12 WEEK PLAN

 5 DAY SPLIT TRAINING

PROGRAMME
 COMPLETE GUIDE TO
TEMPO

COMPLETE
GUIDE TO CUTTING
 FULL DAILY DIET PLAN  12 WEEK PLAN TO GET CUT!
CONTENTS ABOUT
HARRISON TWINS
The Harrison twins are International
3 Resistance Training And Cardio Fitness models and Online Coaches.
They have been training for a number of
years now and have a vast amount of
4 12-Week Workout Plan knowledge on diet and training and how
to get the best possible results for their
clients.
73 Footnote For Workout Section
They’ve been featured in fitness mag-
azines, celebrity magazines, national
74 Tempo: An In-Depth Explanation newspapers and websites across the
globe for their identical physiques and
their uniqueness within the fitness and
75 Full Diet: 7-Day Carb Cycle health industry.

80 Footnote For Diet Section

81 Recommended Portion Sizes

OWEN

LEWIS
Subscribe to
our YouTube Channel
.com/harrisontwinsworkout
 0 AND CARDIORESISTANCE TRAINING

Thank you for purchasing our latest Guide

to Cutting.
In this guide you will, if you have already purchased our first
edition, notice changes to the workout section that aim to again
promote growth in muscle tissue and reduce fat stores. Whilst the
last four weeks of the programme are almost the same as Volume
I – however slightly more intense in places – the first 8 weeks are
changed noticeably: different rep-ranges, exercises and supersets
are used to aid you in achieving your goals. Regarding the diet
section of our guide, this remains the same, as this diet – according
to the vast amounts of feedback received from our online clients –
proves to achieve excellent results alongside a workout programme
like this one.

It is important to train resistance when cutting (for women too) and

this is commonly perceived incorrectly; many people think that cutting
is all about cardio exercises. What we are trying to do is create a state
of controlled catabolism in order to cut, which means that we are, in
essence, breaking down more energy than we are producing. In order to
do this, we need to cause our energy expenditure to be far above baseline
for hours post-exercise. That feeling of your muscles aching, does that
come from resistance training or cardio? Although you will feel it from
both, you will for sure feel it more post weight training. This feeling means
that your muscles are damaged, and obviously your body is working hard
to recover and regain homeostasis. Essentially then, when you are feeling
this, it means that your energy expenditure is above baseline – so you
are burning more calories than at rest. Hence this programme includes
lots of resistance training, all based on tempo – which is also massively
important for the development of muscles and strength (tempo is
explained in depth on page 74).

In relation to the cardio used, it will be based upon sprint training.

Reasons why? As stated above, it means that you will be burning more
calories after exercise than if you did a long stint of continuous running
or equivalent. Another reason: could you perform 600m of sprinting at
100m pace? No, you couldn’t. Nobody can, it’s impossible. If you broke
that down, though, into 10 sprints of 60m with relevant rest periods,
then you could. Therefore you are working at an overall higher intensity,
which means you will use more carbohydrates as energy, and more fat
as an absolute value. Now that’s out of the way, we can press onto your
programme.

3 HARRISONTWINS.COM
 2 WORKOUT PLAN
12-WEEK

Key points within the 12-week plan:

5 day split training programme;

Some exercises in some weeks will consist of GVT (10 sets of 10).

Weeks 1-4 Weeks 5-8 Weeks 9-12

Chest and Chest and Chest and

Monday Monday Monday
triceps triceps triceps

Tuesday Legs Tuesday Legs Tuesday Legs

Back and Back and Back and

Wednesday Wednesday Wednesday
biceps biceps biceps

Thursday Rest Thursday Rest Thursday Rest

Friday Shoulders Friday Shoulders Friday Shoulders

Saturday Abs Saturday GVT abs Saturday Abs

Sunday Rest Sunday Rest Sunday Rest

Tempo explained (in depth explanation on page 74)

As this programme will have tempo stated at all opportunities it is important that you know about your tempos.
Essentially, your best gains in terms of strength, and therefore developed musculature, come from doing a slow
negative (eccentric) muscle contraction. This is what we will employ during this programme, as it will provide
the best gains, specifically aiding the development of your fast twitch type IIB fibres (with these fibres having
the greatest potential to grow, activating these is key to cutting and bulking alike). Also, where appropriate and
where safe, we will employ the use of a 1 second isometric pause, which will ensure that you lose any elastic
energy, and therefore further develop your strength and musculature.

4 HARRISONTWINS.COM
 Continued

CHEST AND TRICEPS WEEK 1

Muscle Group Excercise Sets Tempo Reps Rest (sec)

Incline Dumbbell Press 3 2:0:2 15-20 90

Warm Up
Wide-Arm Press Ups 3 2:0:2 15-20 90

Seated Chest Press 4 3:0:X 9-12 (Failure) 150

Flat Dumbbell Press 4 3:0:X 15-20 (Failure) 150

Chest
Incline Dumbbell Press 4 4:1:X 9-12 (Failure) 120

High Cable Flies 5 3:0:X 15-20 (Failure) 150

Tricep Dips 4 2:0:X Failure (Push for 20) 120

Triceps ‘Skull Crushers’ 3 2:0:X 9-12 (Failure) 180

Tricep Push-Downs 3 2:0:X 9-12 (Failure) 180

5 HARRISONTWINS.COM
 Continued

LEGS WEEK 1
Muscle Group Excercise Sets Tempo Reps Rest (sec)

Leg Extensions 3 2:0:2 15-20 90

Warm Up
Squats 3 2:0:2 15-20 90

Quads, Squats 4 2:0:2 20 (Almost Failure) 120

Hamstrings,
Glutelas, Calf
Deadlifts 4 3:0:X 9-12 (Almost Failure) 180
Muscles
None, Then
Leg Extensions 4 4:1:X 9-12 (Failure)
60 After
SUPERSET
Hamstrings
Hamstring Curls 4 3:0:X 9-12 (Failure) Curls

Seated Calf Raises (HEAVY)

6 2:0:X 4 120
For Gastrocnemius Muscles
Calf Muscles
Seated Calf Raises
(LIGHTER) For Soleus 5 2:0:X 20 90
Muscles
Quads,
Hamstrings,  eg Press (DO NOT Lock
L
3 3:0:X 20 (Almost Failure) 150
Glutelas, Calf Knees)
Muscles

6 HARRISONTWINS.COM
 Continued

BACK AND BICEPS WEEK 1

Muscle Group Excercise Sets Tempo Reps Rest (sec)

Wide Arm Lat Pull Downs 3 2:0:2 15-20 90

Warm Up
Narrow Lat Pull Downs 2 2:0:2 10 90

Narrow Lat Pull Downs 5 5:0:X 20-25 (Failure) 150

Bent Over Barbell Row 4 3:0:X 9-12 (Failure) 150

Back
Wide-Grip Seated Cable Row 5 4:1:X 9-12 (Failure) 120

Single Arm-Row 4 3:1:X 15-18 (Failure) 150

EZ Bar Curls 5 5:1:X Failure (Push for 10) 180

Biceps
Alternate Hammer Curls 4 2:1:X 9-12 (Failure) 180

7 HARRISONTWINS.COM
 Continued

 REST DAY

SHOULDERS WEEK 1
Muscle Group Excercise Sets Tempo Reps Rest (sec)

Lateral And Forward Raises 4-6 Varied 15-20 90-120

Warm Up
Dumbbell Press 3 2:0:2 12-15 90-120

Military press 4 3:0:X 9-12 (Failure) 180

 lternate Hammer Curl

A 9-12 (Per Arm)
3 4:1:X 150
Then Press (Failure)

Shoulders Seated Lateral Raise 4 4:0:X 9-12 (Failure) 120

Rear Deltoid Fly 4 3:0:X 9-12 (Failure) 150

Upright Row 4 4:0:X 12-15 (Failure) 150

Don’t forget to
Subscribe to our YouTube Channel
.com/harrisontwinsworkout

8 HARRISONTWINS.COM
 Continued

ABS AND CARDIO WEEK 1

Muscle Group Excercise Sets Tempo Reps Rest (sec)

V Crunches On Bench 3 2:0:2 30-40 90

Warm Up
Sit Ups 3 2:0:2 30-40 90

Roman Chair Leg Raises

4 2:0:X 12-15 (Failure) 150
(Bent Knees)

 ore Ball Oblique Crunches

C
8 3:0:X 15-20 (Failure) 120
(Each Side)

Abs Decline Leg Raises 5 4:0:X 12-15 (Failure) 120

Hanging Leg Raises 5 3:1:2 9-12 (Failure) 150

Forward Facing Core Ball

6 3:1:2 Failure (Push for 20) 120
Crunches

9 HARRISONTWINS.COM
 Continued

CARDIO
IF TRAINING ON TRACK/FIELD/PARK
IF TRAINING IN GYM
(BEST OPTION)

6 minute warm up of increasing intensity. 6 minute warm up of increasing intensity

Sprint 20m; very slow jog back (VSJ).

Stairmaster speed intervals for 25 minutes:
Sprint 40m; VSJ.
Sprint 60m; VSJ.
100 secs low intensity,
100 secs high intensity for 25 minutes. REST for 180 secs (include 20 standing squats
within this time).
Cool down.
REPEAT THE ABOVE AFTER 180 secs rest
If no stair master is available, the treadmill 3 x for complete beginner;
is the next best option. If you suffer with any 4 x for intermediate;
5 x for advanced.
condition that limits your capacity to perform
these exercises, then use an alternative, non After the last 180 second rest all levels of
partial weight-bearing exercise, such as the learner complete 6 x 20m sprints with VSJ post
cross-trainer or rowing machine. sprint.

 REST DAY
You should aim to place this cardio session into your routine at least once more than
prescribed; this can be done on any day when you have time.

10 HARRISONTWINS.COM
 Continued

CHEST AND TRICEPS WEEK 2

Muscle Group Excercise Sets Tempo Reps Rest (sec)

Incline Dumbbell Press 3 2:0:2 15-20 90

Warm Up
Wide-Arm Press Ups 3 2:0:2 15-20 90

Seated Chest Press 4 3:0:X 9-12 (Failure) 150

Flat Dumbbell Press 4 3:0:X 15-20 (Failure) 150

Chest
Incline Dumbbell Press 4 4:1:X 9-12 (Failure) 120

High Cable Flies 5 3:0:X 15-20 (Failure) 150

Tricep Dips 4 2:0:X Failure (Push for 20) 120

Triceps ‘Skull Crushers’ 3 2:0:X 9-12 (Failure) 180

Tricep Push-Downs 3 2:0:X 9-12 (Failure) 180

Don’t forget to
Subscribe to our YouTube Channel
.com/harrisontwinsworkout

11 HARRISONTWINS.COM
 Continued

LEGS WEEK 2
Muscle Group Excercise Sets Tempo Reps Rest (sec)

Leg Extensions 3 2:0:2 15-20 90

Warm Up
Squats 3 2:0:2 15-20 90

Quads, Squats 4 2:0:2 20 (Almost Failure) 120

Hamstrings,
Glutelas, Calf
Deadlifts 4 3:0:X 9-12 (Almost Failure) 180
Muscles
None, Then
Leg Extensions 4 4:1:X 9-12 (Failure)
60 After
SUPERSET
Hamstrings
Hamstring Curls 4 3:0:X 9-12 (Failure) Curls

Seated Calf Raises (HEAVY)

6 2:0:X 4 120
For Gastrocnemius Muscles
Calf Muscles
Seated Calf Raises
(LIGHTER) For Soleus 5 2:0:X 20 90
Muscles
Quads,
Hamstrings,  eg Press (DO NOT LOCK
L
3 3:0:X 20 (Almost Failure) 150
Glutelas, Calf KNEES)
Muscles

12 HARRISONTWINS.COM
 Continued

BACK AND BICEPS WEEK 2

Muscle Group Excercise Sets Tempo Reps Rest (sec)

Wide Arm Lat Pull Downs 3 2:0:2 15-20 90

Warm Up
Narrow Lat Pull Downs 2 2:0:2 10 90

Narrow Lat Pull Downs 5 5:0:X 20-25 (Failure) 150

Bent Over Barbell Row 4 3:0:X 9-12 (Failure) 150

Back
Wide-Grip Seated Cable Row 5 4:1:X 9-12 (Failure) 120

Single Arm-Row 4 3:1:X 15-18 (Failure) 150

EZ Bar Curls 5 5:1:X Failure (Push for 10) 180

Biceps
Alternate Hammer Curls 4 2:1:X 9-12 (Failure) 180

Don’t forget to
Subscribe to our YouTube Channel
.com/harrisontwinsworkout

13 HARRISONTWINS.COM
 Continued

 REST DAY

SHOULDERS WEEK 2
Muscle Group Excercise Sets Tempo Reps Rest (sec)

Lateral And Forward Raises 4-6 Varied 15-20 90-120

Warm Up
Dumbbell Press 3 2:0:2 12-15 90-120

Military Press 4 3:0:X 9-12 (Failure) 180

 lternate Hammer Curl

A 9-12 (Per Arm)
3 4:1:X 150
Then Press (Failure)

Shoulders Seated Lateral Raise 4 4:0:X 9-12 (Failure) 120

Rear Deltoid Fly 4 3:0:X 9-12 (Failure) 150

Upright Row 4 4:0:X 12-15 (Failure) 150

14 HARRISONTWINS.COM
 Continued

ABS AND CARDIO WEEK 2

Muscle Group Excercise Sets Tempo Reps Rest (sec)

V Crunches On Bench 3 2:0:2 30-40 90

Warm Up
Sit Ups 3 2:0:2 30-40 90

Roman Chair Leg Raises

4 2:0:X 12-15 (Failure) 150
(Bent Knees)

 ore Ball Oblique Crunches

C
8 3:0:X 15-20 (Failure) 120
(Each Side)

Abs Decline Leg Raises 5 4:0:X 12-15 (Failure) 120

Hanging Leg Raises 5 3:1:2 9-12 (Failure) 150

Forward Facing Core Ball

6 3:1:2 Failure (Push for 20) 120
Crunches

15 HARRISONTWINS.COM
 Continued

CARDIO
IF TRAINING ON TRACK/FIELD/PARK
IF TRAINING IN GYM
(BEST OPTION)

6 minute warm up of increasing intensity. 6 minute warm up of increasing intensity

Sprint 20m; very slow jog back (VSJ).

Stairmaster speed intervals for 25 minutes:
Sprint 40m; VSJ.
Sprint 60m; VSJ.
100 secs low intensity,
100 secs high intensity for 25 minutes. REST for 180 secs (include 20 standing squats
within this time).
Cool down.
REPEAT THE ABOVE AFTER 180 secs rest
If no stair master is available, the treadmill 3 x for complete beginner;
is the next best option. If you suffer with any 4 x for intermediate;
5 x for advanced.
condition that limits your capacity to perform
these exercises, then use an alternative, non After the last 180 second rest all levels of
partial weight-bearing exercise, such as the learner complete 6 x 20m sprints with VSJ post
cross-trainer or rowing machine. sprint.

 REST DAY
You should aim to place this cardio session into your routine at least once more than
prescribed; this can be done on any day when you have time.

16 HARRISONTWINS.COM
 Continued

CHEST AND TRICEPS WEEK 3

Muscle Group Excercise Sets Tempo Reps Rest (sec)

Incline Dumbbell Press 3 2:0:2 15-20 90

Warm Up
Wide-Arm Press Ups 3 2:0:2 15-20 90

Seated Chest Press 4 3:0:X 9-12 (Failure) 150

Flat Dumbbell Press 4 3:0:X 15-20 (Failure) 150

Chest
Incline Dumbbell Press 4 4:1:X 9-12 (Failure) 120

High Cable Flies 5 3:0:X 15-20 (Failure) 150

Tricep Dips 4 2:0:X Failure (Push for 20) 120

Triceps ‘Skull Crushers’ 3 2:0:X 9-12 (Failure) 180

Tricep Push-Downs 3 2:0:X 9-12 (Failure) 180

17 HARRISONTWINS.COM
 Continued

LEGS WEEK 3
Muscle Group Excercise Sets Tempo Reps Rest (sec)

Leg Extensions 3 2:0:2 15-20 90

Warm Up
Squats 3 2:0:2 15-20 90

Quads, Squats 4 2:0:2 20 (Almost Failure) 120

Hamstrings,
Glutelas, Calf
Deadlifts 4 3:0:X 9-12 (Almost Failure) 180
Muscles
None, Then
Leg Extensions 4 4:1:X 9-12 (Failure)
60 After
SUPERSET
Hamstrings
Hamstring Curls 4 3:0:X 9-12 (Failure) Curls

Seated Calf Raises (HEAVY)

6 2:0:X 4 120
For Gastrocnemius Muscles
Calf Muscles
Seated Calf Raises
(LIGHTER) For Soleus 5 2:0:X 20 90
Muscles
Quads,
Hamstrings,  eg Press (DO NOT Lock
L
3 3:0:X 20 (Almost Failure) 150
Glutelas, Calf Knees)
Muscles

18 HARRISONTWINS.COM
 Continued

BACK AND BICEPS WEEK 3

Muscle Group Excercise Sets Tempo Reps Rest (sec)

Wide Arm Lat Pull Downs 3 2:0:2 15-20 90

Warm Up
Narrow Lat Pull Downs 2 2:0:2 10 90

Narrow Lat Pull Downs 5 5:0:X 20-25 (Failure) 150

Bent Over Barbell Row 4 3:0:X 9-12 (Failure) 150

Back
Wide-Grip Seated Cable Row 5 4:1:X 9-12 (Failure) 120

Single Arm-Row 4 3:1:X 15-18 (Failure) 150

EZ Bar Curls 5 5:1:X Failure (Push for 10) 180

Biceps
Alternate Hammer Curls 4 2:1:X 9-12 (Failure) 180

Don’t forget to
Subscribe to our YouTube Channel
.com/harrisontwinsworkout

19 HARRISONTWINS.COM
 Continued

 REST DAY

SHOULDERS WEEK 3
Muscle Group Excercise Sets Tempo Reps Rest (sec)

Lateral And Forward Raises 4-6 Varied 15-20 90-120

Warm Up
Dumbbell Press 3 2:0:2 12-15 90-120

Military Press 4 3:0:X 9-12 (Failure) 180

 lternate Hammer Curl

A 9-12 (Per Arm)
3 4:1:X 150
Then Press (Failure)

Shoulders Seated Lateral Raise 4 4:0:X 9-12 (Failure) 120

Rear Deltoid Fly 4 3:0:X 9-12 (Failure) 150

Upright Row 4 4:0:X 12-15 (Failure) 150

Don’t forget to
Subscribe to our YouTube Channel
.com/harrisontwinsworkout

20 HARRISONTWINS.COM
 Continued

ABS AND CARDIO WEEK 3

Muscle Group Excercise Sets Tempo Reps Rest (sec)

V Crunches On Bench 3 2:0:2 30-40 90

Warm Up
Sit Ups 3 2:0:2 30-40 90

Roman Chair Leg Raises

4 2:0:X 12-15 (Failure) 150
(Bent Knees)

 ore Ball Oblique Crunches

C
8 3:0:X 15-20 (Failure) 120
(Each Side)

Abs Decline Leg Raises 5 4:0:X 12-15 (Failure) 120

Hanging Leg Raises 5 3:1:2 9-12 (Failure) 150

Forward Facing Core Ball

6 3:1:2 Failure (Push for 20) 120
Crunches

21 HARRISONTWINS.COM
Continued

CARDIO
IF TRAINING ON TRACK/FIELD/PARK
IF TRAINING IN GYM
(BEST OPTION)

6 minute warm up of increasing intensity. 6 minute warm up of increasing intensity

Sprint 20m; very slow jog back (VSJ).

Stairmaster speed intervals for 25 minutes:
Sprint 40m; VSJ.
Sprint 60m; VSJ.
100 secs low intensity,
100 secs high intensity for 25 minutes. REST for 180 secs (include 20 standing squats
within this time).
Cool down.
REPEAT THE ABOVE AFTER 180 secs rest
If no stair master is available, the treadmill 3 x for complete beginner;
is the next best option. If you suffer with any 4 x for intermediate;
5 x for advanced.
condition that limits your capacity to perform
these exercises, then use an alternative, non After the last 180 second rest all levels of
partial weight-bearing exercise, such as the learner complete 6 x 20m sprints with VSJ post
cross-trainer or rowing machine. sprint.

 REST DAY
You should aim to place this cardio session into your routine at least once more than
prescribed; this can be done on any day when you have time.
 Continued

CHEST AND TRICEPS WEEK 4

Muscle Group Excercise Sets Tempo Reps Rest (sec)

Incline Dumbbell Press 3 2:0:2 15-20 90

Warm Up
Narrow Press Ups 2 2:0:2 15-20 90

Incline Dumbbell Press 4 3:0:X 6-8 (Failure) None,

 hest
C
Then 180
SUPERSET 1
High Cable Fly 4 3:0:X 18-20 (Failure) After Fly

Chest Flat Dumbbell Fly 3 4:0:X 15-20 (Failure) 120

Flat Dumbbell Press 4 4:1:X 6-8 (Failure) None,

Chest
Then 180
SUPERSET 2 After Fly
Dumbbell Pull-Overs 4 3:0:X 18-20 (Failure)

Tricep Dips 4 2:0:X Failure (Push for 20) 120

Triceps
‘Skull Crushers’ 3 2:0:X 9-12 180

Don’t forget to
Subscribe to our YouTube Channel
.com/harrisontwinsworkout

23 HARRISONTWINS.COM
 Continued

LEGS WEEK 4
Muscle Group Excercise Sets Tempo Reps Rest (sec)

Leg Extensions 3 2:0:2 15-20 90

Warm Up
Squats 3 2:0:2 15-20 90

Quads, 18-20
Squats 5 2:0:2 None, Then
Hamstrings, (Almost Failure)
90 After
Glutelas, Calf
Stiff Leg
Muscles Stiff Leg Deadlifts 5 3:0:X 9-12 (Failure) Deadlifts
SUPERSET 1
Quads,  eg Press (DO NOT Lock
L
4 3:0:X 9-12 (Failure) None, Then
Hamstrings, Knees)
60 After
Glutelas, Calf
Hamstring
Muscles Hamstring Curls 4 3:0:X 9-12 (Failure) Curls
SUPERSET 2
Quads,
Walking lunges 4 3:0:X 24 Steps
Hamstrings, None, then
Glutelas, Calf 150 after
Muscles Sissi squats
Sissi Squats 4 2:0:X 20-25 (Failure)
SUPERSET 3

Seated Calf Raises (HEAVY)

6 2:0:X 4 120
For Gastrocnemius Muscles
Calf Muscles
Seated Calf Raises
(LIGHTER) For Soleus 5 2:0:X 20 90
Muscles

24 HARRISONTWINS.COM 2
 Continued

BACK AND BICEPS WEEK 4

Muscle Group Excercise Sets Tempo Reps Rest (sec)

Wide Arm Lat Pull Downs 3 2:0:2 15-20 90

Warm Up
Wide Arm Pull Ups 2 2:0:2 10 90

Narrow Lat Pull Downs 10 5:0:X 10 (Failure) 90

Wide Arm Lat Pull Downs 4 3:0:X 9-12 (Failure) 150

Back Bent Over T-Bar Row 10 4:1:X 10 (Failure) 90

Single Arm-Row 4 3:1:X 9-12 (Failure) 150

Wide Arm Lat Push Downs 5 3:0:X 9-12 (Failure) 120

EZ Bar Curls 5 5:1:X Failure (Push for 10) 180

Biceps
Preacher Curls 4 2:1:X 9-12 (Failure) 180

25 HARRISONTWINS.COM
 Continued

 REST DAY

SHOULDERS WEEK 4
Muscle Group Excercise Sets Tempo Reps Rest (sec)

Lateral And Forward Raises 4-6 Varied 15-20 90-120

Warm Up
Dumbbell Press 3 2:0:2 12-15 90-120

Dumbbell Press 4 3:0:X 9-12 (Failure) None, Then

 houlders
S 150 After
SUPERSET 1 Lateral
Seated Lateral Raise 3 4:1:X 9-12 (Failure) Raises

Seated Lateral Raise 4 4:0:X 9-12 (Failure) None,

Shoulders Then 120
SUPERSET 2 After Rear
Military Press 4 3:0:X 9-12 (Failure) Deltoid Fly

Shoulders Arnold Press 4 4:0:X 12-15 (Failure) 150

Don’t forget to
Subscribe to our YouTube Channel
.com/harrisontwinsworkout

26 HARRISONTWINS.COM
 Continued

ABS AND CARDIO WEEK 4

Muscle Group Excercise Sets Tempo Reps Rest (sec)

V Crunches On Bench 3 2:0:2 30-40 90

Warm Up
Sit Ups 3 2:0:2 30-40 90

Roman Chair Leg Raises

4 2:0:X 12-15 (Failure) 150
(Bent Knees)

 ore Ball Oblique Crunches

C
8 3:0:X 15-20 (Failure) 120
(Each Side)

Abs Decline Leg Raises 5 4:0:X 12-15 (Failure) 120

Hanging Leg Raises 5 3:1:2 9-12 (Failure) 150

Forward Facing Core Ball

6 3:1:2 Failure (Push for 20) 120
Crunches

27 HARRISONTWINS.COM
 Continued

CARDIO
IF TRAINING ON TRACK/FIELD/PARK
IF TRAINING IN GYM
(BEST OPTION)

6 minute warm up of increasing intensity. 6 minute warm up of increasing intensity

Sprint 20m; very slow jog back (VSJ).

Stairmaster speed intervals for 25 minutes:
Sprint 40m; VSJ.
Sprint 60m; VSJ.
100 secs low intensity,
100 secs high intensity for 25 minutes. REST for 180 secs (include 20 standing squats
within this time).
Cool down.
REPEAT THE ABOVE AFTER 180 secs rest
If no stair master is available, the treadmill 3 x for complete beginner;
is the next best option. If you suffer with any 4 x for intermediate;
5 x for advanced.
condition that limits your capacity to perform
these exercises, then use an alternative, non After the last 180 second rest all levels of
partial weight-bearing exercise, such as the learner complete 6 x 20m sprints with VSJ post
cross-trainer or rowing machine. sprint.

 REST DAY
You should aim to place this cardio session into your routine at least once more than
prescribed; this can be done on any day when you have time.

28 HARRISONTWINS.COM
 Continued

CHEST AND TRICEPS WEEK 5

Muscle Group Excercise Sets Tempo Reps Rest (sec)

Incline Dumbbell Press 3 2:0:2 15-20 90

Warm Up
Narrow Press Ups 2 2:0:2 15-20 90

Incline Dumbbell Press 4 3:0:X 6-8 (Failure) None,

 hest
C
Then 180
SUPERSET 1
High Cable Fly 4 3:0:X 18-20 (Failure) After Fly

Chest Flat Dumbbell Fly 3 4:0:X 15-20 (Failure) 120

Flat Dumbbell Press 4 4:1:X 6-8 (Failure) None,

Chest
Then 180
SUPERSET 2 After Fly
Dumbbell Pull-Overs 4 3:0:X 18-20 (Failure)

Tricep Dips 4 2:0:X Failure (Push for 20) 120

Triceps
‘Skull Crushers’ 3 2:0:X 9-12 180

29 HARRISONTWINS.COM
 Continued

LEGS WEEK 5
Muscle Group Excercise Sets Tempo Reps Rest (sec)

Leg Extensions 3 2:0:2 15-20 90

Warm Up
Squats 3 2:0:2 15-20 90

Quads, 18-20
Squats 5 2:0:2 None, Then
Hamstrings, (Almost Failure)
90 After
Glutelas, Calf
Stiff Leg
Muscles Stiff Leg Deadlifts 5 3:0:X 9-12 (Failure) Deadlifts
SUPERSET 1
Quads,  eg Press (DO NOT Lock
L
4 3:0:X 9-12 (Failure) None, Then
Hamstrings, Knees)
60 After
Glutelas, Calf
Hamstring
Muscles Hamstring Curls 4 3:0:X 9-12 (Failure) Curls
SUPERSET 2
Quads,
Walking lunges 4 3:0:X 24 Steps
Hamstrings, None, then
Glutelas, Calf 150 after
Muscles Sissi squats
Sissi Squats 4 2:0:X 20-25 (Failure)
SUPERSET 3

Seated Calf Raises (HEAVY)

6 2:0:X 4 120
For Gastrocnemius Muscles
Calf Muscles
Seated Calf Raises
(LIGHTER) For Soleus 5 2:0:X 20 90
Muscles

30 HARRISONTWINS.COM
 Continued

** I
 nsert 20-40 reps of abs (any exercise from
abs routine) in between every set **

BACK AND BICEPS WEEK 5

Muscle Group Excercise Sets Tempo Reps Rest (sec)

Wide Arm Lat Pull Downs 3 2:0:2 15-20 90

Warm Up
Wide Arm Pull Ups 2 2:0:2 10 90

Narrow Lat Pull Downs 10 5:0:X 10 (Failure) 90

Wide Arm Lat Pull Downs 4 3:0:X 9-12 (Failure) 150

Back Bent Over T-Bar Row 10 4:1:X 10 (Failure) 90

Single Arm-Row 4 3:1:X 9-12 (Failure) 150

Wide Arm Lat Push Downs 5 3:0:X 9-12 (Failure) 120

EZ Bar Curls 5 5:1:X Failure (Push for 10) 180

Biceps
Preacher Curls 4 2:1:X 9-12 (Failure) 180

 REST DAY

31 HARRISONTWINS.COM
 Continued

** Insert 20-40 reps of abs (any exercise from

abs routine) in between every set **

SHOULDERS WEEK 5
Muscle Group Excercise Sets Tempo Reps Rest (sec)

Lateral And Forward Raises 4-6 Varied 15-20 90-120

Warm Up
Dumbbell Press 3 2:0:2 12-15 90-120

Dumbbell Press 4 3:0:X 9-12 (Failure) None, Then

 houlders
S 150 After
SUPERSET 1 Lateral
Seated Lateral Raise 3 4:1:X 9-12 (Failure) Raises

Seated Lateral Raise 4 4:0:X 9-12 (Failure) None,

Shoulders Then 120
SUPERSET 2 After Rear
Military Press 4 3:0:X 9-12 (Failure) Deltoid Fly

Shoulders Arnold Press 4 4:0:X 12-15 (Failure) 150

Don’t forget to
Subscribe to our YouTube Channel
.com/harrisontwinsworkout

32 HARRISONTWINS.COM
 Continued

ABS AND CARDIO WEEK 5

Muscle Group Excercise Sets Tempo Reps Rest (sec)

V Crunches On Bench 3 2:0:2 30-40 90

Warm Up
Sit Ups 3 2:0:2 30-40 90

Roman Chair Leg Raises

4 2:0:X 12-15 (Failure) 150
(Bent Knees)

 ore Ball Oblique Crunches

C
8 3:0:X 15-20 (Failure) 120
(Each Side)

Abs Decline Leg Raises 5 4:0:X 12-15 (Failure) 120

Hanging Leg Raises 5 3:1:2 9-12 (Failure) 150

Forward Facing Core Ball

6 3:1:2 Failure (Push for 20) 120
Crunches

33 HARRISONTWINS.COM
 Continued

CARDIO
IF TRAINING ON TRACK/FIELD/PARK
IF TRAINING IN GYM
(BEST OPTION)

6 minute warm up of increasing intensity. 6 minute warm up of increasing intensity

Sprint 20m; very slow jog back (VSJ).

Stairmaster speed intervals for 25 minutes:
Sprint 40m; VSJ.
Sprint 60m; VSJ.
100 secs low intensity,
100 secs high intensity for 25 minutes. REST for 180 secs (include 20 standing squats
within this time).
Cool down.
REPEAT THE ABOVE AFTER 180 secs rest
If no stair master is available, the treadmill 3 x for complete beginner;
is the next best option. If you suffer with any 4 x for intermediate;
5 x for advanced.
condition that limits your capacity to perform
these exercises, then use an alternative, non After the last 180 second rest all levels of
partial weight-bearing exercise, such as the learner complete 6 x 20m sprints with VSJ post
cross-trainer or rowing machine. sprint.

 REST DAY
You should aim to place this cardio session into your routine at least once more than
prescribed; this can be done on any day when you have time.

34 HARRISONTWINS.COM
 Continued

CHEST AND TRICEPS WEEK 6

Muscle Group Excercise Sets Tempo Reps Rest (sec)

Incline Dumbbell Press 3 2:0:2 15-20 90

Warm Up
Narrow Press Ups 2 2:0:2 15-20 90

Incline Dumbbell Press 4 3:0:X 6-8 (Failure) None,

 hest
C
Then 180
SUPERSET 1
High Cable Fly 4 3:0:X 18-20 (Failure) After Fly

Chest Flat Dumbbell Fly 3 4:0:X 15-20 (Failure) 120

Flat Dumbbell Press 4 4:1:X 6-8 (Failure) None,

Chest
Then 180
SUPERSET 2 After Fly
Dumbbell Pull-Overs 4 3:0:X 18-20 (Failure)

Tricep Dips 4 2:0:X Failure (Push for 20) 120

Triceps
‘Skull Crushers’ 3 2:0:X 9-12 180

35 HARRISONTWINS.COM
 Continued

LEGS WEEK 6
Muscle Group Excercise Sets Tempo Reps Rest (sec)

Leg Extensions 3 2:0:2 15-20 90

Warm Up
Squats 3 2:0:2 15-20 90

Quads, 18-20
Squats 5 2:0:2 None, Then
Hamstrings, (Almost Failure)
90 After
Glutelas, Calf
Stiff Leg
Muscles Stiff Leg Deadlifts 5 3:0:X 9-12 (Failure) Deadlifts
SUPERSET 1
Quads, Leg Press (DO NOT Lock
4 3:0:X 9-12 (Failure) None, Then
Hamstrings, Knees)
60 After
Glutelas, Calf
Hamstring
Muscles Hamstring Curls 4 3:0:X 9-12 (Failure) Curls
SUPERSET 2
Quads,
Walking lunges 4 3:0:X 24 Steps
Hamstrings, None, then
Glutelas, Calf 150 after
Muscles Sissi squats
Sissi Squats 4 2:0:X 20-25 (Failure)
SUPERSET 3

Seated Calf Raises (HEAVY)

6 2:0:X 4 120
For Gastrocnemius Muscles
Calf Muscles
Seated Calf Raises
(LIGHTER) For Soleus 5 2:0:X 20 90
Muscles

36 HARRISONTWINS.COM
 Continued

** I
 nsert 20-40 reps of abs (any exercise from
abs routine) in between every set **

BACK AND BICEPS WEEK 6

Muscle Group Excercise Sets Tempo Reps Rest (sec)

Wide Arm Lat Pull Downs 3 2:0:2 15-20 90

Warm Up
Wide Arm Pull Ups 2 2:0:2 10 90

Narrow Lat Pull Downs 10 5:0:X 10 (Failure) 90

Wide Arm Lat Pull Downs 4 3:0:X 9-12 (Failure) 150

Back Bent Over T-Bar Row 10 4:1:X 10 (Failure) 90

Single Arm-Row 4 3:1:X 9-12 (Failure) 150

Wide Arm Lat Push Downs 5 3:0:X 9-12 (Failure) 120

EZ Bar Curls 5 5:1:X Failure (Push for 10) 180

Biceps
Preacher Curls 4 2:1:X 9-12 (Failure) 180

 REST DAY

37 HARRISONTWINS.COM
 Continued

** Insert 20-40 reps of abs (any exercise from

abs routine) in between every set **

SHOULDERS WEEK 6
Muscle Group Excercise Sets Tempo Reps Rest (sec)

Lateral And Forward Raises 4-6 Varied 15-20 90-120

Warm Up
Dumbbell Press 3 2:0:2 12-15 90-120

Dumbbell Press 4 3:0:X 9-12 (Failure) None, Then

 houlders
S 150 After
SUPERSET 1 Lateral
Seated Lateral Raise 3 4:1:X 9-12 (Failure) Raises

Seated Lateral Raise 4 4:0:X 9-12 (Failure) None,

Shoulders Then 120
SUPERSET 2 After Rear
Military Press 4 3:0:X 9-12 (Failure) Deltoid Fly

Shoulders Arnold Press 4 4:0:X 12-15 (Failure) 150

38 HARRISONTWINS.COM
 Continued

ABS AND CARDIO WEEK 6

Muscle Group Excercise Sets Tempo Reps Rest (sec)

V Crunches On Bench 3 2:0:2 30-40 90

Warm Up
Sit Ups 3 2:0:2 30-40 90

Roman Chair Leg Raises

4 2:0:X 12-15 (Failure) 150
(Bent Knees)

 ore Ball Oblique Crunches

C
8 3:0:X 15-20 (Failure) 120
(Each Side)

Abs Decline Leg Raises 5 4:0:X 12-15 (Failure) 120

Hanging Leg Raises 5 3:1:2 9-12 (Failure) 150

Forward Facing Core Ball

6 3:1:2 Failure (Push for 20) 120
Crunches

39 HARRISONTWINS.COM
 Continued

CARDIO
IF TRAINING ON TRACK/FIELD/PARK
IF TRAINING IN GYM
(BEST OPTION)

6 minute warm up of increasing intensity. 6 minute warm up of increasing intensity

Sprint 20m; very slow jog back (VSJ).

Stairmaster speed intervals for 25 minutes:
Sprint 40m; VSJ.
Sprint 60m; VSJ.
100 secs low intensity,
100 secs high intensity for 25 minutes. REST for 180 secs (include 20 standing squats
within this time).
Cool down.
REPEAT THE ABOVE AFTER 180 secs rest
If no stair master is available, the treadmill 3 x for complete beginner;
is the next best option. If you suffer with any 4 x for intermediate;
5 x for advanced.
condition that limits your capacity to perform
these exercises, then use an alternative, non After the last 180 second rest all levels of
partial weight-bearing exercise, such as the learner complete 6 x 20m sprints with VSJ post
cross-trainer or rowing machine. sprint.

 REST DAY
You should aim to place this cardio session into your routine at least once more than
prescribed; this can be done on any day when you have time.

40 HARRISONTWINS.COM
 Continued

CHEST AND TRICEPS WEEK 7

Muscle Group Excercise Sets Tempo Reps Rest (sec)

Incline Dumbbell Press 3 2:0:2 15-20 90

Warm Up
Narrow Press Ups 2 2:0:2 15-20 90

Incline Dumbbell Press 4 3:0:X 6-8 (Failure) None,

 hest
C
Then 180
SUPERSET 1
High Cable Fly 4 3:0:X 18-20 (Failure) After Fly

Chest Flat Dumbbell Fly 3 4:0:X 15-20 (Failure) 120

Flat Dumbbell Press 4 4:1:X 6-8 (Failure) None,

Chest
Then 180
SUPERSET 2 After Fly
Dumbbell Pull-Overs 4 3:0:X 18-20 (Failure)

Tricep Dips 4 2:0:X Failure (Push for 20) 120

Triceps
‘Skull Crushers’ 3 2:0:X 9-12 180

41 HARRISONTWINS.COM
 Continued

LEGS WEEK 7
Muscle Group Excercise Sets Tempo Reps Rest (sec)

Leg Extensions 3 2:0:2 15-20 90

Warm Up
Squats 3 2:0:2 15-20 90

Quads, 18-20
Squats 5 2:0:2 None, Then
Hamstrings, (Almost Failure)
90 After
Glutelas, Calf
Stiff Leg
Muscles Stiff Leg Deadlifts 5 3:0:X 9-12 (Failure) Deadlifts
SUPERSET 1
Quads,  eg Press (DO NOT Lock
L
4 3:0:X 9-12 (Failure) None, Then
Hamstrings, Knees)
60 After
Glutelas, Calf
Hamstring
Muscles Hamstring Curls 4 3:0:X 9-12 (Failure) Curls
SUPERSET 2
Quads,
Walking lunges 4 3:0:X 24 Steps
Hamstrings, None, then
Glutelas, Calf 150 after
Muscles Sissi squats
Sissi Squats 4 2:0:X 20-25 (Failure)
SUPERSET 3

Seated Calf Raises (HEAVY)

6 2:0:X 4 120
For Gastrocnemius Muscles
Calf Muscles
Seated Calf Raises
(LIGHTER) For Soleus 5 2:0:X 20 90
Muscles

42 HARRISONTWINS.COM 4
 Continued

** I
 nsert 20-40 reps of abs (any exercise from
abs routine) in between every set **

BACK AND BICEPS WEEK 7

Muscle Group Excercise Sets Tempo Reps Rest (sec)

Wide Arm Lat Pull Downs 3 2:0:2 15-20 90

Warm Up
Wide Arm Pull Ups 2 2:0:2 10 90

Narrow Lat Pull Downs 10 5:0:X 10 (Failure) 90

Wide Arm Lat Pull Downs 4 3:0:X 9-12 (Failure) 150

Back Bent Over T-Bar Row 10 4:1:X 10 (Failure) 90

Single Arm-Row 4 3:1:X 9-12 (Failure) 150

Wide Arm Lat Push Downs 5 3:0:X 9-12 (Failure) 120

EZ Bar Curls 5 5:1:X Failure (Push for 10) 180

Biceps
Preacher Curls 4 2:1:X 9-12 (Failure) 180

 REST DAY

43 HARRISONTWINS.COM
 Continued

** Insert 20-40 reps of abs (any exercise from

abs routine) in between every set **

SHOULDERS WEEK 7
Muscle Group Excercise Sets Tempo Reps Rest (sec)

Lateral And Forward Raises 4-6 Varied 15-20 90-120

Warm Up
Dumbbell Press 3 2:0:2 12-15 90-120

Dumbbell Press 4 3:0:X 9-12 (Failure) None, Then

 houlders
S 150 After
SUPERSET 1 Lateral
Seated Lateral Raise 3 4:1:X 9-12 (Failure) Raises

Seated Lateral Raise 4 4:0:X 9-12 (Failure) None,

Shoulders Then 120
SUPERSET 2 After Rear
Military Press 4 3:0:X 9-12 (Failure) Deltoid Fly

Shoulders Arnold Press 4 4:0:X 12-15 (Failure) 150

44 HARRISONTWINS.COM
 Continued

ABS AND CARDIO WEEK 7

Muscle Group Excercise Sets Tempo Reps Rest (sec)

V Crunches On Bench 3 2:0:2 30-40 90

Warm Up
Sit Ups 3 2:0:2 30-40 90

Roman Chair Leg Raises

4 2:0:X 12-15 (Failure) 150
(Bent Knees)

 ore Ball Oblique Crunches

C
8 3:0:X 15-20 (Failure) 120
(Each Side)

Abs Decline Leg Raises 5 4:0:X 12-15 (Failure) 120

Hanging Leg Raises 5 3:1:2 9-12 (Failure) 150

Forward Facing Core Ball

6 3:1:2 Failure (Push for 20) 120
Crunches

45 HARRISONTWINS.COM
 Continued

CARDIO
IF TRAINING ON TRACK/FIELD/PARK
IF TRAINING IN GYM
(BEST OPTION)

6 minute warm up of increasing intensity. 6 minute warm up of increasing intensity

Sprint 20m; very slow jog back (VSJ).

Stairmaster speed intervals for 25 minutes:
Sprint 40m; VSJ.
Sprint 60m; VSJ.
100 secs low intensity,
100 secs high intensity for 25 minutes. REST for 180 secs (include 20 standing squats
within this time).
Cool down.
REPEAT THE ABOVE AFTER 180 secs rest
If no stair master is available, the treadmill 3 x for complete beginner;
is the next best option. If you suffer with any 4 x for intermediate;
5 x for advanced.
condition that limits your capacity to perform
these exercises, then use an alternative, non After the last 180 second rest all levels of
partial weight-bearing exercise, such as the learner complete 6 x 20m sprints with VSJ post
cross-trainer or rowing machine. sprint.

 REST DAY
You should aim to place this cardio session into your routine at least once more than
prescribed; this can be done on any day when you have time.

46 HARRISONTWINS.COM 4
 Continued

CHEST AND TRICEPS WEEK 8

Muscle Group Excercise Sets Tempo Reps Rest (sec)

Incline Dumbbell Press 3 2:0:2 15-20 90

Warm Up
Narrow Press Ups 2 2:0:2 15-20 90

Incline Dumbbell Press 4 3:0:X 6-8 (Failure) None,

 hest
C
Then 180
SUPERSET 1
High Cable Fly 4 3:0:X 18-20 (Failure) After Fly

Chest Flat Dumbbell Fly 3 4:0:X 15-20 (Failure) 120

Flat Dumbbell Press 4 4:1:X 6-8 (Failure) None,

Chest
Then 180
SUPERSET 2 After Fly
Dumbbell Pull-Overs 4 3:0:X 18-20 (Failure)

Tricep Dips 4 2:0:X Failure (Push for 20) 120

Triceps
‘Skull Crushers’ 3 2:0:X 9-12 180

47 HARRISONTWINS.COM
 Continued

LEGS WEEK 8
Muscle Group Excercise Sets Tempo Reps Rest (sec)

Leg Extensions 3 2:0:2 15-20 90

Warm Up
Squats 3 2:0:2 15-20 90

Quads, 18-20
Squats 5 2:0:2 None, Then
Hamstrings, (Almost Failure)
90 After
Glutelas, Calf
Stiff Leg
Muscles Stiff Leg Deadlifts 5 3:0:X 9-12 (Failure) Deadlifts
SUPERSET 1
Quads,  eg Press (DO NOT Lock
L
4 3:0:X 9-12 (Failure) None, Then
Hamstrings, Knees)
60 After
Glutelas, Calf
Hamstring
Muscles Hamstring Curls 4 3:0:X 9-12 (Failure) Curls
SUPERSET 2
Quads,
Walking lunges 4 3:0:X 24 Steps
Hamstrings, None, then
Glutelas, Calf 150 after
Muscles Sissi squats
Sissi Squats 4 2:0:X 20-25 (Failure)
SUPERSET 3

Seated Calf Raises (HEAVY)

6 2:0:X 4 120
For Gastrocnemius Muscles
Calf Muscles
Seated Calf Raises
(LIGHTER) For Soleus 5 2:0:X 20 90
Muscles

48 HARRISONTWINS.COM 4
 Continued

** I
 nsert 20-40 reps of abs (any exercise from
abs routine) in between every set **

BACK AND BICEPS WEEK 8

Muscle Group Excercise Sets Tempo Reps Rest (sec)

Wide Arm Lat Pull Downs 3 2:0:2 15-20 90

Warm Up
Wide Arm Pull Ups 2 2:0:2 10 90

Narrow Lat Pull Downs 10 5:0:X 10 (Failure) 90

Wide Arm Lat Pull Downs 4 3:0:X 9-12 (Failure) 150

Back Bent Over T-Bar Row 10 4:1:X 10 (Failure) 90

Single Arm-Row 4 3:1:X 9-12 (Failure) 150

Wide Arm Lat Push Downs 5 3:0:X 9-12 (Failure) 120

EZ Bar Curls 5 5:1:X Failure (Push for 10) 180

Biceps
Preacher Curls 4 2:1:X 9-12 (Failure) 180

 REST DAY

49 HARRISONTWINS.COM
 Continued

** Insert 20-40 reps of abs (any exercise from

abs routine) in between every set **

SHOULDERS WEEK 8
Muscle Group Excercise Sets Tempo Reps Rest (sec)

Lateral And Forward Raises 4-6 Varied 15-20 90-120

Warm Up
Dumbbell Press 3 2:0:2 12-15 90-120

Dumbbell Press 4 3:0:X 9-12 (Failure) None, Then

 houlders
S 150 After
SUPERSET 1 Lateral
Seated Lateral Raise 3 4:1:X 9-12 (Failure) Raises

Seated Lateral Raise 4 4:0:X 9-12 (Failure) None,

Shoulders Then 120
SUPERSET 2 After Rear
Military Press 4 3:0:X 9-12 (Failure) Deltoid Fly

Shoulders Arnold Press 4 4:0:X 12-15 (Failure) 150

50 HARRISONTWINS.COM
 Continued

ABS AND CARDIO WEEK 8

Muscle Group Excercise Sets Tempo Reps Rest (sec)

V Crunches On Bench 3 2:0:2 30-40 90

Warm Up
Sit Ups 3 2:0:2 30-40 90

Roman Chair Leg Raises

4 2:0:X 12-15 (Failure) 150
(Bent Knees)

 ore Ball Oblique Crunches

C
8 3:0:X 15-20 (Failure) 120
(Each Side)

Abs Decline Leg Raises 5 4:0:X 12-15 (Failure) 120

Hanging Leg Raises 5 3:1:2 9-12 (Failure) 150

Forward Facing Core Ball

6 3:1:2 Failure (Push for 20) 120
Crunches

51 HARRISONTWINS.COM
 Continued

CARDIO
IF TRAINING ON TRACK/FIELD/PARK
IF TRAINING IN GYM
(BEST OPTION)

6 minute warm up of increasing intensity. 6 minute warm up of increasing intensity

Sprint 20m; very slow jog back (VSJ).

Stairmaster speed intervals for 25 minutes:
Sprint 40m; VSJ.
Sprint 60m; VSJ.
100 secs low intensity,
100 secs high intensity for 25 minutes. REST for 180 secs (include 20 standing squats
within this time).
Cool down.
REPEAT THE ABOVE AFTER 180 secs rest
If no stair master is available, the treadmill 3 x for complete beginner;
is the next best option. If you suffer with any 4 x for intermediate;
5 x for advanced.
condition that limits your capacity to perform
these exercises, then use an alternative, non After the last 180 second rest all levels of
partial weight-bearing exercise, such as the learner complete 6 x 20m sprints with VSJ post
cross-trainer or rowing machine. sprint.

 REST DAY
You should aim to place this cardio session into your routine at least once more than
prescribed; this can be done on any day when you have time.

52 HARRISONTWINS.COM
 Continued

CHEST AND TRICEPS WEEK 9

Muscle Group Excercise Sets Tempo Reps Rest (sec)

Incline Dumbbell Press 3 2:0:2 15-20 90

Warm Up
Narrow Press Ups 2 2:0:2 15-20 90

Incline Dumbbell Press 10 3:0:X 10 (Failure) 90

Chest
Flat Dumbbell Press 10 3:0:X 10 (Failure) 90

Seated Chest Press 10 4:1:X 9-12 (Failure) None,

Chest
Then 180
SUPERSET 1 After Fly
Incline Dumbbell Fly 10 3:0:X 9-12 (Failure)

Tricep Dips 4 2:0:X 9-12 (Failure) 60

Triceps
‘Skull Crushers’ 4 2:0:X 9-12 (Failure) 90

53 HARRISONTWINS.COM
 Continued

LEGS WEEK 9
Muscle Group Excercise Sets Tempo Reps Rest (sec)

Leg Extensions 3 2:0:2 15-20 90

Warm Up
Squats 3 2:0:2 15-20 90

Quads, 9-12
Squats 4 2:0:2 None, Then
Hamstrings, (Almost Failure)
90 After
Glutelas, Calf
Hamstring
Muscles Hamstring Curls 4 3:0:X 9-12 (Failure) Curls
SUPERSET 1
Quads,  eg Press (DO NOT Lock
L
4 3:0:X 9-12 (Failure)
Hamstrings, Knees) None, Then
Glutelas, Calf 60 After
Muscles Stiff Legs
Stiff Leg Dead Lifts 4 3:0:X 9-12 (Failure)
SUPERSET 2
Quads, None,
Leg Extensions 4 3:0:X 9-12 (Failure)
Hamstrings, Then 60
Glutelas, Calf After Lying
Muscles  ying Hamstring Curls
L Hamstring
4 2:0:X 20-25 (Failure)
SUPERSET 3 (LIGHT) Curls

Seated Calf Raises (HEAVY)

6 2:0:X 4 120
For Gastrocnemius Muscles
Calf Muscles
Seated Calf Raises
(LIGHTER) For Soleus 5 2:0:X 20 90
Muscles

54 HARRISONTWINS.COM
 Continued

** I
 nsert 20-40 reps of abs (any exercise from
abs routine) in between every set **

BACK AND BICEPS WEEK 9

Muscle Group Excercise Sets Tempo Reps Rest (sec)

Wide Arm Lat Pull Downs 3 2:0:2 15-20 90

Warm Up
Wide Arm Pull Ups 2 2:0:2 10 90

Narrow Lat Pull Downs 10 4:0:X 10 (Failure) 90

Wide Arm Lat Pull Downs 10 3:0:X 10 (Failure) 90

Back Bent Over T-Bar Row 10 3:0:X 10 (Failure) 90

Single Arm-Row 4 3:0:X 9-12 (Failure) 150

Wide Arm Lat Push Downs 5 3:0:X 9-12 (Failure) 120

EZ Bar Curls 5 3:1:X 9-12 (Failure) 60

Biceps
Lying Down Rope Curls 4 3:1:X 9-12 (Failure) 90

 REST DAY

55 HARRISONTWINS.COM
 Continued

SHOULDERS WEEK 9
Muscle Group Excercise Sets Tempo Reps Rest (sec)

Lateral And Forward Raises 4-6 Varied 15-20 90-120

Warm Up
Dumbbell Press 3 2:0:2 12-15 90-120

Dumbbell Press 10 4:1:X 10 (Failure) 90

Barbell Press 3 4:1:X 9-12 (Failure) 120

Shoulders Seated Lateral Raise 4 4:0:X 9-12 (Failure) 120

Rear Deltoid Fly 4 3:0:X 9-12 (Failure) 150

Arnold Press 10 4:0:X 10 (Failure) 120

CARDIO
IF TRAINING ON TRACK/FIELD/PARK
(ONLY REAL OPTION at this stage; it’s the final push)

6 minute warm up of increasing intensity

Sprint 20m; very slow jog back (VSJ).

Sprint 40m; VSJ.
Sprint 60m; VSJ.

REST for 180 secs (include 20 standing squats within this time).

REPEAT THE ABOVE AFTER 180 secs rest

3 x for complete beginner;
4 x for intermediate;
5 x for advanced.

After the last 180 second rest all levels of learner complete 6 x 20m sprints with VSJ post sprint.

56 HARRISONTWINS.COM
 Continued

CARDIO AND ABS WEEK 9

Muscle Group Excercise Sets Tempo Reps Rest (sec)

V Crunches On Bench 3 2:0:2 30-40 90

Warm Up
Sit Ups 3 2:0:2 30-40 90

Roman Chair Leg Raises

4 2:0:X 12-15 (Failure) 150
(Bent Knees)
 ore Ball Oblique Crunches
C
8 3:0:X 15-20 (Failure) 120
(Each Side)

Abs Decline Leg Raises 5 4:0:X 12-15 (Failure) 120

Hanging Leg Raises 5 3:1:2 9-12 (Failure) 150

Forward Facing Core Ball

6 3:1:2 Failure (Push for 20) 120
Crunches

 REST DAY
You should aim to place this cardio session into your routine at least once more than
prescribed; this can be done on any day when you have time.

57 HARRISONTWINS.COM
 Continued

CHEST AND TRICEPS WEEK 10

Muscle Group Excercise Sets Tempo Reps Rest (sec)

Incline Dumbbell Press 3 2:0:2 15-20 90

Warm Up
Narrow Press Ups 2 2:0:2 15-20 90

Incline Dumbbell Press 10 3:0:X 10 (Failure) 90

Chest
Flat Dumbbell Press 10 3:0:X 10 (Failure) 90

Seated Chest Press 10 4:1:X 9-12 (Failure) None,

Chest
Then 180
SUPERSET 1 After Fly
Incline Dumbbell Fly 10 3:0:X 9-12 (Failure)

Tricep Dips 4 2:0:X 9-12 (Failure) 60

Triceps
‘Skull Crushers’ 4 2:0:X 9-12 (Failure) 90

58 HARRISONTWINS.COM
 Continued

LEGS WEEK 10
Muscle Group Excercise Sets Tempo Reps Rest (sec)

Leg Extensions 3 2:0:2 15-20 90

Warm Up
Squats 3 2:0:2 15-20 90

Quads, 9-12
Squats 4 2:0:2 None, Then
Hamstrings, (Almost Failure)
90 After
Glutelas, Calf
Hamstring
Muscles Hamstring Curls 4 3:0:X 9-12 (Failure) Curls
SUPERSET 1
Quads,  eg Press (DO NOT Lock
L
4 3:0:X 9-12 (Failure)
Hamstrings, Knees) None, Then
Glutelas, Calf 60 After
Muscles Stiff Legs
Stiff Leg Dead Lifts 4 3:0:X 9-12 (Failure)
SUPERSET 2
Quads, None,
Leg Extensions 4 3:0:X 9-12 (Failure)
Hamstrings, Then 60
Glutelas, Calf After Lying
Muscles  ying Hamstring Curls
L Hamstring
4 2:0:X 20-25 (Failure)
SUPERSET 3 (LIGHT) Curls

Seated Calf Raises (HEAVY)

6 2:0:X 4 120
For Gastrocnemius Muscles
Calf Muscles
Seated Calf Raises
(LIGHTER) For Soleus 5 2:0:X 20 90
Muscles

59 HARRISONTWINS.COM
 Continued

** I
 nsert 20-40 reps of abs (any exercise from
abs routine) in between every set **

BACK AND BICEPS WEEK 10

Muscle Group Excercise Sets Tempo Reps Rest (sec)

Wide Arm Lat Pull Downs 3 2:0:2 15-20 90

Warm Up
Wide Arm Pull Ups 2 2:0:2 10 90

Narrow Lat Pull Downs 10 4:0:X 10 (Failure) 90

Wide Arm Lat Pull Downs 10 3:0:X 10 (Failure) 90

Back Bent Over T-Bar Row 10 3:0:X 10 (Failure) 90

Single Arm-Row 4 3:0:X 9-12 (Failure) 150

Wide Arm Lat Push Downs 5 3:0:X 9-12 (Failure) 120

EZ Bar Curls 5 3:1:X 9-12 (Failure) 60

Biceps
Lying Down Rope Curls 4 3:1:X 9-12 (Failure) 90

 REST DAY

60 HARRISONTWINS.COM
 Continued

SHOULDERS WEEK 10
Muscle Group Excercise Sets Tempo Reps Rest (sec)

Lateral And Forward Raises 4-6 Varied 15-20 90-120

Warm Up
Dumbbell Press 3 2:0:2 12-15 90-120

Dumbbell Press 10 4:1:X 10 (Failure) 90

Barbell Press 3 4:1:X 9-12 (Failure) 120

Shoulders Seated Lateral Raise 4 4:0:X 9-12 (Failure) 120

Rear Deltoid Fly 4 3:0:X 9-12 (Failure) 150

Arnold Press 10 4:0:X 10 (Failure) 120

CARDIO
IF TRAINING ON TRACK/FIELD/PARK
(ONLY REAL OPTION at this stage; it’s the final push)

6 minute warm up of increasing intensity

Sprint 20m; very slow jog back (VSJ).

Sprint 40m; VSJ.
Sprint 60m; VSJ.

REST for 180 secs (include 20 standing squats within this time).

REPEAT THE ABOVE AFTER 180 secs rest

3 x for complete beginner;
4 x for intermediate;
5 x for advanced.

After the last 180 second rest all levels of learner complete 6 x 20m sprints with VSJ post sprint.

61 HARRISONTWINS.COM
 Continued

CARDIO AND ABS WEEK 10

Muscle Group Excercise Sets Tempo Reps Rest (sec)

V Crunches On Bench 3 2:0:2 30-40 90

Warm Up
Sit Ups 3 2:0:2 30-40 90

Roman Chair Leg Raises

4 2:0:X 12-15 (Failure) 150
(Bent Knees)

 ore Ball Oblique Crunches

C
8 3:0:X 15-20 (Failure) 120
(Each Side)

Abs Decline Leg Raises 5 4:0:X 12-15 (Failure) 120

Hanging Leg Raises 5 3:1:2 9-12 (Failure) 150

Forward Facing Core Ball

6 3:1:2 Failure (Push for 20) 120
Crunches

 REST DAY
You should aim to place this cardio session into your routine at least once more than
prescribed; this can be done on any day when you have time.

62 HARRISONTWINS.COM
 Continued

CHEST AND TRICEPS WEEK 11

Muscle Group Excercise Sets Tempo Reps Rest (sec)

Incline Dumbbell Press 3 2:0:2 15-20 90

Warm Up
Narrow Press Ups 2 2:0:2 15-20 90

Incline Dumbbell Press 10 3:0:X 10 (Failure) 90

Chest
Flat Dumbbell Press 10 3:0:X 10 (Failure) 90

Seated Chest Press 10 4:1:X 9-12 (Failure) None,

Chest
Then 180
SUPERSET 1 After Fly
Incline Dumbbell Fly 10 3:0:X 9-12 (Failure)

Tricep Dips 4 2:0:X 9-12 (Failure) 60

Triceps
‘Skull Crushers’ 4 2:0:X 9-12 (Failure) 90

63 HARRISONTWINS.COM
 Continued

LEGS WEEK 11
Muscle Group Excercise Sets Tempo Reps Rest (sec)

Leg Extensions 3 2:0:2 15-20 90

Warm Up
Squats 3 2:0:2 15-20 90

Quads, 9-12
Squats 4 2:0:2 None, Then
Hamstrings, (Almost Failure)
90 After
Glutelas, Calf
Hamstring
Muscles Hamstring Curls 4 3:0:X 9-12 (Failure) Curls
SUPERSET 1
Quads,  eg Press (DO NOT Lock
L
4 3:0:X 9-12 (Failure)
Hamstrings, Knees) None, Then
Glutelas, Calf 60 After
Muscles Stiff Legs
Stiff Leg Dead Lifts 4 3:0:X 9-12 (Failure)
SUPERSET 2
Quads, None,
Leg Extensions 4 3:0:X 9-12 (Failure)
Hamstrings, Then 60
Glutelas, Calf After Lying
Muscles  ying Hamstring Curls
L Hamstring
4 2:0:X 20-25 (Failure)
SUPERSET 3 (LIGHT) Curls

Seated Calf Raises (HEAVY)

6 2:0:X 4 120
For Gastrocnemius Muscles
Calf Muscles
Seated Calf Raises
(LIGHTER) For Soleus 5 2:0:X 20 90
Muscles

64 HARRISONTWINS.COM
 Continued

** I
 nsert 20-40 reps of abs (any exercise from
abs routine) in between every set **

BACK AND BICEPS WEEK 11

Muscle Group Excercise Sets Tempo Reps Rest (sec)

Wide Arm Lat Pull Downs 3 2:0:2 15-20 90

Warm Up
Wide Arm Pull Ups 2 2:0:2 10 90

Narrow Lat Pull Downs 10 4:0:X 10 (Failure) 90

Wide Arm Lat Pull Downs 10 3:0:X 10 (Failure) 90

Back Bent Over T-Bar Row 10 3:0:X 10 (Failure) 90

Single Arm-Row 4 3:0:X 9-12 (Failure) 150

Wide Arm Lat Push Downs 5 3:0:X 9-12 (Failure) 120

EZ Bar Curls 5 3:1:X 9-12 (Failure) 60

Biceps
Lying Down Rope Curls 4 3:1:X 9-12 (Failure) 90

 REST DAY

65 HARRISONTWINS.COM
 Continued

SHOULDERS WEEK 11
Muscle Group Excercise Sets Tempo Reps Rest (sec)

Lateral And Forward Raises 4-6 Varied 15-20 90-120

Warm Up
Dumbbell Press 3 2:0:2 12-15 90-120

Dumbbell Press 10 4:1:X 10 (Failure) 90

Barbell Press 3 4:1:X 9-12 (Failure) 120

Shoulders Seated Lateral Raise 4 4:0:X 9-12 (Failure) 120

Rear Deltoid Fly 4 3:0:X 9-12 (Failure) 150

Arnold Press 10 4:0:X 10 (Failure) 120

CARDIO
IF TRAINING ON TRACK/FIELD/PARK
(ONLY REAL OPTION at this stage; it’s the final push)

6 minute warm up of increasing intensity

Sprint 20m; very slow jog back (VSJ).

Sprint 40m; VSJ.
Sprint 60m; VSJ.

REST for 180 secs (include 20 standing squats within this time).

REPEAT THE ABOVE AFTER 180 secs rest

3 x for complete beginner;
4 x for intermediate;
5 x for advanced.

After the last 180 second rest all levels of learner complete 6 x 20m sprints with VSJ post sprint.

66 HARRISONTWINS.COM
 Continued

CARDIO AND ABS WEEK 11

Muscle Group Excercise Sets Tempo Reps Rest (sec)

V Crunches On Bench 3 2:0:2 30-40 90

Warm Up
Sit Ups 3 2:0:2 30-40 90

Roman Chair Leg Raises

4 2:0:X 12-15 (Failure) 150
(Bent Knees)

 ore Ball Oblique Crunches

C
8 3:0:X 15-20 (Failure) 120
(Each Side)

Abs Decline Leg Raises 5 4:0:X 12-15 (Failure) 120

Hanging Leg Raises 5 3:1:2 9-12 (Failure) 150

Forward Facing Core Ball

6 3:1:2 Failure (Push for 20) 120
Crunches

 REST DAY
You should aim to place this cardio session into your routine at least once more than
prescribed; this can be done on any day when you have time.

67 HARRISONTWINS.COM
 Continued

CHEST AND TRICEPS WEEK 12

Muscle Group Excercise Sets Tempo Reps Rest (sec)

Incline Dumbbell Press 3 2:0:2 15-20 90

Warm Up
Narrow Press Ups 2 2:0:2 15-20 90

Incline Dumbbell Press 10 3:0:X 10 (Failure) 90

Chest
Flat Dumbbell Press 10 3:0:X 10 (Failure) 90

Seated Chest Press 10 4:1:X 9-12 (Failure) None,

Chest
Then 180
SUPERSET 1 After Fly
Incline Dumbbell Fly 10 3:0:X 9-12 (Failure)

Tricep Dips 4 2:0:X 9-12 (Failure) 60

Triceps
‘Skull Crushers’ 4 2:0:X 9-12 (Failure) 90

Don’t forget to
Subscribe to our YouTube Channel
.com/harrisontwinsworkout

68 HARRISONTWINS.COM
 Continued

LEGS WEEK 12
Muscle Group Excercise Sets Tempo Reps Rest (sec)

Leg Extensions 3 2:0:2 15-20 90

Warm Up
Squats 3 2:0:2 15-20 90

Quads, 9-12
Squats 4 2:0:2 None, Then
Hamstrings, (Almost Failure)
90 After
Glutelas, Calf
Hamstring
Muscles Hamstring Curls 4 3:0:X 9-12 (Failure) Curls
SUPERSET 1
Quads,  eg Press (DO NOT Lock
L
4 3:0:X 9-12 (Failure)
Hamstrings, Knees) None, Then
Glutelas, Calf 60 After
Muscles Stiff Legs
Stiff Leg Dead Lifts 4 3:0:X 9-12 (Failure)
SUPERSET 2
Quads, None,
Leg Extensions 4 3:0:X 9-12 (Failure)
Hamstrings, Then 60
Glutelas, Calf After Lying
Muscles  ying Hamstring Curls
L Hamstring
4 2:0:X 20-25 (Failure)
SUPERSET 3 (LIGHT) Curls

Seated Calf Raises (HEAVY)

6 2:0:X 4 120
For Gastrocnemius Muscles
Calf Muscles
Seated Calf Raises
(LIGHTER) For Soleus 5 2:0:X 20 90
Muscles

69 HARRISONTWINS.COM
 Continued

** I
 nsert 20-40 reps of abs (any exercise from
abs routine) in between every set **

BACK AND BICEPS WEEK 12

Muscle Group Excercise Sets Tempo Reps Rest (sec)

Wide Arm Lat Pull Downs 3 2:0:2 15-20 90

Warm Up
Wide Arm Pull Ups 2 2:0:2 10 90

Narrow Lat Pull Downs 10 4:0:X 10 (Failure) 90

Wide Arm Lat Pull Downs 10 3:0:X 10 (Failure) 90

Back Bent Over T-Bar Row 10 3:0:X 10 (Failure) 90

Single Arm-Row 4 3:0:X 9-12 (Failure) 150

Wide Arm Lat Push Downs 5 3:0:X 9-12 (Failure) 120

EZ Bar Curls 5 3:1:X 9-12 (Failure) 60

Biceps
Lying Down Rope Curls 4 3:1:X 9-12 (Failure) 90

 REST DAY

70 HARRISONTWINS.COM
 Continued

SHOULDERS WEEK 12
Muscle Group Excercise Sets Tempo Reps Rest (sec)

Lateral And Forward Raises 4-6 Varied 15-20 90-120

Warm Up
Dumbbell Press 3 2:0:2 12-15 90-120

Dumbbell Press 10 4:1:X 10 (Failure) 90

Barbell Press 3 4:1:X 9-12 (Failure) 120

Shoulders Seated Lateral Raise 4 4:0:X 9-12 (Failure) 120

Rear Deltoid Fly 4 3:0:X 9-12 (Failure) 150

Arnold Press 10 4:0:X 10 (Failure) 120

CARDIO
IF TRAINING ON TRACK/FIELD/PARK
(ONLY REAL OPTION at this stage; it’s the final push)

6 minute warm up of increasing intensity

Sprint 20m; very slow jog back (VSJ).

Sprint 40m; VSJ.
Sprint 60m; VSJ.

REST for 180 secs (include 20 standing squats within this time).

REPEAT THE ABOVE AFTER 180 secs rest

3 x for complete beginner;
4 x for intermediate;
5 x for advanced.

After the last 180 second rest all levels of learner complete 6 x 20m sprints with VSJ post sprint.

71 HARRISONTWINS.COM
 Continued

CARDIO AND ABS WEEK 12

Muscle Group Excercise Sets Tempo Reps Rest (sec)

V Crunches On Bench 3 2:0:2 30-40 90

Warm Up
Sit Ups 3 2:0:2 30-40 90

Roman Chair Leg Raises

4 2:0:X 12-15 (Failure) 150
(Bent Knees)

 ore Ball Oblique Crunches

C
8 3:0:X 15-20 (Failure) 120
(Each Side)

Abs Decline Leg Raises 5 4:0:X 12-15 (Failure) 120

Hanging Leg Raises 5 3:1:2 9-12 (Failure) 150

Forward Facing Core Ball

6 3:1:2 Failure (Push for 20) 120
Crunches

72 HARRISONTWINS.COM
 3 WORKOUT SECTION
FOOTNOTE FOR

It is obvious that this programme is intense.

Although we have tried our best with this workout to cater for all abilities,
some people will of course begin this programme at more advanced levels
of fitness than others, whilst also having more training experience. Below,
please find a section that aims to provide tips on how to alter training
intensity.

A point that we would like to make at this stage, too, is that the length of the three sections within
the workout can be extended. With the last section being the most intense, largely due to the rest
periods shortening and the extra work being placed into the programme, many may have the desire to
extend the middle 4 weeks in order to prepare for the final section.

Again, you can always remain in this section, reducing its rest periods, which will again aim to
increase your fitness levels and prepare you for the final section.

TIPS:
This is the portion of the exercise where you’re lowering the weight.

Alter the rest periods;

Alter the weight, as long as you are failing between 9-12 reps;

In some circumstances, if the workout is simply far too intense, you may wish to remove an exercise
from a session for a few weeks. Note this down and then instead of moving into the next stage, add the
exercise back in and do this for 3-4 weeks before progressing to the next stage.

73 HARRISONTWINS.COM
 4 EXPLAINED TEMPO

You’ll see in your training plan a column labelled ‘tempo’, which

sits between the columns ‘sets’ and ‘reps’. The tempo for a
certain exercise may be written as: 2:0:X.
The three figures relate to the 3 types of muscle contractions you’ll be utilising within each repetition
of an exercise. Those 3 contractions are:

1 THE ECCENTRIC PART 2 THE ISOMETRIC PART

This is the portion of the exercise where you’re This is the slight pause you may or may not have at
lowering the weight. the bottom of an exercise.

Examples of eccentric contractions If a pause is indicated, stick to it because this will

make your workout much harder by reducing the
When you lower the weight to your chest during
plyometric effect.
a bench press

When you’re lowering the weight to your head In plain English, pausing when it’s indicated
during a skull crusher means greater strain is placed on your muscles.
That in turn means you get the muscle
When your arms are moving upwards during a lat development you’re aiming for.
pull down - it’s easy to get confused with this one.
Even though your arms are moving up, the actual Practical examples of isometric holds
weight is lowering
When you pause at the bottom of a bench press
with the weight directly above your sternum

3 THE CONCENTRIC PART When you pause at the bottom of a squat

When you pause at the top of a lat pull down —

Out of the 3 phases in the tempo, the concentric
this is when the weight is at its lowest point
phase is less important than the first two.

You should base your training on the eccentric

contraction — the first number of tempo. NOTE
“Move the weight as quickly as you can” is not
This is what will give you the greatest results in
the same as “move the weight fast”.
bodybuilding/training in terms of aesthetic appeal.
If you’re lifting heavy weights, attempting to
You’ll see an X is often used for the concentric move them fast is counterproductive. Simply
portion of the tempo. When you see it written like this, focus on moving that particular weight as quickly
you should move the weight as quickly as you can. as you are able to.

74 HARRISONTWINS.COM
 5 7-DAY CARB CYCLE
FULL DIET:

Dieting well throughout your training is just as important as the

training itself.
Although we will all differ in the way we respond metabolically to food, we will all benefit from
eating well and consistently during and beyond the programme.

The diet undertaken here is loosely based upon ‘carb cycling’, during which we will alter the amount
of carbs you consume per day in order to ensure that you cut effectively.

DAY-BY-DAY DIET OVERVIEW

DAY CARBOHYDRATE INTAKE

MONDAY NO CARBS

TUESDAY LOW CARBS

WEDNESDAY MODERATE CARBS

THURSDAY HIGH CARBS

FRIDAY NO CARBS

SATURDAY LOW CARBS

SUNDAY HIGH CARBS WITH CHEAT MEAL

75 HARRISONTWINS.COM
 Continued

DAY 1 EXAMPLE: (No Carbohydrate Day)

Meal Number Meal

1 4-6 scrambled egg whites and 2 yolks; 1 apple

2
4-6 scrambled egg whites and 2 yolks; 1 apple
(snack)

 ven baked chicken/turkey; green veg (stir-fried, boiled or steamed); low-fat cottage
O
3
cheese

4
2 scoops of protein powder mixed with water
(snack)

 ven baked salmon fillet; green veg and chopped carrot (stir-fried, boiled or streamed);
O
5
small helping of low calorie tomato salsa or equivalent

6
0% fat Greek Yoghurt
(snack)

DAY 2 EXAMPLE: (Low Carbohydrate Day)

Meal Number Meal

1 4 egg white and 2 egg yolk omelette mixed with ham

2
0% fat Greek yoghurt mixed with almonds and blueberries
(snack)

 ven baked chicken/turkey; green veg (stir-fried, boiled or steamed); low-fat cottage
O
3
cheese

4
Tuna mixed with a small helping of low-fat mayo; 2 wholegrain rice cakes
(snack
 ven baked chicken breast; green veg and chopped carrot (stri-fried, boiled or streamed);
O
5
100g of wholegrain rice; small helping of low calorie tomato salsa or equivalent
6
1-2 scoops of whey protein powder mixed with water
(snack)

NOTE
If training earlier in the day, rather than a usual post-work evening training session, place the 100g of
wholegrain rice with meal 3

76 HARRISONTWINS.COM
 Continued

DAY 3 EXAMPLE: (Moderate Carbohydrate Day)

Meal Number Meal

1 4-6 scrambled egg whites and 2 yolks;

2
20g of almonds and 1 scoop of whey protein powder mixed with water and 20g of oatmeal
(snack)

 ven baked chicken/turkey; green veg (stir-fried, boiled or steamed); low-fat cottage
O
3
cheese

4
2 scoops of protein powder mixed with water
(snack)

 ven baked salmon fillet; 100g of wholegrain pasta; green veg and chopped carrot (stir-
O
5
fried, boiled or streamed); small helping of low calorie tomato salsa or equivalent

6
0% fat Greek Yoghurt with blueberries
(snack)

DAY 4 EXAMPLE: (High Carbohydrate Day)

Meal Number Meal

1 2 scoops of whey protein powder mixed with water and 30g of oatmeal

2
0% fat Greek Yoghurt with blueberries and a small chopped banana
(snack)

 ven baked chicken/turkey; green veg (stir-fried, boiled or steamed); 80g of wholegrain
O
3
rice; low-fat cottage cheese

4
2 scoops of protein powder mixed with water and 20g of oatmeal
(snack)

 rilled steak or stir-fried mince beef; 150g of wholegrain pasta; green veg (stir-fried, boiled
G
5
or streamed); small helping of low calorie tomato salsa or equivalent

6
1 scoop of whey protein powder mixed with water
(snack)

77 HARRISONTWINS.COM
 Continued

DAY 5 EXAMPLE: (No Carbohydrate Day)

Meal Number Meal

1 4-6 scrambled egg whites and 2 yolks; 1 apple

2
20g of almonds and 1 scoop of whey protein powder mixed with water
(snack)

 ven baked chicken/turkey; green veg (stri-fried, boiled or steamed); low-fat cottage
O
3
cheese

4
2 scoops of protein powder mixed with water
(snack)

 ven baked salmon fillet; green veg and chopped carrot (stir-fried, boiled or streamed);
O
5
small helping of low calorie tomato salsa or equivalent

6
0% fat Greek Yoghurt
(snack)

DAY 6 EXAMPLE: (Low Carbohydrate Day)

Meal Number Meal

1 4 egg white and 2 egg yolk omelette mixed with ham

2
0% fat Greek yoghurt mixed with almonds and blueberries
(snack)

 rilled chicken and avocado salad (include, mixed lettuce, chopped almonds and half an
G
3
avocado)

4
Tuna mixed with a small helping of low-fat mayo; 2 wholegrain rice cakes
(snack

 ven baked chicken breast; green veg and chopped carrot (stir-fried, boiled or streamed);
O
5
100g of baked sweet potato; small helping of low calorie tomato salsa or equivalent

6
1-2 scoops of whey protein powder mixed with water
(snack)

78 HARRISONTWINS.COM
 Continued

DAY 7 EXAMPLE: (High Carbohydrate Day) with cheat meal

Meal Number Meal

1 2 scoops of whey protein powder mixed with water and 40g of oatmeal

2
0% fat Greek Yoghurt with blueberries and a handful of almonds
(snack)

 ven baked chicken/turkey; green veg (stir-fried, boiled or steamed); low-fat cottage
O
3
cheese

4
2 scoops of protein powder mixed with water and 20g of oatmeal
(snack )

5 ANY MEAL OF YOUR CHOICE; ensure it is rich in carbohydrate

6
1 scoop of whey protein powder mixed with water
(snack)

79 HARRISONTWINS.COM
 6 DIET SECTION FOOTNOTE FOR

The above diet is designed to ensure that participants such as

yourself are able to cut, and it is therefore important to attempt
to stick to this diet throughout your 12 weeks (or longer, should
you have slightly adapted the training programme as outlined
previously).

KEY TIPS
Keep all meals, apart from meal 5, relatively plain; people train, which is in the evening; this meal
this is the reason why cottage cheese is often used should be consumed within 90 mins of training;
during meal 3, as it gives some lubricant to an
otherwise bland meal and is also a good source of Meal 5 and meal 3 should be swapped if you
protein; train earlier in the day; you MUST consume your
carbohydrate immediately after training (within 90
Meal 5 is the one that can include sauces of some minutes) when cutting;
kind. Such sauces need to be relatively low in sugar
and can be purchased in supermarkets, however If you train in the morning, it is good to train in a
may be best cooked from raw ingredients (examples fasted state before you eat;
in our recipe book on the website); we recognize the
need to have some palatability in your foods, as we We are aware that the ‘no carbohydrate day’
know these diets can be somewhat boring; contains approximately 25g of carbohydrates;

Meal 5 is the one that includes your main THERE IS NO NEED FOR YOU TO KNOW YOU
carbohydrate source. Carbohydrate is placed in this EXACT MACROS, WE’VE WORKED THAT OUT
meal because it is generally straight after most AND WRITTEN THE DIET.

80 HARRISONTWINS.COM
 Continued

PORTION SIZES (unless otherwise stated)

CARBOHYDRATES

FOOD DRY WEIGHT (WEIGHT UNCOOKED)

Oatmeal 30-60g

Wholegrain Pasta/Rice 60-100g

Sweet Potato 150-200g

Sweet 2-3 pieces

PROTEIN

FOOD DRY WEIGHT (WEIGHT UNCOOKED)

Chicken 150-200g

Turkey 150-200g

Beef Steak 150g

Beef Mince 150g

Tuna (Tin Or Steak) 120-200g

Salmon 150-200g

81 HARRISONTWINS.COM
 Continued

VEGETABLES

FOOD DRY WEIGHT (WEIGHT UNCOOKED)

Green vegetables
100-300g
(broccoli, spinach, green beans)
Tomatoes 200g

Carrots 100g

NOTE
The green vegetables section can be amended massively – this is fine to do so; when cooked, the green veg
(spinach and rocket for example) will decrease in size, so therefore you can increase the weight. Some will opt
for uncooked, hence there is a significant difference in weight.

OTHER

FOOD DRY WEIGHT (WEIGHT UNCOOKED)

Almond nuts 20-30g

Cottage cheese 100g

Salsa or equivalent 2 tbsp

Greek yoghurt 100-200g

82 HARRISONTWINS.COM