-
Week$1&3$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)$$$ $$
$$
Day$1$&$Push$$$ $$ $$ $$ $$ $$
$$ $$ $$
Rest$$$ $$ $$
$$ $$
Working$ Between$$$
Beyond$$$
$$
Warm$up$ Sets$x$ Super&$ Failure$ Failure$Total$
Exercise$ x$reps$ Reps$ Sets$ Sets$ (sets)$Sets$
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$2$&$Pull$
$$ $$ $$ $$ $$ $$
$$ $$
Working$ Rest$$$
Beyond$$$
$$
Warm$up$ Sets$x$ Between$ Failure$ Failure$Total$
Exercise$ x$reps$ Reps$ Sets$ Sets$ (sets)$Sets$
Superset$#1$$$ $$ $$ $$ $$ $$
Lat$Pulldown$ 1$x$10&12$ 4$x$10&12$ 45$sec$ 0$sets$
0$sets$ 5$
JOHN ROBERT SAM JUAN
JOHN ROBERT SAM JUAN
JOHN ROBERT SAM JUAN
JOHN ROBERT SAM JUAN
JOHN ROBERT SAM JUAN
JOHN ROBERT SAM JUAN
JOHN ROBERT SAM JUAN
JOHN ROBERT SAM JUAN
JOHN ROBERT SAM JUAN
-
sets$
Dumbell$bicep$curl$ 1$x$10&12$ 4$x$10&12$ 45$sec$
0$sets$ 0$sets$5$
sets$Superset$#2$
$$ $$ $$ $$ $$ $$
Seated$Row$ 1$x$10&12$ 4$x$10&12$ 45$sec$ 0$sets$
0$sets$5$
sets$
Hamstring$Curls$ 1$x$10&12$ 4$x$10&12$ 45$sec$ 0$sets$
0$sets$5$
sets$Superset$#3$
$$ $$ $$ $$ $$ $$
Stiff$Legged$Deadlifts$ 1$x$10&12$ 4$x$10&12$ 45$sec$
0$sets$ 0$sets$5$
sets$
Shoulder$Shrugs$(dumbell)$ 1$x$10&12$ 4$x$10&12$ 45$sec$
0$sets$ 0$sets$5$
sets$ Somanabolic Muscle Maximizer www.themusclemaximizer.com
2010.
$$
All rights reserved. $$
Somanabolic$Weight$Training$Day$3$&$Push$$$ $$
Working$ Rest$$$
Beyond$$$
$$
Warm$up$ Sets$x$ Between$ Failure$ Failure$Total$
Exercise$ x$reps$ Reps$ Sets$ Sets$ (sets)$Sets$
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$Delt$Dumbell$Fly$ 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$4$&$Pull$
$$ $$ $$ $$ $$ $$
$$ $$
Working$ Rest$$$
Beyond$$$
$$
Warm$up$ Sets$x$ Between$ Failure$ Failure$Total$
Exercise$ x$reps$ Reps$ Sets$ Sets$ (sets)$Sets$
Superset$#1$$$ $$ $$ $$ $$ $$
Lat$Pulldown$ 1$x$10&12$ 4$x$10&12$ 45$sec$ 0$sets$
0$sets$5$
sets$
E&Z$Bar$Bicep$Curl$ 1$x$10&12$ 4$x$10&12$ 45$sec$
0$sets$ 0$sets$5$
sets$Superset$#2$
$$ $$ $$ $$ $$ $$
One$Armed$Dumbell$Rows$ 1$x$10&12$ 4$x$10&12$ 45$sec$
0$sets$ 0$sets$5$
sets$
Hamstring$Curls$ 1$x$10&12$ 4$x$10&12$ 45$sec$ 0$sets$
0$sets$5$
sets$Superset$#3$
$$ $$ $$ $$ $$ $$
Stiff$Legged$Deadlifts$ 1$x$10&12$ 4$x$10&12$ 45$sec$
0$sets$ 0$sets$5$
sets$
Preacher$Curls$ 1$x$10&12$ 4$x$10&12$ 45$sec$ 0$sets$
0$sets$5$
sets$ Somanabolic Muscle Maximizer www.themusclemaximizer.com
2010.
$$
All rights reserved. $$
Somanabolic$Weight$Training$Week$4&6$Week$4$2$Push$Days,$3$Pull$Days$
(Day$4,$1,$2,$3,$4)$
$$ $$ $$
-
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$1$&$Push$$$ $$ $$ $$ $$ $$
$$ $$ $$
Rest$$$ $$ $$
$$ $$
Working$ Between$$$
Beyond$$$
$$
Warm$up$ Sets$x$ Super&$ Failure$ Failure$Total$
Exercise$ x$reps$ Reps$ Sets$ Sets$ (sets)$Sets$
Superset$#1$$$ $$ $$ $$ $$ $$
Dumbell$Bench$Press$ 1$x$10&12$ 5$x$10&12$ 45$sec$
0$sets$ 0$sets$6$
sets$
Tricep$pushdown$ 1$x$10&12$ 5$x$10&12$ 45$sec$ 0$sets$
0$sets$6$
sets$Superset$#2$
$$ $$ $$ $$ $$ $$
Lateral$Shoulder$Raises$ 1$x$10&12$ 5$x$10&12$ 45$sec$
0$sets$ 0$sets$6$
sets$
Leg$Press$ 1$x$10&12$ 5$x$10&12$ 45$sec$ 0$sets$
0$sets$6$
sets$Superset$#3$
$$ $$ $$ $$ $$ $$
Squats$ 1$x$10&12$ 5$x$10&12$ 45$sec$ 0$sets$
0$sets$6$
sets$
Calf$Raises$ 1$x$10&12$ 5$x$10&12$ 45$sec$ 0$sets$
0$sets$6$
sets$Day$2$&$Pull$
$$ $$ $$ $$ $$ $$
$$ $$
Working$ Rest$$$
Beyond$$$
$$
Warm$up$ Sets$x$ Between$ Failure$ Failure$Total$
Exercise$ x$reps$ Reps$ Sets$ Sets$ (sets)$Sets$
Superset$#1$$$ $$ $$ $$ $$ $$
Close$Grip$Lat$$$ $$ $$ $$ $$ $$
Pulldown$ 1$x$10&12$ 5$x$10&12$ 45$sec$ 0$sets$
0$sets$6$
sets$
-
Seated$Dumbell$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$ Somanabolic Muscle Maximizer
$$ $$ $$
www.themusclemaximizer.com 2010.
$$ $$ $$ $$ $$ $$
All rights reserved. $$ $$ $$ $$ $$ $$
Somanabolic$Weight$Training$Day$3$&$Push$$$ $$
Working$ Rest$$$
Beyond$$$
$$
Warm$up$ Sets$x$ Between$ Failure$ Failure$Total$
Exercise$ x$reps$ Reps$ Sets$ Sets$ (sets)$Sets$
Superset$#1$$$ $$ $$ $$ $$ $$
Dumbell$Incline$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$Delt$Dumbell$Fly$ 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$4$&$Pull$$$ $$
Working$ Rest$$$
Beyond$$$
$$
Warm$up$ Sets$x$ Between$ Failure$ Failure$Total$
Exercise$ x$reps$ Reps$ Sets$ Sets$ (sets)$Sets$
Superset$#1$$$ $$ $$ $$ $$ $$
Lat$Pulldown$ 1$x$10&12$ 5$x$10&12$ 45$sec$ 0$sets$
0$sets$6$
sets$
E&Z$Bar$Bicep$Curl$ 1$x$10&12$ 5$x$10&12$ 45$sec$
0$sets$ 0$sets$6$
sets$Superset$#2$
$$ $$ $$ $$ $$ $$
Underhand$Rows$ 1$x$10&12$ 5$x$10&12$ 45$sec$ 0$sets$
0$sets$6$
sets$
Hamstring$Curls$ 1$x$10&12$ 5$x$10&12$ 45$sec$ 0$sets$
0$sets$6$
sets$Superset$#3$
$$ $$ $$ $$ $$ $$
Stiff$Legged$Deadlifts$ 1$x$10&12$ 5$x$10&12$ 45$sec$
0$sets$ 0$sets$6$
sets$
Preacher$Curls$ 1$x$10&12$ 5$x$10&12$ 45$sec$ 0$sets$
0$sets$6$
sets$ Somanabolic Muscle Maximizer www.themusclemaximizer.com
2010.
$$
All rights reserved. $$
Somanabolic$Weight$Training$Week$7&9$Week$7$3$Push$Days,$2$Pull$Days$
(Day$3,$4,$1,$2,$3)$
$$ $$ $$ $$
Week$8$2$Push$Days,$3$Pull$Days$ (Day$4,$1,$2,$3,$4)$$$ $$ $$
$$
-
Week$9$3$Push$Days,$2$Pull$Days$ (Day$1,$2,$3,$4,$1)$$$ $$ $$
$$
Day$1$&$Push$$$ $$ $$ $$ $$ $$ $$
$$ $$ $$
Rest$$$ $$ $$ $$
$$ $$
Working$ Between$$$ $$
Beyond$$$
$$
Warm$up$ Sets$x$ Super&$ Failure$ Failure$Total$
Exercise$ x$reps$ Reps$ Sets$ Sets$ (sets)$Sets$
Superset$#1$$$ $$ $$ $$ $$ $$ $$
$$ $$ $$ $$ $$ $$ $$
Barbell$Bench$Press$ 1$x$10&12$ 4$x$10&12$
45$sec$1$x$10&12$
$$
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$
$$ $$ $$ $$ $$ $$ $$
Squats$ 1$x$10&12$ 5$x$10&12$ 45$sec$ 0$sets$
0$sets$6$
sets$
Calf$Raises$ 1$x$10&12$ 5$x$10&12$ 45$sec$ 0$sets$
0$sets$6$
sets$Day$2$&$Pull$
$$ $$ $$ $$ $$ $$ $$
$$ $$
Working$ Rest$$$ $$
Beyond$$$
$$
Warm$up$ Sets$x$ Between$ Failure$ Failure$Total$
Exercise$ x$reps$ Reps$ Sets$ Sets$ (sets)$Sets$
Superset$#1$$$ $$ $$ $$ $$ $$ $$
$$ $$ $$ $$ $$ $$ $$
Lat$Pulldown$ 1$x$10&12$ 4$x$10&12$
45$sec$1$x$10&12$
$$
0$sets$6$
sets$$$ $$ $$ $$ $$ $$ $$
Dumbell$bicep$curl$ 1$x$10&12$ 4$x$10&12$ 45$sec$
1$x$10&$$
0$sets$6$
sets$
-
12$Superset$#2$
$$ $$ $$ $$ $$ $$ $$$$ $$ $$ $$ $$ $$ $$
Seated$Row$ 1$x$10&12$ 4$x$10&12$
45$sec$1$x$10&12$
$$
0$sets$6$
sets$
Hamstring$Curls$ 1$x$10&12$ 5$x$10&12$ 45$sec$ 0$sets$
0$sets$6$
sets$Superset$#3$
$$ $$ $$ $$ $$ $$ $$
Stiff$Legged$Deadlifts$ 1$x$10&12$ 5$x$10&12$ 45$sec$
0$sets$ 0$sets$6$
sets$
Shoulder$Shrugs$(dumbell)$ 1$x$10&12$ 5$x$10&12$ 45$sec$
0$sets$ 0$sets$6$
sets$ Somanabolic Muscle Maximizer
$$ $$ $$
www.themusclemaximizer.com 2010.
$$ $$ $$ $$ $$ $$ $$
All rights reserved. $$ $$ $$ $$ $$ $$ $$
Somanabolic$Weight$Training$Day$3$&$Push$$$ $$
Working$ Rest$$$ $$
Beyond$$$
$$
Warm$up$ Sets$x$ Between$ Failure$ Failure$Total$
Exercise$ x$reps$ Reps$ Sets$ Sets$ (sets)$Sets$
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$10&12$
$$
0$sets$6$
sets$Superset$#2$
$$ $$ $$ $$ $$ $$ $$$$ $$ $$ $$ $$ $$ $$
Rear$Delt$Dumbell$Fly$ 1$x$10&12$ 4$x$10&12$
45$sec$1$x$10&12$
$$
0$sets$6$
sets$
Leg$Press$ 1$x$10&12$ 5$x$10&12$ 45$sec$ 0$sets$
0$sets$6$
sets$Superset$#3$
$$ $$ $$ $$ $$ $$ $$
-
Pec$Deck$ 1$x$10&12$ 5$x$10&12$ 45$sec$ 0$sets$
0$sets$6$
sets$
Skull$Crushers$ 1$x$10&12$ 5$x$10&12$ 45$sec$ 0$sets$
0$sets$6$
sets$Day$4$&$Pull$
$$ $$ $$ $$ $$ $$ $$
$$ $$
Working$ Rest$$$ $$
Beyond$$$
$$
Warm$up$ Sets$x$ Between$ Failure$ Failure$Total$
Exercise$ x$reps$ Reps$ Sets$ Sets$ (sets)$Sets$
Superset$#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$10&12$
$$
0$sets$6$
sets$Superset$#2$
$$ $$ $$ $$ $$ $$ $$$$ $$ $$ $$ $$ $$ $$
One$Armed$Dumbell$Rows$ 1$x$10&12$ 4$x$10&12$
45$sec$1$x$10&12$
$$
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$10&12$
$$
0$sets$6$
sets$$$ $$ $$ $$ $$ $$ $$ $$!
