Core Lifts: Incline/Flat, Squat, Deadlift Military Press
Weeks 1-4, 70%: 7 sets of 4 reps - eat 500 cals more than you normally do
Weeks 5-8, 80%: 7 sets of 3 reps - reduce 500 cals
Weeks 9-12, 90%:7 sets of 2 reps - reduce 500 cals and 0 carbs in the final week (I am not this far into the program but as I have a lot of weight to lose I wont be reducing my cals to this I will contine with 2400/500 cals until i stop seeing results)
There are some videos that have different rep ranges but he explains they are wrong and blames the editing
Now from watching Mikes videos and reading his comments on fb and Instagram the percentages are a starting point you are adding weight to the bar each time you work out as long as you are getting the reps that you are meant to get with good form.
For example today I did legs so on my squats I did three of the 7 sets at 115kg they felt good no grind and i felt i could do at-least 5 so I did the last four sets at 120 its how I progress in weight. I always start where i finished the week before but if I am feeling good and my form is right after the 3rd set I go up and I try to make sure I have one in the tank for example at 122kg for 3 I really felt like i could do four.
I'm just starting out I don't wear a belt and there is a fear factor for me every time I up the weight so I've found this method works for me for progressing I pretty much do it with every lift, I don't know if its common or not to progress this way but its what I feel comfortable doing.
Each day you also do cardio the program requires you to do two training sessions a day I have read some people doing the cardio after the weights but I can't do that I'm stuffed I walk out of the gym a mess when I am done. I generally just go on the treadmill and walk on either a flat or incline I change it depending on how sore I am from leg day.
Weeks 1-4, 30 minutes 4 days/week
Weeks 5-8, 45 minutes 5 days/week
Weeks 9-12, 1 hour 6 days/week
Abs: after cardio
Each Body part also has two Body Building movements now the program gives you two to do but in his dvd which i purchased he kinda says you can do any two but I stick to what he say's.
One exercise at 10-12 reps for 5 sets and another at 3 sets of 6-8 reps
So legs include, leg press and leg extensions a hamstring move is optional ( I do one)
Back includes, Dumbbell rows and wide grip pull downs
Shoulders includes,Wide-Grip Upright Barbell Row,Side Lateral Raise,
Seated Bent-Over Rear Delt Raise
Arms is three bicep movements and three tricep movements I like to have fun on this day so I will change my work out on arms every week I change up the reps and exercises (I'm a bad person I know)
Chest Includes, a DB press and flys
You can use machines if you like some times i use the Incline chest press if there isn't a bench free. Or i'll do the pec dec instead of flyes that kinda thing.