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com

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 GTPS 2.0
STAGE 21

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Congratulations! You completed Stage Twenty. Now onto Stage
Twentyone!!!

Pledge
I agree to put in Maximum Effort and conviction to the cause of
Growing Taller. Under no circumstances shall I give up or quit
because deep in my heart I know that I was born to do this. This is
destiny, and I Will Not Stop until I Achieve My Goal.
Signed

Name

Age

Date

Starting Height

Height Goal

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Stage Twentyone

This Month we are including a shoulder press and stretch

exercise

So, in the next 30 days you will be doing:

1) Calorie tracking & hit your MAS number daily.
2) 6 sleep cycles per night (or 5 per night with a 90-minute power
nap).
3) 45 minutes to 1 hour of steady state cardio per day on a bike.
4) Consuming your upper tolerable limit of calcium and 2000-5000
IU (vitamin D).
5) Trying to hit your Macronutrient ratios of 40% carbohydrates,
40% proteins and 20% fats.
6) Take your Vitamin and Mineral Supplement: Triumph
7) 5 sets of 30 second hangs
8) 2 HIIT training sessions per week each session lasts 20
minutes with 5 minute cool down
9) 5 sets of 30 - 60 second underhand hangs daily

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 10) Take superfood supplement Genesis daily
11) Adjust seat height every 2 weeks/month
12) Take Triton supplement
13) 10 sets of 1 of 4 squat & stretch exercises once per week
14) Take joint supplement Fortify
15) 10 sets of underhand pull ups with 30-60 second mountain
stretch in between, once per week
16) Take natural sleep supplement Lunar 2-3 nights per week
17) 10 sets of 8-12 dead lifts with 40-50 second PNF hamstring
stretch between sets, once per week
18) 10 sets of 8-12 calf raises with 2 grow taller calf stretches per
leg after each set, once per week
19) 10 sets of 8-12 reps of preferred triceps exercise with triceps
stretch after each set for both arms, once per week
20) 10 sets of 8-12 reps of preferred biceps exercise with 30
second biceps stretch after each set for both arms, once per
week
21) 10 sets of 8-12 reps of shoulder press exercise with 3
shoulder stretches for each arm after each set, once per week
How will this help me to grow taller not wider, how will this
help me to gain height?
Firstly, it’s vital that we maintain healthy shoulders especially when
we use them so much for growing taller. Without strong shoulders
you would be unable to do:
• your upside down hangs from stage 7,
• your underhand hangs from stage 9,
• the double forward bend stretch after your squats on stage 13,
• the underhand pull ups and mountain stretch from stage 15,
• the deadlift and PNF stretch from stage 17,

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 • your triceps stretch from stage 19 and
• your biceps stretch from stage 20.
You would need to leave out these 7 stages if you didn’t look after
your shoulders properly.
Not only will we be able to perform all 7 stages but we will be able
to improve upon the exercises and stretches which means that
overall we will have a much better chance at maximizing our height.
Secondly, it will keep our bodies in proportion as we grow taller. I’m
not saying that we need massive shoulders like a body builder but
well developed shoulders, or “toned” shoulders do help a person to
look taller.
My favorite TV show “Lost” has 2 main male characters, Jack and
Sawyer. Everybody thought that Sawyer was taller than Jack,
however, it was the other way around. Because Sawyer had better
shoulder development, he actually looked an inch taller than the
guy who actually was an inch taller.
You can capitalize on this too by doing a shoulder press and stretch
exercise.
So, do 10 sets of 8-12 reps of your preferred shoulder press
exercise with 3 shoulder stretches after each set for each arm.
That’s 6 stretches, why so many?
The shoulders are a complex muscle that have 3 separate heads.
Each head must be stretched separately in order for it to be
effective.
We’re going to put the shoulder press and stretch exercise the day
after we do our biceps exercise and stretch.
Demonstration:
A great exercise to warm up the shoulders is the rower. We will
do between 500 to 1000 meters before doing our shoulder press
exercise.
This is called a military press and is done with a bar. So, hands
roughly about a shoulder width apart, put your elbows underneath
your shoulders and then push that weight all the way up. As you go
past the chin, you push your head forwards and then as you come

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back down, you just move the head slightly back just so you can get
the bar to your chest. As you do this for the first time , the tendency
is to lean backwards and not push your head forwards but then
if you do push your head forwards, it becomes more of a natural
movement then and you are actually more balanced.
If this is your first time, I would seek help from someone who knows
what they are doing like a personal trainer and just go very light to
begin with.
For the first shoulder stretch, put your hands all the way in the back
and then push your chest out as you do it. This will stretch out the
front deltoids. Hold this stretch for approximately 30 seconds.
An alternative stretch is to lock your hands together and then push
them back, which will stretch out the front deltoids. So , technically we
are only doing 5 stretches as this stretch stretches both the front heads.
The second stretch is for the sides. Bring your arm across the chest
and use your other arm to pull your elbow into your chest. You’ll feel
this right away. Hold this position for 30 seconds. You can feel this
right away.
The third stretch, you scoop your elbow not to your chest but to the
other shoulder, you will feel this in your rear deltoids, the back of the
shoulder.
Remember for the side deltoids and the rear deltoids you need to
do both arms.
So for the under 18 version or minimal weight, would be to do the
military press just with the barbell itself with no weights, still doing
the 5 stretches in between each set.
If your gym does not have a barbell or squat rack, you can always
use dumbbells. Once you have raised the dumbbells , it is a similar
movement to what you do with the barbell, you don’t need to move
your head backwards or forwards, simply lean slightly back onto the
seat and push the dumbbells straight up and down .
This may be preferable for a lot of people to the military press. If
you do start with the dumbbells, you do not want to start too heavy ,
you can go lighter.

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Some tips:
For the seated dumbbell press, just be careful when you get the
weights up. I tend to balance them on my legs and then let the legs
lift the dumbbells to get them into position. And be careful when you
bring the dumbbells back down.
For some people who are not trained to get the stability right in
the shoulder press, the shoulder press machine is perfect for that.
Even if you don’t want to use it for stabilization, you can just use it
anyway as it is really good and you can use the same technique as
the shoulder dumbbell press and adjust the weight on the weight
stack.

To summarize:
This month, do 10 sets of 8-12 reps of your preferred shoulder
press exercise with 3 shoulder stretches after each set for each
arm. Do this once per week.
The Number of CHEAT DAYS allowed this month = 2

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Day 1
‰‰ MAS number ____
‰‰ Track and hit MAS number daily
‰‰ 6 sleep cycles per night
(or 5 per night with a 90 minute powernap)
‰‰ 45 minutes to 1 hour steady state cardio on a bike
‰‰ Hit your tolerable upper level of calcium & vitamin D
‰‰ Hit your macronutrient split of 40% carbs, 40% protein and 20% fat
‰‰ Take your multivitamin supplement (8 pills/day)
‰‰ 5 sets of 30 second hangs – preferably using gravity boots
‰‰ 2 HIIT training sessions per week each session lasts 20 minutes
with 5 minute cool down
‰‰ 5 sets of 30 - 60 second underhand hangs daily
‰‰ Take superfood supplement Genesis daily
‰‰ Adjust seat height of bike every 2 weeks/month
‰‰ Take Triton supplement
‰‰ 10 sets of 1 of 4 squat & stretch exercises once per week
‰‰ Take joint supplement Fortify
‰‰ Take natural sleep supplement Lunar 2-3 nights per week
Notes:

©GrowTallerPyramidSecret.com
Day 2
‰‰ MAS number ____
‰‰ Track and hit MAS number daily
‰‰ 6 sleep cycles per night
(or 5 per night with a 90 minute powernap)
‰‰ 45 minutes to 1 hour steady state cardio on a bike
‰‰ Hit your tolerable upper level of calcium & vitamin D
‰‰ Hit your macronutrient split of 40% carbs, 40% protein and 20% fat
‰‰ Take your multivitamin supplement (8 pills/day)
‰‰ 5 sets of 30 second hangs – preferably using gravity boots
‰‰ 5 sets of 30 - 60 second underhand hangs daily
‰‰ Take superfood supplement Genesis daily
‰‰ Take Triton supplement
‰‰ Take joint supplement Fortify
‰‰ 10 sets of underhand pull ups with 30-60 second mountain
stretch in between, once per week
Notes:

©GrowTallerPyramidSecret.com
Day 3
‰‰ MAS number ____
‰‰ Track and hit MAS number daily
‰‰ 6 sleep cycles per night
(or 5 per night with a 90 minute powernap)
‰‰ 45 minutes to 1 hour steady state cardio on a bike
‰‰ Hit your tolerable upper level of calcium & vitamin D
‰‰ Hit your macronutrient split of 40% carbs, 40% protein and 20% fat
‰‰ Take your multivitamin supplement (8 pills/day)
‰‰ 5 sets of 30 second hangs – preferably using gravity boots
‰‰ 5 sets of 30 - 60 second underhand hangs daily
‰‰ Take superfood supplement Genesis daily
‰‰ Take Triton supplement
‰‰ Take joint supplement Fortify
‰‰ 10 sets of 8-12 deadlifts with a 40-50 second PNF hamstring
stretch between sets per leg, once per week
Notes:

©GrowTallerPyramidSecret.com
Day 4
‰‰ MAS number ____
‰‰ Track and hit MAS number daily
‰‰ 6 sleep cycles per night
(or 5 per night with a 90 minute powernap)
‰‰ 45 minutes to 1 hour steady state cardio on a bike
‰‰ Hit your tolerable upper level of calcium & vitamin D
‰‰ Hit your macronutrient split of 40% carbs, 40% protein and 20% fat
‰‰ Take your multivitamin supplement (8 pills/day)
‰‰ 5 sets of 30 second hangs – preferably using gravity boots
‰‰ 5 sets of 30 - 60 second underhand hangs daily
‰‰ Take superfood supplement Genesis daily
‰‰ Take Triton supplement
‰‰ Take joint supplement Fortify
‰‰ 10 sets of 8-12 calf raises with 2 grow taller calf stretches per
leg after each set, once per week

Notes:

©GrowTallerPyramidSecret.com
Day 5
‰‰ MAS number ____
‰‰ Track and hit MAS number daily
‰‰ 6 sleep cycles per night
(or 5 per night with a 90 minute powernap)
‰‰ 45 minutes to 1 hour steady state cardio on a bike
‰‰ Hit your tolerable upper level of calcium & vitamin D
‰‰ Hit your macronutrient split of 40% carbs, 40% protein and 20% fat
‰‰ Take your multivitamin supplement (8 pills/day)
‰‰ 5 sets of 30 second hangs – preferably using gravity boots
‰‰ 5 sets of 30 - 60 second underhand hangs daily
‰‰ Take superfood supplement Genesis daily
‰‰ Take Triton supplement
‰‰ Take joint supplement Fortify
‰‰ 10 sets of 8-12 reps of triceps exercise with a triceps stretch after
each set for both arms, once per week

Notes:

©GrowTallerPyramidSecret.com
Day 6
‰‰ MAS number ____
‰‰ Track and hit MAS number daily
‰‰ 6 sleep cycles per night
(or 5 per night with a 90 minute powernap)
‰‰ 45 minutes to 1 hour steady state cardio on a bike
‰‰ Hit your tolerable upper level of calcium & vitamin D
‰‰ Hit your macronutrient split of 40% carbs, 40% protein and 20% fat
‰‰ Take your multivitamin supplement (8 pills/day)
‰‰ 5 sets of 30 second hangs – preferably using gravity boots
‰‰ 5 sets of 30 - 60 second underhand hangs daily
‰‰ Take superfood supplement Genesis daily
‰‰ Take Triton supplement
‰‰ Take joint supplement Fortify
‰‰ 10 sets of 8-12 reps of biceps exercise with a 30 second biceps
stretch after each set for both arms, once per week

Notes:

©GrowTallerPyramidSecret.com
Day 7
‰‰ MAS number ____
‰‰ Track and hit MAS number daily
‰‰ 6 sleep cycles per night
(or 5 per night with a 90 minute powernap)
‰‰ 45 minutes to 1 hour steady state cardio on a bike
‰‰ Hit your tolerable upper level of calcium & vitamin D
‰‰ Hit your macronutrient split of 40% carbs, 40% protein and 20% fat
‰‰ Take your multivitamin supplement (8 pills/day)
‰‰ 5 sets of 30 second hangs – preferably using gravity boots
‰‰ 2 HIIT training sessions per week each session lasts 20 minutes
with 5 minute cool down
‰‰ 5 sets of 30 - 60 second underhand hangs daily
‰‰ Take superfood supplement Genesis daily
‰‰ Take Triton supplement
‰‰ 10 sets of 1 of 4 squat & stretch exercises once per week
‰‰ Take joint supplement Fortify
‰‰ Take natural sleep supplement Lunar 2-3 nights per week
‰‰ 10 sets of 8-12 reps of shoulder press exercise with 3 shoulder
stretches for each arm after each set, once per week

Notes:

©GrowTallerPyramidSecret.com
Day 8
‰‰ MAS number ____
‰‰ Track and hit MAS number daily
‰‰ 6 sleep cycles per night
(or 5 per night with a 90 minute powernap)
‰‰ 45 minutes to 1 hour steady state cardio on a bike
‰‰ Hit your tolerable upper level of calcium & vitamin D
‰‰ Hit your macronutrient split of 40% carbs, 40% protein and 20% fat
‰‰ Take your multivitamin supplement (8 pills/day)
‰‰ 5 sets of 30 second hangs – preferably using gravity boots
‰‰ 5 sets of 30 - 60 second underhand hangs daily
‰‰ Take superfood supplement Genesis daily
‰‰ Take Triton supplement
‰‰ Take joint supplement Fortify
‰‰ 10 sets of underhand pull ups with 30-60 second mountain
stretch in between, once per week
Notes:

©GrowTallerPyramidSecret.com
Day 9
‰‰ MAS number ____
‰‰ Track and hit MAS number daily
‰‰ 6 sleep cycles per night
(or 5 per night with a 90 minute powernap)
‰‰ 45 minutes to 1 hour steady state cardio on a bike
‰‰ Hit your tolerable upper level of calcium & vitamin D
‰‰ Hit your macronutrient split of 40% carbs, 40% protein and 20% fat
‰‰ Take your multivitamin supplement (8 pills/day)
‰‰ 5 sets of 30 second hangs – preferably using gravity boots
‰‰ 5 sets of 30 - 60 second underhand hangs daily
‰‰ Take superfood supplement Genesis daily
‰‰ Take Triton supplement
‰‰ Take joint supplement Fortify
‰‰ 10 sets of 8-12 deadlifts with a 40-50 second PNF hamstring
stretch between sets per leg, once per week
Notes:

©GrowTallerPyramidSecret.com
Day 10
‰‰ MAS number ____
‰‰ Track and hit MAS number daily
‰‰ 6 sleep cycles per night
(or 5 per night with a 90 minute powernap)
‰‰ 45 minutes to 1 hour steady state cardio on a bike
‰‰ Hit your tolerable upper level of calcium & vitamin D
‰‰ Hit your macronutrient split of 40% carbs, 40% protein and 20% fat
‰‰ Take your multivitamin supplement (8 pills/day)
‰‰ 5 sets of 30 second hangs – preferably using gravity boots
‰‰ 5 sets of 30 - 60 second underhand hangs daily
‰‰ Take superfood supplement Genesis daily
‰‰ Take Triton supplement
‰‰ Take joint supplement Fortify
‰‰ 10 sets of 8-12 calf raises with 2 grow taller calf stretches per
leg after each set, once per week

Notes:

©GrowTallerPyramidSecret.com
Day 11
‰‰ MAS number ____
‰‰ Track and hit MAS number daily
‰‰ 6 sleep cycles per night
(or 5 per night with a 90 minute powernap)
‰‰ 45 minutes to 1 hour steady state cardio on a bike
‰‰ Hit your tolerable upper level of calcium & vitamin D
‰‰ Hit your macronutrient split of 40% carbs, 40% protein and 20% fat
‰‰ Take your multivitamin supplement (8 pills/day)
‰‰ 5 sets of 30 second hangs – preferably using gravity boots
‰‰ 5 sets of 30 - 60 second underhand hangs daily
‰‰ Take superfood supplement Genesis daily
‰‰ Take Triton supplement
‰‰ Take joint supplement Fortify
‰‰ 10 sets of 8-12 reps of triceps exercise with a triceps stretch after
each set for both arms, once per week

Notes:

©GrowTallerPyramidSecret.com
Day 12
‰‰ MAS number ____
‰‰ Track and hit MAS number daily
‰‰ 6 sleep cycles per night
(or 5 per night with a 90 minute powernap)
‰‰ 45 minutes to 1 hour steady state cardio on a bike
‰‰ Hit your tolerable upper level of calcium & vitamin D
‰‰ Hit your macronutrient split of 40% carbs, 40% protein and 20% fat
‰‰ Take your multivitamin supplement (8 pills/day)
‰‰ 5 sets of 30 second hangs – preferably using gravity boots
‰‰ 5 sets of 30 - 60 second underhand hangs daily
‰‰ Take superfood supplement Genesis daily
‰‰ Take Triton supplement
‰‰ Take joint supplement Fortify
‰‰ 10 sets of 8-12 reps of biceps exercise with a 30 second biceps
stretch after each set for both arms, once per week

Notes:

©GrowTallerPyramidSecret.com
Day 13
‰‰ MAS number ____
‰‰ Track and hit MAS number daily
‰‰ 6 sleep cycles per night
(or 5 per night with a 90 minute powernap)
‰‰ 45 minutes to 1 hour steady state cardio on a bike
‰‰ Hit your tolerable upper level of calcium & vitamin D
‰‰ Hit your macronutrient split of 40% carbs, 40% protein and 20% fat
‰‰ Take your multivitamin supplement (8 pills/day)
‰‰ 5 sets of 30 second hangs – preferably using gravity boots
‰‰ 5 sets of 30 - 60 second underhand hangs daily
‰‰ Take superfood supplement Genesis daily
‰‰ Take Triton supplement
‰‰ Take joint supplement Fortify
‰‰ 10 sets of 8-12 reps of shoulder press exercise with 3 shoulder
stretches for each arm after each set, once per week

Notes:

©GrowTallerPyramidSecret.com
Day 14
‰‰ MAS number ____
‰‰ Track and hit MAS number daily
‰‰ 6 sleep cycles per night
(or 5 per night with a 90 minute powernap)
‰‰ 45 minutes to 1 hour steady state cardio on a bike
‰‰ Hit your tolerable upper level of calcium & vitamin D
‰‰ Hit your macronutrient split of 40% carbs, 40% protein and 20% fat
‰‰ Take your multivitamin supplement (8 pills/day)
‰‰ 5 sets of 30 second hangs – preferably using gravity boots
‰‰ 2 HIIT training sessions per week each session lasts 20 minutes
with 5 minute cool down
‰‰ 5 sets of 30 - 60 second underhand hangs daily
‰‰ Take superfood supplement Genesis daily
‰‰ Adjust seat height of bike every 2 weeks/month
‰‰ Take Triton supplement
‰‰ 10 sets of 1 of 4 squat & stretch exercises once per week
‰‰ Take joint supplement Fortify
‰‰ Take natural sleep supplement Lunar 2-3 nights per week
Notes:

©GrowTallerPyramidSecret.com
Day 15
‰‰ MAS number ____
‰‰ Track and hit MAS number daily
‰‰ 6 sleep cycles per night
(or 5 per night with a 90 minute powernap)
‰‰ 45 minutes to 1 hour steady state cardio on a bike
‰‰ Hit your tolerable upper level of calcium & vitamin D
‰‰ Hit your macronutrient split of 40% carbs, 40% protein and 20% fat
‰‰ Take your multivitamin supplement (8 pills/day)
‰‰ 5 sets of 30 second hangs – preferably using gravity boots
‰‰ 5 sets of 30 - 60 second underhand hangs daily
‰‰ Take superfood supplement Genesis daily
‰‰ Take Triton supplement
‰‰ Take joint supplement Fortify
‰‰ 10 sets of underhand pull ups with 30-60 second mountain
stretch in between, once per week
Notes:

©GrowTallerPyramidSecret.com
Day 16
‰‰ MAS number ____
‰‰ Track and hit MAS number daily
‰‰ 6 sleep cycles per night
(or 5 per night with a 90 minute powernap)
‰‰ 45 minutes to 1 hour steady state cardio on a bike
‰‰ Hit your tolerable upper level of calcium & vitamin D
‰‰ Hit your macronutrient split of 40% carbs, 40% protein and 20% fat
‰‰ Take your multivitamin supplement (8 pills/day)
‰‰ 5 sets of 30 second hangs – preferably using gravity boots
‰‰ 5 sets of 30 - 60 second underhand hangs daily
‰‰ Take superfood supplement Genesis daily
‰‰ Take Triton supplement
‰‰ Take joint supplement Fortify
‰‰ 10 sets of 8-12 deadlifts with a 40-50 second PNF hamstring
stretch between sets per leg, once per week
Notes:

©GrowTallerPyramidSecret.com
Day 17
‰‰ MAS number ____
‰‰ Track and hit MAS number daily
‰‰ 6 sleep cycles per night
(or 5 per night with a 90 minute powernap)
‰‰ 45 minutes to 1 hour steady state cardio on a bike
‰‰ Hit your tolerable upper level of calcium & vitamin D
‰‰ Hit your macronutrient split of 40% carbs, 40% protein and 20% fat
‰‰ Take your multivitamin supplement (8 pills/day)
‰‰ 5 sets of 30 second hangs – preferably using gravity boots
‰‰ 5 sets of 30 - 60 second underhand hangs daily
‰‰ Take superfood supplement Genesis daily
‰‰ Take Triton supplement
‰‰ Take joint supplement Fortify
‰‰ 10 sets of 8-12 calf raises with 2 grow taller calf stretches per
leg after each set, once per week

Notes:

©GrowTallerPyramidSecret.com
Day 18
‰‰ MAS number ____
‰‰ Track and hit MAS number daily
‰‰ 6 sleep cycles per night
(or 5 per night with a 90 minute powernap)
‰‰ 45 minutes to 1 hour steady state cardio on a bike
‰‰ Hit your tolerable upper level of calcium & vitamin D
‰‰ Hit your macronutrient split of 40% carbs, 40% protein and 20% fat
‰‰ Take your multivitamin supplement (8 pills/day)
‰‰ 5 sets of 30 second hangs – preferably using gravity boots
‰‰ 5 sets of 30 - 60 second underhand hangs daily
‰‰ Take superfood supplement Genesis daily
‰‰ Take Triton supplement
‰‰ Take joint supplement Fortify
‰‰ 10 sets of 8-12 reps of triceps exercise with a triceps stretch after
each set for both arms, once per week

Notes:

©GrowTallerPyramidSecret.com
Day 19
‰‰ MAS number ____
‰‰ Track and hit MAS number daily
‰‰ 6 sleep cycles per night
(or 5 per night with a 90 minute powernap)
‰‰ 45 minutes to 1 hour steady state cardio on a bike
‰‰ Hit your tolerable upper level of calcium & vitamin D
‰‰ Hit your macronutrient split of 40% carbs, 40% protein and 20% fat
‰‰ Take your multivitamin supplement (8 pills/day)
‰‰ 5 sets of 30 second hangs – preferably using gravity boots
‰‰ 5 sets of 30 - 60 second underhand hangs daily
‰‰ Take superfood supplement Genesis daily
‰‰ Take Triton supplement
‰‰ Take joint supplement Fortify
‰‰ 10 sets of 8-12 reps of biceps exercise with a 30 second biceps
stretch after each set for both arms, once per week

Notes:

©GrowTallerPyramidSecret.com
Day 20
‰‰ MAS number ____
‰‰ Track and hit MAS number daily
‰‰ 6 sleep cycles per night
(or 5 per night with a 90 minute powernap)
‰‰ 45 minutes to 1 hour steady state cardio on a bike
‰‰ Hit your tolerable upper level of calcium & vitamin D
‰‰ Hit your macronutrient split of 40% carbs, 40% protein and 20% fat
‰‰ Take your multivitamin supplement (8 pills/day)
‰‰ 5 sets of 30 second hangs – preferably using gravity boots
‰‰ 5 sets of 30 - 60 second underhand hangs daily
‰‰ Take superfood supplement Genesis daily
‰‰ Take Triton supplement
‰‰ Take joint supplement Fortify
‰‰ 10 sets of 8-12 reps of shoulder press exercise with 3 shoulder
stretches for each arm after each set, once per week

Notes:

©GrowTallerPyramidSecret.com
Day 21
‰‰ MAS number ____
‰‰ Track and hit MAS number daily
‰‰ 6 sleep cycles per night
(or 5 per night with a 90 minute powernap)
‰‰ 45 minutes to 1 hour steady state cardio on a bike
‰‰ Hit your tolerable upper level of calcium & vitamin D
‰‰ Hit your macronutrient split of 40% carbs, 40% protein and 20% fat
‰‰ Take your multivitamin supplement (8 pills/day)
‰‰ 5 sets of 30 second hangs – preferably using gravity boots
‰‰ 2 HIIT training sessions per week each session lasts 20 minutes
with 5 minute cool down
‰‰ 5 sets of 30 - 60 second underhand hangs daily
‰‰ Take superfood supplement Genesis daily
‰‰ Take Triton supplement
‰‰ 10 sets of 1 of 4 squat & stretch exercises once per week
‰‰ Take joint supplement Fortify
‰‰ Take natural sleep supplement Lunar 2-3 nights per week

Notes:

©GrowTallerPyramidSecret.com
Day 22
‰‰ MAS number ____
‰‰ Track and hit MAS number daily
‰‰ 6 sleep cycles per night
(or 5 per night with a 90 minute powernap)
‰‰ 45 minutes to 1 hour steady state cardio on a bike
‰‰ Hit your tolerable upper level of calcium & vitamin D
‰‰ Hit your macronutrient split of 40% carbs, 40% protein and 20% fat
‰‰ Take your multivitamin supplement (8 pills/day)
‰‰ 5 sets of 30 second hangs – preferably using gravity boots
‰‰ 5 sets of 30 - 60 second underhand hangs daily
‰‰ Take superfood supplement Genesis daily
‰‰ Take Triton supplement
‰‰ Take joint supplement Fortify
‰‰ 10 sets of underhand pull ups with 30-60 second mountain
stretch in between, once per week
Notes:

©GrowTallerPyramidSecret.com
Day 23
‰‰ MAS number ____
‰‰ Track and hit MAS number daily
‰‰ 6 sleep cycles per night
(or 5 per night with a 90 minute powernap)
‰‰ 45 minutes to 1 hour steady state cardio on a bike
‰‰ Hit your tolerable upper level of calcium & vitamin D
‰‰ Hit your macronutrient split of 40% carbs, 40% protein and 20% fat
‰‰ Take your multivitamin supplement (8 pills/day)
‰‰ 5 sets of 30 second hangs – preferably using gravity boots
‰‰ 5 sets of 30 - 60 second underhand hangs daily
‰‰ Take superfood supplement Genesis daily
‰‰ Take Triton supplement
‰‰ Take joint supplement Fortify
‰‰ 10 sets of 8-12 deadlifts with a 40-50 second PNF hamstring
stretch between sets per leg, once per week
Notes:

©GrowTallerPyramidSecret.com
Day 24
‰‰ MAS number ____
‰‰ Track and hit MAS number daily
‰‰ 6 sleep cycles per night
(or 5 per night with a 90 minute powernap)
‰‰ 45 minutes to 1 hour steady state cardio on a bike
‰‰ Hit your tolerable upper level of calcium & vitamin D
‰‰ Hit your macronutrient split of 40% carbs, 40% protein and 20% fat
‰‰ Take your multivitamin supplement (8 pills/day)
‰‰ 5 sets of 30 second hangs – preferably using gravity boots
‰‰ 5 sets of 30 - 60 second underhand hangs daily
‰‰ Take superfood supplement Genesis daily
‰‰ Take Triton supplement
‰‰ Take joint supplement Fortify
‰‰ 10 sets of 8-12 calf raises with 2 grow taller calf stretches per
leg after each set, once per week

Notes:

©GrowTallerPyramidSecret.com
Day 25
‰‰ MAS number ____
‰‰ Track and hit MAS number daily
‰‰ 6 sleep cycles per night
(or 5 per night with a 90 minute powernap)
‰‰ 45 minutes to 1 hour steady state cardio on a bike
‰‰ Hit your tolerable upper level of calcium & vitamin D
‰‰ Hit your macronutrient split of 40% carbs, 40% protein and 20% fat
‰‰ Take your multivitamin supplement (8 pills/day)
‰‰ 5 sets of 30 second hangs – preferably using gravity boots
‰‰ 5 sets of 30 - 60 second underhand hangs daily
‰‰ Take superfood supplement Genesis daily
‰‰ Take Triton supplement
‰‰ Take joint supplement Fortify
‰‰ 10 sets of 8-12 reps of triceps exercise with a triceps stretch after
each set for both arms, once per week

Notes:

©GrowTallerPyramidSecret.com
Day 26
‰‰ MAS number ____
‰‰ Track and hit MAS number daily
‰‰ 6 sleep cycles per night
(or 5 per night with a 90 minute powernap)
‰‰ 45 minutes to 1 hour steady state cardio on a bike
‰‰ Hit your tolerable upper level of calcium & vitamin D
‰‰ Hit your macronutrient split of 40% carbs, 40% protein and 20% fat
‰‰ Take your multivitamin supplement (8 pills/day)
‰‰ 5 sets of 30 second hangs – preferably using gravity boots
‰‰ 5 sets of 30 - 60 second underhand hangs daily
‰‰ Take superfood supplement Genesis daily
‰‰ Take Triton supplement
‰‰ Take joint supplement Fortify
‰‰ 10 sets of 8-12 reps of biceps exercise with a 30 second biceps
stretch after each set for both arms, once per week

Notes:

©GrowTallerPyramidSecret.com
Day 27
‰‰ MAS number ____
‰‰ Track and hit MAS number daily
‰‰ 6 sleep cycles per night
(or 5 per night with a 90 minute powernap)
‰‰ 45 minutes to 1 hour steady state cardio on a bike
‰‰ Hit your tolerable upper level of calcium & vitamin D
‰‰ Hit your macronutrient split of 40% carbs, 40% protein and 20% fat
‰‰ Take your multivitamin supplement (8 pills/day)
‰‰ 5 sets of 30 second hangs – preferably using gravity boots
‰‰ 5 sets of 30 - 60 second underhand hangs daily
‰‰ Take superfood supplement Genesis daily
‰‰ Take Triton supplement
‰‰ Take joint supplement Fortify
‰‰ 10 sets of 8-12 reps of shoulder press exercise with 3 shoulder
stretches for each arm after each set, once per week

Notes:

©GrowTallerPyramidSecret.com
Day 28
‰‰ MAS number ____
‰‰ Track and hit MAS number daily
‰‰ 6 sleep cycles per night
(or 5 per night with a 90 minute powernap)
‰‰ 45 minutes to 1 hour steady state cardio on a bike
‰‰ Hit your tolerable upper level of calcium & vitamin D
‰‰ Hit your macronutrient split of 40% carbs, 40% protein and 20% fat
‰‰ Take your multivitamin supplement (8 pills/day)
‰‰ 5 sets of 30 second hangs – preferably using gravity boots
‰‰ 2 HIIT training sessions per week each session lasts 20 minutes
with 5 minute cool down
‰‰ 5 sets of 30 - 60 second underhand hangs daily
‰‰ Take superfood supplement Genesis daily
‰‰ Take Triton supplement
‰‰ 10 sets of 1 of 4 squat & stretch exercises once per week
‰‰ Take joint supplement Fortify
‰‰ Take natural sleep supplement Lunar 2-3 nights per week

Notes:

©GrowTallerPyramidSecret.com
Day 29
‰‰ MAS number ____
‰‰ Track and hit MAS number daily
‰‰ 6 sleep cycles per night
(or 5 per night with a 90 minute powernap)
‰‰ 45 minutes to 1 hour steady state cardio on a bike
‰‰ Hit your tolerable upper level of calcium & vitamin D
‰‰ Hit your macronutrient split of 40% carbs, 40% protein and 20% fat
‰‰ Take your multivitamin supplement (8 pills/day)
‰‰ 5 sets of 30 second hangs – preferably using gravity boots
‰‰ 5 sets of 30 - 60 second underhand hangs daily
‰‰ Take superfood supplement Genesis daily
‰‰ Take Triton supplement
‰‰ Take joint supplement Fortify
‰‰ 10 sets of underhand pull ups with 30-60 second mountain
stretch in between, once per week
Notes:

©GrowTallerPyramidSecret.com
Day 30
‰‰ MAS number ____
‰‰ Track and hit MAS number daily
‰‰ 6 sleep cycles per night
(or 5 per night with a 90 minute powernap)
‰‰ 45 minutes to 1 hour steady state cardio on a bike
‰‰ Hit your tolerable upper level of calcium & vitamin D
‰‰ Hit your macronutrient split of 40% carbs, 40% protein and 20% fat
‰‰ Take your multivitamin supplement (8 pills/day)
‰‰ 5 sets of 30 second hangs – preferably using gravity boots
‰‰ 5 sets of 30 - 60 second underhand hangs daily
‰‰ Take superfood supplement Genesis daily
‰‰ Take Triton supplement
‰‰ Take joint supplement Fortify
‰‰ 10 sets of 8-12 deadlifts with a 40-50 second PNF hamstring
stretch between sets per leg, once per week
Notes:

©GrowTallerPyramidSecret.com