Men's Fitness Ultimate Workout Plan

magazine
ULTIMATE
WORKOUT
PLAN
Build a muscular body
Burn off unwanted fat
For beginners or experts
WorldMags.net
magazine
ULTIMATE
WORKOUT
PLAN By Alistair McDonald
Meal plans Sion Colenso

Photography Tom Miles
Design Fanni Kosztolanyi
Subeditor Juliet Giles
Model Ben Kirby @ Premier
With thanks to
www.fitnessfirst.co.uk
For more information on Men’s Fitness magazine, go to www.mensfitnessmagazine.co.uk.

To subscribe call 0844 844 0081.
Dennis Publishing
© Copyright Dennis Publishing Ltd. Licensed by Felden 2008
The health and fitness information presented in this book is intended as an educational resource and is not intended as a substitute for medical advice. Consult
your doctor or healthcare professional before performing any of the exercises described in this book or any other exercise programme, particularly if you are
pregnant, or if you are elderly or have chronic or recurring medical conditions. Do not attempt any of the exercises while under the influence of alcohol or drugs.
Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. Neither the author of the information nor the producer nor
distributors of such information make any warranty of any kind in regard to the content of the information presented in this book.
WorldMags.net
WorldMags.net
magazine SECTION 1 SECTION 2
7 Introduction 39 The workouts
Welcome to your new body How the training plan works
10 FAQs 40 Month 1
Your questions answered An introduction to weights
12 Know your gym 52 Month 2

A beginner's guide Preparing to go heavy
14 Safety 64 Month 3
Avoid injury while training Time to increase the intensity
CONTENTS
ULTIMATE WORKOUT PLAN
16 Anatomy & 76 Month 4

training tips Focus on the speed of lifts
Good advice to get started
88 Month 5
20 The perfect lift Introducing pyramid systems
Form tips for all exercises
100 Month 6
22 Basic nutrition Pack on some real muscle
Eating for a better body
112 Month 7
26 Supplements Emphasising eccentric lifts
What to take, and when
124 Month 8
28 Cardio sessions Increasing sets and reps
Burn fat and get fit
136 Month 9
32 Pre-workout Adding super-sets
warm-ups
Prepare your body for training 148 Month 10
Max out with drop sets
34 Post-workout
warm-downs 160 Month 11
Recover after a workout Pre-exhaustion training
36 Self tests 172 Month 12

Keep track of your progress Adding the final touches
as the months go by
184 What's next?
Keeping the body you've built
WorldMags.net Men's Fitness 5

WorldMags.net
INTRODUCTION SECTION 1
WELCOME TO THE
PLAN
If you've always dreamed of having a
great body, then this is where to start
W
elcome to the Ultimate
Workout Plan, your
one-stop training
programme for building
bigger, stronger, better-balanced and
more powerful muscles. With this
12-month, primarily weights-based,
plan we'll take all the hassle out of your
training, as we identify what exercises
you need to do, what weight you should
be lifting and what weight-training
system you should use. Each month
has its own designated exercises and
systems and each is designed to
increase muscle growth and fitness
progressively, safely and systematically.
WHAT’S IN THE PLAN?

Inside you’ll find all the information you
need to pump up your pecs, shoulders,
back, biceps, backside and legs and
shape a great physique. Starting with
how to choose a gym and what to pack
in your kit bag, we'll explain everything
you need to know to build a better
body, from the correct gym etiquette to
follow and how to perform the perfect
lift, to the best foods to eat to fuel your
muscle building.
We’ve got it all planned for you, so
for the coming 12 months let this guide
be your training bible. Pack it in your kit
bag and simply follow our instructions

SECTION 1 INTRODUCTION
burn unwanted fat and you'll also

find that the more muscle you build
the faster you'll burn that fat. For every
0.45kg of lean muscle gained you’ll
burn an extra 250-350 calories a
week. That may not sound like a lot,
‘It may seem

pretty obvious
that weight
training is key
to building
muscle, but it’s
surprising how
few men know
You'll need to use a Smith
machine for the heavy lifts
how to use
it effectively'
to the month-by-month workout Ultimate Workout Plan will encourage but imagine how many calories you’ll
programme (starting on p38). All you you to do. be incinerating when you pack on a
need do is record your progress in the couple of kilos of lean muscle.
training logs at the end of each month's MAKING GAINS
workout and grow more muscle. If you follow the plan you should expect GET IT RIGHT
a month-by-month increase of around It may seem pretty obvious that weight
WHAT ELSE WILL YOU FIND? 0.5-1kg of lean muscle. After a couple training is key to building muscle,
As well as showing you the right of months your muscles will take on but it’s surprising how few men know
exercises and training programmes a more defined look, they’ll be more how to use it effectively. Many assume
we’ll also show you how best to warm toned, your physique will be better the bench press on its own will give
up for weights (and for cardiovascular balanced and you’ll feel great. A few them the torso they crave and think
training), how to minimise your injury months later and you’ll be in peak, that biceps curls are all they need to
risk, both by pre-training and gradually beach-posing condition. pump up their upper arms. Yes, these
building up your training, and how to Some men, notably those with are important but there are other, better,
warm down. We've devised 12 simple athletic to large builds, will find it easier exercises. Lots of men also make the
meal plans that will provide all the to pack on muscle than those with mistake of neglecting their legs and
nutrients and calories you need to feed slighter frames. But the programme backside. Bad idea. Aside from the fact
your muscles. And to give your muscle will work for everyone. Nutrition will be you'll want muscled legs to balance
building an extra boost we'll also tell particularly important for slimmer men your muscled upper body, you'll need
you what supplements are worth to pack in the healthy calories needed those powerful legs to perform many of
spending your money on. to increase muscle dimensions. the upper-body exercises.
And because it's important that you But even if your build is far from slim But perhaps the biggest mistake
vary your workout – to stimulate your the programme will still work for you. you could make is to assume that more
muscle fibres – that's exactly what the Cardiovascular workouts will help you is always better. Muscles are primarily
8 Men's Fitness WorldMags.net

INTRODUCTION SECTION 1
made up of protein. Weight training

breaks down this protein, creating Sample workout log
microscopic tears in your muscle fibres,
and it’s in your downtime, when these
fibres regenerate, that your muscles
grow. So it's crucial that you factor in
rest periods and recovery time and
12/10/08
avoid doing extra workouts, which can
halt your muscle growth.
THE CORE EXERCISES

2 10
2 10
In this plan we'll stick to core moves
that are proven to build muscle. Mostly
we've focused on compound exercises
2 10 15 kg eac
2 10
that work across a number of joints
and involve large muscles. We have 50 kg
included some isolation exercises, such
2 10 20 kg
2 10
as biceps curls, but on their own these
won't build muscle as effectively. 10 kg eac
And although you might feel that we
2 10
2
haven't included as many exercises
as other programmes, you don't need 45 ec n s
to worry about being left feeling bored.
We've included more than 60 exercises, 2 10
and each month the programme will
hit your body in a slightly different way,
using different weight training systems Sample
to help keep both your mind and your Workout
muscles stimulated. log
WANT A SIX-PACK?
Of course you do. Well, with the
Ultimate Workout Plan you have
every chance of getting one – once
you've got rid of the fat from your
gut. Specifically selected abdominal Log it as you do it…
exercises will complement your weight
training and encourage that slab of
Each month includes a workout also space for you to
muscle down the front of your torso
log for you to record your progress. record details of cardio
to make a rippling appearance. We’ve Simply photocopy the pages and workouts, such as
also designed specific cardiovascular use them to record the reps and the distance you've
routines that won’t detract from your times you achieve and the weights covered and power
muscle-building weight training but will you lift for each workout. There's output generated.
torch the fat that's hiding your abs. ■

SECTION 1 FAQ
FREQUENTLY ASKED
Q: Will weight training make
Questions
me bulky?
A: This book will show you how to
build muscle, but in an athletic way.
You’ll find workouts designed to boost
your power and athleticism, as well as
If you've got a training query the chances help you increase your muscle size.
are we've got the answer… The aim is to develop an aesthetically
pleasing and usable physique.
Q: Should I combine
cardiovascular exercises
with weight training?
A: Training the cardiovascular (aerobic)
energy system and the strength, speed
and power (anaerobic) energy system at
the same time can result in one training
method cancelling out the gains made
by the other. The emphasis in this
book is on weight training, but it is still
important to do some cardiovascular
work, so we have included some
complementary cardiovascular
workouts (see p28) that won’t have a
negative effect on your muscle building.
Q: Can I do the plan at home?

A: You’d need to have a good supply
of weights in your garage as well as a
proper bench and racks for squatting if
you wanted to follow the plan at home.
Instead, we recommend that you train
in the right gym (see p12). In a gym
you’ll have all of the equipment that you
need to complete the plan as effectively
as possible.
Q: What if my gym doesn’t

have the right kit?
A: We’d be very surprised if you can’t
find a gym with the right kit. There are
no unusual exercises in any of the
workouts. You should be able to find a
gym with the fixed and free weights and
for the cardiovascular element you can

FAQ SECTION 1
lace up your trainers and go outside for

a run or jump on your bike.
Q: Will I be able to take a

holiday while I'm following
the plan?
A: Of course. This is a training plan
not a prison sentence. You’ll be
training three to four times a week,
so you’ll have plenty of rest days. The
programme also includes recovery
periods and months, so you could
schedule your holidays for these times.
Q: I already weight train,

should I start at the
beginning of the plan?
A: If you have already developed
a foundation of free weight training
strength then you can start the
programme at month three or four. But
before you do that, it's important that
you make sure you're proficient at all
the lifts in the workouts and that you're
ready to lift heavy weights in excess of
80 per cent of your one-rep maximum.
Q: I have a slim body shape,

will I still gain muscle?
A: Yes. If you're naturally slim, eating
Q: Do I need a
the right food in the right quantities and
taking supplements will be crucial (see
training partner?
page 22). You should also keep your A: Ideally yes. A training partner
cardiovascular work to a minimum. Your Q: If I'm progressing well should will motivate and encourage you
metabolism is probably already fast and I add in extra workouts? to train when you'd rather not go
so it won't need to be further revved up A: No. The plan is carefully structured to the gym. He can also help you
by cardiovascular work. to help you progressively build muscle. push yourself to the limit, which
Extra workouts will reduce your chances you'll need to do to build bigger
Q: How much muscle gain of success because you need rest days muscles. Without one you'll need to
can I expect? when you're trying to build muscle. It’s use a Smith machine (above) when
A: That's the million dollar question. As when you're not training that your body lifting heavy weights or perfoming
a guide, you can expect to add about adapts to the workouts and builds lifts such as bench presses. So, if
0.5-1kg per month, maybe more if you stronger, larger and more powerful you train alone, make sure the gym
are completely new to weight training or muscles. It can take up to 48 hours to you choose has a Smith machine.
you have the right genes. recover from a tough workout.

SECTION 1 KNOW YOUR GYM
KNOW YOUR GYM!
What you need to

check, do and take
Everything you need to know, to look and act like a pro in the gym
Key items to pack in your kit bag LOCATION AND OPENING TIMES terms of fixed weights you’ll need a leg
Think about where and when you want curl, leg press, lat pull down, seated
■ Sweat pants and tracksuit to train. If you work long hours or have calf raise, which will invariably be
top or sweatshirt. to do a lot of travelling to and from work plate loaded, chinning bar and cable
■ Shorts.
■ Fitness training T-shirt or vest. then your best bet might be a gym crossover machine.
■ Trainers and socks. close to your workplace. A Smith machine will be
NOTE
■ Towel. useful for lifting free weights
■ Drinks bottle containing a protein
or energy-replacement drink. CHECK OUT THE EQUIPMENT – and, if you don't have a regular
Or a protein bar (see p26). Take a look round and see what kit they training partner, a necessity for lifting
have. For the Ultimate Workout Plan in heavy weights. You should also make

KNOW YOUR GYM SECTION 1
sure there are enough bars,

benches, discs, dumb-bells TIP
able to offer you the right
advice when you need
Weight trainers
Keep an eye
ou
and weight racks. anyone trainin t for expert help.
heavy weigh g with
When you start to lift heavier
Cardiovascular and ask if he ts on his own
If he says yes needs a spotter. weights, using an X-trainer (or old
equipment is less then you've fo PEAK TIMES
a way to get und school-type trainer with a relatively
important for the plan, a set in Ask about the best
between his
given its emphasis on possibly a ne – and times to train in terms of
thin midsole) will be better and
w training
partner. safer than a normal running shoe.
weight training. But, if your equipment availability and
This is because you need a stable
gym has plenty of exercise make sure these fit in with
lifting base and a running shoe,
bikes, treadmills and rowing your own schedule. Some gyms
with a thick midsole that will
machines then you'll be able to do all will also you offer off-peak membership
compress, will not provide this.
components of your workout under one if you can train at less popular times,
Weight lifters use shoes that are
roof – making your life easier. which could save you a lot of money.
very stiff and offer ankle support.
You don’t need to go this far but a
GYM INSTRUCTORS WHO TRAINS THERE?
pair of X-trainers will do the job.
Check what qualifications and how Traditional body-building type gyms
much experience the instructors have. feel a bit intimidating when you're just
You'll need to be sure that they'll be starting out. They shouldn't be if you
stick to this plan, but don't allow your
training to be affected by unsolicited
Gym etiquette and outdated training theory.
Gyms tend to have lots of unwritten CHECK THE SMALL PRINT

rules that can seem intimidating for A number of gyms, especially chains,
newcomers. Top of this list can be will tie you into membership for a set
interrupting other members' training period. Find out what the cancelation
to get onto the bench press or policy is and whether your membership
under the squat rack. You shouldn't will let you use other gyms in the chain.
be afraid to ask – though possibly Don’t pay for facilities you’ll never use. ■
not in the middle of a set. Politely
ask them how long they're going
to be or how many sets they've got Weight belts and gloves
left and whether you can jump in
between. This way you can avoid Weight belts probably get sore palms, but don't be
standing around wasting time, Don’t use them unless you've tempted to use gloves. In time your
and decide whether to move on previously injured your back and hands will harden, and lifting without
to another exercise while you're need the support. It's important you gloves will also give you a better feel
waiting or substitute it with a develop strength in your core (back he bar and produce
on the produc better lifting.
similar move. and abs) to provide stability. The
Other rules to remember: plank (see p43) and side plank (see
■ Always wipe down equipment p83) are key exercises for this.
after you've used it. Weight gloves
■ Always return equipment to its If you’ve never used Olympic bars
‘home’ after you’ve used it. and free weights before you’ll

SECTION 1 SAFETY
AVOIDING INJURY AND OVERTRAINING
Safety
Follow these simple safety steps to make
sure you don't hurt yourself in the gym
Rest and
optimum
nutrition will
significantly
reduce the
chances of you
overtraining
W
e've designed the
Ultimate Workout
Plan so you can
safely build muscle
progressively, but it's important you take
note of the following guidelines:
1 Always underestimate what you

think you can lift when first starting
out on the plan, especially if you are
new to weight training or you're
returning after a long lay-off.
2 Learn correct lifting technique and
follow our form tips on the workout
pages and our lifting tips on p20.
3 Don’t train when you are tired or ill
(see overtraining signs, right).
4 Work with a spotter or use a Smith
machine when lifting heavy weights.
5 Always check the condition of the
equipment before you use it.
6 Put the collars on the bars – that’s
what they're there for.

SAFETY SECTION 1
7 Wear the right gear (see p12). Lost your job? Girlfriend
8 Don’t be afraid to ask for advice dumped you? Dog died?
Then get to the gym.
from a suitably qualified and
experienced trainer. You can't
know everything.
9 Always warm up and warm down.
OVERTRAINING
Take a look at the overtraining
symptoms listed below. If you think
that two or more apply to you then
you should think about taking some
time off from your training programme.
Normally three to four days should be
enough to get you back on track, but
when you return make sure you do so
at a reduced intensity. If you continue to
suffer from the symptoms (or they return
quickly) take at least two weeks off. If
the symptoms return again then there
may be other causes and you should
consult your GP.
TIP
‘No matter how Too m
stress a any late nights
tw
experienced you problem ork and relatio
,
If you're s can all take th nship
are it's crucial n e
out then ot feeling up to ir toll.
it's wo
whole p worth looking rking
you warm up' ic a
can redu ture to see how t the
ce yo
Sometim your stress lev u
es a ligh els.
OVERTRAINING SYMPTOMS ■ Sleep problems. can help t wo
perk you rkout
■ A lack of desire to train. ■ Lack of appetite. up.
■ Constantly feeling tired
and listless. MUSCLE SORENESS process that causes the soreness. If you
■ Decreased maximal heart rate. That ‘ouch to the touch’ feeling in haven't trained your muscles for some
■ Greater susceptibility to illness – your muscles, also known as delayed time then chances are you’ll experience
particularly in the throat and chest. on-set muscle soreness (DOMS) is an more soreness than someone who's
■ Mood swings. inevitable consequence of trying to been training for a while.
■ Feeling anxious and stressed. build bigger muscles, but it shouldn’t But no matter how experienced you
■ An increase in resting heart rate be debilitating. It's most probably are it's crucial that you warm up and
(RHR). This should be taken a few caused by the microscopic tears in warm down – as these processes will
minutes after waking; an increase your muscles that result from weight minimise muscle soreness. Vitamins A,
above ‘normal’ can indicate training. As these heal they produce C and E can also help to reduce the
that you have not fully recovered bigger, stronger muscles – providing, inflammatory responses associated
from your previous workouts or are of course, you are getting optimum with muscle soreness – as can a soak
suffering from stress. rest and recovery – and it's this healing in a hot bath. ■

SECTION 1 ANATOMY AND TRAINING TIPS

ANATOMY AND TRAINING TIPS SECTION 1
ALL YOU NEED TO KNOW ABOUT
Muscle building
If you understand the muscle building process
you're more likely to enjoy your workouts and
see great results
MUSCLE
T
o get the most out of this plan the number of reps that you perform,
NOTE
FACT
you'll need to know where your will help them repair to become bigger Ther e are
600 muscl over
es
muscles are and how they and stronger than they were before. the human in
Muscles are body
work. Over the page we've listed made up of two
all the major muscle groups you'll be 2 KNOW YOUR HORMONES types of fibres: slow
working, so you'll know what muscles Training helps kickstart your body and fast twitch. Slow twitch
you're targetting and you'll never into producing a number of anabolic fibres use oxygen more
confuse your lats with your traps again. hormones – most notably testosterone efficiently and so are used during
And below we've included some tips and growth hormone – which are for endurance sports. Fast twitch
on how to train your muscles to achieve responsible for muscle growth and fibres are better at generating short
maximum growth. repair. All the training workouts and bursts of strength or speed and are
called upon during heavy lifts.
meal plans we've included in the
1 RING THE CHANGES Ultimate Workout Plan have been
If you always do the same exercises designed to maximise this effect. where you can no longer maintain
in the same way your body will get perfect form. You don’t have to go
used to the stimulus and your growth 3 LEARN TO FAIL to failure with every move. Certain
and strength will plateau. To avoid To grow your muscles you need to sessions in the Ultimate Workout Plan
that you need to gradually increase push them beyond their comfort zone. are designed for you to focus on your
the stress you place on your muscles. Occasionally this will mean working a lifting technique. In these workouts each
Progressively overloading your muscles, muscle to failure or to near failure. This rep must be explosive and performed
by using a heavier weight or increasing means performing a lift to the point with maximum effort to a 1:1 speed.
The key muscle movements 4 FIND A FRIEND

You can use a Smith machine for most
Muscles work differently depending moves are the most common moves but for the really heavy lifts you'll
on the direction in which you're direction of effort for resistance need to use a training partner or spotter.
working them: and cardio exercise. He must concentrate as much as you
and only ‘take the bar’ at the point
■ Concentric moves ■ Eccentric moves
of failure. A training partner can also
A concentric muscle action occurs An eccentric muscle action is one
when a muscle shortens as it that involves the lengthening of a help keep you motivated and assist
contracts to create movement, such muscle, such as when you lower a your forced reps – where you force out
as when you lift a dumb-bell towards weight. Eccentric moves use more one or two more reps than you could
you in a biceps curl. Concentric fast-twitch fibres. achieve without help. ■

SECTION 1 ANATOMY AND TRAINING TIPS
Know your muscles
Pecs Delts
Pectoralis minor Anterior deltoid
(beneath pectoralis (front)
major) Medial deltoid
Pectorialis major (middle)
Serratus anterior
Biceps
Biceps brachii
Forearm
Flexor carpi
Brachialis
radialis
Brachioradialis
Abs
External obliques
Transverse
abdominis
(beneath internal
obliques) Quads Vastus
Internal obliques lateralis
(beneath external Rectus femoris
obliques) Vastus
Rectus intermedius
abdominis (beneath rectus
femoris)
Vastus medialis

ANATOMY AND TRAINING TIPS SECTION 1
Delts Posterior
deltoid
Traps (back)
Trapezius Rotator cuff
(beneath deltoids)
Triceps
Back Triceps brachii
Rhomboid lateral head
(beneath trapezius) Triceps brachii
Teres major long head
Triceps brachii
medial head
Lats
Latissimus dorsi
Glutes
Lower Gluteus maximus
back
Erector spinae
Hams
Biceps femoris Calves
Semitendinosus Gastrocnemius
Semimembranosus Soleus

SECTION 1 THE PERFECT LIFT
12 STEPS TO THE...
Perfect lift
Follow the advice below to stay injury free and
push your lifting ability up to new levels
H
ow you lift a weight will lift being performed smoothly and
make a huge difference at the designated speed.
to the results you see.
If you lift with poor 7 Breathe in prior to each lift,
form, you're likely to get injured. brace your core and lift.
Approach your workouts half
heartedly and there's little chance 8 Brace your core, but maintain
you'll achieve your exercise goals. the natural curves of your spine
But if you focus properly and give throught the lift.
maximum effort, you'll be pleased
with the results. Keep these 12 9 Breathe out when you
tips in mind every time you lift and lower the weight (complete
you'll further increase your odds the eccentric contraction). For
of success. the chest press reverse the
breathing process so that you
1 Think about your workout for breath out prior to lifting and in
a few moments during the day as you press the weight. This will
before you do it. This will get you open the chest and allow you to
mentally ready to lift optimally. work more of the muscle.
2 Don’t mess around in the gym. 10 Make sure you work

You’re there to do a job. Mental through the full range of
focus is needed to optimise your movement required for the lift.
lifting potential. 5 Make sure you are warmed up This will ensure maximim muscle fibre
properly before you lift by following the recruitment and growth.
3 Check that the bar, collars or pre-workout routine on pages 32-33.
bench, and any other equipment is 11 When the going gets tough
working properly before you lift. 6 Just before you complete your don't sacrifice your form by, say,
reps, focus and tell yourself that you arching your back on the bench press
4 Listening to music has been shown will complete your set. Use ‘self-talk’. because this could lead to injury.
to boost lifting performance so crank Tell yourself that you are strong and
up your MP3. But make sure your powerful. This will gee you up. Also try 12 Remain in the zone during your
earphones and MP3 are well out of the to quickly run through in your mind workout. Keep focussed and your
way when you lift. what you are about to do. Visualise the muscles will respond.
20 Mens Fitness WorldMags.net

THE PERFECT LIFT SECTION 1
Selected weight-training systems

Simple sets Drop sets Supersets Pre-exhaust Split routine Negatives Forced reps
(eccentric lifts)
Each set This intense Two exercises You do an Body regions, These workouts With the aid of a
Description
contains the method of performed back- isolation exer- such as the emphasise training partner
same number of training begins to-back without cise, such as a legs, chest the lowering you 'force' out 1
reps. with a heavy rest. These triceps extension and shoulders (eccentric or 2 additional
For example, 4 load. As many can either be followed by a are exercised muscular reps once you
x 10 means four reps as possible non-competing compound move, during separate contraction) have reached
sets of ten reps. are completed supersets, such such as a triceps workouts. phase of the lift. failure.
then some of as chin-ups and dip. This enables Take a slow
the weight is squats, which maximum effort f ive count as you
removed. As work different to be put into lower the weight.
many reps as body parts. each body part.
possible are Or they can
completed be competing
with the new supersets, such
weight before as press-ups and
more weight bench presses,
is removed. which work the
This process same body parts.
continues for
a designated
number of sets.
Largely depends This system will Supersets are The first exercise Split routines Super heavy This is a great
Effects
on the amount have a serious great at hitting reduces the enable maximum weights (100-120 way to stimulate
of weight lifted. anabolic effect muscle fibres targeted mental and per cent of your muscle growth.
If you lift medium- and significantly and stimulating muscle's physical effort 1RM), which you
heavy and heavy overload your growth, potential to be put into use during these
weights you'll muscles. particularly if you contribution training each lifts, will really hit
develop bigger use meadium to to the second body part. They're your muscles
muscles. heavy weights to move. This also good hard, building
target the same means that the because the fast twitch fibre.
muscle group. pre-exhausted system allows
muscle has to for relatively
work harder long periods of
during the muscle recovery,
compound and therefore
exercise. growth, between
workouts.
Despite their This is an An advanced Advanced Get used to A training An advanced

Comments
name simple advanced option. exercise option doing whole- partner will training option
sets are a very system. At because the body routines normally be that requires
effective form of least 48 hours' execution of before you start required to assist considerable
training. recovery must be the compound tackling these you throughout mental focus.
taken after these exercise can be workouts. these workouts. Should be used
workouts. Protein affected by the sparingly but it's
consumption performance a good way to
should begin of the isolation break through a
immediately move. As with weight training
afterwards. drop sets, plateau.
this system
should be used
sparingly
WorldMags.net Mens Fitness 21

SECTION 1 BASIC NUTRITION
Basic nutrition
Use the advice in this section to eat the
foods that will fuel your muscle building
P
utting in some hard work at
TABLE 1
the gym is absolutely vital Selected carbohydrates
if you want to shed fat and and their GI rating (out of 100)
pack on muscle. But so too is
having a good diet. If you don't eat the Sugars Boiled potato 56
right things at the right times you're not Glucose 100 Banana 55
going to make the most of all that effort Sucrose 65 Sweetcorn 55
you put into working out. This section Carrots 49
tells you everything you need to know
about eating for more energy and for a
Bread, rice and pasta
Rice – white 87
Peas
Grapes
48
46
Drink up
better body. Rice – brown 76 Orange 44 You're going
The good news is that nutrition Bread – white 70 Apple 38 to sweat in
doesn’t have to be complicated. In Bread – wholemeal 69 the gym so
fact it’s best when kept simple. And to Pitta bread 57 Dairy products you need to
make things even easier we’ve created Spaghetti – white 41 Ice cream 61 replace lost
12 monthly meal plans that have been Spaghetti – brown 37 Custard 43
fluid with
designed to provide you with the Fettucine 32 Skimmed milk 32
right number of calories and the ideal Full-fat milk 27
water. Make
combination of carbohydrates, protein Breakfast cereals sure you
and fat to give you the best chance to Cornflakes 84 Pulses rehydrate
build muscle. But we’re not expecting Cheerios 74 Butter beans 31 before you
you to stick rigidly to these plans, so Weetabix 69 Red kidney beans 27 get thirsty.
over the next few pages we’ll explain Shredded wheat 67 Red lentils 26
Take a water
the basics for you to build your own Muesli 56 Soya beans 18
meal plans. Porridge with water 42
bottle to the
Biscuits and snacks gym and sip
CARBOHYDRATES Fruit and vegetables Rice cakes 85 from it every
Carbohydrates are your body’s preferred Baked potato 85 Tortillas 72 few minutes,
source of energy. Without them you’d Broad beans 79 Shortbread 64 rather than
struggle to get out of bed in the Chips 75 Digestive biscuit 59
glugging it
morning let alone complete any of the Watermelon 72 Chocolate 49
workouts in this book. Carbohydrates Pineapple 66 Muffin 44
all down in
should always form the bulk of your Raisins 66 Peanuts 14 one go.
meals but when your aim is to build

BASIC NUTRITION SECTION 1
muscle they should make up around

60-65 per cent of your daily diet.
Carbohydrates can be either simple
or complex (which isn’t the same
thing as refined or unrefined). Simple
carbohydrates are basically sugars
and will give you an instant energy
boost, while complex carbohydrates
are essentially starches, found in pasta,
breads and vegetables, and will provide
you with a slower release of energy.
Both types are broken down in
your body into glucose, which is then
absorbed by your cells and converted
into energy. Any energy your body
doesn’t use is stored in your muscles
(and liver) as glycogen. But this can
only be stored in limited amounts and if
you allow these glycogen stores to drop
too low you’ll suffer fatigue or, worse,
your body will start to take proteins from
other parts of your body, which could
result in loss of muscle mass. After a
workout your muscles are crying out for
glycogen and can refuel their glycogen
stores twice as fast as normal. So aim
to eat a carb-based snack mixed with
some protein within 45 minutes of
finishing your last rep at the gym. A
snack such as a bagel with cream
cheese is a quick and tasty option. the glycaemic index of selected foods. PROTEIN
The carbs you need immediately Although high GI carbs make an The one thing most men know about
after a workout need to be mostly ideal pre- or post-workout snack you protein is that it helps build muscle.
simple carbs with a high glycaemic should try and base most of your meals In fact muscles are essentially stored
index (GI). The GI, which ranges from around low GI carbs. Ideally these protein, which is needed for a variety
0-100, measures the speed at which should be unrefined carbs, such as of functions, including repairing tissue
energy is released from carbohydrates, wholemeal bread or pasta, which not and transporting nutrients. But don’t
with low GI foods releasing their only give you a slow release of energy believe the myth that more protein
energy more slowly than high GI foods. but are high in fibre. Aim to eat six automatically means more muscle. Aim
Understanding GI can help control your small meals each day at regular to eat some protein with every meal
blood sugar levels, thus maintaining intervals. This way you'll make sure that but limit it to around 15-20 per cent of
your energy levels and avoiding your glycogen levels are topped up and your daily diet. Most of our meal plans
over-eating and optimally fuelling your you'll prevent your body from breaking contain around 200g of protein per day.
muscle building. Table 1 (left) identifies down the proteins you need. Eating more protein than this is pretty

SECTION 1 BASIC NUTRITION
useless because your body can't store serves crucial functions for the body,
TABLE 2 the protein that you don't use. such as hormone metabolism, tissue
Micronutrients
Quality of protein is more important structure and cushions organs, and
than quantity. Protein is made up of transports the fat-soluble vitamins A, D,
Minerals around 20 different amino acids, nine E and K. Ideally, fat should only make
Twenty two, mainly metallic, of which are called ‘essential’ because up around 25-30 per cent of your daily
minerals make up about four per they can’t be made in the body. Proteins diet, but it’s worth bearing in mind that
cent of your body mass. that contain all nine of these essential not all fats are equal in terms of health:
The main function of minerals is to amino acids are known as complete Unsaturated fats come
THE
balance and regulate your internal proteins and they also have a greater GO O D mostly from plant sources
functions such as the maintenance biological value (BV). This is a scale that and are normally liquid at
of muscular contractions, the measures how closely the protein’s ratio room temperature. They can be either
regulation of heart beat and nerve of amino acids match the human body; monounsaturated or polyunsaturated,
conduction. the higher the BV, the better the protein and are better for your heart health
will be for muscle growth and repair. because they reduce levels of the ‘bad’
Vitamins LDL cholesterol while raising levels of
Vitamins are crucial in facilitating TABLE 3 the ‘good’ HDL cholesterol, reducing
energy release from food, but do Protein rating your risk of atherosclerosis. One group
not produce energy themselves.
(biological value) of unsaturated fats are known as
of selected proteins
There are two types of vitamin: essential fatty acids because they can’t
■ Fat soluble (e.g. A,D,E and K), Protein Protein rating be produced in the body and must be
which are stored in the body. source (biological value) provided by food. Both omega 3 and
■ Water soluble, which cannot be out of 100 omega 6 fall into this category. Omega
stored in the body and are found in Eggs 100 3, found in oily fish such as mackerel, is
fruit and vegetables (eg, B complex Turkey 79 a fat you should try and get more of. It
vitamins and vitamin C). Fish 70 helps aid strength and aerobic training
Lean beef 69 and helps protect the body from injury.
As with minerals, consuming Peanuts 55 Saturated fats are found
excessive amounts (above the THE mostly in animal products
B A D
recommended daily intake) of and are generally solid at
vitamins will not enhance their FAT room temperature. Saturated fats raise
metabolic contribution. People sometimes assume that dietary your LDL cholesterol and you should
fat is immediately converted to fat on limit them to no more than 10 per cent
Antioxidants the body. Not so. Eating more calories of your total fat consumption.
Antioxidants include the vitamins than you expend, whether they’re from Trans-fatty acids (TFAs)
THE
A, C, E and beta-carotene and the protein, carbohydrates or fat, is what U G LY are commonly a by-product
mineral selenium. A diet rich in causes the body to put down fat. of the hydrogenation process
antioxidants can prevent cell Fat does, however, provide the most that solidifies unsaturated fats. Trans
damage, reduce LDL cholesterol concentrated form of energy; it contains fats increase your risk of heart disease
and defend the body against nine calories per gram, more than twice and several other diseases. They're
age-related diseases, such as that of either protein or carbohydrates, found largely in processed foods, such
cancer and heart disease and can so too much in your diet will quickly as cakes and biscuits and are often
aid recovery from training. lead to weight gain. That doesn’t mean labelled as hydrogenated vegetable
you should banish all fat because it oils. Avoid them if you can.

BASIC NUTRITION SECTION 1
TABLE 4 Vitamins and minerals

Selected vitamins and minerals, their muscle-building and fitness benefits
and recommended daily intake amounts
Type
Biotin Calcium Iron Zinc Magnesium Copper Vitamin C
B group Mineral Mineral Mineral Mineral Mineral Vitamin

vitamin
Assists Assists Can assist Important for Boosts energy Assists with Assists cell
Function
conversion muscle aerobic metabolising production soft tissue growth and

of food contraction exercise by proteins, and assists formation and repair. Aids
into energy and hormonal promoting carbohydrates muscle serves an anti- absorption
and protein signalling. haemoglobin and fats. contraction. oxidant role. of iron from
metabolism Also important in oxygen- Plays a role in Encourages blood.
for muscle for strong carrying red blood sugar the production
building. bones. blood cells. stabilisation of red blood
and balances cells and is
energy levels. useful for
Aids the cardiovascular
production of exercise.
new cells and
muscle fibres.
10-200µg 1000mg 8.mg 9.5mg 300mg 1.2mg 40mg

Recommended
daily intake
Egg yolk, Dairy products, Liver, red Lean meat Green leafy Beef, liver, Fruit and
Good sources
nuts, oats and seafood, meat, pasta and fish, eggs, vegetables, oysters, lamb, vegetables,
wholegrains, vegetables, and cereals, whole grain fruit, unrefined peanuts, especially,
dried mixed flour, bread, green leafy cereals, dairy wholegrains baked beans, strawberries,
fruit. pulses. vegetables, products, and chick peas, oranges,
eggs, prunes, wholemeal wholegrain wholemeal tomatoes,
wholegrains breads and cereals, meat bread and green
and dried fruit. cereals. and dairy whole grain peppers
products. cereals. and baked
potatoes.

SECTION 1 SUPPLEMENTS
Supplements
You may find that using a supplement helps your training.
Here's the essential information about the main varieties
O
ne question that we're
asked more than any
other on Men's Fitness,
is: are supplements really
necessary? Well, in theory, if you're
following the rules outlined in the
previous chapter, you shouldn't really
need them. But, if you're struggling
to get your 3,000 calories a day
supplements can be useful.
CREATINE
If you’re going to take one supplement,
make it creatine. Research has backed
up the claims that creatine can improve
strength, power and muscle size.
Creatine is produced naturally in the
body from three amino acids (proteins).
It’s found in meat and fish, for example,
but not in sufficient quantities to boost
muscle building on its own, which is
why you may need a supplement.
Creatine puts more of the high-
energy releasing chemical compound
phospho-creatine into your muscles.
This allows you to train more intensely.
HANDYtT IP
for Take a loading dose, generally
Look ou
s in
whey protein and recommended to be 5g, four times
supple m en ts a day for five days and then a
s as
food product ost maintenance dose of 2g a day for a
th is is th e m
rbed month. Once the month is up you will
quickly absoins
of all p ro te get no further loading benefits and
should cease use for a further month,
before starting the process again.

SUPPLEMENTS SECTION 1
PROTEIN SUPPLEMENTS be enough to achieve your workout

Weight training breaks down muscle goals. In this instance a weight gain
protein. To make sure your muscles supplement can be useful, because of CHECK Y
regenerate and grow, optimum protein the hundreds of additional calories it SUPPLEM OUR
replacement (and recovery) is needed packs. These usually combine quick You shou
ENTS
ld
to maintain and build bigger muscles. digesting whey protein with equally suppleme always check th
nt e
Aim to take on 1.5-1.7g of protein per quick energy releasing carbs. Some and buy product labelling
supplier. from a reputable
kilogram of body weight per day. also contain specific fats that are designed Most products a
for th re
calorie dense, good energy suppliers intoleran ose with lactose
WEIGHT GAIN SUPPLEMENTS and less likely to be turned into ce
about usin . If in doubt
g
If you want to maximise your potential body fat. contact y a supplement
our docto
to build muscle then you’ll probably r.
HMB (BETA-HYDROXY
‘Creatine can BETA-METHYLBUTYRATE)
HMB is produced in the body from
improve strength, proteins. Among the few foods to Many contain the stimulants caffeine
power and contain HMB are grapefruit and and guarana. We recommend that fat
muscle size' catfish. HMB can increase muscle burners are avoided because regular
size and strength and decrease body training and a balanced diet will up
need to increase your calorie fat. Research also indicates that it your metabolic rate by as much as 20
consumption to provide both energy can reduce muscle soreness. The per cent, which will help you to burn
for your training and sufficient muscle recommended dose is 3g a day. fat naturally.
building materials (unless you are
overweight, in which case a careful FAT BURNERS GLUTAMINE
balancing act between calories in and Fat burning products are designed Glutamine is found in muscle cells and
calories out is required). This is because to elevate the body’s metabolic rate is crucial for optimum immune system
your normal calorific consumption won’t and mobilise fat as an energy source. functioning. It’s made from amino acids.
Glutamine should be taken
immediately after exercise and again
Surround your workout with protein within two hours after your initial intake.
However, research into glutamine’s
Recent research has highlighted the Look for protein supplements claimed benefits is at present much
importance of consuming protein containing whey, as this is the most less consistent compared to that
prior to resistance training to prime quickly absorbed of all proteins. produced for creatine, for example.
muscles for maximum growth during The recommended glutamine
recovery. It has been well known
nown Excessive
Exce consumption NOTE
NOTE dose is 2-3g per day (although
for quite some time that of protein
p (and too little
with this supplement recommendations
supplementing post carbohydrate)
carboh can lead to
very greatly). If you are taking a protein
exercise will increase the digestive
digestiv problems, nausea,
rate of protein synthesis bad
ba breath, osteoporosis supplement then you will invariably
and speed up the and a lack of essential be increasing your body’s glutamine
recovery and the growth of micro-nutrients being stores in any case (look either for
new, stronger muscle tissue. e. absorbed into the body. glutamine or glutamic acid as part
of the product’s content).

SECTION 1 CARDIO SESSIONS
Cardio training
Some people will tell you that cardio and weight training don't mix.
We say differently, but you do have to get the balance right…
N
ormally, building muscle and CARDIO TRAINING TIPS sharp interval workouts will complement
cardiovascular training don't 1 Don't train too much weight training more easily than simply
sit well together. They're like Unless you're overweight when you going for a long run.
the yin and yang of fitness start the plan, don't do any more than These short, stop-start, fast workouts
training. Both have their benefits but 20 minutes of cardio training in one are what we've called complementary
mix them together and your body gets session after the first three months. Any interval training workouts throughout the
confused because you're training two more than this and you may start to Ultimate Workout Plan. They look tough,
different physiological energy systems: compromise your muscle gains. but if you have a reasonable level of
the aerobic and the anaerobic. If you do need to shed some cardiovascular fitness – you're able
Aerobic training strengthens your pounds, then for the first three months to run easily for 40 minutes and feel
heart and lungs (cardiovascular system), you should do three cardio workouts relatively fresh – you should have no
and is great for torching unwanted fat a week rather than just two. This trouble in completing them.
and improving your general fitness additional workout should be a steady Unless otherwise stated you should
levels, but it's not so great when you're paced effort of no more than 45 perform all of the cardio workouts
trying to build muscle. Too much cardio minutes after your weights workout, or listed once a week, normally after your
training can actually break down your on a rest day in weeks with just two weights workout (see cardio FAQs p31).
muscles and replace your bulky fast- workouts. Once you've got your weight
twitch muscle with the leaner slow- down to a healthy BMI (see p37) follow 3 Train to recover
twitch kind. Anearobic weight training, the cardio training sessions as normal. If you are feeling particularly sore
on the other hand, will build muscle but after a weights workout then a steady
won't have the health benefits of cardio. 2 Complement your training 20-minute run or cycle can flush out
Luckily, if you follow these three simple Because they train the anaerobic some of the waste products that have
tips, and stick to workouts in this book, energy system – the same system accumulated and speed up your
you can have the best of both worlds. targeted by weight training – short and recovery for your next workout.
Looking good
All the cardio workouts included in this book have been designed to
complement your weight training and improve the way your body looks.
The complementary interval training workouts involve both fast movements and
the need to overcome moderate-to-heavy resistance, which means they'll develop
muscle mass in a way that's not too dissimilar to weight training. These workouts
will also help elevate your metabolic rate, which when combined with all your
other workouts will ensure you are naturally burning more calories, torching your
unwanted fat and increasing your lean muscle mass. All of which adds up to a
muscular, athletic physique you're going to be proud to show off on the beach.

CARDIO SESSIONS SECTION 1
A Stair sprint Complem

interval entary
train
workouts ing
■ To perform this exercise

effectively you'll need to find
somewhere you can run safely
that has more than 30 steps.
Run up the stairs for 10-15
seconds, turn around and walk
slowly back down and repeat
10 times. This workout will add
power to your thighs and upper
body as you pump your arms
back and forwards in time with
your legs to boost your speed.
B Exercise bike sprint
■ Adjust the bike so that you

are pedalling against a tough
resistance. Perform a 30-second
sprint and take 90 seconds
recovery. Repeat 6-8 times.
If your legs really start to burn,
then extend the recovery period
or stop the session. Doing this
will keep the emphasis of the
workout on power and strength,
rather than endurance. You can
record in your log the power
output you achieve on each rep,
or the distance you complete,
from the bike's display.

SECTION 1 CARDIO SESSIONS
C Running sprint
■ If you have access to a running track,

or dry flat grass, then sprints are a great
way to boost your muscle building. Every
time your foot hits the ground you will
have to overcome around three times your
body weight. And your foot will only be in
contact with the ground for about a tenth of
a second. Generating this amount of power
and with such frequency in the weights
room would be impossible. Perform 6 sets
of 30m sprints from a standing start. With
a complete recovery between each set.
You can use a treadmill but

NOTE
your workout will not be as
effective – sprint on a very fast belt
speed for 30 seconds.
D Rowing power stroke
■ Do 10 sets of 10 strokes at maximum

effort on a rowing machine, performing
60 seconds of easy-paced rowing between
sets. If the machine allows, set it so you can
read your power output on each stroke and
record the average of each set of 10 strokes.
Make sure you have good rowing technique
before you do this session. As with the
cycling workout, if your legs start to really
burn increase your recovery between efforts
or cut short the session.

CARDIO SESSIONS SECTION 1
Keep your
muscle protein
in your muscles
Too much cardio exercise
can compromise your muscle
building by shrinking your
muscles. Protein can be used
by the body as an energy
source – regular and prolonged
cardiovascular workouts will
start to rob your muscles of
their protein content. That's
why marathon runners are
stick thin and sprinters are
muscle-bound power houses.
Specific cardio FAQs

1 Why do your steady pace
cardiovascular training after
your weights workouts?
Very simply it’s because you want
to put quality energy and prime
mental focus into your weight
training. If your mind and muscles
are tired then your focus will be
compromised and your muscle
growth will be less than optimum.
2 When should I perform the

complementary workouts, before
or after my weights?
You can perform the rowing and
cycling workouts after your weight
training. However, you should
give yourself about 10 minutes
to recover from your weights
workout before you tackle any
cardio workout. Warm-up on the
relevant machine with five minutes
easy paced activity. You'll need to
be fresh for the sprints and stair
sprints workouts, so save these for
a separate training day when you're
not performing a weights workout.

SECTION 1 WARM-UP
Pre-workout
WARM-UP
Get your muscles ready for the hard work to
come with this pre-workout warm-up
the weights exercise you are going

to attempt. Take a minute or two
to recover before completing your
designated workout.
2 For cardio workouts

Follow parts 'a' and 'b' of the weights
warm-up, but use the same cardio
equipment you're going to use for the
main part of your workout. Also, if you're
planning to do either the stair sprint
workout (p29) or the running sprint
workout (p30) do 4 progressively faster
runs over 40m, taking recovering fully
between efforts.
WHY WARM UP? move on to some dynamic moves (see DYNAMIC MOVES
Lots of men don’t like to stretch, opposite) to target the muscles directly. The dynamic movements on the
preferring instead to get straight into opposite page will help boost your
their workouts. But while you might HOW TO WARM UP weight training. They stimulate the
think 10-20 minutes spent warming 1 For weights workouts nervous system and help activate your
up is a waste of your valuable gym a) Do three to five minutes of moderate fast-twitch fibres. Performing the squat
time, in the long run it could save you cardio activity, such as rowing or jump exercise, for example, should
wasting several days laid up at home running on the treadmill. allow you to lift heavier leg weights for
because of injury. Just a few minutes b) Perform some dynamic movements, about 30 minutes afterwards. And if your
of light cardiovascular work will make such as walking lunges, marching want to achieve a similar effect for your
your heart beat faster, which pumps on the spot, arm and leg swings, calf arms then you could perform medicine
oxygen and nutrients to your muscles, raises and squat jumps – see opposite. ball throws. You do this by holding a
and raises your core temperature. Warm Build up the speed of these exercises medicine ball at chest height and either
muscles are more elastic, so you can gradually. These movements will prime throwing it to a partner a couple of
work them through a greater range of your muscles for explosive action. Take metres in front of you or by throwing it
motion with less chance of injury. your time and recover between sets. against a wall. Pass and catch the ball
Once your muscles are warm you can c) Perform a very light set of 10 reps of as fast as you can for 3 sets of 20 reps.

WARM-UP SECTION 1
1 Walking lunge Warmi-sueps 4 Arm swings

exerc
■ Key tip: Swing
■ Key tip: your arm forwards
Step forward for ten reps, then
into a lunge backwards for ten
and, in a fluid reps. Swap sides
motion, step and repeat then
through with do the same with
your back leg both arms at the
and repeat the same time.
move. Do: 10 reps in
Do: 5 x 10 each direction.
2 Marching on the spot 5 Leg swings
■ Key tip: Relax

and swing your
leg forwards and
backwards, pivoting
■ Key tip: Stay at the hip. Swing
tall and try to your arm to meet
co-ordinate your your foot and
opposite arm gradually build up
and leg. speed and range of
Do: 5 x 20. Build movement.
up speed. Do: 2 x 10 on
3 Calf raises 6 Squat jumps
■ Key tip:
Sink into a squat
and, assisted by
momentum from
■ Key tip: swinging your
Lift your ankles as arms, explode up
far off the ground off the ground.
as you can. Lift Land as lightly
to a 1 count as you can and
and lower to a 3 repeat the move.
count. Do: 4 x 10 Do: 3 x 4

SECTION 1 WARM-DOWN
Post-workout
in your recovery periods by flushing
your muscles with nutrient-rich blood
WARM-DOWN
supplies. Stretching assists this process
and helps to elongate muscles. Weight
training can shorten muscle fibres and,
over time, this can lead to poor posture.
Stretching can help you avoid this.
Get your warm-down right and you'll be primed
and ready for your next muscle-building workout HOW TO WARM DOWN
Part A Easy paced cardio work
After your workout do 5 minutes, at an
WHY WARM DOWN? But, during very intense anearobic easy intensity, of any cardio exercise,
You probably think that once you've workouts, where demand for energy is such as cycling or running. If you've
completed a gruelling workout the only high but oxygen levels limited, lactate just finished a cardio workout, however,
thing left to do is relax in a hot bath can accumulate to a point where it always use the same piece of cardio
and then flop on a sofa. Well you'd be can no longer be re-absorbed and equipment you've been using for your
wrong. Warming down is as important re-used to create energy. At this point workout, so that you're targeting the
as warming up, for two good reasons: lactate changes to lactic acid and same muscles you've just worked.
you start to get that burning sensation
It helps flush out lactic acid in your muscles. A warm down will Part B Stretching
A tough workout can lead to a build up increase blood flow and start to flush After you have finished your gentle
of lactic acid in your muscles. Lactate the muscles of lactic acid, reducing the cardio work, walk around for a couple
is produced throughout the day as your potential for soreness and stiffness. of minutes and shake out your arms
body breaks down glucose, but during and legs. Then perform each of the
normal exercise, such as walking, your It assists protein growth stretches on the page opposite 3 times
muscle cells get enough oxygen for Warming down will also speed up the and hold each one for 10 seconds.
them to use energy from other sources. growth of new muscle-building protein Keep warm while you stretch.
Nutrition as part of your warm-down (and warm-up)

Protein stimulating growth hormone and Carbohydrate
When you work out you increase testosterone release, which will boost In the two hours immediately after a
the blood flow that carries nutrients, your muscle building. Ideally, you workout your muscles can replenish
including amino acids (see p23), to should aim to take on 20g protein their glycogen stores (see p22) one
your muscles. By eating a protein-rich before your workout and 20-40g after and a half times more quickly, so this
snack before and after your workout your workout. is the ideal time for a carbohydrate
you'll ensure that your muscle cells A protein bar can be a good way snack. Opt for high GI carbs (see
get the optimum delivery of amino to refuel because you can stash them p22), such as raisins that will give
acids for muscle growth. in your gym bag. The best contain you a quick release of energy. Ideally,
This will also create a positive around 21g of whey protein, along you should eat 1g of carbs for every
hormonal response in your body by with carbohydrate and other nutrients. kilogramme of body weight.

WARM-DOWN SECTION 1
1 Shoulder
stretch
Use held stretches,

rather than the
dynamic movements
r etc h ing you used in your
St cises warm up. Relax and ■ Stand tall and
e xe r don't try to force the lift your arms, one

at a time, up by
stretch or bounce to your ear. Press the
gain an extra stretch. arm back, but don’t
bend forward.
2 Chest 3 Abs 4 Glute

stretch stretch stretch
■ Stretch your
arms out in front
of your chest, with
your palms facing
each other. Take
both arms out to
the sides as far as
you can, keeping ■ Lie on your front with hands in line with ■ Lie on your back. Clasp one knee and
them parallel to the shoulders. Push up to lift your torso from the pull back as far as it will go. Keep your other
ground throughout. floor. Keep hips in contact with the floor. leg straight and your shoulders on the floor.
5 Hamstring 6 Quadriceps 7 Calf

stretch stretch stretch
■ Stand at arms’
■ Stand on one leg length from a wall
and pull the other and place both
up toward your hands on the wall.
■ Lie on your back. Clasp the back of one backside, pointing Take one foot back
thigh and pull that leg back as far as it will your knee towards and press your heel
go. Keep the other leg straight. the ground. into the floor.

SECTION 1 SELF TESTS
Test yourself
Keep yourself on track for success by measuring your
progress with these seven self tests
Y
ou’ll need to stay motivated Superhuman: 120+ seconds equal – a stronger muscle is more
if you're going to complete enduring than a weaker one. So even
all the workouts. And nothing TEST 2: HAMSTRING STRETCH without specifically training for press-up
will motivate you more than Tests: Hamstring and hip flexibility. endurance you should find that your
quantifying how much your fitness How to perform: Lie on your back and ability to perform lots of reps increases
and strength are improving. You can pull one leg into your chest by holding over the months of the programme.
complete the tests as often as you like behind the thigh. Keep your other leg How to perform: Simply perform as
but you may want to do them at the and your back on the floor (see p35). many strict form press-ups (see p59) as
end of every month. Whenever you do Once you have settled, pull your leg you can without stopping.
them, make sure you are feeling fresh gently further back while keeping it How do you score?
before you start the test. straight. You'll need to gauge the angle
of your leg to the floor so a training Average: 20-30
partner might come in handy. Good: 31-50
How do you score? Very good: 51-60
Excellent: 61-70
Average: 70° Duracell Bunny: 71+
Good: 90°
Very good: 100°
TEST 1: PLANK ENDURANCE Excellent: 110° TEST 4:
Tests: Core strength. Stretch Armstrong: 120°+ VERTICAL JUMP
You’ll see once you get started on the Tests: Explosive
workouts that the plank (and variations leg power.
on the plank) form a key part of the The Ultimate
programme. It's also an excellent Workout Plan will
indication of your core strength. help boost your
How to perform: Simply see how long muscles’ ability
you can hold the plank position. When to express power.
you begin to sag or seriously shake Not only is a larger
then it is time to stop. You must use the muscle able to perform more reps, it
same indicator each time otherwise will also be capable of expressing more
you'll skew your results. TEST 3: PRESS-UP TEST power. So, as you progress through
How do you score? Tests: Upper-body muscular endurance. the plan you should find that your
Although the Ultimate Workout jump power, as well as other dynamic
Average: 30-45 seconds Plan focuses on building muscle, movement, increases.
Good: 45-60 seconds your local muscular endurance will Some of the workouts in this guide
Very Good: 60-90 seconds increase across the programme. This – especially those using the 1:1 speed
Excellent: 90-120 seconds is because – everything else being of lift – will help you to develop real

SELF TESTS SECTION 1
dynamic power. They'll ‘teach’ your a couple of 1RMs in a workout – bench How to perform: Simply use a tape
muscles to recoil and contract with and squat, for example. measure to measure your:
great speed, as they would do when The following scores for the bench
you're jumping and sprinting. press and the squat have been Biceps/triceps: when you
How to perform: Stand next to a wall provided as guidelines only. They are contracting them with a
and stretch up with your arm nearest to should be seen as a starting point for 90° elbow bend.
the wall. Use chalk to mark the highest your quest for increased strength. As Chest/back/shoulders: from the
point of your reach. Step slightly away you progress through the months of centre (widest) point of your outer
from the wall. Bend your knees and the Ultimate Workout Plan, you should deltoids across the centre of
jump as high as you can marking the significantly improve your 1RMs. the pecs.
wall with the chalk. Take three attempts, Bench press 1RM
Chest/back: under your armpits
and measure the distance between
Average: 50-70% of body weight and across the widest point of
your jump marks and your standing
Good: 70-80% of body weight your chest.
mark. Record your best score.
How do you score? Very good: 80-90% of body weight Thighs: at their widest point
Excellent: 90-100% of body weight Calf muscles: at their widest point
Average: 35-45cm Arnie: 100%+ of body weight
Good: 45-55cm Barbell squat to thighs parallel
Very good: 55-60cm to the ground s TEST 7: BODY MASS INDEX (BMI)
Excellent: 60-65cm Tests: Body composition.
Rocket Man: 65cm+ Average: 80-90% of body weight Again this is less of a test and more
Good: 90-100% of body weight of a tool to measure your body fat. It's
Very good: 100-120% of body weight not helpful to carry this test out on a
TEST 5: STRENGTH Excellent: 120-130% of body weight monthly basis as it won't distinguish
Tests: Muscular strength. Arnie: 130%+ of body weight between extra weight carried as fat and
Once you've followed the Ultimate extra weight in the form of muscle. It is,
Workout Plan for five months you can however, a good test to perform before
test your one-repetition maximum you begin the programme to see if
(1RM) – that’s the maximum you could you need to shift some fat before you
lift on a specific exercise once. These start to pack on muscle. The cardio
sessions are very strenuous and should exercises (p28) will help torch fat and
be completed when you are feeling boost your metabolism. Building
fresh. You should also have a training extra muscle will also help you burn
partner on hand to spot for you. calories faster.
If you are an experienced weight How to perform: Divide your weight
NOTE
trainer you can test your 1RMs in kilograms by your height in metres
at an earlier stage. squared and compare your result to the
How to perform: Do a few light weight BMI reference scores below:
warm-up lifts, take a minute to get in the BMI Reference Scores
zone and attempt to lift more than your TEST 6: MEASURE UP
previous 1RM max on the bar/machine. Measures: muscle growth. Underweight: Below 20 BMI
You will get a feel during your session This is not so much a test as a tool to Ideal weight: 20-25 BMI
as to whether you are ‘ready’ for it or measure your muscle-building progress. Overweight: 26-30 BMI
not. Listen to your body and don’t push You simply measure your muscles and Obese: 31-40 BMI
to excess. You will only be able to go for record your size increases. Clinically obese: 40+ BMI

THE WORKOUTS
The Workouts
It's time to step out of the science class and get into the gym
N
ow you understand the
theory behind the workouts
it's time to put the theory into
practice. We've divided the
workout into 12 specific monthly
routines. Each month has a theme that
builds on the strength, size and fitness
developed in the previous month. Every
month we've included an illustrated
description of how to perform each
exercise, and a handy reference box to
explain how many sets and reps you Sample
should perform of each. Unless workout
otherwise stated you should perform all
of the exercises in all of your workouts,
leaving the core exercises to the end.
We've also included a selection of month's introduction, but you'll find a The right-hand column lists the
cardio workouts (see p29-30) that have brief description of all the systems number of workouts you'll complete
been specifically designed to featured in the book in the table on each week, along with the number of
complement your weight training. page 21. We've also included in this sets and reps. So, in Month 1, Week 1
column the weight you should be using you'll see three workouts labelled a, b
UNDERSTANDING THE WORKOUTS along with a list of the exercises and and c. This means you should perform
At the start of every month we've the number and type of cardio sessions three workouts that week, leaving at
included a workout summary box. At you should perform each week. Where least one day's rest between workouts.
the top of the left-hand column you'll the number of sets or reps differs from Most weeks will include three
see we've listed the system used. This the norm we've listed those next to the workouts, but some will include only
will be explained in more detail in that individual exercise. two. These are easy weeks and are
included to promote muscle growth
Month theme and aims and mental recovery. Don't be tempted
to add in any extra workouts, or miss
■ Each month also has an introduction that will explain in more detail all the any out. If you find the progressions too
key features. We've given each month a theme and an aim. This is to give difficult then cut back on the number of
you an idea of what you should have achieved by the end of the month. For sets and reps.
example, Month 1's theme is ‘Getting ready to train’, and its aim is to ‘pre-train Sets and repetitions (reps)
the body, using bodyweight, fixed-weight machines and dumb-bells’, and The number of times you perform each
that's exactly what you'll be doing. exercise in the workout will vary from
workout to workout and week to week

THE WORKOUTS
and these are listed next to each ‘Each month has a theme that builds
workout. So in Month 1, Week 1, on the strength, size and fitness
Workout a, you'll see the figure: 2 x 10.
This means you perform 2 sets of 10
developed in the previous month'
repetitions of each exercise. So, for
example, with the triceps dip you'll and then multiplying this weight in loadings. This speed will have a
lower and raise your body 10 times kilogrammes by 1.33 for your upper- medium-high effect on stimulating your
before taking a 2-minute rest and then body moves and 1.54 for lower-body muscle building hormones.
performing the exercise 10 more times moves. Once you have this figure you 1:5 This speed puts more emphasis on
for your second set. For unilateral can then work out how heavy a weight the lowering (eccentric) phase of a
exercises that work one limb at a time, in kilogrammes you should be lifting by move and so targets more fast-twitch
such as the lunge, you need to perform using the following percentages: fibres. It works best with medium-heavy,
the stated number of repetions for each ■ Light weight: less than 65 per cent heavy and super heavy weights, and
arm or leg. The length of time you'll rest 1RM – a weight you could lift 15-30 will have a high stimulatory effect on
between sets and exercises will vary times before failure. your muscle-building hormones.
from month to month. ■ Medium weight: 65-75 per cent 1:1 This explosive speed will develop
1RM – a weight you could lift seven to size and power and have a significant
WEIGHT LOADINGS 12 times before failure. hormonal effect as you move the
The loading of the weights you use is ■ Medium-heavy weight: 75-85 per weights as fast – but as safely – as you
as important as the number of sets and cent 1RM – a weight you could lift five can. It recruits significant amounts of
repetions. To get your fast-twitch fibres to seven times before failure. fast-twitch muscle fibre.
growing you need to lift medium, ■ Heavy weight: 85-100 per cent
medium-heavy and heavy weights. Light 1RM – a weight you could lift no more CHART YOUR PROGRESS
weights won’t hit your muscles hard than five times. Each month has its own workout log for
enough or in the right way to stimulate ■ Super-heavy weight: 100-120 you to record the actual weight you lift
growth. For most months you'll see the per cent 1RM – a weight you would and the reps you complete. We've also
weight you should be using listed be unable to lift, but could lower included space for you to record your
alongside the system. But in some (eccentrically) one to three times. cardio workouts. Make a note of which
months, where the weight varies from workouts you've completed and, where
workout to workout, we've listed the SPEED OF LIFT applicable, the distance and power
weight alongside each workout. Varying the speed at which you lift and outputs of your reps. There's also space
What constitutes a light or medium lower the weight is a great way to keep for you to record your progress in the
weight will vary, depending on your challenging your muscles. We've used self tests outlined on pages 36-37.
individual level of strength and fitness. three speeds: 1:2, 1:5 and 1:1. The first The workout comments section is
The best way to gauge the weight is figure refers to lifting (concentric) speed for you to record any relevant
as a percentage of your one-repetition and the second the lowering (eccentric) information on how your workout
maximum (1RM). This refers to the speed. So for a 1:2 lift you would lift to a went. If your workout was a great
maximum amount you could lift once count of one and lower to a count of success say so. If not then record that
on a specific exercise. You can estimate two. Each speed has its benefits: as well. Working out why things went
your 1RM by performing ten repetitions 1:2 This is the basic weight-training well or badly will help you to improve
with your top weight with perfect form, speed, which can be used with all for your next workout.

MONTH 1 WORKOUTS

WORKOUTS MONTH 1
Ultimate Workout Plan
MONTH 1
AI M
M
to pre-tra
in the
onth one is all about body, usi
getting your body used
Month 1: body wei ng
ght, fixed
-
Getting ready to train weight m
achines
to working out and lifting and dum
b-bells
weights safely. You’ll see System Workouts
we've included a number of bodyweight Simple sets, light weight 3 each week.
exercises. These will help develop
some preliminary strength to prepare Bodyweight Week 1
you for the more strenuous training Bench triceps dip a) 2 x 10 reps
in later months. And with the plank, Lunge b) 2 x 12 reps
crunch and Swiss ball back extension c) 2 x 14 reps
exercises we're also putting the For the lunge, perform the required
number of sets for each leg. Week 2
emphasis on the core. This is because
your core plays such a vital role in lifting a) 3 x 10 reps
Free weights b) 3 x 10 reps
weights that it's important you fully
Seated dumb-bell shoulder press c) 3 x 10 reps
condition it against potential injury.
We've included one free-weight Fixed weights Week 3
exercise – the seated dumb-bell Chest press a) 3 x 12 reps
shoulder press – which you need to Leg press b) 3 x 12 reps
perform using light weights. This will Leg curl c) 3 x 14 reps
help develop the shoulder stability you'll
need to perform the overhead exercises Core Week 4
in later months. The cardiovascular Crunch a) 3 x 16 reps
Plank b) 3 x 17 reps
sessions are designed to provide a
Swiss ball back extension c) 3 x 18 reps
base of fitness, which will boost your
recovery during your weights workouts For the plank start with 5- second Speed of lift
in future. Depending on your fitness holds and add 5 seconds each 1:2
levels these workouts should take up to week. Perform 3 reps each week.
30 minutes of steady-state effort. Rest
Cardio 2 minutes between sets and
Core exercises 15-30 minutes on any piece of exercises.
cardiovascular equipment using
Leave your core exercise to the end steady-state effort. This is a pace
of your workouts. You don’t want to where you could just about hold a
fatigue this area before you perform breathless conversation.
the weights exercises, as your Perform this after your
abs and back need to be able to resistance training, twice a week.
contribute fully to your lifts.

MONTH 1 WORKOUTS
MONTH 1
workout
1 Bench triceps dip
Targets: triceps
■ Grip the bench with your

hands facing forward.
■ Look straight ahead.
■ Keep your legs straight.
■ Resist the temptation to use your

legs to lift your body.
■ Use your arms to push back up.

WORKOUTS MONTH 1
2 Crunch
Targets: abdominals
■ Line your elbows up with your ears. ■ Focus on contracting your abdominals to lift your torso.
■ Don’t hold your head. ■ Don’t lift too high.
■ Lower your body with control.
3 Plank
Targets:
■ Look down.
■ Keep a straight line
from head to heels.
■ Place your elbows
beneath your shoulders.
■ Relax in the held position.

MONTH 1 WORKOUTS
MONTH 1
workout
4 Lunge
Targets: thighs and glutes
■ Stand tall. ■ Place your right foot flat on the ground, and bend your right leg
■ Keep looking forward throughout until your thigh is at right angles to the floor.
the exercise. ■ Don’t extend your right knee past your toes.
■ Take a large step forward with your ■ Keep your chest up.
right foot. ■ Bring your left arm forward.
■ Lower your left knee until it almost contacts the ground.
■ Power back with your front leg, and repeat with your left leg.

WORKOUTS MONTH 1
5 Swiss ball back extension

Targets: back
■ Place hands by your ears. ■ Don’t lift too high.

■ Keep elbows out. ■ Keep hips in contact with the ball.
■ Maintain hip contact with the ball. ■ Control the lowering phase.
6 Chest press
Targets: pecs, deltoids and triceps
■ Brace your core.

■ Look straight ahead. ■ Push equally
■ Maintain natural with both arms.
curve of back. ■ Control
■ Keep both feet flat movement on
on the floor. way back.

MONTH 1 WORKOUTS
MONTH 1
workout
7 Leg press

■ Push through both legs equally.
■ Extend legs until nearly straight.
■ Control the weights back.

■ Stop at a 90° angle at the knee.
■ Keep looking forward.

WORKOUTS MONTH 1
8 Leg curl
Targets: hamstrings
■ Adjust the seat ■ Pull the pad

so you are sitting towards you.
upright or ■ Feel the tension
slightly back. in your hamstrings
■ Brace your core. as you return
■ Keep looking the weights to the
straight ahead. start position.
9 Seated dumb-bell shoulder press

Targets: shoulders
■ Look straight ■ Don’t let the

ahead. dumb-bells touch
■ Hold the dumb- at the top of the
bells at shoulder movement.
height. ■ Ensure core
■ Keep elbows is braced.
out to the sides. ■ Maintain
■ Feet flat on natural curves
the floor. of back.

MONTH 1 MEAL PLAN
Meal plan
This high-protein meal plan will give you around 3,000 calories a day
Monday Tuesday Wednesday Thursday

■ 4 scrambled egg ■ Porridge made ■ 2 slices of French toast ■ Porridge made
Morning Breakfast
whites on 2 slices with 45g oats, made with 1 egg, 1 pint with 45g oats,
of wholemeal toast. 300ml skimmed milk, milk, ½tsp cinnamon and 300ml skimmed
■ 1 grapefruit. 1tsp honey and ½tsp nutmeg. milk, 1tsp honey
25g whey protein. and 25g whey protein.
■ Mixed nuts, raisins ■ 1 mashed banana ■ 120g low-fat yoghurt ■ 2tbsp peanut butter.
and dried cranberries. on 1 slice of with blueberries, honey ■ 1 apple.
snack
wholemeal toast. and oats. ■ Glass of skimmed milk.

■ 1 protein bar.
■ Turkey and ■ Turkey-salad sandwich ■ Chicken, bacon and ■ Medium-sized

cheese bagel.
Lunch
on wholemeal bread. avocado baguette. jacket potato with

■ 1 orange. ■ 1 apple. ■ 1 pear. tuna, baked beans
and grated cheese.
■ Smoothie: blend ■ Mixed nuts, raisins ■ Smoothie: blend ■ Smoothie: blend

Afternoon
25g whey protein, and dried cranberries 25g whey protein 25g whey protein,
snack
80g strawberries, with cottage cheese. 100g strawberries and 80g raspberries,
80g blueberries and ½ banana with 300ml 80g blueberries and
50g blackberries skimmed milk and 50g blackberries
with 200-300ml water. 1tsp flaxseed oil. with 200-300ml water.
■ 120g salmon, with ■ 90g wholemeal pasta ■ 120g tuna steak, with
Dinner
stir-fried broccoli, green and 200g grilled chicken stir-fried broccoli, green
beans, red peppers and with jar of tomato sauce beans and spinach with Daube
spinach with sesame oil. and chopped onion. sesame oil and seeds. of beef
■ 70g brown rice. ■ 70g brown rice.
■ Smoothie: blend ■ Smoothie: blend ■ 100g cottage cheese ■ 120g low-fat

l -fat yoghurt
hu
Bedtime
25g whey protein, 25g protein, and pineapple. with strawberries.

snack
50g blueberries, 50g blueberries,

50g blackberries and 50g blackberries and
½ banana with 300ml ½ banana with 300ml
skimmed milk. skimmed milk.
2,857 calories 201g protein 2,865 calories 205g protein 2,831 calories 200g protein 2,945 calories 210g protein
Daily 345g carbs 66g fat 367g carbs 69g fat
totals 363g carbs 64g fat 362g carbs 67g fat

MEAL PLAN MONTH 1
Daube
Friday Saturday Sunday of beef
ser ve
s2
■ Smoothie: blend ■ Porridge, made ■ 2 scrambled eggs Ingredients
25g whey protein, with 45g oats, on 2 slices of 2 rump steaks
100g strawberries and 300ml skimmed milk, wholemeal toast. 4 strips of streaky
½ banana with 300ml 1tsp honey and ■ 1 grapefruit. bacon chopped
skimmed milk and 1tsp 25g whey protein. ■ Glass of orange juice. 1tbsp plain flour
flaxseed oil. Serve chilled. 1tbsp olive oil
8g butter
■ 90g sardines on ■ 1 mashed banana ■ 30g brazil nuts.
4 shallots
2 slices wholemeal toast. with 2tbsp peanut ■ Glass of skimmed milk. 2 garlic cloves, crushed
butter on 2 slices of 500ml beef stock
wholemeal toast. 1 bay leaf,
2 sprigs each of thyme,
parsley and marjoram
Salt and black pepper
■ Medium-sized jacket ■ Turkey, cheese and ■ Medium-sized jacket
potato with baked beans mustard bagel. potato with baked beans, To make
and cottage cheese. ■ 1 apple. tuna and grated cheese. Preheat the oven to
160°C/325°F/Gas3.
Heat a large flameproof
casserole dish then add
■ 140g grilled chicken, ■ 1 tin of tuna ■ Smoothie: blend the bacon and cook
with beetroot. with beetroot. 25g whey protein, until golden brown. Cut
■ 125g low-fat yoghurt. 100g strawberries and the beef into cubes,
then coat with seasoned
½ banana with 300ml
flour. Remove bacon
skimmed milk and
from the casserole and
1tsp flaxseed oil. put to one side, add
■ 200g chicken and ■ 120g fillet steak ■ 150g roast chicken the oil and brown the
vegetable stir-fry with with mashed potato with 100g new potatoes, pieces of beef, then set
red and green peppers, and spinach. and mixed vegetables. aside. Add the butter
sesame oil and seeds. ■ Fruit sorbet. to the casserole, cook
the shallots and garlic
■ 70g brown rice.
until golden brown.
Return the bacon and
■ Smoothie: blend ■ Smoothie: blend ■ 100g cottage cheese. beef to the casserole
25g whey protein, 25g whey protein, ■ 1 apple. and stir in the stock,
80g raspberries, 80g raspberries, add herbs. Cover and
80g blueberries and 80g blueberries and cook in the oven for 1½
50g blackberries, 50g blackberries hours or until meat is
with 200-300ml water. with 200-300ml water. tender. Season to taste
and serve with mashed
2,869 calories 208g protein 2,950 calories 210g protein 2,985 calories 210g protein potatoes and broccoli.
351g carbs 63g fat 359g carbs 68g fat 362g carbs 73g fat

MONTH 1 WORKOUT LOG
Workout log: month 1

See p41
for sets,
reps and
times
Theme: Getting ready to train Date:
System: Simple sets, light weights
Speed of lift: 1:2
Rest: 2 minutes between sets and exercises
Exercise Sets Reps/Time Weight
Bench triceps dip N/A
Crunch N/A
Plank N/A
Lunge N/A
Swiss ball
back extension N/A
Chest press
Leg press
Leg curl
Seated dumb-bell
shoulder press

WORKOUT SELF TEST MONTH 1
Cardio record your sessions below Self tests (see p36)

Record your performance below to monitor
your progress
Plank endurance Lying hamstring stretch
seconds seconds
Workout comments:
Vertical
jump
height
Press-up
number
Measure up
chest
shoulders
Strength
thighs
bench kilograms
squat kilograms
calves
(other)
biceps/triceps
(other)

MONTH 2 WORKOUTS

WORKOUTS MONTH 2
MONTH 2 AI M ht-to-
to handle lig ts,
medium wei
gh
e sets
using simpl
ghts
and free wei
AI M
T
his month we're going to start
to lift some heavier weights,
Month 2:
Getting to know
to prepare your muscles for
your weights
the really heavy stuff to come.
Not too heavy though, the weights System Workouts
we'll be using are medium weight. Simple sets, medium weights 2-3 each week.
But, even if you think the workouts are
too easy, don't be tempted to try and Bodyweight Week 1
push yourself by moving on to heavier Press-up a) 3 x 8 reps
weights too soon. Your body can't b) 3 x 9 reps
continuously adapt on a daily basis. It Free weights c) 3 x 10 reps
can only do so optimally in response to Dumb-bell bench press
Standing alternate arm dumb-bell Week 2
a progressive plan that alters loadings
shoulder press a) 3 x 10 reps
Barbell squat b) 3 x 11 reps
‘Don't try to Dumb-bell calf raise c) 3 x 12 reps
push yourself'
Fixed weights Week 3
Leg press a) 4 x 10 reps
and intensities gradually from month to Lat pull down b) 4 x 10 reps
month. If you were an athlete preparing Leg curl
for the Olympic games, you'd want Week 4
to feel you were at the peak of your Core a) 4 x 11 reps
performance as you settled into the
Plank b) 4 x 12 reps
Sit-up with twist c) 4 x 12 reps
starting blocks of the Olympic final.
That would mean gradually building up
For plank, start with 10-second Speed of lift
your training over a series of months, holds and add 2 seconds each 1:2
a process known as periodisation. week. Perform 3 reps each week.
The Ultimate Workout Plan has been Rest
periodised in this way so you'll achieve Cardio 2 minutes between sets and
peak muscle definition by Month 12. 1) 15-30 minute effort as per exercises.
There's an emphasis this month on Month 1.
dumb-bell exercises, this is to stimulate 2) 1 complementary
balanced body development. By lifting cardiovascular interval training
workout (see p28).
medium weights, you'll build a great
foundation of strength for when you
begin to lift heavier weights next month.

MONTH 2 WORKOUTS
MONTH 2
workout
1 Dumb-bell bench press
Targets: pectorals, deltoids and triceps
■ Support your back and head on bench.

■ Maintain the natural curve of your back.
■ Hold dumb-bells with thumbs facing each other.
■ Hold dumb-bells above chest level.
■ Press the dumb-bells up over your chest.

■ Keep your feet on the floor.
■ Don’t arch your back.
■ Control the movement down.

WORKOUTS MONTH 2
Leg press
■ Look straight ahead. ■ Control the weights back.

■ Push through both legs equally. ■ Stop at a 90° angle at the knee.
■ Extend legs until nearly straight. ■ Keep looking forward.
3 Standing alternate arm dumb-bell shoulder press

Targets: deltoids
■ Press one dumb-

bell up over your
■ Look straight ahead. shoulder at a time.
■ Hold the dumb-bells ■ Ensure your core
at shoulder height. is braced.
■ Keep elbows ■ Maintain the natural
out to the sides. curves of your back.
■ Feet flat on the floor. ■ Lower under control.
■ Brace your core. ■ Alternate sides.

MONTH 2 WORKOUTS
MONTH 2
workout
4 Barbell squat
Targets: quads, hamstrings and glutes
■ Take the bar from the rack. ■ Maintain the natural curves of your spine. ■ Lower your torso until your thighs are
■ Rest the bar on the fleshy part ■ Feet shoulder-width apart. parallel to the ground.
of your upper back. ■ Push back through your heels.
■ Look straight ahead and brace your core. ■ Keep your back naturally rounded.
■ Keep looking straight ahead.

WORKOUTS MONTH 2
5 Dumb-bell calf raise

Targets: calves
■ Lift your heels off

the ground.
■ Hold the dumb-bells ■ Keep your toes
at arms’ length by facing forward.
your side. ■ Don’t allow your
■ Look straight ahead. feet to turn in or out.
■ Brace your core. ■ Lower under control.
Lat pull down

Targets: lats and upper back
■ Pull the bar to

mid chest level.
■ Fix your position
and ‘feel’ your
chest work.
■ Feel your lats
release and stretch
as you return the bar
■ Don’t lean to the start position.
back too far. ■ Control the
■ Brace your core. movement.

MONTH 2 WORKOUTS
MONTH 2
workout
7 Leg curl
Targets: hamstrings
■ Adjust the seat so you are sitting upright or slightly back. ■ Pull the pad towards you.
■ Brace your core. ■ Focus on controlling the weight back to the start position,
■ Look straight ahead. maintaining tension in your hamstrings.

WORKOUTS MONTH 2
8 Press-up 9 Plank
Targets: chest, shoulders and triceps Targets: core
■ Keep body in a straight ■ Look down.

line from head to toe. ■ Keep your head in aligned with your back and legs.
■ Brace your core. ■ Place your elbows beneath your shoulders.
■ Elbows pointing back. ■ Hold the position.
■ Lower your body
(not your chest).
10 Sit-up with twist

Targets: abdominals
■ Place fingers by ears. ■ Crunch your abs to lift your body from the floor.
■ Keep elbows out. ■ Rotate across elbow to one knee.
■ Lower under control.
■ Repeat to the other side.

MONTH 2 MEAL PLAN
Meal plan
This tasty meal plan will help you pack on muscle

■ 4 scrambled egg ■ Porridge made ■ 4 scrambled egg ■ Porridge made
Morning Breakfast
whites on 2 slices of with 45g oats, whites on 2 slices with 45g oats,
wholemeal toast. 300ml skimmed milk, of wholemeal toast. 300ml skimmed milk,
■ Glass of orange juice. 1tsp honey and ■ Glass of orange juice. 1tsp honey and
25g whey protein. 25g whey protein.
■ Mixed nuts, raisins ■ 1 mashed ■ 120g low-fat yoghurt ■ 90g mackerel

and dried cranberries. banana on 1 slice with blueberries, honey on 2 slices of
snack
of wholemeal toast. and oats. wholemeal toast.

■ 1 protein bar. ■ Glass of skimmed milk.
■ Turkey and ■ Turkey salad sandwich ■ Chicken, bacon and ■ Large jacket potato
cheese bagel. on wholemeal bread. avocado baguette. with tuna, baked beans
Lunch
■ 1 orange. ■ 1 orange. ■ 1 pear. and grated cheese.
■ Smoothie: blend ■ Mixed nuts, raisins and ■ Smoothie: blend ■ Smoothie: blend
Afternoon
25g whey protein, dried cranberries with 25g whey protein, 25g whey protein,
snack
80g raspberries, cottage cheese. 100g strawberries, 80g raspberries,

50g blackberries, skimmed milk and 50g blackberries
with 200-300ml water. 1tsp flaxseed oil. with water.
■ 120g grilled salmon an ■ 120g tuna steak with ■ 90g wholemeal pasta
Jamaic
Dinner
with asparagus and stir-fried broccoli, cashew with 200g grilled chicken,
jerk
green beans. n nuts, green beans and jar of tomato sauce and
chicke wn
■ 70g brown rice. b ro spinach with sesame oil. chopped onion.
with e
ric ■ 70g brown rice.
■ Smoothie: blend ■ Smoothie: blend ■ 100g cottage cheese ■ 120g low-fat yoghurt
Bedtime
25g whey protein, 25g protein, and pineapple. with strawberries.

snack

½ banana with ½ banana with
300ml skimmed milk. 300ml skimmed milk.
Daily 345g carbs 65g fat 367g carbs 69g fat
totals 363g carbs 64g fat 365g carbs 69g fat

MEAL PLAN MONTH 2
Jamaican jerk
Pre- ut
o
Friday Saturday Sunday chicken with
workrg y
ene thie
smoo
brown rice
■ Blend ■ Smoothie: blend 25g ■ 2 scrambled eggs ser ve
25g whey protein, whey protein, 1 mango, on 2 slices of
s2
80g blueberries, 2tbsp Ingredients
80g raspberries, wholemeal toast. 200g chicken breasts
80g blueberries, natural yoghurt and 1tbsp ■ Glass of orange juice. 1 small onion, chopped
50g blackberries with oats with 100ml apple 1 small jalapeño pepper,
200-300ml water. juice and 100ml water. seeded and diced
■ 1 mashed banana ■ 90g sardines with ■ 30g brazil nuts. 1tsp ground allspice
with 2tbsp peanut lemon juice on 2 slices ■ Glass of skimmed milk. 1tsp dried thyme
butter on 2 slices wholemeal toast. 1tsp cayenne pepper
of wholemeal toast. 1tsp black pepper
1tsp sage
1tsp nutmeg
1tsp cinnamon
■ Turkey, cheese and ■ Large jacket potato ■ Large jacket potato 2 cloves crushed garlic
mustard bagel. with baked beans with baked beans, tuna 2tbsp soy sauce
■ 1 apple. and cottage cheese. and grated cheese. 1tbsp white wine vinegar
To make
Combine the allspice,
thyme, cayenne pepper,
■ 1 tin of tuna ■ 140g grilled chicken ■ Smoothie: blend black pepper, sage,
with beetroot and with beetroot. 25g whey protein, nutmeg, cinnamon
cottage cheese. 100g strawberries and garlic. Add the soy
and banana with 300ml sauce and vinegar, add
skimmed milk the jalapeño pepper,
and 1tsp flaxseed oil. chopped onion and mix.
Marinate the chicken
■ 200g chicken and ■ 120g fillet steak ■ 150g roast lamb with breasts in the soy sauce
vegetable stir fry with with mashed potato 100g new potatoes mix for 1 hour. Remove
red and green peppers, and spinach. and mixed vegetables. the chicken and baste
cashew nuts, sesame with the marinade mix.
seeds and oil. Grill the breasts for 10
■ 70g brown rice. minutes on each side
or until they are fully
■ Smoothie: blend ■ Smoothie: blend ■ 100g cottage cheese. cooked and the juices
25g whey protein, 25g whey protein, ■ 1 pear. run clear. Serve with
80g raspberries, 80g raspberries, brown rice.
80g blueberries and 80g blueberries and
50g blackberries 50g blackberries
with 200-300ml water. with 200-300ml water.
2,911 calories 194g protein 2,943 calories 212g protein 3,015 calories 208g protein

MONTH 2 WORKOUT LOG

See p53
for sets,
reps and
times
Theme: Getting to know your weights Date:
System: Simple sets, medium weights
Speed of lift: 1:2
Dumb-bell bench press
Leg press
Standing alternate arm

dumb-bell shoulder press
Barbell squat
Dumb-bell calf raise
Lat pull-down
Leg curl
Press-up N/A
Plank N/A
Sit-up with twist N/A


your progress
seconds seconds
Workout comments:
Vertical
jump
height
Press-up
number
Measure up
chest
shoulders
Strength
thighs
bench kilograms
squat kilograms
calves
(other)
biceps/triceps
(other)

MONTH 3 WORKOUTS

WORKOUTS MONTH 3
MONTH 3
AI M
to start to
build
muscle a
nd
greater st gain
W
re
using med ngth,
e're ratcheting up the ium and
intensity this month. We'll
Month 3: medium-h
eav y
Lifting heavier – weights
still be using the simple-
medium-heavy weights
set system – as a gradual
increase in intensity is the aim of the System Workouts
Ultimate Workout Plan programme – Simple sets
but there’s a much greater emphasis
Week 1
on working to failure. You should be Bodyweight a) 3 x 5 light/medium weight
experiencing a degree of difficulty in Plank with opposite leg b) 3 x 5 light/medium weight
performing the final reps of each set. and arm extension c) 3 x 6 medium-heavy weight
If not then you need to increase the
weight to push your muscles further. Start with 5-second holds to each Week 2
side and add 2 seconds each a) 4 x 5 light/medium weight
week. Perform 3 reps each side. b) 4 x 5 light/medium weight
Repetition variations c) 4 x 6 medium-heavy weight
compound and isolation
Free weights
exercises + simple sets Week 3
Barbell front squat
Barbell lunge a) 3 x 12 medium weight
Although simple sets generally
Barbell biceps curls b) 4 x 10 medium weight
contain the same number of c) 4 x 6 medium-heavy weight
Lying triceps extension using
repetitions for each exercise –
E-Z bar
for example, 3 x 10 – research Week 4
Standing barbell shoulder press
suggests that weight trainers of all Barbell bench press a) 6 x 4 medium-heavy weight
levels can perform more reps of b) 4 x 10 medium weight
compound exercises than they can c) 5 x 5 medium-heavy weight
Fixed weights
of isolation exercises. So, if you've Seated calf raise
already increased the weight and Speed of lift
Single-leg press
1:2
you're still able to complete the last
couple of reps on the compound For the single-leg press, perform
Rest
moves (moves that work more than the required number of sets for
2 minutes between sets and
one muscle group) without failure, each leg.
exercises.
then we suggest that from this
Cardio
month on you add up to four more
1) 15-30 minutes effort as per
reps until you achieve failure.
Month 1.
2) 1 complementary
Failure must be achieved cardiovascular interval training
NOTE with good form.
workout (see p28)

MONTH 3 WORKOUTS
MONTH 3
workout
1 Barbell front squat
Targets: thighs and glutes (throws more emphasis onto
quads, particularly the outer portion, than back squat)
■ Take the bar from rack and rest it across the tops of your upper arms. ■ Lower your torso to a position where your thighs are
■ Keep your upper arms parallel to the floor and your elbows high. parallel to the ground.
■ Maintain the natural curves of your spine. ■ Push back up through your heels.
■ Keep your feet just beyond hip-width apart. ■ Keep looking forward throughout the exercise.

WORKOUTS MONTH 3
2 Barbell lunge
■ Take a large
step forward.
■ Place your foot flat
on the floor.
■ Keep your
core braced.
■ Bend your front
leg so your thigh is
■ Rest bar across parallel to the ground.
the fleshy part of ■ Don’t extend
your shoulders. your knee forward
■ Look forward of your toes.
and brace your core. ■ Push back up.
3 Barbell biceps curls

Targets: biceps
■ ‘Squeeze’ the bar

up with your biceps.
■ Stand tall and ■ Lift to a few
look straight ahead. centimetres from
■ Position your your chest.
hands just beyond ■ Lower the bar
hip-width apart. with control.
■ Keep your elbows in. ■ Keep your elbows
■ Brace your core. pinned to sides.

MONTH 3 WORKOUTS
MONTH 3
workout
4 Lying triceps extension using E-Z bar
Targets: triceps
■ Hold the bar over your face

not your chest.
■ Maintain upper body contact
with the bench.
■ Feet flat and in contact with the floor.
■ Take the weight back.

■ Don’t arch back.
■ Keep your upper arms
in the same position throughout.

WORKOUTS MONTH 3
5 Standing barbell shoulder press

Targets: deltoids
■ Press bar
overhead without
leaning backward.
■ Brace your core. ■ Lower keeping
■ Keep your feet control of the bar.
shoulder-width apart. ■ Lower bar to just
■ Look forward. above upper chest.
6 Barbell bench press

Targets: pecs, deltoids, triceps
■ Take bar from rack. ■ Maintain natural arch of back. ■ Lower the bar to a centimetre or so above your chest.
■ Position the bar directly above ■ Keep your head and shoulders ■ Don’t arch your back.
your chest with your hands wider supported on bench. ■ Keep your feet in contact with floor.
than shoulder-width apart. ■ Keep feet flat on floor. ■ Press back powerfully.

MONTH 3 WORKOUTS
MONTH 3
workout
7 Seated calf raise
Targets: calves (soleus)
■ Adjust the machine so that the pads rest across top of your thighs. ■ Raise your ankles off the ground to lift the weight.
■ Look straight ahead. ■ Control ankles back down.
■ Keep your toes facing forward (don’t turn your ankles in or out).

WORKOUTS MONTH 3
Single-leg press TIP

8 Targets: thighs and glutes
require
leg at
Working one more
s
a tim e
d will boost
neural input an owth.
muscle gr
to drop
Be prepared your
the wei ght on
weaker side.
■ Look straight ahead. ■ Extend the leg until almost straight.

■ Place foot to side of centre line of plate. ■ Control the weight back.
■ Keep leg aligned through hip, knee and ankle.
9 Plank with opposite leg and arm extension

Targets: core
■ Look down. ■ Lift opposite arm and leg.

■ Maintain balance. ■ Lower arm and leg and then repeat with other arm and leg.
■ Pull your abdominals in to create stability.
WorldMags.net
Men's Fitness 71
MONTH 3 MEAL PLAN
Meal plan
Eat your way to new muscle with the 3,000 calories a day meal plan

■ 2 slices of French toast ■ Porridge made ■ 4 scrambled egg ■ Porridge made
Morning Breakfast
made with 1 egg, 570ml with 45g oats, whites on 2 slices with 45g oats,
milk, ½tsp cinnamon and 300ml skimmed of wholemeal toast. 300ml skimmed
½tsp nutmeg. milk, 1tsp honey ■ 1 grapefruit. milk, 1tsp honey
and 25g whey protein. and 25g whey protein.
■ 120g low-fat yoghurt ■ 1 mashed ■ Mixed nuts, raisins and ■ 1 apple with 2tbsp
with blueberries, honey banana on 1 slice dried cranberries. peanut butter.
snack
and oats. of wholemeal toast. ■ Glass of skimmed milk.

■ 1 protein bar.
■ Chicken, bacon and ■ Turkey salad sandwich ■ Turkey and cheese ■ Medium-sized
avocado baguette. on wholemeal bread. bagel. jacket potato with
Lunch
■ 1 pear. ■ 1 apple. ■ 1 orange. tuna, baked beans

and grated cheese.
Post-ut
worko ie ■ Blend 25g ■ Mixed nuts, raisins ■ Smoothie: blend ■ Smoothie: blend
Afternoon
smooth
whey protein, and dried cranberries 25g whey protein, 25g whey protein,
snack
50g blueberries, with cottage cheese. 80g strawberries, 80g raspberries,

50g blackberries, and 80g blueberries, 80g blueberries and
½ banana with 300ml 50g blackberries, 50g blackberries
skimmed milk. with 200-300ml water. with 200-300ml water.
■ 120g tuna steak with ■ 120g salmon with ■ 90g wholemeal pasta
Lamb
Dinner
stir-fried broccoli, green ole stir-fried broccoli, green with 200g lean beef
casser oad
r
beans and spinach with with bns beans, red peppers and mince, jar of tomato
sesame oil and seeds. bea spinach with sesame oil. sauce, chopped onion
■ 70g brown rice. ■ 70g brown rice. and Parmesan cheese.
■ 100g cottage cheese ■ Smoothie: blend ■ Smoothie: blend ■ 120g low-fat yoghurt
Bedtime
and pineapple. 25g whey protein, 25g whey protein, with strawberries.
snack

50g blackberries, 50g blackberries and
½ banana with 300ml ½ banana with
skimmed milk. 300ml skimmed milk.
Daily 362g carbs 67g fat 363g carbs 64g fat 355g carbs 66g fat 357g carbs 70g fat
totals

MEAL PLAN MONTH 3
ser ve
s2
Lamb
Friday Saturday Sunday casserole
ole with
garlic and
■ Smoothie: blend 25g ■ 2 scrambled eggs ■ Porridge made broad beans
whey protein, 1 mango, on 2 slices of with 45g oats,
80g blueberries, 2 tbsp wholemeal toast. 300ml skimmed Ingredients
yoghurt and 1tbsp oats ■ 1 grapefruit. milk, 1tsp honey 2tbsp olive oil
with 100ml apple juice ■ Glass of orange juice. and 25g whey protein. 4 lamb fillets cut
and 100ml water. into cubes
■ 90g sardines on ■ 30g brazil nuts. ■ 1 mashed banana 1 onion, chopped
2 slices wholemeal toast. ■ Glass of skimmed milk. on 2 slices of 2 garlic cloves, chopped
wholemeal toast. ½tsp paprika,
550ml stock
50g broad beans,
1tbsp chopped fresh
parsley, salt and ground
■ Medium-sized jacket ■ Medium-sized jacket ■ Turkey, cheese and black pepper.
potato with baked beans potato with baked beans, mustard bagel.
and cottage cheese. tuna and grated cheese. ■ 1 apple. To make
Heat 1tbsp oil in a large
flameproof casserole.
Add half the meat
■ 140g grilled chicken ■ Smoothie with ■ 1 tin of tuna and brown. Transfer to
with beetroot. 25g whey protein, with beetroot. plate, brown the rest of
100g strawberries and ■ 120g low-fat yoghurt. the meat in the same
½ banana with 300ml way and remove from
skimmed milk and the casserole. Heat
1tsp flaxseed oil. remaining oil in the pan
and fry the onion for
■ 200g chicken and ■ 150g roast chicken ■ 120g fillet steak about 5 minutes until
vegetable stir fry with with 100g new potatoes, with mashed potato soft. Return the meat to
red and green peppers, and mixed vegetables. and spinach. the casserole, with the
sesame seeds and oil. ■ Fruit sorbet. garlic, bay leaf, paprika
■ 70g brown rice. and stock, season with
salt and pepper. Bring
■ Smoothie: blend ■ 100g cottage cheese. ■ Smoothie: to the boil, then simmer
25g whey protein, ■ 1 apple. 25g whey protein, for 1½-2 hours until the
80g raspberries, 80g raspberries, meat is tender. Add the
80g blueberries and 80g blueberries and broad beans 10 minutes
50g blackberries 50g blackberries, before the end of the
with 200-300ml water. with 200-300ml water. cooking time, and the
parsley before serving.
Serve with new potatoes.

MONTH 3 WORKOUT LOG

See p65
for sets,
reps and
times
Theme: Lifting heavier Date:
System: Simple sets – medium/medium-heavy weights
Speed of lift: 1:2
Barbell front squat
Barbell lunge
Barbell biceps curl
Lying triceps extension

using E-Z bar
Standing barbell
shoulder press
Barbell bench press
Seated calf raise
Single-leg press
Plank with opposite arm

N/A
and leg extension


your progression
seconds seconds
Workout comments:
Vertical
jump
height
Press-up
number
Measure up
chest
shoulders
Strength
thighs
bench kilograms
squat kilograms
calves
(other)
biceps/triceps
(other)

MONTH 4 WORKOUTS

WORKOUTS MONTH 4
AI M
to create
a
significa
nt
W
anabolic
,
e're sticking with simple hormona
sets this month, but
Month 4: response
l
Lifting medium
instead of gradually
weights powerfully
increasing the reps with
each workout we're simply increasing
the reps week by week. We'll also be Simple sets
using just medium weights rather than a) 3 x 8 medium weight
the heavy weights of last month. The b) 3 x 8 medium weight
key difference will be the increase Barbell front squat c) 3 x 8 medium weight
in the speed of the lift from the 1:2 Barbell step-up
Barbell bent-over row a) 3 x 10 medium weight
Barbell high pull b) 3 x 10 medium weight
Barbell bench press c) 3 x 10 medium weight
Barbell calf raise
a) 4 x 8 medium weight
b) 4 x 8 medium weight
Single-leg press c) 4 x 8 medium weight
method to the 1:1 method. This will a) 4 x 10 medium weight

have a significant anabolic effect and Side plank b) 4 x 10 medium weight
boost your muscle building hormones. c) 4 x 10 medium weight
Despite the emphasis on speed, you Perform 2 reps every other
must maintain good lifting form. workout session. Holding each 1:1
side position twice, for as long as For barbell calf raise use 1:6
you can, with 2-minute recovery
between set reps. 2 minutes between sets
and exercises
1) 15-20 minutes effort.
Testosterone and growth 2) 1 complementary
hormone are the key muscle cardiovascular interval training
building hormones. workout (see p28).
Hormones are 'chemical
messengers' triggering
numberous bodily funtions.
The more intense your workout
the greater will be the testosterone
and growth homone response.

MONTH 4 WORKOUTS
MONTH 4
workout
Targets: thighs and glutes (throws more emphasis onto
quads, particularly the outer portion, than back squat)
■ Take the bar from rack and rest it across the fronts of your shoulders. ■ Lower your torso to a position where your thighs are
■ Keep your upper arms parallel to the floor and your elbows high. parallel to the ground.
■ Maintain the natural curves of your spine. ■ Push back up through your heels.
■ Keep your feet just beyond hip-width apart. ■ Keep looking forward throughout the exercise.
Men's Fitness WorldMags.net

WORKOUTS MONTH 4
2 Barbell step-up
■ Push up through
your left leg.
■ Push hips forward.
■ Keep back braced.
■ Bring right leg up to
join the left leg.
■ Step back down
■ Look straight ahead. with your right leg.
■ Rest bar across the ■ Step up again, this
fleshy part of shoulders. time with your right
■ Place your left foot foot, and then continue
firmly on the step. to alternate legs.
3 Barbell bent-over row

Targets: upper and lower back
■ Keep your feet

shoulder-width apart.
■ ‘Hang’ the bar
around knee height.
■ Keep your neck ■ Lean from the hips.
in line with your spine. ■ Keep knees ‘soft’.
■ Retract your ■ Hold trunk still.
shoulder blades. ■ Row bar to sternum.
■ Maintain the natural ■ Control the bar
curves of your spine. away from you.
WorldMags.net Men's Fitness

MONTH 4 WORKOUTS
MONTH 4
workout TIP
This is a really dynamic
lift that will significantly
boost your muscle-building
4 Barbell high pull hormones. Spend some tim
e
Targets: calves, thighs, glutes, back, shoulders working out with a light
bar before you lift
heavier weights.
■ Place your feet shoulder-width apart. ■ Drive up through your legs. ■ Pull bar to shoulder height.
■ Hold the bar with your hands slightly ■ When the bar reaches hip level, push your ■ Lift chest and keep head up.
wider than shoulder-width apart, using an hips towards the bar. ■ Control the fall of the weight.
over-grasp grip. ■ Pull the bar up with your arms. ■ Let your heels return to the floor.
■ Keep your heels on the floor. ■ Push up on to your toes. ■ Pause, reset and start again.
■ Lean slightly back.
■ Keep your arms long.

WORKOUTS MONTH 4


■ Keep your head and shoulders on the bench.
■ Maintain the natural curves of your back.
■ Keep both feet on the floor.
■ Lower weights under control.

■ Push the weight up powerfully.
■ Push evenly with both arms.

MONTH 4 WORKOUTS
MONTH 4
workout TIP
By emphasising
lowering phase the
of the
exercise, you'll
calves (gastrocnemius) greater eccentri de velop
6 c (absorbing)
strength. This m
ak
a great achilles es for
tendon-
strengthening
exercise.
■ Remove bar from rack and rest across the fleshy part of your shoulders. ■ Lift your heels off the ground.
■ Keep your head up. ■ Lower to a count of six.
■ Brace your abs.
■ Place your feet shoulder-width apart.

WORKOUTS MONTH 4
7 Single-leg press
■ Look straight ahead. ■ Extend the leg until nearly straight.

■ Brace your core. ■ Control the weight back.
■ Place your right foot to right side of centre line of plate. ■ Repeat with your left leg.
■ Keep your leg aligned through hip, knee and ankle.
core
8
■ Get into a plank position. ■ Support your weight on the outside of your foot.
■ Lift and turn your body. ■ Keep your elbow under your shoulder.
■ Keep your body in a straight line.
■ Keep your upper arm on your side.
■ Return to plank position.
■ Rotate body and perform to other side.

MONTH 4 MEAL PLAN
Meal plan
Fuel your workouts with this muscle-building plan

■ 4 scrambled egg ■ Porridge made ■ 2 slices of French ■ 2 scrambled eggs
Morning Breakfast
whites on 2 slices of with 45g oats, toast made with on 2 slices of

wholemeal toast. 300ml skimmed 1 egg, 570ml milk and wholemeal toast.
■ 1 grapefruit. milk, 1tsp of honey ½tsp cinnamon ■ Glass of orange juice.
and 25g whey protein. and ½tsp nutmeg.
■ Mixed nuts, raisins ■ 1 apple with 2tbsp ■ 120g low-fat yoghurt ■ 1 mashed
and dried cranberries. peanut butter and glass with blueberries, honey banana on 1 piece
snack
of skimmed milk. and oats. of wholemeal toast.

■ 1 protein bar. ■ 1 protein bar.
■ Turkey and cheese ■ Medium-sized ■ Turkey and cranberry ■ Turkey salad sandwich
salad sandwich on jacket potato with wholemeal sandwich. on wholemeal bread.
Lunch
wholemeal bread. tuna, baked beans ■ 1 pear. ■ 1 apple.

■ 1 pear. and grated cheese.
■ Smoothie: blend ■ Smoothie: blend ■ Smoothie: blend ■ Mixed nuts, raisins

Afternoon
25g whey protein, 25g whey protein, 25g whey protein, and dried cranberries
snack
80g raspberries, 80g raspberries, 100g strawberries and with cottage cheese.
80g blueberries 80g blueberries and ½ banana with 300ml
and 50g blackberries 50g blackberries skimmed milk and
with water. with 200-300ml water. 1tsp flaxseed oil.
■ 200g chicken and ■ 150g lean minced ■ 90g wholemeal pasta
Dinner
vegetable stir fry with beef chilli with red kidney and 200g grilled chicken
red and green peppers, Salmhon beans and brown rice. with jar of tomato sauce
sesame oil and seeds. fis and chopped onion.
■ 70g brown rice. cakes .
■ Smoothie: blend ■ 120g low-fat yoghurt ■ 100g cottage cheese ■ Smoothie: blend
Bedtime
25g whey protein, with strawberries. and pineapple. 25g protein,

snack

50g blackberries 50g blackberries and
and ½ banana with ½ banana with
totals

MEAL PLAN MONTH 4
Salmon fish
Friday Saturday Sunday cakes
kfast
Breao ie
smo th
■ Blend 1 ■ Porridge made ■ 2 scrambled eggs Ingredients ser ve
mango, 80g blueberries, with 45g oats, on 2 slices of s2
2 salmon fillets
2tbsp natural yoghurt, 300ml skimmed milk, wholemeal toast. 1 egg white
1tbsp oats and 25g whey 1tsp of honey and ■ 1 grapefruit. 1tsp chopped
protein with 100ml apple 25g whey protein. ■ Glass of orange juice. fresh parsley
juice and 100ml water.
1tsp white wine vinegar
■ 90g sardines on ■ 1 mashed banana ■ 30g brazil nuts. 1tsp Worcestershire
2 slices wholemeal toast. with 2tbsp peanut ■ Glass of skimmed milk. sauce
butter on 2 slices ½tsp chilli flakes
of wholemeal toast.
To make
Beat the egg white in
a bowl until thick. In
■ Medium-sized jacket ■ Turkey, cheese ■ Medium-sized jacket another bowl, combine
potato with baked beans and mustard bagel. potato with baked beans ground salmon, parsley,
and cottage cheese. ■ 1 apple. and cottage cheese. vinegar, Worcestershire
sauce and red pepper
flakes. Then fold the
egg whites into the
■ 140g grilled chicken ■ 1 tin of tuna ■ Smoothie: blend salmon mixture. Spoon
with beetroot. with beetroot. 25g whey protein, the mixture into four
■ 1 low-fat yoghurt. 80g raspberries, salmon cakes and add
80g blueberries to an oiled frying pan.
and 50g blackberries Cook over medium heat
with water. for 6 minutes, turning
occasionally. Serve
■ 120g tuna steak with ■ 120g fillet steak ■ 150g roast pork with
with brown rice and
stir-fried broccoli, green with mashed potato 100g new potatoes,
green vegetables.
beans and spinach with and spinach. and mixed vegetables.
sesame oil and seeds. ■ Slice of cheesecake.
■ 70g brown rice.
■ Smoothie: blend ■ Smoothie: blend ■ Smoothie: blend

25g whey protein, 25g whey protein, 25g whey protein,
80g raspberries, 80g raspberries, 100g strawberries
80g blueberries and 80g blueberries and and ½ banana with
50g blackberries 50g blackberries 1tsp flaxseed oil and
with 200-300ml water. with 200-300ml water. 300ml skimmed milk.

MONTH 4 WORKOUT LOG

See p77
for sets,
reps and
times
Theme: Lifting medium weights powerfully Date:
System: Simple sets
Speed of lift: 1:1 (except calf raise 1:5)
Recovery: 2 minutes between sets and exercises
Exercise Sets
Barbell front squat
Barbell step-up
Barbell bent-over row
Barbell high pull
Barbell bench press
Barbell calf raise
Single-leg press
Side plank N/A


your progress
seconds seconds
Workout comments:
Vertical
jump
height
Press-up
number
Measure up
chest
shoulders
Strength
thighs
bench kilograms
squat kilograms
calves
(other)
biceps/triceps
(other)

MONTH 5 WORKOUTS

WORKOUTS MONTH 5
MONTH 5
AI M
to lift hea
vy
weights,
usi
low repet ng
B
ition
y now you'll be familiar with pyramid
most of the key lifts that form

Month 5: s and
split routi
ne
Strength weights, going heavy
the Ultimate Workout Plan,
and should be up to handling
System Workouts
intense workouts. So we'll progress to
Pyramid, split routine
lifting heavy weights more consistently –
(unless otherwise indicated): Weeks 1-4
ones that will make it difficult for you to 1 x 6, 1 x 4, 2 x 3 Perform a different split
Simple sets on selected exercises routine each workout and
‘As with the one core exercise:
power sessions in Split 1 – legs Legs
month four you'll Barbell squat Pyramid system
need to be in the Barbell calf raise
Machine leg curl
zone to complete Chest
Pyramid system, except for
these workouts' Split 2 – chest dumb-bell flye. For these
Barbell bench press perform simple sets:
complete the fourth or fifth rep. As with Dumb-bell flye 4 x 8 medium weight
the power sessions in month four you’ll Press-up
need to be in the zone to complete Back/arms
these workouts. You'll need to fire up as Split 3 – back/arms Pyramid system, except for
many fast-twitch fibres as you can to get Dumb-bell lateral lift dumb-bell lateral lifts and lying
the most from your workouts. Barbell deadlift triceps extension using E-Z bar
We're using the pyramid system for Lying triceps extension using For these perform simple sets:
most of the lifts. With this system you E-Z bar 4x8
start with one set of six reps, then one
Core Speed of lift
set of four and finish off with two sets of
Swiss ball back extension 1:2 (for barbell calf raise use 1:6)
three, adding more weight for each set.
With this you should progress to lifting Crunch
Rest
around 90 per cent of what you could 3 minutes between sets.
lift on one attempt over the final two sets Cardio
2 complementary cardiovascular
of three. We've also introduced a split Core
interval training workouts
routine where you train different body Swiss ball back extension
(see p28).
parts on different days. This maximises and crunch: 4 x 15 reps.
muscle growth because you create
longer recovery periods before training Recovery
1 minute recovery between sets.
that body part again.

MONTH 5 WORKOUTS
MONTH 5
split 1 – legs
1 Barbell squat 2 Barbell calf raise
Targets: thigh and glutes Targets: calf muscles
■ Take the bar from

the rack and rest it
across the fleshy part
of your shoulders.
■ Maintain the
natural curves of
your spine.
■ Keep your
feet just beyond
hip-width apart.
■ Keep looking
forward. ■ Remove bar from rack. ■ Look forward and brace abs.
■ Rest it across fleshy part ■ Feet shoulder-width apart.
of your shoulders. ■ Extend your ankles.
■ Keep your head up. ■ Lower to a count of six.
3 Leg curl
Targets: hamstrings
■ Lower your
torso until your
thighs are parallel
to the ground.
■ Push back up
through your heels. ■ Adjust the seat so you are sitting ■ Look straight ahead.
■ Keep looking upright or slightly back. ■ Pull pad towards you, and feel
forward. ■ Brace your core. the tension in your hamstrings.

WORKOUTS MONTH 5
split 2 – chest
1 Dumb-bell flyes 2 Barbell bench press
Targets: chest (reduces the contribution Targets: pecs, deltoids and triceps
shoulders can make to exercise)
■ Brace your core and keep your ■ Keep both feet on the floor.
head and shoulders on the bench. ■ Lower weights under control.
■ Maintain the natural curves ■ Push weight up powerfully.
of your back. ■ Push evenly through both arms.
3 Press-ups
Targets: chest, shoulders and triceps
■ Hold the dumb-bells, palms facing, directly above chest. ■ Keep your body in a straight line ■ Lower your body, not your chest.
■ Support head and shoulders on bench, keep feet on the floor. from head to toe.
■ Maintain the natural curves of your spine. ■ Brace your core.
■ Take the dumb-bells in an arc out to both sides.
■ Lower until the dumb-bells are in line with your shoulders.
■ Focus on pecs as you ‘pull’ the dumb-bells back to the start.

MONTH 5 WORKOUTS
MONTH 5
split 3 – back/arms
1 Barbell deadlift
Targets: back and hamstrings
TIP
ain
You must maint ect
form to prot
perfect
with a
your back. Start ight
we
light-to-medium ier.
re going he av
befo
DEADLIFT rst
Spend theefieks of
■ Push hips forward as you lift bar
coup le of w
■ ‘Lift' through your bum and back. this month telearning
Don't squat the bar up. the correcint chnique–
heavy
■ Keep your neck in line with your spine. before go ygour warm-
■ Keep control on bar as you lower. practise inups.
■ Hold your back in position throughout.
■■■■■■■

WORKOUTS MONTH 5
2 Dumb-bell lateral lift

Targets: side deltoids

■ Maintain the natural ■ Lift the dumb-bells
curves of your spine. to shoulder height.
■ Feet just beyond ■ Keep your
shoulder-width apart. core braced.
■ Hold dumb-bells ■ Control the
at arms’ length. weights down.
3 Lying triceps extension using E-Z bar

Targets: triceps
■ Hold the bar over your face, not your chest. ■■■
■ Maintain upper body contact with the bench.

MONTH 5 WORKOUTS
MONTH 5
core exercises
Swiss ball back extension
1 Targets: back
■ Place hands by ears.

■ Keep elbows out.
■ Maintain hip contact with the ball.
■■

WORKOUTS MONTH 5
2 Crunch
Targets: abdominals
■ Place hands by head, elbows back.

■ Fix your lower legs parallel to ground with
thighs at right angles to ground.
■■

MONTH 5 MEAL PLAN
Meal plan
Use this 3,000 calories a day meal plan to get the most out of your training

■ Porridge made ■ 4 scrambled egg ■ 2 slices of French toast ■ Porridge made
Morning Breakfast
with 45g oats, whites on 2 slices made with 1 egg, 570ml with 45g oats,
300ml skimmed milk, of wholemeal toast. milk, ½tsp cinnamon and 300ml skimmed milk,
1tsp of honey and ■ 1 grapefruit. ½tsp nutmeg. 1tsp of honey and
■ 1 mashed banana ■ Mixed nuts, raisins ■ 120g low-fat yoghurt ■ 1 apple with 2tbsp
on 1 slice of and dried cranberries. with blueberries, honey peanut butter.
snack

■ 1 protein bar.
■ Tuna sandwich on ■ Turkey and ■ Chicken, bacon and ■ Medium-sized

wholemeal bread. cheese bagel. avocado baguette. jacket potato with
Lunch
■ 1 apple. ■ 1 orange. ■ 1 pear. tuna, baked beans

and grated cheese.
■ Mixed nuts, raisins ■ Smoothie: blend ■ Smoothie: blend ■ Smoothie: blend

Afternoon
and dried cranberries 25g whey protein, 25g whey protein, 25g whey protein,
snack
with cottage cheese. 80g strawberries, 100g strawberries and 80g raspberries,
■ 90g wholemeal pasta ■ 120g salmon with ■ 120g tuna steak with
Dinner
and 200g grilled chicken stir-fried broccoli, green stir-fried broccoli, green
n
with jar of tomato sauce beans, red peppers, beans and spinach with Chicke
and chopped onion. spinach with sesame oil. sesame oil and seeds.
Basque
Bedtime
25g whey protein, 25g whey protein, and pineapple. with strawberries.
snack

and ½ banana with and ½ banana with
totals

MEAL PLAN MONTH 5
Chicken
Friday Saturday Sunday Basque ser
ves 2
Muoe sli ■ Blend
■ Porridge made sm oth
ie ■ 2 scrambled eggs Ingredients
with 45g oats, 1apple, on 2 slices of 2 chicken breasts,s,
300ml skimmed milk, ½ banana, wholemeal toast. cubed
1tsp of honey and 100g strawberries, 2tbsp ■ 1 grapefruit. 1 large onion, chopped,
25g whey protein. yoghurt and handful of ■ Glass of orange juice. 1 large red pepper,
muesli with 4 ice cubes. sliced
■ 1 mashed banana ■ 90g sardines on ■ 30g brazil nuts. 1tbsp olive oil
with 2tbsp peanut 2 slices wholemeal toast. ■ Glass of skimmed milk. 2 cloves garlic, crushed
butter on 2 slices 1 tin (400g) tomatoes
of wholemeal toast. 1tsp herbs de Provençe
570ml chicken stock
1tbsp plain flour
Salt, pepper and
■ Turkey, cheese and ■ Medium-sized jacket ■ Medium-sized jacket
cayenne pepper
mustard bagel. potato with baked beans potato with baked beans,
to season
■ 1 apple. and cottage cheese. tuna and grated cheese.
Parsley to garnish
To make
Fry the onions until
■ 1 tin of tuna ■ 140g grilled chicken ■ Smoothie: blend light brown, add the
with beetroot. with beetroot. 25g whey protein, garlic and red peppers
■ 1 low-fat yoghurt. 100g strawberries, and fry until softened.
½ banana with 300ml Remove onions, garlic
skimmed milk and and peppers from pan.
1tsp flaxseed oil. Fry the chicken on both
sides until golden brown.
■ 120g fillet steak ■ 200g chicken and ■ 150g roast beef with
Return the pepper, onion
with mashed potato vegetable stir fry with 100g new potatoes,
and garlic, to the pan
and spinach. red and green peppers, and mixed vegetables.
and then slowly mix in
■ Fruit sorbet. sesame oil and seeds.
the flour and stir in the
■ 70g brown rice.
chicken stock, tomatoes
and herbs. Season to
■ Smoothie: blend ■ Smoothie: blend ■ 100g cottage cheese. taste. Either simmer on
25g whey protein, 25g whey protein, ■ 1 apple. the hob on a low heat
80g raspberries, 80g raspberries, for 1 hour or transfer to a
80g blueberries and 80g blueberries and low oven (150°C/300°F/
50g blackberries 50g blackberries Gas2) for 1 hour. Garnish
with 200-300ml water. with 200-300ml water. with parsley. Serve
2,950 calories 208g protein 2,869 calories 210g protein 2,985 calories 210g protein with fresh greens
359g carbs 68g fat 361g carbs 63g fat 362g carbs 73g fat and new potatoes.
WorldMags.net 97
MONTH 5 WORKOUT LOG

See p89
for sets,
reps and
times
Theme: Strength weights, going heavy Date:
System: Pyramid split routine and simple sets
Speed of lift: 1:2 (except calf raise 1:5)
Recovery: 3 minutes between sets and exercises
Split 1 – legs
Barbell squat
Barbell calf raise
Leg curl
Split 2 – chest
Dumb-bell flye
Barbell bench press
Press-up N/A
Split 3 – back/arms
Barbell deadlift
Dumb-bell lateral lift
Lying triceps extension

using E-Z bar
Core
Swiss ball back extension N/A
Crunch N/A
Plank N/A


your progress
seconds seconds
Workout comments:
Vertical
jump
height
Press-up
number
Measure up
chest
shoulders
Strength
thighs
bench kilograms
squat kilograms
calves
(other)
biceps/triceps
(other)

MONTH 6 WORKOUTS

WORKOUTS MONTH 6
MONTH 6 AI M
to capita
lise on th
hormona e
l response
of intense
weight-
training
sessions
stimulate to
muscula
r
N
growth, u
sing
ow you've been training for simple se
five months it’s time to start

Month 6: ts
High-intensity growth month

playing with the big boys.
This month we'll be getting
System Workouts
a real pump going on, using a typical
Simple sets
body-builder’s workout that's made up
Lifting medium weights, quickly, Week 1
of lots of reps (ten) and sets (four to with minimum recoveries a) 4 x 10
eight), with minimum recovery (one b) 5 x 10
minute) and using medium weights. Free weights c) 3 x 10
There's no getting away form it: this will Barbell squat
hurt. But it shouldn't hurt that much. If Barbell split squat Week 2
you recognise any of the signs of Seated dumb-bell shoulder press a) 5 x 10
over-training (see p15) then you should Barbell bench press b) 4 x 10
cut out a workout or train really lightly c) 5 x 10
Fixed weights
– you could drop the weight or the
Lat pull down Week 3
number of sets, or both.
Leg curl a) 5 x 10
The emphasis this month is on
b) 4 x 10
building muscle, and so we've cut Core c) 6 x 10
down the cardio workouts to just one Swiss ball jackknife
recovery session each week. This 4 x 16 reps Week 4
should be an easy paced 20-minute Perform twice a week a) 5 x 10
effort, which you can do after one of b) 6 x 10
your weights workouts. Cardio
1 x 20 minutes of easy Speed of lift
paced effort 1:1
Recovery
1 minute between sets and
exercises
‘Now you've been

training for five
months it’s time
to start playing
with the big boys'
MONTH 6 WORKOUTS
MONTH 6
workout
1 Barbell squat
Targets: thigh and glutes
■ Take the bar from the rack. ■ Lower your torso until your thighs are parallel to the ground.
■ Rest the bar on the fleshy part ■ Push back through your heels.
of your shoulders. ■ Keep your back naturally rounded.
■ Look straight ahead and brace your core. ■ Keep looking straight ahead.
■ Maintain the natural curves of your spine.
■ Feet shoulder-width apart.

WORKOUTS MONTH 6
2 Barbell split squat

■ Support the bar on the fleshy part of your shoulders. ■ Bend your left knee to lower your body until your right thigh is
■ Look straight ahead and take a large step forward parallel to the ground.
with your right foot. ■ Think ‘bum to floor’.
■ Brace your core and keep your knee behind your toes. ■ Straighten your left leg to return to the start position.
■ Support the weight on the toes of your left foot. ■ Complete your designated number of repetitions with your right
■ Maintain the natural curves of your back. leg forward and then repeat with your left leg forward.

MONTH 6 WORKOUTS
MONTH 6
workout
Targets: shoulders
■ Look forward with your feet flat on the floor. ■ Press the weights directly above your head.
■ Hold the dumb-bells at shoulder height. ■ Don't let the weights touch at the top.
■ Maintain the natural curves of your spine with ■ Keep your core braced.
your elbows out to your sides. ■ Lower the weights under control.

WORKOUTS MONTH 6

■ Brace your core and keep your head and shoulders on the bench. ■ Lower the weights under control.
■ Maintain the natural curves of your back. ■ Push the weight up powerfully.
■ Keep your feet on the floor. ■ Push evenly through both arms.
■ Do not arch your back as you press.
5 Lat pull down

■ Don’t lean
back too far.
■ Pull the bar ■ Feel your lats
to mid chest level. release and stretch
■ Fix your position as you return the bar
and ‘feel’ your to the start position.
chest work. ■ Control the
■ Brace your core. movement.

MONTH 6 WORKOUTS
MONTH 6
workout
6 Leg curl
Targets: hamstrings
■ Adjust the seat so you are sitting upright or ■ Pull the pad towards you.
slightly back. ■ Feel the tension in your hamstrings as you return
■ Brace your core. the weights to the start position.
■ Keep looking straight ahead.

WORKOUTS MONTH 6
core exercise
7 Swiss ball jackknife
Targets: abdominals and hip flexors
■ Place your insteps on ball.

■ Keep your body in straight line
from head to feet.
■ Keep your hands under your shoulders.
■ Pull your feet in towards you.

■ Keep your core braced.
■ Push your feet away from you and repeat.

MONTH 6 MEAL PLAN
Meal plan
Eat these 42 meals to get bigger and stronger

■ 4 scrambled egg ■ Porridge made ■ 4 scrambled egg ■ Porridge made
Morning Breakfast
whites on 2 slices with 45g oats, whites on 2 slices with 45g oats,
of wholemeal toast. 300ml skimmed of wholemeal toast. 300ml skimmed milk,
■ Glass of orange juice. milk, 1tsp honey and ■ Glass of orange juice. 1tsp honey and
■ Mixed nuts, raisins and ■ 1 mashed banana ■ 120g low-fat yoghurt ■ 90g mackerel on
dried cranberries. on 1 slice of with blueberries, honey 2 slices wholemeal toast.
snack

■ 1 protein bar.
■ Turkey and ■ Turkey salad sandwich ■ Chicken, bacon and ■ Large jacket potato
cheese bagel. on wholemeal bread. avocado baguette. with tuna, baked beans
Lunch
■ 1 orange. ■ 1 orange. ■ 1 pear. and grated cheese.

Afternoon
25g whey protein, and dried cranberries 25g whey protein, 25g whey protein,
snack
80g raspberries, with cottage cheese. 100g strawberries and 80g raspberries,
80g blueberries ½ banana with 80g blueberries and
and 50g blackberries 300ml skimmed milk, 50g blackberries
with 200-300ml water. and 1tsp flaxseed oil. with 200-300ml water.
■ 120g grilled cod ■ 120g tuna steak with ■ 90g wholemeal pasta
Dinner
with mashed potatoes stir-fried broccoli, cashew and 200g grilled chicken
and peas. Italiaakn nuts, green beans and with jar of tomato sauce
ste s spinach with sesame oil. and chopped onion.
roll ■ 70g brown rice.
Bedtime
snack

totals

MEAL PLAN MONTH 6
ser ve
s2
Italian
pical
Friday Saturday Sunday steak rolls
lls
Trooothie
sm
■ Blend ■ Smoothie: blend 25g ■ 2 scrambled eggs Ingredients
1 mango, ½ small whey protein, 1 mango, on 2 slices of 450g fillet steak
pineapple, ½ pink 80g blueberries, 2tbsp wholemeal toast. 2tbs pesto
grapefruit, 25g whey natural yoghurt, 1tbsp ■ Glass of orange juice. 70g Parma ham
protein with 200ml water. oats with 100ml apple 1 large onion, chopped
juice and 100ml water. 2 cloves garlic, chopped
■ 1 mashed ■ 90g sardines with ■ 30g brazil nuts. 1 tin (400g) tomatoes
banana with 2tbsp lemon juice on 2 slices ■ Glass of skimmed milk. 570ml beef stock
peanut butter on 2 slices of wholemeal toast.
of wholemeal toast. To make
Slice fillet steak and beat
slices out thinly. Spread
each slice with pesto,
■ Turkey, cheese ■ Large jacket potato ■ Large jacket potato sprinkle with ground
and mustard bagel. with baked beans with baked beans, black pepper, roll up and
■ 1 apple. and cottage cheese. tuna and grated cheese. roll again in a slice of
parma ham. If necessary
secure each roll with a
wooden skewer. Place
■ 1 tin of tuna ■ 140g grilled chicken ■ Smoothie: blend in a casserole dish
with beetroot and with beetroot. 25g whey protein, and bake in oven at
cottage cheese. 100g strawberries and 200°C/400°F/Gas6 for
½ banana with 300ml 30 minutes. Remove
skimmed milk and from oven and place on
1tsp flaxseed oil. a plate to rest. Fry onion
■ 200g chicken and and garlic in the fat from
■ 120g fillet steak ■ 150g roast lamb with
vegetable stir fry with the casserole until lightly
with mashed potato 100g new potatoes,
red and green peppers, browned. Return the
and spinach. and mixed vegetables.
cashew nuts, sesame oil steak rolls, onion and
and seeds. garlic. Mix in the
■ 70g brown rice. flour and slowly stir
in the stock. Add
■ Smoothie: blend ■ Smoothie: blend ■ 100g cottage cheese. the tomatoes, and
25g whey protein, 25g whey protein, ■ 1 pear. seasoning, simmer on
80g raspberries, 80g raspberries, a low heat or return
80g blueberries and 80g blueberries and to the oven for 1 hour.
50g blackberries 50g blackberries Serve with green beans
with 200-300ml water. with 200-300ml water. dressed with olive
2,911 calories 193g protein 2,943 calories 212g protein 3,005 calories 208g protein oil and ground black
357g carbs 68g fat 365g carbs 69g fat 367g carbs 74g fat pepper, and garlic mash.

MONTH 6 WORKOUT LOG

See p101
for sets,
reps and
times
Theme: High-intensity growth Date:
System: Simple sets
Speed of lift: 1:1
Recovery: 1 minute between sets and exercises
Barbell squat
Barbell split squat
Seated dumb-bell
shoulder press
Barbell bench press
Lat pull-down
Leg curl
Swiss ball jackknife* N/A
* Include in 2 of your weekly workouts


your progress
seconds seconds
Workout comments:
Vertical
jump
height
Press-up
number
Measure up
chest
shoulders
Strength
thighs
bench kilograms
squat kilograms
calves
(other)
biceps/triceps
(other)

MONTH 7 WORKOUTS
ING
NO TRAIN R ?
PARTNE the
o rm
Do not perfvy lifts –
supe-hea x 4 reps
fi ish withv2y weight
n
at a hea f 1 x 2)
(instead o

WORKOUTS MONTH 7
MONTH 7
A IM
to b uild
A
strength
in
fter the intensity of last the eccen
month, we're going to slow
Month 7: (lowering tric
) phase
Eccentric muscle strength of lifts
things down a bit – but that
doesn't mean you're in for an
System Super-heavy eccentric lifts
easy time. We're placing the emphasis
Pyramid – with negative reps 1 x 8 medium weight
on the lowering (eccentric) phase of
1 x 6 medium/heavy weight
each lift. So, you’ll lift (the concentric Super-heavy eccentric lifts 1 x 4 heavy weight
contraction) to a one count and lower to Bench press 1 x 2 super-heavy weight
a five count. Weights will be near to Squat
maximum and, if you have a training Seated shoulder press Near super-maximal lifts
partner, above maximum on selected Front squat As above but replace the last set
lifts for the last set. with another 1 x 4 workouts
For the four super-heavy eccentric Near super-maximal lifts
lifts – the bench press, squat, front Barbell lunge Week 1
Lat pull down a) Bench press, squat, lunge,
squat and seated shoulder press –
pull-up, side plank with rotation
you’ll need to use a Smith machine
Body weight b) Seated shoulder press,
and, on the super heavy set, have a
Pull-up front squat, lat pull down
training partner on hand to help you 4 x 6 reps, lower to 5 count. c) Bench press, lunge, pull up
return the weights to the start position. 1 minute between sets.
Set the Smith machine up so that if you Week 2
do get into trouble it will arrest the fall of Core a) Front squat, lat pull down,
the weights. This is done by sliding Side plank with rotation side plank with rotation
down the catches and positioning them 3 x 10 reps (left and right). b) Squat, bench press, pull-up
at the bottom-most point of your lift. For 1 minute between sets.
the squats this will be when your thighs Week 3
Cardio a) Bench press, squat, lunge,
are parallel to the floor; for the seated
1) 1 x 20 minutes easy pull-up, side plank with rotation
shoulder press, this should be when the
paced effort b) Seated shoulder press, front
bar is just below the level of your ears; 2) 1 complementary interval squat, side plank with rotation,
and for the bench press when the bar cardiovascular workout. lat pull down
is just above your chest. c) Squat, bench press, pull-up
For the eccentric super-heavy lifts Speed of lift
you need to add about ten to 15 per 1:5 Week 4
cent of what your actual, or estimated, a) Bench press, squat, lunge,
one-repetition maximum would be on Rest pull-up, side plank with rotation
that exercise. After a few workouts you 2-3 minutes between sets and b) Seated shoulder press, front
exercises. More if needed. squat, lat pull down
will have gained a feel of what is right.
c) Bench press, lunge, pull-up

MONTH 7 WORKOUTS
MONTH 7
workout SUPER-
HEAV Y
ECC ENTRIC
LIFTS
1 Smith machine eccentric bench press
Targets: pecs
■ Take the bar from the

Smith machine.
■ Grip the bar with your
hands slightly wider than
■ Hold the bar directly
above your chest.
■ Maintain the natural arch
of your back.
■ Lower to a 5 count.
■ Press back powerfully.
You won’t be able to do this
on the super-heavy lift; your
training partner will need to
assist you.
■ Keep your feet on the
floor throughout.

WORKOUTS MONTH 7
2 Smith machine eccentric squat

■ Lower your body

until your thighs are
parallel to the ground,
to a 5 count.
■ Push up through
heels. You won’t be
able to do this on the
super-maximal lift. Your
■ Take the bar from training partner will
the Smith machine need to assist you. He
and rest it across should support you by
the fleshy part of squatting behind you
your shoulders. and assisting you to lift
■ Maintain the the bar by lifting you
natural curves of under the arms.
your spine. ■ Keep looking forward.
■ Feet just beyond ■ Maintain the natural
hip-width apart. curves of your spine.
3 Smith machine seated eccentric shoulder press

Targets: shoulders
■ Take bar from Smith machine.

■ Keep looking forward.
■ Feet flat on floor.
■ Elbows out.
■ Maintain the your back's natural curves.
■ Lower the bar to a position just above your upper chest.
■ On the super-heavy lift your training partner should assist
you to push the bar back up.

MONTH 7 WORKOUTS
MONTH 7
workout
4 Smith machine eccentric front squat
Targets: thighs and backside (emphasis on outer quads)
■ Take the bar from the Smith machine and rest it across the ■ Push back up through heels. You won’t be able to do this on
fleshy part of the front of shoulders. the super-heavy lift; your training partner will need to assist you. He
■ Keep elbows up and maintain the natural curves of your spine. should support you by squatting behind you and assisting you to lift
■ Feet just beyond hip-width apart. the bar by lifting you under the arm pits.
■ Lower until your thighs are parallel to the ground to a 5 count. ■ Keep looking forward.

WORKOUTS MONTH 7
5 Barbell lunge
NEAR
SUPER-
MAXIMA
ECCENT L ■ Take a large step
RIC
LIFTS forward and place your
foot flat on the floor.
■ Keep your torso
upright and toes bent
under to balance.
■ Don’t extend your
knee beyond your toes.
■ Lower to a slow 5
count think ‘bum to
floor' and push back up.
■ Lower your body
until your right thigh is
parallel to the ground.
■ Complete your
designated number
■ Look forward and of reps and repeat to
brace your core. other side.
6 Lat pull down

■ Pull bar down

to chest level.
■ Feel your lats
release and stretch
as you return the bar
to the starting position
■■■■ to a 5 count.

MONTH 7 WORKOUTS
MONTH 7
workout
7 Pull-up
Targets: biceps and lats
■ Use an underhand grip. ■ Pull up so that your chin is over the bar.
■ Hands shoulder-width apart. ■ Don’t swing.
■ Control the movement.
■ Lower to a full extension to a 5 count.

WORKOUTS MONTH 7
8 Side plank with rotation

Targets: core
■ Hold your body in a straight

line from head to feet.
■ Place your right elbow under your
right shoulder.
■ Stack your feet.
■ Lift your left arm up so it is
at a right angle to the ground.
■ Bring your left hand so that it is below

your torso rotating your trunk accordingly.
■ Maintain the integrity of the side
plank throughout.
■ Complete the designated number of reps
and repeat with your right arm.

MONTH 7 MEAL PLAN
Meal plan
Pack on lean muscle with this tasty bulk-building menu

■ 2 scrambled eggs and ■ Porridge made ■ 4 scrambled egg ■ Porridge made
morning Breakfast
baked beans on 2 slices with 45g oats, whites on 2 slices of with 45g oats,
of wholemeal toast. 300ml skimmed wholemeal toast. 300ml skimmed
■ Glass of orange juice. milk, 1tsp honey ■ Glass of orange juice. milk, 1tsp honey
■ 120g low-fat yoghurt ■ 1 mashed ■ Mixed nuts, raisins ■ 90g mackerel

with blueberries, honey banana on 1 slice of and dried cranberries. on 2 slices of
snack
and oats. of wholemeal toast. wholemeal toast.

■ Chicken, bacon and ■ Turkey salad sandwich ■ Turkey and ■ Smoothie: blend
avocado baguette. on wholemeal bread. cheese bagel. 25g whey protein,
Lunch
■ 1 pear. ■ 1 orange. ■ 1 orange. 80g raspberries,

80g blueberries and
50g blackberries
with 200-300ml water.
na
Bannad
■ Smoothie: blend ■ Mixed nuts, raisins a nd ■ Smoothie: blend
■ Blend 25g
Afternoon
almoo
smo thie
25g whey protein, and dried cranberries whey protein, 1 25g whey protein,
snack
100g strawberries and with cottage cheese. ripe banana, 15g ground 100g strawberries and
½ banana with 300ml almonds and a pinch of ½ banana with 300ml
skimmed milk, and ground cinnamon with skimmed milk and
1tsp flaxseed oil. 300ml skimmed milk. 1tsp flaxseed oil.
■ 120g tuna steak with ■ Omelette with ham, ■ 150g lean minced-
n,
Chickrenut
Dinner
stir-fried broccoli, green cheese and tomato. beef chilli with red
beans and spinach with butteash kidney beans.
squ oat's
sesame oil and seeds. and g ■ 70g brown rice.
■ 70g brown rice. cheesde
sala
Bedtime
and pineapple. 25g whey protein, 25g whey protein, with strawberries.
snack

totals

MEAL PLAN MONTH 7
Chicken,
Friday Saturday Sunday butternut
squash and
■ Porridge made ■ Smoothie: blend 25g ■ 2 scrambled eggs goat's cheese
with 45g oats, 300ml whey protein, 1 mango, on 2 slices of salad
skimmed milk, handful of 80g blueberries, 2tbsp wholemeal toast.
blueberries, 1tsp honey natural yoghurt, 1tbsp ■ Glass of orange juice. ser ve
oats with 100ml apple Ingredients s2
and 25g whey protein.
juice and 100ml water. 2 chicken breasts
1 butternut squash
■ 1 mashed banana ■ 90g sardines with ■ 30g brazil nuts.
20g goat's cheese
with 2tbsp peanut lemon juice on 2 slices ■ Glass of skimmed milk.
1tbsp olilve oil
butter on 2 pieces of of wholemeal toast.
1tbsp balsamic vinegar
wholemeal toast.
Handful of fresh walnut
halves, roughly crushed
Handful of mixed salad
■ Turkey, cheese and ■ Large jacket potato ■ Large jacket potato leaves
mustard bagel. with baked beans with baked beans, tuna Handful of spinach
■ 1 apple. and cottage cheese. and grated cheese. leaves
Salt and pepper to
season
To make
■ 1 tin of tuna ■ 140g grilled chicken ■ Smoothie: blend
Peel and chop butternut
with beetroot and with beetroot. 25g whey protein,
squash into squares,
cottage cheese. 100g strawberries,
then season and drizzle
with olive oil and roast in
skimmed milk and
the oven for 40 minutes.
1tsp flaxseed oil.
Season and grill the
■ 120g fillet steak ■ 200g chicken and ■ 150g roast beef with chicken breasts, turning
with mashed potato vegetable stir fry with 100g new potatoes, midway, for 20 minutes
and spinach. red and green peppers, and mixed vegetables. or until they are fully
■ Fruit sorbet. cashew nuts, sesame oil cooked and the juices
and seeds. run completely clear.
■ 70g brown rice. Crumble the goat's
■ Smoothie: blend cheese and walnuts
■ Smoothie: blend ■ 100g cottage cheese.
25g whey protein, onto the mixed leaves
25g whey protein, ■ 1 apple.
80g raspberries, and spinach and serve
80g raspberries,
80g blueberries and with the chicken and
80g blueberries and
50g blackberries butternut squash. Add
50g blackberries
with 200-300ml water. balsamic vinegar
for dressing.

MONTH 7 WORKOUT LOG
Workout log: month 7 See p113

for sets,
reps and
times
Theme: Eccentric muscle strength Date:
System: Pyramid with negative reps
Speed of lift: 1:5
Recovery: 2-3 minutes between sets and exercises (more if needed)

Smith machine eccentric
bench press
Smith machine
eccentric squat

shoulder press

front squat
Barbell lunge
Lat pull-down
Pull-up N/A
Side plank with rotation N/A


your progress
seconds seconds
Workout comments:
Vertical
jump
height
Press-up
number
Measure up
chest
shoulders
Strength
thighs
bench kilograms
squat kilograms
calves
(other)
biceps/triceps
(other)

MONTH 8 WORKOUTS

WORKOUTS MONTH 8
MONTH 8
AI M
to stimula
te
Y
muscle g
rowth an
ou'll be pleased to know that d
this month we're taking a
Month 8: hormona
response
l
The growth month
break from the super-heavy
weights and are returning to
System Workouts
the medium weights. But that doesn't
Simple sets, medium weights
mean you're going to have an easy
Week 1
time. We're not going to lower the Bodyweights a) 5 x 10
intensity, instead you'll be performing Alternate knee-to-shoulder crunch b) 5 x 10
multiple sets and reps at a medium 4 x 30 seconds. c) 4 x 10
weight. This is another growth month. 30 seconds recovery.
In month six we progressed to 6 x 10 Week 2
reps, now we go a stage further and Pull-up a) 5 x 12
move on to 8 x 10. 4 x 12 reps. b) 6 x 10
1 minute recovery.
2 sessions a week. Week 3
a) 6 x 10
Alternate exercises every workout b) 6 x 12
c) 7 x 10
Free weights
Barbell incline bench press Week 4
Barbell front squat a) 7 x 10
Standing barbell shoulder press b) 8 x 10
Barbell dead-lift c) 8 x 10
Fixed weights Speed of lift

Single-leg press 1:2
Lat pull down
Rest
Cardio 2 minutes between sets. Longer
2 complementary cardiovascular if your form really starts to suffer.
interval training workouts
(see p28)
‘You'll be
performing
multiple reps
and sets'
MONTH 8 WORKOUTS
MONTH 8
workout
1 Barbell incline bench press
Targets: upper part of chest (by tilting the bench upward)
■ Incline the bench to 35-40°. ■ Lower the bar to chest.

■ Take the bar from rack and position it directly above your shoulders. ■ Don’t arch your back.
■ Use a grip that's wider than shoulder width. ■ Keep your feet on the floor.
■ Brace your core, but maintain the natural curves of your back. ■ Push back up powerfully.
■ Keep feet flat on the floor.

WORKOUTS MONTH 8

Targets: thighs and butt, places more emphasis on the outer quads than back squat

the rack and rest the
it across to top of your
upper arms.
■ Feet just beyond
shoulder-width apart. ■ Lower your torso to
■ Keep elbows parallel a position where your
to floor and elbows up. thighs are parallel to
■ Look straight ahead the ground.
and maintain the ■ Push back up
natural curves of spine. through your heels.
■ Keep weight pressed ■ Keep looking
through your heels. forward throughout
■ Brace core. the exercise.
3 Standing barbell shoulder press

Targets: deltoids

■ Grip the bar with
your hands just wider
than shoulder width. ■ Press bar overhead.
■ Brace your core. ■ Keep looking
■ Maintain natural forward throughout.
curve of spine. ■ Keep your core
■ Keep feet strong and don't arch
shoulder-width apart. your back.

MONTH 8 WORKOUTS
MONTH 8
workout
4 Barbell deadlift
Targets: back and hamstrings
■ Look straight head. ■ Feet shoulder-width apart. ■ Push your hips forward as you lift bar.
■ Keep shoulders back. ■ Hold bar with a grip that's slightly ■ ‘Pull’ through your bum and back. Don’t squat the bar up.
■ Brace your core. wider than shoulder width. ■ Look forward and keep your neck in line with your spine.
■ Maintain the natural curves ■ Sit back and keep the arms long. ■ Keep control on bar as you lower.
of your back. ■ Hold your back in position throughout.

WORKOUTS MONTH 8
5 Single leg press

TIP
Working one leg at
time requires more a
neural
input and will boost
growth. Be prepared muscle
weight on your weaketo drop the
■ Look straight ahead. ■ Extend the leg until nearly straight. the ‘bite’ at the bac r side. Feel
k of
■ Brace your core. ■ Control the weight back. when you return the your legs
we
■ Place foot to side of centre line of plate. to the start position ights
as you
achieve a 90° angle
■ Leg aligned through hip, knee and ankle. at
your knee joint.
6 Lat pull down

■ Pull bar down

to chest level.
■ Feel your lats,
■ Don’t lean too release and stretch
far back. as you return the bar
■ Pull the bar to the start position,
to chest level. ■ Control the
■ Fix your position. movement,

MONTH 8 WORKOUTS
MONTH 8
workout
7 Alternate knee-to-shoulder crunch
Targets: abdominals
■ Place your hands by your ears.

■ Keep your elbows out.
■ Crunch up and rotate your shoulders.
■ Bring your right elbow to your left knee.
■ Repeat to other side.

■ Control the movement in and out.

WORKOUTS MONTH 8
8 Pull-up
Targets: biceps, shoulders and back
■ Underhand grip. ■ Pull up until your chin is over the bar.

■ Hands shoulder-width apart. ■ Lower slowly back to start without swinging.
■ Fully extend your arms.

MONTH 8 MEAL PLAN
Meal plan
This plan has everything you need to fuel your workouts and get bigger

■ 4 scrambled egg ■ Porridge made ■ 2 slices French toast ■ Porridge made
Morning Breakfast
whites on 2 slices with 45g oats, made with 1 egg, 1 pint with 45g oats,
of wholemeal toast. 300ml skimmed milk, ½tsp cinnamon and 300ml skimmed
■ 1 grapefruit. milk, 1tsp honey ½tsp nutmeg. milk, 1tsp honey
■ Mixed nuts, raisins ■ 1 mashed ■ 120g low-fat yoghurt ■ 1 apple with 2tbsp
and dried cranberries. banana on 1 slice with blueberries, honey peanut butter.
snack
of wholemeal toast. and oats. ■ Glass of skimmed milk.

■ 1 protein bar.
■ Turkey and ■ Turkey salad sandwich ■ Chicken, bacon ■ Large jacket potato
cheese bagel. on wholemeal bread. and avocado baguette. with tuna, baked beans
Lunch
■ 1 orange. ■ 1 apple. ■ 1 pear. and grated cheese.

Afternoon
25g whey protein, and dried cranberries 25g whey protein, 25g whey protein,
snack
80g strawberries, with cottage cheese. 100g strawberries and 80g raspberries,
80g blueberries ½ banana with 300ml 80g blueberries
and 50g blackberries skimmed milk and and 50g blackberries
■ 120g salmon with ■ 120g tuna steak with ■ Omelette with
Dinner
stir-fried broccoli, green ar i n stir-fried broccoli, green ham, cheese, tomato

beans, red peppers and Mand esame beans and spinach with and onion.
and sic n
spinach with sesame oil. ch ked sesame oil and seeds.
■ 70g brown rice. sala ■ 70g brown rice.
Bedtime
snack

totals

MEAL PLAN MONTH 8
Mandarin
Friday Saturday Sunday and sesame
chicken salad
■ Smoothie: blend 25g ■ Porridge made ■ 2 scrambled eggs ser ve
whey protein, 1 mango, with 45g oats, on 2 slices of s2
Ingredients
80g blueberries, 2tbsp 300ml skimmed wholemeal toast.
2 chicken breasts
natural yoghurt, 1tbsp milk, 1tsp honey ■ 1 grapefruit.
4tbsp sesame oil
oats with 100ml apple and 25g whey protein. ■ Glass of orange juice.
2tsp freshly grated
juice and 100ml water.
ginger
■ 90g sardines on 2 ■ 1 mashed banana with ■ 30g brazil nuts. 1 garlic clove, crushed
slices wholemeal toast. 2tbsp peanut butter on 2 ■ Glass of skimmed milk. 1 red chilli, seeded and
slices of wholemeal toast. finely chopped
Handful of basil and
coriander leaves
½ red onion, chopped
150g mange tout
■ Medium-sized jacket ■ Turkey, cheese and ■ Medium-sized jacket
1tsp sesame seeds
potato with baked beans mustard bagel. potato with baked beans,
5 walnuts, chopped
and cottage cheese. ■ 1 apple. tuna and grated cheese.
1 mandarin
To make
gy Mix 2tbsp sesame oil in
■ 140g grilled chicken ■ 1 tin of tuna Enoeorthie ■ Blend 25g a bowl with the garlic,
sm
with beetroot. with beetroot. whey protein, chilli and ginger. Slash
■ 125g low-fat yoghurt. 1 banana and 3 ice the chicken in several
cubes with 300ml places and marinade in
skimmed milk. the sesame oil mixture
for 4 hours. Meanwhile,
■ 200g chicken and ■ 120g fillet steak ■ 150g roast chicken steam the mange tout
vegetable stir fry with with mashed potato with 100g new potatoes, for 5 minutes and add
red and green peppers, and spinach. and mixed vegetables. to a bowl with the salad
sesame seeds and oil. ■ Fruit sorbet. leaves, onion, walnuts
■ 70g brown rice. and sesame seeds.
Baste the chicken with
the marinade mix and
■ Smoothie: blend ■ Smoothie: blend ■ 100g cottage cheese. grill for 20 minutes, or
25g whey protein, 25g whey protein, ■ 1 apple. until fully cooked and
80g raspberries, 80g raspberries, the juices run clear. Cut
80g blueberries 80g blueberries the chicken into strips
and 50g blackberries and 50g blackberries and add to the salad.
with 200-300ml water. with 200-300ml water. Dress with remainder of
2,869 calories 212g protein 2,950 calories 209g protein 2,985 calories 208g protein the sesame oil and juice
361g carbs 63g fat 369g carbs 68g fat 362g carbs 73g fat of the mandarin.

MONTH 8 WORKOUT LOG

See p125
for sets,
reps and
times
Theme: Growth month Date:
System: Simple sets
Speed of lift: 1:2
Rest: 2 minutes between sets and exercises (longer if form starts to suffer)

Barbell incline
bench press
Barbell front squat
Standing barbell
shoulder press
Barbell deadlift
Single leg press
Lat pull-down
Alternate knee
N/A
to shoulder crunch
Pull-up N/A


your progression
seconds seconds
Workout comments:
Vertical
jump
height
Press-up
number
Measure up
chest
shoulders
Strength
thighs
bench kilograms
squat kilograms
calves
(other)
biceps/triceps
(other)

MONTH 9 WORKOUTS

WORKOUTS MONTH 9
MONTH 9
A IM
to develo
p greater
muscula
Y
r end
and prov urance,
ou’ve just completed three ide time
Month 9: for musc
le
particularly intense months mind to re and
Tone and fat burning co
and regen ver
and now it’s time to reduce erate
the intensity slightly to speed
System Workouts
up recovery and muscle growth. You’ll
Supersets and simple sets
be lifting light-to-medium weights over Weeks 1-4
multiple simple sets with reasonable 2 (endurance) simple sets a week:
Superset 1 – shoulders
recoveries. Repetitions will be high – 20 4 x 20 light weight
Dumb-bell front raise
– and we'll be introducing a more Lying reverse lateral raise
intense workout each week. This will Seated dumb-bell shoulder press 1 (heavy) superset a week.
use the superset weight-training system, Alternate supersets each workout,
performing 8 reps with a medium/
Superset 2 – legs
‘The higher Leg curl
heavy weight on all exercises.
rep supersets Barbell lunge
Speed of lift
will add some Barbell front squat
1:2
definition to Superset 3 – chest Rest:
your muscles' Incline dumb-bell flye Supersets
Barbell bench press 2 minutes between supersets.
which will keep up your high-end Press-up Minimum recovery between
strength. Supersets are simply two or superset exercises.
more exercises performed back-to-back Core exercises
with no, or minimal, rest in between. Plank Simple sets
4 x 45 seconds 1 minute between sets
This puts your muscles under tension
(45 seconds recovery) and exercises.
for longer without increasing the length
of your workout. Supersets are normally
Seated Russian twist Cardio
made up of pairs of exercises but in 4 x 20 reps 1 x easy 20-minute effort.
this instance were using supersets of 1 complementary cardiovascular
three exercises with relatively low reps. Alternate exercises each workout. interval training effort (see p28).
The aim is to build up more endurance
in your muscles, which will assist your Simple sets
lower rep, heavier work in the coming Select 6 of the above
months. It’s often a lack of endurance, exercises (or other exercises
rather than strength that leads to from the Ultimate Workout Plan)
failure at heavier weights and ‘last that work all body parts.
few reps tail-off’.

MONTH 9 WORKOUTS
MONTH 9
superset1 - shoulders
1 Dumb-bell front raise
Targets: front of shoulders
■ Stand tall. ■ Keep looking ahead.

■ Feet shoulder-width apart. ■ Lift dumb-bells to shoulder height.
■ Thumbs facing each other. ■ Lower under control.
■ Keep your arms long and brace your core.

WORKOUTS MONTH 9
2 Lying reverse lateral raise

Targets: rear deltoid
■ Keep chest and stomach on bench and look down. ■ Lift weights straight out to the sides.
■ Keep your toes on the floor for stability. ■ Keep arms straight.
■ Grip dumb-bells below you with palms facing each other. ■ Keep torso in contact with bench.

Targets: shoulders
■ Don’t let the

■ Look straight dumb-bells touch
ahead and hold the at the top of the
dumb-bells at movement.
shoulder-height. ■ Ensure your
■ Keep elbows core is braced.
out to the sides. ■ Maintain natural
■ Feet flat on the floor. curves of back.

MONTH 9 WORKOUTS
MONTH 9
superset 2 - legs
1 Leg curl
Targets: hamstrings
■ Adjust seat so you are sitting upright or slightly back.

■ Brace your core. ■
■ Look straight ahead. ■

WORKOUTS MONTH 9
2 Barbell lunge
■ Take a large
step forward.
■ Place foot flat
on the floor.
■ Keep torso upright.
■ Toes bent under
to balance.
■ Don’t extend knee
forward of ankle.
■ Rest bar across ■ Lower until
fleshy part of shoulders. your thigh is parallel
■ Look forward and to the floor and
brace your core. push back up.

Targets: thighs and glutes (throws more emphasis onto quads, particularly the outer
portion, than back squat)

the rack and rest it ■ Lower until your
across your shoulders. thighs are parallel
■ Keep upper arms to the ground.
parallel to the floor. ■ Push back up
■ Maintain the natural through your heels.
curves of your spine. ■ Keep looking
■ Feet just beyond forward.
hip-width apart and ■ Maintain the natural
keep looking forward. curves of your spine.

MONTH 9 WORKOUTS
MONTH 9
superset 3 - chest
1 Incline dumb-bell fﬂye 2 Barbell bench press
Targets: places emphasis on upper pecs Targets: pecs, deltoids and triceps
■ Angle the bench

to 30-45°.
■ Hold the dumb-
bells directly above
your chest.
■ Keep your feet
flat on floor.
■ Lower the
dumb-bells in an ■ Brace your core and keep your head and shoulders on the bench.
arc out to the sides. ■ Maintain the natural curves of your back.
■ Focus on pecs ■ Keep your feet on the floor.
to pull weights back ■ Lower weights under control.
to start position. ■ Push weight back powerfully.
■ Maintain slight ■ Push evenly through both arms.
bend in elbows. ■ Do not arch your back as you press.

WORKOUTS MONTH 9
3 Press-up 1 Plank core

Targets: chest, shoulders and triceps Targets: core exercise
■ Keep body in a straight line from head to toe. ■ Look down.

■ Brace your core. ■ Maintain head in alignment with your body.
■ Point elbows back. ■ Place your elbows beneath your shoulders.
■ Lower your body, not your chest. ■ Relax in the held position.
2 Seated Russian twist

Targets: abdominals core
exercise
■ Hold torso at a 45° angle. ■ Look forward. ■ Maintain body angle.

■ Hold dumb-bell in both hands ■ Twist to one side. ■ Twist to other side.
at chest height. ■ Focus on your abs and control the movement with them.
■ Keep knees bent at 90°.

MONTH 9 MEAL PLAN
Meal plan
With around 3,000 calories a day, this plan will help you add lean muscle

■ 4 scrambled egg ■ Porridge made ■ 2 slices of French toast ■ 2 scrambled
Morning Breakfast
whites on 2 slices with 45g oats, made with 1 egg, 1 pint eggs on 2 slices
of wholemeal toast. 300ml skimmed milk, milk, ½tsp cinnamon and of wholemeal toast.
■ 1 grapefruit. 1tsp honey and 25g ½tsp nutmeg. ■ Glass of orange juice.
whey protein.
■ Mixed nuts, raisins ■ 1 apple with 2tbsp ■ 120g low-fat yoghurt ■ 1 mashed
and dried cranberries. peanut butter. with blueberries, honey banana on 1 slice
snack
■ Glass of skimmed milk. and oats. of wholemeal toast.

■ 1 protein bar. ■ 1 protein bar.
■ Turkey and cheese ■ Medium-sized ■ Turkey and cranberry ■ Turkey salad sandwich
salad sandwich on jacket potato with wholemeal sandwich. on wholemeal bread.
Lunch
wholemeal bread. tuna, baked beans ■ 1 pear. ■ 1 apple.

■ 1 pear. and grated cheese.
Berryt
blas ■ Blend 25g ■ Smoothie: blend ■ Smoothie: blend ■ Mixed nuts, raisins
Afternoon
ie
smooth
whey protein, 25g whey protein, 25g whey protein, and dried cranberries
snack
50g strawberries, 50g 80g raspberries, 100g strawberries and with cottage cheese.
raspberries, 50g 80g blueberries ½ banana with 300ml
blueberries and 50g and 50g blackberries skimmed milk and
blackberries with water. with 200-300ml water. 1tsp flaxseed oil.
■ 200g chicken and ■ 120g fillet steak ■ 150g lean minced-beef
Dinner
vegetable stir fry with with mashed potato chilli with kidney beans. can
red and green peppers, and spinach. ■ 70g brown rice. Moroc en
ch ick
sesame seeds and oil. ■ Slice of cheesecake.
■ 70g brown rice.
■ Smoothie: blend ■ 120g low-fat yoghurt ■ 100g cottage cheese ■ Smoothie: blend
Bedtime
25g whey protein, with strawberries. and pineapple. 25g whey protein,
snack

½ banana with 300ml ½ banana with 300ml
skimmed milk. skimmed milk.
totals

MEAL PLAN MONTH 9
ser ve
s2
Moroccan
an
Friday Saturday Sunday chicken
■ Smoothie: blend ■ Porridge made ■ 2 scrambled eggs and Ingredients
25g whey protein, 1 with 45g oats, 2 rashers of bacon on 2 4 chicken breasts
mango, 80g blueberries, 300ml skimmed slices of wholemeal toast. 2 garlic cloves, crushed
2tbsp yoghurt, 1tbsp oats milk, 1tsp honey and ■ 1 grapefruit. 1 red chilli, seeded
with100ml apple juice 25g whey protein. ■ Glass of orange juice. and sliced
and 100ml water. ½ lemon
■ 90g sardines on 2 ■ 1 mashed ■ 30g brazil nuts. 100g couscous
slices wholemeal toast. banana with 2tbsp ■ Glass of skimmed milk. 100g tinned chick peas
peanut butter on 2 slices 100g tinned apricots
of wholemeal toast. Pinch of paprika
Pinch of cumin
■ Medium-sized jacket ■ Turkey, cheese ■ Medium-sized jacket To make

potato with baked beans and mustard bagel. potato with baked beans Mix together the juice
and cottage cheese. ■ 1 apple. and cottage cheese. and zest of the lemon,
garlic, chilli, paprika and
cumin, and place to one
side in a bowl. Slash the
chicken breasts in three
■ 140g grilled chicken ■ 1 tin of tuna ■ Smoothie: blend
places and marinade
with beetroot. with beetroot. 25g whey protein,
in the lemon mixuture
■ 125g low-fat yoghurt. 80g raspberries,
for 4 hours. Soak the
80g blueberries
couscous in boiling
and 50g blackberries
water for 15 minutes,
with water.
then add the chick peas
■ 120g tuna steak with ■ 120g grilled cod, ■ 150g roast pork with and apricots. Meanwhile
stir-fried broccoli, green mashed potato and peas. 100g new potatoes, grill the chicken breasts
beans and spinach with and mixed vegetables. for 20 minutes or until
sesame oil and seeds. they are fully cooked
■ 70g brown rice. and the juices run clear,
turning halfway through.
Serve with the couscous.
■ Smoothie: blend ■ Smoothie: blend ■ Smoothie: blend
25g whey protein, 25g whey protein, 25g whey protein,
80g raspberries, 80g raspberries, 100g strawberries and
80g blueberries 80g blueberries ½ banana with 300ml
and 50g blackberries and 50g blackberries skimmed milk and
with 200-300ml water. with 200-300ml water. 1tsp flaxseed oil.

MONTH 9 WORKOUT LOG

See p137
for sets,
reps and
times
Theme: Tone and fat burning Date:
System: Simple sets and supersets
Speed of lift: 1:2
Rest: 2 minutes between supersets, 2 minutes recovery between simple-set exercises
Superset 1 – shoulders
Dumb-bell front raise
Lying reverse
dumb-bell lateral raise
Seated dumb-bell
shoulder press
Superset 2 – legs
Leg curl
Barbell lunge
Barbell front squat
Superset 3 – chest
Incline dumb-bell flye
Barbell bench press
Press-up
Core
Plank N/A
Seated Russian twist


your progress
seconds seconds
Workout comments:
Vertical
jump
height
Press-up
number
Measure up
chest
shoulders
Strength
thighs
bench kilograms
squat kilograms
calves
(other)
biceps/triceps
(other)

MONTH 10 WORKOUTS

WORKOUTS MONTH 10
MONTH 10
AI M
to stimula
further g te
T
rowth
by using
o keep your mind and your
muscles on their toes we're
Month 10: intense d
the ver y
rop-set
Growth month system
going to introduce another
new system of training in the
System Workouts
Ultimate Workout Plan this month: drop
Drop sets
sets. We've included four variants in this
Weeks 1-4
monthly plan, simply alternate these Drop set 1 Perform a different drop-set
session by session, week by week. Dumb-bell bench press workout each workout. Start
Drop sets are tough. You max out on Dumb-bell squat with a medium/heavy weight and
every set in terms of repetitions, the only Standing dumb-bell shoulder press use lighter dumb-bells/weights
concession being that you use a lighter for each of the subsequent
Drop set 2 5 sets, until you're lifting a
‘One of the Incline bench press very light weight.
Perform 3 workouts a week.
simplest ways Dumb-bell lunge
to do drop sets is Speed of lift
with dumb-bells' Drop set 3 1:2
Wide-grip pull-up
Dumb-bell bicep curl Rest
weight for each set (where applicable). Barbell step-up 3 minutes between drop-set
Don’t worry exactly about the weight to exercises.
use – you’ll get a feel and all you have Drop set 4
to do is rep out! Lat pull-down Bodyweight exercises
One of the simplest ways to perform Barbell split squat Perform 5 sets with 10 seconds
drop sets is to use dumb-bells. This Cable crossover flye recovery, going for maximum
way you simply ‘run the rack’ using a number of reps each time.
Cardio
lighter pair for each set.
2 x easy paced 20-minute efforts
We've also included some
bodyweight exercises, such as the
wide-grip pull-up, and for these
you simply need to complete as many
reps as you can for each set.

MONTH 10 WORKOUTS
MONTH 10
drop set 1
1 Dumb-bell bench press 2 Dumb-bell squat
Targets: pectorals, deltoids and triceps Targets: thighs and glutes

■ Hold the dumb-bells
at arms' length.
■ Feet flat on the floor.
■ Ensure core is braced.
■ Maintain natural
curves of your back.
■ Lower until your thighs are
parallel to the ground.
■ Push back up
through your heels.
3 Standing dumb-bell
shoulder press
■ Support your back and head on the bench. Targets: shoulders
■ Maintain the natural curves of your back.
■ Hold dumb-bells with thumbs facing each other, ■ Look straight ahead.
■ Hold dumb-bells at chest level. ■ Hold the dumb-bells
■ Press the dumb-bells up over your shoulders. at shoulder-height.
■ Keep your feet on the floor. ■ Keep elbows out
■ Don’t arch your back. to the sides.
■ Control the movement down. ■ Push the dumb-bells above
your head.
■ Don’t let the dumb-bells
touch at the top of
the movement.
■ Ensure core is braced.
■ Maintain natural
curves of your back.

WORKOUTS MONTH 10
drop set 2
1 Incline bench press 2 Dumb-bell lunge
Targets: upper part of chest by tilting Targets: thighs and glutes
the bench upward
■ Take a large step

forward, place foot flat
on the ground.
■ Don’t extend your
knee past your toes.
■ Keep your chest up.
■ Bend front knee until
thigh is at right angles
to the ground.
■ Lower back knee
until it almost contacts
the ground.
■ Push back powerfully.
3 Dumb-bell lateral lift

Targets: side deltoids

■ Maintain the natural
curves of your spine.
■ Incline the bench to a 35-40° angle. ■ Feet just beyond
■ Keep your feet flat on the floor. shoulder-width apart.
■ Grip the bar with hands wider than shoulder-width apart. ■ Hold dumb-bells at
■ Take the bar from rack and position directly over shoulders. arms’ length.
.■ Brace your core, but maintain the natural curves of your back. ■ Lift to shoulder height.
■ Lower the bar to chest. ■ Keep your core braced.
■ Push back up. ■ Control weights down.

MONTH 10 WORKOUTS
MONTH 10
drop set 3
1 Wide-grip pull-up
Targets: shoulders and back (places more emphasis on lats)
■ Use an over-hand grip. ■ Squeeze your lats as you pull up.

■ Grip the bar with your hands beyond shoulder-width apart ■ Pull up until your chin is over the bar.
■ Extend your arms fully in the down position. ■ Lower under control without swinging.
■ Keep your body still.

WORKOUTS MONTH 10
2 Dumb-bell biceps curl

Targets: biceps
■ Curl the dumb-bells

to chest height while
keeping your elbows
■ Stand with feet ‘pinned' to your sides.
shoulder-width apart ■ Lower dumb-bells
and thumbs facing under control.
each other. ■ Do not swing
■ Look straight ahead dumb-bells when the
and brace your core. going gets tough.
3 Barbell step-up
Targets: legs and backside
■ Push up
through foot.
■ Push hips forward.
■ Look straight ahead. ■ Keep back braced
■ Rest bar across ■ Bring back leg up
the fleshy part of to join lead leg.
your shoulders. ■ Step back down
■ Place your foot firmly with same leg.
on the step. ■ Alternate legs.

MONTH 10 WORKOUTS
MONTH 10
drop set 4
Lat pull-down
1 Targets: lats, upper back
■ Don’t lean back too far. ■ Pull the bar to mid chest level.
■ Brace your core. ■ Fix your position and ‘feel’ your lats work.
■ Feel your lats release and stretch as you return
the bar to the start position.
■ Control the movement.

WORKOUTS MONTH 10
2 Barbell split squat

■ Support the bar ■ Bend your left

on the fleshy part of knee to lower your body
your shoulders. until your right thigh is
■ Look straight ahead parallel to the ground.
and take a large step ■ Think ‘bum to floor’.
forward with your ■ Straighten your
right foot. left leg to return to
■ Brace your core the start position.
and keep your knee ■ Complete your
behind your toes. designated number of
■ Support the weight on repetitions with your
the toes of your left foot. right leg forward and
■ Maintain the natural then repeat with your
curves of your back. left leg forward.
3 Cable crossover flye

Targets: pecs
TIP
The cable
greater re gives
than dum sistance
b
hands co -bells where
m
creating e together
a po
contracti werful
on
your pec in
s.
■ Use a split
stance for stability.
■ Position the ■ Maintain
pulleys so that the same torso
you grip the cable position throughout.
attachment at ■ Bring your hands
approximately together in front of
shoulder height. your chest.
■ Brace your core. ■ Control the
■ Look straight ahead. movement back.

MONTH 10 MEAL PLAN
Meal plan
Use this high-protein meal plan to complement your training

■ Porridge made ■ 2 scrambled eggs ■ 4 scrambled egg ■ Porridge made
Morning Breakfast
with 45g oats, and baked beans whites on 2 slices with 45g oats,
300ml skimmed on 2 slices of of wholemeal toast. 300ml skimmed milk,
milk, 1tsp honey wholemeal toast. ■ Glass of orange juice. 1tsp honey and
and 25g whey protein. ■ Glass of orange juice. 25g whey protein.
■ 1 mashed banana ■ 120g low-fat yoghurt ■ Mixed nuts, raisins ■ 90g mackerel
on 1 slice of with blueberries, honey and dried cranberries. on 2 slices
snack
wholemeal toast. and oats. wholemeal toast.

■ Turkey salad sandwich ■ Chicken, bacon and ■ Turkey and ■ Large jacket potato
on wholemeal bread. avocado baguette. cheese bagel. with tuna, baked beans
Lunch
■ 1 orange. ■ 1 pear. ■ 1 orange. and grated cheese.
a,
Banan nd
a
apple mon
■ Mixed nuts, raisins ■ Smoothie: blend cinna thie■ Blend 25g ■ Smoothie: blend
Afternoon
smoo
and dried cranberries 25g whey protein, whey protein, 25g whey protein,
snack
with cottage cheese. 100g strawberries and 50g natural yoghurt, 1 ripe 80g raspberries,
½ banana with 300ml banana, 1 apple and a 80g blueberries and
skimmed milk and pinch of ground cinnamon 50g blackberries
1tsp flaxseed oil. with 200ml skimmed milk. blend with water.
■ 120g tuna steak with ■ 120g salmon with ■ 150g lean minced-
Dinner
stir-fried broccoli, green stir-fried broccoli, green beef chilli with

n
Chickfrey beans and spinach with beans, red peppers and kidney beans.
stir - sesame oil and seeds. spinach with sesame oil. ■ 70g brown rice.
■ Smoothie: blend ■ 100g cottage cheese ■ Smoothie: blend ■ 120g low-fat yoghurt
Bedtime
25g whey protein, and pineapple. 25g whey protein, with strawberries.
snack

totals

MEAL PLAN MONTH 10
ser ve
s2
Chicken
Friday Saturday Sunday stir-fry
■ Porridge made ■ Smoothie: blend 25g ■ 2 scrambled eggs Ingredients

with 45g oats, 300ml whey protein, 1 mango, on 2 slices of 2 chicken breasts
skimmed milk, handful of 80g blueberries, 2tbsp wholemeal toast. 5 cauliflower florets
blueberries 1tsp honey, natural yoghurt and 1tbsp ■ Glass of orange juice. 3 tomatoes, chopped
and 25g whey protein. oats with 100ml apple 5 olives, chopped
juice and 100ml water. ½ red pepper, sliced
■ 1 mashed banana ■ 90g sardines with ■ 30g brazil nuts. ½ green pepper, sliced
with 2tbsp peanut lemon juice on 2 slices of ■ Glass of skimmed milk. ½tsp fresh rosemary,
butter on 2 slices wholemeal toast. finely chopped
of wholemeal toast. 1tsp fresh thyme,
finely chopped
1tbsp sesame oil
1tsp sesame seeds
■ Turkey, cheese ■ Large jacket potato ■ Large jacket potato Pinch of black pepper
and mustard bagel. with baked beans with baked beans,
■ 1 apple. and cottage cheese. tuna and grated cheese.
To make
Steam the cauliflower
florets for 5 minutes
and place to one side.
Heat a wok or a large
non-stick frying pan over
cottage cheese. 100g strawberries
a medium heat and
and ½ banana with
coat the bottom with the
300ml skimmed milk
sesame oil. Cut chicken
and 1tsp flaxseed oil.
into strips and place
■ 120g fillet steak ■ 200g chicken and ■ 150g roast beef with in pan for 6-7 minutes,
with mashed potato vegetable stir fry with 100g new potatoes, until fully cooked. Add
and spinach. red and green peppers, and mixed vegetables. the steamed cauliflower,
■ Fruit sorbet. cashew nuts, sesame oil tomatoes, peppers,
and seeds. herbs and pepper, and
■ 70g brown rice. cook for an additional
■ Smoothie: blend 3 minutes. Add the
■ Smoothie: blend ■ 100g cottage cheese.
25g whey protein, olives and sesame
25g whey protein, ■ 1 apple.
80g raspberries, seeds and then cook for
80g raspberries,
80g blueberries and a further 1 minute. Serve
80g blueberries and
50g blackberries with 70g of brown rice.
50g blackberries

MONTH 10 WORKOUT LOG

See p149
for sets,
reps and
times
Theme: Growth month Date:
System: Drop sets
Speed of lift: 1:2
Rest: 3 minutes between drop sets
Perform one of the 4 different drop sets each workout

Drop set 1
Dumb-bell bench press
Dumb-bell squat
Standing dumb-bell
shoulder press
Drop set 2
Incline bench press
Dumb-bell lunge
Drop set 3
Wide-grip pull-up
Dumb-bell biceps curl
Barbell step-up
Drop set 4
Lat pull-down
Barbell split squat
Cable crossover flye


your progress
seconds seconds
Workout comments:
Vertical
jump
height
Press-up
number
Measure up
chest
shoulders
Strength
thighs
bench kilograms
squat kilograms
calves
(other)
biceps/triceps
(other)

MONTH 11 WORKOUTS

WORKOUTS MONTH 11
MONTH 11
AI M
to test yo
body aga ur
A
inst the
toughest
s the Ultimate Workout Plan workouts
nears its end we continue
Month 11: and build
Pre-exhaust, shock tactics, more mu
scle
to build muscle with some
unilateral movements
more muscle shock tactics,
using the pre-exhaust system. Pre- System Workouts
exhaust weight training is extremely Pre-exhaust 12 reps medium weight first
demanding, but very effective in exercise (where applicable)
promoting greater gains in muscle size, Pre-exhaust set 1 5 reps heavy weight, second
power and strength. The idea is that Bench triceps dip exercise.
you exhaust a muscle with an isolation Barbell bench press Sets as indicated below.
move first, then you continue to work
Pre-exhaust set 2 Week 1
the fatigued muscle in the compound
Leg extension 2 pre-exhaust sets per workout:
exercise. This adds up to more muscle
Barbell squat 3 workouts, 3 sets.
fibre recruitment, more hormonal
‘Pre-exhaust Dumb-bell lateral raise 3 pre-exhaust sets per workout:
weight training is One-arm dumb-bell overhead press 3 workouts, 3 sets.
very demanding' Pre-exhaust set 4 Week 3
stimulation and to greater size, power Leg curl 3 pre-exhaust sets per workout:
and strength gains. Leg press 3 workouts, 4 sets.
This month we've also included
unilateral lifts, such as the one-arm
One-leg squat 3 pre-exhaust sets per workout:
dumb-bell overhead press. This will 3 workouts, 4 sets.
Front squat
have the effect of further stimulating
muscle growth, preventing boredom Core Speed of lift
and promoting more symmetrical Plank 1:2
strength and muscle development. 4 x 1 minute holds
15-second recovery between holds. Rest
Crunch Take 30 seconds between
4 x 15 reps exercises and 3 minutes between
1 minute recovery between sets pre-exhaust sets.
Perform twice a week.
Cardio
2 x complementary cardiovascular
interval sessions (see p28).

MONTH 11 WORKOUTS
MONTH 11
pre-exhaust set 1
1 Bench triceps dip 2 Barbell bench press
Targets: triceps Targets: chest and shoulders
■ Grip the edge of the bench back upright. ■ Take bar from rack. ■ Maintain a natural arch in
with your hands. ■ Lower your body straight ■ Position the bar directly above your back.
■ Look straight ahead. down slowly and, keeping your your chest with your hands wider ■ Keep your feet flat on floor.
■ Keep your legs straight, elbows pointing back, press than shoulder-width apart. ■ Lower the bar to a centimetre
your feet together and your back up powerfully. ■ Ensure your head and or so above your chest then press
shoulders are fully supported back up powerfully without
on the bench. arching your back.

WORKOUTS MONTH 11
pre-exhaust set 2
1 Leg extension Barbell squat
Targets: quadriceps 2 Targets: thighs and glutes

the rack and rest it
across the fleshy
part of your shoulders.
■ Sit so that your ■ Feet shoulder-
torso is angled back width apart.
slightly rather than ■ Keep looking
upright. forward.
■ Look straight ahead. ■ Keep your elbows
■ Keep your thighs in back and brace your
contact with bench. core.
■ Squeeze your
quads to lift ■ Lower until your
the weight. thighs are parallel
■ Lift to almost to the ground.
full extension. ■ Maintain a natural
■ Lower under arch in your spine.
control. ■ Push back
■ Keep looking up through
forward. your heels.

MONTH 11 WORKOUTS
MONTH 11
pre-exhaust set 3
1 Dumb-bell lateral raise 2 One-arm dumb-bell
Targets: middle deltoids overhead press
Targets: shoulders
■ Look forward and

brace your core.
■ Look straight ahead. ■ Keep your
■ Keep your body right arm
upright, core braced. by your side.
■ Hold dumb-bells ■ Hold the dumb-bell
by your sides, palms in your left hand
facing in. parallel to the ground.
■ Press the
dumb-bell up.
■ Lift to ■ Stabilise the
shoulder height. movement by
■ Keep your bracing your core.
core braced. ■ Control the
■ Look weight down.
straight ahead. ■ Repeat holding
■ Control the dumb-bell in your
weights down. opposite hand.

WORKOUTS MONTH 11
pre-exhaust set 4
1 Leg curl 2 Leg press
Targets: hamstrings Targets: thighs and glutes
■ Adjust seat so
you are sitting upright
or slightly back.
■ Look straight
ahead.
■ Push through both ■ Control the weights back

■ Pull the pad legs equally. ■ Stop at a 90° angle at
towards you. ■ Extend your legs until they're the knee.
■ Feel the tension nearly straight.
in your hamstrings
when returning
weights to the start.

MONTH 11 WORKOUTS
MONTH 11
pre-exhaust set 5
1 Single leg squat
Targets: thighs 2 Barbell front squat

rack and rest it across
your shoulders.
■ Keep upper arms
■ Hold dumbbells parallel to the floor.
by sides. ■ Maintain the natural
■ Lift one foot off the curves of your spine.
floor slightly. ■ Feet just beyond
■ Keep chest up. hip-width apart and
■ Look forward. keep looking forward.
■ Lower until your

thighs are parallel
to the ground.
■ Push back up
through your heels.
■ Keep looking
forward.
■ Maintain the
natural curves of
■■■ your spine.

WORKOUTS MONTH 11
core exercises
1 Plank
Targets: core
■ Look down.
■ Hold your body in a straight line from head to heels.
■ Place your elbows beneath your shoulders.
2 Crunch
Targets: abdominals
■ Line your elbows up with your ears. ■ Contract your abdominals to lift your torso.
■ Touch your fingertips to your temples. ■ Don’t lift too high.
■ Lower your torso under control.

MONTH 11 MEAL PLAN
Meal plan
This 42-meal plan packs in calories to help you get bigger and stronger

isier
■ Blend 2 apples,
Energ thie ■ 4 scrambled egg ■ 4 scrambled egg ■ Porridge made
Morning Breakfast
smoo
1 stick of celery, whites on 2 slices of whites on 2 slices with 45g oats,
1 banana, 3 dates, wholemeal toast. of wholemeal toast. 300ml skimmed
½tsp honey and ■ Glass of orange juice. ■ Glass of orange juice. milk, 1tsp honey
25g whey protein and 25g whey protein.
■ 1 mashed banana ■ Mixed nuts, raisins ■ 120g low-fat ■ 90g mackerel
with 2tbsp peanut and dried cranberries. yoghurt with blueberries, on 2 slices of
snack
butter on 2 slices of honey and oats. wholemeal toast.

wholemeal toast. ■ 1 protein bar. ■ Glass of skimmed milk.
■ Turkey, cheese and ■ Turkey and ■ Chicken, bacon and ■ Large jacket potato
mustard bagel. cheese bagel. avocado baguette. with tuna, baked beans
Lunch
■ 1 apple. ■ 1 orange. ■ 1 pear. and grated cheese.
■ 1 tin of tuna ■ Smoothie: blend ■ Smoothie: blend ■ Smoothie: blend

Afternoon
with beetroot and 25g whey protein, 25g whey protein, 25g whey protein,
snack
cottage cheese. 80g raspberries, 100g strawberries and 80g raspberries,

■ 200g chicken and ■ 120g salmon with ■ 120g tuna steak with ■ 90g wholemeal pasta
Dinner
vegetable stir fry with stir-fried broccoli, green stir-fried broccoli, cashew and 200g grilled chicken
red and green peppers, beans, red peppers and nuts, green beans and with jar of tomato sauce
cashew nuts, sesame oil spinach with sesame oil spinach with sesame oil and chopped onion.
and seeds. and seeds. and seeds.
■ 70g brown rice. ■ 70g brown rice. ■ 70g brown rice.
■ Smoothie: blend ■ Smoothie: blend ■ 30g bran with sultanas ■ 120g low-fat yoghurt
Bedtime
25g whey protein, 25g whey protein, and 200ml skimmed milk. with strawberries.
snack
80g raspberries, 50g blueberries,

80g blueberries and 50g blackberries and
50g blackberries ½ banana with 300ml
with 200-300ml water. skimmed milk.
totals

MEAL PLAN MONTH 11
Chicken
Friday Saturday Sunday fajitas ser ve
s2
■ Porridge made ■ Smoothie: blend 25g ■ 2 scrambled eggs Ingredients
with 45g oats, whey protein, 1 mango, on 2 slices of 4 chicken breasts, s,
300ml skimmed milk, 2tbsp yoghurt, 80g wholemeal toast. 1 onion, sliced
1tsp honey and blueberries and 1tbsp ■ Glass of orange juice. 1 green pepper, sliced
25g whey protein. oats with 100ml apple 1 red pepper, sliced
juice and 100ml water. Fajita mix
■ 1 mashed banana ■ 90g sardines with ■ 30g brazil nuts. 4 small flour tortillas
on 1 slice of lemon juice on 2 slices ■ Glass of skimmed milk. Cheddar cheese, grated
wholemeal toast. wholemeal toast. Sour cream
Guacamole
Salsa
■ Turkey salad sandwich ■ Large jacket potato ■ Large jacket potato To make
on wholemeal bread. with baked beans with baked beans, tuna Cut chicken into strips
■ 1 orange. and cottage cheese. and grated cheese. and fry until browned,
add peppers, onion and
fajita mix and fry for a
further 5-7mins. Serve in
heated tortillas with sour
■ Mixed nuts, raisins ■ 140g grilled chicken ■ Smoothie: blend
cream, guacamole, salsa
and dried cranberries with beetroot. 25g whey protein,
and grated cheese.
with cottage cheese. 100g strawberries,
skimmed milk and
1tsp flaxseed oil.
■ 120g fillet steak ■ 150g roast lamb with
with mashed potato 100g new potatoes,
n
Chickaes and spinach. and mixed vegetables.
fajit
■ Smoothie: blend ■ Smoothie: blend ■ 100g cottage cheese.

25g whey protein, 25g whey protein, ■ 1 pear.
50g blueberries, 80g raspberries,
50g blackberries and 80g blueberries and
½ banana with 300ml 50g blackberries
skimmed milk. with 200-300ml water.


See p161
for sets,
reps and
times
Theme: Pre-exhaust shock tactics and unilateral movements Date:
System: Pre-exhaust
Speed of lift: 1:2
Rest: 30 seconds between exercises and 3 minutes between pre-exhaust sets
Select 2-3 pre-exhaust sets per workout that work different body parts
Bench triceps dip N/A
Barbell bench press
Leg extension
Barbell squat
Dumb-bell lateral raise
One-arm dumb-bell
overhead press
Leg curl
Leg press
Single leg squat
Barbell front squat
Plank N/A
Crunch N/A


your progress
seconds seconds
Workout comments:
Vertical
jump
height
Press-up
number
Measure up
chest
shoulders
Strength
thighs
bench kilograms
squat kilograms
calves
(other)
biceps/triceps
(other)

MONTH 12 WORKOUTS

WORKOUTS MONTH 12
MONTH 12 A IM
to add th
touches u e final
sing ligh
heav y wei t to
anaerobic ghts and
cardio an
remove th d
diminish at ever
ing body
fat
Y
to reveal
a musc
ou’ve reached the end of and chisel ular
the Ultimate Workout Plan
Month 12: physique
led
The finishing touches

– well almost. By now you
should have packed on a
System Workouts
substantial amount of lean muscle and
Pyramid, with decreasing load For each workout, select six
will have developed a great physique. exercises that work different
This last month is all about adding the Bodyweight body parts.
final touches. You’ll lift light to heavy Hanging straight-leg lift Do three workouts a week.
weights, with high repetitions to pump, 3 x 15
grow and tone – using a decreasing 1 minute recovery between sets. Weeks 1-4
load pyramid. The cardio workouts Crunch with twist 1 x 3 heavy weight
will contribute to your fat burning and 3 x 20 1 x 5 medium-heavy weight
remove that final layer of body fat to 1 minute recovery between sets. 1 x 12 medium weight
2 x 20-25 light weight
reveal your new cover-model body.
Free weights
A decreasing load pyramid will allow
Barbell squat You must push to fatigue on the
you to increase the number of reps Barbell split squat heavy pyramid set. If you have a
as you work ‘down’ through the sets. Barbell shoulder press training partner you could attempt
Because the first set is heavy you must Barbell bench press some forced reps (see page 19).
be mentally focussed to tackle it. Barbell deadlift (1:2 speed)
Barbell high pull Speed
‘This month is all Barbell front squat (1:2 speed) 1:1 (unless otherwise indicated)
about adding the Dumb-bell flyes
Barbell step-up Rest
final touches' 2 minutes between heavy and
Fixed weights medium-heavy sets and exercises,
Lat pull-down (1:2 speed) and 1 minute between other sets
and exercises.
Cardio
2 x complementary interval
cardiovascular workouts (see p28).

MONTH 12 WORKOUTS
MONTH 12
workout
1 Barbell squat 2 Barbell split squat
Targets: thighs and glutes Targets: thighs and glutes
■ Take the bar from ■ Support the bar

the rack and rest it on the fleshy part
across the fleshy of your shoulders.
part of your shoulders. ■ Look straight
■ Keep your elbows ahead and take a
back and your core large step forward.
braced. ■ Brace your core
■ Feet shoulder- and keep your knee
width apart. in line with your toes.
■ Keep looking
forward. ■ Support weight
■ Lower until your on toes of rear foot.
thighs are parallel ■ Maintain a natural
to the ground. arch in your back.
■ Maintain a natural ■ Lower until your
arch in your back. front thigh is parallel
■ Push back up to the ground or until
through your heels. you break form.

WORKOUTS MONTH 12
3 Barbell shoulder press 4 Barbell bench press

Targets: deltoids Targets: pecs, deltoids and triceps

■ Keep feet
■ Look forward.
■ Hold the bar on
your upper chest.
■ Take the bar from the rack. ■ Maintian a natural arch in

■ Position the bar directly above your back.
■ Press the bar your chest with hands wider than ■ Keep your feet flat on the floor.
directly overhead. shoulder-width apart. ■ Lower the bar to a centimetre
■ Keep your core ■ Ensure your head and or so above your chest then
braced and don't tilt shoulders are fully supported press back up powerfully without
your hips forward. on the bench. arching your back.

MONTH 12 WORKOUTS
MONTH 12
workout
SPEED
5 Barbell deadlift 1:2 Barbell high pull

Targets: back and hamstrings Targets: legs, glutes, back, shoulders
■ Place your feet

■ Look straight shoulder-width apart.
ahead, with your ■ Hold the bar with
shoulders back and a grip that's slightly
brace your core. wider than shoulder
■ Keep your shoul- width using an
ders over the bar and overhand grip.
keep the bar close to ■ Keep your heels
your shins. on the floor and your
■ Maintain the natural arms long.
curves of your back. ■ Lean slightly back.
■ Keep your feet ■ Drive up through
shoulder-width apart. the legs.
■ Hold the bar ■ When the bar
with a grip that's reaches hip level,
slightly wider than push your hips
shoulder width. forward.
■ Start the lift by

pullig with your
glutes.
■ Push up through ■ Pull the bar up
your heels, keeping with your arms.
the bar close to your ■ Extend onto toes.
shins. ■ Pull bar to
■ As the bar passes shoulder height.
your knees, push ■ Control the bar
your hips forward. back to start position.

WORKOUTS MONTH 12
SPEED SPEED
7 Lat pull-down 1:2 Barbell front squat 1:2

Targets: lats and upper back Targets: thighs and glutes – throws
emphasis onto quads

■ Take a wide grip on the rack and rest it
the bar. across the front of
■ Retract your shoul- your shoulders.
der blades and keep ■ Grip the bar with
your torso upright. your fingertips and
■ Adjust the pad so keep your upper arms
it sits snugly on your parallel to the floor.
thighs to minimise ■ Feet shoulder-
movement. width apart.
■ Pull the bar down

in front of your upper
chest and squeeze ■ Lower until your
your lats at the thighs are parallel
bottom of the move. to the ground.
■ Resist the ■ Push back up
temptation to lean through your heels.
back too far to aid ■ Keep looking
the movement. forward.

MONTH 12 WORKOUTS
MONTH 12
workout
9 Dumb-bell flye 10 Barbell step-up
Targets: chest Targets: thighs and glutes
■ Look straight
■ Hold dumb-bells ahead.
directly above chest ■ Rest bar across
with palms facing the fleshy part of
each other. shoulders.
■ Keep your feet flat ■ Use a bench or
on the floor. step that's no higher
■ Support your than knee height.
head and shoulders ■ Place your left foot
on bench. firmly on the step.
■ Lower the dumb-

bells in an arc out to ■ Push up through
the sides. your left leg.
■ Lower the dumb- ■ Keep your back
bells as far as is upright.
comfortable, keeping ■ Bring right leg up
a slight bend in your to join the left leg.
elbows. ■ Step back down
■ Use your pectorial with your right leg.
muscles to reverse ■ Step up again,
the movement back this time with
to the start. your right foot, and
■ Don’t arch then continue to
your back. alternate legs.

WORKOUTS MONTH 12
11 Hanging straight leg lift 12 Crunch with twist

Targets: abdominals and hip flexors Targets: abdominals
■ Hang from bar.

■ Steady your body,
don't swing.
■ Look straight
ahead.
■ Place fingers by ears, shoulders off the floor.

elbows back. ■ Curl your chest towards your
■ Feet flat on the floor. knees and rotate your right elbow
■ Brace your core. ■ Keep your knees at across to your left knee.
■ Lift your legs a 90° angle. ■ Lower under control.
without swining and ■ Contract your abs to lift your ■ Repeat on the other side.
lower under control.

MONTH 12 MEAL PLAN
Meal plan
Eat your way to the body you've always wanted with this healthy meal plan

■ 2 scrambled eggs and ■ Porridge made ■ 4 scrambled egg ■ 45g oats with
Morning Breakfast
baked beans on 2 slices with 45g oats, whites on 2 slices of 300ml skimmed milk,
of wholemeal toast. 300ml skimmed wholemeal toast. 1tsp of honey and
■ Glass of orange juice. milk, 1tsp of honey ■ Glass of orange juice. 25g whey protein.
and 25g whey protein.
■ 120g low-fat yoghurt ■ 1 mashed banana ■ Mixed nuts, raisins ■ 90g mackerel on
with blueberries, honey on 1 slice of and dried cranberries. 2 slices wholemeal toast.
snack
and oats. wholemeal toast. ■ Glass of skimmed milk.

■ 1 protein bar.
■ Chicken, bacon and ■ Turkey salad sandwich ■ Turkey and ■ Large jacket potato
avocado baguette. on wholemeal bread. cheese bagel. with tuna, baked beans
Lunch
■ 1 pear. ■ 1 orange. ■ 1 orange. and grated cheese.
in
Protee
pow rie
■ Smoothie: blend ■ Mixed nuts, raisins smooth ■ Smoothie: blend
■ Blend 25g whey
Afternoon
25g whey protein, and dried cranberries protein, 3 almonds, 3 brazil 25g whey protein,
snack
100g and ½ banana with cottage cheese. nuts, 80g blueberries, 2 80g raspberries,
with 300ml skimmed dates, 50g natural yoghurt 80g blueberries and
milk and 1tsp flaxseed oil. and ½ banana with 250ml 50g blackberries
skimmed milk. Serve chilled. with 200-300ml water.
■ 120g tuna steak with ■ 120g salmon with ■ Omelette with ham,
Dinner
stir-fried broccoli, green stir-fried broccoli, green feta cheese, olives,

beans and spinach with
Beefi beans, red peppers and tomato and onion.
sesame oil and seeds.
■ 70g brown rice chill spinach with sesame oil
and seeds.
■ 70g brown rice.
Bedtime
and pineapple. 25g protein, 25g whey protein, with strawberries.

snack

50g blackberries, 50g blackberries,
½ banana with ½ banana with 300ml
300ml skimmed milk. skimmed milk.
totals

MEAL PLAN MONTH 12
Beef
Friday Saturday Sunday chilli ser ve
s2
■ Porridge made ■ Smoothie: blend 25g ■ 2 scrambled eggs on 2 Ingredients
with 45g oats, 300ml whey protein, 1 mango, slices of wholemeal toast. 300g lean, minced
ced beef
skimmed milk, 1tsp 80g blueberries, 2tbsp ■ Glass of orange juice. 1 tin (400g) red
honey, handful of natural yoghurt and 1tbsp kidney beans
blueberries and oats with 100ml apple 1 tin (400g) peeled
25g whey protein. juice and 100ml water. plum tomatoes
■ 1 mashed banana with ■ 90g sardines with ■ 30g brazil nuts. 1 onion, chopped
2tbsp peanut butter on 2 lemon juice on 2 slices ■ Glass of skimmed milk. 2 cloves garlic, finely
slices of wholemeal toast. of wholemeal toast. chopped
1tsp olive oil
1tsp diced chilli
1tbsp tomato purée
1tsp dried oregano
■ Turkey, cheese and ■ Large jacket potato ■ Large jacket potato 1tbsp cumin
mustard bagel. with baked beans with baked beans, 200ml beef stock
■ 1 apple. and cottage cheese. tuna and grated cheese. Salt and pepper,
for seasoning
To make
Fry the onion and garlic
in the olive oil until soft.
cottage cheese. 100g strawberries and
Add the minced beef
and fry until browned.
skimmed milk and
Mix in the minced
1tsp flaxseed oil.
chilli and stir through.
■ 120g fillet steak ■ 200g chicken and ■ 150g roast beef with Cover and simmer for
with mashed potato vegetable stir fry with 100g new potatoes, 3 minutes then add the
and spinach. red and green peppers, and mixed vegetables. tomato purée and tinned
■ Fruit sorbet. cashew nuts, sesame oil tomatoes and simmer
and seeds. for further 20 minutes.
■ 70g brown rice. Add the kidney beans,
oregano, cumin and
■ Smoothie: blend ■ Smoothie: blend ■ 100g cottage cheese.
beef stock and simmer
25g whey protein, 25g whey protein, ■ 1 apple.
for a further 10 minutes.
80g raspberries, 80g raspberries,
Season with salt and
80g blueberries and 80g blueberries and
pepper to taste and
serve with 70g brown
rice.


See p173
for sets,
reps and
times
Theme: The finishing touches Date:
System: Pyramid with decreasing load
Speed of lift: 1:1 (except for deadlift, lat pull-down and front squat which are 1:2)
Rest: 2 minutes between heavy/medium-heavy sets and exercises and 1 minute others
Select 6 exercises that work different body parts
Barbell squat
Barbell spilt squat
Standing barbell
shoulder press
Barbell bench press
Barbell deadlift
Barbell high pull
Lat pull-down
Barbell front squat
Dumb-bell flye
Barbell step-up
Hanging straight leg lift N/A
Crunch with twist N/A


your progress
seconds seconds
Workout comments:
Vertical
jump
height
Press-up
number
Measure up
chest
shoulders
Strength
thighs
bench kilograms
squat kilograms
calves
(other)
biceps/triceps
(other)

MOVING ON

MOVING ON
What's next?
It may be the end of the book, but the training
doesn't have to stop here
C
ongratulations, you've
reached the end of the
‘Maintaining Do something
Ultimate Workout Plan. By your new look different but just
as challenging…
now you’ll have developed will be easier
a fantastic looking body, that not only than creating it'
attracts the admiring glances of the
women you meet, but is also powerful give yourself a two to three week break
and athletic. So, what now? and then start back at the beginning. It
won't be quite the beginning because
MAINTAIN of the gains you've already made. You'll
You can put your feet up for a bit if you be starting at a higher level than before,
like. Maintaining your new look will be and so you'll be able to select heavier
a whole lot easier than creating it in weights for each workout than you did
the first place. But don't just sit back first time round, giving you increased
and do nothing for too long. You'll need overload and greater gains.
to stay fairly active – two workouts a You’ll also know which specific If you don't want to return to the
week should be enough – and make workouts work best for you. So, if you gym full time, why not test your
some adjustments to your calorie found that negative reps boosted your new physique with a sport? The
consumption to keep your body looking strength and size to a greater extent programme will have given you a
good. You can't simply wind down your than power workouts, then you could good idea of your body's strengths
workouts and then expect to replace load your programme towards negative and weaknesses, and therefore which
the hours you once spent in the gym reps. It's OK to adapt the programme sports will suit you best. For example:
with hours slumped on the sofa pigging slightly, as no two men will respond to
out on pizza. If you cut down on your the same workout in exactly the same Scored excellent, or above, on the
gym sessions, you'll also need to way, but you still need to maintain power test, bench press and squat.
Try: rugby
cut down your calories or you'll soon balance. Don't think that because
see that six-pack disappear under an a particular workout gave you great Scored excellent, or above, on the
expanding beer belly. results that you should do it all the time. press-up endurance test; excellent,
If you do, you'll soon reach a training or above, on the squat and bench
press; and excellent, or above, on
START AGAIN! plateau and might even find that your
the power test. Try: sprinting
If your new physique doesn't live up strength and size gains start to reverse.
to your dream body, and you want to Instead, use this guide as a template, Scored excellent on the plank and
get even bigger, stronger and more keep varying your workouts, and you'll press-up muscular endurance tests,
powerful, then starting the programme be well on your way to achieving the good-to-excellent on the squat and
bench press. Try: climbing
again could do the trick. Make sure you body you've always wanted. ■

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For more information on Men’s Fitness magazine, go to www.mensfitnessmagazine.co.uk.

© Copyright Dennis Publishing Ltd. Licensed by Felden 2008

12 Know your gym 52 Month 2

16 Anatomy & 76 Month 4

36 Self tests 172 Month 12

WorldMags.net Men's Fitness 5

WHAT’S IN THE PLAN?

WorldMags.net Men's Fitness 7

burn unwanted fat and you'll also

‘It may seem

8 Men's Fitness WorldMags.net

made up of protein. Weight training

THE CORE EXERCISES

WorldMags.net Men's Fitness 9

Q: Can I do the plan at home?

Q: What if my gym doesn’t

10 Men's Fitness WorldMags.net

lace up your trainers and go outside for

Q: Will I be able to take a

Q: I already weight train,

Q: I have a slim body shape,

WorldMags.net Men's Fitness 11

KNOW YOUR GYM!

What you need to

12 Men's Fitness WorldMags.net

sure there are enough bars,

Gyms tend to have lots of unwritten CHECK THE SMALL PRINT

WorldMags.net Men's Fitness 13

AVOIDING INJURY AND OVERTRAINING

1 Always underestimate what you

14 Men's Fitness WorldMags.net

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16 Men's Fitness WorldMags.net

ALL YOU NEED TO KNOW ABOUT

The key muscle movements 4 FIND A FRIEND

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Know your muscles

18 Men's Fitness WorldMags.net

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2 Don’t mess around in the gym. 10 Make sure you work

20 Mens Fitness WorldMags.net

Selected weight-training systems

Despite their This is an An advanced Advanced Get used to A training An advanced

WorldMags.net Mens Fitness 21

ALL YOU NEED TO KNOW ABOUT

22 Men's Fitness WorldMags.net

muscle they should make up around

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24 Men's Fitness WorldMags.net

TABLE 4 Vitamins and minerals

Biotin Calcium Iron Zinc Magnesium Copper Vitamin C

B group Mineral Mineral Mineral Mineral Mineral Vitamin

conversion muscle aerobic metabolising production soft tissue growth and

10-200µg 1000mg 8.mg 9.5mg 300mg 1.2mg 40mg

WorldMags.net Men's Fitness 25

ALL YOU NEED TO KNOW ABOUT

26 Men's Fitness WorldMags.net

PROTEIN SUPPLEMENTS be enough to achieve your workout

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28 Men's Fitness WorldMags.net

A Stair sprint Complem

■ To perform this exercise

Men's Fitness Ultimate Workout Plan

Men's Fitness Ultimate Workout Plan