Keep in mind that this routine has been built to maximize the diet at 10 weeks, but it can certainly be used in other situations. The key theme here is higher reps than during off-season mass-building periods. However, this is not merely a routine for cutting. Rather it has been designed to maximize cutting while maintaining and perhaps even stimulating new growth, even with the deprivation of carbohydrates.
In this revision, I’ve added more 15-rep preferences, with a few exceptions, notably pullups (10) which still could be brought up to 15, all rear delt exercises – typically 6-8 reps but now up to 10 reps…still looking for more mass here, and military press (10-12). I’ve changed calves to 20 reps as per Vince Gironda’s methods. I am still looking for more mass here as well, in spite of the high reps, and this provides a nice change from the Gironda 8x8s in the previous revision.
The arms and delt day is just too arduous for me on this diet. I feel too fatigued doing it. By the time I’m done delts, I’m not able to hit the arms hard enough… so… I’ve reversed the order. Arms are now first on Thursdays, and I removed a few delt exercises. Remember, delts are also hit on Saturdays during the FBW.
Finally, I added Good Mornings to leg/lower back day to keep the lower back strong. These work the lower back in opposite fashion to hyper extensions which I do in conjunction with abs. In addition, I am also doing deadlifts on the alternate week, so lower back gets well worked in this routine. Although abs are not specifically mentioned in the routine, I actually do ab exercises at the end of every workout.
I’ve also added 45-60 minutes of cardio 3x week to accelerate the diet as I am now down to lower levels of BF. It’s slow long cardio, like bike riding, in order to burn fat and not burn muscle. I am reluctant to lower my caloric intake below current levels (average 1800/day for the 5 ketogenic days), and hence the added cardio.
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Steve
Holt's CKD Routine |
Rev. 2 |
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Period 2 |
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3 Way Split, 4 Workouts per Week |
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Week 1 |
Week 2 |
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Monday - Chest & Back |
Monday - Chest & Back |
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DB Bench
Press 3x15 / Pullups 3x10 |
Incl DB Press 3x15 / Pullups 3x10 |
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DB Incl Press / DB Pullover / Seated Row 2x15 |
Hammer
Chest / NG Rev BO Row / NG PD 2x15 |
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Machine Flys / One Arm DB Row 3x15 |
Cable
Cross 3x15 |
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DB Shrugs
3x10-15 |
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Tuesday- Legs / Lower
Back |
Tuesday- Legs / Lower
Back |
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Squats
3x10-15 |
Deadlifts
3x8 |
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Leg ext
4x15 |
Hack
Squat OR Front Squat 3x12-15 |
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Good
Mornings 3x15 |
Leg Ext
4x15 |
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Calves
5x20 |
Calves
5x20 |
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Thursday - Arms & Delts |
Thursday - Arms & Delts |
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Facedown Incl Curls / Lying DB Extension 3x15 |
EZ Bar
Std Curls / Lying EZ Bar Ext 3x15 |
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Prch Curl / Std OH DB Ext / UH Pressdown
2-3x15 |
Alt DB
Incl. Curls / Stg
Ezbar OH / Rope PD 2-3x15 |
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DB
Lateral Raise 3x15 |
Military
Press 3x10-12 |
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BO Lying
Rear Delt 3x8-10 |
BO Rear
Delt 3x8-10 |
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Alt DB
Front Raise 3x15 |
EZ Bar
Front Raise 3x15 |
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Saturday - Full Body |
Saturday - Full Body |
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Leg Press
3x12-15 |
Hack Squat
3x12-15 |
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Leg Curl
1x15 |
Leg Curl
1x15 |
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Seated
Calf Raise 2x20 |
Seated
Calf Raise 1x20 |
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Standing
Calf Raise 1x20 |
Standing
Calf Raise 2x20 |
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Incline BP
- BB 3x15 |
Incline BP
- DB 3x15 |
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Seated Hi
Row WG 3x15 |
Seated Low
Row WG 3x15 |
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Military
Press 2x10-12 |
DB
Shoulder Press 2x10-12 |
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Machine
Lat PD 1-2x15 |
Machine
Lat PD 1-2x15 |
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Bi / Tri
Superset |
Bi / Tri
Superset |
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Saturday - Alt Sculpting FBW |
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Leg Ext 4x15 |
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Leg Curl
1x15 |
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Seated
Calf Raise 1x20 |
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Standing
Calf Raise 2x20 |
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Incline
Cable Flyes 3x15 |
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Facedown
Incl. DB Row 3x15 |
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Cable Side
Laterals OR Cable Shoulder Press
2x10-12 |
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Cable Rear
Delts 2x10-12 |
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Machine
Lat Rear PD 1-2x15 |
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Bi / Tri
Superset |