This is a strengthening and preparation workout targeted at men to begin a fat-burning and muscle-building routine. This phase is designed to last 12 weeks before plateau. Feel free to adjust your weight, but try to add 5-10 lbs each week to each exercise until you plateau. Also, begin a high-protein diet. This is designed to increase testosterone in men, which helps lose fat and build strength and it requires a lot of protein to achieve this.