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www. TheMuscleMaximizer.com
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 wont regret it!
Im 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. Thats why Im 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. Thats not my style. Im 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.
There is not a one size fits all approach to training if you are serious about taking your body to the next level. Im talking about the level that really gets you noticed. Any weight training program that doesnt 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.
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
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 youre capable of. Long and short of it is to just follow the program and youll be all good!!
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 youre going to do. Then take a very deep breath in, explode and do it!
www. TheMuscleMaximizer.com
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
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 whats needed for new muscle growth.
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
WEEK 1
DAy 1 CHEST AND BICEPS
Exercise Barbell Bench Press Incline Dumbbell press Flat Dumbbell Fly E-Z Barbell Curl Dumbbell curl Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 Rest Between Sets 2 mins 2 mins 2 mins 2 mins 2 mins Failure Sets 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets 0 sets Total Sets 4 sets 4 sets 4 sets 4 sets 4 sets
DAy 3 LEGS
Squats Lunges Leg Curls Leg Extension Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 3 mins 2 mins 2 mins 2 mins 2 mins 1 x 8-10 0 sets 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 4 sets 4 sets 4 sets 4 sets
DAy 4 SHOULDERS
Military Dumbbell Press Seated Side Lateral Raises Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 3 x 6-8 2 mins 2 mins 2 mins 2 mins 2 mins 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 0 sets 0 sets 0 sets 0 sets 0 sets 4 sets 4 sets 4 sets 4 sets 5 sets
www. TheMuscleMaximizer.com
WEEK 2
DAy 1 CHEST AND BICEPS
Exercise Flat Dumbbell Press Incline Barbell Press Incline Dumbbell Fly Preacher Curl Hammer Curl Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 Rest Between Sets 2 mins 2 mins 2 mins 2 mins 2 mins Failure Sets 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets 0 sets Total Sets 4 sets 4 sets 4 sets 4 sets 4 sets
DAy 3 LEGS
Squats Leg Press Stiff Legged Deadlift Leg Extension Seated Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 10-12 3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 3 mins 2 mins 2 mins 2 mins 2 mins 1 x 8-10 0 sets 0 sets 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 4 sets 4 sets 4 sets 4 sets
DAy 4 SHOULDERS
Military Barbell Press Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 3 x 6-8 2 mins 2 mins 2 mins 2 mins 2 mins 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 0 sets 0 sets 0 sets 0 sets 0 sets 4 sets 4 sets 4 sets 4 sets 5 sets
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
WEEK 3
DAy 1 CHEST AND BICEPS
Exercise Barbell Bench Press Incline Dumbbell Press Flat Dumbbell Fly Seated Dumbbell Curl Barbell Curl Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 Rest Between Sets 2 mins 2 mins 2 mins 2 mins 2 mins Failure Sets 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets 0 sets Total Sets 4 sets 4 sets 4 sets 4 sets 4 sets
DAy 3 LEGS
Squats Hack Squat Standing Leg Curls Leg Extension Standing Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 3 mins 2 mins 2 mins 2 mins 2 mins 1 x 8-10 0 sets 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 4 sets 4 sets 4 sets 4 sets
DAy 4 SHOULDERS
Bent Lateral Raises Military Dumbbell Press Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 3 x 6-8 2 mins 2 mins 2 mins 2 mins 2 mins 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 0 sets 0 sets 0 sets 0 sets 0 sets 4 sets 4 sets 4 sets 4 sets 5 sets
www. TheMuscleMaximizer.com
WEEK 4
DAy 1 CHEST AND BICEPS
Exercise Barbell Bench Press Incline Dumbbell press Flat Dumbbell Fly E-Z Barbell Curl Dumbbell curl Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 Rest Between Sets 2 mins 2 mins 2 mins 2 mins 2 mins Failure Sets 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets 5 sets
DAy 3 LEGS
Squats Lunges Leg Curls Leg Extension Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 4 x 10-12 4 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 3 mins 2 mins 2 mins 2 mins 2 mins 1 x 8-10 0 sets 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 7 sets 5 sets 5 sets 4 sets 4 sets
DAy 4 SHOULDERS
Military Dumbbell Press Seated Side Lateral Raises Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 2 mins 2 mins 2 mins 2 mins 2 mins 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 0 sets 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets 5 sets 5 sets 5 sets
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
10
WEEK 5
DAy 1 CHEST AND BICEPS
Exercise Flat Dumbbell Press Incline Barbell Press Incline Dumbbell Fly Preacher Curl Hammer Curl Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 Rest Between Sets 2 mins 2 mins 2 mins 2 mins 2 mins Failure Sets 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets 5 sets
DAy 3 LEGS
Squats Leg Press Stiff Legged Deadlift Leg Extension Seated Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 4 x 10-12 3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 3 mins 2 mins 2 mins 2 mins 2 mins 1 x 8-10 0 sets 0 sets 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 7 sets 4 sets 4 sets 4 sets 4 sets
DAy 4 SHOULDERS
Military Barbell Press Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 2 mins 2 mins 2 mins 2 mins 2 mins 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 0 sets 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets 5 sets 5 sets 5 sets
11
www. TheMuscleMaximizer.com
WEEK 6
DAy 1 CHEST AND BICEPS
Exercise Barbell Bench Press Incline Dumbbell Press Flat Dumbbell Fly Seated Dumbbell Curl Barbell Curl Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 Rest Between Sets 2 mins 2 mins 2 mins 2 mins 2 mins Failure Sets 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 Beyond Failure (sets) 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 Total Sets 5 sets 5 sets 5 sets 5 sets 5 sets
DAy 3 LEGS
Squats Hack Squat Standing Leg Curls Leg Extension Standing Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 4 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 3 mins 2 mins 2 mins 2 mins 2 mins 1 x 8-10 0 sets 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 7 sets 4 sets 4 sets 4 sets 4 sets
DAy 4 SHOULDERS
Bent Lateral Raises Military Dumbbell Press Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 6-8 2 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 2 mins 2 mins 2 mins 2 mins 2 mins 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 0 sets 1 x 6-8 0 sets 0 sets 0 sets 5 sets 5 sets 5 sets 5 sets 5 sets
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
12
WEEK 7
DAy 1 CHEST AND BICEPS
Exercise Barbell Bench Press Incline Dumbbell press Flat Dumbbell Fly E-Z Barbell Curl Dumbbell curl Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 Rest Between Sets 2 mins 2 mins 2 mins 2 mins 2 mins Failure Sets 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 Beyond Failure (sets) 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 Total Sets 5 sets 5 sets 5 sets 5 sets 5 sets
DAy 3 LEGS
Squats Lunges Leg Curls Leg Extension Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 4 x 10-12 3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 3 mins 2 mins 2 mins 2 mins 2 mins 1 x 8-10 0 sets 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 7 sets 4 sets 5 sets 4 sets 4 sets
DAy 4 SHOULDERS
Military Dumbbell Press Seated Side Lateral Raises Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 2 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 2 mins 2 mins 2 mins 2 mins 2 mins 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets 5 sets 5 sets 5 sets
13
www. TheMuscleMaximizer.com
WEEK 8
DAy 1 CHEST AND BICEPS
Exercise Flat Dumbbell Press Incline Barbell Press Pec Deck Hammer Curl Preacher Curl Warm up x reps 1 x 10 1 x 10 Working Sets x Reps 3 x 6-8 3 x 6-8 7 x 10 3 x 6-8 7 x 10 Rest Between Sets 2 mins 2 mins 30-45 secs 2 mins 30-45 secs Failure Sets 0 sets 0 sets 0 sets 0 sets 0 sets Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets 0 sets Total Sets 4 sets 4 sets 7 sets 4 sets 7 sets
*
1 x 10
*
1 x 10
DAy 3 LEGS
Squats Stiff Legged Deadlift Leg Extension Seated Calf Raises Leg Press 2 x 10 1 x 10 1 x 10 1 x 10 4 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 7 x 10-12 3 mins 2 mins 2 mins 2 mins 30-45 secs 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 4 sets 4 sets 4 sets 7 sets
DAy 4 SHOULDERS
Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs Machine Shoulder Press 1 x 10 1 x 10 1 x 10 1 x 10 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 7 x 8-10 2 mins 2 mins 2 mins 2 mins 30-45 secs 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 4 sets 4 sets 4 sets 4 sets 7 sets
* NO WARMUP SET
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
14
WEEK 9
DAy 1 CHEST AND BICEPS
Exercise Barbell Bench Press Incline Dumbbell Press Pec Deck Seated Dumbbell Curl Straight-bar cable curl Warm up x reps 1 x 10 1 x 10 Working Sets x Reps 3 x 6-8 3 x 6-8 7 x 10 3 x 6-8 7 x 10 Rest Between Sets 2 mins 2 mins 30-45 secs 2 mins 30-45 secs Failure Sets 0 sets 0 sets 0 sets 0 sets 0 sets Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets 0 sets Total Sets 4 sets 4 sets 7 sets 4 sets 7 sets
*
1 x 10
*
1 x 10
DAy 3 LEGS
Squats Standing Leg Curls Leg Extension Standing Calf Raises Hack Squat 2 x 10 1 x 10 1 x 10 1 x 10 4 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 7 x 10-12 3 mins 2 mins 2 mins 2 mins 30-45 secs 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 4 sets 4 sets 4 sets 7 sets
DAy 4 SHOULDERS
Bent Lateral Raises Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs Machine Shoulder Press 1 x 10 1 x 10 1 x 10 1 x 10 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 7 x 8-10 2 mins 2 mins 2 mins 2 mins 30-45 secs 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 4 sets 4 sets 4 sets 4 sets 7 sets
* NO WARMUP SET
15
www. TheMuscleMaximizer.com
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 thats about it. The decision is yours, but if you choose to add low intensity cardio do not overdo it!
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 whats needed for new muscle growth.
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
16
WEEK 1
DAy 1- SHOULDERS
Exercise Military Dumbbell Press Seated Side Lateral Raises Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 Rest Between Sets 1 min 1 min 1 min 1 min 1 min Failure Sets 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets 5 sets
DAy 3 LEGS
Squats Lunges Leg Curls Leg Extension Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 2 mins 1 mins 1 mins 1 mins 1 mins 1 x 8-10 0 sets 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 4 sets 4 sets 4 sets 4 sets
17
www. TheMuscleMaximizer.com
WEEK 1 (cont)
DAy 4 - CHEST
Exercise Flat Bench Barbell Press Incline Dumbbell Press Flat Bench Dumbbell Flys Incline Dumbbell Flys Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 Rest Between Sets 1 min 1 min 1 min 1 min Failure Sets 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets
DAy 5 - BACK
Lat Pull Down Seated Cable Row Lying T-Bar Row Close Grip Pull Down 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 1 min 1 min 1 min 1 min 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets 5 sets 5 sets
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
18
WEEK 2
DAy 1- SHOULDERS
Exercise Military Barbell Press Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 Rest Between Sets 1 min 1 min 1 min 1 min 1 min Failure Sets 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets 5 sets
DAy 3 LEGS
Squats Leg Press Stiff Legged Deadlift Leg Extension Seated Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 10-12 3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 mins 1 mins 1 mins 1 mins 1 mins 1 x 8-10 0 sets 0 sets 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 4 sets 4 sets 4 sets 4 sets
19
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WEEK 2 (cont)
DAy 4 - CHEST
Exercise Flat Bench Dumbbell Press Incline Barbell Press Incline Dumbbell Press Pec Deck Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 Rest Between Sets 1 min 1 min 1 min 1 min Failure Sets 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets
DAy 5 - BACK
Seated Wide Grip Row Lat Pull Down Underhand Rows One-arm Dumbbell Rows 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 1 min 1 min 1 min 1 min 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets 5 sets 5 sets
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
20
WEEK 3
DAy 1- SHOULDERS
Exercise Bent Lateral Raises Military Dumbbell Press Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 Rest Between Sets 1 min 1 min 1 min 1 min 1 min Failure Sets 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets 5 sets
DAy 3 LEGS
Squats Hack Squat Standing Leg Curls Leg Extension Standing Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 2 mins 1 mins 1 mins 1 mins 1 mins 1 x 8-10 0 sets 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 4 sets 4 sets 4 sets 4 sets
21
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WEEK 3 (cont)
DAy 4 - CHEST
Exercise Flat Bench Barbell Press Incline Barbell Press Decline Barbell Press Standing Cable Flys Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 Rest Between Sets 1 min 1 min 1 min 1 min Failure Sets 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets
DAy 5 - BACK
Lat Pulldown Seated One-arm Cable Rows Wide Grip Pulldown Lying T-Bar Row 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 1 min 1 min 1 min 1 min 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets 5 sets 5 sets
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
22
WEEK 4
DAy 1- SHOULDERS
Exercise Military Dumbbell Press Seated Side Lateral Raises Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 Rest Between Sets 1 min 1 min 1 min 1 min 1 min Failure Sets 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets 5 sets
DAy 3 LEGS
Squats Lunges Leg Curls Leg Extension Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 4 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 2 mins 1 mins 1 mins 1 mins 1 mins 1 x 8-10 0 sets 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 7 sets 4 sets 4 sets 4 sets 4 sets
23
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WEEK 4 (cont)
DAy 4 - CHEST
Exercise Flat Bench Barbell Press Incline Dumbbell Press Flat Bench Dumbbell Flys Incline Dumbbell Flys Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 Rest Between Sets 1 min 1 min 1 min 1 min Failure Sets 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets
DAy 5 - BACK
Lat Pull Down Seated Cable Row Lying T-Bar Row Close Grip Pull Down 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 1 min 1 min 1 min 1 min 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets 5 sets 5 sets
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
24
WEEK 5
DAy 1- SHOULDERS
Exercise Military Barbell Press Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 Rest Between Sets 1 min 1 min 1 min 1 min 1 min Failure Sets 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets 5 sets
DAy 3 LEGS
Squats Leg Press Stiff Legged Deadlift Leg Extension Seated Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 4 x 10-12 3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 mins 1 mins 1 mins 1 mins 1 mins 1 x 8-10 0 sets 0 sets 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 7 sets 4 sets 4 sets 4 sets 4 sets
25
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WEEK 5 (cont)
DAy 4 - CHEST
Exercise Flat Bench Dumbell Press Incline Barbell Press Incline Dumbell Press Pec Deck Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 Rest Between Sets 1 min 1 min 1 min 1 min Failure Sets 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets
DAy 5 - BACK
Seated Wide Grip Row Lat Pull Down Underhand Rows One-arm Dumbell Rows 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 1 min 1 min 1 min 1 min 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets 5 sets 5 sets
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
26
WEEK 6
DAy 1- SHOULDERS
Exercise Bent Lateral Raises Military Dumbbell Press Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 3 x 8-10 2 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 Rest Between Sets 1 min 1 min 1 min 1 min 1 min Failure Sets 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 Beyond Failure (sets) 0 sets 1 x 8-10 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets 5 sets
DAy 3 LEGS
Squats Hack Squat Standing Leg Curls Leg Extension Standing Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 4 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 2 mins 1 mins 1 mins 1 mins 1 mins 1 x 8-10 0 sets 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 7 sets 4 sets 4 sets 4 sets 4 sets
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WEEK 6 (cont)
DAy 4 - CHEST
Exercise Flat Bench Barbell Press Incline Barbell Press Decline Barbell Press Standing Cable Flys Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 2 x 8-10 2 x 8-10 2 x 8-10 3 x 8-10 Rest Between Sets 1 min 1 min 1 min 1 min Failure Sets 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 Beyond Failure (sets) 1 x 8-10 1 x 8-10 1 x 8-10 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets
DAy 5 - BACK
Lat Pulldown Seated One-arm Cable Rows Wide Grip Pulldown Lying T-Bar Row 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 1 min 1 min 1 min 1 min 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 5 sets 5 sets 5 sets 5 sets
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
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WEEK 7
DAy 1- SHOULDERS
Exercise Military Dumbbell Press Seated Side Lateral Raises Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 2 x 6-8 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 Rest Between Sets 1 min 1 min 1 min 1 min 1 min Failure Sets 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 Beyond Failure (sets) 1 x 8-10 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets 5 sets
DAy 3 LEGS
Squats Lunges Leg Curls Leg Extension Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 4 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 2 mins 1 mins 1 mins 1 mins 1 mins 1 x 8-10 0 sets 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 7 sets 4 sets 4 sets 4 sets 4 sets
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WEEK 7 (cont)
DAy 4 - CHEST
Exercise Flat Bench Barbell Press Incline Dumbbell Press Flat Bench Dumbbell Flys Incline Dumbbell Flys Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 2 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 Rest Between Sets 1 min 1 min 1 min 1 min Failure Sets 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 Beyond Failure (sets) 1 x 8-10 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets
DAy 5 - BACK
Lat Pull Down Seated Cable Row Lying T-Bar Row Close Grip Pull Down 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 1 min 1 min 1 min 1 min 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 5 sets 5 sets 5 sets 5 sets
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
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WEEK 8
DAy 1- SHOULDERS
Exercise Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Machine Shoulder Press Warm up x reps 1 x 10 1 x 10 1 x 10 No warmup Working Sets x Reps 4 x 8-10 4 x 8-10 4 x 8-10 7 x 8-10 Rest Between Sets 1 min 1 min 1 min 30-45 secs Failure Sets 0 sets 0 sets 0 sets 0 sets Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 7 sets
DAy 3 LEGS
Squats Stiff Legged Deadlift Leg Extension Seated Calf Raises Leg Press 2 x 10 1 x 10 1 x 10 1 x 10 No warmup 4 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 7 x 10-12 2 mins 1 mins 1 mins 1 mins 30-45 secs 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 4 sets 4 sets 4 sets 7 sets
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WEEK 8 (cont)
DAy 4 - CHEST
Exercise Flat Bench Dumbbell Press Incline Barbell Press Pec Deck Warm up x reps 1 x 10 1 x 10 No warmup Working Sets x Reps 5 x 8-10 5 x 8-10 7 x 8-10 Rest Between Sets 1 min 1 min 30-45 sec Failure Sets 0 sets 0 sets 0 sets Beyond Failure (sets) 0 sets 0 sets 0 sets Total Sets 6 sets 6 sets 7 sets
DAy 5 - BACK
Seated Wide Grip Row Lat Pull Down Underhand Rows 1 x 8-10 1 x 8-10 No Warmup 5 x 8-10 5 x 8-10 7 x 8-10 1 min 1 min 30-45 sec 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 6 sets 7 sets
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
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WEEK 9
DAy 1- SHOULDERS
Exercise Bent Lateral Raises Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs Machine Shoulder Press Warm up x reps 1 x 10 1 x 10 1 x 10 No warmup Working Sets x Reps 4 x 8-10 4 x 8-10 4 x 8-10 7 x 8-10 Rest Between Sets 1 min 1 min 1 min 30-45 secs Failure Sets 0 sets 0 sets 0 sets 0 sets Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 7 sets
DAy 3 LEGS
Squats Standing Leg Curls Leg Extension Standing Calf Raises Hack Squat 2 x 10 1 x 10 1 x 10 1 x 10 No warmup 4 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 7 x 10-12 2 mins 1 mins 1 mins 1 mins 30-45 secs 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 4 sets 4 sets 4 sets 7 sets
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WEEK 9 (cont)
DAy 4 - CHEST
Exercise Flat Bench Barbell Press Incline Barbell Press Standing Cable Flys Warm up x reps 1 x 10 1 x 10 No warmup Working Sets x Reps 5 x 8-10 5 x 8-10 7 x 8-10 Rest Between Sets 1 min 1 min 30-45 sec Failure Sets 0 sets 0 sets 0 sets Beyond Failure (sets) 0 sets 0 sets 0 sets Total Sets 6 sets 6 sets 7 sets
DAy 5 - BACK
Lat Pulldown Seated Cable Rows Lying T-Bar Row 1 x 8-10 1 x 8-10 No Warmup 5 x 8-10 5 x 8-10 7 x 8-10 1 min 1 min 30-45 sec 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 6 sets 6 sets 7 sets
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
34
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
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Week 1-3 Week 1 3 Push Days, 2 Pull Days Week 2 2 Push Days,3 Pull Days Week 3 3 Push Days, 2 Pull Days
DAy 1 - PUSH
Exercise Superset #1 Barbell Bench Press Tricep pushdown Superset #2 Military Shoulder Press Leg Press Superset #3 Squats Calf Raises 1 x 10-12 1 x 10-12 1 x 10-12 1 x 10-12 1 x 10-12 1 x 10-12 Warm up x reps
(Day 1, 2, 3, 4, 1) (Day 2, 3, 4, 1, 2) (Day 3, 4, 1, 2, 3) Working Sets x Reps 4 x 10-12 4 x 10-12 Rest Between Sets 45 sec 45 sec Failure Sets Beyond Failure (sets) 0 sets 0 sets Total Sets
0 sets 0 sets
5 sets 5 sets
4 x 10-12 4 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
5 sets 5 sets
4 x 10-12 4 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
5 sets 5 sets
DAy 2 - PULL
Superset #1 Lat Pulldown Dumbbell bicep curl Superset #2 Seated Row Hamstring Curls Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (dumbbell) 1 x 10-12 1 x 10-12 4 x 10-12 4 x 10-12 45 sec 45 sec 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets 1 x 10-12 1 x 10-12 4 x 10-12 4 x 10-12 45 sec 45 sec 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets 1 x 10-12 1 x 10-12 4 x 10-12 4 x 10-12 45 sec 45 sec 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
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Week 1-3 (cont) Week 1 3 Push Days, 2 Pull Days Week 2 2 Push Days,3 Pull Days Week 3 3 Push Days, 2 Pull Days
DAy 3 - PUSH
Exercise Superset #1 Barbell Incline Bench Press Tricep rope extension Superset #2 Rear Delt Dumbbell Fly Leg Press Superset #3 Pec Deck Skull Crushers 1 x 10-12 1 x 10-12 1 x 10-12 1 x 10-12 1 x 10-12 1 x 10-12 Warm up x reps
(Day 1, 2, 3, 4, 1) (Day 2, 3, 4, 1, 2) (Day 3, 4, 1, 2, 3) Working Sets x Reps 4 x 10-12 4 x 10-12 Rest Between Sets 45 sec 45 sec Failure Sets Beyond Failure (sets) 0 sets 0 sets Total Sets
0 sets 0 sets
5 sets 5 sets
4 x 10-12 4 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
5 sets 5 sets
4 x 10-12 4 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
5 sets 5 sets
DAy 4 - PULL
Superset #1 Lat Pulldown E-Z Bar Bicep Curl Superset #2 One Armed Dumbbell Rows Hamstring Curls Superset #3 Stiff Legged Deadlifts Preacher Curls 1 x 10-12 1 x 10-12 4 x 10-12 4 x 10-12 45 sec 45 sec 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets 1 x 10-12 1 x 10-12 4 x 10-12 4 x 10-12 45 sec 45 sec 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets 1 x 10-12 1 x 10-12 4 x 10-12 4 x 10-12 45 sec 45 sec 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets
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Week 4-6 Week 4 2 Push Days, 3 Pull Days Week 5 3 Push Days, 2 Pull Days Week 6 2 Push Days, 3 Pull Days
DAy 1 - PUSH
Exercise Superset #1 Dumbbell Bench Press Tricep pushdown Superset #2 Lateral Shoulder Raises Leg Press Superset #3 Squats Calf Raises 1 x 10-12 1 x 10-12 1 x 10-12 1 x 10-12 1 x 10-12 1 x 10-12 Warm up x reps
(Day 4, 1, 2, 3, 4) (Day 1, 2, 3, 4, 1) (Day 2, 3, 4, 1, 2) Working Sets x Reps 5 x 10-12 5 x 10-12 Rest Between Sets 45 sec 45 sec Failure Sets Beyond Failure (sets) 0 sets 0 sets Total Sets
0 sets 0 sets
6 sets 6 sets
5 x 10-12 5 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
6 sets 6 sets
5 x 10-12 5 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
6 sets 6 sets
DAy 2 - PULL
Superset #1 Close Grip Lat Pulldown Seated Dumbbell Curl Superset #2 Wide Grip Seated Row Hamstring Curls Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (Barbell) 1 x 10-12 1 x 10-12 5 x 10-12 5 x 10-12 45 sec 45 sec 0 sets 0 sets 0 sets 0 sets 6 sets 6 sets 1 x 10-12 1 x 10-12 5 x 10-12 5 x 10-12 45 sec 45 sec 0 sets 0 sets 0 sets 0 sets 6 sets 6 sets 1 x 10-12 1 x 10-12 5 x 10-12 5 x 10-12 45 sec 45 sec 0 sets 0 sets 0 sets 0 sets 6 sets 6 sets
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
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Week 4-6 (cont) Week 4 2 Push Days, 3 Pull Days Week 5 3 Push Days, 2 Pull Days Week 6 2 Push Days, 3 Pull Days
DAy 3 - PUSH
Exercise Superset #1 Dumbbell Incline Bench Press Overhead Rope Extension Superset #2 Rear Delt Dumbbell Fly Leg Press Superset #3 Cable Crossover Fly Front Delt Raises 1 x 10-12 1 x 10-12 1 x 10-12 1 x 10-12 1 x 10-12 1 x 10-12 Warm up x reps
(Day 4, 1, 2, 3, 4) (Day 1, 2, 3, 4, 1) (Day 2, 3, 4, 1, 2) Working Sets x Reps 5 x 10-12 5 x 10-12 Rest Between Sets 45 sec 45 sec Failure Sets Beyond Failure (sets) 0 sets 0 sets Total Sets
0 sets 0 sets
6 sets 6 sets
5 x 10-12 5 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
6 sets 6 sets
5 x 10-12 5 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
6 sets 6 sets
DAy 4 - PULL
Superset #1 Lat Pulldown E-Z Bar Bicep Curl Superset #2 Underhand Rows Hamstring Curls Superset #3 Stiff Legged Deadlifts Preacher Curls 1 x 10-12 1 x 10-12 5 x 10-12 5 x 10-12 45 sec 45 sec 0 sets 0 sets 0 sets 0 sets 6 sets 6 sets 1 x 10-12 1 x 10-12 5 x 10-12 5 x 10-12 45 sec 45 sec 0 sets 0 sets 0 sets 0 sets 6 sets 6 sets 1 x 10-12 1 x 10-12 5 x 10-12 5 x 10-12 45 sec 45 sec 0 sets 0 sets 0 sets 0 sets 6 sets 6 sets
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Week 7-9 Week 7 3 Push Days, 2 Pull Days Week 8 2 Push Days,3 Pull Days Week 9 3 Push Days, 2 Pull Days
DAy 1 - PUSH
Exercise Superset #1 Barbell Bench Press Tricep pushdown Superset #2 Military Shoulder Press Leg Press Superset #3 Squats Calf Raises 1 x 10-12 1 x 10-12 1 x 10-12 1 x 10-12 1 x 10-12 1 x 10-12 Warm up x reps
(Day 3, 4, 1, 2, 3) (Day 4, 1, 2, 3, 4) (Day 1, 2, 3, 4, 1) Working Sets x Reps 4 x 10-12 4 x 10-12 Rest Between Sets 45 sec 45 sec Failure Sets Beyond Failure (sets) 0 sets 0 sets Total Sets
1 x 10-12 1 x 10-12
6 sets 6 sets
4 x 10-12 5 x 10-12
45 sec 45 sec
1 x 10-12 0 sets
0 sets 0 sets
6 sets 6 sets
5 x 10-12 5 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
6 sets 6 sets
DAy 2 - PULL
Superset #1 Lat Pulldown Dumbbell bicep curl Superset #2 Seated Row Hamstring Curls Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (dumbbell) 1 x 10-12 1 x 10-12 5 x 10-12 5 x 10-12 45 sec 45 sec 0 sets 0 sets 0 sets 0 sets 6 sets 6 sets 1 x 10-12 1 x 10-12 4 x 10-12 5 x 10-12 45 sec 45 sec 1 x 10-12 0 sets 0 sets 0 sets 6 sets 6 sets 1 x 10-12 1 x 10-12 4 x 10-12 4 x 10-12 45 sec 45 sec 1 x 10-12 1 x 10-12 0 sets 0 sets 6 sets 6 sets
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
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Week 7-9 (cont) Week 7 3 Push Days, 2 Pull Days Week 8 2 Push Days,3 Pull Days Week 9 3 Push Days, 2 Pull Days
DAy 3 - PUSH
Exercise Superset #1 Barbell Incline Bench Press Tricep rope extension Superset #2 Rear Delt Dumbbell Fly Leg Press Superset #3 Pec Deck Skull Crushers 1 x 10-12 1 x 10-12 1 x 10-12 1 x 10-12 1 x 10-12 1 x 10-12 Warm up x reps
(Day 3, 4, 1, 2, 3) (Day 4, 1, 2, 3, 4) (Day 1, 2, 3, 4, 1) Working Sets x Reps 4 x 10-12 4 x 10-12 Rest Between Sets 45 sec 45 sec Failure Sets Beyond Failure (sets) 0 sets 0 sets Total Sets
1 x 10-12 1 x 10-12
6 sets 6 sets
4 x 10-12 5 x 10-12
45 sec 45 sec
1 x 10-12 0 sets
0 sets 0 sets
6 sets 6 sets
5 x 10-12 5 x 10-12
45 sec 45 sec
0 sets 0 sets
0 sets 0 sets
6 sets 6 sets
DAy 4 - PULL
Superset #1 Lat Pulldown E-Z Bar Bicep Curl Superset #2 One Armed Dumbbell Rows Hamstring Curls Superset #3 Stiff Legged Deadlifts Preacher Curls 1 x 10-12 1 x 10-12 5 x 10-12 4 x 10-12 45 sec 45 sec 0 sets 1 x 10-12 0 sets 0 sets 6 sets 6 sets 1 x 10-12 1 x 10-12 4 x 10-12 5 x 10-12 45 sec 45 sec 1 x 10-12 0 sets 0 sets 0 sets 6 sets 6 sets 1 x 10-12 1 x 10-12 4 x 10-12 4 x 10-12 45 sec 45 sec 1 x 10-12 1 x 10-12 0 sets 0 sets 6 sets 6 sets
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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 whats needed for new muscle growth.
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
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WEEK 1
DAy 1 CHEST AND BICEPS
Exercise Barbell Bench Press Incline Dumbbell press Flat Dumbbell Fly E-Z Barbell Curl Dumbbell curl Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 Rest Between Sets 90 sec 90 sec 90 sec 90 sec 90 sec Failure Sets 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets 0 sets Total Sets 4 sets 4 sets 4 sets 4 sets 4 sets
DAy 3 LEGS
Squats Lunges Leg Curls Leg Extension Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 2 mins 90 sec 90 sec 90 sec 90 sec 1 x 8-10 0 sets 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 4 sets 4 sets 4 sets 4 sets
DAy 4 SHOULDERS
Military Dumbbell Press Seated Side Lateral Raises Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 3 x 8-10 90 sec 90 sec 90 sec 90 sec 90 sec 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 4 sets 4 sets 4 sets 4 sets 5 sets
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WEEK 2
DAy 1 CHEST AND BICEPS
Exercise Flat Dumbbell Press Incline Barbell Press Incline Dumbbell Fly Preacher Curl Hammer Curl Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 Rest Between Sets 90 sec 90 sec 90 sec 90 sec 90 sec Failure Sets 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets 0 sets Total Sets 4 sets 4 sets 4 sets 4 sets 4 sets
DAy 3 LEGS
Squats Leg Press Stiff Legged Deadlift Leg Extension Seated Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 10-12 3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 mins 90 sec 90 sec 90 sec 90 sec 1 x 8-10 0 sets 0 sets 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 4 sets 4 sets 4 sets 4 sets
DAy 4 SHOULDERS
Military Barbell Press Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 3 x 8-10 90 sec 90 sec 90 sec 90 sec 90 sec 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 4 sets 4 sets 4 sets 4 sets 5 sets
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
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WEEK 3
DAy 1 CHEST AND BICEPS
Exercise Barbell Bench Press Incline Dumbbell Press Flat Dumbbell Fly Seated Dumbbell Curl Barbell Curl Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 Rest Between Sets 90 sec 90 sec 90 sec 90 sec 90 sec Failure Sets 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets 0 sets Total Sets 4 sets 4 sets 4 sets 4 sets 4 sets
DAy 3 LEGS
Squats Hack Squat Standing Leg Curls Leg Extension Standing Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 2 mins 90 sec 90 sec 90 sec 90 sec 1 x 8-10 0 sets 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 4 sets 4 sets 4 sets 4 sets
DAy 4 SHOULDERS
Bent Lateral Raises Military Dumbbell Press Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 3 x 8-10 90 sec 90 sec 90 sec 90 sec 90 sec 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 4 sets 4 sets 4 sets 4 sets 5 sets
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WEEK 4
DAy 1 CHEST AND BICEPS
Exercise Barbell Bench Press Incline Dumbbell press Flat Dumbbell Fly E-Z Barbell Curl Dumbbell curl Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 Rest Between Sets 90 sec 90 sec 90 sec 90 sec 90 sec Failure Sets 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets 5 sets
DAy 3 LEGS
Squats Lunges Leg Curls Leg Extension Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 4 x 10-12 4 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 mins 90 sec 90 sec 90 sec 90 sec 1 x 8-10 0 sets 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 7 sets 5 sets 5 sets 4 sets 4 sets
DAy 4 SHOULDERS
Military Dumbbell Press Seated Side Lateral Raises Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 90 sec 90 sec 90 sec 90 sec 90 sec 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets 5 sets 5 sets 5 sets
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
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WEEK 5
DAy 1 CHEST AND BICEPS
Exercise Flat Dumbbell Press Incline Barbell Press Incline Dumbbell Fly Preacher Curl Hammer Curl Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 Rest Between Sets 90 sec 90 sec 90 sec 90 sec 90 sec Failure Sets 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets 5 sets
DAy 3 LEGS
Squats Leg Press Stiff Legged Deadlift Leg Extension Seated Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 4 x 10-12 3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 mins 90 sec 90 sec 90 sec 90 sec 1 x 8-10 0 sets 0 sets 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 7 sets 4 sets 4 sets 4 sets 4 sets
DAy 4 SHOULDERS
Military Barbell Press Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 90 sec 90 sec 90 sec 90 sec 90 sec 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets 5 sets 5 sets 5 sets
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WEEK 6
DAy 1 CHEST AND BICEPS
Exercise Barbell Bench Press Incline Dumbbell Press Flat Dumbbell Fly Seated Dumbbell Curl Barbell Curl Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 Rest Between Sets 90 sec 90 sec 90 sec 90 sec 90 sec Failure Sets 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 Beyond Failure (sets) 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 Total Sets
DAy 3 LEGS
Squats Hack Squat Standing Leg Curls Leg Extension Standing Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 4 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 2 mins 90 sec 90 sec 90 sec 90 sec 1 x 8-10 0 sets 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets
DAy 4 SHOULDERS
Bent Lateral Raises Military Dumbbell Press Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 8-10 2 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 90 sec 90 sec 90 sec 90 sec 90 sec 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 1 x 8-10 0 sets 0 sets 0 sets
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
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WEEK 7
DAy 1 CHEST AND BICEPS
Exercise Barbell Bench Press Incline Dumbbell press Flat Dumbbell Fly E-Z Barbell Curl Dumbbell curl Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 Rest Between Sets 90 sec 90 sec 90 sec 90 sec 90 sec Failure Sets 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 Beyond Failure (sets) 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 Total Sets 5 sets 5 sets 5 sets 5 sets 5 sets
DAy 3 LEGS
Squats Lunges Leg Curls Leg Extension Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 4 x 10-12 3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 mins 90 sec 90 sec 90 sec 90 sec 1 x 8-10 0 sets 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 0 sets 7 sets 4 sets 5 sets 4 sets 4 sets
DAy 4 SHOULDERS
Military Dumbbell Press Seated Side Lateral Raises Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 2 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 90 sec 90 sec 90 sec 90 sec 90 sec 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets 5 sets 5 sets 5 sets
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WEEK 8
DAy 1 CHEST AND BICEPS
Exercise Flat Dumbbell Press Incline Barbell Press Pec Deck Hammer Curl Preacher Curl Warm up x reps 1 x 10 1 x 10 No warmup 1 x 10 No warmup Working Sets x Reps 3 x 8-10 3 x 8-10 7 x 10 3 x 8-10 7 x 10 Rest Between Sets 90 sec 90 sec 30-45 secs 90 sec 30-45 secs Failure Sets 0 sets 0 sets 0 sets 0 sets 0 sets Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets 0 sets Total Sets 4 sets 4 sets 7 sets 4 sets 7 sets
DAy 3 LEGS
Squats Stiff Legged Deadlift Leg Extension Seated Calf Raises Leg Press 2 x 10 1 x 10 1 x 10 1 x 10 No warmup 4 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 7 x 10-12 2 mins 90 sec 90 sec 90 sec 30-45 secs 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 4 sets 4 sets 4 sets 7 sets
DAy 4 SHOULDERS
Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs Machine Shoulder Press 1 x 10 1 x 10 1 x 10 1 x 10 No warmup 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 7 x 8-10 90 sec 90 sec 90 sec 90 sec 30-45 secs 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 4 sets 4 sets 4 sets 4 sets 7 sets
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
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WEEK 9
DAy 1 CHEST AND BICEPS
Exercise Barbell Bench Press Incline Dumbbell Press Pec Deck Seated Dumbbell Curl Straight-bar cable curl Warm up x reps 1 x 10 1 x 10 No warmup 1 x 10 No warmup Working Sets x Reps 3 x 8-10 3 x 8-10 7 x 10 3 x 8-10 7 x 10 Rest Between Sets 90 sec 90 sec 30-45 secs 90 sec 30-45 secs Failure Sets 0 sets 0 sets 0 sets 0 sets 0 sets Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets 0 sets Total Sets 4 sets 4 sets 7 sets 4 sets 7 sets
DAy 3 LEGS
Squats Standing Leg Curls Leg Extension Standing Calf Raises Hack Squat 2 x 10 1 x 10 1 x 10 1 x 10 No warmup 4 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 7 x 10-12 3 mins 90 sec 90 sec 90 sec 30-45 secs 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 4 sets 4 sets 4 sets 7 sets
DAy 4 SHOULDERS
Bent Lateral Raises Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs Machine Shoulder Press 1 x 10 1 x 10 1 x 10 1 x 10 No warmup 3 x 8-10 3 x 8-10 3 x 8-10 3 x 8-10 7 x 8-10 90 sec 90 sec 90 sec 90 sec 30-45 secs 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 4 sets 4 sets 4 sets 4 sets 7 sets
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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 whats needed for new muscle growth.
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved. Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com.
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WEEK 1
DAy 1- SHOULDERS
Exercise Military Dumbbell Press Seated Side Lateral Raises Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 Rest Between Sets 90 sec 90 sec 90 sec 90 sec 90 sec Failure Sets 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets 5 sets
DAy 3 LEGS
Squats Lunges Leg Curls Leg Extension Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 2 mins 90 sec 90 sec 90 sec 90 sec 1 x 6-8 0 sets 1 x 6-8 1 x 6-8 1 x 6-8 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 4 sets 4 sets 4 sets 4 sets
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WEEK 1 (cont)
DAy 4 - CHEST
Exercise Flat Bench Barbell Press Incline Dumbbell Press Flat Bench Dumbbell Flys Incline Dumbbell Flys Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 Rest Between Sets 90 sec 90 sec 90 sec 90 sec Failure Sets 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets
DAy 5 - BACK
Lat Pull Down Seated Cable Row Lying T-Bar Row Close Grip Pull Down 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 90 sec 90 sec 90 sec 90 sec 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets 5 sets 5 sets
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
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WEEK 2
DAy 1- SHOULDERS
Exercise Military Barbell Press Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 Rest Between Sets 90 sec 90 sec 90 sec 90 sec 90 sec Failure Sets 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets 5 sets
DAy 3 LEGS
Squats Leg Press Stiff Legged Deadlift Leg Extension Seated Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 10-12 3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 mins 90 sec 90 sec 90 sec 90 sec 1 x 6-8 0 sets 0 sets 1 x 6-8 1 x 6-8 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 4 sets 4 sets 4 sets 4 sets
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WEEK 2 (cont)
DAy 4 - CHEST
Exercise Flat Bench Dumbbell Press Incline Barbell Press Incline Dumbbell Press Pec Deck Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 Rest Between Sets 90 sec 90 sec 90 sec 90 sec Failure Sets 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets
DAy 5 - BACK
Seated Wide Grip Row Lat Pull Down Underhand Rows One-arm Dumbbell Rows 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 90 sec 90 sec 90 sec 90 sec 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets 5 sets 5 sets
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
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WEEK 3
DAy 1- SHOULDERS
Exercise Bent Lateral Raises Military Dumbbell Press Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 Rest Between Sets 90 sec 90 sec 90 sec 90 sec 90 sec Failure Sets 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets 5 sets
DAy 3 LEGS
Squats Hack Squat Standing Leg Curls Leg Extension Standing Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 2 mins 90 sec 90 sec 90 sec 90 sec 1 x 6-8 0 sets 1 x 6-8 1 x 6-8 1 x 6-8 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 4 sets 4 sets 4 sets 4 sets
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WEEK 3 (cont)
DAy 4 - CHEST
Exercise Flat Bench Barbell Press Incline Barbell Press Decline Barbell Press Standing Cable Flys Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 Rest Between Sets 90 sec 90 sec 90 sec 90 sec Failure Sets 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets
DAy 5 - BACK
Lat Pulldown Seated One-arm Cable Rows Wide Grip Pulldown Lying T-Bar Row 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 90 sec 90 sec 90 sec 90 sec 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets 5 sets 5 sets
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
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WEEK 4
DAy 1- SHOULDERS
Exercise Military Dumbbell Press Seated Side Lateral Raises Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 Rest Between Sets 90 sec 90 sec 90 sec 90 sec 90 sec Failure Sets 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets 5 sets
DAy 3 LEGS
Squats Lunges Leg Curls Leg Extension Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 4 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 2 mins 90 sec 90 sec 90 sec 90 sec 1 x 6-8 0 sets 1 x 6-8 1 x 6-8 1 x 6-8 0 sets 0 sets 0 sets 0 sets 0 sets 7 sets 4 sets 4 sets 4 sets 4 sets
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WEEK 4 (cont)
DAy 4 - CHEST
Exercise Flat Bench Barbell Press Incline Dumbbell Press Flat Bench Dumbbell Flys Incline Dumbbell Flys Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 Rest Between Sets 90 sec 90 sec 90 sec 90 sec Failure Sets 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets
DAy 5 - BACK
Lat Pull Down Seated Cable Row Lying T-Bar Row Close Grip Pull Down 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 90 sec 90 sec 90 sec 90 sec 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets 5 sets 5 sets
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
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WEEK 5
DAy 1- SHOULDERS
Exercise Military Barbell Press Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 Rest Between Sets 90 sec 90 sec 90 sec 90 sec 90 sec Failure Sets 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets 5 sets
DAy 3 LEGS
Squats Leg Press Stiff Legged Deadlift Leg Extension Seated Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 4 x 10-12 3 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 mins 90 sec 90 sec 90 sec 90 sec 1 x 6-8 0 sets 0 sets 1 x 6-8 1 x 6-8 0 sets 0 sets 0 sets 0 sets 0 sets 7 sets 4 sets 4 sets 4 sets 4 sets
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WEEK 5 (cont)
DAy 4 - CHEST
Exercise Flat Bench Dumbbell Press Incline Barbell Press Incline Dumbbell Press Pec Deck Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 Rest Between Sets 90 sec 90 sec 90 sec 90 sec Failure Sets 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets
DAy 5 - BACK
Seated Wide Grip Row Lat Pull Down Underhand Rows One-arm Dumbbell Rows 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 90 sec 90 sec 90 sec 90 sec 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 0 sets 0 sets 0 sets 0 sets 5 sets 5 sets 5 sets 5 sets
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
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WEEK 6
DAy 1- SHOULDERS
Exercise Bent Lateral Raises Military Dumbbell Press Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 3 x 6-8 2 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 Rest Between Sets 90 sec 90 sec 90 sec 90 sec 90 sec Failure Sets 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 Beyond Failure (sets) 0 sets 1 x 6-8 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets 5 sets
DAy 3 LEGS
Squats Hack Squat Standing Leg Curls Leg Extension Standing Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 4 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 2 mins 90 sec 90 sec 90 sec 90 sec 1 x 6-8 0 sets 1 x 6-8 1 x 6-8 1 x 6-8 0 sets 0 sets 0 sets 0 sets 0 sets 7 sets 4 sets 4 sets 4 sets 4 sets
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WEEK 6 (cont)
DAy 4 - CHEST
Exercise Flat Bench Barbell Press Incline Barbell Press Decline Barbell Press Standing Cable Flys Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 2 x 6-8 2 x 6-8 2 x 6-8 3 x 6-8 Rest Between Sets 90 sec 90 sec 90 sec 90 sec Failure Sets 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 Beyond Failure (sets) 1 x 6-8 1 x 6-8 1 x 6-8 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets
DAy 5 - BACK
Lat Pulldown Seated One-arm Cable Rows Wide Grip Pulldown Lying T-Bar Row 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 90 sec 90 sec 90 sec 90 sec 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 5 sets 5 sets 5 sets 5 sets
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
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WEEK 7
DAy 1- SHOULDERS
Exercise Military Dumbbell Press Seated Side Lateral Raises Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 2 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 Rest Between Sets 90 sec 90 sec 90 sec 90 sec 90 sec Failure Sets 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 Beyond Failure (sets) 1 x 6-8 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets 5 sets
DAy 3 LEGS
Squats Lunges Leg Curls Leg Extension Calf Raises 2 x 10 1 x 10 1 x 10 1 x 10 1 x 10 4 x 10-12 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 2 mins 90 sec 90 sec 90 sec 90 sec 1 x 6-8 0 sets 1 x 6-8 1 x 6-8 1 x 6-8 0 sets 0 sets 0 sets 0 sets 0 sets 7 sets 4 sets 4 sets 4 sets 4 sets
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WEEK 7 (cont)
DAy 4 - CHEST
Exercise Flat Bench Barbell Press Incline Dumbbell Press Flat Bench Dumbbell Flys Incline Dumbbell Flys Warm up x reps 1 x 10 1 x 10 1 x 10 1 x 10 Working Sets x Reps 2 x 6-8 3 x 6-8 3 x 6-8 3 x 6-8 Rest Between Sets 90 sec 90 sec 90 sec 90 sec Failure Sets 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 Beyond Failure (sets) 1 x 6-8 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 5 sets
DAy 5 - BACK
Lat Pull Down Seated Cable Row Lying T-Bar Row Close Grip Pull Down 1 x 8-10 1 x 8-10 1 x 8-10 1 x 8-10 2 x 6-8 2 x 6-8 2 x 6-8 2 x 6-8 90 sec 90 sec 90 sec 90 sec 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 1 x 6-8 5 sets 5 sets 5 sets 5 sets
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
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WEEK 8
DAy 1- SHOULDERS
Exercise Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Machine Shoulder Press Warm up x reps 1 x 10 1 x 10 1 x 10 No warmup Working Sets x Reps 4 x 6-8 4 x 6-8 4 x 6-8 7 x 8-10 Rest Between Sets 90 sec 90 sec 90 sec 30-45 secs Failure Sets 0 sets 0 sets 0 sets 0 sets Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 7 sets
DAy 3 LEGS
Squats Stiff Legged Deadlift Leg Extension Seated Calf Raises Leg Press 2 x 10 1 x 10 1 x 10 1 x 10 No warmup 4 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 7 x 10-12 2 mins 90 sec 90 sec 90 sec 30-45 secs 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 4 sets 4 sets 4 sets 7 sets
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WEEK 8 (cont)
DAy 4 - CHEST
Exercise Flat Bench Dumbbell Press Incline Barbell Press Pec Deck Warm up x reps 1 x 10 1 x 10 No warmup Working Sets x Reps 5 x 6-8 5 x 6-8 7 x 8-10 Rest Between Sets 90 sec 90 sec 30-45 sec Failure Sets 0 sets 0 sets 0 sets Beyond Failure (sets) 0 sets 0 sets 0 sets Total Sets 6 sets 6 sets 7 sets
DAy 5 - BACK
Seated Wide Grip Row Lat Pull Down Underhand Rows 1 x 8-10 1 x 8-10 No Warmup 5 x 6-8 5 x 6-8 7 x 8-10 90 sec 90 sec 30-45 sec 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 6 sets 7 sets
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
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WEEK 9
DAy 1- SHOULDERS
Exercise Bent Lateral Raises Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs Machine Shoulder Press Warm up x reps 1 x 10 1 x 10 1 x 10 No warmup Working Sets x Reps 4 x 6-8 4 x 6-8 4 x 6-8 7 x 8-10 Rest Between Sets 90 sec 90 sec 90 sec 30-45 secs Failure Sets 0 sets 0 sets 0 sets 0 sets Beyond Failure (sets) 0 sets 0 sets 0 sets 0 sets Total Sets 5 sets 5 sets 5 sets 7 sets
DAy 3 LEGS
Squats Standing Leg Curls Leg Extension Standing Calf Raises Hack Squat 2 x 10 1 x 10 1 x 10 1 x 10 No warmup 4 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 7 x 10-12 2 mins 90 sec 90 sec 90 sec 30-45 secs 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 4 sets 4 sets 4 sets 7 sets
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WEEK 9 (cont)
DAy 4 - CHEST
Exercise Flat Bench Barbell Press Incline Barbell Press Standing Cable Flys Warm up x reps 1 x 10 1 x 10 No warmup Working Sets x Reps 5 x 6-8 5 x 6-8 7 x 8-10 Rest Between Sets 90 sec 90 sec 30-45 sec Failure Sets 0 sets 0 sets 0 sets Beyond Failure (sets) 0 sets 0 sets 0 sets Total Sets 6 sets 6 sets 7 sets
DAy 5 - BACK
Lat Pulldown Seated Cable Rows Lying T-Bar Row 1 x 8-10 1 x 8-10 No Warmup 5 x 6-8 5 x 6-8 7 x 8-10 90 sec 90 sec 30-45 sec 0 sets 0 sets 0 sets 0 sets 0 sets 0 sets 6 sets 6 sets 7 sets
NOTICE
Kyle 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.
Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved.
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