26 Work Out Plan

- Important Notice Before beginning any new exercise, nutrition or dietary supplement program you should consult a physician first. The information presented herein is not meant to treat or prevent any disease or to provide the reader with medical advice. If you are looking for specific medical advice then you should obtain this information from a licensed health-care practitioner. This publication is intended for informational use only. Sean Nalewanyj and www.MuscleGainTruth.com will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. The individual results obtained from the use of this program will vary from person to person and we make no guarantee as to the degree of results that you will personally achieve. This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for MuscleGainTruth.com members. Copyright and illegal distribution violations will be prosecuted. © 2007 - www.MuscleGainTruth.com - All Rights Reserved

© 2007 – All Rights Reserved – www.MuscleGainTruth.com

Introduction Welcome to your full 26-Week Workout Plan & Logbook! By now you should have read through the main e-book and should have a solid grasp on the concepts of how to build maximum muscle size and strength. Please make sure that you have read the entire e-book before beginning this workout plan. There is far more to building a muscular physique than simply following set-in-stone exercises, sets and reps, and you should not begin training until you fully understand all of the different aspects of building muscle in relation to training, nutrition, supplementation, recovery etc. This report will outline the specific workout plans that you should be implementing and will allow you to track your progress in detail from week to week. I’ll start with a basic overview of the entire 26-week plan and will then provide log sheets that you can print off and place in a 3-ring binder to bring to the gym with you. Using the printable logs will enable you to keep track of the days you spend in the gym, the exercises you perform along with the exact weights, sets and reps for each. Keeping a detailed record of your workouts will allow you to make consistent progress in the gym by having a concrete visual of where you stand from workout to workout. Writing down the details of every lifting session is one of the most powerful tools you can use in your quest for larger, stronger muscles. As you already know, the entire basis for building muscle mass is to increase your strength. Each and every workout you should strive to improve slightly by either increasing the poundage on each exercise or performing more reps. If you are able to achieve this goal each and every workout, your muscle size and strength will consistently improve. In fact, one of the most important factors separating those who make significant gains from those who make modest gains is whether or not they record their workouts. Before you begin, please read over the following page as it contains important information in regards to the workout plan…

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Important Workout Plan Information •

This workout plan is 26 weeks in length and consists of 3 separate 8-week training cycles.

•

Once you have completed a full 8-week cycle you should take one week off from the gym in order to fully recuperate before beginning the next cycle.

•

Each cycle requires you to perform 3 workouts per week and lists the different workouts as “Day 1”, “Day 2” and “Day 3”. You can choose to train on whichever days of the week you prefer as long as you space them according to the following pattern: Day 1: Day 3: Day 5: Day 7:

Workout #1 Workout #2 Workout #3 Rest

Day 2: Rest Day 4: Rest Day 6: Rest

•

As much as you may be tempted to, you should not alter the structure of these workouts. They have been laid out in a specific way and all exercises, sets, reps and muscle groupings have been created for a reason. If you have limitations due to injury, please refer to the “Personalized Workout Programs” for alternate routines customized to different situations.

•

If you are unsure of how to perform any of the outlined exercises, refer to the exercise database for a video and written description.

•

If you are unable to perform certain exercises due to equipment limitations, you can find substitutions by running a search in the “My Personal Trainer” database.

•

If you need any refreshers in regards to the specific way that you should perform these workouts, please refer to “Chapter 3: Structuring The Perfect Workout” in the main e-book as everything is explained in detail there.

•

When you have completed the full 26-week cycle you can start up again from week 1 or use the knowledge that you have gained to devise your own workout schedule.

This guide will begin with an overview of all 3 training cycles by outlining the specific muscle groupings for each workout, exercises, sets and reps. After the overview I’ll provide you with printable log sheets for each specific workout. Simply print off 8 copies of each log sheet to fill in the entire training cycle. If you are unsure of how to fill these log sheets out, please refer to the sample sheet at the very end of this report. That’s everything you need to know. It’s time to get started!

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© 2007 – All Rights Reserved – www.MuscleGainTruth.com

Day 1 - Legs/Abs Exercise

Sets

Reps

Barbell Squats

2

5-7

Leg Press

1

5-7

Stiff-Legged Deadlifts

2

5-7

Lying Leg Curls

1

5-7

Standing Machine Calf Raises

2

10 - 12

Seated Machine Calf Raises

1

5-7

Rope Crunches

2

10 - 12

Swiss Ball Crunches

1

10 - 12

Day 2 – Chest/Shoulders/Triceps Exercise

Sets

Reps

Flat Barbell Bench Press

2

5-7

Incline Dumbbell Press

2

5-7

Wide-Grip Dips

2

5-7

Seated Overhead Dumbbell Press

2

5-7

Standing Side Laterals

1

10 - 12

Cable Pushdowns

2

5-7

EZ-Bar Skull Crushers

1

5-7

Day 3 – Back/Biceps/Forearms Exercise

Sets

Reps

Deadlifts

2

5-7

Overhand Chin-Ups

2

5-7

Bent Over Barbell Rows

2

5-7

Barbell Shrugs

2

10 - 12

Barbell Curls

2

5-7

Seated Dumbbell Curls

1

5-7

Barbell Wrist Curls

1

10 - 12

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Day 1 - Back/Calves/Forearms Exercise

Sets

Reps

Deadlifts

2

5-7

Bent Over Barbell Rows

2

5-7

Overhand Chin-Ups

2

5-7

Dumbbell Shrugs

2

10 - 12

Standing Machine Calf Raises

2

10 - 12

Seated Machine Calf Raises

1

5-7

Dumbbell Wrist Curls

1

10 - 12

Day 2 - Chest/Shoulders/Abs Exercise

Sets

Reps

Incline Dumbbell Press

2

5-7

Wide-Grip Dips

2

5-7

Flat Barbell Bench Press

2

5-7

Standing Military Press

2

5-7

Standing Dumbbell Side Laterals

1

10 - 12

Weighted Decline Crunches

2

10 - 12

Weighted Leg Raises

1

10 - 12

Day 3 - Thighs/Biceps/Triceps Exercise

Sets

Reps

Barbell Squats

2

5-7

Dumbbell Lunges

1

5-7

Stiff-Legged Deadlifts

2

5-7

Lying Leg Curls

1

10-12

Barbell Curls

2

5-7

Cable Pushdowns

2

5-7

Standing Dumbbell Curls

1

5-7

Overhead Dumbbell Extensions

1

5-7

© 2007 – All Rights Reserved – www.MuscleGainTruth.com

Day 1 - Legs/Abs Exercise

Sets

Reps

Barbell Squats

2

5-7

Leg Press

1

5-7

Stiff-Legged Deadlifts

2

5-7

Lying Leg Curls

1

5-7

Standing Machine Calf Raises

2

10 - 12

Seated Machine Calf Raises

1

5-7

Swiss Ball Crunches

2

10 - 12

Rope Crunches

1

10 - 12

Day 2 - Chest/Shoulders/Triceps Exercise

Sets

Reps

Flat Dumbbell Press

2

5-7

Incline Barbell Press

2

5-7

Wide-Grip Dips

2

5-7

Seated Overhead Dumbbell Press

2

5-7

Standing Dumbbell Side Laterals

1

10 - 12

Cable Pushdowns

2

5-7

Decline Dumbbell Skull Crushers

1

5-7

Day 3 - Back/Biceps/Forearms Exercise

Sets

Reps

Deadlifts

2

5-7

Overhand Chin-Ups

2

5-7

Bent Over Dumbbell Rows

2

5-7

Barbell Shrugs

2

10 - 12

Barbell Curls

2

5-7

Standing Dumbbell Curls

1

5-7

Barbell Wrist Curls

1

10 - 12

© 2007 – All Rights Reserved – www.MuscleGainTruth.com

© 2007 – All Rights Reserved – www.MuscleGainTruth.com

Training Cycle #1/Day #1 Legs/Abs Week

Date

Weight

Warm-up Exercise

Set 1

Set 2

Set 3

Set 4

Set 5

Barbell Squats

Workout Exercise

Set 1

Set 2

Barbell Squats Leg Press Stiff Legged Deadlifts Lying Leg Curls Standing M. Calf Raises Seated M. Calf Raises Rope Crunches Swiss Ball Crunches

Workout Length __________ Comments

Progression

Training Cycle #1/Day #2 Chest/Shoulders/Triceps Week

Date

Weight

Warm-up Exercise

Set 1

Set 2

Set 3

Set 4

Set 5

Flat BB Bench Press

Workout Exercise

Set 1

Set 2

Flat Barbell Bench Press Incline Dumbbell Press Wide-Grip Dips Seated Dumbbell Press Standing DB Side Laterals Cable Pushdowns EZ-Bar Skull Crushers

Workout Length __________ Comments

Progression

Training Cycle #1/Day #3 Back/Biceps/Forearms Week

Date

Weight

Warm-up Exercise

Set 1

Set 2

Set 3

Set 4

Set 5

Deadlifts

Workout Exercise

Set 1

Set 2

Deadlifts Overhand Chin-Ups Bent Over Barbell Rows Barbell Shrugs Barbell Curls Seated Dumbbell Curls Barbell Wrist Curls

Workout Length __________ Comments

Progression

Training Cycle #2/Day #1 Back/Calves/Forearms

Week

Date

Weight

Warm-up Exercise

Set 1

Set 2

Set 3

Set 4

Set 5

Deadlifts

Workout Exercise

Set 1

Set 2

Deadlifts Bent Over Barbell Rows Overhand Chin-Ups Dumbbell Shrugs Standing M. Calf Raises Seated M. Calf Raises Dumbbell Wrist Curls

Workout Length __________ Comments

Progression

Training Cycle #2/Day #2 Chest/Shoulders/Abs

Week

Date

Weight

Warm-up Exercise

Set 1

Set 2

Set 3

Set 4

Set 5

Incline BB Press

Workout Exercise

Set 1

Set 2

Incline Dumbbell Press Wide-Grip Dips Flat Barbell Bench Press Standing Military Press Standing DB Side Laterals Weighted Decline Crunches Weighted Leg Raises

Workout Length __________

Comments

Progression

Training Cycle #2/Day #3 Thighs/Biceps/Triceps Week

Date

Weight

Warm-up Exercise

Set 1

Set 2

Set 3

Set 4

Set 5

Barbell Squats

Workout Exercise

Set 1

Set 2

Barbell Squats Dumbbell Lunges Stiff-Legged Deadlifts Lying Leg Curls Barbell Curls Cable Pushdowns Standing DB Curls Overhead DB Extensions

Workout Length __________ Comments

Progression

Training Cycle #3/Day #1 Legs/Abs Week

Date

Weight

Warm-up Exercise

Set 1

Set 2

Set 3

Set 4

Set 5

Barbell Squats

Workout Exercise

Set 1

Set 2

Barbell Squats Leg Press Stiff-Legged Deadlifts Lying Leg Curls Standing M. Calf Raises Seated M. Calf Raises Swiss Ball Crunches Rope Crunches

Workout Length __________ Comments

Progression

Training Cycle #3/Day #2 Chest/Shoulders/Triceps

Week

Date

Weight

Warm-up Exercise

Set 1

Set 2

Set 3

Set 4

Set 5

Incline DB Press

Workout Exercise

Set 1

Set 2

Flat Dumbbell Press Incline Barbell Press Wide-Grip Dips Seated Dumbbell Press Standing DB Side Laterals Cable Pushdowns Decline DB Skull Crushers

Workout Length __________ Comments

Progression

Training Cycle #3/Day #3 Back/Biceps/Forearms Week

Date

Weight

Warm-up Exercise

Set 1

Set 2

Set 3

Set 4

Set 5

Deadlifts

Workout Exercise

Set 1

Set 2

Deadlifts Overhand Chin-Ups Bent Over Dumbbell Rows Barbell Shrugs Barbell Curls Standing DB Curls Barbell Wrist Curls

Workout Length __________

Comments

Progression

Sample Log Sheet Legs/Abs Week

2

Date

09/23/06

Weight

175

Warm-up Exercise Barbell Squats

Set 1 110 x 10

Set 2 135 x 6

Set 3 160 x 4

Set 4 180 x 3

Set 5 200 x 1

Workout Exercise Barbell Squats Leg Press BB SLDL Lying Leg Curls Standing M. Calf Raises Seated M. Calf Raises Rope Crunches Swiss Ball Crunches

Set 1 225 x 7 540 x 9 175 x 5 115 x 7 450 x 10 115 x 8 75 x 10 25 x 12

Set 2 225 x 5 170 x 5 450 x 8 75 x 9

Progression Yes Yes Yes Yes Yes Yes Yes Yes

Workout Length: 55 mins. Comments A solid workout overall. Improvements were made on every lift. Definitely need to increase the weight on leg press to allow for 5-7 reps. Increase by 15 pounds for next week. Also try to remember to not lockout the knees during this exercise. Other than that, a very good good workout. Lower-back and knees feel great.

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