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Feel FREE to print this out and use it as your 3 week phase guide. When you see a "/" just pick which variation works for you, or use common sense to make necessary adjustments. Day 1 - Back & Arms Rope Climbs @ 3-6 or Pull Ups (BA) + Face Pulls @ 3-6 sets x 12 reps each W1 1 2 3 4 5 6 W2 1 2 3 4 5 6 W3 1 2 3 4 5 6 Clean @ W1=4x4, W2= 5x3, W3=6x2 or Stone/Sand Bag Load @ 4-6x4-6 W1 1 2 3 4 5 6 W2 1 2 3 4 5 6 W3 1 2 3 4 5 6 Barbell / Trap Bar Deadlift @ W1=4x6, W2=6x4, W3=6x2-3 W1 1 2 3 4 5 6 W2 1 2 3 4 5 6 W3 1 2 3 4 5 6 2 Arm Row + band pull aparts @ 3-6 sets x 8-12 rows + 20 pull aparts W1 1 2 3 4 5 6 W2 1 2 3 4 5 6 W3 1 2 3 4 5 6 BB Rev Curl + 1 Arm Seated Row @ 3-6 sets x 10-15 reps each exercise W1 1 2 3 4 5 6 W2 1 2 3 4 5 6 W3 1 2 3 4 5 6 Back Ext / Reverse Hyper / KB swings @ 3-6 sets x 10-25 reps W1 1 2 3 4 5 6 W2 1 2 3 4 5 6 W3 1 2 3 4 5 6 Biceps Curls or Chin Ups @ Until you grow sleeve stretching pipes W1 1 2 3 4 5 6 W2 1 2 3 4 5 6 W3 1 2 3 4 5 6 Day 2 - Shoulders & Quads Jerk / Push Press @ W1=4x5, W2=5x4, W3=6x3 W1 1 2 3 4 5 6 W2 1 2 3 4 5 6 W3 1 2 3 4 5 6 Front Squat / KB Squat @ 4-6 sets x 4-6 reps W1 1 2 3 4 5 6 W2 1 2 3 4 5 6 W3 1 2 3 4 5 6 Press / Seated Press @ 4-6 sets x 4-8 reps W1 1 2 3 4 5 6 W2 1 2 3 4 5 6 W3 1 2 3 4 5 6 Unilateral Leg Movement @ 3-6 sets x 8-15 reps each leg W1 1 2 3 4 5 6 W2 1 2 3 4 5 6 W3 1 2 3 4 5 6 Shoulder Shocker @ 3-6 sets x high reps W1 1 2 3 4 5 6 W2 1 2 3 4 5 6 W3 1 2 3 4 5 6 Shrugs + Farmer Carries @ 3-6 sets x 10 reps + 1 Lap W1 1 2 3 4 5 6 W2 1 2 3 4 5 6 W3 1 2 3 4 5 6 Abs/Core @ Until you look like you lift W1 1 2 3 4 5 6 W2 1 2 3 4 5 6 W3 1 2 3 4 5 6 Day 3 - Chest & Arms Ring push ups @ 3-6 sets x 10-15 reps W1 1 2 3 4 5 6 W2 1 2 3 4 5 6 W3 1 2 3 4 5 6 Bench Press (with bands/chains) @ W1=4x12, W2=5x7, W3=6x4 W1 1 2 3 4 5 6 W2 1 2 3 4 5 6 W3 1 2 3 4 5 6 Incline Bench Press @ W1=4x12, W2=5x7, W3=6x4 W1 1 2 3 4 5 6 W2 1 2 3 4 5 6 W3 1 2 3 4 5 6 DB Bench Press / Flies + push ups @ 3-6 sets x 8-15 reps W1 1 2 3 4 5 6 W2 1 2 3 4 5 6 W3 1 2 3 4 5 6 Triceps Press Down + 1 Arm Incline DB Bench @ 3-6 sets x 12 + 8/8 reps W1 1 2 3 4 5 6 W2 1 2 3 4 5 6 W3 1 2 3 4 5 6 Dips @ 3-6 sets x 90% max reps W1 1 2 3 4 5 6 W2 1 2 3 4 5 6 W3 1 2 3 4 5 6 Triceps @ Until an iron horseshoe is welded to your arm W1 1 2 3 4 5 6 W2 1 2 3 4 5 6 W3 1 2 3 4 5 6 Day 4 - Hamstrings & Back Snatch / snatch pull @ W1= 4x4, W2= 5x3, W3= 6x2 W1 1 2 3 4 5 6 W2 1 2 3 4 5 6 W3 1 2 3 4 5 6 Squat / Box Squat @ W1=4x10, W2= 5x6, W3=6x4 W1 1 2 3 4 5 6 W2 1 2 3 4 5 6 W3 1 2 3 4 5 6 Snatch Dead lift @ 4-6 sets x 4-6 reps W1 1 2 3 4 5 6 W2 1 2 3 4 5 6 W3 1 2 3 4 5 6 1 Arm row @ 3-6 sets x 8-20 reps each arm W1 1 2 3 4 5 6 W2 1 2 3 4 5 6 W3 1 2 3 4 5 6 GHR @ 3-6 sets x 6-10 reps W1 1 2 3 4 5 6 W2 1 2 3 4 5 6 W3 1 2 3 4 5 6 Back extension / reverse hyper @ 3-6 Sets x 12-25 reps W1 1 2 3 4 5 6 W2 1 2 3 4 5 6 W3 1 2 3 4 5 6 Biceps & abs @ Until you have blazing gunz that could melt your face W1 1 2 3 4 5 6 W2 1 2 3 4 5 6 W3 1 2 3 4 5 6 Sample Meal Plan For Males in the 240 Pound Range High Carb, Days with weight training – 4 days a week Meal 1 – 3 whole organic eggs, ½ tbs. of virgin coconut oil, 1 cup of spinach, 1/2 cup of oats, 2 scoops of high grade casein hydrolysate Meal 2 – Pre-workout – 40 grams of whey iso, ½ cup of cream of rice (dry measure), 1 tbs of nut butter INTRAWORKOUT – 3 scoops of Plazma (casein hydrolysate, branch cyclic dextrin). 4 scoops on hardest days, and 1 scoop on lighter days Meal 3 – Post-workout – 40 grams of whey iso, 3 cups of almond milk, 2 cups of Almond Granola cereal Meal 4 – 6 oz grass fed lean beef, 1 cup cooked organic white jasmine rice Meal 5 – Fage/Greek yogurt 1 cup, Udi’s Sweet and Fruity Cranberry Granola ¼ cup Meal 6 – 6 oz of lean white meat, 1 cup of sweet potato, ¼ cup of Curry Sauce, 1 cup of veggies TOTALS – 319 grams protein, 454 grams of carbs, 60 grams of fat – 3672 calories 35% of calories from protein, 50% from carbs, 15% from fat Low Carb, Days with no weight training – 3 days a week Meal 1 – 3 whole organic eggs, ½ tbs. of virgin coconut oil, 1 cup of spinach, 1/2 cup of oats, 2 scoops of high grade casein hydrolysate Meal 2 – 40 grams of whey iso, ½ cup of oats (dry measure), 2 tbs of nut butter Meal 3 – 6 oz cooked of filet mignon, 1 cup cooked organic white jasmine rice, 1 cup of veggies Meal 4 – Fage/Greek yogurt 1 cup, Cranberry Granola ¼ cup Meal 5 – 40 grams of whey iso, 3 cups of almond milk, 2 cups of Almond Granola cereal Meal 6 – 6 oz of lean white meat, 1 cup of sweet potato, ¼ cup Curry Sauce, 1 cup of veggies TOTALS – 278 grams protein, 309 grams of carbs, 98 grams of fat – 3230 calories 34% of calories from protein, 38% from carbs, 27% from fat Sample Meal Plan For Females in the 150 Pound Range High Carb Day – Days WITH weight training - 4 Days a Week Meal 1: 30 grams carbohydrate, 18 grams protein ♦ 1⁄2 cup oats (dry measure), 3⁄4 cup egg whites (raw measure) Meal 2: 30 grams carbohydrate, 18 grams protein ♦ 3⁄4 cup brown rice (cooked measure), 2 1⁄4 oz. (63 grams) chicken breast (cooked measure) Meal 3: 20 grams carbohydrate, 18 grams protein ♦ 1⁄2 cup sweet potatoes (cooked measure), 2 1⁄4 oz. (63 grams) chicken breast (cooked measure) Meal 4: 30 grams carbohydrate, 18 grams protein (post- workout meal) ♦ 1⁄2 cup oats (dry measure), 3⁄4 scoop (70 cc) whey protein powder Meal 5: 20 grams carbohydrate, 18 grams protein ♦ 1⁄2 cup sweet potatoes (cooked measure), 2 1⁄4 oz. (63 grams) chicken breast (cooked measure) Meal 6: 20 grams carbohydrate, 18 grams protein ♦ 1⁄2 cup brown rice (cooked measure), 1 3⁄4 oz. (49 grams) top round steak (cooked measure) Low to moderate carb day – Days with NO weight training – 3 Days a Week Meal 1: 20 grams carbohydrate, 28 grams protein ♦ 1⁄3 cup oats (dry measure), 1 1⁄4 scoop (70 cc) whey protein powder Meal 2: 20 grams carbohydrate, 28 grams protein ♦ 1⁄2 cup brown rice (cooked measure), 3 1⁄2 oz. (98 grams) chicken breast (cooked measure) Meal 3: 28 grams protein, green vegetables, 8 grams healthy fat ♦ 2 3⁄4 oz. (77 grams) top round steak (cooked measure), 2 cups steamed broccoli, 1 1⁄2 teaspoons all-natural peanut butter Meal 4: 20 grams carbohydrate, 28 grams protein (post- workout meal) ♦ 1⁄3 cup oats (dry measure), 1 1⁄4 scoop (70 cc) whey protein powder Meal 5: 28 grams protein, green vegetables, 8 grams healthy fat ♦ 3 oz. (84 grams) eye of round steak (cooked measure), 1 cup asparagus, 16 almonds |
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