Ready to unleash your genetic potential through testosterone activation? We have discovered an
Advanced protocol, which optimizes free testosterone to build significant lean muscle tissue and reduce
unwanted body fat.
Now its time to lay out a plan in the gym for you. Your Muscle Matrix workout protocol
will help you build muscle, increase strength, and burn fat, all in a way that increases your
testosterone. It will also increase other hormones, like growth hormone, while blunting
some of the negative hormones typically associated with strength training like cortisol,
which is catabolic, meaning it breaks down muscle, and not in a good way.
In doing so well prime you for growth, boosting your natural levels of testosterone,
which will contribute to the repair and acceleration of muscle growth. It's really like a
feedback loop. You start in the gym, laying the groundwork for muscle growth so that
create the ultimate environment for maximum, fast muscle growth. After the gym, when
youre recovering, thats when youll really see and experience accelerated gains.
Anatomy of a Workout
There are three tracks: Beginner, Intermediate, and Advanced. Your current fitness level
determines which track youll choose. Ill give you step-by-step workouts for each level,
but at its core, each of the three workout levels has the same three styles of training. As
you progress from Beginner to Advanced the workouts themselves are going to change
and get a little more challenging, but the nucleus of what makes up this work is the same
regardless of whether you're a Beginner, Intermediate, or Advanced.
The workouts are built around a my unique style of training my 5-8-20 method. Each of
those numbers refers to a rep range in each section of the workout. Let's start with the 5
stage, where youll begin. The 5 stage is all about heavy training. You're breaking down
muscle through maximum exertion as you lift heavy weights. Start by doing two warm-up
sets, then do 5 sets of 5 reps. Take a brief rest between sets anywhere from 120 to 180
seconds.
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Research has shown that this style of training is best for maximizing your testosterone,
compared with many other styles of training. The 5 stage is very similar to what is
known as 5 by 5s. You're pushing heavy weight. You're using more compound
movements, bench, squats, deads those types of movement, and you are attacking
the weights. This is pretty close to traditional strength training.
Weights and Ca rdio
The weights portion of the program is built around three unique styles of training,
combined into one workout. Each of these training styles on their own has been
proven in published studies to maximize overall testosterone levels. They've also been
proven to be fantastic for
increasing levels of muscularity
and for burning fat. Well combine
all three, the only three proven
workout styles and methods. In
this combination, youll have
absolute kickass workouts that
optimize your hormonal
environment and get you
accelerated gains.
There's one more powerful piece
youll use to maximize
testosterone, burn body fat, and
build power in your legs, and that
is the right kind of cardio. I recommend sprint training, a form of high-intensity interval
training, proven to increase your testosterone all day long. I use sprints to no end.
They are incredibly helpful for my physique because they keep me shredded and
support muscle growth. Dont do low-intensity steady state cardio. An hour-long jog
for example, will eat into your muscle.
About Progression
Progression is very important. You can't do the same workout over and over again and
expect continued improvement. Your body will adapt, no matter how good the workout
is.
There are 3 ways to progress:
1. You can progress in weight, meaning from workout to workout, you're lifting more
weight. This is progressive overload and this leads to muscle growth.
2. You can also progress in the form of rest times. You can start off resting 120
seconds, and then the next workout, go to 90 seconds, and 60 and 30. By getting
in essentially more work in a shorter time, it creates a positive response in your
body.
3. The third type of progress is with volume. Let's say one week you do 10 sets, the
next week you do 12 sets, and the next week you do 15 sets. This only works up
until a point; the idea is to make continual progress to force your body to respond
by growing.
Whether you're a Beginner, Intermediate, or Advanced, youll progress through each
stage of this program. The workouts ramp up over time. For the 5x5 stage, you're
progressing on weight. The 8x8 stage, you're progressing on rest intervals. Then with the
20x20 rep stage, you're progressing on volume.
It's really cool because you're employing three styles of training while also working
through three different types of progressive overload, all at the same time, which is part
of what makes this program so effective.
The actual time you spend in the gym affects what's happening in your body on a
hormonal level. You dont want
to be in the gym for more than
45 minutes because at around
the 45-minute mark, your test
levels start to crash and your
body begins to go into a
catabolic state. Thats when the
stress hormone Cortisol starts
to rise. So, keep your workouts
to under 45 minutes.
All of the workouts that are
provided in this program are
designed to be completed in
30-45 minutes. This is
important for two reasons. One,
because this is the most effective way to do things on a hormonal level, and two, because
it's going to encourage you to keep your pace and your intensity up.
One of the biggest reasons why I've been successful in this sport is because I train with
intensity. I do not talk with friends while I'm working out. I do not take 100 trips to the
bathroom. I don't stand there checking myself out in the mirror. I am focused. I get
through my workouts and then I get food in my system. That's how the real pros do it.
People who are spending 2-3 hours in the gym, I applaud their efforts but it's not the
smartest ways to do things.
Sprints
Each day that you're not doing a Muscle Matrix weight workout, you're going to perform
rounds of 30-second sprints to maximize your hormonal response and to release free
testosterone into your bloodstream. You need to limit rest in between the sprints to 30-90
seconds.
Below is an outline of how many sprints performed during each sprint session, depending
on what level of the program you're on: Beginner, Intermediate, Advanced. You will do
anywhere from 2-4 sprint sessions a week.
Phase One Weeks 1 - 4:
10 rounds of sprints
Phase Two Weeks 5 - 8:
13 rounds of sprints
Phase Three Weeks 9 - 12:
15 rounds of sprints
There are a ton of different types of HIT workouts and different ways to achieve a similar
hormonal response while keeping your cardio workout fun and interesting. Ill share new
HIT workouts each month with my Muscle Matrix Monthly members. What this means is, if
you want to stick with me and you want to be a long-term client of mine through the Muscle
Matrix Monthly program, youll get enough workouts to do on your sprint days to last
forever, but you know what? You can stick to just normal sprints. That will work for you.
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Sta ge 1
This is basically the strength or heavy aspect of the workout. Each workout will contain
at least one exercise where you will be trying to go for heavy weight or an increasing weight, to
elicit the breakdown of muscle tissue.
- 2 Warm-Up Sets - 5 Working Sets of 5 Reps (each exercise) Heavy weight - 120 180 Second
Rest Intervals - Phase One (Weeks 1-4) Work up to 70% of your 1RM (1 Rep Max) - Phase Two
(Weeks 5-8) Work up to 80% of your 1RM - Phase Three (Weeks 9 and Beyond) Work up to 90%
of your 1RM
Sta ge 2
Stage two incorporates the 8x8 training method as an endurance or pump stage where
volume training is incorporated. It is immensely important to pump as much blood to the targeted
muscle group while training. However, sometimes it just doesn't happen when lifting heavy, so
additional training methods are needed for maximum testosterone activation.
- 8 Working Sets of 8 Reps (each exercise) Moderate, but challenging weight - Phase One (Weeks
1-4) 90 Second Rest Intervals - Phase Two (Weeks 5-8) 60 Second Rest Intervals - Phase Three
(Weeks 9 and Beyond) 30 Second Rest Intervals
Sta ge 3
This is an all out hellacious finish to the resistance session. For this stage, two giant sets
are used to take the targeted muscle to complete failure with forced reps and rest/pause intervals.
- Giant Working Sets of 20 Reps (each exercise) Heavy weight
- The goal here is to select a weight that is challenging and go to failure, utilizing forced reps and
rest/pause tactics. You should not be able to get all 20 reps in one un-interrupted set. Therefore,
you may pause briefly during the set to complete.
- Rest as long as needed between giant sets
- Phase One (Weeks 1-4) Perform 2 Giant Sets of 2 Different Exercises - Phase Two (Weeks 5-8)
Perform 2 Giant Sets of 3 Different Exercises - Phase Three (Weeks 9 and Beyond) Perform 2 Giant
Sets of 4 Different Exercises
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Sprints
On each day you are not doing a TAP Workout, you will perform rounds of 30- Second
Sprints to maximize hormonal response and the release of free testosterone. Limit rest in
between sprints to 30 90 seconds. Below is an outline of how many sprints to perform
during each sprint session. Depending on what program level you begin at (Beginner,
Intermediate or Advanced), you will do anywhere from 2-4 sprint sessions per week.
- Phase One (Weeks 1-4) Perform 10 Rounds of Sprints - Phase Two (Weeks 5-8) Perform
13 Rounds of Sprints - Phase Three (Weeks 9 and Beyond) Perform 15 Rounds of Sprints
*Additionally Phases and HIIT Workouts will be added for Muscle Matrix Monthly Users.
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Arms: Phase O ne
STAGE 1: Barbell Curls: 2 Warm-Up Sets Load up the barbell and get 2 warm-up
sets. Barbell Curls: 5 Working Sets to Failure Increasing weight with each set. Go
heavy here 70% of 1RM!
STAGE 2: EZ Bar Skull Crushers: 8 Working Sets of 8 Reps Load up the EZ Bar and
get 8 sets of 8. Limit rest to 90 seconds!
STAGE 3: Single-Arm Dumbbell Preacher Curls: 2 Giant Sets of 20 Reps (Each
Arm) Select a HEAVY weight for this set and get as many sets as needed to reach 20
total reps. Rope Triceps Pushdowns: 2 Giant Sets of 20 Reps Select a HEAVY weight
for this set and get as many sets as needed to reach 20 total reps.
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Ab s: Phase One
Hanging Leg Raises: 2 Giant Sets of 20 Reps Decline Bench Sit-Ups: 2 Giant Sets of 20 Reps
Ab s: Phase Two
Medicine Ball Twists: 2 Giant Sets of 20 Reps Rope Crunches: 2 Giant Sets of 20 Reps Lying
Leg Raises: 2 Giant Sets of 20 Reps
Ab s: Phase Three
Weighted Decline Bench Sit-Ups: 2 Giant Sets of 20 Reps Hanging Leg Raises: 2 Giant Sets
of 20 Reps Rope Crunches: 2 Giant Sets of 20 Reps V-Ups: 2 Giant Sets of 20 Reps
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Arms: Phase O ne
STAGE 1: Dumbbell Hammer Curls: 2 Warm-Up Sets Grab some moderate dumbbells
and get 2 warm-up sets. Dumbbell Hammer Curls: 5 Working Sets to Failure Increasing
weight with each set. Go heavy here 70% of 1RM!
STAGE 2: Overhead Dumbbell Triceps Extensions: 8 Working Sets of 8 Reps Grab some
moderate dumbbells and get 8 sets of 8. Limit rest to 90 seconds!
STAGE 3: Single-Arm Dumbbell Preacher Curls: 2 Giant Sets of 20 Reps (Each Arm) Select
a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. SingleArm Dumbbell Skull Crushers: 2 Giant Sets of 20 Reps (Each Arm) Select a HEAVY weight
for this set and get as many sets as needed to reach 20 total reps.
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Ab s: Phase One
Stability Ball Crunches: 2 Giant Sets of 20 Reps Jackknife Sit-Ups: 2 Giant Sets of 20 Reps
Abs: Pha se Two
Hanging Leg Raises: 2 Giant Sets of 20 Reps Rope Crunches: 2 Giant Sets of 20 Reps Cable
Woodchoppers: 2 Giant Sets of 20 Reps
Abs: Pha se Three
Weighted Decline Bench Sit-Ups: 2 Giant Sets of 20 Reps Reverse Crunches: 2 Giant Sets of
20 Reps Rope Crunches: 2 Giant Sets of 20 Reps Medicine Ball Twists: 2 Giant Sets of 20
Reps
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Arms: Phase O ne
STAGE 1: Dumbbell Incline Curls: 2 Warm-Up Sets Grab some moderate dumbbells and
get 2 warm-up sets. Dumbbell Incline Curls: 5 Working Sets to Failure Increasing weight
with each set. Go heavy here 70% of 1RM!
STAGE 2: EZ Bar Skull Crushers: 8 Working Sets of 8 Reps Load up the EZ Bar and get 8
sets of 8. Limit rest to 90 seconds!
STAGE 3: Single-Arm Dumbbell Preacher Curls: 2 Giant Sets of 20 Reps (Each Arm) Select
a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. SingleArm Cable Triceps Pushdowns: 2 Giant Sets of 20 Reps (Each Arm) Select a HEAVY weight
for this set and get as many sets as needed to reach 20 total reps.
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Ab s: Phase One
Machine Crunches: 2 Giant Sets of 20 Reps Bicycles: 2 Giant Sets of 20 Reps
Ab s: Phase Two
Hanging Leg Raises: 2 Giant Sets of 20 Reps Weighted Stability Ball Crunches: 2 Giant Sets
of 20 Reps Cable Woodchoppers: 2 Giant Sets of 20 Reps
Ab s: Phase Three
Weighted Decline Bench Sit-Ups: 2 Giant Sets of 20 Reps Ab Roller: 2 Giant Sets of 20
Reps Oblique Crunches: 2 Giant Sets of 20 Reps Medicine Ball Twists: 2 Giant Sets of 20
Reps
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