Date:

Client Name:

Cardio
Morning Weight
Exercise Calories

Push A (Chest, Shoulders, Triceps)
Instruction:

• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset
• On the DB Bench Press, use the heaviest weight you can for the desired Reps.
• Between Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps

Exercise Set 1 Set 2 Set 3 Set 4

Reps Weight Reps Weight Reps Weight Reps Weight
DB Bench Press 6 8 10 12
Incline Barbell Bench 10 10 10
Press
DB Flys SS Push UPs 10 10
DB Shoulder Press SS 6 8 10 12
Lateral Raises
Tricep Push Down 10 10 10 10
OverHead Tricep 8 8 8
Extension w/rope
DB Skull Crusher SS 10 10
Dips
Leg Raises 12 10 10 10
Cable Crunches 12 10 10 10
Oblique Twist 12 10 10 10

 Date: Client Name:

Cardio
Morning Weight
Exercise Calories

Pull A (Back and Biceps)
Instruction:

• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset

• On the DB Bench Press, use the heaviest weight you can for the desired Reps.
• Between Sets you have 30-60 seconds maximum of rest (Except for Conventional Deadlifts –
2minutes rest between sets).
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps

Exercise Set 1 Set 2 Set 3 Set 4

Reps Weight Reps Weight Reps Weight Reps Weight
Conventional Deadlifts 6 8 10 12
Lat Pulldowns 10 10 10 10
Rope Pulldowns 10 10 10
One Arm DB Row 8 8
Barbell Rows(Rest 20 20 20
Pause, 10,5,5 (20))
Seated Row 10 10 10
Barbell Curl SS Reverse 10 10 10 10
Curls (Ez Bar) AMRAP AMRAP AMRAP AMRAP
Cable Curl (Ez Bar) SS 10 10 10 10 10
Hammer Curl (Rope) 10 8 6 4

 Date: Client Name:

Cardio
Morning Weight
Exercise Calories

Legs A
Instruction:

• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset
• On the DB Bench Press, use the heaviest weight you can for the desired Reps.
• Between Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps

Exercise Set 1 Set 2 Set 3 Set 4

Reps Weight Reps Weight Reps Weight Reps Weight
Squats 6 8 10 12
Alternating Lunges 10 10 10 10
Legg Extension(Rest 20 20 20 20
Pause, 10,5,5(20)) SS 10 10 10 10
Goblet Squat
Stiff Legg Deadlift 10 10 10 10
Lying Legg Curl 8 8 8 8
Calf Raises 10 10 10 10
Leg Raises 12 10 10 10
Crunches w/swiss ball 12 10 10 10
Cable Woodchoppers 12 10 10 10

 Date: Client Name:

Cardio
Morning Weight
Exercise Calories

Push B (Chest, Shoulders, Triceps)
Instruction:

• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset
• On the DB Bench Press, use the heaviest weight you can for the desired Reps.
• Between Sets you have 30-60 seconds maximum of rest.

• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps

Exercise Set 1 Set 2 Set 3 Set 4

Reps Weight Reps Weight Reps Weight Reps Weight
Barbell Bench Press 6 6 6 6
Incline Bench Press 6 6 6 6
Dips 10 10 10 10
Barbell 6 6 6 6
OverHeadPress
Rope Face Pull 10 10 10 10
Close Grip Bench Press 6 8 10 12
Tricep Kickback 10 10 10 10
Leg Raises 12 10 10 10
Cable Crunches 12 10 10 10
Oblique Twist 12 10 10 10

 Date: Client Name:

Cardio
Morning Weight
Exercise Calories

Pull B (Back and Biceps)
Instruction:

• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset
• On the DB Bench Press, use the heaviest weight you can for the desired Reps.
• Between Sets you have 30-60 seconds maximum of rest (Except for Conventional Deadlifts –
2minutes rest between sets).
• Fill in the weights you used during every single workout and set.

• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps

Exercise Set 1 Set 2 Set 3 Set 4

Reps Weight Reps Weight Reps Weight Reps Weight
Conventional Deadlifts 6 6 10 12
Neutral Grip Lat 10 10 10 10
PullDowns
Rope Pulldowns 10 10 10
One Arm DB Row 8 8
DB Row 20 20 20
Seated Row 6 8 10
Seated DB Curl 8 8 6 6
Reverse Curls (EZ Bar) 8 8 8 8

 Date: Client Name:

Cardio
Morning Weight
Exercise Calories

Legs B
Instruction:

• The aim of this workout, is to attain the desired reps at the heaviest weight you can.
• When you are required to Super Set (SS) you must also hit the desired reps for the superset
• On the DB Bench Press, use the heaviest weight you can for the desired Reps.
• Between Sets you have 30-60 seconds maximum of rest.
• Fill in the weights you used during every single workout and set.
• Rest Pause: In one set, do 10 reps, rest 5 seconds, do 5 reps, rest 5 seconds and last 5 reps

Exercise Set 1 Set 2 Set 3 Set 4

Reps Weight Reps Weight Reps Weight Reps Weight
Squats 6 8 10 12
Alternating Lunges 10 10 10 10
Legg Extension(Rest 20 20 20 20
Pause, 10,5,5(20)) SS 10 10 10 10
Goblet Squat
Stiff Legg Deadlift 10 10 10 10
Lying Legg Curl 8 8 8 8
Calf Raises 10 10 10 10
Leg Raises 12 10 10 10
Crunches w/swiss ball 12 10 10 10
Cable Woodchoppers 12 10 10 10

Date: Client Name:

Nutrition:
The Goal of Project Diamonds is to get you shredded while maintaining muscle mass with a
sustainable diet. That being said also maintaining your strength to give your muscles a reason
to stay, and getting rid of the stubborn body fat.
1. Consume just enough calories to gain or preserve muscle while still losing fat.
2. Consume most carbohydrates in the form of green vegetables and low on the GI
scale, such as rolled oats, ezekiel bread, and green vegetables.
3. Protein must be high-at least 1 g/lbs of bodyweight
4. Consume at least 2.5L of water a day

Daily Nutrition

• It is imperative that your hit your Macro Goals (Protein, Carbohydrates and Fats Daily) to
achieve the best consistent results
• It is also crucial to also hit your daily fiber goals
• Micronutrients are also advised to be consumed either in the source of your Vegetables
or a Multivitamin
• Fish Oil tablets are also recommended to keep your joints comfortable
• Track All the food consumed using MyFitnessPal
• All the food prepared and consumed must be weighed using a food scale

Grocery List

• Oats • Brown Rice

• Low Fat Yoghurt • Mixed Vegetables
• Low Fat Milk • Frozen Strawberries
• High Fiber Cereal • Peanut Butter
• Egg’s & Egg Whites • Lean Beef
• Lettuce & Tomatoes • Ground Beef/ Mince Meat
• Whole Wheat Bread • Chicken Breasts
• Cottage Cheese 2-5% Fat • 100% Whey Protein

Date: Client Name:

Meal Plan Template

• This meal plan and the foods are to give you a template of how you should structure
your meals. The quantity of the foods consumed may vary drastically
• Use the grocery list and interchange the protein sources.
• I will directly be tracking your daily meals using MyFitnessPal
Meal Plan A Template


BREAKFAST MEAL NUTRITION

Oats 80g Calories 491
Low fat Yoghurt Protein 24.1
1 Cup of Coffee Carbs 73.8
Multivitamin & Fish Oil Fat 11. 6
SNACK 100% Whey (1 Serving)
Low Fat Milk (300ml or 8oz)
Calories 262
Protein 32.7

Carbs 18.4
Fat 6
LUNCH 4 Egg Whites, 1 Whole Egg Calories 323
(Scrambelled) Protein 32.2
Cottage Cheese 40g Carbs 28.4
2 Slices of Whole wheat bread Fat 9.2
SNACK POST 100% Whey (1 Serving) Calories 262
WORKOUT Low Fat Milk (300ml or 8oz) Protein 32.7
Carbs 18.4
Fat 6
DINNER Mixed Vegies 100g Calories 502
Brown Rice 80g(cooked) Protein 55.3
Ground Beef(Mince Meat) 200g Carbs 22.9
Fat 14. 8
TOTAL Calories 1840
Protein: 177
Carbs: 161.9
Fats: 51.2