You are on page 1of 48

1 2013 www.lift-heavy.

com | All Rights Reserved

Disclaimer & Legal Stuff


2013 - Present www.lift-heavy.com Written by Dr.Bojan Kostevski Editing and Cover Design by Sahil Mulla Published by Flawless Fitness Media on March 28 2013 All Rights Reserved. ISBN Pending. No part of this book may be republished or sold (or resold) without written consent from the author or publisher under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and violators will be prosecuted to the full extent of the law. A Warning For Idiots Because Legality Demands It: The information found in this book does not constitute medical advice and should not be taken as such. Consult your physician before taking part in any exercise program. The dietary modifications and exercise recommendations found in this book are extreme and assume a healthy body. If you have medical considerations that require special nutritional practices, please consider reviewing this book with your nutritionist and physician before starting a diet or exercise program. Any application of the recommended materials in this book is at the sole risk of the reader, and at the readers discretion. Responsibility of any injuries or other adverse effects resulting from the application of any of the information provided within this book is expressly disclaimed. The author, Flawless Fitness Media or any of its affiliates shall not be responsible for the actions you take due to the material in this book.

2 2013 www.lift-heavy.com | All Rights Reserved

Real Results

"LIZA Phase 1 is by far the most effective strength training program I've ever done. After some workouts, I'm just lying in my own sweat, focusing on breathing. But it's been worth every second. I've gotten so much stronger, for example, adding 30 kilos (66 lbs.) to my bench press in 12 weeks. Also, the difference I see in the mirror is big, and I love it! Super stoked to move on to LIZA Phase 2 and keep progressing. I can't be without my LIZA. First you get raped, then you fall in love" - Daniel Petterson*

3 2013 www.lift-heavy.com | All Rights Reserved

LIZA Phase 1 has been something that can only be described as revolution for my training. I used to do some incredibly hard training before starting on this project. Now that kind of training has a new name: warm-up. However, just as much as Ive developed my physique so has the mindset grown and Ive been taught the value of effort and hard work and completely re-define the meaning of those words. In the beginning, it was incredibly hard, with constant fear before every L1-workout. But eventually I taught myself to grind through and the feeling after a murder workout is beyond words. People around me constantly comment on my recent muscular growth, Ive also out-grown the final pair of jeans and my t-shirts fit noticeably tighter over my shoulders and Im getting to wide for most of them. - Robin Andersson* Strength stats during Liza Phase 1 (working weights in kilograms):
Body weight Bench press Chin-ups Standing press Squats Deadlifts Before Phase 1 88,5 90 88,5 45 110 100kg Before Phase 2 92,5 102,5 112 52,5 140 125kg Change +4 kg +12,5 kg +23,5 kg +7,5 kg + 30 kg + 25 kg

4 2013 www.lift-heavy.com | All Rights Reserved

My physique has improved a lot since starting LIZA. As you can see in my stats, my strength has increased a lot in just 12 weeks. All while improving my technique in both bench press and chin-ups (guess a shitload of volume does that...). Finally, in the overhead press Ive managed to nail PR after PR. Simultaneously, its been a mental shift for me, and my perspective when it comes to training has completely changed in a direction that I couldnt have found myself. Others that has not known what the LIZA project is has been so curious and really looking forward to finally getting this out to the masses. - Henrik Viberg Forsgren* STATS:
Body weight Bench press Chin-ups Standing press Deadlifts Before Phase 1 75,5kg 90kg 17,5kg 50kg 100kg Before Phase 2 82kg 105kg 35kg 62,5 125kg Change +6,5kg +15kg +17,5kg +12,5kg +25kg

5 2013 www.lift-heavy.com | All Rights Reserved

My thoughts bout LIZA? I cant find the right words that justify the incredible physical development this far into my LIZA journey. If Ive added any muscle to my frame? Hell yeah. My lats and legs have always been my lagging body parts and the reason Ive yet not stepped up to a bodybuilding stage. For years Ive been doing traditional bodybuilding splits, doing one-two body parts per day with 6 days of training per week. One day of rest per week tops. Since I started LIZA though, even if I cut my time in the gym by half, Ive been twice as exhausted. My physical development has increased fivefold. Today my lats are as wide as fuck. Looking at myself in the mirror, I can barely believe thats me. And later this year, Im stepping up on the stage for the first time. A word of warning: I train in one of the biggest bodybuilding gyms in Sweden. In the bodybuilding community this kind of training is nonsense. When I tell people about my training they laugh. When I take off my shirt their criticism fades out and they as they drop their jaw. Dont tell them. Show them. Robin Andersson, natural bodybuilder* Note: this is a different Robin Andersson than the one you read about previously. 6 2013 www.lift-heavy.com | All Rights Reserved

Table Of Contents
DISCLAIMER & LEGAL STUFF REAL RESULTS TABLE OF CONTENTS INTRODUCTION WHO AM I? WHO IS LIZA? TESTING THE LIZA PROJECT ARE YOU COMMITTED? IF LIZA IS NOT FOR YOU LIZA PROGRESSION STRUCTURE THE BIRDS EYE VIEW THE PREPARATION PHASE WEEK 1 WEEK 2 WEEK 3 WEEK 4 LIZA- PHASE 1 DE-LOAD NUTRITION GUIDELINES SUPPLEMENTATION 2 3 7 9 11 13 17 19 20 22 23 25 26 27 28 29 36 39 42

7 2013 www.lift-heavy.com | All Rights Reserved

NOW WHAT? FREQUENTLY ASKED QUESTIONS PLEASE CONSIDER SHARING THE LOVE

44 47 48

8 2013 www.lift-heavy.com | All Rights Reserved

Introduction Who Am I?
Im your fellow friend and coach in the quest for muscular glory. Growing up, I idolized super heroes and as such, muscles have always fascinated me. Its safe to say that I knew what I wanted to look like at a very early age. When I hit 17, a few friends and I started lifting heavy weights in order to achieve the very noblest of all manly goals getting laid. And we knew muscles were the quickest, one-way ticket to all of our happy endings. I did some pretty moronic things such as 16 sets of bicep curls and bench-pressing with such low volume, that it wouldnt develop my chest even if I took every pharmaceutical under the sun. It might seem absurd in retrospective, but at the time, I loved it. This newfound love for heavy weights resulted in an intensive hunger for knowledge and education in the field (thank god). Most of my spare time was spent reading muscle magazines, and old-school bodybuilding books. If I came into contact with anyone that even looked like they lifted, I would hound them for information till they had to swat me away with their shaker cups. My life was consumed with figuring out the most efficient way to achieve that superhero body which had captivated me since childhood.
9 2013 www.lift-heavy.com | All Rights Reserved

As I dug deeper into the subsets off fitness, I taught myself how to understand experimental science, where to find it, how to access it, the limitations of it, and how to apply it in the real world. I then went on to become a personal trainer, so that I could test my knowledge in the field. While at first I enjoyed personal training, after a while it just wasnt stimulating enough for me. So naturally, just as you would increase the weight of a lift that has become too easy, I decided to take things one step further and enrolled in Medical School. One year later, I found myself at Lund University, Sweden. Fast forward 7 years and Ive now finished my medical studies, and can finally call myself a Medical Doctor (since the beginning of 2012). During the daytime, I work in a local hospital using my knowledge in internal and emergency medicine to help the less fortunate. During the night, I put on my Lift-Heavy cape (sold separately) and help people reach their body composition goals through online personal training. Basically, I help them look as sexy as humanly possible. And I hope you dont mind me saying this, but Im damn good at what I do.

10 2013 www.lift-heavy.com | All Rights Reserved

Who Is LIZA?
During the years leading up to LIZA, I tried numerous weightlifting programs such as body splits, functional training, heavy loads, light weights, high volume, High Intensity Training (HIT), German Volume Training (GVT), Doggcrapp and other cluster set based principles. And I made sure to log my results very carefully. Now heres where LIZA differs from the rest: This is not one of those I-Tried-Everything-But-NothingWorked-Until-I-found-THIS-Program stories. Truth be told, I actually got pretty decent results with most of the programs I attempted. I realized that as long one stays consistent and puts in 100% effort, most programs will deliver some sort or result some better than others. There was just one issue every program I tried had parts that I absolutely loved, and parts that I hated. And Im the kind of person who doesnt bother doing shit thats not enjoyable. For example, I loved the heavy strength training that allowed me to move massive amounts of weight, the super-setting that turned my arms into spaghetti, the 10x10 German Volume Training which left me collapsed on the floor with endorphins squirting out my ears, and the cluster-sets which made it impossible to walk without looking like the victim of a jail cell gangbang. If only I could dissect and cherry-pick the enjoyable aspects from each of the programs I loved, and create a hybrid system unlike anything the world had ever seen. So from there onwards, I tried to tie it all together in my head every chance I got, often resulting in a giant mess that would send more people to snap city than your local CrossFit gym.
11 2013 www.lift-heavy.com | All Rights Reserved

Then miraculously, during a gynecology lecture on the last semester of Med School, it hit me! I started scribbling the program down on my gynecology lecture handout faster than it takes for the average teenager to get a rise in the presence of bare tits. Three minutes later I had the outline done, and seeing if on paper looked fantastic. Just as I was finishing the last little bit, this beautiful girl named Lisa turned to me and asked, whats that? This is my masterpiece, inspired by you. I shall call it, LIZA! After telling her how I name all my programs after beautiful women I've met, she smiled. And thats how the woman you will come to know, love and sometimes hate, was born.

12 2013 www.lift-heavy.com | All Rights Reserved

Testing The LIZA Project


In theory, my masterpiece was complete, but it still had to be tested in the real world. So I did. To my amazement, I added (you ready for this?) 20 kilograms to my bench which had been a lift that I had struggled with for years. For my American friends, that would be about 44 pounds! When was the last time you added 20 pounds to your max bench let alone double that amount? But it wasnt just my pressing power that became super-human, my squat also increased more than I had ever expected, and I put on a solid 10 kilograms of bodyweight while maintaining a visible six-pack. Again, for those whore scratching their heads, that would be about 22 pounds. And remember, this is after almost a decade of strength training experience and without the use of any illegal substances. No newbie gains here. I also tried Liza Phase 1 on the poor bastard who is always subjected to my crazy experiments my younger brother. And just to clarify, by younger brother I mean hes only 10 years
13 2013 www.lift-heavy.com | All Rights Reserved

off lest you think I was doing mad experiments on a helpless child. At the time I unleashed LIZA upon him (he loved it, dont worry), he was 16 years old with one year of training experience under his belt. That first year in the gym was spent learning the basics of the big lifts, developing his base strength and being the proud owner of a solid muscular frame. I wouldnt let LIZA have her way with him without such a prerequisite. Over the trial period, he ended up deadlifting 150 kg (330 lbs.) with an overhand grip and without any equipment - not even a belt! Then, as he progressed through LIZAs second and third phase, his progress kept on impressing the hell out of me. As I currently write this, he is 17 years old and deadlifts 180 kg (397 lbs) still without any sort of equipment. Its only a matter of time till I go from being a prouder older brother to someone who cant keep up with is progress and as a result, gets his jimmies rustled. I guess Ill cross that bridge when I get there. Now, because I am very research-driven, I decided LIZA needed to be tested on the masses in a highly biased pseudoscientific way. I wanted to make sure my brother and I arent some kind of Swedish outliers that just happened to respond really well to this beauty. After all, we do share a couple of genes here and there (such as my handsomely great hair.) The mass testing of LIZA began with me sending out an email to the awesome bunch of people that are subscribed to LiftHeavy.com (people like yourself, basically). I opened up 10 spots, and the ones who were chosen would get to try the program under my supervision, for a bizarrely low fee.
14 2013 www.lift-heavy.com | All Rights Reserved

To put it humbly, the response was massive. After an exhaustive selection process, I ended up with 10 willing guinea pigs. My main criteria for selection was whether or not I believed the person had the dedication to follow through on the workout. Because to the weak-willed, LIZA would make them her little bitch. Personality and work ethic are usually my top two priorities when taking on subjects for any project, to be honest (remember that). The plan was simple - to work our asses of and motivate each other when needed. But most of all, it was of utter importance to me that we had a shitload of fun. I wanted guys who were ready to step up their game, gain a bunch of muscle, get stronger, and also develop their mental capacity and work ethic. Together, we were going to break through new barriers, both physically and mentally. To say that The LIZA Project was a success is a massive understatement. Because of the help from the beta testers, I learned some invaluable lessons and improved the program further. The LIZA diamond got cut and polished, and is now the masterpiece you are holding in your hand today (or reading on your screen.)
15 2013 www.lift-heavy.com | All Rights Reserved

If you apply whats written in this book and let LIZA become the dominant woman in your life for the next few weeks, I know that youll achieve that muscular body youve been dreaming of. Side note: Youll notice that I didnt take on any women during the beta testing, but I do have a good reason for it: I just couldnt find chicks with a strong enough starting base to benefit from LIZA. Its also not every day that youll encounter females willing to attempt volume training that can possibly make them puke. However, this is not to say that that I think women are weak or shouldnt do LIZA. Since men and women are physiologically similar, women can absolutely use LIZA to get in incredible shape. So, if youre a lady whos got the spirit to step up to the plate and want to give LIZA a shot, please get in touch with me. I would love to hear about your progress and throw in your personal story of success in this book. Consider this a challenge. Bring it on ladies!

16 2013 www.lift-heavy.com | All Rights Reserved

Are You Committed?


This program is for those who have a pit-bull mindset towards achieving their goals. Those who wont settle for putting in 20% effort for 80% of the results, but are ready to work their ass off for the last few percentages. Those who dont brag about how little time they spent in the gym for mediocre results, but those who prize hard work, discipline, and human sweat. Basically, its mean for those who want to be the cream of the crop. When I wrote LIZA, I pictured somebody who had been training for a few years and had gotten decent results, but is now willing to try something completely new in order to reach a level they didnt even think was possible. Some pre-requisites for LIZA (after all, she does have standards you know?) 1. You are familiar with, know how to correctly perform, and have access to the necessary equipment to perform the following exercises:

Barbell bench press Squat Deadlift Standing overhead barbell press Chin-ups/pull-ups (at least 15 consecutive reps) Romanian/ stiff legged deadlifts Rows (barbell, chest supported, dumbbell)

17 2013 www.lift-heavy.com | All Rights Reserved

2. You are willing to train in the gym 4 days/week 3. You accept weight maintenance or controlled weight gain (this is NOT a fat loss program) 4. You understand that this is an extremely intensive program and that maximum effort and consistency is of utter importance to get the desired results. And training hard is something you enjoy.

So if you meet these pre-requisites then welcome aboard. Take a moment and commit the next 13 weeks (at the minimum) to put into action what I have to say, and you shall be ever-so rewarded. I cannot wait for you to be my next success story!

18 2013 www.lift-heavy.com | All Rights Reserved

If LIZA Is Not For You


While LIZA is designed for a majority of my readers and followers, I can totally understand if at this point youre thinking to yourself Im not sure if Im ready for something this hardcore. If that is the case, allow me to suggest a few options 1. Fitness Blueprint: You tell me where you are today, what your goals are for the future, and how soon you want to get there, and Ill produce a fully customized, handcrafted fitness plan that you just read and apply. It includes everything from a custom meal plan, supplementation plan, workout plan and whatever else youll require. If youre dying to try out LIZA but want to fast-track through the beginner stages, the Blueprint is perfect for you. For more information, visit: http://bojan.fitnessblueprint.info 2. Online Personal Training: While the Fitness Blueprint above is great, it is more of a roadmap. Its extremely detailed and bullet-proof, but its meant for those that already have a decent level of self-motivation. If you need someone to check up on you and keep you accountable, then online training might be the solution youve been looking for. You can find out more information about Online Personal Training right here: http://flawlessfitnessmedia.com/training/ Note: The initial consultation for the Fitness Blueprint or Online Personal Training is completely FREE. There are no obligations. You fill out the form, then Ill look over your information and we can talk about the best solution for your needs so dont be afraid to get in touch.
19 2013 www.lift-heavy.com | All Rights Reserved

LIZA Progression Structure


I believe all successful training programs should be constructed as pre-defined linear systems with a clear progression scheme. Sometimes, personal trainers direct all the focus on pushing the gas pedal as hard as possible (effort, motivation, sweat and tears) when the true reason people fail is due to a systematic error. Its like trying to top-out your brand new sports car on an unfinished racing track. Youll go fast, but chances are youll also severely damage the car, and possibly hit multiple pot holes that will throw you off course. Therefore, LIZA consists of a linear system with a preparation phase, followed by 3 clear progression steps. Every phase builds on the gains you developed from previous phases. Why? So plateaus can be welcomed. Yup, you heard that right. Does anxiety race through your body by the mere mention of the p word? A plateau is generally considered to be a setback amongst 99% of the population. When people hit plateaus and realize their lifts arent improving, most end up whining, overconsuming alcohol and bitch slapping themselves with their girlfriends stilettos. No? So it was just me that used to do that? Ok then. But I want you to entertain a new way of thinking about plateaus. Pause for a moment and think what a plateau really is. To me its just proof that the abuse Ive put my body through has given me the wanted results. A plateau is nothing but a new status quo.
20 2013 www.lift-heavy.com | All Rights Reserved

The plateau is a natural step in the progression model and means its time to switch gears and take on the next phase. This is why LIZA is a linear type of gal. Below is the whole LIZA program progression model from a birds eye perspective. The first three parts (prep, phase 1 and de-load) are whats covered in this E-book. The duration of the 3 phases were created after careful analysis of the data I accumulated from all the participants, along with my own personal experience. What this means is, dont bother messing around with the timings, rep schemes or any other variable. Ive basically tried them all, and what lies below is what has worked the best. Dont try and re-invent the wheel when what you have in your hands already works wonders.

21 2013 www.lift-heavy.com | All Rights Reserved

The Birds Eye View


Phases Preparation Phase Duration 4 weeks Phase characteristics Gradually increasing intensity to prepare for the upcoming phases. 3x5 heavy strength training, superset GVT training and intensive high-volume work. Recovery & Technique work

Liza Phase 1

8 weeks

De-load Liza Phase 2

1 week 8 weeks

Added cluster-sets and lower rep, higher intensity GVT supersets.

De-load Liza Phase 3

1 week 8 weeks

Recovery

&

Technique

work

Reducing workload while increasing weight on big lifts. Heaviest strength training phase.

22 2013 www.lift-heavy.com | All Rights Reserved

The Preparation Phase


Phases Preparation Phase Liza Phase 1 Duration 4 weeks 8 weeks Phase characteristics Gradually increasing intensity to prepare for the upcoming phases. 3x5 heavy strength training, superset GVT training and intensive high-volume work. Recovery & Technique work

Deload Liza Phase 2 Deload Liza Phase 3

1 week 8 weeks 1 week 8 weeks

Added cluster-sets and lower rep, higher intensity GVT supersets. Recovery & Technique work

Reducing workload while increasing weight on big lifts. Heaviest strength training phase.

I realize your temptation to skip this prep phase and dive directly into the meat of LIZA. Ahem. But, dont be stupid. Just like a well-executed seduction, there must be sweet talking and foreplay before you can close the deal. However, the real technical reason is that this is an extremely taxing program and it is of unreserved importance that you prepare your musculoskeletal system for the madness that is about to come. If you are not used to doing 10x10 Squat/Romanian deadlift supersets (which you arent) the stress on your stabilizing muscles are beyond what you can imagine. Also, 100 extra reps per exercise is a big increase in volume. Your elbows, wrists and knees will thank you if he heed my advice. So take it as doctors orders.
23 2013 www.lift-heavy.com | All Rights Reserved

Also, think about the following: As youre progressing in your 10x10 lifts, and add 2,5kg (5lbs.) to an exercise, youre now moving 250 kg (550 lbs.) more weight within the same distance, in the same time span, compared to the previous week for that single exercise alone. Intense? Better believe it. The aim of the preparation phase is to gradually increase the volume in order to give your body a chance to prepare for that enormous increase in workload, while strengthening the stabilizing muscles of your torso, and optimizing your cardiovascular system. On the following pages are week-for-week workouts that you can blindly follow without much thinking. Like a well-trained monkey. Now, I realize that you may not know your exact 1 repetition maximum (1RM) for every exercise. To solve this issue you can either estimate it, or read FJs article on how to accurately find your one rep max.

Color clarification
Red: Strength. Main exercises. Green: Volume & Hypertrophy. GVT supersets. Blue: Accessory work

24 2013 www.lift-heavy.com | All Rights Reserved

Week 1
Exercise selection 1. Bench press 2. Chin-ups (weighted) Monday 3. Standing military press 4. Farmers walk 5. Side plank 1A. Squat 1B. Romanian Deadlifts Tuesday 2. Leg press 3. Standing calf press 4. One arm Farmers Walk Wednesday Rest 1A. Bench press 1B. Chin-ups Thursday 2. 45 lying Biceps curls 3. Lying triceps extensions 4. Farmers walk 1. Squats 3x5 2. Deadlifts 3x5 Friday 3. Good mornings 4. One arm Farmers Walk Sat + sun 5. Plank Rest Volume and load (SetxReps@Load) 3x5 @ 50% of 1RM 3x5 @ 50% of 1RM 3x5 @ 50% of 1RM 2 x max distance 2 x max time/side 5x5 supersets @ 50% 1RM 5x5 supersets @ 50% 1RM 2x12-15 2x12-15 2 x max distance/side

5x5 supersets @ 50% of 1RM 5x5 supersets @ bodyweight 2x12-15 2x12-15 2 x max distance 3x5 @ 50% of 1RM 3x5 @ 50% of 1RM 2 x12-15 2 x max distance/side 2 x max time

25 2013 www.lift-heavy.com | All Rights Reserved

Week 2
Exercise selection 1. Bench press Chin-ups (weighted) Monday 3. Standing military press 4. Farmers walk 5. Side plank 1A. Squat 1B. Romanian Deadlifts Tuesday 2. Leg press 3. Standing calf press 4. One arm Farmers Walk Wednesday Rest 1A. Bench press 1B. Chin-ups Thursday 2. 45 lying Biceps curls 3. Lying triceps extensions 4. Farmers walk 1. Squats 3x5 2. Deadlifts 3x5 Friday 3. Good mornings 4. One arm Farmers Walk 5. Plank Sat + sun Rest 6x6 supersets @ 50% of 1RM 6x6 supersets @ bodyweight 2x12-15 2x12-15 2 x max distance 3x5 @ 60% of 1RM 3x5 @ 60% of 1RM 2 x12-15 2 x max distance/side 2 x max time Volume and load (SetxReps@Load) 3x5 @ 60% of 1RM 3x5 @ 60% of 1RM 3x5 @ 60% of 1RM 2 x max distance 2 x max time/side 6x6 supersets @ 50% 1RM 6x6 supersets @ 50% 1RM 2x12-15 2x12-15 2 x max distance/side

26 2013 www.lift-heavy.com | All Rights Reserved

Week 3
Exercise selection 1. Bench press 2. Chin-ups (weighted) Monday 3. Standing military press 4. Farmers walk 5. Side plank 1A. Squat 1B. Romanian Deadlifts Tuesday 2. Leg press 3. Standing calf press 4. One arm Farmers Walk Wednesday Rest 1A. Bench press 1B. Chin-ups Thursday 2. 45 lying Biceps curls 3. Lying triceps extensions 4. Farmers walk 1. Squats 3x5 2. Deadlifts 3x5 Friday 3. Good mornings 4. One arm Farmers Walk 5. Plank Sat + sun Rest 7x7 supersets @ 50% of 1RM 7x7 supersets @ bodyweight 2x12-15 2x12-15 2 x max distance 3x5 @ 70% of 1RM 3x5 @ 70% of 1RM 2 x12-15 2 x max distance/side 2 x max time Volume and load (SetxReps@Load) 3x5 @ 70% of 1RM 3x5 @ 70% of 1RM 3x5 @ 70% of 1RM 2 x max distance 2 x max time/side 7x7 supersets @ 50% 1RM 7x7 supersets @ 50% 1RM 2x12-15 2x12-15 2 x max distance/side

27 2013 www.lift-heavy.com | All Rights Reserved

Week 4
Exercise selection 1. Bench press 2. Chin-ups (weighted) Monday 3. Standing military press 4. Farmers walk 5. Side plank 1A. Squat 1B. Romanian Deadlifts Tuesday 2. Leg press 3. Standing calf press 4. One arm Farmers Walk Wednesday Rest 1A. Bench press 1B. Chin-ups Thursday 2. 45 lying Biceps curls 3. Lying triceps extensions 4. Farmers walk 1. Squats 3x5 2. Deadlifts 3x5 Friday 3. Good mornings 4. One arm Farmers Walk 5. Plank Sat + sun Rest 8x8 supersets @ 50% of 1RM 8x8 supersets @ bodyweight 2x12-15 2x12-15 2 x max distance 3x5 @ 75% of 1RM 3x5 @ 75% of 1RM 2 x12-15 2 x max distance/side 2 x max time Volume and load (SetxReps@Load) 3x5 @ 75% of 1RM 3x5 @ 75% of 1RM 3x5 @ 75% of 1RM 2 x max distance 2 x max time/side 8x8 supersets @ 50% 1RM 8x8 supersets @ 50% 1RM 2x12-15 2x12-15 2 x max distance/side

28 2013 www.lift-heavy.com | All Rights Reserved

LIZA- Phase 1
Phases Preparation Phase Duration 4 weeks Phase characteristics Gradually increasing intensity to prepare for the upcoming phases. 3x5 heavy strength training, superset GVT training and intensive high-volume work. Recovery & Technique work Added cluster-sets and lower rep, higher intensity GVT supersets. Recovery & Technique work Reducing workload while increasing weight on big lifts. Heaviest strength training phase.

Liza Phase 1

8 weeks

Deload Liza Phase 2

1 week 8 weeks

Deload Liza Phase 3

1 week 8 weeks

I know what youre thinking FINALLY! And I couldnt agree more. Phase 1 is how it all started, only you get to read it with fancy colors while I had to bring my gynecology lecture handout to the gym right after writing it to try it out. You will train 4 days per week on an upper/lower split. The volume might seem crazy, the intensity might seem absurd, and the program probably looks a lot different than anything you have tried before. But dont worry, because its supposed to.

Your week might look something like this:


29 2013 www.lift-heavy.com | All Rights Reserved

Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Workout Upper 1 Lower 1 Rest Upper2 Lower 2 Rest Rest

Focus Strength Hypertrophy

Weekly weigh in!

Hypertrophy Strength

Program Components
Strength (Red) These are the most important exercises to keep track of. Once youve reach the desired 3 sets of 5 reps for a certain load, you increase the weight and keep striving for another 3x5. Progressing in these 5 exercises is the biggest priority during the program! Focus on long rest periods (more than 3 minutes) and give it everything you have during all the sets! Start at 80% of you 1RM and increase weight slowly week by week.

Volume (Green)
30 2013 www.lift-heavy.com | All Rights Reserved

You are going to superset two compound exercises with 90 seconds of rest between each superset. Perform the first exercise and immediately move on to the next one, then rest and start over again. These volume workouts are going to be unpleasant. You will be sucking in wind harder than a hand-held Dyson, you will be exhausted and you will (maybe) hate me but if you ever feel like quitting, just try and remember why you started in the first place. The reason volume training exists is because I have found it to be very valuable when adding size. During the preparation phase, you worked yourself up to 8x8 on 50% of your 1RM. From now, you will start doing 10x10 on 50% of your 1RM (better to start too light and increase the weight slowly every week.) Once you reach the desired 10x10 on a given exercise you increase the weight with the smallest available increment. If you find them too hard (the chin-ups might be challenging if you arent very strong) you can start with 5 reps x 10 sets and gradually work yourself up to 10x10 before increasing the weight. Accessory work (Blue) 60-90 second rests between sets. These exercises will be changed from phase to phase, along with their reps, sets and rest periods. In LIZA Phase 2, this is also where the magic cluster sets will be added. In the first phase though, it is pretty straightforward with 2 straight sets of each exercise in mediumhigh rep scheme and some super-setting. The compete training split can be found on the next page. You might want to take a deep breath.

31 2013 www.lift-heavy.com | All Rights Reserved

TRAINING SPLIT
Exercise selection 1. Bench press 2. Chin-ups (weighted) Mon 3. Standing military press 4. Rowing machine 5. Bench press machine 1A. Squat 1B. Romanian Deadlifts Tue 2. Leg press 3. Standing calf press 4. Seated calf press 5. Farmers Walk Wed Rest 1A. Bench press 1B. Chin-ups 2. 45 lying biceps curls Thu 3. Lying triceps extensions 4A. Cable curls 4B. Cable pushdowns 5. Reverse curl static holds 1. Squats 3x5 2. Deadlifts 3x5 Fri 3. Good mornings 4. Rear Foot Elevated Split Squat 5. Standing calf press Sat Sun Rest 10x10 supersets 10x5-10 supersets 2x12-15 2x12-15 2x12-15 superset. 2x12-15 superset. 2x15 second holds 3x5 3x5 2 x12-15 2x12-15 2x12-15 60sec 60sec 3min 3min 60sec 60sec 60sec 90sec 60sec 60sec 3x5 3x5 3x5 2x12-15 2x12-15 10x10 supersets 10x10 supersets 2x12-15 2x12-15 2x12-15 2 x max distance 90sec 60sec 60sec 60sec 60sec Set x Reps Rest 3min 3min 3min 60sec 60sec

32 2013 www.lift-heavy.com | All Rights Reserved

Common Questions About The Exercises


Rowing machine? Any rowing machine (chest-supported row is my personal favorite) that does not require a lot of stabilization and thus, isnt demanding form-wise will do. Youre supposed to blast those muscle fibers that are standing on their final leg, without risking form breakdown. If youve ever read FJs post where he talks about the hierarchy of training, this would be known as SL exercise (stable + load). Bench press machine? Another SL exercise such as the one above. Most gyms have them, often in the form of a seated bench press-like movement that does not require any thinking, but allows you to just push yourself past exhaustion. If you dont have access to one of these, use a smith machine. Just make sure you dont tell anyone online. Nor should you log it on Fitocracy. Itll be our little secret.

33 2013 www.lift-heavy.com | All Rights Reserved

Squat style? You pick whatever style you prefer (low bar, high bar, wide stance, narrow stance). I think they all have their advantages and limitations so pick whatever you are used to and stick to it for the whole duration of the program. Deadlift style? Should you do conventional or sumo? Well, the answer is similar to the one above; you pick the style that suits you best, and stay with it for the entire duration of LIZA. Difference between Chin-ups & Pull-ups? Chin-ups: palms facing you. Pull-ups: Palms facing away from you. Farmers walk: Just pick up a pair of heavy dumbbells and walk a pre-set distance (15-20 paces). Increase the weight you are carrying (or the distance travelled) from week to week.

WTF are reverse curl static holds? This is when you have a thumb-less overhand grip on straight bar, shoulder with or slightly narrower. Do a reverse bicep curl until forearms are parallel with the floor, hold for 15 seconds, then rack the weight. Rest, then repeat. Increase weight every week until you cant perform 2 sets of 15 second holds and progress from there.

34 2013 www.lift-heavy.com | All Rights Reserved

(even with baby weights, the photographer did a pretty good job of making sure I dont look like a total bro) A collection of YouTube videos showing some of the other exercises can be found here. More Frequently Asked Questions can be found in the online F.A.Q section.

Some Final Notes


Take a deep breath. Relax. You will survive. Happy lifting!

35 2013 www.lift-heavy.com | All Rights Reserved

De-load
Phases Preparation Phase Duration 4 weeks Phase characteristics Gradually increasing intensity to prepare for the upcoming phases. 3x5 heavy strength training, superset GVT training and intensive high-volume work. Recovery & Technique work Added cluster-sets and lower rep, higher intensity GVT supersets. Recovery & Technique work Reducing workload while increasing weight on big lifts. Heaviest strength training phase.

Liza Phase 1

8 weeks

Deload Liza Phase 2

1 week 8 weeks

Deload Liza Phase 3

1 week 8 weeks

After 12 weeks of putting yourself through constant abuse, Im pretty sure youll agree that your body is probably screaming for a de-load before pushing onwards. Well, thats exactly what were about to do. My mantra has always been that regression is OK, as long as it allows me to keep on progressing thereafter; one step backward followed by two steps forward. I think one of the reasons so many people (mainly guys) avoid de-loading is because they think theyll lose their gains. And honestly, aside from being hit by a bus and drinking 24/7,
36 2013 www.lift-heavy.com | All Rights Reserved

theres not much you can do to diminish your gains that youve worked so hard to get. Liza Phase 2 is where well introduce another set of crazy progressions such as heavier supersets and super intensive cluster sets. But for now, I want you to focus on the following steps for the de-load: 1. Cut the accessory and superset work 2. Focus on technique 3. 50/100/200 50% weight, 100% reps, 200% sets
My definition of a de-load: It is not just time away from the gym, but a specific set of actions that will still take you closer to your goal(s), while reducing the stress on your body for physical and mental recovery.

However, dont just go in, and perform your sets in a braindead, zombie-like fashion. Focus your full efforts on hammering in perfect technique for each and every rep. This is a perfect opportunity to get some low load, high volume technique training in, which is why I want you to go in and double your sets with the 50/100/200 system. So again, the 3 steps are: lower load, double volume, and focus on technique. And finally, dont forget about other factors that are important for proper recovery: staying active, eating well (potato, preferably), getting enough sleep and being nice to people.

The De-load Details


Cut all accessory work, decrease load to 50 % of your one repetition max, double the sets and focus on perfect technique and movement patterns.
37 2013 www.lift-heavy.com | All Rights Reserved

Exercise selection Monday 1. Bench press 2. Chin-ups (bodyweight) 3. Standing military press 1. Squats 2. Deadlifts 1. Bench press 2. Chin-ups (bodyweight) 3. Standing military press 1. Squats 2. Deadlifts Rest

Set x Reps 6x5 @ 50% 1RM

Rest

As needed As needed

Tuesday

6x5 @ 50% 1RM

Wednesday Rest Thursday 6x5 @ 50% 1RM As needed

Friday Sat + Sun

6x5 @ 50% 1RM

As needed

Regressing is always the right thing to do, if it allows you to keep progressing thereafter.

38 2013 www.lift-heavy.com | All Rights Reserved

Nutrition Guidelines
Eat more potato. The end. What? Not good enough? Fine. Since LIZA is a muscle-gaining program, for Phase 1 I actually don't find nutrition guidelines to be as fundamental as most people (and trainers) like to believe. Also, Ive come to realize that the majority of the population hates counting calories - I know I do. So as long as you keep track of your weight on a weekly basis and notice that it is increasing, that should be fine in most cases. Just make sure that you are gaining weight at a slow pace without getting unnecessarily fat in the progress. Shoot for an increase in body weight of 0.25 - 0.5 kg/week (0.5 - 1 lbs.) More is usually not necessary unless you are very thin to begin with or youve chosen to expressively eat at maintenance in order to achieve body-recomposition (burn fat while building muscle resulting in a no weight gained or lost). As for protein, aim near the higher end (2 grams/kg bodyweight minimum) along very high potato intake, at least on training days (you are going to need it). Or you could eat carbs other than potato, but they are most likely inferior. Meal frequency? Meal timing? Clean eating? I really dont give a shit. Training should be easy, uncomplicated and fun. As such, Ive created the following food pyramid

39 2013 www.lift-heavy.com | All Rights Reserved

Now, if you want to keep notorious track of your calorie intake no problem. In that case I recommend cycling between a pretty big calorie surplus on training days and a slight calorie deficit on rest days. This is to ensure that you get a lot of nutrients when your body needs to rebuild (hello new muscle gains) but also keeps your body fat levels as low as possible. If you are training 4 times per week this will equal 4 high calorie and 3 low calorie days per week. To illustrate, below is an example from one of my clients:

40 2013 www.lift-heavy.com | All Rights Reserved

Calorie intake Low day High day 2500 kcal 4000 Kcal

Protein 220g 220 g

Carbohydrates 290 g 670 g

Fat 50g 50 g

Average/day: 3357 kcal / 220g protein /507g carb /50g fat

How to set up your macros during LIZA:


1. Calculate your protein intake (2grams/kg bodyweight) 2. Add 50 grams of fats 3. Add carbs until you find a calorie level where you gain weight in the desired rate. And please dont turn into an obsessive calorie counting police officer. Number one priority for LIZA is that your training should be obsession-free. The next priority is that it should be challenging and fun.

Can I do intermittent fasting?


Let me repeat: I dont really care about meal preferences and meal frequency as long as you get enough food in your mouth. My experience from The LIZA Project is that intermittent fasting works if you manage to get the needed amount of calories in. Most do. Some dont.

41 2013 www.lift-heavy.com | All Rights Reserved

Supplementation
First of all, let me get one thing completely clear: Supplements are by no means essential to getting great results. Ive done many, if not most of my client transformations without the use of any supplementation. But since supplements are such a hot topic of discussion, I would like to reveal some simple tips on supplements that have scientific backing and/or I believe they might be worth considering. If you want to incorporate supplements, below are the few that I think will benefit you during LIZA. Note: the supplements below are the only supplements I consider worth using so dont ask me what I think about supplement X. If its not included in the list below, you should check out this awesome website called www.examine.com. It is the Wikipedia of supplements and there is no better resource available on the web at the moment. Also, dont forget to track the potential energy content of the supplements and include them in your calculations of total daily intake if you are a calorie counter. Multivitamin Pills: Im not sure if these are absolutely necessary when living in an industrialized country, but if you dont eat a variety of food sources, its better to be safe then sorry.
42 2013 www.lift-heavy.com | All Rights Reserved

Fish Oil: The health benefits of fish oils are many and thus, I believe this is one supplement that every living person should take - unless you eat a lot of fish. Just make sure to check the concentration of the fish oil supplement before buying, as dosing will vary depending on the concentration of EPA and DHA in the capsules. Creatine: Can help to increase performance. Some water retention is not unusual but once the scale balances out, the weight change should still be constant. And, yes it is safe. EAA/BCAA: Can be used in the pre and post workout window to stimulate protein synthesis. Those that prefer to do LIZA in a fasted state (kinky) can also benefit from the intake of amino acids pre- and post-workout. Though, fasted workouts is not something I normally recommend. Caffeine: Coffee or caffeine pills for pleasure or performance enhancement can be used, as you prefer. Caffeine as also shown to reduce soreness when taken post-workout, and considering the hardcore nature of LIZA, this might be a good idea. Protein Powders: Liquid protein sources are not as satiating as solid food, and so I prefer that you use cow (or anything that had parents, really) as your primary protein source. That being said, if you are one of those people who struggle with the prescribed protein intake, are really busy, or prefer them for their low cost, then I have no problem with my clients using protein powders.

43 2013 www.lift-heavy.com | All Rights Reserved

Now What?
Phases Preparation Phase Duration 4 weeks Phase characteristics Gradually increasing intensity to prepare for the upcoming phases. 3x5 heavy strength training, superset GVT training and intensive high-volume work. Recovery & Technique work Added cluster-sets and lower rep, higher intensity GVT supersets. Recovery & Technique work Reducing workload while increasing weight on big lifts. Heaviest strength training phase.

Liza Phase 1

8 weeks

Deload Liza Phase 2

1 week 8 weeks

Deload Liza Phase 3

1 week 8 weeks

First of all, Congratulations! If youve managed to get this far (doing the actual workouts that is, not just reading), then youve experienced exactly what I experienced a few years ago partial enlightenment. Maybe not enough people say this, but Im proud of your ass and very appreciative that youve given my program a chance, when you had the option of choosing amongst thousands of others. Now its time to advance to the next phase which will build on the foundation youve created over the past 13 weeks. Phase 2 is going to be even more bad-ass; the supersets are slightly less intense, but youll instead add some very cool
44 2013 www.lift-heavy.com | All Rights Reserved

cluster sets that will make your arms feel like overcooked spaghetti. The gains are going to come even faster and ever harder. Now, Phase 2 is going to be a premium product and will ONLY be available to those that have gone through Phase 1 people such as yourself. There are 2 simple reasons for this: 1. If you do phase 2 without completing the prep and phase 1, youre asking for injuries. Because I want to minimize the amount of people being admitted into snap city, Im going to do my due diligence as a Doc and separate people from their own stupidity. Not that you would do such a thing, but hey, we all know there are dorks out there. 2. It allows me to offer premium support. While Ill try and help out as many people as possible, I wont be able to beat the numbers. I wish I could sit at home in my PJs, coffee in hand and do nothing but talk about LIZA all day long. But as they say, time is money and I have a day job, along with bills to pay. So questions and support about phase 2 will be for serious LIZA practitioners only. If youre thinking about supporting me, I seriously thank you in advance!
So when exactly will you release phase 2, Dr. Potato?!

Good question While the actual phase is complete, the book is currently going through the editing process (unless you feel like reading the chicken scratch that resides on the scanned copy of my gynecology lecture sheet). So keep a lookout for the Phase 2 announcement in your inbox, and Ill let you know the moment it is available. In fact, Ill give you early pre-sale access and a steep discount. And as you know, I only put out quality stuff, so I can promise you it will be worth the wait.
45 2013 www.lift-heavy.com | All Rights Reserved

Heres to you and the countless women (and men) we will inspire with our sexy new bodies.

- Dr. Bojan Kostevski P.S - If you got your hands on this Phase 1 book through a friend, youre probably missing out on a boat load of exclusive content, early release dates for programs (such as this one), new articles about elite strength training and of course, updates to LIZA. I urge you to visit http://www.lift-heavy.com and subscribe. I promise to make it worth your while - welcome to the Lift Heavy family, in advance.

46 2013 www.lift-heavy.com | All Rights Reserved

Frequently Asked Questions


Q: I think I am going to die. Will I? A: No you wont. Grind through. It will get better eventually. Q: Im done with LIZA Phase 1 and have had gotten some amazing results. Where can I found more information about the next phase? A: Be sure youre part of my subscriber list over at http://www.lift-heavy.com. All the information about Phase 2 will be revealed soon. Q: I have an injury and cannot perform exercise X. What can I do instead? A: Sounds like you need a personal consultation. See below for more information For more Frequently Asked Questions check out the interactive online LIZA Phase 1 FAQ. Have a question of you own? Feel free to contact me (after checking the online F.A.Q) via the contact form on Http://LiftHeavy.com. The question will be answered on the online FAQ, so others also can benefit from the answer. And remember, if you want a completely personalized program, visit: http://bojan.fitnessblueprint.info And if you want to become a personal online client, visit: http://www.flawlessfitnessmedia.com/training

47 2013 www.lift-heavy.com | All Rights Reserved

Please Consider Sharing The Love


Liza was born to serve the masses. While many fall in love with her scandalous ways, she has no attachment towards any one individual not even me. That is not to say that she is an icecold heart breaker. No. She just happens to love everyone equally. So if you feel like she serviced you well, please do me a favor and introduce her to everyone in your circle of friends - click the share buttons below, and know that her and I will forever be grateful.
- Dr. Bojan Kostevski

* The testimonials found in this book are unverified by third parties. They have been forwarded by actual users of the LIZA program, and may not reflect the typical users experience, may not apply to the average person and are not intended to represent or guarantee that anyone will achieve the same or similar results. If we have disclosed typical results based on information provided to us by a manufacturer or other reputable third party source, you should presume that the typical results as stated are more reliable than the testimonials and other examples found in this book or at liftheavy.com. However, you should always perform due diligence and not take such results at face value. We are not responsible for any errors or omissions in typical results information supplied to us by manufacturers or other reputable third parties. If a product or service is new, you understand that it may not have been available for purchase long enough to provide an accurate results history. Again, it is possible that even with perfect use of the program, you will not achieve the results described in testimonials. They are meant to be a showcase of the best results the program has produced, and should not be taken as the results a typical user will get.

48 2013 www.lift-heavy.com | All Rights Reserved

You might also like