- Important Notice Before beginning any new exercise, nutrition or dietary supplement program you should consult a physician first. The information presented herein is not meant to treat or prevent any disease or to provide the reader with medical advice. If you are looking for specific medical advice then you should obtain this information from a licensed health-care practitioner. This publication is intended for informational use only. Sean Nalewanyj and www.MuscleGainTruth.com will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. The individual results obtained from the use of this program will vary from person to person and we make no guarantee as to the degree of results that you will personally achieve. This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for MuscleGainTruth.com members. Copyright and illegal distribution violations will be prosecuted. © 2007 - www.MuscleGainTruth.com - All Rights Reserved

© 2007 – All Rights Reserved – www.MuscleGainTruth.com

If you are able to achieve this goal each and every workout. stronger muscles. There is far more to building a muscular physique than simply following set-in-stone exercises. and you should not begin training until you fully understand all of the different aspects of building muscle in relation to training. As you already know. Please make sure that you have read the entire e-book before beginning this workout plan. sets and reps for each. sets and reps. I’ll start with a basic overview of the entire 26-week plan and will then provide log sheets that you can print off and place in a 3-ring binder to bring to the gym with you.MuscleGainTruth. please read over the following page as it contains important information in regards to the workout plan… © 2007 – All Rights Reserved – www. Writing down the details of every lifting session is one of the most powerful tools you can use in your quest for larger. This report will outline the specific workout plans that you should be implementing and will allow you to track your progress in detail from week to week. your muscle size and strength will consistently improve.Introduction Welcome to your full 26-Week Workout Plan & Logbook! By now you should have read through the main e-book and should have a solid grasp on the concepts of how to build maximum muscle size and strength. recovery etc. Before you begin. the entire basis for building muscle mass is to increase your strength. the exercises you perform along with the exact weights. In fact.com . supplementation. Keeping a detailed record of your workouts will allow you to make consistent progress in the gym by having a concrete visual of where you stand from workout to workout. Each and every workout you should strive to improve slightly by either increasing the poundage on each exercise or performing more reps. one of the most important factors separating those who make significant gains from those who make modest gains is whether or not they record their workouts. Using the printable logs will enable you to keep track of the days you spend in the gym. nutrition.

sets and reps. • • • • This guide will begin with an overview of all 3 training cycles by outlining the specific muscle groupings for each workout. please refer to the sample sheet at the very end of this report. reps and muscle groupings have been created for a reason. “Day 2” and “Day 3”. If you have limitations due to injury. It’s time to get started! © 2007 – All Rights Reserved – www. If you need any refreshers in regards to the specific way that you should perform these workouts. That’s everything you need to know. sets. exercises. If you are unable to perform certain exercises due to equipment limitations. you can find substitutions by running a search in the “My Personal Trainer” database.com . Each cycle requires you to perform 3 workouts per week and lists the different workouts as “Day 1”. Once you have completed a full 8-week cycle you should take one week off from the gym in order to fully recuperate before beginning the next cycle. After the overview I’ll provide you with printable log sheets for each specific workout. If you are unsure of how to perform any of the outlined exercises.MuscleGainTruth. please refer to “Chapter 3: Structuring The Perfect Workout” in the main e-book as everything is explained in detail there.Important Workout Plan Information • • • This workout plan is 26 weeks in length and consists of 3 separate 8-week training cycles. Simply print off 8 copies of each log sheet to fill in the entire training cycle. You can choose to train on whichever days of the week you prefer as long as you space them according to the following pattern: Day 1: Day 3: Day 5: Day 7: • Workout #1 Workout #2 Workout #3 Rest Day 2: Rest Day 4: Rest Day 6: Rest As much as you may be tempted to. please refer to the “Personalized Workout Programs” for alternate routines customized to different situations. refer to the exercise database for a video and written description. If you are unsure of how to fill these log sheets out. They have been laid out in a specific way and all exercises. you should not alter the structure of these workouts. When you have completed the full 26-week cycle you can start up again from week 1 or use the knowledge that you have gained to devise your own workout schedule.

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Legs/Abs Exercise Barbell Squats Leg Press Stiff-Legged Deadlifts Lying Leg Curls Standing Machine Calf Raises Seated Machine Calf Raises Rope Crunches Swiss Ball Crunches Sets 2 1 2 1 2 1 2 1 Reps 5-7 5-7 5-7 5-7 10 .Day 1 .12 5-7 5-7 10 .com .12 © 2007 – All Rights Reserved – www.12 5-7 10 .12 5-7 5-7 Day 3 – Back/Biceps/Forearms Exercise Deadlifts Overhand Chin-Ups Bent Over Barbell Rows Barbell Shrugs Barbell Curls Seated Dumbbell Curls Barbell Wrist Curls Sets 2 2 2 2 2 1 1 Reps 5-7 5-7 5-7 10 .MuscleGainTruth.12 10 .12 Day 2 – Chest/Shoulders/Triceps Exercise Flat Barbell Bench Press Incline Dumbbell Press Wide-Grip Dips Seated Overhead Dumbbell Press Standing Side Laterals Cable Pushdowns EZ-Bar Skull Crushers Sets 2 2 2 2 1 2 1 Reps 5-7 5-7 5-7 5-7 10 .

Chest/Shoulders/Abs Exercise Incline Dumbbell Press Wide-Grip Dips Flat Barbell Bench Press Standing Military Press Standing Dumbbell Side Laterals Weighted Decline Crunches Weighted Leg Raises Sets 2 2 2 2 1 2 1 Reps 5-7 5-7 5-7 5-7 10 .12 10 .Thighs/Biceps/Triceps Exercise Barbell Squats Dumbbell Lunges Stiff-Legged Deadlifts Lying Leg Curls Barbell Curls Cable Pushdowns Standing Dumbbell Curls Overhead Dumbbell Extensions Sets 2 1 2 1 2 2 1 1 Reps 5-7 5-7 5-7 10-12 5-7 5-7 5-7 5-7 © 2007 – All Rights Reserved – www.Back/Calves/Forearms Exercise Deadlifts Bent Over Barbell Rows Overhand Chin-Ups Dumbbell Shrugs Standing Machine Calf Raises Seated Machine Calf Raises Dumbbell Wrist Curls Sets 2 2 2 2 2 1 1 Reps 5-7 5-7 5-7 10 .Day 1 .12 Day 3 .com .MuscleGainTruth.12 10 .12 Day 2 .12 5-7 10 .12 10 .

12 5-7 5-7 Day 3 .12 5-7 10 .12 10 .MuscleGainTruth.12 © 2007 – All Rights Reserved – www.com .12 5-7 5-7 10 .Day 1 .12 Day 2 .Chest/Shoulders/Triceps Exercise Flat Dumbbell Press Incline Barbell Press Wide-Grip Dips Seated Overhead Dumbbell Press Standing Dumbbell Side Laterals Cable Pushdowns Decline Dumbbell Skull Crushers Sets 2 2 2 2 1 2 1 Reps 5-7 5-7 5-7 5-7 10 .Legs/Abs Exercise Barbell Squats Leg Press Stiff-Legged Deadlifts Lying Leg Curls Standing Machine Calf Raises Seated Machine Calf Raises Swiss Ball Crunches Rope Crunches Sets 2 1 2 1 2 1 2 1 Reps 5-7 5-7 5-7 5-7 10 .Back/Biceps/Forearms Exercise Deadlifts Overhand Chin-Ups Bent Over Dumbbell Rows Barbell Shrugs Barbell Curls Standing Dumbbell Curls Barbell Wrist Curls Sets 2 2 2 2 2 1 1 Reps 5-7 5-7 5-7 10 .

com .© 2007 – All Rights Reserved – www.MuscleGainTruth.

Training Cycle #1/Day #1 Legs/Abs Week Date Weight Warm-up Exercise Barbell Squats Set 1 Set 2 Set 3 Set 4 Set 5 Workout Exercise Barbell Squats Leg Press Stiff Legged Deadlifts Lying Leg Curls Standing M. Calf Raises Rope Crunches Swiss Ball Crunches Set 1 Set 2 Progression Workout Length __________ Comments . Calf Raises Seated M.

Training Cycle #1/Day #2 Chest/Shoulders/Triceps Week Date Weight Warm-up Exercise Flat BB Bench Press Set 1 Set 2 Set 3 Set 4 Set 5 Workout Exercise Flat Barbell Bench Press Incline Dumbbell Press Wide-Grip Dips Seated Dumbbell Press Standing DB Side Laterals Cable Pushdowns EZ-Bar Skull Crushers Set 1 Set 2 Progression Workout Length __________ Comments .

Training Cycle #1/Day #3 Back/Biceps/Forearms Week Date Weight Warm-up Exercise Deadlifts Set 1 Set 2 Set 3 Set 4 Set 5 Workout Exercise Deadlifts Overhand Chin-Ups Bent Over Barbell Rows Barbell Shrugs Barbell Curls Seated Dumbbell Curls Barbell Wrist Curls Set 1 Set 2 Progression Workout Length __________ Comments .

Calf Raises Seated M. Calf Raises Dumbbell Wrist Curls Set 1 Set 2 Progression Workout Length __________ Comments .Training Cycle #2/Day #1 Back/Calves/Forearms Week Date Weight Warm-up Exercise Deadlifts Set 1 Set 2 Set 3 Set 4 Set 5 Workout Exercise Deadlifts Bent Over Barbell Rows Overhand Chin-Ups Dumbbell Shrugs Standing M.

Training Cycle #2/Day #2 Chest/Shoulders/Abs Week Date Weight Warm-up Exercise Incline BB Press Set 1 Set 2 Set 3 Set 4 Set 5 Workout Exercise Incline Dumbbell Press Wide-Grip Dips Flat Barbell Bench Press Standing Military Press Standing DB Side Laterals Weighted Decline Crunches Weighted Leg Raises Set 1 Set 2 Progression Workout Length __________ Comments .

Training Cycle #2/Day #3 Thighs/Biceps/Triceps Week Date Weight Warm-up Exercise Barbell Squats Set 1 Set 2 Set 3 Set 4 Set 5 Workout Exercise Barbell Squats Dumbbell Lunges Stiff-Legged Deadlifts Lying Leg Curls Barbell Curls Cable Pushdowns Standing DB Curls Overhead DB Extensions Set 1 Set 2 Progression Workout Length __________ Comments .

Training Cycle #3/Day #1 Legs/Abs Week Date Weight Warm-up Exercise Barbell Squats Set 1 Set 2 Set 3 Set 4 Set 5 Workout Exercise Barbell Squats Leg Press Stiff-Legged Deadlifts Lying Leg Curls Standing M. Calf Raises Swiss Ball Crunches Rope Crunches Set 1 Set 2 Progression Workout Length __________ Comments . Calf Raises Seated M.

Training Cycle #3/Day #2 Chest/Shoulders/Triceps Week Date Weight Warm-up Exercise Incline DB Press Set 1 Set 2 Set 3 Set 4 Set 5 Workout Exercise Flat Dumbbell Press Incline Barbell Press Wide-Grip Dips Seated Dumbbell Press Standing DB Side Laterals Cable Pushdowns Decline DB Skull Crushers Set 1 Set 2 Progression Workout Length __________ Comments .

Training Cycle #3/Day #3 Back/Biceps/Forearms Week Date Weight Warm-up Exercise Deadlifts Set 1 Set 2 Set 3 Set 4 Set 5 Workout Exercise Deadlifts Overhand Chin-Ups Bent Over Dumbbell Rows Barbell Shrugs Barbell Curls Standing DB Curls Barbell Wrist Curls Set 1 Set 2 Progression Workout Length __________ Comments .

Lower-back and knees feel great.Sample Log Sheet Legs/Abs Week 2 Date 09/23/06 Weight 175 Warm-up Exercise Barbell Squats Set 1 110 x 10 Set 2 135 x 6 Set 3 160 x 4 Set 4 180 x 3 Set 5 200 x 1 Workout Exercise Barbell Squats Leg Press BB SLDL Lying Leg Curls Standing M. Improvements were made on every lift. Calf Raises Seated M. Other than that. . Comments A solid workout overall. a very good good workout. Also try to remember to not lockout the knees during this exercise. Calf Raises Rope Crunches Swiss Ball Crunches Set 1 225 x 7 540 x 9 175 x 5 115 x 7 450 x 10 115 x 8 75 x 10 25 x 12 Set 2 225 x 5 170 x 5 450 x 8 75 x 9 Progression Yes Yes Yes Yes Yes Yes Yes Yes Workout Length: 55 mins. Definitely need to increase the weight on leg press to allow for 5-7 reps. Increase by 15 pounds for next week.

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