Koda Workout Plan Ebook (10) 2

CHRIS POWERS:
4-WEEK WORKOUT
PROGRAM
(BODYBUILDING STYLE)
HYPERTROPHY WORKOUT PROGRAM
Welcome to this Muscle Building Workout Program - your first step toward building your
dream physique! This will be a bodybuilding style, hypertrophy focused workout plan. This is
no ordinary workout program where you follow random workouts with no guidance. This
specialized fitness program will include 12 weeks of methodical and effective workouts to
follow, as well as information on proper and effective training techniques to increase the size
and strength of your muscles. This workout program focuses on muscle hypertrophy,
primarily focused on building muscle.
This plan will provide you with the knowledge to maximize the results from this training
regimen as well as make YOU more knowledgeable about working out. This is an
intermediate to advanced workout program, but can be modified for beginners (I will go over
this later). It can also be used again many times even after 12 weeks to continue building
muscle. If you want to Manifest Your Vision, this is a great place to start!
Disclaimer: I am not a doctor and the information I will be sharing with you should not be
considered as medical advice, diagnosis or treatment. This book provides general
information related to fitness, training, diet, and nutrition. The contents are intended for your
personal use and for informational purposes only. You should always consult a physician
regarding the applicability of any recommendations and follow all safety instructions before
adhering to dietary and exercise advice. When participating in any exercise or exercise and/or
diet program, there is the possibility of physical injury and/or sickness. If you engage in this
exercise and/or diet program, you agree that you do so at your own risk, are voluntarily
participating in these activities, and assume all risk of injury to yourself. You are responsible
for monitoring your own health and fitness.
INTRODUCTION PAGES 1-4
THE BASICS (HOW MUSCLE IS BUILT) PAGES 4-5
HOW TO MAXIMIZE THE RESULTS FROM THE PROGRAM PAGES 6-8
PROPER FORM & SAFETY PAGES 9-11
WORKOUT PLAN ADJUSTMENTS PAGES 12-13
USING THE PROGRAM ON DIFFERENT DIETS PAGE 14
MOST IMPORTANT THINGS I’VE LEARNED SO FAR PAGES 15-16
GYM DICTIONARY PAGE 17-18
COMMON MISTAKES HURTING YOUR GAINS PAGE 19
WORKOUT PLAN PAGES 20-57
GO MAKE IT HAPPEN PAGE 58

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ABOUT ME
Fitness is my passion. Over the past couple years
I have been documenting my fitness journey
online. Now that I have grown an online following,
people ask me all the time about how I was able
to develop my physique. I am inspired to share
this with you.
Growing up, I was always the skinny kid with no

muscle or strength. I had no idea how much that
impacted my life. Around the age of 16, I began
working out. While I liked how it felt, the truth is
that I made very little to no progress during those
first couple of years. I did not know what I was
doing or where to start. I had no one to show me
how to properly work out, understand nutrition, and put together a fitness program that would
lead to optimal development. I turned to the internet to find some instruction. Unfortunately,
there is just so much misinformation and misconceptions about fitness, that even with all that I
was learning online, it did not significantly develop my physique.
However, over the past couple years, after A LOT of trial and error, hundreds of hours of doing
1
my own research, studying for a bachelor's degree in exercise science, working with world
renowned nutritionist Dr. Philip Goglia, and becoming a certified NASM personal trainer, I have
learned the ins and outs of nutrition and fitness. I also learned the biggest mistake I made
during those first few years of working out - I was not eating nearly enough and not eating the
right kinds of foods that are necessary in a diet to gain muscle.
I am excited to be giving back and sharing all that I have learned in my fitness journey. My own
personal journey inspired me to create a simple and straightforward diet program with accurate
and valuable information for others to follow. Instead of learning the hard way, like I did, this
program is designed to give you a map for fitness success. My hope is that this will help you
achieve your dream physique.
LET THE GAINS BEGIN

Get ready to push yourself and work harder than ever before for the next twelve weeks.
Remember to stay consistent, eat a balanced diet, and enjoy the process!
I am going to break this down into sections so that all the information can be easily simplified
and more easily understood.
WHAT YOU NEED TO KNOW USING THE PROGRAM ON

1 BEFORE STARTING 6 DIFFERENT DIETS
BASICS OF HOW MUSCLE IS IMPORTANT THINGS I’VE

2 BUILT 7 LEARNED ABOUT LIFTING
MAXIMIZE THE RESULTS

3 FROM THE PROGRAM 8 GYM DICTIONARY
PROPER FORM AND COMMON MISTAKES

4 SAFETY 9 HURTING YOUR GAINS
WORKOUT PLAN
5 ADJUSTMENTS 10 12 WEEKS OF MUSCLE
BUILDING WORKOUTS
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WHAT YOU NEED TO KNOW
BEFORE BEGINNING YOUR JOURNEY
TOWARDS YOUR DREAM PHYSIQUE
The most important place to start is with self-discipline. I have found that in order to keep
going when you lose your original motivation, to be successful toward your goals, you must
stay focused on your intention. Self-discipline is easy to talk about but not easy to practice. It
has to do with doing something even when you may not like it, dealing with impatience and
slow results, staying consistent and trusting in your process - knowing that results will come
with all the hard work you are going to put in.
Everyone’s intention for change is unique. You have to dig deep and think about
why you started or why you want to change. No one can do this for you. Once you
figure out your intention for change, keep it in focus, and it will motivate you from
within every single day.
For me personally, I find motivation from growing up and ALWAYS being the smallest in the
room, both physically and mentally. I was tiny, had no confidence in myself, and always felt
small. It motivates me every single day to think back to growing up like that and never wanting
to feel like that again. I also want to help others who might feel that way. It is my intention to
help and inspire others to manifest their vision as I have been manifesting mine.
Working out without following a workout plan or diet regime is pointless in my opinion.
It is why I did not see much progress during my first two years of working out. As soon as I
developed effective workout and diet plans, including the one that I will be sharing with you
here, I was able to start making serious gains (you can check out my socials to see my
transformation).
I am confident you will see results from adhering to this training regimen. But please
remember, everyone has a different pace for growing muscle and for some it could be slower
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than you’d like. If you find yourself experiencing slower growth than you’d like just remember
that it is all part of the process and that all you can do is work hard and know you are on the
path to achieving the physique you've always dreamed of! Not to mention, if this process was
easy, everyone would look like Greek gods on the beach...
THE BASICS OF HOW MUSCLE IS

BUILT
I am going to briefly summarize the basics of how muscle is built so you are better prepared to
digest everything in this diet plan and effectively put it to use, as well as become more
knowledgeable about the process yourself!
Muscle grows in a positive protein balance when the rate of muscle protein synthesis is greater
than the rate of muscle protein breakdown. Resistance training will increase your muscle
protein balance only if you are consuming enough food (i.e. calories). Otherwise, you will be in
a negative catabolic state and lose muscle. That is why consuming enough calories (and
protein) paired with resistance training and rest/recovery is necessary to gain muscle.
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There are three aspects that attribute to muscle growth:
1 Mechanical Tension
This describes the work performed by the

muscles. It is the force produced by your
muscle tissue to overcome resistance,
which basically is your muscles working
under the external load such as a barbell
or dumbbell.
2 Metabolic Stress
describes the stress being placed on your

muscles during your exercise movements.
Eccentric and concentric movements are
muscle contractions in overcoming resistance that build up muscle. Eccentric movement is
lengthening of the muscle fibers under tension while concentric movement is shortening of
the muscle fibers under tension.
3 Muscle Damage
describes the process of your muscle fibers breaking down due to resistance training and
then your muscle fibers being repaired with the protein and calories you consume. This
process leads to your muscles becoming even bigger and stronger in order to take on a
heavier load. This process is referred to as progressive overload in action and leads to
muscle hypertrophy which refers to an increase in muscle mass.
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HOW TO MAXIMIZE THE RESULTS FROM
THE WORKOUT PROGRAM
How long you should use the workout program?
I recommend that you run this program at least for the full 12 weeks to see the best results.
The workout plan can be run again after completing the 12 weeks. I actually encourage
running the program for more than 12 weeks. You can go through the program as many times
as you want, just make sure to increase the weight that you do with each exercise - for the
required amount of sets and reps - to ensure you are growing and getting stronger!
How to track your progress?

While using this workout plan the best way to track your progress will be taking pictures of
your physique before, during, and after the 12 weeks. It will also be extremely rewarding to
see the physical gains you made and seeing the progress you made will hopefully motivate
you to continue this process of bettering yourself and your physique.
What about intensity and level of experience?

This workout plan may be extremely challenging if you are new to lifting. It may even
challenge you if you are an experienced lifter. However, do not let it discourage you. It should
be a challenge! Simply start with a lower, manageable weight that you are able to safely do
for each exercise for the required number of sets and reps.
How to bulk for best results?

I am confident you will see gains in muscle mass after using the program. To increase the
amount of muscle you gain during these 12 weeks I recommend you pair this workout
program with a bulking diet or eat in a calorie surplus in order to maximize the results from
the plan. Pairing this workout plan with a caloric surplus will increase your ability to recover
from the workouts and gain muscle in an anabolic state.
6
THE WORKOUT PROGRAM
I highly suggest pairing this muscle building workout
program with my Bulking Diet Meal Plan.
However, even if you do not follow a bulking diet, I am

still confident you will make gains just from following
this program.
Progressive Overload
This a simple, yet vital principle of strength training where you gradually increase the stress
placed on your body which stimulates your muscles to grow and get stronger. I recommend
implementing progressive overload whenever it is possible. Progressive overload is when you
gradually increase the amount of weight, frequency, intensity, or number of reps in your
workouts. Implementing this technique into your training is necessary to see consistent
results as those factors will be the stimulus telling your muscles to adapt to stress, get
stronger and grow. If your goal is to build muscle and get stronger, you must implement this
technique and progressively overload the stress placed on your muscles. If you do not
implement this training method in some form and simply go through the motions you will hit
a plateau and not be able to progress further as your muscles have no reason to grow.
If you are able to, try to increase the weight you do with each exercise every week. However, it
is important not to “ego lift” (where you lift heavy to impress yourself or others but
compromise good form). It is essential that you never sacrifice your form to lift more weight.
You will likely get injured and will not see nearly as much muscle gain as doing each rep in a
slow and controlled manner, feeling the muscle fibers contract as you lift. If you cannot
7
THE WORKOUT PROGRAM
increase the weight during a certain week try to challenge yourself to grow in other ways and
implement progrssive overload in a different manner which might include:
● decreasing the rest times in between sets
● focusing on time under tension and doing the movements slower
● adding an extra drop set
● increasing volume by adding an extra set or few reps to certain movements
Training Intensity
Train hard every set but not until failure because you will not be able to recover fast enough
and will not see as many results from doing this type of training method. You should only be
training until failure a few times during each workout session.
Training tip:
Use a slightly lighter weight for the first few sets of an exercise focusing on a solid
contraction of the muscle being worked and longer time under tension. However, make sure
the weight is not too light or else it will not stimulate your muscle enough to grow. I
recommend choosing a weight that you can complete the full number of reps with (with 3-4
reps left until failure). This will also perfect your form of the exercise movement.
For the last 1-2 sets of the exercise use a heavier weight and go until 1-2 reps before failure
or sometimes until you reach failure to really push your muscles and give them a greater
stimulus to grow and get stronger. This is an effective training technique that can be used for
whichever exercises you want. You can implement this technique whenever you wish to
increase the intensity of your training or to simply switch things up. Do not use this method
for every exercise. Do this for 1-2 exercises at most during a workout session.
8
PROPER FORM AND SAFETY
Like I mentioned earlier, proper form is key when it comes to building muscle. It is important
not to underestimate how important this is. It is something I definitely overlooked during my
first two years of lifting. Once I learned how important good form is and after I was taught the
correct form for each exercise, I made much more progress in the gym. It is also necessary to
lift with proper form so you can avoid injuries that would keep you out of the gym and slow
down your progress!
Therefore, I will provide you with some form tips for some of the more complex exercises that
will be included in the plan. If there are still exercise movements you are unsure of how to
perform, DM me on Instagram or email me, as I check them both as much as possible. If
you’re looking for a quick answer, you can always look it up on the internet (youtube) or ask
someone reliable at your gym.
Please remember, I am not a medical professional and this is a physically challenging

program. By choosing to engage in this workout plan you are assuming all risk of possible
injury to yourself. So it is very important to always carefully follow all of the form tips.
Bench Press
Keep your feet back and toward your butt. Keep a slight arch in
your back to relieve some of the pressure and squeeze your
shoulder blades together which will raise your chest and help
with muscle-mind connection. Position yourself under the bar
so that you can easily unrack it but not too far or the pegs will
get in the way on your way up. Grip the bar with a straight
wrist and put whichever finger feels comfortable on the lines engraved in the bar (I normally
put my index finger slightly wider than shoulder width grip). After unracking the bar, take a
breath in and brace as you let the bar come down touching your chest or hovering slightly
above it. Then breathe out as you push the weight back up. It's easy to hold your breath, so
remember to breathe! Breathing is so important for your body during exercise and it will help
you during your workouts.Whenever you are lifting heavy weights, use a spotter to help you
unrack the bar and protect you in case you fail. 9
Deadlift
Conventional form: stand with the middle of your foot under
the bar. Bend over to grab the bar with a shoulder width grip.
Go down toward the bar, bending your knees until your shins
are touching or almost touching the bar. Lift your chest up and
straighten your lower back and upper back. If you have to
hunch your back to get the weight up, you are doing too much
weight. Breathe in and then breathe out as you pull the bar up thinking about mainly
contracting your hamstrings to get it up. You should be pulling the weight from the floor to your
thighs while keeping a neutral back position.
Squat
Stand up straight and position your feet slightly wider than
shoulder-width apart. Let the bar rest on your traps. Then
squat down while breathing in until your thighs are little higher
than your knees. Then breathe out as you stand up, using your
quads to get the weight up. Return to the same original squat
position with slightly bent knees.
Pullup
Grab the bar gripping it shoulder-width apart (or slightly more
than shoulder width). Lift your feet off the floor by bending
your knees and pull yourself up towards the bar. Think about
trying to touch your chest to the bar to get a better contracting
in your back and pull yourself all the way up until your chin is
above the bar. Then lower yourself down until your arms are
fully extended.
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Dip
Raise yourself on two dip bars while keeping your arms
straight. Then lower your body until your shoulders are below
your elbows and feel the contraction in your lower chest and
tricep. Then push yourself up until your arms are straight
again.
General form tips

Eccentric and concentric movements are muscle contractions in overcoming resistance that
build up muscle. They are both key in the proper form of most exercise movements. An
eccentric movement is lengthening of the muscle fibers under tension while concentric
movement is shortening of the muscle fibers under tension. Focus on slowly controlling the
weight on the eccentric movement for maximal contraction of your muscle fibers and greater
muscle gains. It is also important to apply full range of motion (allow the muscle to fully
lengthen under tension and then shorten again to achieve the best contraction). Think about
doing a bicep curl and letting the weight slowly go down on the eccentric as your muscle
lengthens, completing the full range of motion before bringing the weight back up with the
concentric contraction.
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WORKOUT PLAN ADJUSTMENTS
(BEGINNERS AND PEOPLE WHO CAN’T GET IN THE GYM 6 DAYS A WEEK)
All of the exercises in this program are methodically planned which is why I suggest you
follow it closely. However, you are free to add or substitute certain exercise movements when
needed to hit your weak points. For example, my upper chest is a weak point on my physique,
so on a chest day I might add an extra 2-3 sets of incline dumbbell bench press to provide that
muscle group a little extra stimulus to grow.
I suggest you get in the gym 6 days a week. It is great for your physical and mental health.
Challenging ourselves by setting goals and working hard to meet them not only pays off
physically, but is an important element in mental health as well. Working out can also be a
good distraction from your busy life, and an outlet for your stress. Make it the best part of your
day so that you look forward to it. Even though this workout program will be tough, it should
also be fun. Remember that as you are challenging and bettering yourself, you are working
towards a physique that you could have only dreamed of.
With that being said, I know some of you simply do not have enough time to dedicate to being
in the gym 6 days a week. Do not worry! This program can be easily modified to fit your
schedule and you will still see incredible results. You just have to make sure you are training
hard during the days you are in the gym and up the intensity!
5-Day Split
Here you will be in the gym 5 days a week. It is up to you when you want to take your 2 rest days
but I recommend spacing them out and not taking a double rest day on the weekend. For
example, 3 days on, 1 day off, 2 days on,1 day off would be the best way to format your workouts
for the week. Add abs whichever days you have enough time, at the end of your workout
Day 1: You will just do the regular push workout (chest, shoulders, triceps)
Day 2: You will just do the regular pull workout (back and biceps)
Day 3: You will just do regular leg workout
Day 4: Combine chest, back and shoulders
Day 5: Combine arms (biceps & triceps) and legs 12
WORKOUT PLAN ADJUSTMENTS
(BEGINNERS AND PEOPLE WHO CAN’T GET IN THE GYM 6 DAYS A WEEK)
4-Day Split
Here you will be in the gym 4 days a week. It is up to you when you want to take your 3 rest days
but I recommend spacing them out and not taking a double or triple rest day on the weekend. For
example, get in the gym every other day: 4 days on and 3 days off in between each day would be
the best way to format your workouts for the week. Add abs whichever days you have enough
time, at the end of your workout.
Day 1: Combine chest, shoulders, and arms (biceps & triceps)

Day 2: Combine back and legs
Day 3: Combine chest, shoulders, and back
Day 4: Combine legs and arms (biceps & triceps)
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USING THE PROGRAM ON DIFFERENT
TYPES OF DIETS
As I mentioned earlier, the workout program is very effective while bulking (you can
maximize results and gain the most muscle mass), however you do not need to be bulking
while using this plan to see gains and results.
If you are on a cutting diet or are in the process of losing body fat, this workout plan can help
you achieve your goal while holding on to the muscle you have instead of losing it along with
the fat. Through adhering to an exercise program such as this one, the goal is to gain
muscle. However, if you are eating in a deficit, doing these workouts will allow you to hold on
to the muscle you have and not lose as much strength or size while decreasing your body fat.
If you follow the plan closely and train with intensity you might even gain muscle mass,
which is more difficult when eating in a caloric deficit.
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MOST IMPORTANT THINGS I’VE
LEARNED ABOUT LIFTING (S0 FAR)
Leave your ego at the door. DO NOT ego lift and try to lift weight that will have a negative impact
on your form. You will likely get injured or not gain nearly as much muscle.
Focus on progress not perfection. It is easy to lose motivation when seeing people online with
the perfect physique or others at the gym with way better bodies than you. This happens to me
all the time being a social media presence in the fitness industry. You have to remember that:
1) They were one day where you are now

2) Their pictures are in ideal lighting and conditions
3) Their physique may not be naturally attainable
4) Everyone has different genetics with different weak points, speeds of muscle growth or fat
loss etc.
Remember that comparison is the thief of joy - focus on progressing in the gym and looking
better than YOU did yesterday. Trust me, this way of thinking helps a lot.
Progressive overload is extremely important for muscle growth as well as getting stronger and it
is vital that you try your best to implement it into this program using the techniques I mentioned.
Enjoy the process. When lifting becomes fun for you, you will never look back and it will become
a lot easier to build that dream physique!
You cannot overlook the importance of food when it comes to gaining muscle (and losing body
fat). Remember, 70-75% of gains are made in the kitchen!
15
MOST IMPORTANT THINGS I’VE
LEARNED ABOUT LIFTING (S0 FAR)
Following a structured workout program (like this one) is extremely beneficial if you want to
see consistent results.
The best motivation for lifting is tracking your own progress. The most euphoric feeling for me
is looking back at pictures of myself from 1 month, 6 months, 1 year (etc.) ago to see how far I
have come and how much I have improved.
Lastly, train with intensity and passion. You are in the gym, following this program for a
reason. Whatever that reason is, whether it is to better yourself, become healthier, achieve
your dream physique, impress someone etc., do not go through your workouts aimlessly,
spending unnecessary amounts of time resting, on your phone, or distracted. Train with a
purpose and you will find joy in going to the gym and working toward something while being
healthy!
16
GYM DICTIONARY
When I first started getting into working out I had to learn terms that are frequently
mentioned in the gym and in workout programs. Here are some terms that may come in
handy to know. Many of you probably already know most of them but it’s always good to have
a place to refer back to. Please note: these are all my own definitions and only a few terms
that I find most important to know.
Workout terminology to better understand this workout program:
Compound Exercises:
Compound exercises are exercise movements that target more than one muscle group. The
main ones to know are squat, bench press and deadlift (often referred to as SBD). They are a
key part of any training regimen and should always be included as they are necessary to build
muscle and provide the base to any workout.
Intensity:
Intensity is how hard your body is working during the workout or exercise. Intensity is a great
tool to implement to stimulate muscle growth and get more out of your workouts.
Progressive Overload
Progressive overload is when you gradually increase the amount of weight, frequency,
intensity, or number of reps in your workouts. Implementing this technique into your training
is necessary to see consistent results as those factors will be the stimulus telling your
muscles to grow, adapt, and get stronger. This is a very important aspect of gaining muscle.
Bodybuilding vs Powerlifting:
Both are resistance training sports. Powerlifting focuses on maximal strength while
bodybuilding focuses on maximizing muscle mass.
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16
GYM DICTIONARY
Sets:
Sets are how many reps you do in a row between rest times.
Reps:
Repetitions are the action of one complete exercise movement, like one pull up.
Drop Set:
Drop sets are a training technique to maximize muscle gain. They should not be done for
every exercise. On a specific set you go for the required amount of reps or until failure then
lower the weight and immediately go again until failure.
Superset:
Supersets are another training technique to maximize muscle gain. After completing all the
reps in a single set of a specific exercise you move on to another exercise with no rest in
between completing all the reps for a single set. Rest after completing the second exercise
and then start over.
Hypertrophy:
Increase in size of muscles through resistance training
Range of Motion:
The full movement of your joints to allow for best contraction of your muscles.
DB- Dumbbell
BB- Barbell
BW- Body weight
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16
COMMON MISTAKES HURTING YOUR
GAINS
There are some common mistakes people make through their daily lives that may not stop
you from making gains but will definitely make it harder. Therefore, you should try to avoid
them.
Common mistakes that I and many others have come across:
● Not getting enough sleep
● Not eating enough food before (or after) working out - this is necessary for energy
during workout and recovery after
● Not consuming enough protein
● Not training with intensity techniques
● Not utilizing progressive overload
● Neglecting compound lifts
● Not following the program closely leading to not seeing consistent results and growth
● Not being consistent
● Not tracking your progress
● Not having a goal or purpose for being in the gym
● "Giving up" - if it was easy to change your body and life everyone would do it. It comes
down to how bad you want to change and if you are willing to put in the work even on
days where you do not want to. The biggest obstacle in the way of you achieving your
goals is YOU. Believe in yourself and take it step by step.
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WORKOUT PLAN
After reading through all of the sections, you are now ready to effectively use this workout
regimen to build your dream physique!
12 Week Muscle Building Workout Program

Some important notes that apply to the entire program:
Workout Duration:
Workouts should range from 60-90 minutes. You should be training with intensity and do not
need to be in the gym any longer. Rest times should remain constant (45-90 secs) but always
be a bit longer on compound movements (1-2 mins).
Style of training in this program:
This is a hypertrophy workout program with the goal of increasing muscle size as well as
strength and consisting of compound lifts, accessories, bodyweight exercises, etc. You will be
working each part of all major muscle groups: Chest, back, shoulders, biceps, triceps, legs,
abs, as well targeting the different parts within those larger muscle groups to achieve an
optimal shape of each muscle.
Rep ranges will vary to ensure your muscles are experiencing both time under tension through
hypertrophy training as well as heavier strength based training in order for them to get both
bigger and stronger. There will be more hypertrophy type rep ranges in this plan as the main
goal is to enlarge the size of your muscles and get bigger. The program is structured in the
best way to utilize progressive overload and to see results. The exercises movements will
remain the same for two consecutive weeks and then they will be slightly changed by adding
or subtracting certain exercises, specific intensity methods, rep ranges, etc., in order to
constantly SHOCK the muscle (as Arnold Schwarzenegger would say) and give it a reason
(stimulus) to grow. This is also the best way to track progressive overload and implement it
into your training. Make sure to increase the weight whenever you are capable and write down
the weight you do for each exercise to keep track.
20
WORKOUT PLAN
Format:
FORMAT of the plan will be a combination of the classic Push Pull Leg (PPL) and old school
“Arnold Split”:
The workout plan will be organized in a unique and optimal format to increase muscle gains.
The 6 day program:
● PUSH day with pushing movements targeting your chest, shoulder, triceps
● PULL day with pulling movements targeting your back and biceps (abs will also be
included at end of workout)
● LEG day targeting each part of your legs (abs will also be included at end of workout),
● CHEST & BACK day targeting every part of those muscle groups
● SHOULDERS & ARMS day targeting every part of those muscle groups
● LEG day targeting each part of your legs (abs will also be included at end of workout)
*You can do abs more often if you choose to. Simply redo one of those weeks ab workouts.
*Very important that you warm up with a lighter weight and complete a few dynamic stretches
before your workouts. Warm up is necessary before compound lifts.
*There will be a weakness focus exercise thrown in where you choose an exercise that targets
whichever muscle group you consider a weak point. For example, for my upper chest I would
do an incline barbell press. You can add more of these into the program yourself if needed.
*All of the exercises are designed so that each part of your muscle groups will be worked and
developed in order to avoid having any muscle or strength imbalances.
*You can print out each week of the workout program if you want to write down the weight
you do for each exercise in the notes section.
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WEEK 1
DAY 1 - PUSH (CHEST, SHOULDERS, TRICEPS)
EXERCISE SETS REPS NOTES
Flat bench Bench 4 8
Incline DB Bench 4 12 Last 2 sets are 3 sec. negatives
DB Flys 4 15 On flat bench
Shoulder DB Press 3 10 Heavy
Lateral Raise 4 12 Drop set last 3 sets
Tricep Rope Extension 4 15, 12, 10, 10 Go heavier as reps go down
Tricep DB Extension 4 12 Heavy
DAY 2 - PULL (BACK, BICEPS, ABS)

Pull ups 3 failure Pre exhaustion to get back warm
BB Row 5 8 Heavy
T Bar Row 3 10 Drop set last set
Lat Pulldown 4 12 Wide grip, thumbs on top of bar
Seated Row 3 8 Close grip. Heavy
EZ Bar Bicep Curl 4 12 3 sec. eccentric
DB Hammer Curl 4 10 each arm Across the front of your body
Hanging Leg Raise 4 10
Bicycle Crunch 3 45 sec on 15 sec off
22
WEEK 1
DAY 3 - LEGS (LEGS, ABS)
BB squat 5 8-10
DB Lunges 4 12 Alternating legs 12 each leg
Leg Extension 4 12 Super Set (1)
Leg Curl 4 12 Super Set (2)
DB Calf Raise 4 20 Standing
Russian Twists 3 45s on 15s
Lying Leg Raise 4 20 3s on way down
Hanging Knee Raise 3 20
BB squat 5 8-10
DAY 4 - CHEST & BACK

Incline BB Bench 4 8 Heavy
Cable Flys 4 12 High to Low. Squeeze at top
Hex Press 3 12 Squeeze at top
Dips 4 Failure Slow reps
DB row 3 10 On incline bench
Single Arm DB row 3 10 10 reps each arm
DB Shrugs 4 15 Heavy
Pushups 4 25 Super Set (1)
Pull ups 4 5-15 Super Set (2)
23
WEEK 1
DAY 5 - SHOULDERS & ARMS
BB Shoulder Press 4 6 Opt. use smith machine for 3 second

negative
Rope Face Pulls 4 12
DB Upright Rows 4 8
Cable Lateral Raise 3 10 10 each arm
BB Preacher Curl 4 10 3 sec. eccentric
DB Tricep Extension 4 12 Single arm 10 each side
Cable Curls 4 10 Super Set (1)
Cable Kickbacks 4 10 Super Set (2)

negative
DAY 6 - LEGS & ABS

Deadlift 5 6 Heavy
DB RDLs 3 12
Leg Curl 4 8 Drop set last set
Leg Press 5 12 Heavy
Seated Calf Raise 4 Failure
Upper Ab Crunch 3 45 sec on 15 sec off
Weakness Focus 3 8-10 Choose exercise for weak point
Deadlift 5 6 Heavy
DAY 7 - REST DAY
24
WEEK 2
Flat BB Bench 6 8 2 warm up sets (light)

4 working sets
Incline DB Bench 4 12 Last set is 3 sec. negatives
DB Shoulder Press 3 10 Heavy
Tricep Rope Extension 4 15, 12, 10, 10 Go heavier as reps go down
Tricep DB Extension 4 12 Heavy

BB Row 5 8 Heavy
T Bar Row 3 10 Drop set last set
Lat Pulldown 4 12 Wide grip

Keep thumbs on on top of bar
Seated Row 3 8 Close grip. Heavy
EZ Bar Bicep Curl 4 12 3 sec. eccentric
DB Hammer Curl 4 10 each arm Do these across the front of your

body
Bicycle Crunch 3 45 sec on 15sec off
25
WEEK 2
BB squat 5 8-10
DB Lunges 4 12 Alternating legs 12 each leg
DB Calf Raise 4 20 Standing
Russian Twists 3 45s on 15s
Lying Leg Raise 4 20 3s on way down

Cable Flys 4 12 High to Low. Squeeze at top
Hex Press 3 12 Squeeze at top
Dips 4 Failure Slow reps
DB row 3 10 On incline bench
Single Arm DB row 3 10 10 reps each arm
DB Shrugs 4 15 Heavy
Pushups 4 25 Super Set (1)
Pull ups 4 5-15 Super Set (2)
26
WEEK 2

negative
Rope Face Pulls 4 12
DB Upright Rows 4 8
Cable Lateral Raise 3 10 10 each arm
BB Preacher Curl 4 10 3 sec. eccentric
DB Tricep Extension 4 12 Single arm 10 each side
Cable Curls 4 10 Super Set (1)
Cable Kickbacks 4 10 Super Set (2)
DAY 6 - LEGS & ABS

Deadlift 5 6 Heavy
DB RDLs 3 12
Leg Curl 4 8 Drop set last set
Seated Calf Raise 4 Failure
Upper Ab Crunch 3 45 sec on 15sec off
Weakness Focus 3 8-10 Choose an exercise that targets your

weak point
DAY 7 - REST DAY
27
WEEK 3

4 working sets
Incline DB Flys 4 12 Drop set each set
Cable Flys 3 15 Low to High
Arnold Press 3 8 Heavy
Tricep Rope Extension 4 12
BB Skullcrusher 4 10 Drop set last set

DB Row 5 10 On an incline bench. Feel stretch on

way down
Lat Pulldown 4 12 Close grip
Seated Cable Row 3 10 Single arm. 10 each side
Rear Delt DB Fly 3 12 Drop set last set
DB Preacher Curl Single arm on incline bench
Strict Bicep Curl 3 12 Seated. Alternate 12 each arm. 3sec

eccentric
Rope Cable Curls 3 12
28
WEEK 3
BB Squats 4 10 Warm up w/ lighter weight before
Bulgarian Split Squats 3 10 10 each leg
Leg Extension 4 20 Each set: 5 reps R leg, 5 reps L leg, 10

reps both legs
Hack Squat 3 10
Standing Calf 4 20
Extension
Hanging Knee Raise 4 10-12
Lying Leg Raise 3 20 3 sec eccentric

weak point

Incline DB Bench 4 12 Slow and controlled reps
Pec Deck 3 12
Hex Press 4 10 Do exercise with 45, 35, or 25 lb plate
Dips 5 15 Slow reps
Seated Cable Row 3 12 Wide grip
Straight Arm Pulldown 3 15 Super Set (1)
T Bar Row 3 8 Super Set (2)
Pull Ups 4 Failure Assisted or BW
29
WEEK 3
DB Shoulder Press 4 12
Front DB Raise 3 10 Super Set (1)
Rear Delt DB Flys 3 10 Super Set (2)
DB Lateral Raise 3 15 Drop set each set
DB Tricep Extension 4 12 Heavy
DB Hammer Curl 4 10 Do these across the front of your body
Close Grip Bench 3 12
Cable Curls 3 12 Drop set last set
DAY 6 - LEGS & ABS

Deadlift 5 6 Heavy
Leg Curl 4 12
Walking Lunges 3 10 Use EZ bar
Seated Calf Raise 3 20 3 sec eccentric
Alternating Crunch 3 30 sec on 15sec off
Lying Leg Raise 3 20
Russian Twists 2 45 sec on 10sec off

weak point
DAY 7 - REST DAY
30
WEEK 4

4 working sets
Incline DB Flys 4 12 Drop set each set
Cable Fly 3 15 Low to High
Tricep Rope Extension 4 12
Dips 3 Failure

DB Row 5 10 On an incline bench. Feel stretch on

way down
Seated Cable Row 3 10 Single arm. 10 each side
Rear Delt DB Fly 3 12 Drop set last set
DB Preacher Curl Single arm on incline bench
Strict Bicep Curl 3 12 Seated. Alternate 12 each arm. 3sec

eccentric
Rope Cable Curls 3 12
31
WEEK 4
BB Squats 4 10 Warm up w/ lighter weight before
Bulgarian Split Squats 3 10 10 each leg
Leg Extension 4 20 Each set: 5 reps R leg, 5 reps L leg, 10

reps both legs
Hack Squat 3 10
Standing Calf 4 20
Extension
Hanging Knee Raise 4 10-12
Lying Leg Raise 3 20 3 sec eccentric

weak point

Incline DB Bench 4 12 Slow and controlled reps
Pec Deck 3 12
Hex Press 4 10 Do exercise with 45, 35, or 25 lb plate
Dips 5 15 Slow reps
Straight Arm Pulldown 3 15 Super Set (1)
T Bar Row 3 8 Super Set (2)
Pull Ups 4 Failure Assisted or BW
32
WEEK 4
DB Shoulder Press 4 12
Front DB Raise 3 10 Super Set (1)
Rear Delt DB Fly 3 10 Super Set (2)
DB Lateral Raise 3 15 Drop set each set
DB Tricep Extension 4 12 Heavy
DB Hammer Curl 4 10 Do these across the front of your body
Close Grip Bench 3 12
Cable Curls 3 12 Drop set last set
DAY 6 - LEGS & ABS

Deadlift 5 6 Heavy
Leg Curl 4 12
Walking Lunges 3 10 Use EZ bar
Alternating Crunch 3 30 sec on 15sec off
Russian Twists 2 45 sec on 10sec off

weak point
DAY 7 - REST DAY
33
WEEK 5
DB flys 4 10 On incline bench
Incline DB Bench 3 12 Drop set each set
Flat BB Bench 3 15
Standing BB Shoulder 4 8 Heavy

Press
Lateral Raise 6 12 Single arm
BB Skullcrusher 4 12
Tricep Pushdown 3 12 Use tricep press down bar

Rack Pulls 4 10 Heavy
Single Arm DB Row 3 12 Slow on the way down
Lat Pulldown 4 12 Wide Grip. Drop set last set
EZ Bar Preacher Curls 3 10 3 sec eccentric
DB Concentration Curl 3 10 Slow and controlled contractions
Standing Plate Curl 4 12 Can also be done with a single

dumbbell
Jackknife Crunch 3 45 sec on 15sec off
Hanging Knee Raises 3 12
34
WEEK 5
BB Squat 4 10, 10, 8, 8
DB RDLs 3 12 Heavy
Walking DB Lunges 3 12 Do with DB or EZ bar
Standing Calf Raise 3 25 Squeeze at top
Upper Ab Crunch 2 45 sec on 15sec

off
Flutter Kicks 2 60s

Pec Deck 3 20 5 reps R arm, 5 reps L arm, 10 Reps

both = 1 set
Dips 4 Failure Slow negative
BB Row 4 8 Heavy
Straight Arm Pulldown 3 15
Seated Row 3 12 Close grip
Pull Ups 4 Failure
35
WEEK 5
Standing DB Shoulder 4 12 Heavy

Press
Upright Rows 4 10 Super Set (1)
DB Lateral Raise 3 15 Drop set last set
Single Arm DB 3 10 On incline bench

Preacher Curl
DB Tricep Extension Heavy
Seated DB Curls 3 12 3 sec eccentric
Cable Tricep Kickback 3 12
DAY 6 - LEGS & ABS

Deadlift 4 8 Heavy
Hack Squat 4 12 Close stance
Seated Calf Extension 3 25
Bicycle Crunches 4 45 sec on 15sec off
DAY 7 - REST DAY
36
WEEK 6
DB flys 4 10 On incline bench
Incline DB Bench 3 12 Drop set each set
Flat BB Bench 3 15
Standing BB Shoulder 4 8 Heavy

Bench
Lateral Raise 6 12 Single arm
Tricep Pushdown 3 12 Use tricep press down bar

Rack Pulls 4 10 Heavy
Single Arm DB Row 3 12 Slow on the way down
Lat Pulldown 4 12 Wide Grip. Drop set last set
EZ Bar Preacher Curls 3 10 3 sec eccentric
DB Concentration Curl 3 10 Slow and controlled contractions
Standing Plate Curl 4 12 Can also be done with a single

dumbbell
Jackknife Crunch 3 45 sec on 15sec off
Hanging Knee Raises 3 12
37
WEEK 6
BB Squat 4 10, 10, 8, 8
DB RDLs 3 12 Heavy
Walking DB Lunges 3 12 Do with DB or EZ bar
Standing Calf Raise 3 25 Squeeze at top

off
Flutter Kicks 2 60s

Pec Deck 3 20 5 reps R arm, 5 reps L arm, 10 Reps

both = 1 set
Dips 4 Failure Slow negative
BB Row 4 8 Heavy
Straight Arm Pulldown 3 15
Seated Row 3 12 Close grip
Pull Ups 4 Failure
38
WEEK 6
Standing DB Shoulder 4 12 Heavy

Press
DB Lateral Raise 3 15 Drop set last set
Single Arm DB 3 10 On incline bench

Preacher Curl
DB Tricep Extension Heavy
Seated DB Curls 3 12 3 sec eccentric
DAY 6 - LEGS & ABS

Deadlift 4 8 Heavy
Hack Squat 4 12 Close stance
Seated Calf Extension 3 25
DAY 7 - REST DAY
39
WEEK 7
Flat BB Bench Bench 4 6-8 Test your 1 Rep Max today!
Incline DB Bench 3 12 Slow eccentric
Seated DB Shoulder 4 12
Press
Lateral Raise 3 12 Drop set each set
DB Tricep Extension 4 12 Single Arm
DB Skullcrusher 3 10
Tricep Bench Dip 3 failure

BB Row 4 6-8 Heavy
Machine Row 4 12 Slow eccentric
Seated Row 3 12 Single Arm
Underhand Pull down 3 12
Cable Drag Curls 3 12 Heavy
DB Hammer Curls 4 10 Hold DBs in front of body
Incline DB Curl 3 10 Slow eccentric
Upper Ab Crunch 2 60s on 20s off
40
WEEK 7
BB Squat 4 5, 5, 8, 10 Test out 1 rep
Leg Extension 4 20 5 L leg, 5 R leg, 10 both legs
Leg Curl 4 20 5 L leg, 5 R leg, 10 both legs
Bulgarian Split Squat 3 10
Bicycle Crunch 1 60 sec

Flat DB Bench 3 10 Heavy
Incline BB Bench 3 12
DB Flys 4 12 Pause on stretch
T Bar Row 3 10 Heavy
DB Row 4 12 On incline bench
Pull Up 3 failure Super Set (1)
Push Up 3 failure Super Set (2)
41
WEEK 7
Cable Lateral Raise 3 15
Front delt DB Raise 3 12 Super Set (1)
Rear Delt Rope Face 3 12 Super Set (2)

Pulls
EZ Bar Curl 3 10 Pause on contraction
Tricep Rope Pushdown 3 15 Drop set each set
DB Curl 3 10 Standing. Slow eccentric
DAY 6 - LEGS & ABS

Deadlift 3 5 Test 1 Rep Max today!
Leg Curl 4 12 Sloe eccentric
Leg Press 3 10
Leg Extension 4 15 Slow eccentric
Standing DB Calf Raise 3 20
Bicycle Crunch 3 60sec on 25sec off
DAY 7 - REST DAY
42
WEEK 8
Flat BB Bench 4 6-8 Test your 1 Rep Max today!
Incline DB Bench 3 12 Slow eccentric
Press
Lateral Raise 3 12 Drop set each set
DB Tricep Extension 4 12 Single Arm
DB Skullcrusher 3 10
Tricep Bench Dip 3 failure

BB Row 4 6-8 Heavy
Machine Row 4 12 Slow eccentric
Seated Row 3 12 Single Arm
Underhand Pull down 3 12
Cable Drag Curls 3 12 Heavy
DB Hammer Curls 4 10 Hold DBs in front of body
Incline DB Curl 3 10 Slow eccentric
Upper Ab Crunch 2 60s on 20s off
43
WEEK 8
BB Squat 4 5, 5, 8, 10 Test out 1 rep
Bulgarian Split Squat 3 10
Bicycle Crunch 1 60 sec

DB Flys 4 12 Pause on stretch
T Bar Row 3 10 Heavy
Pull Up 3 failure Super Set (1)
Push Up 3 failure Super Set (2)
44
WEEK 8
Front delt DB Raise 3 12 Super Set (1)
Rear Delt Rope Face 3 12 Super Set (2)

Pulls
EZ Bar Curl 3 10 Pause on contraction
Tricep Rope Pushdown 3 15 Drop set each set
DB Curl 3 10 Standing. Slow eccentric
DAY 6 - LEGS & ABS

Deadlift 3 5 Test 1 Rep Max today!
Leg Curl 4 12 Sloe eccentric
Leg Press 3 10
Leg Extension 4 15 Slow eccentric
Standing DB Calf Raise 3 20
Bicycle Crunch 3 60sec on 25sec off
DAY 7 - REST DAY
45
WEEK 9
Pec Deck 4 15 5 rep R arm, 5 rep L arm, 10 rep both

arm
Seated BB Shoulder 4 12 Do this on smith machine

Press
Lateral Raise 4 8 Heavy. Drop set each set
Rope Tricep Extension 3 12
Tricep Pushdown 3 10 Use handlebar
Diamond Push Up 3 failure

BB Row 4 12 Reverse grip
T Bar row 3 10 Heavy
Pull Ups 4 10 (or AMRAP) Wide grip. AMRAP= as many reps as

possible
DB Preacher Curl 3 10 Single arm. Slow eccentric
DB Concentration Curl 4 10
Cable Curls 3 10 Single arm. Parallel to body
Russian Twist 3 45 sec on 15sec off
Flutter Kicks 2 60 sec on 15sec off
46
WEEK 9
BB Squat 4 12
DB RDLs 4 10 Heavy
Leg Press 4 12
Seated Calf Raise 4 20 Slow on way down
Walking Lunges 3 20

off

Incline BB Bench 4 12 Use smith machine
Incline DB Flys 4 15 Super Set (1)
Incline Hex Press 4 14 Super Set (2)
Lat Pulldown 4 12 Super Set (1)

Close Grip
Seated Cable Row 4 12 Super Set (2)

Close Grip
Single Arm Dumbbell 3 10 Heavy

Row
Pull Ups 3 20 Super Set (1)
Push Ups 3 Failure Super Set (2)
47
WEEK 9
Standing BB Shoulder 4 8
Press
Cable Lateral Raise 3 10 Slow and controlled reps
Rear Delt DB Flys 4 12
EZ Bar Preacher Curl 3 12
Hammer Curls 4 10 Super Set (1)
DB Tricep Extension Super Set (2)
DAY 6 - LEGS & ABS

Deadlift 4 5, 5, 8, 8
Bulgarian Split Squats 3 10
Hack Squat 3 15
Standing Calf Raise 5 20
DAY 7 - REST DAY
48
WEEK 10
Pec Deck 4 15 5 rep R arm, 5 rep L arm, 10 rep both

arm
Seated BB Shoulder 4 12 Do this on smith machine

Press
Lateral Raise 4 8 Heavy. Drop set each set
Rope Tricep Extension 3 12
Tricep Pushdown 3 10 Use handlebar
Diamond Push Up 3 failure

BB Row 4 12 Reverse grip
T Bar row 3 10 Heavy
Pull Ups 4 10 (or AMRAP) Wide grip. AMRAP= as many reps as

possible
DB Preacher Curl 3 10 Single arm. Slow eccentric
DB Concentration Curl 4 10
Cable Curls 3 10 Single arm. Parallel to body
Russian Twist 3 45 sec on 15sec off
Flutter Kicks 2 60 sec on 15sec off
49
WEEK 10
BB Squat 4 12
DB RDLs 4 10 Heavy
Leg Press 4 12
Seated Calf Raise 4 20 Slow on way down
Walking Lunges 3 20

off

Incline BB Bench 4 12 Use smith machine
Incline DB Flys 4 15 Super Set (1)
Incline Hex Press 4 14 Super Set (2)

Close Grip
Seated Cable Row 4 12 Super Set (2)

Close Grip
Single Arm Dumbbell 3 10 Heavy

Row
Pull Ups 3 20 Super Set (1)
Push Ups 3 Failure Super Set (2)
50
WEEK 10
Standing BB Shoulder 4 8
Press
Cable Lateral Raise 3 10 Slow and controlled reps
Rear Delt DB Flys 4 12
EZ Bar Preacher Curl 3 12
Hammer Curls 4 10 Super Set (1)
DB Tricep Extension Super Set (2)
DAY 6 - LEGS & ABS

Deadlift 4 5, 5, 8, 8
Bulgarian Split Squats 3 10
Hack Squat 3 15
Standing Calf Raise 5 20
DAY 7 - REST DAY
51
WEEK 11
Flat BB Bench 4 12
Incline DB Bench 3 8 Heavy
Cable Flys 4 12 Super Set (1)

Low to High

High to Low
Press
Arnold Press 3 12
DB Lateral Raise 5 12 Drop Set each set
Tricep Rope Pushdown 4 15 Drop Set last set
Tricep Bench Dips 3 Failure

BB Row 4 12 Underhand grip
DB Rows 3 10 Heavy. On incline bench
Lat Pulldowns 3 15 Super Set (1)

Wide Grip
Lat Pushdown 3 15 Super set (2)

With cable rope
Hammer Curls 4 12 In front of body
Seated Strict Bicep 3 10 3 sec eccentric

Curl
52
WEEK 11
BB Squat 4 12
Leg Press 3 8 Heavy
DB Lunges 3 20
Seated Calf Raise 2 30 Drop set last set
Hanging Leg Raise 2 failure
Jackknife Crunches 3 45 sec on 15sec

off

DB Flys 3 12 Super Set (1)

On incline bench
Hex Press 3 12 Super Set (2)

On incline bench
Lat Pushdown 3 12 Super Set (2)
Close Grip Cable Row 4 10 Heavy
53
WEEK 11
Seated DB Shoulder 3 10 Heavy

Press
Cable Face Pulls 3 12 Super Set (2)
Cable Curl 3 12 Slow eccentric
Tricep Pushdown 4 12 Use tricep pushdown bar
Cable Tricep 4 10
Kickbacks
EZ Bar Curl 3 12 Drop set each set
DAY 6 - LEGS & ABS

Deadlift 3 5 Heavy
DB Lunges 3 12
DB RDLs 4 12
Leg Extensions 3 15 Drop set each set
Hack Squat 4 10
Leg Press 3 10
Seated Calf Raise 2 35
Hanging Leg Raise 3 Failure
Russian twists 3 45 sec on 15sec off
DAY 7 - REST DAY
54
WEEK 12
Flat BB Bench 4 12
Incline DB Bench 3 8 Heavy

Low to High

High to Low
Press
Arnold Press 3 12
DB Lateral Raise 5 12 Drop Set each set
Tricep Rope Pushdown 4 15 Drop Set last set
Tricep Bench Dips 3 Failure

BB Row 4 12 Underhand grip
DB Rows 3 10 Heavy. On incline bench
Lat Pulldowns 3 15 Super Set (1)

Wide Grip
Lat Pushdown 3 15 Super set (2)

With cable rope
Hammer Curls 4 12 In front of body
Seated Strict Bicep 3 10 3 sec eccentric

Curl
55
WEEK 12
BB Squat 4 12
Leg Press 3 8 Heavy
DB Lunges 3 20
Seated Calf Raise 2 30 Drop set last set
Hanging Leg Raise 2 failure
Jackknife Crunches 3 45 sec on 15sec

off

DB Flys 3 12 Super Set (1)

On incline bench
Hex Press 3 12 Super Set (2)

On incline bench
Lat Pushdown 3 12 Super Set (2)
Close Grip Cable Row 4 10 Heavy
56
WEEK 12
Seated DB Shoulder 3 10 Heavy

Press
Cable Face Pulls 3 12 Super Set (2)
Cable Curl 3 12 Slow eccentric
Tricep Pushdown 4 12 Use tricep pushdown bar
Cable Tricep 4 10
Kickbacks
EZ Bar Curl 3 12 Drop set each set
DAY 6 - LEGS & ABS

Deadlift 3 5 Heavy
DB Lunges 3 12
DB RDLs 4 12
Leg Extensions 3 15 Drop set each set
Hack Squat 4 10
Leg Press 3 10
Seated Calf Raise 2 35
Hanging Leg Raise 3 Failure
Russian twists 3 45 sec on 15sec off
DAY 7 - REST DAY
57
GO MAKE IT HAPPEN!
You have made it to the end of the workout program! I hope that you feel good and see some
results from all the hard work you put in over these past 12 weeks. Hopefully seeing yourself
progress and make gains will inspire you to keep going and keep working hard. If you ran this
plan through I want to add that I am very proud of you. This is NOT an easy process and the
journey will be long and challenging for most of us. I am sure there were days you did not
want to put in the work or go to the gym. More of those days will come but it is up to you to
push through the hardships. If it was easy and immediate, everyone would have incredible
physiques. This is a commitment to your body, to yourself, and not only can this plan help
transform your body, it can help transform your life - like it has transformed mine!
THANK YOU!
Thank you for purchasing the build your dream physique bulking diet plan if you’d like to support me
you can follow my socials:
koda.kammer koda kammer kodakammer
To further support me, use code KODA when purchasing from my sponsors.
58

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CHRIS POWERS:

THE BASICS (HOW MUSCLE IS BUILT) PAGES 4-5

HOW TO MAXIMIZE THE RESULTS FROM THE PROGRAM PAGES 6-8

PROPER FORM & SAFETY PAGES 9-11

WORKOUT PLAN ADJUSTMENTS PAGES 12-13

USING THE PROGRAM ON DIFFERENT DIETS PAGE 14

MOST IMPORTANT THINGS I’VE LEARNED SO FAR PAGES 15-16

GYM DICTIONARY PAGE 17-18

COMMON MISTAKES HURTING YOUR GAINS PAGE 19

WORKOUT PLAN PAGES 20-57

GO MAKE IT HAPPEN PAGE 58

koda.kammer koda kammer kodakammer

Growing up, I was always the skinny kid with no

LET THE GAINS BEGIN

WHAT YOU NEED TO KNOW USING THE PROGRAM ON

BASICS OF HOW MUSCLE IS IMPORTANT THINGS I’VE

MAXIMIZE THE RESULTS

PROPER FORM AND COMMON MISTAKES

THE BASICS OF HOW MUSCLE IS

This describes the work performed by the

describes the stress being placed on your

How to track your progress?

What about intensity and level of experience?

How to bulk for best results?

However, even if you do not follow a bulking diet, I am

Please remember, I am not a medical professional and this is a physically challenging

General form tips

Day 1: Combine chest, shoulders, and arms (biceps & triceps)

1) They were one day where you are now

Workout terminology to better understand this workout program:

● Not getting enough sleep

during workout and recovery after

● Not consuming enough protein

● Not training with intensity techniques

● Not utilizing progressive overload

● Neglecting compound lifts

● Not being consistent

● Not tracking your progress

● Not having a goal or purpose for being in the gym

goals is YOU. Believe in yourself and take it step by step.

12 Week Muscle Building Workout Program

Flat bench Bench 4 8

Incline DB Bench 4 12 Last 2 sets are 3 sec. negatives

DB Flys 4 15 On ﬂat bench

Shoulder DB Press 3 10 Heavy

Lateral Raise 4 12 Drop set last 3 sets

Tricep Rope Extension 4 15, 12, 10, 10 Go heavier as reps go down

Tricep DB Extension 4 12 Heavy

DAY 2 - PULL (BACK, BICEPS, ABS)

Pull ups 3 failure Pre exhaustion to get back warm

T Bar Row 3 10 Drop set last set

Lat Pulldown 4 12 Wide grip, thumbs on top of bar

Seated Row 3 8 Close grip. Heavy

EZ Bar Bicep Curl 4 12 3 sec. eccentric

DB Hammer Curl 4 10 each arm Across the front of your body

Hanging Leg Raise 4 10

Bicycle Crunch 3 45 sec on 15 sec off

DB Lunges 4 12 Alternating legs 12 each leg

Leg Extension 4 12 Super Set (1)

Leg Curl 4 12 Super Set (2)

DB Calf Raise 4 20 Standing

Russian Twists 3 45s on 15s

Lying Leg Raise 4 20 3s on way down