Monday [ Chest + Abs ]

Exercise Week 1 Week 2 Week 3 Week 4

Sets/Reps Sets/Reps Sets/Reps Sets/Reps
Superset:
Cable Crossover 3/8-10 4/10-12 5/12-15 6/15-20
Dumbbell Bench Press 3/8-10 4/10-12 5/12-15 6/15-20
Incline Dumbbell Bench Press 3/8-10* 4/10-12* 5/12-15* 6/15-20
Incline Dumbbell Flye 3/8-10^ 4/10-12^ 5/12-15^ 6/15-20

Superset: 3/12-15 4/12-15 5/12-15 6/12-15

Hanging Leg Raise 3/15-25 4/15-25 5/15-25 6/15-25
Crunch

*Make the last set a drop set by reducing the weight 25% and continuing to failure.
^Run the rack: Do sets without a break. Dropping to lighter dumbbells each time allows for the same
number of reps on each set.
 Tuesday [ Quads, Hamstrings + Calves ]

Exercise Week 1 Week 2 Week 3 Week 4

Sets/Reps Sets/Reps Sets/Reps Sets/Reps
Superset:
Leg Extension 3/8-10 4/10-12 5/12-15 6/15-20
Cable Romanian Deadlift 3/8-10 4/10-12 5/12-15 6/15-20
Barbell Squat 3/8-10* 4/10-12* 5/12-15* 6/15-20
Unilateral Leg Press 3/8-10 4/10-12 5/12-15 6/15-20

Superset:
Leg Extension 3/12-15 4/15-20 5/20-25 6/25-30
Leg Curl 3/15-25 4/15-20 5/20-25 6/25-30

Superset:
Seated Calf Raise 3/12-15 4/15-20 5/20-25 6/25-30
Leg-Press Machine Calf Raise 3/12-15 4/15-20 5/20-25 6/25-30

*Do an equal number of reps with each leg. Don’t rest until you complete all sets.
 Wednesday [ Shoulders, Traps + Abs ]

Exercise Week 1 Week 2 Week 3 Week 4

Sets/Reps Sets/Reps Sets/Reps Sets/Reps
Superset:
Bent-Over DB Lateral Raise 3/8-10 4/10-12 5/12-15 6/15-20
Dumbbell Lateral Raise 3/8-10 4/10-12 5/12-15 6/15-20
3/8-10 4/10-12 5/12-15 6/15-20
Dumbbell Front Raise 3/8-10* 4/10-12* 5/12-15* 6/15-20*
Dumbbell Shoulder Press 3/8-10* 4/10-12* 5/12-15* 6/15-20*
Wide-Grip Cable Upright Row 3/8-10^ 4/10-12^ 5/12-15^ 6/15-20^
Dumbbell Lateral Raise

Superset:
Smith-Machne Back Shrug 3/8-10 4/10-12 5/12-15 6/15-20
Smith-Machine Front Shrug 3/8-10 4/10-12 5/12-15 6/15-20
Superset:
Reverse Crunch 3/15-25 4/15-25 5/15-25 6/15-25
Cable Crunch 3/12-15 4/12-15 5/12-15 6/12-15

*Make the last set a drop set by reducing the weight 25% and continuing to failure.
^Run the rack: Do sets without a break. Dropping to lighter dumbbells each time allows for the same
number of reps on each set.
 Thursday [ Back + Calves ]
Exercise Week 1 Week 2 Week 3 Week 4
Sets/Reps Sets/Reps Sets/Reps Sets/Reps
Superset:
Straight-Arm Pulldown 3/8-10 4/10-12 5/12-15 6/15-20
Bent-Over Barbell Row 3/8-10 4/10-12 5/12-15 6/15-20
One-Arm Dumbell Row 3/8-10^ 4/10-12^ 5/12-15^ 6/15-20^
Superset:
Pulldown to Front 3/8-10 4/15-12 5/20-25 6/25-25
Reverse-Grip Pulldown 3/8-10 4/15-12 5/20-25 6/25-25
Superset:
Standing Calf Raise 3/12-15 4/15-20 5/20-25 6/25-30
Seated Calf Raise 3/12-15 4/15-20 5/20-25 6/25-30

^Run the rack: Do sets without a break. Dropping to lighter dumbbells each time allows for the same
number of reps on each set.
 Friday [ Arms + Forearms ]
Exercise Week 1 Week 2 Week 3 Week 4
Sets/Reps Sets/Reps Sets/Reps Sets/Reps
Superset:
Skull-Crusher 3/8-10 4/10-12 5/12-15 6/15-20
Close-Grip Bench Press 3/8-10 4/10-12 5/12-15 6/15-20
Overhead Rope Extension 3/8-10* 4/10-12* 5/12-15* 6/15-20*
Superset:
Incline Curl 3/8-10 4/10-12 5/12-15 6/15-20
Barbell Curl 3/8-10 4/10-12 5/12-15 6/15-20
Cable Concentration Curl 3/8-10* 4/10-12* 5/12-15* 6/15-20*
Superset:
Barbell Reverse Wrist Curl 3/8-10 4/10-12 5/12-15 6/15-20
Barbell Wrist Curl 3/8-10 4/10-12 5/12-15 6/15-20

*Make the last set a drop set by reducing the weight 25% and continuing to failure.
 Cardio Ingredients
Week 1
Do the following cycle three times:
20 clean-and-press throws
20 jumping jacks
20 overhead squats
2 minute s running in place with height knees holding resistance at chest height
20 overhead lunges (10 per side)
20 mountain climbers
Week 2
Add 10 reps to each exercise; and
1 minute to running in place
Week 3
Do the cycle from week 2 four times
Week 4
Add 10 more reps to each exercise and 1 more minute to running in place with high knees
 Nutrition Ingredients
Divide 3,500-4,000 daily calories among 6-8 meals spaced 2-3
hours apart. Add a seventh meal on off days in the form of a meal-
replacement shake.
Thirty percent of those calories should come from protein, 50%
from carbs and 20% from fat. That should supply 1.5 grams (or
more) of protein and 3 grams of carbs per pound of body weight.
This meal plan yields 78 grams of fat.
The emphasis here is on eating for recovery from the grueling
workouts, which explains why carb intake is high, and why protein
and carbs are emphasized before and after workouts. Those high-
energy foods will sustain the higher-rep sets during this phase,
although carbs will drop along with reps in Month 2, and further in
Month 3 as we shred your newly gained muscle mass.
Food Calories Protein (g) Carbs (g)
Breakfast
6 egg whites, 4 yolks 334 33 2
2 cups cooked oatmeal 300 14 50
Late-morning snack
1 scoop whey protein 85 20 1
32 oz. Skim milk 90 9 9
1 cup cooked brown rice 214 6 46
Lunch
4 oz turkey breast 155 30 0
4 slices whole-grain bread 320 12 60
Afternoon snack
6 oz. Cottage cheese 145 23 6
Large baked potato 220 4 50
Preworkout meal
Meal replacement shake 390 40 40
Postworkout meal
1 scoop whey protein 85 20 1
4 slices white bread 320 9 60
1 banana 110 1 28
Dinner
8 oz. Lean hamburger 500 48 0
2 large baked potatoes 440 8 100
2 cups cooked broccoli 100 11 14
Before-bed snack
1 scoop casein protein 110 20 2
1 cup cooked oatmeal 150 7 25