GREEK GOD
KILLER
POWERBUILDING PROGRAM
PIERSON MEIER
E L B A T
Health and Legal
C A L O R I E
E D U C A T I O N
Maintenance Calories
B U L K I N G
Bulking tips
M A S S
G A I N E R
R E C I P E
for da skinnybois
C U T T I N G
How to cut
S U P P L E M E N T S
Homemade pre workout recipe
P R O G R A M
I N S T R U C T I O N S
What to know before starting
R A T E
O F
P E R C I E V E D
E X H A U S T I O N
How to use RPE
H O W
T O
P E R F O R M
E X E R C I S E S
Form and exercise links
B E F O R E
S T A R T I N G
Alternate lifts
W O R K O U T
P R O G R A M
Online link to program
CONTENTS
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4
5
7
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11
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15
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18
D I S C L A I M E R
Health & Legal
DIsclaimer
Thank you for purchasing this book from Piersonfit. Here
are some important things for you to know.
The author of this book, Pierson Meier, is not a medical doctor
or registered dietician. This book provides general information
related to fitness, training, diet, and nutrition. The contents are
intended for your personal use and for informational purposes
only.
Nothing contained in this book should be considered as medical
advice, diagnosis, or treatment. You should always consult with a
physician, or other health or medical professional, before starting
any fitness or training program or any diet or nutrition regime,
especially if you are pregnant, have any pre-existing health
conditions, or are not healthy enough to start one.
You are responsible for monitoring your own health and fitness.
Piersonfit is not responsible for any injuries or adverse
health effects caused by your training or fitness program, or your
diet or nutrition regime.
BASIC CALORIE
EDUCATION
CALORIE COUNTING
Maintenance - Calorie amount is equal to your energy
expenditure, bodyweight stays the same
Surplus - Calorie amount exceeds your energy expenditure,
bodyweight will increase
Deficit - Calorie amount is lower than your energy expenditure,
bodyweight will decrease
GETTING STARTED
FIND YOUR MAINTENANCE CALORIES
My approach is a week-long process that helps you estimate your maintenance calorie
amount. This step can be negated if you would prefer to use an online calculator but I
prefer to start here so it nets you some experience with counting calories.
STEPS TO FOLLOW
1. Download a calorie counting app, I recommend
MyFitnessPal
2.Weigh yourself on an empty stomach in the morning,
keep this number handy
3.Track your calories for a single day, then maintain this
amount for the next 6 days
4. Weigh yourself again on an empty stomach the
following morning
If you gained weight, you are in a surplus.
If you lost weight, you are in a deficit.
If you stayed the same weight, you are at maintenance.
Once you find your maintance you can increase or decrease
calories to gain or lose weight.
BULKING
Like I said this program will yield the greatest results if you are in a
caloric surplus and gaining weight, especially if you consider
yourself to be on the skinnier side.
If you think you eat a lot, but are not gaining weight you are simply
not eating enough. All of us who have gained weight have learned
this the hard way. If you eat 3000 calories a day and do not gain
weight, you need to increase it to 3500. Download the app
Myfitnesspal to get a rough estimate as to how many calories you
should be eating.
Dirty bulking is easy, and bulking off of healthy foods is hard,
especially if you have a job or in school. My best advice is to eat
as much healthy things that you like, but it is okay to drink that
mass gainer shake if it helps you get your calories over the
maintenance threshold. DO NOT only eat chips and soda all day.
You will feel like crap, especially during your workouts.
Start weighing yourself everyday, and make sure every week you
are gaining some kind of weight even if minimal. Start waking up
earlier, as it will help you get more meals in throughout the day.
Start drinking lots of water with your meals. It will help you force
down food, past the point when you are full.
Also if you gain too much weight, and notice the fat gain is a little
excessive, you can slow things down to prevent some fat gain.
BULKING
CONTINUED
The slower you bulk, the less fat you will put on. If you gain 10 lbs
in 2 weeks you cannot expect it to all be muscle. The more
calories you eat above your caloric maintenance, the faster you
will gain weight.
For most people start in a 500 calorie surplus, and see how much
weight you have gained at the end of the week. If you like what
you see, then continue to do that amount. You can increase the
surplus of calories to gain more, or decrease it to gain less. The
most important part is that you are gaining weight.
Bulking takes some serious dedication especially if you are
naturally skinny. The key to seeing results is being super
consistent. Eating 4000 calories one day and 2000 the next day is
not going to work. Eat a lot, and do it EVERYDAY.
Some of my favorite foods to eat/drink are milk, all kinds of meat,
various rices, various pastas and lots of eggs and muffins. Find
foods that you like that are moderately healthy and eat lots of it.
Last thing that is very important!! Make sure you are getting an
adequate amount of protein in your diet. Around 1 gram of protein
per lb of your weight. If I weigh 220lbs, I would aim between 200240 grams of protein per day.
SECRET MASS
GAINER SHAKE
WARNING: This mass gainer shake is to be used by those trying
to gain weight and can not seem to eat enough throughout the
day. Real food is always the better option, but sometimes it just is
not realistic. This shake can also be used if you had a bad day of
eating and you know you did not eat quite enough. Personally, I
would drink this after I finished all my meals at the end of the day
as this will leave you feeling full and not wanting to eat anything
else. If you want to be healthy as possible do not add the ice
cream.
MASS GAINER
ingredients
2 cups whole milk
2 tablespoons peanut butter
1 .5 scoop protein powder
1/2 cup of oats
method
Ice cream or ice
Pre blend oats to avoid
clumps. Then add all in a
blender and blend.
Cutting
You can still run this program with great results if you are trying to
lose weight. Though if you are still a teenager and not obese, I
recommend to stay away from cutting. While you can add muscle
during a cut, it is significantly harder than if you are in a surplus or
eating at maintenance calories.
Once again losing weight is going to be all about eating less
calories then you burn. If you are not losing weight but believe you
are in a calorie deficit then you aren't.
You cannot get away with eating a ton of junk food like you can in
a bulk. Eating "unhealthy" food packed with calories will make this
process much harder and make you feel hungrier. Download an
app called myfitnesspal if you want to track your calories.
Myfitnesspal is not always the best with telling you how many
calories you need to lose weight, but it is a good reference and
tool to track calories. If Myfitnesspal tells you to eat 2000 calories
and that seems a little low then aim for 2500 cals and at the end of
the week see if you lost any weight.
Find low calorie foods to eat that fill you up. You can still indulge
yourself and have a cheat meal every once in awhile, but for the
most part try to stick to your diet. On the next page I will have
some tips and tricks that can help you cut.
CUTTING
CONTINUED
1. Up Your Water Intake
While water does make your body look a bit more ‘bloated’, it has so many benefits that
you need to seriously up your intake in order to succeed during a cut.
For starters, water helps starve off hunger. Having a few glasses with a smaller meal
will fill you up and allow you to get by without feeling pangs despite less calories.
The additional hydration will also help give you energy during workouts, so you’ll be
able to push a little harder and ultimately burn more calories.
Thirdly, drinking water as opposed to soft drinks means you won’t be adding empty
calories to your already restricted calorie limit. Essentially, water is a ‘free’ drink
whereas soda or sugary drinks will cost you precious calories that can be consumed as
meals.
2. Cook Your Own Meals
Most bodybuilders become familiar with their kitchens as a matter of necessity.
Whether you can quickly master taste or not, cooking your own food means you know
everything going into it. During a cut, where excess salt or sugar in ready meals and
takeaways can hinder weight loss, bringing your own food to work will eliminate any
risky meal choices.
3. Avoid Catastrophising Cheat Meals
Due to the hard nature of eating at a caloric deficit, there will be a point where even the
most seasoned bodybuilder will ‘fall off the wagon’ and have an over-the-top cheat meal
or cheat during the week.
If this happens, the key is to not delve into what psychologists call catastrophising, or
thinking the worst. Just because you cheated on your cut, don’t tell yourself, “Okay I’ll
get back to my diet tomorrow / 3 days from now / next week.” This kind of thinking will
mean repeated cheat meals until you get back on track. Forgive yourself for the mistake
and then get back on your cutting diet.
4. Increase Your Calorie Deficit With Cardio
When cutting, you’ll have already worked out what your calorie level is and be eating at
a deficit in order to lose weight. By performing hard cardio, you’ll heighten your
metabolic rate and burn even more calories. This means that you’ll lose weight faster
and can also make up for days where you’ve over-eaten and need to burn extra.
CUTTING
CONTINUED
5. Drink Caffeine – In Moderation
Caffeine helps to increase alertness and improves concentration. This helps you to
focus on your cut. Caffeine has also been scientifically studied to help speed up a
person's metabolic rate helping them burn more calories. However, it is recommended
not to exceed a daily intake of 400mg of caffeine from all sources.
6. Cut Down On Cooking Oil
When you’re cooking your meals, you might be adding calories without realising it.
Cooking oil is very high in trans fats, and there are many who lather it into their pan and
on their food without ever counting the calories they add. Cut down on the amount you
use each time you hit the kitchen.
7. Maintain Protein And Fibre Intake
Of all the macronutrients, protein is most important for cutting. While it will be carbs you
miss the most, when cutting down calories, protein is important to build muscle which
boosts your metabolism. Therefore, you’ll need to keep up your protein intake. Products
such as Whey Protein allows you to consume a greater intake of protein without
overdoing the calories, they are also available in tasty flavours that can curb any sweet
cravings too.
Fibre is another important food group. Eating raw vegetables helps you to mix up your
diet and provides a great way to snack without adding many calories.
8. Be Ready To Deal With Hunger
In order to get properly shredded, you’re going to feel hungry. Your cut will test your
patience and your endurance as you’ll begin feeling hungry when you’re bored and at
random parts of the day.
Don’t be tempted to cheat on your diet with mindless snacking or eat more than you
should.
At the end of the day, you’re cutting by your own free will in order to look exceptional,
so keep that goal in mind at all times and build the mental fortitude a bodybuilder needs
to succeed.
SUPPLEMENTS
01
CREATINE MONOHYDRATE
02
PROTEIN POWDER
03
DAILY MULTI VITAMIN
04
PRE WORKOUT
THESE SUPPLEMENTS ARE
BY NO MEANS NECESSARY,
BUT CAN HELP YOU ALONG
YOUR FITNESS JOURNEY
AND ARE PROVEN TO BE
100% SAFE.CHEAPEST
OPTION IS TO LOOK ON
AMAZON.
PS.
I AM CURRENTLY UNDERWAY AND DEVLOPING MY
OWN SUPPLEMENT COMPANY. SO I ENCOURAGE YOU
TO STAY UPDATED ON MY INSTA WHEN I ANNOUNCE
MY COMPANY, AS IT WILL ONLY HAVE THE BEST
PRODUCTS. IM ENTRUSTING YOU GUYS TO KEEP THIS
A SECRET.
PREWORKOUT
RECIPE
Click on the ingredients to take
you to the direct link where I buy
01
L citrulline (buy 2, 1 KG bags)
02
Beta alanine ( buy 1, 1KG Bag)
03
Betaine (buy 1, 1KG Bag)
04
Agmatine Sulfate (1, 250 Gram bag)
05
L Tyrosine (1, 500 Gram Bag)
06
Caffeine Pills
PREWORKOUT
Continued
MIX ALL INGREDIENTS IN A HUGEEEE
BUCKET, MAKE SURE ITS MIXED WELL!
NO FLAVORING IS NEEDED, IT WILL
TASTE SOUR!, ADD MIO OR SOME
FLAVORED POWDER IF U WANT A
BETTER TASTE
START AT A LOWER DOSAGE IF UR NOT
USED TO BETA ALANINE, IT WILL GIVE
U THAT ITCHY SKIN FEELING AT THIS
DOSAGE
TOTAL COST WILL BE $170, FOR 332
SERVINGS, 51 CENTS PER SERVING
GO IN WITH A FRIEND IF U WANT TO
SAVE MONEY. OR BUY HALF THE SIZE
OF THE BAGS I RECCOMENDED
DO YOUR RESEARCH ON THESE
SUPPLEMENTS BEFORE TO KNOW
EXACTLY WHAT THEY WILL DO
1 SERVING IS 14.25 GRAMS/ SHOULD BE 2 LEVELED
TABLESPOONS, CAN TAKE LOWER DOSAGE IF IT
WORKS FOR YOU
IN ONE DOSAGE YOU WILL HAVE 6G OF
CITRULLINE, BETA ALANINE 3G, BETAINE 3G,
TYROSINE 1.5 G, AGMATINE SULFATE .75 G, WAY
MORE THAN YOUR AVERAGE PREWORKOUT AT
ATLEAST HALF THE COST PER SERVING
INSTRUCTIONS
FOR PROGRAM
The most important thing for this program is that you put in the effort and
train insane. Obviously if you feel sick or injured in any way please do not
push as hard as it is very important to stay healthy.
Bulking or a slight bulk on this program is the best way to get the most out
of it, as it is loaded with some decent volume so a caloric surplus will help
you recover and grow faster. I will include a small section on how to bulk
properly. You can also use this program while being in a calorie deficit as it
will helo you to maintain strength and muscle.
Progressive overload should always try to be implemented when possible.
Try to increase the weight you do each week, but it is okay if it is simply not
possible. If you put in the work the results will still show.
How hard should you train? Should you train to failure every set?
Personally I like to train hard every set, but that does not mean to failure
every single set. My style of training is that my first couple sets of an
exercise will be lighter as I focus on time under tension and really
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contracting the muscle. Note that lighter does not mean easier! When I go
lighter, I will go slower and get a big range of motion to really feel the burn.
Once I get to my second to last set and last set I will go heavier and faster
and train to failure. Note that this only applies to accessory exercises as the
compound lifts will use RPE.
WANDER
ARE LOST
Rest times should be between 45 to 120 seconds. No need to set a timer.
Rest until you feel you are able to complete the next set with maximum
effort.
Rate of Perceived
Exhaustion (RPE)
Since this program is a powerbuilding program I will utilize RPE on all of the
compound lifts. Compound lifts are bench, squat and deadlifts. Compound
lifts will always be the first exercise of the workout and I will provide
alternate lifts in the program if you can not bench, squat or deadlift.
What is RPE and how to utilize it
The scale above provides an explanation to RPE and will be used for
your compound lifts. Do not stress if you accidentally over or
undershoot your RPE number. For example if you have a set of 5 on
squat at RPE 10, that means you should be able to get 5 reps and if
you attempt a 6th you will not be able to get it. RPE 9 means you
should have 1 rep in the tank if you put in max effort.
HOW TO PERFORM
EXERCISES
I will include links embedded into the exercise down below to a youtube video
demonstrating how to perform the exercise. No need to watch if you know how to
perform the exercise.
LEG EXERCISES
Barbell Squat
Leg Press
Hack Squat
Leg Extensions
Single Leg Extensions
Dumbell Split Squats
Smith Machine Calf Raises
Dumbell RDL'S
Seated Leg Curls
Lying Leg Curls
CHEST EXERCISES
TRICEP EXERCISES
Barbell Bench Press
Rope Pushdowns
Flat Dumbell Bench
Overhead Rope Extensions
Incline Dumbell Bench
Skull Crushers
Cable Flys Upper
Overhead Dumbell Extension
Cable Flys Lower
Single Overhead Dumbell Extension
Incline Smith Machine Bench
Cable Kickbacks
Close Grip Bench
SHOULDER EXERCISES
BACK EXERCISES
BICEP EXERCISES
Dumbell Shoulder Press
Barbell Shoulder Press
Dumbell Lateral Raise
Leaning Away Lateral Raises
Conventional Deadlift
Sumo Deadlift
Lat Pulldowns
Dumbell Shrugs
Barbell Rows
Lat Cable Pullovers
Seated Cable Rows
T Bar Rows
Seated Incline Curls
Spider Curls
High Cable Curls
Machine Preacher Curls
Barbell Curls
Dumbell Curls
Hammer Curls
Rope Cable Curls
WHAT TO KNOW
BEFORE
STARTING
The amount of volume is designed for more intermediate/
advanced lifters. If that is not the case I highly recommend cutting
out some exercises at least until you can handle the sheer volume.
The workouts vary in time but should be around 90 minutes long.
Run this program for the full 12 weeks, but you can re-run the
program as long as you wish.
Hope you guys enjoy the program and stay safe.
Alternate lifts if you can not
Squat: Do Barbell Hip Thrusts or Leg Press
Bench: Do Flat Dumbell Bench
Deadlift: Do Weighted Pullups or Bent Over Rows
Online Link to
Program
I have provided an online link to the program. Below is a link to an
online google sheet. The easiest way to save is through a
computer. With this sheet you can click "FILE" then "SAVE AS
COPY" and this will give you your own online, editable copy. Once
you save your own copy you can download the google sheets app
and open and edit from your phone. I know sharing of the program
will happen, and I can not prevent that, but please engage with my
content as it helps me grow and if you do share with your friends
just please get them and yourself to follow all my socials. Youtube,
Instagram and Tiktok.
Click here for the
link.
@PIERSONMEIER
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@PIERSONMEIER
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@PIERSONFIT
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PIERSON MEIER