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PHASE: 1

GUIDE

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FOOD LIST

MEATS:

• Chicken•Mackerel• Salmon• Tuna• LeanBeef• Jerky• Turkey• LunchMeatHam• LunchMeatRoastBeef• Eggs

VEgETAbLES:

• Asparagus• BambooShoots• BeanSprouts• BeetGreens• BokChoyGreens• Broccoli• Cabbage• Cauliflower• Celery• Chards• Chicory• CollardGreens• Cucumber• Endive• Escarole• Garlic

CARbOHYDRATES:

• BrownRice• SweetPotato• Quinoa•Oatmeal•WholeWheatBread• EzekielBread•WholeWheatSpaghetti• Yams• Barley• RyeBread• PumpernickelBread

FATS:

• Avocado• Almonds• Cashews•OliveOil•WholeOrganicButter•Walnuts• KidneyBeans• BlackBeans• BrazilNuts

FRUITS:

• Apples• Strawberries• Papaya• Pears• FreshPrunes•Orange•Grapefruit• Kiwi• Peaches

COnDIMEnTS + SEASOnIngS:

• SpicyMustard• HotSauce• CrushedRedPepper•Mrs.DashOriginalBlend•Mrs.DashFiestaLime•Mrs.DashExtraSpicy•Mrs.DashTomatoBasilGarlic•Mrs.DashLemonPepper

• Kale• Kohlrabi• Lettuces•Mushrooms•MustardGreens• Parsley• Radishes• SaladGreens• Sauerkraut• SpinachStringBeans• SummerSquashes• TurnipGreens•Watercress• YellowSquash• ZucchiniSquash




PHASE 1: WEEKS 1–4

EX. TIME: 10:00am

Mid-Morning

SUPPLEMEnT:

COMBAT POWDER®:2scoops*Takewith8-12oz.ofwater& 2oz.ofheavywhippingcream.

FOOD:

NoFood

EX. TIME: 7:00am

WakeUp

SUPPLEMEnT:

RE-CON®:1/2scoop*Takewith8-12oz.ofwater.

ARMOR-C™:6capsules*Takewith8-12oz.ofwater.

FOOD:

• 3wholeeggs• 1/4cupoatmeal• 1cupoffruit

EX. TIME: 1:00pm

Lunch

SUPPLEMEnT:

NoSupplement

FOOD:

Choose From Food List:Meat: 8oz.Carbohydrate:1/2cup

Ex: 8oz.oftunaandmediumsweetpotato


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EX. TIME: 7:00pm

Dinner

SUPPLEMEnT:

NoSupplement

FOOD:

Choose From Food List:Meat: 8oz.Carbohydrate: 2cupsVegetables:2cups

Ex: 8oz.oftuna,mediumsweetpotato,2cupsofbroccoli

EX. TIME: 4:00pm

Mid-Evening

SUPPLEMEnT:


FOOD:

NoFood

EX. TIME: 10:00pm

Pre-Sleep

SUPPLEMEnT:


Z-CORE PM™:1capsule

FOOD:

NoFood






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SUPPLEMEnTS: PRE-WORKOUT

ASSAULT™1scoopwith8-12oz.ofwater20-30minutesbeforeworkout.

SUPPLEMEnTS: POST-WORKOUT

RE-CON®1/2scoopwith8-12oz.ofwaterimmediatelyafterworkout.

BCAA 3:1:2™6capsuleswith8-12oz.ofwaterimmediatelyafterworkout.

CREATINE3scoopswith8-12oz.ofwaterimmediatelyafterworkout.

MOnDAY: CHEST + BACK

*Asupersetisaback-to-backgroupingofyoursets,alternating,withnorestin-between.

EXERCISE SET/REPS TRAInIng TIP

SuperSet

WideGripPull-Ups 5xfailure

FlatBench 5x12

SuperSet

InclineDumbbells 5x12

SeatedRow 5x12

SuperSet

WideGripPull-Ups 5xfailure

ChestFly 5x12

SingleDumbellPull-OverAcrossBench 6x12

TUESDAY: LEGS + ABS



SuperSet

Squats 5x12

LegPress 5x12

SuperSet

StiffLegDeadLift 5x12

HamstringCurl 5x12

SuperSet

BarbellLunges 5x12

WeightedCalfRaises 5x12

AbWheel 50


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WEDnESDAY: ARMS



SuperSet

ArnoldCheatCurls—StraightBar 6x8

InclineFrenchPress 6x8

SuperSet

InclineAlternatingDumbbellCurls 5x6,5-secondtwist,then4more

StraightBarPush-Downs 5x20,20x1/4rep

SuperSet

BenchDips 5xfailure

PreacherCurlMachine 5x30

THURSDAY: SHOULDERS + ABS



SuperSet

MilitaryPress—Bar 5x12

UprightRows 5x12

SuperSet

LateralRaises 5x12

FullFrontals 5x12

AbWheel 1x100

FRIDAY + SATURDAY + SUnDAY: REST + RECOVER

* InPhase1,youwilltake3fulldaysoffandfocusonrecovery.Growthoccurswhenyouarenotinthegym.

RECOVERY:• 1/2scoopofRE-CON®with8-12oz.ofwateruponwakingup• TakeARMOR-V™withbreakfast•1/2scoopofRE-CON®with8-12oz.ofwateratlunch• BCAA3:1:2™andZ-COREPM™priortobed

*ThiswillhelpyoumaintainyourintensityintrainingonMonday.







PHASE: 2

GUIDE




PHASE 2: WEEKS 5-8

EX. TIME: 10:00am

Mid-Morning

SUPPLEMEnT:


FOOD:

2oz.ofnutsofchoiceand1cupoffruit

EX. TIME: 7:00am

WakeUp

SUPPLEMEnT:


ARMOR-V™:6capsules*Takewith8-12oz.ofwater.

FOOD:

Choose One of the Following:Option 1) 3wholeeggs,1/4cupoatmeal

and1cupoffruitOption 2) 2eggwhites,1cupoffruit,

1/4cupofyogurtOption 3) 2stripsoforganicturkeybacon,

1cupoffruit,1/4cupofyogurt

EX. TIME: 1:00pm

Lunch

SUPPLEMEnT:

NoSupplement

FOOD:

Choose From Food List:Meat: 10oz.Carbohydrate:1/2cup

Ex: 10oz.oftunaandmediumsweetpotato













EX. TIME: 7:00pm

Dinner

SUPPLEMEnT:

NoSupplement

FOOD:



EX. TIME: 4:00pm

Mid-Evening

SUPPLEMEnT:


FOOD:

1cupoffruit

EX. TIME: 10:00pm

Pre-Sleep

SUPPLEMEnT:



FOOD:

1cupoffruit

PHASE 2: WEEKS 5-8


















UnderGripPull-ups 4xfailure

InclineBenchPress 12,10,8,6

SeatedRow 12,10,8,8,8

FlatBench 5x5

WideGripPulldowns 15,12,10

Chestflywith4countstretchatbottom 5x5

TUESDAY: LEGS


Squats 20,15,12,10,8

LegPress 20,15,12,10,8

LegExtension 25,20,15,10

HamstringCurl 20,15,10,5x5

CalfRaises 25,20,25,20

PHASE 2: WEEKS 5-8














WEDnESDAY: ARMS



SuperSet

LarryScott—PreacherCurlsCircuit 5x5full,then5x5halfreps Dumbbellsfirstset,straightbarsecondset,reversecurlthirdset

Dumbbells 5full,then5halfreps

StraightBar 5full,then5halfreps

ReverseCurls 5full,then5halfreps

BicpeCurlMachine 30



MilitaryPress—Bar 15,12,10

MilitaryPressDumbbells 12,10,8

LateralRaises 20,15,12,10

FullFrontals 5x5

BarbellShrug 5x5 5countatthetopandbottom

Abs 100

FRIDAY + SATURDAY + SUnDAY: REST + RECOVER + CARDIO

* InPhase2,youwilltake3fulldaysofffromliftingandfocusonrecoveryandcardio.

CARDIO:20-30minutesofcardio,applytowhateverequipmentisavailable(ex.stairstepper,jumprope,treadmill,etc.).Alternate1minuteintensethen1minutesteady.

RECOVERY:• 1/2scoopofRE-CON®with8-12oz.ofwateruponwakingup• TakeARMOR-V™withbreakfast•1/2scoopofRE-CON®with8-12oz.ofwateratlunch• BCAA3:1:2™andZ-COREPM™priortobed


PHASE 2: WEEKS 5-8







PHASE: 3

GUIDE




PHASE 3: WEEKS 9-12

EX. TIME: 10:00am

Mid-Morning

SUPPLEMEnT:


FOOD:

1cupofcottagecheeseand1cupoffruit

EX. TIME: 7:00am

WakeUp

SUPPLEMEnT:



FOOD:

Choose One of the Following:Option 1) 4wholeeggsand2slices

oforganicturkeybaconOption 2) 2wholeeggs,2slicesoforganic

turkeybaconand1cupoffruitOption 3) 2wholeeggsand1cupofcarbs

EX. TIME: 1:00pm

Lunch

SUPPLEMEnT:

NoSupplement

FOOD:

Choose From Food List:Meat: 10oz.Carbohydrate: 2cups

Ex: 10oz.oftunaand2cupsofbroccoli











EX. TIME: 7:00pm

Dinner

SUPPLEMEnT:

NoSupplement

FOOD:



EX. TIME: 4:00pm

Mid-Evening

SUPPLEMEnT:


FOOD:

NoFood

EX. TIME: 10:00pm

Pre-Sleep

SUPPLEMEnT:



FOOD:

1cupoffruit

PHASE 3: WEEKS 9-12

















*Atri-setisaback-to-back-to-backgroupingofyoursets,alternating,withnorestin-between.Doingall3exercisesoncethroughisaset.


tri-Set

DumbbellPress 4x12

InclineDumbbellPress 4x12

DumbbellFly 4x12

tri-Set

FlayBench 4x12

CableCrossover 4x15

InclineDumbbellFly 4x12

tri-Set

Pull-Ups 4x15

DumbbellPull-Overs 4x15

SeatedRows 4x15

tri-Set

Pull-Downs 4x15

T-BarRow 4x15

StiffArmCableCrossover 4x15

TUESDAY: LEGS



tri-Set

Squats 3x15

LegPress 3x15

LegExtension 3x15

tri-Set

StiffLegDeadlift 3x15

HamstringCurls 3x15

WalkingLunges 3minutes

PHASE 3: WEEKS 9-12














WEDnESDAY: ARMS



tri-Set

PreacherCurls 4x15

ForeheadCurls 4x15

HammerCurls 4x15

tri-Set

3-WaySkullCrushers 3x20tonose,3x20toforehead,3x20tobehindhead

CloseGripPreacherCurls 30

StraightBarPush-Downs 3x30




ArnoldPress 4x20

tri-Set

DumbbellMilitaryPress 4x20

LateralRaises 4x20

FrontRaises 4x20

Shrugs 20 2countatthetopandbottom

AbWheel 100

FRIDAY + SATURDAY + SUnDAY: REST + RECOVER + CARDIO

* InPhase3,youwilltake3fulldaysofffromliftingandfocusonrecoveryandcardio.

CARDIO:20-30minutesofcardio,applytowhateverequipmentisavailable(ex.stairstepper,jumprope,treadmill,etc.).Alternate1minuteintenseand1minutesteady.

RECOVERY:• 1/2scoopofRE-CON®with8-12oz.ofwateruponwakingup• TakeARMOR-V™withbreakfast•1/2scoopofRE-CON®with8-12oz.ofwateratlunch• BCAA3:1:2™andZ-COREPM™priortobe


PHASE 3: WEEKS 9-12







PHASE: 4

GUIDE




PHASE 4: WEEKS 13-16

EX. TIME: 10:00am

Mid-Morning

SUPPLEMEnT:

No Supplement

FOOD:

1cupof1%cottagecheese

EX. TIME: 7:00am

Breakfast

SUPPLEMEnT:


FOOD:

• 5Eggwhites• 1/2cupofcarbs• 1/2cupoffruit

EX. TIME: 6:30am

WakeUp

SUPPLEMEnT:

BCAA 3:1:2™:6-8capsules*Takewith8-12oz.ofwater.

SHRED MATRIX™:2-3capsules*Takewith8-12oz.ofwater.

FOOD:

NoFood






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EX. TIME: 4:00pm

Mid-Evening

SUPPLEMEnT:

NoSupplement

FOOD:

Fat: 1cup

EX. TIME: 12:30pm

30MinutesBeforeLunch

SUPPLEMEnT:

SHRED MATRIX®:2-3capsules*Takewith8-12oz.ofwater.

FOOD:

NoFood


EX. TIME: 1:00pm

Lunch

SUPPLEMEnT:

ARMOR-V™:3capsules*Takewith8-12oz.ofwater

FOOD:

Meat: 8oz.Vegetables: 2cups

*CookinOliveOil









EX. TIME: 7:00pm

Dinner

SUPPLEMEnT:

NoSupplement

FOOD:

Meat: 8oz.Vegetables:2cups

*CookinOliveOil

EX. TIME: 10:00pm

30-45MinutesBeforeBed

SUPPLEMEnT:

COMBAT POWDER®:2scoops*Takewith8-12oz.ofwater


RE-CON®:1/2Scoop*Takewith8-12oz.ofwater

FOOD:

NoFood

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 don’t stay away from carbohydrates completely. Trust in the plan and your body will adjust within the first couple weekends.












PHASE 4 IS DIFFEREnT THAn ALL OTHER PHASES: YOu Get tO piCK ONE OF THE TWO eXerCiSeS LiSteD FOr eACH DAY.





MOnDAY: CHEST + BACK (WORKOUT #1)

*Asupersetisaback-to-backgroupingofyoursets,alternating,withnorestin-between.Doingasetofeachexerciseoncethroughisaset.


SuperSet

Wide-GripChin-Ups 5x15

FlatBench 5x12 Slow,usea3countdownandup

SuperSet

Under-GripChin-Ups 5x12

InclineBarbellPress 5x12 Slow,usea3countdownandup

tri-Set

ChestFly 4x15

Dips 4x12

Alternate on of the following:• DumbbellPull-Over• CableCrossover• HammerStrengthMachine

3-5x15

Abs, chose one of the following:•WeightedCrunch• AbWheel• KneelingAbCrunch

100

MOnDAY: CHEST + BACK (WORKOUT #2)



SuperSet

BenchPress 5x12

T-BarRows 5x12

SuperSet

InclineBarbellPress 5x12

Under-GripWeightedChin-Ups 5x12

SuperSet

DumbbellPull-Over 5x12

CableCrossover 5x20

Abs, choose one of the following:•WeightedCrunch• AbWheel• KneelingAbCrunch

100














TUESDAY: ARMS (WORKOUT #1)



SuperSet

StraightBarCurls 5x15

BenchDips 5x12

SuperSet

InclineCurls 5x8,5counttwistthen4more

BenchDips 5x30

SuperSet

PreacherCurls 5x12

TricepPush-Down 5x20

ForearmCurls 3x20


100

TUESDAY: ARMS (WORKOUT #2)

*ArmGauntlet:setup7-8armexercisesanddo15repsforbicepsand20repsfortricepsfor5sets.


ArM GAuNtLet

TricepPush-Down 20

TricepBandPress-Down 20

StraightBarCurls 15

PreacherCurl 15

SkullCrusher 20

BenchDips 20-30

InclineDumbbellCurls 8,twist5count,thendo4more


100






WEDnESDAY: LEGS (WORKOUT #1)


Squat 12x12

LegExtensions 10x12

HamstringCurls 10x10 Heavyaspossible

SeatedCalfMachine 28method,2-3sets

StandingCalfMachine 28method,2-3sets


100




HeavyDeepSquats 8x8

LegPress 4x20

SuperSet

LegExtensions 4x15

HamstringCurl 4x15

SuperSet




100






THURSDAY: CHEST + BACK (WORKOUT #1)



SuperSet

Wide-GripChin-Ups 5x15

FlatBench 5x12 Slow,usea3countdownandup

SuperSet

Under-GripChin-Ups 5x12

InclineBarbellPress 5x12 Slow,usea3countdownandup

tri-Set

ChestFly 4x15

Dips 4x12

Alternate on of the following:• DumbbellPull-Over• CableCrossover• HammerStrengthMachine

3-5x15


100

THURSDAY: CHEST + BACK (WORKOUT #2)



SuperSet

BenchPress 5x12

T-BarRows 5x12

SuperSet

InclineBarbellPress 5x12

Under-GripWeightedChin-Ups 5x12

SuperSet

DumbbellPull-Over 5x12

CableCrossover 5x20


100






FRIDAY: ARMS (WORKOUT #1)



SuperSet

StraightBarCurls 5x15

BenchDips 5x12

SuperSet

InclineCurls 5x8,5counttwistthen4more

BenchDips 5x30

SuperSet

PreacherCurls 5x12

TricepPush-Down 5x20

ForearmCurls 3x20


100

FRIDAY: ARMS (WORKOUT #2)

*ArmGauntlet:setup7-8armexercisesanddo15repsforbicepsand20repsfortricepsfor5sets.


ArM GAuNtLet

TricepPush-Down 20

TricepBandPress-Down 20

StraightBarCurls 15

PreacherCurl 15

SkullCrusher 20

BenchDips 20-30

InclineDumbbellCurls 8,twist5count,thendo4more


100






SATURDAY: LEGS (WORKOUT #1)


Squat 12x12

LegExtensions 10x12

HamstringCurls 10x10 Heavyaspossible




100

SATURDAY: LEGS (WORKOUT #2)



HeavyDeepSquats 8x8

LegPress 4x20

SuperSet

LegExtension 4x15

HamstringCurl 4x15

SuperSet

SeatedCalfMachine 5x15

StandingCalfMachine 5x15


100

SUnDAY: REST + RECOVER

*Usethisdaytorestandrecoverfromtheweek’sworkouts.



PHASE: 5

GUIDE





EX. TIME: 10:00am

Mid-Morning

SUPPLEMEnT:


FOOD:

NoFood

EX. TIME: 7:00am

WakeUp

SUPPLEMEnT:



FOOD:

•3wholeeggs•1/4cupofoatmeal•1cupoffruit

EX. TIME: 1:00pm

Lunch

SUPPLEMEnT:

NoSupplement

FOOD:

Choose From Food List:Meat: 8oz.Carbohydrate: 1/2cups

Ex: 8oz.oftunaandamediumsweetpotato











EX. TIME: 7:00pm

Dinner

SUPPLEMEnT:

NoSupplement

FOOD:



EX. TIME: 4:00pm

Mid-Evening

SUPPLEMEnT:


FOOD:

NoFood

EX. TIME: 10:00pm

Pre-Sleep

SUPPLEMEnT:



FOOD:

NoFood











PHASE 5

Thisphaseisdesignedtoputonsomequalitymassbyreturningtothebasicsofbodybuildingwithbarbellandcompoundfull-rangemovements.Theseworkoutstakeitbacktothebluecollarroutinesthathavebeenperformedforyearsintinybasementandgaragegyms,butwithourownlittletwistincorporatedattheendtoincreasebloodflowandpump.Begineachexercisebycompletingafewwarm-upsetsuntilarrivingatasolidweightsuitablefor5setsof5heavyrepetitions.Makesurethattheweightischallengingenoughthatitisdifficulttoobtainthegoalof5repsoneachset.Afterthefifthheavyset,decreasetheweightandperformthe28methodonthesamecoremovement.Thismixoftraditionalheavyweightandhighvolumewillfreakoutthenervoussystemandincreasebloodflowtothemuscleleadingtoanabsolutelysickpump.

WHAT’S THE 28 METHOD?

Sevenfullreps,sevenextremelyslowreps,sevenrepsatthetophalfofthemovement,andthensevenfinalrepsatthebottomhalfofthemovement,givingyou28totalreps.

MOnDAY: CHEST (WORKOUT #1)


InclineBarbellBenchpress 5x5,1x28method

FlatBenchPress 5x5,1x28method

FlatDumbbellFlycompletewith4countstretch 5x5,1x28method

Push-Ups 1setof100

MOnDAY: TRICEPS



SuperSet

InclineBenchBodyweightSkulls 5x15

BenchDips 5x20

MOnDAY: ABS



SuperSet

AbWheels 4x25

KneelingCableCrunches 4x25

WeightedCrunches 4x25





TUESDAY: BACK (WORKOUT #2)


T-barorBentOverRows 5x5,1x28method

Pull-UpsWideWeighted 5x8

Pull-Down 1x28method

SeatedRows 5x5,1x28method

TUESDAY: BICEPS


ArnoldChestCurls 5x5

BarbellCurls 1x28method

DaveDraperCoreheadCurls 5x5

BarbellCurls 1x28method

TUESDAY: ABS



SuperSet

HangingKnee-Ups 5x15

ToestoBar 5x15


PHASE 5









Squats 5x5deep,1x28easysquat(notmethod)

DeadLifts 5x5,1x28backextensions

LegExtensions 5x5,1x28method

LegCurls 5x58,.1x28method

CalfRaises(Weighted) 1x30,1x20,1x10,1x5

WEDnESDAY: ARnOLD ABS


DeclineSit-Ups 4x25-50

HangingKnee-Ups 3x25-50


StickTwists 3x50


PHASE 5







THURSDAY: SHOULDERS (WORKOUT #4)


MilitaryPressBarbell 5x5,1x28

Shrugs 5x5,1setof28method

RearDeltFlys 5x8-12reps,1setof28method

LateralRaises 5x5,1setof28method

FrontRaises 5x5,1setof28method

FullLateralRaises 1x100

THURSDAY: ABS


WeightedCrunches 4x25


PHASE 5







FRIDAY: CARDIO


JumpRope 2minutes

DoubleUnders 50reps

JumpRope 2minutes

DoubleUnders 40reps

JumpRope 2minutes

DoubleUnders 30reps

JumpRope 2minutes

DoubleUnders 20reps

FRIDAY: ABS


DeclineSitups 4x25-50

HangingKnee-Ups 3x25-50


StickTwists 3x50

SATURDAY + SUnDAY: REST + RECOVERY

Usethesedaystorestandrecoverfromtheweek’sworkouts.

PHASE 5





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