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DIETING
REVERSE DIETING
TRAINING LOG
Reverse Dieting Training Log
TRAINING DAY 1
Upper Body
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
1
Sohee Lee with Dr. Layne Norton
REVERSE
DIETING
EXERCISE SETS x REPS REST (s)
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
Reverse Dieting
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
2
Sohee Lee with Dr. Layne Norton
REVERSE
DIETING
EXERCISE SETS x REPS REST (s)
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
TRAINING DAY 2
Lower Body
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
3
Sohee Lee with Dr. Layne Norton
REVERSE
DIETING
EXERCISE SETS x REPS REST (s)
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
Reverse Dieting
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.
4
Sohee Lee with Dr. Layne Norton
REVERSE
DIETING
TRAINING DAY 3
Arms
Reverse Dieting Training Log
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
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
5
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
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
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
6
Sohee Lee with Dr. Layne Norton
REVERSE
DIETING
EXERCISE SETS x REPS REST (s)
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
TRAINING DAY 4
Upper Body
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
Reverse Dieting
7
Sohee Lee with Dr. Layne Norton
REVERSE
DIETING
EXERCISE SETS x REPS REST (s)
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
Reverse Dieting
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
8
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
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.
9
Sohee Lee with Dr. Layne Norton
REVERSE
DIETING
TRAINING DAY 5
Lower Body
Reverse Dieting Training Log
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
Reverse Dieting
10
Sohee Lee with Dr. Layne Norton
REVERSE
DIETING
EXERCISE SETS x REPS REST (s)
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
Date Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9
Reverse Dieting
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
11
Sohee Lee with Dr. Layne Norton
REVERSE
DIETING
EXERCISE SETS x REPS REST (s)
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.
12
Sohee Lee with Dr. Layne Norton