Achieving a photo shoot-worthy physique is made substantially more attainable when your office is essentially a weight room.

M&F March 2006 cover model Jim Romagna, whose full-time gig is that of strength and conditioning coach at Loras College in Dubuque, Iowa, relies as much on training variety as he does proximity to a squat rack.

In fact, it was difficult for him to nail down a typical week in the gym, as he’s apt to try just about anything. Somehow, he managed to sum it all up, though.

Take it from Jim Romagna

On dieting: You know, the usual, tofu and non-dairy vegan ravioli. I’m kidding, of course. He didn’t comment on that.

On changing things up: “I’m anything but typical when it comes to training. I’m a big ‘instinct trainer.’ Unless I’m following a specific program, I go by how I feel.”

On training abs: “I rarely train abs specifically. I love heavy squats and deadlifts, which I feel are the best ab exercises. When I do ab routines, I like to use resistance to stimulate the muscles, as with any other bodypart.”

On cardio: “I do little cardio In my off-season. When I’m getting ready for a shoot, I’ll do an easy walk on a treadmill at an incline for 30-45 minutes, 3-4 times a week, or I’ll go for a power walk outside. Two other days a week, but not consecutively, I’ll do 20 minutes on a stationary bike after a non-leg workout.”

On frequency and recovery: “I never let a week go by when I don’t lift at least three times. I try to make sure I get proper rest to fuel my workouts and to keep me from looking ragged and tired.”

On rest periods: “I never go more than two minutes between sets unless I’m using more than 90% of my max, I usually just do the next set when I feel ready to go.â€?

Jim Romagna’s Workout

• Day 1 – Legs (quad emphasis)
• Day 2 – Chest, triceps
• Day 3 – Back, biceps
• Day 4 – Shoulders
• Day 5 – Legs (hamstring emphasis)
• Day 6-7 – Rest

Jim trains calves 2-3 nonconsecutive times per week, on his shortest workout days. He does seated and standing calf raises, 5-6 sets of 8-15 reps each. [via]