BECOME COLOSSAL VOL. 2 INTRO
Welcome to The Lost Breed’s 12-Week Muscle
Building Program, “BECOME COLOSSAL Vol.2”. This
is a sequel to our first ever muscle building
program, Become Colossal. After years of
research, knowledge and experience we finally
put together the ultimate muscle building formula
for Volume 2.
Before presenting this program to you we tested it
out on ourselves. We went through all of the
workouts and followed the complete diet regimen,
which are both included.
This intense program is designed to push your
limits and help you achieve your fitness goals.
With each phase, 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 pack on mass, as well as, providing a
blueprint to success in the gym.
“IMPORTANT REMINDER”: BEFORE & AFTER PICTURES
Please remember to take a picture before you begin Become
Colossal Vol. 2! Also, please make sure to take an after picture
upon your completion of the program. It is very important for
you to take these pictures so you can see your results at end of
the program!
Become Colossal Vol.2 will not be easy and will take a great
deal of discipline to finish. 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 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. You determine how much work you put
into the program, DON’T EVER 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?
THE PREMISE
Our 12-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 building techniques. Become
Colossal Vol. 2 is broken down into 3 phases. Each phase has it’s
own unique characteristics that are designed to help you put on
size and gain strength.
3 PHASES:
PHASE 1 – This is the introduction period, you will get acquainted
will the style of training, and the general exercises performed
throughout Become Colossal Vol.2.
PHASE 2 – We Introduce a couple new exercises that will help you
pack on mass in all the right areas. Also, more superset exercises
will be incorporated.
PHASE 3 – Here we have included the “8,5,3,1,1,1” rep range. This is
where your true strength will be put to the test. You will be able to
see first hand, if your strength has increased.
TRAINING SPLIT
Monday: Back - Heavy/Strength Training
Tuesday: Chest - Heavy/Strength Training
Wednesday: Legs - Heavy/Strength Training
Thursday: Arms – Heavy/Strength Training
Friday: Shoulders - Heavy/Strength Training
Saturday: Legs – Volume Training
DIET
Before starting this diet we recommend for you to get to at
least 12-15% body fat. So if that means you need to grind out
the shred a bit longer do not worry about it. We are all a work
in progress, and the work is never done. The reason for this is
simply because the average person cannot build muscle,
(needs a caloric surplus) and lose fat (deficit) at the same
time, nor can you be in a surplus and deficit at the same time.
When putting on mass, we need a surplus of calories to gain
weight, but most importantly since we want to focus on body
composition this will not be your average eat all you want diet.
Getting started
*This diet will consist of 1.25 grams of protein per pound of body
weight, 1.25 grams of carbs, and fats will be decided based on
how many calories of proteins and carbs you eat.
Protein
Multiply your bodyweight by 1.25
Ex. 200 pounds x 1.25 = 250 gram of protein per day
250 x 4 calories per gram = 1000 calories coming from protein
Carbs
Multiply your body weight by 1.25
Ex. 200 pounds x 1.25 = 250 grams of carbs per day
250 x 4 calories per gram = 1000 calories coming from carbs
Fats
Since you are consuming 1000 calories from proteins and carbs you
will also consume 1000 calories from fat as well. To figure out the
number of grams you will divide 1000 by 9 because there are 9
calories in 1 gram of fat.
1000/9 = 111 grams of fat per day
So there you have it, our starting diet for a 200 pound athlete looking
to put on some size is 250 grams of protein, 250 grams of carbs, and 111
grams of fat for a total of about 3000 calories. Keep in mind this is just
a baseline diet so adjustments can be made.
DIET EXPLANATION VIDEO
https://youtu.be/a0eUpMRsk4Y
SAMPLE DIET FOR 200LB PERSON
Meal 1: 50 grams of protein, 50 grams of fat, 22 grams of fat
1.5 scoops of protein powder (about 36 grams)
1.5 packets of low sugar oatmeal
40 grams of natural peanut butter
Meal 2: 50 grams of protein, 50 grams of fat, 22 grams of fat
6 oz of cooked salmon, or 7 oz chicken tenderloins, or 6 oz 99 lean turkey breast
1 cup of cooked jasmine rice or 8 oz potato
1 cup of any green vegetable (no peas, no corn)
1.5 tbs of olive oil (you can cook tilapia in this or pour it over your rice)
Meal 3: 50 grams of protein, 50 grams of fat, 22 grams of fat
1.5 scoops of protein powder (about 36 grams)
1.5 packets of low sugar oatmeal
40 grams of natural peanut butter
Meal 4: 50 grams of protein, 50 grams of fat, 22 grams of fat
6 oz of cooked salmon, or 7 oz chicken tenderloins, or 6 oz 99 lean turkey breast
1 cup of cooked jasmine rice or 8 oz potato
1 cup of any green vegetable (no peas, no corn)
1.5 tbs of olive oil (you can cook tilapia in this or pour it over your rice)
Meal 5: 50 grams of protein, 50 grams of fat, 22 grams of fat
6.5 oz 90 lean ground beef or 6.5 oz salmon
1 cup of cooked jasmine rice, or 8 oz potato
1 cup of any green (no peas, no corn)
IMPORTANT TERMS:
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.
8,5,3,1,1,1 – This specific rep range is designed for you to output
your maximum strength. The first couple sets prior to 8 reps
should be “warm up” sets. Now, we don’t want you burning out
on the warm up sets. you should be performing about 10 reps
with a light weight before moving into the heavier reps.
SUPERSET - This is when you perform two exercises back to back
with very limited to almost no rest in between exercises.
DROP-SET - After you’ve crushed some extremely heavy weight
you want to drop the weight about 10-15 pounds and go to
failure. These are crucial.
REST TIME – The recommended rest time throughout the
program is 1-3 minutes between sets. For your bigger/heavier
lifts, mainly all your compound movements, you want to be
taking anywhere from a 2-3 minute rest between sets. For all
other exercises 1-minute rest time in between sets is perfect.
AB WORKOUTS
*Pick 2-3 AB Workouts To Complete Each Week. You Can Complete
Them After Your Weight Training Workout.
AB WORKOUT 1
A. Leg Raises: 3 x 15-20 Reps
B. Alternating Shoulder Taps: 3 x 15-20 Reps
C. Crunches: 3 x 15-20 Reps
AB WORKOUT 2
A. Sit Ups: 3 x 15-20 Reps
B. Leg Raises: 3 x 15-20 Reps
C. Russian Twists: 3 x 15-20 Reps
AB WORKOUT 3
A. V-Ups: 3 x 20-30 seconds
B. Side Planks: 3 x 20-30 seconds (both sides equals 1 set)
C. Weighted Plank: 3 x 20-30 seconds
AB WORKOUT 4
A. Hanging Leg Raises: 3 x 15 Reps
B. Alternating Plank: 3 x 15 Reps
C. Weighted Russian Twists: 3 x 15 Reps
AB WORKOUT 5
A. Weighted Russian Twists: 3 x 15-20 Reps
B. Weighted Sit-ups: 3 x 15-20 Reps
C. Alternating Plank: 3 x 15-20 Reps
Week 1
BACK
Weighted Wide Grip Pull-Ups: 4 x 8-12 reps
*Increase weight after each set
Weighted Close Grip Pull-Ups: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
SA DB Row: 4 x 8-12 reps
*Increase weight after each set
Wide Grip Lat Pull Down: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
Seated Close Grip Cable Row: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
CHEST
Flat Bench Press: 10,8,6,4,2
*Increase weight after each set
*Go as heavy as you can while keeping safe form
*For your heavy sets, it may be best to ask for a spot
Incline Bench Press: 10,8,6,4
*Increase weight after each set
*Go as heavy as you can while keeping safe form
*For your heavy sets, it may be best to ask for a spot
Incline Dumbbell Press: 4 x 8-10 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
*Go as heavy as you can while keeping safe form
Incline Cable Flies: 3 x 10-12
*Increase weight after each set
*Focus on the squeeze
Decline Cable Flies: 3 x 10-12
*Increase weight after each set
*Focus on the squeeze
LEGS
Squats: 10,8,6,4,4
*Increase weight after each set
*Make sure you’re getting as close to 90 degrees as possible
DB Stiff Leg RDL: 4 x 10-12 reps
*Increase weight after each set
SL Leg Press: 4 x 10-12 reps
*Find a moderate/heavy weight where you can get 10-12 reps while keeping
good form
A. Leg Extensions: 4 x 12-15 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
B. Lying Hamstring Curl: 4 x 12-15 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
ARMS
Wide Grip BB Curls: 12,10,8,6
*Increase weight after each set
Close Grip BB Curls: 10,8,6,6, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
DB SA Preacher Curls: 10,8,6,6
*Increase weight after each set
*At the top of your rep make sure you’re turning your pinky finger in towards
your ear, working on that ultimate bicep peak!
Seated DB Hammer Curls: 4 x 8-12 reps
*Choose a moderate weight and focus on the squeeze
Close Grip Bench Press: 10,8,6,4, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
Straight Bar Cable Pushdowns: 4 x 8-12 reps
*Increase weight after each set
*Put all the emphasis on the triceps and make sure you really feel the muscles
working
Weighted Dips: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
Dumbbell Kickbacks: 4 x 8-10 reps
*Increase weight after each set
*Go as heavy as you can and do your best to keep good form
SHOULDERS
Seated DB Press: 12.10.8.6, (Dropset until Failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
A. DB Lateral Raise: 4 x 12-15 reps
*Increase weight after each set
B. EZ Bar Upright Row: 4 x 10-12
*Increase weight after each set
BB Military Press: 4 x 6-10 reps
*Increase weight after each set
A. BB Shrugs: 4 x 8-12 reps, (Dropset until Failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
B. Rear DB Flies: 4 x 10-12 reps
*Moderate weight
*Focus on the squeeze
LEGS
A. Leg Extensions: 4 x 15-20 reps
*Increase weight after each set
B. Hamstring Curls: 4 x 15-20 reps
*Increase weight after each set
A. DB Bulgarian Split Squats: 4 x 8-10 reps on each leg
*Increase weight after each set
B. Staggered Stance RDL: 4 x 8-10 reps on each leg
*Moderate weight
A. DB Goblet Squats: 4 x 10-12 reps
*Increase weight after each set
B. Calf Raises on Leg Press: 4 x 15-20 reps
*Moderate weight
*Focus on the squeeze
Week 2
BACK
Weighted Wide Grip Pull-Ups: 4 x 8-12 reps
*Increase weight after each set
Weighted Close Grip Pull-Ups: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
SA DB Row: 4 x 8-12 reps
*Increase weight after each set
Wide Grip Lat Pull Down: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
Seated Close Grip Cable Row: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
CHEST
Flat Bench Press: 10,8,6,4,2
*Increase weight after each set
*Go as heavy as you can while keeping safe form
*For your heavy sets, it may be best to ask for a spot
Incline Bench Press: 10,8,6,4
*Increase weight after each set
*Go as heavy as you can while keeping safe form
*For your heavy sets, it may be best to ask for a spot
Incline Dumbbell Press: 4 x 8-10 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
*Go as heavy as you can while keeping safe form
Incline Cable Flies: 3 x 10-12
*Increase weight after each set
*Focus on the squeeze
Decline Cable Flies: 3 x 10-12
*Increase weight after each set
*Focus on the squeeze
LEGS
Squats: 10,8,6,4,4
*Increase weight after each set
*Make sure you’re getting as close to 90 degrees as possible
DB Stiff Leg RDL: 4 x 10-12 reps
*Increase weight after each set
SL Leg Press: 4 x 10-12 reps
*Find a moderate/heavy weight where you can get 10-12 reps while keeping
good form
A. Leg Extensions: 4 x 12-15 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
B. Lying Hamstring Curl: 4 x 12-15 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
ARMS
Wide Grip BB Curls: 12,10,8,6
*Increase weight after each set
Close Grip BB Curls: 10,8,6,6, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
DB SA Preacher Curls: 10,8,6,6
*Increase weight after each set
*At the top of your rep make sure you’re turning your pinky finger in towards
your ear, working on that ultimate bicep peak!
Seated DB Hammer Curls: 4 x 8-12 reps
*Choose a moderate weight and focus on the squeeze
Close Grip Bench Press: 10,8,6,4, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
Straight Bar Cable Pushdowns: 4 x 8-12 reps
*Increase weight after each set
*Put all the emphasis on the triceps and make sure you really feel the muscles
working
Weighted Dips: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
Dumbbell Kickbacks: 4 x 8-10 reps
*Increase weight after each set
*Go as heavy as you can and do your best to keep good form
SHOULDERS
Seated DB Press: 12.10.8.6, (Dropset until Failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
A. DB Lateral Raise: 4 x 12-15 reps
*Increase weight after each set
B. EZ Bar Upright Row: 4 x 10-12
*Increase weight after each set
BB Military Press: 4 x 6-10 reps
*Increase weight after each set
A. BB Shrugs: 4 x 8-12 reps, (Dropset until Failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
B. Rear DB Flies: 4 x 10-12 reps
*Moderate weight
*Focus on the squeeze
LEGS
A. Leg Extensions: 4 x 15-20 reps
*Increase weight after each set
B. Hamstring Curls: 4 x 15-20 reps
*Increase weight after each set
A. DB Bulgarian Split Squats: 4 x 8-10 reps on each leg
*Increase weight after each set
B. Staggered Stance RDL: 4 x 8-10 reps on each leg
*Moderate weight
A. DB Goblet Squats: 4 x 10-12 reps
*Increase weight after each set
B. Calf Raises on Leg Press: 4 x 15-20 reps
*Moderate weight
*Focus on the squeeze
Week 3
BACK
Weighted Close Grip Pull-Ups: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
Weighted Wide Grip Pull-Ups: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
T-Bar Row: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
Seated Wide Grip Cable Row: 4 x 8-12 reps
*Increase weight after each set
Wide Grip Lat Pull Down: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
CHEST
Flat Bench Press: 10,8,6,4,2
*Increase weight after each set
*Go as heavy as you can while keeping safe form
*For your heavy sets, it may be best to ask for a spot
Incline Bench Press: 10,8,6,4
*Increase weight after each set
*Go as heavy as you can while keeping safe form
*For your heavy sets, it may be best to ask for a spot
Flat DB Press: 4 x 8-10 Reps
*Increase weight after each set
Incline Dumbbell Press: 4 x 8-10 Reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
*Go as heavy as you can while keeping safe form
Incline Cable Flies: 3 x 10-12 Reps
*Increase weight after each set
*Focus on the squeeze
LEGS
Squats: 10,8,6,4,4
*Increase weight after each set
*Make sure you’re getting as close to 90 degrees as possible
A. Leg Extensions: 4 x 12-15 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
B. Lying Hamstring Curl: 4 x 12-15 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
Leg Press: 4 x 12-15 reps
*Increase weight after each set
A. DB Reverse Lunges: 4 x 8-10 reps on each leg
*Moderate to heavy weight
B. BB RDL: 4 x 8-10 reps
*Moderate to heavy weight
ARMS
Close Grip Bench Press: 10,8,6,4, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
Straight Bar Cable Pushdowns: 4 x 8-12 reps
*Increase weight after each set
*Put all the emphasis on the triceps and make sure you really feel the muscles
working
Weighted Dips: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
Dumbbell Kickbacks: 4 x 8-10 reps
*Increase weight after each set
*Go as heavy as you can and do your best to keep good form
Wide Grip BB Curls: 12,10,8,6
*Increase weight after each set
Close Grip BB Curls: 10,8,6,6, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
DB SA Preacher Curls: 10,8,6,6
*Increase weight after each set
*At the top of your rep make sure you’re turning your pinky finger in towards
your ear, working on that ultimate bicep peak!
Seated DB Hammer Curls: 4 x 8-12 reps
*Choose a moderate weight and focus on the squeeze
SHOULDERS
A. Seated DB Press: 12.10.8.6, (Dropset until Failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
B. DB Lateral Raise: 4 x 12-15 reps
*Increase weight after each set
BB Military Press: 4 x 6-10 reps
*Increase weight after each set
A. DB Shrugs: 4 x 8-12 reps, (Dropset until Failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
B. Rear DB Flies: 4 x 10-12 reps
*Moderate weight
*Focus on the squeeze
SA Cable Lateral Raise: 4 x 12-15 reps
*Choose moderate weight
LEGS
A. Leg Extensions: 4 x 15-20 reps
*Increase weight after each set
B. Hamstring Curls: 4 x 15-20 reps
*Increase weight after each set
A. DB Bulgarian Split Squats: 4 x 8-10 reps on each leg
*Increase weight after each set
B. Staggered Stance RDL: 4 x 8-10 reps on each leg
*Moderate weight
A. DB Goblet Squats: 4 x 10-12 reps
*Increase weight after each set
B. Calf Raises on Leg Press: 4 x 15-20 reps
*Moderate weight
*Focus on the squeeze
Week 4
BACK
Weighted Close Grip Pull-Ups: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
Weighted Wide Grip Pull-Ups: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
T-Bar Row: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
Seated Wide Grip Cable Row: 4 x 8-12 reps
*Increase weight after each set
Wide Grip Lat Pull Down: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
CHEST
Flat Bench Press: 10,8,6,4,2
*Increase weight after each set
*Go as heavy as you can while keeping safe form
*For your heavy sets, it may be best to ask for a spot
Incline Bench Press: 10,8,6,4
*Increase weight after each set
*Go as heavy as you can while keeping safe form
*For your heavy sets, it may be best to ask for a spot
Flat DB Press: 4 x 8-10 Reps
*Increase weight after each set
Incline Dumbbell Press: 4 x 8-10 Reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
*Go as heavy as you can while keeping safe form
Incline Cable Flies: 3 x 10-12 Reps
*Increase weight after each set
*Focus on the squeeze
LEGS
Squats: 10,8,6,4,4
*Increase weight after each set
*Make sure you’re getting as close to 90 degrees as possible
A. Leg Extensions: 4 x 12-15 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
B. Lying Hamstring Curl: 4 x 12-15 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
Leg Press: 4 x 12-15 reps
*Increase weight after each set
A. DB Reverse Lunges: 4 x 8-10 reps on each leg
*Moderate to heavy weight
B. BB RDL: 4 x 8-10 reps
*Moderate to heavy weight
ARMS
Close Grip Bench Press: 10,8,6,4, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
Straight Bar Cable Pushdowns: 4 x 8-12 reps
*Increase weight after each set
*Put all the emphasis on the triceps and make sure you really feel the muscles
working
Weighted Dips: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
Dumbbell Kickbacks: 4 x 8-10 reps
*Increase weight after each set
*Go as heavy as you can and do your best to keep good form
Wide Grip BB Curls: 12,10,8,6
*Increase weight after each set
Close Grip BB Curls: 10,8,6,6, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
DB SA Preacher Curls: 10,8,6,6
*Increase weight after each set
*At the top of your rep make sure you’re turning your pinky finger in towards
your ear, working on that ultimate bicep peak!
Seated DB Hammer Curls: 4 x 8-12 reps
*Choose a moderate weight and focus on the squeeze
SHOULDERS
A. Seated DB Press: 12.10.8.6, (Dropset until Failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
B. DB Lateral Raise: 4 x 12-15 reps
*Increase weight after each set
BB Military Press: 4 x 6-10 reps
*Increase weight after each set
A. DB Shrugs: 4 x 8-12 reps, (Dropset until Failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
B. Rear DB Flies: 4 x 10-12 reps
*Moderate weight
*Focus on the squeeze
SA Cable Lateral Raise: 4 x 12-15 reps
*Choose moderate weight
LEGS
A. Leg Extensions: 4 x 15-20 reps
*Increase weight after each set
B. Hamstring Curls: 4 x 15-20 reps
*Increase weight after each set
A. DB Bulgarian Split Squats: 4 x 8-10 reps on each leg
*Increase weight after each set
B. Staggered Stance RDL: 4 x 8-10 reps on each leg
*Moderate weight
A. DB Goblet Squats: 4 x 10-12 reps
*Increase weight after each set
B. Calf Raises on Leg Press: 4 x 15-20 reps
*Moderate weight
*Focus on the squeeze
Congratulations on completing Phase 1.
You may now move on to Phase 2.
If you don’t have Phase 2 you can purchase it
now with the link below.
https://www.thelostbreed.com/collections/frontpage/
products/become-colossal-vol-2-individual-phases
Week 5
BACK
T-Bar Row: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
Weighted Wide Grip Pull-Ups: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
SA DB Row: 4 x 8-12 reps
*Increase weight after each set
Wide Grip Lat Pull Down: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
DB Seal Rows: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
CHEST
Incline Bench Press: 10,8,6,4,2
*Increase weight after each set
*Go as heavy as you can while keeping safe form
*For your heavy sets, it may be best to ask for a spot
Flat Bench Press: 10,8,6,4
*Increase weight after each set
*Go as heavy as you can while keeping safe form
*For your heavy sets, it may be best to ask for a spot
Incline Dumbbell Press: 4 x 8-10 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
*Go as heavy as you can while keeping safe form
Flat DB Press: 4 x 8-10 reps
*Increase weight after each set
Incline Cable Flies: 4 x 10-12 reps
*Increase weight after each set
*Focus on the squeeze
LEGS
Squats: 10,8,6,4,4
*Increase weight after each set
*Make sure you’re getting as close to 90 degrees as possible
A. DB Reverse Lunges: 4 x 8-10 reps on each leg
*Moderate to heavy weight
B. DB RDL: 4 x 8-10 reps
*Moderate to heavy weight
Leg Press: 4 total sets (10 reps left leg, 10 reps right leg, 10
reps with both legs) = 1 set
A. DB Step-Ups: 4 x 8-10 reps on each leg
*Choose a moderate to heavy weight
B. Lying Hamstring Curl: 4 total sets 12-15 reps
*Increasing weight with each set
ARMS
BB Preacher Curls: 4 x 8-10 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
DB SA Preacher Curls: 10,8,6,6
*Increase weight after each set
A. BB Curls: 4 x 8-10
*Increase weight after each set
B. High Pulley Cable Curls: 4 x 10-12
*Choose a moderate to heavy weight
Close Grip Bench Press: 10,8,6,4, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
*Go as heavy as you can while keeping safe form
*For your heavy sets, it may be best to ask for a spot
Weighted Dips: 4 x 8-12 reps
*Increase weight after each set
A. Overhead Rope Extension: 4 x 8-12 reps
*Increase weight after each set
B. DB Kickbacks: 4 x 10-12 reps
*Increase weight after each set
SHOULDERS
Seated BB Military Press: 10,8,6,4, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
A. DB Lateral Raise: 4 x 8-12 reps
*Increase weight after each set
B. Rear DB Flies: 4 x 10-12 reps
*Choose a moderate to heavy weight
A. Seated DB Press: 4 x 8-10 reps
*Increase weight after each set
B. EZ Bar Upright Row: 4 x 10-12 reps
*Increase weight after each set
BB Shrugs: 4 x 10-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
LEGS
A. Leg Extensions: 4 x 15-20 reps
*Increase weight after each set
B. Hamstring Curls: 4 x 15-20 reps
*Increase weight after each set
A. DB Bulgarian Split Squats: 4 x 8-10 reps on each leg
*Increase weight after each set
B. Staggered Stance RDL: 4 x 8-10 reps on each leg
*Moderate weight
A. DB Goblet Squats: 4 x 10-12 reps
*Increase weight after each set
B. Calf Raises on Leg Press: 4 x 15-20 reps
*Moderate weight
*Focus on the squeeze
Week 6
BACK
T-Bar Row: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
Weighted Wide Grip Pull-Ups: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
SA DB Row: 4 x 8-12 reps
*Increase weight after each set
Wide Grip Lat Pull Down: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
DB Seal Rows: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
CHEST
Incline Bench Press: 10,8,6,4,2
*Increase weight after each set
*Go as heavy as you can while keeping safe form
*For your heavy sets, it may be best to ask for a spot
Flat Bench Press: 10,8,6,4
*Increase weight after each set
*Go as heavy as you can while keeping safe form
*For your heavy sets, it may be best to ask for a spot
Incline Dumbbell Press: 4 x 8-10 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
*Go as heavy as you can while keeping safe form
Flat DB Press: 4 x 8-10 reps
*Increase weight after each set
Incline Cable Flies: 4 x 10-12 reps
*Increase weight after each set
*Focus on the squeeze
LEGS
Squats: 10,8,6,4,4
*Increase weight after each set
*Make sure you’re getting as close to 90 degrees as possible
A. DB Reverse Lunges: 4 x 8-10 reps on each leg
*Moderate to heavy weight
B. DB RDL: 4 x 8-10 reps
*Moderate to heavy weight
Leg Press: 4 total sets (10 reps left leg, 10 reps right leg, 10
reps with both legs) = 1 set
A. DB Step-Ups: 4 x 8-10 reps on each leg
*Choose a moderate to heavy weight
B. Lying Hamstring Curl: 4 total sets 12-15 reps
*Increasing weight with each set
ARMS
BB Preacher Curls: 4 x 8-10 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
DB SA Preacher Curls: 10,8,6,6
*Increase weight after each set
A. BB Curls: 4 x 8-10 reps
*Increase weight after each set
B. High Pulley Cable Curls: 4 x 10-12 reps
*Choose a moderate to heavy weight
Close Grip Bench Press: 10,8,6,4, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
*Go as heavy as you can while keeping safe form
*For your heavy sets, it may be best to ask for a spot
Weighted Dips: 4 x 8-12 reps
*Increase weight after each set
A. Overhead Rope Extension: 4 x 8-12 reps
*Increase weight after each set
B. DB Kickbacks: 4 x 10-12 reps
*Increase weight after each set
SHOULDERS
Seated BB Military Press: 10,8,6,4, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
A. DB Lateral Raise: 4 x 8-12 reps
*Increase weight after each set
B. Rear DB Flies: 4 x 10-12 reps
*Choose a moderate to heavy weight
A. Seated DB Press: 4 x 8-10 reps
*Increase weight after each set
B. EZ Bar Upright Row: 4 x 10-12 reps
*Increase weight after each set
BB Shrugs: 4 x 10-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
LEGS
A. Leg Extensions: 4 x 15-20 reps
*Increase weight after each set
B. Hamstring Curls: 4 x 15-20 reps
*Increase weight after each set
A. DB Bulgarian Split Squats: 4 x 8-10 reps on each leg
*Increase weight after each set
B. Staggered Stance RDL: 4 x 8-10 reps on each leg
*Moderate weight
A. DB Goblet Squats: 4 x 10-12 reps
*Increase weight after each set
B. Calf Raises on Leg Press: 4 x 15-20 reps
*Moderate weight
*Focus on the squeeze
Week 7
BACK
SA DB Row: 4 x 8-12 reps
*Increase weight after each set
*Go as heavy as you while keeping safe form
Weighted Close Grip Pull-Ups: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
Wide Grip Cable Row: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
A. Wide Grip Lat Pull Down: 4 x 8-12 reps
*Increase weight after each set
B. Seated Machine Row: 4 x 8-12 reps
*Increase weight after each set
CHEST
Incline Bench Press: 10,8,6,4,2
*Increase weight after each set
*Go as heavy as you while keeping safe form
*For your heavy sets, it may be best to ask for a spot
Flat Bench Press: 10,8,6,4
*Increase weight after each set
*Go as heavy as you while keeping safe form
*For your heavy sets, it may be best to ask for a spot
Incline Dumbbell Press: 4 x 8-10 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
*Go as heavy as you can while keeping safe form
A. Chest Press Machine: 4 x 8-10 reps
*Increase weight after each set
B. Incline Cable Flies: 4 x 10-12 reps
*Increase weight after each set
LEGS
Squats: 10,8,6,4,4
*Increase weight after each set
*Make sure you’re getting as close to 90 degrees as possible
Bulgarian Split Squats: 4 x 8-10 reps on each leg
*Increase weight after each set
A. Leg Extensions: 4 x 15-20 reps
*Increase weight after each set
B. Lying Hamstring Curl: 4 x 15-20 reps
*Increase weight after each set
A. DB RDL: 4 x 10-12 reps
*Increase weight after each set
B. Leg Press: 4 x 12-15 reps
*Increase weight after each set
ARMS
Close Grip Bench Press: 10,8,6,4, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
*Go as heavy as you can while keeping safe form
*For your heavy sets, it may be best to ask for a spot
Weighted Dips: 4 x 8-12 reps
*Increase weight after each set
A. Overhead Rope Extension: 4 x 8-12 reps
*Increase weight after each set
B. DB Kickbacks: 4 x 10-12 reps
*Increase weight after each set
BB Preacher Curls: 4 x 8-10 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
DB SA Preacher Curls: 10,8,6,6
*Increase weight after each set
A. BB Curls: 4 x 8-10
*Increase weight after each set
B. High Pulley Cable Curls: 4 x 10-12
*Choose a moderate to heavy weight
SHOULDERS
Seated BB Military Press: 10,8,6,4, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
A. DB Lateral Raise: 4 x 12-15 reps
*Increase weight after each set
B. EZ Bar Upright Row: 4 x 10-12
*Increase weight after each set
Seated DB Arnold Press: 4 x 8-10
*Increase weight after each set
A. BB Shrugs: 4 x 12-15 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
B. Rope Face Pulls: 4 x 12-15 reps
*Increase weight after each set
LEGS
A. Leg Extensions: 4 x 15-20 reps
*Increase weight after each set
B. Hamstring Curls: 4 x 15-20 reps
*Increase weight after each set
A. DB Bulgarian Split Squats: 4 x 8-10 reps on each leg
*Increase weight after each set
B. Staggered Stance RDL: 4 x 8-10 reps on each leg
*Moderate weight
A. DB Goblet Squats: 4 x 10-12 reps
*Increase weight after each set
B. Calf Raises on Leg Press: 4 x 15-20 reps
*Moderate weight
*Focus on the squeeze
Week 8
BACK
SA DB Row: 4 x 8-12 reps
*Increase weight after each set
*Go as heavy as you while keeping safe form
Weighted Close Grip Pull-Ups: 4 x 8-12 reps,(Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
Wide Grip Cable Row: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
A. Wide Grip Lat Pull Down: 4 x 8-12 reps
*Increase weight after each set
B. Seated Machine Row: 4 x 8-12 reps
*Increase weight after each set
CHEST
Incline Bench Press: 10,8,6,4,2
*Increase weight after each set
*Go as heavy as you while keeping safe form
*For your heavy sets, it may be best to ask for a spot
Flat Bench Press: 10,8,6,4
*Increase weight after each set
*Go as heavy as you while keeping safe form
*For your heavy sets, it may be best to ask for a spot
Incline Dumbbell Press: 4 x 8-10 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
*Go as heavy as you can while keeping safe form
A. Chest Press Machine: 4 x 8-10 reps
*Increase weight after each set
B. Incline Cable Flies: 4 x 10-12 reps
*Increase weight after each set
LEGS
Squats: 10,8,6,4,4
*Increase weight after each set
*Make sure you’re getting as close to 90 degrees as possible
Bulgarian Split Squats: 4 x 8-10 reps on each leg
*Increase weight after each set
A. Leg Extensions: 4 x 15-20 reps
*Increase weight after each set
B. Lying Hamstring Curl: 4 x 15-20 reps
*Increase weight after each set
A. DB RDL: 4 x 10-12 reps
*Increase weight after each set
B. Leg Press: 4 x 12-15 reps
*Increase weight after each set
ARMS
Close Grip Bench Press: 10,8,6,4, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
*Go as heavy as you can while keeping safe form
*For your heavy sets, it may be best to ask for a spot
Weighted Dips: 4 x 8-12 reps
*Increase weight after each set
A. Overhead Rope Extension: 4 x 8-12 reps
*Increase weight after each set
B. DB Kickbacks: 4 x 10-12 reps
*Increase weight after each set
BB Preacher Curls: 4 x 8-10 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
DB SA Preacher Curls: 10,8,6,6
*Increase weight after each set
A. BB Curls: 4 x 8-10
*Increase weight after each set
B. High Pulley Cable Curls: 4 x 10-12
*Choose a moderate to heavy weight
SHOULDERS
Seated BB Military Press: 10,8,6,4, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
A. DB Lateral Raise: 4 x 12-15 reps
*Increase weight after each set
B. EZ Bar Upright Row: 4 x 10-12 reps
*Increase weight after each set
Seated DB Arnold Press: 4 x 8-10 reps
*Increase weight after each set
A. BB Shrugs: 4 x 12-15 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
B. Rope Face Pulls: 4 x 12-15 reps
*Increase weight after each set
LEGS
A. Leg Extensions: 4 x 15-20 reps
*Increase weight after each set
B. Hamstring Curls: 4 x 15-20 reps
*Increase weight after each set
A. DB Bulgarian Split Squats: 4 x 8-10 reps on each leg
*Increase weight after each set
B. Staggered Stance RDL: 4 x 8-10 reps on each leg
*Moderate weight
A. DB Goblet Squats: 4 x 10-12 reps
*Increase weight after each set
B. Calf Raises on Leg Press: 4 x 15-20 reps
*Moderate weight
*Focus on the squeeze
Congratulations on completing Phase 2.
You may now move on to Phase 3.
If you don’t have Phase 3 you can purchase it
now with the link below.
https://www.thelostbreed.com/collections/frontpage/
products/become-colossal-vol-2-individual-phases
Week 9
BACK
A. T-Bar Row: 4 x 8-10 reps
*Increase weight after each set
B. SA DB Row: 4 x 8-10 reps
*Increase weight after each set
Weighted Wide Grip Pull-Ups: 4 x 8-10 reps
*Increase weight after each set
A. Close Grip Lat Pull Down: 4 x 8-12 reps
*Increase weight after each set
B. Wide Grip Seated Cable Row: 4 x 8-12 reps
*Increase weight after each set
Wide Grip Lat Pull Down: 4 x 8-12, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
CHEST
Flat Bench Press: 8,5,3,1,1,5
*Increase weight after each set
Incline Dumbbell Press: 4 x 6-10 reps
*Increase weight after each set
Incline Bench Press: 4 x 6-10 reps
*Increase weight after each set
Flat Bench Alternating SA DB Press: 4 x 8 reps each arm
*Increase weight after each set
Incline Cable Flies: 4 x 10-12 reps
*Increase weight after each set
LEGS
Squats: 8,5,3,1,1,5
*Increase weight after each set
*Make sure you’re getting as close to 90 degrees as possible
A. SL Leg Press: 4 x 10-12 reps each leg
*Increase weight after each set
B. DB Goblet Squats: 4 x 10-12 reps
*Increase weight after each set
A. BB RDL: 4 x 10-12 reps
*Increase weight after each set
B. BB Hip Thrusters: 4 x 10-12 reps
*Increase weight after each set
A. Leg Extensions: 4 x 12-15 reps
*Increase weight after each set
B. Hamstring Curls: 4 x 12-15 reps
*Increase weight after each set
ARMS
A. BB Curls: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
B. Close Grip Bench Press: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
A. EZ Bar Preacher Curl: 4 x 8-12 reps
*Increase weight after each set
B. DB Kickbacks: 4 x 8-12 reps
*Increase weight after each set
A. Seated DB Hammer Curls: 4 x 10-12 reps
*Increase weight after each set
B. DB Overhead Extension: 4 x 4 x 10-12 reps
*Increase weight after each set
A. Straight Bar Cable Curls: 4 x 10-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
B. Straight Bar Cable Pushdowns: 4 x 10-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
SHOULDERS
A. Seated DB Press: 12.10.8.6
*Increase weight after each set
B. DB Lateral Raises: 4 x 12-15 reps
*Increase weight after each set
A. Kneeling SA DB Press: 4 x 8-10 reps each arm
*Increase weight after each set
B. Rope Face Pulls: 4 x 10-12 reps
*Increase weight after each set
A. Plate Raises: 4 x 10-12 reps
*If a 45 lb plate is too heavy use a 25 lb plate
B. BB Upright Rows: 4 x 10-12 reps
*Choose a moderate weight
BB Shrugs: 4 x 10-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
LEGS
A. Leg Extensions: 4 x 15-20 reps
*Increase weight after each set
B. Hamstring Curls: 4 x 15-20 reps
*Increase weight after each set
A. DB Bulgarian Split Squats: 4 x 8-10 reps on each leg
*Increase weight after each set
B. Staggered Stance RDL: 4 x 8-10 reps on each leg
*Moderate weight
A. DB Goblet Squats: 4 x 10-12 reps
*Increase weight after each set
B. Calf Raises on Leg Press: 4 x 15-20 reps
*Moderate weight
*Focus on the squeeze
Week 10
BACK
A. T-Bar Row: 4 x 8-10 reps
*Increase weight after each set
B. SA DB Row: 4 x 8-10 reps
*Increase weight after each set
Weighted Wide Grip Pull-Ups: 4 x 8-10 reps
*Increase weight after each set
A. Close Grip Lat Pull Down: 4 x 8-12 reps
*Increase weight after each set
B. Wide Grip Seated Cable Row: 4 x 8-12 reps
*Increase weight after each set
Wide Grip Lat Pull Down: 4 x 8-12, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
CHEST
Flat Bench Press: 8,5,3,1,1,5
*Increase weight after each set
Incline Dumbbell Press: 4 x 6-10 reps
*Increase weight after each set
Incline Bench Press: 4 x 6-10 reps
*Increase weight after each set
Flat Bench Alternating SA DB Press: 4 x 8 reps each arm
*Increase weight after each set
Incline Cable Flies: 4 x 10-12 reps
*Increase weight after each set
LEGS
Squats: 8,5,3,1,1,5
*Increase weight after each set
*Make sure you’re getting as close to 90 degrees as possible
A. SL Leg Press: 4 x 10-12 reps each leg
*Increase weight after each set
B. DB Goblet Squats: 4 x 10-12 reps
*Increase weight after each set
A. BB RDL: 4 x 10-12 reps
*Increase weight after each set
B. BB Hip Thrusters: 4 x 10-12 reps
*Increase weight after each set
A. Leg Extensions: 4 x 12-15 reps
*Increase weight after each set
B. Hamstring Curls: 4 x 12-15 reps
*Increase weight after each set
ARMS
A. BB Curls: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
B. Close Grip Bench Press: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
A. EZ Bar Preacher Curl: 4 x 8-12 reps
*Increase weight after each set
B. DB Kickbacks: 4 x 8-12 reps
*Increase weight after each set
A. Seated DB Hammer Curls: 4 x 10-12 reps
*Increase weight after each set
B. DB Overhead Extension: 4 x 4 x 10-12 reps
*Increase weight after each set
A. Straight Bar Cable Curls: 4 x 10-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
B. Straight Bar Cable Pushdowns: 4 x 10-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
SHOULDERS
A. Seated DB Press: 12.10.8.6
*Increase weight after each set
B. DB Lateral Raises: 4 x 12-15 reps
*Increase weight after each set
A. Kneeling SA DB Press: 4 x 8-10 reps each arm
*Increase weight after each set
B. Rope Face Pulls: 4 sets 10-12 reps
*Increase weight after each set
A. Plate Raises: 4 x 10-12 reps
*If a 45 lb plate is too heavy use a 25 lb plate
B. BB Upright Rows: 4 x 10-12 reps
*Choose a moderate weight
BB Shrugs: 4 x 10-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
LEGS
A. Leg Extensions: 4 x 15-20 reps
*Increase weight after each set
B. Hamstring Curls: 4 x 15-20 reps
*Increase weight after each set
A. DB Bulgarian Split Squats: 4 x 8-10 reps on each leg
*Increase weight after each set
B. Staggered Stance RDL: 4 x 8-10 reps on each leg
*Moderate weight
A. DB Goblet Squats: 4 x 10-12 reps
*Increase weight after each set
B. Calf Raises on Leg Press: 4 x 15-20 reps
*Moderate weight
*Focus on the squeeze
Week 11
BACK
BB Row: 4 x 8-12 reps
*Increase weight after each set
Weighted Close Grip Pull-ups: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
A. Seated Machine Row: 4 x 8-12 reps
*Increase weight after each set
B. Wide Grip Lat Pulldown: 4 x 8-12 reps
*Increase weight after each set
SA DB Row: 4 x 8-12 reps
*Increase weight after each set
CHEST
Flat Bench Press: 8,5,3,1,1,5
*Increase weight after each set
Incline DB Press: 4 x 6-10 reps
*Increase weight after each set
Alternating SA Incline DB Press: 4 x 8 reps each arm
*Increase weight after each set
Chest Machine Press: 4 x 8-12 reps
*Increase weight after each set
Decline Cable Flies: 4 x 10-12 reps
*Increase weight after each set
LEGS
Squats: 8,5,3,1,1,5
*Increase weight after each set
*Make sure you’re getting as close to 90 degrees as possible
A. DB Reverse Lunges: 4 x 8-10 reps on each leg
*Increase weight after each set
B. DB RDL: 4 x 10-12 reps
*Increase weight after each set
A. Leg Extensions: 4 x 12-15 reps
*Increase weight after each set
B. Hamstring Curls: 4 x 12-15 reps
*Increase weight after each set
DB Goblet Squats: 4 x 10-12 reps
*Increase weight after each set
ARMS
A. Rope Curls: 4 x 10-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
B. Rope Pushdowns: 4 x 10-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
A. Alternating DB Curls: 4 x 10-12 reps each arm
*Increase weight after each set
B. Weighted Dips: 4 x 10-12 reps
*Increase weight after each set
A. High Pulley Cable Curls: 4 x 10-12 reps
*Increase weight after each set
B. Overhead Rope Extensions: 4 x 10-12 reps
*Increase weight after each set
A. BB Curls: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
B. Close Grip Bench Press: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
SHOULDERS
A. Kneeling SA DB Press: 4 x 8-10 reps each arm
*Increase weight after each set
B. Kneeling SA DB Lateral Raises: 4 x 8-10 reps each arm
*Increase weight after each set
BB Military Press: 4 x 6-10 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
A. DB Lateral Raises: 4 x 12-15 reps
*Increase weight after each set
B. DB Front Raises: 4 x 12-15 reps
*Increase weight after each set
A. BB Shrugs: 4 x 10-12 reps
*Increase weight after each set
B. Rear DB Flies: 4 x 10-12 reps
*Choose a moderate weight
LEGS
A. Leg Extensions: 4 x 15-20 reps
*Increase weight after each set
B. Hamstring Curls: 4 x 15-20 reps
*Increase weight after each set
A. DB Bulgarian Split Squats: 4 x 8-10 reps on each leg
*Increase weight after each set
B. Staggered Stance RDL: 4 x 8-10 reps on each leg
*Moderate weight
A. DB Goblet Squats: 4 x 10-12 reps
*Increase weight after each set
B. Calf Raises on Leg Press: 4 x 15-20 reps
*Moderate weight
*Focus on the squeeze
Week 12
BACK
BB Row: 8-12 reps
*Increase weight after each set
Weighted Close Grip Pull-ups: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
A. Seated Machine Row: 4 x 8-12 reps
*Increase weight after each set
B. Wide Grip Lat Pulldown: 4 x 8-12 reps
*Increase weight after each set
SA DB Row: 4 x 8-12 reps
*Increase weight after each set
CHEST
Flat Bench Press: 8,5,3,1,1,5
*Increase weight after each set
Incline DB Press: 4 x 6-10 reps
*Increase weight after each set
Alternating SA Incline DB Press: 4 x 8 reps each arm
*Increase weight after each set
Chest Machine Press: 4 x 8-12 reps
*Increase weight after each set
Decline Cable Flies: 4 x 10-12 reps
*Increase weight after each set
LEGS
Squats: 8,5,3,1,1,5
*Increase weight after each set
*Make sure you’re getting as close to 90 degrees as possible
A. DB Reverse Lunges: 4 x 8-10 reps on each leg
*Increase weight after each set
B. DB RDL: 4 x 10-12 reps
*Increase weight after each set
A. Leg Extensions: 4 x 12-15 reps
*Increase weight after each set
B. Hamstring Curls: 4 x 12-15 reps
*Increase weight after each set
DB Goblet Squats: 4 x 10-12 reps
*Increase weight after each set
ARMS
A. Rope Curls: 4 x 10-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
B. Rope Pushdowns: 4 x 10-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
A. Alternating DB Curls: 4 x 10-12 reps each arm
*Increase weight after each set
B. Weighted Dips: 4 x 10-12 reps
*Increase weight after each set
A. High Pulley Cable Curls: 4 x 10-12 reps
*Increase weight after each set
B. Overhead Rope Extensions: 4 x 10-12 reps
*Increase weight after each set
A. BB Curls: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
B. Close Grip Bench Press: 4 x 8-12 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
SHOULDERS
A. Kneeling SA DB Press: 4 x 8-10 reps each arm
*Increase weight after each set
B. Kneeling SA DB Lateral Raises: 4 x 8-10 reps each arm
*Increase weight after each set
BB Military Press: 4 x 6-10 reps, (Dropset until failure)
*Increase weight after each set until your dropset
*On your last set go as heavy as you can then immediately drop the weight
lighter and go until failure
A. DB Lateral Raises: 4 x 12-15 reps
*Increase weight after each set
B. DB Front Raises: 4 x 12-15 reps
*Increase weight after each set
A. BB Shrugs: 4 x 10-12 reps
*Increase weight after each set
B. Rear DB Flies: 4 x 10-12 reps
*Choose a moderate weight
LEGS
A. Leg Extensions: 4 x 15-20 reps
*Increase weight after each set
B. Hamstring Curls: 4 x 15-20 reps
*Increase weight after each set
A. DB Bulgarian Split Squats: 4 x 8-10 reps on each leg
*Increase weight after each set
B. Staggered Stance RDL: 4 x 8-10 reps on each leg
*Moderate weight
A. DB Goblet Squats: 4 x 10-12 reps
*Increase weight after each set
B. Calf Raises on Leg Press: 4 x 15-20 reps
*Moderate weight
*Focus on the squeeze
CONGRATULATIONS
Congratulations from the TLB family on your completion of our
12-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 program 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
journey through life remember one thing, The grind always
knows how much work you’ve put in. It knows what sacrifices
you’ve made in order to achieve your goals. with dedication,
determination, and consistency. 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. 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.