- Plan’s outline – An intensive power and muscle plan that takes 6 weeks consists of several activities in Downey’s teaching plan. In every session, warm-ups commence the activities of the day. Leg raises follows afterward on an inclined bench. Other activities include back extensions, chin-ups, dips, wood-chopper, military press, bent-over rows, front squat, dead lifts, chest presses on dumbbell bench. The exercises are done three days per week. The days, however, should not be consecutive to avoid extreme burnout.
- Cardio sessions – The first two weeks are cardio sessions. Each aforementioned activity should be done in 15 reps and 3 sets with a 30-second break following every set.
- Power development phase – The third and fourth week focus on power development and are characterized by 10 reps and 4 sets for every activity with a minute’s break after each set.
- Muscle development phase – In the final two weeks, the focus is on increasing the muscle size. In this case, each activity is repeated in 5 reps and 5 sets with a 90 second break, following every set. For an effective workout routine, Downey advises that cardio exercises should close each session, rest should be taken seriously and an overall balance of all activities is crucial for holistic progress.