I've modified a program that Dr. Hatfield used in training Evander Holyfield. I'm using the program to help me get ready for The Wong People Int'l Kung Fu tournament to be held in June 2012. I started this program in April 2012 and will end it on Jul 1. It's a 12 week program seperated in 3 mesocycles (4 weeks each). I've combined it with the a zig-zag diet to minimize/neutralize fat gain while maximizing muscle gain. My goal is to reduce my weight from about 187 to 179-182 lbs. My current BF is between 11% and 12%. My goal is to be between 9% and 10%. The first mesocycle is geared towards Hypertrophy. The second is to increase limit strength and the third is to focus on sports specific exercises and increasing muscular endurance. I will continue to update this program at the beginning of each Mesocylce.

Mesocycle 1 (4 weeks): Program repeats each 5 days

Mon Evening: Chest

- 6 sets Flat Becnh Press (2 warmup sets, 3-4 working sets)
- 4 sets incline dumbbell press
- 3 sets machine chess press
- 3 sets cable flys

15 minutes : Cardio

Tuesday: Quads / Hamstrings

- 6 sets Leg Press (2 warmup sets, 3-4 working sets)
- 4 sets Leg extension
- 3 sets Leg Curl
- 3 sets Dumbell Squats

Wednesday: Back & Biceps:

- 3 sets pullups
- 5 sets lat pulldowns
- 3 rows cable rows
- 3 sets bent-over cable flys

- 6 sets preacher curls
- 3 sets Zottman curls
- 3 sets concentration curls

Thursday: Triceps & Abs

- 6 sets Tricep Cable Press (2 warmup sets, 3-4 working sets)
- 4 sets skullcrusher
- 3 sets 1 handed cable press

Abs
15 - 20 min HIIT (5 min warmup, 30 second intervals)

Friday: Shoulders & Calves

- 6 sets Shoulder Press (2 warmup sets, 3-4 working sets)
- 4 sets dumbbell side raises
- 4 sets dmbbell front raises
- 6 sets upright rows

- 6 sets smith machine toe raises
- 6 sets inverted toe press (legpress machine)

15 min cardio

Sat: Monday's workout.
Sunday: rest