Transcription
LEANMASSv3
ContentsIntroduction3Mass Gain 101Top 5 tips to a happier healthier you4Macros81Macro Meal Plans8260-70KG Mass Gain Diet8370-80KG Mass Gain Diet8480-90KG Mass Gain Diet858-3590-100KG Mass Gain Diet869-11100-110KG Mass Gain Diet87Weeks 3-4 - GVT Revisited12-13110-120KG Mass Gain Diet88Weeks 5-6 - The One & a Half method14-16Nutritional GuideWeeks 7-8 - Super Set Push/Pull/Legs17-19Weeks 9-10 - 2-a-days - Strength & Volume20-23Progress & How To Track It5-7Weekly Body Measurements6Weekly Weight Measurements7Workout GuidesWeeks 1-2 - FST7Weeks 11-12 - FST-7 Say Hello To Super Sets 24-26Weeks 13-14 - Welcome to 21’s27-29Weeks 15-16 - Lean Mass V3 Graduation30-33Abdominal Training34Cardio For Health35Exercise Guide36-79Meal Plans80-8889-9192-104Training and Non-training days93Food Sources94Mass Gain Diet Plan95-98Superfood Diet Plan99-103Vegetarian Diet Plan104Cheat Meals105-106107-108Chest exercises37-42SupplementsBack exercises43-49Discount CodesBicep exercises50-54Tricep exercises55-57Leg exercises58-65Shoulder exercises66-72Abdominal exercises73-79109
IntroductionWelcome to “Myles Leask’sLean Mass Guide V3”.This guide has been written asa follow on for those that havecompleted my V2 Lean MassGuide and are ready for a newchallenge or for new comersthat are advanced lifters.The guide has 16 weeks of workouts all designedto get you in the best shape of your life, all youneed to get started is commitment and a will tobetter yourself.It wont be easy but it will sure be worth it as thegym for me not only improves my health but itimproves nearly ever other part of my life.You don’t have tobe great to startbut you have tostart to be greatThe objective of this plan is to help you put onquality muscle mass with as little fat gain aspossible, whilst also keeping the training variedso it not only is effective but also enjoyable.As well as the workouts it comes with a varietyof example diet plans to fit anyone’s lifestyle orpreference.There is also a supplement section describingmy ideal mass gain stack as well as links to buyand discount codes to make it as affordable aspossible.
Top 5 tips to a happier healthier you1.Don’t skips mealsWhen you skip a meal it causes your metabolism to slow down and your body startsstoring calories as fat when you do eventually eat. Ideally you should be eatingevery 3 to 4 hours that are high in protein and fibre. Not only will this help you tolose weight naturally on a calorie deficit but it will also keep you feeling fuller forlonger.2.Avoid calorie free so drinksAlthough there may not be any calories in what you are drinking they are high inartificial sweeteners and so as you fill your body with these sweeteners your bodiesdesire for sweets and sugar intensifies meaning you are more likely to succumb tocravings.3.The best diet is the one you can stick toMake small changes if you currently eat a lot of sugar or fast food aim to slowlyreduce it don’t just go cold turkey. Small reductions are far more achievable than anentire overhaul and before you know it you will have cut them out completely andwithout suffering severe cravings.4.Make sure you get 7-8 hours sleepNot only is sleep important for recovery and energy, but it also when deprived ofsleep it can actually alter your appetite hormones which will cause you to cravesugar and high fat foods and then you will start packing on the pounds. Also if sleepdeprived you will be less likely to exercise due to fatigue.5.Don’t Assume Everything Has To be Fat FreeEating good fats like those found in fish, olive oil, and nuts can actually help youlose weight. Its only the unhealthy fats found in trans fats in processed food thateffects us negatively. Healthy fats increase our internal heat system causing you toburn more calories.
Progress & How To Track ItIts important to track youprogress so you know exactlywhere you are and how fastyou are progressing.On the following pages are two charts; oneto track your body measurements and one totrack your weight.When weighing yourself make sure its alwaysfirst thing in the morning after going to thetoilet and wearing as little clothing as possibleso as to make the weights consistent.Once you have completed those, then it’s timeto take some progress photos. To do these it’sbest to wear some short shorts and a trainingbra if you are a female, or topless if you are amale, standing on a white background, withideally a friend or partner taking the photosfor you, making sure they are taken in goodconsistent lighting each week.The photos you should take are full body fronton photo, a full body side photo, a full bodyback photo, and a full body front tensed photo.Then every few weeks I would recommendevery 2-4 weeks you can compare your photosand all your weights and measurements andsee just how far you have come!
Progress & How To Track ItWeekly Body Measurements k13Week14Week15Week16
Progress & How To Track ItWeekly Weight Measurements (KG)MondayWeek 1Week 2Week 3Week 4Week 5Week 6Week 7Week 8Week 9Week 10Week 11Week 12Week 13Week 14Week 15Week lyAverageComments that may haveeffected diet/training
Workout GuideIn the following section youwill find your Lean massWorkouts for the next 16weeksThe following colour codes will help associatewhich weeks you are working onWeeks 1-2 - FST7Weeks 3-4 - GVT RevisitedWeeks 5-6 - The One & a Half methodWeeks 7-8 - Super Set Push/Pull/LegsWeeks 9-10 - 2 A Days - Strength & VolumeWeeks 11-12 - FST-7 Say Hello To Super SetsWeeks 13-14 - Welcome to 21’sWeeks 15-16 - Lean Mass V3 Graduation
Workout GuideWeeks 1-2 - FST7In Weeks 1-2 were going to kick things off with FST7 (Fascia Stretch Training 7) atraining principal created by an incredible trainer Hany Rambod. FST stands forFascia Stretch Training, and the seven refers to the seven sets performed for thefinal exercise of a target bodypart.This system is incredible for overall growth and especially to improve stubbornbodyparts that were seemingly resistant to just about anything else.One thing people misconstrue is that FST-7 is all about pumping. That’s just onecomponent. I also believe that a bigger muscle is a stronger muscle, and youabsolutely must train with heavier weights in the 8-12 rep range.Heavy weights will build thickness and density, but they will not give you thatround, full look. Similarly, getting incredible pumps all the time can impart some ofthat roundness, but you won’t ever get extreme muscle size without training withheavy straight sets.So you need to focus equally on maximizing both your strength and your pump inthe same workouts to see optimal results. Its important to note that during the 7 setexercises at the end of each muscle part whilst resting between sets be continuallysipping water.Monday- Bis, Tris, CalvesExerciseWorkout TypeSetsRepsRestAlt DB CurlsResistance48-121 MinPreacher CurlsResistance38-121 MinEZ-Bar CurlResistance78-1230-45 SecsCG Bench PressResistance48-121 MinWeighted DipsResistance38-121 MinOverhead Cable ExtResistance78-1230-45 SecsSkull CrushersResistance78-1230-45 SecsStd Calf RaiseResistance410-121 MinSeated Calf RaiseResistance415-201 MinLeg Press (calf raise)Resistance710-1230-45 Secs
Workout GuideWeeks 1-2 - FST7Tuesday- Quads, HamstringsExerciseWorkout TypeSetsRepsRestLeg ExtensionResistance48-151 MinSquatsResistance48-121 MinHack SquatResistance38-151 MinLeg PressResistance78-1530-45 SecsLying Leg CurlsResistance410-151 MinStiff Leg Dead LiftResistance410-121 MinSingle Leg CurlResistance410-15 (Each Leg)1 MinSeated Leg CurlResistance710-1530-45 SecsWednesday - Rest DayThursday- Chest & TricepsExerciseWorkout TypeSetsRepsRestIncline DB PressResistance48-121 MinIncline DB FlyResistance38-121 MinFlat DB PressResistance38-121 MinCable CrossoverResistance78-1230-45 SecsCG Bench PressResistance48-121 MinWeighted DipsResistance38-121 MinOverhead Cable ExtResistance78-1230-45 SecsSkull CrushersResistance78-1230-45 Secs
Workout GuideWeeks 1-2 - FST7Friday- Back & CalvesExerciseWorkout TypeSetsRepsRestNeutral Grip Chin UpsResistance3Failure1 MinWide Grip Pull DownsResistance38-121 MinBarbell RowResistance38-121 MinSeated CG RowResistance38-121 MinCable Pull OverResistance78-1530-45 SecsStd Calf RaiseResistance410-121 MinSeated Calf RaiseResistance415-201 MinLeg Press (calf raise)Resistance710-1230-45 SecsSaturday- Shoulders & BicepsExerciseWorkout TypeSetsRepsRestSeated DB PressResistance48-121 MinBB Front RaiseResistance38-121 MinDB Lateral RaiseResistance38-121 MinLateral Raise MachineResistance78-1230-45 SecsAlt DB CurlsResistance48-121 MinPreacher CurlsResistance38-121 MinEZ-Bar CurlResistance78-1230-45 SecsLeg Press (calf raise)Resistance710-1230-45 SecsSunday- Rest Day
Workout GuideWeeks 3-4 - GVT RevisitedFor me no mass building plan should be without a GVT (German Volume Training )section its old school training at its best.To keep progress going and stop plateauing once you’re able to do 10 sets of 10 withconstant rest intervals, increase the weight on the bar by 4 to 5 percent, and repeatthe process. Refrain from using forced reps, negatives or burns.The volume of the work will take care of the hypertrophy.Monday- Chest/BackExerciseWorkout Type SetsRepsRestTempoDecline DB PressResistance101090 Secs4/0/0Chin UpsResistance101090 Secs4/0/0Incline DB FlyesResistance310-121 Min3/0/2Single Arm DB RowsResistance310-121 Min3/0/2Tuesday- Legs/AbsExerciseWorkout Type SetsRepsRestTempoBack SquatsResistance101090 Secs4/0/0Lying Leg CurlsResistance101090 Secs4/0/0Leg ExtensionsResistance310-121 Min2/0/2Seated Calf RaisesResistance310-121 Min2/0/2Wednesday - Rest Day
Workout GuideWeeks 3-4 - GVT RevisitedThursday- Arms/ ShouldersExerciseWorkout Type SetsRepsRestTempoParallel Bar DipsResistance101090 Secs4/0/0Incline Hammer CurlsResistance101090 Secs4/0/0Bent Over DB Lateral RaisesResistance310-121 Min2/0/2Seated DB Lateral RaisesResistance310-121 Min2/0/2Friday- Rest DaySaturday- Chest/BackExerciseWorkout Type SetsRepsRestTempoIncline DB PressResistance10690 Secs5/0/0Wide Grip Pull UpsResistance10690 Secs5/0/0Flat DB FlyesResistance312-151 Min3/0/3Bent Over EZ Bar RowsResistance312-151 Min3/0/3Sunday- Legs/AbsExerciseWorkout Type SetsRepsRestTempoBent Knee DeadliftsResistance10690 Secs5/0/0Seated Leg CurlsResistance10690 Secs5/0/0Twisting CrunchesResistance312-151 Min3/0/3Standing Calf RaisesResistance312-151 Min3/0/3
Workout GuideWeeks 5-6 - The One & a Half methodIn this weeks program there is only one rule and that’s on all of the exercises youwill do a full rep followed by a partial rep and then back to a full rep and so on. It’s agreat way to mix it up and deliver a new element to your training.During this program please keep the weights the same for all sets of one exercisefor example if you are squatting all 3 sets would be at the same weight which everweight that is is determined by your own strength.Monday- Legs (Quad Focus)ExerciseWorkout Type SetsRepsRestTempoBody Weight SquatResistance32530 Secs2/0/2Barbell Front SquatResistance51245 Secs3/1/3Leg Press (Wide)Tri Set310-1245 Secs3/1/3Leg Press (Close)Tri Set310-1245 Secs3/1/3Leg Press (High & Close)Tri Set310-1245 Secs3/1/3Barbell Back SquatResistance41045 Secs3/1/3Leg ExtensionResistance3To Failure30 Secs1/0/2Tuesday- Chest & TricepsExerciseWorkout Type SetsRepsRestTempoPress UpsResistance32530 Secs2/0/2Incline Bench PressTri Set310-1245 Secs3/1/3Decline Bench PressTri Set310-1245 Secs3/1/3Close Grip BenchTri Set310-1245 Secs3/1/3DB FliesResistance61545 Secs2/1/2Alternating Flat DB PressResistance510-1245 Secs2/1/2Skull CrushersSuper Set41090 Secs2/1/2Over Head Tricep PressSuper Set41090 Secs2/1/2Weighted DipsResistance4890 Secs2/1/2Diamond Press UpsResistance3 To Failure30 Secs2/0/2
Workout GuideWeeks 5-6 - The One & a Half methodWednesday- Shoulders & CalvesExerciseWorkout Type SetsRepsRestTempoBarbell Shoulder PressResistance51045 Secs3/1/3Upright RowSuper Set41090 Secs2/1/2Barbell Front RaiseSuper Set41090 Secs2/1/2One Arm KettleBell SnatchResistance4890 SecsNARear Delt Cable FliesSuper Set41060 Secs2/1/2Lying Rear Delt RaiseSuper Set41060 Secs2/1/2Calf PressSuper Set52545 Secs2/1/2Body Weight Calf RaisesSuper Set52545 Secs2/1/2Thursday- Rest DayFriday- Back & BicepsExerciseWorkout Type SetsRepsRestTempoWide Grip Pull UpsResistance4860 Secs2/1/2T Bar RowSuper Set41060 Secs2/1/2Bent Over RowSuper Set41060 Secs2/1/2DeadliftResistance41090 Secs2/1/2Seated Good MorningsResistance4890 Secs2/1/2Lat Pull DownSuper Set41060 Secs2/1/2Single Arm Cable RowSuper Set41060 Secs2/1/2DB Concentration CurlsResistance41245 Secs3/1/3Incline Hammer CurlsResistance3To Failure90 Secs2/1/2
Workout GuideWeeks 5-6 - The One & a Half methodSaturday- Legs (Hamstring Focus) & AbsExerciseWorkout Type SetsRepsRestTempoLying DB Leg CurlResistance41245 Secs3/1/3Walking DB LungesSuper Set41060 Secs2/1/2Jump LungesSuper Set41060 Secs2/1/2Seated Leg CurlResistance42530 Secs2/0/2Weighted Decline CrunchResistance41245 Secs2/1/2Leg RaisesSuper Set41060 Secs2/1/2Reverse CrunchSuper Set41060 Secs2/1/2Oblique Cable CrunchResistance41245 Secs2/1/2Sunday- Chest & BackExerciseWorkout Type SetsRepsRestTempoPress UpsSuper Set4860 Secs2/1/2Pull UpsSuper Set4860 Secs2/1/2Bench PressSuper Set41060 Secs2/1/2Bent Over RowSuper Set41060 Secs2/1/2Alternating Kettlebell RowSuper Set51560 Secs2/1/2Lying Alt Kettlebell RowSuper Set51560 Secs2/1/2Close Grip DB PressSuper Set41060 Secs2/1/2Low Cable RowSuper Set41060 Secs2/1/2
Workout GuideWeeks 7-8 - Super Set Push/Pull/LegsIn weeks 7/8 we are dividing everything up into motions so push and pull with legsas a separate day but just to put an edge on it everything is a super set so keep theintensity high as well as the weight and make those gains!Monday- Push (Chest/Triceps/Shoulders)ExerciseWorkout Type SetsRepsRestTempoIncline Bench PressSuper Set68-101 Min3/1/3Military PressSuper Set68-101 Min3/1/3Incline Dumbell PressSuper Set610-121 Min3/1/3Dumbell Lateral RaiseSuper Set610-121 Min3/1/3DipsSuper Set610-121 Min3/1/3Tricep ExtensionsSuper Set610-121 Min3/1/3Tuesday- LegsExerciseWorkout Type SetsRepsRestTempoSquatsResistance68-101 Min3/1/3Stiff Leg DeadliftsResistance68-101 Min3/1/3Calf RaisesResistance610-121 Min3/1/3Dumbell LungesResistance610-121 Min3/1/3Leg CurlsResistance610-121 Min3/1/3Front SquatsResistance610-121 Min3/1/3
Workout GuideWeeks 7-8 - Super Set Push/Pull/LegsWednesday- Push (Chest/Triceps/Shoulders)ExerciseWorkout Type SetsRepsRestTempoBarbell Bent Over RowsResistance68-101 Min3/1/3Alternating Hammer CurlsResistance68-101 Min3/1/3Dumbell RowsResistance610-121 Min3/1/3ShrugsResistance610-121 Min3/1/3Preacher CurlsResistance610-121 Min3/1/3DeadliftsResistance610-121 Min3/1/3Thursday- Rest DayFriday- Push (Chest/Triceps/Shoulders)ExerciseWorkout Type SetsRepsRestTempoDecline DB PressSuper Set68-101 Min3/1/3Seated DB Arnold PressSuper Set68-101 Min3/1/3Incline DB Hex PressSuper Set610-121 Min3/1/3Barbell Front RaiseSuper Set610-121 Min3/1/3Skull CrushersSuper Set610-121 Min3/1/3EZ Bar Close Grip Bench PressSuper Set610-121 Min3/1/3
Workout GuideWeeks 7-8 - Super Set Push/Pull/LegsSaturday- LegsExerciseWorkout Type SetsRepsRestTempoHack SquatsResistance68-101 Min3/1/3Lying Hamstring CurlsResistance68-101 Min3/1/3Leg Press Calf PressResistance610-121 Min3/1/3Barbell LungesResistance610-121 Min3/1/3Leg ExtResistance610-121 Min3/1/3Front SquatsResistance610-121 Min3/1/3Sunday- Pull (Back/Biceps)ExerciseWorkout Type SetsRepsRestTempoRack PullsResistance68-101 Min3/1/3Wide Grip BB CurlsResistance68-101 Min3/1/3Seated Low RowResistance610-121 Min3/1/3Cable Rope CurlsResistance610-121 Min3/1/3Preacher CurlsResistance610-121 Min3/1/3Wide Grip Pull UpsResistance610-121 Min3/1/3
Workout GuideWeeks 9-10 - 2 A Days - Strength & VolumeIn weeks 9/10 of the guide we switch to a new methodology where by we train amuscle group twice on a certain day, with a strength workout in the morning and avolume workout in the afternoon or evening.During these weeks its imperative that you make sure to carb load between theworkouts or you simply wont have the energy to make it through the doublesession.Monday AM- Quads (Strength)ExerciseWorkout Type SetsRepsRestTempoFront SquatResistance5590 Secs3/2/3Walking Barbell LungesResistance5590 Secs2/1/2Hack SquatResistance5590 Secs2/1/2Leg PressResistance5590 Secs3/1/Monday PM3- Quads (Volume)ExerciseWorkout Type SetsRepsRestTempoBody Weight SquatsResistance4251 MinNALeg ExtensionSuper Set3201 Min2/0/2Bulgarian DB SquatsSuper Set3201 Min2/0/2Wide Barbell SquatsSuper Set3201 Min2/0/2Narrow Barbell SquatsSuper Set3201 Min2/0/2Weighted Box JumpsResistance410-121 MinExplosiveTuesday AM- Back (Strength)ExerciseWorkout Type SetsRepsRestTempoDeadliftsResistance5590 Secs2/1/2Bent Over BB RowResistance5590 Secs2/1/2Weighted Wide Grip ChinsResistance5590 Secs2/1/2Barbell CurlsResistance5590 Secs3/1/3
Workout GuideWeeks 9-10 - 2 A Days - Strength & VolumeTuesday PM- Quads (Strength)ExerciseWorkout Type SetsRepsRestTempoLat Pull DownResistance4251 Min2/0/2Single Arm DB RowSuper Set3201 Min2/0/2Seated High Cable RowSuper Set3201 Min2/0/2Wide Grip Lat Pull DownSuper Set3201 Min2/0/2Close Grip Lat Pull DownSuper Set3201 Min2/0/2Rack PullsResistance410-121 Min2/0/2Wednesday- Rest DayThursday AM- Shoulders (Strength)ExerciseWorkout Type SetsRepsRestTempoSeated Military Press (Behind neck)Resistance5590 Secs2/1/2Standing Alt DB PressResistance5590 Secs2/1/2Barbell ShrugsResistance5590 Secs2/1/2Barbell Front RaisesResistance5590 Secs3/1/3Thursday PM- Shoulders (Volume)ExerciseWorkout Type SetsRepsRestTempoShoulder Press MachineResistance4251 Min2/0/2DB Lateral RaisesSuper Set3201 Min2/0/2DB Front RaisesSuper Set3201 Min2/0/2Rear Delt DB FliesSuper Set3201 Min2/0/2Rear Delt Cable FliesSuper Set3201 Min2/0/2Standing Military PressResistance4201 Min2/0/2
Workout GuideWeeks 9-10 - 2 A Days - Strength & VolumeFriday AM- Hamstrings (Strength)ExerciseWorkout Type SetsRepsRestTempoStiff Leg DeadliftResistance5590 Secs2/1/2DB CleansResistance5590 Secs2/1/2Barbell LungesResistance5590 Secs2/1/2Single Leg Hamstring CurlsResistance5590 Secs3/1/3Friday PM- Shoulders (Volume)ExerciseWorkout Type SetsRepsRestTempoSingle Leg Kettle Bell DeadliftsResistance4251 Min2/0/2Lying DB Leg CurlSuper Set3201 Min2/0/2Walking DB LungesSuper Set3201 Min2/0/2BB Curtsey LungesSuper Set3201 Min2/0/2BB Reverse LungeSuper Set3201 Min2/0/2Stiff Leg DeadliftsResistance4201 Min2/0/2Saturday- Rest Day
Workout GuideWeeks 9-10 - 2 A Days - Strength & VolumeSunday AM- Chest (Strength)ExerciseWorkout Type SetsRepsRestTempoIncline Bench PressResistance5590 Secs2/1/2Decline Bench PressResistance5590 Secs2/1/2Dumbell FliesResistance5590 Secs2/1/2Close Grip Bench PressResistance5590 Secs3/1/3Sunday PM- Chest (Volume)ExerciseWorkout Type SetsRepsRestTempoPress UpsResistance4251 Min2/0/2Incline DB FliesSuper Set3201 Min2/0/2Decline Bench PressSuper Set3201 Min2/0/2Plate PressSuper Set3201 Min2/0/2Underhand DB RaisesSuper Set3201 Min2/0/2Incline Bench PressResistance4201 Min2/0/2
Workout GuideWeeks 11-12 - FST-7 Say Hello To Super SetsIn Weeks 11 & 12 were going to be returning to the FST-7 protocol we covered earlierin the guide if you need to refresh yourself just head back and take a look at weeks 1& 2.But this time there’s a kicker were going to throw in some super sets so prep thepre-workout and the aminos because were going in!Monday- LegsExerciseWorkout TypeSetsRepsRestLying Leg CurlsFST-778-1290 SecsLying Leg CurlsSuper Set3502 MinsWalking LungesSuper Set3502 MinsStiff Legged DeadliftsFST-778-1290 SecsAbductor MachineFST-7712-1590 SecsLeg ExtensionsFST-778-1290 SecsHack Squat (Facing Hack)Super Set4102 MinsHack Squat (Facing Away)Super Set4102 MinsLeg Press (Feet Middle)FST-771290 SecsTuesday- Back, Bis & TrisExerciseWorkout TypeSetsRepsRestStraight Arm Rope Pull DownHold & Squeeze at point of contraction48-1260 SecsOverhand Wide Grip Lat Pull DownsHold & Squeeze at point of contraction415-2060 SecsUnderhand Grip Barbell RowsHold & Squeeze at point of contraction51260 SecsSeated Row (Close Grip)FST-776-890 SecsOverhand Grip Cable RowsFST-778-1090 SecsEZ Cable CurlsSuper Set31260 SecsStraight Bar Push DownsSuper Set31260 SecsOver head Rope ExtensionSuper Set31260 SecsAlternate DB CurlsSuper Set31260 Secs
Workout GuideWeeks 11-12 - FST-7 Say Hello To Super SetsWednesday- Rest DayTuesday - ShouldersExerciseWorkout TypeSetsRepsRestSeated BB Shoulder PressFST-7 Super Set71560 SecsDB Side Lateral RaisesFST-7 Super Set71560 SecsSmith Machine Shoulder PressSuper Set32060 SecsWeight Plate Steering WheelsSuper Set32060 SecsSeated DB FliesSuper Set31560 SecsSeated DB PressSuper Set31560 SecsBent Over Lateral RaisesSuper Set315-2560 SecsReverse Pec DecSuper Set315-2560 SecsFriday- Rest DaySaturday- ShouldersExerciseWorkout TypeSetsRepsRestLeg ExtensionsDrop Set415,15,1560 SecsVertical Leg Press (DEEP)Resistance32060 SecsLeg Press (Feet Close)FST-7 Super Set78-122 MinsLeg Press (Feet High/Wide)FST-7 Super Set78-122 MinsSmith Machine Squats (DEEP)Hold & Squeeze At Top for 3 Secs32090 SecsLying Leg Curls (On Elbows)Drop Set415,15,1560 SecsLying Leg CurlsSuper Set33060 SecsWalking LungesSuper Set330 Steps60 SecsStraight Leg Deadlift (Toes On 5kg Plate)FST-778-1290 SecsBarbell Hip ThrustersResistance31560 Secs
Workout GuideWeeks 11-12 - FST-7 Say Hello To Super SetsSunday - ShouldersExerciseWorkout TypeSetsRepsRestCable Cross OversFST-772060 SecsMachine Chest PressFST-772060 SecsIncline BenchFST-778-1260 SecsClose Grip BenchFST-778-1260 SecsSkull CrushersFST-7 Super Set78-1290 SecsEZ Close Grip BenchFST-7 Super Set78-1290 SecsRope Pull DownsResistance52560 SecsCalves & Abs- To be added in twice a weekExerciseWorkout TypeSetsRepsRestStanding Calf RaisesFST-776-860 SecsSeated Calf RaisesFST-772060 SecsHanging Leg RaisesResistance512-1560 SecsAb Crunch MachineFST-778-1260 SecsAb Wheel Roll OutsResistance512-1560 Secs
Workout GuideWeeks 13-14 - Welcome to 21’sIn Weeks 13/14 we will be implementing a great technique called 21’s it works bydoing 7 partial reps of the lower range of movement of a lift followed by 7 partialreps of the upper range of movement and then onto 7 full reps of the completemovement.Although 7 is a popular number for this exercise it can be done with any rep rangeso feel free to play about if you wish and see what works best for you.Monday- ShouldersExerciseWorkout Type SetsRepsRestTempoStanding Military Press21’s3211 MinSlowRear Delt DB Flies21’s2211 MinSlowDB Front Raises21’s3211 MinSlowBarbell LandMine Press21’s4211 MinSlowRear Delt Cable Flies21’s2211 MinSlowUpright Row21’s3211 MinSlowShoulder Press Machine21’s2211 MinSlowTuesday- LegsExerciseWorkout Type SetsRepsRestTempoDB Goblet Squats21’s5211 MinSlowLeg Curl21’s5211 MinSlowHack Squat21’s Super Set4211 MinSlowReverse BB Lunges21’s Super Set4211 MinSlowBarbell Side Split Squat21’s5211 MinSlowAdductor Machine21’s Super Set3211 MinSlowAbductor Machine21’s Super Set3211 MinSlowCalf Press21’s Super Set5211 MinSlowSeated Calf Raise21’s Super Set5211 MinSlow
Workout GuideWeeks 13-14 - Welcome to 21’sWednesday- Chest, Bi’s & Tri’sExerciseWorkout Type SetsRepsRestTempoIncline Bench Press21’s4211 MinSlowDecline DB Press21’s4211 MinSlowSeated Incline Cable Flies21’s4211 MinSlowWeighted Press Ups21’s3211 MinSlowWeighted Dips21’s3211 MinSlowBarbell Curl21’s Super Set4211 MinSlowClose Grip Bench Press21’s Super Set4211 MinSlowPreacher Curls21’s Super Set5211 MinSlowSkull Crushers21’s Super Set5211 MinSlowThursday- Rest DayFriday- Back & AbsExerciseWorkout Type SetsRepsRestTempoWide Grip Pull UpsWarm Up310-121 MinSlowWide Grip Lat Pull Down21’s4211 MinSlowBB Bent Over Row21’s4211 MinSlowBent Arm BB Pull Overs21’s3211 MinSlowClose Grip Lat Pull Down21’s5211 MinSlowSingle Arm DB Incline Row21’s4211 MinSlowDecline Weighted Crunches21’s4211 MinSlowHanging Leg Raises21’s4211 MinSlowBarbell Ab Rollout21’s3211 MinSlowPlankSuper Set390 Secs1 MinNASide PlankSuper Set390 Secs1 MinNA
Workout GuideWeeks 13-14 - Welcome to 21’sSaturday- LegsExerciseWorkout Type SetsRepsRestTempoFront Squat21’s5211 MinSlowLeg Curl21’s5211 MinSlowLeg Press21’s Super Set4211 MinSlowWalking DB Lunges21’s Super Set4211 MinSlowBarbell Side Split Squat21’s5211 MinSlowAdductor Machine21’s Super Set3211 MinSlowAbductor Machine21’s Super Set3211 MinSlowCalf Press21’s Super Set5211 MinSlowSeated Calf Raise21’s Super Set5211 MinSlowSunday- Shoulders & ChestExerciseWorkout Type SetsRepsRestTempoIncline Bench Press21’s4211 MinSlowStanding Military Press21’s4211 MinSlowSeated Cable Cross Over21’s3211 MinSlowCable Rear Delt Flies21’s3211 MinSlowCable Lateral Raise21’s Super Set3211 MinSlowCable Front Raise21’s Super Set3211 MinSlowMachine Chest Press21’s4211 MinSlowMachine Shoulder Press21’s4211 MinSlow
Workout GuideWeeks 15-16 - Lean Mass V3 GraduationIn the final 2 weeks of the plan were going to combine all the training protocols wehave covered so far into an epic 2 a day split that is gonna beast you till you beast itright back, GOOD LUCK!Monday AM- Legs (Quads)ExerciseWorkout Type SetsRepsRestTempoBack SquatsSuper Set552 Mins2/1/2Single Leg ExtensionSuper Set515-20 Each Leg2 Mins2/0/2Hack Squat (Facing Hack)Super Set552 Mins2/1/2Seated Calf RaiseSuper Set525-302 Mins2/2/2Monday PM- Legs (Quads)ExerciseWorkout Type SetsRepsRestTempoBody Weight SquatsPre Exhaust42590 SecsSlowLeg PressFST-778-1260 Secs2/0/2Leg ExtensionTri Set410-1260 Secs2/1/2Hack SquatTri Set410-1260 Secs2/1/2Bulgarian DB SquatsTri Set410-1260 Secs2/0/2Tuesday AM- ChestExerciseWorkout Type SetsRepsRestTempoIncline Bench PressSuper Set552 Mins2/1/2DB Incline FliesSuper Set515-202 Mins2/0/2Decline Bench PressSuper Set552 Mins2/1/2DB Hex PressSuper Set525-302 Mins2/2/2
Workout GuideWeeks 15-16 - Lean Mass V3 GraduationTuesday PM- Chest (PM)ExerciseWorkout Type SetsRepsRestTempoPress UpsPre Exhaust42590 SecsSlowChest PressFST-778-1260 Secs2/0/2Incline DB PressTri Set410-1260 Secs2/1/2Seated Cable CrossoverTri Set410-1260 Secs2/1/2Weighted DipsTri Set410-1260 Secs2/0/2Wednesday AM- ShouldersExerciseWorkout Type SetsRepsRestTempoMilitary PressSuper Set552 Mins2/1/2Cable Lateral RaiseSuper Set515-202 Mins2/0/2Upright RowSuper Set552 Mins2/1/2BB Front RaiseSuper Set525-302 Mins2/2/2Wednesday PM- ShouldersExerciseWorkout Type SetsRepsRestTempoBB Shoulder Press (Bar Only)Pre Exhaust42590 SecsSlowShoulder PressFST-778-1260 Secs2/0/2DB Front RaiseTri Set410-1260 Secs2/1/2DB Lateral RaiseTri Set410-1260 Secs2/1/2Rear Delt DB FlyesTri Set410-1260 Secs2/0/2Thursday- Rest Day
Workout GuideWeeks 15-16 - Lean Mass V3 GraduationFriday AM- BackExerciseWorkout Type SetsRepsRestTempoDeadliftsSuper Set552 Mins2/1/2Seated Close Grip RowSuper Set515-202 Mins2/0/2Bent Over RowSuper Set552 Mins2/1/2Lat Pull Down (Close Grip)Super Set525-302 Mins2/2/2Friday PM- BackExerciseWorkout Type SetsRepsRestTempoWide Grip Pull UpsPre Exhaust410-1590 SecsSlowSeated Wide Grip RowFST-778-1260 Secs2/0/2Single Arm DB RowTri Set410-1260 Secs2/1/2Straight Arm Rope Pull DownTri Set410-1260 Secs2/1/2BB Rack PullsTri Set410-1260 Secs2/0/2Saturday AM- Legs (Hamstrings)ExerciseWorkout Type SetsRepsRestTempoBarbell LungesSuper Set552 Mins2/1/2Single Leg CurlSuper Set515-20 Each Leg2 Mins2/0/2Straight Leg DeadliftSuper Set552 Mins2/1/2Leg Press (Feet High/Wide)Super Set525-302 Mins2/2/2
Workout GuideWeeks 15-16 - Lean Mass V3 GraduationSaturday PM- Legs (Hamstrings)ExerciseWorkout Type SetsRepsRestTempoBody Weight Walking LungesPre Exhaust42590 SecsSlowLying Leg CurlFST-778-1260 Secs2/0/2DB Walking LungesTri Set410-1260 Secs2/1/2DB Reverse LungesTri Set410-1260 Secs2/1/2DB Curtsey LungesTri Set410-1260 Secs2/0/2Sunday AM- Abs/CalvesExerciseWorkout Type SetsRepsRestTempoHanging Knee RaisesSuper Set510-152 Mins2/1/2Cable Oblique CrunchesSuper Set510 each side2 Mins2/0/2Decline CrunchesSuper Set510-152 Mins2/1/2Reverse CrunchesSuper Set510-152 Mins2/2/2BB Calf RaiseSuper Set510-122 Mins2/1/2Body Weight Calf RaiseSuper Set5252 Mins2/1/2Sunday PM- ArmsExerciseWorkout Type SetsRepsRestTempoClose Grip Pull UpsPre Exhaust410-1590 SecsSlowDipsPre Exhaust410-1590 SecsSlowBarbell CurlsFST 778-1290 Secs2/0/2Skull CrushersFST 778-1290 Secs2/0/2Tricep Cable Rope ExtensionsSuper Set210-1260 Secs2/1/2Bicep Cable Rope CurlsSuper Set210-1260 Secs2/1/2
Workout GuideAbdominal TrainingAs far as I am concerned when it comes to cutting there is no such thing as toomuch cardio its just simply a matter of how much you can take both mentally andphysically try and stick to low impact cardio if you plan on doing it every day or bythe end of the week your joints will really be feeling it.Below are a couple of additional cardio/abs plans that you can add in to your weekwherever you have time to speed up the process. For example I train twice a day butI understand that this isn’t possible for everyone.ExerciseWorkout TypeSetsRepsRestX - Trainer (LISS)L.I.S.S (70% MHR)N/A45 Mins-Hanging Leg RaisesSuperset410-1290 SecsCable CrunchSuperset410-1290 SecsDumbbell Side BendsSuperset410-1290 SecsCable Wood ChoppersSuperset410-1290 SecsAb Crunch MachineDropset3To FailureNoneExerciseWorkout TypeSetsRepsRestRowing MachineTabata820 Secs10 SecsV-SitsCircuit410-1260 SecsBarbell RolloutCircuit410-1260 SecsSide PlankCircuit41 Min60 SecsDecline CrunchCircuit42560 SecsExerciseWorkout TypeSetsRepsRestN/A20 Mins (1Min Intervals)30 SecsRowing Intervals (H.I.T.T) H.I.T.TWeighted Hanging Leg RaisesSuperset4860 SecsCable CrunchSuperset4860 SecsAb Crunch MachineSuperset4860 SecsDumbbell Side BendsSuperset4860 Secs
Workout GuideCardio for HealthI know what you’re thinking cardio is bad for gaining mass and you’re right at least
Weeks 9-10 - 2-a-days - Strength & Volume 20-23 Weeks 11-12 - FST-7 Say Hello To Super Sets 24-26 . 80-90KG Mass Gain Diet 85 90-100KG Mass Gain Diet 86 100-110KG Mass Gain Diet 87 110-120KG Mass Gain Diet 88 Nutritional Guide 89-91 Meal Plans 92-104 Training and Non-training days 93
