Workout Schedule:
—-CHEST—-
Dumbbell bench warm up light-moderate weight as many sets as needed
to u feel warmed up
All compound movements are heavy as possible increasing the weight
each time and isolated movements are moderate weight increasing the
weight each time.
A1) Incline barbell 4x15,12,10,8
A2) dumbbell underhand fly 4x20
B1) underhand barbell press 4x15,12,10,8
B2) incline dumbbell fly 4x20
C1) seated chest press 4x15,12,10,8
C2) pec deck 4x20
D1) underhand low cable fly 3x20
D2) overhand high cable fly 3x20
D3) neutral middle cable fly 3x20
—-BACK—-
Assisted pull ups as many sets as needed to u feel warmed up
All compound movements are heavy as possible increasing the weight
each time and isolated movements are moderate weight increasing the
weight each time.
A1) seated wide grip cable row 4x15,12,10,8
A2) straight arm lat pullover 4x20
B1) rack pulls 4x15,12,10,8
B2) seated dumbbell reverse fly 4x20
C1) bent over barbell row 4x15,12,10,8
C2) lat pull down 4x20
D1) tbar row 4x15,12,10,8
D2) hammer strength row
—-DELTS—-
Rotator cuff warm up light-moderate weight as many sets as needed to u
feel warmed up.
All compound movements are heavy as possible increasing the weight
each time and isolated movements are moderate weight increasing the
weight each time
A1) seated dumbbell shoulder press 4x15,12,10,8
A2) dumbbell front delt raise 4x20
B1) seated barbell shoulder press 4x15,12,10,8
B2) barbell upright rows 4x20
C1) wide grip face pulls 4x15,12,10,8
C2) rear delt fly 4x20
D1) dumbbell side lateral raise 4x15,12,10,8
D2) machine side delt raise 4x20
—-BACK/CHEST—-
Same concept as all other days
Pick 2 supersets (4 exercises) for chest and another 2 supersets (4
exercises for back)
—-ARMS/DELTS—-
Same concept as all other days
A1) military press 4x15,12,10,8
A2) ez bar side lateral raise 4x20
B1) bent over rear delt fly 4x15,12,10
B2) cable side lateral raise 4x20
C1) preacher curl 4x15,12,10,8
C2) dumbbell incline curl 4x20
D1) tricep pushdown 4x15,12,10,8
D2) cable triceps kickback 4x20
—-LEGS—-
Warm up with walking lunges body weight as many needed to feel
warmed up.
All compound movements are as heavy as possible while increasing the
weight each time and isolated movements are moderate weight while
increasing the weight each time.
A1) barbell squat 4x20,15,12,10
A2) leg extension 4x25
B1) leg press 4x20,15,12,10
B2) body weight Bulgarian split squat 4x25 each leg
C1) seated hamstring curl 4x20,15,12,10
C2) dumbbell straight leg RDL 4x25
D1) laying leg curl 4x20,15,12,10
D2) seated calve raise 4x25
D3) standing calve raise 4x25
Pre-Gym Routine:
Before meal 1 or morning cardio:
4oz water with 1/2 organic lemon squeeze (alkaline water)
1 serving of Amazing Greens with 1 tbs Apple Cider Vinegar
Before the gym: 10g EAA + 10g Glutamine
1 serving Vayu Nootropic for morning fasted cardio
Spin Bike HIIT Example for fasted cardio (6 days a week):
Wrap a sweat belt around the stomach for cardio.
Do an All Out (windgate) Sprint as fast as you can for 20secs, on light
intensity.
Place high intensity and cycle normally while squeezing quads for 40 secs.
Alternate back and forth until all minutes are completed.
HR should be consistent at 145-150BPM.
General Guidelines:
All meals must be eaten every 2 1/2 - 3 hours.
Meals must be measured correctly on a Digital Food Scale.
All meals must be measured using a digital food scale.
All meals can only be cooked with Pam Spray.
Only allowed sugars are Stevia, Splenda, Equal, etc.
Each meal should be consumed every 90 mins - 3hrs.
Any calories free condiments are fine, SODIUM IS FINE USE AS
MUCH AS YOU’D LIKE. Please purchase Himalayan Pink Salt as it
has many great benefits
Additional Instructions:
INTRA WORKOUT SHAKE: Begin sipping on after warm-up sets and
drink throughout training.
10g BCAA / 10g Glutamine / Leucine 7g, 5g EAA, 30 grams
maltodextrin. On Leg Day & Back Days (60 grams maltodextrin).
Dilute in ½ gallon of water.
Mandatory 2 gallons of water per day.
KEEP SODIUM CONSISTENT DAILY!!
Try to keep sweeteners to a minimum as they will eventually be CUT!
Steam Flash Veggies if possible.
I recommend tanning in a tanning bed and outside if possible 10-12
weeks out to show.
Supplements:
Health from the Sun Evening Primrose Oil
Yohimbine HCI 10-15mg for fasted cardio
Resveratrol 100mg 3x per day.
Continue using the natural supplements you have been on. (omega 3,
curcumin, NAC, TUDCA, cholesterol, kollagen, vitamin D3 E K2 C)
Amino Acids Brand Options:
ESN EAA
Whey Isolate Protein Options:
ESN Isolate protein
1. Electrolytes (great for intra-electrolytes)
2. Vitamin D3 (with fatty meal, 5,000 IUs)
3. BCAA Powder + EAA Powder
4. Liquid Chlorophyll & Aloe Juice inner fillet
5. Glucose disposal agent 500mg
6. Isolate Whey protein
7. Vitamin C - 4000 mg daily
8. Evening Primrose Oil - 4 g a day
9. Fish Oils - 4 g a day (with fatty meal)
10. 81 mg Baby Aspirin prior to bed
11. Curcumin - 2 servings a day
12. NAC – 2000mg a day
13. TUDCA – 700-1400mg a day
14. CoQ10 with ubiquinol - 2 serving a day (with fatty meal)
Meal Schedule:
MEAL 1:
3 cage-free whole eggs
8 oz liquid egg whites
80g oats meal + 1 scoop whey protein
MEAL 2 (pre-workout meal):
2 scoops protein
1 tablespoon almond butter
4 rice cakes or 80g cream of rice
4-5iu HGH 30 mins pre workout (intramuscular injection)
For pre workout shake mix 8g L-citruline, 10g creatine, 2-3g pink salt,
3g beta-alanin, 200mg caffeine.
MEAL 3 (post-workout meal):
4 oz top sirloin
4 oz tilapia
200g jasmine rice
MEAL 4:
9 oz white fish
150g jasmine rice
2 oz avocado
MEAL 5:
9 oz white fish
180g jasmine rice
MEAL 6:
8 oz sirloin
150g asparagus
Water Intake:
• Stop drinking water 10-15 mins prior to a meal.
• Only drink 4-6 oz. DURING THE MEAL.
• Stop drinking water 10-15 mins after a meal.
• After 15 mins, return back to drinking water. This aids in better digestion.
Protocol Schedule:
1st, 2nd, 3rd, 4th week:
Testosterone Cypionate: 250 mg every other day
Parabolan (Trenbolone Hexahydrobenzylcarbonate): 100 mg every
other day (with Cypionate)
Equipoise (Boldenone): 200 mg every other day
Anadrol (tablets): 50 mg/day (50 mg pre-workout)
Masteron Enanthate: 200 mg every other day
5iu HGH intramuscular 30 mins before training
Clenbuterol: 40mg morning fasted cardio, 40mg 3 hours before bed
Synthetine - Fat transporter (L-carnitine injection): 1ml morning fasted
cardio
Anti-Estrogens and prolactin:
Arimidex (Anastrozole): 0.5 mg every other day in the morning
Caber (Dostinex): 0.5mg once a week in the morning
5th, 6th, 7th, 8th week:
Sustanon 250: Every other day
Trenbolone Enanthate: 200 mg every other day
Equipoise (Boldenone): 200 mg every other day (with Trenbolone)
Oxandrolone (tablets): 60 mg/day (20 mg every 8 hours)
4iu HGH intramuscular 30 mins before training
Clenbuterol: 40mg morning fasted cardio, 40mg 3 hours before bed
Synthetine - Fat transporter (L-carnitine injection): 1ml morning fasted
cardio
Anti-Estrogens:
Arimidex (Anastrozole): 0.5 mg every other day in the morning
Caber (Dostinex): 0.5mg once a week in the morning
