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Unread 07-24-2018, 07:41 AM
devilman devilman is offline
Junior Member
Join Date: Jul 2018
Posts: 4
Default SFP 2 and UD2 (depletion training)

Would it be possible to use the 2 volume/depletion days of the UD2 for SFP 2.0?

E.G :


10 sets of 1 bodypart exercises (e.g. biceps) done with 20'' reps and 10'' (ala tabata) rest
(this should be a 5 minutes total, depleting 1 muscle)

5 minutes rest

20 minutes steady state cardio

10 sets of another body part (15 reps, 20-30 seconds) - 30 sec rest
10 sets of another body part (15 reps, 20-30 seconds) - 30 sec rest

repeat next day with other body parts
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Unread 07-24-2018, 01:23 PM
PhysiologyIsPhun PhysiologyIsPhun is offline
Senior Member
Join Date: Aug 2016
Posts: 290

So you're saying the depletion for each body part per week would only entail the 5 minutes of tabata style training for each body part?

10x20 seconds for quads
10x20 seconds for hamstrings
10x20 seconds for chest
10x20 seconds for back
10x20 seconds for shoulders
10x20 seconds for biceps
10x20 seconds for triceps

And you'd split all of that into two days? Personally, I don't think you'd get nearly the amount of depletion you get from the full 12 sets of 15 for each body part over the course of 2 days. Since the ultimate goal of the diet is to deplete muscle glycogen as much as possible on the low carb days, I really doubt it would be effective.

And if you meant doing all 10x20 for every body part both depletion days, that's a nice 3.5 hour workout you have there. RIP

I could maybe see doing these tabat style workouts on the 2nd Monday and Tuesday of the 14 day variant since you'll already be depleted. I definitely can't say I'd recommend doing what you're suggesting on the 7 day cycle. I doubt you'd lose any fat if you followed the carb loading protocol every weekend as designed.

But yeah, that's really interesting to maybe incoprorate for the 14 day variant. I'm doing that variant right now, and I find the second week very boring with so few weight lifting workouts. Maybe I'll give it a try
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Unread 07-24-2018, 04:48 PM
devilman devilman is offline
Junior Member
Join Date: Jul 2018
Posts: 4

No... No that way.

Let s say I'd do, for depletion in the usual way (12x15)


What I am suggesting is, for example on tuesday
Biceps 10 sets Tabata style (20 - 10)
This should do both biceps depletion and first hit, 5 min
5 min rest
Then 20 min cardio
Then 10.or 12 sets triceps, 30 - 30
This should work both as depletion and second hiit

Then, legs (to be decided if normal way, 12x15, or like the second hit for triceps)

Same for Mondays.

If you do your math, 2 body parts (biceps and triceps in my example) in 15 min (5 hit 1 and 10 hiit2)
20 min for cardio
This is 40 mins (5 m rest)
Then you still have the usual remaining exercises of ud2

To be honest, I tried this protocol today (Tuesday... )
1h and 15 mins total in the gym

What do you think?

Last edited by devilman : 07-24-2018 at 05:14 PM.
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