Mass Extreme PDF

37
PAGES
E N T S
C O NT
INTRODUCTION
FUNDAMENTAL NOTES
NUTRITION PLAN
03
05
07
SUPPLEMENT GUIDE 15
ESSENTIAL GUIDES & TIPS 19
RESISTANCE TRAINING 25
YOUR NOTES 37
DISCLAIMER
You should consult your physician or other health care professional before starting this or any other fitness program as well as making
any nutritional changes in order to determine if it is right for your needs. The Obi Vincent MASS EXTREME is designed for educational
purposes only. You should not rely on the following material and all subsequent information as a substitute or replacement for
professional medical advice, diagnosis, treatment, or rehabilitation. The information distributed and promoted is meant to supplement,
not replace, proper exercise training. By engaging in this program, you acknowledge that it is your sole responsibility to consult with
your physician regarding both your medical fitness to engage in this exercise program and any medical or physical conditions which
might arise during the course of your exercise program. If you have any concerns or questions about your health, you agree to consult
with a physician or other health-care professional. You further agree to not disregard, avoid or delay obtaining medical or health
related advice from your health-care professional in connection with information or suggestions provided. The use of any information
provided, distributed, and promoted is to be used solely at your own risk. Please discuss all nutritional changes with your physician
or a registered dietician. Don’t perform any exercise without proper instruction. Always perform a warm-up prior to performing any
type of physical activity. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should
stop immediately and arrange to be seen and evaluate by a physician. Developments in medical research may impact the health,
fitness and nutritional advice that is promoted and distributed. No guarantee can be given that the advice promoted and distributed
will always include the most recent findings or developments with respect to that particular subject. All exercise poses possible risk
of injury or death, depending upon your underlying medical condition. We advise everyone to take full responsibility for their safety
and know their limits. Do not take risks beyond your level of experience, expertise, training and fitness level. Don’t perform any
exercise unless you have been shown the proper technique by a certified fitness professional (personal trainer or certified strength
and conditioning specialist). By enrolling in the program, you agree to consult your physician or other health care professional before
starting this fitness program.
2
R O
NI T ION -
T
The MASS EXTREME Guide is a 12 week
U C
plan which has been put together from my
D
years of training experience. It includes
everything I have learnt from nutrition
and training to help you achieve your goal
of adding lean muscle mass, increasing
strength and developing your physique to
the next level. The plan includes a clear
structured and easy to follow nutrition plan,
lots of tips and guides to help you along
the way and an intense periodised training
program that will help you towards your
goal of gaining solid lean muscle MASS!
Obi Vincent
3
E RV I E W
OV
The nutrition plan comes with two meal plans
to follow which you can alternate daily or
however you wish and the meal plans are split
between different body weight category’s
(70-75kg, 80-85kg, 90-95kg). The idea is to use
the meal plan that your weight category fits into.
The training plan comes in 2 phases;

–Phase 1: 4 weeks German Volume Training (GVT)
–Phase 2: 8 weeks Lean Mass Training (LMT)
4
N O T E S
FUNDAMENTAL NOTES BEFORE YOU BEGIN
WHAT ARE YOUR GOALS? If you don’t know start thinking about what
it is you want to achieve and write it down OR find a picture of your
ideal look and use it as motivation!
STICK TO THE PLAN, as much as possible trying to add lean

Muscle Mass the body needs to be at a calorie SURPLUS and
if you are under eating you will be hindering your results.
VARIETY IS KEY, so switch up your food sources every now and

then to keep food more interesting. Use spices and herbs to cook
for more flavour… remember healthy eating does not have to be
boring and repetitive, be creative. See the ‘Cooking Guide’ section
for some great ideas on making meals more interesting.
WATER - Drink 4-5 Liters MINIMUM daily (VERY IMPORTANT)! Water

is ESSENTIAL more than 70% of muscle is water if you are a little
dehydrated your body will perform 20% less which affects training
performance! I can’t emphasise this enough! Buy a filtered water bottle
you can carry around with you and refill when needed or a gallon bottle!
DO NOT SKIP BREAKFAST! A protein shake is fine if you have very

limited time.
FAIL TO PLAN, PLAN TO FAIL, you should have a plan laid out for your
meals and training. Prep your meals, ideally the night before is always
best. This will avoid any excuses for falling off your plan.
5
NO T E S
FUNDAMENTAL NOTES BEFORE YOU BEGIN CONT.
EAT YOUR GREENS… yes your parents were right to force you to eat
veggies not only are they full of essential vitamins and minerals but
the fiber you get from veggies are essential as fiber aids in digestion
and utilizing all nutrients from foods you consume. The more veg you
eat the better. If you are not a fan of eating a lot of veg buy a good
quality greens powder.
WE ALL HAVE BAD DAYS where everything goes wrong which is fine
BUT learn from that and prepare better for next time…
CONSISTENCY is key to great results, you cannot achieve anything if

you give less than 100%. Track your progress, the best way is to take
pictures weekly on the same day and time, best time is always first
thing in the morning on an empty stomach.
MOST IMPORTANT: Enjoy the process and stay positive, because being
negative is counterproductive and never helps.
6
R I T I O N
T
NU N
NUTRITION PLAN
KEY NOTES BEFORE BEGINNING THE MEAL PLAN
A
– Your current body weight will determine which meal plan you will
L
be using.
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– The meal plans are divided into 3 weight divisions 70-75kg, 80-85kg
and 90-95kg.
– You will pick which ever weight category you fall into. i.e. if you are
72kg you will use the 70-75kg meal plan provided.
– If you find that weight gain has plateaued or you have increased weight
drastically after a couple weeks, then you can move onto the next meal
plan. For example, if you start on the 70-75kg plan and weight gain has
stalled or your weight has gone up to 80kg then start the 80-85kg plan.
– The total calories, protein, carbs and fats in the meal plan gives you an
idea of what you should be aiming to consume daily!
– Stick to the plan laid out as much as possible, however if you want to
spread the meals out even more through out the day by halving portion
sizes etc. then feel free. Make sure however that you consume ALL
your meals.
– All the serving sizes provided are all uncooked/raw scale weight
unless stated otherwise.
7
R I T I O N
T
NU N
NUTRITION PLAN
KEY NOTES BEFORE BEGINNING THE MEAL PLAN
A
– The first week or two is always tough at times if you aren’t used to
L
eating so much food, best advice is to try and consume as many meals
P
as you can each day until you eventually get used to eating the entire
meal plan with ease (which trust me will happen).
– On REST DAYS the pre/intra/post workout meals can still be consumed
just incorporate them into one of the other meals throughout the day.
(**EXCLUDING THE MALTODEXTRIN**)
– CHEATMEAL: When having a cheat meal follow the meal plan provided
as normal then in the evening (or whenever you choose) replace one of
the meals with any one of your favourite ‘junk’ food. i.e. pizza and ice
cream, burger and fries etc. Remember cheat meal NOT cheat DAY.
– Cheat meal frequency for the week shall depend on your body weight
category and will go as follows:
– 70-75kg (154-165lbs) = 2 x cheat meals per week
– 80-85kg (176-187lbs) = 1 x cheat meal per week
– 90-95kg (198-209lbs) = 1 x cheat meal per week
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R I T I O N
T
NU N
NUTRITION PLAN
70-75kg (154-165lbs)
A
MEAL PLAN 1 FOOD SERVING CARBS PROTEIN FATS FIBER
L
SIZE
P
MEAL 1 Whey impact weight gainer -myprotein 100g 54g 28g 6g 8g
MEAL 2 Oats 100g 60g 11g 8g 9g
Almond nuts (soak overnight) 30g 6g 6g 15g 3g
Almond milk 300ml 1g 1g 2g 1g
SNACK Rice cakes (any flavour) 4 25g 3g 1g 1g
Nut butter (peanut, cashew, almond) 32g 4g 10g 15g 3g
MEAL 3 Chicken breast 300g 0 69g 4g 0
Broccoli 100g 1g 4g 1g 3g
Green beans 1 cup 5g 2g 0 4g
Basmati rice 100g 21g 6g 1.5g 4g
SNACK Tin mackerel in extra virgin olive oil 100g 0 19g 25g 1g
Fat free greek yogurt 170g 7g 18g 0 0
MEAL 4 Turkey breast 200g 0 44g 14g 0
Spinach or kale 100g 4g 3g 0 2g
Basmati rice (steamed/boiled) 100g 21g 6g 1.5g 4g
BEFORE BED Cottage cheese or quark 100g 5g 9g 6g 0
Mixed berries (blue, black, red) 100g 12g 0 0 8g
PRE-WORKOUT Banana 1 medium 27g 1g 0 3g

PRE-WORKOUT Myprotein BCAA or 5-10g
essential amino acids
PRE-WORKOUT Whey impact weight gainer -myprotein 100g 54g 28g 6g 8g
Handful skittles or gummy bears 20g 14g 0 1g 0
TOTAL CALORIES CARBS PROTEIN FATS FIBER

3319 321 268 107 62
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R I T I O N
T
NU N
NUTRITION PLAN
70-75kg (154-165lbs)
A
L
SIZE
P
MEAL 2 Eggs scrambled 3 whites, 1g 20g 7g 0
1 whole
Coconut oil 5g (1tsp.) 7g
Bell pepper chopped 1 large 4g 1g 0 3g
Avocado slices 80g 7g 2g 12g 6g
MEAL 3 Lean beef mince 300g 0 69g 4g 0
Cauliflower/broccoli mix 100g 1g 4g 1g 3g
White pasta 85g 62g 10.5g 1g 5g
SNACK 0% fat free greek yogurt 170g 7g 18g 0 0
Nut butter (peanut, cashew, almond) 170g 7g 18g 0 0
MEAL 4 Salmon 200g 0 40g 7g 0
Green beans or asparagus 1 portion 5g 2g 0 4g


3289 344 251 101 57
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R I T I O N
T
NU N
NUTRITION PLAN
80-85kg (154-165lbs)
L A
P
SIZE
Nuts (cashew) 30g 9g 5g 13g 1g
Basmati rice 100g 21g 6g 1.5g 4g
SNACK Mixed nuts (almonds, brazil, etc) 30g 7g 5g 15g 2g
Basmati Rice (steamed/boiled) 100g 21g 6g 1.5g 4g


3484 354 256 116 82
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R I T I O N
T
NU N
NUTRITION PLAN
80-85kg (176-187lbs)
L A
P
SIZE
1 whole
Coconut oil 5g (1tsp.) 7g
A seeded bagel 100g 30g 11g 4g 4g
SNACK Oat cakes 4 25g 4g 7g 2g
Hummus 100g 12g 7g 22g 5g
MEAL 3 Turkey breast (ground/minced/whole) 400g 0 80g 22g 0
Sliced green beans 1 cup 5g 2g 0g 4g
MEAL 4 Sirloin steak 100g 0 27g 14g 0
Baked sweet potatoes (with skin) 300g 63g 6g 0 6g


3479 332 270 119 58
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R I T I O N
U
N N T
NUTRITION PLAN
90-95kg (198-209lbs)
L A
P
SIZE
Nuts (cashew) 30g 9g 5g 13g 1g
Mixed seeds 30g 5g 6g 14g
Basmati bice 100g 21g 6g 1.5g 4g
SNACK Mixed nuts (almonds, brazil, etc) 30g 7g 5g 15g 2g
Basmati rice (steamed/boiled) 100g 21g 6g 1.5g 4g
BEFORE BED Myprotein casein 25g 2g 19g 1g 0

INTRA WORKOUT Myprotein BCAA or 5-10g
POST-WORKOUT Whey impact weight gainer -myprotein 100g 54g 28g 6g 8g
Vitargo 75g 69g 0 0 0

3801 417 270 117 77
13
R I T I O N
T
NU N
NUTRITION PLAN
90-95kg (198-209lbs)
L A
P
SIZE
1 whole
Coconut oil or butter 5g (1tsp.) 0 0 7g 0
A seeded bagel 100g 30g 11g 4g 4g
SNACK Oat cakes 4 25g 4g 7g 2g
Hummus 100g 12g 7g 22g 5g
MEAL 3 Turkey breast (ground/minced/whole) 400g 0 80g 22g 0
Sliced green beans 1 cup 5g 2g 0g 4g
MEAL 4 Sirloin steak 100g 0 27g 14g 0
Baked sweet potatoes (with skin) 300g 63g 6g 0 6g
BEFORE BED Myprotein casein 25g 2g 19g 1g 0

INTRA WORKOUT Myprotein BCAA or 5-10g
POST-WORKOUT Whey impact weight gainer -myprotein 100g 54g 28g 6g 8g
Vitargo 75g 69g 0 0 0

3707 387 281 115 58
14
E M E N T
U
S EP P L
SUPPLEMENT GUIDE
Below is a list of recommended supplements that can be integrated with
your diet and training. Remember supplements should be secondary to
D
your diet and cannot replace a well balanced diet. Unless stated on your
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meal diary consume these as instructed on the label of the products.
WHEY IMPACT WEIGHT GAINER (MYPROTEIN)
The formula uses a blend of ultra fine scottish oats and activated
barley, as well as combining whey protein isolate and milk protein
concentrate which are fast and slow absorbing proteins making it ideal
for immediately after a work-out or as supplement throughout the day.
It has over 27g of protein per serving which will contribute to the growth
and maintenance of lean muscle mass as well as providing over 300
calories per serving. (You can also use a substitute brand if preferred).
BCAA OR ESSENTIAL AMINO ACIDS (IMPORTANT FOR
LEAN MUSCLE GROWTH) CAN BE TAKEN INTRA WORKOUT.
Branched chain amino acids are essential amino acids which contain
a 2:1:1 ratio of Leucine, Isoleucine and Valine. These amino acids are
considered to be essential as they cannot be synthesized by the body, so
must be consumed from dietary sources.
During exercise amino acids become more important as it is difficult
to maintain the desired levels from food alone. Amino acids can be
consumed throughout the day for or before, during and after workouts
and also on a fasted state before cardio.
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E M E N T
U
S EP P L
SUPPLEMENT GUIDE
CREATINE MONOHYDRATE / CREAPURE
Creatine Monohydrate is probably the most researched supplement
D
out there and the benefits are absolutely outstanding when it comes to
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training. Creatine can act to increase physical performance in successive
bursts of short-term, high intensity exercise and is ideal for sports which
require high-intensity, explosive movements such as bodybuilders, power
lifters and sprinters. Creapure is a less filtered version of creatine which
means less water retention.
OMEGA 3 6 9 FISH OILS
Omega 3-6-9 contains essential fatty acids that are made up of EPA
(eicosapentaenoic acid) and DHA (docosahexaenoic acid) - both long
chain fatty acids that have been shown to contribute to the normal
function of the heart. ish oil has been proven to aid in burning fat by
protecting against insulin resistance, it is anti-inflammatory in nature
so has a role to play in the immune system, it increases the synthesis of
protein in the body and lastly it speeds up metabolism on a cellular level.
MULTIVATMIN & IRON
I always recommend a good multivitamin as try as hard as we might
we cannot get enough minerals and vitamins from our daily meals and
supplement with a multi is a great idea to increase our intake.
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E M E N T
U
S EP P L
SUPPLEMENT GUIDE
PRE WORKOUT (with or without stimulant)
I always find that a great pre workout before a session can really
D
help in the intensity of a session. There are great pre workouts in the
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market with or without stimulants. Check out a great pre workout from
Myprotein the ‘Myprotein Pre’ Pre workout personally.
VITAMIN D3
Vitamin D3 is a fat soluble vitamin which is produced underneath the skin
following sun exposure. It is also found in small amounts in many foods
such as salmon, mackerel, sardines, eggs and milk but can be consumed
in high amounts through supplementation. Vitamin D3 has a number of
key health benefits including; contributing to the normal absorption and
utilization of calcium and phosphorus, contributing to normal calcium
levels, contributing to the maintenance of normal bone and muscle
function, and contributing to the normal function of the immune system
and cell division.
CASEIN
Casein is a, slow release protein derived from milk. It’s absorbed slowly
by the stomach allowing a tapered supply of amino acids to the muscle
over a prolonged period of time. This makes Casein the ideal protein
supplement for before bed. During sleep, the body is normally starved
of nutrients as it is impractical to consume food and therefore, a slow
release protein can be ideal for recovery throughout the night. This
protein source has a complete amino acid profile and contains branched
chain amino acids (BCAAs) and will contribute to the growth and
maintenance of muscle mass.
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E N T I A L
S S
E ES & T I PS
TIPS ON MEAL PREP AND ORGANISATION
Below are tips and tools that you can use to help in meal preparations.
GU I D
PLAN YOUR WEEK AHEAD OF TIME
Frozen veg – you can buy almost all veg frozen and put in freezer
just as good as fresh and last longer and its cheaper
Bottled egg whites which can be bought on sites like myprotein.co.uk
Frozen berries – cheaper than fresh berries
Nut butter (sugar free) – cashews, almonds, peanut.
Food Dr, Dr Zaks or Ezekiel Bread – high in fibre and protein,
low in carbs and low calories are great
ORGANISATION TOOLS:
Food containers (BPA free ideal) – buy at least 6 tupper wear trust
me better to have more.
Protein shakers – for mixing your protein powder, smart shakers
the brand are great!
Zip lock bags or plastic wrap for freezing foods, steaming bags,
baking bags
Ideally a 6 pack bag is perfect you can pack most of your meals
and has compartments for protein Shaker shaker, and all your
supplements and snacks
Get a pill box for your vitamins and supplements.
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E N T I A L
S S
E ES & T I PS
PLAN YOUR WEEK AHEAD OF TIME
Write down a weekly schedule of what you are planning to eat on what
I D
days. Just a rough plan e.g breakfast Monday- eggs, mid-morning- protein
GU
shake, greens, nuts, lunch- chicken salad, afternoon snack- cottage
cheese& celery, dinner- fish and veggies. It will help with planning your
shopping list and assist you in finding foods to leave at work on in your car
if you’re out and about. Planning a weak ahead also allows yourself the
possibility of a treat meal e.g plan to eat well Monday to Friday, Saturday
allow yourself a meal out with a friend or a cheat of your favorite meal like
for example; ice-cream or pizza, you will feel you have truly earned it and
something to look forward to.
BE ORGANISED AND PRE-PREP FOODS

Make sure at the beginning of the week you have adequate containers,
protein shakers etc to place meals in. Always have a shaker with you
in case of emergency and keep protein in it, simply add water when you
require a meal. You could also buy some ground greens such as wheatgrass,
spirulina etc. to add to your protein shake for extra fibre and nutrients.
Pre-prep as many items as you can, at the beginning of the week I like
to pre chop and wash vegetables such as celery, carrot, capsicum, snow
peas, these can be left in the fridge and thrown into meals with some fresh
greens and your meat for an easy meal. Pre-cook lean meats and Weigh out
your portions into individual containers so it is very easy to add your live
foods (vegetables etc) and good fats too (avocado, nuts, seeds, oils etc).
Check which meats need to be defrosted each night and pull out of
the freezer.
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E N T I A L
S S
E ES & T I PS
MONEY SAVING TIPS WHEN FOOD SHOPPING
Healthy eating doesn’t have to be expensive, with a little planning, you
I D
can enjoy healthy, superfood-rich meals without spending a fortune.
GU
Look at grocery store ads and use coupons when making out your weekly
meal plan. That way, you can select meals based on food items that are
on sale. If you’re not sure what you want, search for ‘grocery coupons’
and tour various sites to see how they work.
Shopping online for your food items is easier and also always cheaper
in most cases, it’s also easy to compare prices of various supermarkets.
There are lots of apps for your phones that compare supermarket prices
and nowadays with free delivery it’s a win win. So plan your weekly
shop ahead!
Buying your meat poultry and fish from butchers is always cheaper
than the supermarket as you have room to barter! Trust me, you might
be timid when asking the butchers BUT don’t be - I learnt this valuable
lesson from my mother. Repack extra steaks, chops, chicken pieces,
or fillets in freezer bags and freeze them for future use.
Buying frozen meat is always a far cheaper option than buying freshly
cut meat. For example, buy a whole frozen chicken. Chicken is a great
source of protein and is low in fat when you remove the skin.
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E N T I A L
S S
E ES & T I PS
Make your own frozen meals. Double your recipes and freeze half of them
for use at a later time. Freeze the foods in microwave-safe containers
NEVER EVER go food shopping when you are hungry! In fact have a
I D
meal before going food shopping as this will stop you from buying
GU
unnecessary crap.
Buying in Bulk is also always a great way of saving money on items like
eggs, dry beans, pulses and oatmeal. Also, canned goods like black
beans, tuna and salmon have long shelf lives, so buy them when they are
on sale (which is often) and use them when you’re ready.
Frozen veggies and, in some cases, fruits (berries) are a far cheaper and
convenient option than fresh. And here’s the thing - Frozen is JUST AS
GOOD. And as its frozen, it will be available to you for much longer. It is
also cheaper to buy vegetables when they are in season - following the
seasons is a nice way to add variety to your meals. Buying lots of extra
fruits and veg that are in season and freezing them also means you can
enjoy when them when they aren’t in season and save money.
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G T I PS
CO O K
COOKING TIPS
IN
VARIETY IS THE SPICE OF LIFE
We all know that eating the same foods can get monotonous and boring
so here are a few tips to make it less boring and more interesting.
First thing you need to do is at your local supermarket go to the spices
and herbs section and buy all the varieties you can find and store in your
kitchen cupboard make sure they are just crushed or mixed herbs and
spices (no sugar added etc.) You can even buy brands like ‘flavour god’
online. Use those herbs and spices when cooking, so for example add
some paprika and chilli flakes to your oven baked sweet potatoes.
When boiling your starchy carbs (pasta rice etc.) or vegetables use stock
cubes as this gives added taste to plain carbs and makes veg taste good
to. Also why not add spices like curry powder or even paprika to your
boiling rice to make it more interesting!
Change sources of protein and veg weekly so if you have chicken and
fish everyday change it to beef and pork for another week. Same goes for
veg. There are literally 100’s of various veggies to choose from so why
eat the same? I usually buy frozen mixed vegetables from supermarkets
which are already chopped and prepped so makes life easier.
There are so many options for starchy carbs, i.e. cous cous , quinoa,
barley etc boil them just like rice OR you can buy them in packets from
supermarkets with lots of different variety of spice mixes, available, just
make sure sugar isn’t included or corn syrup.
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G T I PS
O K IN
Nowadays you can also buy packaged and pre boiled rice from thai
CO
jasmine rice to coconut rice, just pop into the microwave and VIOLA!!!
How about baking your chicken in a bowl with chopped tin tomatoes
and adding spices like cumin, basil, and chilli to it? Just add the tin of
tomatoes to your macros. You can do this with fish also.
Try roasting your veg (asparagus, carrots, bell peppers etc) also under
the grill, lightly baste them with butter and grill them. Bake your dark
poultry meats (drumsticks and thighs) - Marinade your meats overnight
as this means the flavour would be even more intense again use your
spice mix.
Another top tip is to chop up your meats marinade some and store for
later use, put them in freezer bags and stock in your freezer for later this
saves you time. When you need them all you have to do is take it out the
freezer defrost it and either bake or fry.
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TA N C E
E S I S
RESISTANCE TRAINING
R INING
A FEW POINTS BEFORE YOU BEGIN;
WHAT IS YOUR GOAL? Before starting this programme the question you
A
have to ask yourself is ‘what is my goal?’ be specific and also realistic
TR
with your goal but make sure you have a goal to work towards!!
PREPERATION IS VITAL – make sure you are prepared both mentally

and physically for each and every session. Step into the gym with
determination and focus. Use your warm up as time to reflect on the
session ahead.
TRACK PROGRESS PICS – tracking your progress is VERY important, ideally

take a pic at least every week on the same day and time, for example every
Monday morning each week. Seeing your body composition change will
help to keep you motivated.
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TA N C E
E S I S
RESISTANCE TRAINING
R INING
FEW POINTS BEFORE YOU BEGIN;
KEEP A TRAINING LOG/DAIRY - A training Log/diary is also a great idea,
TR A
writing small notes about each session to document how you felt about
a session and what you feel you could do better and even questions you
might have about certain exercises etc
WEIGHT AND MEASUREMENT UPDATES – weighing yourself and

also taking measurements is another great way of monitoring progress.
I suggest using a digital scale and taking all weight and measurements
on the same day each week and always in the mornings.
INTENSITY IS KEY – train like you mean it, remember what your goal is,
what you want to achieve and put that focus and energy into your sessions.
After a session ask yourself ‘could I have done more?’ if the answer
is YES, then you know that next session you need to train even better,
however if the answer is NO then remember that feeling for each and
every session.
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AS E 1
PH
PHASE 1 - GERMAN VOLUME STRENGTH TRAINING
Phase 1 of your training plan we will start with German Volume Strength
Training. This training is all about lots of sets and Low rep ranges.
Yes, the first 2 exercises on each workout are 10 SETS!
A1 – A2: This means it is a superset so you will perform A1 then go straight
to A2 then rest after A2. All supersets have also been highlighted in the
same colors.
If you find it hard in your gym to superset some of the exercises, then stick
to doing one workout at a time that is fine.
You should FAIL before you hit the last rep on ALL exercises, if you are
completing the reps allocated with ease then the weight is too light.
Stick to the rest times allocated, if you can have a conversation whilst
resting that means you should already have started the next exercise.
WARM UP for at least 5-10mins before training ALWAYS, start with a super
light set on the muscle group you are working or on a cardio machine of
your choice.
Use a spotter whenever you can or training with a partner is also great too
as they can give you that extra push you need.
And most important ….ENJOY IT!!
GYM BAG ESSENTIALS: You should always have these with you in in most
sessions; (knee wraps/sleeves, weight lifting belt, chalk, wrist straps,
water bottle, training print out to log workouts, towel)
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AS E 1
PH
PHASE 1 - TIME TABLE
MON
TUES
WEEK 1
LEGS
(ANTERIOR)
WEEK 2
LEGS
(ANTERIOR)
WEEK 3
LEGS
(ANTERIOR)
WEEK 4
LEGS
(ANTERIOR)
CHEST AND BACK CHEST AND BACK CHEST AND BACK CHEST AND BACK
WED ARMS AND DELTS ARMS AND DELTS ARMS AND DELTS ARMS AND DELTS
THURS OFF OFF OFF OFF
FRI LEGS LEGS LEGS LEGS
(POSTERIOR) (POSTERIOR) (POSTERIOR) (POSTERIOR)
SAT CHEST AND BACK CHEST AND BACK CHEST AND BACK CHEST AND BACK
SUN OFF OFF OFF OFF
LEGS (ANTERIOR)
ORDER EXERCISE SET X REPS REST WEIGHT WK1 WK2 WK3 WK4
A LEG 3 X 20 40
EXTENSIONS
B BARBELL 10 X 5 90
SQUATS
C LEG PRESS 10 X 5 90
D1 HEAVY 4 X 20 60
DUMBBELL STEPS
WALKING
LUNGES
D WEIGHTED 4 x 12 60
STEP UPS EACH LEG
D CALF 4 x 20 30
RAISES
NOTES:
28
AS E 1
PH
ORDER
A
EXERCISE SET X REPS
INCLINE
DUMBBELL
CHEST
10 X 5
CHEST & BACK
REST
60-90
WEIGHT WK1 WK2 WK3 WK4
PRESS
B UNDERHAND 10 X 5 60-90
CLOSE GRIP
LAT PULL
DOWN
C1 WEIGHTED 5 X 10 0
CHEST DIPS
C2 DB SINGLE 5 X 10 40
ARM ROWS
D CHEST 4 x 12 40
CABLE FLYS
29
AS E 1
PH
ORDER
A
EXERCISE SET X REPS
SEATED
DUMBBELL
SHOULDER
10 X 5
ARMS & DELTS
REST
0
PRESS
B INCLINE 10 X 5 90/120
BICEP CURLS
C LYING TRICEP 5 X 12 60
DUMMBELL
SKULL
CRUSHERS
D1 CABLE ROPE 3X8 0
BICEP CURL
D2 CABLE ROPE 3 x 10 0
TRICEPS
PULL DOWN
D3 CABLE 3 x 12 60
SINGLE ARM
LATERAL
RAISES
30
AS E 1
PH
ORDER
A1
EXERCISE
SUMO
DEADLIFTS
SET X REPS
10 X 5
LEGS (POSTERIOR)
REST
90
A2 LEG PRESS 10 X 5 90
C1 STIFF LEG 5 X8 0
DEADLIFTS
C2 SPLIT 5 X 12 60
SQUAT
D LYING LEG 4 X 15 60
CURL
E WEIGHT- 4 X 20 3D
ED CALF
RAISES
31
AS E 2
PH
PHASE 2: LEAN MASS TRAINING (LMT)
This is an 8 week plan.
The exercises are in groups so 1a, 1b, 2a, 2b, 2c etc. so for example
1a - Wide grip pull ups superset with 1b – Bent over rows
The supersets are all colour coded also to make it easier to spot which
exercises are supersets and which aren’t.
START light - do not lift with your ego…this can lead to incorrect form and
technique which can also lead to injury or simply a waste of your time at
the gym!!
REST PERIOD - is a guide line but try and avoid resting longer than you
need to. KEEP THE INTENSITY.
PROGRESSIVE OVERLOAD - Try to increase the weights you are doing at
least every 2 weeks, as strength should be improving and to stop your body
adapting to the workouts.
DROPSET – start with a heavy enough weight for the amount of reps
specified on the programme then reduce the weight and perform the same
exercise till failure and then repeat again for 4 x in total. YouTube this if
unsure what a drop set is.
TEMPO – this is the speed of the actual exercise so here is an explanation
for seated shoulder press; (4 – the speed of the eccentric phase of the
workout (bringing the weights down, 0 – no rest at the end of the eccentric
phase, 1 – the speed of the concentric phase (pushing the weights up,
0 – no rest and straight back to the eccentric phase.) Another example
is when you do a dumbbell curl as the dumbbell comes downwards that’s
the ECCENTRIC and as you bring the dumbbell up to a curl that’s the
CONCENTRIC Phase.
32
AS E 2
PH
PHASE 2: LEAN MASS TRAINING (LMT)
TIMETABLE - You can train 4 or 5 times a week for Example: Change the
training days according to your schedule. Or just follow the timetable set
out in the plan.
FAILURE - You should aim to FAIL before you hit the last rep on all
exercises otherwise the weight is too Light if this happens change the
weight for the next set. Or make a note of this for the next workout.
Don’t be reckless warm up for 5min before training ALWAYS and start
with a super light set FIRST on the parts you will be training.
TRAINING PARTNER/SPOTTER - Use a spotter whenever you can as this can
help you push that extra bit more on your lifts or a training partner is also
great make sure however you are both training NOT having a conversation
and rest for too long.
GET OFF YOUR PHONE – turn your phone on AIRPLANE MODE or close
all apps except for your music and Notes if you use your phone for that
purpose otherwise leave it in your locker. Having your phone can be a
major distraction.
FOAM ROLLING AND MOBILITY WORK – is very essential when training.
Spending at least 10mins doing these 2 x a week is great to help with
recovery (reduce DOMS) , can help to prevent injury’s and muscle
tightness.
ACCESSORIES - Use knee wraps weight lifting belt and chalk when needed.
You can use straps for weighted pull ups and if you have Fat Gripz even
better!
33
AS E 2
PH
PHASE 2: TIME TABLE
It is Best to stick with the Timetable provided however if needed the days
off and body parts trained in the week can be changed to suit your lifestyle
BUT no more than 2 days off a week. You can train anywhere between 5–6
days a week. You need at least ONE rest day.
WEEK 5-7 WEEK 8-10 WEEK 11-12

MON LEGS OFF CHEST
TUES BACK AND BICEPS SHOULDERS AND BACK AND BICEPS
TRICEPS
WED CHEST LEGS LEGS
THURS OFF BACK AND BICEPS SHOULDERS AND
TRICEPS
FRI SHOULDERS AND OFF or *Pick an OFF
TRICEPS extra body part to
train
SAT LEGS CHEST OFF or *Pick an
extra body part to
train
SUN OFF LEGS LEGS
34
AS E 2
PHORDER
1A
1B
2A
EXERCISES
CLOSE GRIP
(UNDERHAND) GRIP
PULL UPS
EZ BAR BICEP CURLS
CLOSE GRIP
SET
5
4
REPS
BACK & BICEPS
TILL
FAILURE
12
12,12,
TEMPO
2010
2010
2011
REST
60
0
WEIGHT (KG/LBS)
WEEK
1&2
WEEK
3&4
WEEK
5&6
WEEK
7&8
UNDERHAND LAT 10, 10

PULL DOWN
2B SEATED HAMMER 4 12,12, 2011 60
CURLS 10, 10
3 SEATED ROW 4 12 2011 60
4 SINGLE ARM 4 12 2010 40
PREACHER CURLS
5A SINGLE ARM ROWS 3 10, 8, 6 2010 0
5B INCLINE DB CURLS 3 10, 8, 6 2011 60
SHOULDERS & TRICEPS

WEIGHT (KG/LBS)
ORDER EXERCISES SET REPS TEMPO REST WEEK WEEK WEEK WEEK
1&2 3&4 5&6 7&8
1A STANDING OR SEATED 5 10 1010 60
OVERHEAD MILITARY
PRESS
2 TRICEPS SKULL 5 12 1010 60
CRUSHERS
3A SEATED DUMBBELL 5 12 1010 0
ARNIE PRESS
3B WEIGHTED 5 12 2011 40
TRICEPS DIPS
4A TRICEPS CABLE ROPE 4 12 2011 0
PULL DOWN
4B DUMBBELL LATERAL 4 12 2010 40
RAISES
5 DUMBBELL SHRUGS 3 15 2011 60
35
AS E 2
PHORDER
2A
2B
EXERCISES
CABLE FLYS
INCLINE DUMBBELL
PRESS
WEIGHTED CHEST
SET
5
REPS
20, 15,
12, 12
10
10
CHEST
TEMPO
2011
2010
2010
REST
40
60
WEIGHT (KG/LBS)
WEEK
1&2
WEEK
3&4
WEEK
5&6
WEEK
7&8
DIPS
3A FLAT BENCH PRESS 4 12,10, 2010 0
8, 8
3B DUMBBELL FLYS 4 12 3011 60
4 SEATED RESISTANT 4 15, 10, 2011 40
INCLINE PRESS 8, 6
5A CABLE FLYS 3 20 3010 0
5B PRESSUPS 3 TILL 2000 40
FAILURE
LEGS
WEIGHT (KG/LBS)
ORDER EXERCISES SET REPS TEMPO REST WEEK WEEK WEEK WEEK
1&2 3&4 5&6 7&8
1 LEG EXTENSIONS 3 30, 20, 40
12
2A BACK SQUATS 5 12 0
2B DUMBBELL SPLIT 5 12 60
SQUAT
3 SUMO DEADLIFTS 5 12 60
4A SINGLE LEG PRESS 4 12 0
4B STANDING/SEATED 4 12 60
CALF RAISES
5 BARBELL STIFF LEG 3 15 60
DEADLIFTS
6 WEIGHTED WALKING 3 30 60
LUNGES
36
N O T E S
37
E T T H E
L S
A
G N I N
B E G I
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37

ESSENTIAL GUIDES & TIPS 19

The training plan comes in 2 phases;

STICK TO THE PLAN, as much as possible trying to add lean

VARIETY IS KEY, so switch up your food sources every now and

WATER - Drink 4-5 Liters MINIMUM daily (VERY IMPORTANT)! Water

DO NOT SKIP BREAKFAST! A protein shake is fine if you have very

CONSISTENCY is key to great results, you cannot achieve anything if

PRE-WORKOUT Banana 1 medium 27g 1g 0 3g

TOTAL CALORIES CARBS PROTEIN FATS FIBER

PRE-WORKOUT Banana 1 medium 27g 1g 0 3g

TOTAL CALORIES CARBS PROTEIN FATS FIBER

PRE-WORKOUT Banana 1 medium 27g 1g 0 3g

TOTAL CALORIES CARBS PROTEIN FATS FIBER

PRE-WORKOUT Banana 1 medium 27g 1g 0 3g

TOTAL CALORIES CARBS PROTEIN FATS FIBER

PRE-WORKOUT Banana 1 medium 27g 1g 0 3g

TOTAL CALORIES CARBS PROTEIN FATS FIBER

PRE-WORKOUT Banana 1 medium 27g 1g 0 3g

TOTAL CALORIES CARBS PROTEIN FATS FIBER

BE ORGANISED AND PRE-PREP FOODS

PREPERATION IS VITAL – make sure you are prepared both mentally

TRACK PROGRESS PICS – tracking your progress is VERY important, ideally

WEIGHT AND MEASUREMENT UPDATES – weighing yourself and

WEEK 5-7 WEEK 8-10 WEEK 11-12

UNDERHAND LAT 10, 10

SHOULDERS & TRICEPS

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