Leading up to the 2010 BodySpace Spokes Model competition in L.A. I did my four days on and one day off workout routine.  This is what the typical four days consisted of:

Day 1
4 sets of seated rows for of 13 to 15 reps
4 sets of incline dumbbell press 13 to 15 reps
4 sets of straight bar curls 13 to 15 reps
4 sets of seated calf raises 13 to 15 reps
 
Day 2
4 sets of Arnold presses 13 to 15 reps
4 sets of single arm reverse cable pull downs 13 to 15 reps
4 sets of squats 13 to 15 reps
4 sets of hanging "wipers" 13 to 15 reps
 

Day 3 
4 sets of weighted wide grip pull ups 10 to 12
4 sets of cable flys from the bottom 10 to 12
4 sets of leg ext 10 to 12
1 set of overhead barbell press 10 to 12
2 sets of standing barbell calf raises
1 set of dumbbell hammer curls
1 set of single arm cable pull downs
 
Day 4
4 sets of leg presses 8 to 10
4 sets of flat bench dumbbell press 8 to 10
4 sets of barbell bent over rows 8 to 10
1 set of overhead dumbbell press 8 to 10
2 sets of single leg machine calf extensions 8 to 10
1 set of rope cable push downs 8 to 10
1 set of dumbbell curls 8 to 10 super setting pull ups to failure
4 sets of decline bench sit-ups

• After the one day rest I would repeat the number of sets and reps, substituting all exercises with alternate ones.  Example: I would do dead lifts instead of squats, or cable curls instead of dumbbell curls. 

• I never do the same lift two weeks in a row.  

• I never lift without a stopwatch and switching everything up is a key part of my program. 

• The biggest part of my program that separates it from most is the way that I hit failure on every set.  If I have 60 or 90 second rest I always drop weight from beginning to end. 

• The reps are set as a target and that is why there is a range, 13 to 15.  If I hit absolute failure at 13 with one hundred pound dumbbells on incline bench, then I might drop to 90's on my next set and hit failure and 15. 

• It is an intense program, but when done right, you would not even have to do any cardio to maintain a solid lean physique. That is why there is no cardio in my routine; I do not do any and have not for at least two years. 

Diet and Supplementation

6:00 AM
I take 3 Drive and 3 IGF-2 pills

6:30 AM
I have 5 to 8 whole fried eggs and two pieces of whole wheat bread with a glass of orange juice and 3 Neovar pills. 

8:30 AM
I have two protein bars equaling at least 35 grams of protein. 

10:00 AM
I have a 40 gram protein shake. 

12:00 PM
I eat a turkey or chicken wrap, yogurt, and banana or grapes. 

2:00 PM
I have another protein bar equaling 20 to 35 grams of protein. 

2:30 PM
I take 3 RPM and 3 Drive pills for pre workout. 

4:30 PM
After working out I take a 40 to 50 gram protein shake immediately following with 3 more Neovar. 

6:00 PM
My dinner consists of either chicken breasts or fish with rice, yogurt, and skim milk. 

8:30 PM
I usually have 5 more fried whole eggs or another 40 gram protein bar or shake. 2 Lipo-PM and 3 more IGF-2 pills before bed.