PRE PROGRAM KNOWLEDGE

-THE NUMBER BEFORE THE X IS THE AMOUNT OF SETS TO PERFORM AND THE NUMBER
AFTER THE X IS THE AMOUNT OF REPS TO PERFORM
-WARM UP SETS ARE USED TO GET BLOOD FLOWING INTO THE MUSCLE GROUP BEING
TARGETED IN ORDER TO AVOID INJURY
-WORDS HIGHLIGHTED IN BLUE WILL SEND YOU TO THE BEST VIDEO EXPLANATION I
COULD FIND ON HOW TO PROPERLY DO THE EXERCISE INSTRUCTED
-THERE SHOULD BE A 2 MINUTE INTERVAL IN BETWEEN EACH SET
-DROP SETS EXPLANATION> How to Drop Set (LOWER THE WEIGHT 3 TIMES MAXIMUM)
-REST IS ONE OF THE MOST IMPORTANT FACTORS | GET 8 HOURS OF SLEEP MINIMUM
MONDAY
Chest & Triceps

CHEST FLYS (MACHINE)

-Warm up set
1 x 12
-HEAVY SETs
2 x Failure

-WORKING SET
1 x failure
How to Seated Machine Chest Fly

Incline DUMBBELL PRESS

-warm up set
1x8

-HEAVY SETS
2 x failure

-WORKING SET
1 x failure
How to Incline Dumbbell Chest Press
 Cable chest fly
HIGH TO LOW PLACEMENT
-HEAVY SET
1 X FAILURE

-WORKING SETS
2 X FAILURE
How to High to Low Cable Chest Fly

MIDDLE PLACEMENT
-WORKING SETS
2 X FAILURE
How to Middle Cable Chest Fly
 STRAIGHT BAR TRICEP EXTENSION
-HEAVY SETS
2 X FAILURE

-1 DROP SET
How to Straight Bar Tricep Pushdowns
 Skull crushers
-heavy set
1 x failure

-working sets
2 x failure
How to Skull Crushers
tuesday
Back and biceps

Lat pulldown (wide grip)

-Warm up set
1 x 10

-HEavy set
2 x failure

- working set
1 x failure

REPEAT sets WITH CLOSE GRIP BUT WITHOUT A WARMUP SET

How to Lat Pulldown
 Seated cable row
-HEAVY SETS
3 X FAILURE

-1 drop set
How to Seated Cable Row
 conventional deadlift
-Heavy sets
2 x failure

-working set
1 x failure
How to Conventional Deadlift
 Preacher curl
-warm up set
1x8

-heavy sets
2 x failure

- working set
1 x failure
How to Preacher Curl
 Hammer curls
-Heavy sets
3 x failure

-1 drop set
How to Hammer Curl

wednesday
Rest day
Thursday
Shoulders & chest

Dumbbell shoulder press

-warm up set
1x8

-heavy sets
2 x failure

-working set
1 x failure
How to Dumbbell Shoulder Press
 Cable upright rows
-heavy set
1 x failure

-2 drop sets
How to Cable Upright Rows

Lateral raises in between sets to failure

How to Lateral Raise

 Rope face pulls
-heavy set
1 x failure

-working set
1 x failure

-1 drop set
How to Rope Face Pull

Go back to chest day and repeat only the chest workouts

Friday
legs

Incline leg press

-warm up set
1 x 12

-heavy sets
3 x failure
How to Incline Leg Press
 Leg extensions
-warm up set
1x8

-heavy set
1 x failure

-2 drop sets
How to Leg Extensions
 Hack squat
-heavy set
2 x failure

-working set
1 x failure
How to Hack Squat
 Lying hamstring curls
-warm up set
1 x 10

-heavy sets
2 x failure

-working set
1 x failure

-1 drop set
How to Lying Hamstring Curls
Saturday
Back and arms

REPEAT BACK DAY WORKOUTS AND INCLUDE BOTH BICEP AND TRICEP
WORKOUTS

Sunday
Rest day

PRE DIET KNOWLEDGE

-WATER INTAKE MUST BE 1 GALLON A DAY MINIMUM
-1 GRAM OF PROTEIN PER POUND OF BODYWEIGHT IS A NECESSITY
- RECOMMENDED THAT YOU REDUCE THE AMOUNT OF ADDED SUGARS AND SATURATED
FATS YOU INTAKE DAILY FROM YOUR DIET
-TRACK YOUR CALORIES | MYFITNESSPAL IS THE APP I PERSONALLY USE TO TRACK MY
DAILY MACROS
-DO NOT CUT IF YOU HAVE NOT BUILT ENOUGH MUSCLE AND OR A FOUNDATION (UNLESS
YOUR ONLY GOAL IS TO LOSE WEIGHT)
IMPORTANT
HOW TO FIND YOUR MAINTENANCE CALORIES
FIND YOUR MAINTENANCE CALORIES
cutting
Once given a daily number use it as a rough estimate and subtract 500 from it
Scale yourself every week. You should be losing 1-2 pounds a week if you are
dieting correctly. IF you are losing more than 2 pounds a week you need to
increase your calories.
If you lose weight too quick this can cause you to obtain loose skin and
negative effects to your physical and mental well being
Consistency is key

bulking
I prefer going 500-600 above your maintenance
If you gain weight too quickly you will gain unnecessary fat and it will also
affect you mentally.
-try to keep your diet as clean as possible (lean bulk)
Consistency is key
ADJUST THESE FOODS TO YOUR DAILY CALORIE GOALS
CUTTING FOODS
FRUITS IN THE MORNING
CHICKEN BREAST, LEAN GROUND BEEF, EGG WHITES, oats
-DON'T USE AN EXCESSIVE AMOUNT OF EGGS CONTAINING THE YOLK (I USE 2 A DAY)
FAT FREE MILK, KODIAK PANCAKES, FAT FREE YOGURT, LOW FAT CHEESE
WHITE RICE, RICE CAKES (FLAVORED ONES ARE OKAY), NUTS
AVOCADO, LOW CARB BREAD, BROWN RICE, peanut butter
WHEY ISOLATE, GREENS (NECESSITY), SWEET POTATO, tuna
SEASONING YOUR FOOD IS NOT GOING TO HURT YOU!

Bulking foods
Dairy products, whole eggs, nuts, peanut butter, avocados
Ground beef, fish, chicken breast, rice (any kind), potatoes, oats
Dark chocolate, bread, olive oil, pasta, any red meats
Mass gainers are okay but do not rely on them. Try to get most of your intake
from whole foods
I still suggest fruits and vegetables to keep your body in the best shape
possible
Daily morning Supplements
Take after breakfast
Fish oil, vitamin d3, vitamin b3, men's multivitamin (if female get a womens),
creatine (5 grams a day), beet root

Skin and hair care

Skin care
-Naturewell clinical retinol advanced moisture cream
-derma-e vitamin c concentrated serum
-advanced snail peptide eye cream (for dark circles)

Hair care
-Maui moisture hair care heal and hydrate shea butter shampoo
-hairitage volume conditioner
-heat protectant spray (if you use a blow dryer)

OG PROGRAM

Monday
Back And Biceps
Lat Pulldowns / Neutral Grip
Warm-Up Set / Comfort Weight 1 Set 12 Reps
2-3 Min Rest
Followed By 2 Sets (Each Set Raise The Weight)
Set 2: TO FAILURE
2-3 min Rest
Set 3: TO FAILURE
2-3 Min Rest
Set 4: Drop Set
*Heavy Weight*- 6 Reps
Drop the Weight
10 Reps
Drop the Weight
12 Reps
2-3 Min Rest

Seated Cable Row

Set 1- Workable Weight (12 Reps)
2 min Rest
Set 2- HEAVY (6-8 Reps)
2 min Rest
Set 3- DROP WEIGHT (TO FAILURE)
2 min Rest
Set 4- DROP SET
*HEAVY* (5-6 Reps)
Drop Weight*
8 Reps
Drop Weight*
10 Reps
Drop Weight*
TO FAILURE

Bent Over Barbell Row

Set 1- HEAVY (TO FAILURE)
Set 2- HEAVY (TO FAILURE)
Set 3- HEAVY (TO FAILURE)
2 Min Rest In Between Sets

PULL- UPS
3 Sets To Failure
2-3 Min Rest in Between Sets
*USE THE ASSISTANCE MACHINE IF YOU HAVE TROUBLE*

Hammer Curls
Set 1- Light Weight (Fully EXTEND)
15 Reps
2-3 Min Rest
Set 2- Comfort Weight (8-10 Reps)
2-3 Min Rest
Set 3- HEAVY (5-6 Reps)
2-3 Min Rest
Set 4- DROP SET
HEAVY (5 Reps)
immediately followed by
Comfort Weight (TO FAILURE)
immediately followed by
LIGHT WEIGHT (TO FAILURE)

Preacher Curls
4 Sets To Failure
2 Sets Light
2 Sets Heavy
1-2 Min Rest in Between Sets

Face Pulls
4 Sets to Failure
1 Light (to prevent rear delt injury)
3 Heavy
1 Min Rest in Between Sets

TUESDAY

Chest and Triceps

Incline DB Press
4 Sets
Set 1- Warm-Up Set LIGHT (10-12 Reps)
2-3 Min Rest
Set 2- Comfort Weight (8 Reps)
2-3 Min Rest
Set 3- HEAVY (5-6 Reps)
2-3 Min Rest
Set 4- HEAVY (5-6 Reps)

Flat DB Press

4 Sets
Set 1- Warm-Up Set LIGHT (10-12 Reps)
2-3 Min Rest
Set 2- Comfort Weight (8 Reps)
2-3 Min Rest
Set 3- HEAVY (5-6 Reps)
2-3 Min Rest
Set 4- HEAVY (5-6 Reps)

Cable Flys
HIGH/ MID/ and LOW Placement
High Placement
3 Sets *TO FAILURE*
1 min Rest in Between Sets

Mid Placement
3 Sets *TO FAILURE*
1 min Rest in Between Sets

Low Placement
3 Sets *TO FAILURE*
1 min Rest in Between Sets
 Tricep Extensions w/ Rope
4 Sets
Set 1- Workable Weight (12 Reps)
2 min Rest
Set 2- HEAVY (6-8 Reps)
2 min Rest
Set 3- DROP WEIGHT (TO FAILURE)
2 min Rest
Set 4- DROP SET
*HEAVY* (5-6 Reps)
Drop Weight*
8 Reps
Drop Weight*
10 Reps
Drop Weight*
TO FAILURE

Skull Crushers with Barbell

Set 1- HEAVY (6-8 Reps)
2 min Rest
Set 2- HEAVY (6-8 Reps)
2 min Rest
Set 3- DROP SET
*HEAVY* (5-6 Reps)
Drop Weight*
8 Reps
Drop Weight*
10 Reps
Drop Weight*
TO FAILURE

Skull Crushers with Dumbells

Set 1- HEAVY (6-8 Reps)
2 min Rest
Set 2- HEAVY (6-8 Reps)
2 min Rest
Set 3- DROP SET
*HEAVY* (5-6 Reps)
Drop Weight*
8 Reps
Drop Weight*
10 Reps
Drop Weight*
TO FAILURE

Wednesday

Shoulders and Legs

Lateral Raises
4 Sets
Set 1- Workable Weight (TO FAILURE)
2-3 Min Rest
Set 2- Raise the Weight (TO FAILURE)
2-3
Set 3- Keep Same Weight (TO FAILURE)
2-3 Min Rest
Set 4- DROP SET
*HEAVY* (5-6 Reps)
Drop Weight*
8 Reps
Drop Weight*
10 Reps
Drop Weight*
TO FAILURE

DB Shoulder Press
Set 1- HEAVY (To FAILURE)
2-3 Min Rest
Set 2-HEAVY (TO FAILURE)
2-3 Min Rest
Set 3- Lower The Weight (TO FAILURE)
2-3 min Rest
Set 4- Keep same weight (TO FAILURE)

Smith Machine Shoulder Press

Set 1- HEAVY (To FAILURE)
2-3 Min Rest
Set 2-HEAVY (TO FAILURE)
2-3 Min Rest
Set 3- Lower The Weight (TO FAILURE)
2-3 min Rest
Set 4- Keep same weight (TO FAILURE)
 Single Arm Cable Lateral Raises
DROP SET
*HEAVY* (5-6 Reps)
Drop Weight*
8 Reps
Drop Weight*
10 Reps
Drop Weight*
TO FAILURE
^ Repeat x2

Squats
3 Sets
Set 1- Workable Set (8 Reps)
3 min Rest
Set 2- HEAVY (TO FAILURE)
3 min Rest
Set 3- HEAVY (TO FAILURE)

Leg Extensions
Set 1- Workable Weight (TO FAILURE)
2-3 Min Rest
Set 2- Raise the Weight (TO FAILURE)
2-3
Set 3- Keep Same Weight (TO FAILURE)
2-3 Min Rest
Set 4- DROP SET
*HEAVY* (5-6 Reps)
Drop Weight*
8 Reps
Drop Weight*
10 Reps
Drop Weight*
TO FAILURE

Lying Hamstring Curls

Set 1- Workable Weight (TO FAILURE)
2-3 Min Rest
Set 2- Raise the Weight (TO FAILURE)
2-3
Set 3- Keep Same Weight (TO FAILURE)
2-3 Min Rest
Set 4- DROP SET
*HEAVY* (5-6 Reps)
Drop Weight*
8 Reps
Drop Weight*
10 Reps
Drop Weight*
TO FAILURE

Hack Squat
3 Sets
Set 1- Workable Set (8 Reps)
3 min Rest
Set 2- HEAVY (TO FAILURE)
3 min Rest
Set 3- HEAVY (TO FAILURE)

Stair Master (CARDIO)

10 Minutes
REPEAT WORKOUTS UNTIL SUNDAY
(Mondays Workout= Thursdays Workout)
(Tuesdays Workout= Fridays Workout)
(Wednesdays Workout=Saturdays Workout)

Sunday
REST DAY

MEALS AND SUPPS

SUPPLEMENTS
Fish Oil (Omega-3)
Vitamin D3
Men’s Multivitamin
Creatine (5g)
Beet Root

MEALS
C= Calories | P= Protein
BREAKFAST / 10 AM
* Eggmakers (Brand) Egg whites, 6 Servings | 150 C , 30 P
* Mission (Brand) Zero Net Carb Tortillas, 4 tortillas | 100 C, 8 P
* Quaker (Brand) Oatmeal Packets, 3 Packets | 300 C, 12 P
* TAKE SUPPLEMENTS AFTER THIS MEAL

2 HOURS LATER / 12 PM
* Harvestland Perdue (Brand) Chicken Breast, 1 Serving | 150 C,
34 P
* Mahatma (Brand) Jasmine Rice, 110 grams | 160 C, 3 P

2 HOURS LATER / 2 PM
* Quaker (Brand) Caramel Rice Cakes, 4 Servings | 200 C, 4 P
* Jif (Brand) Peanut Butter, 1 Serving | 190 C, 7 P
* Gold Standard (Brand) Whey Isolate, 1 Scoop | 120 C, 24 P

2 HOURS LATER / 4 PM
PRE WORKOUT MEAL
* Organic Marketside (Brand) Red Idaho Potatoes, 1 Serving | 110
C, 3 P
* Kraft (Brand) Fat Free Cheddar, 1 Serving | 45 C, 9 P
* Kelloggs (Brand) Rice Krispie Treats, 2 Bars | 180 C, 2 P

2-3 HOURS LATER / 6-7 PM

POST WORKOUT MEAL
* Barilla (Brand) Protein+ Penne, 2 Servings | 380 C, 20 P
* Harvestland Perdue (Brand) Chicken Breast, 1 Serving | 150 C,
34 P
* Kraft (Brand) Fat Free Cheddar, 2 Servings | 90 C, 18 P

LAST MEAL
* Oikos (Brand) Triple Zero Yogurt, 2 Yogurts | 200 C, 30 P
Blend
* Banana | 105 C, 1 P
* Silk (Brand) Almond Milk, 1 Cup | 60 C, 1 P

MACROS | 2700 C, 240 P

****BULKING****
ADDITIONALS FOR CALORIE GOALS
 - Optimum Nutrition (Brand) Mass Gainer | 1250 C, 50 P
^ Brings Calories to 4,000

****CUTTING****
Remove food to meet calorie goal