Twelve Weeks
TO MORE MUSCLE
fool-proof
guide to
mass!
84 days of
workouts
& diets
Introduction
The desire of every aspiring fitness model,
bodybuilder and likely the general population the
world over is to physically look better, to create
more aesthetically pleasing shape to their physiques
and to make their parents question whether or not
they take steroids -- all of which cannot be fulfilled
without gaining a bit more muscle.
Whether you’ve just started at the gym, have
dipped your toes in but aren’t seeing the results you
expected, or have been at it for decades and have
finally hit an unfortunate plateau, gaining muscle
is always difficult, but can certainly be made more
easily obtainable with the right tools at your disposal.
With a week to week, step by step process of
how to most efficiently and effectively gain lean
muscle tissue without compromising your body fat
percentage, this 12 Weeks To More Muscle program
is made easy for you, so that you’re not left with a
multitude of questions, having to do any guess work.
The hardest work is not necessarily always physical,
and that part will be taken care of for you.
However, how well you practice the week to week
fundamentals and specifics to gaining muscle
outlined throughout this program will be the
difference between gaining a bit of ‘weight’, and
gaining good, quality, lean muscle tissue. You will
need to be extremely devoted and diligent, following
this program with immeasurable intent to ensure
your best possible results, and in turn, your best
possible physique.
Over the course of 12 weeks, you should expect a
considerable difference in muscle quality, a change
in body composition and a gain in lean muscle tissue
without jeopardising your body fat percentage.
Before beginning this program, it is highly
recommended you follow the 4 week pre program
‘foundation stage’, detailed on page 17. It is important
to establish a proper training program and diet
before attempting to execute this 12 week program
effectively so that the training programs and diet
specifics provided throughout this program don’t
come as a surprise or shock to the body -- and so that
you become accustomed to the program -- exclusive
of extremities before making alterations. Depending
on what your current diet or training program
looks like, you may find yourself going from one
extreme to another, which is why assessing your
tolerance to the diet and training fundamentals of
this program is crucial in order to follow this program
for a 12 week period without pause or interruption.
The pre program ‘foundation stage’ is, however, a
recommendation, and is not a necessity to beginning
this program.
Following the 4 week ‘foundation stage’, the first 2
weeks of the 12 Weeks To More Muscle program
will officially commence. By now you will have
established a clear understanding of the foods you
should/ shouldn’t be eating and what the training
programs will demand of you. However, within the
first two weeks, changes to both diet and training
will already take place. Training intensity will
increase in various ways and the diet will take on a
more specific structure.
Each fortnight following will see changes in both diet
and training. The training intensity will see peaks
and valleys, so as to avoid plateaus, and the diet itself
will change progressively and incrementally.
Specific body part measurements and total body
weight will be taken weekly from beginning to
end, as well as photos -- taken the same time of the
same day -- again, weekly, to ensure a gain in muscle
mass is taking place whilst keeping the body fat
percentage as low as possible.
Overview
Of your ‘12 Weeks To More
Muscle’ Program
Optional: Foundation Stage (4 weeks)
The foundation stage will consist of 4 weeks worth of
adaptive training, meaning, the training within this
stage will not be as intense, nor will any one muscle
group be trained as frequently so that your body is able
to adjust to a new regime without having it go from one
style to another so rapidly. The diet too will be a little less
regimented, allowing for some flexibility in food choices,
provided those choices are still made utilising whole
foods only. Cheat meals/ days will also be implemented
throughout this stage. Some cardio will be implemented.
Stage 1 (weeks 1-4)
Weeks 1 through to 4 will consists of a 4 day regime
that repeats itself (training 8 days in total) before a rest
day is introduced on the 9th day, with a regimented
diet consisting of a slightly higher daily macronutrient
allowance than that of the ‘foundation stage’. Diet will
remain consistent throughout Stage 1. Cardio will be
implemented at no more than 3 times per week.
Stage 2 (weeks 5-8)
Weeks 5 to 8 will see a new 3 day regime repeat itself
before a rest day is introduced on the 7th day.
The diet will change in accordance, seeing a slight
increase in total macronutrients to be consumed per
day, as well as a more refined carbohydrate structure to
support the new training regime.
The training split will see changes week to week. Detail
on what regime will be undertaken on what week will
be provided at the beginning of week 5.
Cardio will be kept to more than 2 times per week.
Stage 3 (weeks 9-12)
Training split and exercise structure in weeks 9 through
to 12 will follow on from the previous fortnight, with
a change in exercise selection and intensity per body
part. The diet will see it’s final change in grams per
macronutrient, while maintaining the amount of protein
consumed per day to be 1.4g per pound of lean body
weight (explained later throughout this program in more
depth).
No cardio is to be performed during this stage.
Note: Measurements and photos are to be taken prior to
commencing each stage, as well as at the end of stage 3.
Macronutrient
Ratios For
Gaining Muscle
Before we’re able to construct a diet,
we need to firstly determine how
much of each macronutrient (protein,
carbohydrates and fats) to allocate
toward the diet per day.
Foundation Stage
45% P : 35% C : 20% F
At 1.25g of protein per pound of lean body
weight
Stage 1 (Weeks 1-4)
Many alternative programs or
informational sources will focus solely
on calorie intake and expenditure.
Whilst calories exist, food sources
with the same caloric value can have
profoundly different effects on the
body, and in turn, your physical
results.
The following approach prioritises
both macro and micronutrients as
opposed to calories. It is formulated
the same way we (Joel and Brock)
personally structure our meal plans.
Whilst the concept may seem foreign,
it is in fact a far more simplified
method to adhere to.
With each phase of this muscle gaining
program, it is important to understand
how much of each macronutrient you
need per day and what macronutrients
are needed when. The ratio of each
macronutrient should be firstly
calculated as a percentage before
deciding how many grams of each
macronutrient specifically we should
be consuming over the course of a day.
To the right, calculated and provided
for you, are the suggested ratios
(protein to carbs to fats) to be followed
for each stage of this program:
40% P : 35% C : 25% F
At 1.25g of protein per pound of lean body
weight
Stage 2 (Weeks 5-8)
40% P : 35% C : 25% F
At 1.4g of protein per pound of lean body weight
Stage 3 (Weeks 9-12)
40% P : 40% C : 20% F
At 1.4g of protein per pound of lean body weight
*P = Protein. C = Carbohydrates.
F = Fats.
Note: Numbers reflect how much of
each macronutrient to consume per
day as a percentage. Not as an amount
in grams.
With an established ratio of the total
amount of macronutrients consumed
within a day (being protein, carbs and
fats) as percentages per stage of this
program, we can now calculate the
macronutrient requirements per day in
grams, depending firstly on protein.
Protein
Seeing as protein is the building block of muscle,
it makes sense for it to be the primary contributor
to our total macronutrient allowance in each
stage. Making up the largest percentage of the
macronutrients we’ll be consuming per day,
calculating how much protein we will need in grams
per day will therefore be made our starting point
before determining how much of each following
macronutrient in grams we can allow ourselves per
day.
Determining how many grams of protein you should
consume in one day can be calculated by using the
age old, tried and tested ‘1g of protein per pound of
lean body weight per day’ method. It is important to
calculate the amount of protein you need per day to
be based on your lean body mass, exclusive of excess
body fat (anything over 10%) to ensure a more closely
calculated figure per the ratio rules in each stage of
this program.
On the next page is a protein intake calculator, as well
as an example of how to use it correctly below.
Example Calculating
Your Protein Intake
Calculating the amount of protein needed based on lean body
mass for Thomas.
Having found Thomas’s excess body fat as a percentage, we
can now calculate his excess body fat as weight (in lbs), relative
to his total body weight.
Thomas’s total bobdy weight =
196
Pounds
For example, if Thomas’s excess body fat -- as a percentage -- is
7 (calculated above), and has a total body weight of 196lbs, he
would simply calculate what 7% of 196 is (196 x 0.07 = 14lbs) to
give him his excess body fat (in lbs).
Thomas’s current estimated body fat as a percentage =
17
%
We want to calculate Thomas’s protein intake based on his
weight exclusive of excess body fat (anything above 10%
body fat).
In order to calculate his lean body weight , exclusive of excess
body fat weight , we need to firstly calculate his excess body
fat as a percentage.
Current
Body Fat
Minus
10
=
Excess
Body Fat (%)
17
-
10
=
7
Having now found the weight of his excess body fat (in lbs), he
can complete the table below to find his lean body weight. This
is done by subtracting excess body fat (in lbs) from total body
weight.
Total Body
Weight
Minus
Excess Body
Fat (lbs)
=
Lean Body
Weight
196
-
14
=
182
Thomas’s lean body weight (GREEN BOX) will be the total
grams of protein he needs to consume per day.
Daily Protein Intake (in grams) = 182
Calculating Your
Protein Intake
Calculate the amount of protein needed based on your lean body mass.
Total Body Weight =
Pounds
Current Body Fat =
%
We want to calculate your protein intake based on your weight exclusive of excess body fat (anything above
10% body fat).
In order to calculate your lean body weight, exclusive of excess body fat weight, we need to firstly calculate
your excess body fat as a percentage.
Current Body Fat
Minus
10
=
-
10
=
Excess Body Fat (%)
Having found your excess body fat as a percentage, we can now calculate the excess body fat as weight (in lbs),
relative to your total body weight.
_____% (your excess body fat as a percentage) of _____lbs (your total body weight) = approximately _____
Therefore, excess body fat (in lbs) = _____lbs
Having now found the weight of your excess body fat (in lbs), complete the table below to find your lean body
weight. This is done by subtracting your excess body fat (in lbs) from your total body weight.
Total Body Weight
Minus
-
Excess Body Fat (lbs)
=
Lean Body Weight
=
Your lean body weight (GREEN BOX) will be the total grams of protein you need to consume per day.
Daily Protein Intake (in grams) =
Note: Using the protein calculator above, your protein intake in grams per day will be calculated at only 1
gram of protein per pound of lean bodyweight per day. The minimum amount of protein to consume in grams
per pound of lean bodyweight per day for this program is 1.25g, with the maximum being 1.4g.
In order to calculate your protein intake correctly per stage of this program, simply multiply your ‘lean body
weight’ with 1.25, or 1.4, depending on what stage of the program you’re at.
E.g. 182 (Thomas’s lean body weight) x 1.25 (grams of protein per lb of bodyweight to consume per day) = 228
grams of protein to consume per day (rounding the decimal up to the next whole number).
Calculating The
Remaining Macros
in Grams
Now that our protein intake has been accurately
calculated, we can determine, based on the ratios per
stage of this program mentioned earlier, how much
of each proceeding macronutrient (carbs and fats) we
should be consuming in grams per day.
To use our example (Thomas) above when referring
to the 45P: 35C: 20F ‘Foundation Stage’ ratio of
macronutrients to consume per day as a percentage,
we can already determine -- having calculated his
daily protein target -- 45% of his total macronutrient
allowance will be 228g (from protein).
To accurately calculate the remaining macronutrients
(carbs and fats) in grams for Thomas to consume per
day, we must first determine what 1% of the total sum
of macronutrients to consume per day is by dividing the
total number of protein in grams to consume per day
with its allocated percentage.
I.e. 228 (protein to consume per day in grams) divided by
45 (being, protein to consume per day as a percentage) =
approximately 5 (grams of collective macronutrients that
equate to 1% of the total macronutrient allowance per
day).
With 5 being 1% of our total macronutrient allowance in
grams per day, we can simply multiply 5 by 100 to give
us 100% of our total macronutrient allowance per day as
a figure in grams.
I.e. 5 x 100 = 500 grams to be dispursed between each
macronutrient depending on their allocated percentages.
We already know 228 (being grams of protein) makes up
for 45% of that total figure (500). To calculate the grams
to be allocated to carbs and fats, simply multiply the total
sum of macronutrients in grams to be consumed per day
(500) with each macronutrients allocated percentage in
the ‘Foundation Stage’ ratio (45:35:20) as a decimal figure.
I.e. 500 x 0.35 (being the 35% of total macronutrients to
be allocated to carbs) = 175g of carbs to be consumed per
day, and 100g of fat when multiplying 500 by 0.2 (being
the 20% of total macronutrients to be allocated to fats).
Thus creating a new ratio of 228P: 175C: 100F being the
daily allowance for each macronutrient in grams.
As the percentages of each macronutrient in each ratio
per stage of this program change, so too will the grams of
each macronutrient.
Note: A simplified equation to use to accurately calculate
your daily macronutrient requirements will be provided
for you at the beginning of each stage following the
example diets.
Constructing
Your diet
With a calculation in grams of each individual
macronutrient to consume per day, we can now
construct a diet.
Before getting started, it is important to clarify what
is meant by ‘protein/ carbohydrates/ fats’. When
referring to ‘grams of protein’ for example, this
does not represent grams of meat, but rather the
grams of protein within a portion of meat. Within
100g of chicken breast meat for example, there is
approximately 27g of protein. Likewise, with carbs
and fats, we refer to the actual grams of carbs or fats
within the food.
Should you have already looked into the
macronutrient breakdown of certain ingredients, you
may have noticed that they will all typically contain
a natural combination of protein, carbohydrates
and fat. Usually, there are high levels of one macro,
and minimal percentages of the others. In these
instances, we will only regard the predominant
macro. For example, 100g of sweet potato contains
approximately 20g of carbohydrates, 1.6g of protein
and 0.1g of fat. We would class sweet potato as a
carb, disregarding the fat and protein content when
considering our daily macronutrient allowance.
In foods such as whole eggs, for example, there
are high portions of both protein (from the egg
white) and fat (in the egg yolk), so accounting for
both protein and fat quantities will then become
necessary. What to account for is made obvious for
you in the weekly meal plan examples and in the
‘relevant food sources’ table on the following page.
Regardless of your previous experience, each stage of
this program (including the foundation stage) will see
the same diet structure: a consistently high protein,
low carb breakfast, one post workout shake and
three meat meals (unless of course you are vegan/
vegetarian, and in that case, 3 meals high in a suitable
protein source). The majority of carbs should be
consumed either side of when it is you workout and
the order in which you eat your meals should change
accordingly.
Note: Although vegetables are classed as a
carbohydrate, they have a relatively low amount
of carbohydrates per 100g (excluding sweet and
white potatoes), and can therefore be included
frivolously in most meals without concern for your
macronutrient allowance to spill over. Vegetables
contain essential fibre and micronutrient content
and should not, under any circumstances be
excluded from your diet.
With your specific grams of macronutrient intake
already calculated, you can split them up into each
meal. Each meal specifies what it is to be made up of
(in terms of lean/ fatty protein, carbs, fats and veg)
and where to allocate your chosen amount of grams
of the appropriate macronutrient.
You will need to play around with the meal plan
in order to accurately account for the necessary
amount of protein, carbs and fats depending on
the stage of the program. This may take some trial
and error however it will become easier with
each iteration. Soon you will be a level 5 meal plan
constructing wizard.
To make the process of choosing food sources
that meet your macronutrient requirements
easier on you, a table of ‘Relevant Food Sources’
(recommended whole foods), is provided for you on
the following page.
RELEVANT FOOD
SOURCES
Below is a list of recommended food sources broken up into food groups that can be implemented in your
program. It is ideal to consume a variety of foods each day or week. Your body can become accustomed and
complacent to a monotonous diet, just as it can to repetitive training structures. When possible, aim to get at
least 2 - 3 different types of protein, carbs and veg throughout the day.
LEAN PROTEIN
GRAMS PROTEIN PER 100G
Chicken Breast
31g
White Fish (eg. Barramundi)
25g
Canned Tuna (Spring Water)
24g
Turkey Breast
29g
Lean Mince (eg. Chicken, Turkey)
30g
Kangaroo
31g
Offal (eg. Lamb Liver)
24g
Lean Beef Mince
27g
Egg Whites
12g
Natural WPI Protein Powder
~87g (26g per serve)
FATTY PROTEIN
GRAMS PROTEIN PER
100G
GRAMS FAT PER 100G
Salmon
24g
15g
Lamb
~27g
~17g
Steak (fat on or marbled)
~27g
~14g
Chicken Thigh
24g
9g
Chicken (skin on)
20g
13g
Pork Mince
28g
12g
Beef Mince
25g
13g
Whole Eggs
12g (6.5g per egg)
9g (5g per egg)
CARBOHYDRATES
GRAMS CARBOHYDRATE PER 100G
Basmati Rice
31.5g
Brown Rice
45g
Quinoa
39.5g
White Potato
26g
Sweet Potato
20g
Fruits (eg. Banana, Mango, Berries)
18g
Kidney Beans
37g
Chickpeas
34g
Lentils
40g
VEGETABLES (FIBROUS CARBS)
GRAMS CARB PER 100G
Broccoli
6.5g
Green Beans
7g
Zucchini
3.5g
Beetroot
9.5g
Capsicum
6.5g
Asparagus
4g
Cabbage
5.5g
Brussels Sprouts
9g
FATS
GRAMS FAT PER 100G
GRAMS CARBS PER
100G
Avocado
15g
10g
Almonds
55g
5g
FATS - OILS
GRAMS FAT PER 100G/ML
Olive Oil
91.2ml
Coconut Oil
100ml
MCT Oil
93.5ml
Note: The weight of the food mentioned in the table above and throughout this program’s example diets is
cooked weight. Knowing how much raw meat to use to acquire a certain amount of cooked weight will take
some getting used to, but generally, approximately 30% of the raw weight will be lost when cooking. Take the
cooked weight, as a number in grams, and inflate it by 30% to know how much raw meat you need to cook to
acquire the cooked weight.
Tracking your
progress
Keeping track of your physical progress can be
frustrating at times. It is often hard to realise any
progress made because it doesn’t come overnight.
To be sure you are making continual progress, it
is strongly encouraged to take notes of both your
training and diet throughout, and record your
measurements/ weight/ body fat percentage (or an
estimation of) at the beginning of every stage, and the
very last day of the last stage of this guide.
Don’t ignore the signs that suggest your diet needs
changing. Note them, change them sooner rather
than later and maintain consistency with food that
isn’t upsetting you.
Taking Notes
Take measurements (in inches) of your arms, the
circumference of your chest and back, thigh, calf
and waist. Take each of those measurements at the
beginning of each stage and again on the last day
of the last stage. Ideally, you will see an increase
in each measurement except your waist. If each
measurement increases incrementally over the
12 week period, whilst your waist measurement
remains the same, or even decreases, you can
confidently assume you are gaining muscle and
not body fat. Should each of your measurements
increase, inclusive of your waist measurement, you
may be gaining muscle as well as body fat. Should
your waist measurement increase alone, you are
gaining body fat, not muscle.
Regarding your training, you needn’t be overly
fastidious as to write down absolutely everything
you do and feel, but as long as you’re keeping note of
at least one particular lift (sets/ reps and weight lifted)
for each individual muscle group, that can be all you
need. For example, if you were to do a chest workout
beginning with incline barbell press at 60kg for 10
reps on your last set, make a note of that and bank
it for when chest is trained next. By the time chest
is ready to be trained again, make note before you
begin of what you did last time on the last set of the
same exercise (incline barbell bench in this case) and
find a way to better it. Whether it be by adding more
weight for the same amount of reps or doing just
one additional rep with the same weight -- if there
is at least some improvement attempted from your
last session, you’ll be heading in a positive direction.
Bear in mind that your training -- no matter how on
top of your diet and sleep you are -- will inevitably
see peaks and troughs, though the effort derived
from note taking is a powerful tool in seeing to it you
maintain concentration, motivation and progress
within the gym.
When it comes to your diet, it’s important to be
consistent, eating the same thing day in day out for
at least a few weeks at a time in order to sufficiently
track progress. However, taking notes regarding how
you feel when consuming particular foods can be
a useful tool in determining what to eat when, and
how to maximise concentration and intensity during
your sessions. For example, if you’re feeling sluggish
and lethargic during your training sessions —
assuming it isn’t sleep deprivation — you may want to
consider changing what you eat pre workout. Some
people thrive off fatty meats before a session, while
others — lean fish and a fast digesting carb source.
Recording Measurements
The best method of tracking the progress of
your muscle growth and body fat is by taking
measurements.
How much progress you’re able to make will be
dependent on several things; how determined you
are, how diligently you follow the guide, your level
of experience and years trained, your genetics,
etc, etc. However, if you are training with genuine
intensity, have a strong desire for physical change
and are following the diet protocol of each stage to
the ‘T’ — there’s always room to move and you will
see progress.
Note: You may also wish to record your weight,
however, recording your weight alone is not nearly
an accurate enough assessment of muscle gained.
Your weight can vary significantly throughout this
guide. For example, your body composition may
change so that you gain lean muscle tissue, but lose
body fat simultaneously, resulting in a potential
loss of total weight. Should your weight increase
or decrease, focus on your measurements as the
determining factor in your pursuit for more muscle.
The scale is not an essential tool by any means.
PROGRAMS
& PLANS
foundation stage
*optional
4 Weeks
Macronutrient ratio: 45%P: 35%C: 15%F
Protein in grams per day: 1.25g per pound of lean body
weight per day.
An example diet, employing the ‘Foundation Stage’
macronutrient ratio and grams of protein to consume
per day rule will be provided for you on the following
page to help assist you in minimising any potential
confusion when constructing your own diet.
You will notice only one days worth of dieting has
been provided for you in this stage, and the diet is
exclusive of specific foods. What foods you choose
to include in your diet will depend on your dietary
requirements (vegetarian, vegan, allergens, etc), so long
as your daily macronutrient targets are met. Do your
best to stick only to whole foods by referring to the
‘Relevant Food Sources’ and try to keep what you eat
on a daily basis as consistent as possible. This will not
only have you more prepared for the following, far
more detailed and thorough stages of this program to
come, but also make tracking progress and determining
what effect what foods have on your body a lot easier.
Like the diet, the training program is not extensive
either, being only one weeks worth of training. The
exercises provided in the training program can be
alternated depending on how well equipped your
gym is, as too can when you train what muscle group.
The structure (split and exercise order per muscle
group), however, is important, and should be followed
as religiously and consistently as possible for the
proceeding 4 weeks in order to maximise results.
Ideally, what/ how you train in the first week (the
sample training program is recommended) should be
replicated for 4 consecutive weeks.
The proceeding diet and training program, following
the example diet, is to be followed for four weeks
before beginning Stage 1.
Note: Remember to record measurements and take
photos before commencing this stage.
Refer to ‘Frequently Asked Questions’ toward the end
of this program before commencing this stage.
EXAMPLE MEAL PLAN
For the sake of continuity and ease of understanding, let us refer back to the numbers calculated for ‘Thomas’.
Using the ‘Foundation Stage’ ratios (45%P: 35%C: 20%F) and following equations provided earlier, Thomas
knows the ratio of protein to carbs to fats in grams to consume per day he must adhere to throughout this stage
is 228: 175: 100 (entered below). All macronutrient sources come from whole foods, chosen using the ‘Relevant
Food Sources’ table, and the majority of Thomas’s carb allowance is surrounding his workout to better
facilitate his effort in the gym and recovery thereafter.
An equation -- to ensure you accurately calculate your specific macronutrient requirements for this stage -will be provided for you above the first weeks ‘daily meal plan’ on the following page.
PROTEIN (GRAMS)
CARBS (GRAMS)
FATS (GRAMS)
228
175
100
Grams/ Quantity
Ingredient
Protein (g)
Carbs (g)
Fats (g)
BREAKFAST
4
Small Whole Eggs
Half
Avocado
1
Tomato
25
20
10
15
MEAL 1
170g
Beef Mince
100g
Asparagus
Half
Avocado
43
22
10
15
MEAL 2
170g
Beef Mince
100g
Brussels Sprouts
43
22
MEAL 3
150g
Chicken Breast
46
150g
Basmati Rice
48
100g
Beetroot
10
POST WORKOUT SHAKE (BLENDED WITH WATER)
2ooml
Egg Whites
26
150g
Banana
35
150g
Mango
23
MEAL 4
150g
Chicken Breast
200g
Sweet Potato
100g
Asparagus
TOTAL
46
40
229
176
94
Note: The totals (of grams per macronutrient) are not an exact reflection of what Thomas is aiming for,
which is fine. Your totals don’t have to be exact, so long as they’re as close to the targets as you’re able to get
them. It will take some fiddling around with, but once you have a better understanding of each food sources
macronutrient content per 100g, your efficiency in constructing a diet will improve dramatgically, and over
time, writing your diet -- regardless of what macronutrient ratio you’re working off -- will become second
nature.
DAILY TRAINING PROGRAM
4 WEEKS
Exercise
Sets
Reps (w = warmup set)
MONDAY - LEGS + 30 MINUTES CARDIO
Leg extensions
4
w20, 15, 15, 12
Squats (or hack squats)
4
15, 15, 12, 10
45 degree leg press
3
15, 15, 12
Straight leg deadlifts
4
15, 15, 12, 10
Standing calf raises (machine)
4
15, 15, 15, 12
Seated calf raises
4
15, 15, 12, 10
TUESDAY - CHEST - NO CARDIO
Incline dumbbell chest press
5
w20, 15, 15, 12, 10
Flat barbell chest press (or machine press)
4
15, 12, 10, 10
Bodyweight dips
3
Until failure
Dumbbell flys
3
15, 12, 10
WEDNESDAY - BACK + 30-45 MINUTES CARDIO
Lat pulldown
5
w20, 15, 15, 12 12
Close grip pull up
3
Until failure
Bent over barbell row
4
15, 12, 10, 10
Close grip seated row
3
15, 12, 10
THURDAY - SHOULDERS & ARMS - NO CARDIO
Standing Barbell Press (military press)
5
w20, 15, 15, 12, 10
Lateral raises
4
20, 15, 15, 12
Rear delt flys (dumbbells, machine or cables)
3
15, 15, 15
Shrugs
3
12, 10, 10
Dumbbell tricep skull cruchers
4
w15, 12, 10, 10
Tricep cable pushdowns (with rope or bar)
3
12, 10, 10
Bodyweight dips on bench (feet elevated)
3
Until failure
Barbell bicep curls
5
w20, 15, 12, 10, 10
Seated dumbbell curls (with or without twist)
4
15, 12, 10, 10
FRIDAY - REST
SATURDAY - REPEAT LEGS - NO CARDIO
SUNDAY - REPEAT CHEST + 30-45 MINUTES CARDIO
Note: The ‘Foundation Stage’ training program is a 4 day on, 1 day off regime, with the cycle repeating itself every
6th day, hence why legs is trained again on Saturday. Monday will see you training back again, and so on. No one
muscle group will be trained on the same day of the week over consequetive weeks. This is to prevent stagnation
that comes from training each muscle group only once per week while maintaining a sufficient amount of rest
time between training sessions of the same muscle.
Rest periods between sets can be up to 90 seconds. Rest period between exercises can be up to 2 minutes.
The last set of each exercise should be taken to absolute failure, meaning you shouldn’t be able to physically
perform another rep beyond the rep range allocated -- with the weight you’ve selected -- for that set. If, with the
weight you’ve selected for the last set of any given exercise, you’re able to go beyond the rep range set, complete
the set to failure and make a note to increase the weight for that exercise next time you train that muscle group.
Cardio should be limited to 45 minutes, 3-4 times per week at a moderate level of intensity during this stage. The
days cardio is suggested in the above program is just an example. You can choose what days and when on those
days to do cardio.
Calculate your macros
Using the 45%P: 35%C: 20%F ‘Foundation Stage’ macro ratio
and 1.25g of protein per pound of lean body weight rule
Your Lean Body Weight (in lbs) ______ x 1.25 = ______ (grams of protein to consume per day).
Grams of protein to consume per day ______ divided by 45 = ______ x 100 = ______ (total daily macro allowance).
Total daily macro allowance ______ x 0.35 = ______ (grams of carbs to consume per day).
Total daily macro allowance ______ x 0.2 = ______ (grams of fat to consume per day).
With grams of protein to be consumed per day calculated already, enter each macronutrients figures in the table
below as your macronutrient targets to hit per day and begin constructing your diet, referring to the macro
breakdown of the foods recommended in the ‘Relevant Food Sources’ table on pages 11 and 12.
PROTEIN (GRAMS)
CARBS (GRAMS)
FATS (GRAMS)
DAILY MEAL PLAN: 4 weeks
Grams
Ingredient
Protein (g)
Carbs (g)
Fats (g)
BREAKFAST
MEAL 1
MEAL 2
MEAL 3
SHAKE
MEAL 4
TOTAL
Note: The daily meal plan is to be repeated each day for 4 weeks consecutively. You may eat different foods day
to day, so long as your macro targets are met, however, it is not recommended and may hinder your results.
stage 1
Weeks 1 to 4
Macronutrient ratio: 40%: 35%: 25%F
Protein in grams per day: 1.25g per pound of lean body
weight per day.
Following the Foundation Stage, you should now
have a good understanding of what this program
will ask of you. However, it is imperative, as of now,
to follow each stage requirements (macronutrient
targets, prioritisation of whole foods, training program
protocol, etc) to the ‘T’ in order to achieve optimal
results.
If you have just completed the Foundation Stage, your
physique may have already undergone some minor
changes in composition. It is important now to make
note of your current physique by assessing your
current body composition (estimated fat percentage,
muscularity, definition) using a mirror, taking photos/
measurements and making any notes necessary (weak
points are arms and back, but abs visible, body fat looks
roughly around 12% - for example) in order for you to
best track your physical progress.
The Stage 1 split consists of a 4 day regime that repeats
itself (training 8 days in total) before a rest day is
introduced on the 9th day. The 8 day training cycle
will then repeat itself 2 more times within the 4 week
period before resting 2 days prior to starting Stage 2.
Cardio will be implemented 3 times per week of this
stage, for no more than half an hour at a moderate
intensity, and then reduced incrementally at each
stage as training frequency and intensity increases.
Again, an example diet employing the Stage 1
macronutrient ratio and grams of protein to consume
per day rule will be provided for you on the following
page.
The proceeding diets and training programs, following
the example diet, are to be followed for four weeks
before beginning Stage 2.
Note: Remember to record measurements and take
photos before commencing this stage.
Refer to ‘Frequently Asked Questions’ toward the end
of this program before commencing this stage.
EXAMPLE MEAL PLAN
For the sake of continuity and ease of understanding, let us refer back to the numbers calculated for ‘Thomas’.
Using the ‘Stage 1’ ratios (40%P: 35%C: 25%F), protein per lb of lean body weight rule and equations provided
earlier, Thomas is able to calculate the grams of each macronutrient required per day of this stage as follows:
Protein in grams to consume per day = Lean Body Weight (182lbs) x 1.25 = 228g of protein to consume per day.
228 divided by 40 (% of total macronutrients to be allocated to protein) = 5.7 (being 1% of total macronuitrients
to consume per day).
5.7 x 100 = 570g of total macronutrients (protein, carbs, fats) for Thomas to consume per day.
Referring again to the ‘Stage 1’ macronutrient ratio, being 40%P: 35%C: 25%F, Thomas can then calculate each
macronutrients percentage as a figure in grams by multiplying 570 by each macronutrients percentage in the
ratio as a decimal figure.
I.e. 570 x 0.4 = 228g of protein, 570 x 0.35 = 200g of carbs (when rounded up to the next whole number), and
570 x 0.25 = 143g of fat (again, rounded up from 142.5) to be consumed per day, written within the table below.
An equation -- to ensure you accurately calculate your specific macronutrient requirements for this stage -will be provided for you above the first weeks ‘daily meal plan’ on the following page.
PROTEIN (GRAMS)
CARBS (GRAMS)
FATS (GRAMS)
228
200
143
Grams/ Quantity
Ingredient
Protein (g)
Carbs (g)
Fats (g)
BREAKFAST
6
Whole Eggs
Half
Avocado
1
Tomato
40
30
10
15
MEAL 1
170g
Beef Mince
100g
Asparagus
1
Avocado
43
22
20
30
MEAL 2
170g
Beef Mince
100g
Brussels Sprouts
43
22
36
13
MEAL 3
150g
Chicken Thigh
200g
Basmati Rice
63
100g
Beetroot
10
POST WORKOUT SHAKE (BLENDED WITH WATER)
2ooml
Egg Whites
26
150g
Banana
35
150g
Mango
23
MEAL 4
125g
Chicken Breast
200g
Sweet Potato
100g
Asparagus
15g
Olive Oil
TOTAL
39
40
12
227
201
144
DAILY TRAINING PROGRAM
WEEK 1
Exercise
Sets
Reps (w = warmup set)
MONDAY - LEGS + 1/2 HR CARDIO
Leg extensions
5
w20, 15, 15, 15, 15
Squats (barbell)
5
w20, 15, 15, 12, 10
45 degree leg press
3
15, 15, 12
Straight leg deadlifts (dumbbell or barbell)
4
15, 15, 12, 10
Leg curls
3
15, 15, 12
TUESDAY - CHEST & CALVES
Standing calf raises
5
w20, 15, 12, 10, 10
Seated calf raises
5
w20, 15, 12, 10, 10
Incline barbell press
4
w20, 15, 12, 10
Flat dumbbell press
4
15, 12, 10, 8
Bodyweight dips
4
Until failure
Flat bench dumbbell flys
4
15, 12, 12, 10
WEDNESDAY - BACK + 1/2 HR CARDIO
Wide grip chin ups
4
w6, 3x Until failure
Lat pulldown (any grip variation)
4
15, 15, 12, 10
T-bar row
4
15, 12, 10, 8
Bent over barbell row
4
15, 12, 10, 10
Close grip seated row
4
15, 12, 10, 8
THURDAY - SHOULDERS & ARMS
Standing Barbell Press (military press)
5
w20, 15, 15, 12, 10
Dumbbell lateral raises
4
20, 15, 15, 12
Cable rear delt flys
3
15, 15, 15
Shrugs
5
20, 15, 12, 10, 10
Dumbbell tricep skull cruchers
5
w20, 15, 12, 10, 10
Tricep cable pushdowns (with rope or bar)
4
15, 12, 10, 10
Bodyweight dips on bench (feet elevated)
4
Until failure
Barbell bicep curls
5
w20, 15, 12, 10, 10
Seated dumbbell curls (with or without twist)
4
15, 12, 10, 10
Dumbbell hammer curls
5
w20, 15, 12, 10, 10
FRIDAY - REPEAT LEGS + 1/2 HR CARDIO
SATURDAY - REPEAT CHEST & CALVES
SUNDAY - REPEAT BACK
Note: Rest period between sets is to be kept between 60 and 90 seconds. Rest period between exercises is to be
kept to 2 minutes.
If you consider yourself a beginner, or have less than one years weight lifting experience, you may reduce the
total amount of sets trained per body part by 2-3 per session, and if necessary, take an extra rest day on days you
feel particularly sore.
Calculate your macros
Using the 40%P: 35%C: 25%F ‘Stage 1’ macro ratio
and 1.25g of protein per pound of lean body weight rule
Your Lean Body Weight (in lbs) ______ x 1.25 = ______ (grams of protein to consume per day).
Grams of protein to consume per day ______ divided by 40 = ______ x 100 = ______ (total daily macro allowance).
Total daily macro allowance ______ x 0.35 = ______ (grams of carbs to consume per day).
Total daily macro allowance ______ x 0.25 = ______ (grams of fat to consume per day).
With grams of protein to be consumed per day calculated already, enter each macronutrients figures in the table
below as your macronutrient targets to hit per day and begin constructing your diet, referring to the macro
breakdown of the foods recommended in the ‘Relevant Food Sources’ table on pages 11 and 12.
PROTEIN (GRAMS)
CARBS (GRAMS)
FATS (GRAMS)
DAILY MEAL PLAN: week 1
Grams
Ingredient
Protein (g)
Carbs (g)
Fats (g)
BREAKFAST
MEAL 1
MEAL 2
MEAL 3
SHAKE
MEAL 4
TOTAL
Note: Cheat meals may be implemented throughout this stage, at no more than one cheat meal per week.
DAILY TRAINING PROGRAM
WEEK 2
Exercise
Sets
Reps (w = warmup set)
MONDAY - SHOULDERS & ARMS
Standing Barbell Press (military press)
5
w20, 15, 15, 12, 10
Dumbbell lateral raises
4
20, 15, 15, 12
Cable rear delt flys
3
15, 15, 15
Shrugs
5
20, 15, 12, 10, 10
Dumbbell tricep skull cruchers
5
w20, 15, 12, 10, 10
Tricep cable pushdowns (with rope or bar)
4
15, 12, 10, 10
Bodyweight dips on bench (feet elevated)
4
Until failure
Barbell bicep curls
5
w20, 15, 12, 10, 10
Seated dumbbell curls (with or without twist)
4
15, 12, 10, 10
Dumbbell hammer curls
5
w20, 15, 12, 10, 10
TUESDAY - REST
WEDNESDAY - LEGS + 1/2 HR CARDIO
Leg extensions
5
w20, 15, 15, 15, 15
Squats (barbell)
5
w20, 15, 15, 12, 10
45 degree leg press
3
15, 15, 12
Straight leg deadlifts (dumbbell or barbell)
4
15, 15, 12, 10
3
15, 15, 12
Leg curls
THURSDAY - CHEST & CALVES
Standing calf raises
5
w20, 15, 12, 10, 10
Seated calf raises
5
w20, 15, 12, 10, 10
Incline barbell press
4
w20, 15, 12, 10
Flat dumbbell press
4
15, 12, 10, 8
Bodyweight dips
4
Until failure
Flat bench dumbbell flys
4
15, 12, 12, 10
FRIDAY - BACK + 1/2 HR CARDIO
Wide grip chin ups
4
w6, 3x Until failure
Lat pulldown (any grip variation)
4
15, 15, 12, 10
T-bar row
4
15, 12, 10, 8
Bent over barbell row
4
15, 12, 10, 10
Close grip seated row
4
15, 12, 10, 8
SATURDAY - REPEAT SHOULDERS & ARMS
SUNDAY - REPEAT LEGS
Note: Rest period between sets is to be kept between 60 and 90 seconds. Rest period between exercises is to be
kept to 2 minutes.
If you consider yourself a beginner, or have less than one years weight lifting experience, you may reduce the
total amount of sets trained per body part by 2-3 per session, and if necessary, take an extra rest day on days you
feel particularly sore.
PROTEIN (GRAMS)
CARBS (GRAMS)
FATS (GRAMS)
DAILY MEAL PLAN: week 2
Grams
Ingredient
Protein (g)
BREAKFAST
MEAL 1
MEAL 2
MEAL 3
SHAKE
MEAL 4
TOTAL
Carbs (g)
Fats (g)
DAILY TRAINING PROGRAM
WEEK 3
Exercise
Sets
Reps (w = warmup set)
MONDAY - CHEST & CALVES
Standing calf raises
5
w20, 15, 12, 10, 10
Seated calf raises
5
w20, 15, 12, 10, 10
Incline barbell press
4
w20, 15, 12, 10
Flat dumbbell press
4
15, 12, 10, 8
Bodyweight dips
4
Until failure
4
15, 12, 12, 10
Flat bench dumbbell flys
TUESDAY - BACK + 1/2 HR CARDIO
Wide grip chin ups
4
w6, 3x Until failure
Lat pulldown (any grip variation)
4
15, 15, 12, 10
T-bar row
4
15, 12, 10, 8
Bent over barbell row
4
15, 12, 10, 10
Close grip seated row
4
15, 12, 10, 8
WEDNESDAY - SHOULDERS & ARMS
Standing Barbell Press (military press)
5
w20, 15, 15, 12, 10
Dumbbell lateral raises
4
20, 15, 15, 12
Cable rear delt flys
3
15, 15, 15
Shrugs
5
20, 15, 12, 10, 10
Dumbbell tricep skull cruchers
5
w20, 15, 12, 10, 10
Tricep cable pushdowns (with rope or bar)
4
15, 12, 10, 10
Bodyweight dips on bench (feet elevated)
4
Until failure
Barbell bicep curls
5
w20, 15, 12, 10, 10
Seated dumbbell curls (with or without twist)
4
15, 12, 10, 10
Dumbbell hammer curls
5
w20, 15, 12, 10, 10
5
w20, 15, 15, 15, 15
Squats (barbell)
5
w20, 15, 15, 12, 10
45 degree leg press
3
15, 15, 12
Straight leg deadlifts (dumbbell or barbell)
4
15, 15, 12, 10
Leg curls
3
15, 15, 12
Flat bench dumbbell flys
4
15, 12, 12, 10
THURSDAY - REST
FRIDAY - LEGS
Leg extensions
SATURDAY - REPEAT CHEST & CALVES + 1/2 HR CARDIO
SUNDAY - REPEAT BACK
Note: Rest period between sets is to be kept between 60 and 90 seconds. Rest period between exercises is to be
kept to 2 minutes.
If you consider yourself a beginner, or have less than one years weight lifting experience, you may reduce the
total amount of sets trained per body part by 2-3 per session, and if necessary, take an extra rest day on days you
feel particularly sore.
PROTEIN (GRAMS)
CARBS (GRAMS)
FATS (GRAMS)
DAILY MEAL PLAN: week 3
Grams
Ingredient
Protein (g)
BREAKFAST
MEAL 1
MEAL 2
MEAL 3
SHAKE
MEAL 4
TOTAL
Carbs (g)
Fats (g)
DAILY TRAINING PROGRAM
WEEK 4
Exercise
Sets
Reps (w = warmup set)
MONDAY - SHOULDERS & ARMS
Standing Barbell Press (military press)
5
w20, 15, 15, 12, 10
Dumbbell lateral raises
4
20, 15, 15, 12
Cable rear delt flys
3
15, 15, 15
Shrugs
5
20, 15, 12, 10, 10
Dumbbell tricep skull cruchers
5
w20, 15, 12, 10, 10
Tricep cable pushdowns (with rope or bar)
4
15, 12, 10, 10
Bodyweight dips on bench (feet elevated)
4
Until failure
Barbell bicep curls
5
w20, 15, 12, 10, 10
Seated dumbbell curls (with or without twist)
4
15, 12, 10, 10
Dumbbell hammer curls
5
w20, 15, 12, 10, 10
TUESDAY - LEGS + 1/2 HR CARDIO
Leg extensions
5
w20, 15, 15, 15, 15
Squats (barbell)
5
w20, 15, 15, 12, 10
45 degree leg press
3
15, 15, 12
Straight leg deadlifts (dumbbell or barbell)
4
15, 15, 12, 10
Leg curls
3
15, 15, 12
4
15, 12, 12, 10
Flat bench dumbbell flys
WEDNESDAY - CHEST & CALVES
Standing calf raises
5
w20, 15, 12, 10, 10
Seated calf raises
5
w20, 15, 12, 10, 10
Incline barbell press
4
w20, 15, 12, 10
Flat dumbbell press
4
15, 12, 10, 8
Bodyweight dips
4
Until Failure
Flat bench dumbbell flys
4
15, 12, 12, 10
THURSDAY - BACK + 1/2 HR CARDIO
Wide grip chin ups
4
w6, 3x Until Failure
Lat pulldown (any grip variation)
4
15, 15, 12, 10
T-bar row
4
15, 12, 10, 8
Bent over barbell row
4
15, 12, 10, 10
Close grip seated row
4
15, 12, 10, 8
FRIDAY - REPEAT SHOULDERS & ARMS
SATURDAY - REST
SUNDAY - REST
Note: Rest period between sets is to be kept between 60 and 90 seconds. Rest period between exercises is to be
kept to 2 minutes.
If you consider yourself a beginner, or have less than one years weight lifting experience, you may reduce the
total amount of sets trained per body part by 2-3 per session, and if necessary, take an extra rest day on days you
feel particularly sore.
PROTEIN (GRAMS)
CARBS (GRAMS)
FATS (GRAMS)
DAILY MEAL PLAN: week 4
Grams
Ingredient
Protein (g)
BREAKFAST
MEAL 1
MEAL 2
MEAL 3
SHAKE
MEAL 4
TOTAL
Carbs (g)
Fats (g)
stage 2
Weeks 5-8
Macronutrient ratio: 40%P: 35%C: 25%F
Protein in grams per day: 1.4g per pound of lean body
weight per day.
Beginning Stage 2, you will now have noticed a more
dramatic change in body composition. Your body fat, if
having followed the diet and training programs to the
‘T’, should not have increased—at most, by a very small
percentage. Your muscle density and size, however,
will have improved. The muscles themselves should be
feeling more full and the skin more tight.
Stage 2 will see two types of weekly training splits,
labelled ‘SPLIT A’, and ‘SPLIT B’. Both splits will be
of much higher intensity than the split followed
throughout weeks 1-4.
Both splits in Stage 2 follow a 3 day regime that repeats
itself before a rest day is introduced on the 7th day
(Sunday).
‘SPLIT A’ will consist of higher intensity training
(shortened rest periods and increased volume). ‘SPLIT
B’ will see fewer reps and longer rest periods between
sets to encourage more weight lifted per set.
Make note of what split you’re training on what week
so that your intention matches that of the intent of the
split. I.e. The intent when training through ‘SPLIT B’, for
example, should be to train heavy.
Cardio will be kept strictly to no more than 2 times
per week at a moderate intensity for half an hour
throughout this stage.
Consider your training intensity and consistency. You
should be feeling more energised as the total amount
of food (due to the increase in total macronutrients)
has increased, providing you are resting adequately
(roughly 8 hours quality sleep per night), training
sessions should be intensified and there should be
no excuse in missing sessions. Make certain you are
putting in the work and are psychologically/ physically
prepared and well rested before starting Stage 2.
The proceeding diet and training program is to be
followed for four weeks before beginning Stage 3.
Note: Remember to record measurements and take
photos before commencing this stage.
Refer to ‘Frequently Asked Questions’ toward the end
of this program before commencing this stage.
EXAMPLE MEAL PLAN
For the sake of continuity and ease of understanding, let us refer back to the numbers calculated for ‘Thomas’.
Using the ‘Stage 2’ ratios (40%P: 35%C: 25%F), protein per lb of lean body weight rule and equations provided
earlier, Thomas is able to calculate the grams of each macronutrient required per day of this stage as follows:
Protein in grams to consume per day = Lean Body Weight (182lbs) x 1.4 = 255g of protein to consume per day.
255 divided by 40 (% of total macronutrients to be allocated to protein) = 6.37 (being 1% of total macronuitrients
to consume per day).
6.37 x 100 = 637g of total macronutrients (protein, carbs, fats) for Thomas to consume per day.
Referring again to the ‘Stage 2’ macronutrient ratio, being 40%P: 35%C: 25%F, Thomas can then calculate each
macronutrients percentage as a figure in grams by multiplying 640 by each macronutrients percentage in the
ratio as a decimal figure.
I.e. 637 x 0.4 = 255g of protein, 637 x 0.35 = 223g of carbs, and 637 x 0.25 = 159g of fat to be consumed per day,
written within the table below.
An equation -- to ensure you accurately calculate your specific macronutrient requirements for this stage -will be provided for you above the first weeks ‘daily meal plan’ on the following page.
PROTEIN (GRAMS)
CARBS (GRAMS)
FATS (GRAMS)
255
223
159
Grams/ Quantity
Ingredient
Protein (g)
Carbs (g)
Fats (g)
BREAKFAST
6
Whole Eggs
Half
Avocado
1
Tomato
40
30
10
15
MEAL 1
170g
Beef Mince
100g
Asparagus
1
Avocado
50
26
20
30
MEAL 2
200g
Beef Mince
100g
Brussels Sprouts
50
26
48
18
MEAL 3
200g
Chicken Thigh
200g
Basmati Rice
63
100g
Beetroot
10
POST WORKOUT SHAKE (BLENDED WITH WATER)
2ooml
Egg Whites
26
150g
Banana
35
150g
Mango
23
MEAL 4
125g
Chicken Breast
150g
Brown Rice
100g
Asparagus
15g
Olive Oil
TOTAL
39
67
12
253
228
157
DAILY TRAINING PROGRAM
WEEK 5: SPLIT A
Exercise
Sets
Reps (w = warmup set)
MONDAY - LEGS & CALVES
Leg extensions
5
w20, 15, 15, 12, 12
Walking lunges (barbell or dumbbell)
4
15, 15, 12, 10
Hack squat
3
15, 15, 12
Straight leg deadlifts
4
w20, 12, 12, 10
Leg curls
5
w15, 12, 12, 10, 10
Seated calf raises
5
w20, 15, 12, 10, 10
5
w20, 15, 12, 10, 8
Standing calf raises (single leg with dumbbell)
TUESDAY - CHEST & BACK + 1/2 HR CARDIO
Incline smith machine chest press
5
w15, 12, 12, 10, 10
Incline dumbbell chest press
4
15, 12, 12, 10
Flat bench dumbbell press
4
15, 12, 12, 10
Machine chest flys
4
w20, 15, 12, 10
Wide grip chin ups
4
w6, 3 x Until Failure
Close grip lat pulldown
4
15, 12, 12, 10
Dumbbell pullovers
4
w15, 12, 10, 10
T-bar row
4
w15, 12, 10, 10
Close grip seated row
4
w20, 15, 12, 10
4
15, 12, 12, 10
Bent over barbell row (reverse grip)
WEDNESDAY - SHOULDERS & ARMS
Seated dumbbell shoulder press
5
w20, 15, 12, 10, 10
Standing Barbell Press (behind the head)
5
w20, 15, 15, 12, 10
Dumbbell lateral raises
4
20, 15, 15, 12
Dumbbell rear delt flys
4
20, 15, 15, 15
Shrugs
5
w20, 15, 12, 10, 10
Tricep cable pushdowns (with rope)
5
w20, 15, 12, 10, 10
Single arm dumbbell extensions
4 per arm
15, 12, 10, 10
E-z bar flat bench skull crushers
4
Until failure
Barbell bicep curls
5
w20, 15, 12, 10, 10
Incline seated dumbbell curls
4
15, 12, 10, 10
E-z bar reverse curls
5
w20, 15, 12, 10, 10
THURSDAY - REPEAT LEGS 7 CALVES + 1/2 HR CARDIO
FRIDAY - REPEAT CHEST & BACK
SATURDAY - REPEAT SHOULDERS & ARMS
SUNDAY - REST
Note: ‘Total volume in ‘SPLIT A’ is more than that of ‘SPLIT B’ and rest periods are to be kept short to increase
instensity. Rest period between sets is to be no longer than 60 seconds. Rest period between exercises is to be kept
to 2 minutes.
Exercise selection on the second rotation of the 3 day split can differ from the first rotation so long as the
structure of the split (what muscle groups are trained on what days and in what order) remains the same.
If you consider yourself a beginner, or have less than one years weight lifting experience, you may reduce the
sets per exercise per body part by 2-3 sets total per session, and if necessary, take an extra rest day on days you
feel particularly sore.
Calculate your macros
Using the 40%P: 35%C: 25%F ‘Stage 2’ macro ratio
and 1.4g of protein per pound of lean body weight rule
Your Lean Body Weight (in lbs) ______ x 1.4 = ______ (grams of protein to consume per day).
Grams of protein to consume per day ______ divided by 40 = ______ x 100 = ______ (total daily macro allowance).
Total daily macro allowance ______ x 0.35 = ______ (grams of carbs to consume per day).
Total daily macro allowance ______ x 0.25 = ______ (grams of fat to consume per day).
With grams of protein to be consumed per day calculated already, enter each macronutrients figures in the table
below as your macronutrient targets to hit per day and begin constructing your diet, referring to the macro
breakdown of the foods recommended in the ‘Relevant Food Sources’ table on pages 11 and 12.
PROTEIN (GRAMS)
CARBS (GRAMS)
FATS (GRAMS)
DAILY MEAL PLAN: week 5
Grams
Ingredient
Protein (g)
Carbs (g)
Fats (g)
BREAKFAST
MEAL 1
MEAL 2
MEAL 3
SHAKE
MEAL 4
TOTAL
Note: Cheat meals may be implemented throughout this stage, at no more than one cheat meal per fortnight.
DAILY TRAINING PROGRAM
WEEK 6: SPLIT B
Exercise
Sets
Reps (w = warmup set)
MONDAY - LEGS & CALVES + 1/2 HR CARDIO
Squats
6
w20, 15, 15, 12, 10, 8
Stationary lunges
4
10 Per Leg
45 degree leg press
3
15, 15, 12
Leg extension
4
15, 15, 12, 10
Leg curls
5
15, 15, 15, 12
Standing calf raises (machine)
5
15, 15, 12, 10
Seated calf raises
5
15, 15, 15, 12
Incline barbell chest press
4
w15, 10, 8, 8
Flat barbell chest press
4
w15, 10, 8, 8
TUESDAY - CHEST & BACK
Flat bench dumbbell press
3
12, 10, 10
Dumbbell chest flys
4
w15, 12, 10, 8
Wide grip chin ups
4
w6, 3 x Until Failure
Behind the head lat pulldown
4
15,12, 10, 10
Barbell row
3
12,10, 8
T-bar row
3
12, 10, 8
Close grip seated row
4
w15, 10,8, 8
Machine or dumbbell pullovers
3
12, 10, 10
WEDNESDAY - SHOULDERS & ARMS
Machine/ plate loaded shoulder press
5
w20, 15, 12, 10, 8
Standing dumbbell shoulder press
4
12, 10, 10, 8
Dumbbell lateral raises
4
15, 12, 10, 8
Dumbbell rear delt flys
4
15, 12, 10, 8
Shrugs
5
20, 15, 12, 10, 10
Close grip bench press
5
w20, 15, 12, 10, 10
Seated single dumbell tricep extension (both hands)
4
15, 12, 10, 10
Cable tricep pushdown (straight bar)
4
15, 12, 10, 10
Barbell bicep curls
5
w20, 15, 12, 10, 10
Standing hammer curls
4
15, 12, 10, 10
4 per arm
15, 12, 10, 10
Dumbbell single arm preacher or concentration curls
THURSDAY - REPEAT LEGS 7 CALVES + 1/2 HR CARDIO
FRIDAY - REPEAT CHEST & BACK
SATURDAY - REPEAT SHOULDERS & ARMS
SUNDAY - REST
Note: Total sets and reps performed per muscle group is reduced in ‘SPLIT B’ to illicit more weight lifted.
Rest period between sets may be up to 120 seconds. Rest period between exercises is to be kept to 2 minutes.
Exercise selection on the second rotation of the 3 day split can differ from the first rotation so long as the
structure of the split (what muscle groups are trained on what days and in what order) remains the same.
If you consider yourself a beginner, or have less than one years weight lifting experience, you may reduce the
sets trained per exercise per body part by 1 set per session, and if necessary, take an extra rest day on days you
feel particularly sore.
PROTEIN (GRAMS)
CARBS (GRAMS)
FATS (GRAMS)
DAILY MEAL PLAN: week 6
Grams
Ingredient
Protein (g)
BREAKFAST
MEAL 1
MEAL 2
MEAL 3
SHAKE
MEAL 4
TOTAL
Carbs (g)
Fats (g)
DAILY TRAINING PROGRAM
WEEK 7: SPLIT A
Exercise
Sets
Reps (w = warmup set)
MONDAY - LEGS & CALVES
Leg extensions
5
w20, 15, 15, 12, 12
Walking lunges (barbell or dumbbell)
4
15, 15, 12, 10
Hack squat
3
15, 15, 12
Straight leg deadlifts
4
w20, 12, 12, 10
Leg curls
5
w15, 12, 12, 10, 10
Seated calf raises
5
w20, 15, 12, 10, 10
Standing calf raises (single leg with dumbbell)
5
w20, 15, 12, 10, 8
TUESDAY - CHEST & BACK + 1/2 HR CARDIO
Incline smith machine chest press
5
w15, 12, 12, 10, 10
Incline dumbbell chest press
4
15, 12, 12, 10
Flat bench dumbbell press
4
15, 12, 12, 10
Machine chest flys
4
w20, 15, 12, 10
Wide grip chin ups
4
w6, 3 x Until Failure
Close grip lat pulldown
4
15, 12, 12, 10
Dumbbell pullovers
4
w15, 12, 10, 10
T-bar row
4
w15, 12, 10, 10
Close grip seated row
4
w20, 15, 12, 10
Bent over barbell row (reverse grip)
4
15, 12, 12, 10
WEDNESDAY - SHOULDERS & ARMS
Seated dumbbell shoulder press
5
w20, 15, 12, 10, 10
Standing Barbell Press (behind the head)
5
w20, 15, 15, 12, 10
Dumbbell lateral raises
4
20, 15, 15, 12
Dumbbell rear delt flys
4
20, 15, 15, 15
Shrugs
5
w20, 15, 12, 10, 10
Tricep cable pushdowns (with rope)
5
w20, 15, 12, 10, 10
Single arm dumbbell extensions
4 per arm
15, 12, 10, 10
E-z bar flat bench skull crushers
4
Until failure
Barbell bicep curls
5
w20, 15, 12, 10, 10
Incline seated dumbbell curls
4
15, 12, 10, 10
E-z bar reverse curls
5
w20, 15, 12, 10, 10
THURSDAY - REPEAT LEGS 7 CALVES
FRIDAY - REPEAT CHEST & BACK + 1/2 HR CARDIO
SATURDAY - REPEAT SHOULDERS & ARMS
SUNDAY - REST
Note: ‘Total volume in ‘SPLIT A’ is more than that of ‘SPLIT B’ and rest periods are to be kept short to increase
instensity. Rest period between sets is to be no longer than 60 seconds. Rest period between exercises is to be kept
to 2 minutes.
Exercise selection on the second rotation of the 3 day split can differ from the first rotation so long as the
structure of the split (what muscle groups are trained on what days and in what order) remains the same.
If you consider yourself a beginner, or have less than one years weight lifting experience, you may reduce the
sets per exercise per body part by 2-3 sets total per session, and if necessary, take an extra rest day on days you
feel particularly sore.
PROTEIN (GRAMS)
CARBS (GRAMS)
FATS (GRAMS)
DAILY MEAL PLAN: week 7
Grams
Ingredient
Protein (g)
BREAKFAST
MEAL 1
MEAL 2
MEAL 3
SHAKE
MEAL 4
TOTAL
Carbs (g)
Fats (g)
DAILY TRAINING PROGRAM
WEEK 8: SPLIT B
Exercise
Sets
Reps (w = warmup set)
MONDAY - LEGS & CALVES + 1/2 HR CARDIO
Squats
6
w20, 15, 15, 12, 10, 8
Stationary lunges
4
10 Per Leg
45 degree leg press
3
15, 15, 12
Leg extension
4
15, 15, 12, 10
Leg curls
5
15, 15, 15, 12
Standing calf raises (machine)
5
15, 15, 12, 10
Seated calf raises
5
15, 15, 15, 12
Incline barbell chest press
4
w15, 10, 8, 8
Flat barbell chest press
4
w15, 10, 8, 8
TUESDAY - CHEST & BACK
Flat bench dumbbell press
3
12, 10, 10
Dumbbell chest flys
4
w15, 12, 10, 8
Wide grip chin ups
4
w6, 3 x Until Failure
Behind the head lat pulldown
4
15,12, 10, 10
Barbell row
3
12,10, 8
T-bar row
3
12, 10, 8
Close grip seated row
4
w15, 10,8, 8
Machine or dumbbell pullovers
3
12, 10, 10
WEDNESDAY - SHOULDERS & ARMS
Machine/ plate loaded shoulder press
5
w20, 15, 12, 10, 8
Standing dumbbell shoulder press
4
12, 10, 10, 8
Dumbbell lateral raises
4
15, 12, 10, 8
Dumbbell rear delt flys
4
15, 12, 10, 8
Shrugs
5
20, 15, 12, 10, 10
Close grip bench press
5
w20, 15, 12, 10, 10
Seated single dumbell tricep extension (both hands)
4
15, 12, 10, 10
Cable tricep pushdown (straight bar)
4
15, 12, 10, 10
Barbell bicep curls
5
w20, 15, 12, 10, 10
Standing hammer curls
4
15, 12, 10, 10
4 per arm
15, 12, 10, 10
Dumbbell single arm preacher or concentration curls
THURSDAY - REPEAT LEGS 7 CALVES + 1/2 HR CARDIO
FRIDAY - REPEAT CHEST & BACK
SATURDAY - REPEAT SHOULDERS & ARMS
SUNDAY - REST
Note: Total sets and reps performed per muscle group is reduced in ‘SPLIT B’ to illicit more weight lifted.
Rest period between sets may be up to 120 seconds. Rest period between exercises is to be kept to 2 minutes.
Exercise selection on the second rotation of the 3 day split can differ from the first rotation so long as the
structure of the split (what muscle groups are trained on what days and in what order) remains the same.
If you consider yourself a beginner, or have less than one years weight lifting experience, you may reduce
the sets trained per exercise per body part by 1 set, and if necessary, take an extra rest day on days you feel
particularly sore.
PROTEIN (GRAMS)
CARBS (GRAMS)
FATS (GRAMS)
DAILY MEAL PLAN: week 8
Grams
Ingredient
Protein (g)
BREAKFAST
MEAL 1
MEAL 2
MEAL 3
SHAKE
MEAL 4
TOTAL
Carbs (g)
Fats (g)
stage 3
Weeks 9-12
Macronutrient ratio: 40%P: 40%C: 20%F
Protein in grams per day: 1.4g per pound of lean body
weight per day.
Following Stage 2, you should now see a change in
body composition and an incremental increase in your
measurements. Each body parts measurements should
have all increased, whilst maintaining a steady body
fat percentage.
Be conscious of your waist measurement, assuring
it is not increasing too rapidly, or any more so than
any other measurement. An increase in your waist
measurement, without seeing a significant increase
in any other body part measurements, may mean an
increase in unwanted body fat.
If your waist measurement is increasing beyond that
of the other body part measurements and you’re
following the diet and training program diligently,
consider reducing your total daily macronutrient
allowance during this stage by 15% until your wasit
measurement has been brought back down. If you
have started this program with very little body fat,
you can allow for an increased waist measurement of
around an inch.
Stage 3’s training regime follows on from Stage 2’s 3
day split, repeated twice before resting on Sunday,
again with weekly training splits labelled ‘A’ and ‘B’.
However, these splits are far more intense than the
previous stages, implementing super-sets and drop-sets
to create more muscle stimulus and exert more total
energy. As the carbs and protein in grams to consume
per day increases, so too must the training intensity to
ensure food utilisation efficacy. Cardio will cease during
this stage.
Being the last stage of this 12 week program, it is very
important now to reflect on the previous week’s
training intensity, how diligent and consistent you’ve
been with your diet and your overall work ethic and
level of dedication. Having a good sense of self is crucial
in determining your progress. If there are ways you can
improve, now is the time to implement them.
Note: Remember to record measurements and take
photos before commencing and immediately following
this stage.
Refer to ‘Frequently Asked Questions’ toward the end
of this program before commencing this stage.
EXAMPLE MEAL PLAN
For the sake of continuity and ease of understanding, let us refer back to the numbers calculated for ‘Thomas’.
Using the ‘Stage 3’ ratios (40%P: 40%C: 20%F), protein per lb of lean body weight rule and equations provided
earlier, Thomas is able to calculate the grams of each macronutrient required per day of this stage as follows:
Protein in grams to consume per day = Lean Body Weight (182lbs) x 1.4 = 255g of protein to consume per day.
255 divided by 40 (% of total macronutrients to be allocated to protein) = 6.37 (being 1% of total macronuitrients
to consume per day).
6.37 x 100 = 637g of total macronutrients (protein, carbs, fats) for Thomas to consume per day.
Referring again to the ‘Stage 3’ macronutrient ratio, being 40%P: 40%C: 20%F, Thomas can then calculate each
macronutrients percentage as a figure in grams by multiplying 640 by each macronutrients percentage in the
ratio as a decimal figure.
I.e. 637 x 0.4 = 255g of protein, 637 x 0.4 = 255g of carbs, and 637 x 0.2 = 127g of fat to be consumed per day,
written within the table below.
An equation -- to ensure you accurately calculate your specific macronutrient requirements for this stage -will be provided for you above the first weeks ‘daily meal plan’ on the following page.
PROTEIN (GRAMS)
CARBS (GRAMS)
FATS (GRAMS)
255
255
127
Grams/ Quantity
Ingredient
Protein (g)
Carbs (g)
Fats (g)
BREAKFAST
6
Whole Eggs
Half
Avocado
1
Tomato
40
30
10
15
MEAL 1
170g
Beef Mince
100g
Asparagus
Half
Avocado
50
26
10
15
MEAL 2
200g
Beef Mince
100g
Brussels Sprouts
50
26
48
18
MEAL 3
200g
Chicken Thigh
170g
Brown Rice
100g
Beetroot
76.5
10
POST WORKOUT SHAKE (BLENDED WITH WATER)
2ooml
Egg Whites
26
150g
Banana
35
150g
Mango
23
MEAL 4
125g
Chicken Breast
200g
Brown Rice
100g
Asparagus
TOTAL
39
90
253
254.5
130
DAILY TRAINING PROGRAM
WEEK 9: SPLIT A
Exercise
Sets
Reps (*75-100 for advanced lifters)
Leg extensions
Superset with
Hamstring curls
5
w20, 15, 15, 12, 12
Hack squat
Superset with
Stiff leg deadlifts
4
w15, 12, 12, 10
Walking lunges
3
w20, 15. 12 Per Leg
Standing calf raises
6
w20, 20, 15, 15, 15, 12
Seated calf raises
6
w20, 20, 15, 15, 12, 10
MONDAY - LEGS
TUESDAY - BACK AND CHEST
Pullups
As many sets necessary to reach *50 reps
Barbell rows
Super-set with
Incline bench press
4
w15, 12, 12, 10
Seated cable rows
Super-set with
Incline dumbbell press
4
w15, 12, 12, 10
Machine/ plate loaded row
Super-set with
Dips
4
12, 12, 12, 10
Behind the neck pulldowns
Super-set with
Cable chest flys
4
15, 12, 12, 10
WEDNESDAY - SHOULDERS AND ARMS
Preacher curls
Super-set with
Barbell skull crushers
5
w20, 15, 12, 12, 10
Seated incline dumbbell curls
Super-set with
Overhead rope extensions
5
w15, 12, 10, 10, 10
^Concentration curls
Super-set with
Reverse grip tricep extensions
4
w15, 12, 10, 10
Seated behind the head barbell presses
4
w15, 12, 10, 10
Seated dumbbell presses
4
15, 12, 10, 10
Seated lateral raises
5
w20, 15, 12, 10, 10
4
12, 12, 10, 10
Dumbbell rear delt flys
THURSDAY - REPEAT LEGS
FRIDAY - REPEAT BACK AND CHEST
SATURDAY - REPEAT SHOULDERS & ARMS
SUNDAY - REST
^Complete a set on each arm before moving on to reverse grip tricep extensions.
Note: Rest period between super-sets is to be no longer than 90 seconds and no longer than 60 seconds between normal sets.
Each pair of exercises grouped as a super-set requires you to perform one set of the first exercise immediately followed by a
set of the exercise underneath it, continuing back and forth between each exercise for consecutive sets until the total number
of sets has been completed for each exercise.
Exercise selection on the 2nd rotation of the 3 day split can differ from the first rotation.
If you have less than 1-2 years weight lifting experience, reduce the total amount of super-sets trained per workout by 1, and
reduce the sets of the exercises that aren’t paired as a super-set by 1. Take additional rest days if necessary.
Calculate your macros
Using the 40%P: 40%C: 20%F ‘Stage 3’ macro ratio
and 1.4g of protein per pound of lean body weight rule
Your Lean Body Weight (in lbs) ______ x 1.4 = ______ (grams of protein to consume per day).
Grams of protein to consume per day ______ divided by 40 = ______ x 100 = ______ (total daily macro allowance).
Total daily macro allowance ______ x 0.4 = ______ (grams of carbs to consume per day).
Total daily macro allowance ______ x 0.2 = ______ (grams of fat to consume per day).
With grams of protein to be consumed per day calculated already, enter each macronutrients figures in the table
below as your macronutrient targets to hit per day and begin constructing your diet, referring to the macro
breakdown of the foods recommended in the ‘Relevant Food Sources’ table on pages 11 and 12.
PROTEIN (GRAMS)
CARBS (GRAMS)
FATS (GRAMS)
DAILY MEAL PLAN: week 9
Grams
Ingredient
Protein (g)
Carbs (g)
Fats (g)
BREAKFAST
MEAL 1
MEAL 2
MEAL 3
SHAKE
MEAL 4
TOTAL
Note: Cheat meals may be implemented throughout this stage, at no more than one cheat meal per fortnight.
DAILY TRAINING PROGRAM
WEEK 10: SPLIT B
Exercise
Sets
Reps (*75-100 for advanced lifters)
Standing calf raises
6
w20, 20, 15, 15, 15, 12
Seated calf raises
6
w20, 20, 15, 15, 12, 10
Squats
6
w20, w20, 15, 12, 10, 10
Leg extensions
Superset with
Hamstring curls
6
w20, 20, 15, 15, 12, 12
MONDAY - LEGS
TUESDAY - BACK AND CHEST
Pullups
As many sets necessary to reach *50 reps
Lat pulldown
Super-set with
Incline bench press
4
w15, 12, 12, 10
Close grip lat pulldown
Super-set with
Plate loaded chest press
4
w15, 12, 12, 10
Reverse grip bent over barbell row
Super-set with
Dips
4
12, 12, 12, 10
Straight bar seated row
Super-set with
Cable chest flys
4
15, 12, 12, 10
WEDNESDAY - SHOULDERS AND ARMS
Standing e-z bar curls
Super-set with
Dumbbell skull crushers
5
w20, 15, 12, 12, 10
Standing hammer curls
Super-set with
^Single arm overhead dumbell extensions
4
w15, 12, 10, 10
Reverse e-z bar curls
Super-set with
Cable rope tricep extensions
4
w15, 12, 10, 10
Standing barbell shoulder press
Super-set with
Barbell shrugs (bar in front of body)
5
w20, 15, 12, 10, 10
Rear delt cable flys
5
w20, 15, 15, 15, 15
Lateral raises
5
w20, 15, 12, 10, 10
THURSDAY - REPEAT LEGS
FRIDAY - REPEAT BACK AND CHEST
SATURDAY - REPEAT SHOULDERS & ARMS
SUNDAY - REST
^Complete a set on each arm before returning to standing hammer curls.
Note: Rest period between super-sets and normal sets can be up to 2 minutes. Rest between exercises should be 2 minutes.
Each pair of exercises grouped as a super-set requires you to perform one set of the first exercise immediately followed by a
set of the exercise underneath it, continuing back and forth between each exercise for consecutive sets until the total number
of sets has been completed for each exercise.
Exercise selection on the 2nd rotation of the 3 day split can differ from the first rotation.
If you have less than 1-2 years weight lifting experience, reduce the total amount of super-sets trained per workout by 1, and
reduce the sets of the exercises that aren’t paired as a super-set by 1. Take additional rest days if necessary.
PROTEIN (GRAMS)
CARBS (GRAMS)
FATS (GRAMS)
DAILY MEAL PLAN: week 10
Grams
Ingredient
Protein (g)
BREAKFAST
MEAL 1
MEAL 2
MEAL 3
SHAKE
MEAL 4
TOTAL
Carbs (g)
Fats (g)
DAILY TRAINING PROGRAM
WEEK 11: SPLIT A
Exercise
Sets
Reps (*75-100 for advanced lifters)
Leg extensions
Superset with
Hamstring curls
5
w20, 15, 15, 12, 12
Hack squat
Superset with
Stiff leg deadlifts
4
w15, 12, 12, 10
Walking lunges
3
w20, 15. 12 Per Leg
Standing calf raises
6
w20, 20, 15, 15, 15, 12
Seated calf raises
6
w20, 20, 15, 15, 12, 10
MONDAY - LEGS
TUESDAY - BACK AND CHEST
Pullups
As many sets necessary to reach *50 reps
Barbell rows
Super-set with
Incline bench press
4
w15, 12, 12, 10
Seated cable rows
Super-set with
Incline dumbbell press
4
w15, 12, 12, 10
Machine/ plate loaded row
Super-set with
Dips
4
12, 12, 12, 10
Behind the neck pulldowns
Super-set with
Cable chest flys
4
15, 12, 12, 10
WEDNESDAY - SHOULDERS AND ARMS
Preacher curls
Super-set with
Barbell skull crushers
5
w20, 15, 12, 12, 10
Seated incline dumbbell curls
Super-set with
Overhead rope extensions
5
w15, 12, 10, 10, 10
^Concentration curls
Super-set with
Reverse grip tricep extensions
4
w15, 12, 10, 10
Seated behind the head barbell presses
4
w15, 12, 10, 10
Seated dumbbell presses
4
15, 12, 10, 10
Seated lateral raises
5
w20, 15, 12, 10, 10
4
12, 12, 10, 10
Dumbbell rear delt flys
THURSDAY - REPEAT LEGS
FRIDAY - REPEAT BACK AND CHEST
SATURDAY - REPEAT SHOULDERS & ARMS
SUNDAY - REST
^Complete a set on each arm before moving on to reverse grip tricep extensions.
Note: Rest period between super-sets is to be no longer than 90 seconds and no longer than 60 seconds between normal sets.
Each pair of exercises grouped as a super-set requires you to perform one set of the first exercise immediately followed by a
set of the exercise underneath it, continuing back and forth between each exercise for consecutive sets until the total number
of sets has been completed for each exercise.
Exercise selection on the 2nd rotation of the 3 day split can differ from the first rotation.
If you have less than 1-2 years weight lifting experience, reduce the total amount of super-sets trained per workout by 1, and
reduce the sets of the exercises that aren’t paired as a super-set by 1. Take additional rest days if necessary.
PROTEIN (GRAMS)
CARBS (GRAMS)
FATS (GRAMS)
DAILY MEAL PLAN: week 11
Grams
Ingredient
Protein (g)
BREAKFAST
MEAL 1
MEAL 2
MEAL 3
SHAKE
MEAL 4
TOTAL
Carbs (g)
Fats (g)
DAILY TRAINING PROGRAM
WEEK 10: SPLIT B
Exercise
Sets
Reps (*75-100 for advanced lifters)
Standing calf raises
6
w20, 20, 15, 15, 15, 12
Seated calf raises
6
w20, 20, 15, 15, 12, 10
Squats
6
w20, w20, 15, 12, 10, 10
Leg extensions
Superset with
Hamstring curls
6
w20, 20, 15, 15, 12, 12
MONDAY - LEGS
TUESDAY - BACK AND CHEST
Pullups
As many sets necessary to reach *50 reps
Lat pulldown
Super-set with
Incline bench press
4
w15, 12, 12, 10
Close grip lat pulldown
Super-set with
Plate loaded chest press
4
w15, 12, 12, 10
Reverse grip bent over barbell row
Super-set with
Dips
4
12, 12, 12, 10
Straight bar seated row
Super-set with
Cable chest flys
4
15, 12, 12, 10
WEDNESDAY - SHOULDERS AND ARMS
Standing e-z bar curls
Super-set with
Dumbbell skull crushers
5
w20, 15, 12, 12, 10
Standing hammer curls
Super-set with
^Single arm overhead dumbell extensions
4
w15, 12, 10, 10
Reverse e-z bar curls
Super-set with
Cable rope tricep extensions
4
w15, 12, 10, 10
Standing barbell shoulder press
Super-set with
Barbell shrugs (bar in front of body)
5
w20, 15, 12, 10, 10
Rear delt cable flys
5
w20, 15, 15, 15, 15
Lateral raises
5
w20, 15, 12, 10, 10
THURSDAY - REPEAT LEGS
FRIDAY - REPEAT BACK AND CHEST
SATURDAY - REPEAT SHOULDERS & ARMS
SUNDAY - REST
^Complete a set on each arm before returning to standing hammer curls.
Note: Rest period between super-sets and normal sets can be up to 2 minutes. Rest between exercises should be 2 minutes.
Each pair of exercises grouped as a super-set requires you to perform one set of the first exercise immediately followed by a
set of the exercise underneath it, continuing back and forth between each exercise for consecutive sets until the total number
of sets has been completed for each exercise.
Exercise selection on the 2nd rotation of the 3 day split can differ from the first rotation.
If you have less than 1-2 years weight lifting experience, reduce the total amount of super-sets trained per workout by 1, and
reduce the sets of the exercises that aren’t paired as a super-set by 1. Take additional rest days if necessary.
PROTEIN (GRAMS)
CARBS (GRAMS)
FATS (GRAMS)
DAILY MEAL PLAN: week 12
Grams
Ingredient
Protein (g)
BREAKFAST
MEAL 1
MEAL 2
MEAL 3
SHAKE
MEAL 4
TOTAL
Carbs (g)
Fats (g)
frequently asked
questions
Should/ can I do cardio? If so, how often?
It is important to recognise the importance of
cardiovascular activity as more than just a means
to getting in shape. Cardiovascular activity is
vital in achieving optimal health, and is therefore
recommended. However, it does not need to be
performed everyday for this program. 3-4 times per
week, at a moderate intensity, is the recommended
amount of cardiovascular training required to be of
a healthy condition while minimising the chances
of losing any weight (muscle). An example of cardio
performed with moderate intensity would be a fast
paced walk, a jog, or bike ride with minimal uphill
climbs.
How often should I repeat this program?
As the program (exclusive of the Foundation Stage)
runs for 12 weeks, repeating it any more than 3 times
per year will mean very minimal breaks (rest) in
between, potentially minimising results, placing too
much stress on the body. For optimal results, follow
this program no more than twice yearly.
How much water should I be drinking?
How much water you drink per day will depend
on your level of activity exclusive of your training,
as well as how much food you’re eating. At least 2
glasses of water should be consumed first thing in
the morning, as well as with, or immediately after
each meal, and it is recommended to be drinking
anywhere between 1-2 litres of water throughout
a training session. As the total amount of food
increases throughout this program, so too should
the amount of water you drink. Water consumption
outside of eating and training will depend on what
season it is where you live, what you do for work
and your general level of activity, which could mean
drinking somewhere between 5-7 litres of water a
day for optimal health. If you work a physical job and
it happens to be summer where you live, it may mean
consuming as much as 8 or more litres of water a day.
How much sodium should I be consuming?
In addition to the sodium within the food you’re
consuming throughout this program, which should
be mostly, if not completely, whole foods, it is fine
(even recommended) to season your meals with
salt. Not too much, however, just a pinch or two per
meal. Salt is beneficial in many ways, and the dietary
recommendations over the years have changed.
The recommended salt intake has increased, rather
drastically, so there shouldn’t be any concern with
consuming too much.
Can I add sauces to my meals?
It is recommended that sauces are not added to meals.
Most sauces contain high amounts of sugar and
additives, and if the sugar is low, the additives are
usually even higher. However, there are some natural
alternatives (natural tomato sauces for example) that
can be used sparingly. These alternatives may still be
high in unwanted carbohydrates, so it is best to avoid
them altogether. Herbs, spices and salt to season food
is recommended.
Can I source my macros from non whole
foods (snickers bars, pizza, beer, etc.)?
No. It is highly recommended to avoid anything
other than mother nature’s whole foods. These whole
food ‘alternatives’ are more often than not filled with
preservatives, colours/ flavours and other terrible
additives. They’re products, designed and created for
very temporary enjoyment. They’re not created to
benefit our health, and will be only a detriment to
our progress during this program. However, if you
feel it necessary, you can allow yourself to indulge in
these foods, but only once per week as a ‘cheat’ meal.
How much sleep and rest should I be
getting?
Ideally, you should be getting around 8 hours, quality
sleep per night (quality meaning, undisturbed) and
taking complete rest days as per when this program
requires that of you. You may, in addition to the rest
days set out throughout this program, take more rest
days here and there, but only if genuinely needed.
This may be because the muscle that is meant to
be trained that day is far too sore to be trained
effectively, or due to an injury, or any other reason
that genuinely prevents you from training that day.
However, it is important to be honest with yourself.
Don’t have a day off just because you’re tired.
frequently asked
questions
Can I have cheat meals?
You may, once per week, include a cheat meal
into your diet in replace of a whole food meal. It is
recommended, however, to have a home cooked meal
consisting of at least some whole foods as opposed to
consuming empty calories in the form of ‘fast food’.
Your stomach, and conscience will thank you.
What if I miss a day of training?
Don’t stress if you miss a day of training. Stressing
will only raise your levels of cortisol, hindering your
ability to grow muscle as effectively. Instead, reset,
rest well that night, and start the next day fresh, with
a positive and optimistic outlook. One day off won’t
set you back, but doing so consistently definitely
will. Get back on track the very next day and put in
even more effort, intensity and focus into that day’s
requirements than you would normally.
Should I train if I’m still sore?
It depends. If the muscle you’re intending to train
that day is still sore, then no -- you shouldn’t train
it before it has fully recovered. However, be honest
with yourself when determining how sore a muscle
actually is. If it’s only subtly sore and can be trained
hard again the day it is meant to be trained following
a thorough warmup, then train it. If warming up
causes the muscle a pain that cannot be worked
through -- don’t train it. And if the question is in
reference to a sore muscle that may be trained
indirectly, again, be honest with yourself. You’re the
only thing preventing you from making progress in
those scenarios.
I think I’m training intensley -- how do I
know?
Intensity can be a very hard thing to measure. How
intensley you train is heavily influenced by your
drive, motivation and determination to see results.
How badly you want to succeed in bodybuilding is
often the key motivator behind intensity in the gym.
However, there are ways to realise intensity in your
workouts. These are a few:
Shorter rest periods
A very simple technique that people often neglect is
watching the clock. Your rest periods between sets
should be no longer than 45 seconds to 1 minute.
You’d be surprised how quickly a minute ticks round
before you pick the weight up again and start your
next set.
5 more rule
One of the most motivating bodybuilders for me is
Tom Platz. He had a great mentality when it came to
training and was always looking for ways to shock
the body. He had a theory that if you count out your
reps in blocks of 5, you’ll be more likely not only
to hit your target amount of reps but end up going
beyond that amount because 5 is a much easier
number to comprehend. If you hit your target of, let’s
say, 12 reps, tell yourself “5 more” –- no matter what.
If you’re able to do 5 more reps beyond the number
you thought you’d fail at, you know it’s time to up the
weight, thus, increasing intensity.
Super setting and drop setting
A great way to intensify a workout is to superset and
drop set your exercises. E.g. Pick a bicep exercise and
triceps exercise. Perform only one set of the bicep
exercise and immediately follow it with a set of a
tricep exercise. Go back and forth between the two
to complete this for 3-4 super-sets. The advantage
of this is to keep the rest periods short and to stretch
and rest one muscle while the other contracts.
Drop sets, typically done on the last set of an exercise
when you have exhausted yourself on the
heaviest weight you can do for 6-8 reps, require you
to drop the weight and continue the set for as many
more reps as you can.
Do I have to train in the afternoon as the
diet plan suggests?
No, absolutely not. You can train whenever bests
suit you. The afternoon is the most popular time to
train, hence why the diets are structured that way,
but they can easily be altered to suit when it is you’d
prefer to train and arrange your meals accordingly
so that your highest carb meals are situated an hour
before you train and again an hour or so after your
post workout shake.
If you train first thing in the morning on an empty
stomach, follow your session with a carb loaded post
workout shake and whole meal an hour or two later,
pushing your ‘breakfast’ meal toward the end of the
day, seeing as it is low in carbs.
Notes.
Notes.
Notes.