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TT Meatheads #12: The 5x20 Pump & Grow Program

Welcome from Craig Ballantyne & Turbulence Training… Are you ready for a massive pump? Do you want to gain lean muscle and burn belly fat without spending hours in the gym? Are you tired of doing the old school bodybuilding workouts that leave you with nothing but aches and pain? Welcome to TT Meatheads: The 5x20 Pump & Grow Program. This is the exact workout plan you’ve been looking for. Get ready to pump and grow your muscles with these short, intense meathead workouts. You’ll start with an insane lower body workout Tree Trunk Quads that includes a quad finisher that will have you begging for mercy, and give you the most insane leg pump you’ve ever experienced.

I promise you’ve never seen an upper body workout like Workout B, 5x20. This fun and unique rep scheme will test

you both physically and mentally, all while giving you that awesome upper body pump.

Workout C Dead Jumper starts with a nasty deadlift/side jump superset and ends with an unusual jump finisher that

will help your burn an insane amount of calories at the end.

You will cap off this meathead program with a 20n5 upper body workout that includes a fun and unique band circuit

that would make Arnold proud.

Pump it up meathead style,

Craig Ballantyne, CTT

Certified Turbulence Trainer

PS – Don’t forget my other websites here…

www.TurbulenceTrainingContest.com – Win up to $1000 just for losing belly fat!

www.TTMembers.com – The Turbulence Training Membership site featuring a forum, exercise video clips, and

Platinum access to every TT workout program.

www.TurbulenceTrainingCertification.com – Discover the TT 10 Million Transformation Mission and become

the 1st TT Certified Trainer in your area.

http://www.turbulencetrainingcontest.com/

http://www.ttmembers.com/

http://www.turbulencetrainingcertification.com/



Disclaimer:

You must get your physician’s approval before beginning this exercise program. These recommendations are not

medical guidelines but are for educational purposes only. You must consult your physician prior to starting this

program or if you have any medical condition or injury that contraindicates physical activity. This program is

designed for healthy individuals 18 years and older only.

The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise

pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and

do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs

in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have

been prescribed by your physician.

Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t perform any exercise unless you

have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist.

Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction.

Always do a warm-up prior to strength training and interval training.

See your physician before starting any exercise or nutrition program. If you are taking any medications, you must

talk to your physician before starting any exercise program, including Turbulence Training. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.

You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood

pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes

with your physician or a registered dietician. If your physician recommends that you don’t use Turbulence Training,

please follow your doctor’s orders.

Copyright © 2003-2015 – Early To Rise Publishing, LLC.


10 Tips to Train SAFE!

It is very important for all of us to train conservatively and not overdo things.

1) Don't do any exercise that you aren't sure how to do. Always get personal instruction from a

certified trainer.

2) Don't do anything that hurts or "doesn't feel right". There are plenty of alternative exercises

for every movement. Just ask us on the Turbulence Training forum for substitutions at

www.TTmembers.com.

3) Whenever you start a NEW program, use lighter weights than normal, and only 1 set per

exercise. You must expect extra soreness when starting a new program just because of the new

exercises, so don't try to set world records in a new program right away.

4) If you need extra recovery within the workout or between workouts, don't hesitate to take it.

Safety first.

5) Use a spotter if you are training with heavy weights. If you train alone at home, follow my

recommendations in the manual and do NOT train to failure.

6) Check your ego at the gym door and start with the easier alternative exercises if appropriate,

even if you have exercised in the past. The new exercises, and new style of movements will

cause muscle soreness even from workouts you think "look easy".

7) Do NOT do interval training more than 4 times per week. Even pro athletes don't play hard

everyday, so why should we?

8) Never skip a warm-up. Use the general bodyweight warm-ups and the specific warm-up sets

in each TT workout.

9) If you want to start TT but think you have an injury, get medical attention and have a

professional therapist rehabilitate your injury before starting an exercise program.

10) Check with your doctor before starting any new exercise or diet program. All together now,

"Safety first!"

Bonus 11) If you decide to use running as your form of interval training, make sure you have

good running shoes, always do an extra thorough warm-up, and choose a safe running surface

(grass or trails rather than pavement/concrete). If you use a treadmill, please operate it safely.

http://www.ttmembers.com/



Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete

physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are

overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered

dietician.

• Perform this program for 4 weeks then switch to another TT workout.

• Train 4 times per week.

• Do 30 minutes of low-intensity exercise on off-days, such as walking or biking.

• Do all exercises at the recommended tempo. A tempo of 3-1-1-0 for example, means

lowering for 3 seconds, pausing at the bottom for 1 second, returning to the start position in 1

second, and not pausing at the top before starting the next rep.

• Finish each workout with stretching for the tight muscle groups only if desired.

• Start every strength workout with this warm-up circuit and specific warm-up sets.

General Warm-up Circuit

• Do not rest between exercises. Repeat the circuit one more time.

1) Prisoner Squat – 15 reps

2) WYLIT – 10 reps per movement

3) Alt Reverse Lunge – 10 reps

4) “T” Pushup – 10 reps

5) Rocking Plank – 10 reps



Day 1 – Workout A: Tree Trunk Quads

• Start with the general bodyweight warm-up circuit.

• Additional Warm-up Set: Do 1A with 50% of normal weight for 8 reps.

1A) Narrow/GB Squat – 6 reps (2-0-1-0)

1B) Box Jump – 3 reps

· Rest 30 seconds between 1A and 1B.

· Rest 90 seconds before repeating the superset three more times.

2A) DB or BB RDL – 8 reps (3-0-1-0)

2B) Goblet BGSS - 15 reps (1-0-1-0)

2C) Prisoner Squat Jumps - 15 reps

2D) Rock Plank - 40 reps

· Do not rest between exercises.

· Rest 1 minute before repeating this circuit 2 more times.

Quad Finisher:

3A) Narrow BW Squat - 60 sec max reps

3B) Switch Lunge - 60 sec/side


· Rest 1-minute before repeating this circuit 1 more time.

Finish with Static Stretching for tight muscle groups



Day 2 – Workout B: Meathead 5 n 20


• Additional Warm-up Set: Do 1A with 50% of normal weight for 8 reps.

1A) 90p Close-Grip Bench Press or DB Neutral-Grip Press – 5 reps (2-0-1-0)

1B) DB RDR – 20 reps (1-0-1-0)

- Do not rest between 1A & 1B.

- Rest 1 minute before repeating the superset two more times.

2A) Weighted Pull-up - 5 reps (5-0-1-1)

2B) DB Incline Press – 20 reps (1-0-1-0)

- Do not rest between 1A & 1B.

- Rest 1 minute before repeating the superset two more times.

3A) BB or TRX Row - 20 reps (1-0-1-0)

3B) Plank-to-Tricep Ext - 5 reps (2-0-2-2)

3C) DB Curl - 20 reps (1-0-1-0)

- Do not rest between 3A, 3B, & 3C.

- Rest 1 minute at the end of the circuit and repeat 2 more times.


Day 3 – Off Day: Walk for 30 min and do static stretching for tight muscle groups



Day 4 – Workout C: Dead Jumper


• Additional Warm-up Set: Do 1A with 50% of normal weight for 8 reps. Do 1B for 3 reps.

1A) Deadlift – 10 reps (3-0-1-1)

1B) Side-to-Side Jumps – 8 reps/side

· Do not rest between 1A and 1B.

· Rest 2 minutes before repeating the superset two more times.

2A) DB Step-Ups – 8 reps/side (2-0-1-0)

2B) Burpee - 8 reps

2C) Crushing Plank - 20 seconds

· Do not rest between 2A and 2B.

· Rest 1-min and repeat 2 more times.

Jump Finisher:

3A) TBX - 60 seconds max reps

3B) Jumping Jacks - 60 sec max reps

3C) Jump Rope - 60 sec max reps


· Rest 30 seconds before repeating this circuit 2 more times.




Day 5 – Workout D: Meathead 20’s n 5’s


• Additional Warm-up Set: Do 1A with 50% of normal weight for 8 reps. Do 1B for 3 reps.

1A) Military Press - 20 reps (1-0-1-1)

1B) Chin-up - 5 reps (5-0-1-0)

· Rest 15 seconds between 1A and 1B.

· Rest 1-minute before repeating the superset two more times.

2A) V-Grip Pulldown – 20 reps (1-0-1-1)

2B) 1-Arm Standing DB/KB Overhead Press - 5 reps/side (2-0-2-0)

2C) X-Body Mountain Climber - 20 reps

· Rest 15 seconds between exercises.

· Rest 1-minute before repeating the superset two more times.

3A) Band Pushup – 20 reps (2-0-1-0)

3B) Band Pullapart – 20 reps (2-0-1-0)

3C) Band Curls - 20 reps (2-0-1-0)

3D) Band Pressdown - 20 reps (2-0-1-0)

· Rest 15 seconds between exercises.

· Rest 1 min and repeat 2 more times.


Day 6 & 7 – Off Day

Walk for 30 minutes and do static stretching for tight muscle groups


Exercise Descriptions – Warm Up Prisoner Squat

• Stand with your feet just greater than shoulder-width apart. • Clasp your hands behind your head. Keep your elbows back and shoulder blades pulled together to

work the upper back. • Start the movement at the hip joint. Push your hips backward and “sit back into a chair”. Make your

hips go back as far as possible. • Squat as deep as possible, but keep your low back tensed in a neutral position. • Do not round your lower back. • Push with your glutes, hamstrings, and quadriceps to return to the start position.

W • Lie on your chest on a ball and stick your arms out in front of you at a slight angle away from

your body (“W position”). • Squeeze the muscles between your shoulder blades and tuck the elbows back into your sides.

This is similar to the prone stick-up. • Slowly return to the start position. Try to limit the use of your deltoids/shoulders.


Exercise Descriptions – Warm Up

Y • Lie on your chest on a ball and stick your arms out in a “Y-position” with thumbs up. • Squeeze the muscles between your shoulder blades and raise your arms a few inches. • Slowly return to the start position. • Try to limit the use of your deltoids/shoulders and focus on using the muscles between your

shoulder blades (middle trapezius and rhomboids).

T • Lie on your chest on a ball and stick your arms out in a “T-position” with thumbs up. • Squeeze the muscles between your shoulder blades and raise your arms a few inches. • Slowly return to the start position. • Try to limit the use of your deltoids/shoulders and focus on using the muscles between your

shoulder blades (middle trapezius and rhomboids).



Reverse Lunge

• Stand with your feet shoulder-width apart. Hold DB’s in each hand.

• Brace your abs, and contract your glutes (butt muscles) as if you were squeezing something

between your cheeks.

• Step backward with left leg, resting the toe on the ground.

• Squat straight down with the right leg supporting the body weight. Lower yourself until

your right thigh is parallel to the floor.

• Return to the start position by pushing with the muscles of the right leg. Focus on pushing

with glutes and hamstrings. Do all reps on one side then switch.

T-Pushup • Keep the abs braced and body in a straight line from toes to shoulders.

• Place the hands on the floor slightly wider than shoulder-width apart. • Slowly lower yourself down until you are 2 inches off the ground. • Push off to return to the start position. • As you come up, rotate to one side and point that arm towards the ceiling. • Alternate sides with each rep.



Rocking Plank

• Lie on your stomach on a mat. Raise your body in a straight line and rest your bodyweight on

your elbows and toes so that your body hovers over the mat.

• Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them as if

someone was about to punch you in the stomach, but breath normally.

• Shift forward so your chest moves toward your hands.

• Then shift back into the traditional plank position. Continue for 60 seconds.

• http://www.youtube.com/watch?v=nZTYHI_NpVQ <= Youtube clip

http://www.youtube.com/watch?v=nztyhi_npvq



DB Close Stance Goblet Squat

Perform a Goblet Squat with your feet hip-width apart.

Hold the dumbbell at chest height.

Push your hips back, bend your knees, and keep your chest up.

Drive through your glutes and quads to return to the start position.

Box Jump

Stand in front of a box, step or bench about 12 inches high.

Jump onto the bench and land with your knees and hips bent, allowing your muscles to

absorb the force. Step back off the bench and repeat for all reps.

Increase the box, step, or bench height as high as safely possible.

Make sure you are jumping onto something on a non-slip surface.

SAFETY FIRST!



DB Romanian Deadlift (RDL)

Hold dumbbells at arms length. Stand with your feet shoulder-width apart.

Bend your knees slightly, and keep knees bent, back flat, head up, shoulders back, chest out and arms

straight.

Keep the dumbbells as close to your thighs and shins as possible. Focus on pushing your butt back

while keeping the knees stationary and keeping your back flat.

Reverse the movement before your back starts to round.

Extend at the hips, contracting your hamstrings and buttocks, to stand up.

Pull with your upper back and bring your torso upright. Keep the dumbbells close to your body and

exhale as you reach the top of the movement.

Perform each rep with 100% concentration. Do NOT round your lower back.

Goblet Bulgarian Split Squat Stand with your feet shoulder-width apart and hold a kettlebell at chest height.

Place the instep of one foot on a bench. Step forward with the other foot, taking a slightly larger

than normal step.

Contract your glutes, brace your abs and keep your spine in a neutral position.

Lower your body until your front thigh is parallel to the ground.

Keep your upper body upright and your lower back flat.

Push up to the upright position. Stay in a split-squat stance.

Perform all reps for one leg and then switch.



Squat Jumps

Stand in the start position for the Prisoner Squat.

Squat down and jump up as high as possible, keeping your hands behind your head.

Bend your knees when you land to absorb the force with your muscles.

As soon as you land, jump up again.

Rocking Plank

See page 13



Close-Stance BW (Bodyweight) Squat

• Stand with your feet NARROWER than hip-width apart.

• Start the movement at the hip joint. Push your hips backward and “sit back into a chair”.

Make your hips go back as far as possible.

• Squat as deep as possible, but keep your low back tensed in a neutral position.

• Don’t let your lower back become rounded.

• Push with your glutes, hamstrings, and quadriceps to return to the start position.

DB Swing Lunge

• Do a reverse lunge for your left leg by stepping back with your right leg.

• Then step forward with your right leg so that you do a forward lunge working the right leg.

• Continue for all reps moving one leg then switch.

• So it’s 10 reverse lunges for one leg and 10 forward lunges for the other.

• Video: http://www.youtube.com/watch?v=iIfE_YYyayg

http://www.youtube.com/watch?v=iIfE_YYyayg



DB Close-grip Chest Press

Hold the dumbbells with your palms turned towards your body (palms will face each other)

to emphasize triceps and minimize shoulder stress.

Lower the dumbbells to chest level. Press the dumbbells straight up above the chest.

DB Rear-Deltoid Lateral Raise

Contract your glutes, brace your abs and keep your spine in a neutral position.

Stand with your knees bent slightly and your upper body bent parallel to floor.

Perform a lateral raise, lifting the dumbbells up and out to the side.



Weighted Pullups

Grasp the bar with an overhand, wide grip.

Place a light dumbbell between your feet. Please be conservative with the weight

Pull yourself up until your chin is over the bar.

Slowly come back down into starting position

DB Incline Press

Lie on a bench with the backrest inclined at 45-60 degrees.

Hold the dumbbells above your chest with your palms turned toward your feet.

Lower the dumbbells to chest level. Press the dumbbells straight up above the chest.



Barbell Row

• Stand with your torso bent and parallel to the floor.

• Contract your glutes, brace your abs and keep your spine in a neutral position.

• Keep the lower back in a neutral position and your knees slightly bent.

• Grasp the barbell with your hands 4-6 inches wider than shoulder-width apart.

• Row the barbell to the abdomen and bring your shoulder blades together.

• Slowly lower to the starting position and repeat.

• Do NOT round your lower back.

Plank with Triceps Extension

• Raise your body in a straight line and rest your bodyweight on your elbows and toes so that

your body hovers over the mat.



• Now contract your triceps and press your palms into the ground and push your body up to the

push-up position – taking 2 seconds to do it.

• Slowly return to the start position.



DB Curl

Stand and hold dumbbells at arm’s length.

Keep your knees slightly bent, chest up, and shoulders back.

Curl the dumbbells up to shoulder height while maintaining a flat back.

Slowly return to the start position.



BB Romanian Deadlift (RDL)

• Be very conservative with this exercise. Do not perform any deadlift if your lower back is

injured, weak, or compromised in any manner.

• Hold a barbell at arms length. Stand with your feet shoulder-width apart.

• Bend your knees slightly, and keep knees bent, back flat, head up, shoulders back, chest out

and arms straight.

• Keep the barbell as close to your thighs and shins as possible. Focus on pushing your butt

back while keeping the knees stationary and keeping your back flat.

• Reverse the movement before your back starts to round.

• Extend at the hips, contracting your hamstrings and buttocks, to stand up.

• Pull with your upper back and bring your torso upright. Keep the barbell close to your body

and exhale as you reach the top of the movement.

• Perform each rep with 100% concentration. Do NOT round your lower back.

Side to Side Jump

• Stand with your knees bent, abs braced, and hips back.

• Jump laterally and land with your knees bent and hips back to absorb the landing forces in

your muscles.

• Repeat to the other side with as little rest as possible between jumps.

• Always land with your knees bent.



DB Step-Up

Stand facing a bench. Place one foot on the bench and the other on the floor.

Hold dumbells in hand if needed.

With your abs braced and glutes squeezed, start the movement by pushing through the bench

foot to lift the body up to the standing position.

Lower your body under control. Pause briefly at the bottom and repeat.

Complete all reps for one side before changing legs.

Burpees

Stand with your feet shoulder-width apart.

Drop down onto your hands and feet, then thrust your feet back so you are in a push-up

position. Thrust your feet back in and then stand up.

You can add a vertical jump at the end as well.



Crushing Plank • Lie on your stomach on a mat.

• Raise your body in a straight line and rest your bodyweight on your elbows and toes so that

your body hovers over the mat.



• Squeeze every muscle in your body and keep constant tension throughout the entire time.

• Hold this position for the recommended amount of time.

Total Body Extension • Start in the standing position as if you were going to do a bodyweight squat. • Dip down quickly into a quarter squat and swing your arms behind you by your sides. • Explode up and extend your body onto your toes, raising your arms overhead. • Control the descent back and in one movement return to the dip before exploding back up

again. • This is a non-impact replacement for jumping.



Jumping Jacks

Start with your hands by your side and feet together.

Lift your arms overhead and jump your feet out to a wide stance position.

Be sure to keep your chest up, abs braced, and always stay light on your feet.

Jump Rope

Bend your knees and keep your abs tight as you jump

Swing the rope using primarily your wrists



Military Press

Hold a barbell at shoulder height with hands slight wider than shoulder-width apart.

Bend your knees slightly and brace your abs.

Press the weight up to the top position without momentum.

Slowly lower and repeat.

Chin-ups

Take underhand grip on the bar with the palms facing you.

Pull your body up until the chest reaches bar level.

Slowly lower yourself but do not let your body swing and do not use momentum



Standing V Grip Pulldown

• Stand in front of a cable pulldown station – that preferably does not have a seat.

• Attach the narrow grip handle to the top pulley position and grab with both hands.

• Brace your abs, slightly bend your knees, and push your hips back a bit.

• Pull the handle down to your abdomen while maintaining an upright torso.

• Slowly lower the weight and let the handle return to the start position.

DB 1-Arm Standing Shoulder Press

Stand with your hips back, knees bent and abs braced.

Hold one dumbbell at shoulder level and place the other on your obliques.

Press the dumbbell overhead and slowly lower to the start position.

Do not arch your back. Stand upright. Do all reps on one side and switch.



X-Body Mountain Climber

• Brace your abs. Start in the top of the push-up position.

• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your

opposite shoulder. Do not let your hips sag.

• Keep your abs braced and slowly return your leg to the start position.

• Alternate sides until you complete all of the required repetitions.

Band Pushups

Wrap the resistance band around your upper back and under your hands.

Get into push up position with your hips level and hands under your chest.

Slowly lower your chest to the ground, keeping your abs braced and head neutral.

Push yourself up and then lower yourself back down. This completes one repetition.

Drop on your knees and lower yourself down for the modified version



Band Pull Aparts

Hold a resistance tubing band at arm’s length and shoulder level with your hands spaced

shoulder width apart.

Pull the band apart and pull your elbows back by using the muscles of your upper back.

Focus on bringing your shoulder blades together. Keep your hands and elbows at

shoulder height.

Band Curls

Grasp the two ends of a resistance band.

Place the center of the band under your feet as an anchor.

Let your arms hang by your hips. There should be a bit of slack in the band.

Keep your back straight.

Bending your elbows, slowly raise your hands to your shoulders, pulling the resistance

band up. Keep your elbows tucked in.

Slowly lower your arms.



Band Pushdowns

Place a resistance band around a pull up bar.

Grab the resistance band with both hands (use handles if available) just below chest

height.

Keep your elbows tight into your side and drive your hands down towards your waist.

Keep your core tight and go down just short of locked out position

Hold for a second and then bring your hands back up to just below chest height.

This completes one repetition.


How to Get Dozens of Advanced, Fat Burning, Muscle

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· Lose fat and gain muscle with the TT for Fat Loss workouts · Achieve the body of your dreams · Lose the last 10 pounds of fat · Pack on big-time mass with the TT for Mass report · Get the best workouts of your life is less than an hour per session

"You’ve done it again! You never cease to amaze me how you create your

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