New 5 Factor Hollywood Workout

Based on the workout program from Harley Pasternak's best-selling book, "The Five Factor Diet," his follow-up to "Five Factor Fitness."

The strength exercises should be performed in "supersets," (e.g. for Day 1, 1 set DB flyes + 1 set squats + rest = superset), then the core exercises are performed separately. The treadmill sections can be replaced by any other cardio exercise, and the last cardio set should last from 5-30 min.

Do the recommended reps, sets, and rests based on which week you are on in your program. The amount of weight should be based on what you can just finish by the end of the set. Don't go beyond your limits, but challenge yourself!

Schedule key: reps/sets/seconds of rest (advanced users start on week 6)

Week 1: strength 25/2/80; core 10/3/15

Week 2: strength 20/3/70; core 15/3/20

Week 3: strength 15/3/60; core 20/3/25

Week 4: strength 12/4/50; core 25/3/30

Week 5: strength 10/5/40; core 30/3/35

Week 6: strength 30/3/90; core 20/4/10

Week 7: strength 25/3/70; core 25/4/15

Week 8: strength 20/4/50; core 30/4/20

Week 9: strength 15/4/40; core 35/4/25

Week 10: strength 12/5/30; core 40/4/30

Here's Harley's 5-month fitness challenge, numbers are only for strength supersets (do regular core schedule).

Week 1: 16/3/60

Week 2: 12/3/55

Week 3: 10/4/50

Week 4: 12/3/55

Week 5: 16/3/60

Week 6: 20/3/60

Week 7: 16/3/55

Week 8: 12/4/50

Week 9: 10/4/45

Week 10: 16/4/50

Week 11: 20/3/55

Week 12: 25 min. cardio for all 5 workouts

Week 13: 25/4/60

Week 14: 20/4/55

Week 15: 16/4/50

Week 16: 12/5/45

Week 17: 10/5/40

Week 18: 12/5/45

Week 19: 16/4/50

Week 20: 20/4/55

Week 21: 25/3/60