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THE ULTIMATE PERIODIZTION PROGRAM

The following program will allow you to make unbelievable gains in the next 6 months. It is structured to take into account what your body needs when it comes to
adding quality muscle to your frame. It will require you to organize a system that keeps track of what you do in the gym everyday. It will also require a level of dedication that
can only be classified as extreme. If you are prepared cognitively, physically, and psychologicallyyou will make incredible gains! If you only want to try this workout, you
will only make slight improvements if any at all. Dedicate yourself to this 100%. Set your sights for 6 months from now and never look back! Remember, the key to wanting
something requires knowing what you will have to give up. Do you want this? Do you know what you will have to give up? Good luck!

WEEKS 1-4: THE TRANSITION PHASE
The transition phase requires using higher repetitions to get your tendons, ligaments, and bones (joints) ready for the strength phase. A lot of powerlifters and
bodybuilders make the mistake of never using high reps in their workouts. These lifters have a tendency to hit prolonged plateaus. They are also plagued by a higher incidence
of nagging injuries. Using high repetitions in your workout will do two things: (1.) it will allow your joints to become stronger, and, (2.) it will also reinforce a physical
adaptation called muscle memory.
Everyone understands what it means when we say your joints will become stronger. However, when we say you will reinforce something called muscle memory,
that is less clear. During the transition phase your body gets used to executing movements for repetitions of 15. When your body gets used to doing sets of 15 repetitions for
each exercise, we will switch to the strength phase, which consist of using 6 repetitions for each movement. Fifteen repetitions is more then twice as many repetitions as 6
repetitions. You will find that when you switch over to the strength phase your muscles will anticipate 15 repetitions for each exercise. When this happens, moderately heavier
weights will feel effortless.
Day #1: Abs, Back, and Calves
Abs:
Crunches: 1 set of 100 repetitions (When crunches are done correctly, the abdominal muscles show even when they are not flexed if your bodyfat is low enough. It
is very important that you suck your stomach in as far as you can [like a vacuum] before executing the crunch. When you are pulling yourself up into the crunched
position, it is very important that you maintain this vacuum like state. Why? There is a muscle that goes all the way around the abdominal wall to the middle of your
back. It is responsible for holding everything in. When this muscle is strong, your abs appear even when you are not flexing them [if your bodyfat is low enough].
When you get to the bottom of your crunch you want to relax your abdominal muscles. Then do the same thing all over again. Trying to suck your abdominal wall
in farther with each repetition. You will notice that you will feel your abdominal muscles differently after doing this consistently for a month. When this happens,
the movement becomes much more efficient. Getting your abdominal, oblique, and serratus muscles into contest shape will become much easier!
Back:
Reverse Grip Pulldowns: 3 sets of 15 repetitions
Deadlifts: 1 set of 15 repetitions
Reverse Grip Barbell Rows: 4 sets of 15 repetitions
Seated Rows: 4 sets of 15 repetitions
Pullovers: 3 sets of 15 repetitions
Calves:
Calf Presses (on the Leg Press): 3 sets of 15 repetitions
Seated Calf Raises: 3 sets of 15 repetitions (superset these two movements to save time)
Day #2: Abs, Shoulders, and Traps
Abs:
Crunches: 1 set of 100 repetitions
Shoulders:
Behind the Neck Barbell Press: 3 sets of 15 repetitions
Seated Dumbbell Presses: 3 sets of 15 repetitions
Upright Rows: 4 sets of 15 repetitions
Side Lateral Raises: 3 sets of 15 repetitions
Bent Lateral Raises: 3 sets of 15 repetitions
Traps:
Barbell Shrugs: 4 sets of 15 repetitions
Dumbbell Shrugs: 3 sets of 15 repetitions
Day #3: Abs and Quadriceps
Abs:
Crunches: 1 set of 100 repetitions
Quadriceps:
Leg Extensions: 4 sets of 15 repetitions
Squats: 4 sets of 15 repetitions 195
Leg Presses: 3 sets of 15 repetitions
Hack Squats: 3 sets of 15 repetitions
Day #4: Abs, Biceps, Triceps, and Calves
Abs:
Crunches: 1 set of 100 repetitions
Biceps:
Barbell Curls: 3 sets of 15 repetitions
Dumbbell Curls: 4 sets of 15 repetitions
Preacher Curls: 4 sets of 15 repetitions
Triceps:
Lying Triceps Extensions: 3 sets of 15 repetitions
Pushdowns: 3 sets of 15 repetitions
Pulldowns: 3 sets of 15 repetitions
Calves:
Calf Presses (on the Leg Press): 3 sets of 15 repetitions
Seated Calf Raises: 3 sets of 15 repetitions
Day #5: Abs, Chest, and Hamstrings
Abs:
Crunches: 1 set of 100 repetitions
Chest:
Bench Press: 3 sets of 15 repetitions
Incline Press: 3 sets of 15 repetitions
Incline Dumbbell Presses: 4 sets of 15 repetitions
Flat Flyes: 4 sets of 15 repetitions
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Cable Cross Overs: 4 sets of 15 repetitions
Hamstrings:
Barbell Stiff Legged Deadlifts: 3 sets of 15 repetitions
Lying Leg Curls: 4 sets of 15 repetitions
Seated Leg Curls: 4 sets of 15 repetitions

WEEKS 5-12: THE STRENGTH PHASE
The next eight weeks will solely be devoted to building up your strength levels. And not just on your bench, squat, and deadlift. You want to become stronger then
you have ever been in your life on every single exercise in the program. Why? It is a scientific fact that muscle growth happens at the 10
th
repetition if that is truly the last
repetition you can do using good form. So what determines how big the muscle will grow? The amount of weight you are using! That is why you need to maximize your
strength levels. You will spend the next 8 weeks increasing your strength. This will then carry over to the next phase of the program where you will execute movements for
sets of 10 in order to stimulate the most muscle growth possible. For right now though, you will execute all movements for 6 repetitions in order to capitalize on strength.
Day #1: Abs, Back, and Calves
Abs:
Crunches: 1 set of 100 repetitions
Back:
Reverse Grip Pulldowns: 4 sets of 6 repetitions
Deadlifts: 1 set of 6 repetitions
Reverse Grip Barbell Rows: 4 sets of 6 repetitions
Seated Rows: 4 sets of 6 repetitions
Calves:
Calf Presses (on the Leg Press): 3 sets of 6 repetitions
Seated Calf Raises: 3 sets of 6 repetitions (superset these two movements to save time)
Day #2: Abs, Shoulders, and Traps
Abs:
Crunches: 1 set of 100 repetitions
Shoulders:
Behind the Neck Barbell Press: 3 sets of 6 repetitions
Seated Dumbbell Presses: 3 sets of 6 repetitions
Upright Rows: 4 sets of 6 repetitions
Side Lateral Raises: 3 sets of 6 repetitions
Bent Lateral Raises: 3 sets of 6 repetitions
Traps:
Barbell Shrugs: 4 sets of 6 repetitions
Day #3: Abs and Quadriceps
Abs:
Crunches: 1 set of 100 repetitions
Quadriceps:
Leg Extensions: 4 sets of 6 repetitions
Squats: 4 sets of 6 repetitions
Leg Presses: 3 sets of 6 repetitions
Hack Squats: 3 sets of 6 repetitions
Day #4: Abs, Biceps, Triceps, and Calves
Abs:
Crunches: 1 set of 100 repetitions
Biceps:
Barbell Curls: 3 sets of 6 repetitions
Dumbbell Curls: 4 sets of 6 repetitions
Preacher Curls: 4 sets of 6 repetitions
Triceps:
Lying Triceps Extensions: 3 sets of 6 repetitions
Pushdowns: 3 sets of 6 repetitions
Pulldowns: 3 sets of 6 repetitions
Calves:
Calf Presses (on the Leg Press): 3 sets of 6 repetitions
Seated Calf Raises: 3 sets of 6 repetitions
Day #5: Abs, Chest, and Hamstrings
Abs:
Crunches: 1 set of 100 repetitions
Chest:
Bench Press: 3 sets of 6 repetitions
Incline Press: 3 sets of 6 repetitions
Incline Dumbbell Presses: 4 sets of 6 repetitions
Flat Flyes: 4 sets of 6 repetitions
Hamstrings:
Barbell Stiff Legged Deadlifts: 3 sets of 6 repetitions
Lying Leg Curls: 4 sets of 6 repetitions
Seated Leg Curls: 4 sets of 6 repetitions

WEEKS 13-19: THE GROWTH PHASE
For the next 6 weeks, you will execute all movements for sets of 10. This phase of the programthe growth phase, is what you have been preparing your body for
over the last 12 weeks. It is a scientific fact that muscle growth is happens at the 10
th
repetition if that is indeed the last rep you can execute using good form. Your goal is to
maximize the amount of weight you are using for your exercises while using good from for sets of 10. Focus in on your goals and push your body to its limit. Make sure you
are eating plenty of good foods and getting plenty of high quality rest. When you are finished with this phase, you will be ready to prepare for your bodybuilding/fitness show
using the pre-contest phase.
Day #1: Abs, Back, and Calves
Abs:
Crunches: 1 set of 100 repetitions
3
Back:
Reverse Grip Pulldowns: 3 sets of 10 repetitions
Deadlifts: 1 set of 10 repetitions
Reverse Grip Barbell Rows: 4 sets of 10 repetitions
Seated Rows: 4 sets of 10 repetitions
Pullovers: 3 sets of 10 repetitions
Calves:
Calf Presses (on the Leg Press): 3 sets of 10 repetitions
Seated Calf Raises: 3 sets of 10 repetitions (superset these two movements to save time)
Day #2: Abs, Shoulders, and Traps
Abs:
Crunches: 1 set of 100 repetitions
Shoulders:
Behind the Neck Barbell Press: 3 sets of 10 repetitions
Seated Dumbbell Presses: 3 sets of 10 repetitions
Upright Rows: 4 sets of 10 repetitions
Side Lateral Raises: 3 sets of 10 repetitions
Bent Lateral Raises: 3 sets of 10 repetitions
Traps:
Barbell Shrugs: 4 sets of 10 repetitions
Dumbbell Shrugs: 3 sets of 10 repetitions
Day #3: Abs and Quadriceps
Abs:
Crunches: 1 set of 100 repetitions
Quadriceps:
Leg Extensions: 4 sets of 10 repetitions
Squats: 4 sets of 10 repetitions
Leg Presses: 4 sets of 10 repetitions
Hack Squats: 4 sets of 10 repetitions
Day #4: Abs, Biceps, Triceps, and Calves
Abs:
Crunches: 1 set of 100 repetitions
Biceps:
Barbell Curls: 4 sets of 10 repetitions
Dumbbell Curls: 4 sets of 10 repetitions
Preacher Curls: 4 sets of 10 repetitions
Hammer Curls: 3 sets of 10 repetitions
Triceps:
Lying Triceps Extensions: 3 sets of 10 repetitions
Pushdowns: 3 sets of 10 repetitions
Pulldowns: 3 sets of 10 repetitions
Dumbell Kickbacks: 3 sets of 10repetitions
Calves:
Calf Presses (on the Leg Press): 3 sets of 10 repetitions
Seated Calf Raises: 3 sets of 10 repetitions
Day #5: Abs, Chest, and Hamstrings
Abs:
Crunches: 1 set of 100 repetitions
Chest:
Bench Press: 3 sets of 10 repetitions
Incline Press: 3 sets of 10 repetitions
Incline Dumbbell Presses: 3 sets of 10 repetitions
Flat Flyes: 4 sets of 10 repetitions
Pec Deck: 3 sets of 10 repetitions
Cable Cross Overs: 4 sets of 10 repetitions
Hamstrings:
Barbell Stiff Legged Deadlifts: 3 sets of 10 repetitions
Lying Leg Curls: 4 sets of 10 repetitions
Seated Leg Curls: 4 sets of 10 repetitions

WEEKS 14 THROUGH 26: THE PRECONTEST PHASE
The next 12 weeks is devoted towards preparing for your contest. You will work harder then you have ever worked in your life in the next 12 weeks. You will get
bigger, harder, and more cut then you have ever been prior to this point. This phase of the workout mirrors elements of the transition, strength and growth phase. However,
your hamstring and quadriceps workouts differ. Why? The fiber in these muscle groups respond better to different stimuli then the rest of your body. Read through the
workout carefully so that you know how to anticipate this slight alteration. Your quadriceps workout will be the toughest one of the five. Make sure you do not cheat yourself
when it comes to this workout. It is probably the most important one. Good luck!
Day #1: Chest, Hamstrings and Abs
Abs:
Crunches: 1 set of 450 repetitions
Chest:
Barbell Bench Press
Incline Barbell Press
Incline Dumbbell Press
Flat Bench Flyes
Incline Flyes*
Pec Deck*
Cable Crossovers*
Hamstrings:
4
Stiff-Legged Dumbbell Deadlifts
Lying Leg Curls
Seated Leg Curls: 4 x 50, Superseted with Wide-Stance Stiff-Legged Dumbell Deadlifts: 4 x 25
Day #2: Biceps, Triceps, Claves and Abs
Abs:
Crunches: 1 set of 450 repetitions
Biceps:
Barbell Curls
Alternate Dumbbell Curls
Hammer Curls
Preacher Curls*
Lying Cable Curls*
Triceps:
Lying Triceps Extensions
Pushdowns
Pulldowns*
Kickbacks*
Calves:
Calf Extensions on the Leg Press Machine
Seated Calf Raises
Day #3: Quadriceps and Abs
Abs:
Crunches: 1 set of 450 repetitions
Quadriceps:
Leg Extensions: 4 x 12
Full Squats: 4 x 12
Hack Squats: 4 x 12
Leg Presses: 4 x 12
Leg Extensions: 2 sets of 21s then 1 set of 50 (light)
Day #4: Deltoids, Traps, Calves and Abs
Abs:
Crunches: 1 set of 450 repetitions
Deltoids:
Behind-the-Neck Barbell Presses
Dumbbell Presses
Upright Rows*
Side Lateral*
Rear Laterals*
Traps:
Barbell Shrugs
Dumbbell Shrugs
Calves:
Calf Extensions on the Leg Press Machine
Seated Calf Raises
Day #5: Back and Abs
Abs:
Crunches: 1 set of 450 repetitions
Back:
Reverse Grip Pulldowns*
Deadlifts
Reverse Grip Bent Over Rows
Seated Rows*
Machine Pullovers*
Day #6: Day of Rest (then repeat)

Set and Rep Scheme:
As you can see, the rep and set scheme is only given for quadriceps and a portion of the hamstring workout. The sets and reps for these exercises will remain the same
throughout. The sets and reps for everything else are as follows:
Week #1: 2-3 sets of 6 reps
Week #2: 2-3 sets of 7 reps
Week #3: 2-3 sets of 8 reps
Week #4: 3-4 sets of 8 reps
Week #5: 3-4 sets of 9 reps
Week #6: 3-4 sets of 10 reps
Week #7: 3-4 sets of 11 reps
Week #8: 3-4 sets of 12 reps
Week #9: 4-5 sets of 12 reps
Week #10: 4-5 sets of 13 reps
Week #11: 4-5 sets of 14 reps
Week #12: 4-5 sets of 14 reps

Note:
Abs! Abs are done every single day in my book. Yes, I know, we all know people who never have to work their abs and they never did them for their shows, but more then
likely you are not that person. Even if you are this type of person, I would argue that you should not take the lazy route. Why? Because the margin between 1
st
and 2
nd
many
times is that the person who took 1
st
was willing to do what the person who took 2
nd
was not willing to do. That means a person with genetically gifted abs, shows up at the show
with abs that look worse then someone who busted their butt for them. This is the centerpiece of your physique. Everything either looks much bigger or much smaller based on
the overall condition of this body part. Abs should be done as a warm-up to every workout (this is a great way to protect your back from wear and tear of contest training). I do
one set of 450 crunches for my contest ab routine. It is essential that you suck in the abdominal wall before lifting your torso to perform each crunch. This strengthens the
5
muscle that goes completely around your abdominal wall; it holds your abs in. Than blow your air out as you come up. I prefer to put my feet up on something so that my
lower back is slightly off of the ground.
The exercises that appear with an * beside them, are the exercises that you do the higher number of sets for (2-3, 3-4, 4-5). That mean that if an exercise has an * beside it
during week #2, you do 3 sets for that exercise (for all the others you do 2 sets). If an exercise has an * beside it during week 8, you do 4 sets for that exercise (3 for the others).
During week #11, you will do 5 sets for those exercises (and 4 the others that do not have an * beside them).
It is very important that you learn to read your body. Your goal is to deplete glycogen from the muscle being worked during the workout. You can tell if you have remaining
glycogen in the muscle belly by the fact that you are getting more and more pumped during your workout. When you start to lose your pump during the workout, you are using
up valuable energy that will inhibit recovery and actually damage the muscle. When this happens, you need to end your workout. This requires a certain amount of thought on
your part. You may find yourself doing extra sets at the end of your workout to deplete the glycogen. If this is the case, make it fun! Pick your own exercises (new ones, or
ones you have already done), sets, and rep schemes. This is the part of the workout where the 1
st
place trophies are won. Remember, it is not just about who is the biggest, it is
about who has the most well conditioned body. Suck it up.
I think that the best way to evaluate your progress is to take pictures at the 12 weeks out mark, again at 9 weeks, 6 weeks, 4 weeks, and 2 weeks. Take pictures of all the quarter
turns and mandatory poses. This is not fun, especially when your body does not look the way that you want it to. But these pictures are the best motivation for someone getting
ready for their show. If you do not look the way that you want to look, you are much less likely to cheat, or skip a cardio session. Have someone you trust take the pictures. A
Polaroid camera is nice, but the film is kind of pricey. If you use a regular camera, set aside enough time to take them to a 1-hour place immediately after you take the pictures.
Then you want to look at the (get some groceries or something) pictures as soon as they are developed. Make evaluations based upon your progress (extra-cardio, more protein,
everything and anything that is humanly possible to get the fat off of my body, etc). Dont fret if you think you dont look the way you want to at 2 or 4 weeks out from your
show. A lot can be done in 2 or 4 weeks. Ive seen many people win shows that have been in this predicament.
Your last quadriceps workout should take place 10-12 days before your show. You may have to rearrange your workout so that this happens. Why? It takes your quads a
long time to recover after your workout. During that time you retain water under the skin of the quadriceps muscle. This allows enough time for you quads to recover before
the show so that your separations and cross striations show. It happens at every bodybuilding show. Some guy or girl shows up with awesome quads, but they look smooth
(and hence, do not look good at all). Why? Because they exercised their quads too close to the show!
Your last workout, and cardio session should take place the Wednesday before the show in the a.m. hours.
You should not tan after Wednesday either. You know how you look great every time after you tan? Your body overcompensates for the loss of fluid during the time that you
were in the tanning bed by retaining extra fluid for a certain amount of time after you tan. Dont tan the Thursday, Friday, or Saturday morning before your show!

Successful people do what unsuccessful people dont
Purple orange and green