oe Le) reBRC TCTs SOC MEU RUE me RCC ESCOLA OU NG Ca reer cota His words sting like the hail as it pelts your face. You know this is no place for men, let alone you. SCRUM LCC mA OUR LCR COMI SCOLL TN UL TCT SLUG forgotten land like a gravestone to all who dare oppose it. The locals speak of the top of the great spire. They say that atop the highest peak sits STROM ACOA MOR CO ROR ORC NY CTSA eC CL You don’t subscribe to such mystic fables. You are a man of science. You are trained in ONAL RICA TO TORS AUER CLM CNMI CUR UMTTI ALR) OAL Yet, there is some truth to the local legend. Hundreds of years ago, a rare herb endemic only to this rocky region was used by CD UE CO MC RIALS CIM On RCL MINA KKK) states. These records are often embellished or incomplete. Unfortunately, they are te SRA os Oe CSTE CRC EM IR TCR CN LEM RO os CR RE to spend the next month in this remote village, studying the local and rare fauna. Now, CUS CAO RAC ACU ICR CMCC LTR TCU NER cu OCU SS RUS AUREL SON CLS Un a STOR Cm) CO COPYRIGHT @ 2020 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVEDSR CACORE UM UMUC Ce TOMI RUCR CLC PI CUM Om If you are too weak to complete the journey, you will both be lost here forever. STOR OR LRH LES RTM TLC uN ICR CLE CORA TUO RIOR RT CMEC ACR CN ACR ae CTRL LU ese ULC Sait 1c COPYRIGHT @ 2020 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVEDRae eae TABLE OF CONTENTS — I. THE TRUTH OF THE CLIMB IJ. CLIMBING WITH DIRECTION II]. DETERMINING YOUR PATH IV. THE CLIMBTHE TRUTH OF THE CLIMB The climb ahead is arduous and daring. You know it will take precise movements and ECS ROME TUNA URI MOIMICUIC As Cm CACTI CRTCA IT CRC CCA MCRL M UR RC RU ASM (LCR CUT Ac AL COUNCIL CU ACO TAUB Every goal you have has a realm of possibility. You wouldn't expect to scale Mount Everest in two days, nor would you expect fo play in the NBA after practicing shooting for one year. People are often discouraged or led astray by their misunderstanding of what is possible. This is extremely evident in the pursuit of a muscular physique. COPYRIGHT @ 2020 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED- THE TRUTH OF THE CLIMB SCM UO CURT C RRC Le TICE RR ROU CRUT ASC CRU CUT RUC ACR CR CRUCL CRO RUU CCM Sau IR CUCHCUR TILT Cie STS CUM UCR CSR MT LUC LT CK OLCOTT SOUR KCUMCU TR ULe Ce OCU ASR LCL average estimation of how much muscle each population can realistically expect to TUM CEL AEC ICSU ccm aT) POLAT UCM URI MRTCK OM CR RuT AS CO CTCL LCA eR NOU CLARA HOR OCCUR UR ICH muscle gain per month. However, you will still see something close to these ranges. aN UTR a eD OSU a eat A] a0 INTERMEDIATE= 1-2 POUNDS OF MUSCLE IN ONE MONTH EN CES USO aU eeet RY aC aaa re TT ES eae USO asa en Re aCe ET See Math Y eee ROO EN dyed aA meee ROY COPYRIGHT @ 2020 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVEDOU O a an wana) SORE ROL Um CUCL routes with easier footing or faster trails. These are enticing and surely will carry you further up the mountain side. However, these lead to meandering paths and dead ends. There is only one way to reach the perilous summit, and that is through slow and MOMS CLs There is a stark difference between gaining weight and gaining muscle. It is obvious to anyone who has binge eaten over a weekend or enjoyed themselves after a bodybuild- TORO RLC MC HILO ROA ON IC) UM UT RUC O TKS CCC PRC RCUM CURT CPA OR MCC RUMOUR LICR CUa mostly muscle. We may delude ourselves into thinking that the scale and strength COUR en OCR URE WSUS SM Rm COLIC ROMO AIO IC RUC RUM RTM MOTE CCU weight will be water and fat. In fact, if you are at the top range of untrained lifters and Se CUE PU UCU ACL AUC TC SMC Ce MLCT POUR UC RIOR RIC RUC URSIN AUC LILAC CR COLA} TORIC MCR TRC M CRMC Cus COPYRIGHT @ 2020 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVEDDETERMINING YOUR PATH The path to the top is different for each person who walks it. Our genetics, workout SCARCE ORCC TCA m ACR CS OUR CR Ceri and training. For example, someone who currently has a high body fat percentage will see proportionally larger increases in their fat stores than someone who is lean during this climb. In this scenario, you have no choice to climb. In the real world, however, if you are above 15% body fat, | suggest optimizing your body composition with a high protein caloric deficit before beginning your month-long muscle climb. vf TOM M LR MUCH RC eM TM TRIACS eele se] Metabolic Rate. This is how many calories you burn at rest to maintain your current weight. This is determined by your age, gender, height, and weight. In general, men burn more calories than women. These measurements are done in metric, so be sure to convert from pounds and inches to kilograms and centimeters to get the proper caloric CUT 7 ae . COPYRIGHT DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED,Vea ae Next, you will need to find your TDEE or total daily energy expenditure. This is the RCS MRM MR CATA CU RRC CRC CHE TAR COAL IRR SiC Us ANT TCL OMT) ALI number by 1.2. That is because your daily activities such as walking or fidgeting can TORCH CMC MTR MCRL Rtn TUS mC. aso) TR MeO Ce DRTC RICO TE UCR OM RUC CRT RCRA CORR UIT AUTEM iM a Gi G Pa Tae Yat) 4 MEN: 10 x weight (kg) + 6.25 x height (cm) —5 x age (y) + 5 WOMEN: 10 x weight (kg) + 6.25 x height (cm) — 5 x age (y) — 161 SPECIAL NOTE: To convert pounds to kilograms, divide your weight in pounds by 2.2. To convert height in inches to height in centimeters, multiply your height in centimeters PL SARUM MCL MA suit Asti LTC BMR X 1.6= 5-6 Times Per Week i TT OGRE SE CCUM LMU M NEC NMP UOT Bs) OVAL RMON AU CNA et CU ms Ur RCO CUI ROOM RUS MM OMT RUS AT MUROM TM RL east g)(009 (unless you are at a very high body fat, an advanced lifter returning to working out, or an untrained good responder). This is because it takes energy, derived from calories, to build muscle tissue. COPYRIGHT @ 2020 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED| DETERMINING YOUR PATH MISTEP MYTH: Some people believe that gaining excess weight is good as it can CAE RCH LCC RCM MM CML UTR TCM IKE RRR OME distinct. When you gain muscle, your fat stores are not transforming into muscle. Con- SACU URS ROL RA CUATRO CML LAN RLS PUSS om OUR Um CRS Bbw La 6 POMC RTA ER CTU RNA CMCC TA ALCAN CRC training history. If you are untrained you will be able to build muscle quicker and will OCR NC CMCC UIUC ISM ORCI MLL ” OOM RUC RM ROR Mem CCST UMC N Co CCL closer to their genetic potential will need a lower caloric surplus. Again, if you are over Re ORONO MIRC CM OSI CACO LTR LMI Cg r FCO a OMIT (Os . COPYRIGHT WIC MUSCLE, LLC/KRI GREENE. ALL RIGHTS RESERVED,ea ee ST A CORUM RIM URC LR C IMEC OC ULC Say Te ORCCCCROR IT RIM CRTC OU IMIR mC NT muscle mass relative to fat. This means that endomorphs may want to stay towards the lower end of the caloric surplus and ectomorphs may want to stay at the higher end of EMCI ee SU RCS MCN CR UI Lean (<15% body fot), untrained (less than 1 year of training) people= TDEE + 300 to 1,000 calories | STEP 3: CHOOSE YOUR SURPLUS : | Lean (<15% body fat), trained people= TDEE + 100 to 300 calories 4 POOR URCL ee eMC UR CMC LUI RICLCN ; COPYRIGHT |AMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED,. THE CLIMB You have your provisions. You have your mission. All that is left is the climb. This is the OC ROMO CCR TORT A PT AOR Ret mM CTRL RSC e SCR CCe RAI ROE Cauca OTe oc dedicate yourself to the climb. At the top of this summit lies you and your partner's COICO HR CNA OAC ACL R UTR) os = RLU R UAT RCO COMI M UCM CURT Ce Ce) F | exercise routine before each lifting day. Remember to stretch and warm up appropri- 4 = ately. Exercises that are highlighted are supersetted. When an exercise says “0 rest” CIO OCC ROR Le Cus R TC am ’ COPYRIGHT WIC MUSCLE, LLC/KRI GREENE. ALL RIGHTS RESERVED,‘a eee ‘ ‘ THE CLIMB BEFORE EACH WORKOUT DAY, PERFORM THE BELOW AB CIRCUIT FOR 3 SETS. aoe Soo _Reps no 20 0 seconds 40 0 seconds 20 0 seconds 60 seconds 60 seconds DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED,5 THE CLIMB DAY 1-UPPER BODY Povo tS Barbell Bencl Barbell Row Standing Overhead 5 rp ens yess eae Terao or 3 12 nce 4 > Machine Chest Fly 2 0 seconds Dumbbell Rear Delt Fly 2 60 seconds Incline Dumbbell Curl 5 pil) Seite Incline Dumbbell 3 yA) Rete ATO NereLg Dumbbell Lateral Raise | 3 20 COR tereda . THE CLIMB DAY 2- LOWER BODY- QUAD FOCUS Peers nes nn neg res Eee iy rns Eo Se ae 12 Rens Jefferson Squat 0 seconds Romanian Deadlift Leg Press Close Feet | 3 Siler Leg Press Calf SUR eed erence a) toes forward, 10 toes out) Leg Extensions 2 0 seconds Seated Leg Curls eee COPYRIGHT @ 2020 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVEDen Tal USE THIS DAY FOR ACTIVE RECOVERY. YOU MAY DO LIGHT CARDIO AS WELL AS SAC Tee TOLUENE Le COPYRIGHT @ 2020 DYNAMIC KAI GREENE. ALL RIGHTS RETHE CLIMB Pa ena e ODD Drang ine Dumbbell Press ne Dumbbell Row Serene mg Neutral Grip Cable Pull Down Grip Cable Row Standing Upright EZ Bar Row Serine ats ens) So Reps erent Recor nds. 60 seconds rents BT Oey eerie PET B Plus Beta) CUR ete| Cran DAY 5- LEGS- HAMSTRING FOCUS ren cg oy is Barbell Deadlift A a Cos 3 3 eros B 20 ay Leg Press (High Legs) 5 ig Reon Bulgarian Split Squat 0 seconds Standing Calf Raise 30 (10 toes inward, 60 seconds 10 toes forward, 10 toes outward) See ees ener iny Copsey Dumbbell Deadlift Toye! rp Rec Sree Cnrerent 3 12 60 seconds4 THE CLIMB DAY 6- CHEST, BACK, ARMS. ies aa ron rer Dumbbell Pre: , 12, 10 0 seconds Bent Over Dumbbell Row 0 seconds Seated Overhead Dumbbell 60 seconds Press Pears eee eee Fy 15, 12, 10 sonny cers Kees 5 UEET) CoRsent Cable Tricep Pushdowns . 12, 10 nds Cable Reverse Tricep 3 12, 60 seconds x = ey 5 15, 12, 10 Ceo | Guillotine Cable Curl 2 15, 12, 10 Cd COPYRIGHT @ 2020 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVEDTHE CLIMB NEPA Tay STAUB DAY7 STAC RC MUU 4COPYRIGHT @ 2020 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED