Hardcore Muscle Building Program Uxhqp1

HARDCORE MUSCLE BUILDING PROGRAM
Terms & Conditions

The information presented is not intended for the treatment or prevention of
disease, nor a substitute for medical treatment, nor as an alternative to medical
advice.
This publication is presented for information purposes. The program outlined

herein should not be adopted without a consultation with your health
professional.
Use of the information provided is at the sole choice and risk of the reader. You
must get your physician’s approval before beginning this or any other exercise
program.
Legal
This book or any portion thereof may not be reproduced or used in any manner
whatsoever without the express written permission of the publisher. This
publication is Copyrighted and there are no resale or giveaway rights provided.
Copyright © 2020 and beyond by The Muscle Program and the owner. All rights
reserved.
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TABLE OF CONTENTS
Terms & Conditions .............................................2

TABLE OF CONTENTS .......................................3
INTRODUCTION ................................................7
MINDSET FOR MASS........................................11
TIPS FOR GETTING STARTED ........................16
PROGRAM AT A GLANCE ...............................20
EXERCISES EXPLAINED ................................24
Chest Exercises ....................................................................25
Back Exercises .....................................................................29
Leg Exercises .......................................................................33
Calve Exercises....................................................................36
Shoulder Exercises ..............................................................37
Triceps Exercises.................................................................39
Biceps Exercises...................................................................41
WEIGHT TRAINING TECHNIQUES ...............43
PHASE 1: MUSCLE BUILDER..........................46
Weeks 1-2.............................................................................46
Muscle Builder- Training Split ...........................................47
Muscle Builder 1 ..................................................................48

Muscle Builder 2 .................................................................49
Muscle Builder 3 .................................................................50
Muscle Builder 4 ..................................................................51
PHASE 2: MUSCLE BLASTER .........................52
Weeks 3-4 ............................................................................52
Muscle Blaster- Training Split ...........................................53
Muscle Blaster 1 ..................................................................54
Muscle Blaster 2 ..................................................................55
Muscle Blaster 3 ..................................................................56
Muscle Blaster 4 ..................................................................57
Muscle Blaster 5 ..................................................................58
PHASE 3: HOUR OF POWER...........................59
Weeks 5-6 ............................................................................59
Hour of Power - Training Split ..........................................60
Hour of Power 1...................................................................61
Hour of Power 2..................................................................62
Hour of Power 3 ..................................................................63
Hour of Power 4..................................................................64
PHASE 4: MUSCLE OVERLOAD .....................65
Weeks 7-8 ............................................................................65
Muscle Overload - Training Split.......................................66
Muscle Overload 1 ...............................................................67

Muscle Overload 2 ..............................................................68
Muscle Overload 3 ..............................................................69
Muscle Overload 4 ..............................................................70
Muscle Overload 5 ...............................................................71
Muscle Overload 6 ..............................................................72
PHASE 5: MUSCLE SHOCK .............................73
Weeks 9-10...........................................................................73
Muscle Shock - Training Split ............................................74
Muscle Shock 1 .....................................................................75
Muscle Shock 2 ....................................................................76
Muscle Shock 3 ....................................................................77
Muscle Shock 4 ....................................................................78
PHASE 6: INSANE PUMP ................................79
Weeks 11-12..........................................................................79
Insane Pump- Training Split .............................................80
Insane Pump 1 .....................................................................81
Insane Pump 2 ....................................................................82
Insane Pump 3 ....................................................................83
Insane Pump 4 ....................................................................84
Insane Pump 5 ....................................................................85
CARDIO TRAINING .........................................86
HIIT Cardio Workout .........................................................87

Moderate Cardio Workout .................................................88
AB WORKOUTS ................................................89
NUTRITION GUIDE .........................................90
Cheat Meals .........................................................................93
Nutrition Plan for Mass Gains ...........................................94
Nutrition Plan for Lean Gains ...........................................96
SUPPLEMENT GUIDE .....................................98
Supplement Planning Chart .............................................100
More On Supplements .......................................................101
POST PROGRAM ............................................102
Take a Week Off ................................................................102
Deloading ..........................................................................103
Start the Program Again ..................................................104
YOUR RESOURCES ........................................105
ABOUT THE AUTHOR ...................................106
INTRODUCTION
No B.S. No fluff. This is a 12-week weight training program. The bulk (no pun
intended) of this program consists of 6 different phases, each lasting 2 weeks.
There’s also a nutrition and supplement guide to support the workouts.
We know that lifting weights will produce strength gains and build muscle mass.
It’s a simple formula.
The problem is that we will eventually plateau doing the same workouts, week
after week. You see, most every workout program has the capability of producing
results, but only for a while until your body adapts. This is the reason for the
changes every 2 weeks.
This doesn’t mean your entire workout program will change. There are certain
foundational exercises you should perform consistently that are responsible for
building overall dense muscle. However, if you do the exact same routine of
exercises, sets, and reps, week after week, you will eventually hit a wall in your
training.
I’m sure you can find an example in your training where you’ve tried a different
exercise or switched up your routine and you got great results, breaking past a
plateau. It wasn’t that you found a magical exercise; you simply shocked your
muscles into growth by doing something they weren’t used to doing. You may
very well experience the same type of muscle growth if you were to switch back
to the prior routine after a few weeks. That being said, subtle changes are made
every 2 weeks throughout this program to keep your muscles growing.
Here’s a glance at each training phase (the names will give you a good indicator
of what the workouts will be like):
• Weeks 1-2: Muscle Builder
• Weeks 3-4: Muscle Blaster
• Weeks 5-6: Hour of Power
• Weeks 7-8: Muscle Overload
• Weeks 9-10: Muscle Shock
• Weeks 11-12: Insane Pump
Be aware that this program is going to require much effort on your part in the
areas of intense training, nutrition, and rest. I will address these concepts and
more throughout this book.
The Hardcore Muscle Building Program is not a beginner’s program. This

program is designed for people who have intermediate to advanced weight
training experience.
There are no page-fillers of useless information like you may get with some other
programs. It’s a ‘meat and potatoes’ style program, meaning you can apply every
concept on every page and get results.
Like I said in the beginning. No B.S., no fluff (except for the fact that I just
repeated that!).
That being said you have to train hard and heavy. The goal is to push yourself
beyond your limits, forcing your muscles to grow.
Here are some things to know before you get started:
• Dedicate at least one hour to each workout with no interruptions. Some of the
workouts will take a little longer.
• Warm-up by doing two-to-three light sets of the first exercise before starting
your working sets (warm-up sets are not listed in the workouts).
• Mentally prepare yourself before each workout (I will cover this in the ‘Mindset’
section).
• Make sure that you get adequate rest, and that you’re on a nutrition plan that
caters to your goals (more on nutrition will be covered later).
• Commit to yourself right now that you’re going to stick with this workout
program for the full 12 weeks.
• Before starting the program, I encourage you to read this entire book. There
are many helpful tips within each chapter. Also, become familiar with the
exercises and techniques.
IMPORTANT: If your gym does not have the equipment for a specific exercise in
this program, or if you prefer to do a different exercise, feel free to substitute it
with a similar exercise. Just make sure that exercise is targeting the appropriate
muscle and mimicking the movement of the original exercise listed.
For example, if your gym doesn’t have an incline bench…change gyms! But
seriously, you could substitute that with any chest machine, or just do more sets
of flat barbell or dumbbell presses. Don’t let that be an excuse to skip exercises;
make use of what’s available. Be creative if you have to.
Get ready to grow!
MINDSET FOR MASS

Much of building muscle mass is mental. I’m going to give you some tips in this
section on how to strengthen and prime your mind so that you can push through
those mental barriers we all face.
This is the ‘secret sauce’ that many people neglect. Yet it’s extremely important to
develop a mental state that supports your goals. And you’ll understand as you
read through this section.
Here are some tips to start with:
• Constantly visualize yourself being massive and strong
• Eliminate any doubts that try to creep in - when those thoughts come,
acknowledge them and then push them away
• Surround yourself with positive people and influences that have likeminded
goals
Specific and Measurable Goals

Before reading further, I want you to stop right now and do a couple of things that
are going to help you immediately get in the right mindset.
First, write down specific goals that you want to accomplish from this program.
Don’t just say ‘I wanna get bigger and stronger!’
Sure, that’s your goal, but give yourself some details as to where you want to be
in 12 weeks. And make sure your goals are measurable.
Some realistic examples are:
• Gain 15 pounds of muscle without gaining any extra fat.’ - This goal is
great if you’re already somewhat lean but want more size
• Gain 5 pounds of mass while attaining visible striations with full

muscle bellies.’ - This is a great goal if you’re on the heavy side but want
more quality muscle mass; you’ll have to work extra hard for this!
• Add 75 pounds to my bench press, deadlift, and squat while

increasing muscle size in major places (quads and chest) by 2 inches.’
You will notice that these goals are two-fold. Remember, gaining mass isn’t about
gaining mere weight. Your ultimate goal is quality mass gains.
You may appear bigger with 5 more pounds on the scale, but if most of those
gains are fat, you’re just fooling yourself.
Find Your ‘Why’

Next, I want you to acknowledge why you’re going through this program. Why do
you want to gain size and get stronger? Why do you want to build a massive
bodybuilder physique?
There’s no wrong answer. But you need to know your ‘why’ because that’s what
will drive you and push you to the next level.
Here are a few examples of ‘why’
• ‘I want to enter my first bodybuilding competition.’
• ‘I want to win or place better in a bodybuilding competition.’
• ‘I want to gain size and strength so no one will pick on me, and to earn the
respect from others.’
• ‘I want to set an example and teach others how to attain an awesome,

strong looking physique.’
• ‘This is my passion, and I want to be better today than I was yesterday.’
You may have deeper reasons for gaining mass. Whatever they are, take a
moment and write them down, and place it somewhere that you’ll see it every
day.
Find Your Inspiration

Lastly, before we move on to the daily rituals, I want you to find your inspiration.
This can be others that you look up to and admire. It could be a quote that
motivates you. Or in this case, it could be an image of the physique that you
aspire to have.
A few examples of this are:
• Picture of a bodybuilder, actor, or someone who has the type of physique you
admire
• Motivational quote (there are some powerful quotes from the Rocky movies,
and also many from Arnold Schwarzenegger)
• A video that inspires you (you could create a playlist of inspirational videos and
watch one each day before your workout)
I want you to place this along with your ‘why.’ The most convenient place to make
these readily available is on your phone or electronic device.
Morning Mass Primer

As soon as you wake up, the first thing I want you to do is to drink a full glass of
water and immediately start moving. It doesn’t have to be anything hardcore. The
goal is to hydrate and get your body in motion. You’ll also be tapping into your
mental power.
You can do 5-10 minutes of:
• Light, dynamic stretching
• Yoga
• Breathing exercises
• Any type of body movement
Moving your body around first-thing upon waking is your first mindset primer for
the day. You’re not giving your brain the opportunity to start thinking about all the
to-do’s or worries or stress. Instead, you are proving that you are in control of
your thoughts, and you’re going to own and conquer this day.
Next, break out your ‘why’ statement along with your motivation quote, image or
video and review that. Spend 5 minutes or more meditating on this.
*If you have this saved on your phone, do not, and I absolutely mean do not
check your social media or email at this time!
When you go through this process of priming your mind, you set the tone for the
rest of your day, which will also carry over to your workout and everything else
you do that day.
*I encourage you to go through this process at least twice per day; first-thing in
the morning and before your workout. If you train in the early mornings like I do,
go through this mindset primer again in the evening.
TIPS FOR GETTING STARTED

Warming Up and Stretching
Always warm up thoroughly before you begin your workouts. Some prefer to ride
a stationary bike or walk for 10 minutes whereas others prefer to perform a few
warm up sets.
Either way you should warm up thoroughly with light weight before every first
exercise and/or compound movement. I personally do a couple of light sets for
10-12 reps on the first exercise before my first working set.
**You can also do some dynamic stretching before your workouts as I mentioned
earlier.
After your workout, it’s important to stretch the muscles that you’ve worked.
Stretching is often forgotten but this actually leads to more muscle growth.
Intensity and Focus
If you want to get the most out of your training then you must train with high
intensity. Without intense workouts you’re not going to reach your full potential,
unless you’re one of those genetically gifted freaks. Most of us aren’t.
You must train hard and train with passion. Don’t lose focus and don’t get caught
up in too much gym chatter, allowing your muscles to cool down and lose their
pump between sets. There’s much truth to the mind-muscle connection
philosophy.
Do whatever it takes to maintain intensity and focus. For some, music helps.
Having a training partner with the same goals will help too.
The bottom line is that you need to mentally prepare yourself and be 100%
focused before battling the iron. There are many pre workout formulas that can
help with this as well.
I recommend training until failure on the last set of each exercise. You’ll need a
spotter to do this on most free weight movements. Also, focus on the negative
portion of the lift and overall movement; in other words don’t just go through the
motions.
Rest and Recovery
Your muscles don’t grow when you’re working out; they grow when you’re
resting. You need 6-8 hours of quality sleep each night. Although this is
unrealistic for most people, if you can sneak in a short nap in the middle of the
day, that can help.
During deep sleep are when your natural growth hormone levels kick in and
muscle tissue is repaired. The bottom line is if you don’t get enough quality sleep
your muscles simply aren’t going to grow, or at least they won’t grow to their full
potential. If training and building muscle mass is important to you then you must
make quality sleep a priority.
If you have trouble sleeping there are several supplements you can take that
may help. It’s best to stick with natural or herbal supplements as they generally
will not make you groggy the next day as many sleep aids can do.
A couple of natural sleep aids you can try are valerian and melatonin. Valerian
may help you fall asleep faster and melatonin can help control your internal
clock. There are several supplements that combine the two. Some have had
great results from just taking the amino acid glutamine before bed as glutamine is
often used for recovery.
Post-workout nutrition also plays an important role in recovery as well as

nutrition, in general. Your muscles need certain nutrients (and certain amounts of
those nutrients) to recover and grow.
On that note it’s imperative to get enough quality protein; this will be discussed
more in the nutrition section as well as the pre and post workout shake section.
There are also certain supplements that can help with with recovery. I’ll go over
those in the supplement guide section.
PROGRAM AT A GLANCE
Now it’s time to start your hardcore workouts. Each of the workouts are laid out
week-by-week, day by day listing the exercises and how many sets and reps of
each exercise to do.
The first two weeks of the program consists of basic movements with straight
sets thoroughly hitting each body part. From there you’ll experience subtle
changes in the workouts whether it’s different exercises, sets, rep ranges and/or
using various techniques. Each of the two-week regimens will consist of an
overview and workouts.
Overview: This page gives you notes and tips to prepare for the workouts for
those two weeks. You’ll also see up front how many training days and rest days
there are for those two weeks.
Workouts: Each workout will include an easy-to-read workout chart. This has the
exercises laid out for you as well as the number of sets and reps to go for. You’ll
want to adjust the amount of weight accordingly to meet those goals.
Below is a snapshot of this entire 12-week program. You can change the days
around to fit your schedule as needed.
PHASE 1: Muscle Builder (weeks 1-2)
• Monday: Chest and Biceps
• Tuesday: Legs
• Wednesday: Rest
• Thursday: Back and Triceps
• Friday: Shoulders and Legs
• Saturday: Rest
• Sunday: Rest
PHASE 2: Muscle Blaster (weeks 3-4)
• Monday: Chest
• Tuesday: Back
• Wednesday: Legs
• Thursday: Shoulders
• Friday: Legs and Arms
• Saturday: Rest
• Sunday: Rest
PHASE 3: Hour of Power (weeks 5-6)
• Monday: Chest and Legs
• Tuesday: Back and Arms
• Wednesday: Rest
• Thursday: Legs
• Friday: Shoulders and Back
• Saturday: Rest
• Sunday: Rest
PHASE 4: Muscle Overload (weeks 7-8)
• Monday: Push
• Tuesday: Pull
• Wednesday: Legs
• Thursday: Push
• Friday: Pull
• Saturday: Legs
• Sunday: Rest
PHASE 5: Muscle Shock (weeks 9-10)
• Monday: Back and Triceps
• Tuesday: Legs
• Wednesday: Rest
• Thursday: Chest and Biceps
• Friday: Shoulders and Legs
• Saturday: Rest
• Sunday: Rest
PHASE 6: Insane Pump (weeks 11-12)
• Monday: Back and Chest
• Tuesday: Legs
• Wednesday: Arms
• Thursday: Back and Shoulders
• Friday: Legs
• Saturday: Rest
• Sunday: Rest
EXERCISES EXPLAINED
The basic exercises in this program are basic bodybuilding and strength building
exercises. I do this for 2 reasons:
• Basic compound and isolation exercises work best for building mass and
strength
• Most gyms will have all of the equipment for this program
Compound exercises such as squats, deadlifts, bench press, and barbell rows
recruit more muscles. This is where you’ll build your foundation of muscle and
strength. You never want to stray from these exercises, no matter what level
you’re at.
The additional exercises are a combination of modified compound movements

(ex: incline dumbbell press) and isolation exercises (ex: dumbbell flyes or arm
exercises).
All of the main exercises in this program are described below, with visual
references.
Chest Exercises
Bench Press - Lie on the bench and plant your heels firmly on the floor. Lower
the weight towards your chest with control and press the weight back up to the
starting position.
Incline Bench Press - Similar to bench press but you’re using an incline bench
instead. Make sure you’re focused on using your chest muscles to control the
weight.
Dumbbell Press - Same concept with the bench press, only you’re using
dumbbells and you’re on a standalone bench. Some prefer to bring the
dumbbells together at the top of the movement to get a better contraction.
*Incline dumbbell press is the same movement performed on an incline bench.

Both are shown below.
Dumbbell Flyes - Think of this exercise as hugging a tree. Same position as

dumbbell press but rather than pressing the weight, you’ll be lowering the weight
away from your body with your palms facing each other.
*Both flat and incline dumbbell flyes are shown below.
Cable Crossovers - This exercise mimics the movement of dumbbell flyes.

Standing in the middle of the cable machine, grab the cables from both sides and
step forward. Using your chest muscles, bring the cables together out in front of
your as you would doing dumbbell flyes.
Back Exercises
Deadlifts - Deadlifts are really a full-body exercise, mainly involving your legs
and back. This exercise is often performed on back or leg day.
Start with the loaded barbell on the floor and grip the bar about shoulder-width.
Make sure the bar is over mid-foot. Pull the weight up, keeping the bar close to
your body throughout the lift, using your hamstrings and allow your back muscles
to support the lift.
Keep your core expanded with air, body tight, shoulders back and DO NOT round
your lower back.
*In the program, deadlifts will often be performed on a lower body day.
Barbell Rows - With the bar in front of you on a rack (about waist-high), grip the
bar about shoulder-width and pick it up. Slowly get into a bent over position (do
not round your lower back). Looking straight ahead, pull the bar into your
stomach, and control the weight as you lower it.
*You can perform barbell rows with an overhand or underhand grip (in the
program, do overhand unless otherwise specified). Both are shown below.
Dumbbell Rows - Place one knee on a bench and grip the dumbbell with the
opposing hand. Pull the dumbbell up towards your side (the front of the dumbbell
should touch your chest). Lower the dumbbell back down towards the floor.
Seated Rows - On the seated row machine, pull the cable towards your lower
torso. Do not round your back. Control the weight on the way back to the starting
position.
Lat Pulldowns - Grip the bar about shoulder-width on the lat pulldown machine
and pull the bar down towards your chest. You can lean back a little but do not
swing or jerk the bar down (aka no cheating).
Pull-ups - Gripping the pull-up bar, pull your body up until your arms are parallel
and lower your body back to the starting position. You can also add weight by
holding a dumbbell between your feet or using a belt with a chain to attach
weights.
SPECIAL NOTE:
*You should NEVER round your back on any exercise. I placed emphasis on
those specific exercises as you may be more prone to round your back on those.
Rather, you should have a slight arch and force your muscles to do the work, not
your lower back.
Leg Exercises
Squats - With the barbell sitting across your lower traps, slowly and with total
control, squat towards the floor going just below parallel. You can use explosive
power back to the starting-standing point.
Like with deadlifts, keep your body tight and your core expanded with air. And do
not round your back.
Leg Press - Seated in the leg press machine, lower the weight towards your
body in a controlled manner. Press the weight back up to the starting point. *Use
your heels to press; this will help keep the pressure on your quads and takes the
pressure off of your knees.
Leg Extensions - Seated on the leg extension machine, push the weight up
using your quads, and flex your quads at the peak of the movement. Control the
weight as you lower it back down.
Leg Curls - Think leg curls as bicep curls for your legs. You’re curling your legs
towards your rear, in which your hamstrings act like your biceps do in this
movement.
*In the workouts, choose any leg curl machine. If you have access to more than
one, you can alternate them each leg workout. The two most common machines
are shown below: Lying and seated leg curls.
Stiff-Leg Deadlifts - Similar to deadlifts, but you will be lowering the weight in
front of you towards your shins without bending your knees (a slight bend is ok).
Make sure to force your hamstrings to pull the weight back to the starting point.
*Do not round your back.
Calve Exercises
Calve Raises - Think of calve raises as standing on your tiptoes but with extra
resistance. There are several types of calve raises. Seated and standing are the
most common. You can also do these on the leg press machine.
Images of standing, seated, and leg press calve raises are shown below.
Shoulder Exercises
Seated Overhead Press - This is a compound exercise for shoulders performed

with the barbell. Starting from your chest, press the barbell up straight over your
head.
A special note: make sure you’re doing an overhead press, not a modified incline
bench press. This is a typical mistake many make. You can also do this exercise
standing, but don’t expect to be able to push as much weight standing.
Dumbbell Press - Seated, start with the dumbbells just over your shoulder and
press the dumbbells straight up over your head. Control the weight on the
descent.
Lateral Raises - Holding dumbbells by your side, bring your arms up with a
slight, yet secure bend in your elbows. Do not sway or jerk the weight up. You’ll
also see bent over raises.
*The same concept applies to bent-over raises, which target your rear delts. Both
exercises are shown below.
Triceps Exercises
Dips - A dip machine has two bars coming out side by side with enough room for
you to fit in between them. Grabbing the bars, push your body up by extending
your arms. Then slowly lower yourself so that your arms are at a 90-degree angle
(starting position), and repeat.
You can also do weight dips by using a belt with a chain to loop through the
plates.
Overhead Dumbbell Extensions - The most common way to perform this

exercise is seated. This is where you press a dumbbell over your head with both
hands on one end of the dumbbell. Slowly lower the dumbbell behind your head
and press it back to the starting position.
Pressdowns - Standing straight facing the weight stack with your arms close to
your side, press the bar (or ropes) down towards the ground in front of you. Do
not let your elbows flare out and keep your form strict.
Pressdowns using both the cambered bar and ropes are shown below.
Biceps Exercises
Standing Barbell Curls - Standing straight up using the barbell or EZ bar

(cambered bar), curl the bar up towards your torso without swaying or jerking the
weight. If you sway or cheat, it means you need to reduce the amount of weight.
Focus on making your biceps do the work.
Preacher Curls - This movement is the same as barbell curls but you’re doing
them with your elbows on a platform. This keeps your arms in a strict position
allowing you to better target your biceps. There’s a free weight and machine
version of this. Many gyms have both options.
Dumbbell Curls - Holding the dumbbells by your side, curl them up in front of
you one arm at a time. There are a couple of variations of dumbbell curls.
The hammer movement means to keep your palms facing your body.
Alternate curls are where you start at the hammer position and twist your wrist
out as you curl the weight up.
Both are shown below.
WEIGHT TRAINING TECHNIQUES

Most of you workouts will include techniques to increase training intensity. Most
of these will be used towards the end of your workout, in order to exhaust the
muscle and walk away with a better pump.
There’s 3 techniques you’ll focus on:
• Drop sets
• Rest-pause sets
• Supersets
Drop Sets
A drop set is when you finish a set, you immediately reduce the weight by about
30% or so, and do another set.
Let’s use dumbbell curls as an example. You start with a set of dumbbell curls
using 40-pound dumbbells and perform eight reps. You would then immediately
pick up a pair of 30-pound dumbbells for another set of as many reps as you can
do. That would be considered one drop set.
Drop sets are a great way to exhaust the muscle. And this technique makes it
safer for training to complete muscle failure while reducing the risk of injury since
the weight is lighter.
You can also take this to the next level by adding another drop set - these are
often called triple-drop sets as it’s basically 3 sets in 1.
Rest-Pause Sets
Rest-pause sets are similar to drop sets but you don’t reduce the weight, and you
do rest a little in between sets (but not long!).
A rest-pause set is:
• Doing a set
• Resting 7-10 seconds (some choose to rest longer)
• Doing another set with the same weight
Rest-pause sets are another excellent way to exhaust your muscles. Keep in
mind that your reps on that rest-pause set will be about half of what you did for
your initial set.
Supersets
Supersets are simply going from one exercise to another with minimal rest in
between. This is another technique that will ensure you exhaust the muscle.
Doing supersets forces you to push beyond your limits and make your muscles
grow. Here’s an example of one superset:
• Seated Rows: 1 x 10 then immediately go to…
• Lat Pulldowns: 1 x 10
As you can see, that’s a total of 20 reps. This increases your overall training
volume, and ultimately pumping more blood into your muscles.
You won’t start doing any supersets until Phase 5 (this phase is called ‘Muscle
Shock!).
PHASE 1: MUSCLE BUILDER

Weeks 1-2
Training Days: 4
The first two weeks consist of basic movements and will resemble a typical
bodybuilding standard workout. But you’ll be doing some techniques to make
your workout more intense.
The important thing to remember during these two weeks is to concentrate on

proper form and muscle contraction. You’re not merely lifting the weight from
point A to B. You want to force the muscle to do the work.
These workouts have you working up in weight on your first exercise for each
muscle. After that you’ll notice that the reps will go up a little. The goal is to go
heavy in the beginning with compound exercises and hit more reps on the
exercise that isolate the muscle.
Muscle Builder- Training Split
Day Workout
Monday - Workout 1 Chest and Biceps
Tuesday - Workout 2 Legs
Wednesday Rest Day
Thursday - Workout 3 Back and Triceps
Friday - Workout 4 Shoulders and Legs
Saturday Rest Day
Sunday Rest Day
Muscle Builder 1
Chest
Exercise Sets Reps Rest Notes
Bench Press 4 10, 8, 6, 6 1:30 go up in weight each set
Incline Dumbbell 3 8-10 1:00 go up in weight each set

Press
Dumbbell Pullovers 3 10-12 :45
Cable Crossovers 3 15 :30 drop set on final
Biceps
Dumbbell 3 10 :45
Hammer Curls
Preacher Curls 3 12 :30 drop set on final
Muscle Builder 2
Legs
Squats 4 8, 8, 6, 6 2:00 go up in weight each set
Leg Press 4 15 :30 use lighter weight
Single-Leg 3 12 :45 drop set on final

Extensions
Stiff-leg Deadlifts 3 10 1:00
Single-Leg Lying 3 10 :45 drop set on final

Leg Curls
Standing Calve 5 15 :30 rest-pause set on final
Raises
Muscle Builder 3
Back
Barbell Rows 4 10, 8, 6, 6 1:30 go up in weight each set
Dumbbell Rows 4 8 1:00 go up in weight each set
Lat Pulldowns 3 10 :45
Seated Rows 3 12 :30 drop set on final
Triceps
Single-Cable 3 10 :45
Pressdowns
Rope Pressdowns 3 12 :30 drop set on final
Muscle Builder 4
Shoulders
Seated Dumbbell 3 10-12 1:00 go up in weight each set

Press
Lateral Raises 3 10-12 :45 drop set on final
Bent-over Raises 3 10-12 :45 drop set on final
Legs
Deadlifts 3 3-5 2:00 go up in weight each set
Leg Extensions 3 15 :30 drop set on final
PHASE 2: MUSCLE BLASTER

Weeks 3-4
Training Days: 5
Weeks 3 and 4 will be similar to Weeks 1 and 2, but with more volume. Rather
than coupling chest/biceps and back/biceps, each body part has a dedicated
workout, making this regimen 5 days. You will also incorporate techniques to
increase your intensity.
The change is subtle in next these 2 weeks. Remember, you’re not going from
one extreme to another. Rather, you’re making just enough changes to your
workouts to keep your muscles from adapting to the same workout.
The goal with Phase 2 is to pump more blood into the muscle while continuing to
train hard and heavy.
*Your main leg workout will not change other than you’ll squat heavier on all
working sets.
Muscle Blaster- Training Split
Day Workout
Monday - Workout 1 Chest
Wednesday Back
Thursday - Workout 3 Shoulders
Friday - Workout 4 Legs and Arms
Saturday Rest Day
Sunday Rest Day
Muscle Blaster 1
Chest
Bench Press 4 6 1:30 go up in weight each set
Incline Bench Press 4 8 1:00 go up in weight each set
Dumbbell Flyes 3 10 :45
Cable Crossovers 3 12 :30 rest-pause set on final
Incline Dumbbell 3 15 :30 drop set on final

Press
Muscle Blaster 2
Legs
Squats 4 6 2:00 go up in weight each set
Leg Press 4 15 :30 use lighter weight
Stiff-leg Deadlifts 3 10 1:00
Lying Leg Curls 3 10 :45 drop set on final
Seated Calve 5 15 :30 rest-pause set on final

Raises
Muscle Blaster 3
Back
Barbell Rows 4 6 1:30 go up in weight each set
Dumbbell Rows 4 8 1:00 go up in weight each set
Lat Pulldowns 3 10 :45 rest-pause set on final
One-Arm Seated 3 12 :30

Rows
Reverse Grip 3 15 :30 drop set on final
Pulldowns
Muscle Blaster 4
Shoulders
Seated Overhead 4 6 1:30 go up in weight each set

Press
Seated Dumbbell 4 8 1:00 go up in weight each set
Press
Lateral Raises 3 10 :45 drop set on final
Reverse Pec Dec 3 12 :45 drop set on final
Muscle Blaster 5
Legs
Single-Leg 3 15 :30 drop set on final

Extensions
Arms
Close-Grip Bench 3 8 1:00

Press
Barbell Curls 3 8 1:00
Seated Incline 3 12 :30 drop set on final

Dumbbell Curls
PHASE 3: HOUR OF POWER

Weeks 5-6
Training Days: 4
You’ll continue to start each workout with a heavy compound exercise, but with a
twist. You’ll be doing what’s known as 5 x 5. This is simply 5 sets of 5 reps using
heavy weight. This method is known for increasing strength by getting your
muscles used to pushing heavy weights.
Start your 5 x 5 with a weight you can do about 6-8 reps with and stick with that
weight. This is different from the traditional 5 x 5 but remember, but this will help
you build more muscle size while getting stronger.
After 5 x 5 you’ll move on to pumping out more reps to increase the blood flow
and get that pump.
*You’ll also work in a 2nd back workout; this will be a lighter workout and to help
you bring out more striations in your back muscles.
Hour of Power - Training Split
Day Workout
Monday - Workout 1 Chest and Legs
Tuesday - Workout 2 Back and Arms
Wednesday Rest Day
Thursday - Workout 3 Legs
Friday - Workout 4 Shoulders and Back
Saturday Rest Day
Sunday Rest Day
Hour of Power 1
Chest
Bench Press 5 5 2:00
Incline Dumbbell 2 12 :45

Press
Legs
Deadlifts 3 3 2:00
Single-Leg Curls 3 15 :30 drop set on final

(seated)
Hour of Power 2
Back
Barbell Rows 5 5 2:00
Seated Rows 2 12 :45
Lat Pulldowns 2 12 :45 drop set on final
Arms
Cable 3 10 :30 drop set on final

Pressdowns
Dumbbell 3 10 :30 drop set on final
Hammer Curls
Hour of Power 3
Legs
Squats 5 5 2:00
Lying Leg Curls 3 12 :45 drop set on final
Standing Calve 5 15 :30 rest-pause set on final

Raises
Hour of Power 4
Shoulders
Standing Barbell 5 5 2:00

Press
Lateral Raises 3 10-12 :45 drop set on final
Back
Reverse Barbell 3 12 :45

Row
Seated Rows 3 12 :45 rest-pause set on final
PHASE 4: MUSCLE OVERLOAD

Weeks 7-8
Training Days: 6
These next couple of weeks could prove to be the toughest. You’re going you be
training 6 days a week doing a routine called Push, Pull, Legs.
• Push: Chest, shoulders, triceps
• Pull: Back, biceps
• Legs: I hope this one’s self-explanatory…lol!
The first 3 training days will be heavy while you’ll pump out higher reps on the
final 3. Your goal is two-fold with this routine:
• Strength gains
• Condition your muscles for more work
Muscle Overload - Training Split
Day Workout
Monday - Workout 1 Push
Tuesday - Workout 2 Pull
Wednesday Legs
Thursday - Workout 3 Push
Friday - Workout 4 Pull
Saturday Legs
Sunday Rest Day
Muscle Overload 1
Chest
Incline Bench Press 4 6 1:30 go up in weight each set
Dumbbell Press 3 8 :45
Incline Dumbbell 3 8 :45 drop set on final

Flyes
Shoulders
Seated Barbell 3 8 1:00 go up in weight each set

Press
Triceps
Seated Overhead 3 8 :45 drop set on final

Dumbbell Extensions
Muscle Overload 2
Back
Close-Grip Pulldowns 3 8 :45 drop set on final
Wide-Grip Seated 3 8 :45 rest-pause set on final

Rows
Biceps
Barbell Curls 3 8 :45 drop set on final
Muscle Overload 3
Legs
One-Leg Leg 4 8 :45

Press
Leg Extensions 4 10 :30 rest-pause set on final
Lying Leg Curls 4 10 :30 rest-pause set on final
Seated Calve 4 10 :30 rest-pause set on final

Raises
Muscle Overload 4
Chest
Bench Press 4 15 1:00
Incline Dumbbell 3 15 :45

Press
Shoulders
Lateral Raises 3 15 :45 go up in weight each set
Triceps
Muscle Overload 5
Back
Reverse Grip Barbell 4 15 1:00

Rows
Lat Pulldowns 4 15 :45
Dumbbell Rows 3 15 :45
Seated Rows 3 15 :45 rest-pause set on final
Biceps
Preacher Curls 3 15 :45 drop set on final
Muscle Overload 6
Legs
Leg Press 4 20 :45
Front Squats 4 15 1:00
Leg Extensions 4 20 :30 rest-pause set on final
Seated Leg Curls 4 15 :30 rest-pause set on final
Standing Calve 5 15 :30

Raises
PHASE 5: MUSCLE SHOCK

Weeks 9-10
Training Days: 4
In this phase, you’ll be integrating a technique you haven’t done yet, and that is
supersets.
You’ll start each workout with a heavy compound exercise. Remember, we want
to keep building our foundation of muscle and strength.
But after that, you’re going to be moving through your workout with supersets
and drop sets. This is going to shock your muscle into the next level of growth.
This style of training will also prep you for the final 2 weeks to come after this
phase.
Muscle Shock - Training Split
Day Workout
Monday - Workout 1 Back and Triceps
Wednesday Rest Day
Thursday - Workout 3 Chest and Biceps
Friday - Workout 4 Shoulders and Legs
Saturday Rest Day
Sunday Rest Day
Muscle Shock 1
Back
Lat Pulldowns 3 8-10 1:00 supersets

superset with -
Seated Rows
Dumbbell Rows 3 10 :45 drop set on final
Cable Pullovers 3 15 :30 drop set on final
Triceps
Exercise Se Reps Rest Notes
ts
Seated Overhead 3 10 :45 supersets
Dumbbell Extensions
superset with -
Rope Pressdowns
Muscle Shock 2
Legs
Lying Leg Curls 4 12 1:00 supersets

superset with -
Leg Press
Stiff-leg Deadlifts 3 12 :45
Seated Calve Raises 4 12 :45 supersets

superset with -
Standing Calve
Raises
Muscle Shock 3
Chest
Bench Press 4 6 1:30 go up in weight each set
Incline Bench Press 3 8-10 1:00 supersets

superset with -
Pec Dec Flyes
Dumbbell Flyes 3 10 :45 drop set on final
Biceps
Exercise Se Reps Rest Notes
ts
Barbell Curls 3 10 :45 supersets
superset with -
Alternate Dumbbell
Curls
Muscle Shock 4
Shoulders
Lateral Raises 3 10 1:00 supersets

superset with -
Seated Dumbbell
Press
Bent Over Raises 3 12 :45 drop set on final
Legs
Deadlifts 3 8 1:30 superset

superset with -
Leg Extensions
Seated Leg Curls 3 15 :30 drop set on final
PHASE 6: INSANE PUMP

Weeks 11-12
Training Days: 5
Welcome to the final phase of the program. This requires some special
instructions, so make sure you read the below before starting this phase:
• You’ll be doing supersets the entire workout, but you’ll rest for 30 seconds
between exercises
• The supersets will be contrasting exercises, going from the agonist to the
antagonist muscle - think of Push followed by Pull (or vice versa)
• Example: Set of barbell rows superset with a set of bench press
You actually followed this training concept some during the prior 2 weeks for legs
(alternating a quad-focused exercise with a hamstring-focused exercise).
*Make sure you scope out the 2 exercises you’ll be supersetting before you start.
If the gym is crowded, feel free to substitute exercises that may not be available
with a movement that’s comparable.
Insane Pump- Training Split
Day Workout
Monday - Workout 1 Back and Chest
Wednesday Arms
Thursday - Workout 3 Back and Shoulders
Friday - Workout 4 Legs
Saturday Rest Day
Sunday Rest Day
Insane Pump 1
Back and Chest
Barbell Rows 4 8 1:30 supersets

superset with -
Bench Press
Seated Rows 4 10 1:00 supersets
superset with -
Incline Bench Press
Lat Pulldowns 3 12 :45 supersets
superset with -
Incline Dumbbell
Flyes
Insane Pump 2
Legs
Lying Leg Curls 4 10 2:00 supersets

superset with -
Squats
Stiff-Leg Deadlifts 4 12 :45 supersets
superset with -
Leg Press
Leg Extensions 4 15 :45 supersets
superset with -
Seated Calve
Raises
Insane Pump 3
Arms
Close-grip Bench 4 10 1:00 supersets

Press
superset with -
Barbell Curls
Rope Pressdowns 4 12 1:00 supersets
superset with -
Incline Dumbbell
Curls
Insane Pump 4
Shoulders and Back
Reverse Grip 4 8 1:30 supersets

Barbell Rows
superset with -
Seated Dumbbell
Press
Dumbbell Rows 4 10 1:00 supersets
superset with -
Bent Over Raises
Pull-ups 3 12 :45 supersets
superset with -
Lateral Raises
Insane Pump 5
Legs
Seated Leg Curls 4 10 2:00 supersets

superset with -
Front Squats
Single-Leg Lying 4 12 :45 supersets
Leg Curls
superset with -
Single-Leg Press
Single-Leg 4 15 :45 supersets
Extensions
superset with -
Seated Calve
Raises
CARDIO TRAINING
Even though your goal is to gain muscle mass and strength, I recommend that
you do some sort of cardiovascular exercise 2-4 times a week.
How much cardio really depends on you being honest with yourself. If you’re on
the heavy side and holding more body fat than you know you should, hit that
cardio 4-5 times a week.
If you’re already lean and want to pack on more mass, then you can get away
with 2-3 times a week.
There are 2 types of cardio in this program:
• High-intensity interval training (H.I.I.T.) which has proven to be extremely

effective at burning fat while sparing muscle.
• Moderate cardio for longer durations (30+ minutes)
Despite what you may hear or what the latest trend is, both types of cardio are
effective for keeping your body fat down.
HIIT Cardio Workout
HIIT cardio workouts are going from a high-intensity level to a low-intensity level
for a brief period of time and are usually done in short durations.
This can be done on any cardio machine (treadmill, elliptical, recumbent bike,
etc.). Sprinting and walking could be another form of HIIT if you prefer to be
outside. If you want a low impact method, try HIIT on the recumbent bike or
elliptical.
0 - 1:59 Low 9 - 9:59 Low

2 - 2:59 High 10 - 10:59 High
3 - 3:59 Low 11 - 11:59 Low
4 - 4:59 High 12 - 12:59 High
5 - 5:59 Low 13 - 13:59 Low
6 - 6:59 High 14 - 14:59 High
7 - 7:59 Low 15 - 17 Low
8 - 8:59 High
* You can also break this down into 30 second intervals instead of minute
intervals.
Moderate Cardio Workout
There’s a reason why you’ll see many professional bodybuilders doing 45

minutes sessions of moderate-paced walking on the treadmill. It works.
Moderate doesn’t burn as many calories. However, it burns more calories from
fat. So this is a good method for holding on to your muscle gains while getting the
heart-health benefits from cardio.
Yes, it’s boring. But just throw on some headphones and listen to music,
Podcasts, or watch YouTube. I call this my ‘learn and burn’ time.
• 0 - 30-45 minutes: Moderate Intensity
…it doesn’t get any more simple than that!
AB WORKOUTS
You really shouldn’t need a lot of abdominal on this program because your abs
will be getting a lot of work during your weight training sessions. However, I know
some like to train abs directly.
Here’s what I recommend for abs workouts:
• Pick 2 ab exercises
• Do 3-4 sets of 12-15 reps
Keep it simple, and make sure you’re squeezing those muscles throughout each
rep. Here’s a list of ab exercises you can choose from:
Hanging Leg Raises Decline Sit-ups

Exercise Ball Crunches Side Bends (weighted)
Full Vertical Crunches Bicycle Crunches
Incline Reverse Crunches Ab Machine Crunches
NUTRITION GUIDE
Nutrition is just as important as training. Although everyone’s body is unique (and
may have different nutritional requirements), there are a few key elements of
nutrition that apply to most everyone when it comes to building muscle.
There are many, and there will always be many different diet programs that
contradict one another. So be warned that the nutrition concepts in this book are
old school and based on what bodybuilders have historically done to build great
physiques.
First, you need to find out how many calories you need to maintain your current
weight.
Multiply your current body weight by 15-17. So if you weight 180 lbs you need
between 2700 and 3060 calories per day.
Once you know this you can easily add calories to make gains. However, make
sure you make gradual changes. Adding 200-300 more calories per day is a
good place to start. You want to gain muscle, not fat.
Secondly, you want an appropriate ratio of macronutrients. A good place to start

with macros is 40/40/20.
40% protein
40% carbs
20% fat
You will need to experiment with your macro ratios to find what works best for
you. Some respond well so higher carbs with lower fats while others may
respond best to the opposite.
In addition, once you reach your bodyweight in grams of protein and you want to
increase your calories, you may need to reduce your percentage of protein and
raise the percentage of carbs or fats. Protein is key to muscle building but an
excess could have negative implications.
Here are the basics:
• Maintenance calories: your bodyweight x 15-17
• Good macro ratios to start with: 40/40/20
• 5-7 meals per day (eating every 3 hours or so)
• Eat all organic foods (as much as possible)
• Reduce or eliminate processed foods and refined sugars
• 1 to 1.5 grams of protein per pound of body weight each day from quality
sources
• Have some protein with every meal
• Eat 3-4 servings of organic fruits and vegetables each day
• Eat healthy sources of fats
One important thing before moving forward is I want you to replace the evil word
‘diet’ with Nutrition Plan. A diet will make you weak and skinny. However, getting
enough of the proper nutrients needed for growth and recovery will make you
bigger and stronger as well as leaner.
Try to stay away from processed foods as much as possible as well as foods that
are high in artificial or processed sugars. It may be beneficial for you to consult
with a nutritionist and tell them your goals to have a precise nutrition plan. Again,
not every nutrition plan works the same for everyone as our biochemistry is
unique.
A great way to be successful with your nutrition plan is to list several foods from
each group of protein, carbs, and fats, and choose 1 per group for each meal.
This allows you more control over what you want to eat, and also allows you to
switch it up at any time.
Cheat Meals
Cheat meals need to be addressed. Again, this should be determined by being

honest with yourself. Are you holding too much fat? Or are you looking to
compete in a bodybuilding or physique event soon? If so, keep cheat meals to a
minimum.
However, if you’re a hardgainer and having a tough time gaining muscle size,
then cheat meals may be the ticket. Just make sure you’re also getting enough
quality protein and other nutrients throughout the day. And don’t make that an
excuse to each like crap all the time.
Many recreational weightlifters will keep a somewhat strict diet during the week
and relax with their diet on the weekend. This doesn’t mean that it’s ok to load up
on junk food the entire weekend. Again, moderation is the key here.
Nutrition Plan for Mass Gains
This nutrition plan is catered towards building muscle mass and strength.
Meal 1
• 4-5 whole eggs (free-range)
• Bagel with cream cheese
• 2 servings of oatmeal with fruit
Meal 2
• 8-10 ounces of salmon or sirloin steak
• 1 serving of brown rice
• 1 cup of fruit
Meal 3
• 8-10 ounces of chicken breast
• 1 serving of brown rice
• Sweet potato
Meal 4 (post-workout shake - you can switch the meals around to cater to your
workout schedule)
• 1.5 - 2 scoops of protein powder
• Almond or coconut milk
• 1 banana
• 1 serving of natural peanut butter
Meal 5
• 8 ounces of ground beef or turkey
• 1 serving of whole wheat grain pasta
• 2 slices of whole wheat bread
Meal 6
• 1.5 - 2 scoops of protein powder
• Almond or coconut milk
• 1 serving of natural peanut butter
*This is just an example. You’ll need to adjust your portions accordingly.
Nutrition Plan for Lean Gains
This program caters to the goal of mass gains. However, if you’re on the heavy
side and need to cut weight, you’ll need to watch your calorie intake. So here’s a
nutrition plan you can start with. You can adjust your calories and portions
accordingly.
Meal 1
• 2-3 whole eggs (free-range) or any protein source with some healthy fats
• 1 serving of oatmeal with blueberries
Meal 2
• Greek yogurt
• 1 serving of almonds
• 1 apple
Meal 3
• 6 ounces of ground turkey
• 1/2 serving of whole wheat pasta
• Spinach
Meal 4 (post-workout shake - you can switch the meals around to cater to your
workout schedule)
• 1.5 scoops of whey protein powder
• Almond milk
• 1/3 cup of frozen blueberries
• 1/2 serving of natural peanut butter
Meal 5
• 6 ounces of chicken breast
• 1/2 serving of brown rice
• Broccoli, carrots, and cauliflower
Meal 6
• 1.5 scoops of protein powder
• Almond milk
• 1/2 serving of natural peanut butter
*This is just an example. You’ll need to adjust your portions accordingly.
SUPPLEMENT GUIDE
There are a lot of great supplements on the market, and supplements indeed
help. But without proper, nutrition, rest, and training intensity, don’t bother
because you’ll only be wasting your money.
Get those three concepts down first and treat them as gospel. You’ll have to
experiment with various supplements as not everyone’s body responds to them
the same.
Like you, I’ve personally tried some supplements that others have sworn by that
did nothing for me, and vice versa. There are, however, some tried and true
basics. Below is just a few of these basic supplements and the best times to take
them.
Basic Supplements
• Whey protein: Whey protein is a fast-digesting protein making it a good choice

for post-workout. You can make whey protein shakes, which serves as a great
‘whey’ (no pun intended!) to create a high protein meal.
• Multi-vitamin: You’ll see multi-vitamins in all of my programs simply because

we may not get all of the essential vitamins we need in our diet alone. And if
you’re training hard, you need to ensure you’re getting the appropriate amounts
of vitamins and minerals.
• Creatine Monohydrate: Creatine is the most effective mass building

supplement and has been for decades. Even newer muscle building
supplements typically contain some form of creatine. But I recommend sticking
with the old school creatine monohydrate, especially if you’re on a budget.
• BCAAs (Branched Chain Amino Acids): BCAAs help you recover faster from
workouts, and can give you more sustainable muscle energy during your
workouts. And they also promote protein synthesis, which in short means your
body stays in a muscle-building state (anabolic, not catabolic). If the BCAA
supplements include the amino acid Glutamine, even better.
There are many other supplements you can take, but these are the basics to
start with. Another supplement you may want to try is a pre-workout for energy
and mental focus.
Supplement Planning Chart
Below is a supplement planning chart you can use as an example to build your
supplement plan.
Again, these are just some basic supplements that each serve a specific
purpose. And these shouldn’t break the bank.
Supplement Amount Times

Whey protein 35–45 grams per shake/ post-workout (and for a
meal quick meal)
Multi-vitamin 1 serving daily anytime with a meal
Creatine 2 servings on workout pre and post-workout,
days (1 on non-training mornings on off-days
days)
BCAAs 1-2 servings daily pre and intra workout
More On Supplements
On a personal note, I have gone through phases where I was taking an

abundance of supplements. The problem with this is you don’t know what’s
working and what’s not.
Each time I scaled back, I didn’t notice any substantial results (or decrease in
results). So again, keep it simple and start with the basics. If you feel the need to
add something else, just add one supplement at a time and measure your
results.
Here are a few things to remember regarding supplements:
• Always follow the labels
• Go with reputable companies
• Do your research on the product ingredients
• Check out online forums and blogs for supplement reviews
POST PROGRAM
Congratulations on making it through the Hardcore Muscle Building Program!
You may be wondering what to do now. I don’t want you to lose momentum, so
here are some options:
• Take a week off to let your body recoup
• Do a week of deloading (I’ll explain more below)
• Start the program over again
Take a Week Off
It’s not a bad idea to give your body and muscles a complete break. But you
have to be extremely disciplined if you do this. In other words, don’t let that week
off turn into 2 weeks, or 3 weeks or 4…you get the idea!
In fact, I personally prefer to deload, and we’ll get into that below.
Deloading
Deloading is a great way to keep your momentum and schedule, but still, give
your body a break.
A deload workout is basically just showing up to the gym and going through the
motions. You’re not training heavy, and your backing way off of the intensity.
You’re just getting a little pump. Here’s an example:
Monday
• 1 exercise for chest, 1 for shoulders, 1 for triceps
• 2 x 10 for each
Wednesday
• 2 exercises for back, 1 for biceps
• 2 x 10 for each
Friday
• 3 exercises for legs
• 2 x 10 for each
Start the Program Again
You can always start the program over again if you wish. Or even better, maybe
start by doing your favorite phase of this program and change things up a little.
For example, you may have really responded to (and enjoyed) Phase 3: Hour of
Power. So you may decide to start with that and then go back to Phase 1.
Or you can also take your favorite phases and extend the weeks you’re on them,
creating another 12-week program.
Here’s an example:
• Weeks 1-4: Phase 2: Muscle Blaster
• Weeks 5-8: Phase 6: Insane Pump
• Weeks 9-12: Phase 4: Muscle Overload
There’s no wrong way, and the beauty of this program is you now have an array
of workouts to choose from.
**If you want to start a completely different program try this:
https://www.themuscleprogram.com/lean-muscle-building-program/
YOUR RESOURCES
Now, I would like to give you some additional resources that can help you in your
journey to building muscle: https://www.themuscleprogram.com/resources/
I keep this page updated, so be sure to save it in your favorites. These are
products that I personally use or have used, and recommend.
Here’s what’s included on this page:
• Gym gear (best weightlifting belt, straps, gym bag, etc.)
• The recommended supplements talked about in the supplement guide
• Top meal planning books and programs
Be sure to check that out here:
https://www.themuscleprogram.com/resources/
ABOUT THE AUTHOR

Weight training has been a consistent part of my life since my early teens. Growing up
as a small, skinny kid, I got picked on a lot. So I figured, if I put on some size, it’d solve
that problem. And it did!
But what started out as a means to an end became a true passion.
In sticking with the weights over the years, I’ve seen first-hand the tremendous impact
it’s had on my life and the lives of others. And not just physically, but also mentally, and
I’ll even go as far as to say spiritually.
There’s nothing more fulfilling to me than helping others build the best version of
themselves.
I truly hope you enjoyed this program!
Train with Passion,
Jason
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HARDCORE MUSCLE BUILDING PROGRAM

HARDCORE MUSCLE BUILDING PROGRAM

Terms & Conditions

This publication is presented for information purposes. The program outlined

Terms & Conditions .............................................2

Muscle Builder 1 ..................................................................48

Muscle Overload 1 ...............................................................67

HIIT Cardio Workout .........................................................87

• Weeks 1-2: Muscle Builder

• Weeks 3-4: Muscle Blaster

• Weeks 5-6: Hour of Power

• Weeks 7-8: Muscle Overload

• Weeks 9-10: Muscle Shock

• Weeks 11-12: Insane Pump

The Hardcore Muscle Building Program is not a beginner’s program. This

Here are some things to know before you get started:

Get ready to grow!

MINDSET FOR MASS

Here are some tips to start with:

• Constantly visualize yourself being massive and strong

Specific and Measurable Goals

Don’t just say ‘I wanna get bigger and stronger!’

Some realistic examples are:

• Gain 5 pounds of mass while attaining visible striations with full

• Add 75 pounds to my bench press, deadlift, and squat while

Find Your ‘Why’

Here are a few examples of ‘why’

• ‘I want to enter my first bodybuilding competition.’

• ‘I want to win or place better in a bodybuilding competition.’

• ‘I want to set an example and teach others how to attain an awesome,

• ‘This is my passion, and I want to be better today than I was yesterday.’

Find Your Inspiration

A few examples of this are:

Morning Mass Primer

You can do 5-10 minutes of:

• Light, dynamic stretching

• Any type of body movement

TIPS FOR GETTING STARTED

Intensity and Focus

Rest and Recovery

Post-workout nutrition also plays an important role in recovery as well as

PHASE 1: Muscle Builder (weeks 1-2)

• Monday: Chest and Biceps

• Thursday: Back and Triceps

• Friday: Shoulders and Legs

PHASE 2: Muscle Blaster (weeks 3-4)

• Friday: Legs and Arms

PHASE 3: Hour of Power (weeks 5-6)

• Monday: Chest and Legs

• Tuesday: Back and Arms

• Friday: Shoulders and Back

PHASE 4: Muscle Overload (weeks 7-8)

PHASE 5: Muscle Shock (weeks 9-10)

• Monday: Back and Triceps

• Thursday: Chest and Biceps

• Friday: Shoulders and Legs

PHASE 6: Insane Pump (weeks 11-12)

• Monday: Back and Chest

• Thursday: Back and Shoulders

The additional exercises are a combination of modified compound movements

*Incline dumbbell press is the same movement performed on an incline bench.

Dumbbell Flyes - Think of this exercise as hugging a tree. Same position as

*Both flat and incline dumbbell flyes are shown below.