We will be training 4 days per week with a 2 on, 1 off, 2 on, 2 off training split.
For me, I will be weight training on Monday, Tuesday, Thursday, and Friday. Wednesday, Saturday, and Sunday I devoted exclusively to cardio, as is every other day. If you have to swap days around to suit your schedule, that’s fine. Training will be centered on my DTPXtreme protocol. This will ensure intensity, volume, heavy lifts, sarcoplasmic and myofibril hypertrophy with the stress pushed into the type 1, type 2a, and 2b muscle fibres.
I recommend rest periods of around 2 minutes on most exercises. As we deplete our glycogen stores via the decrease of carbohydrates over the course of the 4 weeks, this will allow us to better recover enough to put maximum effort into each and every rep of every set.
Cardio will be recommended as steady state. Our cortisol levels will already be raised due to the training intensity and the restriction of food variables and calories, so we need to avoid further increasing via HIIT.
If you follow my weight training plan correctly, nothing will be left on the gym floor except sweat, lactic acid, and every ounce of your energy.