DR Physique Lean Bulking Series II 2015

Lean Bulking Series II 15 Week Plan For Guys January 2015

Intro from Ross

Table of Contents Co ntents

Detailed Training Plan

Quick Reference Guide

Diet

Supplements Discounts & Offers

Intro from Ross

Welcome to my new Bulking Plan, not only giving you an all new workout but in a new format taking on board comments from you, and aiming to make it easier easier to use. The major change I have made to the format is now providing you with the detailed workout schedule with photos for every exercise PLUS the quick reference guide with each day’s workout simply formatted on one page so you can display it easily on your phone for when at the gym.

Detailed Training Plan

Here I have provided your resistance training program with photos of every exercise and tips to help you achieve the best form possible. The plan runs for 15 weeks and follows my tried and tested philosophy but with variety to keep your bulking fresh. As with earlier bulking plans the focus is on gaining maximum muscle mass with minimum fat gains. There are 3 main programs of resistance training to be performed in sequence for 15 weeks, and this is described on the following page. Some weeks include an optional arms session if you have time, and there are 3 weighted abs session to be rotated throughout the plan. Following this detailed section is a quick reference guide with each session conveniently laid out on a single page for use at the gym.

Weeks 1 – 5 (Repeat for Weeks 6-10 and Weeks 11-15) Week 1

Week 2

Program 1 – Lower Body Strength

Monday

Program 2 – Lower Body Strength

Monday

Program 1 – Upper Body Strength

Tuesday

Program 2 – Upper Body Strength

Tuesday

Weighted Abs 1

Wednesday

Weighted Abs 2

Wednesday

Program 1 – Lower Body Hypertrophy

Thursday

Program 2 – Lower Body Hypertrophy

Thursday

Program 1 – Upper Body Hypertrophy

Friday

Program 2 – Upper Body Hypertrophy

Friday

Arms (optional)

Saturday

Arms (optional)

Saturday

Rest

Sunday

Rest

Sunday

Week 3 and Week 4

Week 5

REPEAT WEEKS 1 and 2

Program 3 – Legs Hypertrophy

Monday

Program 3 – Chest & Triceps Hypertrophy

Tuesday

Weighted Abs 3

Wednesday

Program 3 – Back & Biceps Hypertrophy

Thursday

Program 3 – Shoulders & Traps Hypertrophy

Friday

Rest

Saturday & Sunday

In addition complete 2 LISS Cardio sessions (see page 78) each week, either after a weights session, at another time of the day or on rest day

Important Information Before you Start Weights to Use and Working to Failure: •

• •

•

Recommended weights to use are not included as part of this plan as it will vary for everyone. You may need to try a few different weights to begin with until you get familiar with your body’s limits. Always work to failure during Hypertrophy sessions (except during warm-up). This means to use a weight that gets you to failure (i.e. not being able to lift any more), at t he number of reps stated for each exercise. During warm-up don’t work to failure as you are just aiming to get the blood flowing through your muscles i.e. pick a weight you are comfortable with - less than you would normally use, and lift for however many reps that will get you to about 3 reps from when you think you would fail. Slightly increase the weight in each warm-up set. As you go through the plan the weights you lift will increase but the number of reps stays the same.

Rest between Sets and Exercises: • •

For Hypertrophy Days: Rest 60-90 secs between Sets and 2-3 minutes between Exercises For Strength Days: Rest 90-120 secs between Sets and 2-3 minutes between Exercises

Tempo:

Make sure you are especially strict on form and tempo each week. The Rest Pause technique described should only be used to squeeze out the last few reps. The program is not about how much you are lifting – focus on form over weight. Example: • 1-0-4 ( Bench Press: 1 second lifting the weight, then a 4 second controlled movement down) • 2-1-2 ( Bicep Curls: 2 seconds up, split second at the top, then 2 seconds down) Rest Pause: Reaching failure and allowing a few seconds for recovery to hit desired reps while maintaining good form.

Warming Up before each Weights Session

1. Perform 5 minutes low intensity cardio (e.g. walking on treadmill with small incline) progressively increasing speed 2. Use first exercise in each session to conduct a warm-up which will increase blood flow to the muscles. (Then perform that same exercise as your first working set.) 3. Each warm-up comprises 3 sets using progressively heavier weights for each set BUT with the aim not to reach failure at any point during warm-up i.e. in each set perform as many reps that will take you to about 2-3 reps from failure

Resistance Training Lower Body Strength

Upper Body Strength

Program 1 Lower Body Hypertrophy

Upper Body Hypertrophy

Lower Body Strength 1

Exercise Squats

Sets

Reps

Tempo

5

5

1-0-2

Tip: Weight on heels; hips back on way down; knees apart; chest out; shoulder blades back

Exercise

Sets

Reps

Tempo

Stiff Leg Dead Lifts

5

5

1-0-2

Tip: Shoulder blades back; chest out; weight through heels; slight bend in knee; keep bar close to body through whole exercise; hips back, to create flat back


Exercise

Sets

Reps

Tempo

DB Static Lunges

5

5

1-0-2

Tip: Shoulder blades back; chest out; don’t allow front knee to come over ankle; drive through heel of front foot

Exercise

Sets

Reps

Tempo

Lying Leg Curls

5

5

1-0-2

Tip: Keep body firmly against machine; mind to muscle

Lower Body Strength 3 Exercise

Sets

Reps

Tempo

Leg Extensions

3

6

1-0-4

Tip: Keep body firmly in seat; mind to muscle; make sure backs of knees against seat; lifting pad at front of ankle joint

Exercise DB Stiff Leg Dead Lifts

Sets

Reps

Tempo

3

6

1-0-4


Upper Body Strength 1

Exercise Bench Press

Sets

Reps

Tempo

5

5

1-0-2

Tip: Back flat against bench; bar in line with middle of chest; arms out at 90 degree angle

Exercise Weighted Pull Ups

Sets

Reps

Tempo

5

5

1-0-2

Tip: Pull Pull through your elbows; chest out; don’t let body swing


Exercise Military Press

Sets

Reps

Tempo

5

5

1-0-2

Tip: Keep natural standing position; feet shoulder width apart; hands just wider than shoulder width; drive slightly over top of head and then back down onto top of chest

Exercise Olympic Bar Bent Over Row

Sets

Reps

Tempo

5

5

1-0-2

Tip: Chest out; shoulder blades back; weight through heels; slight slight bend in knee; hips back and flat back


Exercise DB Incline Fly

Sets

Reps

Tempo

3

6

1 - 0- 4

Tip: Back flat against bench; slight bend in arm; DBs held over chest; feel stretch at bottom of exercise and squeeze as if holding a barrel at top of exercise

Exercise

Sets

Reps

Tempo

Close Grip Pull Down

3

6

1- 0- 4

Tip: Chest out; pull through elbows

Lower Body Hypertrophy 1 Exercise Squats

Sets

Reps

Tempo

4

8-10

1-0-4

Tip: Weight on heels; hips back on way

down; knees apart; chest out; shoulder blades back Exercise

Sets

Reps

Tempo

DB Walking Lunges

3

8-10

1-0-2

Tip: Shoulder blades back; chest out;

don’t allow front knee to come over ankle; drive through heel of front foot

Lower Body Hypertrophy 2

Exercise DB Stiff Leg Deadlifts

Sets

Reps

Tempo

4

8-10

1-0-4

Tip: Shoulder blades back; chest out; weight

through heels; slight bend in knee; keep bar close to body through whole exercise; hips back, to create flat back

Exercise

Sets

Reps

Tempo

Lying Leg Curls

3

8-10

1-0-2

Tip: Keep body firmly against machine; mind to

muscle


Exercise

Sets

Reps

Tempo

Leg Press

3

8-10

1-0-2

Tip: Body flat in seat; feet just wider than shoulder width; release down to 90 degrees; drive back up through heels

Exercise

Sets

Reps

Tempo

Leg Extensions

3

8-10

1-0-4


Upper Body Hypertrophy Push Pull 1 Exercise

Sets

Reps

Tempo

DB Incline Press

4

8-10

1-0-4

Tip: Body flat on bench, arms out at 90 degrees, feel stretch at bottom of exercise, DBs into middle at top but not touching


Sets

Reps

Tempo

4

8-10

1-0-4

Tip: Chest out; shoulder blades back; weight through heels; slight bend in knee; hips back and flat back

Upper Body Hypertrophy Push Pull 2 Exercise Arnold Press

Sets

Reps

Tempo

3

8-10

1-0-4

Tip: Rotate elbows out into a normal shoulder press; return DBs back to the front, one smooth movement throughout the exercise Exercise

Sets

Reps

Tempo

Lateral Pull Down

3

8-10

1-0-4

Tip: Wide grip; pull through the elbows; chest out; bar down to top of chest

Upper Body Hypertrophy Push Pull 3

Exercise

Sets

Reps

Tempo

Cable Fly

3

8-10

1-0-2

Tip: Chest out; shoulders down; slight bend in arm; feel stretch at top and squeeze as if round a barrel at bottom

Exercise Upper Back Machine Row

Sets

Reps

Tempo

3

8-10

1-0-2

Tip: Chest out; shoulder blades back; elbows up and out at 90 degrees; pull through elbows


Exercise

Sets

Reps

Tempo

DB Lateral Raise

3

8-10

1-0-2

Tip: Slight bend in arms; raise arms to shoulder height; don’t let elbows come above DBs

Exercise

Sets

Reps

Tempo


3

8-10

1-0-2


Resistance Training Lower Body Strength

Upper Body Strength

Program 2 Lower Body Hypertrophy

Upper Body Hypertrophy


Exercise Squats

Sets

Reps

Tempo

5

5

1-0-2


Exercise

Sets

Reps

Tempo


5

5

1-0-2



Exercise Front Squats

Sets

Reps

Tempo

5

5

1-0-2

Tip: Hold bar on top of shoulders; arms crossed, using hands to hold bar in place; chest out, hips back; keep elbows from dropping; weight through heels

Exercise

Sets

Reps

Tempo

Seated Leg Curls

5

5

1-0-2

Tip: Hold body firmly against seat, think about hamstrings contracting


Exercise Static Lunges

Sets

Reps

Tempo

3

6

1-0-4


Exercise

Sets

Reps

Tempo

Leg Extensions

3

6

1-0-4


Upper Body Strength 1 Exercise Military Press

Sets

Reps

Tempo

5

5

1-0-2

Tip: Keep natural standing position; feet shoulder width apart; hands just wider than shoulder width; drive slightly over top of head and then back down onto top of chest


Sets

Reps

Tempo

5

5

1-0-2

Tip: Chest out; shoulder blades back; weight through heels; slight bend in knee; hips back and flat back


Exercise Bench Press

Sets

Reps

Tempo

5

5

1-0-2

Tip: Back flat against bench; bar in line with middle of chest; arms out at 90 degree angle

Exercise Weighted Pull Ups

Sets

Reps

Tempo

5

5

1-0-2

Tip: Pull through your elbows; chest out; don’t let body swing


Exercise

Sets

Reps

Tempo

DB Lateral Raise

3

6

1-0-4


Exercise Seated Row

Sets

Reps

Tempo

3

6

1-0-4

Tip: Chest out; shoulder blades back; pull through elbows; slight bend in knee

Lower Body Hypertrophy 1 Exercise Front Squats

Sets

Reps

Tempo

4

12

1-0-2


Exercise

Sets

Reps

Tempo

Leg Extensions

3

12

1-0-4



Exercise

Sets

Reps

Tempo

DB Walking Lunges

4

12

1-0-2


Exercise

Sets

Reps

Tempo

Seated Leg Curls

3

12

1-0-4



Exercise DB Single Leg Bench Lunge

Sets

Reps

Tempo

3

12

1-0-2

Tip: Make sure knee doesn’t come over ankle; shoulder blades back; avoid upper body leaning forward

Exercise

Sets

Reps

Tempo

Leg Press

3

12

1-0-4

Tip: Body flat in seat; feet just wider than shoulder width; release down to 90 degrees; drive back up through heels

Upper Body Hypertrophy Push Pull 1 Exercise DB Shoulder Press

Sets

Reps

Tempo

4

12

1-0-4

Tip: Sitting up straight; flat against back of seat; arms at 90 degrees at bottom of movement; DBs almost on top of shoulders; DBs into middle at top but not touching

Exercise

Sets

Reps

Tempo

Lateral Pull Down

4

12

1-0-4



Exercise

Sets

Reps

Tempo

DB Decline Press

3

12

1-0-4

Tip: Body flat on bench; arms out at 90 degrees; feel stretch at bottom of movement; DBs into middle at top but not touching

Exercise DB One Arm Row

Sets

Reps

Tempo

3

12

1-0-4

Tip: Flat back; pull through elbow; keep arms close to body through movement


Exercise

Sets

Reps

Tempo

DB Lateral Raise

3

12

1-0-2


Exercise

Sets

Reps

Tempo


3

12

1-0-2



Exercise

Sets

Reps

Tempo

Cable Fly

3

12

1-0-2


Exercise Upper Back Machine Row

Sets

Reps

Tempo

3

12

1-0-2


Resistance Training Legs Hypertrophy

Chest & Triceps Hypertrophy

Program 3 Back & Biceps Hypertrophy

Shoulders & Traps Hypertrophy

Legs Hypertrophy 1 Exercise Squats

Sets

Reps

Tempo

3

10

2-0-2


Exercise Front Squats

Sets

Reps

Tempo

3

10

2-1-2


Legs Hypertrophy 2 Exercise

Sets

Reps

Tempo

Leg Extensions

3

10

2-1-2


Exercise DB Stiff Leg Deadlifts

Sets

Reps

Tempo

3

10

2-0-2


Legs Hypertrophy 3 Exercise Lying Leg Curl

Sets

Reps

Tempo

3

10

2-1-2

Tip: Keep body firmly against machine; mind to

muscle

Exercise Single Leg Seated Leg Curl

Sets

Reps

Tempo

3

10

2-1-2


Chest and Triceps Hypertrophy 1 Exercise DB Flat Bench Press

Sets

Reps

Tempo

3

10

2-0-2

Tip: Body flat on bench, arms out at 90 degrees, feel stretch at bottom of exercise, DBs into middle at top but not touching

Exercise

Sets

Reps

Tempo

DB Flat Fly

3

10

2-1-2

Tip: Back flat against bench; slight bend in arm; DBs held over chest; feel stretch at bottom of exercise and squeeze as if holding a barrel at top of exercise

Chest and Triceps Hypertrophy 2

Exercise Incline Smith Chest Press

Sets

Reps

Tempo

3

10

2-0-2

Tip: Back flat against bench; arms at 90 degrees; bar to top of chest and fully extend to top of movement

Exercise

Sets

Reps

Tempo

Weighted Tricep Dips

3

10

2-0-2

Tip: Chest out; drive through palms of the hands; lower down to 90 degrees, or until you feel stretch in shoulder

Chest and Triceps Hypertrophy 3

Exercise

Sets

Reps

Tempo

Cable Fly

3

10

2-1-2


Exercise Close Grip Bench Press

Sets

Reps

Tempo

3

10

2-0-2

Tip: Back flat on bench; elbows kept in against body; hands shoulder width apart; bar at lower chest

Chest and Triceps Hypertrophy 4 Exercise Straight Bar Push Downs

Sets

Reps

Tempo

3

10

2-0-2

Tip: Elbows slightly out in front; elbows close to side of body; extend from elbow keeping rest of arm still

Exercise Single Arm Across Body Cable Extensions

Sets

Reps

Tempo

3

10

2-1-2

Tip: Arm across body; extend from elbow keeping rest of body still

Back and Biceps Hypertrophy 1 Exercise

Sets

Reps

Tempo

Lateral Pull Down

3

10

2-0-2


Exercise

Sets

Reps

Tempo


3

10

2-1-2


Back and Biceps Hypertrophy 2

Exercise

Sets

Reps

Tempo

T-bar Row

3

10

2-1-2

Tip: Weight on heels; hips back; flat back; elbows in, pulling bar to stomach

Exercise Seated Upper Back Row

Sets

Reps

Tempo

3

10

2-1-2



Exercise DB Pullovers

Sets

Reps

Tempo

3

10

2-0-2

Tip: Slight bend in arms; stretch arms overhead; pull through lats back to start position

Exercise Straight Arm Push Down

Sets

Reps

Tempo

3

10

2-1-2

Tip: Weight on heels; hips back; slight bend in arms; pull bar to waist keeping chest out


Exercise EZ Bar Curls

Sets

Reps

Tempo

3

10

2-0-2

Tip: Chest out; shoulder blades back; elbows by side; contract while keeping elbows still

Exercise Cable Single Arm Across Body Curls

Sets

Reps

Tempo

3

10

2-1-2

Tip: Keep upper arm locked in place and contract from the elbow

Shoulders and Traps Hypertrophy 1 Exercise DB Shoulder Press

Sets

Reps

Tempo

3

10

2-0-2

Tip: Sitting up straight; flat against back of seat; arms at 90 degrees at bottom of movement; DBs almost on top of shoulders; DBs into middle at top but not touching

Exercise Close Grip Smith Press

Sets

Reps

Tempo

3

10

2-0-2

Tip: Hands shoulder width apart; elbows in; bar to top of chest and fully extend to top

Shoulders and Traps Hypertrophy 2 Exercise

Sets

Reps

Tempo

DB Lateral Raise

3

10

2-1-2


Exercise EZ Bar Upright Row

Sets

Reps

Tempo

3

10

2-1-2

Tip: Chest out; lift bar from elbows to underneath chin; keep bar close to body through movement; elbows higher then EZ bar

Shoulders and Traps Hypertrophy 3 Exercise DB Rear Delt Raises

Sets

Reps

Tempo

3

10

2-0-2

Tip: Slight bend in arm like hugging barrel; weight on heels; hip back; flat back; keeping same bend in arm through the exercise

Exercise DB Front Raises

Sets

Reps

Tempo

3

10

2-1-2

Tip: Chest out; slight bend in arm; raise DB to just above shoulder height; keep DBs away from body

Shoulders and Traps Hypertrophy 4 Exercise Wide Grip Olympic Bar Shrugs

Sets

Reps

Tempo

3

10

2-0-2

Tip: Stand up straight; shoulder blades back; shrug shoulders slightly back towards ears, and back down

Exercise

Sets

Reps

Tempo

DB Shrugs

3

10

2-1-2

Tip: : Stand up straight; shoulder blades back; shrug shoulders slightly back towards ears and back down

Resistance Training Triceps & Biceps 1

Triceps & Biceps 2

Triceps & Biceps 3

Arms

TO BE USED AS OPTIONAL DAY IN WEEKS WHERE USING PROGRAMS 1 OR 2

Use this routine when on a week that uses Program 1 or Program 2 to really work your arms. It really builds mass in the biceps and triceps. Make sure you are lifting heavy with reps between 6-8 and slightly lighter but stricter form with reps between 8-12. Follow Tempo and use Rest Pause when necessary. DO…… … Use mind to muscle – think about the muscle you are using to ensure you fully engage … Use full range of movement … Hit arms from various angles and grips DON’T…… .... Lose strict form, causing other muscles to assist your lift ... Use weight that sacrifices form ... Don’t over train your arms if you are trying to grow them

Triceps 1

Exercise

Sets

Reps

Tempo

Bench Dips

4

6-8

1-1-4

Tip: Hands shoulder width apart; elbows in; keep back close to bench

Exercise Skull Crushers

Sets

Reps

Tempo

3

8-10

1-1-2

Tip: Back flat on bench; arms straight above shoulders; elbows in; lower bar to just above forehead and extend while keeping rest of arm still

Triceps 1 continued

Exercise Close Grip Bench Press

Sets

Reps

Tempo

4

6-8

1-1-4

Tip: Back flat on bench; elbows kept in against body; hands shoulder width apart; bar at lower chest

Exercise Cable Rope Extensions

Sets

Reps

Tempo

3

8-10

1-1-2

Tip: Extend from elbow keeping rest of body still

Biceps 1

Exercise

Sets

Reps

Tempo

Close Grip Pull Ups

4

6-8

1-1-4

Tip: Arms shoulder width apart; pull through your elbows; chest out; don’t let body swing

Exercise

Sets

Reps

Tempo

Seated DB Curls

3

8-10

1-1-2

Tip: Back flat against bench; arms down by side; contract from elbow while keeping rest of arm still

Biceps 1 continued

Exercise EZ Bar Curls

Sets

Reps

Tempo

4

6-8

1-1-4


Exercise Cable Rope Curls

Sets

Reps

Tempo

3

8-10

1-1-2

Tip: Shoulder blades back; elbows by side; cable between legs; contract from elbow while keeping rest of arm still, pulling rope apart at top

Triceps 2

Exercise

Sets

Reps

Tempo


4

8-10

1-1-4

Tip: Chest out; drive through palms of the hands; lower down to 90 degrees, or until you feel stretch in shoulder

Exercise Overhead DB Extensions

Sets

Reps

Tempo

3

10-12

1-1-2

Tip: Sit up straight; arms extended above head; elbows in; lower DB behind head and extend back from elbow while keeping rest of

Triceps 2 continued

Exercise Wide Grip Skull Crushers

Sets

Reps

Tempo

4

8-10

1-1-4

Tip: Wide grip on bar; back flat on bench; arms straight above shoulders; lower bar to just above forehead and extend while keeping rest of arm still

Exercise Cable Close Grip Push Downs

Sets

Reps

Tempo

3

10-12

1-1-2

Tip: Narrow grip, hands either side of centre; elbows slightly out in front; elbows close to side of body; extend from elbow keeping rest of arm still

Biceps 2 Exercise Olympic Bar Curls

Sets

Reps

Tempo

4

8-10

1-1-4

Tip: Chest out; shoulder blades back; grip bar palms forward, slightly wider than shoulders; elbows by side; contract while keeping elbows still

Exercise DB Hammer Curls

Sets

Reps

Tempo

3

10-12

1-1-2

Tip: Chest out; shoulder blades back; elbows by side holding DBs; contracting from elbow without turning DBs

Biceps 2 continued

Exercise Close Grip EZ Bar Curl

Sets

Reps

Tempo

4

8-10

1-1-4

Tip: Grip slight less than shoulder width; chest out; shoulder blades back; elbows by side; contract while keeping elbows still

Exercise Cable Single Arm Curls

Sets

Reps

Tempo

3

10-12

1-1-2 each arm

Tip: Shoulder blades back; chest out; elbows by side; contract from elbow while keeping rest of arm still

Triceps 3

Exercise

Sets

Reps

Tempo

Bench Dips

4

10-12

1-1-4

Tip: Hands shoulder width apart; elbows in; keep back close to bench

Exercise Cable Rope Extensions

Sets

Reps

Tempo

4

12-15

1-1-2

Tip: Elbows slightly forward keeping them in; extend from the elbows while keeping rest of arms still, pulling rope apart at bottom

Triceps 3 continued Exercise Cable Close Grip Pushdowns

Sets

Reps

Tempo

3

12

1-1-4

Tip: Narrow grip, hands either side of centre; elbows slightly out in front; elbows close to side of body; extend from elbow keeping rest of arm still

Exercise Single Arm Cross Body Cable Extensions (Drop Sets)

Sets

Reps

Tempo

3

15

1-0-1

Tip: Arm across body; extend from elbow keeping rest of body still

Biceps 3 Exercise Close Grip Pull Ups (or Close Grip Pull Downs)

Sets

Reps

Tempo

4

12

1-1-4

Tip: Arms shoulder width apart; pull through your elbows; chest out; don’t let body swing

Exercise Cable EZ Bar Curls

Sets

Reps

Tempo

4

12-15

1-1-2


Biceps 3 continued

Exercise Standing DB Curls

Sets

Reps

Tempo

3

12

1-1-4

Tip: Chest out; shoulder blades back; elbows by side holding DBs; palms facing out; contracting from elbow without turning DBs

Exercise Single Arm Cable Across Body Curls (Drop Sets)

Sets

Reps

Tempo

4

15

1-0-1

Tip: Keep upper arm locked in place and contract from the elbow

Resistance Training

Session1

Session 2

Session 3

Weighted Abs

•

There are 3 separate Weighted Abs sessions – Session 1, Session 2 and Session 3.

•

Each session has 5 exercises detailed over the upcoming pages

•

Perform 1 weighted abs session per week, rotating Sessions 1, 2 and 3 through the 15 week plan

• Always rest 60 seconds between sets and 90-120 seconds between exercises •

Focus on technique every exercise to ensure abdominal area is getting an efficient workout

Session 1: Keep the eccentric part of the exercises slow and controlled ( 3-4 sec eccentric, 1 sec concentric). Really focus on keeping form strict and using your abdominals to lift the weight not other parts of your body such as the hip flexors when performing Hanging Leg Raises.

Session 2: Reps have increased so the eccentric changes to roughly the average working pace (2 sec eccentric, 1 sec concentric). Be strict with tempo as it’s key to keeping it fresh and constantly be putting new loads on the abdominal area.

In Session 3, a Superset is introduced. This will really get your blood pumping and heart racing. Both exercises must be performed straight after each other with a slight rest in between each set (Both the eccentric and concentric part of the exercises need to be around 1 sec).

Weighted Abs – 1a Exercise Hanging Leg Raises with Twist

Sets

Reps

Tempo

3

12

1-1-4

Tip: Slight bend in knee; rolling hips forward bringing knees across body, alternating sides; Keep upper body still (for beginners bend knees more); think about using lower abdominals rather than hip flexors

Exercise Hanging Weighted Leg Raises

Sets

Reps

Tempo

3

15

1-0-1

Tip: Slight bend in knee; rolling hips forward bringing knees up; Keep upper body still (for beginners bend knees more); think about using lower abdominals rather than hip flexors

Weighted Abs – 1b

Exercise Decline Bench Oblique Crunch

Sets

Reps

Tempo

3

12

1-1-4

Tip: One hand across body; one behind head, keeping lower body firm; balance on ball of hip bringing elbow in towards waist, while keeping chin away from chest

Exercise Cable Rope Crunch

Sets

Reps

Tempo

3

15

1-0-1

Tip: Hands behind each ear; hips back; chest out; knees together, crunching your head in towards knees; letting elbows go beside legs

Weighted Abs – Abs – 1c

Exercise Weighted VSits

Sets

Reps

Tempo

3

12-15

1-1-2

Tip: Slight bend in knees; balance raising your feet up towards you, trying to keep same bend in knees; bring upper body up as you raise feet (beginners hold onto back of bench)

Weighted Abs – Abs – 2a Exercise Cable Rope Crunch

Sets

Reps

Tempo

4

10

1-1-2


Exercise Hanging Weighted Leg Raises

Sets

Reps

Tempo

4

10

1-0-2

Tip: Slight bend in knee; rolling hips forward bringing knees up; keep upper body still (for beginners bend knees more); think about using lower abdominals rather than hip flexors

Weighted Abs – Abs – 2b Exercise Cable Rope Crunch with Twist

Sets

Reps

Tempo

3

12 each side

1-1-2

Tip: Knees apart bringing each elbow in turn down to opposite knee

Exercise Hanging Leg Raises with Twist

Sets

Reps

Tempo

3

12

1-0-2

Tip: Slight bend in knee; rolling hips forward bringing knees across body, body, alternating sides; Keep upper body still (for beginners bend knees more); think about using lower abdominals rather than hip flexors

Weighted Abs – 2c

Exercise Decline Bench Russian Twist Weighted

Sets

Reps

Tempo

3

12

1-0-1

Tip: Weight held out in front; slight bend in arms; leaning back so tension on abs; rotate the weight from side to side from waist

Weighted Abs – 3a Exercise Hanging Leg Raises

Sets

Reps

Tempo

4

12

1-0-2

Tip: Slight bend in knee; rolling hips forward, bringing knees up; keep upper body still (for beginners bend knees more); think about using lower abdominals rather than hip flexors

Exercise

Sets

Reps

Tempo

Lying Leg Raises

3

15

1-0-2

Tip: Hands down by side; slight bend in knee; lower heels down to ground; raise them back up to waist height, lifting hips off ground by crunching your lower abs

Weighted Abs – 3b

Exercise Cable Rope Crunch

Sets

Reps

Tempo

4

12

1-0-4


Exercise Decline Bench Upper Crunch Weighted

Sets

Reps

Tempo

3

15

1-0-2

Tip: Lower body locked in place; fingertips behind head; keep chin away from chest; crunch in and bring head in as you come up

Weighted Abs – 3c Exercise Decline Bench Oblique Crunch

Sets

Reps

Tempo

3

15 each side

1-1-2

3

15 each side

1-0-1

Superset

Decline Bench Russian Twist

Tip: One hand across body; one behind head, keeping lower body firm; balance on ball of hip bringing elbow in towards waist, while keeping chin away from chest Tip: Weight held out in front; slight bend in arms; leaning back so tension on abs; rotate the weight from side to side from waist

Cardio Training 1. Start off with 2 LISS cardio sessions each week for overall fitness and burn through unwanted fat •

Reduce to 1 session if weight gains are not as expected after 3 weeks

•

Swap 1 session for a HIIT session if you start to gain body fat

2. These can be fitted in at any time: •

After a weights session

•

At a separate time of the day to your weights session

•

On rest day

3. Fit your meals and snacks around these sessions, trying to exercise at least 45 minutes after a meal or snack 4. You can do these on the bike, rower, or treadmill, or jogging/running outside. Vary the machine used 5. Each LISS session should comprise 5 minutes warm up, then work at steady state (RPE scale 6/10, 60% of your max heart rate) for 30-45 minutes 6. A HIIT session if needed should be performed as follows: •

5 minutes warm up, then into 30 seconds working at 100% turning the resistance up if possible

•

Follow with 1 minute moving rest turning down resistance.

•

Repeat this for 20 min with a 5 min cool down

Quick Reference Guide

This section gives you all your resistance training exercises in a simple format so you can view your whole workout on one page

Program 1

Program 1 - Lower Body Strength

Exercise

Sets

Reps

Tempo

Squats

5

5

1-0-2

Stiff Leg Deadlifts

5

5

1-0-2

DB Static Lunges

5

5

1-0-2

Lying Leg Curls

5

5

1-0-2

Leg Extensions

3

6

1-0-4

DB Stiff Leg Deadlifts

3

6

1-0-4

Program 1 - Upper Body Strength

Exercise

Sets

Reps

Tempo

Bench Press

5

5

1-0-2

Weighted Pull ups

5

5

1-0-2

Military Press

5

5

1-0-2

Olympic Bar Bent Over Row

5

5

1-0-2

DB Incline Fly

3

6

1-0-4


3

6

1-0-4

Program 1 - Lower Body Hypertrophy

Exercise

Sets

Reps

Tempo

Squats

4

8-10

1-0-2

DB Walking Lunges

3

8-10

1-0-2

DB Stiff Leg Deadlifts

4

8-10

1-0-2

Lying Leg Curls

3

8-10

1-0-2

Leg Press

3

8-10

1-0-4

Leg Extensions

3

8-10

1-0-4

Program 1 - Upper Body Hypertrophy Exercise

Sets

Reps

Tempo

DB Incline Press

4

8-10

1-0-4


4

8-10

1-0-4

Arnold Press

3

8-10

1-0-4

Lateral Pull Down

3

8-10

1-0-4

Cable Fly

3

8-10

1-0-2

Upper Back Machine Row

3

8-10

1-0-2

DB Lateral Raise

3

8-10

1-0-2

Close Grip Pull

Program 2

Program 2 - Lower Body Strength

Exercise

Sets

Reps

Tempo

Squats

5

5

1-0-2


5

5

1-0-2

Front Squats

5

5

1-0-2

Seated Leg Curls

5

5

1-0-2

Static Lunges

3

6

1-0-4

Leg Extensions

3

6

1-0-4

Program 2 - Upper Body Strength

Exercise

Sets

Reps

Tempo

Military Press

5

5

1-0-2


5

5

1-0-2

Bench Press

5

5

1-0-2

Weighted Pull Ups

5

5

1-0-2

DB Lateral Raises

3

6

1-0-4

Seated Row

3

6

1-0-4

Program 2 - Lower Body Hypertrophy

Exercise

Sets

Reps

Tempo

Front Squats

4

12

1-0-2

Leg Extensions

3

12

1-0-4

DB Walking Lunges

4

12

1-0-2

Seated Leg Curls

3

12

1-0-4

DB Single Leg Bench Lunge

3

12

1-0-2

Leg Press

3

12

1-0-4

Program 2 - Upper Body Hypertrophy Exercise

Sets

Reps

Tempo

DB Shoulder Press

4

12

1-0-4

Lateral Pull Down

4

12

1-0-4

DB Decline Press

3

12

1-0-4

DB One Arm Row

3

12

1-0-4

DB Lateral Raise

3

12

1-0-2


3

12

1-0-2

Cable Fly

3

12

1-0-2

Upper Back

Program 3

Program Prog ram 3 - Legs Hyper Hypertrophy trophy

Exercise

Sets

Reps

Tempo

Squats

3

10

2-0-2

Front Squats

3

10

2-1-2

Leg Extensions

3

10

2-1-2

DB Stiff Leg Dead Lifts

3

10

2-0-2

Lying Leg Curl

3

10

2-1-2

Single Leg Seated Leg

3

10

2-1-2

Progra Pro gram m 3 - Che Chest st & Tric riceps eps Hyp Hypert ertrop rophy hy Exercise

Sets

Reps

Tempo

DB Flat Bench Press

3

10

2-0-2

DB Flat Fly

3

10

2-1-2

Incline Smith Chest Press

3

10

2-0-2


3

10

2-0-2

Cable Fly

3

10

2-1-2

Close Grip Bench Press

3

10

2-0-2

Straight Bar Push Downs

3

10

2-0-2

Program 3 - Back & Biceps Hypertrophy Exercise

Sets

Reps

Tempo

Lateral Pull Down

3

10

2-0-2


3

10

2-1-2

T-Bar Row

3

10

2-1-2

Seated Upper Row

3

10

2-1-2

DB Pullovers

3

10

2-0-2

Straight Arm Push Down

3

10

2-1-2

EZ Bar Curls

3

10

2-0-2

Single Arm Across Body

Program 3 - Shoulders & Traps Hypertrophy Exercise

Sets

Reps

Tempo

DB Shoulder Press

3

10

2-0-2

Close Grip Smith Press

3

10

2-0-2

Lateral Raise

3

10

2-1-2

EZ Bar Upright Row

3

10

2-1-2

Rear Delt Raises

3

10

2-0-2

DB Front Raises

3

10

2-1-2

Wide Grip Olympic Bar Shrugs

3

10

2-0-2

Arms

Arms 1 – Triceps & Biceps Exercise

Sets

Reps

Tempo

Exercise

Sets

Reps

Tempo

Bench Dips

4

6-8

1-1-4

Close Grip Pull Ups

4

6-8

1-1-4

Skull Crushers

3

8-10

1-1-2

Seated DB Curls

3

8-10

1-1-2

Close Grip Bench Press

4

6-8

1-1-4

EZ Bar Curls

4

6-8

1-1-4

Cable Rope Extensions

3

8-10

1-1-2

Cable Rope Curls

3

8-10

1-1-2


Sets

Reps

Tempo


4

8-10

1-1-4

Olympic Bar Curls

Overhead DB Extensions

3

10-12

1-1-2

Exercise

Sets

Reps

Tempo

4

8-10

1-1-4

DB Hammer Curls

3

10-12

1-1-2

Wide Grip Skull Crushers

4

8-10

1-1-4

Close Grip EZ Bar Curl

4

8-10

1-1-4

Cable Close Grip Push Downs

3

10-12

1-1-2

Cable Single Arm Curls

3

10-12

1-1-2 each arm


Sets

Reps

Tempo

Bench Dips

4

10-12

1-1-4

Cable Rope Extensions

4

12-15

1-1-2

Cable Close Grip Pushdowns

Single Arm Cross Body Cable Extensions (Drop Sets)

3

12

3

15

1-1-4

1-0-1

Exercise

Sets

Reps

Tempo

Close Grip Pull Ups or Push Downs

4

12

1-1-4

Cable EZ Bar Curls

4

12-15

1-1-2

Standing DB Curls Single Arm Cable Across Body Curls (Drop Sets)

3

12

4

1-1-4

15

1-0-1

Weighted Abs

Weighted Abs 1 Exercise

Sets

Reps

Tempo

Hanging Leg Raises with Twist

3

12

1-1-4

Hanging Leg Weighted Raises

3

15

1-0-1

Decline Bench Oblique Crunch

3

12

1-1-4

Cable Rope Crunch

3

15

1-0-1

Weighted VSits

3

12-15

1-1-2


Sets

Reps

Tempo

Cable Rope Crunch

4

10

1-1-2

Hanging Weighted Leg Raises

4

10

1-0-2

Cable Rope Crunch with Twist

3

12 each side

1-1-2

Hanging Leg Raises with Twist

3

12

1-0-2

3

12

1-0-1

Decline Bench Russian Twist


Sets

Reps

Tempo

Hanging Leg Raises

4

12

1-0-2

Lying Leg Raises

3

15

1-0-2

Cable Rope Crunch

4

12

1-0-4

Decline Bench Upper Crunch Weighted

3

15

1-0-2

Weighted V-Sits

3

12-15

1-1-2

Decline Bench Oblique Crunch

3

15 each side

1-1-2

Superset

Decline Bench

3

15

1-0-1

Diet

Guiding Principles

How to Use the Diet

Table of Contents Recommended Foods & Tips

Daily Meal Plan

Guiding Principles My diet principles for bulking are based on a clean healthy eating plan, high in protein and good carbs, along with other natural foods to provide a balance of nutrients needed. 1. Clean eating means eating foods in their natural state without being processed. Although this largely means using raw ingredients and not packets, tins etc., there are exceptions where nothing has been added e.g. tin of tuna in water; 0% fat greek yogurt; tinned tomatoes; cottage cheese; porridge oats. Always check packet before using for added ingredients particularly sugar. 2. Mix up your foods to achieve balanced diet – you won’t need added vitamins and minerals if you are eating a mix of all the recommended foods 3. Prepare food in advance at weekends or day before – this is vital to ensure you always have the right food available. Shop weekly in advance. 4. Most food should be cooked simply and avoid pre-made sauces. Recipes on my website largely conform to my eating philosophy so can be used any time as long as food weights adhered to. 5. Drink 2-2.5 litres of water per day depending on your activity level and what you eat. Your food provides some of your water requirement each day. 6. And finally

a weekly cheat meal provides the opportunity to indulge in whatever you fancy once a week

How to use the Lean Bulk Diet - 1

1. Look at the daily eating plan and see how this matches your schedule. Obviously everyone is different and works different hours, shifts, irregular times etc. However the diet is easily adaptable: a. Always have your first meal as soon as you get up – even if working out early, its important to fuel up first. Leave 45 minutes minimum before working out. b. For the rest of the day spread your meals and snacks out to fit your waking hours, always finishing off with a casein shake or a slow release protein source such as cottage cheese to keep your body fuelled up while asleep c. You will need to be eating about every 1.5 hours to consume the required quantity of foods 2. Mainly use basic cooking methods to cook your food – baking in oven, steaming, or in a pan with a spoonful of coconut oil or olive oil. Once a day, for a main meal, use one of my recipes or your own, using the diet principles to make it more interesting.

How to use the Lean Bulk Diet - 2 3. Follow the plan for 3 weeks before making changes, so that you know the impact on your body. a. Monitor yourself carefully – this is important. Weigh yourself first thing in the morning before eating, ONCE a week, on the SAME day, on the SAME scales, in the same PLACE. Otherwise you will be measuring natural body weight fluctuations and not seeing the true impact b. If after 3 weeks you are not gaining 1-2lbs per week, see page 106 for how to adapt the plan c. If you find you are putting on too much body fat, see page 105 for how to adapt the plan 4. You can substitute any of the protein or carb foods at any of your meals and snacks. So if you have chicken at lunchtime, try fish in the evening. If you have rice at lunchtime have sweet potato in the evening. 5. Stick to recommended foods for 90% of the time. Use “Occasional” foods no more than one portion of each per week. Bread is an occasional food because of the level of processing involved – if eating wholemeal bread make sure it does not have high amounts of sugar added (in US particularly an issue) 6. Choose which day you want to have a cheat meal and make it the same day each week, either as your mid-day or your evening meal. It can be anything you enjoy – a main course and dessert. e.g Burger and chips plus ice cream; Pizza plus cheesecake; Spare ribs, baked potato plus apple pie.

Adjusting the Diet to Meet Individual Needs

It is a simple process to adapt this diet taking into account different lifestyles and physiques. Energy in vs Energy out – Simply, if you consume food equivalent to a certain amount of energy in a day, and you expend the same amount of energy in exercise in a day, your weight will stay the same. So the amounts of food you need to gain muscle mass, and therefore weight, will differ according to your activity levels. To increase your weight during this plan, you need to keep a high amount of exercise while increasing the energy in (calories) in the form of healthy, natural foods. i.e. keep energy out (exercise) the same but increase energy in (food). For some people, there may be a need to adjust food levels to control body fat being gained so the following 2 pages explain how to adapt the plan to either control body fat or to increase lean muscle weight gain.

Controlling Body Fat

The diet comprises a flexible daily eating schedule that you will follow throughout the plan. However, it is important you get to know your body, and that you can make adjustments if you find you are putting on too much body fat. There are four steps you can take to control body fat increases, trying them in steps until you find the right balance for you. Assess after one week of following each step and check progress before taking another step. Step 1: Exclude carbs from last main meal of day for one week Step 2 Excludes carbs from both small snacks for one week Step 3: Introduce one Medium Carb Day (see page 114) Step 4: Introduce a Low Carb Day each week (see page 115) Be aware of how these changes impact your body and use these methods to keep control throughout the plan, introducing the steps as needed, or going back to the original diet plan as they have the desired effect.

Increasing Weight Gain

You can also make adjustments if you are not gaining desired muscle weight (1-2lbs is the expected gain per week). •

Add one meal size portion of meat or fish (200g) and one meal size portion of carbs (e.g. 75g of wholegrain rice) per day

•

The easiest way to implement this is by adding a little extra across the existing meals and snacks rather than adding in another full meal.

•

Weigh yourself after one week and assess progress.

• Also consider your activity levels as whether you have an office job or an active job will impact the diet you need.

Recommended Foods

Core Food Types and Recommended Portion Sizes Grams uncooked

Meat & Fish

Grams uncooked for a meal or snack

Oats

50g

Chicken (no skin)

200g

Wholegrain Rice

75g

Turkey

200g

Potato (raw peeled)

200g

Pork (trimmed of fat)

200g

Sweet Potato (raw unpeeled)

200g

Lean Beef (trimmed of fat)

150g

Oily Fish (Salmon, tuna, trout, etc.)

175g

White Fish (Cod, bass, plaice, tilapia, halibut, haddock, etc.)

200g

Carbohydrates

Ryvita or Oat Cakes

Vegetables

2 pieces

Grams uncooked

Green Vegetables (Broccoli, Green Beans, Asparagus, Leeks, Kale, etc.)

200g total for all veg in one meal

Carrots

No more than 100g per serving

Fruit & Nuts

Approx. Portions 1 medium

Tomatoes

120g

Apple, Pear. Peach, Orange

Red/Green Peppers

100g

Berries

150g

Melon – all types

150g

Other

Grams

Cottage Cheese

250g

0% Fat Greek Yogurt

150g

Grapefruit

½ large

Nuts (Almonds, Cashews)

30-50g

Occasional Food Types and Recommended Portion Sizes

Carbohydrates

Grams uncooked/Portion

Wholegrain Bread

2 slices

Wholegrain Pasta

75g

Cous cous

75g

Vegetables Parsnips, Turnips and other root vegetables

Other

Grams uncooked 200g total for all veg in one meal

Grams

Almond Butter

2 teaspoons

Peanut Butter

2 teaspoons

Protein Protein Bar e.g. Quest

Fruit & Nuts Other types of nuts such as walnuts, macademia, brazil (all have higher fat and lower protein and carbs than almonds and cashews) Bananas (use 3-4 times a week, but reduce if gaining body fat)

Portion size 1 bar

Approx. Portions 25g

1 medium/1/2 large

General Diet Tips •

Remember it is always easier to prepare your food for each day. I know how easy it is to end up buying something “off - plan” because it’s convenient!

•

Remember to always keep it CLEAN – you want the gains to be muscle not fat!

•

Avoid sauces as much as possible as a they carry a lot of fat, sugar and salt – make your own without the additives – see my recipes for some examples.

•

Mix up meats, fish, vegetables, nuts, & carbs but keep red meat to twice a week max and always healthy natural foods.

•

Keep the protein lean (chicken, turkey, pork and beef with fat trimmed off, tuna)and the vegetables green.

•

I use cottage cheese to liven up a dry uninteresting meal or snack – onion and chives is a good one

•

Keep variety in your eating – there are plenty of ways to liven up the basic diet. I have included a few examples at the end of this section or visit my website for more recipes, updated regularly

•

However, keep the majority of meals quite plain – e.g. always have a plain mid-day meal without sauces, but use one of my recipes for the evening

•

Don’t be afraid to make substitutes in recipes, (as long as clean and within your daily allowances)

•

Cravings can be especially difficult in the evenings - try cup of tea (green, camomile, peppermint, etc – or even regular English Tea) to curb the desire to go off plan

Daily Meal Plan (with an early evening workout) Time 7:30am MEAL

Protein 4 egg whites + 2 egg yolks scrambled or as an omelette

Carbs

Fats

Fruit/ Vegetables

Porridge Oats with 50% water/50% skim milk Nuts or mixed seeds

9:30am SNACK

1 portion of fruit

11:30am SNACK

Grilled or baked chicken or turkey breast

Healthy Carb (Sweet Potato . Wholegrain Rice)

Green veg or salad

1:00pm MEAL

Meat or Fish (Chicken, Beef, White Fish, Oily Fish)


Green veg or salad

Nuts or mixed seeds or avocado

3:00pm SNACK

5:00pm SNACK

Lean chicken, turkey, fish or beef

1 portion of fruit

Healthy Carb (Sweet Potato . Wholegrain Rice) Pre: BCAAs

6.30pm Preworkout Post Workout 8:00pm Late night/Pre-

Other

Post: Protein Shake + BCAAs Meat or Fish (Chicken, Beef, White Fish, Oily Fish) Cottage cheese


Green veg or salad Nuts or mixed

OR Casein

Daily Meal Plan (with an early morning workout) Time 6:30am MEAL

Protein 4 egg whites + 2 egg yolks scrambled or as an omelette

Carbs

Fats

Fruit/ Vegetables

Other

Porridge Oats with 50% water/50% skim milk Pre: BCAAs

7am Pre-workout Post Workout

Post: Protein Shake + BCAAs Nuts or mixed seeds

9:30am SNACK

1 portion of fruit

11:30am SNACK



Green veg or salad

1:00pm MEAL



Green veg or salad Nuts or mixed seeds or avocado

3:00pm SNACK

5:00pm SNACK



7:00pm MEAL



Late night/PreBedtime

Cottage cheese

1 portion of fruit


OR Casein Shake

Medium Carb Day if needed Time

Protein

Carbs

Fats

Fruit/ Vegetables

Other

Porridge Oats with 50% water/50% skim milk

6:30am MEAL

Pre: BCAAs


Post: Protein Shake + BCAAs

9:30am SNACK

4 egg whites + 2 egg yolks scrambled or as an omelette

11:30am SNACK


1:00pm MEAL


Nuts or mixed seeds

Green veg or salad Healthy Carb (Sweet Potato . Wholegrain Rice)


3:00pm SNACK

5:00pm SNACK


7:00pm MEAL



Cottage cheese

1 portion of fruit


1 portion of fruit


OR Casein Shake

Low Carb Day if needed Time

Protein

Carbs

Fats

Fruit/ Vegetables

Other

Porridge Oats with 50% water/50% skim milk

6:30am MEAL

Pre: BCAAs


Post: Protein Shake + BCAAs

9:30am SNACK

4 egg whites + 2 egg yolks scrambled or as an omelette

11:30am SNACK


1:00pm MEAL


Nuts or mixed seeds

Green veg or salad Healthy Carb (Sweet Potato . Wholegrain Rice)


3:00pm SNACK

5:00pm SNACK


7:00pm MEAL



Cottage cheese

1 portion of fruit

1 portion of fruit


OR Casein Shake

Supplements This is how I use supplements for maximum effect while bulking. I have developed this plan from trying out different combinations and this is the way that I find works best. MORNING (MEAL 1 / BREAKFAST) •

Mix 1 scoop of chocolate whey protein or chocolate casein with porridge oats. Mix with 50% water and 50% skimmed milk. Add a few almonds for variety. PRE WORKOUT

•

Creatine – take as directed, before each workout. (Not for a cardio workout if you have already done a weights session earlier in the day) POST WORKOUT SHAKE • 1 scoop of whey protein with water. If you are a hard gainer, mix 1 scoop of whey protein with 1 scoop of a clean weight gainer () and water. (Not for a cardio workout if you have already done a weights session earlier in the day) PRE- AND POST-WORKOUT • BCAAs (dosage on bottle) 30 minutes before workout and the same right after workout. If using powder take as shake during workout. LATE NIGHT SNACK BEFORE BED • 1 scoop of chocolate casein with water. TIPS

•

DON’T overdo the protein shakes as it is a waste – better to gain weight with natural foods.

•

Post-workout shake: Depending on what time you train will dictate when you have this. Simply swap the shake for

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