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,[email protected]’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!
OtherBooksbyMichaelMatthews
TheShreddedChef
125RecipesforBuildingMuscle,GettingLean,andStayingHealthy
BiggerLeanerStronger
TheSimpleScienceofBuildingtheUltimateMaleBody
ThinnerLeanerStronger
TheSimpleScienceofBuildingtheUltimateFemaleBody
BeyondBiggerLeanerStronger
TheAdvancedGuidetoBuildingMuscle,StayingLean,andGettingStrong
CardioSucksTheSimpleScienceofLosingFatFast...NotMuscle
AwakeningYourInnerGenius
TheKnowYourBillofRightsBook