The key to starting this program is to jump right in! Make it simple, start on a Monday. So if it is a Wednesday when you decide to do the OT4 program, then use the remainder of the week to get ready for it. Go out and buy the necessary supplies—food and supplements, then when Monday comes around, you are set and ready to go.
I get asked all of the time if one should ease into a program or make minor adjustments until sooner or later, your lifestyle is changed. Well, by picking this program and reading it, I know you are ready for a change and fast. This is not a half-ass program. Jump in with both feet. Hell, do a cannonball.
Day 1
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Sets: 2 Reps: 6-12 Sets: 1 Reps: 10-15
Sets: 3 Reps: 6-12
Sets: 2 Reps: 6-12
Sets: 2 Reps: 10-15
Sets: 3 Reps: 6-12
Sets: 3 Reps: 6-12
Sets: 3 Reps: 6-12
Day 2
Description is empty
Sets: 3 Reps: 6-12
Sets: 3 Reps: 6-12
Sets: 3 Reps: 6-12
Sets: 3 Reps: 6-12
Sets: 3 Reps: 6-12
Sets: 3 Reps: 12-15
Sets: 3 Reps: 6-12
Sets: 3 Reps: 8-15
Day 3 - rest day
Description is empty
No exercises
Day 4
Description is empty
Sets: 4 Reps: 12-20
Sets: 4 Reps: 12-20
Sets: 4 Reps: 8
Sets: 3 Reps: 12-20
Sets: 3 Reps: 12-15
Sets: 3 Reps: 15-25
Day 5
Description is empty
Sets: 3 Reps: 12-15
Sets: 3 Reps: Failure
Sets: 3 Reps: 15-25
Sets: 3 Reps: 12-15
Sets: 3 Reps: 12-15
Sets: 3 Reps: 15-25
Sets: 3 Reps: 15-20
Sets: 3 Reps: 15-20
Day 6 - rest day
Description is empty
No exercises
Day 7 - rest day
Description is empty
No exercises