CALUM VON MOGER
CALUM VON MOGER 1
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WELCOME TO THE WONDERFUL WORLD OF
Gainz
We’ve all been there before. We’re in the groove, working out, eating healthy, but we stop making gains. We plateau in progress, strength, and physique. It happens to everyone. Overcoming plateaus isn’t always easy, but I’m confident that together, we can get over any hurdle. Before we get started, I’d like to tell you a bit about myself. Australian born, I started weight training at age 14, an athletic teenager with a mesomorph body type. After graduating high school, I qualified as a fitness instructor and personal trainer. I worked at fitness camps abroad and did further studies in sports development, learning more about strength training, exercise kinesiology and nutrition. I hold several bodybuilding titles, most notably 3 Mr. Universe wins. I want to share the knowledge gained during ten years of weight training to further your fitness endeavors. Let’s face it: the wide world of weight training can be a scary place, leaving you to wonder what to do and where to start. I’m presenting a straightforward 15 day program that, if followed exactly, will help you break through any plateau and continue on the ever upward journey of fitness success.
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TABLE OF CONTENTS INTRODUCTION OVERVIEW PHASE 1 PHASE 2 PHASE 3
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PG. 1 PG. 3 PG.6 PG. 10 PG. 14
INTRODUCTION THIS PROGRAM IS FOR ANY LIF TER OUT THERE THAT HAS HIT A PLATEAU WITH THEIR STRENGTH TRAINING AND CAN’T SEEM TO BRE AK THROUGH IT. Usually a strength plateau can trace its origins to the routine a lifter has been following. Now this doesn’t always mean the lifter is doing the same exercises and rep ranges over and over (though that may be the case), but rather the lifter has been staying within th same “zone” for too long. This means their muscles have come to expect the same treatment day in and day out with no real challenge to force them to adapt and become stronger.
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In my experience, it doesn’t take much or even very long to shock the body out of this static state, so I’ve jotted down the outline of the routine I like to do for a couple of weeks that has always helped me break plateaus. It involves 3 short phases of 5 days where I train my whole body with no rest days in between. That’s right 15 straight workouts! During these phases I skip my smaller muscle groups such as calves, forearms, abs, and traps to really focus on the bigger muscles that tend to be the ones halting IT DOESN’T TAKE any strength gains.
MUCH OR EVEN VERY LONG TO SHOCK THE BODY OUT OF THIS STATIC STATE
For these 15 days I basically mix things up to really surprise the muscles. The first 5 days is centered around unilateral movements, so lots of single arm and leg movements with mostly dumbells and some machines. Then I follow that up with 5 days of machine and cable work with no lockouts, just a focus on pumping as much blood into the muscles as possible.
To finish things off I do 5 days of bilateral work, so back to both sides of the body working together with lots of barbell movements. The one constant through all three phases is volume. Every exercise will consist of 4 sets of 16, 14, 12, and 10 reps respectively. If you’ve been following some of my other programs then you’ll notice this is quite a bit higher in volume than what I normally do, and that’s the point. So plan your 15 day period wisely, you can’t afford to miss a day, and let’s see if we can’t force some gains out of the body!
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Overview WHAT TO EXPECT OVER THE NEXT 15 DAYS
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OVERVIEW LAYOUT / 3 X 5 • 3 Phases of 5 Days (No Rest Days) • Full Body Gets Done in Those Days (Back-Chest-Arms-Legs- Shoulders) • Emphasis on VOLUME, Volume Stays Constant the Duration of the Program (4 Sets of 16-14-12-10 Reps) • Should Feel Like You Can Get One More Rep but Not Two on Each Set • Let the Exercise Selection be the Changing Variable
POST PROGRAM • Take 2 Days Off at End of Program and Use the Next 5 Days to Gauge Progress and Establish New High Points • 1RM Does NOT Need to be the Benchmark for Progress • Go Back to You Previous Workouts • Don’t Just Use Strength as a Guage; Endurance (Total Reps within a Set) is also an Excellent Way to Measure Progress
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Phase 1
TIPS & ADVICE
DAYS 1-5 / UNILATERAL MOVEMENTS
Keep Your Volume High This Goes for Those Koality Tunes as Well!
• Emphasis on Time Under Tension, About 1-0-1 • 1 Minute Rest Between Sets
Skip Small Muscle Groups, (Abs, Lower Back, Calves, and Forearms) Don’t Waste the Energy.
Phase 2
DAYS 6-10 / CABLE & MACHINE WORK
Always Warm-Up Before Your Workouts
• No Lockouts
Foam Roll After Your Workouts
• Emphasis on Drop Sets/Blood Volume
Drink 1 Litre of Water During Workouts (Due to the Volume)
• 45 Second Rest Between Sets
Phase 3
DAYS 11-15 / PRE-EXHAUST COMBINATION • All Bi-lateral • Emphasis on Pre-Exhausting Large Muscles During Compound Movements and Supersets • 2 Minute Rest Between Sets
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Phase 1 UNILATERAL MOVEMENTS
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Phase 1 DAY 1 / BACK Single Arm Pulldowns Overhand Hammer-Strength Pulldowns Underhand Single Arm Weight Assisted Pullups Neutral Grip Single Arm Dumbell Rows Side Of Decline Bench, Facing Incline Single Arm Cable Rows Seated
DAY 2 / CHEST Incline Dumbell Press Flat Dumbell Press Incline Dumbell Fly Decline Dumbell Press Peck Deck One Arm at a Time
* Every exercise will consist of 4 sets of 16, 14, 12, and 10 reps respectively 7
Phase 1 DAY 3 / ARMS Start with Triceps to Utilize Energy on the Bigger, Stronger Muscle Groups Single Arm Kickbacks with Dumbell Pronate at Top so Palm Faces Ceiling French Press with Dumbell On Decline Bench, Bring Top of Dumbell to Crown of Skull Single Arm Overhead Extension with Dumbell Seated Upright Single Arm Extension with Rope Pull Rope Through the Hold So That it’s Fully Extended Seated Bicep Curls Alternating With Supination Dumbell Preacher Curls About 70° Angle Dumbell Hammer Curls Standing, Alternating. Bring Across Body to Opposite Pec
* Every exercise will consist of 4 sets of 16, 14, 12, and 10 reps respectively 8
Phase 1 DAY 4 / LEGS Start with Quads to Utilize Energy on the Bigger, Stronger Muscle Groups Single Leg Extensions Toes Slightly Pointed Inward to Stress Outer Muscle of the Quad Stationary Leg Press Stationary Lunges One Leg at a Time with Dumbell Single Leg Stiff Leg Deadlifts with Dumbell Single Leg Hamstring Curls
DAY 5 / SHOULDERS Rear Deltoid Dumbell Flys Face Down on Incline Bench Single Arm Dumbell Side Raise Lay on Your Side on 65° Bench, Raise 90° at Armpit Standing Upright Rows With Dumbell Bring Dumbell Wider Than Shoulders to Hit Side Head of Deltoid Standing Dumbell Front Raise Alternating Seated Dumbell Press * Every exercise will consist of 4 sets of 16, 14, 12, and 10 reps respectively 9
Phase 2 CABLE & MACHINE WORK
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Phase 2 DAY 6 / BACK Lat Pulldowns Wide Grip Lat Pulldowns Narrow Grip Cable Pullovers with Straight Bar Bar at Top of Cable, Stand Back 5ft. Lean Forward and Bring Bar to Hips. Hammer Strength Machine Rows Side Of Decline Bench, Facing Incline Seated Cable Rows with Straight Bar Underhand Grip Bent Over Rows on Smith Machine
DAY 7 / CHEST Machine Incline Press Machine Flat Press Standing Cable Flys / Cable Cross-Overs Decline Cable Flys Machine Flat Press with Different Machine * Every exercise will consist of 4 sets of 16, 14, 12, and 10 reps respectively 11
Phase 2 DAY 8 / ARMS Start with Triceps to Utilize Energy on the Bigger, Stronger Muscle Groups Cable Extensions with Rope Cable Press Down with Straight Bar Cable Kickbacks Hold Cable Bearing in Hand Machine Dips Preacher Curl Machine Narrow Grip Standing Cable Curls Overhead Cable Curls Like Hitting a Front Double Bicep Pose Cable Hammer Curls with Rope
* Every exercise will consist of 4 sets of 16, 14, 12, and 10 reps respectively 12
Phase 2 DAY 9 / LEGS Smith Machine Squats Leg Press Machine Upright Leg Extensions Seated Hamstring Curls Lying Hamstring Curls
DAY 10 / SHOULDERS Rear Deltoid Fly Machine Cable Side Raise Cable Behind Your Back Seated Side Raise Machine Standing Cable Front Raise Machine Overhead Press
* Every exercise will consist of 4 sets of 16, 14, 12, and 10 reps respectively 13
Phase 3 PRE-EXHAUST COMBINATION
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Phase 3 DAY 11 / BACK Superset Cable Pull Overs with Straight Bar + Underhand Grip Pulldowns Superset Narrow Grip Pulldowns + Pull Ups Underhand Barbell Rows Superset Overhand Seated Cable Rows and 3/4 Deadlifts
DAY 12 / CHEST Superset Incline DB Flys with Incline Barbell Press Pre-Exhaust Superset Pec Deck Flys with Flat Bench Press Pre-Exhaust Superset Decline DB Flys with Dips Pre-Exhaust - Bodyweight Dips, Not Machine
* Every exercise will consist of 4 sets of 16, 14, 12, and 10 reps respectively 15
Phase 3 DAY 13 / ARMS Start with Biceps for this Last Phase Superset EZ Curl Bar Curls + Tricep Extensions with V Attachment Superset Hammer Strength Machine Curls + Narrow Grip Flat Press Superset Barbell Curls + Skull Crushers Do Barbell Curls Face Down on 45° Bench, with Top of Bench on Chest Superset Reverse Grip Curls + Seated Behind the Head Overhead Extensions Reverse Grip Curls with Straight Bar + Narrow Grip with EZ-Curl Bar
DAY 14 / LEGS Superset Leg Extensions + Stationary Lunges Pre-Exhaust Superset Bodyweight Squats + Leg Press Pre-Exhaust Superset Sissy Squats + Squats Pre-Exhaust Superset Lying Leg Curls + Stiff Leg Deadlifts with Bar
* Every exercise will consist of 4 sets of 16, 14, 12, and 10 reps respectively 16
Phase 3 DAY 15 / SHOULDERS Rear Deltoid Rows with Barbell Bend at 90°, Pull to Chin while Keeping Elbows Flared and Aligned with Bar Rear Deltoid Rows Using Rope Adjust Cable at Top, Lean Back with Feet Split. Pull to Forehead with Elbows Flared and Aligned with Bar Wide Grip Upright Rows with Barbell Bring Dumbell Wider Than Shoulders to Hit Side Head of Deltoid Standing DB Lateral Raises Standing Barbell Front Raises Seated Press with Barbell
* Every exercise will consist of 4 sets of 16, 14, 12, and 10 reps respectively 17
