You've made a committment to workout for 22.5 minutes per day. You've also decided to emphasize lower body, so you'll eat more food, especially more carbs, on the days you do lower body workouts. You'll do no exercising the first day. This is a low carb day.

Day 2 is an upper body weight lifting routine in the afternoon/evening and this is a low carb day.

On day 3 you won't do anything and this is a low carb day.

Day 4 is a lower body weight lifting routine and low fat – the extra carbs here will help you become anabolic, such that your body may build muscle (or at the very least, halt catabolism) in the lower body during the post training insuling surge that you get from the carbs.

Day 5 is no exercise and low carb. Day 6 is an upper body weight lifting routine and low carb, Day 7 is no exercise and low carb.

Day 8 is the cheat day and there is a lower body weight lifting routine – the extra calories on the cheat day will help build muscle in the lower body. You never do cardio on a cheat day, but you always lift weights on a cheat day, preferably before your largest meal. After 8 days the cycle repeats. Here is a table showing what the cycle looks like:

 

Day 2 - Upper Body	reps	rest	sets	tempo
incline bench press immediately followed by	4		3*	1+1+3
regular grip barbell rows	4		3*	1+1+3
		2.5 min – stretch
flat bench press immediately followed by	8		3	1+1+3
reverse grip barbell rows	8		3	1+1+3
		1.5 min - stretch
biceps curl immediately followed by	12		3	2+1+3
standing french presses triceps	12		3	2+1+3
		1 min - do stretching
standing military press immediately followed	16		3	2+1+3
by reverse grip biceps curl	16		3	2+1+3
		30 seconds – stretch
Day 4 Lower Body/Abs
squat immediately followed by	4		3*	1+1+3
romanian deadlift	4		3*	1+1+3
		2.5 min – stretch
leg press immediately followed by	8		3	1+1+3
leg press calf raises	8		3	1+1+3
		1.5 min - stretch
lying down leg curl immediately followed by	12		3	1+1+4
seated calf raise	12		3	1+1+4
		1 min - - do stretching
leg raises immediately followed by	16		3	2+1+4
crunch	16		3	2+1+4
		30 seconds – stretch
Day 6 - Upper Body
incline bench press immediately followed by	4		3*	1+1+3
dumbell rows	4		3*	1+1+3
		2.5 min – stretch
bench press	8		3	1+1+3
pulldown machine	8		3	1+1+3
		1.5 min - stretch
hammer curl immediately followed by	12		3	1+1+4
skull crushers triceps	12		3	1+1+4
		1 min - - do stretching
upright row immediately followed by	16		3	2+1+4
wrist curl*	16		3	2+1+4
		30 seconds – stretch
Day 8 Lower Body/Abs
hack squat immediately followed by	4		3*	1+1+3
romanian deadlift	4		3*	1+1+3
		2.5 min – stretch
front squat	8		3	1+1+3
toe raises	8		3	1+1+3
		1.5 min - stretch
seated leg curl	12		3	1+1+4
seated calf raise	12		3	1+1+4
		1 min - - do stretching
swiss ball leg raises	16		3	2+1+4
swiss ball crunch	16		3	2+1+4
		30 sec - stretch

Law #16