Work Out Protocol

 

The Muscle Matrix Workout Protocol Ready to unleash your genetic potential through testosterone activation? We have discovered an Advanced protocol, which optimizes free testosterone to build significant lean muscle tissue and reduce unwanted body fat.

Now it’s time to lay out a plan in the gym for you. Your Muscle Matrix workout protocol will help you build muscle, increase strength, and burn fat, all in a way that increases your testosterone. It will also increase other hormones, like growth hormone, while blunting some of the negative hormones typically associated with strength training – like cortisol, which is catabolic, meaning it breaks down muscle, and not in a good way. In doing so we’ll prime you for growth, boosting your natural levels of testosterone, which will contribute to the repair and acceleration of muscle growth. It's really like a feedback loop. You start in the gym, laying the groundwork for muscle growth so that create the ultimate environment for maximum, fast muscle growth. After the gym, when you’re recovering, that’s when you’ll really see and experience accelerated gains. Anatomy of a Workout There are three tracks: Beginner, Intermediate, and Advanced. Your current fitness level determines which track you’ll choose. I’ll give you step-by-step workouts for each level, but at its core, each of the three workout levels has the same three styles of training. As you progress from Beginner to Advanced the workouts themselves are going to change and get a little more challenging, but the nucleus of what makes up this work is the same regardless of whether you're a Beginner, Intermediate, or Advanced. The workouts are built around a my unique style of training – my 5-8-20 method. Each of those numbers refers to a rep range in each section of the workout. Let's start with the 5 stage, where you’ll begin. The 5 stage is all about heavy training. You're breaking down muscle through maximum exertion as you lift heavy weights. Start by doing two warm-up sets, then do 5 sets of 5 reps. Take a brief rest between sets – anywhere from 120 to 180 seconds. 2

 

Research has shown that this style of training is best for maximizing your testosterone, compared with many other styles of training. The 5 stage is very similar to what is known as 5 by 5s. You're pushing heavy weight. You're using more compound movements, bench, squats, deads – those types of movement, and you are attacking the weights. This is pretty close to traditional strength training. Weights and Ca rdio The weights portion of the program is built around three unique styles of training, combined into one workout. Each of these training styles on their own has been proven in published studies to maximize overall testosterone levels. They've also been proven to be fantastic for increasing levels of muscularity and for burning fat. We’ll combine all three, the only three proven workout styles and methods. In this combination, you’ll have absolute kickass workouts that optimize your hormonal environment and get you accelerated gains. There's one more powerful piece you’ll use to maximize testosterone, burn body fat, and build power in your legs, and that is the right kind of cardio. I recommend sprint training, a form of high-intensity interval training, proven to increase your testosterone all day long. I use sprints to no end. They are incredibly helpful for my physique because they keep me shredded and support muscle growth. Don’t do low-intensity steady state cardio. An hour-long jog for example, will eat into your muscle.

 

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About Progression Progression is very important. You can't do the same workout over and over again and expect continued improvement. Your body will adapt, no matter how good the workout is. There are 3 ways to progress: 1. You can progress in weight, meaning from workout to workout, you're lifting more weight. This is progressive overload and this leads to muscle growth. 2. You can also progress in the form of rest times. You can start off resting 120 seconds, and then the next workout, go to 90 seconds, and 60 and 30. By getting in essentially more work in a shorter time, it creates a positive response in your body. 3. The third type of progress is with volume. Let's say one week you do 10 sets, the next week you do 12 sets, and the next week you do 15 sets. This only works up until a point; the idea is to make continual progress to force your body to respond by growing. Whether you're a Beginner, Intermediate, or Advanced, you’ll progress through each stage of this program. The workouts ramp up over time. For the 5x5 stage, you're progressing on weight. The 8x8 stage, you're progressing on rest intervals. Then with the 20x20 rep stage, you're progressing on volume. It's really cool because you're employing three styles of training while also working through three different types of progressive overload, all at the same time, which is part of what makes this program so effective.  

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

The actual time you spend in the gym affects what's happening in your body on a hormonal level. You don’t want to be in the gym for more than 45 minutes because at around the 45-minute mark, your test levels start to crash and your body begins to go into a catabolic state. That’s when the stress hormone Cortisol starts to rise. So, keep your workouts to under 45 minutes. All of the workouts that are provided in this program are designed to be completed in 30-45 minutes. This is important for two reasons. One, because this is the most effective way to do things on a hormonal level, and two, because it's going to encourage you to keep your pace and your intensity up. One of the biggest reasons why I've been successful in this sport is because I train with intensity. I do not talk with friends while I'm working out. I do not take 100 trips to the bathroom. I don't stand there checking myself out in the mirror. I am focused. I get through my workouts and then I get food in my system. That's how the real pros do it. People who are spending 2-3 hours in the gym, I applaud their efforts but it's not the smartest ways to do things.  

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Sta ge 1 of the 5-8-20 Method – 5 by 5 Phase One – Weeks 1 - 4: Start with 2 warm-up sets. Then do 5 sets of 5 reps at 75% of your 1 rep max. Phase Two – Weeks 5 - 8: Go to 80% of your 1 rep max. In the third 4 weeks: Work at 90% of your 1 rep max.

   

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Sta ge 2 of the 5-8-20 Method – 8 by 8 Strength training on its own is great – increasing testosterone, muscle, and strength. But now we're going to incorporate a second style of training. This is 8 by 8 training method. In this stage, you’ll pump blood into your muscles and transform how your body looks. You’ll get a great pump that not only feels fantastic, but also actually helps with muscle growth as a ton of blood and nutrients flood into the muscle. Like all stages of this program, this specific style of training has been proven in clinical settings to boost your hormonal response to the training. The exercises you do in this stage will yield an aesthetically pleasing physique. There's a big debate about whether or not the actual exercise selection you use impacts how your body looks. You'll hear strength guys say you should just lift as much weight as possible and do a routine that includes three exercises. I don't believe that. As a physique model, I get paid to have a very particular look. I believe you can sculpt the body just like you can sculpt clay. Because of this, we are going to use some very specific exercises, which you will see in the video training zone and listed below in the workouts. 8x8 is just what it sounds like – 8 sets of 8 reps. You’ll use lighter weights as you perform slightly different types of exercises than you did in the 5x5. Phase One – Weeks 1 - 4: Use 90-second intervals of rest. Phase Two – Weeks 5 - 8: Use 60-second intervals of rest. Phase Three – Weeks 9 - 12: Use 30-second intervals of rest.

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

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Those are the essentials of the Muscle Matrix 5/8/20 method, which will guide all of your workouts. You won’t have to figure out how to do it on your own; I’ll give all of the workouts based on Beginner/Intermediate/Advanced, including the progressions through phases 1, 2 and 3.  

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Sprints Each day that you're not doing a Muscle Matrix weight workout, you're going to perform rounds of 30-second sprints to maximize your hormonal response and to release free testosterone into your bloodstream. You need to limit rest in between the sprints to 30-90 seconds. Below is an outline of how many sprints performed during each sprint session, depending on what level of the program you're on: Beginner, Intermediate, Advanced. You will do anywhere from 2-4 sprint sessions a week. Phase One – Weeks 1 - 4: 10 rounds of sprints Phase Two – Weeks 5 - 8: 13 rounds of sprints Phase Three – Weeks 9 - 12: 15 rounds of sprints There are a ton of different types of HIT workouts and different ways to achieve a similar hormonal response while keeping your cardio workout fun and interesting. I’ll share new HIT workouts each month with my Muscle Matrix Monthly members. What this means is, if you want to stick with me and you want to be a long-term client of mine through the Muscle Matrix Monthly program, you’ll get enough workouts to do on your sprint days to last forever, but you know what? You can stick to just normal sprints. That will work for you.

 

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Are you read y for the worko uts? Coming up, you’ll get every single workout, with the exercises planned out for you. What you’ll need to figure out is whether you’re a Beginner, Intermediate, or Advanced. Then there are only three steps to take before you get started: 1. Print out the workouts. 2. Print out your workout journal. 3. Commit to DOING the workouts. Here’s some good advice I heard once: The key to building a habit is to start NOW and don’t stop. If it’s any time before midnight when you’re reading this, I want you to get your first workout in TODAY and never turn back. That’s why we’re providing this journal to help you – basically to start and to reward yourself every time you train as you record that training session in your journal. Ready?  

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Sta ge 1

This is basically the strength or heavy aspect of the workout. Each workout will contain

at least one exercise where you will be trying to go for heavy weight or an increasing weight, to elicit the breakdown of muscle tissue. - 2 Warm-Up Sets - 5 Working Sets of 5 Reps (each exercise) – Heavy weight - 120 – 180 Second Rest Intervals - Phase One (Weeks 1-4) – Work up to 70% of your 1RM (1 Rep Max) - Phase Two (Weeks 5-8) – Work up to 80% of your 1RM - Phase Three (Weeks 9 and Beyond) – Work up to 90% of your 1RM

Sta ge 2

Stage two incorporates the 8x8 training method as an endurance or pump stage where

volume training is incorporated. It is immensely important to pump as much blood to the targeted muscle group while training. However, sometimes it just doesn't happen when lifting heavy, so additional training methods are needed for maximum testosterone activation. - 8 Working Sets of 8 Reps (each exercise) – Moderate, but challenging weight - Phase One (Weeks 1-4) – 90 Second Rest Intervals - Phase Two (Weeks 5-8) – 60 Second Rest Intervals - Phase Three (Weeks 9 and Beyond) – 30 Second Rest Intervals

Sta ge 3

This is an all out hellacious finish to the resistance session. For this stage, two giant sets

are used to take the targeted muscle to complete failure with forced reps and rest/pause intervals. - Giant Working Sets of 20 Reps (each exercise) – Heavy weight - The goal here is to select a weight that is challenging and go to failure, utilizing forced reps and rest/pause tactics. You should not be able to get all 20 reps in one un-interrupted set. Therefore, you may pause briefly during the set to complete. - Rest as long as needed between giant sets - Phase One (Weeks 1-4) – Perform 2 Giant Sets of 2 Different Exercises - Phase Two (Weeks 5-8) – Perform 2 Giant Sets of 3 Different Exercises - Phase Three (Weeks 9 and Beyond) – Perform 2 Giant Sets of 4 Different Exercises  

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Sprints On each day you are not doing a TAP Workout, you will perform rounds of 30- Second Sprints to maximize hormonal response and the release of free testosterone. Limit rest in between sprints to 30 – 90 seconds. Below is an outline of how many sprints to perform during each sprint session. Depending on what program level you begin at (Beginner, Intermediate or Advanced), you will do anywhere from 2-4 sprint sessions per week. - Phase One (Weeks 1-4) – Perform 10 Rounds of Sprints - Phase Two (Weeks 5-8) – Perform 13 Rounds of Sprints - Phase Three (Weeks 9 and Beyond) – Perform 15 Rounds of Sprints *Additionally “Phases” and “HIIT” Workouts will be added for Muscle Matrix Monthly Users.

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

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Beginner – 3 Muscle Matrix Worko uts Per Week  

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Intermedia te – 4 Muscle Matrix Workouts Per Week  

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Ad vanced – 5 Muscle Matrix Workouts Per Week  

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Chest/Back: Phase One STAGE 1: Incline Dumbbell Bench Press: 2 Warm-Up Sets Grab some moderate dumbbells and get 2 warm-up sets. Incline Dumbbell Bench Press: 5 Working Sets to Failure Increasing weight with each set. Go heavy here – 70% of 1RM! STAGE 2: Barbell Deadlifts: 8 Working Sets of 8 Reps Load up the barbell and get 8 sets of 8. Limit rest to 90 seconds! STAGE 3: Incline Dumbbell Flyes: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Single-Arm Dumbbell Rows: 2 Giant Sets of 20 Reps (Each Arm) Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps.

Chest/Back: Phase Two STAGE 1: Barbell Bent-Over Rows: 2 Warm-Up Sets Load up the barbell and get 2 warmup sets. Barbell Bent-Over Rows: 5 Working Sets to Failure Increasing weight with each set. Go heavy here – 80% of 1RM! STAGE 2: Decline Dumbbell Bench Press: 8 Working Sets of 8 Reps Grab some moderate to heavy dumbbells and get 8 sets of 8. Limit rest to 60 seconds! STAGE 3: Dumbbell Pullovers: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Wide-Grip Lat Pulldowns: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Pec Deck: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps.  

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Chest/Back: Phase Three STAGE 1: Smith Machine Bench Press: 2 Warm-Up Sets Load up the Smith Machine and get 2 warm-up sets. Smith Machine Bench Press: 5 Working Sets to Failure Increasing weight with each set. Go heavy here – 90% of 1RM! STAGE 2: Barbell Bent-Over Rows: 8 Working Sets of 8 Reps Load up the barbell and get 8 sets of 8. Limit rest to 30 seconds! STAGE 3: Incline Dumbbell Bench Press: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Seated Cable Rows: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Dumbbell Flyes: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Hammer Strength Rows: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps.  

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

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

 

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Leg s/Should ers: Phase Three STAGE 1: Barbell Squats: 2 Warm-Up Sets Load up the barbell and get 2 warm-up sets. Barbell Squats: 5 Working Sets to Failure Increasing weight with each set. Go heavy here – 90% of 1RM! STAGE 2: Dumbbell Side Lateral Raises: 8 Working Sets of 8 Reps Grab some moderate to heavy dumbbells and get 8 sets of 8. Limit rest to 30 seconds! STAGE 3: Leg Press: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Dumbbell Arnold Press: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Leg Extensions: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Barbell Military Press: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps.

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Arms: Phase O ne STAGE 1: Barbell Curls: 2 Warm-Up Sets Load up the barbell and get 2 warm-up sets. Barbell Curls: 5 Working Sets to Failure Increasing weight with each set. Go heavy here – 70% of 1RM! STAGE 2: EZ Bar Skull Crushers: 8 Working Sets of 8 Reps Load up the EZ Bar and get 8 sets of 8. Limit rest to 90 seconds! STAGE 3: Single-Arm Dumbbell Preacher Curls: 2 Giant Sets of 20 Reps (Each Arm) Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Rope Triceps Pushdowns: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps.

Arms: Phase Two STAGE 1: Overhead Dumbbell Triceps Extensions: 2 Warm-Up Sets Grab a moderate dumbbell and get 2 warm-up sets. Overhead Dumbbell Triceps Extensions: 5 Working Sets to Failure Increasing weight with each set. Go heavy here – 80% of 1RM! STAGE 2: Dumbbell Hammer Curls: 8 Working Sets of 8 Reps Grab some moderate to heavy dumbbells and get 8 sets of 8. Limit rest to 60 seconds! STAGE 3: Single-Arm Cable Triceps Pushdowns: 2 Giant Sets of 20 Reps (Each Arm) Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. EZ Bar Curls: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Close-Grip Barbell Bench Press: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps.  

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Arms: Phase Three STAGE 1: EZ Bar Preacher Curls: 2 Warm-Up Sets Load up the EZ Bar and get 2 warm-up sets. EZ Bar Preacher Curls: 5 Working Sets to Failure Increasing weight with each set. Go heavy here – 90% of 1RM! STAGE 2: Overhead Cable Triceps Extensions: 8 Working Sets of 8 Reps Head over to the cables and get 8 sets of 8. Limit rest to 30 seconds! STAGE 3: Dumbbell Incline Curls: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. EZ Bar Skull Crushers: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Barbell Reverse Curls: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Dumbbell Triceps Kickbacks: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps.  

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Ab s: Phase One Hanging Leg Raises: 2 Giant Sets of 20 Reps Decline Bench Sit-Ups: 2 Giant Sets of 20 Reps

Ab s: Phase Two Medicine Ball Twists: 2 Giant Sets of 20 Reps Rope Crunches: 2 Giant Sets of 20 Reps Lying Leg Raises: 2 Giant Sets of 20 Reps

Ab s: Phase Three Weighted Decline Bench Sit-Ups: 2 Giant Sets of 20 Reps Hanging Leg Raises: 2 Giant Sets of 20 Reps Rope Crunches: 2 Giant Sets of 20 Reps V-Ups: 2 Giant Sets of 20 Reps  

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Chest/Back: Phase One STAGE 1: Incline Dumbbell Flyes: 2 Warm-Up Sets Grab some moderate dumbbells and get 2 warm-up sets. Incline Dumbbell Flyes: 5 Working Sets to Failure Increasing weight with each set. Go heavy here – 70% of 1RM! STAGE 2: Reverse-Grip Lat Pulldowns: 8 Working Sets of 8 Reps Head over to the Lat Pulldown and get 8 sets of 8. Limit rest to 90 seconds! STAGE 3: Barbell Bench Press: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Barbell Deadlifts: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps.

Chest/Back: Phase Two STAGE 1: Wide-Grip Seated Cable Rows: 2 Warm-Up Sets Head over to the Seated Row and get 2 warm-up sets. Wide-Grip Seated Cable Rows: 5 Working Sets to Failure Increasing weight with each set. Go heavy here – 80% of 1RM! STAGE 2: Dumbbell Pullovers: 8 Working Sets of 8 Reps Grab a moderate to heavy dumbbell and get 8 sets of 8. Limit rest to 60 seconds! STAGE 3: Incline Cable Flyes: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Barbell Bent-Over Rows: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Decline Barbell Bench Press: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps.  

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Chest/Back: Phase Three STAGE 1: Incline Dumbbell Bench Press: 2 Warm-Up Sets Grab some moderate dumbbells and get 2 warm-up sets. Incline Dumbbell Bench Press: 5 Working Sets to Failure Increasing weight with each set. Go heavy here – 90% of 1RM! STAGE 2: Barbell Deadlifts: 8 Working Sets of 8 Reps Load up the barbell and get 8 sets of 8. Limit rest to 30 seconds! STAGE 3: Incline Dumbbell Flyes: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Close-Grip Lat Pulldows: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Barbell Bench Press: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Hammer Strength Rows: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps.  

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

Should ers: Pha se Two STAGE 1: Single-Arm Dumbbell Military Press: 2 Warm-Up Sets (Each Arm) Grab some moderate dumbbells and get 2 warm-up sets. Single-Arm Dumbbell Military Press: 5 Working Sets to Failure (Each Arm) Increasing weight with each set. Go heavy here – 80% of 1RM! STAGE 2: Seated Dumbbell Rear Lateral Raises: 8 Working Sets of 8 Reps Grab some moderate dumbbells and get 8 sets of 8. Limit rest to 60 seconds! STAGE 3: Barbell Military Press: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Dumbbell Side Lateral Raises: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Dumbbell Upright Rows: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps.  

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Should ers: Pha se Three STAGE 1: Dumbbell Side Lateral Raises: 2 Warm-Up Sets Grab some moderate dumbbells and get 2 warm-up sets. Dumbbell Side Lateral Raises: 5 Working Sets to Failure Increasing weight with each set. Go heavy here – 90% of 1RM! STAGE 2: Standing Barbell Military Press: 8 Working Sets of 8 Reps Load up the barbell and get 8 sets of 8. Limit rest to 30 seconds! STAGE 3: Dumbbell Arnold Press: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Dumbbell Front Raises: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Dumbbell Shrugs: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Barbell Upright Rows: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps.  

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

Leg s: Phase Two STAGE 1: Leg Extensions: 2 Warm-Up Sets Head over to the Leg Extension and get 2 warm-up sets. Leg Extensions: 5 Working Sets to Failure Increasing weight with each set. Go heavy here – 80% of 1RM! STAGE 2: Leg Press: 8 Working Sets of 8 Reps Load up the Leg Press and get 8 sets of 8. Limit rest to 60 seconds! STAGE 3: Lying Hamstring Curls: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Dumbbell Stiff Leg Deadlifts: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Hack Squats: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps.  

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Leg s: Phase Three STAGE 1: Barbell Stiff Leg Deadlifts: 2 Warm-Up Sets Load up the barbell and get 2 warm-up sets. Barbell Stiff Leg Deadlifts: 5 Working Sets to Failure Increasing weight with each set. Go heavy here – 90% of 1RM! STAGE 2: Barbell Squats: 8 Working Sets of 8 Reps Load up the barbell and get 8 sets of 8. Limit rest to 30 seconds! STAGE 3: Dumbbell Split Squats: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Leg Press: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Seated Calf Raises: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Seated Hamstring Curls: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps.  

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Arms: Phase O ne STAGE 1: Dumbbell Hammer Curls: 2 Warm-Up Sets Grab some moderate dumbbells and get 2 warm-up sets. Dumbbell Hammer Curls: 5 Working Sets to Failure Increasing weight with each set. Go heavy here – 70% of 1RM! STAGE 2: Overhead Dumbbell Triceps Extensions: 8 Working Sets of 8 Reps Grab some moderate dumbbells and get 8 sets of 8. Limit rest to 90 seconds! STAGE 3: Single-Arm Dumbbell Preacher Curls: 2 Giant Sets of 20 Reps (Each Arm) Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. SingleArm Dumbbell Skull Crushers: 2 Giant Sets of 20 Reps (Each Arm) Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps.

Arms: Phase Two STAGE 1: EZ Bar Skull Crushers: 2 Warm-Up Sets Load up the EZ Bar and get 2 warm-up sets. EZ Bar Skull Crushers: 5 Working Sets to Failure Increasing weight with each set. Go heavy here – 80% of 1RM! STAGE 2: Barbell Curls: 8 Working Sets of 8 Reps Load up the barbell and get 8 sets of 8. Limit rest to 60 seconds! STAGE 3: Rope Triceps Pushdowns: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. EZ Bar Curls: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Overhead Dumbbell Triceps Extensions: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps.  

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Arms: Phase Three STAGE 1: Single-Arm Dumbbell Preacher Curls: 2 Warm-Up Sets (Each Arm) Grab a moderate dumbbell and get 2 warm-up sets. Single-Arm Dumbbell Preacher Curls: 5 Working Sets to Failure (Each Arm) Increasing weight with each set. Go heavy here – 90% of 1RM! STAGE 2: Close-Grip Barbell Bench Press: 8 Working Sets of 8 Reps Load up the barbell and get 8 sets of 8. Limit rest to 30 seconds! STAGE 3: Barbell Drag Curls: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. EZ Bar Skull Crushers: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Reverse-Grip EZ Bar Preacher Curls: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Dumbbell Triceps Kickbacks: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps.  

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Ab s: Phase One Stability Ball Crunches: 2 Giant Sets of 20 Reps Jackknife Sit-Ups: 2 Giant Sets of 20 Reps Abs: Pha se Two Hanging Leg Raises: 2 Giant Sets of 20 Reps Rope Crunches: 2 Giant Sets of 20 Reps Cable Woodchoppers: 2 Giant Sets of 20 Reps Abs: Pha se Three Weighted Decline Bench Sit-Ups: 2 Giant Sets of 20 Reps Reverse Crunches: 2 Giant Sets of 20 Reps Rope Crunches: 2 Giant Sets of 20 Reps Medicine Ball Twists: 2 Giant Sets of 20 Reps  

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Chest: Phase One STAGE 1: Dumbbell Bench Press: 2 Warm-Up Sets Grab some moderate dumbbells and get 2 warm-up sets. Dumbbell Bench Press: 5 Working Sets to Failure Increasing weight with each set. Go heavy here – 70% of 1RM! STAGE 2: Decline Dumbbell Flyes: 8 Working Sets of 8 Reps Grab some moderate to heavy dumbbells and get 8 sets of 8. Limit rest to 90 seconds! STAGE 3: Incline Barbell Bench Press: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Cable Flyes: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps.

Chest: Phase Two STAGE 1: Incline Dumbbell Bench Press: 2 Warm-Up Sets Grab some moderate dumbbells and get 2 warm-up sets. Incline Dumbbell Bench Press: 5 Working Sets to Failure Increasing weight with each set. Go heavy here – 80% of 1RM! STAGE 2: Hammer Strength Chest Press: 8 Working Sets of 8 Reps Load up the Hammer Strength Chest Press and get 8 sets of 8. Limit rest to 60 seconds! STAGE 3: Incline Dumbbell Flyes: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Dumbbell Pullovers: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Pec Deck: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps.

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Chest: Phase Three STAGE 1: Barbell Bench Press: 2 Warm-Up Sets Load up the barbell and get 2 warm-up sets. Barbell Bench Press: 5 Working Sets to Failure Increasing weight with each set. Go heavy here – 90% of 1RM! STAGE 2: Incline Dumbbell Bench Press: 8 Working Sets of 8 Reps Grab some moderate to heavy dumbbells and get 8 sets of 8. Limit rest to 30 seconds! STAGE 3: Svend Press: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Dumbbell Flyes: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Dumbbell Bench Press: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Decline Cable Flyes: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps.  

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Back: Phase One STAGE 1: Barbell Deadlifts: 2 Warm-Up Sets Load up the barbell and get 2 warm-up sets. Barbell Deadlifts: 5 Working Sets to Failure Increasing weight with each set. Go heavy here – 70% of 1RM! STAGE 2: Single-Arm Dumbbell Rows: 8 Working Sets of 8 Reps (Each Arm) Grab some moderate to heavy dumbbells and get 8 sets of 8. Limit rest to 90 seconds! STAGE 3: Wide-Grip Lat Pulldowns: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Seated Cable Rows: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps.

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

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

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Should ers: Pha se One STAGE 1: Dumbbell Military Press: 2 Warm-Up Sets Grab some moderate dumbbells and get 2 warm-up sets. Dumbbell Military Press: 5 Working Sets to Failure Increasing weight with each set. Go heavy here – 70% of 1RM! STAGE 2: Seated Dumbbell Front Raises: 8 Working Sets of 8 Reps Grab some moderate to heavy dumbbells and get 8 sets of 8. Limit rest to 90 seconds! STAGE 3: Barbell Upright Rows: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Reverse Pec Deck: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps.

Should ers: Pha se Two STAGE 1: Dumbbell Side Lateral Raises: 2 Warm-Up Sets Grab some moderate dumbbells and get 2 warm-up sets. Dumbbell Side Lateral Raises: 5 Working Sets to Failure Increasing weight with each set. Go heavy here – 80% of 1RM! STAGE 2: Smith Machine Military Press: 8 Working Sets of 8 Reps Load up the Smith Machine and get 8 sets of 8. Limit rest to 60 seconds! STAGE 3: Barbell Shrugs: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Dumbbell Arnold Press: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Seated Rear Lateral Raises: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps.  

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Should ers: Pha se Three STAGE 1: Barbell Military Press: 2 Warm-Up Sets Load up the barbell and get 2 warm-up sets. Barbell Military Press: 5 Working Sets to Failure Increasing weight with each set. Go heavy here – 90% of 1RM! STAGE 2: Dumbbell Single-Arm Military Press: 8 Working Sets of 8 Reps Grab some moderate to heavy dumbbells and get 8 sets of 8. Limit rest to 30 seconds! STAGE 3: Side Lateral Raises: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Front Plate Raises: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Barbell Upright Rows: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Cable Rear Lateral Raises: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps.  

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

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

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Leg s: Phase Three STAGE 1: Barbell Squats: 2 Warm-Up Sets Load up the barbell and get 2 warm-up sets. Barbell Squats: 5 Working Sets to Failure Increasing weight with each set. Go heavy here – 90% of 1RM! STAGE 2: Barbell Walking Lunges: 8 Working Sets of 8 Reps (Each Leg) Load up the barbell and get 8 sets of 8. Limit rest to 30 seconds! STAGE 3: Dumbbell Jump Squats: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Leg Press: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Standing Calf Raises: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Leg Extensions: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps.  

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Arms: Phase O ne STAGE 1: Dumbbell Incline Curls: 2 Warm-Up Sets Grab some moderate dumbbells and get 2 warm-up sets. Dumbbell Incline Curls: 5 Working Sets to Failure Increasing weight with each set. Go heavy here – 70% of 1RM! STAGE 2: EZ Bar Skull Crushers: 8 Working Sets of 8 Reps Load up the EZ Bar and get 8 sets of 8. Limit rest to 90 seconds! STAGE 3: Single-Arm Dumbbell Preacher Curls: 2 Giant Sets of 20 Reps (Each Arm) Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. SingleArm Cable Triceps Pushdowns: 2 Giant Sets of 20 Reps (Each Arm) Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps.

Arms: Phase Two STAGE 1: Dumbbell Triceps Kickbacks: 2 Warm-Up Sets Grab some moderate dumbbells and get 2 warm-up sets. Dumbbell Triceps Kickbacks: 5 Working Sets to Failure Increasing weight with each set. Go heavy here – 80% of 1RM! STAGE 2: Barbell Drag Curls: 8 Working Sets of 8 Reps Load up the barbell and get 8 sets of 8. Limit rest to 60 seconds! STAGE 3: Overhead Rope Triceps Pushdowns: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. EZ Bar Curls: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Weighted Dips: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps.  

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Arms: Phase Three STAGE 1: Dumbbell Spider Curls: 2 Warm-Up Sets (Each Arm) Grab a moderate dumbbell and get 2 warm-up sets. Dumbbell Spider Curls: 5 Working Sets to Failure (Each Arm) Increasing weight with each set. Go heavy here – 90% of 1RM! STAGE 2: Dumbbell Overhead Triceps Extensions: 8 Working Sets of 8 Reps Grab a moderate to heavy dumbbell and get 8 sets of 8. Limit rest to 30 seconds! STAGE 3: Barbell Curls: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. EZ Bar Skull Crushers: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. EZ Bar Preacher Curls: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. Machine Triceps Extensions: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total reps.  

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Ab s: Phase One Machine Crunches: 2 Giant Sets of 20 Reps Bicycles: 2 Giant Sets of 20 Reps

Ab s: Phase Two Hanging Leg Raises: 2 Giant Sets of 20 Reps Weighted Stability Ball Crunches: 2 Giant Sets of 20 Reps Cable Woodchoppers: 2 Giant Sets of 20 Reps

Ab s: Phase Three Weighted Decline Bench Sit-Ups: 2 Giant Sets of 20 Reps Ab Roller: 2 Giant Sets of 20 Reps Oblique Crunches: 2 Giant Sets of 20 Reps Medicine Ball Twists: 2 Giant Sets of 20 Reps

 

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