In the early posts in the CKD 101 thread, it was a response as to what workout scheme a member at that time used to get her results (Fern2340) ... She used a program I created, and got phenomenal results ... So, I posted the scheme.
Your results may vary.
However, further in the thread .. there are several posts that show different workout schemes.
or, from Mr. X's CKD post ...
1- 30 min cardio morning(empty stomach)/workout: Chest, Upper-Back, shoulders, arms, traps, abs
2- 30 min cardio morning/ workout: Legs, (includes, calfs, hams,quads), lower-back
3- 45 min cardio morning OR 1 hour cardio during the day
4- SAME AS DAY 3
5- 30-45 min cardio AM no workout
6- 30 min cardio AM/ full body workout = circuit training 3-5 times (very light 20-25reps)
7- before carb-up…early in AM do a full body circuit workout 3-5 times (very light 20-25reps), then IMMEDIATELY begin CARB-UP.
The CKD101 thread is just a "sticky post" for people to read all of the basics and useful info when they are interested in trying a CKD.