1

REBUILT
PROGRAM CREATED BY:
Joe DeFranco
All rights reserved. No part of this manual may be reproduced (by any means)
without the expressed written permission of Joe DeFranco.

This manual is being offered for education and information purposes. There is
inherent risk with any physical activity. Please consult your physician before
starting this (or any) exercise program. Joe DeFranco and DeFranco’s Training
Systems, LLC, can not be held responsible for any injury that may occur while
participating in the REBUILT program.

©2016 DeFranco’s Training Systems, LLC

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A MESSAGE FROM JOE D.
Thank you for your interest in my REBUILT program - the program
that completely transformed my body and health.

Initially, I had no intentions of sharing this program with anyone.

But, I ended up changing my mind because the demand to share this
info became too overwhelming for me to ignore.

Here’s the deal… As you read the REBUILT program, please

remember that I wrote it for me. REBUILT was created with my
goals, my schedule and my medical history in mind.
For example: You’ll notice my Lower Body training is extremely
limited due to residual nerve damage and pain - along with a host of
other physical limitations - from 5 previous back surgeries and over
100 medical procedures. (For those who don’t know my “story”, I
was diagnosed with a spinal tumor at the age of 17. I was mis-
diagnosed for over 4 years before the tumor was removed. All of the
surgeries and procedures left me with nerve damage and a host of
other problems that basically destroyed my lumbar spine.)

If you’re someone who has low back problems, my “conservative”

Lower Body training might be a perfect fit you! On the other hand, if
you’re a young healthy lifter that’s looking to squat and deadlift
heavy, you’ll definitely need to change some things on this program.

With that being said, I do feel the majority of people reading this
can/will benefit from the REBUILT program. It’s an amazing
program that completely changed my body and life. I just wanted to
give you guys the “OK” to tweak it, change it, and/or add to it any
way YOU feel necessary. In other words, use “my” REBUILT
program as a reference, but feel free to make it your own!

Joe D.
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“Begin with the end in mind.”

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 PHASE 1 - Foundational Phase

Description:
- Full Body strength workouts performed 3X a week (on non-
consecutive days)
- Low-Intensity Steady-State (LISS) cardio performed twice a
week on non-lifting days.
- Weekends off

Length = 2 weeks

Goal = Build a foundation of general strength and “fitness” in

order to prepare the body for the more intense phases that will
follow.
This phase was also used to get back in the habit of
consistently training again.

5
WEEK 1

Monday: Full Body [Workout A]

1. Goblet Box Squats: 3 x 10

2A. Dumbbell Floor Press, palms in: 3 x 10

2B. Inverted Bodyweight Rows (feet elevated): 3 x 10

3A. Stability Ball Hip Extension + Leg Curl: 3 x 8

3B. DB “Drag” Shrugs: 3 x 8

4. Shoulder Taps (in push-up position): 2 x 10 each arm

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Tuesday: LISS Cardio
*Performed cardio 45min after eating dinner.

1. Elliptical: 20min @ 65-75% Max HR

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Wednesday: Full Body [Workout B]

1. *Barbell Reverse Lunges: 3 x 8 each leg

*Place barbell in Front Squat position (using straps if necessary)

2A. Chin-ups, (neutral grip): 3 x 6-10

2B. Wall Handstands: 3 x 20sec. hold

3. Band Goodmornings: 3 x 10

4A. Rolling DB Tricep Extensions: 3 x 12

4B. Rotating DB Curls: 3 x 8

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Thursday: LISS Cardio
*Performed cardio 45min after eating dinner.

1. Elliptical: 20min @ 65-75% Max HR

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Friday: Full Body [Workout A]

*Try to go heavier (or do more reps) than you did on Monday.

1. Goblet Box Squats: 3 x 10

2A. Dumbbell Floor Press, palms in: 3 x 10 (Last set = 10+)

2B. Inverted Rows (feet elevated): 3 x 10 (Last set = 10+)

3A. Stability Ball Hip Extension + Leg Curl: 3 x 8-10

3B. DB “Drag” Shrugs: 3 x 8-10

4. Shoulder Taps (in push-up position): 2 x 12 each arm

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WEEK 2

Monday: Full Body [Workout B]

*Try to go heavier (or do more reps) than you did last

Wednesday.

1. *Barbell Reverse Lunges: 3 x 8-10 each leg

*Place barbell in Front Squat position (using straps if necessary)

2A. Chin-ups, (neutral grip): 3 x 6-12

2B. Wall Handstands: 3 x 30sec. hold

3. Band Goodmornings: 3 x 10-12

4A. Rolling DB Tricep Extensions: 3 x 12

4B. Rotating DB Curls: 3 x 8

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Tuesday: LISS Cardio
*Performed cardio 45min after eating dinner.

1. Elliptical: 20min @ 65-75% Max HR

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Wednesday: Full Body [Workout A]

*Try to go heavier (or do more reps) than you did last Friday.

1. Goblet Box Squats: 3 x 10-12

2A. Dumbbell Floor Press, palms in: 3 x 10 (Last set = 10+)

2B. Inverted Rows (feet elevated): 3 x 10 (Last set = 10+)

3A. Stability Ball Hip Extension + Leg Curl: 3 x 8-10

3B. DB “Drag” Shrugs: 3 x 8-10

4. Shoulder Taps (in push-up position): 2 x 15 each arm

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Thursday: LISS Cardio
*Performed cardio 45min after eating dinner.

1. Elliptical: 20min @ 65-75% Max HR

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Friday: Full Body [Workout B]

*Try to go heavier (or do more reps) than you did on Monday.

1. *Barbell Reverse Lunges: 3 x 8-10 each leg

*Place barbell in Front Squat position (using straps if necessary)

2A. Chin-ups, (neutral grip): 3 x 8-12

2B. Wall Handstands: 3 x 30sec. hold

3. Band Goodmornings: 3 x 10-12

4A. Rolling DB Tricep Extensions: 3 x 12

4B. Rotating DB Curls: 3 x 8

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 PHASE 2 - Strong Bastard Phase

Description
- Upper/Lower Strength Training split (SB911 inspired)
- Replaced SB911 Max-Effort Lower Body w/ an Assault Bike workout
- Additional cardio added twice a week

Length = 6 weeks

Goal = Get strong and pack on as much muscle as possible

WITHOUT increasing bodyfat!
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WEEKS 3 - 5

Monday: Upper Body Workout #1

1. Barbell Bench Press

*Sets listed below are WORK SETS. You may need to perform a few
warm-up sets before your first Work Set.

Wk 3: 70% 3 x 7, last set 7+

Wk 4: 75% 3 x 6, last set 6+
Wk 5: 80% 3 x 5, last set 5+

2. Weighted Push-ups: 2 x Max Reps, Rest 2-3min b/t sets.

*Place hands on dumbbells or push-up handles (45-degree angle)
*Use 40-80lbs additional chain weight

3A. Barbell Chest Supported Row w/ ISO-holds: 3 x 5

*Hold each rep in contracted position for 5sec.

3B. “Face Pull-aparts” w/ mini band: 3 x 10-12

https://www.youtube.com/watch?v=MEJUx6P597Q

4A. DeFranco “Delt Snatch”: 3 x 8-10

https://www.youtube.com/watch?v=XpJFBSaBFFg

4B. Seated Dead-Stop Barbell Curls: 3 x 8-10

https://www.youtube.com/watch?v=jBVA91I1QlU

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Tuesday: Lower Body Workout #1

1. Eccentric Bulgarian Split Squats (holding DB’s) - 6sec lowering

*Sets listed below are WORK SETS. You may need to perform
a few warm-up sets before starting your first Eccentric Work Set.
Wk 3: 3 x 6
Wk 4: 3 x 5 (heavier than Wk 3)
Wk 5: 3 x 4 (heavier than Wk 4)

2. Bodyweight Hip Thrusts (back on floor, feet elevated): 3 x 8-12

*Place arch of each foot on edge of bench/box
Wk 3: 3 x 8
Wk 4: 3 x 10
Wk 5: 3 x 12

3A. Weighted Cossack Squats: 2 x 6-10 each leg

Wk 3: 2 x 6 w/ 1 chain over shoulders
Wk 4: 2 x 8 w/ 1 chain over shoulders
Wk 5: 2 x 10 w/ 1 chain over shoulders

3B. Seated Med Ball Russian Twists: 2 x 30sec w/ 15lb ball

4. Standing Single Leg Calf Raise w/ ISO-holds (on stairs): 3 x 10

*Shift weight onto big toe - DON’T push off outside of foot
*Hold each rep in contracted position for 2-count

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Wednesday: Empty Stomach Morning Cardio - LISS
*Performed 1st thing in morning after drinking 16oz of water

1. Elliptical: 25min @ 65-75% Max HR

2. Relaxed Hanging from Chin-up bar: 1min

3. Prone “Figure 4” Psoas Smash w/ Coregeous ball: 2min each side

Prone “Figure 4” Psoas Smash w/ Coregeous ball

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Thursday: Upper Body Workout #2

1. Eccentric Incline DB Bench Press - 6sec lowering

*Sets listed below are WORK SETS. You may need to perform a few
warm-up sets before your first Work Set.

Wk 3: 3 x 8
Wk 4: 3 x 7 (heavier than Wk 3)
Wk 5: 3 x 6 (heavier than Wk 4)

2. Bodyweight Bench Press Challenge - 30 total reps AFAP!

- Load your bodyweight onto a Barbell Bench Press (For example: If
you weigh 200lbs, you will put 200lbs on the barbell.)
- Complete 30 total reps As Fast As Possible! (AFAP)
- Time yourself. (Start the clock as soon as you lower the first rep,
and stop the clock when you lockout the 30th rep.)
- If you can’t complete all 30 reps in one straight set (don’t worry
about it, not too many people can.) You can perform your reps in
“rest-pause” fashion.
- Try to beat your time each week

3A. Band-Resisted Pull-ups (neutral grip): 3 x 6-8

*Double ‘X-band’ set-up
3B. Incline Rear Delt Flyes, pinkies up: 3 x 10-15

4. Medial Delt Massacre: 2 sets*

*1 SET = 10 Lateral Raises, 10 FWD circles, 10 BWD circles, 5 Eccentric L-Lateral Raises
https://www.youtube.com/watch?v=r63pdW6Tx1U

5. Timed Tricep Pushdowns w/ band: 2 x 30sec AMRAP!

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Friday: Lower Body Workout #2

1. Airdyne Assault Bike - 3 miles AFAP!

*Record your time and try to go faster each week.

2A. Jungle Gym/TRX Leg Curls: 3 x 8-10

2B. Jungle Gym/TRX Mountain Climbers: 3 x 20-30sec

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Saturday: Off

——————————

Sunday: Empty Stomach Morning Cardio - LISS

*Performed 1st thing in morning after drinking 16oz of water

1. Elliptical: 25min @ 65-75% Max HR

2. Relaxed Hanging from Chin-up bar: 1min

3. Prone “Figure 4” Psoas Smash w/ Coregeous ball: 2min each side

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WEEKS 6 - 8

Monday: Upper Body Workout #1

1. Narrow Grip Bench Press w/ EliteFTS Shoulder Saver Pad

*Percentages are based off your Flat Barbell Bench Press 1RM
**Sets listed below are WORK SETS. You may need to perform
a few warm-up sets before your first Work Set.

Wk 6: 80% 3 x 5, last set 5+

Wk 7: 85% 3 x 3, last set 3+
Wk 8: 90% 3 x 2, last set 2+

2. Weighted Dips: 3 x 8-12

3A. “Batwing” Exercise (on slight incline): 3 x 20-30sec hold

3B. Seated Cable Rows: 3 x 10-15

4. EZ Bar Preacher Curls w/ Fat Gripz: 3 x 8-10

5. Seated Lateral Raises: 100 total reps AFAP

*Choose between 5, 10 or 15lb dumbbells
**Record your time and try to complete the 100 reps in less time each week

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Tuesday: Lower Body Workout #1

1. Bulgarian Split Squats w/ ISO-holds (holding DB’s) - 3sec pause

in bottom position
*Sets listed below are WORK SETS. You may need to perform
a few warm-up sets before starting your first ISO-Hold Work Set.
Wk 6: 3 x 6
Wk 7: 3 x 5 (heavier than Wk 6)
Wk 8: 3 x 4 (heavier than Wk 7)

2. Bodyweight Reverse Hypers OR 45-Degree Back Raises: 3 x 10-15

3A. Seated Calf Raises: 3 x 60sec (AMRAP)

3B. Band-resisted Dorsi-flexion: 3 x 10 (Hold each rep for 2-count)

4A. Hanging Leg Raises: 3 x 10-12

4B. Stability Ball Crunches: 3 x 15

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Wednesday: Empty Stomach Morning Cardio - LISS
*Performed 1st thing in morning after drinking 16oz of water

1. Elliptical: 30min @ 65-75% Max HR

2. Relaxed Hanging from Chin-up bar: 1min 15sec

3. Prone “Figure 4” Psoas Smash w/ Coregeous ball: 2-3min each side

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Thursday: Upper Body Workout #2

1A. Band-Resisted Pull-ups (neutral grip)

*Double ‘X-band’ set up
Wk 6: 6 x 4 (last set = 4+)
Wk 7: 7 x 4 (last set = 4+)
Wk 8: 8 x 4 (last set = 4+)

1B. Wall Handstand Push-ups

*Place 2 Airex pads under head
Wk 6: 6 x 3 (last set = 3+)
Wk 7: 7 x 3 (last set = 3+)
Wk 8: 8 x 3 (last set = 3+)
-Rest 60-90sec between supersets.

2. ISO-Hold Flat DB Bench Press - 3sec pause in bottom position

*Sets listed below are WORK SETS. You may need to perform a few
warm-up sets before your first Work Set.

Wk 6: 4 x 7
Wk 7: 4 x 6 (heavier than Wk 6)
Wk 8: 4 x 5 (heavier than Wk 7)

3A. Dead-Stop DB Floor Tricep Extensions: 3 x 8

3B. Band Pull-aparts: 3 x 100 total reps
*1st set = 35 reps, 2nd set = 35 reps, 3rd set = 30 reps
**Reps can be performed in “rest-pause” fashion if necessary.

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Friday: Lower Body Workout #2

1. Airdyne Assault Bike - 3 miles AFAP + 2 miles steady-state

*Record your 3-mile time and try to go faster each week…
**After you complete your 3 miles, keep going for another 2 miles (5
miles TOTAL distance) at an intensity of 65-75% of your Max HR.

2A. Jungle Gym/TRX Leg Curls: 3 x 10-12

2B. Jungle Gym/TRX Pike-ups: 3 x 10-12

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Saturday: Off

——————————

Sunday: Empty Stomach Morning Cardio - LISS

*Performed 1st thing in morning after drinking 16oz of water

1. Elliptical: 30min @ 65-75% Max HR

2. Relaxed Hanging from Chin-up bar: 1min 15sec.

3. Prone “Figure 4” Psoas Smash w/ Coregeous ball: 2-3min each side

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WEEK 9 - Deload Week

Monday

1. Treadmill: 1 mile walk on 2% incline

2A. Push-ups: 4 x 25
2B. Band Pull-aparts: 4 x 25 (light tension)

3. Relaxed Hanging from Chin-up bar: 1min 15sec

4. Prone “Figure 4” Psoas Smash w/ Coregeous ball: 3min each side
5. Weighted Calf Stretch, holding 45lb plate: 30-45sec each side

——————————

Tuesday - Off

——————————

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Wednesday

1. Airdyne Assault Bike: 3 miles @ 10min pace

2A. Empty Barbell Curls: 4 x 25

2B. Tricep Pushdowns w/ band: 4 x 25 (light tension)

3. Relaxed Hanging from Chin-up bar: 1min 15sec

4. Prone “Figure 4” Psoas Smash w/ Coregeous ball: 3min each side
5. Weighted Calf Stretch, holding 45lb plate: 30-45sec each side

——————————

Thursday - Off

——————————

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Friday

1. Circuit
a. Concept 2 Rower x 500m
b. 135lb Barbell Bench Press x 25 reps
c. Underhand Band Pull-Aparts (light tension) x 25 reps
d. Crunches x 25 reps
- Go thru circuit 4X

2. Relaxed Hanging from Chin-up bar: 1min 15sec

3. Prone “Figure 4” Psoas Smash w/ Coregeous ball: 3min each side

4. Weighted Calf Stretch, holding 45lb plate: 45sec each side

——————————

Saturday & Sunday - Off

——————————

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 PHASE 3 - Shredded Bastard Phase

Description:
- 3 Strength & 3 Cardio workouts per week
- Alternate between strength & cardio workouts
- Utilize bodybuilding-style splits for strength workouts
- Additional cardio “finishers” added to strength workouts

Length = 3 weeks

Goal = Shed as much fat as possible without losing

muscle or strength.
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WEEKS 10 - 12

Monday - Chest & Biceps

1. “Neural Activation” Barbell Bench Press

*Sets listed below are WORK SETS. You may need to perform a few
warm-up sets before your first Work Set.

Wk 10: 7x1 @ 90% (Perform 1 rep every 45-60sec)

Wk 11: Same as Week 10, but go 5lbs heavier
Wk 12: Repeat Week 11

2A. *Incline DB Flyes (internally rotate at top): 4 x 8

*Hold each rep in stretched position for 2-count
**Perform concentric contraction in a controlled “bodybuilding” fashion

2B. *Weighted Dips: 4 x 12

*Hold each rep at top (squeeze pecs) for 2-count

3A. Single Arm Eccentric-Focussed Preacher Curls - 6sec lowering: 3x6

3B. Incline DB Curls (one-and-a-half-reps): 3 x 6-8

4. *Tabata Jump Rope Finisher

*Jump rope for 20sec, Rest for 10sec. Repeat 8X (for a total of 4min)

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Tuesday - Empty Stomach Morning Cardio & Abs

*Performed 1st thing in morning after drinking 16oz of water

1. *Elliptical Intervals

*Start with a 2min warm-up @ 60% effort. Then, begin your

intervals. Go “as fast as you can” for 30sec, then “coast” at 60%
effort for 1min. Repeat this 12X, then conclude with a 2min
cooldown @ 40% effort.
Total time on Elliptical = 22 minutes.

2A. *“Hands-to-knees” Crunches (on bench): 3 x 15

*Hold in contracted position for 2sec

2B. *Reverse Crunches (hold back of bench): 3 x 15

*Small, rocking movement - bringing knees to face

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Wednesday - Legs & Shoulders

1. Heavy Prowler Push: 10 x 10 yards

-Rest 60sec. between each push

2. *Wall Handstand Push-ups: 4 sets, descending reps (8, 6, 5, 3+)

*2 Airex pads under head
*Full recovery b/t each set

3. Original Dumbbell “Shoulder Shocker”: 2-3 sets

a. Front Raise (thumbs up) x 8
b. Lateral Raise (palms down) x 8
c. Cuban Press x 8

4. “Kettlebell Mile” Finisher: Walk 1mile holding 20lb KB’s

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Thursday - Empty Stomach Morning Cardio - LISS
*Performed 1st thing in morning after drinking 16oz of water

1. Elliptical: 30min @ 65-75% Max HR

2. Relaxed Hanging from Chin-up bar: 1min 15sec

3. Prone “Figure 4” Psoas Smash w/ Coregeous ball: 2-3min each side

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Friday - Back & Triceps
1. *Band-resisted Pull-ups (neutral grip): 4 sets (10, 7, 5, 3+)
*Double ‘X-band’ set-up

2A. Kelso Shrugs w/ DB’s: 3 x 8 (hold contraction for 2-count)

2B. Chest Supported Rows: 3 x 10-12

3. Low Box “Batwing-T’s” finisher (holding 5lb DB’s): 2 sets

*Hold “Batwing” exercise for a 2-count, then immediately
transition into the “T” position and hold that for a 2-count. Alternate back
& forth between these 2 positions for as long as possible. When the
dumbbells touch the floor, the set is done.
Rest 1-2min then repeat for a second set.

https://www.youtube.com/watch?v=q5vU0bU8JRc

4. Barbell Tricep Extensions (*slight decline): 4 x 7

*Place a 25lb or 45lb plate under the foot-end of the flat bench

5. *Tabata Jump Rope Finisher

*Jump rope for 20sec, Rest for 10sec. Repeat 8X (for a total of 4min)

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Saturday - Assault Bike & Abs

1. Airdyne Assault Bike - 3 miles AFAP + 2 miles steady-state

*Record your 3-mile time and try to go faster each week…
**After you complete your 3 miles, keep going for another 2 miles (5
miles TOTAL distance) at an intensity of 65-75% of your Max HR.

2A. Rotational Side Planks: 2 x 10 each side

https://www.youtube.com/watch?v=KGXNoF_Y5tw

2B. RKC Planks: 2 x 5 *reps

*1 rep = 5sec “high-tension” followed by 5sec “relaxed”

3. Relaxed Hanging from Chin-up bar: 1min 15sec

4. Prone “Figure 4” Psoas Smash w/ Coregeous ball: 2-3min each side

———————————————

Sunday - Off

———————————————

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Joe DeFranco’s Weekly Meal Plan

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DAY 1
Breakfast
- 2 Good Culture Cottage Cheese (Blueberry Acai Chia)
- 1/4 Metabolic Meals Chocolate Peanut Butter Square
Calories = 446 Protein = 37g Carbs = 33g Fat = 16g

Post-Workout Shake
- 2 scoops The DeFranco Whey (Chocolate)
- 1 scoop DeFranco’s Clean Greens
- 1/2 cup Gluten Free Oats
- 1/2 cup Low Sugar Almond Milk & 1.5 cups water
Calories = 465 Protein = 48g Carbs = 55g Fat = 8g

Lunch
- Metabolic Meals Scrambled Free Range Eggs & Turkey Bacon
Calories = 405 Protein = 45g Carbs = 0g Fat = 25g

Snack
- Siggi’s Blueberry Non-fat Yogurt
Calories = 110 Protein = 14g Carbs = 13g Fat = 0g

Dinner
- 2 Grass Fed Ground Beef Patties
- 2 slices Provolone Cheese
- 1 cup blueberries
Calories = 708 Protein = 52g Carbs = 22g Fat = 44g

Bedtime Snack
- 4 Organic Turkey Breast slices
- 2 slices Provolone Cheese
Calories = 210 Protein = 21g Carbs = 0g Fat = 12g

TOTALS: Calories = 2344 Protein = 217 Carbs = 123 Fat = 105

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DAY 2
Breakfast
- 2 Good Culture Cottage Cheese (Blueberry Acai Chia)
- 1/4 Metabolic Meals Chocolate Peanut Butter Square
Calories = 446 Protein = 37g Carbs = 33g Fat = 16g

Post-Workout SUPER SHAKE

- 2 scoops The DeFranco Whey (Chocolate)
- 1 scoop DeFranco’s Clean Greens
- 1 packet Gluten Free Maple & Brown Sugar Oatmeal
- 1/2 cup Low Sugar Almond Milk & 1.5 cups water
Calories = 515 Protein = 47g Carbs = 60g Fat = 7g

Lunch
- Grass Fed Beef Burger Patty w/ 1 slice American Cheese
- 1/2 Gluten Free Bun
Calories = 371 Protein = 27g Carbs = 12g Fat = 22g

Snack
- Siggi’s Blueberry Non-fat Yogurt & 1/4 cup Roasted Cashews
Calories = 270 Protein = 19g Carbs = 22g Fat = 14g

Dinner
- 6oz Steak (filet)
- 1 cup white rice & 1 cup broccoli
- (Dessert) 15 pieces Chocolate Almond Dream Bites
Calories = 872 Protein = 42g Carbs = 72g Fat = 47g

Bedtime Snack
- 1 can Tuna in water w/ 1tbsp Light Mayo
- 4 mini Dill Pickles
Calories = 190 Protein = 26g Carbs = 6g Fat = 7g

TOTALS: Calories = 2664 Protein = 198 Carbs = 125 Fat = 113

41
DAY 3
Breakfast Shake (Mix in blender)
- 2 scoops The DeFranco Whey (Chocolate)
- 1 scoop Amazing Greens (Cacao Chocolate Infusion)
- 1tbsp All-Natural Peanut Butter
- 1/2 Banana
- 1/2 cup Low-Sugar Almond Milk & 1.5 cups water
Calories = 472 Protein = 48g Carbs = 39g Fat = 13g

Snack
- Onnit Warrior Bar
- Siggi’s Non-fat Blueberry Yogurt
Calories = 250 Protein = 28g Carbs = 27g Fat = 4g

Post-Workout SUPER SHAKE

- 2 scoops The DeFranco Whey (Chocolate)
- 1 scoop DeFranco’s Clean Greens
- 1 packet Gluten Free Maple & Brown Sugar Oatmeal
- 1/2 cup Low Sugar Almond Milk & 1.5 cups water
Calories = 515 Protein = 47g Carbs = 60g Fat = 7g

Dinner
- Metabolic Meals Grass-Fed Beef Italian Meatballs & Broccoli
- (Dessert) Metabolic Meals Gluten-Free Chocolate Banana Muffin
Calories = 800 Protein = 58g Carbs = 33g Fat = 47g

Bedtime Snack
- Good Culture Cottage Cheese (Blueberry Acai Chia)
- 4 slices Organic Smoked Turkey Breast
Calories = 230 Protein = 28g Carbs = 10g Fat = 7g

TOTALS: Calories = 2267 Protein = 209 Carbs = 169 Fat = 78

42
DAY 4
Breakfast Shake (Mix in blender)
- 2 scoops The DeFranco Whey (Chocolate)
- 1 scoop Amazing Greens (Cacao Chocolate Infusion)
- 1tbsp All-Natural Peanut Butter
- 1/2 Banana
- 1/2 cup Low-Sugar Almond Milk & 1.5 cups water
Calories = 472 Protein = 48g Carbs = 39g Fat = 13g

Snack
- Onnit Warrior Bar & 2 slices Cantaloupe
Calories = 160 Protein = 14g Carbs = 19g Fat = 4g

Post-Workout SUPER SHAKE

- 2 scoops The DeFranco Whey (Chocolate)
- 1 scoop DeFranco’s Clean Greens
- 1 packet Gluten Free Maple & Brown Sugar Oatmeal
- 1/2 cup Low Sugar Almond Milk & 1.5 cups water
Calories = 515 Protein = 47g Carbs = 60g Fat = 7g

Snack
- Siggi’s Non-fat Blueberry Yogurt & 1/4 cup Roasted Cashews
Calories = 270 Protein = 19g Carbs = 22g Fat = 14g

Dinner
- Metabolic Meals Toasted Coconut & Cashew Rice Pudding w/ Sausage
Calories = 530 Protein = 34g Carbs = 20g Fat = 22g

Bedtime Snack
- 2 Good Culture Cottage Cheese (Blueberry Acai Chia)
Calories = 320 Protein = 34g Carbs = 20g Fat = 10g

TOTALS: Calories = 2222 Protein = 195 Carbs = 210 Fat = 70

43
DAY 5

Breakfast Shake (Mix in blender)

- 2 scoops The DeFranco Whey (Chocolate)
- 1 scoop Amazing Greens (Cacao Chocolate Infusion)
- 1tbsp All-Natural Peanut Butter
- 1/2 Banana
- 1/2 cup Low-Sugar Almond Milk & 1.5 cups water
Calories = 472 Protein = 48g Carbs = 39g Fat = 13g

Snack
- Onnit Warrior Bar & 2 slices Cantaloupe
Calories = 160 Protein = 14g Carbs = 19g Fat = 4g

Post-Workout SUPER SHAKE

- 2 scoops The DeFranco Whey (Chocolate)
- 1 scoop DeFranco’s Clean Greens
- 1 packet Gluten Free Maple & Brown Sugar Oatmeal
- 1/2 cup Low Sugar Almond Milk & 1.5 cups water
Calories = 515 Protein = 47g Carbs = 60g Fat = 7g

Snack
- Good Culture Cottage Cheese (Classic) & 1 cup chopped Cantaloupe
Calories = 210 Protein = 18g Carbs = 21g Fat = 5g

Dinner
- Metabolic Meals Grass-Fed Bison Meatloaf w/ Au Jus & Mashed Potatoes
- (Dessert) 1/2 Metabolic Meals Coconut Crave Bar
Calories = 690 Protein = 39g Carbs = 45g Fat = 35g

Bedtime Snack
- 1 Hard-boiled Egg & Siggi’s Non-fat Blueberry Yogart
Calories = 180 Protein = 20g Carbs = 13g Fat = 5g

TOTALS: Calories = 2227 Protein = 186 Carbs = 197 Fat = 69

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Joe D’s “REBUILT” Supplement Protocol

Breakfast
Ultra Flora Balance (Metagenics)
DeFranco’s Omega-D3 x 2
DeFranco’s Tumeric Plus x 2
DeFranco’s Multi x 4
Adren-All x 2 (Ortho Molecular Products)

Snack
DeFranco’s Muscle-MAG 300 x 4

Before/DuringWorkouts
STRENGTH DAYS: DeFranco’s
Lean Kreatine mixed w/ Onnit’s
Total Strength + Performance

CARDIO DAYS: Onnit’s Shroom

Tech Sport x 4

Post-Workout Shake
Resveratrol (Vindure 900)
DeFranco’s Tumeric Plus x 2

Dinner
Ultra Flora Balance (Metagenics)
D3 10,000 w/ K2 (every other day)
Beta Prostate x 2
Adren-All x 2 (Ortho Molecular Products)

Bedtime Snack
DHEA x 50-100mg, Pregnenolone x 100-200mg, DHA (Nordic Naturals) x 2
*DeFranco’s Rest RX - approximately 45min before bed *when needed*

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RECOMMENDED

http://nutrition-treatment-
center.myshopify.com/collections/defrancos-
nutritional-supplements

https://www.mymetabolicmeals.com/joe-
defranco/

https://www.onnit.com/defranco/?a_aid=defranco

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