Copyright2009LeeHayward

Allrightsreserved.
LeeHaywardsTotalFitnessBodybuilding
www.LeeHayward.com
Nopartofthisbookmaybereproducedinanyform,exceptfortheinclusionof
briefquotationsinareview,withoutpermissioninwritingfromtheauthoror
publisher.
PublishedbyLeeHaywardinNewfoundland,Canada.
EditingandLayout:LeeAllenHoward(lee_allen_howard@yahoo.com)
AWORDOFCAUTION:DISCLAIMER
Thisbookisforreferenceandinformationalpurposesonlyandisnowayintendedas
medicalcounselingormedicaladvice.Theinformationcontainedhereinshouldnotbe
usedtotreat,diagnose,orpreventadiseaseormedicalconditionwithouttheadviceof
acompetentmedicalprofessional.Thisbookdealswithindepthinformationon
health,f itness,andnutrition.Mostoftheinformationappliestoeveryoneingeneral;
however,noteveryonehasthesamebodytype.Weeachhavedifferentresponsesto
exercisedependingonourchoiceofintensityanddiet.Beforemakinganychangesin
yourlifestyle,youshouldconsultwithaphysiciantodiscoverthebestsolutionforyour
individualbodytype.Theauthor,writer,editors,andgraphicdesignershallhave
neitherliabilitynorresponsibilitytoanypersonorentitywithrespecttoanydamage
orinjuryallegedtobecauseddirectlyorindirectlybytheinformationcontainedin
thisbook.

About the Author

LeeHaywardisacompetitivebodybuilder,musclebuildingcoach,
andoneofthemostsoughtoutf itnessprofessionalsonline.
Forover10yearshehascommittedhislifetohelpingaspiring
bodybuildersandf itnessenthusiastsbuildleanmuscle,burnoff
stubbornbodyfat,anddevelopalean,athleticmuscularphysiquethat
theycanbeproudof.
LeesTotalFitnessBodybuildingwebsitehasbeenonlinesinceJanuary
1999andhasbecomeoneoftheInternetsmostpopularbodybuilding
andf itnesswebsites,whichaveragesover100,000visitorseachmonth.
Whetheryourgoalistomakeacompletephysiquetransformation,or
justloseafewpoundsofstubbornbellyfat,LeeHaywardcanhelpget
theresultsyouwant!
Lee Hayward
Muscle Building Coach

ForalimitedtimeLeeisgivingawayacomplete10PartMuscle
BuildingTipseCourseinwhichhesharessomekillertrainingand
nutritiontricksthatwillhelpyoupackonsolidmusclemass,strip
awayexcessbodyfat,andtransformyoursoftmushybodyintoaripped
powerfulphysiqueinrecordtime!
This10PartMuscleBuildingeCoursehasarealworld$47value,but
rightnowyoucansignupanddownloaditforFREEat:
www.LeeHayward.com.

Contents
1. Introduction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
2. The Workout Routine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Weeks1,2,and3 ...................................................... 4
Weeks4,5,and6 ...................................................... 6
Weeks7,8,and9 ...................................................... 8
Weeks10,11,and12 .................................................... 10
WhenYouHaveCompletedtheProgram .................................. 11
3. Exercise Photos . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
LegExtension ......................................................... 12
LegCurl .............................................................13
FullSquat............................................................13
LegPress ............................................................. 14
HackSquat ........................................................... 14
StandingCalfRaise ....................................................15
SeatedCalfRaise ......................................................15
InclineSitup......................................................... 16
LegRaise............................................................. 16
PulldownAbCrunch ..................................................17
Crunch ..............................................................17
FlatBarbellBenchPress ................................................ 18
InclineBarbellBenchPress .............................................. 18
DeclineBarbellBenchPress............................................. 19
InclineDumbbellBenchPress ........................................... 19
Dip .................................................................20
12WeekMassandPowerTrainingWorkoutProgram iv

PushupwithFeetElevatedontheStabilityBall.............................20
DumbbellBenchPressontheStabilityBall................................. 21
BarbellShoulderPress(MilitaryPress) .................................... 21
DumbbellShoulderPress ...............................................22
BarbellShrug.........................................................22
BentoverDumbbellLateralRaise ........................................ 23
BicepBarbellCurls..................................................... 23
DumbbellSideLateralRaise .............................................24
DumbbellFrontLateralRaise ............................................ 25
BarbellUprightRow ................................................... 25
BentoverBarbellRow ..................................................26
ChestsupportedRow ..................................................26
OnearmDumbbellRow ................................................27
LatPulldown.........................................................27
RegularDeadlift .......................................................28
PartialPowerRackDeadlift..............................................28
StiffleggedDeadlift ....................................................29
Hyperextension.......................................................29
SeatedCableRows .....................................................30
CableUprightRow.....................................................30
EZBarbellCurl ........................................................31
DumbbellCurl........................................................31
BicepCableCurl....................................................... 32
DumbbellPreacherCurl................................................ 32
BarbellPreacherCurl................................................... 33
OnearmOverheadDumbbellTricepsExtension............................ 33
TricepPushdown .....................................................34
LyingTricepExtension .................................................34

LeeHayward

12WeekMassandPowerTrainingWorkoutProgram v

Introduction
Igetalotofemailfrompeopleaskingmeallsortsofexerciserelated
questionssuchas:

HowmanydaysperweekshouldIworkout?

HowmanyexercisesshouldIdoforeachbodypart?

HowmanysetsandrepsshouldIdo?

ShouldIliftheavyweightslowrepsorlightweightshighreps?

HowoftenshouldItraineachbodypart?

Andsoon.
InthisdocumentIwillcoverthesequestionsandlayouta12week
workoutprogramthatyoucanfollowtomakesomegoodprogress.
Hopefully,Iwillclearupsomeoftheconfusionaboutworkingout.
Thereisreallynorightorwrongwaytoworkout.Youcouldask10
differentbodybuilderstoexplaintheirworkoutroutineandmost
likelyyouwouldget10differentanswers.
Everythingworks,butnothingworksforever.Thisisprobably
themostimportantthingtorememberformakingconsistentprogress
withyourworkouts.Youcanfollowmostanytypeofworkoutroutine,
andyouwillmakegoodprogressforthef irstfewweeks(providedthat
youaregettingadequatenutrition,rest,etc.).Butgenerallyafterafew
weeksoffollowingasetworkoutprogram,yourprogresswillslow
downandeventuallyyouwillnolongermakeprogresswiththat
routine.
Ourbodiesareverysmartandnaturallyaccommodatetostress.Your
bodywilladdaslittlemuscleasnecessarytogetthejobdone.Thisis
whyconstructionworkersgetonlybigenoughtohandletheexact
12WeekMassandPowerTrainingWorkoutProgram 1

Introduction

amountofworktheydoduringadayandnobigger,eventhoughthey
aredoingphysicalworkalldaylong.
Addingmuscleisaveryunnaturalthingtoyourbody.Youmust
constantlythrowcurveballsatyourmusclestogetthemtogrow.
Generally,youwillmakethebestprogressforthef irst3weeksof
startinganewworkoutroutine.After3weeks,yourbodystartstoadapt
andyourprogresswillslowdown.
InthefollowingworkoutroutineIhaveplaced4different3week
workoutcyclesbacktobacktomakea12weekworkoutprogram.
Thisprogramrequiresyoutoworkout4daysperweek.Ideallyyou
wouldworkoutonMonday,Tuesday,Thursday,andFriday,andreston
Wednesdaysandweekends.Butifthisdoesntf ityourschedule,you
canworkoutonotherdaysoftheweek.Justmakesurethatyoudonot
workoutformorethan2daysinarowbeforetakingadayoff.By
doingthisyouwillgiveyourbodyplentyoftimeforrecuperationand
musclegrowth.Musclesdonotgrowwhileyouareworkingout;
theygrowwhileyouareresting.Workingoutwillstressand
damagethemusclesslightly.Thenyourbodyreactsbybuildingupthe
musclesinordertohandletheextraworkandstress.

LeeHayward

12WeekMassandPowerTrainingWorkoutProgram 2

The Workout Routine

The12weekprogramisdividedintofourcycles.Youwillfocuson
differentexercisesduringeach3weekcycle.Thiswillallowyouto
makeconsistentprogressoverthelongterm.
Youwillnotlosestrengthbychangingexerciseslikethiseveryfew
weeks.Infact,thiswillhelpyoutomakeconsistentstrengthgains.
Eventhoughyoumaybedoingdifferentexercisesandworkingthe
musclesfromdifferentangles,youwillstillbuildupstrengthinthese
musclegroups.
Ifyoustickwithaparticularexerciseorworkoutroutineformorethan
6weeks,yourstrengthgainswillstopandinmanycasesyouwill
actuallylosestrength.Forexample,youmaystartagreatworkout
routineandforthef irstfewweeksmakegoodprogress;youareableto
increasetheweightsthatyouareliftingandyoufeelreallygoodabout
theroutine.Butthenafterseveralweeksyouf indthatyouareno
longermakingprogressandeventuallyyouarestrugglingtoliftthe
weightsthatyoupreviouslyliftedwithnoproblems.
Thekeytoavoidingthispitfallistochangeyourmajormusclegroup
exerciseseveryfewweeks.Thisway,youcanstillworkthemuscles
hardandmakeconsistentprogress.Andbecauseyouareworkingthe
musclesandjointsatdifferentangles,youcanavoidinjuriescausedby
doingrepetitivemovements.
Note:Theexercisesinthefollowingchartarehyperlinkedtotheir
photosinExercisePhotosonpage 12.

12WeekMassandPowerTrainingWorkoutProgram 3

TheWorkoutRoutine

Weeks 1, 2, and 3
Dothefollowingworkoutroutineinweeks13.
Keeprecordsoftheexercises,weights,sets,andrepsthatyoudo.Each
workout,trytobeatwhatyoudidforyourpreviousworkout.Withthe
squat,deadlift,andinclinebarbellbenchpress,trytoadd5poundsto
thebareachweekanddothesamenumberofsetsandreps.
Day

Exercise

Work

Monday

Light cardio

5 min. to warm up

Full squats

Do a couple of warmup sets first

5 sets of 5 reps (train heavy, but not to
failure)

Regular deadlifts

Do a couple of warmup sets first

5 sets of 5 reps (train heavy, but not to
failure)

Tuesday

Standing calf raises

5 sets of 10 reps

Leg raises

5 sets of 10 reps

Incline sit-ups

3 sets of 10-20 reps

Light cardio

5 min. to warm up

Incline barbell bench press

Do a couple of warmup sets first

5 sets of 5 reps (train heavy, but not to
failure)

Seated dumbbell shoulder

press

5 sets of 8 reps

Bicep cable curls

(from the low pulley)

5 sets of 10 reps

Tricep push-downs (using

straight bar attachment)

5 sets of 10 reps

Bent-over dumbbell lateral

raises

3 sets of 10-15 reps

Wednesday

REST

REST

Thursday

Light cardio

5 min. to warm up

Leg press

Do a couple of warmup sets first

4 sets of 15 reps

LeeHayward

Leg curls

4 sets of 15 reps

Wide-grip lat pull-downs

4 sets of 15 reps

Hyper-extensions

4 sets of 10 reps

Pull-down ab crunches

4 sets of 15 reps

12WeekMassandPowerTrainingWorkoutProgram 4

TheWorkoutRoutine

Day

Exercise

Work

Friday

Light cardio

5 min. to warm up

Incline dumbbell bench press Do a couple of warmup sets first

4 sets of 10 reps

LeeHayward

Dumbbell side lateral raises

4 sets of 10 reps

Dumbbell curls

4 sets of 12 reps

Tricep push-downs
(with rope attachment)

4 sets of 12 reps

Barbell upright rows

3 sets of 15 reps

12WeekMassandPowerTrainingWorkoutProgram 5

TheWorkoutRoutine

Weeks 4, 5, and 6
Dothefollowingworkoutroutineinweeks46.
Keeprecordsoftheexercises,weights,sets,andrepsthatyoudo.Each
workout,trytobeatwhatyoudidforyourpreviousworkout.Withthe
declinebenchpressandthebentoverbarbellrow,trytoadd5pounds
tothebareachweekanddothesamenumberofsetsandreps.
Day

Exercise

Work

Monday

Light cardio

5 min. to warm up

Bent-over barbell rows

Do a couple of warmup sets first

5 sets of 8 reps

Tuesday

Barbell shoulder shrugs

5 sets of 10 reps

Leg extensions

5 sets of 10 reps

Leg curls

5 sets of 10 reps

Seated calf raises

5 sets of 10 reps

Incline sit-ups

3 sets of 10-20 reps

Light cardio

5 min. to warm up

Decline barbell bench press

Do a couple of warmup sets first

5 sets of 5 reps (train heavy, but not to
failure)

Seated barbell shoulder press 5 sets of 8 reps

(military press)
Barbell preacher curls

5 sets of 10 reps

Lying triceps extension

(with the EZ bar)

5 sets of 10 reps

Cable upright rows

(from the low pulley)

3 sets of 15 reps

Wednesday

REST

REST

Thursday

Light cardio

5 min. to warm up

Hack squats

Do a couple of warmup sets first

4 sets of 15 reps

LeeHayward

Stiff-legged deadlifts

4 sets of 15 reps

Seated cable rows

4 sets of 15 reps

Leg raises

4 sets of 12 reps

Crunches

4 sets of 25+ reps

12WeekMassandPowerTrainingWorkoutProgram 6

TheWorkoutRoutine

Day

Exercise

Work

Friday

Light cardio

5 min. to warm up

Flat dumbbell bench press

(use dumbbells instead of a
barbell)

Do a couple of warmup sets first

Dumbbell front lateral raises

4 sets of 10 reps

Bicep barbell curls

4 sets of 12 reps

Tricep push-downs
(with V-bar attachment)

4 sets of 12 reps

Close-grip lat pull-downs

4 sets of 15 reps

LeeHayward

4 sets of 10 reps

12WeekMassandPowerTrainingWorkoutProgram 7

TheWorkoutRoutine

Weeks 7, 8, and 9
Dothefollowingworkoutroutineinweeks79.
Keeprecordsoftheexercises,weights,sets,andrepsthatyoudo.Each
workout,trytobeatwhatyoudidforyourpreviousworkout.Withthe
squat,partialdeadlift,andflatbarbellbenchpress,trytoadd5pounds
tothebareachweekanddothesamenumberofsetsandreps.
Day

Exercise

Work

Monday

Light cardio

5 min. to warm up

Full squats

Do a couple of warmup sets first

5 sets of 5 reps (train heavy, but not to
failure)

Partial power rack deadlifts

Do a couple of warmup sets first

5 sets of 5 reps (train heavy, but not to
failure)

Tuesday

Chin-ups

4 sets of as many reps as you can do

Pull-down ab crunches

5 sets of 10 reps

Leg raises

5 sets of 10 reps

Light cardio

5 min. to warm up

Flat barbell bench press

Do a couple of warmup sets first

5 sets of 5 reps (train heavy, but not to
failure)

Wednesday

LeeHayward

Bent-over dumbbell lateral

raises

4 sets of 10 reps

Dumbbell side lateral raises

4 sets of 10 reps

Dumbbell front lateral raises

4 sets of 10 reps

Bicep cable curls

(from the low pulley)

5 sets of 10 reps

Tricep push-downs (using

straight bar attachment)

5 sets of 10 reps

REST

REST

12WeekMassandPowerTrainingWorkoutProgram 8

TheWorkoutRoutine

Day

Exercise

Work

Thursday

Light cardio

5 min. to warm up

Hack squats

Do a couple of warmup sets first

5 sets of 10 reps

Friday

Leg press

4 sets of 15 reps

Chest-supported rows (such

as the T-bar row, hammer
strength seated row, etc.)

4 sets of 10 reps

Hyper-extensions

4 sets of 10 reps

Pull-down ab crunches

4 sets of 15 reps

Light cardio

5 min. to warm up

Dumbbell bench press on the Do a couple of warmup sets first

stability ball
4 sets of 10 reps

LeeHayward

Dumbbell shoulder press on

the stability ball

4 sets of 10 reps

EZ bar biceps curls

4 sets of 12 reps

One-arm overhead dumbbell

extensions

4 sets of 12 reps

One-arm dumbbell rows

3 sets of 15 reps

12WeekMassandPowerTrainingWorkoutProgram 9

TheWorkoutRoutine

Weeks 10, 11, and 12

Dothefollowingworkoutroutineinweeks1012.
Keeprecordsoftheexercises,weights,sets,andrepsthatyoudo.Each
workout,trytobeatwhatyoudidforyourpreviousworkout.Withthe
weighteddipsandlegpress,trytoadd5poundstothebareachweek
anddothesamenumberofsetsandreps.
Day

Exercise

Work

Monday

Light cardio

5 min. to warm up

Leg press

Do a couple of warmup sets first

5 sets of 5 reps (train heavy, but not to
failure)

Stiff-legged deadlifts

Do a couple of warmup sets first

5 sets of 5 reps (train heavy, but not to
failure)

Tuesday

Wide-grip lat pull-downs

4 sets of 10 reps

Incline sit-ups

5 sets of 15 reps

Leg raises

5 sets of 15 reps

Light cardio

5 min. to warm up

Dips (add extra weight if

needed)

Do a couple of warmup sets first

Chin-ups

4 sets of as many reps as you can do

Side lateral raises

4 sets of 10 reps

5 sets of 5 reps (train heavy, but not to

failure)

Seated barbell shoulder press 4 sets of 10 reps

(military press)
Bicep dumbbell preacher curls 5 sets of 10 reps
Tricep push-downs

5 sets of 10 reps

Wednesday

REST

REST

Thursday

Light cardio

5 min. to warm up

Full squats

4 sets of 15 reps

Leg curls

4 sets of 15 reps

Leg extensions

4 sets of 15 reps

Seated cable rows

4 sets of 10 reps

Standing calf raises

4 sets of 10 reps

Pull-down ab crunches

4 sets of 15 reps

LeeHayward

12WeekMassandPowerTrainingWorkoutProgram 10

TheWorkoutRoutine

Day

Exercise

Work

Friday

Light cardio

5 min. to warm up

Push-ups with feet elevated

on a stability ball

4 sets of as many reps as you can do

Seated dumbbell shoulder

press

4 sets of 10 reps

Standing one-arm dumbbell

curls

4 sets of 12 reps

One-arm overhead dumbbell

triceps extensions

4 sets of 12 reps

Close-grip lat pull-downs

4 sets of 15 reps

Superset
these
two
exercises

When You Have Completed the Program

Afteryoucompletethis12weekworkoutprogram,youcangothrough
theprogramagainandstrivetobeatyourpersonalbestliftsfromthe
f irsttimethrough.Oryoucanmoveontosomethingtotallydifferent.

LeeHayward

12WeekMassandPowerTrainingWorkoutProgram 11

Exercise Photos
Herearepicturesofalltheexercisesthatyouwillbedoingduringthe
12weektrainingprogramIhaveoutlinedforyou.Mostofthemare
prettystraightforward,butifyouareunsureofanyoftheexercises,
youcanrefertotheseexercisepictures.

Leg Extension

12WeekMassandPowerTrainingWorkoutProgram 12

ExercisePhotos

Leg Curl

Full Squat

LeeHayward

12WeekMassandPowerTrainingWorkoutProgram 13

ExercisePhotos

Leg Press

Hack Squat

LeeHayward

12WeekMassandPowerTrainingWorkoutProgram 14

ExercisePhotos

Standing Calf Raise

Seated Calf Raise

LeeHayward

12WeekMassandPowerTrainingWorkoutProgram 15

ExercisePhotos

Incline Sit-up

Leg Raise

LeeHayward

12WeekMassandPowerTrainingWorkoutProgram 16

ExercisePhotos

Pull-down Ab Crunch

Crunch

LeeHayward

12WeekMassandPowerTrainingWorkoutProgram 17

ExercisePhotos

Flat Barbell Bench Press

Incline Barbell Bench Press

LeeHayward

12WeekMassandPowerTrainingWorkoutProgram 18

ExercisePhotos

Decline Barbell Bench Press

Incline Dumbbell Bench Press

LeeHayward

12WeekMassandPowerTrainingWorkoutProgram 19

ExercisePhotos

Dip

Push-up with Feet Elevated on the Stability Ball

LeeHayward

12WeekMassandPowerTrainingWorkoutProgram 20

ExercisePhotos

Dumbbell Bench Press on the Stability Ball

Barbell Shoulder Press (Military Press)

LeeHayward

12WeekMassandPowerTrainingWorkoutProgram 21

ExercisePhotos

Dumbbell Shoulder Press

Barbell Shrug

LeeHayward

12WeekMassandPowerTrainingWorkoutProgram 22

ExercisePhotos

Bent-over Dumbbell Lateral Raise

Bicep Barbell Curls

LeeHayward

12WeekMassandPowerTrainingWorkoutProgram 23

ExercisePhotos

Dumbbell Side Lateral Raise

LeeHayward

12WeekMassandPowerTrainingWorkoutProgram 24

ExercisePhotos

Dumbbell Front Lateral Raise

Barbell Upright Row

LeeHayward

12WeekMassandPowerTrainingWorkoutProgram 25

ExercisePhotos

Bent-over Barbell Row

Chest-supported Row

LeeHayward

12WeekMassandPowerTrainingWorkoutProgram 26

ExercisePhotos

One-arm Dumbbell Row

Lat Pull-down

LeeHayward

12WeekMassandPowerTrainingWorkoutProgram 27

ExercisePhotos

Regular Deadlift

Partial Power Rack Deadlift

LeeHayward

12WeekMassandPowerTrainingWorkoutProgram 28

ExercisePhotos

Stiff-legged Deadlift

Hyper-extension

LeeHayward

12WeekMassandPowerTrainingWorkoutProgram 29

ExercisePhotos

Seated Cable Rows

Cable Upright Row

LeeHayward

12WeekMassandPowerTrainingWorkoutProgram 30

ExercisePhotos

EZ Barbell Curl

Dumbbell Curl

LeeHayward

12WeekMassandPowerTrainingWorkoutProgram 31

ExercisePhotos

Bicep Cable Curl

Dumbbell Preacher Curl

LeeHayward

12WeekMassandPowerTrainingWorkoutProgram 32

ExercisePhotos

Barbell Preacher Curl

One-arm Overhead Dumbbell Triceps Extension

LeeHayward

12WeekMassandPowerTrainingWorkoutProgram 33

ExercisePhotos

Tricep Push-down

Lying Tricep Extension

LeeHayward

12WeekMassandPowerTrainingWorkoutProgram 34