by Carter Schoffer

Introduction To cut or not to cut… is that the question?

Err, to bulk or not to bulk… maybe that’s it?

Let’s see, oh yes that’s right, now I’ve got it – instead of debating whether to

bulk up or get cut first, how about we just get your butt into better all-

around shape! If you’re like most of my clients, I’m guessing you want both

fat loss and muscle gain, so let’s go about achieving them simultaneously.

Now, how are we going to do this? Well, since my only experience with

plastic surgery is seasons 1 through 4 of Nip/Tuck, we’re going have to do

this the old fashioned way – by bustin’ ass in the gym.

Specifically, we’re going to meld high intensity with relatively high volume,

and we’re going to stick almost exclusively to compound lifts. For those of

you well versed in strength training lingo, we’re going utilize a form of

concurrent periodization, running a 4-day split – 2 “upper” and 2 “lower” –

organized via movement planes.

If I lost you with that last sentence, no worries; as we get down to the brass

tacks, the meat and potatoes, the nuts and bolts, err… you get the

picture…it’ll all become clear.

Program Details / Requirements Below you’ll find some tips and requirements for following this program.

Don’t get started on this plan until you fully understand all of the following:

1. First and foremost, you must fully adhere to our Precision Nutrition eating

guidelines during this plan. If you don’t, you’re wasting your time.

Nutrition is critical to Body Transformation – and anyone that tells you

otherwise is lying to you.

2. Body Transformation often requires an increase in energy expenditure.

However, I haven’t included an across the board energy expenditure

prescription (some call this “cardio” but I don’t like calling it this and you’ll

see why later). Instead, I’ve put together some basic guidelines for you

to follow depending on your body type and needs. Now, there’s going to

be some onus on you to individualize the type and amount of work you do


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– but the guidelines will get you in the right ballpark.

3. This program is targeted to intermediate trainees. Reason being, it

makes use of intermediate exercise selection and set/rep manipulation.

Furthermore it requires what I’d categorize as an intermediate level of

fitness. You’re going to be required to lift heavy, using compound

movements, in relatively high volume. That said, if you consider yourself

a beginner but can execute 90% of the lifts provided correctly, by all

means, feel free to throw your hat into the ring.

4. You must have access to a fully equipped gym. Don’t waste your time

trying to emulate this plan with a Bowflex, bosuball and a couple

kettlebells.

5. If you can’t squat, deadlift, bench, overhead press, row, etc., due to an

injury or equipment limitation, you shouldn’t do this plan. The plan

assumes that if you have any imbalances, they’re the common ones. So

the plan will help “correct” some issues but isn’t specific in this regard.

Please don’t waste your time with patchwork replacement exercises. For

instance, if pressing movements “hurt your shoulder,” don’t work around

it using different exercises – seek professional treatment. it’s never

enough to just remove the exercises that cause the acute pain. In other

words, you need to treat the problem, not the symptom.

6. Rather than provide a generic warm-up, I strongly recommend you put

together one suited to your individual needs. But that’s a topic for

another book altogether. Fortunately a few of our colleagues, Bill

Hartman, Mike Robertson, and Eric Cressey, have put together what is by

far the best resource available. Their DVDs, Magnificent Mobility DVD

(lower body) and Inside Out DVD (upper body) will teach you how to put

together post-workout stretching routines and pre-workout dynamic

warm-ups perfectly tailored to you particular weaknesses, injuries and

inflexibilities. Highly recommended. Read our full review here.

Now that we’ve covered the prerequisites, let’s move on to the programs

themselves.


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Phase 1: Weeks 1-4

The Exercises

Day 1 (Monday)

(1) Sumo deadlift

(2) Single-leg Romanian deadlift – dumbbells in each hand

(3a) Swissball leg curls

(3b) Reverse hyperextension (non-loaded)

Day 2 (Tuesday)

(1) Scarecrow

(2a) Chin-up – medium-width grip

(2b) Seated dumbbell shoulder press

(3a) Renegade row - alternating

(3b) Telle-fly

(4) Barbell rollout – from standing if able; from knees otherwise

Day 3 (Thursday)

(1) Barbell front squat

(2) Barbell hack squat

(3) Barbell forward lunge – alternating

(4) Contralateral superman

Day 4 (Friday / Saturday)

(1) T push-up

(2a) Bent-over barbell row – pronated; hip angle 90°

(2b) Slighting incline dumbbell press

(3a) Scott press – seated on swissball

(3b) V-bar chin-up

(4) Plank – feet on bench; forearms on swissball

Notes:

If unable to perform the set/rep requirements for any of the pull-up or

chin-up variations, you can make up for the “missed” reps by performing

an equal number of 8-10 second negatives. Short of this, opt to mimic

the movement on a counterweight machine. If no counterweight machine

is available, perform the corresponding movement pattern using a cable

pulldown unit.


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Phase 1: Weeks 1-4

Set/Rep Schemes

Day 1 Week 1 Week 2 Week 3 Week 4

Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest

Ex 1 6 6 120 7 5 120 8 4 120 4 8 120

Ex 2 4 8 90 4 7 90 4 6 90 3 12 90

Ex 3a 4 AMRAP 10 4 AMRAP 10 4 AMRAP 10 3 AMRAP 10

Ex 3b 4 AMRAP 10 4 AMRAP 10 4 AMRAP 10 3 AMRAP 10



Ex 1 3 12 60 3 12 60 3 12 60 3 6 60

Ex 2a 6 6 60 7 5 60 8 4 60 4 8 60

Ex 2b 6 6 60 7 5 60 8 4 60 4 8 60

Ex 3a 3 8 10 3 7 10 3 6 10 2 12 10

Ex 3b 3 8 90 3 7 90 3 6 90 2 12 90

Ex 4 2 AMRAP 60 2 AMRAP 60 2 AMRAP 60 2 AMRAP 60



Ex 1 6 6 120 7 5 120 8 4 120 4 8 120

Ex 2 4 8 120 4 7 120 4 6 120 3 12 120

Ex 3 3 8 90 3 8 90 3 8 90 3 8 90




Ex 1 3 12 60 3 12 60 3 12 60 3 6 60

Ex 2a 6 6 60 7 5 60 8 4 60 4 8 60

Ex 2b 6 6 60 7 5 60 8 4 60 4 8 60

Ex 3a 3 8 10 3 7 10 3 6 10 2 12 10

Ex 3b 3 8 90 3 7 90 3 6 90 2 12 90

Ex 4 2 ALAP 60 2 ALAP 60 2 ALAP 60 2 ALAP 60

Notes:

Because the telle fly (Day 2, ex 3b) is actually 3 distinct movements in 1,

you’re to perform 8 reps of the first movement (135° flys) followed by

AMRAP of each of the following 2 movements (90° fly and press,

respectively). There is to be no rest in-between movements and the load

is to remain constant throughout the entire 3-movement set.

AMRAP stands for As Many Reps As Possible. In other words, perform as

many reps as you can for that particular exercise; stop a technical

concentric failure (when you can’t perform another technically correct,

concentric rep)

ALAP stands for As Long As Possible. Specifically, you’re to hold the given

position for as long as you can. Stop the set when you lose the ability to

maintain correct form.

There are a number of single-sided or unilateral movements with this

plan. Keep in mind that the set/rep scheme provided is to be completed

by each side. For example, 3 sets of 8 for a forward lunge means that

you’re to perform 8 reps with each leg for a total of 16 reps.


8

Phase 2: Weeks 5-8

The Exercises

Day 1 (Monday)

(1) Overhead forward lunge – alternating

(2) Barbell front squat

(3) Barbell Bulgarian split squat

(4a) Barbell step-up – alternating

(4b) Reverse hyperextension

Day 2 (Tuesday)

(1) T push-up

(2a) Flat barbell bench press

(2b) Bent-over barbell row – supinated grip

(3a) Renegade row

(3b) Dumbbell punches

(3c) Barbell rollout – from standing if able; kneeling otherwise

Day 3 (Thursday)

(1) Overhead rear lunge – alternating

(2) Conventional barbell deadlift

(3) Glute-ham raise

(4a) Swissball leg curl – single leg if able; hold & squeeze contraction for 3s

(4b) Plank – feet on bench; forearms on swissball

Day 4 (Friday / Saturday)

(1) Scarecrow

(2a) Standing barbell shoulder press – slight leg drive

(2b) Wide-grip pull-up

(3a) See-saw press

(3b) Chin-up

(3c) Hanging leg raise

Notes:

If unable to perform the set/rep requirements for any of the pull-up or

chin-up variations, you can make up for the “missed” reps by performing

an equal number of 8-10 second negatives. Short of this, opt to mimic

the movement on a counterweight machine. If no counterweight machine

is available, perform the corresponding movement pattern using a cable

pulldown unit.


9

Phase 2: Weeks 5-8

Set/Rep Schemes



Ex 1 2 8 90 2 8 90 2 8 90 2 8 90

Ex 2 2 8/6/4 120 2 7/5/3 120 2 6/3/1 120 2 10/5 120

Ex 3 3 8 90 3 7 90 3 6 90 2 12 90

Ex 4a 3 12 10 3 10 10 3 8 10 2 15 10




Ex 1 3 6 90 3 6 90 3 6 90 3 6 90

Ex 2a 2 8/6/4 60 2 7/5/3 60 2 6/3/1 60 2 10/5 60

Ex 2b 2 8/6/4 60 2 7/5/3 60 2 6/3/1 60 2 10/5 60

Ex 3a 3 8 10 3 7 10 3 6 10 2 12 10

Ex 3b 3 8 10 3 7 10 3 6 10 2 12 10

Ex 3c 3 AMRAP 120 3 AMRAP 120 3 AMRAP 120 2 AMRAP 120



Ex 1 2 8 90 2 8 90 2 8 90 2 8 90

Ex 2 2 8/6/4 120 2 7/5/3 120 2 6/3/1 120 2 10/5 120



Ex 4b 3 ALAP 90 3 ALAP 90 3 ALAP 90 2 ALAP 90



Ex 1 3 8 90 3 8 90 3 8 90 3 8 90

Ex 2a 2 8/6/4 60 2 7/5/3 60 2 6/3/1 60 2 10/5 60

Ex 2b 2 8/6/4 60 2 7/5/3 60 2 6/3/1 60 2 10/5 60

Ex 3a 3 8 10 3 7 10 3 6 10 2 12 10

Ex 3b 3 8 10 3 7 10 3 6 10 2 12 10


Notes:




concentric rep)




If you can’t perform at least 4 reps of the glute-ham raise, perform

AMRAP and then perform 3 additional 8 second negatives.






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Phase 3: Weeks 9-12

The Exercises

Day 1 (Monday)

(1) Single-arm dumbbell snatch

(2) Overhead rear lunge

(3) Barbell Romanian deadlift

(4) Glute-ham raise negatives – eccentric/yielding phase to last 8-10 secs

per rep

(5a) Side / Suitcase deadlift – barbell if able, otherwise dumbbell

(5b) Side plank / Side bridge

Day 2 (Tuesday)

(1a) Reverse push-up – feet elevated on swissball

(1b) Push-up – feet on swissball

(2a) Bent-over barbell row - pronated

(2b) Flat barbell bench press

(3a) Renegade row

(3b) T push-up

(3c) Barbell rollout – from standing if able; kneeling otherwise

Day 3 (Thursday)

(1) Overhead barbell squat

(2) Barbell back squat to low box

(3) Barbell forward lunge - alternating

(4a) Pistol

(4b) Reverse hyperextension

Day 4 (Friday/Saturday)

(1a) Dumbbell Cuban rotation and press

(1b) Straight-arm cable press down

(2a) Barbell push press

(2b) Med-wide grip pull-up

(3a) Barbell corner press

(3b) Barbell corner row

(3c) Barbell corner twist


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Phase 3: Weeks 9-12

Set/Rep Scheme



Ex 1 4 3 90 4 3 90 4 3 90 4 3 90

Ex 2 2 6 90 2 6 90 2 6 90 2 6 90

Ex 3 3 10/5 120 3 8/4 120 3 6/3 120 2 12/6 120


Ex 5a 1 15 10 1 15 10 1 15 10 1 15 10

Ex 5b 1 ALAP 120 1 ALAP 120 1 ALAP 120 1 ALAP 120



Ex 1a 2 12 10 2 12 10 2 12 10 2 12 10

Ex 1b 2 12 60 2 12 60 2 12 60 2 12 60

Ex 2a 3 10/5 60 3 8/4 60 3 6/3 60 2 12/6 60

Ex 2b 3 10/5 60 3 8/4 60 3 6/3 60 2 12/6 60

Ex 3a 3 8 10 3 7 10 3 6 10 2 12 10

Ex 3b 3 8 10 3 7 10 3 6 10 2 12 10




Ex 1 3 6 90 3 6 90 3 6 90 3 6 90

Ex 2 3 10/5 120 3 8/4 120 3 6/3 120 2 12/6 120

Ex 3 4 10 120 4 8 120 4 6 120 3 12 120





Ex 1 3 6 90 3 6 90 3 6 90 3 6 90

Ex 2a 3 10/5 60 3 8/4 60 3 6/3 60 2 12/6 60

Ex 2b 3 10/5 60 3 8/4 60 3 6/3 60 2 12/6 60

Ex 3a 3 8 10 3 7 10 3 6 10 2 12 10

Ex 3b 3 8 10 3 7 10 3 6 10 2 12 10

Ex 3c 3 8 120 3 7 120 3 6 120 2 12 120

Notes:




concentric rep)









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Energy Expenditure Guidelines

Wouldn’t it be just grand if everyone had the same goal(s) and responded

the same way to exercise and dietary manipulation? If that were true we

could put together one resistance training program, one set of meal plans

and one energy expenditure protocol – culminating into a single all-

accomplishing plan - and you’d all be set.

Unfortunately, my chicken hasn’t begun to lay golden eggs. And there’s no

one plan that will work for everyone.

Fortunately for you, we’ve put together Precision Nutrition to cover your

dietary needs. Better still, we’ve outlined 12 weeks of resistance training

that’ll fit your goals and needs. And not to be remiss, the energy expenditure

plan will help you round out the rest of your program.

Energy Expenditure Plan for the Next 12 Weeks

Choose your highest priority – muscle gain or fat loss?

While the point of this plan is to achieve both ends, we’ll still prioritize by

coming up with a hierarchy of needs. In other words, you’ll devote slightly

more attention to one goal over the other by tailoring your total energy

expenditure. This is very different than the all-or-none, bulking vs. cutting

dogma. To do this, pick which group you belong to: muscle gain group or

lose fat group.

Quick tip: if you’re 6’, 150lbs @ 20% body fat, you need to gain

muscle more than you need to lose fat; if you’re 6’, 250lbs @ 20%

body fat, you need to lose fat more than you need to gain muscle.

Weeks 1 & 2

Fat Loss Group: Add 10 minutes of low intensity energy expenditure efforts

to the end of each resistance training bout.

Muscle Gain Group: Omit all non-resistance training energy expenditure.

Weeks 3 – 6

Fat Loss Group: If you’ve managed to drop fat while preserving lean mass

in a 2:1 ratio (2 parts fat lost to 1 part lean mass lost), continue as is,

manipulating the diet as needed. If you haven’t achieved a fat loss to muscle

preservation ratio of at least 2:1, add a single interval sprint bout to the

week (guideline below).

Muscle Gain Group: If you’ve managed to pack on at least 1lb of muscle

per week without gaining body fat, continue as is. If you have put on fat,

add 10 minutes of energy expenditure efforts to the end of each workout. If


13

you haven’t put on any muscle, increase kcals according to PN and keep

additional energy expenditure to a minimum.

Weeks 7-10




preservation ratio of at least 2:1, add a second interval sprint bout to the

week (guideline below).


per week without gaining body fat, continue as is. If you’re continuing to

put on fat, add a single, steady state, medium intensity bout to the week

(guideline below). If you haven’t put on any muscle, increase kcals

according to PN and keep additional energy expenditure to a minimum.

Weeks 11 & 12




preservation ratio of at least 2:1, add a bout of steady state, medium

intensity energy expenditure to each resistance training day (removed from

the resistance training bout by at least 4 hours).


per week without gaining body fat, continue as is. If you’re continuing to put

on fat, add a single interval sprint bout to the week (guideline below). If you

haven’t put on any muscle, increase kcals according to PN and keep

additional energy expenditure to a minimum.

General Notes:

Diet plays a huge role here. If you dial it, you may very well be able to

get away with no additional energy expenditure.

Each step above builds on the previous. For example, when I say in to

add a single interval sprint bout, this is on top what was assigned in

previous weeks.

Please realize that the above is just a general guideline. If you’ve

experimented in the past and have found strategies that have worked well

for you, by all means go forth and slay dragons with them.

If you expect a high output such as losing 20lbs of fat in 12 weeks for

instance, you’ll need to equal that with a high input. In other words, you

may need to implement the most aggressive strategies right off the bat

and you may even have to add to them.


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Protocols for the Next 12 Weeks

Steady state, Medium Intensity Work:

These are to be conducted at 70-80% of max heart rate and are to last for

40-60 minutes depending on your needs / goals. Stay off of the recumbent

bikes and elliptical machines. Challenge yourself by using a treadmill,

reverse escalator, upright bike or rowing machine. Switch up what you use

from bout to bout.

Sprint interval:

Novice to intermediate: Use a 1:2 ratio of sprint to jog and have the bout

last 15 minutes. In other words, you’re working with 900 seconds (15

minutes x 60 seconds) – 300 of which should be dedicated to sprinting at

max effort; 600 of which should be performed at a jog of about max

effort.

For example, your intervals can be 15s (sprint): 30s (jog); 30s (sprint): 60s

(jog); 60s (sprint): 120s (jog), etc. Just stick to the 1:2 ratio and make sure

you’re working at maximal capacity for the sprint portion.

Intermediate to advanced: Use a 1:1 ratio of sprint to jog and have the bout

last 20 minutes. In other words, you’re working with 1200 seconds – 600 of

which should be performed at a sprint of max effort, 600 of which should be

performed at a jog of about max effort.

For example, your intervals can be 15s (sprint): 15s (jog); 30s (sprint): 30s

(jog); 60s (sprint): 60s (jog), etc. Just stick to the 1:1 ratio and make sure

you’re working at maximal capacity for the sprint portion.


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About Carter Schoffer Carter Schoffer is a strength and conditioning

coach living in London, Ontario, and the Director

of Sports Nutrition and Performance for Science

Link, Inc., the parent company of Precision

Nutrition.

As Director of Sports Nutrition and Performance,

Carter designs and manages the training and

nutritional programs of clients from around the

globe, from recreational exercisers of all levels to

elite athletes competing in collegiate, Olympic

and professional sport.

Formally, Carter’s education comes from the Biological Sciences program at

the University of Western Ontario, where he also worked as an assistant to

Dr. John Berardi in the Exercise Nutrition Laboratory.

Carter has pioneered a method of distance-based coaching that allows clients

of all walks of life to access world-class training and nutrition expertise

regardless of geographical bounds. To learn more about the coaching

program, to hear clients describe their own body transformations, or to find

out more how to become a client yourself, read about Body Transformation

Coaching.

Documents

Carter's Body Transformation Program.pdf