Become Colossal
Welcome to The Lost Breed’s 1o week muscle building project, “BECOME COLOSSAL”. This unique and
intense program is designed to push you to your limits and help you achieve your fitness goals. Each
week you will be faced with a new set of workouts that will challenge you physically and
mentally. These workouts are intended to help you gain strength and mass as well as provide a
blueprint to success in the gym.
This program will not be easy and will take a great deal of discipline to achieve. There will be days
when you will feel like you are “too sore” to go to the gym, there will be days when the workouts
will seem “too hard” to finish. Those are the days when you will have to decide whether or not you
want to see results. Those are the days where you need to focus more and really take your
dedication to the next level. Whenever you feel yourself hitting a brick wall remember the
reasons why you started this program. Use those reasons as fuel and motivation to keep pushing
forward. Don’t cheat the grind and most importantly, don’t cheat yourself.
Remember, you are not alone in this pursuit of greatness. This is what The Lost Breed is built upon.
We are a group of ambitious individuals on the same journey, striving to become the best versions of
ourselves. We push and motivate each other to grind harder and to never give up. This program is a
registration form, will you complete it? Will you become a member of The Lost Breed?
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1
The Premise
Our 10-week program introduces a style of training that can be applied for both men and women looking to take their
workouts to the next level. This system is built upon the concepts of strength training, volume training and muscle
confusion.
Throughout this program you will be training every body part twice a week.
Monday: Chest & Back - Heavy/Strength training
Tuesday: Shoulders & Arms - Heavy/Strength training
Wednesday: Legs - Heavy/Volume training
Thursday: Back & Chest - Volume/Endurance training
Friday: Arms & Shoulders - Volume/Endurance training
During this program you will be performing, what we call, “progression sets”, these consist of reps that decrease as you
increase the weight you’re performing. You want to strive to increase your weight by at least 5-10 pounds every set. If you
fail to reach that goal number of reps, simply rest the weight for a few seconds and then finish your set.
There are also sets in our program that have the same number of reps but we still are asking you to increase your weight
every set. These are the ones that are really going to challenge you both physically and mentally. However, this is one of
the most effective ways to increase strength.
You will see the word “Drop-set” in our program used frequently, these are CRUCIAL. After you’ve crushed some extremely
heavy weight you want to drop the weight about 10-15 pounds and go to failure. If it says “Double Drop-set” you want to
perform this same format two times back to back.
The goal of any of our workouts is to break down the muscle tissue as much as possible. Traditionally, building muscle is
done by increasing weight and decreasing reps. We definitely believe in this concept, however, this isn’t the only way.
Performing some sets over 20 reps will really put your body to the test. The best part about this program is that it can be
used for almost any scenario; Fat loss, bulking, endurance, strength, or building lean muscle.
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2
Disclaimer
The Lost Breed strongly recommends that you consult with your physician before beginning any exercise
program. You should be in good physical condition and be able to participate in the exercises. If you choose to
follow this program without consulting your physician, you are doing so at your own risk. Adult supervision is
highly recommended for participants below the age of 16. Anyone who is 13 years old or younger should refrain
from weight training.
You should understand that when performing any exercise or participating in an exercise program, there is the
possibility of physical injury. If you engage in this program, you agree that you do so at your own risk. You are
voluntarily participating in these activities, assuming all risk of injury to yourself or others. You are also
agreeing to release and discharge The Lost Breed from any and all claims or causes of action, known or
unknown, arising out of The Lost Breed’s negligence.
This program is licensed for your personal enjoyment only. This eBook may not be resold or given away to other
people. If you would like to share this program with another person, please purchase an additional copy for
each recipient. Thank you for respecting the hard work of the creators.
Find out more about the author and upcoming works online at www.thelostbreed.com or by checking us out on
Instagram @thelostbreed.
Thank you for your purchase and enjoy the workouts!
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3
Sample Diet:
-Aim to eat every 2 1/2 – 3 hours
-Aim to drink one gallon of water per day
-Meals can be moved around according to your schedule
-Seasonings are acceptable
Meal 1 – Breakfast • 8 oz. Level 1 Protein
• 1 cup Level 2 Carbohydrate
• Optional: 1 oz. of Level 2 Protein
Meal 2 – Post Workout Snack (Move anywhere in the day to accommodate training
schedule)
• 2 Scoops Whey Protein w/ water or fat-free mil k
• Level 1 Snack
Meal 3 – Lunch 1 • 8 oz. Level 1 Protein
• 8 oz. Level 1 Carbohydrate
• 1 Cup Level 1 Vegetable
Meal 4 – Lunch 2 • 8 oz. Level 1 Protein
• 8 oz. Level 1 Carbohydrate
• 1 Cup Level 1 Vegetable
Meal 5 – Dinner 1 • 8 oz. Level 1 Protein
• 8 oz. Level 1 Carbohydrate
• 1 Cup Level 1 Vegetable
Meal 6 – Dinner 2 • 8 oz. Level 1 Protein
• 8 oz. Level 1 Carbohydrate -or- 1/2 cup Level 2
Carbohydrate
• 1 Cup Level 1 Vegetable
FOOD OPTIONS
LEVEL 1
PROTEIN
EGG WHITES
(1 WHITE = 1 OZ.)
CHICKEN BREAST
TURKEY (NOT DELI)
GROUND CHICKEN
GROUND TURKEY
SALMON
TUNA (FRESH)
TUNA (CANNED)
TILAPIA
VEAL
CARBOHYDRATE
WHITE RICE
JASMINE RICE
BASMASTI RICE
WHOLE GRAIN PASTA
SWEET POTATO
VEGETABLE
SPINACH
LEAFY GREENS
ASPARAGUS
BELL PEPPERS
BROCCOLI
CAULIFLOWER
SNACK
GREEK YOGURT
BANANA
FRESH BERRIES
(1 CUP)
LOWCAL PROTEIN BAR
Level 2
Protein
Peanut Butter
Almond Butter
Cottage Cheese
Carbohydrate
Oatmeal
Cream of Rice
Ezekiel Bread
Low-Carb Wrap
Vegetable
Carrot
Beet
Romaine
Celery
Snack
Dried Fruit
Fresh Nuts
(not salted)
4
These are a list of recommended supplements we take. Before taking any supplements you
should research them thoroughly to understand their benefits and any possible side effects.
Supplement
Benefits
Preferred brand
BCAA
You can take BCAA’s before, during or after your
BsN- Amino X
workout to help improve exercise performance and BPI- Best BCAA
endurance. BCAA’s also help maximize recovery.
Optimum nutrition- bcaa
Creatine monohydrate
You can take creatine before or after your
workout. Creatine Can increase physical
performance in successive bursts of short-term,
high intensity exercise; it can help improve
strength and power.
Con-Cret
Muscle Pharm
Optimum Nutrition
Whey Protein
You can take whey protein before or after your
workout. This supplement helps build and repair
muscle.
Muscle Pharm- Combat
BsN- Syntha 6
MY Protein- Whey
Multi-Vitamin
Very beneficial for increased health
One a day
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5
TRAINING TIPS
• Each workout should last at least 1hr-1.5 hrs.
• You want to choose weights that allow you to fail
at the suggested reps ranges.
• We always want you to push yourself and for you
to strive for new personal records, however,
never sacrifice form for weight.
• Keep your form safe while performing all
exercises.
• During your training don’t just lift the weight; you
have to connect with it mentally. Really feel the
muscles working and contracting, this will boost
the intensity.
• Your rest times should be just long enough for you
to recover so you can perform the suggested
amount of reps (30-45 seconds)
• For supersets, you rest when set 1 is completely
finished. Push yourself to not rest during
supersets.
6
Become Colossal: Training Calendar
Monday
Chest & Back
Heavy/Strength Training
Tuesday
Shoulders & Arms
Heavy/Strength Training
Wednesday
Legs
Heavy/Volume Training
Thursday
Back & Chest
Volume/Endurance Training
Friday
Arms & Shoulders
Volume/Endurance Training
Saturday
Abs
(Perform abs 3 times a week)
Sunday
(Rest)
(Rest)
**Ab Workouts are shown at the end of the program. Make sure to perform abs
at least 3 times a week after your training is complete!
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7
8
Day 1
Day 2
SHOULDERS & ARMS
REPS & SETS
10,8,6,4,8,10,12 (INCREASING WEIGHT WITH
EACH SET UNTIL YOUR LAST SET)
7 SETS FAILURE
CLEAN AND PRESS
SUPERSET
DUMBBELL CURLS
10,10,8,6,4 (INCREASING WEIGHT WITH EACH
SET)
5 x 12
INCLINE BENCH PRESS
SUPERSET
BENT OVER BARBELL ROW
10,8,6,4,2,15 (INCREASING WEIGHT WITH
EACH SET UNTIL YOUR LAST SET)
12,10,8,6,12,15
10,8,6,4,15 (INCREASING WEIGHT WITH EACH
SET UNTIL YOUR LAST SET)
5 X 10
INCLINE DUMBBELL PRESS
SUPERSET
DUMBBELL SEAL ROW
5 X 10 (INCREASING WEIGHT WITH EACH SET)
SEATED DUMBBELL PRESS
SUPERSET
DUMBBELL HAMMER CURLS
SUPERSET
DUMBBELL KICKBACKS
5 X 12
CABLE CROSSOVER
SUPERSET
WIDE GRIP LAT PULL-DOWN
5 X 15
DUMBBELL LATERAL RAISES
SUPERSET
STRAIGHT BAR CABLE CURLS
SUPERSET
TRICEP ROPE EXTENSIONS
FACE PULLS
SUPERSET
BARBELL CURLS
5 X 12
CHEST & BACK
REPS & SETS
FLAT BENCH PRESS
SUPERSET
WIDE GRIP PULL-UPS
5 X 15 (INCREASING WEIGHT WITH EACH SET)
15,12,10,8,20 (INCREASING WEIGHT WITH
EACH SET UNTIL YOUR LAST SET)
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5 X 10
5 X 12
5 X 12
5 X 12
9
Day 3
Day 4
LEGS
REPS & SETS
LEG EXTENSIONS
SUPERSET
SEATED HAMSTRING CURL
6 X 20
SQUATS
12,10,8,6,4,2,8,12 (INCREASING WEIGHT
WITH EACH SET UNTIL YOUR 6TH SET)
6 X 20
VERTICAL LEG PRESS
5 X 20
LYING HAMSTRING CURL
5 X 8 (HEAVY, EXPLOSIVE REPS)
INCLINE TREADMILL SPRINTS
3 SETS (INCLINE 15, SPEED 6-9, 30 SECOND
SPRINT)
BACK & CHEST
REPS & SETS
T-BAR ROW
SUPERSET
INCLINE BENCH PRESS
5 X 15
SEATED WIDE GRIP CABLE ROW
SUPERSET
FLAT BENCH PRESS
5 X 15
WIDE GRIP PULL-UPS
SUPERSET
INCLINE CHEST MACHINE
5 X FAILURE
BEHIND THE NECK LAT PULL-DOWN
SUPERSET
FLAT DUMBBELL PRESS
4 X 12
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5 X 15
12,10,8,6,15 (INCREASING WEIGHT WITH EACH SET UNTIL
YOUR 4TH SET)
15,12,10,8,8 (INCREASING WEIGHT WITH EACH SET)
12,10,8,8 (INCREASING WEIGHT WITH EACH SET)
10
Day 5
ARMS & SHOULDERS
REPS & SETS
OVERHEAD DUMBBELL EXTENSION
SUPERSET
BARBELL CURL
SUPERSET
SEATED BARBELL MILITARY PRESS
15,12,10,8 (INCREASING WEIGHT WITH EACH SET)
FRONT PLATE RAISE
SUPERSET
INCLINE DUMBBELL CURL
SUPERSET
DUMBBELL SKULL CRUSHERS
4 X 15
LATERAL RAISE
SUPERSET
SPIDER CURLS
SUPERSET
STANDING EZ BAR SKULL CRUSHERS
15,8,15,8
4 X 15
20,15,12,10 (INCREASING WEIGHT WITH EACH SET)
4 X 15
4 X 15
4 X 15
4 X 15
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11
12
Day 1
Day 2
CHEST & BACK
REPS & SETS
FLAT BENCH
SUPERSET
BARBELL ROW
10,8,6,4,6 (INCREASING WEIGHT WITH EACH SET)
DECLINE BENCH
SUPERSET
WIDE GRIP SEATED CABLE ROW
12,10,8,6,15 (INCREASING WEIGHT WITH EACH SET UNTIL
YOUR 4TH SET)
5 X 10 (INCREASING WEIGHT WITH EACH SET)
INCLINE DUMBBELL PRESS
SUPERSET
CLOSE GRIP PULL UPS
10,8,6,4,6 (increasing weight with each set)
5X8
5 SETS FAILURE
SHOULDERS & ARMS
REPS & SETS
SHOULDER PRESS MACHINE
SUPERSET
LATERAL RAISE
12,10,8,6,4 (INCREASING WEIGHT WITH
EACH SET)
5X8
SEATED ARNOLD PRESS
SUPERSET
STRAIGHT BAR CABLE FRONT RAISE
5 X 10 (INCREASING WEIGHT WITH EACH
SET)
5 X 10
REVERSE PEC DECK
SUPERSET
DUMBBELL SHRUGS
12,10,8,8,8 (increasing weight with
each set)
5X8
EZ BAR 21’S
SUPERSET
EZ BAR CABLE TRICEP PUSHDOWN
4 TOTAL SETS
ALTERNATING DUMBBELL CURLS
SUPERSET
TRICEP ROPE EXTENSION
5 X 12 EACH ARM
PREACHER CURL MACHINE
SUPERSET
EZ BAR SKULL CRUSHERS
5 X 10
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4 X 12
5 X 12
5 X 10
13
Day 3
Day 4
LEGS
REPS & SETS
LEG EXTENSIONS
20,10,20 X 4 (COMPLETE THIS AS ONE SET Without any
REST IN BETWEEN, 4 TOTAL SETS)
LYING HAMSTRING CURL
20,10,20 X 4 (COMPLETE THIS AS ONE SET Without any
REST IN BETWEEN, 4 TOTAL SETS)
LEG PRESS
SUPERSET
DUMBBELL STEP-UPS
20,15,12,10, DROP-SET TO FAILURE (INCREASING WEIGHT
WITH EACH SET UNTIL YOUR LAST SET)
5 X 12 (EACH LEG) (COMPLETE 12 REPS ON ONE LEG FIRST,
THEN SWITCH LEGS AND GET ANOTHER 12)
SEATED HAMSTRING CURLS
4 X 20 (INCREASING WEIGHT with EACH SET)
SQUATS
4 X 20 (INCREASING WEIGHT with EACH SET)
SMITH MACHINE STANDING CALF RAISE
4 X 20
BACK & CHEST
REPS & SETS
WIDE GRIP LAT PULL-DOWN
SUPERSET
CLOSE GRIP LAT PULL-DOWN
4 X 15 (INCREASING WEIGHT WITH EACH SET)
INCLINE CHEST PRESS MACHINE
PYRAMID DROP-SET: 4 TOTAL SETS, 10 REPS
EACH (START AT ONE PLATE GET 10, TWO
PLATES GET 10, 3 PLATES GET 10, IF YOU
CAN’T DO THE PLATES USE 25’S)
FLAT BENCH PRESS
SUPERSET
SINGLE ARM DUMBBEL ROW
15,12,10,8,6 (INCREASING WEIGHT WITH
EACH SET)
5 X 10
PEC DECK
SUPERSET
CABLE CROSSOVER
5 X 15
HIGH ROW MACHINE
SUPERSET
CLOSE GRIP CABLE ROW
20,15,12,10. DROP-SET TO FAILURE (INCREASING
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4 x 15 (INCREASING WEIGHT WITH EACH SET)
5 X 15
WEIGHT WITH EACH SET UNTIL YOUR LAST SET)
5 X 15
14
Day 5
ARMS & SHOULDERS
REPS & SETS
ROPE CURLS
SUPERSET
OVERHEAD ROPE EXTENSIONS
4 X 25
LYING CABLE CURLS
SUPERSET
STRAIGHT BAR REVERSE GRIP TRICEP EXTENSION
4 X 20
HIGH PULLEY CABLE CURL
SUPERSET
TRICEP ROPE EXTENSIONS
4 X 20
REVERSE PEC DECK
SUPERSET
BARBELL SHRUGS
4 X 20
SEATED BARBELL MILITARY PRESS
SUPERSET
LATERAL RAISE
SUPERSET
FRONT DUMBBELL RAISE
3 X 25
4 X 25
4 X 20
4 X 20
4 X 20
3 X 25
3 X 25
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15
16
Day 1
Day 2
CHEST & BACK
REPS & SETS
INCLINE BENCH PRESS
12,10,8,6,4,2 (INCREASING WEIGHT WITH EACH
SET)
12,10,8,6,6 (increasing weight with each set)
WIDE GRIP LAT PULL-DOWN
SUPERSET
REVERSE GRIP LAT PULL-DOWN
SUPERSET
CHEST PRESS
WIDE GRIP CABLE ROW
SUPERSET
INCLINE CHEST PRESS MACHINE
FLAT DUMBBELL PRESS
SUPERSET
SEATED ROW MACHINE
12,10,8,6,6 (increasing weight with each set)
5 X 10
12,10,8,8,8 (INCREASING WEIGHT WITH EACH
SET)
12,10,8,8,8 (INCREASING WEIGHT WITH EACH
SET)
12,10,8,8, DROP-SET UNTIL FAILURE (INCREASING
WEIGHT WITH EACH SET UNTIL YOUR LAST SET)
5 X 10
SHOULDERS & ARMS
REPS & SETS
Dumbbell Military Press
Superset
Lateral Raises
Superset
Dumbbell Curls
Preacher Curls
Superset
Plate Raises
Superset
Single Arm Overhead Dumbbell
Extensions
Seated Barbell Military Press
Superset
Rope Cable Curls
Superset
Tricep Rope Extension
Shrug Machine
Superset
Overhead Rope Tricep Extension
12,10,8,6,4 (increasing weight each set)
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5 x 12
5 x 12
5 x 10
5 X 10
5 X 10
12,10,8,6 drop-set until failure (increasing
weight each set until your last set)
12,10,8,8,8 (increasing weight each set)
12,10,8,8,8 (increasing weight each set)
10,10,8,8,6 (increasing weight with each
set)
5 x12
17
Day 3
LEGS
REPS & SETS
Leg Extensions
Superset
Lying Hamstring Curl
Superset
Leg Extensions
Superset
Seated Hamstring Curl
Leg Press
4 x 20
Superset
Hip Abductor Machine
LEG PRESS
SUPERSET
DUMBBELL STEP-UPS
SQUATS
Day 4
4 x 20
4 x 20
4 x 20
5 x 20 (get 20 reps using both legs,
immediately switch to one leg get 15
reps, then the other leg and get 15
reps, this completes one set)
5 x 20
20,15,12,10, drop-set to failure (increasing
weight each set until you get to your last set)
5 x 12 on each leg (complete all 12 reps
on one leg first, then switch)
10,10,10,8,6,4,2,15 (increasing weight
each set until your last set)
BACK & CHEST
REPS & SETS
Flat Bench Press
Superset
Wide Grip Pull-Ups
Incline Dumbbell Press
Superset
Dumbbell Bent Over Row
Chest Press Machine
Superset
Incline Chest Press Machine
Superset
Single Arm Dumbbell Row
Incline Cable Flies
Superset
Close Grip Lat Pull Down
20,15,12,10,8,20 (increasing weight each set
until your last set)
6 x failure
15,12,10,8,20 (increasing weight each set until
your last set)
5 x15
25,20,15,12,10 (increasing weight each set)
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15,12,10,8,8 (increasing weight each set)
5 x12
4 x 20
4 x 20
18
Day 5
ARMS & SHOULDERS
REPS & SETS
Reverse Pec Deck
Superset
Rear Dumbbell Flies
Superset with
EZ Bar 21’s
4 x15
Barbell Shrugs
Superset
Dumbbell Shrugs
Superset with
Straight Bar Pushdowns
4 x 20
Shoulder Press Machine
Superset
Barbell Curl
Superset
Overhead Dumbbell Extension
15,12,10,8, drop-set until failure (increasing weight each set until your last set)
Lateral Raises
4 x 30
4 x15
4 total sets
4 x 20
4 x 15
20,15,12,10, drop-set until failure (increasing weight each set until your last set)
20,15,12,10, (increasing weight with each set)
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19
20
Day 1
Day 2
CHEST & BACK
REPS & SETS
Incline Bench Press
10,8,6,4,2,10 (increasing weight each set until
your last set)
Incline Dumbbell Press
12,10,8,6,15 (increasing weight each set until
your last set)
Flat Dumbbell Press
4 x 8 (increasing weight each set)
Incline Cable Flies
Superset
Smith Machine Bench Press
15,12,10,8 (increasing weight with each set)
Barbell Bent Over Rows
superset
seated Cable Row
12,10,8,15 (increasing weight each set until
your last set)
12,10,8,15 (increasing weight each set until
your last set)
Wide Grip Lat Pull Downs
superset
seated Row machine
4x8
4 x10
4 x10
SHOULDERS & ARMS
REPS & SETS
Lateral Raise Machine
Superset
Shoulder Press Machine
Superset
Reverse Pec Deck
Superset
Smith Machine Military Press
15,12,10,8 (increasing weight each set)
Straight Bar Tricep Pushdown
Superset
Overhead Rope Tricep Extension
Superset
Rope Tricep Extension
Superset
Reverse Grip Straight Bar
Pushdown
12,10,8,15 (increasing weight each set)
Straight Bar Cable Curls
Superset
Preacher Curl Machine
Superset
Lying Straight Bar Cable Curl
Superset
Rope Curls
12,10,8,15 (increasing weight each set)
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4 x10
4 x10
4 x10
12,10,8,15 (increasing weight each set)
12,10,8,15 (increasing weight each set)
12,10,8,15 (increasing weight each set)
12,10,8,15 (increasing weight each set)
12,10,8,15 (increasing weight each set)
12,10,8,15 (increasing weight each set)
21
Day 3
Day 4
LEGS
REPS & SETS
Lying hamstring curl
Superset
Leg extensions
5 x 15,15 (15 moderate, 15 heavy, complete
this for 5 total sets)
5 x 20,20 (20 Moderate, 20, Heavy, complete
this for 5 total sets)
squats
10,10,8,6,4,20 (increasing weight each set
until your last set)
leg press
superset
seated hamstring curl
4 x10 (10 normal, 10 wide, 10 close
(increasing weight each set)
4 X 30
Seated calf machine
5 x 30
BACK & CHEST
REPS & SETS
barbell bent over row
superset
wide grip pull ups
15,12,12,10 (increasing weight each set)
dumbbell seal row
5 x15 (30 seconds rest)
wide grip lat pull down
superset
seated row machine
5 x12 (increasing weight with each set)
lying hammer strength chest press
12,10,8,8,4, drop-set until failure (increasing
weight with each set until your last set)
Incline Dumbbell Press
Superset
Incline Close Grip Dumbbell Press
5 x10 (increasing weight with each set)
Incline Chest Machine
4 x 20
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4 x failure
5 x12 (increasing weight with each set)
5 x12
22
Day 5
ARMS & SHOULDERS
REPS & SETS
Dumbbell hammer curls
Superset
Dumbbell skull crushers
5 x 20 (increasing weight with each set)
single arm preacher curls
superset
Overhead dumbbell press
5 x 8, drop-set on your final set until failure
tricep rope extension
superset
machine tricep extension
superset
rope curls
superset
v-bar cable curs
3 x12, triple drop-set until failure on your last set (drop the weight 3 times and go until
failure for each)
Machine Lateral raise
Superset
Shoulder press machine
Superset
Reverse pec deck
4 x12,12,12 (start at a light weight get 12 reps, increase to a moderate weight get 12 reps,
increase weight again and get another 12 reps, repeat this 4 sets)
Dumbbell front raise
Superset
Dumbbell shrugs
4 x 8 each arm
smith machine military press
4 x12
5 x 20 (increasing weight with each set)
5 x15, drop-set on your final set until failure
same format for all exercises
same format for all exercises
4 x 20,15 (get 20 reps, drop the weight and get another 15 reps)
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23
24
Day 1
Day 2
CHEST & BACK
REPS & SETS
SHOULDERS & ARMS REPS & SETS
Incline Dumbbell press
superset
wide grip lat pull down
4 x10, drop-set to failure (increasing weight with
each set until drop-set)
4 x10, drop-set to failure (increasing weight with
each set until drop-set)
Dumbbell Shoulder Press
Superset
Dumbbell Curls
4 x 8 drop-set to failure (increasing weight with
each set until drop-set)
4 x12 drop-set to failure (increasing weight
with each set until drop-set)
Flat Bench
superset
wide grip cable rows
12,10,8,6,4, drop-set until failure (increasing
weight with each set)
12,10,8,6,4, drop-set until failure (increasing
weight with each set)
Dumbbell Lateral Raises
Superset
EZ Bar Curls
Superset
Shoulder Press Machine
Incline Bench
Superset
Close Grip Lat Pull Downs
12,10,8,6,10, drop-set to failure (increasing
weight with each set until drop-set)
12,10,8,6,10, drop-set to failure (increasing
weight with each set until drop-set)
12,10,8,8 drop-set to failure (increasing weight
with each set until drop-set)
12,10,8,8 drop-set to failure (increasing weight
with each set until drop-set)
12,10,8,8 drop-set to failure (increasing weight
with each set until drop-set)
4 x12 (increasing weight with each set)
Chest Press Machine
Superset
Close Grip Machine Row
12,10,8,10,12, drop-set to failure (increasing
weight with each set until drop-set)
12,10,8,10,12, drop-set to failure (increasing
weight with each set until drop-set)
Rope Pushdowns
Superset
Overhead Rope Extensions
Superset
Wide Grip Barbell Shrugs
Superset
Plate Raises
Dumbbell Skull Crushers
Superset
Dumbbell Hammer Curls
8,10,12,12 drop-set to failure (increasing weight
with each set until drop-set)
8,10,12,12 drop-set to failure (increasing weight
with each set until drop-set)
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4 x12 (increasing weight with each set)
4 x12 (increasing weight with each set)
4 x12 (moderate weight)
25
Day 3
LEGS
Reps & sets
Stiff Leg Deadlifts
Superset
Leg Extensions
5 x15
Lying Hamstring Curls
Superset
Leg Press
5 x15, triple drop-set on your last set
(drop the weight 3 times and go until
failure)
20,15,12,10,15 (increasing weight with
each set until your last set)
20,15,12,10,15 (increasing weight with
each set until your last set)
squats
12,10,8,6,4,20 (increasing weight with
each set until your last set)
Seated Hamstring Curls
Superset
Dumbbell Lunges
20,15,12,10,15 (increasing weight with
each set until your last set)
6 x10 each leg
Seated Calf Raise
5 x 30
Day 4
BACK & CHEST
REPS & SETS
Bent Over Dumbbell Row
Superset
Flat Dumbbell Press
12,8,12,8,12,8
Close Grip Lat Pulldown
Superset
Incline Dumbbell Press
Superset
Incline Dumbbell Flies
4 x12
Deadlifts
12,10,8,6,10,12 (moving up weight each set until
6th set)
www.thelostbreed.com
15,8,15,8,15,8
4 x12
4 x12
26
Day 5
ARMS & SHOULDERS
REPS & SETS
EZ Bar Cable Curls
Superset
Arnold Press
5 x 20
EZ Bar Curl
Superset
Reverse Grip EZ Bar Curls
Superset
Barbell Upright Row
Superset
Standing Dumbbell Press
4 x12
Single Overhead Dumbbell Extension
Superset
Dips
Superset
Dumbbell Shrugs
Superset
Cable Front Raise
4 x 20
EZ Bar Cable Pushdowns
Superset
EZ Bar Cable Curls
4 x 20 (increasing weight with each set)
5 x12
4 x15
15,15,15,10 (increasing weight with each set)
4 x15
4 x failure
4 x15
4 x15 each arm
4 x 20 (increasing weight with each set)
www.thelostbreed.com
27
28
Day 1
Day 2
CHEST & BACK
REPS & SETS
Flat Bench Press
Superset
Pull-Ups
12,10,10,10,6,4 (increasing weight with each set)
6 total sets until failure (Wide grip, Medium grip,
Reverse Grip, switch grips every set)
Incline Dumbbell Press
Superset
Dumbbell Bent Over Row
10,10,10,6,4 (increasing weight each set)
Chest Press Machine
Superset
Close Grip Lat Pull Down
12,10,8,6,20 (increasing weight each set until
last set)
12,10,8,6,20 (increasing weight each set until
last set)
Incline Press Chest Machine
Superset
Wide Grip Lat Pull Down
15,15,8,8 (increasing weight each set)
15,12,10,8,8 (increasing weight each set)
4 x12 (increasing weight each set)
SHOULDERS & ARMS
REPS & SETS
Machine Lateral Raise
Superset
Machine Wide Grip Shoulder Press
Superset
Machine Close Grip Shoulder Press
5 x10
Face Pulls
Superset
Barbell Shrugs
4 x12
Tricep Rope Extension
Superset
Machine Preacher Curl
12,12,10,10,8, drop-set until failure
(increasing weight each set until 6th set)
12,12,10,10,8 drop-set until failure
(increasing weight each set until 6th set)
Single Arm Dumbbell Skull Crusher
Superset
Single Arm Dumbbell Wine Opener
Superset
Reverse EZ Bar Curls
Superset
EZ Bar Curls
4 x12
www.thelostbreed.com
12,10,8,8,8 (increasing weight each set)
12,10,8,8,8 (increasing weight each set)
10,8,6,4 (increasing weight each set)
4 x12
4 x12
4 x12
29
Day 3
Day 4
LEGS
REPS & SETS
Lying Hamstring Curl
Superset
Seated Hamstring Curl
4 x 30
Single Leg Extension
Superset
Leg Extension
4 x15 (15 reps on one leg, switch legs get
another 15, then 15 reps with both legs)
4 x 20
box squats
15,12,10,8,6,15 (place box or any object at 90
degrees, sit on object for a count of 3
seconds, explode up)
Vertical Leg Press
Superset
Hip Abductors
Superset
Seated Calf Raise
4 x 30
4 x 20 (increasing weight with each set)
4 x 20
4 x 20
BACK & CHEST
REPS & SETS
T-Bar Row
Superset
Machine Cable Row
15,12,10,8,8 (increasing weight each set)
Wide Grip Lat Pull Down
Superset
Reverse Grip Lat Pull Down
Superset with
Seal Rows
15,12,10,12,15 (increasing weight each set until your
last set)
15,12,10,12,15 (increasing weight each set until your
last set)
15,12,10,12,15 (increasing weight each set until your
last set)
Incline Bench
Superset
Incline Dumbbell Press
15,12,10,8,8 (increasing weight each set)
Flat Bench
Superset
Flat Dumbbell Press
15,12,10,8,8 (increasing weight each set)
www.thelostbreed.com
5 x15
5 x 15
5 x15
30
Day 5
ARMS & SHOULDERS
REPS & SETS
Straight Bar Cable Curl
Superset
Straight Bar Cable Pushdowns
4 x 20
Dumbbell Hammer Curls
Superset
EZ Bar Skull Crushers
4 x15
Dumbbell Front Raises
Superset
Dumbbell Lateral Raises
4 x12 (get 12 reps front raises, immediately go into your lateral raises for 12 reps,
this completes one set)
4 x12
Seated Barbell Military Press
Superset
Rear Dumbbell Flies
15,12,10,8,15 (increasing weight each set until your last set)
barbell shrugs
5 x 20 (increasing weight each set)
4 x 20
4 x15
5 x 20
www.thelostbreed.com
31
32
Day 1
Day 2
CHEST & BACK
REPS & SETS
Incline Dumbbell Press
12,10,8,8,4,12 (increasing weight with each set
until your last set)
Flat Chest Press Machine
8,8,8 x 3 (perform these as a drop-set, get 8
heavy reps, drop the weight get 8 more, drop
the weight again and get another 8 reps, this
completes one set)
Incline Chest Press Machine
Superset
Cable Flies
4 x 8 (go heavy)
Wide Grip Lat Pull Down
Superset
Wide Grip Seated Cable Row
4 x10 (increasing weight each set)
Wide Grip Lat Pull Down Machine
Superset
Close Grip Lat Pull Down Machine
10,10 x 4 (get 10 reps wide grip, get 10 reps
close grip)
4 x10 (increasing weight each set)
4 x10
4 x10 (increasing weight each set)
SHOULDERS & ARMS
REPS & SETS
Shoulder Press Machine
Superset
Lateral Raises
10,8,8,6, drop-set until failure (increasing
weight with each set until drop-set)
4 x 30
Seated Dumbbell Military
Press
Superset
Dumbbell Shrugs
Reverse Pec Deck
Superset
Lateral Raise Machine
4 x10 (increasing weight with each set)
Incline Dumbbell Curl
Superset
Hammer Curls
4 x12
Dumbbell Skull Crushers
15,10 x 4 (perform as a drop-set, choose a
moderately heavy weight and get 15 reps, drop
the weight and get 10 burnout reps, this
completes one set)
Rope Curls
15,10 x 4 (perform as a drop-set, choose a
moderately heavy weight and get 15 reps, drop
the weight and get 10 burnout reps, this
completes one set)
15,10 x 4 (perform as a drop-set, choose a
moderately heavy weight and get 15 reps, drop
the weight and get 10 burnout reps, this
completes one set)
Superset
Tricep Rope Extension
www.thelostbreed.com
4 x 25
4 x15
4 x15
4 x12
33
Day 3
Day 4
LEGS
REPS & SETS
Leg Extension
Superset
Wide Grip Cable Stiff Leg Deadlift
4 x15, triple drop-set on the last set (drop the
weight 3 times on your last set)
4 x15, drop-set on the last set (drop the weight
once on your last set)
Box Squats
10,10,8,8,8,20 (increasing weight with each set
until your last set)
Seated Hamstring Curl
Superset
Leg Press
4 x15 (increasing weight with each set)
Seated Calf Raise
Superset
Standing Calf Raise
4 x15
4 x15 (increasing weight with each set)
4 x15
BACK & CHEST
REPS & SETS
Weighted Pull-Ups
4 x 8 (choose a moderately heavy weight)
Deadlifts
15,12,10,8,15 (increasing weight until your
last set)
Barbell Bent Over Row
Superset
Close Grip Lat Pull Down
15,12,10,8,6 (increasing weight with each
set)
5 x15
Incline Bench Press
15,12,10,8, double drop-set (increasing
weight with each set until your drop-set,
for your last set drop the weight twice and
go to failure both sets)
4 x15
Superset
Incline Dumbbell Flies
Flat Dumbbell Press
Superset
Flat Dumbbell Flies
www.thelostbreed.com
15,12,10,8 double drop-set (increasing
weight with each set until your drop-set,
for your last set drop the weight twice and
go to failure both sets)
4 x15
34
Day 5
ARMS & SHOULDERS
REPS & SETS
EZ Bar Cable Curls
Superset
EZ Bar Cable Pushdowns
3 x 30
EZ Bar Incline Curls Facing Bench
Superset
EZ Bar Skull Crushers
4 x15
Standing Dumbbell Military Press
Superset
Barbell Upright Row
4 x15
Cable Lateral Raise
Superset
Seated Dumbbell Front Raise
4 x12
Barbell Shrugs
Superset
Seated Rear Dumbbell Flies
30,25,20,15 (increasing weight with each set)
3 x 30
4 x15
4 x15
4 x 20
30,25,20,15 (increasing weight with each set)
www.thelostbreed.com
35
36
Day 1
Day 2
CHEST & BACK
REPS & SETS
Flat Dumbbell Press
12,10,10,8,6, double drop-set to finish
(increasing weight with each set until you
get to your double drop-set, drop the weight
twice and go to failure)
Incline Dumbbell Press
Superset
Incline Dumbbell Flies
SHOULDERS & ARMS
REPS & SETS
Barbell Military Press
10,10 x 3 (perform 10 reps behind the neck
then 10 reps in front, repeat for 3 total
sets)
Arnold Press
12,10,8,6,6 (increasing weight with each
set)
Dumbbell Lateral Raise
10,10 x 3 (perform 10 heavy reps then grab
a lighter weight and get 10 slow and
controlled reps, feel the burn, repeat for
3 total sets)
10,10 x 3 (perform 10 heavy reps then drop
the weight and get 10 more reps, repeat for
3 total sets)
4 x12 (increasing weight with each set)
4 x12
Superset
Chest Press Machine
4 x10, drop-set (get 4 sets of 10 heavy reps,
after your 4th set drop the weight and go to
failure)
Straight Bar Cable Front Raise
Incline Bench Press
Cable Rear Delt Flies
Superset
Dumbbell Shrugs
4 x15
Incline Dumbbell Flies
15,12,10,8, double drop-set (increasing
weight with each set until your drop-set, for
your last set drop the weight twice and go
to failure both sets)
4 x15
4 x15
Neutral Grip Lat Pulldown
4 x10 (increasing weight with each set)
Alternating Dumbbell Curls
Superset
Overhead Dumbbell Extension
Wide Grip Lat Pulldown
Superset
High Row Machine
4 x10 (increasing weight with each set)
Straight Bar Cable Curls
Superset
Tricep Rope Extension
15,12,10,8,20 (increasing weight with each
set until you get to your last set)
15,12,10,8,20 (increasing weight with each
set until you get to your last set)
Superset
4 x12
www.thelostbreed.com
4 X15
15,12,10,8 (increasing weight with each
set)
37
Day 3
LEGS
REPS & SETS
Leg Extensions
Squats
Day 4
BACK & CHEST
REPS & SETS
4 x 30 (increasing weight with each set)
Bent Over Barbell Row
15,12,10,8,6 (increasing weight with each set)
15,12,10,8,6,4 (increasing weight with
each set)
Close Grip Pulldowns
Superset
Reverse Grip Lat Pulldown
4 x12
Stiff Leg Deadlifts
4 x15
Pull-Ups
4 sets to failure
Dumbbell Lunges
Superset
Seated Hamstring Curl
4 x12 (each leg)
Flat Bench Press
12,10,8,6,4, drop-set (increasing weight with each
set until your drop-set)
Leg Press
5 x15 (increasing weight with each set)
Incline Bench Press
12,10,8,6,4, drop-set (increasing weight with each
set until your drop-set)
Calf Raise on Leg Press Machine
15,15,15 x 4 (15 reps regular foot
position, 15 reps feet pointing out, 15
reps pointing inwards)
Pec Deck
Superset
Cable Flies
4 x 20
4 x15
www.thelostbreed.com
4 x12
4 x 20
38
Day 5
ARMS & SHOULDERS
REPS & SETS
Dumbbell Curl Pyramid
10,10,10,10 x 4 (4 different weights, perform 10 reps on each, 4 total sets)
Dumbbell Skull Crusher Pyramid
(4 different weights, perform 10 reps on each, 4 total sets)
Lying Cable Curl
Superset
Reverse Grip Straight Bar Extension
4 x15
Close Grip Cable Curls
Superset
Overhead Tricep Rope Extension
4 x 20
Seated Dumbbell Lateral Raise
3 x 50 (increasing weight with each set)
Standing Dumbbell Press
Superset
Bent Over Dumbbell Rear Delt Flies
4 x10
Shoulder Press Machine
15,12,10,8,6 (increasing weight with each set)
4 x15
4 x 20
4 x 20
www.thelostbreed.com
39
40
Day 1
Day 2
SHOULDERS & BACK REPS & SETS
CHEST & BACK
REPS & SETS
Incline Dumbbell press
superset
seal rows
5 x 8 (increasing weight with each set)
Incline bench press
Superset
T-bar rows
4 x12 (increasing weight with each set)
cable crossovers
superset
seated cable row
4 x15
flat Bench press
superset
single arm dumbbell row
15,12,10,8 (increasing weight with each set)
5 x12 (increasing weight with each set)
4 x12 (increasing weight with each set)
4 x 8 (increasing weight with each set)
4x8
seated dumbbell press
superset
ez bar curl
superset
overhead dumbbell press
10,10 x 3 (perform these as a drop-set, get 10 reps
with a heavy weight, drop the weight once and 10
reps, this completes one set, 3 total sets)
dumbbell lateral raise
superset
barbell curl
superset
cable kickbacks
shoulder press machine
superset
dumbbell curl
superset
overhead rope extensions
4 x15
barbell shrugs
superset
bent over rear dumbbell flies
4 x15 (increasing weight with each set)
www.thelostbreed.com
(same format for all exercises)
4 x15
4 x15 (each arm)
12,10,8,8 (increasing weight with each set)
4 x12
4 x12
4 x15
41
Day 3
LEGS
REPS & SETS
lying hamstring curl
4 x 30
leg extension (single leg)
4 x15 (each leg)
Day 4
Stiff Leg Deadlifts
superset
leg extension
4 x15
Squats
15,15,12,12,8,6 (increasing weight with each
set)
4 x 20
Leg Press
superset
seated hamstring curls
5 x15 (increasing weight with each set)
standing calf raise machine
superset
seated calf raise
4 x 20
5 x15 (increasing weight with each set)
4 x 20
BACK & CHEST
REPS & SETS
Neutral grip lat pulldown
15,12,10,8,6 (increasing weight with each set)
wide grip lat pull down
superset
close grip seated row
4 x12 (increasing weight with each set)
wide grip seated row
4 x 20
Flat Bench Press
12,10,8,6,8,10,12 (increasing weight until
your 4th set)
Incline Bench Press
12,10,8,6,4, drop-set (increasing weight with
each set until your drop-set)
incline chest press machine
superset
chest press
4 x15
www.thelostbreed.com
4 x12 (increasing weight with each set)
4 x15
42
Day 5
ARMS & SHOULDERS
REPS & SETS
rope curls
superset
tricep rope extensions
4 x 20
dumbbell curls
superset
ez bar skull crushers
4 x 20
high pulley cable curls
superset
straight bar tricep pushdown
4 x15
standing barbell military press
superset
dumbbell front raise
15,12,10,8 (increasing weight with each set)
lateral raise machine
4 x 20
seated dumbbell press
superset
dumbbell shrugs
4 x10
bent over rear cable flies
4 x15
4 x 20
4 x 20
4 x15
4 x12 (each arm)
4 x 20
www.thelostbreed.com
43
44
Day 1
Day 2
SHOULDERS & ARMS
REPS & SETS
12,10,8,6,4 (increasing weight with each set)
seated barbell military press
12,10,8,8,20 (increasing weight until your
last set)
incline bench press
12,10,8,6,4 (increasing weight with each set)
dumbbell lateral raise
4 x10
incline dumbbell flies
superset
chest dips
4 x15
smith machine shoulder press
15,12,10,8 (increasing weight with each set)
4 x15
decline cable flies
4 x15
pull ups (wide grip)
15,12,10,8,8
bent over dumbbell rear delt raise
superset
barbell upright row
barbell curl
chin ups
15,12,10,8,8
4 x10 (increasing weight each set)
T-bar rows
15,12,10,8,6 (increasing weight with each set)
ez bar skull crushers
superset
alternating dumbbell curls
tricep rope extension
superset
incline dumbbell curls
4 x15
CHEST & BACK
REPS & SETS
Flat bench press
4 sets to failure
www.thelostbreed.com
15,12,10,8 (increasing weight with each set)
4 x12
4 x12 (each arm)
4 x15
45
Day 3
Day 4
LEGS
REPS & SETS
leg extensions
5 x15
Squats
15,12,10,8,6 (increasing weight with each
set)
lying hamstring curl
superset
seated hamstring curl
4 x15
vertical leg press
4 x15 (increasing weight with each set)
single leg press
4 x15 (each leg) (increasing weight with
each set)
standing calf raise machine
superset
seated calf raise
4 x 20
4 x 20
BACK & CHEST
REPS & SETS
behind the neck lat pulldown
superset
flat dumbbell press
4 x15
close grip lat pull down
superset
incline dumbbell press
4 x12 (increasing weight with each set)
seated row machine
superset
incline chest press machine
4 x15
Deadlifts
12,10,8,6,15 (increasing weight until your last
set)
incline bench press
4 x15 (burnout sets)
4 x 20
4 x12 (increasing weight with each set)
4 x15
4 x 20
www.thelostbreed.com
46
Day 5
ARMS & SHOULDERS
REPS & SETS
Ez bar cable curls
superset
ez bar cable pushdowns
5 x12
reverse grip ez bar curls
superset
reverse grip straight bar pushdowns
5 x12
spider curls
superset
seated ez bar overhead press
4 x15
straight bar cable front raise
superset
cable lateral raise
15,12,10,8,20 (increasing weight until your last set)
barbell shrugs
superset
standing cable rear delt fly
4 x 20
seated dumbbell press
4 x15
5 x12
5 x12
4 x15
4 x 12 (each arm)
4 x 20
www.thelostbreed.com
47
48
ABS
REPS & SETS
circuit - sit ups, leg raises, crunches, reverse crunches
20 reps for each exercise (3 total sets)
circuit - bicycle crunches, cross crunch, elbow to knee crunches, side crunches
20 reps for each exercise (3 total sets)
circuit - leg tucks, side twists, alternating ankle touches, flutter kicks
20 reps for each exercise (3 total sets)
Circuit - reverse crunches, leg raises, jackknife crunches, straight leg hip raises
20 reps for each exercise (3 total sets)
circuit - leg raises, toe touches, side twists, raised knee crunches
20 reps for each exercise (3 total sets)
Circuit - cross crunches, leg raises, crunches, straight leg hip raises
20 reps for each exercise (3 total sets)
Circuit - bicycle crunches, alternating ankle touches, bottoms up, leg tucks
20 reps for each exercise (3 total sets)
circuit - spider crawl, alternating air grabs, reverse crunches, side twists
20 reps for each exercise (3 total sets)
circuit - crunches, raised knee crunches, frog sit ups, full sit ups
20 reps for each exercise (3 total sets)
circuit - alternating plank, scissor kicks, reverse crunches, mountain climbers
20 reps for each exercise (3 total sets)
www.thelostbreed.com
49
CONGRATULATIONS
Congratulations from the TLB family on your completion of our 10-week rigorous workout
plan. We expect that you have completely transformed your body and mind along this
journey. Everyone has the same amount of hours within the day. What separates the great
from the mediocre is what he or she does with those hours. After the completion of this
book you now have a slight idea of what type of heart, hunger, soul, and passion we put into
this lifestyle. As you continue on your marathon through life just remember one thing DON’T
CHEAT THE GRIND. The grind knows how much work you’ve put in. It knows what sacrifices
you’ve made in order to achieve your goals. With the right vision, ambition, along with grind
we promise you can achieve any goal you desire. This is just the beginning, a stepping-stone
on your path to greatness. Stay hungry, stay persistent and don’t let anyone tell you that
you can’t do something. All dreams are obtainable; it all comes down to how much work you
are willing to put in towards that dream in order to construct it into a reality. Welcome to
The Lost Breed, you are now a part of the endangered species that is driven by hunger and
ambition. You are now a member of a movement that separates the hungry from the
complacent. We expect you have achieved the mindset where the grind never stops. Thank
you for your purchase. Let your marathon continue.
www.thelostbreed.com
50