C O R Y
G R E G O R Y
3030 TRAINER
C O R Y G R E G O R Y
3030 TRAINER
PG 1
C O R Y
G R E G O R Y
3030 TRAINER
INTRODUCTION BY CORY GREGORY
MUSCLEPHARM® CO-FOUNDER
You want to look your best on Spring Break? Well, I want 30 days from you.
30 DAYS TO GET IN INCREDIBLE SHAPE.
30 DAYS TO RAMP UP YOUR TRAINING.
30 DAYS TO REACH THE GOAL
In 30 days you’re going to be able to turn some heads, no matter where your
Spring Break takes you. Believe me, I remember those days. 30 days is all I’m
asking. One month to turn those pipe dreams into reality. 1 month of tunnel
vision and then one of the most memorable weeks of your life.
It’s not too much to ask. I know it. Deep down, you know it. It’s 30 days of
clean eating, supplementation and balls-to-the-wall training. Embrace the
challenge, welcome the grind and prepare for what’s to come. In 30 days,
you’ll be impressed. Let’s get after it.
TRAINING
Each of these workouts can be done in 30 minutes, but you may see 30
minutes and think you’re in for a cakewalk. That’s where you would be sorely
mistaken, emphasis on sore. These are high-intensity, wear-you-out, sendyou-crawling-back-to-your-dorm room, 30-Minute killers. Nothing about these
will be easy, but did you expect anything less from the
Certified Squat-Everyday-Maniac?
I’ve pulled out a lot of my favorite tricks to send your body into overdrive. I’ve
got 100-rep work, supersets, tri-sets, quad sets, giant sets, prison workouts,
high-intensity cardio, sprints, circuits and any other gem I can think of. The
goal was to make you work as hard as you can for 30 minutes with as little
rest as possible. Believe me, you’ll be cursing me for 30 minutes. But in 30
days, you’ll be thanking me.
OVERVIEW:
30 Days, 30 Workouts, 30 minutes. Step it up and go like crazy for 30 days!
For rest periods, Take a quick drink of water and then back to work.
WORKOUT SCHEDULE: This plan consists of six workouts per week for five
weeks: Monday through Friday and then again on Sunday.
SUPPLEMENTATION
The supplementation on this program is very straightforward. We’re not
going to break the bank with a massive stack, but rather we will rely on
convenience, cost and efficiency.
If we’re trying to get lean, a fat-burner is certainly necessary. You’ll need a
safe, effective product that delivers results on a strong diet, which we’ve
got set up for you. This is where MP Shred Matrix™ and MP Carnitine Core™
come into play. The other crucial supplement is MP Combat Crunch™, which
the most convenient healthy snack you’ll find. Plus, it tastes as good as any
candy bar out there, curing any cravings you’ll have over the next 30 days
and beyond.
Finally, forget about having to map out a schedule for this stack. It’s simple
as that gym class you snuck into your schedule for an easy A. Just take MP
Shred Matrix™ and MP Carnitine Core™ in the morning and before lunch, as
well as one MP Combat Crunch™ per day. Mission complete!
PG 1
C O R Y
G R E G O R Y
3030 TRAINER
MON
OLD SCHOOL MONDAY - CHEST AND BACK
WORKOUT
REPS
TRI-SET
Incline Barbell Bench Press
or Incline Dumbbell
Seated or Dumbbell Row
Weighted Crunches
GIANT SET
Flat Bench Flyes
Lat Pull-Downs
Push-Ups
Ab Wheels
JUMP ROPE SPRINTS
5 SETS
8-12 Reps
WEDNESDAY
TUE
TERRIBLE TUESDAYS - LEGS
SQUAT
WALKING LUNGES
AB THICKNESS TRI-SET
Toes to Bar
Ab Wheels
Weighted Crunch
WAKE YOUR ASS UP WEDNESDAY
BODYWEIGHT CIRCUIT
Jump Rope
Pull-ups
Push-ups
Bench Dips
Crunches
8-12 Reps
20 Reps
3 SETS
15 Reps
15 Reps
15 Reps
15 Reps
1 SET x 10 Minutes
100 Reps
NOTES
10 Seconds On
10 Seconds Off
Use 135 lbs weight,
Divide into as many
sets as needed
10 Minutes
3-5 SETS
10 Reps
10 Reps
20 Reps
8 SETS
2 Minutes
5-10 Reps
15-20 Reps
10-15 Reps
15-20 Reps
MusclePharm™ recommends that you consult with your physician before beginning any exercise program. Participants should be in good physical condition and be able to participate in the exercise.
By following this plan, you understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you
understand and agree that you do so at your own risk. You understand and agree that you are voluntarily participating in these activities and you assume any and all risk of injury to yourself.
PG 2
C O R Y
G R E G O R Y
3030 TRAINER
THURSDAY
SHOULDER TORTURE THURSDAY - SHOULDERS
WORKOUT
REP RANGES
RUN
SHOULDER TORTURE CIRCUIT
Dumbbell Military Press
Jump Rope
Arnold Press
Jump Rope
Lateral Raise
Jump Rope
Front Raise
Jump Rope
Rear Delt Flyes
Jump Rope
Dumbbell Shrugs
Jump Rope
WHAT MF FRIDAY - ARMS
100-REP EXPLOSION
Barbell Curls
1 Mile
2 SETS
50 Reps
1 Minute
50 Reps
1 Minute
50 Reps
1 Minute
50 Reps
1 Minute
50 Reps
1 Minute
50 Reps
1 Minute
100 Reps
Just use empty barbell
Bench Dips
FRIDAY
INCLINE DUMBBELL CURLS
PUSHDOWNS
EZ-BAR CURL
NOTES
Do not set the bar down or
get off the bench until 100
Reps are completed
100 Reps
3 SETS X 6-8 Reps,
5 Second Twist, 4 More Reps
20 Reps
3 SETS
* 28 Method:
7 Regular Reps
28 Method*
7 Slow Reps
7 Half-Reps from the bottom
7 Half-Reps from the top
SATURDAY
BODYWEIGHT SKULLCRUSHERS
AB WHEELS
SUNDAY SWEAT
Exercise Bike
3 SETS Til Failure
50x
12 Minutes
Alternate:
1 minute: High Intensity
1 minute: Low Intensity
Step-mill/Stair Stepper
8 Minutes
Alternate:
1 minute: High Intensity
1 minute: Low Intensity
Treadmill Walk
10 Minutes
High Incline
MusclePharm™ recommends that you consult with your physician before beginning any exercise program. Participants should be in good physical condition and be able to participate in the exercise.
By following this plan, you understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you
understand and agree that you do so at your own risk. You understand and agree that you are voluntarily participating in these activities and you assume any and all risk of injury to yourself.
PG 3
C O R Y
G R E G O R Y
3030 TRAINER
NUTRITION
Like we said in the Supplementation section, this part of the plan is all about efficiency and simplicity.
I’m giving you a plan that is straightforward, cost-effective and incredibly easy to follow.
WAKE-UP
SHRED MATRIX
Take 1 Serving with 8 ounces of water
30-45 mins before breakfast
CARNITINE CORE
Take 1 Serving before Training
POST-WORKOUT / BREAKFAST
3 WHOLE EGGS
PRE-WORKOUT / SNACK
30 minutes BEFORE LUNCH
SHRED MATRIX
Take 1 Serving with 8 ounces
of water 30-45 mins before snack.
* Drink a minimum of 1 gallon of water
per day while on Shred Matrix.
CARNITINE CORE
Take 1 Serving with snack
MIXED NUTS
LUNCH
6-8 OZ. OF MEAT
WITH GREEN VEGGIES
SNACK
1 COMBAT CRUNCH BAR
DINNER
6-8 OZ. OF MEAT
WITH GREEN VEGGIES
BEFORE BED
1 SERVING OF LOW-CARB OR A
SINGLE-DIGIT SUGAR YOGURT
Limit alcohol consumption and cheat meals to one
day per week during the 30 day training period
PG 4
C O R Y
G R E G O R Y
3030 TRAINER
NUTRITION BUDGET ESTIMATE
Below, you will find an estimated total cost for all of the food and
supplements required for the entire 30 day training period.
Keep in mind, all suggested supplements are available for
purchase at CampusProtein.com
FOOD FOR 30 DAYS
EGGS
8 DOZEN
$16.00
1 CAN 30-40 oz
$13.00
BEEF
10 LBS
$40.00
CHICKEN BREAST
10LBS
$30.00
GROUND TURKEY
10LBS
$20.00
30 PACKS
$12.00
MIXED NUTS
LOW-CAL
YOGURTS
SUPPLEMENTS FOR 30 DAYS
30/30 STACK
Includes:
1 Bottle Shred - 120 Caps
1 Bottle Carnitine
2 Boxes of MP Combat
Crunch Bars
$93.99
TOTAL FOR 30 DAYS
FOOD + STACK
$224.99
$44.99 PER WEEK
*All prices are estimates.
Actual prices may vary per grocer.
PG 5
C O R Y
G R E G O R Y
3030 TRAINER
V01.3 20150214
PG 6