REVERSE
DIETING
REVERSE DIETING
TRAINING LOG
Reverse Dieting Training Log
TRAINING DAY 1
Upper Body
EXERCISE SETS x REPS REST (s)
A. Wide-grip pullups 4 x 3 to 5 120
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
EXERCISE SETS x REPS REST (s)
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B. Incline BB bench press 3 x 3 to 5 120
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
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Sohee Lee with Dr. Layne Norton
REVERSE
DIETING
EXERCISE SETS x REPS REST (s)
C2. Underhand-grip BB row 3 x 5 to 8 60
Reverse Dieting Training Log
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
EXERCISE SETS x REPS REST (s)
D1. Seated cable rows 3 x 8 to 12 30
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
Reverse Dieting
EXERCISE SETS x REPS REST (s)
D2. Leaning DB side lateral 3 x 8 to 12 30
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
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Sohee Lee with Dr. Layne Norton
REVERSE
DIETING
EXERCISE SETS x REPS REST (s)
D3. Band pull-apart 3 x 20 60
Reverse Dieting Training Log
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
TRAINING DAY 2
Lower Body
EXERCISE SETS x REPS REST (s)
A. Deadlift* 5 x 5, 3, 1, 180 to
1, 1 240
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
Reverse Dieting
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Sohee Lee with Dr. Layne Norton
REVERSE
DIETING
EXERCISE SETS x REPS REST (s)
B. BB glute bridge 5 x 5 120
Reverse Dieting Training Log
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
EXERCISE SETS x REPS REST (s)
C. DB reverse lunge 4 x 8 to 12ea 90
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
Reverse Dieting
EXERCISE SETS x REPS REST (s)
D. Good morning 4 x 8 to 12 90
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
*The weight should get progressively heavier with each set. For the 3rd, 4th, and 5th sets, you should be getting close to your 1RM.
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Sohee Lee with Dr. Layne Norton
REVERSE
DIETING
TRAINING DAY 3
Arms
Reverse Dieting Training Log
EXERCISE SETS x REPS REST (s)
A. BB curl 4 x 8 90
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
EXERCISE SETS x REPS REST (s)
B. BB skullcrusher 4 x 8 90
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
Reverse Dieting
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Sohee Lee with Dr. Layne Norton
REVERSE
DIETING
EXERCISE SETS x REPS REST (s)
C. DB spider curl 3 x 12 to 15 60
Reverse Dieting Training Log
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
EXERCISE SETS x REPS REST (s)
D. DB OH tricep extension 3 x 12 to 15 60
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
Reverse Dieting
EXERCISE SETS x REPS REST (s)
E1. EZ bar curl 2 x 15 to 20 30
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
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Sohee Lee with Dr. Layne Norton
REVERSE
DIETING
EXERCISE SETS x REPS REST (s)
E2. Triceps pushup 2 x Max 60
Reverse Dieting Training Log
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
TRAINING DAY 4
Upper Body
EXERCISE SETS x REPS REST (s)
A. Rest pause chin-up * x 20 *
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
Reverse Dieting
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Sohee Lee with Dr. Layne Norton
REVERSE
DIETING
EXERCISE SETS x REPS REST (s)
B. Neutral-grip DB floor press 3 x 8 to 12 90
Reverse Dieting Training Log
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
EXERCISE SETS x REPS REST (s)
C. Wide-grip cable row 3 x 12 to 15 60
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
Reverse Dieting
EXERCISE SETS x REPS REST (s)
D. DB push press 3 x 12 to 15 60
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
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Sohee Lee with Dr. Layne Norton
REVERSE
DIETING
EXERCISE SETS x REPS REST (s)
E. T-bar row 3 x 12 to 15 60
Reverse Dieting Training Log
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
EXERCISE SETS x REPS REST (s)
F. Shoulder-width lat pulldown 2 x 15 to 20 60
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
*This is a rest pause set, meaning that you will perform as many sets as it takes to hit 20 reps total. Use a resistance band that would
Reverse Dieting
normally allow you to get 10 solid reps – or, if you can easily do over 10 reps with your bodyweight, add resistance.
*For each set, you will rock out as many reps as you can and stop just 1-2 reps shy of failure. Then take a 10-15 second break before
going again.
*So for example, your sets might look like the following: 10 reps, rest, 7 reps, rest, 3 reps, done.
*The goal is to be able to finish this in as few sets as possible.
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Sohee Lee with Dr. Layne Norton
REVERSE
DIETING
TRAINING DAY 5
Lower Body
Reverse Dieting Training Log
EXERCISE SETS x REPS REST (s)
A. BB front squat 4 x 8 120
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
EXERCISE SETS x REPS REST (s)
B. Glute ham raise* 4 x Max 120
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
Reverse Dieting
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Sohee Lee with Dr. Layne Norton
REVERSE
DIETING
EXERCISE SETS x REPS REST (s)
C1. Bench stepover 3 x 12 to 15ea 0
Reverse Dieting Training Log
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
EXERCISE SETS x REPS REST (s)
C2. BW jump squat 3 x 20 60
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
Reverse Dieting
EXERCISE SETS x REPS REST (s)
D. Cable pull-through 3 x 12 to 15 60
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
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Sohee Lee with Dr. Layne Norton
REVERSE
DIETING
EXERCISE SETS x REPS REST (s)
E. BB hip thrust** 2 x 30, 20 90
Reverse Dieting Training Log
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
*If you cannot pull yourself back up, do the eccentric portion only and go down as slow as you can.
**Set 1: 30 reps; set 2: 20 reps
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Sohee Lee with Dr. Layne Norton
