This workout is very similar to the one from Day 13 from last week. One shift I’m making is that I’m including abs training for this day. A lot of you have been asking about my abs training, and I want to let you know my philosophy on this subject as I diet:

Typically I don’t perform abs work during the first couple weeks of a diet because I want to rely on intensity techniques for exercises with larger body parts to burn fat. These moves are much better at helping you pull fat from storage than abs moves—and that’s your primary goal when you’re on a diet. Burning calories and reducing intake are the true secret to revealing your abs.

Then you do want to refine your abs as they become more visible. It’s my belief that your abs should be trained to bring in detail rather to create abs—you should already have fairly well developed abs at this stage of your bodybuilding development. But I know that abs are a lagging body part for some people, and so I’m giving you an example abs workout to get you started training your abs a little earlier on Project Inferno than I’m doing myself.

My abs work typically includes two moves for a total of 6-8 sets. For abs training, I always choose exercises that target the abs in different ways. Today’s moves are kneeling cable crunches and Roman chair legs raises. Both of these moves target the rectus abdominis (the six pack), but the first works the muscle from the top while the other works it from the bottom. You’ll perform your abs training after quads but before your cardio.


  1. You’ll start with 8 sets of seated legs extensions, keeping rest periods to 30 seconds. Choose weights that allow you to perform the high volume of reps I recommend. The key is to keep your rest periods short and really pump blood into your quads.

  2. Then perform 2 sets of one-legged extensions right afterwards. You’ll keep your rest periods to 30 seconds, but you’ll get a little more rest than that because you’ll be resting one leg while you work the other.

  3. The third move for quads is my unique close-stance box squats. Place your feet forward and close together and squat down to a box or bench, and then push your hips forward at the top of movement so your body is straight, but leaning back so it’s not quite vertical.

  4. Legs presses are next. Place your feet low on the platform to target quads more and use occlusion bands for BFR during this move. Wrap your legs at your upper thighs to about a 7 out of 10.

  5. Unwrap your legs for light sissy squats, your finishing move. Notice that I perform these on a hack squats machine, and I come up onto my toes as I lower the weight. Just do 2 sets of 12 because you don’t want to overstress your knees.


Download the Workout


Morning cardio



Perform 45 minutes before consuming food


LEG EXTENSIONS 8 sets x 15-20 reps
One-legged extensions 2 sets x 20 reps (EACH LEG)
Close-stance box squats 6 sets x 20 reps
LEG PRESS 5 sets x 25-30 reps
SISSY SQUAT 2 sets x 12 reps

Kneeling cable crunches



Choose a weight that allows you to go to failure in this rep range. Then rest only 30 seconds before the next set

Roman chair legs lifts



Using good form, go to failure with each set. Rest only 30 seconds between sets




Perform 30 minutes immediately after weight-training or add this session later in the evening



For abs training, I consistently perform only two exercises for a total of 6-8 sets, taking each set to failure. Then I only rest 30 seconds between sets. For kneeling cable crunches you can drop the weight to allow you to reach failure in this same reps range. Reps to failure varies quite a bit from one person to another for Roman chair legs lifts—I perform about 10-12 reps because my lower body is heavy. Keep this move slow and deliberate, focusing on the stretch and contraction. And remember that failure comes with form break—don’t swing to go beyond this to get in cheat reps.

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