Liza Phase1 PDF

1 2013 www.lift-heavy.
com | All Rights Reserved

Disclaimer & Legal Stuff
2013 - Present www.lift-heavy.com
Written by Dr.Bojan Kostevski
Editing and Cover Design by Sahil Mulla
Published by Flawless Fitness Media on March 28 2013 All
Rights Reserved.
ISBN Pending.
No part of this book may be republished or sold (or resold)
without written consent from the author or publisher under any
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transcription). Doing so is a violation against copyright law and
violators will be prosecuted to the full extent of the law.
A Warning For Idiots Because Legality Demands It: The
information found in this book does not constitute medical
advice and should not be taken as such. Consult your physician
before taking part in any exercise program. The dietary
modifications and exercise recommendations found in this book
are extreme and assume a healthy body. If you have medical
considerations that require special nutritional practices, please
consider reviewing this book with your nutritionist and
physician before starting a diet or exercise program.
Any application of the recommended materials in this book is at
the sole risk of the reader, and at the readers discretion.
Responsibility of any injuries or other adverse effects resulting
from the application of any of the information provided within
this book is expressly disclaimed. The author, Flawless Fitness
Media or any of its affiliates shall not be responsible for the
actions you take due to the material in this book.
2 2013 www.lift-heavy.com | All Rights Reserved

Real Results
"LIZA Phase 1 is by far the most effective strength training

program I've ever done. After some workouts, I'm just lying in my
own sweat, focusing on breathing. But it's been worth every
second. I've gotten so much stronger, for example, adding 30 kilos
(66 lbs.) to my bench press in 12 weeks. Also, the difference I see in
the mirror is big, and I love it! Super stoked to move on to LIZA
Phase 2 and keep progressing. I can't be without my LIZA.
First you get raped, then you fall in love"
- Daniel Petterson*

LIZA Phase 1 has been something that can only be described as
revolution for my training. I used to do some incredibly hard
training before starting on this project. Now that kind of training
has a new name: warm-up. However, just as much as Ive
developed my physique so has the mindset grown and Ive been
taught the value of effort and hard work and completely re-define
the meaning of those words.
In the beginning, it was incredibly hard, with constant fear before
every L1-workout. But eventually I taught myself to grind through
and the feeling after a murder workout is beyond words.
People around me constantly comment on my recent muscular
growth, Ive also out-grown the final pair of jeans and my t-shirts
fit noticeably tighter over my shoulders and Im getting to wide
for most of them.
- Robin Andersson*
Strength stats during Liza Phase 1 (working weights in kilograms):
Before Phase 1 Before Phase 2 Change

Body weight 88,5 92,5 +4 kg
Bench press 90 102,5 +12,5 kg
Chin-ups 88,5 112 +23,5 kg
Standing press 45 52,5 +7,5 kg
Squats 110 140 + 30 kg
Deadlifts 100kg 125kg + 25 kg

My physique has improved a lot since starting LIZA. As you can
see in my stats, my strength has increased a lot in just 12 weeks. All
while improving my technique in both bench press and chin-ups
(guess a shitload of volume does that...). Finally, in the overhead
press Ive managed to nail PR after PR. Simultaneously, its been a
mental shift for me, and my perspective when it comes to training
has completely changed in a direction that I couldnt have found
myself.
Others that has not known what the LIZA project is has been so
curious and really looking forward to finally getting this out to the
masses.
- Henrik Viberg Forsgren*
STATS:
Before Phase 1 Before Phase 2 Change
Body weight 75,5kg 82kg +6,5kg
Bench press 90kg 105kg +15kg
Chin-ups 17,5kg 35kg +17,5kg
Standing press 50kg 62,5 +12,5kg
Deadlifts 100kg 125kg +25kg

My thoughts bout LIZA? I cant find the right words that justify
the incredible physical development this far into my LIZA journey.
If Ive added any muscle to my frame? Hell yeah. My lats and legs
have always been my lagging body parts and the reason Ive yet
not stepped up to a bodybuilding stage. For years Ive been doing
traditional bodybuilding splits, doing one-two body parts per day
with 6 days of training per week. One day of rest per week tops.
Since I started LIZA though, even if I cut my time in the gym by
half, Ive been twice as exhausted. My physical development has
increased fivefold. Today my lats are as wide as fuck. Looking at
myself in the mirror, I can barely believe thats me. And later this
year, Im stepping up on the stage for the first time.
A word of warning: I train in one of the biggest bodybuilding gyms
in Sweden. In the bodybuilding community this kind of training is
nonsense. When I tell people about my training they laugh. When I
take off my shirt their criticism fades out and they as they drop
their jaw.
Dont tell them. Show them.
Robin Andersson, natural bodybuilder*
Note: this is a different Robin Andersson than the one you read
about previously.

Table Of Contents
DISCLAIMER & LEGAL STUFF 2
REAL RESULTS 3
TABLE OF CONTENTS 7
INTRODUCTION WHO AM I? 9
WHO IS LIZA? 11
TESTING THE LIZA PROJECT 13
ARE YOU COMMITTED? 17
IF LIZA IS NOT FOR YOU 19
LIZA PROGRESSION STRUCTURE 20
THE BIRDS EYE VIEW 22
THE PREPARATION PHASE 23
WEEK 1 25
WEEK 2 26
WEEK 3 27
WEEK 4 28
LIZA- PHASE 1 29
DE-LOAD 36
NUTRITION GUIDELINES 39
SUPPLEMENTATION 42

NOW WHAT? 44
FREQUENTLY ASKED QUESTIONS 47
PLEASE CONSIDER SHARING THE LOVE 48

Introduction Who Am I?
Im your fellow friend and coach in the quest for muscular glory.
Growing up, I idolized super heroes and as such, muscles have
always fascinated me. Its safe to say that I knew what I wanted
to look like at a very
early age.
When I hit 17, a few
friends and I started
lifting heavy weights
in order to achieve the
very noblest of all
manly goals getting
laid.
And we knew muscles
were the quickest,
one-way ticket to all of our happy endings.
I did some pretty moronic things such as 16 sets of bicep curls
and bench-pressing with such low volume, that it wouldnt
develop my chest even if I took every pharmaceutical under the
sun.
It might seem absurd in retrospective, but at the time, I loved it.
This newfound love for heavy weights resulted in an intensive
hunger for knowledge and education in the field (thank god).
Most of my spare time was spent reading muscle magazines,
and old-school bodybuilding books.
If I came into contact with anyone that even looked like they
lifted, I would hound them for information till they had to swat
me away with their shaker cups. My life was consumed with
figuring out the most efficient way to achieve that superhero
body which had captivated me since childhood.

As I dug deeper into the subsets
off fitness, I taught myself how
to understand experimental
science, where to find it, how to
access it, the limitations of it,
and how to apply it in the real
world. I then went on to
become a personal trainer, so
that I could test my knowledge
in the field.
While at first I enjoyed
personal training, after a while
it just wasnt stimulating
enough for me. So naturally,
just as you would increase the weight of a lift that has become
too easy, I decided to take things one step further and enrolled
in Medical School. One year later, I found myself at Lund
University, Sweden.
Fast forward 7 years and Ive now finished my medical studies,
and can finally call myself a Medical Doctor (since the
beginning of 2012).
During the daytime, I work in a local hospital using my
knowledge in internal and emergency medicine to help the less
fortunate.
During the night, I put on my Lift-Heavy cape (sold separately)
and help people reach their body composition goals through
online personal training. Basically, I help them look as sexy as
humanly possible.
And I hope you dont mind me saying this, but Im damn good
at what I do.

Who Is LIZA?
During the years leading up to LIZA, I tried numerous
weightlifting programs such as body splits, functional
training, heavy loads, light weights, high volume, High Intensity
Training (HIT), German Volume Training (GVT), Doggcrapp
and other cluster set based principles.
And I made sure to log my results very carefully.
Now heres where LIZA differs from the rest:
This is not one of those I-Tried-Everything-But-Nothing-
Worked-Until-I-found-THIS-Program stories. Truth be told, I
actually got pretty decent results with most of the programs I
attempted. I realized that as long one stays consistent and puts
in 100% effort, most programs will deliver some sort or result
some better than others.
There was just one issue every program I tried had parts that I
absolutely loved, and parts that I hated. And Im the kind of
person who doesnt bother doing shit thats not enjoyable.
For example, I loved the heavy strength training that allowed
me to move massive amounts of weight, the super-setting that
turned my arms into spaghetti, the 10x10 German Volume
Training which left me collapsed on the floor with endorphins
squirting out my ears, and the cluster-sets which made it
impossible to walk without looking like the victim of a jail cell
gangbang.
If only I could dissect and cherry-pick the enjoyable aspects
from each of the programs I loved, and create a hybrid system
unlike anything the world had ever seen.
So from there onwards, I tried to tie it all together in my head
every chance I got, often resulting in a giant mess that would
send more people to snap city than your local CrossFit gym.
Then miraculously, during a gynecology lecture on the last
semester of Med School, it hit me!
I started scribbling the program down on my gynecology lecture
handout faster than it takes for the average teenager to get a rise
in the presence of bare tits.
Three minutes later I had the outline done, and seeing if on
paper looked fantastic. Just as I was finishing the last little bit,
this beautiful girl named Lisa turned to me and asked, whats
that?
This is my masterpiece, inspired by you. I shall call it, LIZA!
After telling her how I name all my programs after beautiful
women I've met, she smiled.
And thats how the woman you will come to know, love and
sometimes hate, was born.

Testing The LIZA Project
In theory, my masterpiece was complete, but it still had to be
tested in the real world.
So I did.
To my amazement, I added (you ready for this?) 20 kilograms to
my bench which had
been a lift that I had
struggled with for years.
For my American
friends, that would be
about 44 pounds!
When was the last time
you added 20 pounds to
your max bench let
alone double that
amount?
But it wasnt just my
pressing power that
became super-human,
my squat also increased
more than I had ever
expected, and I put on a
solid 10 kilograms of bodyweight while maintaining a visible
six-pack. Again, for those whore scratching their heads, that
would be about 22 pounds. And remember, this is after almost
a decade of strength training experience and without the use of
any illegal substances. No newbie gains here.
I also tried Liza Phase 1 on the poor bastard who is always
subjected to my crazy experiments my younger brother. And
just to clarify, by younger brother I mean hes only 10 years

off lest you think I was doing mad experiments on a helpless
child.
At the time I unleashed LIZA upon him (he loved it, dont
worry), he was 16 years old with one year of training experience
under his belt.
That first year in the gym was spent learning the basics of the
big lifts, developing his base strength and being the proud
owner of a solid muscular frame. I wouldnt let LIZA have her
way with him without such a prerequisite.
Over the trial period, he ended up deadlifting 150 kg (330 lbs.)
with an overhand grip and without any equipment - not even a
belt!
Then, as he progressed through LIZAs second and third phase,
his progress kept on impressing the hell out of me. As I
currently write this, he is 17 years old and deadlifts 180 kg (397
lbs) still without any sort of equipment. Its only a matter of
time till I go from being a prouder older brother to someone
who cant keep up with is progress and as a result, gets his
jimmies rustled. I guess Ill cross that bridge when I get there.
Now, because I am very research-driven, I decided LIZA needed
to be tested on the masses in a highly biased pseudoscientific
way. I wanted to make sure my brother and I arent some kind
of Swedish outliers that just happened to respond really well to
this beauty.
After all, we do share a couple of genes here and there (such as
my handsomely great hair.)
The mass testing of LIZA began with me sending out an email to
the awesome bunch of people that are subscribed to Lift-
Heavy.com (people like yourself, basically). I opened up 10
spots, and the ones who were chosen would get to try the
program under my supervision, for a bizarrely low fee.
To put it humbly, the response was massive.
After an exhaustive selection process, I ended up with 10 willing
guinea pigs. My main criteria for selection was whether or not I
believed the person had the dedication to follow through on the
workout. Because to the weak-willed, LIZA would make them
her little bitch.
Personality and work ethic
are usually my top two
priorities when taking on
subjects for any project, to
be honest (remember
that).
The plan was simple - to
work our asses of and
motivate each other when
needed. But most of all, it
was of utter importance to
me that we had a
shitload of fun. I wanted
guys who were ready to
step up their game, gain a
bunch of muscle, get
stronger, and also develop their mental capacity and work ethic.
Together, we were going to break through new barriers, both
physically and mentally.
To say that The LIZA Project was a success is a massive
understatement. Because of the help from the beta testers, I
learned some invaluable lessons and improved the program
further. The LIZA diamond got cut and polished, and is now the
masterpiece you are holding in your hand today (or reading on
your screen.)

If you apply whats written in this book and let LIZA become the
dominant woman in your life for the next few weeks, I know
that youll achieve that muscular body youve been dreaming of.
Side note: Youll notice that I didnt take on any women during
the beta testing, but I do have a good reason for it: I just
couldnt find chicks with a strong enough starting base to
benefit from LIZA. Its also not every day that youll encounter
females willing to attempt volume training that can possibly
make them puke.
However, this is not to say that that I think women are weak
or shouldnt do LIZA. Since men and women are
physiologically similar, women can absolutely use LIZA to get
in incredible shape. So, if youre a lady whos got the spirit to
step up to the plate and want to give LIZA a shot, please get in
touch with me. I would love to hear about your progress and
throw in your personal story of success in this book.
Consider this a challenge. Bring it on ladies!

Are You Committed?
This program is for those who have a pit-bull mindset towards
achieving their goals.
Those who wont settle for putting in 20% effort for 80% of the
results, but are ready to work their ass off for the last few
percentages.
Those who dont brag about how little time they spent in the
gym for mediocre results, but those who prize hard work,
discipline, and human sweat.
Basically, its mean for those who want to be the cream of the
crop.
When I wrote LIZA, I pictured somebody who had been training
for a few years and had gotten decent results, but is now willing
to try something completely new in order to reach a level they
didnt even think was possible.
Some pre-requisites for LIZA (after all, she does have
standards you know?)
1. You are familiar with, know how to correctly perform, and
have access to the necessary equipment to perform the
following exercises:
Barbell bench press
Squat
Deadlift
Standing overhead barbell press
Chin-ups/pull-ups (at least 15 consecutive reps)
Romanian/ stiff legged deadlifts
Rows (barbell, chest supported, dumbbell)
2. You are willing to train in the gym 4 days/week
3. You accept weight maintenance or controlled weight gain

(this is NOT a fat loss program)
4. You understand that this is an extremely intensive

program and that maximum effort and consistency is of
utter importance to get the desired results. And training
hard is something you enjoy.
So if you meet these pre-requisites then welcome aboard. Take a

moment and commit the next 13 weeks (at the minimum) to put
into action what I have to say, and you shall be ever-so
rewarded.
I cannot wait for you to be my next success story!

If LIZA Is Not For You
While LIZA is designed for a majority of my readers and
followers, I can totally understand if at this point youre
thinking to yourself
Im not sure if Im ready for something this hardcore.
If that is the case, allow me to suggest a few options
1. Fitness Blueprint: You tell me where you are today,
what your goals are for the future, and how soon you want
to get there, and Ill produce a fully customized, hand-
crafted fitness plan that you just read and apply. It
includes everything from a custom meal plan,
supplementation plan, workout plan and whatever else
youll require. If youre dying to try out LIZA but want to
fast-track through the beginner stages, the Blueprint is
perfect for you. For more information, visit:
http://bojan.fitnessblueprint.info
2. Online Personal Training: While the Fitness Blueprint

above is great, it is more of a roadmap. Its extremely
detailed and bullet-proof, but its meant for those that
already have a decent level of self-motivation. If you need
someone to check up on you and keep you accountable,
then online training might be the solution youve been
looking for. You can find out more information about
Online Personal Training right here:
http://flawlessfitnessmedia.com/training/
Note: The initial consultation for the Fitness Blueprint or
Online Personal Training is completely FREE. There are no
obligations. You fill out the form, then Ill look over your
information and we can talk about the best solution for your
needs so dont be afraid to get in touch.

LIZA Progression Structure
I believe all successful training programs should be constructed
as pre-defined linear systems with a clear progression scheme.
Sometimes, personal trainers direct all the focus on pushing the
gas pedal as hard as possible (effort, motivation, sweat and
tears) when the true reason people fail is due to a systematic
error.
Its like trying to top-out your brand new sports car on an
unfinished racing track. Youll go fast, but chances are youll
also severely damage the car, and possibly hit multiple pot holes
that will throw you off course.
Therefore, LIZA consists of a linear system with a preparation
phase, followed by 3 clear progression steps. Every phase builds
on the gains you developed from previous phases.
Why?
So plateaus can be welcomed. Yup, you heard that right.
Does anxiety race through your body by the mere mention of
the p word? A plateau is generally considered to be a setback
amongst 99% of the population. When people hit plateaus and
realize their lifts arent improving, most end up whining, over-
consuming alcohol and bitch slapping themselves with their
girlfriends stilettos.
No? So it was just me that used to do that? Ok then.
But I want you to entertain a new way of thinking about
plateaus. Pause for a moment and think what a plateau really is.
To me its just proof that the abuse Ive put my body through
has given me the wanted results. A plateau is nothing but a new
status quo.

The plateau is a natural step in the progression model and
means its time to switch gears and take on the next phase. This
is why LIZA is a linear type of gal.
Below is the whole LIZA program progression model from a
birds eye perspective. The first three parts (prep, phase 1 and
de-load) are whats covered in this E-book.
The duration of the 3 phases were created after careful analysis
of the data I accumulated from all the participants, along with
my own personal experience. What this means is, dont bother
messing around with the timings, rep schemes or any other
variable.
Ive basically tried them all, and what lies below is what has
worked the best. Dont try and re-invent the wheel when what
you have in your hands already works wonders.

The Birds Eye View
Phases Duration Phase characteristics

Preparation Phase 4 weeks Gradually increasing intensity to
prepare for the upcoming phases.
Liza Phase 1 8 weeks 3x5 heavy strength training,

superset GVT training and
intensive high-volume work.
De-load 1 week Recovery & Technique work
Liza Phase 2 8 weeks Added cluster-sets and lower rep,

higher intensity GVT supersets.
De-load 1 week Recovery & Technique work
Liza Phase 3 8 weeks Reducing workload while

increasing weight on big lifts.
Heaviest strength training phase.

The Preparation Phase

Preparation Phase 4 weeks Gradually increasing intensity to
prepare for the upcoming phases.

Deload 1 week Recovery & Technique work
Liza Phase 2 8 weeks Added cluster-sets and lower rep,

higher intensity GVT supersets.

Heaviest strength training phase.
I realize your temptation to skip this prep phase and dive

directly into the meat of LIZA. Ahem.
But, dont be stupid. Just like a well-executed seduction, there
must be sweet talking and foreplay before you can close the
deal.
However, the real technical reason is that this is an extremely
taxing program and it is of unreserved importance that you
prepare your musculoskeletal system for the madness that is
about to come.
If you are not used to doing 10x10 Squat/Romanian deadlift
supersets (which you arent) the stress on your stabilizing
muscles are beyond what you can imagine. Also, 100 extra reps
per exercise is a big increase in volume. Your elbows, wrists and
knees will thank you if he heed my advice. So take it as doctors
orders.
Also, think about the following: As youre progressing in your
10x10 lifts, and add 2,5kg (5lbs.) to an exercise, youre now
moving 250 kg (550 lbs.) more weight within the same distance,
in the same time span, compared to the previous week for that
single exercise alone.
Intense? Better believe it.
The aim of the preparation phase is to gradually increase the
volume in order to give your body a chance to prepare for that
enormous increase in workload, while strengthening the
stabilizing muscles of your torso, and optimizing your
cardiovascular system.
On the following pages are week-for-week workouts that you
can blindly follow without much thinking. Like a well-trained
monkey. Now, I realize that you may not know your exact 1
repetition maximum (1RM) for every exercise. To solve this
issue you can either estimate it, or read FJs article on how to
accurately find your one rep max.
Color clarification
Red: Strength. Main exercises.
Green: Volume & Hypertrophy. GVT supersets.
Blue: Accessory work

Week 1
Volume and load
Exercise selection
(SetxReps@Load)
1. Bench press 3x5 @ 50% of 1RM
2. Chin-ups (weighted) 3x5 @ 50% of 1RM
Monday 3. Standing military

3x5 @ 50% of 1RM
press
4. Farmers walk 2 x max distance
5. Side plank 2 x max time/side
1A. Squat 5x5 supersets @ 50% 1RM
1B. Romanian Deadlifts 5x5 supersets @ 50% 1RM
Tuesday 2. Leg press 2x12-15
3. Standing calf press 2x12-15

4. One arm Farmers
2 x max distance/side
Walk
Wednesday Rest
1A. Bench press 5x5 supersets @ 50% of 1RM
1B. Chin-ups 5x5 supersets @ bodyweight
Thursday 2. 45 lying Biceps curls 2x12-15

3. Lying triceps
2x12-15
extensions
1. Squats 3x5 3x5 @ 50% of 1RM
2. Deadlifts 3x5 3x5 @ 50% of 1RM
Friday 3. Good mornings 2 x12-15

4. One arm Farmers
2 x max distance/side
Walk
5. Plank 2 x max time
Sat + sun Rest

Week 2
Volume and load
Exercise selection
(SetxReps@Load)
Chin-ups (weighted) 3x5 @ 60% of 1RM

Monday 3. Standing military press 3x5 @ 60% of 1RM

4. One arm Farmers Walk 2 x max distance/side

Wednesday Rest

3. Lying triceps extensions 2x12-15

Sat + sun Rest

Week 3
Volume and load
Exercise selection
(SetxReps@Load)



Wednesday Rest


Sat + sun Rest

Week 4
Volume and load
Exercise selection
(SetxReps@Load)



Wednesday Rest


Sat + sun Rest

LIZA- Phase 1
Preparation Phase 4 weeks Gradually increasing intensity
to prepare for the upcoming
phases.

Liza Phase 2 8 weeks Added cluster-sets and lower

rep, higher intensity GVT
supersets.

Heaviest strength training
phase.
I know what youre thinking FINALLY!

And I couldnt agree more.
Phase 1 is how it all started, only you get to read it with fancy
colors while I had to bring my gynecology lecture handout to the
gym right after writing it to try it out. You will train 4 days per
week on an upper/lower split. The volume might seem crazy,
the intensity might seem absurd, and the program probably
looks a lot different than anything you have tried before.
But dont worry, because its supposed to.
Your week might look something like this:

Day Workout Focus
Monday Upper 1 Strength Weekly weigh in!
Tuesday Lower 1 Hypertrophy
Wednesday Rest
Thursday Upper2 Hypertrophy
Friday Lower 2 Strength
Saturday Rest
Sunday Rest
Program Components
Strength (Red)
These are the most important exercises to keep track of. Once
youve reach the desired 3 sets of 5 reps for a certain load, you
increase the weight and keep striving for another 3x5.
Progressing in these 5 exercises is the biggest priority during the

program!
Focus on long rest periods (more than 3 minutes) and give it

everything you have during all the sets! Start at 80% of you 1RM
and increase weight slowly week by week.
Volume (Green)

You are going to superset two compound exercises with 90
seconds of rest between each superset. Perform the first exercise
and immediately move on to the next one, then rest and start
over again.
These volume workouts are going to be unpleasant. You will be

sucking in wind harder than a hand-held Dyson, you will be
exhausted and you will (maybe) hate me but if you ever feel
like quitting, just try and remember why you started in the first
place.
The reason volume training exists is because I have found it to

be very valuable when adding size. During the preparation
phase, you worked yourself up to 8x8 on 50% of your 1RM.
From now, you will start doing 10x10 on 50% of your 1RM
(better to start too light and increase the weight slowly every
week.)
Once you reach the desired 10x10 on a given exercise you

increase the weight with the smallest available increment. If you
find them too hard (the chin-ups might be challenging if you
arent very strong) you can start with 5 reps x 10 sets and
gradually work yourself up to 10x10 before increasing the
weight.
Accessory work (Blue)
60-90 second rests between sets. These exercises will be

changed from phase to phase, along with their reps, sets and
rest periods. In LIZA Phase 2, this is also where the magic
cluster sets will be added. In the first phase though, it is pretty
straightforward with 2 straight sets of each exercise in medium-
high rep scheme and some super-setting.
The compete training split can be found on the next page. You
might want to take a deep breath.

TRAINING SPLIT
Exercise selection Set x Reps Rest

1. Bench press 3x5 3min
2. Chin-ups (weighted) 3x5 3min
Mon 3. Standing military press 3x5 3min
4. Rowing machine 2x12-15 60sec
5. Bench press machine 2x12-15 60sec
1A. Squat 10x10 supersets
1B. Romanian Deadlifts 10x10 supersets 90sec
2. Leg press 2x12-15 60sec
Tue
3. Standing calf press 2x12-15 60sec
4. Seated calf press 2x12-15 60sec
5. Farmers Walk 2 x max distance 60sec
Wed Rest
1A. Bench press 10x10 supersets
1B. Chin-ups 10x5-10 supersets 90sec
2. 45 lying biceps curls 2x12-15 60sec
Thu 3. Lying triceps extensions 2x12-15 60sec
4A. Cable curls 2x12-15 superset.
4B. Cable pushdowns 2x12-15 superset. 60sec
5. Reverse curl static holds 2x15 second holds 60sec
1. Squats 3x5 3x5 3min
2. Deadlifts 3x5 3x5 3min
Fri 3. Good mornings 2 x12-15 60sec
4. Rear Foot Elevated Split Squat 2x12-15 60sec
5. Standing calf press 2x12-15 60sec
Sat
Rest
Sun

Common Questions About The Exercises
Rowing machine? Any rowing machine (chest-supported row
is my personal favorite) that does not require a lot of
stabilization and thus, isnt demanding form-wise will do.
Youre supposed to blast those muscle fibers that are standing
on their final leg, without risking form breakdown. If youve
ever read FJs post where he talks about the hierarchy of
training, this would be known as SL exercise (stable + load).
Bench press machine? Another SL exercise such as the one
above. Most gyms have them, often in the form of a seated
bench press-like movement that does not require any thinking,
but allows you to just push yourself past exhaustion. If you dont
have access to one of these, use a smith machine. Just make
sure you dont tell anyone online. Nor should you log it on
Fitocracy. Itll be our little secret.

Squat style? You pick whatever style you prefer (low bar, high
bar, wide stance, narrow stance). I think they all have their
advantages and limitations so pick whatever you are used to and
stick to it for the whole duration of the program.
Deadlift style? Should you do conventional or sumo? Well,
the answer is similar to the one above; you pick the style that
suits you best, and stay with it for the entire duration of LIZA.
Difference between Chin-ups & Pull-ups? Chin-ups:
palms facing you. Pull-ups: Palms facing away from you.
Farmers walk: Just pick up a pair of heavy dumbbells and
walk a pre-set distance (15-20 paces). Increase the weight you
are carrying (or the distance travelled) from week to week.
WTF are reverse curl static holds? This is when you have a
thumb-less overhand grip on straight bar, shoulder with or
slightly narrower. Do a reverse bicep curl until forearms are
parallel with the floor, hold for 15 seconds, then rack the weight.
Rest, then repeat. Increase weight every week until you cant
perform 2 sets of 15 second holds and progress from there.

(even with baby weights, the photographer did a pretty good
job of making sure I dont look like a total bro)
A collection of YouTube videos showing some of the other
exercises can be found here.
More Frequently Asked Questions can be found in the online
F.A.Q section.
Some Final Notes
Take a deep breath.

Relax.
You will survive.
Happy lifting!

De-load

phases.


supersets.

phase.
After 12 weeks of putting yourself through constant abuse, Im

pretty sure youll agree that your body is probably screaming for
a de-load before pushing onwards. Well, thats exactly what
were about to do.
My mantra has always been that regression is OK, as long as it
allows me to keep on progressing thereafter; one step backward
followed by two steps forward.
I think one of the reasons so many people (mainly guys) avoid
de-loading is because they think theyll lose their gains. And
honestly, aside from being hit by a bus and drinking 24/7,

theres not much you can do to diminish your gains that youve
worked so hard to get.
Liza Phase 2 is where well introduce another set of crazy
progressions such as heavier supersets and super intensive
cluster sets. But for now, I want you to focus on the following
steps for the de-load:
1. Cut the accessory and superset work
2. Focus on technique
3. 50/100/200 50% weight, 100% reps, 200% sets
My definition of a de-load: It is not just time away from the gym, but
a specific set of actions that will still take you closer to your goal(s),
while reducing the stress on your body for physical and mental
recovery.
However, dont just go in, and perform your sets in a brain-

dead, zombie-like fashion. Focus your full efforts on hammering
in perfect technique for each and every rep.
This is a perfect opportunity to get some low load, high volume
technique training in, which is why I want you to go in and
double your sets with the 50/100/200 system.
So again, the 3 steps are: lower load, double volume, and focus
on technique.
And finally, dont forget about other factors that are important
for proper recovery: staying active, eating well (potato,
preferably), getting enough sleep and being nice to people.
The De-load Details

Cut all accessory work, decrease load to 50 % of your one
repetition max, double the sets and focus on perfect technique
and movement patterns.
Exercise selection Set x Reps Rest
1. Bench press
Monday 2. Chin-ups (bodyweight) 6x5 @ 50% 1RM
As needed
3. Standing military press
1. Squats
Tuesday 6x5 @ 50% 1RM As needed
2. Deadlifts
Wednesday Rest
1. Bench press
Thursday 2. Chin-ups (bodyweight) 6x5 @ 50% 1RM As needed
3. Standing military press
1. Squats
Friday 6x5 @ 50% 1RM As needed
2. Deadlifts
Sat + Sun Rest
Regressing is always the right thing to do, if it allows you to

keep progressing thereafter.

Nutrition Guidelines
Eat more potato.
The end.
What? Not good enough? Fine.
Since LIZA is a muscle-gaining program, for Phase 1 I actually
don't find nutrition guidelines to be as fundamental as most
people (and trainers) like to believe. Also, Ive come to realize
that the majority of the population hates counting calories - I
know I do.
So as long as you keep track of your weight on a weekly basis
and notice that it is increasing, that should be fine in most
cases.
Just make sure that you are gaining weight at a slow pace
without getting unnecessarily fat in the progress. Shoot for an
increase in body weight of 0.25 - 0.5 kg/week (0.5 - 1 lbs.) More
is usually not necessary unless you are very thin to begin with or
youve chosen to expressively eat at maintenance in order to
achieve body-recomposition (burn fat while building muscle
resulting in a no weight gained or lost).
As for protein, aim near the higher end (2 grams/kg bodyweight
minimum) along very high potato intake, at least on training
days (you are going to need it). Or you could eat carbs other
than potato, but they are most likely inferior.
Meal frequency? Meal timing? Clean eating? I really dont give a
shit. Training should be easy, uncomplicated and fun. As such,
Ive created the following food pyramid

Now, if you want to keep notorious track of your calorie intake -
no problem.
In that case I recommend cycling between a pretty big calorie
surplus on training days and a slight calorie deficit on rest days.
This is to ensure that you get a lot of nutrients when your body
needs to rebuild (hello new muscle gains) but also keeps your
body fat levels as low as possible.
If you are training 4 times per week this will equal 4 high calorie
and 3 low calorie days per week.
To illustrate, below is an example from one of my clients:

Calorie intake Protein Carbohydrates Fat
Low day 2500 kcal 220g 290 g 50g
High day 4000 Kcal 220 g 670 g 50 g
Average/day: 3357 kcal / 220g protein /507g carb /50g fat
How to set up your macros during LIZA:
1. Calculate your protein intake (2grams/kg bodyweight)

2. Add 50 grams of fats
3. Add carbs until you find a calorie level where you gain
weight in the desired rate.
And please dont turn into an obsessive calorie counting police

officer. Number one priority for LIZA is that your training
should be obsession-free. The next priority is that it should be
challenging and fun.
Can I do intermittent fasting?

Let me repeat: I dont really care about meal preferences and
meal frequency as long as you get enough food in your mouth.
My experience from The LIZA Project is that intermittent
fasting works if you manage to get the needed amount of
calories in.
Most do. Some dont.

Supplementation
First of all, let me get one thing

completely clear: Supplements
are by no means essential to
getting great results. Ive done
many, if not most of my client
transformations without the use
of any supplementation. But
since supplements are such a hot
topic of discussion, I would like
to reveal some simple tips on
supplements that have scientific
backing and/or I believe they
might be worth considering.
If you want to incorporate
supplements, below are the few that I think will benefit you
during LIZA.
Note: the supplements below are the only supplements I
consider worth using so dont ask me what I think about
supplement X. If its not included in the list below, you should
check out this awesome website called www.examine.com. It is
the Wikipedia of supplements and there is no better resource
available on the web at the moment. Also, dont forget to track
the potential energy content of the supplements and include
them in your calculations of total daily intake if you are a
calorie counter.
Multivitamin Pills: Im not sure if these are absolutely
necessary when living in an industrialized country, but if you
dont eat a variety of food sources, its better to be safe then
sorry.

Fish Oil: The health benefits of fish oils are many and thus, I
believe this is one supplement that every living person should
take - unless you eat a lot of fish. Just make sure to check the
concentration of the fish oil supplement before buying, as
dosing will vary depending on the concentration of EPA and
DHA in the capsules.
Creatine: Can help to increase performance. Some water
retention is not unusual but once the scale balances out, the
weight change should still be constant. And, yes it is safe.
EAA/BCAA: Can be used in the pre and post workout window
to stimulate protein synthesis. Those that prefer to do LIZA in a
fasted state (kinky) can also benefit from the intake of amino
acids pre- and post-workout. Though, fasted workouts is not
something I normally recommend.
Caffeine: Coffee or caffeine pills for pleasure or performance
enhancement can be used, as you prefer. Caffeine as also shown
to reduce soreness when taken post-workout, and considering
the hardcore nature of LIZA, this might be a good idea.
Protein Powders: Liquid protein sources are not as satiating
as solid food, and so I prefer that you use cow (or anything that
had parents, really) as your primary protein source. That being
said, if you are one of those people who struggle with the
prescribed protein intake, are really busy, or prefer them for
their low cost, then I have no problem with my clients using
protein powders.

Now What?
phases.


supersets.

phase.
First of all, Congratulations! If youve managed to get this far

(doing the actual workouts that is, not just reading), then youve
experienced exactly what I experienced a few years ago partial
enlightenment.
Maybe not enough people say this, but Im proud of your ass
and very appreciative that youve given my program a chance,
when you had the option of choosing amongst thousands of
others.
Now its time to advance to the next phase which will build on
the foundation youve created over the past 13 weeks.
Phase 2 is going to be even more bad-ass; the supersets are
slightly less intense, but youll instead add some very cool
cluster sets that will make your arms feel like overcooked
spaghetti. The gains are going to come even faster and ever
harder.
Now, Phase 2 is going to be a premium product and will ONLY
be available to those that have gone through Phase 1 people
such as yourself. There are 2 simple reasons for this:
1. If you do phase 2 without completing the prep and phase 1,
youre asking for injuries. Because I want to minimize the
amount of people being admitted into snap city, Im going to
do my due diligence as a Doc and separate people from their
own stupidity. Not that you would do such a thing, but hey, we
all know there are dorks out there.
2. It allows me to offer premium support. While Ill try and help
out as many people as possible, I wont be able to beat the
numbers. I wish I could sit at home in my PJs, coffee in hand
and do nothing but talk about LIZA all day long. But as they say,
time is money and I have a day job, along with bills to pay. So
questions and support about phase 2 will be for serious LIZA
practitioners only. If youre thinking about supporting me, I
seriously thank you in advance!
So when exactly will you release phase 2, Dr. Potato?!
Good question While the actual phase is complete, the book is

currently going through the editing process (unless you feel like
reading the chicken scratch that resides on the scanned copy of
my gynecology lecture sheet).
So keep a lookout for the Phase 2 announcement in your inbox,
and Ill let you know the moment it is available. In fact, Ill give
you early pre-sale access and a steep discount.
And as you know, I only put out quality stuff, so I can promise
you it will be worth the wait.

Heres to you and the countless women (and men) we will inspire
with our sexy new bodies.
- Dr. Bojan Kostevski

P.S - If you got your hands on this Phase 1 book through a friend,
youre probably missing out on a boat load of exclusive content,
early release dates for programs (such as this one), new articles
about elite strength training and of course, updates to LIZA. I urge
you to visit http://www.lift-heavy.com and subscribe.
I promise to make it worth your while - welcome to the Lift Heavy
family, in advance.

Frequently Asked Questions
Q: I think I am going to die. Will I?
A: No you wont. Grind through. It will get better eventually.
Q: Im done with LIZA Phase 1 and have had gotten some
amazing results. Where can I found more information about the
next phase?
A: Be sure youre part of my subscriber list over at
http://www.lift-heavy.com. All the information about Phase 2
will be revealed soon.
Q: I have an injury and cannot perform exercise X. What can I
do instead?
A: Sounds like you need a personal consultation. See below for
more information
For more Frequently Asked Questions check out the interactive
online LIZA Phase 1 FAQ.
Have a question of you own? Feel free to contact me (after
checking the online F.A.Q) via the contact form on Http://Lift-
Heavy.com. The question will be answered on the online FAQ,
so others also can benefit from the answer.
And remember, if you want a completely personalized
program, visit: http://bojan.fitnessblueprint.info
And if you want to become a personal online client,
visit: http://www.flawlessfitnessmedia.com/training

Please Consider Sharing The Love
Liza was born to serve the masses. While many fall in love with
her scandalous ways, she has no attachment towards any one
individual not even me. That is not to say that she is an ice-
cold heart breaker.
No. She just happens to love everyone equally.
So if you feel like she serviced you well, please do me a favor
and introduce her to everyone in your circle of friends - click the
share buttons below, and know that her and I will forever be
grateful.
- Dr. Bojan Kostevski
* The testimonials found in this book are unverified by third parties. They have been forwarded by
actual users of the LIZA program, and may not reflect the typical users experience, may not apply to
the average person and are not intended to represent or guarantee that anyone will achieve the same
or similar results. If we have disclosed typical results based on information provided to us by a
manufacturer or other reputable third party source, you should presume that the typical results as
stated are more reliable than the testimonials and other examples found in this book or at lift-
heavy.com. However, you should always perform due diligence and not take such results at face value.
We are not responsible for any errors or omissions in typical results information supplied to us by
manufacturers or other reputable third parties. If a product or service is new, you understand that it
may not have been available for purchase long enough to provide an accurate results history. Again, it
is possible that even with perfect use of the program, you will not achieve the results described in
testimonials. They are meant to be a showcase of the best results the program has produced, and
should not be taken as the results a typical user will get.

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com | All Rights Reserved

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"LIZA Phase 1 is by far the most effective strength training

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Strength stats during Liza Phase 1 (working weights in kilograms):

Before Phase 1 Before Phase 2 Change

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TESTING THE LIZA PROJECT 13

ARE YOU COMMITTED? 17

IF LIZA IS NOT FOR YOU 19

LIZA PROGRESSION STRUCTURE 20

THE BIRDS EYE VIEW 22

THE PREPARATION PHASE 23

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FREQUENTLY ASKED QUESTIONS 47

PLEASE CONSIDER SHARING THE LOVE 48

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15 2013 www.lift-heavy.com | All Rights Reserved

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3. You accept weight maintenance or controlled weight gain

4. You understand that this is an extremely intensive

So if you meet these pre-requisites then welcome aboard. Take a

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2. Online Personal Training: While the Fitness Blueprint

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Phases Duration Phase characteristics

Liza Phase 1 8 weeks 3x5 heavy strength training,

De-load 1 week Recovery & Technique work

Liza Phase 2 8 weeks Added cluster-sets and lower rep,

De-load 1 week Recovery & Technique work

Liza Phase 3 8 weeks Reducing workload while

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Phases Duration Phase characteristics

Liza Phase 1 8 weeks 3x5 heavy strength training,

Deload 1 week Recovery & Technique work

Liza Phase 2 8 weeks Added cluster-sets and lower rep,

Deload 1 week Recovery & Technique work

Liza Phase 3 8 weeks Reducing workload while

I realize your temptation to skip this prep phase and dive

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2. Chin-ups (weighted) 3x5 @ 50% of 1RM

Monday 3. Standing military

1A. Squat 5x5 supersets @ 50% 1RM

1B. Romanian Deadlifts 5x5 supersets @ 50% 1RM

Tuesday 2. Leg press 2x12-15

3. Standing calf press 2x12-15

1B. Chin-ups 5x5 supersets @ bodyweight

Thursday 2. 45 lying Biceps curls 2x12-15

1. Squats 3x5 3x5 @ 50% of 1RM

2. Deadlifts 3x5 3x5 @ 50% of 1RM

Friday 3. Good mornings 2 x12-15

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Chin-ups (weighted) 3x5 @ 60% of 1RM

4. Farmers walk 2 x max distance