Introduction

If you want to get big and shredded at the same time, of course you are going to have to work.
Dieting alone won't do the trick. Exercise burns calories. But more importantly, exercise
increases muscle and bone, which is collectively known as lean muscle mass. The biggest
advantage of lean muscle mass is the increased caloric expenditure all the time, not just while
exercising! Compare the tables of calories burned with a specific duration of exercise to the
calories contained in a tablespoon of mayonnaise and the results are discouraging. (How long do
you have to ride the bike to burn off one slice of pizza?) It is only by the increased lean muscle
mass and its rise in metabolic rate that the benefit of regular exercise shows by burning more
energy (calories!) all the time. You got it, the more muscle mass you have (lean muscle mass)
the more calories you use doing everything from surfing the web to pumping iron! So whether
you're a body builder or any another type of athlete, the key to an overall fit body is increased
lean muscle mass.

Instead of trying to lose five pounds, you need to increase your lean muscle mass. Your body
weight may actually rise or stay the same, but if your body composition moves toward its ideal
then you will be happy regardless of what you weigh.

There are three distinct stages or phases to your twelve-week program.

Conditioning Phase - weeks 1-2

This phase is designed to prepare you for the power phase. It will strengthen the core muscles
including the lower back and stabilizers. Completing the conditioning phase will also help
prevent extreme soreness during the power phase.

Power Phase - weeks 3-9

This phase is implemented for gaining incredible strength and size. Please follow the program
precisely. Each component is there for a specific reason. Several substitute exercises are
provided so that you can change up your routine from time to time. No set should be finished
without a struggle. On a set of eight you should have trouble with rep six, barely get rep seven,
and need a spot on rep eight. If you blast through all eight reps you’re not working hard enough!
Increase the weight as often as possible without compromising strict form.

Maintenance Phase - weeks 10-12

The maintenance phase will give you a break from the heavy lifting but allows you to maintain
your new size and strength.
Keys To Success

1) Keep a training log to record your weight and reps. Each week try to beat the week
before in either reps or weight.

2) Take a before picture as well as measurements prior to beginning your program. Use the
guide on the next page to assist you.

3) Consume adequate amounts of protein. Approximately 2.0 grams per lean pound of body
weight will suffice.

4) Calculate your body fat percentage and lean mass body weight before and after the
program using this formula compliments of Dave Drapers IronOnline at
http://www.davedraper.com.

We have found this formula to be pretty accurate to calculate bodyfat. They are within +/-
3% of the real value. All you will need is a tape measure, a piece of paper, pencil or pen
and a calculator.

For Men:
Before you use the formulas, there are two measurements that are required:
Measurement 1: Bodyweight
Measurement 2: Waist Girth (measured at the umbilicus)
Procedure:
1) Multiply your bodyweight by 1.082. Add the result to 94.42. Once your calculation is
complete, save the number. (Bodyweight x 1.082) + 94.42=Result 1
2) Multiply your waist girth by 4.15. Once you get this result, subtract it from the number
obtained in step 1 (ie: Step 1 result-Step 2 result). The result obtained after the
subtraction is done is your lean bodyweight (your weight if you had no fat in your body
at all). à Result 1 - (Waist Girth x 4.15)= Lean Body Weight
3) Finally, subtract your lean bodyweight from your total bodyweight (Total weight-Lean
Bodyweight). Once you get the result, multiply that number by 100. Once you get the
result divide it by your total bodyweight. This final result is your percentage of body fat.
à ((Total Bodyweight - Lean Bodyweight) x 100) divided by (Your Body Weight) = Your
Percentage of Body Fat.
Example:
I weigh 190 and I have a 30.5inch waist. Therefore, step 1 is (190 x 1.082) + 94.42 = 300.
Step 2 says that my lean body weight equals 300-(30.5 x 4.15)=173.425. Finally, Step 3
says that my body fat percentage is ((190-173.425) x 100) divided by 190= 8.72%.
5) Eat 4-6 small meals instead of three large ones.
6) Get eight hours of sleep.
7) Do a half hour of cardiovascular exercise two to three times per week on your days off.

Sample Diet

7 AM, Breakfast:
High protein, high carbs, and low fat foods will provide you with energy for the day and
replenish the body after a nights sleep when the body lacks nutrients.

Example: Eggs, whole wheat toast, fruits, whole grain cereal, low fat yogurt.

10 AM, Midmorning:
Eating a moderate amount of protein and carbs will keep your metabolism in high gear until
lunch time.

Example: Meal replacement shake, chicken breast, a serving of rice.

1 PM, Lunch:
High protein, moderate carbs, and low fat intake will keep your metabolism running. The
following meal example will not weigh you down or make you sluggish. Drink plenty of water
as well.

Example: A can of tuna fish with low fat mayo, wheat toast, low fat milk, a piece of fruit,
yogurt.

4:30 PM, Snack:

You will need to eat at this time to provide energy for your workout.

Example: Meal replacement shake or pasta with a scoop of protein.

Post Workout:
Have a carbohydrate drink or some complex carbohydrates. It is best to drink carbohydrate
drinks after exercise to replenish drained glycogen stores in the muscle. Drinking a carb drink
will ensure you have energy for your work out for the next day. You have a thirty minute
window of opportunity to replace the carbohydrates that you used during your work out. The
body utilizes glucose that is already stored in the muscles for energy during weight training.
Therefore, drinking a carbo drink prior to lifting won’t help that particular work out. If you plan
on doing cardio at the gym a carbo drink can be good prior to give you an energy boost.

An hour after lifting, Dinner:

Consume high protein, moderate carbs, and moderate fat to replenish nutrients from workout.

Sample: Two chicken breasts or lean meat, mixed vegetables, baked potatoes.
Bed Time:
Simply protein. Avoid carbs and fat late at night. They won’t be used during the night and will
turn to fat. Protein however will help recovery and provide you with amino acids which are the
building blocks of muscle.

Increasing Lean Muscle Mass

Putting on lean muscle mass can be even harder than losing body fat. It takes a great deal of
dedication and perseverance to build bigger muscles.

There is no exuse for not being able to gain mucle!

If you can not gain muscle, you fall into one or all of these categories:

• You are not willing to train hard enough to build more muscle.
• You are not willing to eat enough to build more muscle.
• You are not disciplined enough to prepare the necessary meals.

Everyone can build muscle if they are willing to discipline themselves to eat correctly and
enough. Muscle mass comes from eating quality proteins and carbohydrates. That is the secret
ingredient in every weigh gain formula.

Try using the zigzag approach to caloric intake when calculating daily caloric needs. Increase
your caloric intake for 4-5 days (typically Sunday lunch through Friday lunch), which will allow
you to add muscle mass as well as fat mass. Then for the following 1-2 days (typically Friday
dinner through Sunday breakfast) decrease your caloric intake, which will shed the fat weight off
and leave the muscle mass. This process continued over months and your lean tissue will grow
to optimum levels.

• You must eat 4-6 meals daily.

• Keep fat intake low. No more than 10-18% of total daily caloric intake.
• Make sure you are getting the proper amount of protein each day.
• Increase protein intake by 10% each month.
• Supplement your diet with quality supplements. You can get personalized supplement
recommendations at http://www.powerprotocols.com.
• Maintain aerobic exercise because it helps to burn fat and increase blood (therefore nutrient)
flow to muscles.
• You must train hard.

We have mentioned that recording your weight lifting efforts is suggested. Likewise you may
choose to track your diet. With a software program called DietPower you can keep track of you
caloric intake and see in graphs what percentage of your diet is consisting of proteins, carbs or
fat. You can order a discounted copy of the software at
http://www.criticalbench.com/dietpower.htm.
Recommendations On Adding Lean Muscle Mass

Keeping weight on can be a challenge. Eating enough calories can become a chore as well as
tiresome. Maximize your efforts by “sneaking” in extra calories, adding shakes and choosing
calorically dense foods. Work in the weight room will assure that you add lean muscle mass;
eating extra calories without lifting -- will result in fat only!!!!

Adding Calories Easy: Food Preparation

• Try adding wheat germ and/or evaporated milk to soup gravies, cooked foods, potatoes,
shakes and so forth. This will increase calories, yet will hardly alter the taste of food.
• Saute (not fry) foods, using a little olive oil or other unsaturated vegetable oil (corn, soy,
peanut oil).
• Add nuts, seeds, croutons and/or raisins to salad, rice, pasta or other dishes.
• Add margarine, jam, peanut butter, low-fat cottage cheese and/or other type of spread
(applebutter, sesame butter, etc.) to breads. However, recognize that additional calories
should come from low fat foods: excessive use of cream cheese, butter, margarine, salad
dressing, creamy sauces and so forth are not healthy selections.
• Add, coat or top food w/ breadcrumbs before baking.
• Add beans, corn and potatoes to soups, entrees and side dishes.
• Add honey, chocolate powder or syrup, bananas, wheatgerm or low fat yogurt to skim milk
for healthy snack.
• Try to familiarize yourself with the calorie counts of some foods that you choose from the
higher calorie option in the selection.
• Choose calorically dense breakfast cereals like granola, grape-nuts and muesilli. Try adding
sliced fruit, raisins and/or dried fruit. Add jam, cottage cheese, peanut butter, etc. to toast or
bagel.
• Add slivered almonds or grated cheese to steamed vegetables.
• Eat desserts that retain stewed fruit compotes, pudding, pies, ice milk, and frozen yogurt.
• Use carbohydrate/protein supplements as a snack.
 Program Statistics (Before &After)

Start Date: __________ End Date: __________

Weight: __________ __________

Biceps: __________ __________

Forearms: L_____R_____ L_____R_____

Thighs: L_____R_____ L_____R_____

Calves: L_____R_____ L_____R_____

Chest: __________ __________

Neck: __________ __________

Belly: __________ __________

(widest point)

Before and After Pictures:

Conditioning Phase - weeks 1-2
Monday: Chest/Shoulders

Bench Press
Set 1, 15 reps
Set 2, 10 reps
Set 3, 8 reps

(Substitutes) Hammer Strength, Cybex Bench, other machine press or Dumbbell Press

Seated Dumbbell Presses

Set 1, 15 reps
Set 2, 10 reps
Set 3, 8 reps

(Substitutes) Hammer Strength or Cybex Shoulder Press.

Incline Dumbbell Flys

Set 1, 15 reps
Set 2, 12 reps
Set 3, 10 reps

(Substitutes) Pec-Dec, Incline Hammer or Cybex Presses, Cable Crossovers

Lateral Raises
Set 1, 10 reps
Set 2, 10 reps

(Subsitute) One Arm Cable Raises

Dumbbell Shrugs
Set 1, 20 reps
Set 2, 15 reps
Set 3, 10 reps
Conditioning Phase Continued - weeks 1-2
Wednesday: Back/Legs

Stationary Bike
5 minutes

Leg Presses
Set 1, 15 reps
Set 2, 12 reps
Set 3, 10 reps

Leg Curls
Set 1, 15 reps
Set 2, 12 reps
Set 3, 10 reps

Leg Extensions
Set 1, 10 reps
Set 2, 10 reps

Barbell Row
Set 1, 15 reps
Set 2, 12 reps
Set 3, 10 reps

Lat Pulldown to Front, Wide Grip

Set 1, 15 reps
Set 2, 10 reps
Set 3, 8 reps

Hyperextensions
Set 1, 25 reps
Set 2, 25 reps
Conditioning Phase - weeks 1-2
Friday: Biceps/Triceps

Alternating Dumbbell Curls

Set 1, 15 reps
Set 2, 12 reps
Set 3, 10 reps

Barbell Preacher Curls

Set 1, 12 reps
Set 2, 10 reps
Set 3, 8 reps

Tricep Pushdowns
Set 1, 15 reps
Set 2, 12 reps
Set 3, 10 reps

Kickbacks
Set 1, 20 reps
Set 2, 15 reps
Set 3, 10 reps
Power Phase - weeks 3-9
Monday: Chest/Triceps

Bench Press
Week 3,4,5 Week 6 Week 7 Week 8 Week 9

Set 1, 15 reps Set 1, 15 reps Set 1, 15 reps Set 1, 15 reps Set 1, 15 reps
Set 2, 10 reps Set 2, 10 reps Set 2, 10 reps Set 2, 10 reps Set 2, 8 reps
Set 3, 6 reps Set 3, 5 reps Set 3, 5 reps Set 3, 4 reps Set 3, 3 reps
Set 4, 4 reps Set 4, 3 reps Set 4, 1 reps Set 4, 1 rep Set 4, 1 rep

(Substitutes) Hammer Strength or Cybex Bench, or Dumbbell Press

Incline Dumbbell Press

Set 1, 12 reps
Set 2, 10 reps
Set 3, 8 reps

(Substitutes) Incline Hammer Strength or Cybex Shoulder Press

Dips
3 sets until failure. Add weight if doing more than 15 reps.

Push Downs
Set 1, 12 reps
Set 2, 10 reps
Set 3, 8 reps

Machine Press
1 strip set.
Example:
140 x 9 strip
120 x 13 stip
90 x 8
Power Phase - weeks 3-9
Tuesday: Legs

Stationary Bike
5 minute warm up

Squat
Week 3,4,5 Week 6 Week 7,8,9

Set 1, 15 reps Set 1, 15 reps Set 1, 15 reps

Set 2, 10 reps Set 2, 10 reps Set 2, 10 reps
Set 3, 8 reps Set 3, 6 reps Set 3, 5 reps
Set 4, 6 reps Set 4, 4 reps Set 4, 3 reps

(Substitutes) Hack Squats, Smith Machine Squats

Leg Press
Set 1, 15 reps
Set 2, 10 reps

Leg Curls
Set 1, 12 reps
Set 2, 12 reps

Leg Extensions
Set 1, 12 reps

Stretch
10-15 minutes
Power Phase - weeks 3-9
Thursday: Shoulders

Seated Front Military Press

Week 3,4,5 Week 6,7 Week 8,9

Set 1, 15 reps Set 1, 15 reps Set 1, 15 reps

Set 2, 12 reps Set 2, 10 reps Set 2, 10 reps
Set 3, 8 reps Set 3, 6 reps Set 3, 6 reps
Set 4, 4 reps Set 4, 4 reps Set 4, 3 reps

(Substitutes) Seated Dumbbell Presses, Smith Machine Presses, Machine Presses

Lateral Raises
Set 1, 12 reps
Set 2, 10 reps

Rear Delts - Bentover Rear Raises

Set 1, 12 reps
Set 2, 10 reps

(Substitute) Reverse Pec-dec

Straight Bar or Dumbbell Shrugs

Set 1, 20 reps
Set 2, 15 reps
Set 3, 10 reps
Power Phase - weeks 3-9
Friday: Back/Biceps

Barbell Rows
Set 1, 15 reps
Set 2, 10 reps
Set 3, 6 reps
Set 4, 4 reps

(Substitutes) Machine Rows, Dumbbell Rows

Pull Ups Wide Grip to Front

Three sets until failure. If you are getting more than 12 reps, add weight. If you can not
complete 12 reps use assistance from a spotter or gravitron machine.

Pulldowns
Set 1, 12 reps
Set 2, 8 reps

(Substitute) Hammer Strength, Cybex, or other machine.

One Arm Preacher Curl

Set 1, 12 reps
Set 2, 10 reps
Set 3, 8 reps

Barbell Curl
Set 1, 10 reps
Set 2, 6 reps
Maintenance Phase - weeks 10-12
Monday: Chest/Shoulders

Dumbbell Bench Press

Set 1, 12 reps
Set 2, 10 reps
Set 3, 8 reps
Set 4, 6 reps

Hammer Strength Shoulder Press

Set 1, 10 reps
Set 2, 8 reps
Set 3, 6 reps

Hammer Strength Incline Bench Press

Set 1, 10 reps
Set 2, 6-8 reps

(Substitutes) Barbell Incline Bench Press

Upright Row
Set 1, 12 reps
Set 2, 10 reps
Set 3, 8 reps

(Substitute) Lateral Raises

Pec-Dec
Set 1, 20 reps
Set 2, 20 reps

(Pec-Dec is the same as Machine Flys)

Reverse Pec-Dec
Set 1, 20 reps
Set 2, 20 reps

(Rear Delts)
Maintenance Phase - weeks 10-12
Tuesday: Back

Pull Ups
Set 1, Failure
Set 2, Failure

Lat Pulldowns
Set 1, 12 reps
Set 2, 10 reps
Set 3, 8 reps
Set 4, 6 reps

(Substitutes) Hammer Strength, Cybex or Machine Pulldowns.

One Arm Rows

Set 1, 12 reps
Set 2, 10 reps
Set 3, 8 reps

(Substitutes) Either with Dumbbells or Machine

Low Cable Rows

Set 1, 10 reps
Set 2, 8 reps
Maintenance Phase - weeks 10-12
Thursday: Legs

Stationary Bike
5 minutes

Leg Press
Set 1, 12 reps
Set 2, 10 reps
Set 3, 8 reps

Hack Squat
Set 1, 10 reps
Set 2, 8 reps
Set 3, 6 reps

Leg Curls
Set 1, 12 reps
Set 2, 12 reps

Calf Raises
Set 1, 20 reps
Set 2, 20 reps
Maintenance Phase - weeks 10-12
Friday: Arms

Barbell Curl
Set 1, 10 reps
Set 2, 8 reps
Set 3, 6 reps

Tricep Pushdowns
Set 1, 10 reps
Set 2, 8 reps
Set 3, 6 reps

Hammer Curls
Set 1, 12 reps
Set 2, 10 reps
Set 3, 8 reps

Tricep Extensions
Set 1, 12 reps
Set 2, 10 reps
Set 3, 8 reps