PHASE 1
DiEt + trAining SEriES
gEt SWOLEDiEt + trAining gUiDE
Laron LandryPro Football suPerstar
gEt SWOLE + TRAINING GUIDE
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
FOOD LiSt
MEAtS:
• Chicken•Mackerel• Salmon• Tuna• LeanBeef• Jerky• Turkey• LunchMeatHam• LunchMeatRoastBeef• Eggs
VEgEtAbLES:
• Asparagus• BambooShoots• BeanSprouts• BeetGreens• BokChoyGreens• Broccoli• Cabbage• Cauliflower• Celery• Chards• Chicory• CollardGreens• Cucumber• Endive• Escarole• Garlic
CArbOHYDrAtES:
• BrownRice• SweetPotato• Quinoa•Oatmeal•WholeWheatBread• EzekielBread•WholeWheatSpaghetti• Yams• Barley• RyeBread• PumpernickelBread
FAtS:
• Avocado• Almonds• Cashews•OliveOil•WholeOrganicButter•Walnuts• KidneyBeans• BlackBeans• BrazilNuts
FrUitS:
• Apples• Strawberries• Papaya• Pears• FreshPrunes•Orange•Grapefruit• Kiwi• Peaches
COnDiMEntS + SEASOningS:
• SpicyMustard• HotSauce• CrushedRedPepper•Mrs.DashOriginalBlend•Mrs.DashFiestaLime•Mrs.DashExtraSpicy•Mrs.DashTomatoBasilGarlic•Mrs.DashLemonPepper
• Kale• Kohlrabi• Lettuces•Mushrooms•MustardGreens• Parsley• Radishes• SaladGreens• Sauerkraut• SpinachStringBeans• SummerSquashes• TurnipGreens•Watercress• YellowSquash• ZucchiniSquash
gEt SWOLE + TRAINING GUIDE
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
PHASE 1: WEEKS 1–4
EX. tiME: 10:00am
Mid-Morning
SUPPLEMEnt:
COMBAT POWDER®:2scoops*Takewith8-12oz.ofwater& 2oz.ofheavywhippingcream.
FOOD:
NoFood
EX. tiME: 7:00am
WakeUp
SUPPLEMEnt:
RE-CON®:1/2scoop*Takewith8-12oz.ofwater.
ARMOR-V™:6capsules*Takewith8-12oz.ofwater.
FOOD:
• 3wholeeggs• 1/4cupoatmeal• 1cupoffruit
EX. tiME: 1:00pm
Lunch
SUPPLEMEnt:
NoSupplement
FOOD:
Choose From Food List:Meat: 8oz.Carbohydrate: 1/2cup
Ex: 8oz.oftunaandmediumsweetpotato
gEt SWOLE + TRAINING GUIDE
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
PHASE 1: WEEKS 1–4
EX. tiME: 7:00pm
Dinner
SUPPLEMEnt:
NoSupplement
FOOD:
Choose From Food List:Meat: 8oz.Carbohydrate: 2cupsVegetables:2cups
Ex: 8oz.oftuna,mediumsweetpotato,2cupsofbroccoli
EX. tiME: 4:00pm
Mid-Evening
SUPPLEMEnt:
COMBAT POWDER®:2scoops*Takewith8-12oz.ofwater& 2oz.ofheavywhippingcream.
FOOD:
NoFood
EX. tiME: 10:00pm
Pre-Sleep
SUPPLEMEnt:
COMBAT POWDER®:2scoops*Takewith8-12oz.ofwater& 2oz.ofheavywhippingcream.
Z-CORE PM™:1capsule
FOOD:
NoFood
gEt SWOLE + TRAINING GUIDE
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
PHASE 1: WEEKS 1–4
SUPPLEMEntS: PRE-WORKOUT
ASSAULT™1scoopwith8-12oz.ofwater20-30minutesbeforeworkout.
SUPPLEMEntS: POST-WORKOUT
RE-CON®1/2scoopwith8-12oz.ofwaterimmediatelyafterworkout.
BCAA 3:1:2™6capsuleswith8-12oz.ofwaterimmediatelyafterworkout.
CREATINE3scoopswith8-12oz.ofwaterimmediatelyafterworkout.
MOnDAY: CHEST + BACK
*Asupersetisaback-to-backgroupingofyoursets,alternating,withnorestin-between.
EXErCiSE SEt/rEPS trAining tiP
SuperSet
WideGripPull-Ups 5xfailure
FlatBench 5x12
SuperSet
InclineDumbbells 5x12
SeatedRow 5x12
SuperSet
WideGripPull-Ups 5xfailure
ChestFly 5x12
SingleDumbbellPull-OverAcrossBench 6x12
tUESDAY: LEGS + ABS
*Asupersetisaback-to-backgroupingofyoursets,alternating,withnorestin-between.
EXErCiSE SEt/rEPS trAining tiP
SuperSet
Squats 5x12
LegPress 5x12
SuperSet
StiffLegDeadLift 5x12
HamstringCurl 5x12
SuperSet
BarbellLunges 5x12
WeightedCalfRaises 5x12
AbWheel 50
gEt SWOLE + TRAINING GUIDE
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
PHASE 1: WEEKS 1–4
WEDnESDAY: ARMS
*Asupersetisaback-to-backgroupingofyoursets,alternating,withnorestin-between.
EXErCiSE SEt/rEPS trAining tiP
SuperSet
ArnoldCheatCurls—StraightBar 6x8
InclineFrenchPress 6x8
SuperSet
InclineAlternatingDumbbellCurls 5x6,5-secondtwist,then4more
StraightBarPush-Downs 5x20,20x1/4rep
SuperSet
BenchDips 5xfailure
PreacherCurlMachine 5x30
tHUrSDAY: SHOULDERS + ABS
*Asupersetisaback-to-backgroupingofyoursets,alternating,withnorestin-between.
EXErCiSE SEt/rEPS trAining tiP
SuperSet
MilitaryPress—Bar 5x12
UprightRows 5x12
SuperSet
LateralRaises 5x12
FullFrontals 5x12
AbWheel 1x100
FriDAY + SAtUrDAY + SUnDAY: REST + RECOVER
* InPhase1,youwilltake3fulldaysoffandfocusonrecovery.Growthoccurswhenyouarenotinthegym.
rECOVErY:• 1/2scoopofRE-CON®with8-12oz.ofwateruponwakingup• TakeARMOR-V™withbreakfast• 1/2scoopofRE-CON®with8-12oz.ofwateratlunch• BCAA3:1:2™andZ-COREPM™priortobed
*ThiswillhelpyoumaintainyourintensityintrainingonMonday.
DiEt + trAining SEriES
gEt SWOLEDiEt + trAining gUiDE
Laron LandryPro Football suPerstar
PHASE 2
gEt SWOLE + TRAINING GUIDE
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
PHASE 2: WEEKS 5-8
EX. tiME: 10:00am
Mid-Morning
SUPPLEMEnt:
COMBAT POWDER®:2scoops*Takewith8-12oz.ofwater& 2oz.ofheavywhippingcream.
FOOD:
2oz.ofnutsofchoiceand1cupoffruit
EX. tiME: 7:00am
WakeUp
SUPPLEMEnt:
RE-CON®:1/2scoop*Takewith8-12oz.ofwater.
ARMOR-V™:6capsules*Takewith8-12oz.ofwater.
FOOD:
Choose One of the Following:Option 1) 3wholeeggs,1/4cupoatmeal,
1cupoffruitOption 2) 2eggwhites,1cupoffruit,
1/4cupofyogurtOption 3) 2stripsoforganicturkeybacon,
1cupoffruit,1/4cupofyogurt
EX. tiME: 1:00pm
Lunch
SUPPLEMEnt:
NoSupplement
FOOD:
Choose From Food List:Meat: 10oz.Carbohydrate:1/2cup
Ex: 10oz.oftunaandmediumsweetpotato
gEt SWOLE + TRAINING GUIDE
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
EX. tiME: 7:00pm
Dinner
SUPPLEMEnt:
NoSupplement
FOOD:
Choose From Food List:Meat: 8oz.Carbohydrate: 2cupsVegetables:2cups
Ex: 10oz.oftuna,mediumsweetpotato,2cupsofbroccoli
EX. tiME: 4:00pm
Mid-Evening
SUPPLEMEnt:
COMBAT POWDER®:2scoops*Takewith8-12oz.ofwater& 1oz.ofheavywhippingcream.
FOOD:
1cupoffruit
EX. tiME: 10:00pm
Pre-Sleep
SUPPLEMEnt:
COMBAT POWDER®:2scoops*Takewith8-12oz.ofwater& 1oz.ofheavywhippingcream.
Z-CORE PM™:1capsule
FOOD:
1cupoffruit
PHASE 2: WEEKS 5-8
gEt SWOLE + TRAINING GUIDE
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
SUPPLEMEntS: PRE-WORKOUT
ASSAULT™1scoopwith8-12oz.ofwater20-30minutesbeforeworkout.
SUPPLEMEntS: POST-WORKOUT
RE-CON®1/2scoopwith8-12oz.ofwaterimmediatelyafterworkout.
BCAA 3:1:2™6capsuleswith8-12oz.ofwaterimmediatelyafterworkout.
CREATINE3scoopswith8-12oz.ofwaterimmediatelyafterworkout.
MOnDAY: CHEST + BACK
EXErCiSE SEt/rEPS trAining tiP
UnderGripPull-ups 4xfailure
InclineBenchPress 12,10,8,6
SeatedRow 12,10,8,8,8
FlatBench 5x5
WideGripPulldowns 15,12,10
Chestflywith4countstretchatbottom 5x5
tUESDAY: LEGS
EXErCiSE SEt/rEPS trAining tiP
Squats 20,15,12,10,8
LegPress 20,15,12,10,8
LegExtension 25,20,15,10
HamstringCurl 20,15,10,5
CalfRaises 25,20,25,20
PHASE 2: WEEKS 5-8
gEt SWOLE + TRAINING GUIDE
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
WEDnESDAY: ARMS
*Agiantsetisaback-to-backgroupingofmultipleexerciseswithnorestin-betweenexercises.
EXErCiSE SEt/rEPS trAining tiP
Larry Scott giant
DumbbellPreacherCurl 5x10:5fullreps,5halfreps Dumbbellsfirstset,straightbarsecondset,reversecurlthirdset
StraightBarPreacherCurl 5x10:5fullreps,5halfreps
ReversePreacherCurl 5x10:5fullreps,5halfreps
BicepCurlMachine 5x30
Close-GripbarbellBenchPress 5x5
TricepRopePushdown 4x40reps:20fullreps,20partialreps
BenchDips 5xfailure
StraightbarPushdowns 4x40:20fullreps,20partialreps
tHUrSDAY: SHOULDERS + ABS
EXErCiSE SEt/rEPS trAining tiP
MilitaryPress—Bar 15,12,10
MilitaryPressDumbbells 12,10,8
LateralRaises 20,15,12,10
FullFrontals 5x5
BarbellShrug 5x5 5countatthetopandbottom
Abs 100
FriDAY + SAtUrDAY + SUnDAY: REST + RECOVER + CARDIO
* InPhase2,youwilltake3fulldaysofffromliftingandfocusonrecoveryandcardio.
CArDiO:20-30minutesofcardio,applytowhateverequipmentisavailable(ex.stairstepper,jumprope,treadmill,etc.).Alternate1minuteintensethen1minutesteady.
rECOVErY:• 1/2scoopofRE-CON®with8-12oz.ofwateruponwakingup• TakeARMOR-V™withbreakfast• 1/2scoopofRE-CON®with8-12oz.ofwateratlunch• BCAA3:1:2™andZ-COREPM™priortobed
*ThiswillhelpyoumaintainyourintensityintrainingonMonday.
PHASE 2: WEEKS 5-8
DiEt + trAining SEriES
gEt SWOLEDiEt + trAining gUiDE
Laron LandryPro Football suPerstar
PHASE 3
gEt SWOLE + TRAINING GUIDE
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
PHASE 3: WEEKS 9-12
EX. tiME: 10:00am
Mid-Morning
SUPPLEMEnt:
COMBAT POWDER®:2scoops*Takewith8-12oz.ofwater& 2oz.ofheavywhippingcream.
FOOD:
1cupofcottagecheeseand1cupoffruit
EX. tiME: 7:00am
WakeUp
SUPPLEMEnt:
RE-CON®:1/2scoop*Takewith8-12oz.ofwater.
ARMOR-V™:6capsules*Takewith8-12oz.ofwater.
FOOD:
Choose One of the Following:Option 1) 4wholeeggs,2slices
oforganicturkeybaconOption 2) 2wholeeggs,2slicesoforganic
turkeybacon,1cupoffruitOption 3) 2wholeeggs,1cupofcarbs
EX. tiME: 1:00pm
Lunch
SUPPLEMEnt:
NoSupplement
FOOD:
Choose From Food List:Meat: 10oz.Carbohydrate: 2cups
Ex: 10oz.oftunaand2cupsofbroccoli
gEt SWOLE + TRAINING GUIDE
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
EX. tiME: 7:00pm
Dinner
SUPPLEMEnt:
NoSupplement
FOOD:
Choose From Food List:Meat: 10oz.Carbohydrate: 2cupsVegetables:2cups
Ex: 10oz.oftuna,mediumsweetpotato,2cupsofbroccoli
EX. tiME: 4:00pm
Mid-Evening
SUPPLEMEnt:
COMBAT POWDER®:2scoops*Takewith8-12oz.ofwater& 1oz.ofheavywhippingcream.
FOOD:
NoFood
EX. tiME: 10:00pm
Pre-Sleep
SUPPLEMEnt:
COMBAT POWDER®:2scoops*Takewith8-12oz.ofwater& 1oz.ofheavywhippingcream.
Z-CORE PM™:1capsule
FOOD:
1cupoffruit
PHASE 3: WEEKS 9-12
gEt SWOLE + TRAINING GUIDE
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
SUPPLEMEntS: PRE-WORKOUT
ASSAULT™1scoopwith8-12oz.ofwater20-30minutesbeforeworkout.
SUPPLEMEntS: POST-WORKOUT
RE-CON®1/2scoopwith8-12oz.ofwaterimmediatelyafterworkout.
BCAA 3:1:2™6capsuleswith8-12oz.ofwaterimmediatelyafterworkout.
CREATINE3scoopswith8-12oz.ofwaterimmediatelyafterworkout.
MOnDAY: CHEST + BACK
*Atri-setisaback-to-back-to-backgroupingofyoursets,alternating,withnorestin-between.Doingall3exercisesoncethroughisaset.
EXErCiSE SEt/rEPS trAining tiP
tri-Set
DumbbellPress 4x12
InclineDumbbellPress 4x12
DumbbellFly 4x12
tri-Set
FlatBench 4x12
CableCrossover 4x15
InclineDumbbellFly 4x12
tri-Set
Pull-Ups 4x15
DumbbellPull-Overs 4x15
SeatedRows 4x15
tri-Set
Pull-Downs 4x15
T-BarRow 4x15
StiffArmCableCrossover 4x15
tUESDAY: LEGS
*Atri-setisaback-to-back-to-backgroupingofyoursets,alternating,withnorestin-between.Doingall3exercisesoncethroughisaset.
EXErCiSE SEt/rEPS trAining tiP
tri-Set
Squats 3x15
LegPress 3x15
LegExtension 3x15
tri-Set
StiffLegDeadlift 3x15
HamstringCurls 3x15
WalkingLunges 3minutes
PHASE 3: WEEKS 9-12
gEt SWOLE + TRAINING GUIDE
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
WEDnESDAY: ARMS
*Atri-setisaback-to-back-to-backgroupingofyoursets,alternating,withnorestin-between.Doingall3exercisesoncethroughisaset.
EXErCiSE SEt/rEPS trAining tiP
tri-Set
PreacherCurls 4x15
ForeheadCurls 4x15
HammerCurls 4x15
tri-Set
3-WaySkullCrushers3x20tonose,3x20toforehead,3x20tobehindhead
CloseGripPreacherCurls 3x30
StraightBarPush-Downs 3x30
tHUrSDAY: SHOULDERS + ABS
*Atri-setisaback-to-back-to-backgroupingofyoursets,alternating,withnorestin-between.Doingall3exercisesoncethroughisaset.
EXErCiSE SEt/rEPS trAining tiP
ArnoldPress 4x20
tri-Set
DumbbellMilitaryPress 4x20
LateralRaises 4x20
FrontRaises 4x20
Shrugs 20 2countatthetopandbottom
AbWheel 100
FriDAY + SAtUrDAY + SUnDAY: REST + RECOVER + CARDIO
* InPhase3,youwilltake3fulldaysofffromliftingandfocusonrecoveryandcardio.
CArDiO:20-30minutesofcardio,applytowhateverequipmentisavailable(ex.stairstepper,jumprope,treadmill,etc.).Alternate1minuteintenseand1minutesteady.
rECOVErY:• 1/2scoopofRE-CON®with8-12oz.ofwateruponwakingup• TakeARMOR-V™withbreakfast• 1/2scoopofRE-CON®with8-12oz.ofwateratlunch• BCAA3:1:2™andZ-COREPM™priortobe
*ThiswillhelpyoumaintainyourintensityintrainingonMonday.
PHASE 3: WEEKS 9-12
DiEt + trAining SEriES
gEt SWOLEDiEt + trAining gUiDE
Laron LandryPro Football suPerstar
PHASE 4
gEt SWOLE + TRAINING GUIDE
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
PHASE 4: WEEKS 13-16
EX. tiME: 10:00am
Mid-Morning
SUPPLEMEnt:
No Supplement
FOOD:
1cupof1%cottagecheese
EX. tiME: 7:00am
Breakfast
SUPPLEMEnt:
ARMOR-V™:3capsules*Takewith8-12oz.ofwater.
FOOD:
• 5Eggwhites• 1/2cupofcarbs• 1/2cupoffruit
EX. tiME: 6:30am
WakeUp
SUPPLEMEnt:
BCAA 3:1:2™:6-8capsules*Takewith8-12oz.ofwater.
SHRED MATRIX™:2-3capsules*Takewith8-12oz.ofwater.
FOOD:
NoFood
gEt SWOLE + TRAINING GUIDE
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
EX. tiME: 4:00pm
Mid-Evening
SUPPLEMEnt:
NoSupplement
FOOD:
Fat: 1cup
EX. tiME: 12:30pm
30MinutesBeforeLunch
SUPPLEMEnt:
SHRED MATRIX®:2-3capsules*Takewith8-12oz.ofwater.
FOOD:
NoFood
PHASE 4: WEEKS 13-16
EX. tiME: 1:00pm
Lunch
SUPPLEMEnt:
ARMOR-V™:3capsules* Takewith8-12oz.ofwater
FOOD:
Meat: 8oz.Vegetables: 2cups
*CookinOliveOil
gEt SWOLE + TRAINING GUIDE
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
EX. tiME: 7:00pm
Dinner
SUPPLEMEnt:
NoSupplement
FOOD:
Meat: 8oz.Vegetables:2cups
*CookinOliveOil
EX. tiME: 10:00pm
30-45MinutesBeforeBed
SUPPLEMEnt:
COMBAT POWDER®:2scoops*Takewith8-12oz.ofwater
Z-CORE PM™:1capsule
RE-CON®:1/2Scoop*Takewith8-12oz.ofwater
FOOD:
NoFood
Off days on Sundays are truly an off day. Stay on top of your supplement regimen; however, instead of 5 meals, eat only 3 meals. Stay away from fried foods, fructose corn syrup and processed carbohydrates, but don’t stay away from carbohydrates completely. Trust in the plan and your body will adjust within the first couple weekends.
gEt SWOLE + TRAINING GUIDE
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
SUPPLEMEntS: PRE-WORKOUT
ASSAULT™1scoopwith8-12oz.ofwater20-30minutesbeforeworkout.
PHASE 4 iS DiFFErEnt tHAn ALL OtHEr PHASES: you get to picK ONE OF THE TWO eXerciSeS LiSteD For eacH Day.
SUPPLEMEntS: POST-WORKOUT
RE-CON®1/2scoopwith8-12oz.ofwaterimmediatelyafterworkout.
BCAA 3:1:2™6capsuleswith8-12oz.ofwaterimmediatelyafterworkout.
CREATINE3scoopswith8-12oz.ofwaterimmediatelyafterworkout.
MOnDAY: CHEST + BACK (WORKOUT #1)
*Asupersetisaback-to-backgroupingofyoursets,alternating,withnorestin-between.Doingasetofeachexerciseoncethroughisaset.
EXErCiSE SEt/rEPS trAining tiP
SuperSet
Wide-GripChin-Ups 5x15
FlatBench 5x12 Slow,usea3countdownandup
SuperSet
Under-GripChin-Ups 5x12
InclineBarbellPress 5x12 Slow,usea3countdownandup
tri-Set
ChestFly 4x15
Dips 4x12
Alternate on of the following:• DumbbellPull-Over• CableCrossover• HammerStrengthMachine
3-5x15
Abs, chose one of the following:•WeightedCrunch• AbWheel• KneelingAbCrunch
100
MOnDAY: CHEST + BACK (WORKOUT #2)
*Asupersetisaback-to-backgroupingofyoursets,alternating,withnorestin-between.Doingasetofeachexerciseoncethroughisaset.
EXErCiSE SEt/rEPS trAining tiP
SuperSet
BenchPress 5x12
T-BarRows 5x12
SuperSet
InclineBarbellPress 5x12
Under-GripWeightedChin-Ups 5x12
SuperSet
DumbbellPull-Over 5x12
CableCrossover 5x20
Abs, choose one of the following:•WeightedCrunch• AbWheel• KneelingAbCrunch
100
PHASE 4: WEEKS 13-16
gEt SWOLE + TRAINING GUIDE
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
PHASE 4 iS DiFFErEnt tHAn ALL OtHEr PHASES: you get to picK ONE OF THE TWO eXerciSeS LiSteD For eacH Day.
tUESDAY: ARMS (WORKOUT #1)
*Asupersetisaback-to-backgroupingofyoursets,alternating,withnorestin-between.Doingasetofeachexerciseoncethroughisaset.
EXErCiSE SEt/rEPS trAining tiP
SuperSet
StraightBarCurls 5x15
BenchDips 5x12
SuperSet
InclineCurls 5x8,5counttwistthen4more
BenchDips 5x30
SuperSet
PreacherCurls 5x12
TricepPush-Down 5x20
ForearmCurls 3x20
Abs, choose one of the following:•WeightedCrunch• AbWheel• KneelingAbCrunch
100
tUESDAY: ARMS (WORKOUT #2)
*ArmGauntlet:setup7-8armexercisesanddo15repsforbicepsand20repsfortricepsfor5sets.
EXErCiSE SEt/rEPS trAining tiP
arM gauntLet
TricepPush-Down 20
TricepBandPress-Down 20
StraightBarCurls 15
PreacherCurl 15
SkullCrusher 20
BenchDips 20-30
InclineDumbbellCurls 8,twist5count,thendo4more
Abs, choose one of the following:•WeightedCrunch• AbWheel• KneelingAbCrunch
100
PHASE 4: WEEKS 13-16
gEt SWOLE + TRAINING GUIDE
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
PHASE 4 iS DiFFErEnt tHAn ALL OtHEr PHASES: you get to picK ONE OF THE TWO eXerciSeS LiSteD For eacH Day.
WEDnESDAY: LEGS (WORKOUT #1)
EXErCiSE SEt/rEPS trAining tiP
Squat 12x12
LegExtensions 10x12
HamstringCurls 10x10 Heavyaspossible
SeatedCalfMachine 28method,2-3sets
StandingCalfMachine 28method,2-3sets
Abs, choose one of the following:•WeightedCrunch• AbWheel• KneelingAbCrunch
100
WEDnESDAY: LEGS (WORKOUT #2)
*Asupersetisaback-to-backgroupingofyoursets,alternating,withnorestin-between.Doingasetofeachexerciseoncethroughisaset.
EXErCiSE SEt/rEPS trAining tiP
HeavyDeepSquats 8x8
LegPress 4x20
SuperSet
LegExtensions 4x15
HamstringCurl 4x15
SuperSet
SeatedCalfMachine 28method,2-3sets
StandingCalfMachine 28method,2-3sets
Abs, choose one of the following:•WeightedCrunch• AbWheel• KneelingAbCrunch
100
PHASE 4: WEEKS 13-16
gEt SWOLE + TRAINING GUIDE
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
PHASE 4 iS DiFFErEnt tHAn ALL OtHEr PHASES: you get to picK ONE OF THE TWO eXerciSeS LiSteD For eacH Day.
tHUrSDAY: CHEST + BACK (WORKOUT #1)
*Asupersetisaback-to-backgroupingofyoursets,alternating,withnorestin-between.Doingasetofeachexerciseoncethroughisaset.
EXErCiSE SEt/rEPS trAining tiP
SuperSet
Wide-GripChin-Ups 5x15
FlatBench 5x12 Slow,usea3countdownandup
SuperSet
Under-GripChin-Ups 5x12
InclineBarbellPress 5x12 Slow,usea3countdownandup
tri-Set
ChestFly 4x15
Dips 4x12
Alternate on of the following:• DumbbellPull-Over• CableCrossover• HammerStrengthMachine
3-5x15
Abs, choose one of the following:•WeightedCrunch• AbWheel• KneelingAbCrunch
100
tHUrSDAY: CHEST + BACK (WORKOUT #2)
*Asupersetisaback-to-backgroupingofyoursets,alternating,withnorestin-between.Doingasetofeachexerciseoncethroughisaset.
EXErCiSE SEt/rEPS trAining tiP
SuperSet
BenchPress 5x12
T-BarRows 5x12
SuperSet
InclineBarbellPress 5x12
Under-GripWeightedChin-Ups 5x12
SuperSet
DumbbellPull-Over 5x12
CableCrossover 5x20
Abs, choose one of the following:•WeightedCrunch• AbWheel• KneelingAbCrunch
100
PHASE 4: WEEKS 13-16
gEt SWOLE + TRAINING GUIDE
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
PHASE 4 iS DiFFErEnt tHAn ALL OtHEr PHASES: you get to picK ONE OF THE TWO eXerciSeS LiSteD For eacH Day.
FriDAY: ARMS (WORKOUT #1)
*Asupersetisaback-to-backgroupingofyoursets,alternating,withnorestin-between.Doingasetofeachexerciseoncethroughisaset.
EXErCiSE SEt/rEPS trAining tiP
SuperSet
StraightBarCurls 5x15
BenchDips 5x12
SuperSet
InclineCurls 5x8,5counttwistthen4more
BenchDips 5x30
SuperSet
PreacherCurls 5x12
TricepPush-Down 5x20
ForearmCurls 3x20
Abs, choose one of the following:•WeightedCrunch• AbWheel• KneelingAbCrunch
100
FriDAY: ARMS (WORKOUT #2)
*ArmGauntlet:setup7-8armexercisesanddo15repsforbicepsand20repsfortricepsfor5sets.
EXErCiSE SEt/rEPS trAining tiP
arM gauntLet
TricepPush-Down 20
TricepBandPress-Down 20
StraightBarCurls 15
PreacherCurl 15
SkullCrusher 20
BenchDips 20-30
InclineDumbbellCurls 8,twist5count,thendo4more
Abs, choose one of the following:•WeightedCrunch• AbWheel• KneelingAbCrunch
100
PHASE 4: WEEKS 13-16
gEt SWOLE + TRAINING GUIDE
TO SEE “PROPER FORM” EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
PHASE 4 iS DiFFErEnt tHAn ALL OtHEr PHASES: you get to picK ONE OF THE TWO eXerciSeS LiSteD For eacH Day.
SAtUrDAY: LEGS (WORKOUT #1)
EXErCiSE SEt/rEPS trAining tiP
Squat 12x12
LegExtensions 10x12
HamstringCurls 10x10 Heavyaspossible
SeatedCalfMachine 28method,2-3sets
StandingCalfMachine 28method,2-3sets
Abs, choose one of the following:•WeightedCrunch• AbWheel• KneelingAbCrunch
100
SAtUrDAY: LEGS (WORKOUT #2)
*Asupersetisaback-to-backgroupingofyoursets,alternating,withnorestin-between.Doingasetofeachexerciseoncethroughisaset.
EXErCiSE SEt/rEPS trAining tiP
HeavyDeepSquats 8x8
LegPress 4x20
SuperSet
LegExtension 4x15
HamstringCurl 4x15
SuperSet
SeatedCalfMachine 5x15
StandingCalfMachine 5x15
Abs, choose one of the following:•WeightedCrunch• AbWheel• KneelingAbCrunch
100
SUnDAY: REST + RECOVER
*Usethisdaytorestandrecoverfromtheweek’sworkouts.
PHASE 4: WEEKS 13-16