BOOKS BY
MICHAEL
MATTHEWS
The Shredded Chef: 120
Recipes for Building
Muscle, Getting Lean,
and Staying Healthy
If you want to know how to forever escape
the dreadful experience of “dieting” and
learn how to cook nutritious, delicious
meals that make building muscle and
burning fat easy and enjoyable, then you
need to read this book.
Click here to learn more about this book!
www.muscleforlife.com
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Beyond Bigger Leaner
Stronger: The Advanced
Guide to Building
Muscle, Staying Lean,
and Getting Stronger
If you want to know exactly how to make
it through the “intermediate lifter” phase
smoothly, with an incredible physique to
show for it, and then continue to make
gains and enjoy your training as an
advanced lifter, then you want to read this
book.
Click here to learn more about this book!
Muscle Myths: 50
Health & Fitness
Mistakes You Don’t
Know You’re Making
If you’ve ever felt lost in the sea of
contradictory training and diet advice out
there and you just want to know once and
for all what works and what doesn’t—
what’s scientifically true and what’s
false—when it comes to building muscle
and getting ripped, then you need to read
this book.
Click here to learn more about this book!
www.muscleforlife.com
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Bigger Leaner Stronger:
The Simple Science of
Building the Ultimate
Male Body
If you want to be muscular, lean, and
strong as quickly as possible, without
steroids, good genetics, or wasting
ridiculous amounts of time in the gym,
and money on supplements...then you
want to read this book.
Click here to learn more about this book!
Cardio Sucks! The
Simple Science of
Burning Fat Fast and
Getting in Shape
If you’re short on time and sick of the
same old boring cardio routine and want
to kick your fat loss into high gear by
working out less and...heaven forbid...
actually have some fun...then you want to
read this new book.
Click here to learn more about this book!
www.muscleforlife.com
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Thinner Leaner
Stronger: The Simple
Science of Building the
Ultimate Female Body
If you want to be toned, lean, and strong
as quickly as possible without crash
dieting, “good genetics,” or wasting
ridiculous amounts of time in the gym
and money on supplements...regardless
of your age... then you want to read this
book.
Click here to learn more about this book!
Awakening Your Inner
Genius
If you’d like to know what some of
history’s greatest thinkers and achievers
can teach you about awakening your inner
genius and how to find, follow, and fulfill
your journey to greatness, then you want
to read this book today.
(I’m using a pen name for this book
as well as for a few other projects not
related to health and fitness, but I thought
you might enjoy it so I’m including it here.)
Click here to learn more about this book!
www.muscleforlife.com
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The Know Your Bill of
Rights Book
Are you comfortable letting crooked
politicians decide what your rights
are? I’m not, which is why I wrote this
book. It helps you easily reach a deep
understanding of the Bill of Rights by
walking you through the historical context
needed to fully grasp the spirit and
importance of key amendments.
Click here to learn more about this book!
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RECOMMENDED READING
If you want to further your health and fitness
education, I recommend that you check out the
following books. I found each extremely helpful
and think you will too.
Becoming a Supple
Leopard
This book teaches you common
movement errors that cause injury and
rob you of speed, power, endurance,
and strength, and it gives you hundreds
of techniques you can use to correct
them, and thus optimize your athletic
performance.
Click here to learn more about this book!
www.muscleforlife.com
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Starting Strength
This is the book that finally fixed my
squat, deadlift, and bench press, which
enabled me to greatly accelerate my
strength and muscle growth over the
years. It should be on every serious
lifter’s shelf.
Click here to learn more about this book!
Strength Training
Anatomy
Strength Training Anatomy is a great
resource for diving into anatomy and the
biomechanics of exercise, and it’s also a
great encyclopedia of exercises.
Click here to learn more about this book!
www.muscleforlife.com
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The New Encyclopedia
of Modern
Bodybuilding
This is a book we should all just own on
principle. Arnold truly was a bodybuilding
phenomenon.
In all seriousness, this book has several
plusses: Arnold’s story is truly inspiring,
and his take on the history and profession
of bodybuilding is good reading; it has a
ton of exercises for training various body
parts; and it’s huge and glossy—it’s just a
nice product.
Click here to learn more about this book!
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THE YEAR ONE
CHALLENGE:
BIGGER, LEANER,
AND STRONGER
THAN EVER IN
12 MONTHS
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First, I want to say THANK YOU for reading my book, Bigger Leaner Stronger:
The Simple Science of Building the Ultimate Male Body.
I’m thrilled at how many people have written me, enthusiastic about their
newfound understanding of how to build muscle, get lean, and stay healthy,
and about the results that they’re seeing by applying the principles and
methods taught in the book.
I’m 100% certain that you can make spectacular gains too, and to ensure that
you get there, I created this special report.
This program consists of a year’s worth of workouts because if you can stick to
working out for one year and make great progress, you’ll be hooked for life.
And that’s what I want for you—I want fitness to become an essential part of
your lifestyle, not a short-lived fad.
These workouts will show you the way. They’re fun, challenging, relatively
short, and most importantly, they deliver results fast.
So, are you ready to reach your first milestone in building the body of your
dreams?
Great.
Let’s get started!
Mike
www.facebook.com/muscleforlifefitness
www.twitter.com/muscleforlife
www.instagram.com/muscleforlifefitness
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P.S. If you haven’t already, would you mind taking a moment to leave a review
of Bigger Leaner Stronger where you bought it (Amazon, iBooks, Google Play,
etc.)? It doesn’t have to be long, and I’d really appreciate it!
Click here to leave a review on Amazon.com
Click here to leave a review on Amazon.co.uk
Click here to leave a review on Barnes & Noble
Click here to leave a review on iBooks
Click here to leave a review on Goodreads
Click here to leave a review on Google Books
P.P.S. Oh and if a buddy forwarded this report to you or you found it on the
Internet and you haven’t read Bigger Leaner Stronger: The Simple Science
of Building the Ultimate Male Body yet, I highly recommend that you do as it
explains a LOT more than what you find in this report.
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BEFORE YOU BEGIN:
MY PRODUCT
RECOMMENDATIONS
I come across all kinds of stuff in my travels, and I use this section of the
bonus report to pass my recommendations along to help save you time, money,
and frustration.
While I participate in a couple of affiliate programs and can make anywhere
from a few pennies to a few bucks if you buy through my links, I am not paid or
otherwise compensated by any companies to endorse their products--these
are my honest recommendations.
You should also know that I offer my own line of workout supplements,
LEGION, and thus proudly promote its line of science-based, clinically dosed,
and naturally sweetened supplements.
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The recommendations are organized into the following categories:
SUPPLEMENTS
EQUIPMENT
KITCHEN
BOOKS
COOL STUFF
Before we get started, I want to give you a quick tip for saving money on your
various health and fitness purchases: join Amazon’s Prime Program.
Amazon not only offers all products I recommend at incredibly low prices,
most are also eligible for FREE 2-DAY SHIPPING thanks to Amazon’s Prime
Program.
As a Prime member, you get…
• Free two-day shipping on millions of items.
• Unlimited instant streaming of 41,000 movies & TV episodes.
• Over 350,000 Kindle titles to borrow for free.
I buy everything I can from Amazon and save a lot of time and money thanks
to Prime.
Alright, let’s get to the recommendations, starting with supplements.
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SUPPLEMENTS
Advanced time release formula guaranteed to feed your lean mass for up to 8
hours!
Kick your testosterone production into overdrive and maximize your gains!
Assault estrogen receptors in your body and completely block muscle-killing
hormones!
The shelves of your local GNC are packed with all kinds of bogus junk claiming
to deliver results that only steroids can achieve.
This includes pre-workout supplements, intra-workout supplements, postworkout supplements, test boosters, HGH boosters, nitric oxide supplements,
anti-estrogens, aromatase inhibitors, and the list goes on and on.
If you believe half of the hype you read in supplement advertisements or on
their labels, well, it would probably take a while before you realize the simple
truth of the matter, which is…
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Most everything you see in the world of workout supplements is utterly
worthless.
Yup…a complete waste of money. Not all. But most.
How can I say that so confidently?
Well, I’ve not only tried every type of supplement you can imagine, but I follow
the science and what has been objectively proven—not flashy advertisements
or paid endorsements.
That said, there are a handful of supplements that actually are worth buying
and using.
Most aren’t the sexy muscle-building crap pushed by ’roid monsters in the
magazines, but they are scientifically proven to help you in your journey to build
muscle, get lean, and stay healthy.
I want to guide you through what you should considering supplementing with,
so click on the button below to view the exact products I use and like, and why.
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EQUIPMENT
Although you don’t need much “stuff” to work out properly, the right equipment
does make a difference.
Fortunately, I’ve tried a TON of products over the years (workout shoes, gloves,
and straps; body fat measurement devices; grip strengthening products; home
gym equipment; and more…) and I can save you money and frustration sorting
through the junk.
Click on the button below and you’ll find my recommendations for a wide
variety of products that I’ve used and liked. Poor workout equipment can be
quite frustrating, so I hope these recommendations help you avoid wasting
time and money on low-quality products.
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KITCHEN
If you’re like me, you probably spend a fair amount of time in the kitchen
preparing weekly meals.
Just as with workout supplements and equipment, I like to try a wide variety of
kitchen equipment.
I’ve tried all kinds of kitchen stuff—cookware, bakeware, cutlery, mixers,
food scales, tea makers, and even obscure stuff like silicone pancake rings
and oven mitts — and when you click the button below, you’ll find my favorite
products.
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BOOKS
While my books give you a great overall foundation of knowledge on how to
build muscle, get lean, and stay healthy, there’s always more you can learn
when it comes to health and fitness.
Click on the button below and you’ll find a list of other people’s books that I
found most helpful, and that I think should be on the shelf of everyone who’s
serious about getting into shape. And just for fun, I’ve also included a variety of
other books I’ve liked, ranging from self-help to business to fiction.
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FOOD
As most people that take health and fitness seriously, I’m pickier than the
average cat with what I eat.
I stick mainly to organic foods (as they’re generally more nutritious than nonorganic counterparts), I eat 3 to 5 servings of fruit and vegetables every day, I
make all my own meals, and I limit my intake of sugar and processed foods.
I don’t do these things just to be a food snob, though. A “clean” diet isn’t
particularly necessary for losing weight or building muscle, but it does make a
big difference in how you perform in the gym and how you feel.
By sticking mainly to nutrient-dense, unprocessed foods and exercising 4 to
6 hours per week, I›m able to make consistent gains in my training, maintain
high energy levels all day with no crashes, and generally just feel alert and
good.
That said, this type of lifestyle doesn’t mean I don’t get to enjoy foods I like
or indulge now and then. I’m all about enjoying food, but just about it about
“responsibly.”
Click on the button below and you’ll find a variety of brands of food that I’ve
come to love—everything from mustard to chocolate to pancake mixes to
yogurt and more.
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COOL STUFF
I’m not ashamed to admit that I’m kind of a sucker for cool stuff. I like nifty
gadgets, quirky decoration pieces, nice clothes (and shoes!), good books, and
fun games.
In my “Cool Stuff” series of weekly posts, I share whatever currently has my
fancy, and in this section of my recommendations, you’ll find all the various
goodies that catch my fancy.
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YOUR FIRST YEAR OF
BIGGER LEANER STRONGER
If you haven’t worked out your first year of training using what you’ve learned in
Bigger Leaner Stronger, that’s okay. I’m going to help you out in this section of
the report.
If you have worked out a program, great! I suggest you take a look at what I
propose in this section of the report and see if there’s anything you want to
incorporate into what you’ve already put together.
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THE BIGGER LEANER
STRONGER “CHEAT SHEET”
Here’s a simple “cheat sheet” that lays out the key principles of the Bigger
Leaner Stronger program.
• Make sure you start each workout with a proper warm up routine:
 In your first warm-up set, you want to do 12 reps with about 50 percent
of your heavy, 4- to 6-rep set weight and then rest for 1 minute.
 In your second warm-up set, you use the same weight as the first and do
10 reps this time at a little faster pace. Then rest for 1 minute.
 Your third warm-up set is 4 reps with about 70 percent of your heavy
weight, and it should be done at a moderate pace. Once again, you follow
this set with a 1-minute rest.
 The fourth warm-up set is the final one and it’s simple: 1 rep with about
90 percent of your heavy weight. Rest 2 to 3 minutes after this final
warm-up set.
• Most of your working sets are done in the 4 to 6 rep range (about 85% of
your 1RM).
• Some workouts call for sets in the 8 to 10 rep range.
• Do the workouts one exercise at a time, in the order given.
• Rest 3 to 4 minutes in between sets done in the 4 to 6 rep range.
• Rest 1 to 2 minutes in between sets done in the 8 to 10 rep range.
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• Once you reach the top of your rep range for one set, add weight. The
standard increase is a total of 10 pounds: 5 pounds added to either side of
the barbell or a 5-pound increase in each dumbbell.
• Use either the “2–1–2” or “2–1–1” timing for your reps. This means the first
part of the rep should take about 2 seconds, which is followed by a 1-second
(or shorter) pause, which is followed by the final portion of the rep, which
should take between 1 and 2 seconds.
• When your workout calls for an “Abs Circuit,” do the following:
 Do a set of a weighted exercise like the cable crunch, captain’s chair leg
raise, or hanging leg raise for 10 to 12 reps (you can add weight to the
latter two by snatching a dumbbell in between your feet).
 Go directly into 1 set of an unweighted exercise, to failure.
 Go directly into 1 set of an unweighted exercise, to failure.
 Rest 2 to 3 minutes.
• When doing calf exercises point your toes forward for the first set. For the
second, point them slightly out (about 20 degrees). For the third set, point
them slightly inward. Repeat for the next 3 sets.
• This journal calls for a Strength Week every four weeks of training. In this
week, you will follow a more traditional strength training layout, which has
you perform the same exercises several times in the week but has you do
fewer sets each workout.
 I recommend that you rest at least one day in between your Strength
Week workouts. Many people like to train on Mondays, Wednesdays, and
Fridays.
 Your Strength Week working sets should be done with the same weight
as your working sets in your normal workouts. For example, if, in your
last back workout, you deadlifted 225 pounds for sets of 5, 4, and 4 reps,
you use 225 pounds for your deadlifts on your Strength Week.
 You progress in your strength workouts in the same way as your normal
workouts—once you get six reps, add five to ten pounds to the bar and
continue working with that weight.
 Rest the normal three to four minutes in between sets.
 You can continue doing cardio (or not) as usual.
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EXERCISE LIST
You will be doing the following exercises as you follow the program. Take a
minute to familiarize yourself with them by clicking on each, which will take
you to videos that show proper form.
CHEST
Incline Barbell Bench Press
Flat Barbell Bench Press
Incline Dumbbell Press
BACK
Barbell Deadlift
Barbell Row
One-Arm Dumbbell Row
Pull-Up
Front-Lat Pulldown (Wide-Grip and
Close-Grip)
Flat Dumbbell Press
Dip (Chest Version)
T-Bar Row (Barbell or Machine)
Seated Cable Row
Chin-Up
Barbell Shrug
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SHOULDERS
Seated Military Press
Standing Military Press
Seated Dumbbell Press
Arnold Dumbbell Press
Dumbbell Side Lateral Raise
One-Arm Dumbbell Side Lateral
LEGS
Barbell Squat
Hack Squat (plate-loaded sled, not
barbell)
Barbell Front Squat
Leg Press
Barbell Lunge (Walking or In-Place)
ARMS
Barbell Curl
E-Z Bar Curl
Alternating Dumbbell Curl
Hammer Curl
Chin-Up
Raise
Dumbbell Rear Dealt Raise (Seated or
Bent-Over)
Face Pull
Barbell Rear Delt Row
Dumbbell Front Raise
Dumbbell Lunge
Romanian Deadlift
Leg Curl (Seated or Lying)
Calf Raise (Donkey, Standing, or
Seated)
Calf Press on the Leg Press
Close-Grip Bench Press
Seated Triceps Press
Dip (Triceps Version)
Lying Triceps Press
Triceps Pushdown
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CORE
Cable Crunch
Hanging Leg Raise
Captain’s Chair Leg Raise
Ab Roller
Air Bicycles
Flat Bench Lying Leg Raise
Decline Crunch
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GETTING READY FOR
YOUR FIRST YEAR OF
BIGGER LEANER STRONGER
Before you get started on the program, I recommend you weigh yourself and
take the following measurements.
You will then re-measure after each phase of the program, which will allow
you exactly quantify your progress, and which will help you later identify and
address your weak points.
• Your body weight. Every day, first thing in the morning, after the bathroom
and before eating or drinking anything, note your naked weight down. Then,
every 7 to 10 days, add them all up and divide by the number of days to get
your average for that period. Mark this down.
• Your caliper reading. I use the caliper that comes with the Accumeasure
Fitness 3000 Personal Body Fat Tester Kit for this, which you can find on
Amazon for about $10.
To learn more about how to use the caliper properly, click here.
• Your waist circumference. The size of your waist is a reliable indicator of
fat gain or loss.
To take this measurement, first locate your upper hip bone by placing your
hands around your waist, squeezing slightly, and then moving your fingers
downward until you feel the top curve of your hips.
Then, wrap a tape measure around your bare stomach, just above the hip
bone. Make sure the measuring tape is parallel to the floor (not slanted) and
snug to your body, but not so tight that it compresses the skin.
Exhale while taking the measurement and don’t suck your stomach in.
• Your flexed arms. Measure the largest part of your arm (the peak of your
bicep and middle of your triceps).
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• Your flexed calves. Flex your calf (raising your heel off the ground), and
wrapping a measuring tape around the largest part.
• Your shoulder circumference. Stand upright with your arms comfortably at
your sides (no flaring your elbows or spreading your lats), and have a friend
wrap a measuring tape around your shoulders and chest at its widest point.
This is usually right around the top of your armpits.
• Your chest circumference. Stand upright with your arms comfortably at
your sides (no flaring your elbows or spreading your lats), and have a friend
place a measuring tape at the fullest part of one of your pecs and wrap it
around the other, under your armpits, across your shoulder blades, and
back to the starting point.
• Your upper-leg circumference. Wrap a measuring tape around the biggest
part of your thigh and hamstring. This can vary from person to person
depending on how the muscles develop.
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PHASE 1:
WEEKS 1 – 8
Do yourself a favor and take a few “before” pictures on day one. You’re going to
be amazed when you come back to them later...
Oh and if you’d rather do your cardio outside of the gym, which is a nice
change, I recommend you pick up my book CARDIO SUCKS! 15 Excellent Ways
to Burn Fat Fast and Get in Shape, as I go over quite a few different fun and
effective ways to get in your cardio.
Let’s get to the workouts.
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5-DAY SPLIT
DAY 1
CHEST & ABS
Incline Barbell Bench Press – Warm–up sets and then 3 working sets
Incline Dumbbell Bench Press – 3 working sets
Flat Barbell Bench Press – 3 working sets
Face Pull – 3 working sets of 8 to 10 reps per set
3 ab circuits
DAY 2
BACK & CALVES
Barbell Deadlift – Warm–up sets and then 3 working sets
Barbell Row – 3 working sets
Wide-Grip Pull-up or Chin-up – 3 working sets (weighted if possible)
Optional: Close–Grip Lat Pulldown – 3 working sets
Optional: Barbell Shrug – 2 working sets
Standing Calf Raise – 3 sets of 4 to 6 reps
Seated Calf Raise – 3 sets of 4 to 6 reps
If you have lower–back issues, remember that you can swap the Deadlift for
a more lower-back-friendly variation like the Sumo or Hex Deadlift, or drop it
altogether and choose another “approved” exercise like the T-Bar Row.
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DAY 3
SHOULDERS & ABS
Seated or Standing Barbell Military Press – Warm–up sets and then 3
working sets
Side Lateral Raise – 3 working sets
Bent–Over Rear Delt Raise – 3 working sets
3 ab circuits
DAY 4
LEGS
Barbell Squat – Warm–up sets and then 3 working sets
Leg Press – 3 working sets
Romanian Deadlift – 3 working sets
Leg Press Calf Raise – 3 sets of 8 to 10 reps
Donkey Calf Raise (or Leg Press Calf Raise) – 3 sets of 8 to 10 reps
DAY 5
UPPER BODY & ABS
Incline Barbell Bench Press – Warm–up sets and then 3 sets of 8–10 reps per
set
Barbell Curl – Warm–up sets and then 3 working sets
Close–Grip Bench Press – 3 working sets (no need to warm up after the chest
pressing)
Alternating Dumbbell Curl – 3 working sets
Seated Triceps Press – 3 working sets
3 ab circuits
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4-DAY SPLIT
DAY 1
CHEST & TRICEPS & CALVES
Incline Barbell Bench Press – Warm–up sets and then 3 working sets
Flat Barbell Bench Press – 3 working sets
Dip (Chest Variation, weighted if possible) – 3 working sets
Seated Triceps Press – 3 working sets
Standing Calf Raise – 3 sets of 4 to 6 reps
Seated Calf Raise – 3 sets of 4 to 6 reps
DAY 2
BACK & BICEPS & ABS
Barbell Deadlift – Warm–up sets and then 3 working sets
Barbell Row – 3 working sets
Wide-Grip Pull-up or Chin-up – 3 working sets (weighted if possible)
Barbell Curl – 3 working sets
3 ab circuits
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DAY 3
UPPER BODY & CALVES
Incline Barbell Bench Press – Warm–up sets and then 3 sets of 8–10 reps per
set
Seated or Standing Barbell Military Press – Warm–up sets and then 3
working sets
Side Lateral Raise – 3 working sets
Bent–Over Rear Delt Raise – 3 working sets
Leg Press Calf Raise – 3 sets of 8 to 10 reps
Donkey Calf Raise (or Leg Press Calf Raise) – 3 sets of 8 to 10 reps
DAY 4
LEGS & ABS
Barbell Squat – Warm–up sets and then 3 working sets
Leg Press – 3 working sets
Romanian Deadlift – 3 working sets
3 ab circuits
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3-DAY SPLIT A
DAY 1
BACK & BICEPS & ABS
Barbell Deadlift – Warm–up sets and then 3 working sets
Barbell Row – 3 working sets
Wide-Grip Pull-up or Chin-up – 3 working sets (4–6 reps per set, weighted if
possible)
Barbell Curl – 3 working sets
3 ab circuits
DAY 2
CHEST & TRICEPS & CALVES
Incline Barbell Bench Press – Warm–up sets and then 3 working sets
Flat Barbell Bench Press – 3 working sets
Dip (Chest Variation, weighted if possible) – 3 working sets
Seated Triceps Press – 3 working sets
Standing Calf Raise – 3 sets of 4 to 6 reps
Seated Calf Raise – 3 sets of 4 to 6 reps
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DAY 3
LEGS & SHOULDERS
Barbell Squat – Warm–up sets and then 2 working sets
Leg Press – 2 working sets
Romanian Deadlift – 2 working sets
Seated or Standing Barbell Military Press – Warm–up sets and then 2
working sets
Side Lateral Raise – 2 working sets
Optional: Bent–Over Rear Delt Raise – 2 working sets
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3-DAY SPLIT B
DAY 1
PULL & ABS
Barbell Deadlift – Warm–up sets and then 3 working sets
Barbell Row – 3 working sets
Wide-Grip Pull-up or Chin-up – 3 working sets (weighted if possible)
Barbell Curl – 3 working sets
3 ab circuits
DAY 2
PUSH & CALVES
Incline Barbell Bench Press – Warm–up sets and then 3 working sets
Seated or Standing Barbell Military Press – Warm–up sets and then 3
working sets
Flat Barbell Bench Press – 3 working sets
Side Lateral Raise – 3 working sets
Optional: Close-Grip Bench Press – 3 working sets
Standing Calf Raise – 3 sets of 4 to 6 reps
Seated Calf Raise – 3 sets of 4 to 6 reps
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DAY 3
LEGS & ABS
Barbell Squat – Warm–up sets and then 3 working sets
Leg Press – 3 working sets
Romanian Deadlift – 3 working sets
3 ab circuits
Time for a Rest!
Once you’ve done this routine for eight weeks, take one week to deload or rest.
You can do cardio during this rest week, but no resistance training.
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PHASE 2:
WEEKS 10 – 17
Alright, it’s back to the weights!
By now you should be totally comfortable with the exercises and with the
weights that you can handle, and you should be noticing clear changes in the
mirror.
Keep up the good work!
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If you’d like hard copy of the YEAR ONE CHALLENGE to record your progress,
I’ve got you covered!
This workout journal contains the full year’s worth of workouts you see in this
bonus report, properly laid out so you can record and track your progress, as
well as some of my favorite motivational quotes and recipes.
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5-DAY SPLIT
DAY 1
CHEST & ABS
Incline Dumbbell Bench Press – Warm-up sets and 3 working sets
Flat Barbell Bench Press – 3 working sets
Flat Dumbbell Bench Press – 3 working sets
Face Pull – 3 working sets of 8 to 10 reps per set
3 ab circuits
DAY 2
BACK & CALVES
Barbell Deadlift – Warm–up sets and 3 working sets
One-Arm Dumbbell Row – 3 working sets
Front Lat Pulldown – 3 working sets
Optional: Seated Cable Row – 3 working sets
Optional: Barbell Shrug – 2 working sets
Standing Calf Raise – 3 sets of 4 to 6 reps
Seated Calf Raise – 3 sets of 4 to 6 reps
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DAY 3
SHOULDERS & ABS
Seated or Standing Barbell Military Press – Warm–up sets and 3 working
sets
Side Lateral Raise – 3 working sets
Seated Rear Delt Raise – 3 working sets
3 ab circuits
DAY 4
LEGS
Barbell Squat – Warm–up sets and 3 working sets
Barbell Lunge – 3 working sets
Front Squat – 3 working sets
Leg Press Calf Raise – 3 sets of 8 to 10 reps
Donkey Calf Raise (or Leg Press Calf Raise) – 3 sets of 8 to 10 reps
DAY 5
UPPER BODY & ABS
Incline Dumbbell Bench Press – Warm–up sets and 3 sets of 8–10 reps per set
Alternating Dumbbell Curl – Warm–up sets and 3 working sets
Close–Grip Bench Press – 3 working sets (no need to warm up after the chest
pressing)
Barbell Curl – 3 working sets
Lying Triceps Press – 3 working sets
3 ab circuits
www.muscleforlife.com
45
4-DAY SPLIT
DAY 1
CHEST & TRICEPS & CALVES
Incline Dumbbell Bench Press – Warm-up sets and 3 working sets
Flat Barbell Bench Press – 3 working sets
Flat Dumbbell Bench Press – 3 working sets
Lying Triceps Press – 3 working sets
Standing Calf Raise – 3 sets of 4 to 6 reps
Seated Calf Raise – 3 sets of 4 to 6 reps
DAY 2
BACK & BICEPS & ABS
Barbell Deadlift – Warm–up sets and 3 working sets
One-Arm Dumbbell Row – 3 working sets
Front Lat Pulldown – 3 working sets
Alternating Dumbbell Curl – 3 working sets
3 ab circuits
www.muscleforlife.com
46
DAY 3
UPPER BODY & CALVES
Incline Barbell Bench Press – Warm–up sets and 3 sets of 8–10 reps per set
Seated or Standing Barbell Military Press – Warm–up sets and 3 working
sets
Side Lateral Raise – 3 working sets
Face Pull – 3 working sets of 8 to 10 reps per set
Leg Press Calf Raise – 3 sets of 8 to 10 reps
Donkey Calf Raise (or Leg Press Calf Raise) – 3 sets of 8 to 10 reps
DAY 4
LEGS & ABS
Barbell Squat – Warm–up sets and 3 working sets
Barbell Lunge – 3 working sets
Front Squat – 3 working sets
3 ab circuits
www.muscleforlife.com
47
3-DAY SPLIT A
DAY 1
BACK & BICEPS & ABS
Barbell Deadlift – Warm–up sets and 3 working sets
One-Arm Row – 3 working sets
Front Lat Pulldown – 3 working sets
Alternating Dumbbell Curl – 3 working sets
3 ab circuits
DAY 2
CHEST & TRICEPS & CALVES
Incline Dumbbell Bench Press – Warm-up sets and 3 working sets
Flat Barbell Bench Press – 3 working sets
Flat Dumbbell Bench Press – 3 working sets
Lying Triceps Press – 3 working sets
Standing Calf Raise – 3 sets of 4 to 6 reps
Seated Calf Raise – 3 sets of 4 to 6 reps
www.muscleforlife.com
48
DAY 3
LEGS & SHOULDERS
Barbell Squat – Warm–up sets and 2 working sets
Barbell Lunge – 2 working sets
Front Squat – 2 working sets
Seated or Standing Barbell Military Press – Warm–up sets and 2 working
sets
Side Lateral Raise – 2 working sets
Optional: Seated Rear Delt Raise – 2 working sets
www.muscleforlife.com
49
3-DAY SPLIT B
DAY 1
PULL & ABS
Barbell Deadlift – Warm–up sets and 3 working sets
One-Arm Dumbbell Row – 3 working sets
Front Lat Pulldown – 3 working sets
Alternating Dumbbell Curl – 3 working sets
3 ab circuits
DAY 2
PUSH & CALVES
Incline Dumbbell Bench Press – Warm–up sets and 3 working sets
Seated or Standing Barbell Military Press – Warm–up sets and 3 working
sets
Flat Barbell Bench Press – 3 working sets
Side Lateral Raise – 3 working sets
Standing Calf Raise – 3 sets of 4 to 6 reps
Seated Calf Raise – 3 sets of 4 to 6 reps
www.muscleforlife.com
50
DAY 3
LEGS & ABS
Barbell Squat – Warm–up sets and 3 working sets
Barbell Lunge – 3 working sets
Front Squat – 3 working sets
3 ab circuits
Time for a Rest!
Once you’ve done this routine for eight weeks, take one week of deloading or
rest. You’ve earned it!
You can do cardio during this rest week, but no weight or bodyweight training.
www.muscleforlife.com
51
PHASE 3:
WEEKS 19 – 26
First, I want you to treat yourself to a nice reward. Take your girlfriend or wife
out to a nice dinner to celebrate making it past the third and fourth months.
What’s so special about this?
Well, for whatever reason, it’s in the third and fourth months that many people
lose focus and fall off track, and often quit altogether. By now your new
lifestyle should feel comfortable and something you just do every day, and it
only gets easier and easier from here.
So great job!
By now I’m sure friends and family are noticing what you’re doing and asking
for advice. Feels good, right?
Keep up the good work!
This next phase is a bit tougher than the last, but you’ll have no trouble pushing
through the workouts.
If you’re doing cardio a few days per week, good job and carry on!
www.muscleforlife.com
52
5-DAY SPLIT
DAY 1
CHEST & ABS
Incline Dumbbell Bench Press – Warm-up sets and 3 working sets
Incline Barbell Bench Press – 3 working sets
Flat Dumbbell Bench Press – 3 working sets
Face Pull – 3 working sets of 8 to 10 reps per set
3 ab circuits
DAY 2
BACK & CALVES
Barbell Deadlift – Warm–up sets and 3 working sets
T-Bar Row (Barbell or Machine) – 3 working sets
Seated Cable Row – 3 working sets
Optional: Chin-Up – 3 working sets
Optional: Barbell Shrug – 2 working sets
Standing Calf Raise – 3 sets of 4 to 6 reps
Seated Calf Raise – 3 sets of 4 to 6 reps
www.muscleforlife.com
53
DAY 3
SHOULDERS & ABS
Seated or Standing Barbell Military Press – Warm–up sets and 3 working
sets
Seated Dumbbell Press – 3 working sets
Side Lateral Raise – 3 working sets
3 ab circuits
DAY 4
LEGS
Barbell Squat – Warm–up sets and 6 working sets
Dumbbell Lunge – 3 working sets
Leg Press Calf Raise – 3 sets of 8 to 10 reps
Donkey Calf Raise (or Leg Press Calf Raise) – 3 sets of 8 to 10 reps
DAY 5
UPPER BODY & ABS
Flat Barbell Bench Press – Warm–up sets and 3 sets of 8–10 reps per set
Barbell Curl – Warm-up sets and 3 working sets
Close–Grip Bench Press – 3 working sets (no need to warm up after the chest
pressing)
Hammer Curl – 3 working sets
Triceps Pushdown – 3 working sets
3 ab circuits
www.muscleforlife.com
54
4-DAY SPLIT
DAY 1
CHEST & TRICEPS & CALVES
Incline Dumbbell Bench Press – Warm-up sets and 3 working sets
Incline Barbell Bench Press – 3 working sets
Flat Dumbbell Bench Press – 3 working sets
Triceps Pushdown – 3 working sets
Standing Calf Raise – 3 sets of 4 to 6 reps
Seated Calf Raise – 3 sets of 4 to 6 reps
DAY 2
BACK & BICEPS & ABS
Barbell Deadlift – Warm–up sets and 3 working sets
T-Bar Row (Barbell or Machine) – 3 working sets
Seated Cable Row – 3 working sets
Hammer Curl – 3 working sets
3 ab circuits
www.muscleforlife.com
55
DAY 3
UPPER BODY & CALVES
Flat Barbell Bench Press – Warm–up sets and 3 sets of 8–10 reps per set
Seated or Standing Barbell Military Press – Warm–up sets and 3 working
sets
Seated Dumbbell Press – 3 working sets
Side Lateral Raise – 3 working sets
Leg Press Calf Raise – 3 sets of 8 to 10 reps
Donkey Calf Raise (or Leg Press Calf Raise) – 3 sets of 8 to 10 reps
DAY 4
LEGS & ABS
Barbell Squat – Warm–up sets and 6 working sets
Dumbbell Lunge – 3 working sets
3 ab circuits
www.muscleforlife.com
56
3-DAY SPLIT A
DAY 1
BACK & BICEPS & ABS
Barbell Deadlift – Warm–up sets and 3 working sets
T-Bar Row (Barbell or Machine) – 3 working sets
Seated Cable Row – 3 working sets
Hammer Curl – 3 working sets
3 ab circuits
DAY 2
CHEST & TRICEPS & CALVES
Incline Dumbbell Bench Press – Warm-up sets and 3 working sets
Incline Barbell Bench Press – 3 working sets
Flat Dumbbell Bench Press – 3 working sets
Triceps Pushdown – 3 working sets
Standing Calf Raise – 3 sets of 4 to 6 reps
Seated Calf Raise – 3 sets of 4 to 6 reps
www.muscleforlife.com
57
DAY 3
LEGS & SHOULDERS
Barbell Squat – Warm–up sets and 4 working sets
Dumbbell Lunge – 2 working sets
Seated or Standing Barbell Military Press – Warm–up sets and 2 working
sets
Side Lateral Raise – 2 working sets
Face Pull – 2 working sets of 8 to 10 reps per set
www.muscleforlife.com
58
3-DAY SPLIT B
DAY 1
PULL & ABS
Barbell Deadlift – Warm–up sets and 3 working sets
T-Bar Row (Barbell or Machine) – 3 working sets
Seated Cable Row – 3 working sets
Hammer Curl – 3 working sets
3 ab circuits
DAY 2
PUSH & CALVES
Incline Dumbbell Bench Press – Warm–up sets and 3 working sets
Seated or Standing Barbell Military Press – Warm–up sets and 3 working
sets
Incline Barbell Bench Press – 3 working sets
Side Lateral Raise – 3 working sets
Optional: Close-Grip Bench Press – 3 working sets
Standing Calf Raise – 3 sets of 4 to 6 reps
Seated Calf Raise – 3 sets of 4 to 6 reps
www.muscleforlife.com
59
DAY 3
LEGS & ABS
Barbell Squat – Warm–up sets and 6 working sets
Dumbbell Lunge – 3 working sets
3 ab circuits
Time for a Rest!
It’s that time again—your next week should be spent deloading or not lifting at
all. Chances are you aren’t even looking forward to this but trust me, it helps in
the long run, so just try to enjoy it.
Remember, you can do cardio during this rest week but no weight or
bodyweight training.
www.muscleforlife.com
60
PHASE 4:
WEEKS 28 – 35
It’s time to get back to work.
Before you do, though, take a few pictures of yourself and compare them to
your “before” pictures you took six months ago. Crazy, right?
Lots more to come!
By now, your body will have no problem dealing with new routines that I’ll be
giving you. You’ve become proficient at all the major compound movements
and you shouldn’t even be getting that sore anymore, which is a good sign.
Keep showing up every day and putting in the work and keep your diet on point
and you’ll continue making progress!
www.muscleforlife.com
61
5-DAY SPLIT
DAY 1
CHEST & ABS
Flat Barbell Bench Press – Warm-up sets and 3 working sets
Flat Dumbbell Bench Press – 3 working sets
Incline Dumbbell Bench Press – 3 working sets
Optional: Incline Barbell Bench Press – 3 working sets
3 ab circuits
DAY 2
BACK & CALVES
Barbell Deadlift – Warm–up sets and 6 working sets
Barbell Row – 3 working sets
Optional: Wide-Grip Pull-up or Chin-up – 3 working sets (weighted if possible)
Optional: Barbell Shrug – 2 working sets
Standing Calf Raise – 3 sets of 4 to 6 reps
Seated Calf Raise – 3 sets of 4 to 6 reps
www.muscleforlife.com
62
DAY 3
SHOULDERS & ABS
Seated or Standing Barbell Military Press – Warm–up sets and 3 working
sets
Side Lateral Raise – 3 working sets
Face Pull – 3 working sets
3 ab circuits
DAY 4
LEGS
Barbell Front Squat – Warm–up sets and 3 working sets
Barbell Squat – 3 working sets
Lying Hamstring Curl – 3 working sets
Leg Press Calf Raise – 3 sets of 8 to 10 reps
Donkey Calf Raise (or Leg Press Calf Raise) – 3 sets of 8 to 10 reps
DAY 5
UPPER BODY & ABS
Incline Barbell Bench Press – Warm–up sets and 3 sets of 8–10 reps per set
E-Z Bar Curl – Warm-up sets and 3 working sets
Seated Triceps Press – 3 working sets (no need to warm up after the chest
pressing)
Alternating Dumbbell Curl – 3 working sets
Dip (Triceps Version) – 3 working sets
3 ab circuits
www.muscleforlife.com
63
4-DAY SPLIT
DAY 1
CHEST & TRICEPS & CALVES
Flat Barbell Bench Press – Warm-up sets and 3 working sets
Flat Dumbbell Bench Press – 3 working sets
Incline Dumbbell Bench Press – 3 working sets
Dip (Triceps Version) – 3 working sets
Standing Calf Raise – 3 sets of 4 to 6 reps
Seated Calf Raise – 3 sets of 4 to 6 reps
DAY 2
BACK & BICEPS & ABS
Barbell Deadlift – Warm–up sets and 6 working sets
Barbell Row – 3 working sets
Wide-Grip Pull-up or Chin-up – 3 working sets (weighted if possible)
E-Z Bar Curl – 3 working sets
3 ab circuits
www.muscleforlife.com
64
DAY 3
UPPER BODY & CALVES
Incline Barbell Bench Press – Warm–up sets and 3 sets of 8–10 reps per set
Seated or Standing Barbell Military Press – Warm–up sets and 3 working
sets
Side Lateral Raise – 3 working sets
Face Pull – 3 working sets
Standing Calf Raise – 3 sets of 4 to 6 reps
Seated Calf Raise – 3 sets of 4 to 6 reps
DAY 4
LEGS & ABS
Barbell Front Squat – Warm–up sets and 3 working sets
Barbell Squat – 3 working sets
Lying Hamstring Curl – 3 working sets
3 ab circuits
www.muscleforlife.com
65
3-DAY SPLIT A
DAY 1
BACK & BICEPS & ABS
Barbell Deadlift – Warm–up sets and 6 working sets
Barbell Row – 3 working sets
Wide-Grip Pull-up or Chin-up – 3 working sets (weighted if possible)
E-Z Bar Curl – 3 working sets
3 ab circuits
DAY 2
CHEST & TRICEPS & CALVES
Flat Barbell Bench Press – Warm-up sets and 3 working sets
Flat Dumbbell Bench Press – 3 working sets
Incline Dumbbell Bench Press – 3 working sets
Dip (Triceps Version) – 3 working sets
Standing Calf Raise – 3 sets of 4 to 6 reps
Seated Calf Raise – 3 sets of 4 to 6 reps
www.muscleforlife.com
66
DAY 3
LEGS & SHOULDERS
Barbell Front Squat – Warm–up sets and 2 working sets
Barbell Squat – 2 working sets
Lying Hamstring Curl – 2 working sets
Seated or Standing Barbell Military Press – Warm–up sets and 2 working
sets
Side Lateral Raise – 2 working sets
Face Pull – 2 working sets
www.muscleforlife.com
67
3-DAY SPLIT B
DAY 1
PULL & ABS
Barbell Deadlift – Warm–up sets and 6 working sets
Barbell Row – 3 working sets
Wide-Grip Pull-up or Chin-up – 3 working sets (weighted if possible)
E-Z Bar Curl – 3 working sets
3 ab circuits
DAY 2
PUSH & CALVES
Flat Barbell Bench Press – Warm-up sets and 3 working sets
Arnold Dumbbell Press – Warm-up sets and 3 working sets
Incline Dumbbell Bench Press – 3 working sets
Side Lateral Raise – 3 working sets
Face Pull – 3 working sets of 8 to 10 reps per set
Standing Calf Raise – 3 sets of 4 to 6 reps
Seated Calf Raise – 3 sets of 4 to 6 reps
www.muscleforlife.com
68
DAY 3
LEGS & ABS
Barbell Front Squat – Warm–up sets and 3 working sets
Barbell Squat – 3 working sets
Lying Hamstring Curl – 3 working sets
3 ab circuits
Time for a Rest!
You know the drill at this point. Take your next week to rest or deload and
prepare for the next phase.
www.muscleforlife.com
69
PHASE 5:
WEEKS 37 – 44
Your journey continues!
The time has probably been flying but you’re coming up on your one-year
mark! Great job! Start giving some thought as to how you’re going to celebrate.
May I suggest an epically delicious cheat meal?
Turn to the next page to find the workouts for the next phase.
www.muscleforlife.com
70
5-DAY SPLIT
DAY 1
CHEST & ABS
Incline Barbell Bench Press – Warm-up sets and 3 working sets
Incline Dumbbell Bench Press – 3 working sets
Flat Barbell Bench Press – 3 working sets
Face Pull – 3 working sets of 8 to 10 reps per set
3 ab circuits
DAY 2
BACK & ABS
Barbell Deadlift – Warm–up sets and 3 working sets
One-Arm Dumbbell Row – 3 working sets
Seated Cable Row – 3 working sets
Optional: Chin-up – 3 working sets (weighted if possible)
Optional: Barbell Shrug – 2 working sets
Standing Calf Raise – 3 sets of 4 to 6 reps
Seated Calf Raise – 3 sets of 4 to 6 reps
www.muscleforlife.com
71
DAY 3
SHOULDERS & ABS
Seated or Standing Barbell Military Press – Warm–up sets and 3 working
sets
Side Lateral Raise – 3 working sets
Barbell Rear Delt Row – 3 working sets
3 ab circuits
DAY 4
LEGS
Barbell Squat – Warm–up sets and 3 working sets
Hack Squat – 3 working sets
Romanian Deadlift – 3 working sets
Leg Press Calf Raise – 3 sets of 8 to 10 reps
Donkey Calf Raise (or Leg Press Calf Raise) – 3 sets of 8 to 10 reps
DAY 5
UPPER BODY & ABS
Incline Barbell Bench Press – Warm–up sets and 3 sets of 8–10 reps per set
Barbell Curl – Warm-up sets and 3 working sets
Close-Grip Bench Press – 3 working sets (no need to warm up after the chest
pressing)
Chin-up – 3 working sets (weighted if possible)
Seated Triceps Press – 3 working sets
3 ab circuits
www.muscleforlife.com
72
4-DAY SPLIT
DAY 1
CHEST & TRICEPS & CALVES
Incline Barbell Bench Press – Warm-up sets and 3 working sets
Incline Dumbbell Bench Press – 3 working sets
Flat Barbell Bench Press – 3 working sets
Seated Triceps Press – 3 working sets
Standing Calf Raise – 3 sets of 4 to 6 reps
Seated Calf Raise – 3 sets of 4 to 6 reps
DAY 2
BACK & BICEPS & ABS
Barbell Deadlift – Warm–up sets and 3 working sets
One-Arm Dumbbell Row – 3 working sets
Seated Cable Row – 3 working sets
Barbell Curl – 3 working sets
3 ab circuits
www.muscleforlife.com
73
DAY 3
UPPER BODY & CALVES
Incline Barbell Bench Press – Warm–up sets and 3 sets of 8–10 reps per set
Seated or Standing Barbell Military Press – Warm–up sets and 3 working
sets
Side Lateral Raise – 3 working sets
Face Pull – 3 working sets of 8 to 10 reps per set
Leg Press Calf Raise – 3 sets of 8 to 10 reps
Donkey Calf Raise (or Leg Press Calf Raise) – 3 sets of 8 to 10 reps
DAY 4
LEGS & ABS
Barbell Squat – Warm–up sets and 3 working sets
Hack Squat – 3 working sets
Romanian Deadlift – 3 working sets
3 ab circuits
www.muscleforlife.com
74
3-DAY SPLIT A
DAY 1
BACK & BICEPS & ABS
Barbell Deadlift – Warm–up sets and 3 working sets
One-Arm Dumbbell Row – 3 working sets
Seated Cable Row – 3 working sets
Barbell Curl – 3 working sets
3 ab circuits
DAY 2
CHEST & TRICEPS & CALVES
Incline Barbell Bench Press – Warm-up sets and 3 working sets
Incline Dumbbell Bench Press – 3 working sets
Flat Barbell Bench Press – 3 working sets
Seated Triceps Press – 3 working sets
Standing Calf Raise – 3 sets of 4 to 6 reps
Seated Calf Raise – 3 sets of 4 to 6 reps
www.muscleforlife.com
75
DAY 3
LEGS & SHOULDERS
Barbell Squat – Warm–up sets and 2 working sets
Hack Squat – 2 working sets
Romanian Deadlift – 2 working sets
Seated or Standing Barbell Military Press – Warm–up sets and 2 working
sets
Side Lateral Raise – 2 working sets
Face Pull – 2 working sets
www.muscleforlife.com
76
3-DAY SPLIT B
DAY 1
PULL & ABS
Barbell Deadlift – Warm–up sets and 3 working sets
One-Arm Dumbbell Row – 3 working sets
Seated Cable Row – 3 working sets
Barbell Curl – Warm-up sets and 3 working sets
3 ab circuits
DAY 2
PUSH & CALVES
Incline Barbell Bench Press – Warm-up sets and 3 working sets
Seated or Standing Barbell Military Press – Warm–up sets and 3 working
sets
Incline Dumbbell Bench Press – 3 working sets
Side Lateral Raise – 3 working sets
Standing Calf Raise – 3 sets of 4 to 6 reps
Seated Calf Raise – 3 sets of 4 to 6 reps
www.muscleforlife.com
77
DAY 3
LEGS & ABS
Barbell Squat – Warm–up sets and 3 working sets
Hack Squat – 3 working sets
Romanian Deadlift – 3 working sets
3 ab circuits
Time for a Rest!
Alright…you’ve reached your last Rest or Deload Week of year one!
Very, very well done on what you’ve accomplished so far. By now your physique
and overall sense of well-being has undoubtedly reached brand new highs, but
here’s the best part: it only gets better and better from here.
Enjoy your “easy week” and let’s get to the final phase of the challenge and the
beginning of year two!
www.muscleforlife.com
78
PHASE 6:
WEEKS 46 – 53
This is it! Your first year on the program is at hand!
You should be proud of what you’ve done so far. You’ve proven you have the
resolve, discipline, and dedication to build the body of your dreams, and you’re
well on your way.
Turn to the next page to find the workouts for the final phase.
www.muscleforlife.com
79
5-DAY SPLIT
DAY 1
CHEST & ABS
Flat Barbell Bench Press – Warm-up sets and 3 working sets
Incline Barbell Bench Press – 3 working sets
Flat Dumbbell Bench Press – 3 working sets
Dip (Chest Variation) – 3 working sets (weighted if possible)
3 ab circuits
DAY 2
BACK & CALVES
Barbell Deadlift – Warm–up sets and 3 working sets
Wide-Grip Pull-up – 3 working sets (weighted if possible)
Barbell Row – 3 working sets
Optional: Close-Grip Lat Pulldown – 3 working sets
Optional: Barbell Shrug – 2 working sets
Standing Calf Raise – 3 sets of 4 to 6 reps
Seated Calf Raise – 3 sets of 4 to 6 reps
www.muscleforlife.com
DAY 3
SHOULDERS & ABS
Seated or Standing Barbell Military Press – Warm–up sets and 3 working
sets
Side Lateral Raise – 3 working sets
Face Pull – 3 working sets
3 ab circuits
DAY 4
LEGS
Barbell Front Squat – Warm–up sets and 3 working sets
Barbell Squat – 3 working sets
Barbell Lunge – 3 working sets
Leg Press Calf Raise – 3 sets of 8 to 10 reps
Donkey Calf Raise (or Leg Press Calf Raise) – 3 sets of 8 to 10 reps
DAY 5
UPPER BODY & ABS
Incline Dumbbell Bench Press – Warm–up sets and 3 sets of 8–10 reps per set
Alternating Dumbbell Curl – Warm-up sets and 3 working sets
Close-Grip Bench Press – 3 working sets (no need to warm up after the chest
pressing)
Hammer Curl – 3 working sets
Triceps Pushdown – 3 working sets
3 ab circuits
www.muscleforlife.com
81
4-DAY SPLIT
DAY 1
CHEST & TRICEPS & CALVES
Flat Barbell Bench Press – Warm-up sets and 3 working sets
Incline Barbell Bench Press – 3 working sets
Flat Dumbbell Bench Press – 3 working sets
Triceps Pushdown – 3 working sets
Standing Calf Raise – 3 sets of 4 to 6 reps
Seated Calf Raise – 3 sets of 4 to 6 reps
DAY 2
BACK & BICEPS & ABS
Barbell Deadlift – Warm–up sets and 3 working sets
Wide-Grip Pull-up – 3 working sets (weighted if possible)
Barbell Row – 3 working sets
Alternating Dumbbell Curl – 3 working sets
3 ab circuits
www.muscleforlife.com
82
DAY 3
UPPER BODY & CALVES
Incline Dumbbell Bench Press – Warm–up sets and 3 sets of 8–10 reps per set
Seated or Standing Barbell Military Press – Warm–up sets and 6 working
sets
Side Lateral Raise – 3 working sets
Face Pull – 3 working sets
Leg Press Calf Raise – 3 sets of 8 to 10 reps
Donkey Calf Raise (or Leg Press Calf Raise) – 3 sets of 8 to 10 reps
DAY 4
LEGS & ABS
Barbell Front Squat – Warm–up sets and 3 working sets
Barbell Squat – 3 working sets
Barbell Lunge – 3 working sets
3 ab circuits
www.muscleforlife.com
83
3-DAY SPLIT A
DAY 1
BACK & BICEPS & ABS
Barbell Deadlift – Warm–up sets and 3 working sets
Wide-Grip Pull-up – 3 working sets (weighted if possible)
Barbell Row – 3 working sets
Alternating Dumbbell Curl – 3 working sets
3 ab circuits
DAY 2
CHEST & TRICEPS & CALVES
Flat Barbell Bench Press – Warm-up sets and 3 working sets
Incline Barbell Bench Press – 3 working sets
Flat Dumbbell Bench Press – 3 working sets
Triceps Pushdown – 3 working sets
Standing Calf Raise – 3 sets of 4 to 6 reps
Seated Calf Raise – 3 sets of 4 to 6 reps
www.muscleforlife.com
84
DAY 3
LEGS & SHOULDERS
Barbell Front Squat – Warm–up sets and 2 working sets
Barbell Squat – 2 working sets
Barbell Lunge – 2 working sets
Seated or Standing Barbell Military Press – Warm–up sets and 2 working
sets
Side Lateral Raise – 2 working sets
Face Pull – 2 working sets
www.muscleforlife.com
85
3-DAY SPLIT B
DAY 1
PULL & ABS
Barbell Deadlift – Warm–up sets and 3 working sets
Wide-Grip Pull-up – 3 working sets (weighted if possible)
Barbell Row – 3 working sets
Alternating Dumbbell Curl – 3 working sets
3 ab circuits
DAY 2
PUSH & CALVES
Flat Barbell Bench Press – Warm-up sets and 3 working sets
Seated or Standing Barbell Military Press – Warm–up sets and 3 working
sets
Incline Barbell Bench Press – 3 working sets
Side Lateral Raise – 3 working sets
Standing Calf Raise – 3 sets of 4 to 6 reps
Seated Calf Raise – 3 sets of 4 to 6 reps
www.muscleforlife.com
86
DAY 3
LEGS & ABS
Barbell Front Squat – Warm–up sets and 3 working sets
Barbell Squat – 3 working sets
Barbell Lunge – 3 working sets
3 ab circuits
www.muscleforlife.com
87
CONGRATULATIONS!
You’ve done it! Year one is in the books!
While it will take more work to achieve your ultimate goal, you now know
exactly how to get there and are in control, and that’s everything.
So, this calls for a celebration! Make it something special!
What’s next, you might be wondering?
Well, you’ve now done every exercise I
recommend in the book, and should have
learned quite a bit about what your body
does best with.
You can use what you’ve learned to plan
out your next 2 – 4 months of training (or
longer, if you want!) or you can simply
restart this challenge from the beginning.
I should also mention that the next major
step in your training is working into the
Beyond Bigger Leaner Stronger program,
which you can find in the book:
This is the sequel to Bigger Leaner
Stronger and it was written for advanced
weightlifters, which you’re well on your
way to becoming.
Whether you’re ready for the program or not (I talk about when you should
make the switch from BLS to BBLS in the book), if you haven’t already read it,
you should. Now that you have a year of proper weightlifting and dieting under
your belt, you can benefit from much of the advice even if you’re not ready to
start the program itself.
Click here to learn more about Beyond Bigger Leaner Stronger
www.muscleforlife.com
88
FINALLY! HOW TO GET LEAN
AND MUSCULAR WITHOUT
HATING YOUR “DIET”
Did you like these recipes? How would you
like 100+ more?
ham-Coated Tilapia, Salmon Burgers, Tuna
Salad Stuffed Peppers, and more. Never
and seafood—these recipes will have you
singing praises for the sea!
• 7 hearty, healthy pasta recipes like Asparagus & Goat Cheese Pasta, Chicken Cacciatore, Beef Lasagna, Chicken Fettuccine with
Mushrooms, and more. Each of the pasta
dishes are high in protein, making them
great muscle-building treats.
Well, if you want to know how to build muscle and burn fat by eating healthy, delicious
meals that are easy to cook and easy on
your wallet, then you want to read the rest of • 14 awesome side dishes like Wasabi
this book.
Cranberry Quinoa Salad, Curry Potatoes
Inside you’ll find 120 healthy, flavorful recipes specifically designed for athletes that
want to build muscle or lose fat. Regardless
of your fitness goals, this book has got you
covered.
Here’s a “sneak peek” of the recipes:
• 14 fast, delicious breakfast recipes like
Zucchini Frittata, French Muscle Toast,
Sweet Potato Protein Pancakes, Breakfast Pita Wrap, Baked Raisin Oatmeal, and
more. Whether you’re trying to burn fat or
help you get there.
Potato Chips, Brown Rice Pilaf, and more.
You’re going to love mixing and matching
these side dishes with the entrees and discovering your favorite combinations!
• 5 delectable desserts like Key Lime Pie,
Peach Cobbler, Protein Milkshake, and
more. These sugar-free desserts will satisfy your sweet tooth without the calorie
overload!
• And more! (I haven’t even mentioned the
recipes for pork, salads, protein shakes,
protein bars, and snacks…)
• 18 mouthwatering chicken & turkey dishes like Mike’s Mexican Meatloaf, Greek Pita
Pizza, Pollo Fajitas, Pineapple Chicken, and
more. Forget boring poultry dishes, even
when cutting!
• 14 tasty beef recipes like Korean BBQ
Beef, Mike’s Muscle Burgers, Beef Stroganoff, Adobo Sirloin, and more. Enjoy beef
like never before with these creative reciperfect for losing weight!
Savory Soy and White Wine Halibut, Gra-
Click here to learn more about this book!
89
A NEW YOU IN ONE YEAR:
BIGGER, LEANER, AND
STRONGER THAN EVER
I hope you found this special report helpful and feel confident in how to make
the most of your next year of training.
You’re about to embark on an incredibly rewarding journey of completely
transforming your body. Even if you’ve been training for some time but not as I
teach in Bigger Leaner Stronger, you’ll be amazed at how much you can change
your body in a mere twelve months.
There’s more to making the most of year one than just looking better with your
shirt off. You’re going to prove to yourself that YOU are in charge of your body,
not vice versa.
You’re going to prove that you can shape your physique as you please, and
you’ll be proud to see a muscular, shredded body staring back to you in the
mirror, because it represents not just physical attractiveness, but unswerving
dedication, perseverance, and toughness.
My mission is to help you get to that moment. That’s what makes me most
happy.
As you work toward your goals, you’ll probably have questions or run into some
difficulties. I’d like to be able to help you with these, so let’s connect up! I don’t
charge for the help, of course, and I answer questions from readers every day.
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90
Here’s how we can connect:
Like me on Facebook:
www.facebook.com/muscleforlifefitness
Follow me on Instagram:
www.instagram.com/muscleforlifefitness
Follow me on Twitter:
www.twitter.com/muscleforlife
Follow me on Pinterest:
www.pinterest.com/mikebls
Find me on YouTube:
www.youtube.com/user/muscleforlifefitness
Add me on LinkedIn:
www.linkedin.com/pub/mike-matthews/72/5b3/325
Add me on G+:
plus.google.com/+MikeMatthews/
And last but not least, you can always reach me on my website as well:
http://www.muscleforlife.com.
Good luck, I hope to hear from you, and do well!
Mike
P.S. If you haven’t already, would you mind taking a moment to leave a review
of Bigger Leaner Stronger? It doesn’t have to be long, and I’d really appreciate
it! (You can leave a review at one or more of the following vendors.)
www.muscleforlife.com
91
Click here to leave a review on Amazon.com
Click here to leave a review on Amazon.co.uk
Click here to leave a review on Barnes & Noble
Click here to leave a review on iBooks
Click here to leave a review on Goodreads
Click here to leave a review on Google Books
P.P.S Oh and if a buddy forwarded this report to you or you found it on the
Internet and you haven’t read Bigger Leaner Stronger: The Simple Science
of Building the Ultimate Male Body yet, I highly recommend that you do as it
explains a LOT more than what you find in this report.
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92
BOOKS BY
MICHAEL
MATTHEWS
The Shredded Chef: 120
Recipes for Building
Muscle, Getting Lean,
and Staying Healthy
If you want to know how to forever escape
the dreadful experience of “dieting” and
learn how to cook nutritious, delicious
meals that make building muscle and
burning fat easy and enjoyable, then you
need to read this book.
Click here to learn more about this book!
www.muscleforlife.com
93
Beyond Bigger Leaner
Stronger: The Advanced
Guide to Building
Muscle, Staying Lean,
and Getting Stronger
If you want to know exactly how to make
it through the “intermediate lifter” phase
smoothly, with an incredible physique to
show for it, and then continue to make
gains and enjoy your training as an
advanced lifter, then you want to read this
book.
Click here to learn more about this book!
Muscle Myths: 50
Health & Fitness
Mistakes You Don’t
Know You’re Making
If you’ve ever felt lost in the sea of
contradictory training and diet advice out
there and you just want to know once and
for all what works and what doesn’t—
what’s scientifically true and what’s
false—when it comes to building muscle
and getting ripped, then you need to read
this book.
Click here to learn more about this book!
www.muscleforlife.com
94
Bigger Leaner Stronger:
The Simple Science of
Building the Ultimate
Male Body
If you want to be muscular, lean, and
strong as quickly as possible, without
steroids, good genetics, or wasting
ridiculous amounts of time in the gym,
and money on supplements...then you
want to read this book.
Click here to learn more about this book!
Cardio Sucks! The
Simple Science of
Burning Fat Fast and
Getting in Shape
If you’re short on time and sick of the
same old boring cardio routine and want
to kick your fat loss into high gear by
working out less and...heaven forbid...
actually have some fun...then you want to
read this new book.
Click here to learn more about this book!
www.muscleforlife.com
95
Thinner Leaner
Stronger: The Simple
Science of Building the
Ultimate Female Body
If you want to be toned, lean, and strong
as quickly as possible without crash
dieting, “good genetics,” or wasting
ridiculous amounts of time in the gym
and money on supplements...regardless
of your age... then you want to read this
book.
Click here to learn more about this book!
Awakening Your Inner
Genius
If you’d like to know what some of
history’s greatest thinkers and achievers
can teach you about awakening your inner
genius and how to find, follow, and fulfill
your journey to greatness, then you want
to read this book today.
(I’m using a pen name for this book
as well as for a few other projects not
related to health and fitness, but I thought
you might enjoy it so I’m including it here.)
Click here to learn more about this book!
www.muscleforlife.com
96
The Know Your Bill of
Rights Book
Are you comfortable letting crooked
politicians decide what your rights
are? I’m not, which is why I wrote this
book. It helps you easily reach a deep
understanding of the Bill of Rights by
walking you through the historical context
needed to fully grasp the spirit and
importance of key amendments.
Click here to learn more about this book!
www.muscleforlife.com
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