started: 03/01/2018 Ended 08/31/2018 This is a cable based workout plan for a functional trainer that is based on Stuart McRobert's "Abreviated Training" principles espoused in his Beyond Braun book and his Hardgaining website. With Abbreviated Training, the goal is to to focus on the major compound moves; make small, but steady increases in the weight lifted each session to stimulate growth; get plenty of rest and recovery time; and eat right. This workout adjusts the GLB #18.1 workout for dumbbells to be for a new Inspire FT1 Functional Trainer (with heavy stacks). The functional trainer provides great flexibility for safe, progressive, heavy lifting in a compact space. I've had fantastic experiences and results with the Abbreviated Training concepts, and am looking forward to many years of continued progress. Like the GLB #18.1 workout, for this GLB #18.2 workout - * Major muscle groups are worked on Mondays, Wednesdays, and Fridays, and light cardio with small muscle groups are worked on Tuesdays and Thursdays. * An alternating upper and lower body split approach is used for the major muscle groups. This results in a 4 or 5 day recovery period for the major muscle groups, and still allows for a consistent gym schedule. This works well for me. * A key component of Abbreviated Training (and StrongLifts 5x5, and Starting Strength) is to make small, but steady weight increases within the prescribed sets / reps. Based on the GLB #17a plan results, I find that 1% - 2% increase per workout worked well. I've invested in several micro-weight plates that make this possible. Using this slow, but steady increase, I've been able to improve 1RM weights by 12% - 15% in ~ 6 months. * The major muscle group workouts are divided into two fairly typical body splits: - Workout A: Chest, Shoulders, Triceps - Workout B: Legs, Back, Biceps * There are wo variations for each workout for a total of four different workouts. To be consistent with the Abbreviated Training principles, each variation differs only with minor variation of the major moves (squats, presses, pulls). * Each major muscle group workout contains four exercises that are executed with the same weights for three sets with a fixed number of reps. For me, reps are set in the mid-ish range (8 - 12), * In addition four different Cardio / small muscle variations are rotated through on Tuesdays and Thursdays. - Cardio #1 - with Abs & Forearms - Cardio #2 - with Abs & Calves - Cardio #3 - with Abs, Traps & Rear Delts - Cardio #4 - with Abs, Rotator Cuff Note that these frequently change depending on need. * This results in a four week rotation as follows - Week #1 - Mon: Workout A1 Tues: Cardio #1 Wed: Workout B1 Thu: Cardio #2 Fri: Workout A2 Week #2 - Mon: Workout B2 Tues: Cardio #3 Wed: Workout A1 Thu: Cardio #4 Fri: Workout B1 Week #3 - Mon: Workout A2 Tues: Cardio #1 Wed: Workout B2 Thu: Cardio #2 Fri: Workout A1 Week #4 - Mon: Workout B1 Tues: Cardio #3 Wed: Workout A2 Thu: Cardio #4 Fri: Workout B2 * To continue to add strength and add muscle mass, I use a slow gaining diet with ~200 excess calories with a macro balance of: 45% Carbs; 30% Protein; 25% Fat. I use MyFitnessPal (linked to Fitbit) to track calories burned and consumed as well as macro nutrients