Contents

TheYearOneChallengeforWomen

AbouttheAuthorWelcometotheYearOneChallenge

TheThinnerLeanerStronger“CheatSheet”TheThinnerLeanerStrongerExerciseListBeforeYouBegin

Phase15-DaySplit4-DaySplit3-DaySplitPhase1Done!GoodWork!

Phase25-DaySplit4-DaySplit3-DaySplitPhase2Done!GoodWork!

Phase35-DaySplit4-DaySplit3-DaySplitPhase3Done!GoodWork!

Phase45-DaySplit4-DaySplit3-DaySplitPhase4Done!GoodWork!

Phase55-DaySplit4-DaySplit

3-DaySplitPhase5Done!GoodWork!

Phase65-DaySplit4-DaySplit3-DaySplitCongratulations!

WouldYouDoMeaFavor?OtherBooksbyMichaelMatthews

TheYearOneChallengeforWomen

Thinner,LeanerandStrongerThanEverin12Months

MichaelMatthews

Copyright©2018OculusPublishers,Inc.

Allrightsreserved.Thisbookoranyportionthereofmaynotbereproducedorused in anymannerwhatsoeverwithout the expresswritten permission of thepublisherexceptfortheuseofbriefquotationsinabookreview.Thescanning,uploading,anddistributionofthisbookviatheInternetorviaanyothermeanswithoutthepermissionofthepublisherisillegalandpunishablebylaw.Pleasepurchase only authorized editions of this book and don’t participate in orencourageelectronicpiracyofcopyrightedmaterials.

If youwould like to share this bookwith another person, please purchase anadditionalcopyforeachpersonyoushareitwith,oraskthemtobuytheirowncopies.Thiswashardworkfortheauthorandheappreciatesit.

This book is a general educational health-related information product and isintendedforhealthyadults,age18andover.

Thisbookissolelyforinformationandeducationalpurposesandisnotmedicaladvice. Please consult a medical or health professional before you begin anyexercise,nutrition,or supplementationprogramor ifyouhavequestionsaboutyourhealth.

Theremayberisksassociatedwithparticipating inactivitiesorusingproductsmentionedinthisbookforpeopleinpoorhealthorwithpre-existingphysicalormental health conditions. Because these risks exist, you will not use suchproductsorparticipateinsuchactivitiesifyouareinpoorhealthorhaveapre-existingmentalorphysicalhealthcondition.Ifyouchoosetoparticipateintheseactivities,youdosoofyourownfreewillandaccordknowinglyandvoluntarily,assumingallrisksassociatedwithsuchactivities.

Specificresultsmentionedinthisbookshouldbeconsideredextraordinaryandthereareno“typical”results.Asindividualsdiffer,thenresultswilldiffer.

CoverDesignedbyDamonZa

Publishedby:OculusPublishers,Inc.

www.oculuspublishers.com

Visittheauthor’swebsite:

www.muscleforlife.com

AbouttheAuthor

Hi,I’mMike,andI’vebeentrainingoveradecadenow.Ibelievethateverypersoncanachievethebodyofhisorherdreams,andI

workhardtogiveeveryonethatchancebyprovidingworkable,provenadvicegroundedinscience,notadesiretosellphonymagazines,workoutproducts,orsupplements.

Throughmywork,I’vehelpedthousandsofpeopleachievetheirhealthandfitnessgoals,andIshareeverythingIknowinmybooks.

So,ifyou’relookingtogetinshapeandlookgreat,thenIthinkIcanhelpyou.Ihopeyouenjoymybooks,andI’dlovetohearfromyouatmysite,www.muscleforlife.com.

Sincerely,Mike

WelcometotheYearOneChallengeFirst,IwanttosayTHANKYOUforreadingmybookThinnerLeaner

Stronger.I’mthrilledathowmanypeoplehavewrittenme,enthusiasticabouttheir

newfoundunderstandingofhowtobuildmuscle,getlean,andstayhealthy,andabouttheresultsthatthey’reseeingbyapplyingtheprinciplesandmethodstaughtinthebook.

I’m100percentcertainthatyoucanmakespectaculargainstoo,andtoensurethatyougetthere,IcreatedTheYearOneChallenge.

Thisprogramconsistsofayear’sworthofworkouts,becauseifyoucansticktoworkingoutforoneyearandmakegreatprogress,you’llbehookedforlife.

Andthat’swhatIwantforyou—Iwantfitnesstobecomeanessentialpartofyourlifestyle,notashort-livedfad.

Theseworkoutswillshowyoutheway.They’refun,challenging,andrelativelyshort,andmostimportantly,theydeliverresultsfast.

So,areyoureadytoreachyourfirstmilestoneinbuildingthebodyofyourdreams?

Great.Let’sgetstarted!

MikeP.S.Ifyouhaven’talready,wouldyoumindtakingamomenttoleavea

reviewofThinnerLeanerStrongeronBarnes&Noble?Itdoesn’thavetobelong,andI’dreallyappreciateit!

⇒TapheretoleaveareviewonBarnes&Noble

Thankyou!

TheThinnerLeanerStronger“CheatSheet”

Here’sasimple“cheatsheet”thatlaysoutthekeyprinciplesoftheThinner

LeanerStrongerprogram.Makesureyoustarteachworkoutwithaproperwarm-uproutine.Theexercisesyoushouldusetowarmupwithareinbold.Inyourfirstwarm-upset,youwanttodo12repswithabout50percentofyourheavy,8-to10-repsetweightandthenrestfor1minute.Inyoursecondwarm-upset,youusethesameweightasthefirstanddo10repsthistime,ataslightlyfasterpace.Thenrestfor1minute.Yourthirdwarm-upsetis4repswithabout70percentofyourheavyweight,anditshouldbedoneatamoderatepace.Onceagain,youfollowthissetwitha1-minuterest.Thefourthwarm-upsetisthefinalone,andit’ssimple:1repwithabout90percentofyourheavyweight.Restfor2to3minutesafterthisfinalwarm-upset.

Mostofyourworkingsetsaredoneinthe8-to10-reprange(about70percentofyour1RM).

Dotheworkoutsoneexerciseatatime,intheordergiven.

Rest2minutesinbetweensets.

Onceyoureachthetopofyourreprangeforoneset,addweight.Thestandardincreaseisatotalof10pounds:5poundsaddedtoeithersideofthebarbell,ora5-poundincreaseineachdumbbell.

Useeitherthe“2–1–2”or“2–1–1”timingforyourreps.Thismeansthefirstpartoftherepshouldtakeabout2seconds,whichisfollowedbya1-second(orshorter)pause,whichisfollowedbythefinalportionoftherep,whichshouldtakebetween1and2seconds.

Whenyourworkoutcallsforan“AbsCircuit,”dothefollowing:Doasetofaweightedexerciselikethecablecrunch,captain’schairlegraise,or

hanginglegraisefor10to12reps.(Youcanaddweighttothelattertwobysnatchingadumbbellinbetweenyourfeet.)Godirectlyinto1setofanunweightedexercise,tofailure.Godirectlyinto1setofanunweightedexercise,tofailure.Restfor2to3minutes.

TheThinnerLeanerStrongerExerciseList

Youwillbedoingthefollowingexercisesthroughouttheprogram.Headovertowww.bodybuilding.com/exercisesandwatchtheirinstructional

videosifyouhaveanyquestionsonhowtoperformeachone.

ChestInclineBarbellBenchPressFlatBarbellBenchPress

InclineDumbbellPress

FlatDumbbellPressDip(ChestVersion)

Back

BarbellDeadlift

BarbellRowOne-ArmDumbbellRow

Pull-UpFront-LatPulldown(Wide-GripandClose-Grip)T-BarRow(Barbellor

Machine)SeatedCableRowChin-Up

BarbellShrug

ShouldersSeatedMilitaryPress

StandingMilitaryPress

SeatedDumbbellPress

ArnoldDumbbellPressDumbbellSideLateralRaiseOne-ArmDumbbellSideLateralRaiseDumbbell

RearDeltRaise(SeatedorBent-Over)FacePull

BarbellRearDeltRow

DumbbellFrontRaise

Legs

BarbellSquatHackSquat(plate-loadedsled,notbarbell)BarbellFrontSquat

LegPressBarbellLunge(WalkingorIn-Place)DumbbellLunge

RomanianDeadliftLegCurl(SeatedorLying)CalfRaise(Donkey,Standing,orSeated)CalfPress

ontheLegPress

Arms

BarbellCurlE-ZBarCurl

AlternatingDumbbellCurlHammerCurlChin-Up

Close-GripBenchPress

SeatedTricepsPressDip(TricepsVersion)

LyingTricepsPress

TricepsPushdown

ButtBarbellorDumbbellHipThrustBulgarianSplitSquat

GluteBridgeGlute/ButtBlaster

Core

CableCrunch

HangingLegRaiseCaptain’sChairLegRaiseAbRoller

AirBicycleFlatBenchLyingLegRaiseDeclineCrunch

BeforeYouBeginOneoftheeasiestwaystostaymotivatedandontrackistorecordyour

progress.Adoptingnewdietaryandexercisehabitscanbedifficult,butit’smuch

easierwhenyouseeregularandrealresults.That’swhyIrecommendyourecordthefollowingmeasurementsinyour

phoneoronpapernow,andasyouprogressthroughthisprogram.Ifyoudothis,you’llknowexactlywhat’shappeningwithyourbody,which

meansyou’llneverhavetowonderwhetherthingsaregoingintherightdirectionornot.Itmakesthewholetransformationprocesssimpler,becauseifyourmeasurementsareimproving,youjustkeepgoing.Ifthey’renot,thenyoureassessandadjustyourdietorexerciseroutineorbothaccordingly.

So,herearethemeasurementsIrecommendyoutakeregularly:

YourBodyWeightYouknowthatbodycompositionismoreimportantthanbodyweight,but

youstillwanttokeepaneyeonweight,becauseitgenerallyindicateshowyourbodycompositionischanging.

Totakethismeasurement,everyday,firstthinginthemorning,afterthebathroomandbeforeeatingordrinkinganything,weighyourselfinthenude.Then,every7to10days,addupyourmeasurementsanddividebythenumberofdaystogetyouraverageforthatperiod.

Bywatchinghowyouraverageweightchangesovertimeinsteadoffrettingoverdailyfluctuations(whichareboundtohappen),youcangetamuchclearerpictureofwhat’sreallyhappeningwithyourbodyweight.

YourWaistCircumferenceThesizeofyourwaistisareliableindicatoroffatlossorgain,sothisisa

measurementwellworthtaking.Takethismeasurementnow,beforestartingthefirstphaseoftheprogram,

andthenretakeiteveryweek,whenyoucalculateyouraveragebodyweight.Totakethismeasurement,firstlocateyourupperhipbonebyplacingyour

handsaroundyourwaist,squeezingslightly,andthenmovingyourfingersdownwarduntilyoufeelthetopcurveofyourhips.

Then,wrapatapemeasurearoundyourbarestomach,justabovethehipbone.Makesurethemeasuringtapeisparalleltothefloor(notslanted)andsnugtoyourbody,butnotsotightthatitcompressestheskin.Exhalewhiletakingthemeasurementanddon’tflexorsuckyourstomachin.

Recordyourmeasurement,andmakesureyoutakeitinthesamespoteverytime.

YourHipCircumferenceThesizeofyourhipsisanotherreliableindicatoroffatlossorgain,soit’s

anothermeasurementworthtakingeveryweekorso.Takethismeasurementnow,beforestartingthefirstphaseoftheprogram,

andthenretakeiteveryweek,alongwithyourwaistcircumference.Totakethismeasurement,wrapatapemeasurearoundthewidestpoint

betweenthetopofyourhipboneandthebottomofyourbutt.Thisspotcanvaryfrompersontopersondependingontheirbodycomposition,butit’sgenerallyrightaboveyour“naughtybits.”

Makesureyoutakethemeasurementinthesamespoteverytime.Andifyou’rethetypeofpersonwholovestrackingdataandquantifying

yourprogress,hereareafewmoremeasurementsyoucantake:

YourCaliperReadingLikeallmethodsofmeasuringbodyfat,calipersarehit-and-missin

estimatingyouractualbodyfatpercentage,butIlikethemforkeepingtabsononeparticularskinfoldmeasurementthatshrinksandexpandsasyouloseandgainfat:thesuprailiacmeasurement.

Totakethismeasurement,placeyourleftindexfingeronthebonyprotrusionatthehighestpointofyourrighthip-bone(the“lovehandles”spot).Then,useyourthumbtopinchabout2inchesofskin,andgentlypullitawayfromthebone.Withyourotherhand,takeyourcaliperandmeasurethethicknessofthemiddlepointofthepinchedskin,applyingasmuchpressureasthemanufacturerindicatesforanaccuratereading.

Makesureyoutakethemeasurementinthesamespoteverytime.

YourUpper-LegCircumferenceThisisanothermeasurementmanywomenliketotake,especiallywhen

dietingtolosefat.Takethismeasurementnow,beforestartingthefirstphaseoftheprogram,

andthenretakeiteveryweek,withyourotherweeklymeasurements.Totakethismeasurement,wrapameasuringtapearoundthebiggestpartof

yourthighandhamstring.(Thisspotcanvaryfrompersontopersondependingonhowtheirmusclesdevelop.)

Makesureyoutakethemeasurementinthesamespoteverytime.

YourFlexedArmsIfyouwanttoseehowyourarmsarerespondingtoyourdietandtraining,

thisisthemeasurementtotake.Takethismeasurementnow,beforestartingthefirstphaseoftheprogram,

andthenretakeiteveryweek,withyourotherweeklymeasurements.Totakethismeasurement,wrapameasuringtapearoundthelargestpartof

yourarm(thepeakofyourbicepsandmiddleofyourtriceps).Makesureyoutakethemeasurementinthesamespoteverytime.Alright,nowthatyou’vetakenyourfirstmeasurements,let’stakeyourfirst

pictures!Ithinktakingpicturesisevenbetterthantakingmeasurements,because

numbersaregreatandall,butultimatelywhatwecareaboutmostiswhatweseeinthemirror.THAT’Swhatwecarethemostabout!

So,evenifyoudon’tlikewhatyouseeinthemirrorrightnow,dotakepictures,becauseyou’regoingtoloveseeinghowit’sgoingtochangeoverthenextweeksandmonths.Andsometimefromnow,you’regoingtobedownrightshockedathowmuchyourbodyhastransformed!

Specifically,youshouldtakepicturesfromthefront,side,andbackeveryweek,whenyoutakeyourweeklymeasurements.

Here’showtodoitright:Showasmuchskinasyoufeelcomfortablewith,andthemorethebetter,becauseitgivesyouthebestideaofhowyourbodyischanging.Usethesamecamera,lighting,andbackgroundforeachpictureyoutake.Ifyouaren’tabletodothis,makesurethepicturesareclear.Takethepicturesatthesametimeeveryday,preferablyinthemorning,afterusingthebathroomandbeforebreakfast.Takebothflexedandunflexedpictures,asthisisthebestwaytoseehowyourmuscledefinitionisdeveloping.Andthat’sit!You’rereadytostartPhase1!

Phase1Weeks:1–8

LaoTzufamouslysaidthatthejourneyofathousandmilesbeginswitha

singlestep,andI’mreallyexcitedthatyou’reabouttotakeYOURfirststeponmyprogram.

Ifyousticktotheplan,you’regoingtoseedramaticimprovementsinyourbodyinjustthenextfewmonths.Peoplearen’tgoingtobelievetheireyes.Youmightnoteither!

You’realsogoingtoenjoythethrillingrealizationthatyou’vefinallydiscoveredthe“secret”tocontrollingyourbodycomposition,andthatit’seasierthanyoueverthoughtpossible.Neveragainwillyoustruggletogainleanmuscleorlosefat,andneveragainwillyoufallpreytomainstreamdietandexercisefadsandhucksters.

Ihavetowarnyou,though:thefirsteighttotwelveweeksarealwaysthehardest.

I’veworkedwiththousandsofguysandgalsovertheyears,andforwhateverreason,ifsomeoneisgoingtoquit,it’susuallygoingtobeintheirfirstcoupleofmonths.

Sometimesit’sbecauseestablishingnewhabits—evenimmediatelybeneficialones—canbequitedifficult,sometimesit’sbecausetheysuccumbtopeerpressuretogobacktotheiroldunhealthyways,andsometimesit’sbecauseofunforeseendisruptionslikesickness,stress,orothershenanigans.

Thepeoplewhocanstickthroughthefirsttwotothreemonthscomehellorhighwater,however,oftenmakeitalltheway.Iwantyoutobeoneofthesepeople.That’swhyIwritebooksandarticles,recordpodcastsandvideos,anddoeverythingelsethatIdo.

So,canIaskafavorofyou?Canyoupromiseme—andyourself—rightnowthatyouwilldowhateverit

takestogetthroughthefirsttwophasesofthisprogram?Youdon’thavetobeperfect,ofcourse—justgoodenough—andlifemaytry

togetintheway(infactitprobablywill)andyoumayhavetogetcreativetofindworkarounds,butthat’sjustpartofthegame.

Thebottomlineisthis:ifyoumakeafirmdecisiontomakeitthrough,andthendefendthatdecisionnomatterwhatcomes,thenthere’snothingthatcan

stopyou.So,areyouready?Great.Let’sbegin.Onthefollowingpagesyou’llfindyourfirsttwomonths’worthofworkouts,

whichyoushouldfollowwithadeloadorrestweek(asdiscussedinThinnerLeanerStronger).

Choosethesplitthatbestsuitsyourgoalsandcircumstances,andstickwithituntilyou'vecompletedthisfirstphase.

Remembertorecordyourworkouts(yourweightsandrepsforeachsetofeachexercise)soyoucantrackyourprogressandensureyou’reimprovingyourwhole-bodystrengthovertime.

Todothis,youcanuseyournotepadapponyourphone,aphysicalnotepad,oraworkoutapplikeStacked,whichyoucanlearnmoreaboutatwww.getstackedapp.com.

You’llnoticethatsomeoftheexercisesinyourworkoutsareitalicized.Youshoulddowarm-upsetspertheinstructionsinThinnerLeanerStrongerfortheseexercisesbeforedoingyourworking(heavy)sets.

Well,that’sitfornow.Trainhard,anddowell!I’llseeyouintwomonths!

Phase1Done!GoodWork!GreatjoboncompletingPhase1!You’vebeenworkinghardforeightweeks,andbynow,youshouldbe

totallycomfortablewiththeexercisesandwiththeweightsyoucanhandle.Youshouldalsonoticechangesinthemirrorandhowyourclothesfit,and

shouldhavegainedorlost2to4pounds(dependingonhowyou’vesetupyourdiet).

Ifyou’reexcitedaboutyourprogressandwantwanttoskipthedeload/restweekandkeepgoing,Itotallyunderstand,butdon’t!

Trustme—it’simportanttogiveyourbodyabreakeverycouplemonthssoitcangetreadyforthenextblockoftraining.

Whichyoushouldchoose,though—deloadorrest?Irecommendthatyoustartwithadeload,becausemostpeoplefindthey

don’tneedthatmuchresttorecoverfromtheirfirsteightweeksoftraining.Lateron,whenyou’reamoreadvancedweightlifterliftingheavierweights,itcanmakemoresensetotaketheoccasionalweekoffinsteadofdeloading.

Here’saquickreminderonhowtodeload:

1. Trainjustthreedaysintheweek.(MostpeoplelikeMonday,Wednesday,andFriday.)

2. Reducetheamountofweightyoulifttoabout50percentofyourlastweek’sweights.

3. Do8to10repsforeachsetofyourthreeworkouts.(Thisisgoingtofeelveryeasy.)Thatsaid,ifyou’refeelingworndown,thengoaheadandtaketheweekoff.

Andifyouwanttogettheabsolutemostoutoftherestweek,usethetimeyou’dnormallyspendinthegymtogetsomeextrasleep,asthisworkswondersforrecovery.Eitherthatorusethetimeforotherinterestingactivities

Notonlydoesthishelpyoubalanceyoursociallifewithyournewfoundhobby,italsokeepsyoufromgettingbored,broodingaboutfood,orfrettingaboutyourbody.

Also,asfarasyourdietgoes,youdon’thavetomakeanychangesregardlessofwhetheryou’redeloadingtoresting.Ifyou’recutting,you’lljustlosealittlelessfatthisweek(butalleviatesomeofthestressonyourbody),andifyou’remaintainingorleanbulking,thedifferencesinlong-termfatgainwillbe

negligible.Youmayfinditmoreenjoyabletoreduceyourdailycaloriesbyabout10

percentifyou’releanbulking,though,simplytotakeabreakfromeatingsomuchfood.Feelfreetodothatifthat’sthecase.

Alright,that’sitfornow!Onceyou’vefinishedthedeloadorrestweek,you’rereadytostartPhase2!

Phase2Weeks10–17

CongratulationsoncompletingPhase1,andwelcometoPhase2!Bynow,youshouldbecomfortablewiththekeyexercisesoftheprogram

andacquaintedwiththeweightsyoucanhandle,andyoushouldalsobeseeingclearimprovementsinhowyourclothesfitandhowyoulookinthemirror.

Fun,right?:-)BeforeyoustartPhase2,pleasedomakesureyou’vetakenyourdeloador

restweek.Iknowit’skindofboringandcanfeellikeawasteoftime,butit’simportant,becauseithelpsensureyoudon’trunintoanysymptomsrelatedtoovertraining.(I’vebeenthere,andtrustme,it’sveryannoying.)Onthefollowingpages,you'llfindyournexteightweeksofworkouts.Asbefore,choosethesplitthatbestsuitsyourgoalsandcircumstances,andstickwithituntilyou'vecompletedthissecondphase.

Beforeyoustartthefirstworkout,let’sdoaquickexercisetohelpyougetevenmoreoutofthissecondphasethanthefirst.

Takeafewminutestoreflectonthefollowingquestions,andifyouhavealottosay,jotitdownsoyoucaneasilyreferbacktoit.

Whatarethreethingsinyourdietand/ortrainingthatwentparticularlywelloverthelasteightweeks?Why?What’sonethingyoucouldhavedonebetter?Why?What'sonethingyoucandotomakeyournextphaseevenbetterthanthelast?Okay,let’sgettoit!Keepupthegoodwork,andseeyousoon!

Phase24-DaySplit

Followthesedailyroutineswhenworkingout4daysaweek,andmaintain

for8weeks.DAY1:PUSH,ARMS&CALVES3SetsofInclineDumbbellBenchPress3SetsofFlatBarbellBenchPress3

SetsofFlatDumbbellBenchPressOptional:3SetsofDips(ChestVariation)3SetsofStandingCalfRaise

3SetsofSeatedCalfRaise

DAY2:PULL,BUTT,ARMS&ABS3SetsofBarbellDeadlift3SetsofBulgarianSplitSquat3SetsofOne-Arm

DumbbellRow

3SetsofFrontLatPulldown

Optional:3SetsofSeatedCableRowAbsCircuitDAY3:PUSH&CALVES3SetsofSeatedorStandingBarbellMilitaryPress

3SetsofSideLateralRaise

3SetsofSeatedRearDeltRaiseOptional:3SetsofFrontRaise3SetsofLegPressCalfRaise3SetsofDonkeyCalfRaise(orLegPressCalfRaise)

DAY4:LEGS,BUTT&ABS3SetsofBarbellSquat3SetsofBarbellLunge

3SetsofFrontSquat

3SetsofBarbellorDumbbellHipThrustAbsCircuit

Phase2Done!GoodWork!Andjustlikethat,Phase2isdone!Goodwork!ThatmeansnewPRs,moreinchesshed(orgainedifyou’releanbulking!),

andasexierandsexieryoustaringbackinthemirroreveryday.Thisalsocallsforaspecialcelebration.Iwantyoutotreatyourselftoanice

reward.Acheatmealthatyou’vebeenhankeringfor,maybe?:-)Andwhatexactlyarewecelebrating,youask?We’recelebratingthefactthatyou’vemadeitpastthethirdmonth,which

forsomeoddreasoniswheresomanypeoplegiveupontheirfitnessjourneys.Youdidn’t,though,whichmeansyou’reawesome.

We’realsocelebratingthefactthatbynow,yourdailytrainingandeatingregimenareprobablystartingtofeellikeanessentialpartofyourlife,andpeopleareprobablystartingtonoticeit.

Ifithasn’tbegunalready,getreadytobeasked,“Wow,areyouworkingout?”byprettymucheveryoneyouknow.They’llprobablystartaskingyouforadvice,too!

BeforeyouripintoPhase3,remembertotakeyourdeloadorrestweektoboostyourrecoveryandprepareyourbodyforthenextcoupleofmonths.

Enjoythelow-intensityweek,andcarryon!

Phase3Weeks19–26

CongratulationsoncompletingPhase2,andwelcometoPhase3!I’mreallyexcitedforyou,becauseguesswhat?You’vemadeitthroughthe

hardestpart—thefirstcoupleofmonths.Iwouldn’tgoasfarassaying,“It’salldownhillfromhere,”butit’scertainly

easiertokeepshowingupnowthatyou’vefirmlyestablishedthehabit.Iftheyaren’talready,yournewdietandexerciseroutineswillbecomeyournewdefault—yournewlifestyle.Andthat’stheultimategoal—long-termsustainability.

So,let’stalkPhase3.Onthefollowingpages,you'llfindyournexteightweeksofworkouts.As

before,choosethesplitthatbestsuitsyourgoalsandcircumstances,andstickwithituntilyou'vecompletedthissecondphase.

Thisnextphaseisabittougherthanthelast,butI’mnotgoingtoaskyoutodoanythingyoucan’tdo.

Youshouldbefeelingfreshafteryourdeloadorrest,sohitthesenextworkoutswiththesameintensityanddeterminationthathasgottenyouthisfar,andgetreadytosetsomenewPRs!

Justlikelasttime,let’stakeamomenttoreflectonhowthelastnineweekswentbeforeforgingahead.

Reflectonthefollowingquestions,andifyouhavealottosay,jotitdownsoyoucaneasilyreferbacktoit.

Whatarethreethingsinyourdietand/ortrainingthatwentparticularlywelloverthelasteightweeks?Why?What’sonethingyoucouldhavedonebetter?Why?What'sonethingyoucandotomakeyournextphaseevenbetterthanthelast?Done?Perfect.Tothegymwiththee!:-)

Phase3Done!GoodWork!

Putaforkinit—Phase3isdone!You’rethatmuchclosertothebodyyoureallywant,andbynow,yourhard

workispayingsomeseriousdividends.Justlookatyourpicturesandmeasurements!

(YouAREtakingthem,right?Ifnot,getstartednow!It’snottoolate!)Thenextphaseisgoingtobeabittougherthanthelast,butyou’reuptoit.Asyou’llsee,I’mchangingtheorderoftheexercisesabitsoyoucanexperienceallthemajorcompoundexercisesfirstinyourworkouts,whenyou’refreshest.

(Thisisagreatwaytospeedupprogressonanygivenexercise,bytheway.)So,beforeyoumarchofftosetnewPRsinPhase4,enjoyyourmuch-deservedweekofR&R(deloadorrest).

Tally-ho!

Phase4Weeks28–35

CongratulationsoncompletingPhase3,andwelcometoPhase4!Canyoubelieveyou’vereachedthehalfwaypointintheprogram?Thatyou

cannowsayyou’vebeenonpointwithyourdietandexerciseforsixstraightmonths?

Prettycool,right?cheersHere’stosixmore!:-)Ihavesomemoregoodnews,too:

You’venowintroducedyourbodytoandperformedalltheprogram’smajorexercises,whicharethehardesttolearn.Fromhere,therewillbesomenewmovements,butgettingcomfortablewiththebig,compoundliftsisamajormilestone,sogreatjob!

Allyouhavetodonowiscontinueshowinguptoputinthework,andkeepfollowingyourmealplan,andyourbodycompositionwillcontinuetogetbetterandbetter.It’snotgoingtorespondaswellasitdidwhenyoufirststarted,mindyou(“newbiegains”arereal!),butyouwillenjoyslowandsteadyincreasesinyourwhole-bodystrengthandmuscledefinition,whichisthenameofthegame.

Youmayhavealsonoticedbynowthatyouprogressfasteronsomeexercisesthanothers.Thisiscompletelynormal,andnothingtoworryabout.Weallhavegeneticstrengthsandweaknesses,andsolongasyoupushyourselftogetstrongeroneveryexerciseyoudo,yourbodywilldevelopjustfine.

(Andifyou’reworriedaboutpotentiallydevelopingmuscleimbalances,tapheretoreadanarticleIwroteonthis.)So,onthefollowingpages,you'llfindyournexteightweeksofworkouts.Asbefore,choosethesplitthatbestsuitsyourgoalsandcircumstances,andstickwithituntilyou'vecompletedthissecondphase.

Beforeyougetstarted,though,let’sreflectonthelastphase.Answerthefollowingquestions,andifyouhavealottosay,jotitdownso

youcaneasilyreferbacktoit.Whatarethreethingsinyourdietand/ortrainingthatwentparticularlywelloverthelasteightweeks?Why?What’sonethingyoucouldhavedonebetter?Why?What'sonethingyoucandotomakeyournextphaseevenbetterthanthe

last?That’sitfornow.Onwardandupward!

Phase45-DaySplit

Followthesedailyroutineswhenworkingout5daysaweek,andmaintain

for8weeks.DAY1:CHEST&CALVES3SetsofFlatBarbellBenchPress3SetsofFlatDumbbellBenchPress3

SetsofInclineDumbbellBenchPressOptional:3SetsofInclineBarbellBenchPress3SetsofStandingCalfRaise

3SetsofSeatedCalfRaise

DAY2:BACK&BUTT&ABS3SetsofBarbellDeadlift3SetsofBarbellDeadlift

3SetsofBarbellRow

Optional:3SetsofWide-GripPull-uporChin-up3SetsofBarbellorDumbbellHipThrustAbsCircuit

DAY3:SHOULDERS&CALVES3SetsofSeatedorStandingBarbellMilitaryPress3SetsofArnold

DumbbellPress

3SetsofSideLateralRaise

3SetsofBarbellRearDeltRow3SetsofLegPressCalfRaise3SetsofDonkeyCalfRaise(orLegPressCalfRaise)DAY4:ARMS&ABS

3SetsofE-ZBarCurl3SetsofSeatedTricepsPress

3SetsofAlternatingDumbbellCurl

3SetsofDips(TricepsVersion)AbsCircuitDAY5:LEGS&BUTT3SetsofBarbellSquat3SetsofFrontSquat

3SetsofLegPress

3SetsofLegCurl(SeatedorLying)3SetsofGlute/ButtBlaster

Phase44-DaySplit

Followthesedailyroutineswhenworkingout4daysaweek,andmaintain

for8weeks.DAY1:PUSH,ARMS&CALVES3SetsofFlatBarbellBenchPress3SetsofFlatDumbbellBenchPress3

SetsofInclineDumbbellBenchPressOptional:3SetsofInclineBarbellBenchPress3SetsofStandingCalfRaise

3SetsofSeatedCalfRaise

DAY2:PULL,BUTT,ARMS&ABS3SetsofBarbellDeadlift3SetsofBarbellDeadlift

3SetsofBarbellRow

Optional:3SetsofWide-GripPull-UpsorChin-Ups3SetsofBarbellorDumbbellHipThrustAbsCircuit

DAY3:PUSH&CALVES3SetsofSeatedorStandingBarbellMilitaryPress3SetsofArnold

DumbbellPress

3SetsofSideLateralRaise

3SetsofBarbellRearDeltRow3SetsofLegPressCalfRaise3SetsofDonkeyCalfRaise(orLegPressCalfRaise)DAY4:LEGS,BUTT&ABS

3SetsofBarbellSquat3SetsofFrontSquat

3SetsofLegPress

3SetsofGlute/ButtBlasterAbsCircuit

Phase4Done!GoodWork!Lookatyou!Onaroll!Asthemeatheadssay,therearenobrakesonthisgainstrain.;-)Seriously,

though,hatsoff—you’redoinggreatwork.Manypeoplecan’tsticktoanythingformorethansixmonths,muchlessa

challengingdietandexerciseplan.Yethereyouare.Furthermore,hereyouaredespitethespeedbumpsyou’veundoubtedlyhit

alongtheway—low-energydays,schedulekerfluffles,sickness,sleeplessnights,the“fuckery”oflife,asIliketocallit.

Youdidn’tletanyofthatstopyou,whichprovesbeyondashadowofadoubtthatyou’reinittowinitandhavewhatittakes.

Asalways,it’stimeforthecalmbeforethenextstorm—thedeloadorrestweek.Traininghardismorefun,buttrytoenjoyit.:-)

Keepupthegoodwork!

Phase5Weeks37–44

Andjustlikethat,Phase4isawrap!Iknowyoudon’tneedanycongratulationsatthispoint,butIwanttogive

youahigh-fiveanywaybecauseyou’veinvestedalotoftimeandsweatintothisjourney,andI’mproudofyou.:-)

Nomatterhowmuchyoumaybeenjoyingyourworkouts,you’veprobablynoticedthatithasgottenmuchmoredifficulttoincreasetheweightonyourexercises.Thisisverynormal.Mostpeoplecanprogresslikeclockworkforthefirstsixtoninemonths,butthenthegamechangesandimprovementsarehardertocomeby.

Theprimaryreasonforthisisyourbodyishyper-responsivetoweightliftingwhenyoufirststart,soyou’reabletomoveaheadinleapsandbounds.Intime,though,thisresponsivenessdeclinesandthusprogressslows.

Thefitnessgameislikeanythingelse.Thebetteryougetatit,theharderitistocontinuegettingbetter.

Don’tbediscouragedbythis,though.Youhaveallthetoolsyouneedtonotonlycontinueprogressinginyourtraining,buttoultimatelygetthebodyyoureallywant.Youjusthavetokeepusingthesetools.

So,onthefollowingpages,you'llfindyournexteightweeksofworkouts.Asbefore,choosethesplitthatbestsuitsyourgoalsandcircumstances,andstickwithituntilyou'vecompletedthissecondphase.

Asusual,let’sreflectonthelastphasebeforemovingon.Answerthefollowingquestions,andifyouhavealottosay,jotitdownso

youcaneasilyreferbacktoit.Whatarethreethingsinyourdietand/ortrainingthatwentparticularlywelloverthelasteightweeks?Why?What’sonethingyoucouldhavedonebetter?Why?What'sonethingyoucandotomakeyournextphaseevenbetterthanthelast?Havefun,andI’llseenyouontheotherendofthisnextsprint!

Phase5Done!GoodWork!

Doyouseethatinthedistance?Thehuge,shinyobjectfullofangelsandchocolatecoins?Whatisthat?Oh,that’sright,it’sthetrophyyou’regoingtogetwhenyoufinishthenext

andfinalphaseofthisprogram!Whenyoucanproudlysaythatyou’veinvestedanentireyearintoyour

health,fitness,andwell-being!Idon’tknowaboutyou,butIcan’twaituntilyoucrossthatfinishline.:-)

That’snotallwehavetobeexcitedabout,either.Bynow,yourstrengthshouldbeouttheroofincomparisontowhereyou

started,andyoushouldhavearealideaofjusthowgoodyoucanlookinthemirrorwithabitofknow-howandelbowgrease.

Feelsgood,doesn’tit?Thebestpartisthatitwilljustkeepgettingbetterandbetter.Foralongtimetocome.

You’rejustacouplemonthsawayfromfinishingtheYearOneChallengeforWomen,sosavoryournextdeloadorrestweek,andcomeflyingoutofthegatesintoyourfinallap.

Phase6Weeks46–53

Thisisit.You’vereachedthefinalphaseoftheThinnerLeanerStrongerYearOne

ChallengeforWomen.Thatmeansyou’veaccomplishedwhatmanywomenonlydreamof.You’ve

workedyourbuttofffortenmonthsnow,andyouhaveawholenewbodytoshowforit.

You’vegainedabunchofleanmuscle,lostabunchofunwantedfat,andareprobablyfarstrongernowthaneverbefore.Ibetfamilyandfriendswhohaven’tseenyouinawhilecan’tbelievetheireyes!

Andyouknowwhat?You’rejustgettingstarted.Youhavealotmorefunaheadofyou.Infact,youliterallyhavetherestofyourlifetosculptandmoldyourbodyintowhateveryouwantittobe.

So,onthefollowingpages,you'llfindyournexteightweeksofworkouts.Andonceyou’vecompletedthem,you’llhavecompletedyourveryfirstyearofThinnerLeanerStrongertraining.Baskinthatforaminute.:-)Asbefore,choosethesplitthatbestsuitsyourgoalsandcircumstances,andstickwithituntilyou'vecompletedthissecondphase.

Answerthefollowingquestions,andifyouhavealottosay,jotitdownsoyoucaneasilyreferbacktoit.

Whatarethreethingsinyourdietand/ortrainingthatwentparticularlywelloverthelasteightweeks?Why?What’sonethingyoucouldhavedonebetter?Why?What'sonethingyoucandotomakeyournextphaseevenbetterthanthelast?Okay,areyounowreadytogetinthegymandpicksomeheavystuffupand

putitdown!?Excited!?Let’sgo!

Congratulations!Wow.Canyoubelieveit’sbeenawholeyear?You’vedoneit.Youhuffedandpuffed,grinnedandgrimaced,andsweat

andsworeyourwaythroughoverahundredworkouts,andlookatwhatyouhavetoshowforit.

Seriously,golook.Lookinggood!:-)What’sevencooleristhisisonlythebeginningforthebothofus.Ifyou’renottherealready,you’rewellonyourwaytoyourbestbodyever,

andevenbetter,youknowexactlywheretogofromhere.Youjustkeepeatingrightandtrainingharduntilyou’veaccomplishedtheresultsyouwant.

Atthispoint,it’sjustamatteroftime.Asfarasthespecificsgo,youhavetwoclearoptionsatthispoint:

1. Youcanrepeatthischallenge.Manywomenchoosetodothis,becausetheyenjoytheworkouts,they’rehappywiththeirresults,andthey’vecontinuedtomakegoodprogress.Ifthat’syou,thenthere’snothingwrongwithstartingoverfromPhase1.

2. Youcanexperimentwithotherworkoutroutines.Ontheotherhand,manywomenalsowanttotryotherworkoutroutineforvariousreasons—toworkonspecificbodypartsmore,toincreasethedifficultyoftheirworkouts,ortosimplymixthingsupanddosomethingdifferent.Theseareallperfectlyvalidreasonstotryotherprograms,andifyou’dlikesomehelpchoosingwhat’snext,youcanfindanumberofeffective,science-basedworkoutstochoosefromonmywebsites.VisitthefollowingURLstocheckthemout:www.muscleforlife.com/category/workoutsandwww.legionathletics.com/category/workouts.Formypart,Iwanttobetherewithyouasyoucontinueyourjourney,soif

youhaven’talready,pleasedoreachouttomeandshareyourstoryandresultssofar.

Thebestwaytoreachmeisemail,andmyemailaddressismike@muscleforlife.com.I’dalsolovetofeatureyouasasuccessstoryonmywebsiteifyou’reinterested!

Wecanalsoconnectonsocialmedia:Facebook:www.facebook.com/muscleforlifefitness

Twitter:@muscleforlifeInstagram:@muscleforlifefitnessSo,thanksagainforallyoursupport,ahugekudosonfinishingtheprogram,

andIhopetohearfromyousoon!

WouldYouDoMeaFavor?Thankyouforreadingmybook.Ihopeyou’reabletousewhatI’vewritten

tolook,feel,andlivebetterthanyoueverhavebefore.Ihaveasmallfavortoask.WouldyoumindtakingaminutetowriteablurbonBarnes&Nobleabout

thisbook?Icheckallmyreviews,andIlovetogetfeedback.(That’stherealpayformywork—knowingthatI’mhelpingpeople.)⇒TapheretoleaveareviewonBarnes&NobleThanksagain!

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BiggerLeanerStronger

TheSimpleScienceofBuildingtheUltimateMaleBody

ThinnerLeanerStronger

TheSimpleScienceofBuildingtheUltimateFemaleBody

BeyondBiggerLeanerStronger

TheAdvancedGuidetoBuildingMuscle,StayingLean,andGettingStrong

CardioSucksTheSimpleScienceofLosingFatFast...NotMuscle

AwakeningYourInnerGenius

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