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________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
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Introduction Before we get started I need to ask you for one favor. Please, please, please read the main Muscle Gaining Secrets e-book before beginning the workouts. You need to have a full understanding of how the body works and why before you begin the workouts. If you do that you will get much more out of them; trust me. I know everyone is anxious to jump right into the program but there is so much more to building muscle than simply performing the exercises, sets and reps I have listed here for you. By reading the e-book before starting the program you will be guaranteeing your success. Just doing the workouts without having read the book will be doing yourself a huge disservice and your results will be less than optimal.
What workout should I start with? •
If you have trained for less than three months then you should start with Phase 1 of the MGS Beginner Program.
•
If you have been training properly for 3-6 months, then start with Phase 2 of the MGS Beginner Program.
•
If you have been training properly for 6-9 months, then start with Phase 3 of the Beginner Program.
•
If you have been training properly for 9-12 months, then you could either start with Phase 3 of the Beginner Program or Phase 1 of the Intermediate Program.
•
If you have been training properly, for more than 12 months you should start with the Intermediate Program, work your way through and then finish with the Advanced Program.
Remember that the name of the game is progressive overload. You must train like an uncaged beast every time you set foot in the gym and have one goal in mind with a laser sharp focus on achieving it. That goal is to beat last workouts performance. You have to improve upon what you did last time or your workout will be a complete waste of time. It’s you versus the training log and you must do all you can to ensure that you emerge victorious. The last thing you want to do is leave the gym as a loser, defeated. This must be prevented at all costs. You absolutely have to do more reps or more weight than last time or you have failed to do anything to make the body grow. If you can not go up you are either not eating enough, not sleeping enough, partying too much or are too stressed out. Overtraining is not a likely option since I have ________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
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designed the workouts to ensure against it. Something else is wrong, though, and you need to address it and fix it immediately if you want to get bigger and achieve your goals. Do not over think or over analyze things; simply add weight to the bar or do more reps week after week, eat like a horse, get lots of rest and you will soon be one of the biggest, if not THE biggest, guys in your gym.
How do I know how many reps to do each week? What does it mean when you say 5-8 reps? Start each workout with the lower end of the rep range. So if the rep range is 5-8 you would pick a weight you can do for five reps on week one. On week two stick with the same weight and get more reps with it. Once you can get eight reps with that weight, be it on week two or week four, it is time to increase the weight by five to ten pounds. Your goal should be to add weight as often as possible so do whatever you can to get to eight reps as quickly as possible.
What does it mean when the exercises have the same number but a different letter next to them? When exercises have the same number but a different letter, it means that you are supposed to alternate those two exercises back and forth. For example if 1a) is a bench press and 1b) is a 1 arm dumbbell row you would do one set of bench presses, rest two minutes and then do a set of 1 arm dumbbell rows. After the rows you would again rest two minutes before going back to do your second set of bench presses. If an exercise just has a number with no letter next to it that simply means that you do two straight sets of the exercise with the prescribed rest period between sets.
How do I fill in the training log sheets? The standard, widely accepted formula for recording workout stats is sets times reps. Therefore if you lifted 185 pounds for six reps on your first set and 135 pounds for five reps on your second set, you would write 185x6 in the Set 1 column and 185x5 in the Set 2 column. Some of the sheets have three sets listed because a few of the calf exercises in the Intermediate Phase have three sets each.
Why are there no ab exercises included? Big compound exercises like squats, deadlifts, pushups and military presses train your abs far better than any kind of direct abdominal work like crunches or sit ups ever could. Believe me, your abs will get a great workout and awesome development ________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
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from doing the exercises in the program. Not only that, but regularly doing tons of loaded spinal flexion exercises like sit ups and crunches can be quite dangerous and injurious for many people. I’m sure that a lifetime of back pain is not something that you need or want. And finally, remember that the abs can only be seen when your body-fat is low enough and the only way to get it there is with proper diet and energy system/ cardio training. All the sit ups and crunches in the world will do absolutely nothing to improve your abdominal development but might cut into your recovery ability and slow down your rate of muscle growth.
Can I add a few extra sets of (curls, calves, etc) at the end if I still feel good and have lots of energy left? Whatever you do, please do not alter the workouts in any way, shape or form whatsoever. They are designed to deliver maximum results in minimum time and to prevent overtraining. If you think, “Ah, what the hell, I’ll just add in an extra set of biceps and triceps at the end,” you will be heading down a slippery slope and I can not be held responsible for your lack of progress or results. Stick with the program and follow the exact exercises, sets, reps and rest periods as I have laid them out for you. Be sure to watch the clock so that you are sure to adhere to the proper rest periods and not exceed your maximum workout time. Carrying a stopwatch with you isn’t a necessity but is recommended. Enough talking. You now know all you need to know to get big and strong. The rest is up to you. Its time to get fired up, attack these workouts with a vengeance and get huge! Good luck.
________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
4
MGS BEGINNER WORKOUT PLAN Phase 1- Four Weeks Day 1, 2 & 3 Exercise
Sets
Reps
Rest
1) Squat
4
5-8
120
2) Rack Deadlift (Just Above Knee)
4
5-8
120
3) Parallel Bar Dip
4
5-8
120
Note: Do the same workout three times per week on non consecutive days such as Monday, Wednesday and Friday.
Phase 2- Six Weeks Day 1 Exercise
Sets
Reps
Rest
1) Deadlift (Just Below Knee)
4
5-8
120
2a) Parallel Bar Dip
4
5-8
90
2b) 1 Arm Dumbbell Row (Elbow In)
4
5-8
90
Exercise
Sets
Reps
Rest
1) Squat
4
5-8
120
2a) Dumbbell Military Press
4
5-8
90
2b) Parallel Grip Chin Up
4
5-8
90
Day 2
Note: Train three days per week on non consecutive days and alternate Day 1 and Day 2 at each workout. So your schedule will look like this: Week 1: Monday- Day 1 Wednesday- Day 2 Friday- Day 1 Week 2: Monday- Day 2 Wednesday- Day 1 Friday- Day 2 And so on and so on. ________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
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Phase 3- Eight Weeks Day 1 Exercise
Sets
Reps
Rest
1) Squat
4
5-8
120
2a) Chin Up
4
5-8
90
2b) Parallel Bar Dip
4
5-8
90
Sets
Reps
Rest
1) Deadlift (From Floor)
4
5-8
120
2a) Weighted Pushup
4
5-8
90
2b) Incline Dumbbell Row (Elbows In)
4
5-8
90
Sets
Reps
Rest
1a) Pull Up
4
5-8
90
1b) Barbell Military Press
4
5-8
90
2) Squat
4
5-8
120
Day 2 Exercise
Day 3 Exercise
Train on three non consecutive days such as Monday, Wednesday and Friday.
________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
6
MGS Beginner Workout Training Log Sheets
________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
7
MGS Beginner Phase 1- Day 1 Exercise
Set 1
Set 2
Set 3
Set 4
1) Squat Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 Workout 7 Workout 8 Workout 9 Workout 10 Workout 11 Workout 12 2) Rack Deadlift (Just Above Knees) Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 Workout 7 Workout 8 Workout 9 Workout 10 Workout 11 Workout 12 3) Parallel Bar Dip Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 Workout 7 Workout 8 Workout 9 Workout 10 Workout 11 Workout 12 ________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
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Beginner Phase 2- Day 1 Exercise
Set 1
Set 2
Set 3
Set 4
1) Rack Deadlift (Just Below Knees) Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 Workout 7 Workout 6 Workout 9 2a) Parallel Bar Dip Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 Workout 7 Workout 8 Workout 9 2a) 1 Arm Dumbbell Row Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 Workout 7 Workout 8 Workout 9
________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
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MGS Beginner Phase 2- Day 2 Exercise
Set 1
Set 2
Set 3
Set 4
1) Squat Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 Workout 7 Workout 6 Workout 9 2a) Dumbbell Military Press Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 Workout 7 Workout 8 Workout 9 2a) Parallel Grip Chin Up Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 Workout 7 Workout 8 Workout 9
________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
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MGS Beginner Phase 3- Day 1 Exercise
Set 1
Set 2
Set 3
Set 4
1) Squat Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 Workout 7 Workout 8 2a) Chin Up Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 Workout 7 Workout 8 2a) Parallel Bar Dip Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 Workout 7 Workout 8
________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
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MGS Beginner Phase 3- Day 2 Exercise
Set 1
Set 2
Set 3
Set 4
1) Deadlift Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 Workout 7 Workout 8 2a) Weighted Pushup Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 Workout 7 Workout 8 2a) Incline Dumbbell Row (Elbows In) Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 Workout 7 Workout 8
________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
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MGS Beginner Phase 3- Day 3 Exercise
Set 1
Set 2
Set 3
Set 4
1a) Pullup Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 Workout 7 Workout 8 1b) Barbell Military Press Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 Workout 7 Workout 8 2) Squat Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 Workout 7 Workout 8
________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
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MGS INTERMEDIATE WORKOUT PLAN Phase 1- Eight Weeks Day 1 Exercise
Sets
Reps
Rest
1a) Dumbbell Military Press (Palms In)
2
5-8
90
1b) Chin Up (Medium Grip- shoulder width)
2
5-8
90
2a) Weighted Pushup
2
5-8
90
2b) Incline Dumbbell Row (Elbows Out)
2
5-8
90
3a) Parallel Bar Dip
2
5-8
60
3b) Dumbbell Curl
2
5-8
60
Exercise
Sets
Reps
Rest
1) Squat
2
5-8
180
2) 45° Back Extension (or Regular Back Extension)
2
10-12
120
3) Dumbbell Shrug
2
5-8
120
4a) 1 Leg Standing Calf Raise
2, 1
6-8, 15
60
4b) EZ Bar Reverse Wrist Curl
2
10-12
60
Sets
Reps
Rest
1a) Pull Up
2
5-8
90
1b) Incline Dumbbell Press
2
5-8
90
2a) 1 Arm Dumbbell Row (Elbows In)
2
5-8
90
2b) Barbell Military Press
2
5-8
90
3a) Incline Dumbbell Curl
2
5-8
60
3b) Close Grip Bench Press
2
5-8
60
Day 2
Day 3 Exercise
Day 4 Exercise
Sets
Reps
Rest
1) Squat
2
5-8
180
2) Rack Deadlift (Just Above Knees)
2
5-8
120
2, 1
12-15,20
60
2
10-12
60
3a) Seated Calf Raise 3b) Behind Back Barbell Wrist Curl
Note: Be sure to do all of the extreme stretches where appropriate at the end of your last set of each exercise.
________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
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Phase 2- Eight Weeks Day 1 Exercise
Sets
Reps
Rest
1a) Parallel Grip Chin Up
2
5-8
90
1b) Dumbbell Military Press (Palms Forward)
2
5-8
90
2a) 1 Arm Dumbbell Row (Elbow Out)
2
5-8
90
2b) Incline Barbell Press
2
5-8
90
3a) Barbell Curl
2
5-8
60
3b) Close Grip Bench Press Lockout (3 Boards or Rack)
2
5-8
60
Exercise
Sets
Reps
Rest
1) Squat
2
5-8
180
2) Dumbbell Swing
2
10-12
180
2,1
10-12,20
90
3b) Barbell Shrug
2
5-8
90
4) Thumbless EZ Bar Reverse Curl
2
8-10
90
Sets
Reps
Rest
1a) Chin Up (Close Grip)
2
5-8
90
1b) Barbell Clean & Press
2
5-8
90
2a) Incline Dumbbell Row (Elbows In)
2
5-8
90
2b) Jungle Gym Pushup (or Parallel Bar Dip or Pushup)
2
5-8
90
3a) Hammer Curl
2
5-8
90
3b) Reverse Grip Bench Press
2
5-8
90
Exercise
Sets
Reps
Rest
1) Squat
2
5-8
180
2) Rack Deadlift (From Mid Shin)
2
5-8
120
2,1
10-12,20
60
2
5-8
60
Day 2
3a) Seated Calf Raise
Day 3 Exercise
Day 4
3a) Donkey Calf Raise (or Leg Press Calf Raise) 3b) Suitcase Wrist Curl
Note: Be sure to do all of the extreme stretches where appropriate at the end of your last set of each exercise.
________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
15
MGS Intermediate Workout Training Log Sheets
________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
16
MGS Intermediate Phase 1- Day 1 Exercise 1a) Dumbbell Military Press (Palms In) Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 1b) Chin Up (Medium Grip) Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 2a) Weighted Pushup Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 2b) Incline Dumbbell Row (Elbows Out) Workout1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 3a) Parallel Bar Dip Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 3b ) Dumbbell Curl Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6
Set 1
Set 2
Set 3
________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
17
MGS Intermediate Phase 1- Day 2 Exercise 1) Squat Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 2) 45° Back Extension (or Regular Back Ext.) Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 3) Dumbbell Shrug Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 4a) 1 Leg Calf Raise Workout1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 4b) EZ Bar Reverse Wrist Curl Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6
Set 1
Set 2
Set 3
________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
18
MGS Intermediate Phase 1- Day 3 Exercise 1a) Pull Up Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 1b) Incline Dumbbell Press Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 2a) 1 Arm Dumbbell Row (Elbow In) Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 2b) Barbell Military Press Workout1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 3a) Incline Dumbbell Curl Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 3b ) Close Grip Bench Press Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6
Set 1
Set 2
Set 3
________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
19
MGS Intermediate Phase 1- Day 4 Exercise 1) Squat Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 2) Rack Deadlift (Just Above Knees) Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 3a) Seated Calf Raise Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 3b) Behind Back Barbell Wrist Curl Workout1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6
Set 1
Set 2
Set 3
________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
20
MGS Intermediate Phase 2- Day 1 Exercise 1a) Parallel Grip Chin Up Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 1b) Dumbbell Military Press (Palms Forward) Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 2a) 1 Arm Dumbbell Row (Elbow Out) Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 2b) Incline Barbell Press Workout1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 3a) Barbell Curl Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 3b) Close Grip Bench Press Lockout Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6
Set 1
Set 2
Set 3
________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
21
MGS Intermediate Phase 2- Day 2 Exercise 1) Squat Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 2) Dumbbell Swing Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 3a) Seated Calf Raise Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 3b) Barbell Shrug Workout1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 4) Thumbless EZ Reverse Curl Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6
Set 1
Set 2
Set 3
________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
22
MGS Intermediate Phase 2- Day 3 Exercise 1a) Chin Up Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 1b) Barbell Clean & Press Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 2a) Incline Dumbbell Row (Elbows In) Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 2b) Jungle Gym Pushup (or Parallel Bar Dip) Workout1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 3a) Hammer Curl Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 3b ) Reverse Grip Bench Press Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6
Set 1
Set 2
Set 3
________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
23
MGS Intermediate Phase 2- Day 4 Exercise 1) Squat Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 2) Rack Deadlift (From Mid Shin) Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 3a) Donkey Calf Raise (or Leg Press Calf Raise Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 3b) Suitcase Wrist Curl Workout1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6
Set 1
Set 2
Set 3
________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
24
MGS ADVANCED TRAINING PROGRAM Phase 1- Eight Weeks Day 1 Exercise
Sets
Reps
Rest
1a) Pull Up (Wide Grip)
2, 1
5-7, 10
90
1b) Barbell Military Press
2, 1
5-7, 10
90
2a) 1 Arm Dumbbell Row (Elbow In)
2, 1
5-7, 10
90
2b) Bench Press
2, 1
5-7, 10
90
3) Parallel Bar Dip
1, 1
6-8, 12
120
Exercise
Sets
Reps
Rest
1) Squat
2, 1
5-7, 20
180
2) Cheat Barbell Shrug
2, 1
5-7, 10
120
3a) Standing Calf Raise
2, 1
5-7, 20
60
3b) Incline Dumbbell Curl
2, 1
5-7, 10
60
2
12-15
90
Exercise
Sets
Reps
Rest
1a) Parallel Grip Chin Up
2, 1
5-7, 10
90
1b) Dumbbell Clean & Press
2, 1
5-7, 10
90
2a) Incline Dumbbell Row (Elbows Out)
2, 1
5-7, 10
90
2b) Incline Dumbbell Press
2, 1
5-7, 10
90
3) Close Grip Bench Press
1, 1
5-7, 10
120
Exercise
Sets
Reps
Rest
1) Squat
2
8-10
180
2) Deadlift (From the Floor)
2, 1
5-7, 10
180
3a) Cross Body Hammer Curl
2, 1
5-7, 10
60
3a) 1 Leg Seated Calf Raise
2, 1
15-20
60
2
6-8
90
Day 2
4) Dumbbell Reverse Wrist Curl Day 3
Day 4
4) Behind Back Barbell Wrist Curl
Note: Be sure to do all of the extreme stretches where appropriate at the end of your last set of each exercise.
________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
25
Phase 2- Eight Weeks Day 1 Exercise
Sets
Reps
Rest
1a) Barbell Floor Press
2, 1
5-7, 10
90
1b) T-Bar Row
2, 1
5-7, 10
90
2a) Barbell Push Press
2, 1
5-7, 10
90
2b) Chin Up
2, 1
5-7, 10
90
2
amap
120
Exercise
Sets
Reps
Rest
1) Squat
2, 1
5-7, 20
180
2) Barbell Curl
2, 1
5-7, 10
120
3a) Donkey Calf Raise (or Calf Raise on Leg Press)
2, 1
5-7, 10
60
3b) Dumbbell Shrug
2, 1
8-10, 20
60
2
6-8
90
Exercise
Sets
Reps
Rest
1a) Mixed Grip Chin Up
2, 1
5-7, 10
90
1b) Arnold Press
2, 1
5-7, 10
90
2a) Incline Dumbbell Row (Elbows In)
2, 1
5-7, 10
90
2b) Jungle Gym or Weighted Pushups
2, 1
5-7, 10
90
3) Close Grip Bench Press w/ 3 Boards or in Rack
1, 1
5-7, 10
120
Exercise
Sets
Reps
Rest
1) Deadlift (From the Floor)
2, 1
5-7, 10
180
2a) Incline Hammer Curl
2, 1
5-7, 10
60
2b) Seated Calf Raise
2, 1
8-10, 20
60
3) EZ Reverse Wrist Curl
2, 1
8-10, 20
90
4) Squat
1,1
5-7, 20
180
3) Parallel Bar Dip Day 2
4) Suitcase Barbell Wrist Curl Day 3
Day 4
Note: Be sure to do all of the extreme stretches where appropriate at the end of your last set of each exercise.
________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
26
MGS Advanced Workout Training Log Sheets
________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
27
MGS Advanced Phase 1- Day 1 Exercise 1a) Pull Up (Wide Grip) Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 1b) Barbell Military Press Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 2a) 1 Arm Dumbbell Row (Elbow In) Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 2b) Bench Press Workout1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6
Set 1
Set 2
Set 3
________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
28
MGS Advanced Phase 1- Day 2 Exercise 1) Squat Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 2) Cheat Barbell Shrug Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 3a) Standing Calf Raise Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 3b) Incline Dumbbell Curl Workout1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 4) Dumbbell Reverse Wrist Curl Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6
Set 1
Set 2
Set 3
________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
29
MGS Advanced Phase 1- Day 3 Exercise 1a) Parallel Grip Chin Up Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 1b) Dumbbell Clean & Press Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 2a) Incline Dumbbell Row (Elbows Out) Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 2b) Incline Dumbbell Press Workout1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 3) Close Grip Bench Press Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6
Set 1
Set 2
Set 3
________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
30
MGS Advanced Phase 1- Day 4 Exercise 1) Squat Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 2) Deadlift (From Floor) Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 3a) Cross Body Hammer Curl Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 3b) 1 Leg Seated Calf Raise Workout1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 4) Behind Back Barbell Wrist Curl Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6
Set 1
Set 2
Set 3
________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
31
MGS Advanced Phase 2- Day 1 Exercise 1a) Barbell Floor Press Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 1b) T-Bar Row Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 2a) Barbell Push Press Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 2b) Chin Up Workout1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 3) Parallel Bar Dip Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6
Set 1
Set 2
Set 3
________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
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MGS Advanced Phase 2- Day 2 Exercise 1) Squat Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 2) Barbell Curl Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 3a) Donkey Calf Raise (or Leg Press Calf Raise Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 3b) Dumbbell Shrug Workout1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 4) Suitcase Barbell Wrist Curl Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6
Set 1
Set 2
Set 3
________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
33
MGS Advanced Phase 2- Day 3 Exercise 1a) Mixed Grip Chin Up Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 1b) Arnold Press Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 2a) Incline Dumbbell Row (Elbows In) Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 2b) Jungle Gym (or Weighted Pushup) Workout1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 3) Close Grip Bench Press w/3 Boards or Rack Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6
Set 1
Set 2
Set 3
________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
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MGS Advanced Phase 2- Day 4 Exercise 1) Deadlift (From the Floor) Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 2a) Incline Hammer Curl Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 2b) Seated Calf Raise Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 3) EZ Reverse Wrist Curl Workout1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 4) Squat Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6
Set 1
Set 2
Set 3
________________________________________________________________ Copyright © 2008 by Jason Ferruggia. All rights reserved. http://www.MuscleGainingSecrets.com/
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