Upload
doanthuy
View
216
Download
0
Embed Size (px)
Citation preview
Hello and welcome!
I want to start off by quickly congratulating you for making the decision to take your physique to the next level using the Somanabolic Weight Training 9 week program.(SWT)
You won’t regret it!
I’m very excited for you to hit this fast-track 9 week lean muscle building program because I know what it has done for me in the past and I know what it is about to do for you.
That’s why I’m going to get you started as quickly as I can without filling this program with a bunch of complicated science that will have you on your computer reading instead of in the gym LIFTING!!
I made this a short, straight to the point program that gives you exactly what you want and need without any B.S filler or useless, complicated blabbering.
That’s not my style.
I’m about getting you RESULTS and getting them FAST.
This is the exact 9 week program that I used based on my somatotype to pack on 21 pounds of muscle in just 8 weeks.
By now you should understand what your somatotype is through the information provided in the Somanabolic Muscle Maximizer.
This is very important for you to determine before you move on.
The SWT program is based specifically around your somatotype and the goal of gaining pure lean muscle fast without any fat.
The best bodybuilders and fitness models in the world all recognize the need to train specific ways that favor their genetics. This can be referred to as somato-specific weight training.
WEIG
HT TR
AINI
NG pr
ogra
mby
: kyl
e leo
n
2 www. TheMuscleMaximizer.com
There is not a “one size fits all” approach to training if you are serious about taking your body to the next level.
I’m talking about the level that really gets you noticed.
Any weight training program that doesn’t customize the training based around YOUR somatoype will not maximize your muscle gains because there are so many important variables that are completely ignored.
For example, your somatotype will determine exactly;
• What exercises you should be doing
• How many sets you need to be doing
• How many reps you need to do per set
• How many sets you train to failure
• If you should train past failure
• How much rest time in between sets
The SWT 9 week program takes care of all of that for you along with more advanced techniques used to break through any muscle building plateau.
The SWT program has been developed for intermediate-advanced weight trainers. Beginners can still benefit from this program when you know how to perform all of the basic exercises with proper form. If you are completely new to weight training I do recommend at least 3 months of training with weights and mastering proper form before using this program.
It is important that we cover some topics that are keys to packing on the most muscle humanly possible with the SWT program.
Key 1- Training to failure?Many people misunderstand and have various definitions of what training to failure is. Let me define it so that you are clear:
Training to failure is performing an exercise to the point where you cannot complete another rep using proper form. It is the point where your muscles physiologically fail, NOT when you “think” you can’t complete another rep.
When you are performing a training to failure set, you must perform the set with proper form UNTIL your muscles physically fail you.
In the SWT program training to failure is strategically and specifically based around what’s best for your somatotype. You will be training to failure on these specific sets ONLY.
This will make sure all your muscle fibers have been fully stimulated without overdoing it and without risking overtraining.
3Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
Following this exact program and performing these sets correctly is very important and is vital to gaining muscle. Training to failure on more sets than outlined will have the OPPOSITE effect that you want so DO NOT think you are helping yourself by doing so. Training to failure on less sets that outlined will be shortchanging yourself and result in less muscle growth than you’re capable of.
Long and short of it is to just follow the program and you’ll be all good!!
Key 2- Training Past FailureIn SWT there will be specific times when you will be required to train past failure. For these sets, you WILL require a spotter that knows what he/she is doing. Training past failure is when you have reached failure and now require a spotter to help you complete 1 more repetition. This spotter must be instructed to NEVER allow the movement of the weight to completely stop. A good spotter will make you work extremely hard, but will always give you just enough help to keep the weight moving slowly towards the finishing position.
We do not want you staying “stuck” for any length of time if possible.
Key 3-Growth SetsGrowth sets are the sets MOST responsible for pushing your muscle growth forward from one workout to the next. You have the opportunity to take advantage of growth sets every workout in this 9 week program.
A true growth set requires more work from the muscle being trained than the previous workout.
This is achieved by:
• Lifting more weight in a training to failure or past failure set for the same reps as the previous workout.
• Completing more reps in a training to failure or past failure set with the same weight as the previous workout.
• Doing the same weight and reps in a training to failure or past failure set BUT with a MORE fatigued muscle starting the set than the previous workout.
You have to look at these sets as a wonderful opportunity to improve, progress and stimulate new muscle growth each workout!
SWT 9 week program has identified these sets for you in the form of a light blue highlight (eg 1 x 8-10). It will be up to you what to do with them.
You must be mentally and physically prepared for these sets if you are going to get the most out of them.
You must zone out everything around you.
While preparing for your set, I recommend putting your head down and closing your eyes for a brief second or two. Tell yourself that this is your chance to make this workout a success. This is your chance to grow. Visualize exactly what you’re going to do. Then take a very deep breath in, explode and do it!
4 www. TheMuscleMaximizer.com
Key 4-Rest TimeYour rest time in between sets will be specifically based on your somatotype for the goal of gaining lean muscle without fat. This is very precise and should be followed as closely as possible. You will notice great differences in rest time between certain somatotypes and less differences between others.
Key 5- Free Weights and MachinesYou will also notice that there is no “one size fits all” approach to this topic either. Lately you’ll hear a lot of people demonizing machines but we can strategically utilize both free weights and machines for maximal muscle growth. Your somatotype will determine how to best take advantage of machine work.
Also, you will find we take advantage of machines on pre-fatigued muscles especially in weeks eight and nine to engorge the muscle with as much blood possible which can encourage muscle growth.
Find your somatotype below and follow the SWT nine week program exactly for maximal lean muscle growth.
By now you should know everything you need to know to get started.
Let’s get you going!
5Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
ECTOMORPH WORKOUT PLAN
Note on cardio:You will notice there is no cardio required in your 9 week training program. You WILL gain maximum muscle without any fat by following the SMM and the SWT alone. Do no more than 20 minutes of low intensity cardio 3 times per week if you choose to do cardio. Studies have shown minimal amounts of low intensity cardio can be an active form of recovery because it shuttles more oxygen, nutrients, and blood to the muscles. I definitely notice this to be true following a leg training day but that’s about it. The decision is yours, but if you choose to add low intensity cardio do not overdo it!
Note on abs/core training:Your core training is important, but the concern of this 9 week program is to pack-on as much muscle possible without any fat. Because of this, the SWT’s focus is on your weight training regimen. There is not a required abdominal/core training component in this particular 9 week program. That being said, it is recommended that you train your core 2-3 times per week for 10-15 minutes. The focus of your exercises should be balanced between lower, middle and upper abdomen as well as your obliques.
Your success over the next 9 weeks will be directly related to how closely you follow the program below. You will need to do the outlined exercises, sets and reps in order while following the appropriate rest time to achieve maximum results. Lastly, your growth sets have been identified for you in blue below. Dig deep mentally, physically, and push your body to its limits for these sets knowing you are triggering what’s needed for new muscle growth.
6Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
WEEK 1DAy 1 CHEST AND BICEPSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Barbell Bench Press
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Incline Dumbbell press
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Flat Dumbbell Fly 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
E-Z Barbell Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Dumbbell curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
DAy 2 BACK AND TRICEPSLat Pulldown 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Seated Row 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Lying T-Bar Row 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Skull Crushers 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Tricep Pushdowns
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
DAy 3 LEGSSquats 2 x 10 3 x 10-12 3 mins 1 x 8-10 0 sets 6 sets
Lunges 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Leg Curls 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
DAy 4 SHOULDERSMilitary Dumbbell Press
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Seated Side Lateral Raises
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Standing Dumbbell Front Raise
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Bent-over Reverse Flys (Rear Delts)
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Dumbbell Shrugs 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
7 www. TheMuscleMaximizer.com
WEEK 2DAy 1 CHEST AND BICEPSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Flat Dumbbell Press
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Incline Barbell Press
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Incline Dumbbell Fly
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Preacher Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Hammer Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
DAy 2 BACK AND TRICEPSSeated Row 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Lat Pulldown 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Single Arm Row 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Tricep Pushdowns
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Skull Crushers 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
DAy 3 LEGSSquats 2 x 10 3 x 10-12 3 mins 1 x 8-10 0 sets 6 sets
Leg Press 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Stiff Legged Deadlift
1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Seated Calf Raises 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
DAy 4 SHOULDERSMilitary Barbell Press
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Standing Side Lateral Raises
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Seated Front Raise
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Rear Delt Machine
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Barbell Shrugs 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
8Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
WEEK 3DAy 1 CHEST AND BICEPSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Barbell Bench Press
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Incline Dumbbell Press
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Flat Dumbbell Fly 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Seated Dumbbell Curl
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Barbell Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
DAy 2 BACK AND TRICEPSLat Pulldown 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Seated Row 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Underhand Rows 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Skull Crushers 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Tricep Rope Pushdowns
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
DAy 3 LEGSSquats 2 x 10 3 x 10-12 3 mins 1 x 8-10 0 sets 6 sets
Hack Squat 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Standing Leg Curls
1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Standing Calf Raises
1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
DAy 4 SHOULDERSBent Lateral Raises
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Military Dumbbell Press
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Standing Dumbbell Front Raise
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Bent-over Reverse Flys (Rear Delts)
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Dumbbell Shrugs 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
9 www. TheMuscleMaximizer.com
WEEK 4DAy 1 CHEST AND BICEPSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Barbell Bench Press
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Incline Dumbbell press
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Flat Dumbbell Fly 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
E-Z Barbell Curl 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Dumbbell curl 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
DAy 2 BACK AND TRICEPSLat Pulldown 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Seated Row 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Lying T-Bar Row 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Skull Crushers 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Tricep Pushdowns
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
DAy 3 LEGSSquats 2 x 10 4 x 10-12 3 mins 1 x 8-10 0 sets 7 sets
Lunges 1 x 10 4 x 10-12 2 mins 0 sets 0 sets 5 sets
Leg Curls 1 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 5 sets
Leg Extension 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
DAy 4 SHOULDERSMilitary Dumbbell Press
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Seated Side Lateral Raises
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Standing Dumbbell Front Raise
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts)
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
10Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
WEEK 5DAy 1 CHEST AND BICEPSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Flat Dumbbell Press
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Incline Barbell Press
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Incline Dumbbell Fly
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Preacher Curl 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Hammer Curl 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
DAy 2 BACK AND TRICEPSSeated Row 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Lat Pulldown 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Single Arm Row 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Tricep Pushdowns
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Skull Crushers 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
DAy 3 LEGSSquats 2 x 10 4 x 10-12 3 mins 1 x 8-10 0 sets 7 sets
Leg Press 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Stiff Legged Deadlift
1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Seated Calf Raises 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
DAy 4 SHOULDERSMilitary Barbell Press
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Standing Side Lateral Raises
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Seated Front Raise
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Rear Delt Machine
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Barbell Shrugs 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
11 www. TheMuscleMaximizer.com
WEEK 6DAy 1 CHEST AND BICEPSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Barbell Bench Press
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Incline Dumbbell Press
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Flat Dumbbell Fly 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Seated Dumbbell Curl
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Barbell Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
DAy 2 BACK AND TRICEPSLat Pulldown 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Seated Row 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Underhand Rows 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Skull Crushers 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Tricep Rope Pushdowns
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
DAy 3 LEGSSquats 2 x 10 4 x 10-12 3 mins 1 x 8-10 0 sets 7 sets
Hack Squat 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Standing Leg Curls
1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Standing Calf Raises
1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
DAy 4 SHOULDERSBent Lateral Raises
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Military Dumbbell Press
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Standing Dumbbell Front Raise
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts)
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
12Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
WEEK 7DAy 1 CHEST AND BICEPSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Barbell Bench Press
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Incline Dumbbell press
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Flat Dumbbell Fly 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
E-Z Barbell Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Dumbbell curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
DAy 2 BACK AND TRICEPSLat Pulldown 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Seated Row 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Lying T-Bar Row 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Skull Crushers 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Tricep Pushdowns
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
DAy 3 LEGSSquats 2 x 10 4 x 10-12 3 mins 1 x 8-10 0 sets 7 sets
Lunges 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Leg Curls 1 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 5 sets
Leg Extension 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
DAy 4 SHOULDERSMilitary Dumbbell Press
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Seated Side Lateral Raises
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Standing Dumbbell Front Raise
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts)
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
13 www. TheMuscleMaximizer.com
WEEK 8DAy 1 CHEST AND BICEPSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Flat Dumbbell Press
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Incline Barbell Press
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Pec Deck * 7 x 10 30-45 secs 0 sets 0 sets 7 sets
Hammer Curl 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Preacher Curl * 7 x 10 30-45 secs 0 sets 0 sets 7 sets
DAy 2 BACK AND TRICEPSSeated Row 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Lat Pulldown 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Lying T-bar Row * 7 x 10 30-45 secs 0 sets 0 sets 7 sets
Tricep Pushdowns
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Rope Pushdowns * 7 x 10 30-45 secs 0 sets 0 sets 7 sets
DAy 3 LEGSSquats 2 x 10 4 x 10-12 3 mins 0 sets 0 sets 6 sets
Stiff Legged Deadlift
1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Leg Extension 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Seated Calf Raises 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Leg Press * 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets
DAy 4 SHOULDERSStanding Side Lateral Raises
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Seated Front Raise
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Rear Delt Machine
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Barbell Shrugs 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Machine Shoulder Press
* 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets
* NO WARMUP SET
14Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
WEEK 9DAy 1 CHEST AND BICEPSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Barbell Bench Press
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Incline Dumbbell Press
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Pec Deck * 7 x 10 30-45 secs 0 sets 0 sets 7 sets
Seated Dumbbell Curl
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Straight-bar cable curl
* 7 x 10 30-45 secs 0 sets 0 sets 7 sets
DAy 2 BACK AND TRICEPSLat Pulldown 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Seated Row 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Underhand Rows * 7 x 10 30-45 secs 0 sets 0 sets 7 sets
Skull Crushers 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Tricep Rope Pushdowns
* 7 x 10 30-45 secs 0 sets 0 sets 7 sets
DAy 3 LEGSSquats 2 x 10 4 x 10-12 3 mins 0 sets 0 sets 6 sets
Standing Leg Curls
1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Leg Extension 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Standing Calf Raises
1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Hack Squat * 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets
DAy 4 SHOULDERSBent Lateral Raises
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Standing Dumbbell Front Raise
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Bent-over Reverse Flys (Rear Delts)
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Dumbbell Shrugs 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Machine Shoulder Press
* 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets
* NO WARMUP SET
15 www. TheMuscleMaximizer.com
MESOMORPH WORKOUT PLAN
NoticeThe following program requires you to perform supersets. If you are familiar with supersets by all means continue on, but if you have not heard of them or need a refresher please read the next couple of paragraphs so you have a full understanding.
Supersets
Supersets are essentially two exercises performed back to back that commonly target opposing muscle groups, namely one agonist and one antagonist (also known as push and pull) muscle group. Examples of such muscles are the biceps and triceps, hamstrings and quads, and chest and back.
Note on cardio:You will notice there is no cardio required in your 9 week training program. You WILL gain maximum muscle without any fat by following the SMM and the SWT alone. Do no more than 20 minutes of low intensity cardio 3 times per week if you choose to do cardio. Studies have shown minimal amounts of low intensity cardio can be an active form of recovery because it shuttles more oxygen, nutrients, and blood to the muscles. I definitely notice this to be true following a leg training day but that’s about it. The decision is yours, but if you choose to add low intensity cardio do not overdo it!
Note on abs/core training:Your core training is important, but the concern of this 9 week program is to pack-on as much muscle possible without any fat. Because of this, the SWT’s focus is on your weight training regimen. There is not a required abdominal/core training component in this particular 9 week program. That being said, it is recommended that you train your core 2-3 times per week for 10-15 minutes. The focus of your exercises should be balanced between lower, middle and upper abdomen as well as your obliques.
Your success over the next 9 weeks will be directly related to how closely you follow the program below. You will need to do the outlined exercises, sets and reps in order while following the appropriate rest time to achieve maximum results. Lastly, your growth sets have been identified for you in blue below. Dig deep mentally, physically, and push your body to its limits for these sets knowing you are triggering what’s needed for new muscle growth.
16Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
WEEK 1DAy 1- SHOULDERSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Military Dumbbell Press
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated Side Lateral Raises
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Standing Dumbbell Front Raise
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts)
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
DAy 2- BICEPS AND TRICEPSStanding E-Z Curls
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated Dumbbell Hammer Curls
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
E-Z Bar Preacher Curls
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Overhead Rope Extensions
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Skull Crushers 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Close-Grip Pushdowns
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
DAy 3 LEGSSquats 2 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 6 sets
Lunges 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Leg Curls 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
17 www. TheMuscleMaximizer.com
WEEK 1 (cont)
DAy 4 - CHESTExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Flat Bench Barbell Press
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Incline Dumbbell Press
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Flat Bench Dumbbell Flys
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Incline Dumbbell Flys
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
DAy 5 - BACKLat Pull Down 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated Cable Row
1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Lying T-Bar Row 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Close Grip Pull Down
1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
18Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
WEEK 2DAy 1- SHOULDERSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Military Barbell Press
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Standing Side Lateral Raises
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated Front Raise
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Rear Delt Machine
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Barbell Shrugs 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
DAy 2- BICEPS AND TRICEPSStraight Bar Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Standing Dumbbell Curls
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Reverse Grip E-Z Bar Curls
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Single Arm Rope Pushdowns
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated Overhead Dumbbell Extensions
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Reverse Grip Straight Bar Pushdowns
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
DAy 3 LEGSSquats 2 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 6 sets
Leg Press 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Stiff Legged Deadlift
1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Seated Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
19 www. TheMuscleMaximizer.com
WEEK 2 (cont)
DAy 4 - CHESTExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Flat Bench Dumbbell Press
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Incline Barbell Press
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Incline Dumbbell Press
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Pec Deck 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
DAy 5 - BACKSeated Wide Grip Row
1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Lat Pull Down 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Underhand Rows 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
One-arm Dumbbell Rows
1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
20Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
WEEK 3DAy 1- SHOULDERSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Bent Lateral Raises
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Military Dumbbell Press
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Standing Dumbbell Front Raise
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts)
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
DAy 2- BICEPS AND TRICEPSStanding Dumbbell Hammer Curls
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Standing E-Z Bar Curls
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Dumbbell Preacher Curls (alternating arms)
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Straight Bar Pushdowns
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Skull Crushers 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Close-Grip Pushdowns
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
DAy 3 LEGSSquats 2 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 6 sets
Hack Squat 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Standing Leg Curls
1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Standing Calf Raises
1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
21 www. TheMuscleMaximizer.com
WEEK 3 (cont)
DAy 4 - CHESTExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Flat Bench Barbell Press
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Incline Barbell Press
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Decline Barbell Press
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Standing Cable Flys
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
DAy 5 - BACKLat Pulldown 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated One-arm Cable Rows
1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Wide Grip Pulldown
1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Lying T-Bar Row 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
22Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
WEEK 4DAy 1- SHOULDERSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Military Dumbbell Press
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated Side Lateral Raises
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Standing Dumbbell Front Raise
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts)
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
DAy 2- BICEPS AND TRICEPSStanding E-Z Curls
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated Dumbbell Hammer Curls
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
E-Z Bar Preacher Curls
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Overhead Rope Extensions
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Skull Crushers 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Close-Grip Pushdowns
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
DAy 3 LEGSSquats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Lunges 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Leg Curls 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
23 www. TheMuscleMaximizer.com
WEEK 4 (cont)
DAy 4 - CHESTExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Flat Bench Barbell Press
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Incline Dumbbell Press
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Flat Bench Dumbbell Flys
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Incline Dumbbell Flys
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
DAy 5 - BACKLat Pull Down 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated Cable Row
1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Lying T-Bar Row 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Close Grip Pull Down
1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
24Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
WEEK 5DAy 1- SHOULDERSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Military Barbell Press
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Standing Side Lateral Raises
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated Front Raise
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Rear Delt Machine
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Barbell Shrugs 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
DAy 2- BICEPS AND TRICEPSStraight Bar Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Standing Dumbell Curls
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Reverse Grip E-Z Bar Curls
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Single Arm Rope Pushdowns
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated Overhead Dumbell Extensions
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Reverse Grip Straight Bar Pushdowns
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
DAy 3 LEGSSquats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Leg Press 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Stiff Legged Deadlift
1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Seated Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
25 www. TheMuscleMaximizer.com
WEEK 5 (cont)
DAy 4 - CHESTExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Flat Bench Dumbell Press
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Incline Barbell Press
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Incline Dumbell Press
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Pec Deck 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
DAy 5 - BACKSeated Wide Grip Row
1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Lat Pull Down 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Underhand Rows 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
One-arm Dumbell Rows
1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
26Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
WEEK 6DAy 1- SHOULDERSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Bent Lateral Raises
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Military Dumbbell Press
1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Standing Dumbbell Front Raise
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts)
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
DAy 2- BICEPS AND TRICEPSStanding Dumbbell Hammer Curls
1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Standing E-Z Bar Curls
1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Dumbbell Preacher Curls (alternating arms)
1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Straight Bar Pushdowns
1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Skull Crushers 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Close-Grip Pushdowns
1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
DAy 3 LEGSSquats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Hack Squat 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Standing Leg Curls
1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Standing Calf Raises
1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
27 www. TheMuscleMaximizer.com
WEEK 6 (cont)
DAy 4 - CHESTExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Flat Bench Barbell Press
1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Incline Barbell Press
1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Decline Barbell Press
1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Standing Cable Flys
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
DAy 5 - BACKLat Pulldown 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Seated One-arm Cable Rows
1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Wide Grip Pulldown
1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Lying T-Bar Row 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
28Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
WEEK 7DAy 1- SHOULDERSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Military Dumbbell Press
1 x 10 2 x 6-8 1 min 1 x 8-10 1 x 8-10 5 sets
Seated Side Lateral Raises
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Standing Dumbbell Front Raise
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts)
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
DAy 2- BICEPS AND TRICEPSStanding E-Z Curls
1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Seated Dumbbell Hammer Curls
1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
E-Z Bar Preacher Curls
1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Overhead Rope Extensions
1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Skull Crushers 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Close-Grip Pushdowns
1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
DAy 3 LEGSSquats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Lunges 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Leg Curls 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
29 www. TheMuscleMaximizer.com
WEEK 7 (cont)
DAy 4 - CHESTExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Flat Bench Barbell Press
1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Incline Dumbbell Press
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Flat Bench Dumbbell Flys
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Incline Dumbbell Flys
1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
DAy 5 - BACKLat Pull Down 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Seated Cable Row
1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Lying T-Bar Row 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Close Grip Pull Down
1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
30Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
WEEK 8DAy 1- SHOULDERSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Standing Side Lateral Raises
1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Seated Front Raise
1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Rear Delt Machine
1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Machine Shoulder Press
No warmup
7 x 8-10 30-45 secs 0 sets 0 sets 7 sets
DAy 2- BICEPS AND TRICEPSStraight Bar Curls 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Standing Dumbbell Curls
1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Preacher Curl Machine
No warmup
7 x 8-10 30-45sec 0 sets 0 sets 7 sets
Single Arm Rope Pushdowns
1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Seated Overhead Dumbbell Extensions
1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Close Grip Pushdowns
No warmup
7 x 8-10 30-45sec 0 sets 0 sets 7 sets
DAy 3 LEGSSquats 2 x 10 4 x 10-12 2 mins 0 sets 0 sets 6 sets
Stiff Legged Deadlift
1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Leg Extension 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Seated Calf Raises 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Leg Press No warmup
7 x 10-12 30-45 secs 0 sets 0 sets 7 sets
31 www. TheMuscleMaximizer.com
WEEK 8 (cont)
DAy 4 - CHESTExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Flat Bench Dumbbell Press
1 x 10 5 x 8-10 1 min 0 sets 0 sets 6 sets
Incline Barbell Press
1 x 10 5 x 8-10 1 min 0 sets 0 sets 6 sets
Pec Deck No warmup
7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
DAy 5 - BACKSeated Wide Grip Row
1 x 8-10 5 x 8-10 1 min 0 sets 0 sets 6 sets
Lat Pull Down 1 x 8-10 5 x 8-10 1 min 0 sets 0 sets 6 sets
Underhand Rows No Warmup
7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
32Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
WEEK 9DAy 1- SHOULDERSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Bent Lateral Raises
1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts)
1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Dumbbell Shrugs 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Machine Shoulder Press
No warmup
7 x 8-10 30-45 secs 0 sets 0 sets 7 sets
DAy 2- BICEPS AND TRICEPSStanding Dumbbell Hammer Curls
1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Standing E-Z Bar Curls
1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Straight Bar Pushdowns
1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Skull Crushers 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Superset Below
Straight Bar Machine Curls
No warmup
7 x 8-10 30-45sec 0 sets 0 sets 7 sets
Overhead Rope Extensions
No warmup
7 x 8-10 30-45sec 0 sets 0 sets 7 sets
DAy 3 LEGSSquats 2 x 10 4 x 10-12 2 mins 0 sets 0 sets 6 sets
Standing Leg Curls
1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Leg Extension 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Standing Calf Raises
1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Hack Squat No warmup
7 x 10-12 30-45 secs 0 sets 0 sets 7 sets
33 www. TheMuscleMaximizer.com
WEEK 9 (cont)
DAy 4 - CHESTExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Flat Bench Barbell Press
1 x 10 5 x 8-10 1 min 0 sets 0 sets 6 sets
Incline Barbell Press
1 x 10 5 x 8-10 1 min 0 sets 0 sets 6 sets
Standing Cable Flys
No warmup
7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
DAy 5 - BACKLat Pulldown 1 x 8-10 5 x 8-10 1 min 1 x 8-10 0 sets 6 sets
Seated Cable Rows
1 x 8-10 5 x 8-10 1 min 1 x 8-10 0 sets 6 sets
Lying T-Bar Row No Warmup
7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
34Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
MESO-ENDOMORPH WORKOUT PLAN
NoticeThe following program requires you to perform supersets. If you are familiar with supersets by all means continue on, but if you have not heard of them or need a refresher please read the next couple of paragraphs so you have a full understanding.
Supersets
Supersets are essentially two exercises performed back to back that commonly target opposing muscle groups, namely one agonist and one antagonist (also known as push and pull) muscle group. Examples of such muscles are the biceps and triceps, hamstrings and quads, and chest and back.
They are also different from normal sets as you don’t rest between exercises, whereas you would normally take anywhere from 30 seconds to 2 minutes depending on your somatotype.
Note on cardio:As you know by now, Meso-Endomorph somatotypes generally carry higher body fat percentages due to a slower metabolism. Although it is a great somatotype for gaining strength, you really have to be cognoscente of the potential to add unwanted weight in unsightly areas such as the lower abdomen, face and neck. Sticking to the Somanabolic Muscle Maximizer will definitely serve as a great benefit but it is HIGHLY recommended that you have a solid cardiovascular plan along with your Weight Training Program.
My studies show that Meso-Endomorphs must commit to 3 sessions per week at 25-30 minutes of low intensity cardio to ensure that no unwanted body fat is being added. Low intensity cardio is much more beneficial for fat loss than high intensity
Note on abs/core training:Your core training is important, but the concern of this 9 week program is to pack-on as much muscle possible without any fat. Because of this, the SWT’s focus is on your weight training regimen. There is not a required abdominal/core training component in this particular 9 week program. That being said, it is recommended that you train your core 2-3 times per week for 10-15 minutes. The focus of your exercises should be balanced between lower, middle and upper abdomen as well as your obliques.
35 www. TheMuscleMaximizer.com
Week 1-3Week 1 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1)
Week 2 2 Push Days,3 Pull Days (Day 2, 3, 4, 1, 2)
Week 3 3 Push Days, 2 Pull Days (Day 3, 4, 1, 2, 3)
DAy 1 - PUSHExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Superset #1
Barbell Bench Press
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Tricep pushdown 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Superset #2
Military Shoulder Press
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Leg Press 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Superset #3
Squats 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Calf Raises 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
DAy 2 - PULLSuperset #1
Lat Pulldown 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Dumbbell bicep curl
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Superset #2
Seated Row 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Hamstring Curls 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Superset #3
Stiff Legged Deadlifts
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Shoulder Shrugs (dumbbell)
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
36Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
Week 1-3 (cont)
Week 1 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1)
Week 2 2 Push Days,3 Pull Days (Day 2, 3, 4, 1, 2)
Week 3 3 Push Days, 2 Pull Days (Day 3, 4, 1, 2, 3)
DAy 3 - PUSHExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Superset #1
Barbell Incline Bench Press
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Tricep rope extension
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Superset #2
Rear Delt Dumbbell Fly
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Leg Press 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Superset #3
Pec Deck 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Skull Crushers 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
DAy 4 - PULLSuperset #1
Lat Pulldown 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
E-Z Bar Bicep Curl 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Superset #2
One Armed Dumbbell Rows
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Hamstring Curls 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Superset #3
Stiff Legged Deadlifts
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Preacher Curls 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
37 www. TheMuscleMaximizer.com
Week 4-6Week 4 2 Push Days, 3 Pull Days (Day 4, 1, 2, 3, 4)
Week 5 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1)
Week 6 2 Push Days, 3 Pull Days (Day 2, 3, 4, 1, 2)
DAy 1 - PUSHExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Superset #1
Dumbbell Bench Press
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Tricep pushdown 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #2
Lateral Shoulder Raises
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Leg Press 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #3
Squats 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Calf Raises 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
DAy 2 - PULLSuperset #1
Close Grip Lat Pulldown
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Seated Dumbbell Curl
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #2
Wide Grip Seated Row
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Hamstring Curls 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #3
Stiff Legged Deadlifts
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Shoulder Shrugs (Barbell)
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
38Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
Week 4-6 (cont)
Week 4 2 Push Days, 3 Pull Days (Day 4, 1, 2, 3, 4)
Week 5 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1)
Week 6 2 Push Days, 3 Pull Days (Day 2, 3, 4, 1, 2)
DAy 3 - PUSHExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Superset #1
Dumbbell Incline Bench Press
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Overhead Rope Extension
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #2
Rear Delt Dumbbell Fly
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Leg Press 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #3
Cable Crossover Fly
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Front Delt Raises 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
DAy 4 - PULLSuperset #1
Lat Pulldown 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
E-Z Bar Bicep Curl 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #2
Underhand Rows 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Hamstring Curls 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #3
Stiff Legged Deadlifts
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Preacher Curls 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
39 www. TheMuscleMaximizer.com
Week 7-9Week 7 3 Push Days, 2 Pull Days (Day 3, 4, 1, 2, 3)
Week 8 2 Push Days,3 Pull Days (Day 4, 1, 2, 3, 4)
Week 9 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1)
DAy 1 - PUSHExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Superset #1
Barbell Bench Press
1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Tricep pushdown 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Superset #2
Military Shoulder Press
1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Leg Press 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #3
Squats 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Calf Raises 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
DAy 2 - PULLSuperset #1
Lat Pulldown 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Dumbbell bicep curl
1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Superset #2
Seated Row 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Hamstring Curls 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #3
Stiff Legged Deadlifts
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Shoulder Shrugs (dumbbell)
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
40Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
Week 7-9 (cont)
Week 7 3 Push Days, 2 Pull Days (Day 3, 4, 1, 2, 3)
Week 8 2 Push Days,3 Pull Days (Day 4, 1, 2, 3, 4)
Week 9 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1)
DAy 3 - PUSHExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Superset #1
Barbell Incline Bench Press
1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Tricep rope extension
1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Superset #2
Rear Delt Dumbbell Fly
1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Leg Press 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #3
Pec Deck 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Skull Crushers 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
DAy 4 - PULLSuperset #1
Lat Pulldown 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
E-Z Bar Bicep Curl 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Superset #2
One Armed Dumbbell Rows
1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Hamstring Curls 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #3
Stiff Legged Deadlifts
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Preacher Curls 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
41 www. TheMuscleMaximizer.com
ECTO-MESOMORPH WORKOUT PLAN
Note on cardio:You will notice there is no cardio required in your 9 week training program. You WILL gain maximum muscle without any fat by following the SMM and the SWT alone. Do no more than 20 minutes of low intensity cardio 3 times per week if you choose to do cardio. Studies have shown minimal amounts of low intensity cardio can be an active form of recovery because it shuttles more oxygen, nutrients, and blood to the muscles. I definitely notice this to be true following a leg training day but that’s about it. The decision is yours, but if you choose to add low intensity cardio do not overdo it! My studies show that Meso-Endomorphs must commit to 3 sessions per week at 25-30 minutes of low intensity cardio to ensure that no unwanted body fat is being added. Low intensity cardio is much more beneficial for fat loss than high intensity
Note on abs/core training:Your core training is important, but the concern of this 9 week program is to pack-on as much muscle possible without any fat. Because of this, the SWT’s focus is on your weight training regimen. There is not a required abdominal/core training component in this particular 9 week program. That being said, it is recommended that you train your core 2-3 times per week for 10-15 minutes. The focus of your exercises should be balanced between lower, middle and upper abdomen as well as your obliques.
Your success over the next 9 weeks will be directly related to how closely you follow the program below. You will need to do the outlined exercises, sets and reps in order while following the appropriate rest time to achieve maximum results. Lastly, your growth sets have been identified for you in blue below. Dig deep mentally, physically, and push your body to its limits for these sets knowing you are triggering what’s needed for new muscle growth.
42Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
WEEK 1DAy 1 CHEST AND BICEPSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Barbell Bench Press
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Incline Dumbbell press
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Flat Dumbbell Fly 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
E-Z Barbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Dumbbell curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
DAy 2 BACK AND TRICEPSLat Pulldown 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Seated Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Lying T-Bar Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Tricep Pushdowns
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
DAy 3 LEGSSquats 2 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 6 sets
Lunges 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
DAy 4 SHOULDERSMilitary Dumbbell Press
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Seated Side Lateral Raises
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Standing Dumbbell Front Raise
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Bent-over Reverse Flys (Rear Delts)
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
43 www. TheMuscleMaximizer.com
WEEK 2DAy 1 CHEST AND BICEPSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Flat Dumbbell Press
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Incline Barbell Press
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Incline Dumbbell Fly
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Preacher Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Hammer Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
DAy 2 BACK AND TRICEPSSeated Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Lat Pulldown 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Single Arm Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Tricep Pushdowns
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
DAy 3 LEGSSquats 2 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 6 sets
Leg Press 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Stiff Legged Deadlift
1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Seated Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
DAy 4 SHOULDERSMilitary Barbell Press
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Standing Side Lateral Raises
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Seated Front Raise
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Rear Delt Machine
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Barbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
44Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
WEEK 3DAy 1 CHEST AND BICEPSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Barbell Bench Press
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Incline Dumbbell Press
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Flat Dumbbell Fly 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Seated Dumbbell Curl
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Barbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
DAy 2 BACK AND TRICEPSLat Pulldown 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Seated Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Underhand Rows 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Tricep Rope Pushdowns
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
DAy 3 LEGSSquats 2 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 6 sets
Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Standing Leg Curls
1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Standing Calf Raises
1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
DAy 4 SHOULDERSBent Lateral Raises
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Military Dumbbell Press
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Standing Dumbbell Front Raise
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Bent-over Reverse Flys (Rear Delts)
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
45 www. TheMuscleMaximizer.com
WEEK 4DAy 1 CHEST AND BICEPSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Barbell Bench Press
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Incline Dumbbell press
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Flat Dumbbell Fly 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
E-Z Barbell Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Dumbbell curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
DAy 2 BACK AND TRICEPSLat Pulldown 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Seated Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Lying T-Bar Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Skull Crushers 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Tricep Pushdowns
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
DAy 3 LEGSSquats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Lunges 1 x 10 4 x 10-12 90 sec 0 sets 0 sets 5 sets
Leg Curls 1 x 10 3 x 10-12 90 sec 1 x 8-10 0 sets 5 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
DAy 4 SHOULDERSMilitary Dumbbell Press
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Seated Side Lateral Raises
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Standing Dumbbell Front Raise
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts)
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
46Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
WEEK 5DAy 1 CHEST AND BICEPSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Flat Dumbbell Press
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Incline Barbell Press
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Incline Dumbbell Fly
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Preacher Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Hammer Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
DAy 2 BACK AND TRICEPSSeated Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Lat Pulldown 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Single Arm Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Tricep Pushdowns
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Skull Crushers 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
DAy 3 LEGSSquats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Leg Press 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Stiff Legged Deadlift
1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Seated Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
DAy 4 SHOULDERSMilitary Barbell Press
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Standing Side Lateral Raises
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Seated Front Raise
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Rear Delt Machine
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Barbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
47 www. TheMuscleMaximizer.com
WEEK 6DAy 1 CHEST AND BICEPSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Barbell Bench Press
1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
Incline Dumbbell Press
1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
Flat Dumbbell Fly 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
Seated Dumbbell Curl
1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
Barbell Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
DAy 2 BACK AND TRICEPSLat Pulldown 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
Seated Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
Underhand Rows 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
Skull Crushers 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
Tricep Rope Pushdowns
1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
DAy 3 LEGSSquats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets
Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets 0 sets
Standing Leg Curls
1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets
Standing Calf Raises
1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets
DAy 4 SHOULDERSBent Lateral Raises
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets
Military Dumbbell Press
1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10
Standing Dumbbell Front Raise
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets
Bent-over Reverse Flys (Rear Delts)
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets
Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets
48Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
WEEK 7DAy 1 CHEST AND BICEPSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Barbell Bench Press
1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Incline Dumbbell press
1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Flat Dumbbell Fly 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
E-Z Barbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Dumbbell curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
DAy 2 BACK AND TRICEPSLat Pulldown 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Seated Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Lying T-Bar Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Tricep Pushdowns
1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
DAy 3 LEGSSquats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Lunges 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Curls 1 x 10 3 x 10-12 90 sec 1 x 8-10 0 sets 5 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
DAy 4 SHOULDERSMilitary Dumbbell Press
1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Seated Side Lateral Raises
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Standing Dumbbell Front Raise
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts)
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
49 www. TheMuscleMaximizer.com
WEEK 8DAy 1 CHEST AND BICEPSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Flat Dumbbell Press
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Incline Barbell Press
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Pec Deck No warmup
7 x 10 30-45 secs 0 sets 0 sets 7 sets
Hammer Curl 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Preacher Curl No warmup
7 x 10 30-45 secs 0 sets 0 sets 7 sets
DAy 2 BACK AND TRICEPSSeated Row 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Lat Pulldown 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Lying T-bar Row No warmup
7 x 10 30-45 secs 0 sets 0 sets 7 sets
Tricep Pushdowns
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Rope Pushdowns No warmup
7 x 10 30-45 secs 0 sets 0 sets 7 sets
DAy 3 LEGSSquats 2 x 10 4 x 10-12 2 mins 0 sets 0 sets 6 sets
Stiff Legged Deadlift
1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Extension 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Seated Calf Raises 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Press No warmup
7 x 10-12 30-45 secs 0 sets 0 sets 7 sets
DAy 4 SHOULDERSStanding Side Lateral Raises
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Seated Front Raise
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Rear Delt Machine
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Barbell Shrugs 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Machine Shoulder Press
No warmup
7 x 8-10 30-45 secs 0 sets 0 sets 7 sets
50Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
WEEK 9DAy 1 CHEST AND BICEPSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Barbell Bench Press
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Incline Dumbbell Press
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Pec Deck No warmup
7 x 10 30-45 secs 0 sets 0 sets 7 sets
Seated Dumbbell Curl
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Straight-bar cable curl
No warmup
7 x 10 30-45 secs 0 sets 0 sets 7 sets
DAy 2 BACK AND TRICEPSLat Pulldown 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Seated Row 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Underhand Rows No warmup
7 x 10 30-45 secs 0 sets 0 sets 7 sets
Skull Crushers 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Tricep Rope Pushdowns
No warmup
7 x 10 30-45 secs 0 sets 0 sets 7 sets
DAy 3 LEGSSquats 2 x 10 4 x 10-12 3 mins 0 sets 0 sets 6 sets
Standing Leg Curls
1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Extension 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Standing Calf Raises
1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Hack Squat No warmup
7 x 10-12 30-45 secs 0 sets 0 sets 7 sets
DAy 4 SHOULDERSBent Lateral Raises
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Standing Dumbbell Front Raise
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Bent-over Reverse Flys (Rear Delts)
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Machine Shoulder Press
No warmup
7 x 8-10 30-45 secs 0 sets 0 sets 7 sets
51 www. TheMuscleMaximizer.com
MESO-ECTOMORPH WORKOUT PLAN
Note on cardio:You will notice there is no cardio required in your 9 week training program. You WILL gain maximum muscle without any fat by following the SMM and the SWT alone. Do no more than 20 minutes of low intensity cardio 3 times per week if you choose to do cardio. Studies have shown minimal amounts of low intensity cardio can be an active form of recovery because it shuttles more oxygen, nutrients, and blood to the muscles. I definitely notice this to be true following a leg training day but that’s about it. The decision is yours, but if you choose to add low intensity cardio do not overdo it!
Note on abs/core training:Your core training is important, but the concern of this 9 week program is to pack-on as much muscle possible without any fat. Because of this, the SWT’s focus is on your weight training regimen. There is not a required abdominal/core training component in this particular 9 week program. That being said, it is recommended that you train your core 2-3 times per week for 10-15 minutes. The focus of your exercises should be balanced between lower, middle and upper abdomen as well as your obliques.
Your success over the next 9 weeks will be directly related to how closely you follow the program below. You will need to do the outlined exercises, sets and reps in order while following the appropriate rest time to achieve maximum results. Lastly, your growth sets have been identified for you in blue below. Dig deep mentally, physically, and push your body to its limits for these sets knowing you are triggering what’s needed for new muscle growth.
52Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.Copyright © 2011 – Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
WEEK 1DAy 1- SHOULDERSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Military Dumbbell Press
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Seated Side Lateral Raises
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Standing Dumbbell Front Raise
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts)
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
DAy 2- BICEPS AND TRICEPSStanding E-Z Curls
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Seated Dumbbell Hammer Curls
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
E-Z Bar Preacher Curls
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Overhead Rope Extensions
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Skull Crushers 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Close-Grip Pushdowns
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
DAy 3 LEGSSquats 2 x 10 3 x 10-12 2 mins 1 x 6-8 0 sets 6 sets
Lunges 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
53 www. TheMuscleMaximizer.com
WEEK 1 (cont)
DAy 4 - CHESTExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Flat Bench Barbell Press
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Incline Dumbbell Press
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Flat Bench Dumbbell Flys
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Incline Dumbbell Flys
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
DAy 5 - BACKLat Pull Down 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Seated Cable Row
1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Lying T-Bar Row 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Close Grip Pull Down
1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
54Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
WEEK 2DAy 1- SHOULDERSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Military Barbell Press
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Standing Side Lateral Raises
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Seated Front Raise
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Rear Delt Machine
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Barbell Shrugs 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
DAy 2- BICEPS AND TRICEPSStraight Bar Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Standing Dumbbell Curls
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Reverse Grip E-Z Bar Curls
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Single Arm Rope Pushdowns
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Seated Overhead Dumbbell Extensions
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Reverse Grip Straight Bar Pushdowns
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
DAy 3 LEGSSquats 2 x 10 3 x 10-12 2 mins 1 x 6-8 0 sets 6 sets
Leg Press 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Stiff Legged Deadlift
1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Seated Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
55 www. TheMuscleMaximizer.com
WEEK 2 (cont)
DAy 4 - CHESTExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Flat Bench Dumbbell Press
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Incline Barbell Press
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Incline Dumbbell Press
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Pec Deck 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
DAy 5 - BACKSeated Wide Grip Row
1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Lat Pull Down 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Underhand Rows 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
One-arm Dumbbell Rows
1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
56Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
WEEK 3DAy 1- SHOULDERSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Bent Lateral Raises
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Military Dumbbell Press
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Standing Dumbbell Front Raise
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts)
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
DAy 2- BICEPS AND TRICEPSStanding Dumbbell Hammer Curls
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Standing E-Z Bar Curls
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Dumbbell Preacher Curls (alternating arms)
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Straight Bar Pushdowns
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Skull Crushers 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Close-Grip Pushdowns
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
DAy 3 LEGSSquats 2 x 10 3 x 10-12 2 mins 1 x 6-8 0 sets 6 sets
Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Standing Leg Curls
1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Standing Calf Raises
1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
57 www. TheMuscleMaximizer.com
WEEK 3 (cont)
DAy 4 - CHESTExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Flat Bench Barbell Press
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Incline Barbell Press
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Decline Barbell Press
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Standing Cable Flys
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
DAy 5 - BACKLat Pulldown 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Seated One-arm Cable Rows
1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Wide Grip Pulldown
1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Lying T-Bar Row 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
58Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
WEEK 4DAy 1- SHOULDERSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Military Dumbbell Press
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Seated Side Lateral Raises
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Standing Dumbbell Front Raise
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts)
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
DAy 2- BICEPS AND TRICEPSStanding E-Z Curls
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Seated Dumbbell Hammer Curls
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
E-Z Bar Preacher Curls
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Overhead Rope Extensions
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Skull Crushers 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Close-Grip Pushdowns
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
DAy 3 LEGSSquats 2 x 10 4 x 10-12 2 mins 1 x 6-8 0 sets 7 sets
Lunges 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
59 www. TheMuscleMaximizer.com
WEEK 4 (cont)
DAy 4 - CHESTExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Flat Bench Barbell Press
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Incline Dumbbell Press
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Flat Bench Dumbbell Flys
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Incline Dumbbell Flys
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
DAy 5 - BACKLat Pull Down 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Seated Cable Row
1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Lying T-Bar Row 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Close Grip Pull Down
1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
60Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
WEEK 5DAy 1- SHOULDERSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Military Barbell Press
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Standing Side Lateral Raises
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Seated Front Raise
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Rear Delt Machine
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Barbell Shrugs 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
DAy 2- BICEPS AND TRICEPSStraight Bar Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Standing Dumbbell Curls
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Reverse Grip E-Z Bar Curls
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Single Arm Rope Pushdowns
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Seated Overhead Dumbbell Extensions
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Reverse Grip Straight Bar Pushdowns
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
DAy 3 LEGSSquats 2 x 10 4 x 10-12 2 mins 1 x 6-8 0 sets 7 sets
Leg Press 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Stiff Legged Deadlift
1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Seated Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
61 www. TheMuscleMaximizer.com
WEEK 5 (cont)
DAy 4 - CHESTExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Flat Bench Dumbbell Press
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Incline Barbell Press
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Incline Dumbbell Press
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Pec Deck 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
DAy 5 - BACKSeated Wide Grip Row
1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Lat Pull Down 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Underhand Rows 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
One-arm Dumbbell Rows
1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
62Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
WEEK 6DAy 1- SHOULDERSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Bent Lateral Raises
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Military Dumbbell Press
1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Standing Dumbbell Front Raise
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts)
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
DAy 2- BICEPS AND TRICEPSStanding Dumbbell Hammer Curls
1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Standing E-Z Bar Curls
1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Dumbbell Preacher Curls (alternating arms)
1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Straight Bar Pushdowns
1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Skull Crushers 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Close-Grip Pushdowns
1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
DAy 3 LEGSSquats 2 x 10 4 x 10-12 2 mins 1 x 6-8 0 sets 7 sets
Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Standing Leg Curls
1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Standing Calf Raises
1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
63 www. TheMuscleMaximizer.com
WEEK 6 (cont)
DAy 4 - CHESTExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Flat Bench Barbell Press
1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Incline Barbell Press
1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Decline Barbell Press
1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Standing Cable Flys
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
DAy 5 - BACKLat Pulldown 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Seated One-arm Cable Rows
1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Wide Grip Pulldown
1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Lying T-Bar Row 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
64Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
WEEK 7DAy 1- SHOULDERSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Military Dumbbell Press
1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Seated Side Lateral Raises
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Standing Dumbbell Front Raise
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts)
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
DAy 2- BICEPS AND TRICEPSStanding E-Z Curls
1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Seated Dumbbell Hammer Curls
1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
E-Z Bar Preacher Curls
1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Overhead Rope Extensions
1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Skull Crushers 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Close-Grip Pushdowns
1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
DAy 3 LEGSSquats 2 x 10 4 x 10-12 2 mins 1 x 6-8 0 sets 7 sets
Lunges 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
65 www. TheMuscleMaximizer.com
WEEK 7 (cont)
DAy 4 - CHESTExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Flat Bench Barbell Press
1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Incline Dumbbell Press
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Flat Bench Dumbbell Flys
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Incline Dumbbell Flys
1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
DAy 5 - BACKLat Pull Down 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Seated Cable Row
1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Lying T-Bar Row 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Close Grip Pull Down
1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
66Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
WEEK 8DAy 1- SHOULDERSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Standing Side Lateral Raises
1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Seated Front Raise
1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Rear Delt Machine
1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Machine Shoulder Press
No warmup
7 x 8-10 30-45 secs 0 sets 0 sets 7 sets
DAy 2- BICEPS AND TRICEPSStraight Bar Curls 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Standing Dumbbell Curls
1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Preacher Curl Machine
No warmup
7 x 8-10 30-45sec 0 sets 0 sets 7 sets
Single Arm Rope Pushdowns
1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Seated Overhead Dumbbell Extensions
1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Close Grip Pushdowns
No warmup
7 x 8-10 30-45sec 0 sets 0 sets 7 sets
DAy 3 LEGSSquats 2 x 10 4 x 10-12 2 mins 0 sets 0 sets 6 sets
Stiff Legged Deadlift
1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Extension 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Seated Calf Raises 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Press No warmup
7 x 10-12 30-45 secs 0 sets 0 sets 7 sets
67 www. TheMuscleMaximizer.com
WEEK 8 (cont)
DAy 4 - CHESTExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Flat Bench Dumbbell Press
1 x 10 5 x 6-8 90 sec 0 sets 0 sets 6 sets
Incline Barbell Press
1 x 10 5 x 6-8 90 sec 0 sets 0 sets 6 sets
Pec Deck No warmup
7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
DAy 5 - BACKSeated Wide Grip Row
1 x 8-10 5 x 6-8 90 sec 0 sets 0 sets 6 sets
Lat Pull Down 1 x 8-10 5 x 6-8 90 sec 0 sets 0 sets 6 sets
Underhand Rows No Warmup
7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
68Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.
WEEK 9DAy 1- SHOULDERSExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Bent Lateral Raises
1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts)
1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Dumbbell Shrugs 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Machine Shoulder Press
No warmup
7 x 8-10 30-45 secs 0 sets 0 sets 7 sets
DAy 2- BICEPS AND TRICEPSStanding Dumbbell Hammer Curls
1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Standing E-Z Bar Curls
1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Straight Bar Pushdowns
1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Skull Crushers 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Superset Below
Straight Bar Machine Curls
No warmup
7 x 8-10 30-45sec 0 sets 0 sets 7 sets
Overhead Rope Extensions
No warmup
7 x 8-10 30-45sec 0 sets 0 sets 7 sets
DAy 3 LEGSSquats 2 x 10 4 x 10-12 2 mins 0 sets 0 sets 6 sets
Standing Leg Curls
1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Extension 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Standing Calf Raises
1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Hack Squat No warmup
7 x 10-12 30-45 secs 0 sets 0 sets 7 sets
69 www. TheMuscleMaximizer.com
WEEK 9 (cont)
DAy 4 - CHESTExercise Warm up
x repsWorking
Sets x Reps
RestBetween
Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Flat Bench Barbell Press
1 x 10 5 x 6-8 90 sec 0 sets 0 sets 6 sets
Incline Barbell Press
1 x 10 5 x 6-8 90 sec 0 sets 0 sets 6 sets
Standing Cable Flys
No warmup
7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
DAy 5 - BACKLat Pulldown 1 x 8-10 5 x 6-8 90 sec 0 sets 0 sets 6 sets
Seated Cable Rows
1 x 8-10 5 x 6-8 90 sec 0 sets 0 sets 6 sets
Lying T-Bar Row No Warmup
7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
NOTICEKyle Leon, Muscle Meals inc and its owners, agents, affiliates and employees will not be held responsible or liable for any injury sustained while lifting or moving weights at your home, gym or elsewhere. Always consult with your physician before beginning any weight-training program. If you experience any strain or pain while training, stop and immediately consult your family doctor
All Rights Reserved Copyright © 2011 – Kyle Leon and http://www.themusclemaximizer.com. All rights are reserved. You may not distribute this report in any way. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review.
Disclaimer These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Consult with a physician if you are taking any prescription medications, and/or over-thecounter drugs.
70Copyright © 2011 – Kyle Leon & TheMuscleMaximizer.com. All rights are reserved.www.