1
BONY
BEASTLY
WORKOUTS
TO
Training Program by
MARCO WALKER-NG
Design by Jared Polowick & Shane Duquette
- COPYRIGHT & DISCLAIMER Before beginning any new exercise, nutrition or dietary supplement program you should consult a physician first.
The information presented in this program is not meant to treat or prevent any disease or to provide the reader
with medical advice. If you are looking for specific medical advice then you should obtain this information from a
licensed health-care practitioner.
This publication is intended for informational use only. Jared Polowick, Shane Duquette, Marco Walker-NG and
www.bonytobeastly.com will not assume any liability or be held responsible for any form of injury, personal
loss or illness caused by the utilization of this information. The individual results obtained from the use of this
program will vary from person to person and we make no guarantee as to the degree of results
that you will personally achieve.
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redistribute this report. It is reserved solely for bonytobeastly.com members. Copyright and illegal distribution
violations will be prosecuted.
© 2012 - www.bonytobeastly.com - All Rights Reserved
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CONTENTS
TERMINOLOGY FOR THE WORKOUT SHEETS. . . . . . . . . . . . . . . . . . . 4
PHASE 1: CORE, BACK TECHNIQUE & MUSCLE SIZE . . . . . . . . . . . . . 7
Day One. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
Day Two. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
Day Three. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
Nutrition Checklist. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
Sample Grocery List. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
PHASE 2: SIZE + STRENGTH . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
Day One. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
Day Two. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
Day Three. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
Nutrition Checklist. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
PHASE 3: STRENGTH + SIZE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
PHASE 4: BEAST MODE. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
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TERMINOLOGY FOR THE WORKOUT SHEETS
Exercise order:
This column is on the far left. It dictates which order to perform each exercise in
(As, Bs, Cs, etc). The exercises go from heavy and complex to simpler and lighter
the further down the sheet you get. They are to be performed in alphabetical order.
You will typically see supersets (A1 + A2) because they allow you to perform
more in less time.
A superset means if you are doing squats and chin ups, you do one set of
squats, rest, then one set of chin ups, rest, then back to squats — and continue until
you’ve completed the required amount of sets for each. This will be labeled as A1
(Squats) and A2 (Chin Ups). So, essentially, you’ll be performing the exercises for
each letter together as a circuit.
Exercise:
This column says what exercise you’re doing; you will typically find a couple
coaching cues to think of when you’re performing these exercises.
Week:
This column will tell you which week you’re on. This is important because the
amount of sets and reps you’re doing each week may change.
Reps:
Officially known as repetitions, this is one full execution of the movement. So if
you were doing a squat, going all the way down and then all the way up would be
one repetition.
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Sets:
This is how many times you’ll perform a desired number of repetitions at one time.
A typical set in phase 1, for example, would have 12 repetitions performed in a
row without easing the tension on the muscle. If 3 sets are indicated, that means
you’ll be doing that set of 12 repetitions three times, resting
between each set.
Rest:
This is how long you can curse my name for. It will be in seconds. And it will never
feel like enough. So 90s means 90 seconds of thinking “dammit Marco, I need
more time to rest!”
Tempo:
This represents how quickly you should lift the weight. 3 or 4 numbers usually
describe it. Let’s use a 3011 tempo as an example. The first number represents
the eccentric or “lowering” portion of the exercise. The second number indicates
if there is a pause at the bottom of the movement—there almost never will be.
The third number indicates how fast the concentric portion or “lifting” part will
be. The fourth number indicates whether or not there is a pause at the top of the
movement. If we used the 3011 tempo in a squat, it would mean you would lower
the weight for 3 seconds, not pause at the bottom (0 seconds), lift the weight in
1 second, pause for 1 second squeezing the glutes at the top, and then lower the
weight back down in 3 seconds. There is never any time when the muscle goes
slack. Keeping that muscle consistently under tension for the indicated number of
reps is important.
5
Recording your progress:
In the columns beside the main column, you will see set 1, set 2, etc. This is where
you write in the weight you were lifting and how many reps you were able to lift it
for.
Notes:
In the notes section at the bottom you can write down any notes that you might
want to record. For example if you feel really crappy or switched something
because your knee was aching—write it down. Or if you need a place to write
down a cute girl’s number! Not that that should be your focus … the gym is for
training, man.
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PHASE 1: CORE, BACK TECHNIQUE & MUSCLE SIZE
forward
head
postural
alignment
rounded
shoulders
beastly
back
full body
muscle growth
weak
abdominal
muscles
strong
core
flat/sway
back
beefy
buns
Technique
Phase One starts with relatively lighter weights and relatively higher reps. To get
better at a skill you need to do lots of reps. I don’t expect you to have perfect
technique right off the bat, especially if you don’t have a coach. I’ve been training
seriously for close to 6 years and I still mess things up. However, by the end of
phase 1, I expect you to be proficient enough to progress to phase 2.
This first phase is crucial, as it will set the tone for the kind of results you will
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get in the following phases. I strongly recommend practicing your technique for
squats, deadlifts and push-ups as much as possible with bodyweight outside of the
workouts, whether it is a couple reps in front of the mirror before school/work, or
whenever you go to pick something up off the ground. Just get those thoughtful
practice reps in!
Beginners can make strength and hypertrophy gains with just 40% of their
1RM, which means starting off a bit lighter will still give you impressive gains.
Consider this analogy: if you need to cut a piece of small paper you would use
scissors, right? You wouldn’t need to use a chainsaw yet because scissors will be the
safest and most efficient tool for the job. The scissors will accomplish the job faster
too, and produce BETTER results. However, when we’re about to cut down a giant
red oak tree to harvest it for school supplies, that’s when you’ll need to bring out
the big guns, as scissors just won’t do the trick anymore. That is how this program
is designed.
Proper alignment
The next goal of this phase, and program in general, is to improve your postural
alignment. Why is this important? For one, if you take two guys with the same
muscular development, the guy who has the best posture will always have a more
attractive body. More importantly though your body will function much better,
and you can rid yourself of chronic injuries and essentially bulletproof your body.
If you value feeling good this is essential. I know muscle size is important, but
training is ten times more fun when you’re not in pain. The confidence you get
from a well functioning body is awesome! To achieve this goal the program focuses
on the key areas of weakness—Upper back, core and glutes. Not only will this help
improve your posture, it will make you a beast.
Not many people have well developed backs and glutes. Try to imagine how
you would look and function if your core was made of jello. Every time you went
to do a squat, your upper body would fall over, you would get no power from your
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legs and would have trouble even standing. Now imagine if your core was made of
a series of interwoven steel cables – pliable but rock solid. Imagine how much more
weight you could lift, how much faster you could run, and how much more total
power you could produce. To truly be a beast, you need a strong and capable core,
something that is not made by endless crunches.
An impressive back speaks for itself. Women, time and time again, have found
powerful backs the most attractive muscle-related feature in a man. This is because
your back is a true indicator of raw strength. Ironically, men typically spend their
time working their chest and biceps, which pulls their shoulders forward and
ruins the shape and power of their back and shoulders. This is a true indicator of
gym-rat machine-strength. Sadly, spending time at the computer will hunch you in
too. The result? Most men have terribly unattractive and dysfunctional backs. But
you won’t.
Connective tissue strength
Before we get into the heavier loading it’s important to not only strengthen and
develop the muscle tissues, but also the connective tissues, such as tendons and
ligaments. Since the reps are higher and there is more time under tension, this helps
to better stimulate and strengthen the connective tissues. This will help to keep
your body solid as you progressively shift to heavier and heavier weights. This is an
area most trainees neglect, and mastering it will help you shoot way past them as
you train.
Time under tension
Time under tension signifies how long your muscles are under stress for. In this
phase they’ll be under tension for a relatively long amount of time as far as
building muscle is concerned. For this phase it is important to feel the muscles
contract. Focus on “feeling the burn” in the right places. This is important to help
develop coordination and that famed “mind-muscle connection”, which is very
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important for developing excellent technique. It is also very important for muscular
hypertrophy (increasing muscle size).
You’re going to get a ripped torso.
Awesome abs, deep serratus muscles and bulging obliques are a fortunate
byproduct of having an extremely functional core. This phase will give you a
ripped functional core.
Eating for Mass
As far as eating goes there’s one primary goal in Phase One: pack on the pounds. In
order to do that we want you focusing on accomplishing three things:
1. Get in those calories. Remember how I said a calorie isn’t just a calorie?
That’s true, however there’s that other fact that us skinny guys like to ignore:
you absolutely need to consume enough calories. I’ve affectionately called this
eating like a lumberjack, because you’ll likely find that you’re all of a sudden
eating like a burly 200 pound manly man. You will not gain weight no matter
how healthy you eat and how hard you train if you don’t eat enough, so ask
yourself “what would a lumberjack eat?” every time you chow down. Hint:
this includes steak and potatoes, not donuts and processed fruit juice.
2. Get in that protein. If you have some experience building muscle you already
know how important this is. You should be eating 1-1.5 grams of protein for
every pound you weigh minimum. Get it from steak, chicken, cottage cheese,
greek yogurt, eggs, fish, protein powders, etc, and have it with every meal. You
can’t build muscle if you aren’t supplying your body with the building blocks
that it needs to construct it.
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3. Focus on consistency. Going from a skinny-boy’s diet to a muscle-building
diet is a big switch. Take it day by day. The good news is that if you can accomplish goals 1 and 2 every day in the first week chances are you’ll go up by
at least a couple of pounds. If you can accomplish goals 1 and 2 for the entire
first phase you’ll be up 10+ pounds. If your nutrition choices are good ones
and you’re hitting the gym hard those 10 pounds will be muscular ones.
If you’re having trouble fitting all that food in your stomach try drinking
more protein/fruit/dairy smoothies. Still not getting in enough? Try taking 1 oz
shots of extra virgin olive oil or safflower oil (+250 healthy calories each). Don’t
stress too much about putting on fat, since us skinny guys are pretty resistant to it.
Some of our beta testers even reported getting leaner as they went through Phase
One. Print out the Phase One nutrition checklist and slam down those calories!
Hungry for more?
Start taking fish oil pills (i.e. salmon). They’ll help direct the food you’re eating
towards muscle gain instead of fat gain. Take 3 capsules per day if you’re a regular
skinny guy. Take 12-14 capsules per day if you’re skinny-fat.
We also highly recommend creatine supplementation. It’s 100% healthy and will
boost your results in the gym, allowing you to pack on muscle even
more quickly.
Do the warm-up routine on non-workout days at home, putting emphasis on
perfect technique and feeling the muscles contract and release.
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BONY
TO
BEASTLY
PHASE ONE
DAY ONE
STARTED ON:
FINISHED ON:
STARTING WEIGHT:
FINISHING WEIGHT:
CIRCUIT A
EXERCISE
Rack Pulls From Mid Shin
WEEK
SETS
REPS
SET 1
1
2
12
SET 2
SET 3
SET 4
SET 5
– Neutral spine.
CUES
2
3
12
– Neutral neck.
REST: 60s
3
3
12
– “Hump” the bar.
TEMPO: 201
4
3
10
– Keep your shins vertical.
5
4
10
WEEK
SETS
REPS
1
2
12/side
– Glutes tight.
EXERCISE
1-arm DB Bench Press
– Shoulder down and back.
SET 1
SET 2
SET 3
SET 4
SET 5
CUES
2
3
12/side
– Drive heels into ground + Core tight.
REST: 60s
3
3
12/side
– Forearm vertical.
TEMPO: 301
4
3
10/side
– Wrist straight.
5
4
10/side
– Shoulder down and back.
WEEK
SETS
REPS
Bodyweight 90/90
1
2
8/side
– Drive through heel on front leg.
Split Squat
2
3
10/side
– Keep the front shin vertical.
REST: 60s
3
3
10/side
– Back leg straight down.
TEMPO: 301
4
3
12/side
– Glute and oblique tight.
5
3
12/side
– Stand tall + be 90/90.
CIRCUIT B
EXERCISE
EXERCISE
SET 1
SET 1
SET 2
SET 2
SET 3
SET 3
SET 4
SET 4
SET 5
SET 5
CUES
CUES
WEEK
SETS
REPS
1/2 Kneeling Cable Row
1
2
12/side
– Neutral spine.
1-arm Cable Row
2
3
12/side
– Push top leg into ground.
REST: 60s
3
3
12/side
– Squeeze glutes on trailing leg.
TEMPO: 2011
4
3
10/side
– Stay tall + shoulders down & back.
5
3
10/side
– Top knee in line with second toe.
CIRCUIT C
DAY ONE
EXERCISE
Front Plank
SET 1
SET 2
SET 3
SET 4
SET 5
CUES
WEEK
SETS
REPS
1
3
4 x 5s
– Chin tucked.
2
3
4 x 10s
– Get long.
REST: 30s
3
3
4 x 15s
– Abs tight.
TEMPO: ISO
4
3
4 x 15s
– Glutes tight.
5
3
4 x 5s
WEEK
SETS
REPS
1
2
8
2
2
8
3
2
10
REST: 30s
4
2
10
TEMPO: 121
5
2
12
EXERCISE
WEEK
SETS
REPS
Bat Wings
1
2
3 x 10s
– Shoulder blades together.
EXERCISE
Prone IYT on Incline Bench
– Keep your body in a straight line.
SET 1
SET 2
SET 3
SET 4
SET 5
SET 1
SET 2
SET 3
SET 4
SET 5
CUES
CUES
2
2
3 x 15s
– Drive blades into your back pocket
REST: 30s
3
2
3 x 20s
– Glutes tight.
TEMPO: ISO
4
2
3 x 25s
– Chin tucked
5
2
3 x 30s
WEEK
SETS
REPS
1
2
15
– Stand tall.
CIRCUIT D
EXERCISE
Tricep Pushdowns
SET 1
SET 2
SET 3
SET 4
SET 5
CUES
2
2
15
– Shoulders down & back.
REST: 30s
3
2
15
– Glutes tight.
TEMPO: 201
4
2
12
– Obliques tight.
5
2
12
– Squeeze triceps
EXERCISE
Workout Drink
WEEK
SETS
EVERY WEEK
ONE CHANCE
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
– Think of all the muscle it will build
12
BONY
TO
BEASTLY
PHASE ONE
DAY TWO
STARTED ON:
FINISHED ON:
STARTING WEIGHT:
FINISHING WEIGHT:
CIRCUIT A
EXERCISE
WEEK
SETS
REPS
1-arm Tall Kneeling
1
2
12/side
– Get tall.
Lat Pulldown
2
3
12/side
– Tight abs.
REST: 60s
3
3
12/side
– Tight glutes.
TEMPO: 301
4
3
10/side
– Wrist straight.
5
4
10/side
WEEK
SETS
REPS
1
2
12
– Neutral spine and neck.
EXERCISE
Goblet Squats
SET 1
SET 2
SET 3
SET 4
SET 5
CUES
– Shoulder down and back (locked in).
SET 1
SET 2
SET 3
SET 4
SET 5
CUES
2
3
12
– Hips back.
REST: 60s
3
3
12
– Vertical shin.
TEMPO: 301
4
3
10
– Squeeze the glutes.
5
4
10
– Knee over second toe.
EXERCISE
WEEK
SETS
REPS
Push Ups
1
2
12
– Core tight, glutes tight.
CIRCUIT B
SET 1
SET 2
SET 3
SET 4
SET 5
CUES
2
3
12
– Get tall.
REST: 60s
3
3
12
– Look straight at the ground.
TEMPO: 301
4
3
10
5
4
10
WEEK
SETS
REPS
1
2
12
– Squeeze your glutes.
EXERCISE
DB Romanian Deadlift
SET 1
SET 2
SET 3
SET 4
SET 5
CUES
2
3
12
– Keep the shoulders down and back.
REST: 60s
3
3
12
– Neutral spine + neck.
TEMPO: 2011
4
3
10
– Shins pointing straight up
5
4
10
– Push the hips back.
CIRCUIT C
DAY TWO
SET 1
SET 2
SET 3
SET 4
SET 5
CUES
EXERCISE
WEEK
SETS
REPS
Side Plank
1
3
5 x 5s
– Chin tucked.
Repeat reps on each side
2
3
5 x 5s
– Get long.
REST: 0s
3
3
6 x 5s
– Obliques tight.
TEMPO: ISO
4
3
7 x 5s
– Glutes tight.
5
3
8 x 5s
WEEK
SETS
REPS
1
2
8
– Shoulder down and back.
2
2
8
– Movement like a door hinge.
3
2
10
– Slow it down.
REST: 0s
4
2
10
TEMPO: 202
5
2
10
WEEK
SETS
REPS
1
2
15
– Core and glutes tight.
EXERCISE
Side Lying External Rotation
EXERCISE
Cable Curls
– Keep your body in a straight line.
SET 1
SET 1
SET 2
SET 2
SET 3
SET 3
SET 4
SET 4
SET 5
SET 5
CUES
CUES
2
2
15
– Shoulders back.
REST: 0s
3
2
15
– Elbows by your sides.
TEMPO: 201
4
2
12
5
2
12
WEEK
SETS
REPS
1
1
30-90s
– Get tall.
CIRCUIT D
EXERCISE
Split Squat EQI
SET 1
SET 2
SET 3
SET 4
SET 5
CUES
2
1
30-90s
– Neutral spine and neck.
REST: 0s
3
1
30-90s
– Glute tight on trailing leg.
TEMPO: 201
4
1
30-90s
– Core tight.
5
1
30-90s
– Hip, knee & foot – in a straight line.
EXERCISE
Workout Drink
WEEK
SETS
EVERY WEEK
ONE CHANCE
WEEK 1
WEEK 2
13
WEEK 3
WEEK 4
WEEK 5
BONY
TO
BEASTLY
PHASE ONE
DAY THREE
STARTED ON:
FINISHED ON:
STARTING WEIGHT:
FINISHING WEIGHT:
CIRCUIT A
EXERCISE
Goblet Squats
WEEK
SETS
REPS
SET 1
1
2
12
SET 2
SET 3
SET 4
SET 5
– Neutral spine and neck.
CUES
2
3
12
– Hips back.
REST: 60s
3
3
12
– Vertical shin.
TEMPO: 301
4
3
10
– Squeeze the glutes.
5
4
10
WEEK
SETS
REPS
1-arm Tall Kneeling Lat
1
2
12/side
– Get tall
Pulldown
2
3
12/side
– Tight abs.
REST: 60s
3
3
12/side
– Tight glutes.
TEMPO: 3011
4
3
10/side
– Wrist straight.
5
4
10/side
– Shoulder down and back (locked in).
WEEK
SETS
REPS
1
2
12
– Stay tall.
EXERCISE
– Knee over second toe.
SET 1
SET 2
SET 3
SET 4
SET 5
CUES
CIRCUIT B
EXERCISE
Seated Row Neutral Grip
SET 1
SET 2
SET 3
SET 4
SET 5
CUES
2
3
12
– Shoulders down and back.
REST: 60s
3
3
12
– Wrists neutral.
TEMPO: 2011
4
3
10
– Body completely rigid.
5
3
10
– Don’t lean back/poke head forward.
WEEK
SETS
REPS
1
2
12
– Squeeze your glutes.
EXERCISE
DB Romanian Deadlift
SET 1
SET 2
SET 3
SET 4
SET 5
CUES
2
3
12
– Keep the shoulders down and back.
REST: 60s
3
3
12
– Neutral spine + neck.
TEMPO: 301
4
3
10
– Shins pointing straight up
5
3
10
– Push the hips back.
CIRCUIT C
DAY THREE
EXERCISE
Front Plank
SET 1
SET 2
SET 3
SET 4
SET 5
CUES
WEEK
SETS
REPS
1
3
4 x 5s
– Chin tucked.
2
3
4 x 10s
– Get long.
REST: 0s
3
3
4 x 15s
– Abs tight.
TEMPO: ISO
4
3
4 x 15s
– Glutes tight.
5
3
4 x 15s
WEEK
SETS
REPS
1
2
8
– Stay tall.
2
2
8
– Abs tight.
3
2
10
– Shoulders back.
REST: 0s
4
2
10
TEMPO: 121
5
2
12
WEEK
SETS
REPS
1
2
80 yards
EXERCISE
Prone IYT on Incline Bench
EXERCISE
Farmer Carries
2
2
80 yards
REST: 30s
3
2
80 yards
TEMPO: ISO
4
2
80 yards
5
2
80 yards
WEEK
SETS
REPS
1
2
15
– Keep your body in a straight line.
SET 1
SET 1
SET 2
SET 2
SET 3
SET 4
SET 5
CUES
SET 3
SET 4
SET 5
CUES
CUES
CIRCUIT D
EXERCISE
Lateral Raises
2
2
15
REST: 45s
3
2
15
TEMPO: 202
4
2
12
5
2
12
EXERCISE
Workout Drink
WEEK
SETS
EVERY WEEK
ONE CHANCE
SET 1
SET 2
SET 3
SET 4
SET 5
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
14
BONY
WEEK ONE
TO
BEASTLY
YOUR PERSONAL
Nutrition Checklist
WEEK TWO
STARTING WEIGHT:
DAILY CALORIE GOAL:
CALORIE INTAKE
DAILY PROTEIN GOAL:
PROTEIN INTAKE
DAILY CALORIE GOAL:
GOAL REACHED?
CALORIE INTAKE
Monday
Monday
Tuesday
Tuesday
Wednesday
Wednesday
Thursday
Thursday
Friday
Friday
Saturday
Saturday
Sunday
Sunday
WEIGHT GAIN:
WEIGHT GAIN:
WEEK THREE
WEEK FOUR
STARTING WEIGHT:
DAILY CALORIE GOAL:
CALORIE INTAKE
DAILY PROTEIN GOAL:
PROTEIN INTAKE
Monday
Tuesday
Wednesday
Wednesday
Thursday
Thursday
Friday
Friday
NUTRITION CHECKLIST
Saturday
Saturday
Sunday
Sunday
WEIGHT GAIN:
WEIGHT GAIN:
DAILY PROTEIN GOAL:
PROTEIN INTAKE
GOAL REACHED?
HOW TO ADJUST YOUR DIET BASED ON YOUR RESULTS
STARTING WEIGHT:
CALORIE INTAKE
GOAL REACHED?
STARTING WEIGHT:
CALORIE INTAKE
Tuesday
DAILY CALORIE GOAL:
DAILY PROTEIN GOAL:
PROTEIN INTAKE
DAILY CALORIE GOAL:
GOAL REACHED?
Monday
WEEK FIVE
STARTING WEIGHT:
DAILY PROTEIN GOAL:
PROTEIN INTAKE
If you aren’t happy with how much muscle you built this week, just
GOAL REACHED?
remember the four I’s: increase, increase, increase, and increase.
Monday
Tuesday
To increase muscle gain:
Wednesday
a. Increase your calories.
Thursday
b. Increase the amount of carbs in your workout drinks.
Friday
c. Increase post-work out meal size
Saturday
d. Increase breakfast size
Sunday
To reduce fat gain while gaining muscle:
WEIGHT GAIN:
a. Eat more frequently (spread out your calories over more meals).
b. Clean up your diet to 90%.
c. Reduce carbs right before bed.
For more info, check out 'Adjusting your diet based on your results
in Chapter 5 of the ebook'.
15
BONY
TO
BEASTLY








Lean red meat (top round, sirloin, etc)

X-large organic free-range eggs





Plain yogurt (2% or 3%)







Spinach



Hot peppers









Frozen mixed berries
Pork
Salmon
Chicken
Turkey
Turkey sausage
Game (bison, deer, boar, elk, ostrich, etc)







YOUR PERSONAL
Grocery List
Beans (kidney, black, etc)
Chick peas
Lentils
Quinoa
Wild rice
Oats
Yams / sweet potatoes
Oysters
Plain greek yogurt
Cheese (cheddar, parmesan, mozzarella, etc)
Milk (2%, whole or lactose free)
Kefir (digestion)
Tomatoes
Broccoli
Cauliflower








Walnuts




Tea













Peanut butter
Cashews
Almonds
Peanuts
Avocados
Olive oil
Safflower oil
Fish oil (salmon or krill)
Coffee
Kombucha
Sauerkraut
Cabbage (not iceberg lettuce)
Carrots (baby or full)
Red / green peppers
Garlic
SAMPLE
GROCERY LIST
Onions
Bananas
Pineapples (digestion)
Oranges
Apples
Grapes
SUPPLEMENTS
Almond butter
Hot sauce
Vinegar
Apple cider vinegar
Pesto
Tomato sauce (glass, not can)
Cinnamon
Turmeric
Cayenne
Himalayan salt
Pepper
Crushed chilis
Plums
Pears
Lemons
16






Whey
Fish oil (salmon or krill)
Creatine
Greens+
Glutamine
Dextrose (glucose)
PHASE 2: SIZE + STRENGTH
Phase 2
huge strength
Gains
full body
muscle growth
improved
alignment
Going into Phase Two you should feel very confident squatting and deadlifting
with proper form. You should be able to feel your glutes working a lot in these
movements as well—not the lower back. If you feel like you still need some work,
feel free to stay in Phase One for another week.
If you are ready to progress, you’ll notice some changes. The time under
tension is a bit shorter, however you’ll now be using heavier weights, which will
help stimulate greater anabolic hormone production.
17
Even though the weights are heavier I’d still like you to focus on feeling the
right muscle doing the work. While you’ll feel less of a burn because you aren’t
lifting as long, you still want to feel tension in the correct places.
You’ll notice that each exercise has progressed into something slightly more
challenging. If you really focused on your technique in Phase One, there shouldn’t
be much of a struggle to progress, as most of them are heavily based on the
exercises you’ve gotten familiar with in Phase One. This will allow you to crank
that weight up without having to worry too much about learning new form.
This month you should already have a solid grasp on the quantity of food
you need to eat to build muscle, so there’s more emphasis on cleaning the diet up
and mastering macronutrient breakdowns. Instead of focusing solely on protein
intake we’ll start focusing on eating a balanced diet that will really pack on the
lean muscle, resist fat gains and improve your health. You’ll still need to get those
calories in to grow, but by now it should be becoming easier and more habitual. It
may hurt to hear this, but now that you’re muscling up you’ll likely actually need
to increase that daily intake to feed that powerful, beautiful and demanding new
muscle you’ve built.
Hungry for more?
If you aren’t getting in your super vegetables we recommend either adding spinach
to your protein/fruit shakes and/or buying a greens supplement. There are a lot
of options out there. Greens+ has great value and is a reliable brand, and Athletic
Greens are the higher end and higher performance alternative.
18
BONY
TO
BEASTLY
PHASE TWO
DAY ONE
STARTED ON:
FINISHED ON:
STARTING WEIGHT:
FINISHING WEIGHT:
CIRCUIT A
EXERCISE
Rack Pulls From Mid Shin
WEEK
SETS
REPS
SET 1
1
2
10
SET 2
SET 3
SET 4
SET 5
– Neutral spine.
CUES
2
3
10
– Neutral neck.
REST: 90s
3
3
8
– “Hump” the bar.
TEMPO: 301
4
4
8
– Keep your shins vertical.
5
4
8
WEEK
SETS
REPS
1
2
10/side
– Glutes tight.
EXERCISE
1-arm DB Bench Press
– Shoulder down and back.
SET 1
SET 2
SET 3
SET 4
SET 5
CUES
2
3
10/side
– Drive heels into ground + Core tight.
REST: 90s
3
3
8/side
– Forearm vertical.
TEMPO: 301
4
4
8/side
– Wrist straight.
5
4
8/side
– Shoulder down and back.
WEEK
SETS
REPS
1-DB 90/90 Split Squat
1
2
8/side
– Drive through heel on front leg.
(weight on forward leg side)
2
3
10/side
– Keep the front shin vertical.
REST: 60s
3
3
10/side
– Back leg straight down.
TEMPO: 301
4
3
12/side
– Glute and oblique tight.
5
3
12/side
– Stand tall + be 90/90.
CIRCUIT B
EXERCISE
EXERCISE
SET 1
SET 1
SET 2
SET 2
SET 3
SET 3
SET 4
SET 4
SET 5
SET 5
CUES
CUES
WEEK
SETS
REPS
Split Stance Low
1
2
10/side
– Stay tight.
Cable Row
2
3
10/side
– Don’t rotate.
REST: 60s
3
3
8/side
– Shoulder down and back.
TEMPO: 2011
4
3
8/side
– Stay tall.
5
3
8/side
WEEK
SETS
REPS
1
2
15s/side
– Glutes tight.
– Back straight.
DAY ONE
EXERCISE
1-Leg Front Plank
CIRCUIT C
2
2
15s/side
REST: 0s
3
2
20s/side
TEMPO: ISO
4
2
20s/side
5
2
25s/side
WEEK
SETS
REPS
1
2
8
2
2
8
3
2
10
REST: 0s
4
2
10
TEMPO: 121
5
2
12
WEEK
SETS
REPS
1
2
15
EXERCISE
Prone IYT on Flat Bench
SET 1
SET 1
SET 2
SET 2
SET 3
SET 4
SET 5
CUES
SET 3
SET 4
SET 5
CUES
CUES
CIRCUIT D
EXERCISE
EZ-Bar Curls
2
2
15
REST: 45s
3
2
15
TEMPO: 201
4
2
12
5
2
12
EXERCISE
Workout Drink
WEEK
SETS
EVERY WEEK
ONE CHANCE
SET 1
SET 2
SET 3
SET 4
SET 5
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
19
BONY
TO
BEASTLY
PHASE TWO
DAY TWO
STARTED ON:
FINISHED ON:
STARTING WEIGHT:
FINISHING WEIGHT:
CIRCUIT A
EXERCISE
WEEK
SETS
REPS
Chin-Ups
1
2
15s
– Drive elbows down to ground.
ISO Hold
2
3
20s
– Shoulder blades in back pocket.
REST: 90s
3
3
20s
– Chest must touch at all times.
TEMPO: ISO
4
4
25s
– Tight abs.
5
4
25s
WEEK
SETS
REPS
1
2
12
– Neutral spine and neck.
EXERCISE
Front Squats
SET 1
SET 1
SET 2
SET 2
SET 3
SET 3
SET 4
SET 4
SET 5
SET 5
CUES
CUES
2
3
12
– Hips back.
REST: 90s
3
3
12
– Vertical shin.
TEMPO: 111
4
3
10
– Squeeze the glutes.
5
3
10
– Knee over second toe.
EXERCISE
WEEK
SETS
REPS
Push Ups
1
2
10
– Core tight, glutes tight.
CIRCUIT B
SET 1
SET 2
SET 3
SET 4
SET 5
CUES
2
3
10
– Get tall.
REST: 60s
3
3
8
– Look straight at the ground.
TEMPO: 301
4
3
8
5
3
8
EXERCISE
SET 1
SET 2
SET 3
SET 4
SET 5
CUES
WEEK
SETS
REPS
1-DB Step Up
1
2
10/side
– Drive heel into step. Feet straight.
(DB on side of forward leg)
2
3
10/side
– Upright torso—always.
REST: 60s
3
3
10/side
– Shoulders & hips square.
TEMPO: 3011
4
4
10/side
– Squeeze glutes
5
4
10/side
DAY TWO
EXERCISE
Tall Kneeling Pallof Press
– Hips in line with knee & foot.
CIRCUIT C
SET 1
SET 2
SET 3
SET 4
SET 5
CUES
WEEK
SETS
REPS
1
3
15s/side
– Stay tall.
2
3
20s/side
– Glutes tight.
REST: 0s
3
3
25s/side
– Obliques tight.
TEMPO: ISO
4
3
30s/side
– Arms straight.
5
3
30s/side
EXERCISE
SET 1
SET 2
SET 3
SET 4
SET 5
CUES
WEEK
SETS
REPS
Seated External Rotation
1
2
8/side
– Stay tall.
(on knee)
2
2
8/side
– Wrist straight.
3
2
10/side
– Arm at 90 degrees.
REST: 0s
4
2
10/side
TEMPO: 202
5
2
10/side
WEEK
SETS
REPS
1
1
30-90s
– Get tall.
CIRCUIT D
EXERCISE
Split Squat EQI
SET 1
SET 2
SET 3
SET 4
SET 5
CUES
2
1
30-90s
– Neutral spine and neck.
REST: 30s
3
1
30-90s
– Glute tight on trailing leg.
TEMPO: ISO
4
1
30-90s
– Core tight.
5
1
30-90s
– Hip, knee & foot – in a straight line.
WEEK
SETS
REPS
1
2
12
EXERCISE
Lateral Raise
2
2
12
REST: 45s
3
2
10
TEMPO: 202
4
2
10
5
2
8
EXERCISE
Workout Drink
WEEK
SETS
EVERY WEEK
ONE CHANCE
SET 1
SET 2
SET 3
SET 4
SET 5
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
20
CUES
BONY
TO
BEASTLY
PHASE TWO
DAY THREE
STARTED ON:
FINISHED ON:
STARTING WEIGHT:
FINISHING WEIGHT:
CIRCUIT A
EXERCISE
Front Squats
WEEK
SETS
REPS
SET 1
1
2
10
SET 2
SET 3
SET 4
SET 5
– Neutral spine and neck.
CUES
2
3
10
– Hips back.
REST: 90s
3
3
8
– Vertical shin.
TEMPO: 301
4
4
8
– Squeeze the glutes.
5
4
8
EXERCISE
WEEK
SETS
REPS
Chin-Ups
1
2
15s
– Drive elbows down to ground.
– Knee over second toe.
SET 1
SET 2
SET 3
SET 4
SET 5
CUES
ISO Hold
2
3
20s
– Shoulder blades in back pocket.
REST: 90s
3
3
20s
– Chest must touch at all times.
TEMPO: ISO
4
4
25s
– Tight abs.
5
4
25s
WEEK
SETS
REPS
Seated Cable Row
1
2
10
– Stay tall.
(Pronated Grip)
2
3
10
– Shoulders down and back.
REST: 60s
3
3
8
– Wrist neutral.
TEMPO: 2011
4
3
8
– Body should remain rigid.
5
3
8
– No forward head poke or body lean!
CIRCUIT B
EXERCISE
EXERCISE
SET 1
SET 1
SET 2
SET 2
SET 3
SET 3
SET 4
SET 4
SET 5
SET 5
CUES
CUES
WEEK
SETS
REPS
Barbell Romanian Deadlift
1
2
10
– Feet pointing straight ahead.
(use straps if necessary)
2
3
10
– Stand up tall.
REST: 60s
3
3
8
– Pull back hips, slight bend at knee.
TEMPO: 2011
4
3
8
– Keep your back flat.
5
3
8
DAY THREE
EXERCISE
1-Leg Prone Bridge
WEEK
SETS
REPS
1
2
15s/side
2
2
15s/side
REST: 0s
3
2
20s/side
TEMPO: ISO
4
2
20s/side
5
2
25s/side
WEEK
SETS
REPS
1
2
8
2
2
8
3
2
10
REST: 0s
4
2
10
TEMPO: 121
5
2
12
WEEK
SETS
REPS
1
2
15
EXERCISE
Prone IYT on Flat Bench
– Squeeze glutes to lift weigt.
CIRCUIT C
SET 1
SET 2
SET 3
SET 4
SET 5
CUES
SET 1
SET 2
SET 3
SET 4
SET 5
CUES
CUES
CIRCUIT D
EXERCISE
Close-Grip Push-Ups
2
2
15
REST: 60s
3
2
12
TEMPO: 302
4
2
12
5
2
10
EXERCISE
Workout Drink
WEEK
SETS
EVERY WEEK
ONE CHANCE
SET 1
SET 2
SET 3
SET 4
SET 5
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
21
BONY
TO
BEASTLY
YOUR PERSONAL
Nutrition Checklist
Goal: big calories, optimal macronutrient intake, eating clean
bonus: spinach in shakes and/or greens supplement
Daily balance of calories: Protein: 20-25% – Carbs: 40-50% – Fats: 25-30%
Number of calories in each gram of: Protein: 4 calories – Carbs: 4 calories – Fats: 9 calories
WEEK ONE
WEEK TWO
STARTING WEIGHT:
DAILY CALORIE GOAL:
CALORIES
DAILY PROTEIN GOAL:
PROTEIN
CARBS
FATS
DAILY CALORIE GOAL:
GOAL REACHED?
CALORIES
Mon.
Mon.
Tues.
Tues.
Wed.
Wed.
Thurs.
Thurs.
Fri.
Fri.
Sat.
Sat.
Sun.
Sun.
WEIGHT GAIN:
WEIGHT GAIN:
WEEK THREE
WEEK FOUR
STARTING WEIGHT:
DAILY CALORIE GOAL:
CALORIES
DAILY PROTEIN GOAL:
PROTEIN
CARBS
FATS
Mon.
Tues.
Wed.
Wed.
Thurs.
Thurs.
Fri.
Fri.
Sat.
Sat.
Sun.
Sun.
WEIGHT GAIN:
WEIGHT GAIN:
NUTRITION CHECKLIST
DAILY PROTEIN GOAL:
PROTEIN
CARBS
FATS
GOAL REACHED?
DAILY PROTEIN GOAL:
PROTEIN
CARBS
FATS
GOAL REACHED?
TIPS FOR EATING CLEAN
STARTING WEIGHT:
CALORIES
PROTEIN
STARTING WEIGHT:
CALORIES
Tues.
DAILY CALORIE GOAL:
DAILY PROTEIN GOAL:
DAILY CALORIE GOAL:
GOAL REACHED?
Mon.
WEEK FIVE
STARTING WEIGHT:
CARBS
FATS
Best protein sources:
GOAL REACHED?
red meat, chicken, fish, tuna, whey, greek yogurt, cottage
Mon.
cheese, eggs
Tues.
Best carb sources:
Wed.
fruits, vegetables, sweet potatoes, bananas, quinoa, oats,
Thurs.
raw honey, beans, yogurt, milk
Fri.
Sat.
Best fat sources:
Sun.
olive oil, egg yolks, nuts, cheese, avocados, fish oil pills,
WEIGHT GAIN:
safflower oil
22
PHASE 3: STRENGTH + SIZE
huge size
increases
huge
strength
increases
physique really
begins to
take on a
powerful
shape
In this phase, the exercises will progress to more challenging variations. The reps
and time under tension decrease once more to allow for more weight to be used.
As you start lifting heavier and heavier weights, you must be even more
conscious of your technique. This is usually the phase when people start to forgo
technique in place of weight. Getting stronger can be addictive, so I urge you to
follow the weight selection rules as you continue to progress. Don’t let yourself be
tempted over to the dark side.
By now you should instinctively know how to choose foods that are
23
conducive to muscle gain, so this month we’re going to focus on finessing your
nutrient timing. We’ll be making sure you’re eating properly for your body’s
physiological state at different points during the day, and making the most of all
your anabolic muscle building windows so that you can really maximize
your gains.
We haven’t forgotten to include the sheets—you’ll be able to download the
workout sheets and nutrition checklist in the Training Videos section of the forum
when you get there.
Hungry for more?
100% perfect workout nutrition, complete with a total of 1.2g dextrose per pound
bodyweight, 0.6g whey protein per pound bodyweight and 15g glutamine. Either
split these up into 3 drinks and have one right before, one during and one right
after, or mix it all together in one big shaker, sip on it during your workout and
chug the remainder after. The dextrose and protein will feed your muscles as you
train, preventing muscle breakdown and drastically improving upon muscle growth
from your workout. The glutamine will trigger an even larger insulin response,
which can lead to improved glycogen storage and muscle protein recovery, as
well as neutralizing the acidic effect of your protein drink (3g of baking soda is a
cheaper alternative for acid neutralization).
This beast of a drink will produce a bunch of positive effects, like increased
muscle blood flow (which improves nutrient delivery), increased anabolic hormone
production (HGH, Testosterone, IGF-1), and you will have sparked your muscles
to rebuild themselves bigger and stronger.
24
PHASE 4: BEAST MODE
beast
strength
cannonball
shoulders
brightly
polished
guns
muscles
become
denser
rock
solid
six-pack
Congratulate yourself on your hard work and dedication! Time to polish your
guns and chisel that body! By now your technique should be rock solid and you
should feel very confident lifting weights in all major movements. I think one of the
most exciting things about this phase is that you finally get to bench press! I know
we’ve been holding out on you for a while. However, now your core and shoulder
stability are much better; your arm, chest and shoulder muscles should be strong
and symmetrical; and you’ve built up strength in all your stabilizer muscles. You’ll
be able to get much more out of the exercise. Prepare to start setting new personal
25
strength records.
The other cool thing about this phase is that now we’ll focus more on lifting
heavier in the big lifts for more sets and do less work in the accessory lifts. You
should notice a big strength and size increase from this phase, and I wouldn’t be
surprised if you were hitting your weight goals by now.
With great muscle comes great responsibility. This phase we’re really
hammering home the finer details of nutrition that will take you into the upper
echelons of health, strength and performance. By now your dietary habits have
probably already made a 180-degree switch! This is important because the heavier
loading and increased volume from the workouts will take a toll on your body.
During this phase we’ll be focused on maximizing anabolic hormone
production (testosterone, IGF-1, hGH), minimizing catabolic hormone production
(primarily cortisol) and eating for maximum health, strength and performance.
At this point you should be eating only “complete” meals. Meals that
consist of healthy protein, balanced fats (saturated, monounsaturated and
polyunsaturated), and fruits or vegetables (+dense carbss when appropriate).
By the end of this month you should be ready to forget about the sheets and
lead a healthy life that has you instinctively eating for muscle gain. You should
be able to skim any menu and pick out a healthy and tasty meal, be able to
masterfully whip up a dish for a date that’s secretely a muscle-building powerhouse
of a meal, and you should be able to consume the correct amount of calories
without really even having to think about it.
During this phase it’s also time to take a look at where your strengths and
weaknesses are and address them, both in the kitchen and in the gym. Are you
experiencing any bloating, indigestion or having trouble sleeping? Do you need
to trim down on any fat? Is a particular muscle group lagging behind the rest and
in need of special attention? The forum will be an invaluable resource for really
tailoring this final phase to your particular needs.
26