fitness protocol
DESCRIPTION
get fitTRANSCRIPT
-
PHASE 1
DIET + TRAINING SERIES
GET SWOLEDIET + TRAINING GUIDE
LARON LANDRYPRO FOOTBALL SUPERSTAR
-
GET SWOLE + TRAINING GUIDE
TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
FOOD LIST
MEATS:
&KLFNHQ0DFNHUHO 6DOPRQ 7XQD /HDQ%HHI -HUN\ 7XUNH\ /XQFK0HDW+DP /XQFK0HDW5RDVW%HHI (JJV
VEGETABLES:
$VSDUDJXV %DPERR6KRRWV %HDQ6SURXWV %HHW*UHHQV %RN&KR\*UHHQV %URFFROL &DEEDJH &DXOLRZHU &HOHU\ &KDUGV &KLFRU\ &ROODUG*UHHQV &XFXPEHU (QGLYH (VFDUROH *DUOLF
CARBOHYDRATES:
%URZQ5LFH 6ZHHW3RWDWR 4XLQRD2DWPHDO:KROH:KHDW%UHDG (]HNLHO%UHDG:KROH:KHDW6SDJKHWWL
-
GET SWOLE + TRAINING GUIDE
TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
PHASE 1: WEEKS 14
EX. TIME: 10:00AM0LG0RUQLQJ
SUPPLEMENT:
COMBAT POWDER:VFRRSV
7DNHZLWKR]RIZDWHU R]RIKHDY\ZKLSSLQJFUHDP
FOOD:
1R)RRG
EX. TIME: 7:00AM:DNH8S
SUPPLEMENT:
RE-CON:VFRRS
7DNHZLWKR]RIZDWHU
ARMOR-V:FDSVXOHV
7DNHZLWKR]RIZDWHU
FOOD:
ZKROHHJJV FXSRDWPHDO FXSRIIUXLW
EX. TIME: 1:00PM/XQFK
SUPPLEMENT:
1R6XSSOHPHQW
FOOD:
Choose From Food List:Meat: R]Carbohydrate: FXS
Ex: R]RIWXQDDQGPHGLXPVZHHWSRWDWR
-
GET SWOLE + TRAINING GUIDE
TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
PHASE 1: WEEKS 14
EX. TIME: 7:00PM'LQQHU
SUPPLEMENT:
1R6XSSOHPHQW
FOOD:
Choose From Food List:Meat: R]Carbohydrate: FXSVegetables:FXSV
Ex: R]RIWXQDPHGLXPVZHHWSRWDWRFXSVRIEURFFROL
EX. TIME: 4:00PM0LG(YHQLQJ
SUPPLEMENT:
COMBAT POWDER:VFRRSV
7DNHZLWKR]RIZDWHU R]RIKHDY\ZKLSSLQJFUHDP
FOOD:
1R)RRG
EX. TIME: 10:00PM3UH6OHHS
SUPPLEMENT:
COMBAT POWDER:VFRRSV
7DNHZLWKR]RIZDWHU R]RIKHDY\ZKLSSLQJFUHDP
Z-CORE PM:FDSVXOH
FOOD:
1R)RRG
-
GET SWOLE + TRAINING GUIDE
TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
PHASE 1: WEEKS 14
SUPPLEMENTS: PRE-WORKOUT
ASSAULTVFRRSZLWKR]RIZDWHUPLQXWHVEHIRUHZRUNRXW
SUPPLEMENTS: POST-WORKOUT
RE-CONVFRRSZLWKR]RIZDWHULPPHGLDWHO\DIWHUZRUNRXW
BCAA 3:1:2FDSVXOHVZLWKR]RIZDWHULPPHGLDWHO\DIWHUZRUNRXW
CREATINEVFRRSVZLWKR]RIZDWHULPPHGLDWHO\DIWHUZRUNRXW
MONDAY: CHEST + BACK
$VXSHUVHWLVDEDFNWREDFNJURXSLQJRI\RXUVHWVDOWHUQDWLQJZLWKQRUHVWLQEHWZHHQ
EXERCISE SET/REPS TRAINING TIP
SUPERSET
:LGH*ULS3XOO8SV [IDLOXUH
)ODW%HQFK [
SUPERSET
,QFOLQH'XPEEHOOV [
6HDWHG5RZ [
SUPERSET
:LGH*ULS3XOO8SV [IDLOXUH
&KHVW)O\ [
6LQJOH'XPEEHOO3XOO2YHU$FURVV%HQFK [
TUESDAY: LEGS + ABS
$VXSHUVHWLVDEDFNWREDFNJURXSLQJRI\RXUVHWVDOWHUQDWLQJZLWKQRUHVWLQEHWZHHQ
EXERCISE SET/REPS TRAINING TIP
SUPERSET
6TXDWV [
/HJ3UHVV [
SUPERSET
6WLII/HJ'HDG/LIW [
+DPVWULQJ&XUO [
SUPERSET
%DUEHOO/XQJHV [
:HLJKWHG&DOI5DLVHV [
$E:KHHO
-
GET SWOLE + TRAINING GUIDE
TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
PHASE 1: WEEKS 14
WEDNESDAY: ARMS
$VXSHUVHWLVDEDFNWREDFNJURXSLQJRI\RXUVHWVDOWHUQDWLQJZLWKQRUHVWLQEHWZHHQ
EXERCISE SET/REPS TRAINING TIP
SUPERSET
$UQROG&KHDW&XUOV6WUDLJKW%DU [
,QFOLQH)UHQFK3UHVV [
SUPERSET
,QFOLQH$OWHUQDWLQJ'XPEEHOO&XUOV [VHFRQGWZLVWWKHQPRUH
6WUDLJKW%DU3XVK'RZQV [[UHS
SUPERSET
%HQFK'LSV [IDLOXUH
3UHDFKHU&XUO0DFKLQH [
THURSDAY: SHOULDERS + ABS
$VXSHUVHWLVDEDFNWREDFNJURXSLQJRI\RXUVHWVDOWHUQDWLQJZLWKQRUHVWLQEHWZHHQ
EXERCISE SET/REPS TRAINING TIP
SUPERSET
0LOLWDU\3UHVV%DU [
8SULJKW5RZV [
SUPERSET
/DWHUDO5DLVHV [
)XOO)URQWDOV [
$E:KHHO [
FRIDAY + SATURDAY + SUNDAY: REST + RECOVER
,Q3KDVH\RXZLOOWDNHIXOOGD\VRIIDQGIRFXVRQUHFRYHU\*URZWKRFFXUVZKHQ\RXDUHQRWLQWKHJ\P
RECOVERY: VFRRSRI5(&21ZLWKR]RIZDWHUXSRQZDNLQJXS 7DNH$50259ZLWKEUHDNIDVW VFRRSRI5(&21ZLWKR]RIZDWHUDWOXQFK %&$$DQG=&25(30SULRUWREHG
7KLVZLOOKHOS\RXPDLQWDLQ\RXULQWHQVLW\LQWUDLQLQJRQ0RQGD\
-
DIET + TRAINING SERIES
GET SWOLEDIET + TRAINING GUIDE
LARON LANDRYPRO FOOTBALL SUPERSTAR
PHASE 2
-
GET SWOLE + TRAINING GUIDE
TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
PHASE 2: WEEKS 5-8
EX. TIME: 10:00AM0LG0RUQLQJ
SUPPLEMENT:
COMBAT POWDER:VFRRSV
7DNHZLWKR]RIZDWHU R]RIKHDY\ZKLSSLQJFUHDP
FOOD:
R]RIQXWVRIFKRLFHDQGFXSRIIUXLW
EX. TIME: 7:00AM:DNH8S
SUPPLEMENT:
RE-CON:VFRRS
7DNHZLWKR]RIZDWHU
ARMOR-V:FDSVXOHV
7DNHZLWKR]RIZDWHU
FOOD:
Choose One of the Following:Option 1) ZKROHHJJVFXSRDWPHDO
FXSRIIUXLWOption 2) HJJZKLWHVFXSRIIUXLW
FXSRI\RJXUWOption 3) VWULSVRIRUJDQLFWXUNH\EDFRQ
FXSRIIUXLWFXSRI\RJXUW
EX. TIME: 1:00PM/XQFK
SUPPLEMENT:
1R6XSSOHPHQW
FOOD:
Choose From Food List:Meat: R]Carbohydrate:FXS
Ex: R]RIWXQDDQGPHGLXPVZHHWSRWDWR
-
GET SWOLE + TRAINING GUIDE
TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
EX. TIME: 7:00PM'LQQHU
SUPPLEMENT:
1R6XSSOHPHQW
FOOD:
Choose From Food List:Meat: R]Carbohydrate: FXSVVegetables:FXSV
Ex: R]RIWXQDPHGLXPVZHHWSRWDWRFXSVRIEURFFROL
EX. TIME: 4:00PM0LG(YHQLQJ
SUPPLEMENT:
COMBAT POWDER:VFRRSV
7DNHZLWKR]RIZDWHU R]RIKHDY\ZKLSSLQJFUHDP
FOOD:
FXSRIIUXLW
EX. TIME: 10:00PM3UH6OHHS
SUPPLEMENT:
COMBAT POWDER:VFRRSV
7DNHZLWKR]RIZDWHU R]RIKHDY\ZKLSSLQJFUHDP
Z-CORE PM:FDSVXOH
FOOD:
FXSRIIUXLW
PHASE 2: WEEKS 5-8
-
GET SWOLE + TRAINING GUIDE
TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
SUPPLEMENTS: PRE-WORKOUT
ASSAULTVFRRSZLWKR]RIZDWHUPLQXWHVEHIRUHZRUNRXW
SUPPLEMENTS: POST-WORKOUT
RE-CONVFRRSZLWKR]RIZDWHULPPHGLDWHO\DIWHUZRUNRXW
BCAA 3:1:2FDSVXOHVZLWKR]RIZDWHULPPHGLDWHO\DIWHUZRUNRXW
CREATINEVFRRSVZLWKR]RIZDWHULPPHGLDWHO\DIWHUZRUNRXW
MONDAY: CHEST + BACK
EXERCISE SET/REPS TRAINING TIP
8QGHU*ULS3XOOXSV [IDLOXUH
,QFOLQH%HQFK3UHVV
6HDWHG5RZ
)ODW%HQFK [
:LGH*ULS3XOOGRZQV
&KHVW\ZLWKFRXQWVWUHWFKDWERWWRP [
TUESDAY: LEGS
EXERCISE SET/REPS TRAINING TIP
6TXDWV
/HJ3UHVV
/HJ([WHQVLRQ
+DPVWULQJ&XUO
&DOI5DLVHV
PHASE 2: WEEKS 5-8
-
GET SWOLE + TRAINING GUIDE
TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
WEDNESDAY: ARMS
$JLDQWVHWLVDEDFNWREDFNJURXSLQJRIPXOWLSOHH[HUFLVHVZLWKQRUHVWLQEHWZHHQH[HUFLVHV
EXERCISE SET/REPS TRAINING TIP
LARRY SCOTT GIANT
'XPEEHOO3UHDFKHU&XUO [IXOOUHSVKDOIUHSV 'XPEEHOOVUVWVHWVWUDLJKWEDUVHFRQGVHWUHYHUVHFXUOWKLUGVHW
6WUDLJKW%DU3UHDFKHU&XUO [IXOOUHSVKDOIUHSV
5HYHUVH3UHDFKHU&XUO [IXOOUHSVKDOIUHSV
%LFHS&XUO0DFKLQH [
&ORVH*ULSEDUEHOO%HQFK3UHVV [
7ULFHS5RSH3XVKGRZQ [UHSVIXOOUHSVSDUWLDOUHSV
%HQFK'LSV [IDLOXUH
6WUDLJKWEDU3XVKGRZQV [IXOOUHSVSDUWLDOUHSV
THURSDAY: SHOULDERS + ABS
EXERCISE SET/REPS TRAINING TIP
0LOLWDU\3UHVV%DU
0LOLWDU\3UHVV'XPEEHOOV
/DWHUDO5DLVHV
)XOO)URQWDOV [
%DUEHOO6KUXJ [ FRXQWDWWKHWRSDQGERWWRP
$EV
FRIDAY + SATURDAY + SUNDAY: REST + RECOVER + CARDIO
,Q3KDVH\RXZLOOWDNHIXOOGD\VRIIIURPOLIWLQJDQGIRFXVRQUHFRYHU\DQGFDUGLR
CARDIO:PLQXWHVRIFDUGLRDSSO\WRZKDWHYHUHTXLSPHQWLVDYDLODEOHH[VWDLUVWHSSHUMXPSURSHWUHDGPLOOHWF$OWHUQDWHPLQXWHLQWHQVHWKHQPLQXWHVWHDG\
RECOVERY: VFRRSRI5(&21ZLWKR]RIZDWHUXSRQZDNLQJXS 7DNH$50259ZLWKEUHDNIDVW VFRRSRI5(&21ZLWKR]RIZDWHUDWOXQFK %&$$DQG=&25(30SULRUWREHG
7KLVZLOOKHOS\RXPDLQWDLQ\RXULQWHQVLW\LQWUDLQLQJRQ0RQGD\
PHASE 2: WEEKS 5-8
-
DIET + TRAINING SERIES
GET SWOLEDIET + TRAINING GUIDE
LARON LANDRYPRO FOOTBALL SUPERSTAR
PHASE 3
-
GET SWOLE + TRAINING GUIDE
TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
PHASE 3: WEEKS 9-12
EX. TIME: 10:00AM0LG0RUQLQJ
SUPPLEMENT:
COMBAT POWDER:VFRRSV
7DNHZLWKR]RIZDWHU R]RIKHDY\ZKLSSLQJFUHDP
FOOD:
FXSRIFRWWDJHFKHHVHDQGFXSRIIUXLW
EX. TIME: 7:00AM:DNH8S
SUPPLEMENT:
RE-CON:VFRRS
7DNHZLWKR]RIZDWHU
ARMOR-V:FDSVXOHV
7DNHZLWKR]RIZDWHU
FOOD:
Choose One of the Following:Option 1) ZKROHHJJVVOLFHV
RIRUJDQLFWXUNH\EDFRQOption 2) ZKROHHJJVVOLFHVRIRUJDQLF
WXUNH\EDFRQFXSRIIUXLWOption 3) ZKROHHJJVFXSRIFDUEV
EX. TIME: 1:00PM/XQFK
SUPPLEMENT:
1R6XSSOHPHQW
FOOD:
Choose From Food List:Meat: R]Carbohydrate: FXSV
Ex: R]RIWXQDDQGFXSVRIEURFFROL
-
GET SWOLE + TRAINING GUIDE
TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
EX. TIME: 7:00PM'LQQHU
SUPPLEMENT:
1R6XSSOHPHQW
FOOD:
Choose From Food List:Meat: R]Carbohydrate: FXSVVegetables:FXSV
Ex: R]RIWXQDPHGLXPVZHHWSRWDWRFXSVRIEURFFROL
EX. TIME: 4:00PM0LG(YHQLQJ
SUPPLEMENT:
COMBAT POWDER:VFRRSV
7DNHZLWKR]RIZDWHU R]RIKHDY\ZKLSSLQJFUHDP
FOOD:
1R)RRG
EX. TIME: 10:00PM3UH6OHHS
SUPPLEMENT:
COMBAT POWDER:VFRRSV
7DNHZLWKR]RIZDWHU R]RIKHDY\ZKLSSLQJFUHDP
Z-CORE PM:FDSVXOH
FOOD:
FXSRIIUXLW
PHASE 3: WEEKS 9-12
-
GET SWOLE + TRAINING GUIDE
TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
SUPPLEMENTS: PRE-WORKOUT
ASSAULTVFRRSZLWKR]RIZDWHUPLQXWHVEHIRUHZRUNRXW
SUPPLEMENTS: POST-WORKOUT
RE-CONVFRRSZLWKR]RIZDWHULPPHGLDWHO\DIWHUZRUNRXW
BCAA 3:1:2FDSVXOHVZLWKR]RIZDWHULPPHGLDWHO\DIWHUZRUNRXW
CREATINEVFRRSVZLWKR]RIZDWHULPPHGLDWHO\DIWHUZRUNRXW
MONDAY: CHEST + BACK
$WULVHWLVDEDFNWREDFNWREDFNJURXSLQJRI\RXUVHWVDOWHUQDWLQJZLWKQRUHVWLQEHWZHHQ'RLQJDOOH[HUFLVHVRQFHWKURXJKLVDVHW
EXERCISE SET/REPS TRAINING TIP
TRI-SET
'XPEEHOO3UHVV [
,QFOLQH'XPEEHOO3UHVV [
'XPEEHOO)O\ [
TRI-SET
)ODW%HQFK [
&DEOH&URVVRYHU [
,QFOLQH'XPEEHOO)O\ [
TRI-SET
3XOO8SV [
'XPEEHOO3XOO2YHUV [
6HDWHG5RZV [
TRI-SET
3XOO'RZQV [
7%DU5RZ [
6WLII$UP&DEOH&URVVRYHU [
TUESDAY: LEGS
$WULVHWLVDEDFNWREDFNWREDFNJURXSLQJRI\RXUVHWVDOWHUQDWLQJZLWKQRUHVWLQEHWZHHQ'RLQJDOOH[HUFLVHVRQFHWKURXJKLVDVHW
EXERCISE SET/REPS TRAINING TIP
TRI-SET
6TXDWV [
/HJ3UHVV [
/HJ([WHQVLRQ [
TRI-SET
6WLII/HJ'HDGOLIW [
+DPVWULQJ&XUOV [
:DONLQJ/XQJHV PLQXWHV
PHASE 3: WEEKS 9-12
-
GET SWOLE + TRAINING GUIDE
TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
WEDNESDAY: ARMS
$WULVHWLVDEDFNWREDFNWREDFNJURXSLQJRI\RXUVHWVDOWHUQDWLQJZLWKQRUHVWLQEHWZHHQ'RLQJDOOH[HUFLVHVRQFHWKURXJKLVDVHW
EXERCISE SET/REPS TRAINING TIP
TRI-SET
3UHDFKHU&XUOV [
)RUHKHDG&XUOV [
+DPPHU&XUOV [
TRI-SET
:D\6NXOO&UXVKHUV[WRQRVH[WRIRUHKHDG[WREHKLQGKHDG
&ORVH*ULS3UHDFKHU&XUOV [
6WUDLJKW%DU3XVK'RZQV [
THURSDAY: SHOULDERS + ABS
$WULVHWLVDEDFNWREDFNWREDFNJURXSLQJRI\RXUVHWVDOWHUQDWLQJZLWKQRUHVWLQEHWZHHQ'RLQJDOOH[HUFLVHVRQFHWKURXJKLVDVHW
EXERCISE SET/REPS TRAINING TIP
$UQROG3UHVV [
TRI-SET
'XPEEHOO0LOLWDU\3UHVV [
/DWHUDO5DLVHV [
)URQW5DLVHV [
6KUXJV FRXQWDWWKHWRSDQGERWWRP
$E:KHHO
FRIDAY + SATURDAY + SUNDAY: REST + RECOVER + CARDIO
,Q3KDVH\RXZLOOWDNHIXOOGD\VRIIIURPOLIWLQJDQGIRFXVRQUHFRYHU\DQGFDUGLR
CARDIO:PLQXWHVRIFDUGLRDSSO\WRZKDWHYHUHTXLSPHQWLVDYDLODEOHH[VWDLUVWHSSHUMXPSURSHWUHDGPLOOHWF$OWHUQDWHPLQXWHLQWHQVHDQGPLQXWHVWHDG\
RECOVERY: VFRRSRI5(&21ZLWKR]RIZDWHUXSRQZDNLQJXS 7DNH$50259ZLWKEUHDNIDVW VFRRSRI5(&21ZLWKR]RIZDWHUDWOXQFK %&$$DQG=&25(30SULRUWREH
7KLVZLOOKHOS\RXPDLQWDLQ\RXULQWHQVLW\LQWUDLQLQJRQ0RQGD\
PHASE 3: WEEKS 9-12
-
DIET + TRAINING SERIES
GET SWOLEDIET + TRAINING GUIDE
LARON LANDRYPRO FOOTBALL SUPERSTAR
PHASE 4
-
GET SWOLE + TRAINING GUIDE
TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
PHASE 4: WEEKS 13-16
EX. TIME: 10:00AM0LG0RUQLQJ
SUPPLEMENT:
No Supplement
FOOD:
FXSRIFRWWDJHFKHHVH
EX. TIME: 7:00AM%UHDNIDVW
SUPPLEMENT:
ARMOR-V:FDSVXOHV
7DNHZLWKR]RIZDWHU
FOOD:
(JJZKLWHV FXSRIFDUEV FXSRIIUXLW
EX. TIME: 6:30AM:DNH8S
SUPPLEMENT:
BCAA 3:1:2:FDSVXOHV
7DNHZLWKR]RIZDWHU
SHRED MATRIX:FDSVXOHV
7DNHZLWKR]RIZDWHU
FOOD:
1R)RRG
-
GET SWOLE + TRAINING GUIDE
TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
EX. TIME: 4:00PM0LG(YHQLQJ
SUPPLEMENT:
1R6XSSOHPHQW
FOOD:
Fat: FXS
EX. TIME: 12:30PM0LQXWHV%HIRUH/XQFK
SUPPLEMENT:
SHRED MATRIX:FDSVXOHV
7DNHZLWKR]RIZDWHU
FOOD:
1R)RRG
PHASE 4: WEEKS 13-16
EX. TIME: 1:00PM/XQFK
SUPPLEMENT:
ARMOR-V:FDSVXOHV
7DNHZLWKR]RIZDWHU
FOOD:
Meat: R]Vegetables: FXSV
&RRNLQ2OLYH2LO
-
GET SWOLE + TRAINING GUIDE
TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
EX. TIME: 7:00PM'LQQHU
SUPPLEMENT:
1R6XSSOHPHQW
FOOD:
Meat: R]Vegetables:FXSV
&RRNLQ2OLYH2LO
EX. TIME: 10:00PM0LQXWHV%HIRUH%HG
SUPPLEMENT:
COMBAT POWDER:VFRRSV
7DNHZLWKR]RIZDWHU
Z-CORE PM:FDSVXOH
RE-CON:6FRRS
7DNHZLWKR]RIZDWHU
FOOD:
1R)RRG
Off days on Sundays are truly an off day. Stay on top of your supplement regimen; however, instead of 5 meals, eat only 3 meals. Stay away from fried foods, fructose corn syrup and processed carbohydrates, but dont stay away from carbohydrates completely. Trust in the plan and your body ZLOODGMXVWZLWKLQWKHUVWFRXSOHZHHNHQGV
-
GET SWOLE + TRAINING GUIDE
TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
SUPPLEMENTS: PRE-WORKOUT
ASSAULTVFRRSZLWKR]RIZDWHUPLQXWHVEHIRUHZRUNRXW
PHASE 4 IS DIFFERENT THAN ALL OTHER PHASES: YOU GET TO PICK ONE OF THE TWO EXERCISES LISTED FOR EACH DAY.
SUPPLEMENTS: POST-WORKOUT
RE-CONVFRRSZLWKR]RIZDWHULPPHGLDWHO\DIWHUZRUNRXW
BCAA 3:1:2FDSVXOHVZLWKR]RIZDWHULPPHGLDWHO\DIWHUZRUNRXW
CREATINEVFRRSVZLWKR]RIZDWHULPPHGLDWHO\DIWHUZRUNRXW
MONDAY: CHEST + BACK (WORKOUT #1)
$VXSHUVHWLVDEDFNWREDFNJURXSLQJRI\RXUVHWVDOWHUQDWLQJZLWKQRUHVWLQEHWZHHQ'RLQJDVHWRIHDFKH[HUFLVHRQFHWKURXJKLVDVHW
EXERCISE SET/REPS TRAINING TIP
SUPERSET
:LGH*ULS&KLQ8SV [
)ODW%HQFK [ 6ORZXVHDFRXQWGRZQDQGXS
SUPERSET
8QGHU*ULS&KLQ8SV [
,QFOLQH%DUEHOO3UHVV [ 6ORZXVHDFRXQWGRZQDQGXS
TRI-SET
&KHVW)O\ [
'LSV [
Alternate on of the following: 'XPEEHOO3XOO2YHU &DEOH&URVVRYHU +DPPHU6WUHQJWK0DFKLQH
[
Abs, chose one of the following::HLJKWHG&UXQFK $E:KHHO .QHHOLQJ$E&UXQFK
MONDAY: CHEST + BACK (WORKOUT #2)
$VXSHUVHWLVDEDFNWREDFNJURXSLQJRI\RXUVHWVDOWHUQDWLQJZLWKQRUHVWLQEHWZHHQ'RLQJDVHWRIHDFKH[HUFLVHRQFHWKURXJKLVDVHW
EXERCISE SET/REPS TRAINING TIP
SUPERSET
%HQFK3UHVV [
7%DU5RZV [
SUPERSET
,QFOLQH%DUEHOO3UHVV [
8QGHU*ULS:HLJKWHG&KLQ8SV [
SUPERSET
'XPEEHOO3XOO2YHU [
&DEOH&URVVRYHU [
Abs, choose one of the following::HLJKWHG&UXQFK $E:KHHO .QHHOLQJ$E&UXQFK
PHASE 4: WEEKS 13-16
-
GET SWOLE + TRAINING GUIDE
TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
PHASE 4 IS DIFFERENT THAN ALL OTHER PHASES: YOU GET TO PICK ONE OF THE TWO EXERCISES LISTED FOR EACH DAY.
TUESDAY: ARMS (WORKOUT #1)
$VXSHUVHWLVDEDFNWREDFNJURXSLQJRI\RXUVHWVDOWHUQDWLQJZLWKQRUHVWLQEHWZHHQ'RLQJDVHWRIHDFKH[HUFLVHRQFHWKURXJKLVDVHW
EXERCISE SET/REPS TRAINING TIP
SUPERSET
6WUDLJKW%DU&XUOV [
%HQFK'LSV [
SUPERSET
,QFOLQH&XUOV [FRXQWWZLVWWKHQPRUH
%HQFK'LSV [
SUPERSET
3UHDFKHU&XUOV [
7ULFHS3XVK'RZQ [
)RUHDUP&XUOV [
Abs, choose one of the following::HLJKWHG&UXQFK $E:KHHO .QHHOLQJ$E&UXQFK
TUESDAY: ARMS (WORKOUT #2)
$UP*DXQWOHWVHWXSDUPH[HUFLVHVDQGGRUHSVIRUELFHSVDQGUHSVIRUWULFHSVIRUVHWV
EXERCISE SET/REPS TRAINING TIP
ARM GAUNTLET
7ULFHS3XVK'RZQ
7ULFHS%DQG3UHVV'RZQ
6WUDLJKW%DU&XUOV
3UHDFKHU&XUO
6NXOO&UXVKHU
%HQFK'LSV
,QFOLQH'XPEEHOO&XUOV WZLVWFRXQWWKHQGRPRUH
Abs, choose one of the following::HLJKWHG&UXQFK $E:KHHO .QHHOLQJ$E&UXQFK
PHASE 4: WEEKS 13-16
-
GET SWOLE + TRAINING GUIDE
TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
PHASE 4 IS DIFFERENT THAN ALL OTHER PHASES: YOU GET TO PICK ONE OF THE TWO EXERCISES LISTED FOR EACH DAY.
WEDNESDAY: LEGS (WORKOUT #1)
EXERCISE SET/REPS TRAINING TIP
6TXDW [
/HJ([WHQVLRQV [
+DPVWULQJ&XUOV [ +HDY\DVSRVVLEOH
6HDWHG&DOI0DFKLQH PHWKRGVHWV
6WDQGLQJ&DOI0DFKLQH PHWKRGVHWV
Abs, choose one of the following::HLJKWHG&UXQFK $E:KHHO .QHHOLQJ$E&UXQFK
WEDNESDAY: LEGS (WORKOUT #2)
$VXSHUVHWLVDEDFNWREDFNJURXSLQJRI\RXUVHWVDOWHUQDWLQJZLWKQRUHVWLQEHWZHHQ'RLQJDVHWRIHDFKH[HUFLVHRQFHWKURXJKLVDVHW
EXERCISE SET/REPS TRAINING TIP
+HDY\'HHS6TXDWV [
/HJ3UHVV [
SUPERSET
/HJ([WHQVLRQV [
+DPVWULQJ&XUO [
SUPERSET
6HDWHG&DOI0DFKLQH PHWKRGVHWV
6WDQGLQJ&DOI0DFKLQH PHWKRGVHWV
Abs, choose one of the following::HLJKWHG&UXQFK $E:KHHO .QHHOLQJ$E&UXQFK
PHASE 4: WEEKS 13-16
-
GET SWOLE + TRAINING GUIDE
TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
PHASE 4 IS DIFFERENT THAN ALL OTHER PHASES: YOU GET TO PICK ONE OF THE TWO EXERCISES LISTED FOR EACH DAY.
THURSDAY: CHEST + BACK (WORKOUT #1)
$VXSHUVHWLVDEDFNWREDFNJURXSLQJRI\RXUVHWVDOWHUQDWLQJZLWKQRUHVWLQEHWZHHQ'RLQJDVHWRIHDFKH[HUFLVHRQFHWKURXJKLVDVHW
EXERCISE SET/REPS TRAINING TIP
SUPERSET
:LGH*ULS&KLQ8SV [
)ODW%HQFK [ 6ORZXVHDFRXQWGRZQDQGXS
SUPERSET
8QGHU*ULS&KLQ8SV [
,QFOLQH%DUEHOO3UHVV [ 6ORZXVHDFRXQWGRZQDQGXS
TRI-SET
&KHVW)O\ [
'LSV [
Alternate on of the following: 'XPEEHOO3XOO2YHU &DEOH&URVVRYHU +DPPHU6WUHQJWK0DFKLQH
[
Abs, choose one of the following::HLJKWHG&UXQFK $E:KHHO .QHHOLQJ$E&UXQFK
THURSDAY: CHEST + BACK (WORKOUT #2)
$VXSHUVHWLVDEDFNWREDFNJURXSLQJRI\RXUVHWVDOWHUQDWLQJZLWKQRUHVWLQEHWZHHQ'RLQJDVHWRIHDFKH[HUFLVHRQFHWKURXJKLVDVHW
EXERCISE SET/REPS TRAINING TIP
SUPERSET
%HQFK3UHVV [
7%DU5RZV [
SUPERSET
,QFOLQH%DUEHOO3UHVV [
8QGHU*ULS:HLJKWHG&KLQ8SV [
SUPERSET
'XPEEHOO3XOO2YHU [
&DEOH&URVVRYHU [
Abs, choose one of the following::HLJKWHG&UXQFK $E:KHHO .QHHOLQJ$E&UXQFK
PHASE 4: WEEKS 13-16
-
GET SWOLE + TRAINING GUIDE
TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
PHASE 4 IS DIFFERENT THAN ALL OTHER PHASES: YOU GET TO PICK ONE OF THE TWO EXERCISES LISTED FOR EACH DAY.
FRIDAY: ARMS (WORKOUT #1)
$VXSHUVHWLVDEDFNWREDFNJURXSLQJRI\RXUVHWVDOWHUQDWLQJZLWKQRUHVWLQEHWZHHQ'RLQJDVHWRIHDFKH[HUFLVHRQFHWKURXJKLVDVHW
EXERCISE SET/REPS TRAINING TIP
SUPERSET
6WUDLJKW%DU&XUOV [
%HQFK'LSV [
SUPERSET
,QFOLQH&XUOV [FRXQWWZLVWWKHQPRUH
%HQFK'LSV [
SUPERSET
3UHDFKHU&XUOV [
7ULFHS3XVK'RZQ [
)RUHDUP&XUOV [
Abs, choose one of the following::HLJKWHG&UXQFK $E:KHHO .QHHOLQJ$E&UXQFK
FRIDAY: ARMS (WORKOUT #2)
$UP*DXQWOHWVHWXSDUPH[HUFLVHVDQGGRUHSVIRUELFHSVDQGUHSVIRUWULFHSVIRUVHWV
EXERCISE SET/REPS TRAINING TIP
ARM GAUNTLET
7ULFHS3XVK'RZQ
7ULFHS%DQG3UHVV'RZQ
6WUDLJKW%DU&XUOV
3UHDFKHU&XUO
6NXOO&UXVKHU
%HQFK'LSV
,QFOLQH'XPEEHOO&XUOV WZLVWFRXQWWKHQGRPRUH
Abs, choose one of the following::HLJKWHG&UXQFK $E:KHHO .QHHOLQJ$E&UXQFK
PHASE 4: WEEKS 13-16
-
GET SWOLE + TRAINING GUIDE
TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COMwww.bodybuilding.com/getswole
PHASE 4 IS DIFFERENT THAN ALL OTHER PHASES: YOU GET TO PICK ONE OF THE TWO EXERCISES LISTED FOR EACH DAY.
SATURDAY: LEGS (WORKOUT #1)
EXERCISE SET/REPS TRAINING TIP
6TXDW [
/HJ([WHQVLRQV [
+DPVWULQJ&XUOV [ +HDY\DVSRVVLEOH
6HDWHG&DOI0DFKLQH PHWKRGVHWV
6WDQGLQJ&DOI0DFKLQH PHWKRGVHWV
Abs, choose one of the following::HLJKWHG&UXQFK $E:KHHO .QHHOLQJ$E&UXQFK
SATURDAY: LEGS (WORKOUT #2)
$VXSHUVHWLVDEDFNWREDFNJURXSLQJRI\RXUVHWVDOWHUQDWLQJZLWKQRUHVWLQEHWZHHQ'RLQJDVHWRIHDFKH[HUFLVHRQFHWKURXJKLVDVHW
EXERCISE SET/REPS TRAINING TIP
+HDY\'HHS6TXDWV [
/HJ3UHVV [
SUPERSET
/HJ([WHQVLRQ [
+DPVWULQJ&XUO [
SUPERSET
6HDWHG&DOI0DFKLQH [
6WDQGLQJ&DOI0DFKLQH [
Abs, choose one of the following::HLJKWHG&UXQFK $E:KHHO .QHHOLQJ$E&UXQFK
SUNDAY: REST + RECOVER
8VHWKLVGD\WRUHVWDQGUHFRYHUIURPWKHZHHNVZRUNRXWV
PHASE 4: WEEKS 13-16