Follow this training program for fast results, consume 40% RDA protein post workout.
Do not over train complete exercise program maximum four times per week.
for best results with complete with a healthy balanced diet.
| Exercise | Sets | Reps | 1 Rep max Percentage |
| Squats | 4 | 8 | 80% |
| Bench Press | 4 | 8 | 80% |
| Leg Press | 3 | 10 | 70% |
| Crunches | 4 | 15 | body weight |
| Cleans | 4 | 6 | 75% |
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