Honestly, I think it’s not a half bad program for the general American looking to change their lifestyle and get into shape. I think it’s quite extraordinary what Bill Phillips was able to accomplish with this (despite all the negative perceptions of his business etiquette etc…). The program is basic, and straightforward. The training program won’t work forever, but it’s a solid program to use for a time being.
A few years in, I attempted to follow it. I literally made it a week, and gave up. The reason is that I was able to workout with so much intensity by this point in my training career, that doing 6 sets per bodypart, and having to do 30 or 36 sets for my upper body was an absurd amount of volume. If your gf/family is starting out, and puts in the proper effort, this will work for them.
One word of caution - if you don’t prescribe strictly to the 1 min break between sets, this workout will take an hour and a half. that’s excessive. He prescribes 46 min for a session of weights, but that is almost unrealistic, even if you try to stick to the rest reccomendations as close as possible.
The cardio is a great plan. HIIT is effective.
But the key is the eating. I know we’re all aware of this, but even an INCREDIBLE program becomes negligible with poor eating. Literally, if they stick to 6 meals/day, and eat a “portion” (so arbitrary) of carbs/protein with each meal, they will lose weight and gain muscle.
QFT. I started seriously lifting with the BFL program freshman year of college. My mom actually introduced the program to me, funny enough, after following the interval program for cardio. It’s much more difficult cardio-wise than a simple high/low interval program. The weights are ramped up so you need to experiment with what you’re comfortable with…sorta a learn as you go in the weight room. Definitely keep a log. I would never be able to raise the weight for every set each workout so I would only raise my heaviest set first, then work my way down the chain in successive workouts.
You’ll definitely get stronger on the program and burn fat. I agree nutrition makes up 80-90% of the results on BFL and the instructions are seriously lacking in the book…he’ll give an idea of a meal, but never go into the calorie amounts. He advocates clean, natural foods, though so it’s an intelligent way to clean up a bad diet (for the average Joe America).