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www. Hardgainer Project X .com International Copyright © 2009 CQC International, LLC
www. Hardgainer Project X .com International Copyright © 2009 CQC International, LLC
Hardgainer Project Exercise Tables
Table 1 Table 2
Crunch Back Extension
Exer-Ball Crunch Reverse Back Extension
Lying Leg Raise
Table 3 Table 4
Barbell Squat Dumbbell Deadlift
Curl Squat Shrug Machine Deadlift
Dumbbell Squat Leg Press (Feet High)
Leg Press (Feet Low)
Table 5 Table 6
Standing Barbell Military Press Dumbbell Shrugs
Standing Dumbbell Military Press
Barbell Shrugs
Standing Arnold Press Cable Row To Neck
Barbell Incline Shoulder Raise
Upright Row
Table 7 Table 8
Standing Barbell Raise Barbell Curl
Lying Cable Pullover Close Grip Chin Up
Side Dumbbell Lateral Raise Body Drag Curl
Cross Cable Lateral Raise Hammer Curl
Table 9 Table 10
Close Grip Bench Press Cable Push-Down
Overhead Rope Extension Reverse-Grip Cable Push-Down
Smith Machine Reverse Grip Bench Press
Cross Cable Triceps Extension
Weighted Dips Seated 2-Arm Dumbbell
Kickbacks
www. Hardgainer Project X .com International Copyright © 2009 CQC International, LLC
HPX Exercise Tables (Cont’d)
Table 11 Table 12
Pull Up Wide Grip Row
Wide-Arm Lat Pull Down Close Grip Row
Close-Grip Lat Pull Down Bent Over Barbell Row
Diagonal Cable Pull Down Jockey Row
Underhand Pull Down
Table 13 Table 14
Straight Arm Pulldown Weighted Incline Push Up
Straight Arm Side Pulldown Smith/Dumbbell Press To Neck
Straight Arm Row Incline Dumbbell Press
Seated Dumbbell Straight Arm Row
Dumbbell Pullover
Table 15 Table 16
Weighted Dips Hanging Leg Raise
Decline Bench Press Hanging Knee Raise
Decline Dumbbell Press Lying Leg Raise
Table 17
Dumbbell Flye
Cable Crossover
www. Hardgainer Project X .com International Copyright © 2009 CQC International, LLC
Exercise Weight Tracking Log Use the chart below to help you keep a running log of the last weight you started with on a specific exercise to plan out your current day’s training.
Exercise Last Max Wt
Used
Shoulders
Standing Barbell Military Press
Standing Dumbbell Military Press
Standing Arnold Press
Dumbbell Shrugs
Barbell Shrugs
Cable Row To Neck
Barbell Incline Shoulder Raise
Upright Row
Standing Barbell Raise
Lying Cable Pullover
Side Dumbbell Lateral Raise
Cross Cable Lateral Raise
Arms
Barbell Curl
Close Grip Chin Up
Body Drag Curl
Hammer Curl
Close Grip Bench Press
Overhead Rope Extension
Smith Machine Reverse Grip Bench Press
Weighted Dips
Cable Push-Down
Reverse-Grip Cable Push-Down
Cross Cable Triceps Extension
Seated 2-Arm Dumbbell Kickbacks
www. Hardgainer Project X .com International Copyright © 2009 CQC International, LLC
Exercise Last Max Wt
Used
Back
Pull Up
Wide-Arm Lat Pull Down
Close-Grip Lat Pull Down
Diagonal Cable Pull Down
Underhand Pull Down
Wide Grip Row
Close Grip Row
Bent Over Barbell Row
Jockey Row
Straight Arm Pull Down
Straight Arm Side Pull Down
Straight Arm Row
Dumbbell Straight Arm Row
Chest
Weighted Incline Push Up
Smith/Dumbbell Press To Neck
Incline Dumbbell Press
Dumbbell Pullover
Weighted Dips
Decline Bench Press
Decline Dumbbell Press
Dumbbell Flye
Cable Crossover
Abs
Hanging Leg Raise
Hanging Knee Raise
Lying Leg Raise
www. Hardgainer Project X .com International Copyright © 2009 CQC International, LLC
1 Rep Max Reference Chart
How To Determine Your 1-Rep Max
Number of Reps Until Muscular Failure
2 3 4 5 6 7 8 9 10
Weig
ht
Us
ed
55 58 60 61 63 65 67 69 71 72
65 69 71 73 75 77 79 81 83 86
75 79 81 84 86 88 91 94 96 99
85 90 92 95 98 100 103 106 109 112
95 100 103 106 109 112 115 118 122 125
105 111 114 117 121 124 127 131 135 138
115 122 125 128 132 136 139 143 147 152
125 132 136 140 144 147 152 156 160 165
135 143 147 151 155 159 164 168 173 178
145 153 157 162 166 171 176 181 186 191
155 164 168 173 178 183 188 193 199 204
165 174 179 184 189 195 200 206 212 217
175 185 190 195 201 206 212 218 224 231
185 196 201 206 212 218 224 231 237 244
195 206 212 218 224 230 236 243 250 257
205 217 223 240 247 253 261 268 276 283
215 227 233 240 247 253 261 268 276 283
225 238 244 251 258 265 273 281 288 297
235 248 255 262 270 277 285 293 301 310
245 259 266 273 281 289 297 306 314 323
255 270 277 285 293 301 309 318 327 336
www. Hardgainer Project X .com International Copyright © 2009 CQC International, LLC
Hardgainer Workout Quick Reference Guide
Core Training
Sets
Stabilizes your “core” in preparation for next phase and avoids lower back injury for upcoming workout.
Only requires one set each of abdominal and lower back exercise to “muscular failure” with 1-minute rest in between.
Neuromuscular
“Activation”
Sets
“Activates” central nervous system (CNS) and muscle fibers to respond better to training while initiating natural anabolic hormone release.
2-minute rest before each set to allow sufficient recovery time.
VERY IMPORTANT: Do NOT go to muscular failure as this will over-stimulate your CNS. When reaching your target reps (between 12-15), you should have enough energy left to have gone to about 14-17 reps if you kept going.
Neuromuscular
“Bridging” Sets
Use the same weight for each “NM Bridge Set” (i.e. - for all 5 mini-sets of 5 reps);
Rest exactly 10 seconds between each 5-rep set of your “NM Bridge Sets”.
On your last set, you don’t want to stop at 5 reps if you can go further. Instead, try to do as many reps as possible (AMAP) to reach muscular failure. (In other words, your target is 5 reps on this last set, but you may be able to do 6 or 7 before hitting failure. Any more than that and you were probably using too little weight for our sets.)
Adjust the weight appropriately on your next round of “Bridge Sets” for each exercise to reach your target reps (i.e. – you may need to go down in weight to reach your target for the next round).
Weekly
Progression
Following each workout, calculate each set’s workload (weight x reps) and add them all together for your target muscle groups at the bottom (Total Workload). This is your new “Control Workloadt” for the next week’s workout for that muscle group(s).
In the following week, your goal is to see an INCREASE in your “Total Workout Load” as compared with the previous week’s calculations while using the SAME EXERCISES for each muscle group. Do this by either increasing the weight used by smallest amount possible and attempt to hit your target reps. If you can’t adjust the weight in a small enough increment, try to get at least one more rep than your last workout on the last set of your “NM Bridge Sets”.
If you DON’T see an increase compared with the previous week and you can’t contribute it to a factor such as too little sleep or improper pre-workout nutrition, then count this as a “No Progress” day.
If you have 2 out of 3 “No Progress” days in a workout week, this is your signal that you’re near, or in, the “Overtraining Zone”. Go ahead and finish out your current workout week, but do NOT start the next week’s training. Transition to your 3-week “Sub-Failure Cycle”.
www. Hardgainer Project X .com International Copyright © 2009 CQC International, LLC
Day 1: Shoulders & Arms Week: _____
Neuromuscular Activation Phase
Exercise Set Weight
Target Reps
Rest Periods
Co
re Table 1 1 12-15
1 Min Table 2 2 12-15
NM
Ac
tiv
ati
on
Table 3 or 4
(Alternate each
workout)
3
12-15 (Stop 2-3 reps before failure)
2 Min
(Use same exercise for all sets)
4
12-15 (Stop 2-3 reps before failure)
5
12-15 (Stop 2-3 reps before failure)
Neuromuscular Bridging Phase
Exercise 10 second rest between each 5-rep set 2 minute rest before each superset (except
no rest before last 20-rep “pump” set at end)
Set Weight Total Reps
Total Load
Bri
dg
e 1
Table 5 Reps =
5-5-5-5-AMAP
6 X =
(Use same exercise for both sets) 8 X =
Table 6 Reps =
5-5-5-5-AMAP
7 X =
(Use same exercise for both sets) 9 X =
Table 7 Reps = ~ 20
10 X =
Bri
dg
e 2
Table 8 Reps =
5-5-5-5-AMAP
11 X =
(Use same exercise for both sets) 13 X =
Table 9 Reps =
5-5-5-5-AMAP
12 X =
(Use same exercise for both sets) 14 X =
Table 10 Reps = ~ 20
15 X =
Total Workload =
Training Notes
www. Hardgainer Project X .com International Copyright © 2009 CQC International, LLC
Day 1: Shoulders & Arms Week: _____
Neuromuscular Activation Phase
Exercise Set Weight
Target Reps
Rest Periods
Co
re Table 1 1 12-15
1 Min Table 2 2 12-15
NM
Ac
tiv
ati
on
Table 3 or 4
(Alternate each
workout)
3
12-15 (Stop 2-3 reps before failure)
2 Min
(Use same exercise for all sets)
4
12-15 (Stop 2-3 reps before failure)
5
12-15 (Stop 2-3 reps before failure)
Neuromuscular Bridging Phase
Exercise 10 second rest between each 5-rep set 2 minute rest before each superset (except
no rest before last 20-rep “pump” set at end)
Set Weight Total Reps
Total Load
Bri
dg
e 1
Table 5 Reps =
5-5-5-5-AMAP
6 X =
(Use same exercise for both sets) 8 X =
Table 6 Reps =
5-5-5-5-AMAP
7 X =
(Use same exercise for both sets) 9 X =
Table 7 Reps = ~ 20
10 X =
Bri
dg
e 2
Table 8 Reps =
5-5-5-5-AMAP
11 X =
(Use same exercise for both sets) 13 X =
Table 9 Reps =
5-5-5-5-AMAP
12 X =
(Use same exercise for both sets) 14 X =
Table 10 Reps = ~ 20
15 X =
Total Workload =
Training Notes
www. Hardgainer Project X .com International Copyright © 2009 CQC International, LLC
Day 1: Shoulders & Arms Week: _____
Neuromuscular Activation Phase
Exercise Set Weight
Target Reps
Rest Periods
Co
re Table 1 1 12-15
1 Min Table 2 2 12-15
NM
Ac
tiv
ati
on
Table 3 or 4
(Alternate each
workout)
3
12-15 (Stop 2-3 reps before failure)
2 Min
(Use same exercise for all sets)
4
12-15 (Stop 2-3 reps before failure)
5
12-15 (Stop 2-3 reps before failure)
Neuromuscular Bridging Phase
Exercise 10 second rest between each 5-rep set 2 minute rest before each superset (except
no rest before last 20-rep “pump” set at end)
Set Weight Total Reps
Total Load
Bri
dg
e 1
Table 5 Reps =
5-5-5-5-AMAP
6 X =
(Use same exercise for both sets) 8 X =
Table 6 Reps =
5-5-5-5-AMAP
7 X =
(Use same exercise for both sets) 9 X =
Table 7 Reps = ~ 20
10 X =
Bri
dg
e 2
Table 8 Reps =
5-5-5-5-AMAP
11 X =
(Use same exercise for both sets) 13 X =
Table 9 Reps =
5-5-5-5-AMAP
12 X =
(Use same exercise for both sets) 14 X =
Table 10 Reps = ~ 20
15 X =
Total Workload =
Training Notes
www. Hardgainer Project X .com International Copyright © 2009 CQC International, LLC
Day 1: Shoulders & Arms Week: _____
Neuromuscular Activation Phase
Exercise Set Weight
Target Reps
Rest Periods
Co
re Table 1 1 12-15
1 Min Table 2 2 12-15
NM
Ac
tiv
ati
on
Table 3 or 4
(Alternate each
workout)
3
12-15 (Stop 2-3 reps before failure)
2 Min
(Use same exercise for all sets)
4
12-15 (Stop 2-3 reps before failure)
5
12-15 (Stop 2-3 reps before failure)
Neuromuscular Bridging Phase
Exercise 10 second rest between each 5-rep set 2 minute rest before each superset (except
no rest before last 20-rep “pump” set at end)
Set Weight Total Reps
Total Load
Bri
dg
e 1
Table 5 Reps =
5-5-5-5-AMAP
6 X =
(Use same exercise for both sets) 8 X =
Table 6 Reps =
5-5-5-5-AMAP
7 X =
(Use same exercise for both sets) 9 X =
Table 7 Reps = ~ 20
10 X =
Bri
dg
e 2
Table 8 Reps =
5-5-5-5-AMAP
11 X =
(Use same exercise for both sets) 13 X =
Table 9 Reps =
5-5-5-5-AMAP
12 X =
(Use same exercise for both sets) 14 X =
Table 10 Reps = ~ 20
15 X =
Total Workload =
Training Notes
www. Hardgainer Project X .com International Copyright © 2009 CQC International, LLC
Day 1: Shoulders & Arms Week: _____
Neuromuscular Activation Phase
Exercise Set Weight
Target Reps
Rest Periods
Co
re Table 1 1 12-15
1 Min Table 2 2 12-15
NM
Ac
tiv
ati
on
Table 3 or 4
(Alternate each
workout)
3
12-15 (Stop 2-3 reps before failure)
2 Min
(Use same exercise for all sets)
4
12-15 (Stop 2-3 reps before failure)
5
12-15 (Stop 2-3 reps before failure)
Neuromuscular Bridging Phase
Exercise 10 second rest between each 5-rep set 2 minute rest before each superset (except
no rest before last 20-rep “pump” set at end)
Set Weight Total Reps
Total Load
Bri
dg
e 1
Table 5 Reps =
5-5-5-5-AMAP
6 X =
(Use same exercise for both sets) 8 X =
Table 6 Reps =
5-5-5-5-AMAP
7 X =
(Use same exercise for both sets) 9 X =
Table 7 Reps = ~ 20
10 X =
Bri
dg
e 2
Table 8 Reps =
5-5-5-5-AMAP
11 X =
(Use same exercise for both sets) 13 X =
Table 9 Reps =
5-5-5-5-AMAP
12 X =
(Use same exercise for both sets) 14 X =
Table 10 Reps = ~ 20
15 X =
Total Workload =
Training Notes
www. Hardgainer Project X .com International Copyright © 2009 CQC International, LLC
Day 1: Shoulders & Arms Week: _____
Neuromuscular Activation Phase
Exercise Set Weight
Target Reps
Rest Periods
Co
re Table 1 1 12-15
1 Min Table 2 2 12-15
NM
Ac
tiv
ati
on
Table 3 or 4
(Alternate each
workout)
3
12-15 (Stop 2-3 reps before failure)
2 Min
(Use same exercise for all sets)
4
12-15 (Stop 2-3 reps before failure)
5
12-15 (Stop 2-3 reps before failure)
Neuromuscular Bridging Phase
Exercise 10 second rest between each 5-rep set 2 minute rest before each superset (except
no rest before last 20-rep “pump” set at end)
Set Weight Total Reps
Total Load
Bri
dg
e 1
Table 5 Reps =
5-5-5-5-AMAP
6 X =
(Use same exercise for both sets) 8 X =
Table 6 Reps =
5-5-5-5-AMAP
7 X =
(Use same exercise for both sets) 9 X =
Table 7 Reps = ~ 20
10 X =
Bri
dg
e 2
Table 8 Reps =
5-5-5-5-AMAP
11 X =
(Use same exercise for both sets) 13 X =
Table 9 Reps =
5-5-5-5-AMAP
12 X =
(Use same exercise for both sets) 14 X =
Table 10 Reps = ~ 20
15 X =
Total Workload =
Training Notes
www. Hardgainer Project X .com International Copyright © 2009 CQC International, LLC
Total
Workload Weekly Workload Tracking: Shoulders & Arms
(Week 18)
(Week 17)
(Week 16)
(Week 15)
(Week 14)
(Week 13)
(Week 12)
(Week 11)
(Week 10)
(Week 9)
(Week 8)
(Week 7)
(Week 6)
(Week 5)
(Week 4)
(Week 3)
(Week 2)
(Week 1)
We
ek
1
We
ek
2
We
ek
3
We
ek
4
We
ek
5
We
ek
6
We
ek
7
We
ek
8
We
ek
9
We
ek
10
We
ek
11
We
ek
12
We
ek
13
We
ek
14
We
ek
15
We
ek
16
We
ek
17
We
ek
18
www. Hardgainer Project X .com International Copyright © 2009 CQC International, LLC
Day 2: Back Week: _____
Neuromuscular Activation Phase
Exercise Set Weight
Target Reps
Rest Periods
Co
re Table 1 1 12-15
1 Min Table 2 2 12-15
NM
Ac
tiv
ati
on
Table 3 or 4
(Alternate each
workout)
3
12-15 (Stop 2-3 reps before failure)
2 Min
(Use same exercise for all sets)
4
12-15 (Stop 2-3 reps before failure)
5
12-15 (Stop 2-3 reps before failure)
Neuromuscular Bridging Phase
Exercise 10 second rest between each 5-rep set 2 minute rest before each superset (except
no rest before last 20-rep “pump” set at end)
Set Weight Total Reps
Total Load
Bri
dg
e 1
Table 11 5-5-5-5-AMAP
6 X =
(Use same exercise for all sets) 8 X =
10 X =
Table 12 5-5-5-5-AMAP
7 X =
(Use same exercise for all sets) 9 X =
11 X =
Table 13 Reps = ~ 20
12 X =
Total Workload =
Training Notes
www. Hardgainer Project X .com International Copyright © 2009 CQC International, LLC
Day 2: Back Week: _____
Neuromuscular Activation Phase
Exercise Set Weight
Target Reps
Rest Periods
Co
re Table 1 1 12-15
1 Min Table 2 2 12-15
NM
Ac
tiv
ati
on
Table 3 or 4
(Alternate each
workout)
3
12-15 (Stop 2-3 reps before failure)
2 Min
(Use same exercise for all sets)
4
12-15 (Stop 2-3 reps before failure)
5
12-15 (Stop 2-3 reps before failure)
Neuromuscular Bridging Phase
Exercise 10 second rest between each 5-rep set 2 minute rest before each superset (except
no rest before last 20-rep “pump” set at end)
Set Weight Total Reps
Total Load
Bri
dg
e 1
Table 11 5-5-5-5-AMAP
6 X =
(Use same exercise for all sets) 8 X =
10 X =
Table 12 5-5-5-5-AMAP
7 X =
(Use same exercise for all sets) 9 X =
11 X =
Table 13 Reps = ~ 20
12 X =
Total Workload =
Training Notes
www. Hardgainer Project X .com International Copyright © 2009 CQC International, LLC
Day 2: Back Week: _____
Neuromuscular Activation Phase
Exercise Set Weight
Target Reps
Rest Periods
Co
re Table 1 1 12-15
1 Min Table 2 2 12-15
NM
Ac
tiv
ati
on
Table 3 or 4
(Alternate each
workout)
3
12-15 (Stop 2-3 reps before failure)
2 Min
(Use same exercise for all sets)
4
12-15 (Stop 2-3 reps before failure)
5
12-15 (Stop 2-3 reps before failure)
Neuromuscular Bridging Phase
Exercise 10 second rest between each 5-rep set 2 minute rest before each superset (except
no rest before last 20-rep “pump” set at end)
Set Weight Total Reps
Total Load
Bri
dg
e 1
Table 11 5-5-5-5-AMAP
6 X =
(Use same exercise for all sets) 8 X =
10 X =
Table 12 5-5-5-5-AMAP
7 X =
(Use same exercise for all sets) 9 X =
11 X =
Table 13 Reps = ~ 20
12 X =
Total Workload =
Training Notes
www. Hardgainer Project X .com International Copyright © 2009 CQC International, LLC
Day 2: Back Week: _____
Neuromuscular Activation Phase
Exercise Set Weight
Target Reps
Rest Periods
Co
re Table 1 1 12-15
1 Min Table 2 2 12-15
NM
Ac
tiv
ati
on
Table 3 or 4
(Alternate each
workout)
3
12-15 (Stop 2-3 reps before failure)
2 Min
(Use same exercise for all sets)
4
12-15 (Stop 2-3 reps before failure)
5
12-15 (Stop 2-3 reps before failure)
Neuromuscular Bridging Phase
Exercise 10 second rest between each 5-rep set 2 minute rest before each superset (except
no rest before last 20-rep “pump” set at end)
Set Weight Total Reps
Total Load
Bri
dg
e 1
Table 11 5-5-5-5-AMAP
6 X =
(Use same exercise for all sets) 8 X =
10 X =
Table 12 5-5-5-5-AMAP
7 X =
(Use same exercise for all sets) 9 X =
11 X =
Table 13 Reps = ~ 20
12 X =
Total Workload =
Training Notes
www. Hardgainer Project X .com International Copyright © 2009 CQC International, LLC
Day 2: Back Week: _____
Neuromuscular Activation Phase
Exercise Set Weight
Target Reps
Rest Periods
Co
re Table 1 1 12-15
1 Min Table 2 2 12-15
NM
Ac
tiv
ati
on
Table 3 or 4
(Alternate each
workout)
3
12-15 (Stop 2-3 reps before failure)
2 Min
(Use same exercise for all sets)
4
12-15 (Stop 2-3 reps before failure)
5
12-15 (Stop 2-3 reps before failure)
Neuromuscular Bridging Phase
Exercise 10 second rest between each 5-rep set 2 minute rest before each superset (except
no rest before last 20-rep “pump” set at end)
Set Weight Total Reps
Total Load
Bri
dg
e 1
Table 11 5-5-5-5-AMAP
6 X =
(Use same exercise for all sets) 8 X =
10 X =
Table 12 5-5-5-5-AMAP
7 X =
(Use same exercise for all sets) 9 X =
11 X =
Table 13 Reps = ~ 20
12 X =
Total Workload =
Training Notes
www. Hardgainer Project X .com International Copyright © 2009 CQC International, LLC
Day 2: Back Week: _____
Neuromuscular Activation Phase
Exercise Set Weight
Target Reps
Rest Periods
Co
re Table 1 1 12-15
1 Min Table 2 2 12-15
NM
Ac
tiv
ati
on
Table 3 or 4
(Alternate each
workout)
3
12-15 (Stop 2-3 reps before failure)
2 Min
(Use same exercise for all sets)
4
12-15 (Stop 2-3 reps before failure)
5
12-15 (Stop 2-3 reps before failure)
Neuromuscular Bridging Phase
Exercise 10 second rest between each 5-rep set 2 minute rest before each superset (except
no rest before last 20-rep “pump” set at end)
Set Weight Total Reps
Total Load
Bri
dg
e 1
Table 11 5-5-5-5-AMAP
6 X =
(Use same exercise for all sets) 8 X =
10 X =
Table 12 5-5-5-5-AMAP
7 X =
(Use same exercise for all sets) 9 X =
11 X =
Table 13 Reps = ~ 20
12 X =
Total Workload =
Training Notes
www. Hardgainer Project X .com International Copyright © 2009 CQC International, LLC
Total
Workload Weekly Workload Tracking: Back
(Week 18)
(Week 17)
(Week 16)
(Week 15)
(Week 14)
(Week 13)
(Week 12)
(Week 11)
(Week 10)
(Week 9)
(Week 8)
(Week 7)
(Week 6)
(Week 5)
(Week 4)
(Week 3)
(Week 2)
(Week 1)
We
ek
1
We
ek
2
We
ek
3
We
ek
4
We
ek
5
We
ek
6
We
ek
7
We
ek
8
We
ek
9
We
ek
10
We
ek
11
We
ek
12
We
ek
13
We
ek
14
We
ek
15
We
ek
16
We
ek
17
We
ek
18
www. Hardgainer Project X .com International Copyright © 2009 CQC International, LLC
Day 3: Chest & Abs Week: _____
Neuromuscular Activation Phase
Exercise Set Weight
Target Reps
Rest Periods
Co
re Table 1 1 12-15
1 Min Table 2 2 12-15
NM
Ac
tiv
ati
on
Table 3 or 4
(Alternate each
workout)
3
12-15 (Stop 2-3 reps before failure)
2 Min
(Use same exercise for all sets)
4
12-15 (Stop 2-3 reps before failure)
5
12-15 (Stop 2-3 reps before failure)
Neuromuscular Bridging Phase
Exercise 10 second rest between each 5-rep set 2 minute rest before each superset (except
no rest before last 20-rep “pump” set at end)
Set Weight Total Reps
Total Load
Bri
dg
e 1
Table 14 5-5-5-5-AMAP
6 X =
Table 15 5-5-5-5-AMAP
8 X =
Table 16 5-5-5-5-AMAP
7 X =
(Use same exercise for both sets) 9 X =
Table 17 Reps = ~ 20
10 X =
Total Workload =
Training Notes
www. Hardgainer Project X .com International Copyright © 2009 CQC International, LLC
Day 3: Chest & Abs Week: _____
Neuromuscular Activation Phase
Exercise Set Weight
Target Reps
Rest Periods
Co
re Table 1 1 12-15
1 Min Table 2 2 12-15
NM
Ac
tiv
ati
on
Table 3 or 4
(Alternate each
workout)
3
12-15 (Stop 2-3 reps before failure)
2 Min
(Use same exercise for all sets)
4
12-15 (Stop 2-3 reps before failure)
5
12-15 (Stop 2-3 reps before failure)
Neuromuscular Bridging Phase
Exercise 10 second rest between each 5-rep set 2 minute rest before each superset (except
no rest before last 20-rep “pump” set at end)
Set Weight Total Reps
Total Load
Bri
dg
e 1
Table 14 5-5-5-5-AMAP
6 X =
Table 15 5-5-5-5-AMAP
8 X =
Table 16 5-5-5-5-AMAP
7 X =
(Use same exercise for both sets) 9 X =
Table 17 Reps = ~ 20
10 X =
Total Workload =
Training Notes
www. Hardgainer Project X .com International Copyright © 2009 CQC International, LLC
Day 3: Chest & Abs Week: _____
Neuromuscular Activation Phase
Exercise Set Weight
Target Reps
Rest Periods
Co
re Table 1 1 12-15
1 Min Table 2 2 12-15
NM
Ac
tiv
ati
on
Table 3 or 4
(Alternate each
workout)
3
12-15 (Stop 2-3 reps before failure)
2 Min
(Use same exercise for all sets)
4
12-15 (Stop 2-3 reps before failure)
5
12-15 (Stop 2-3 reps before failure)
Neuromuscular Bridging Phase
Exercise 10 second rest between each 5-rep set 2 minute rest before each superset (except
no rest before last 20-rep “pump” set at end)
Set Weight Total Reps
Total Load
Bri
dg
e 1
Table 14 5-5-5-5-AMAP
6 X =
Table 15 5-5-5-5-AMAP
8 X =
Table 16 5-5-5-5-AMAP
7 X =
(Use same exercise for both sets) 9 X =
Table 17 Reps = ~ 20
10 X =
Total Workload =
Training Notes
www. Hardgainer Project X .com International Copyright © 2009 CQC International, LLC
Day 3: Chest & Abs Week: _____
Neuromuscular Activation Phase
Exercise Set Weight
Target Reps
Rest Periods
Co
re Table 1 1 12-15
1 Min Table 2 2 12-15
NM
Ac
tiv
ati
on
Table 3 or 4
(Alternate each
workout)
3
12-15 (Stop 2-3 reps before failure)
2 Min
(Use same exercise for all sets)
4
12-15 (Stop 2-3 reps before failure)
5
12-15 (Stop 2-3 reps before failure)
Neuromuscular Bridging Phase
Exercise 10 second rest between each 5-rep set 2 minute rest before each superset (except
no rest before last 20-rep “pump” set at end)
Set Weight Total Reps
Total Load
Bri
dg
e 1
Table 14 5-5-5-5-AMAP
6 X =
Table 15 5-5-5-5-AMAP
8 X =
Table 16 5-5-5-5-AMAP
7 X =
(Use same exercise for both sets) 9 X =
Table 17 Reps = ~ 20
10 X =
Total Workload =
Training Notes
www. Hardgainer Project X .com International Copyright © 2009 CQC International, LLC
Day 3: Chest & Abs Week: _____
Neuromuscular Activation Phase
Exercise Set Weight
Target Reps
Rest Periods
Co
re Table 1 1 12-15
1 Min Table 2 2 12-15
NM
Ac
tiv
ati
on
Table 3 or 4
(Alternate each
workout)
3
12-15 (Stop 2-3 reps before failure)
2 Min
(Use same exercise for all sets)
4
12-15 (Stop 2-3 reps before failure)
5
12-15 (Stop 2-3 reps before failure)
Neuromuscular Bridging Phase
Exercise 10 second rest between each 5-rep set 2 minute rest before each superset (except
no rest before last 20-rep “pump” set at end)
Set Weight Total Reps
Total Load
Bri
dg
e 1
Table 14 5-5-5-5-AMAP
6 X =
Table 15 5-5-5-5-AMAP
8 X =
Table 16 5-5-5-5-AMAP
7 X =
(Use same exercise for both sets) 9 X =
Table 17 Reps = ~ 20
10 X =
Total Workload =
Training Notes
www. Hardgainer Project X .com International Copyright © 2009 CQC International, LLC
Day 3: Chest & Abs Week: _____
Neuromuscular Activation Phase
Exercise Set Weight
Target Reps
Rest Periods
Co
re Table 1 1 12-15
1 Min Table 2 2 12-15
NM
Ac
tiv
ati
on
Table 3 or 4
(Alternate each
workout)
3
12-15 (Stop 2-3 reps before failure)
2 Min
(Use same exercise for all sets)
4
12-15 (Stop 2-3 reps before failure)
5
12-15 (Stop 2-3 reps before failure)
Neuromuscular Bridging Phase
Exercise 10 second rest between each 5-rep set 2 minute rest before each superset (except
no rest before last 20-rep “pump” set at end)
Set Weight Total Reps
Total Load
Bri
dg
e 1
Table 14 5-5-5-5-AMAP
6 X =
Table 15 5-5-5-5-AMAP
8 X =
Table 16 5-5-5-5-AMAP
7 X =
(Use same exercise for both sets) 9 X =
Table 17 Reps = ~ 20
10 X =
Total Workload =
Training Notes
www. Hardgainer Project X .com International Copyright © 2009 CQC International, LLC
Total
Workload Weekly Workload Tracking: Chest & Abs
(Week 18)
(Week 17)
(Week 16)
(Week 15)
(Week 14)
(Week 13)
(Week 12)
(Week 11)
(Week 10)
(Week 9)
(Week 8)
(Week 7)
(Week 6)
(Week 5)
(Week 4)
(Week 3)
(Week 2)
(Week 1)
We
ek
1
We
ek
2
We
ek
3
We
ek
4
We
ek
5
We
ek
6
We
ek
7
We
ek
8
We
ek
9
We
ek
10
We
ek
11
We
ek
12
We
ek
13
We
ek
14
We
ek
15
We
ek
16
We
ek
17
We
ek
18