It's a 7 week schedule of diet and training, with a recommend total break every 6-8 weeks. First two days is hard, almost RFL level dieting. 50% maintenance calories. Also, 2 STRAIGHT days of high rep, low rest work. Full body, 6-8 sets of 15 reps PER muscle group. Heavy compounds NOT recommended. Then hard diet still third day, no training though. Light cardio if you don't hate your life enough. day four has half a day of dieting hard still, then an evening workout. 3-4 sets each group, 8-12 reps. I added my compounds back in at this point, so squats and deadlifts today, but light-ish. After your workout, HUGE re-feed over the next 36 hours. Between the remainder of day 4 and all of day 5, you'll end up over eating by about 20%. The key here is keeping ingested fat low as possible while stuffing your face with carbs. We're looking for glycogen SUPER compensation (muscles become 'over-full' with carbs). Day six, lift ALL the heavy things. Aim for roughly maintenance level calories today. Same for day 7, but no workout. Maybe some cardio in the evenining. And that's UD2 in a nutshell. Basically half the week in a hard cut, with supplementary workouts designed to deplete body and muscle glycgoen in an attempt to ellicit increased fat mobilization and oxidation, and half the week in a soft bulk, starting with a primer workout in order to increase insulin sensitivity in the muscles, glycogen super comp, and a net anabolic state in order to prevent muscle loss/even gain some. Major details: - all workouts are full body, so deads and squats would have to be performed in the same workout (I made pretty good gains in both lifts doing UD2 so it's not that unreasonable) - Like I've mentioned before about SFP, the depleted workouts SUCK. He even states in the book that 'if you don't feel nauseated and dizzy, you ain't doing it right'. Squats while depleted qualify as torture under the geneva convention. - Fat intake is pretty pitiful throughout most of the diet. EFA supplementation is heavily recommended, and success basically hinges on keeping fat intake low while stuffing your face. - IF is not recommended on hard cut days. You typically max out from 50-100g of carbs a day, and eating that all at once will basically slam the fat burning pathways shut, defeating the purpose. - While not for the faint of heart, it WILL work. It specifically mimics the actions of many, erm, 'aids' that body builders use without having to actually use any of them. That about covers it. Damn, as rtalencar said, it's hard to summarize concisely. Here's my TL;DR... it's the Buckley's of the recomp world. Tastes awful, but it works.