- Important Notice Before beginning any new exercise, nutrition or dietary supplement program
you should consult a physician first. The information presented herein is not
meant to treat or prevent any disease or to provide the reader with medical
advice. If you are looking for specific medical advice then you should obtain
this information from a licensed health-care practitioner.
This publication is intended for informational use only. Sean Nalewanyj and
www.MuscleGainTruth.com will not assume any liability or be held
responsible for any form of injury, personal loss or illness caused by the
utilization of this information. The individual results obtained from the use of
this program will vary from person to person and we make no guarantee as
to the degree of results that you will personally achieve.
This publication is fully copyrighted and does not come with giveaway or
resale rights. You may not sell or redistribute this report. It is reserved solely
for MuscleGainTruth.com members. Copyright and illegal distribution
violations will be prosecuted.
© 2007 - www.MuscleGainTruth.com - All Rights Reserved
© 2007 – All Rights Reserved – www.MuscleGainTruth.com
Introduction
Welcome to your full 26-Week Workout Plan & Logbook!
By now you should have read through the main e-book and should have a
solid grasp on the concepts of how to build maximum muscle size and
strength. Please make sure that you have read the entire e-book before
beginning this workout plan. There is far more to building a muscular
physique than simply following set-in-stone exercises, sets and reps, and
you should not begin training until you fully understand all of the different
aspects of building muscle in relation to training, nutrition,
supplementation, recovery etc.
This report will outline the specific workout plans that you should be
implementing and will allow you to track your progress in detail from week
to week. I’ll start with a basic overview of the entire 26-week plan and will
then provide log sheets that you can print off and place in a 3-ring binder
to bring to the gym with you.
Using the printable logs will enable you to keep track of the days you
spend in the gym, the exercises you perform along with the exact weights,
sets and reps for each. Keeping a detailed record of your workouts will
allow you to make consistent progress in the gym by having a concrete
visual of where you stand from workout to workout. Writing down the
details of every lifting session is one of the most powerful tools you can
use in your quest for larger, stronger muscles.
As you already know, the entire basis for building muscle mass is to
increase your strength. Each and every workout you should strive to
improve slightly by either increasing the poundage on each exercise or
performing more reps. If you are able to achieve this goal each and every
workout, your muscle size and strength will consistently improve. In fact,
one of the most important factors separating those who make significant
gains from those who make modest gains is whether or not they record
their workouts.
Before you begin, please read over the following page as it contains
important information in regards to the workout plan…
© 2007 – All Rights Reserved – www.MuscleGainTruth.com
Important Workout Plan Information
•
This workout plan is 26 weeks in length and consists of 3 separate 8-week training
cycles.
•
Once you have completed a full 8-week cycle you should take one week off from the
gym in order to fully recuperate before beginning the next cycle.
•
Each cycle requires you to perform 3 workouts per week and lists the different
workouts as “Day 1”, “Day 2” and “Day 3”. You can choose to train on whichever days
of the week you prefer as long as you space them according to the following pattern:
Day 1:
Day 3:
Day 5:
Day 7:
Workout #1
Workout #2
Workout #3
Rest
Day 2: Rest
Day 4: Rest
Day 6: Rest
•
As much as you may be tempted to, you should not alter the structure of these
workouts. They have been laid out in a specific way and all exercises, sets, reps and
muscle groupings have been created for a reason. If you have limitations due to
injury, please refer to the “Personalized Workout Programs” for alternate routines
customized to different situations.
•
If you are unsure of how to perform any of the outlined exercises, refer to the
exercise database for a video and written description.
•
If you are unable to perform certain exercises due to equipment limitations, you can
find substitutions by running a search in the “My Personal Trainer” database.
•
If you need any refreshers in regards to the specific way that you should perform
these workouts, please refer to “Chapter 3: Structuring The Perfect Workout” in the
main e-book as everything is explained in detail there.
•
When you have completed the full 26-week cycle you can start up again from week 1
or use the knowledge that you have gained to devise your own workout schedule.
This guide will begin with an overview of all 3 training cycles by outlining the specific muscle
groupings for each workout, exercises, sets and reps. After the overview I’ll provide you with
printable log sheets for each specific workout. Simply print off 8 copies of each log sheet to
fill in the entire training cycle. If you are unsure of how to fill these log sheets out, please
refer to the sample sheet at the very end of this report.
That’s everything you need to know. It’s time to get started!
© 2007 – All Rights Reserved – www.MuscleGainTruth.com
© 2007 – All Rights Reserved – www.MuscleGainTruth.com
Day 1 - Legs/Abs
Exercise
Sets
Reps
Barbell Squats
2
5-7
Leg Press
1
5-7
Stiff-Legged Deadlifts
2
5-7
Lying Leg Curls
1
5-7
Standing Machine Calf Raises
2
10 - 12
Seated Machine Calf Raises
1
5-7
Rope Crunches
2
10 - 12
Swiss Ball Crunches
1
10 - 12
Day 2 – Chest/Shoulders/Triceps
Exercise
Sets
Reps
Flat Barbell Bench Press
2
5-7
Incline Dumbbell Press
2
5-7
Wide-Grip Dips
2
5-7
Seated Overhead Dumbbell Press
2
5-7
Standing Side Laterals
1
10 - 12
Cable Pushdowns
2
5-7
EZ-Bar Skull Crushers
1
5-7
Day 3 – Back/Biceps/Forearms
Exercise
Sets
Reps
Deadlifts
2
5-7
Overhand Chin-Ups
2
5-7
Bent Over Barbell Rows
2
5-7
Barbell Shrugs
2
10 - 12
Barbell Curls
2
5-7
Seated Dumbbell Curls
1
5-7
Barbell Wrist Curls
1
10 - 12
© 2007 – All Rights Reserved – www.MuscleGainTruth.com
Day 1 - Back/Calves/Forearms
Exercise
Sets
Reps
Deadlifts
2
5-7
Bent Over Barbell Rows
2
5-7
Overhand Chin-Ups
2
5-7
Dumbbell Shrugs
2
10 - 12
Standing Machine Calf Raises
2
10 - 12
Seated Machine Calf Raises
1
5-7
Dumbbell Wrist Curls
1
10 - 12
Day 2 - Chest/Shoulders/Abs
Exercise
Sets
Reps
Incline Dumbbell Press
2
5-7
Wide-Grip Dips
2
5-7
Flat Barbell Bench Press
2
5-7
Standing Military Press
2
5-7
Standing Dumbbell Side Laterals
1
10 - 12
Weighted Decline Crunches
2
10 - 12
Weighted Leg Raises
1
10 - 12
Day 3 - Thighs/Biceps/Triceps
Exercise
Sets
Reps
Barbell Squats
2
5-7
Dumbbell Lunges
1
5-7
Stiff-Legged Deadlifts
2
5-7
Lying Leg Curls
1
10-12
Barbell Curls
2
5-7
Cable Pushdowns
2
5-7
Standing Dumbbell Curls
1
5-7
Overhead Dumbbell Extensions
1
5-7
© 2007 – All Rights Reserved – www.MuscleGainTruth.com
Day 1 - Legs/Abs
Exercise
Sets
Reps
Barbell Squats
2
5-7
Leg Press
1
5-7
Stiff-Legged Deadlifts
2
5-7
Lying Leg Curls
1
5-7
Standing Machine Calf Raises
2
10 - 12
Seated Machine Calf Raises
1
5-7
Swiss Ball Crunches
2
10 - 12
Rope Crunches
1
10 - 12
Day 2 - Chest/Shoulders/Triceps
Exercise
Sets
Reps
Flat Dumbbell Press
2
5-7
Incline Barbell Press
2
5-7
Wide-Grip Dips
2
5-7
Seated Overhead Dumbbell Press
2
5-7
Standing Dumbbell Side Laterals
1
10 - 12
Cable Pushdowns
2
5-7
Decline Dumbbell Skull Crushers
1
5-7
Day 3 - Back/Biceps/Forearms
Exercise
Sets
Reps
Deadlifts
2
5-7
Overhand Chin-Ups
2
5-7
Bent Over Dumbbell Rows
2
5-7
Barbell Shrugs
2
10 - 12
Barbell Curls
2
5-7
Standing Dumbbell Curls
1
5-7
Barbell Wrist Curls
1
10 - 12
© 2007 – All Rights Reserved – www.MuscleGainTruth.com
© 2007 – All Rights Reserved – www.MuscleGainTruth.com
Training Cycle #1/Day #1
Legs/Abs
Week
Date
Weight
Warm-up
Exercise
Set 1
Set 2
Set 3
Set 4
Set 5
Barbell Squats
Workout
Exercise
Set 1
Set 2
Barbell Squats
Leg Press
Stiff Legged Deadlifts
Lying Leg Curls
Standing M. Calf Raises
Seated M. Calf Raises
Rope Crunches
Swiss Ball Crunches
Workout Length __________
Comments
Progression
Training Cycle #1/Day #2
Chest/Shoulders/Triceps
Week
Date
Weight
Warm-up
Exercise
Set 1
Set 2
Set 3
Set 4
Set 5
Flat BB Bench Press
Workout
Exercise
Set 1
Set 2
Flat Barbell Bench Press
Incline Dumbbell Press
Wide-Grip Dips
Seated Dumbbell Press
Standing DB Side Laterals
Cable Pushdowns
EZ-Bar Skull Crushers
Workout Length __________
Comments
Progression
Training Cycle #1/Day #3
Back/Biceps/Forearms
Week
Date
Weight
Warm-up
Exercise
Set 1
Set 2
Set 3
Set 4
Set 5
Deadlifts
Workout
Exercise
Set 1
Set 2
Deadlifts
Overhand Chin-Ups
Bent Over Barbell Rows
Barbell Shrugs
Barbell Curls
Seated Dumbbell Curls
Barbell Wrist Curls
Workout Length __________
Comments
Progression
Training Cycle #2/Day #1
Back/Calves/Forearms
Week
Date
Weight
Warm-up
Exercise
Set 1
Set 2
Set 3
Set 4
Set 5
Deadlifts
Workout
Exercise
Set 1
Set 2
Deadlifts
Bent Over Barbell Rows
Overhand Chin-Ups
Dumbbell Shrugs
Standing M. Calf Raises
Seated M. Calf Raises
Dumbbell Wrist Curls
Workout Length __________
Comments
Progression
Training Cycle #2/Day #2
Chest/Shoulders/Abs
Week
Date
Weight
Warm-up
Exercise
Set 1
Set 2
Set 3
Set 4
Set 5
Incline BB Press
Workout
Exercise
Set 1
Set 2
Incline Dumbbell Press
Wide-Grip Dips
Flat Barbell Bench Press
Standing Military Press
Standing DB Side Laterals
Weighted Decline Crunches
Weighted Leg Raises
Workout Length __________
Comments
Progression
Training Cycle #2/Day #3
Thighs/Biceps/Triceps
Week
Date
Weight
Warm-up
Exercise
Set 1
Set 2
Set 3
Set 4
Set 5
Barbell Squats
Workout
Exercise
Set 1
Set 2
Barbell Squats
Dumbbell Lunges
Stiff-Legged Deadlifts
Lying Leg Curls
Barbell Curls
Cable Pushdowns
Standing DB Curls
Overhead DB Extensions
Workout Length __________
Comments
Progression
Training Cycle #3/Day #1
Legs/Abs
Week
Date
Weight
Warm-up
Exercise
Set 1
Set 2
Set 3
Set 4
Set 5
Barbell Squats
Workout
Exercise
Set 1
Set 2
Barbell Squats
Leg Press
Stiff-Legged Deadlifts
Lying Leg Curls
Standing M. Calf Raises
Seated M. Calf Raises
Swiss Ball Crunches
Rope Crunches
Workout Length __________
Comments
Progression
Training Cycle #3/Day #2
Chest/Shoulders/Triceps
Week
Date
Weight
Warm-up
Exercise
Set 1
Set 2
Set 3
Set 4
Set 5
Incline DB Press
Workout
Exercise
Set 1
Set 2
Flat Dumbbell Press
Incline Barbell Press
Wide-Grip Dips
Seated Dumbbell Press
Standing DB Side Laterals
Cable Pushdowns
Decline DB Skull Crushers
Workout Length __________
Comments
Progression
Training Cycle #3/Day #3
Back/Biceps/Forearms
Week
Date
Weight
Warm-up
Exercise
Set 1
Set 2
Set 3
Set 4
Set 5
Deadlifts
Workout
Exercise
Set 1
Set 2
Deadlifts
Overhand Chin-Ups
Bent Over Dumbbell Rows
Barbell Shrugs
Barbell Curls
Standing DB Curls
Barbell Wrist Curls
Workout Length __________
Comments
Progression
Sample Log Sheet
Legs/Abs
Week
2
Date
09/23/06
Weight
175
Warm-up
Exercise
Barbell Squats
Set 1
110 x 10
Set 2
135 x 6
Set 3
160 x 4
Set 4
180 x 3
Set 5
200 x 1
Workout
Exercise
Barbell Squats
Leg Press
BB SLDL
Lying Leg Curls
Standing M. Calf Raises
Seated M. Calf Raises
Rope Crunches
Swiss Ball Crunches
Set 1
225 x 7
540 x 9
175 x 5
115 x 7
450 x 10
115 x 8
75 x 10
25 x 12
Set 2
225 x 5
170 x 5
450 x 8
75 x 9
Progression
Yes
Yes
Yes
Yes
Yes
Yes
Yes
Yes
Workout Length: 55 mins.
Comments
A solid workout overall. Improvements were made on every lift.
Definitely need to increase the weight on leg press to allow for 5-7 reps.
Increase by 15 pounds for next week. Also try to remember to not lockout the knees during this exercise. Other than that, a very good
good workout. Lower-back and knees feel great.
- END -