Bony to Beastly: The Program

Citation preview

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BONY

BEASTLY

WORKOUTS TO

Training Program by

MARCO WALKER-NG Design by Jared Polowick & Shane Duquette

- COPYRIGHT & DISCLAIMER Before beginning any new exercise, nutrition or dietary supplement program you should consult a physician first. The information presented in this program is not meant to treat or prevent any disease or to provide the reader with medical advice. If you are looking for specific medical advice then you should obtain this information from a licensed health-care practitioner. This publication is intended for informational use only. Jared Polowick, Shane Duquette, Marco Walker-NG and www.bonytobeastly.com will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. The individual results obtained from the use of this program will vary from person to person and we make no guarantee as to the degree of results that you will personally achieve. This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for bonytobeastly.com members. Copyright and illegal distribution violations will be prosecuted.

© 2012 - www.bonytobeastly.com - All Rights Reserved

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CONTENTS

TERMINOLOGY FOR THE WORKOUT SHEETS. . . . . . . . . . . . . . . . . . . 4 PHASE 1: CORE, BACK TECHNIQUE & MUSCLE SIZE . . . . . . . . . . . . . 7 Day One. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 Day Two. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13 Day Three. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 Nutrition Checklist. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 Sample Grocery List. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 PHASE 2: SIZE + STRENGTH . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Day One. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 Day Two. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20 Day Three. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 Nutrition Checklist. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 PHASE 3: STRENGTH + SIZE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 PHASE 4: BEAST MODE. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25

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TERMINOLOGY FOR THE WORKOUT SHEETS Exercise order: This column is on the far left. It dictates which order to perform each exercise in (As, Bs, Cs, etc). The exercises go from heavy and complex to simpler and lighter the further down the sheet you get. They are to be performed in alphabetical order. You will typically see supersets (A1 + A2) because they allow you to perform more in less time. A superset means if you are doing squats and chin ups, you do one set of squats, rest, then one set of chin ups, rest, then back to squats — and continue until you’ve completed the required amount of sets for each. This will be labeled as A1 (Squats) and A2 (Chin Ups). So, essentially, you’ll be performing the exercises for each letter together as a circuit.

Exercise: This column says what exercise you’re doing; you will typically find a couple coaching cues to think of when you’re performing these exercises.

Week: This column will tell you which week you’re on. This is important because the amount of sets and reps you’re doing each week may change.

Reps: Officially known as repetitions, this is one full execution of the movement. So if you were doing a squat, going all the way down and then all the way up would be one repetition.

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Sets: This is how many times you’ll perform a desired number of repetitions at one time. A typical set in phase 1, for example, would have 12 repetitions performed in a row without easing the tension on the muscle. If 3 sets are indicated, that means you’ll be doing that set of 12 repetitions three times, resting between each set.

Rest: This is how long you can curse my name for. It will be in seconds. And it will never feel like enough. So 90s means 90 seconds of thinking “dammit Marco, I need more time to rest!”

Tempo: This represents how quickly you should lift the weight. 3 or 4 numbers usually describe it. Let’s use a 3011 tempo as an example. The first number represents the eccentric or “lowering” portion of the exercise. The second number indicates if there is a pause at the bottom of the movement—there almost never will be. The third number indicates how fast the concentric portion or “lifting” part will be. The fourth number indicates whether or not there is a pause at the top of the movement. If we used the 3011 tempo in a squat, it would mean you would lower the weight for 3 seconds, not pause at the bottom (0 seconds), lift the weight in 1 second, pause for 1 second squeezing the glutes at the top, and then lower the weight back down in 3 seconds. There is never any time when the muscle goes slack. Keeping that muscle consistently under tension for the indicated number of reps is important.

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Recording your progress: In the columns beside the main column, you will see set 1, set 2, etc. This is where you write in the weight you were lifting and how many reps you were able to lift it for.

Notes: In the notes section at the bottom you can write down any notes that you might want to record. For example if you feel really crappy or switched something because your knee was aching—write it down. Or if you need a place to write down a cute girl’s number! Not that that should be your focus … the gym is for training, man.

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PHASE 1: CORE, BACK TECHNIQUE & MUSCLE SIZE

forward head

postural alignment

rounded shoulders

beastly back

full body muscle growth

weak abdominal muscles strong core

flat/sway back beefy buns

Technique Phase One starts with relatively lighter weights and relatively higher reps. To get better at a skill you need to do lots of reps. I don’t expect you to have perfect technique right off the bat, especially if you don’t have a coach. I’ve been training seriously for close to 6 years and I still mess things up. However, by the end of phase 1, I expect you to be proficient enough to progress to phase 2. This first phase is crucial, as it will set the tone for the kind of results you will

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get in the following phases. I strongly recommend practicing your technique for squats, deadlifts and push-ups as much as possible with bodyweight outside of the workouts, whether it is a couple reps in front of the mirror before school/work, or whenever you go to pick something up off the ground. Just get those thoughtful practice reps in! Beginners can make strength and hypertrophy gains with just 40% of their 1RM, which means starting off a bit lighter will still give you impressive gains. Consider this analogy: if you need to cut a piece of small paper you would use scissors, right? You wouldn’t need to use a chainsaw yet because scissors will be the safest and most efficient tool for the job. The scissors will accomplish the job faster too, and produce BETTER results. However, when we’re about to cut down a giant red oak tree to harvest it for school supplies, that’s when you’ll need to bring out the big guns, as scissors just won’t do the trick anymore. That is how this program is designed.

Proper alignment The next goal of this phase, and program in general, is to improve your postural alignment. Why is this important? For one, if you take two guys with the same muscular development, the guy who has the best posture will always have a more attractive body. More importantly though your body will function much better, and you can rid yourself of chronic injuries and essentially bulletproof your body. If you value feeling good this is essential. I know muscle size is important, but training is ten times more fun when you’re not in pain. The confidence you get from a well functioning body is awesome! To achieve this goal the program focuses on the key areas of weakness—Upper back, core and glutes. Not only will this help improve your posture, it will make you a beast. Not many people have well developed backs and glutes. Try to imagine how you would look and function if your core was made of jello. Every time you went to do a squat, your upper body would fall over, you would get no power from your

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legs and would have trouble even standing. Now imagine if your core was made of a series of interwoven steel cables – pliable but rock solid. Imagine how much more weight you could lift, how much faster you could run, and how much more total power you could produce. To truly be a beast, you need a strong and capable core, something that is not made by endless crunches. An impressive back speaks for itself. Women, time and time again, have found powerful backs the most attractive muscle-related feature in a man. This is because your back is a true indicator of raw strength. Ironically, men typically spend their time working their chest and biceps, which pulls their shoulders forward and ruins the shape and power of their back and shoulders. This is a true indicator of gym-rat machine-strength. Sadly, spending time at the computer will hunch you in too. The result? Most men have terribly unattractive and dysfunctional backs. But you won’t.

Connective tissue strength Before we get into the heavier loading it’s important to not only strengthen and develop the muscle tissues, but also the connective tissues, such as tendons and ligaments. Since the reps are higher and there is more time under tension, this helps to better stimulate and strengthen the connective tissues. This will help to keep your body solid as you progressively shift to heavier and heavier weights. This is an area most trainees neglect, and mastering it will help you shoot way past them as you train.

Time under tension Time under tension signifies how long your muscles are under stress for. In this phase they’ll be under tension for a relatively long amount of time as far as building muscle is concerned. For this phase it is important to feel the muscles contract. Focus on “feeling the burn” in the right places. This is important to help develop coordination and that famed “mind-muscle connection”, which is very 9

important for developing excellent technique. It is also very important for muscular hypertrophy (increasing muscle size).

You’re going to get a ripped torso. Awesome abs, deep serratus muscles and bulging obliques are a fortunate byproduct of having an extremely functional core. This phase will give you a ripped functional core.

Eating for Mass As far as eating goes there’s one primary goal in Phase One: pack on the pounds. In order to do that we want you focusing on accomplishing three things:

1. Get in those calories. Remember how I said a calorie isn’t just a calorie? That’s true, however there’s that other fact that us skinny guys like to ignore: you absolutely need to consume enough calories. I’ve affectionately called this eating like a lumberjack, because you’ll likely find that you’re all of a sudden eating like a burly 200 pound manly man. You will not gain weight no matter how healthy you eat and how hard you train if you don’t eat enough, so ask yourself “what would a lumberjack eat?” every time you chow down. Hint: this includes steak and potatoes, not donuts and processed fruit juice.

2. Get in that protein. If you have some experience building muscle you already know how important this is. You should be eating 1-1.5 grams of protein for every pound you weigh minimum. Get it from steak, chicken, cottage cheese, greek yogurt, eggs, fish, protein powders, etc, and have it with every meal. You can’t build muscle if you aren’t supplying your body with the building blocks that it needs to construct it.

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3. Focus on consistency. Going from a skinny-boy’s diet to a muscle-building diet is a big switch. Take it day by day. The good news is that if you can accomplish goals 1 and 2 every day in the first week chances are you’ll go up by at least a couple of pounds. If you can accomplish goals 1 and 2 for the entire first phase you’ll be up 10+ pounds. If your nutrition choices are good ones and you’re hitting the gym hard those 10 pounds will be muscular ones. If you’re having trouble fitting all that food in your stomach try drinking more protein/fruit/dairy smoothies. Still not getting in enough? Try taking 1 oz shots of extra virgin olive oil or safflower oil (+250 healthy calories each). Don’t stress too much about putting on fat, since us skinny guys are pretty resistant to it. Some of our beta testers even reported getting leaner as they went through Phase One. Print out the Phase One nutrition checklist and slam down those calories!

Hungry for more? Start taking fish oil pills (i.e. salmon). They’ll help direct the food you’re eating towards muscle gain instead of fat gain. Take 3 capsules per day if you’re a regular skinny guy. Take 12-14 capsules per day if you’re skinny-fat. We also highly recommend creatine supplementation. It’s 100% healthy and will boost your results in the gym, allowing you to pack on muscle even more quickly. Do the warm-up routine on non-workout days at home, putting emphasis on perfect technique and feeling the muscles contract and release.

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BONY

TO

BEASTLY

PHASE ONE

DAY ONE

STARTED ON: FINISHED ON:

STARTING WEIGHT: FINISHING WEIGHT: CIRCUIT A

EXERCISE Rack Pulls From Mid Shin

WEEK

SETS

REPS

SET 1

1

2

12

SET 2

SET 3

SET 4

SET 5

– Neutral spine.

CUES

2

3

12

– Neutral neck.

REST: 60s

3

3

12

– “Hump” the bar.

TEMPO: 201

4

3

10

– Keep your shins vertical.

5

4

10

WEEK

SETS

REPS

1

2

12/side

– Glutes tight.

EXERCISE 1-arm DB Bench Press

– Shoulder down and back. SET 1

SET 2

SET 3

SET 4

SET 5

CUES

2

3

12/side

– Drive heels into ground + Core tight.

REST: 60s

3

3

12/side

– Forearm vertical.

TEMPO: 301

4

3

10/side

– Wrist straight.

5

4

10/side

– Shoulder down and back.

WEEK

SETS

REPS

Bodyweight 90/90

1

2

8/side

– Drive through heel on front leg.

Split Squat

2

3

10/side

– Keep the front shin vertical.

REST: 60s

3

3

10/side

– Back leg straight down.

TEMPO: 301

4

3

12/side

– Glute and oblique tight.

5

3

12/side

– Stand tall + be 90/90.

CIRCUIT B EXERCISE

EXERCISE

SET 1

SET 1

SET 2

SET 2

SET 3

SET 3

SET 4

SET 4

SET 5

SET 5

CUES

CUES

WEEK

SETS

REPS

1/2 Kneeling Cable Row

1

2

12/side

– Neutral spine.

1-arm Cable Row

2

3

12/side

– Push top leg into ground.

REST: 60s

3

3

12/side

– Squeeze glutes on trailing leg.

TEMPO: 2011

4

3

10/side

– Stay tall + shoulders down & back.

5

3

10/side

– Top knee in line with second toe.

CIRCUIT C

DAY ONE EXERCISE

Front Plank

SET 1

SET 2

SET 3

SET 4

SET 5

CUES

WEEK

SETS

REPS

1

3

4 x 5s

– Chin tucked.

2

3

4 x 10s

– Get long.

REST: 30s

3

3

4 x 15s

– Abs tight.

TEMPO: ISO

4

3

4 x 15s

– Glutes tight.

5

3

4 x 5s

WEEK

SETS

REPS

1

2

8

2

2

8

3

2

10

REST: 30s

4

2

10

TEMPO: 121

5

2

12

EXERCISE

WEEK

SETS

REPS

Bat Wings

1

2

3 x 10s

– Shoulder blades together.

EXERCISE Prone IYT on Incline Bench

– Keep your body in a straight line. SET 1

SET 2

SET 3

SET 4

SET 5

SET 1

SET 2

SET 3

SET 4

SET 5

CUES

CUES

2

2

3 x 15s

– Drive blades into your back pocket

REST: 30s

3

2

3 x 20s

– Glutes tight.

TEMPO: ISO

4

2

3 x 25s

– Chin tucked

5

2

3 x 30s

WEEK

SETS

REPS

1

2

15

– Stand tall.

CIRCUIT D EXERCISE Tricep Pushdowns

SET 1

SET 2

SET 3

SET 4

SET 5

CUES

2

2

15

– Shoulders down & back.

REST: 30s

3

2

15

– Glutes tight.

TEMPO: 201

4

2

12

– Obliques tight.

5

2

12

– Squeeze triceps

EXERCISE Workout Drink

WEEK

SETS

EVERY WEEK

ONE CHANCE

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5 – Think of all the muscle it will build

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BONY

TO

BEASTLY

PHASE ONE

DAY TWO

STARTED ON: FINISHED ON:

STARTING WEIGHT: FINISHING WEIGHT: CIRCUIT A

EXERCISE

WEEK

SETS

REPS

1-arm Tall Kneeling

1

2

12/side

– Get tall.

Lat Pulldown

2

3

12/side

– Tight abs.

REST: 60s

3

3

12/side

– Tight glutes.

TEMPO: 301

4

3

10/side

– Wrist straight.

5

4

10/side

WEEK

SETS

REPS

1

2

12

– Neutral spine and neck.

EXERCISE Goblet Squats

SET 1

SET 2

SET 3

SET 4

SET 5

CUES

– Shoulder down and back (locked in). SET 1

SET 2

SET 3

SET 4

SET 5

CUES

2

3

12

– Hips back.

REST: 60s

3

3

12

– Vertical shin.

TEMPO: 301

4

3

10

– Squeeze the glutes.

5

4

10

– Knee over second toe.

EXERCISE

WEEK

SETS

REPS

Push Ups

1

2

12

– Core tight, glutes tight.

CIRCUIT B SET 1

SET 2

SET 3

SET 4

SET 5

CUES

2

3

12

– Get tall.

REST: 60s

3

3

12

– Look straight at the ground.

TEMPO: 301

4

3

10

5

4

10

WEEK

SETS

REPS

1

2

12

– Squeeze your glutes.

EXERCISE DB Romanian Deadlift

SET 1

SET 2

SET 3

SET 4

SET 5

CUES

2

3

12

– Keep the shoulders down and back.

REST: 60s

3

3

12

– Neutral spine + neck.

TEMPO: 2011

4

3

10

– Shins pointing straight up

5

4

10

– Push the hips back.

CIRCUIT C

DAY TWO

SET 1

SET 2

SET 3

SET 4

SET 5

CUES

EXERCISE

WEEK

SETS

REPS

Side Plank

1

3

5 x 5s

– Chin tucked.

Repeat reps on each side

2

3

5 x 5s

– Get long.

REST: 0s

3

3

6 x 5s

– Obliques tight.

TEMPO: ISO

4

3

7 x 5s

– Glutes tight.

5

3

8 x 5s

WEEK

SETS

REPS

1

2

8

– Shoulder down and back.

2

2

8

– Movement like a door hinge.

3

2

10

– Slow it down.

REST: 0s

4

2

10

TEMPO: 202

5

2

10

WEEK

SETS

REPS

1

2

15

– Core and glutes tight.

EXERCISE Side Lying External Rotation

EXERCISE Cable Curls

– Keep your body in a straight line. SET 1

SET 1

SET 2

SET 2

SET 3

SET 3

SET 4

SET 4

SET 5

SET 5

CUES

CUES

2

2

15

– Shoulders back.

REST: 0s

3

2

15

– Elbows by your sides.

TEMPO: 201

4

2

12

5

2

12

WEEK

SETS

REPS

1

1

30-90s

– Get tall.

CIRCUIT D EXERCISE Split Squat EQI

SET 1

SET 2

SET 3

SET 4

SET 5

CUES

2

1

30-90s

– Neutral spine and neck.

REST: 0s

3

1

30-90s

– Glute tight on trailing leg.

TEMPO: 201

4

1

30-90s

– Core tight.

5

1

30-90s

– Hip, knee & foot – in a straight line.

EXERCISE Workout Drink

WEEK

SETS

EVERY WEEK

ONE CHANCE

WEEK 1

WEEK 2

13

WEEK 3

WEEK 4

WEEK 5

BONY

TO

BEASTLY

PHASE ONE

DAY THREE

STARTED ON: FINISHED ON:

STARTING WEIGHT: FINISHING WEIGHT: CIRCUIT A

EXERCISE Goblet Squats

WEEK

SETS

REPS

SET 1

1

2

12

SET 2

SET 3

SET 4

SET 5

– Neutral spine and neck.

CUES

2

3

12

– Hips back.

REST: 60s

3

3

12

– Vertical shin.

TEMPO: 301

4

3

10

– Squeeze the glutes.

5

4

10

WEEK

SETS

REPS

1-arm Tall Kneeling Lat

1

2

12/side

– Get tall

Pulldown

2

3

12/side

– Tight abs.

REST: 60s

3

3

12/side

– Tight glutes.

TEMPO: 3011

4

3

10/side

– Wrist straight.

5

4

10/side

– Shoulder down and back (locked in).

WEEK

SETS

REPS

1

2

12

– Stay tall.

EXERCISE

– Knee over second toe. SET 1

SET 2

SET 3

SET 4

SET 5

CUES

CIRCUIT B EXERCISE Seated Row Neutral Grip

SET 1

SET 2

SET 3

SET 4

SET 5

CUES

2

3

12

– Shoulders down and back.

REST: 60s

3

3

12

– Wrists neutral.

TEMPO: 2011

4

3

10

– Body completely rigid.

5

3

10

– Don’t lean back/poke head forward.

WEEK

SETS

REPS

1

2

12

– Squeeze your glutes.

EXERCISE DB Romanian Deadlift

SET 1

SET 2

SET 3

SET 4

SET 5

CUES

2

3

12

– Keep the shoulders down and back.

REST: 60s

3

3

12

– Neutral spine + neck.

TEMPO: 301

4

3

10

– Shins pointing straight up

5

3

10

– Push the hips back.

CIRCUIT C

DAY THREE EXERCISE

Front Plank

SET 1

SET 2

SET 3

SET 4

SET 5

CUES

WEEK

SETS

REPS

1

3

4 x 5s

– Chin tucked.

2

3

4 x 10s

– Get long.

REST: 0s

3

3

4 x 15s

– Abs tight.

TEMPO: ISO

4

3

4 x 15s

– Glutes tight.

5

3

4 x 15s

WEEK

SETS

REPS

1

2

8

– Stay tall.

2

2

8

– Abs tight.

3

2

10

– Shoulders back.

REST: 0s

4

2

10

TEMPO: 121

5

2

12

WEEK

SETS

REPS

1

2

80 yards

EXERCISE Prone IYT on Incline Bench

EXERCISE Farmer Carries

2

2

80 yards

REST: 30s

3

2

80 yards

TEMPO: ISO

4

2

80 yards

5

2

80 yards

WEEK

SETS

REPS

1

2

15

– Keep your body in a straight line. SET 1

SET 1

SET 2

SET 2

SET 3

SET 4

SET 5

CUES

SET 3

SET 4

SET 5

CUES

CUES

CIRCUIT D EXERCISE Lateral Raises

2

2

15

REST: 45s

3

2

15

TEMPO: 202

4

2

12

5

2

12

EXERCISE Workout Drink

WEEK

SETS

EVERY WEEK

ONE CHANCE

SET 1

SET 2

SET 3

SET 4

SET 5

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

14

BONY WEEK ONE

TO

BEASTLY

YOUR PERSONAL

Nutrition Checklist

WEEK TWO

STARTING WEIGHT:

DAILY CALORIE GOAL: CALORIE INTAKE

DAILY PROTEIN GOAL: PROTEIN INTAKE

DAILY CALORIE GOAL:

GOAL REACHED?

CALORIE INTAKE

Monday

Monday

Tuesday

Tuesday

Wednesday

Wednesday

Thursday

Thursday

Friday

Friday

Saturday

Saturday

Sunday

Sunday

WEIGHT GAIN:

WEIGHT GAIN:

WEEK THREE

WEEK FOUR

STARTING WEIGHT:

DAILY CALORIE GOAL: CALORIE INTAKE

DAILY PROTEIN GOAL: PROTEIN INTAKE

Monday Tuesday

Wednesday

Wednesday

Thursday

Thursday

Friday

Friday

NUTRITION CHECKLIST Saturday

Saturday

Sunday

Sunday

WEIGHT GAIN:

WEIGHT GAIN:

DAILY PROTEIN GOAL: PROTEIN INTAKE

GOAL REACHED?

HOW TO ADJUST YOUR DIET BASED ON YOUR RESULTS

STARTING WEIGHT:

CALORIE INTAKE

GOAL REACHED?

STARTING WEIGHT:

CALORIE INTAKE

Tuesday

DAILY CALORIE GOAL:

DAILY PROTEIN GOAL: PROTEIN INTAKE

DAILY CALORIE GOAL:

GOAL REACHED?

Monday

WEEK FIVE

STARTING WEIGHT:

DAILY PROTEIN GOAL: PROTEIN INTAKE

If you aren’t happy with how much muscle you built this week, just

GOAL REACHED?

remember the four I’s: increase, increase, increase, and increase.

Monday Tuesday

To increase muscle gain:

Wednesday

a. Increase your calories.

Thursday

b. Increase the amount of carbs in your workout drinks.

Friday

c. Increase post-work out meal size

Saturday

d. Increase breakfast size

Sunday

To reduce fat gain while gaining muscle:

WEIGHT GAIN:

a. Eat more frequently (spread out your calories over more meals). b. Clean up your diet to 90%. c. Reduce carbs right before bed. For more info, check out 'Adjusting your diet based on your results in Chapter 5 of the ebook'.

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BONY

TO

BEASTLY

       

Lean red meat (top round, sirloin, etc)



X-large organic free-range eggs

    

Plain yogurt (2% or 3%)

      

Spinach

  

Hot peppers

        

Frozen mixed berries

Pork Salmon Chicken Turkey Turkey sausage Game (bison, deer, boar, elk, ostrich, etc)

      

YOUR PERSONAL

Grocery List

Beans (kidney, black, etc) Chick peas Lentils Quinoa Wild rice Oats Yams / sweet potatoes

Oysters

Plain greek yogurt Cheese (cheddar, parmesan, mozzarella, etc) Milk (2%, whole or lactose free) Kefir (digestion)

Tomatoes Broccoli Cauliflower

       

Walnuts

   

Tea

            

Peanut butter

Cashews Almonds Peanuts Avocados Olive oil Safflower oil Fish oil (salmon or krill)

Coffee Kombucha Sauerkraut

Cabbage (not iceberg lettuce) Carrots (baby or full) Red / green peppers

Garlic SAMPLE GROCERY LIST Onions

Bananas Pineapples (digestion) Oranges Apples Grapes

SUPPLEMENTS

Almond butter Hot sauce Vinegar Apple cider vinegar Pesto Tomato sauce (glass, not can) Cinnamon Turmeric Cayenne Himalayan salt Pepper Crushed chilis

Plums Pears Lemons

16

     

Whey Fish oil (salmon or krill) Creatine Greens+ Glutamine Dextrose (glucose)

PHASE 2: SIZE + STRENGTH

Phase 2

huge strength Gains

full body muscle growth

improved alignment

Going into Phase Two you should feel very confident squatting and deadlifting with proper form. You should be able to feel your glutes working a lot in these movements as well—not the lower back. If you feel like you still need some work, feel free to stay in Phase One for another week. If you are ready to progress, you’ll notice some changes. The time under tension is a bit shorter, however you’ll now be using heavier weights, which will help stimulate greater anabolic hormone production.

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Even though the weights are heavier I’d still like you to focus on feeling the right muscle doing the work. While you’ll feel less of a burn because you aren’t lifting as long, you still want to feel tension in the correct places. You’ll notice that each exercise has progressed into something slightly more challenging. If you really focused on your technique in Phase One, there shouldn’t be much of a struggle to progress, as most of them are heavily based on the exercises you’ve gotten familiar with in Phase One. This will allow you to crank that weight up without having to worry too much about learning new form. This month you should already have a solid grasp on the quantity of food you need to eat to build muscle, so there’s more emphasis on cleaning the diet up and mastering macronutrient breakdowns. Instead of focusing solely on protein intake we’ll start focusing on eating a balanced diet that will really pack on the lean muscle, resist fat gains and improve your health. You’ll still need to get those calories in to grow, but by now it should be becoming easier and more habitual. It may hurt to hear this, but now that you’re muscling up you’ll likely actually need to increase that daily intake to feed that powerful, beautiful and demanding new muscle you’ve built.

Hungry for more? If you aren’t getting in your super vegetables we recommend either adding spinach to your protein/fruit shakes and/or buying a greens supplement. There are a lot of options out there. Greens+ has great value and is a reliable brand, and Athletic Greens are the higher end and higher performance alternative.

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BONY

TO

BEASTLY

PHASE TWO

DAY ONE

STARTED ON: FINISHED ON:

STARTING WEIGHT: FINISHING WEIGHT: CIRCUIT A

EXERCISE Rack Pulls From Mid Shin

WEEK

SETS

REPS

SET 1

1

2

10

SET 2

SET 3

SET 4

SET 5

– Neutral spine.

CUES

2

3

10

– Neutral neck.

REST: 90s

3

3

8

– “Hump” the bar.

TEMPO: 301

4

4

8

– Keep your shins vertical.

5

4

8

WEEK

SETS

REPS

1

2

10/side

– Glutes tight.

EXERCISE 1-arm DB Bench Press

– Shoulder down and back. SET 1

SET 2

SET 3

SET 4

SET 5

CUES

2

3

10/side

– Drive heels into ground + Core tight.

REST: 90s

3

3

8/side

– Forearm vertical.

TEMPO: 301

4

4

8/side

– Wrist straight.

5

4

8/side

– Shoulder down and back.

WEEK

SETS

REPS

1-DB 90/90 Split Squat

1

2

8/side

– Drive through heel on front leg.

(weight on forward leg side)

2

3

10/side

– Keep the front shin vertical.

REST: 60s

3

3

10/side

– Back leg straight down.

TEMPO: 301

4

3

12/side

– Glute and oblique tight.

5

3

12/side

– Stand tall + be 90/90.

CIRCUIT B EXERCISE

EXERCISE

SET 1

SET 1

SET 2

SET 2

SET 3

SET 3

SET 4

SET 4

SET 5

SET 5

CUES

CUES

WEEK

SETS

REPS

Split Stance Low

1

2

10/side

– Stay tight.

Cable Row

2

3

10/side

– Don’t rotate.

REST: 60s

3

3

8/side

– Shoulder down and back.

TEMPO: 2011

4

3

8/side

– Stay tall.

5

3

8/side

WEEK

SETS

REPS

1

2

15s/side

– Glutes tight. – Back straight.

DAY ONE EXERCISE

1-Leg Front Plank

CIRCUIT C

2

2

15s/side

REST: 0s

3

2

20s/side

TEMPO: ISO

4

2

20s/side

5

2

25s/side

WEEK

SETS

REPS

1

2

8

2

2

8

3

2

10

REST: 0s

4

2

10

TEMPO: 121

5

2

12

WEEK

SETS

REPS

1

2

15

EXERCISE Prone IYT on Flat Bench

SET 1

SET 1

SET 2

SET 2

SET 3

SET 4

SET 5

CUES

SET 3

SET 4

SET 5

CUES

CUES

CIRCUIT D EXERCISE EZ-Bar Curls

2

2

15

REST: 45s

3

2

15

TEMPO: 201

4

2

12

5

2

12

EXERCISE Workout Drink

WEEK

SETS

EVERY WEEK

ONE CHANCE

SET 1

SET 2

SET 3

SET 4

SET 5

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

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BONY

TO

BEASTLY

PHASE TWO

DAY TWO

STARTED ON: FINISHED ON:

STARTING WEIGHT: FINISHING WEIGHT: CIRCUIT A

EXERCISE

WEEK

SETS

REPS

Chin-Ups

1

2

15s

– Drive elbows down to ground.

ISO Hold

2

3

20s

– Shoulder blades in back pocket.

REST: 90s

3

3

20s

– Chest must touch at all times.

TEMPO: ISO

4

4

25s

– Tight abs.

5

4

25s

WEEK

SETS

REPS

1

2

12

– Neutral spine and neck.

EXERCISE Front Squats

SET 1

SET 1

SET 2

SET 2

SET 3

SET 3

SET 4

SET 4

SET 5

SET 5

CUES

CUES

2

3

12

– Hips back.

REST: 90s

3

3

12

– Vertical shin.

TEMPO: 111

4

3

10

– Squeeze the glutes.

5

3

10

– Knee over second toe.

EXERCISE

WEEK

SETS

REPS

Push Ups

1

2

10

– Core tight, glutes tight.

CIRCUIT B SET 1

SET 2

SET 3

SET 4

SET 5

CUES

2

3

10

– Get tall.

REST: 60s

3

3

8

– Look straight at the ground.

TEMPO: 301

4

3

8

5

3

8

EXERCISE

SET 1

SET 2

SET 3

SET 4

SET 5

CUES

WEEK

SETS

REPS

1-DB Step Up

1

2

10/side

– Drive heel into step. Feet straight.

(DB on side of forward leg)

2

3

10/side

– Upright torso—always.

REST: 60s

3

3

10/side

– Shoulders & hips square.

TEMPO: 3011

4

4

10/side

– Squeeze glutes

5

4

10/side

DAY TWO EXERCISE

Tall Kneeling Pallof Press

– Hips in line with knee & foot.

CIRCUIT C SET 1

SET 2

SET 3

SET 4

SET 5

CUES

WEEK

SETS

REPS

1

3

15s/side

– Stay tall.

2

3

20s/side

– Glutes tight.

REST: 0s

3

3

25s/side

– Obliques tight.

TEMPO: ISO

4

3

30s/side

– Arms straight.

5

3

30s/side

EXERCISE

SET 1

SET 2

SET 3

SET 4

SET 5

CUES

WEEK

SETS

REPS

Seated External Rotation

1

2

8/side

– Stay tall.

(on knee)

2

2

8/side

– Wrist straight.

3

2

10/side

– Arm at 90 degrees.

REST: 0s

4

2

10/side

TEMPO: 202

5

2

10/side

WEEK

SETS

REPS

1

1

30-90s

– Get tall.

CIRCUIT D EXERCISE Split Squat EQI

SET 1

SET 2

SET 3

SET 4

SET 5

CUES

2

1

30-90s

– Neutral spine and neck.

REST: 30s

3

1

30-90s

– Glute tight on trailing leg.

TEMPO: ISO

4

1

30-90s

– Core tight.

5

1

30-90s

– Hip, knee & foot – in a straight line.

WEEK

SETS

REPS

1

2

12

EXERCISE Lateral Raise

2

2

12

REST: 45s

3

2

10

TEMPO: 202

4

2

10

5

2

8

EXERCISE Workout Drink

WEEK

SETS

EVERY WEEK

ONE CHANCE

SET 1

SET 2

SET 3

SET 4

SET 5

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

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CUES

BONY

TO

BEASTLY

PHASE TWO

DAY THREE

STARTED ON: FINISHED ON:

STARTING WEIGHT: FINISHING WEIGHT: CIRCUIT A

EXERCISE Front Squats

WEEK

SETS

REPS

SET 1

1

2

10

SET 2

SET 3

SET 4

SET 5

– Neutral spine and neck.

CUES

2

3

10

– Hips back.

REST: 90s

3

3

8

– Vertical shin.

TEMPO: 301

4

4

8

– Squeeze the glutes.

5

4

8

EXERCISE

WEEK

SETS

REPS

Chin-Ups

1

2

15s

– Drive elbows down to ground.

– Knee over second toe. SET 1

SET 2

SET 3

SET 4

SET 5

CUES

ISO Hold

2

3

20s

– Shoulder blades in back pocket.

REST: 90s

3

3

20s

– Chest must touch at all times.

TEMPO: ISO

4

4

25s

– Tight abs.

5

4

25s

WEEK

SETS

REPS

Seated Cable Row

1

2

10

– Stay tall.

(Pronated Grip)

2

3

10

– Shoulders down and back.

REST: 60s

3

3

8

– Wrist neutral.

TEMPO: 2011

4

3

8

– Body should remain rigid.

5

3

8

– No forward head poke or body lean!

CIRCUIT B EXERCISE

EXERCISE

SET 1

SET 1

SET 2

SET 2

SET 3

SET 3

SET 4

SET 4

SET 5

SET 5

CUES

CUES

WEEK

SETS

REPS

Barbell Romanian Deadlift

1

2

10

– Feet pointing straight ahead.

(use straps if necessary)

2

3

10

– Stand up tall.

REST: 60s

3

3

8

– Pull back hips, slight bend at knee.

TEMPO: 2011

4

3

8

– Keep your back flat.

5

3

8

DAY THREE EXERCISE

1-Leg Prone Bridge

WEEK

SETS

REPS

1

2

15s/side

2

2

15s/side

REST: 0s

3

2

20s/side

TEMPO: ISO

4

2

20s/side

5

2

25s/side

WEEK

SETS

REPS

1

2

8

2

2

8

3

2

10

REST: 0s

4

2

10

TEMPO: 121

5

2

12

WEEK

SETS

REPS

1

2

15

EXERCISE Prone IYT on Flat Bench

– Squeeze glutes to lift weigt.

CIRCUIT C SET 1

SET 2

SET 3

SET 4

SET 5

CUES

SET 1

SET 2

SET 3

SET 4

SET 5

CUES

CUES

CIRCUIT D EXERCISE Close-Grip Push-Ups

2

2

15

REST: 60s

3

2

12

TEMPO: 302

4

2

12

5

2

10

EXERCISE Workout Drink

WEEK

SETS

EVERY WEEK

ONE CHANCE

SET 1

SET 2

SET 3

SET 4

SET 5

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

21

BONY

TO

BEASTLY

YOUR PERSONAL

Nutrition Checklist

Goal: big calories, optimal macronutrient intake, eating clean bonus: spinach in shakes and/or greens supplement Daily balance of calories: Protein: 20-25% – Carbs: 40-50% – Fats: 25-30% Number of calories in each gram of: Protein: 4 calories – Carbs: 4 calories – Fats: 9 calories

WEEK ONE

WEEK TWO

STARTING WEIGHT:

DAILY CALORIE GOAL: CALORIES

DAILY PROTEIN GOAL: PROTEIN

CARBS

FATS

DAILY CALORIE GOAL:

GOAL REACHED?

CALORIES

Mon.

Mon.

Tues.

Tues.

Wed.

Wed.

Thurs.

Thurs.

Fri.

Fri.

Sat.

Sat.

Sun.

Sun.

WEIGHT GAIN:

WEIGHT GAIN:

WEEK THREE

WEEK FOUR

STARTING WEIGHT:

DAILY CALORIE GOAL: CALORIES

DAILY PROTEIN GOAL: PROTEIN

CARBS

FATS

Mon. Tues.

Wed.

Wed.

Thurs.

Thurs.

Fri.

Fri.

Sat.

Sat.

Sun.

Sun.

WEIGHT GAIN:

WEIGHT GAIN:

NUTRITION CHECKLIST

DAILY PROTEIN GOAL: PROTEIN

CARBS

FATS

GOAL REACHED?

DAILY PROTEIN GOAL: PROTEIN

CARBS

FATS

GOAL REACHED?

TIPS FOR EATING CLEAN

STARTING WEIGHT:

CALORIES

PROTEIN

STARTING WEIGHT:

CALORIES

Tues.

DAILY CALORIE GOAL:

DAILY PROTEIN GOAL:

DAILY CALORIE GOAL:

GOAL REACHED?

Mon.

WEEK FIVE

STARTING WEIGHT:

CARBS

FATS

Best protein sources:

GOAL REACHED?

red meat, chicken, fish, tuna, whey, greek yogurt, cottage

Mon.

cheese, eggs

Tues.

Best carb sources:

Wed.

fruits, vegetables, sweet potatoes, bananas, quinoa, oats,

Thurs.

raw honey, beans, yogurt, milk

Fri. Sat.

Best fat sources:

Sun.

olive oil, egg yolks, nuts, cheese, avocados, fish oil pills,

WEIGHT GAIN:

safflower oil

22

PHASE 3: STRENGTH + SIZE

huge size increases

huge strength increases

physique really begins to take on a powerful shape

In this phase, the exercises will progress to more challenging variations. The reps and time under tension decrease once more to allow for more weight to be used. As you start lifting heavier and heavier weights, you must be even more conscious of your technique. This is usually the phase when people start to forgo technique in place of weight. Getting stronger can be addictive, so I urge you to follow the weight selection rules as you continue to progress. Don’t let yourself be tempted over to the dark side. By now you should instinctively know how to choose foods that are

23

conducive to muscle gain, so this month we’re going to focus on finessing your nutrient timing. We’ll be making sure you’re eating properly for your body’s physiological state at different points during the day, and making the most of all your anabolic muscle building windows so that you can really maximize your gains. We haven’t forgotten to include the sheets—you’ll be able to download the workout sheets and nutrition checklist in the Training Videos section of the forum when you get there.

Hungry for more? 100% perfect workout nutrition, complete with a total of 1.2g dextrose per pound bodyweight, 0.6g whey protein per pound bodyweight and 15g glutamine. Either split these up into 3 drinks and have one right before, one during and one right after, or mix it all together in one big shaker, sip on it during your workout and chug the remainder after. The dextrose and protein will feed your muscles as you train, preventing muscle breakdown and drastically improving upon muscle growth from your workout. The glutamine will trigger an even larger insulin response, which can lead to improved glycogen storage and muscle protein recovery, as well as neutralizing the acidic effect of your protein drink (3g of baking soda is a cheaper alternative for acid neutralization). This beast of a drink will produce a bunch of positive effects, like increased muscle blood flow (which improves nutrient delivery), increased anabolic hormone production (HGH, Testosterone, IGF-1), and you will have sparked your muscles to rebuild themselves bigger and stronger.

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PHASE 4: BEAST MODE

beast strength

cannonball shoulders brightly polished guns

muscles become denser

rock solid six-pack

Congratulate yourself on your hard work and dedication! Time to polish your guns and chisel that body! By now your technique should be rock solid and you should feel very confident lifting weights in all major movements. I think one of the most exciting things about this phase is that you finally get to bench press! I know we’ve been holding out on you for a while. However, now your core and shoulder stability are much better; your arm, chest and shoulder muscles should be strong and symmetrical; and you’ve built up strength in all your stabilizer muscles. You’ll be able to get much more out of the exercise. Prepare to start setting new personal

25

strength records. The other cool thing about this phase is that now we’ll focus more on lifting heavier in the big lifts for more sets and do less work in the accessory lifts. You should notice a big strength and size increase from this phase, and I wouldn’t be surprised if you were hitting your weight goals by now. With great muscle comes great responsibility. This phase we’re really hammering home the finer details of nutrition that will take you into the upper echelons of health, strength and performance. By now your dietary habits have probably already made a 180-degree switch! This is important because the heavier loading and increased volume from the workouts will take a toll on your body. During this phase we’ll be focused on maximizing anabolic hormone production (testosterone, IGF-1, hGH), minimizing catabolic hormone production (primarily cortisol) and eating for maximum health, strength and performance. At this point you should be eating only “complete” meals. Meals that consist of healthy protein, balanced fats (saturated, monounsaturated and polyunsaturated), and fruits or vegetables (+dense carbss when appropriate). By the end of this month you should be ready to forget about the sheets and lead a healthy life that has you instinctively eating for muscle gain. You should be able to skim any menu and pick out a healthy and tasty meal, be able to masterfully whip up a dish for a date that’s secretely a muscle-building powerhouse of a meal, and you should be able to consume the correct amount of calories without really even having to think about it. During this phase it’s also time to take a look at where your strengths and weaknesses are and address them, both in the kitchen and in the gym. Are you experiencing any bloating, indigestion or having trouble sleeping? Do you need to trim down on any fat? Is a particular muscle group lagging behind the rest and in need of special attention? The forum will be an invaluable resource for really tailoring this final phase to your particular needs.

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