Program Methods PDF

CORY GREGORY
MIX OF METHODS
C O R Y G R E GT R OA I NRE RY
MIX OF METHODS
TRAINER
PG 1
CORY GREGORY
MIX OF METHODS
TRAINER
INTRODUCTION
It’s the age-old dilemma facing any person who has stepped
foot in the gym – can I get strong or at least stay strong and get
lean while doing it? After years in the trenches, trying everything
possible and working as hard as I could to make it happen, I can
honestly say that one of my goals was to make this happen. To get
there, though, I wasn’t able to rely on just one style of training. I
had to dip into my entire bag of tricks but the end solution just
might lead you to that gold at the end of the rainbow.
Combining a multitude of methods, throwing in some bodyweight
exercises and adding a simple, no-nonsense diet and
supplementation plan, I’m giving you a plan that will help you stay
strong and get lean.
I’M PRESENTING TO YOU THE MIX OF METHODS TRAINER
AND I’M EXTREMELY EXCITED TO SHARE THIS AWESOME
PLAN WITH YOU AT MUSCLE & STRENGTH.
This is a trainer that will allow you to stay strong while getting lean
and not get bored doing it. In fact, that’s what this trainer is all
about – staying strong while building a lean, well-conditioned body.
This trainer will challenge you, push you and hopefully motivate you
but you’re also going to have a hell of a lot of fun doing it.
Now, you may not set PR after PR each week, but simply
maintaining strength while dropping body-fat is about as good as
it gets.
I’ve tried a number of methods, but sticking to just one while I
dieted was my downfall. The hardest thing to do during these
phases for me was maintaining my strength. After trying just
about everything, I simply took the good parts and most
applicable parts of being able to keep your strength while getting
the look you want. That should be enough to get your attention
and this Mix of Methods will deliver; that much I’m sure of.
So if we’re giving you a Mix of Methods Trainer I better have a nice
mix of methods, right? Well let’s put any of those worries to bed
right away because this trainer includes enough methods that
you’ll need two hands.
Let’s review each of them and why I included them in this trainer:
PG 1
CORY GREGORY
MIX OF METHODS
TRAINER
METHODS
CONJUGATE METHOD:
The Conjugate Method comes from the world famous Westside Barbell gym in Columbus, OH and
its owner, the legendary Louie Simmons. This facility has built some of the strongest lifters in the
world and Louie’s “Westside Method” heavily featured the conjugate method.
What makes the conjugate method unique is that you’re rotating exercises and working up to
a one-rep max on them each week, building an incredible base when it comes to compound
movements. It creates a fun challenge where you always have to try to top yourself. It was hugely
beneficial in my own lifting career, as I managed to squat 700 pounds, bench nearly 500 pounds
and deadlift nearly 600, all at around 200 pounds. The variety also helped strengthen my body
from all angles and that’s what will take place by using this Conjugate Method during your back
day.
TIME FRAME TRAINING (TFT)
Dr. Eric Serrano, a world-renowned supplement and training guru, taught me all about Time Frame
Training (TFT) and it’s since become a valuable part of my training. Basically, TFT can be broken
down in two different ways but both are highly effective. First, it can be taking a weight that you
can lift about 12-15 reps with but attempting to get 50 reps in matter of 3-5 minutes. The second
way is simply trying to get as many reps as possible with a particular exercise for a 3-5 minute
time period. Both ways will be used throughout the trainer.
The amount of blood that will rush into the muscle with this method is absolutely unreal. I always
used this method when I was getting lean or getting ready for a photo shoot and never once did
it fail me. It was a monster with arm work but it is a great method for any body part and one we’ll
utilize quite often during this trainer.
AS MANY ROUNDS AS POSSIBLE (AMRAP)
This particular method has been made famous by the CrossFit world, which may throw up all sorts
of red flags for some people. Fear not, as all the movements involved in the AMRAP’s make for a
brutal and beneficial set-up. Plus, after obtaining my CF Level 1 Certification I’ve learned there is
plenty that is legit about the CrossFit world. For one, most of them train insanely hard.
The AMRAP will cause you to do that and will send your metabolic rate into overdrive, which is a
good thing when it comes to dropping body fat on this plan. If you don’t know, doing an AMRAP
simply means you try to complete as many rounds of the reps of the given exercises in a set
amount of time.
For this trainer, it’s always going to be three exercises related to the body part you’re working that
day and it’s always going to be between 12-20 minutes. I’ve also come up with exercises that flow
together well, meaning you won’t have to go from one end of the gym to another to complete it.
But don’t expect anything simple. These are going to absolutely wear you out but the end result
will have you smiling – after the certain feeling of nausea, of course.
PG 2
CORY GREGORY
MIX OF METHODS
TRAINER
100-REP EXPLOSION
I’ve always had fun with making up some pretty wild names for the workouts I post on social
media, but we got straight to the point with this one.
The “100-Rep Explosion” refers to the pump you’ll be facing after this one, as well as the chance
that your shirt may explode after 200 reps of bicep curls.
These burnout sets are awesome finishers but I upped the ante on them. You’re not allowed to set
the weight down until ALL 100 reps are completed.
It can rest on your legs or hang wherever, but don’t actually set the dumbbell or barbell down until
the 100 reps are completed.
This makes the muscle gush with a pump like no other, and that is a guarantee. Plus, it improves
conditioning and the high reps are great for connective tissue. I’ve seen great results when it
comes to muscle growth and just the hardness of the muscle from these 100 rep explosions and
that’s why I put them in. They will be the finisher to each of the weight room days and you may not
know what just happened as you wobble out of the gym.
OLD SCHOOL 5X5
I’m a huge fan of the Old School type of training. Heck, I even called the gym I co-own “The Old
School Gym.” There was just something raw and gritty about the way those guys trained. The
simplicity of just getting under the bar and doing five sets of five reps and adding a plate each
time just sounded hardcore to me.
Well, we’re putting that in this trainer as well though we’re adding a unique twist to it.
Each time you do a squat or bench press in this trainer you’re going to do five work sets. But the
reps won’t always be just five. In fact, it will change each week, varying from as many as 5 sets of
20 to 5 sets of 1 or 5 sets of 3. Each week will be different, but the key is keeping that same old-
school approach and trying to set a PR with whatever reps are listed each time.
DAILY ROUTINE/BODYWEIGHT EXERCISES
So here is the real bread and butter as to what makes this trainer unique. In order to keep your
strength level at a high level while still shedding body-fat and getting lean, I applied a daily
bodyweight routine to be done after your work in the weight room.
On top of that we have three days of major bodyweight work, an aspect that paid HUGE dividends
when I was dieting. I found that adding in the bodyweight work to my regular gym work helped me
keep my strength to a greater degree than any training program I had tried during a diet phase. To
be honest, it was almost like the Holy Grail to me.
Over the years my stretch reflex was shot to hell and I had no so-called pop out of the bottom
on a lot of movements. By adding in the daily routine to my regular movements, it put my training
over the top. I was able to get lean, get in good condition and stay strong, all by mixing in all these
methods.
PG 3
CORY GREGORY
MIX OF METHODS
TRAINER
It’s absolutely a crucial part of this plan and I know what it’s done for me. As for where I came up
with it, I remember reading about all the crazy stuff Hershel Walker did in the 1980’s instead of
lifting weights and I was very intrigued.
Now I couldn’t match the supposed 2,000 push-ups, 1,000 pull-ups and 2,000 sit-ups he allegedly
did – heck even 300 push-ups, 100 pull-ups and 200 sit-ups everyday was too much – but I knew I
was on to something. I thought to myself if I can just do something everyday to keep blood in the
muscle it would have to make myself stronger and look better.
I gave myself a minimum that I had to do on days I was training weights and numbers I had to
hit on days I didn’t go to the gym. For this trainer, I included push-ups, air squats, crunches and
ab wheels as required bodyweight movements, and made pull-ups and dips extra if you’re looking
to push the envelope. I never missed and it’s stuff you can do anywhere with minimal to no
equipment. Well, Hershel was definitely right because it made a big difference.
The concept of working out 3 days a week hard in the gym and everyday at home is a homerun.
You’re still lifting heavy but the TFT, AMRAP’s and daily routines bring out the conditioning, creating
the perfect storm.
Training Layout
First things first – you will be training hard and training frequently during this trainer. Now that
you’ve understood and embraced that, let’s look at how the training will be laid out. You will be
training three days in the gym – Monday, Tuesday and Thursday.
MONDAY OVERVIEW
Monday will be reserved for back and biceps and will start off with an exercise using the
Conjugate Method. We will rotate between four forms of deadlifts (conventional, sumo, block pull,
deficit deadlift), three forms of pull-ups and a clean, working up to a 1-rep max each time. That will
be followed by your Time Frame Training movement with either seated rows or pull-downs, and
then the AMRAP featuring 1-arm rows, pull-ups and seated rows. The 100-rep explosion finisher
includes two bicep moves to finish off an intense day. The daily bodyweight routine must also be
completed at some point during the day.
TUESDAY OVERVIEW
On Tuesday, it’s all about the Chest and Triceps. We start with the Old School 5x5 method on
bench press and you’re trying to set a PR on the last set each week. From there we go to TFT and
we’re also going to include some type of dumbbell movement.
If you feel like you need some direct shoulder work, the TFT portion of the workout is the time to
do it with dumbbells. The AMRAP features Incline DB press, Flat DB Fly and Push-ups, while the
100-Rep Explosion is two tricep exercises. Throw in the daily bodyweight routine and you’ve got a
hell of a day.
PG 4
CORY GREGORY
MIX OF METHODS
TRAINER
THURSDAY OVERVIEW
Legs take the spotlight on Thursday starting with the Old School 5x5 method on Squat. The
TFT part of this day includes some variety of walking lunges, whether it’s bodyweight, barbell or
dumbbell. The AMRAP is a straight killer and includes plyo squats, plyo lunges and box jumps. This
will test your conditioning for sure and it will make your heart rate skyrocket.
The 100-rep explosion finisher centers between the leg extension and leg curl, giving your legs a
massive pump as you crawl out the door.
Your lower body may hate you by this point but you’re not done quite yet. Remember, you still have
your daily routine to hit at some point in the day and that also includes air squats. It may seem
like madness at the time but simply keep your mind on the end result.
WEDNESDAY, FRIDAY, SATURDAY OVERVIEW
For the other three days (Wednesday, Friday and Saturday), it’s all about bodyweight movements
– push-ups, air squats, crunches, ab wheels and if you’re really looking to push it, add pull-ups and
dips. Unlike the three gym days, the reps will be significantly ramped up. We’re talking up to 800-
plus reps of bodyweight movements on these three days and that can get downright nasty if
you’re not ready for it. Combined with the work in the gym, the bodyweight movements will allow
for some impressive gains.
SUNDAY OVERVIEW
Lastly, Sunday is a rest day.
PG 5
CORY GREGORY
MIX OF METHODS
TRAINER
WORKOUT OVERVIEW
MON TUE WED THUR FRI SAT SUN
WEEK 1
BACK/BICEPS: CHEST/ BODYWEIGHT BODYWEIGHT BODYWEIGHT

WEIGHTED LEGS REST DAY
TRICEPS MOVEMENTS MOVEMENTS MOVEMENTS
PULL-UPS
WEEK 2

SUMO LEGS REST DAY
DEADLIFTS
WEEK 3

CLEAN AND LEGS REST DAY
PRESS
WEEK 4
BACK/BICEPS: CHEST/ BODYWEIGHT LEGS BODYWEIGHT BODYWEIGHT REST DAY

3” BLOCK PULL TRICEPS MOVEMENTS MOVEMENTS MOVEMENTS
WEEK 5
BACK/BICEPS: CHEST/ BODYWEIGHT LEGS BODYWEIGHT BODYWEIGHT REST DAY

V-BAR PULL-UPS TRICEPS MOVEMENTS MOVEMENTS MOVEMENTS
WEEK 6

DEFICIT LEGS REST DAY
DEADLIFT
WEEK 7

WEIGHTED LEGS REST DAY
CHIN-UPS
WEEK 8

CONVENTIONAL LEGS REST DAY
DEADLIFT
PG 6
CORY GREGORY
MIX OF METHODS
TRAINER
MONDAY
METHOD WORKOUT REP RANGES NOTES
CONJUGATE WEEK 1: WEIGHTED PULL-UPS 1 REP MAX
DAYTIME
LOWER BODY WEEK 2: SUMO DEADLIFT

WEEK 3: CLEAN AND PRESS
WEEK 4: 3” BLOCK PULL
WEEK 5: V-BAR PULL-UPS
WEEK 6: DEFICIT DEADLIFT STAND ON 2 PLATES
WEEK 7: WEIGHTED CHIN-UPS
WEEK 8: CONVENTIONAL DEADLIFT
TFT WEEK 1: SEATED ROWS 50 REPS IN 5 MINS
WEEK 2: PULL-DOWNS AMRAP IN 4 MINS
WEEK 3: SEATED ROWS AMRAP IN 4 MINS
WEEK 4: PULL-DOWNS 50 REPS IN 5 MINS
WEEK 5: SEATED ROWS 50 REPS IN 5 MINS
WEEK 6: PULL-DOWNS AMRAP IN 4 MINS
WEEK 7: SEATED ROWS AMRAP IN 4 MINS
WEEK 8: PULL-DOWNS 50 REPS IN 5 MINS
AMRAP TRI-SET: WEEK 1: 12 MINS REPEAT THE TRI-
1-ARM ROWS: 15 REPS SET AS MANY
PULL-UPS: TIL FAILURE WEEK 2: 14 MINS TIMES AS YOU CAN
SEATED-ROWS: 15 REPS WEEK 3: 16 MINS IN THE GIVEN TIME
WEEK 4: 20 MINS
WEEK 5: 12 MINS
WEEK 6: 14 MINS
WEEK 7: 16 MINS
WEEK 8: 20 MINS
100-REP EXPLOSION 2-BICEP EXERCISES: 100 REPS OF EACH CHOICE ONE “A”
A) B
ARBELL CURLS OR MOVEMENT WORKOUT AND ONE
PREACHER CURLS “B” WORKOUT EACH
B) DUMBBELL CURLS OR WEEK
HAMMER CURLS
COMBO PUSH-UPS 50-100
EVENING
AB WHEELS 25-50
WEIGHT CRUNCHES 50-100
AIR SQUATS 50-100
OPTIONAL DIPS 25-50
PULL-UPS 25-50
Important Disclaimer: Please Consult A Physician Before Beginning Any Challenge, Diet Plan, Supplement Regimen, Or Workout Plan. The Information Provided Through
This Site Is Intended To Assist You In Your Fitness Efforts. All Information Is Of A General Nature And Is Furnished For Educational Purposes Only. The Information
PG 7
Provided Through This Site Is Not Intended As A Substitute For Medical Counseling, Or The Professional Advice Of Your Personal Physician. Before You Begin Any Fitness
Or Nutrition Program, Consult Your Physician To Determine If The Fitness Or Nutrition Program Is Right For Your Needs. Do Not Start A Fitness Or Nutrition Program If
Your Physician Advises Against It. The Site Is Intended For Use Only By Healthy Adult Individuals. The Site Is Not Intended For Use By Minors Or Individuals With Any Type
Of Health Condition. Such Individuals Are Specifically Advised To Seek Professional Medical Advice Prior To Initiating Any Fitness Or Nutrition Effort Or Program.
CORY GREGORY
MIX OF METHODS
TRAINER
TUESDAY
OLD SCHOOL 5X BENCH PRESS WEEK 1: 5X5
DAYTIME
WEEK 2: 5X5
WEEK 3: 5X8
WEEK 4: 5X3
WEEK 5: 5X20
WEEK 6: 5X5
WEEK 7: 5X3
WEEK 8: 5X1
TFT WEEK 1: INCLINE DUMBBELL PRESS 50 REPS IN 5 MINS
WEEK 2: FLAT DUMBBELL PRESS 50 REPS IN 5 MINS
WEEK 3: FLAT DUMBBELL FLYES AMRAP IN 4 MINS
WEEK 4: INCLINE DUMBBELL PRESS 50 REPS IN 5 MINS
WEEK 5: FLAT DUMBBELL PRESS 50 REPS IN 5 MINS
WEEK 6: DUMBBELL FLYES AMRAP IN 4 MINS
WEEK 7: INCLINE DUMBBELL PRESS AMRAP IN 4 MINS
WEEK 8: FLAT DUMBBELL PRESSW 50 REPS IN 5 MINS
AMRAP 15 MINS TRI-SET: WEEK 1: 12 MINS REPEAT THE TRI-SET
INCLINE DUMBBELL PRESS: 15 REPS AS MANY TIMES
CHEST FLY: 15 REPS WEEK 2: 14 MINS AS YOU CAN IN THE
PUSH-UPS: 15 REPS WEEK 3: 16 MINS GIVEN TIME
WEEK 4: 20 MINS
WEEK 5: 12 MINS
WEEK 6: 14 MINS
WEEK 7: 16 MINS
WEEK 8: 20 MINS
100-REP EXPLOSION 2-TRICEP EXERCISES: 100 REPS OF EACH YOUR CHOICE
1 PUSHDOWN EXERCISE MOVEMENT OF WORKOUT
1 BARBELL EXERCISE MOVEMENT
EVENING
AB WHEELS 25-50
AIR SQUATS 50-100
OPTIONAL DIPS 25-50
PULL-UPS 25-50
PG 8
CORY GREGORY
MIX OF METHODS
TRAINER
THURSDAY
OLD SCHOOL 5X SQUATS WEEK 1: 5X5
DAYTIME
WEEK 2: 5X5
WEEK 3: 5X8
WEEK 4: 5X3
WEEK 5: 5X20
WEEK 6: 5X5
WEEK 7: 5X3
WEEK 8: 5X1
TFT WEEK 1: BODYWEIGHT LUNGE AMRAP IN 5 MINS
WEEK 2: BARBELL / DUMBBELL LUNGE 50 REPS IN 5 MINS
WEEK 3: BODYWEIGHT LUNGE AMRAP IN 5 MINS
WEEK 6: BARBELL / DUMBBELL LUNGE AMRAP IN 4 MINS
AMRAP 15 MINS TRI-SET: WEEK 1: 12 MINS REPEAT THE TRI-SET
PLYO LUNGES: 10 REPS AS MANY TIMES
PLYO SQUATS: 10 REPS WEEK 2: 14 MINS AS YOU CAN IN THE
BOX JUMPS: 10 REPS WEEK 3: 16 MINS GIVEN TIME
WEEK 4: 20 MINS
WEEK 5: 12 MINS
WEEK 6: 14 MINS
WEEK 7: 16 MINS
WEEK 8: 20 MINS
100-REP EXPLOSION LEG EXTENSIONS 100 REPS OF EACH
LEG CURLS MOVEMENT
EVENING
AB \\WHEELS 25-50
AIR SQUATS 50-100
OPTIONAL DIPS 25-50
PULL-UPS 25-50
PG 9
CORY GREGORY
MIX OF METHODS
TRAINER
WEDNESDAY
BODYWEIGHT PUSH-UPS 150-200
DAYTIME
WHEELS 50-100
AIR-SQUATS 100-150
OPTIONAL DIPS 50-100
PULL-UPS 25-50
FRIDAY / SATURDAY
BODYWEIGHT PUSH-UPS 150-200
DAYTIME
WHEELS 50-100
AIR-SQUATS 50-100
OPTIONAL DIPS 25-50
PULL-UPS 25-50
SUNDAY
REST DAY
PG 10
CORY GREGORY
MIX OF METHODS
TRAINER
Diet Overview
If the goal with the Mix of Methods trainer is to get leaner while maintaining strength, then the
diet certainly has to reflect that as well. But what I’ve learned along the way is that dieting to the
extreme will erase any chance you have of keep any semblance of strength. Believe me, I’ve tried
the tuna and water method, and it took less than a week for me to think that being stranded in a
desert was a better option.
On the other hand, if you’re trying to get lean then forget about raiding the freezer for ice cream at
night or starting your day with a full stack of pancakes. That may fly every once in a while but we’re
trying to get lean so a plan is imperative. Luckily, what I’ve laid out is simple and easy to follow.
Most importantly, it’s effective and its mix of protein, healthy fats and carbohydrates means it
should work great for just about any lifter.
After trying just about every diet there is to get lean, this is one that has always worked well and
is a great one for any lifter to jump into because of its simplicity. It’s not going to be a total shock
to the system and there’s enough variety to keep it interesting. With the added fruit and sweet
potato you’ve also got an ideal amount of carbs to keep your strength while still shedding body-
fat. Most of all, it’s not complicated. There’s no guesswork involved. You simply have to follow the
plan I’ve laid out and the results will come.
The MP Supplement Stack fits in perfectly with the plan as well. The Carnitine Core is a great
product to help burn fat, while our Assault pre-workout is as legit as it gets when it comes to
that category. The BCAA powder is also a great addition to the stack and helps incredibly when
it comes to muscle repair and recovery. With the frequency of bodyweight workouts recovery is
going to be paramount.
Plus, I’ve given you the option to add in some Combat protein powder if you feel like your body
needs some additional protein. Listen to your body throughout the process as these are general
guidelines as far as how much to eat. You may need to adjust here and there – or add in some
Combat powder, for example – but stick with the general layout and you’ll have no problem getting
lean and staying strong.
Let’s get to work -
It’s time to MIX it up!
PG 11
CORY GREGORY
MIX OF METHODS
TRAINER
IMMEDIATELY UPON WAKING:

Carnitine Core
BREAKFAST:
2-3 whole eggs
½-1 whole grapefruit
BEFORE TRAINING:
Assault
Take Assault before 3 gym days and 3 major
bodyweight days
POST WORKOUT:
BCAA 3:1:2 Powder
1 Scoop of Combat can also be added
A.M. SNACK:
2 pieces of fruit
1 handful of nuts
LUNCH (3RD MEAL):

8-10 oz. lean meat
Green veggies
P.M. SNACK:
1 piece of fruit
1 handful of nuts
DINNER (5TH MEAL):

8-10 oz. meat
Veggies
1/2 sweet potato
BEFORE BED:
BCAA Powder & 1 cheese stick
OPTIONAL:
1 scoop of Combat if needed at either snack or
before bed.
PG 12
CORY GREGORY
MIX OF METHODS
TRAINER
PG 13
V2.3 20141031

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CORY GREGORY

BACK/BICEPS: CHEST/ BODYWEIGHT BODYWEIGHT BODYWEIGHT

BACK/BICEPS: CHEST/ BODYWEIGHT BODYWEIGHT BODYWEIGHT

BACK/BICEPS: CHEST/ BODYWEIGHT BODYWEIGHT BODYWEIGHT

BACK/BICEPS: CHEST/ BODYWEIGHT LEGS BODYWEIGHT BODYWEIGHT REST DAY

BACK/BICEPS: CHEST/ BODYWEIGHT LEGS BODYWEIGHT BODYWEIGHT REST DAY

BACK/BICEPS: CHEST/ BODYWEIGHT BODYWEIGHT BODYWEIGHT

BACK/BICEPS: CHEST/ BODYWEIGHT BODYWEIGHT BODYWEIGHT

BACK/BICEPS: CHEST/ BODYWEIGHT BODYWEIGHT BODYWEIGHT

LOWER BODY WEEK 2: SUMO DEADLIFT

IMMEDIATELY UPON WAKING:

LUNCH (3RD MEAL):

DINNER (5TH MEAL):

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