Вы находитесь на странице: 1из 43

The Muscle Matrix Workout Protocol

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.
2

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.

About Workout Timing and Intensity


Muscle Matrix Workouts are most effective when performed in the late afternoon or evening, preferably
between the hours of 4:00 - 9:00 PM. During this time period the effects of the entire program are optimal.

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.

Sta ge 1 of the 5-8-20 Method 5


by 5
Phase One Weeks 1 - 4:
Start with 2 warm-up sets. Then do 5 sets of 5
reps at 75% of your 1 rep max.
Phase Two Weeks 5 - 8:
Go to 80% of your 1 rep max.
In the third 4 weeks:
Work at 90% of your 1 rep max.

Sta ge 2 of the 5-8-20 Method 8 by 8


Strength training on its own is great increasing testosterone, muscle, and strength. But
now we're going to incorporate a second style of training. This is 8 by 8 training method.
In this stage, youll pump blood into your muscles and transform how your body looks.
Youll get a great pump that not only feels fantastic, but also actually helps with muscle
growth as a ton of blood and nutrients flood into the muscle. Like all stages of this
program, this specific style of training has been proven in clinical settings to boost your
hormonal response to the training.
The exercises you do in this stage will yield an aesthetically pleasing physique. There's a
big debate about whether or not the actual exercise selection you use impacts how your
body looks. You'll hear strength guys say you should just lift as much weight as possible
and do a routine that includes three exercises. I don't believe that. As a physique model,
I get paid to have a very particular look. I believe you can sculpt the body just like you
can sculpt clay. Because of this, we are going to use some very specific exercises, which
you will see in the video training zone and listed below in the workouts.
8x8 is just what it sounds like 8 sets of 8 reps. Youll use lighter weights as you perform
slightly different types of exercises than you did in the 5x5.
Phase One Weeks 1 - 4:
Use 90-second intervals of rest.
Phase Two Weeks 5 - 8:
Use 60-second intervals of rest.
Phase Three Weeks 9 - 12:
Use 30-second intervals of rest.

Sta ge 3 of the 5-8-20 Method 20 by 20


This stage is an all-out hellacious finish to your session. Youll do two giant sets to take that
muscle you're targeting to complete failure. To do this, youll forced reps and rest/pause
intervals. For a forced rep, use a spotter who will assist you in nailing one final rep when you
reach the point you feel like you cant possibly do one more. In many cases, you may end
up completing an extra 3, 4, or 5 reps past your point of failure. That overload triggers a
very specific response in your body, one you cant reach just going to failure.
You can't just train like this for an hour straight so its a tactic youll only use in this portion
of your workout. Use it in every workout to cap off the session by completely breaking your
muscle fiber down. That breakdown is necessary for repair and for boosting your hormonal
response. This type of training is scientifically proven to boost testosterone.
Rest/Pa use Intervals
This tactic means taking a weight you can only do 10 reps with, and doing 20. How is that
possible? Lets take squats as an example its one particular exercise where 20-rep
training is pretty popular.
Choose a weight you can do for 10. As you approach 10 and go beyond that, keep it on
you but rest as long as you need between reps to get 20. This is hell, but it produces a type
of growth and hormonal response you can't get any other way. Theres a progression, just
like you did in the previous 2 stages.
Phase One Weeks 1 - 4:
2 giant sets of 2 exercises
Phase Two Weeks 5 - 8:
2 giant sets of 3 exercises
Phase Three Weeks 9 - 12:
2 giant sets of 4 exercises

Those are the essentials of the


Muscle Matrix 5/8/20 method, which
will guide all of your workouts. You
wont have to figure out how to do it
on your own; Ill give all of the
workouts based on
Beginner/Intermediate/Advanced,
including the progressions through
phases 1, 2 and 3.

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.

10

Are you read y for the worko uts?


Coming up, youll get every single workout, with the exercises planned out for you. What
youll need to figure out is whether youre a Beginner, Intermediate, or Advanced. Then
there are only three steps to take before you get started:
1. Print out the workouts.
2. Print out your workout journal.
3. Commit to DOING the workouts.
Heres some good advice I heard once:
The key to building a habit is to start NOW and dont stop. If its any time before midnight
when youre reading this, I want you to get your first workout in TODAY and never turn
back.
Thats why were providing this journal to help you basically to start and to reward yourself
every time you train as you record that training session in your journal.
Ready?

11

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

12

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.

Using The Prog ram


It is time to get into your weekly schedule while using the Muscle Matrix Solution. Below
you will find an outline of how to incorporate the protocol into your weekly schedule. Select
the difficulty level that coincides with your experience and training ability.

13

Beginner 3 Muscle Matrix Worko uts Per Week

14

Intermedia te 4 Muscle Matrix Workouts Per Week

15

Ad vanced 5 Muscle Matrix Workouts Per Week

16

Chest/Back: Phase One


STAGE 1: Incline Dumbbell Bench Press: 2 Warm-Up Sets Grab some moderate
dumbbells and get 2 warm-up sets. Incline Dumbbell Bench Press: 5 Working Sets to
Failure Increasing weight with each set. Go heavy here 70% of 1RM!
STAGE 2: Barbell Deadlifts: 8 Working Sets of 8 Reps Load up the barbell and get 8 sets
of 8. Limit rest to 90 seconds!
STAGE 3: Incline Dumbbell Flyes: 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. Single-Arm Dumbbell Rows: 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.

Chest/Back: Phase Two


STAGE 1: Barbell Bent-Over Rows: 2 Warm-Up Sets Load up the barbell and get 2 warmup sets. Barbell Bent-Over Rows: 5 Working Sets to Failure Increasing weight with each set.
Go heavy here 80% of 1RM!
STAGE 2: Decline Dumbbell Bench Press: 8 Working Sets of 8 Reps Grab some moderate
to heavy dumbbells and get 8 sets of 8. Limit rest to 60 seconds!
STAGE 3: Dumbbell Pullovers: 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. Wide-Grip Lat Pulldowns: 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. Pec Deck: 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.

17

Chest/Back: Phase Three


STAGE 1: Smith Machine Bench Press: 2 Warm-Up Sets Load up the Smith Machine and
get 2 warm-up sets. Smith Machine Bench Press: 5 Working Sets to Failure Increasing
weight with each set. Go heavy here 90% of 1RM!
STAGE 2: Barbell Bent-Over Rows: 8 Working Sets of 8 Reps Load up the barbell and get
8 sets of 8. Limit rest to 30 seconds!
STAGE 3: Incline Dumbbell Bench Press: 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. Seated Cable Rows: 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. Dumbbell Flyes: 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. Hammer Strength Rows: 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.

18

Leg s/Should ers: Phase One


STAGE 1: Barbell Squats: 2 Warm-Up Sets Load up the barbell and get 2 warm-up
sets. Barbell Squats: 5 Working Sets to Failure Increasing weight with each set. Go heavy
here 70% of 1RM!
STAGE 2: Barbell Military Press: 8 Working Sets of 8 Reps Load up the barbell and get 8
sets of 8. Limit rest to 90 seconds!
STAGE 3: Leg Extensions: 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. Dumbbell Side Lateral Raises: 2 Giant
Set of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach
20 total reps.

Leg s/Should ers: Phase Two


STAGE 1: Dumbbell Military Press: 2 Warm-Up Sets Grab some moderate dumbbells and
get 2 warm-up sets. Dumbbell Military Press: 5 Working Sets to Failure Increasing weight
with each set. Go heavy here 80% of 1RM!
STAGE 2: Leg Press: 8 Working Sets of 8 Reps Load up the Leg Press and get 8 sets of 8.
Limit rest to 60 seconds!
STAGE 3: Lying Hamstring Curls: 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. Barbell Upright Rows: 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. Dumbbell Walking Lunges: 2 Giant Sets of 20 Reps (Each Leg) Select a
HEAVY weight for this set and get as many sets as needed to reach 20 total reps.

19

Leg s/Should ers: Phase Three


STAGE 1: Barbell Squats: 2 Warm-Up Sets Load up the barbell and get 2 warm-up
sets. Barbell Squats: 5 Working Sets to Failure Increasing weight with each set. Go heavy
here 90% of 1RM!
STAGE 2: Dumbbell Side Lateral Raises: 8 Working Sets of 8 Reps Grab some moderate to
heavy dumbbells and get 8 sets of 8. Limit rest to 30 seconds!
STAGE 3: Leg Press: 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. Dumbbell Arnold Press: 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. Leg Extensions: 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. Barbell Military Press: 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.

20

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.

Arms: Phase Two


STAGE 1: Overhead Dumbbell Triceps Extensions: 2 Warm-Up Sets Grab a
moderate dumbbell and get 2 warm-up sets. Overhead Dumbbell Triceps
Extensions: 5 Working Sets to Failure Increasing weight with each set. Go heavy
here 80% of 1RM!
STAGE 2: Dumbbell Hammer Curls: 8 Working Sets of 8 Reps Grab some
moderate to heavy dumbbells and get 8 sets of 8. Limit rest to 60 seconds!
STAGE 3: Single-Arm 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. EZ Bar Curls: 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. Close-Grip Barbell Bench
Press: 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.

21

Arms: Phase Three


STAGE 1: EZ Bar Preacher Curls: 2 Warm-Up Sets Load up the EZ Bar and get 2 warm-up
sets. EZ Bar Preacher Curls: 5 Working Sets to Failure Increasing weight with each set. Go
heavy here 90% of 1RM!
STAGE 2: Overhead Cable Triceps Extensions: 8 Working Sets of 8 Reps Head over to the
cables and get 8 sets of 8. Limit rest to 30 seconds!
STAGE 3: Dumbbell Incline Curls: 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. EZ Bar Skull Crushers: 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. Barbell Reverse Curls: 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. Dumbbell Triceps Kickbacks: 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.

22

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

23

Chest/Back: Phase One


STAGE 1: Incline Dumbbell Flyes: 2 Warm-Up Sets Grab some moderate dumbbells and
get 2 warm-up sets. Incline Dumbbell Flyes: 5 Working Sets to Failure Increasing weight
with each set. Go heavy here 70% of 1RM!
STAGE 2: Reverse-Grip Lat Pulldowns: 8 Working Sets of 8 Reps Head over to the Lat
Pulldown and get 8 sets of 8. Limit rest to 90 seconds!
STAGE 3: Barbell Bench Press: 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. Barbell Deadlifts: 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.

Chest/Back: Phase Two


STAGE 1: Wide-Grip Seated Cable Rows: 2 Warm-Up Sets Head over to the Seated Row
and get 2 warm-up sets. Wide-Grip Seated Cable Rows: 5 Working Sets to Failure
Increasing weight with each set. Go heavy here 80% of 1RM!
STAGE 2: Dumbbell Pullovers: 8 Working Sets of 8 Reps Grab a moderate to heavy
dumbbell and get 8 sets of 8. Limit rest to 60 seconds!
STAGE 3: Incline Cable Flyes: 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. Barbell Bent-Over Rows: 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. Decline Barbell Bench Press: 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.

24

Chest/Back: Phase Three


STAGE 1: Incline Dumbbell Bench Press: 2 Warm-Up Sets Grab some moderate
dumbbells and get 2 warm-up sets. Incline Dumbbell Bench Press: 5 Working Sets to
Failure Increasing weight with each set. Go heavy here 90% of 1RM!
STAGE 2: Barbell Deadlifts: 8 Working Sets of 8 Reps Load up the barbell and get 8 sets
of 8. Limit rest to 30 seconds!
STAGE 3: Incline Dumbbell Flyes: 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. Close-Grip Lat Pulldows: 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. Barbell Bench Press: 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. Hammer Strength Rows: 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.

25

Shoulders: Phase One


STAGE 1: Barbell Military Press: 2 Warm-Up Sets Load up the barbell and get 2 warm-up
sets. Barbell Military Press: 5 Working Sets to Failure Increasing weight with each set. Go
heavy here 70% of 1RM!
STAGE 2: Barbell Upright Rows: 8 Working Sets of 8 Reps Load up the barbell and get 8
sets of 8. Limit rest to 90 seconds!
STAGE 3: Dumbbell Side Lateral Raises: 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. Barbell Shrugs: 2 Giant
Set of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach
20 total reps.

Should ers: Pha se Two


STAGE 1: Single-Arm Dumbbell Military Press: 2 Warm-Up Sets (Each Arm) Grab some
moderate dumbbells and get 2 warm-up sets. Single-Arm Dumbbell Military Press: 5
Working Sets to Failure (Each Arm) Increasing weight with each set. Go heavy here 80% of
1RM!
STAGE 2: Seated Dumbbell Rear Lateral Raises: 8 Working Sets of 8 Reps Grab some
moderate dumbbells and get 8 sets of 8. Limit rest to 60 seconds!
STAGE 3: Barbell Military Press: 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. Dumbbell Side Lateral Raises: 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. Dumbbell Upright Rows: 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.

26

Should ers: Pha se Three


STAGE 1: Dumbbell Side Lateral Raises: 2 Warm-Up Sets Grab some moderate dumbbells
and get 2 warm-up sets. Dumbbell Side Lateral Raises: 5 Working Sets to Failure Increasing
weight with each set. Go heavy here 90% of 1RM!
STAGE 2: Standing Barbell Military Press: 8 Working Sets of 8 Reps Load up the barbell
and get 8 sets of 8. Limit rest to 30 seconds!
STAGE 3: Dumbbell Arnold Press: 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. Dumbbell Front Raises: 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. Dumbbell Shrugs: 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. Barbell Upright Rows: 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.

27

Leg s: Phase One


STAGE 1: Barbell Squats: 2 Warm-Up Sets Load up the barbell and get 2 warm-up
sets. Barbell Squats: 5 Working Sets to Failure Increasing weight with each set. Go heavy
here 70% of 1RM!
STAGE 2: Barbell Stiff Leg Deadlifts: 8 Working Sets of 8 Reps Load up the barbell and
get 8 sets of 8. Limit rest to 90 seconds!
STAGE 3: Dumbbell Walking Lunges: 2 Giant Sets of 20 Reps (Each Leg) Select a HEAVY
weight for this set and get as many sets as needed to reach 20 total reps. Leg Extensions: 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.

Leg s: Phase Two


STAGE 1: Leg Extensions: 2 Warm-Up Sets Head over to the Leg Extension and get 2
warm-up sets. Leg Extensions: 5 Working Sets to Failure Increasing weight with each set.
Go heavy here 80% of 1RM!
STAGE 2: Leg Press: 8 Working Sets of 8 Reps Load up the Leg Press and get 8 sets of 8.
Limit rest to 60 seconds!
STAGE 3: Lying Hamstring Curls: 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. Dumbbell Stiff Leg Deadlifts: 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. Hack Squats: 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.

28

Leg s: Phase Three


STAGE 1: Barbell Stiff Leg Deadlifts: 2 Warm-Up Sets Load up the barbell and get 2
warm-up sets. Barbell Stiff Leg Deadlifts: 5 Working Sets to Failure Increasing weight with
each set. Go heavy here 90% of 1RM!
STAGE 2: Barbell Squats: 8 Working Sets of 8 Reps Load up the barbell and get 8 sets of
8. Limit rest to 30 seconds!
STAGE 3: Dumbbell Split Squats: 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. Leg Press: 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. Seated Calf Raises: 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. Seated Hamstring Curls: 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.

29

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.

Arms: Phase Two


STAGE 1: EZ Bar Skull Crushers: 2 Warm-Up Sets Load up the EZ Bar and get 2 warm-up
sets. EZ Bar Skull Crushers: 5 Working Sets to Failure Increasing weight with each set. Go
heavy here 80% of 1RM!
STAGE 2: Barbell Curls: 8 Working Sets of 8 Reps Load up the barbell and get 8 sets of 8.
Limit rest to 60 seconds!
STAGE 3: 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. EZ Bar Curls: 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. Overhead Dumbbell Triceps Extensions: 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.

30

Arms: Phase Three


STAGE 1: Single-Arm Dumbbell Preacher Curls: 2 Warm-Up Sets (Each Arm) Grab a
moderate dumbbell and get 2 warm-up sets. Single-Arm Dumbbell Preacher Curls: 5
Working Sets to Failure (Each Arm) Increasing weight with each set. Go heavy here 90%
of 1RM!
STAGE 2: Close-Grip Barbell Bench Press: 8 Working Sets of 8 Reps Load up the barbell
and get 8 sets of 8. Limit rest to 30 seconds!
STAGE 3: Barbell Drag Curls: 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. EZ Bar Skull Crushers: 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. Reverse-Grip EZ Bar Preacher Curls: 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. Dumbbell Triceps
Kickbacks: 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.

31

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

32

Chest: Phase One


STAGE 1: Dumbbell Bench Press: 2 Warm-Up Sets Grab some moderate dumbbells and
get 2 warm-up sets. Dumbbell Bench Press: 5 Working Sets to Failure Increasing weight
with each set. Go heavy here 70% of 1RM!
STAGE 2: Decline Dumbbell Flyes: 8 Working Sets of 8 Reps Grab some moderate to
heavy dumbbells and get 8 sets of 8. Limit rest to 90 seconds!
STAGE 3: Incline Barbell Bench Press: 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. Cable Flyes: 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.

Chest: Phase Two


STAGE 1: Incline Dumbbell Bench Press: 2 Warm-Up Sets Grab some moderate
dumbbells and get 2 warm-up sets. Incline Dumbbell Bench Press: 5 Working Sets to
Failure Increasing weight with each set. Go heavy here 80% of 1RM!
STAGE 2: Hammer Strength Chest Press: 8 Working Sets of 8 Reps Load up the Hammer
Strength Chest Press and get 8 sets of 8. Limit rest to 60 seconds!
STAGE 3: Incline Dumbbell Flyes: 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. Dumbbell Pullovers: 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. Pec Deck: 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.

33

Chest: Phase Three


STAGE 1: Barbell Bench Press: 2 Warm-Up Sets Load up the barbell and get 2 warm-up
sets. Barbell Bench Press: 5 Working Sets to Failure Increasing weight with each set. Go
heavy here 90% of 1RM!
STAGE 2: Incline Dumbbell Bench Press: 8 Working Sets of 8 Reps Grab some moderate
to heavy dumbbells and get 8 sets of 8. Limit rest to 30 seconds!
STAGE 3: Svend Press: 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. Dumbbell Flyes: 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. Dumbbell Bench Press: 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. Decline Cable Flyes: 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.

34

Back: Phase One


STAGE 1: Barbell Deadlifts: 2 Warm-Up Sets Load up the barbell and get 2 warm-up
sets. Barbell Deadlifts: 5 Working Sets to Failure Increasing weight with each set. Go heavy
here 70% of 1RM!
STAGE 2: Single-Arm Dumbbell Rows: 8 Working Sets of 8 Reps (Each Arm) Grab some
moderate to heavy dumbbells and get 8 sets of 8. Limit rest to 90 seconds!
STAGE 3: Wide-Grip Lat Pulldowns: 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. Seated Cable Rows: 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.

Back: Phase Two


STAGE 1: Barbell Bent-Over Rows: 2 Warm-Up Sets Load up the barbell and get 2 warmup sets. Barbell Bent-Over Rows: 5 Working Sets to Failure Increasing weight with each set.
Go heavy here 80% of 1RM!
STAGE 2: Wide-Grip Seated Cable Rows: 8 Working Sets of 8 Reps Head over to the
Seated Rows and get 8 sets of 8. Limit rest to 60 seconds!
STAGE 3: Barbell Deadlifts: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set
and get as many sets as needed to reach Straight Bar Cable Pullovers: 2 Giant Sets of 20
Reps Select a HEAVY weight for this set and get as many sets as needed to reach Hammer
Strength Rows: 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.

35

Back: Phase Three


STAGE 1: Single-Arm Dumbbell Rows: 2 Warm-Up Sets (Each Arm) Grab some moderate
dumbbells and get 2 warm-up sets. Single-Arm Dumbbell Rows: 5 Working Sets to Failure
(Each Arm) Increasing weight with each set. Go heavy here 90% of 1RM!
STAGE 2: Barbell Bent-Over Rows: 8 Working Sets of 8 Reps Load up the barbell and get
8 sets of 8. Limit rest to 30 seconds!
STAGE 3: Reverse-Grip Lat Pulldowns: 2 Giant Sets of 20 Reps Select a HEAVY weight for
this set and get as many sets as needed to reach Wide-Grip Lat Pulldowns: 2 Giant Sets of
20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach WideGrip Seated Cable Rows: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and
get as many sets as needed to reach Hammer Strength Rows: 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.

36

Should ers: Pha se One


STAGE 1: Dumbbell Military Press: 2 Warm-Up Sets Grab some moderate dumbbells and
get 2 warm-up sets. Dumbbell Military Press: 5 Working Sets to Failure Increasing weight
with each set. Go heavy here 70% of 1RM!
STAGE 2: Seated Dumbbell Front Raises: 8 Working Sets of 8 Reps Grab some moderate
to heavy dumbbells and get 8 sets of 8. Limit rest to 90 seconds!
STAGE 3: Barbell Upright Rows: 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. Reverse Pec Deck: 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.

Should ers: Pha se Two


STAGE 1: Dumbbell Side Lateral Raises: 2 Warm-Up Sets Grab some moderate dumbbells
and get 2 warm-up sets. Dumbbell Side Lateral Raises: 5 Working Sets to Failure Increasing
weight with each set. Go heavy here 80% of 1RM!
STAGE 2: Smith Machine Military Press: 8 Working Sets of 8 Reps Load up the Smith
Machine and get 8 sets of 8. Limit rest to 60 seconds!
STAGE 3: Barbell Shrugs: 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. Dumbbell Arnold Press: 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. Seated Rear Lateral Raises: 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.

37

Should ers: Pha se Three


STAGE 1: Barbell Military Press: 2 Warm-Up Sets Load up the barbell and get 2 warm-up
sets. Barbell Military Press: 5 Working Sets to Failure Increasing weight with each set. Go
heavy here 90% of 1RM!
STAGE 2: Dumbbell Single-Arm Military Press: 8 Working Sets of 8 Reps Grab some
moderate to heavy dumbbells and get 8 sets of 8. Limit rest to 30 seconds!
STAGE 3: Side Lateral Raises: 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. Front Plate Raises: 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. Barbell Upright Rows: 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. Cable Rear Lateral Raises: 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.

38

Leg s: Phase One


STAGE 1: Barbell Squats: 2 Warm-Up Sets Load up the barbell and get 2 warm-up
sets. Barbell Squats: 5 Working Sets to Failure Increasing weight with each set. Go heavy
here 70% of 1RM!
STAGE 2: Dumbbell Walking Lunges: 8 Working Sets of 8 Reps (Each Leg) Grab some
moderate to heavy dumbbells and get 8 sets of 8. Limit rest to 90 seconds!
STAGE 3: Lying Hamstring Curls: 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. Leg Extensions: 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.

Leg s: Phase Two


STAGE 1: Leg Press: 2 Warm-Up Sets Load up the Leg Press and get 2 warm-up sets. Leg
Press: 5 Working Sets to Failure Increasing weight with each set. Go heavy here 80% of
1RM!
STAGE 2: Barbell Squats: 8 Working Sets of 8 Reps Load up the barbell and get 8 sets of 8.
Limit rest to 60 seconds!
STAGE 3: Barbell Sumo Squats 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. Dumbbell Split Squats: 2 Giant Sets
of 20 Reps (Each Leg) Select a HEAVY weight for this set and get as many sets as needed to
reach 20 total reps. Dumbbell Stiff Leg Deadlifts: 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.

39

Leg s: Phase Three


STAGE 1: Barbell Squats: 2 Warm-Up Sets Load up the barbell and get 2 warm-up
sets. Barbell Squats: 5 Working Sets to Failure Increasing weight with each set. Go heavy
here 90% of 1RM!
STAGE 2: Barbell Walking Lunges: 8 Working Sets of 8 Reps (Each Leg) Load up the barbell
and get 8 sets of 8. Limit rest to 30 seconds!
STAGE 3: Dumbbell Jump Squats: 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. Leg Press: 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. Standing Calf Raises: 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. Leg Extensions: 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.

40

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.

Arms: Phase Two


STAGE 1: Dumbbell Triceps Kickbacks: 2 Warm-Up Sets Grab some moderate dumbbells
and get 2 warm-up sets. Dumbbell Triceps Kickbacks: 5 Working Sets to Failure Increasing
weight with each set. Go heavy here 80% of 1RM!
STAGE 2: Barbell Drag Curls: 8 Working Sets of 8 Reps Load up the barbell and get 8 sets
of 8. Limit rest to 60 seconds!
STAGE 3: Overhead 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. EZ Bar Curls: 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. Weighted Dips: 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.

41

Arms: Phase Three


STAGE 1: Dumbbell Spider Curls: 2 Warm-Up Sets (Each Arm) Grab a moderate dumbbell
and get 2 warm-up sets. Dumbbell Spider Curls: 5 Working Sets to Failure (Each Arm)
Increasing weight with each set. Go heavy here 90% of 1RM!
STAGE 2: Dumbbell Overhead Triceps Extensions: 8 Working Sets of 8 Reps Grab a
moderate to heavy dumbbell and get 8 sets of 8. Limit rest to 30 seconds!
STAGE 3: Barbell Curls: 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. EZ Bar Skull Crushers: 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. EZ Bar Preacher Curls: 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. Machine Triceps Extensions: 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.

42

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

43