.......So, by the end of the first two weeks of this program, you will:
1) Lose strength
2) Lose muscle
3) Be chronically overtrained
4) Experience aching tendons and joints
5) Be brutally sore (and train right through it)
6) Be mentally depressed
7) Feel like killing yourself or others
If you don't experience these things at the end of two weeks, then you didn't do it right.

Train nine times per week:
Monday, Wednesday, Friday — Train twice per day
Tuesday, Thursday, and Saturday morning — Train once per day
Sunday — Off

Monday, Wednesday, Friday:

Morning Workout
A1) Back Squat, 5 x 4-6, 40X0* tempo, rest 100 seconds
* That's four seconds down, no pause, explode up, no pause, then repeat for the next rep.
A2) Leg Curl, 5 x 4-6, 40X0 tempo, rest 100 seconds
Note: Those A1/A2 designations mean to perform one set of squats, rest, perform one set of leg curls,
rest, and repeat until you get five sets. Then move to the "B" exercises.
B1) Lean-Away Chin-ups , 4010 tempo, rest 100 seconds
B2) Dips, 4010 tempo, rest 100 seconds


Evening Workout
A) Snatch Deadlift on platform, 10 x 6, 5010 tempo, resting 3 minutes between sets
B1) Seated Dumbbell Press, palms facing each other (semi-supinated), 5 x 6-8, 4010 tempo, rest 100
seconds
B2) One-Arm Dumbbell Rows, 5 x 6-8, 2011 tempo, rest 100 seconds


Tuesday, Thursday, and Saturday Mornings
A1) Front Squats, 5 x 4-6, 40X0 tempo, rest 100 seconds
A2) Kneeling Leg Curl 5 x 4-6, 40X0 tempo, rest 100 seconds

B1) Close-Grip Pronated Pull-ups, 5 x 6-8, 3011 tempo, rest 100 seconds
B2) Incline Dumbbell Press 5 x 6-8, 3110 tempo, rest 100 seconds