Anabolic Body Recomposition

Copyright 2014 Alain Gonzalez

Phase 3 Workout Guide

Anabolic Body Recomposition

Phase 3 Workout Guide

Copyright Notice
Published By:
Alain Gonzalez
Copyright 2014 All material in this guide is, unless
otherwise stated, the property of Alain Gonzalez. Copyright and
other intellectual property laws protect these materials.
Reproduction or retransmission of the materials, in whole or in
part, in any manner, without the prior written consent of the
copyright holder, is a violation of copyright law.

Copyright 2014 Alain Gonzalez

Anabolic Body Recomposition

Phase 3 Workout Guide

Legal Disclaimer
Warning: All the information presented in Anabolic Body Recomposition" is for
educational and resource purposes only. It is not a substitute for or an addition to any
advice given to you by your physician or health care provider.
Consult your physician before making any changes to your lifestyle, diet, or exercise
habits. You are solely responsible for the way information in "Anabolic Body
Recomposition" is perceived and utilized and so, you do so at your own risk.
In no way will Alain Gonzalez or any persons associated with "Anabolic Body
Recomposition" be held responsible for any injuries or problems that may occur due
to the use of this book or the advice contained within.
Personal Disclaimer
We are not doctors, nor do we possess a degree in nutrition. The advice we give is
based on years of practical application, dealing with the needs of our own health and
physiques as well as the needs of others. Any recommendations we may make to you
regarding diet, including, supplements and herbal or nutritional treatments must be
discussed between you and your doctor/s.
Muscle-Building Disclaimer
Required Legal Disclaimer: Due to recent laws from the FTC, it is required that all
companies identify what a typical result is. The truth is that most people never do
anything when it comes to trying building muscle. They might buy a million
products, including this one, but never do anything with the information they have in
hand. The testimonials that you saw were of people who took action, followed a
healthy lifestyle, exercised, and ate a balanced nutritional diet. If you want results
like them, you should do this too.

Copyright 2014 Alain Gonzalez

Anabolic Body Recomposition

Phase 3 Workout Guide

Warming Up
Warming up before an intense training session is critical, but not complicated. In the
case of this program, the warm up should fit the workout. Because we are weight
training, then we must utilize a warm up method that will prepare the body for this
specific activity.
The Proper Role of the Warm-up: To prepare the body for the working sets, not to
interfere with them.
Why Warm Up?
Warming up is both muscular and neuromuscular. It elevates the temperature of the
muscles and tissues thus making them more flexible (better range of motion) and loss
susceptible to injury. It is also going to improve the muscular contractile properties
and allow you to practice the movement pattern that you are about to train.
How should I warm up?
1. Start off with a simple 5 minutes of aerobic exercise such as exercise bike or
rower.
2. Go straight to the exercise you are starting off with. Perform this exercise about 35 times with an empty bar using a full range of motion. A basic rep range of 8-10
would be ideal.
3. Slowly add weight to the bar in even increments until you are ready to handle the
work set.
Note: Once you start to add weight, warm-up reps can be tapered down to save gas
for the working sets.
Warm Up Example:
Squats
Empty Bar x 3 x 8 Warm-up Set
135 lbs x 1 x 6 Warm-up Set
145 x 1 x 4 Warm-up Set
155 x 1 x 2 Warm-Up Set
Begin Working Sets

Copyright 2014 Alain Gonzalez

Anabolic Body Recomposition

Phase 3 Workout Guide

De-load
What is a de-load? It is a planned reduction in volume and/or intensity, usually for
one cycle of your training split, whose purpose is to allow the body to dissipate
accumulated fatigue, allow a full recovery, and prepare you for further gains. Also,
remember that weight training does not just tax your muscles. It also puts stress on
your joints, ligaments, connective tissues, and central nervous system.
What if I dont de-load?
For those trainees who feel that they want to (try) go 100% at the gym, all the time,
they will soon realize that this is not possible. Not implementing a de-load into your
training is, in my opinion, the main reason why intermediate lifters find it so hard to
increase performance in the gym. This is why most trainees at the intermediate level
are probably fluctuating between 10-20 pounds (up and down) with any given lift.
And if they do happen to lift heavier than that 20 lbs threshold, they dont sustain it
consistently and thus it becomes worthless.
Although this program has laid out a regular de-load schedule youre the trainee, I
still think it is worth mentioning the signs you may notice when a reduction in
intensity and/or volume is needed.
Note: A regularly scheduled de-load should come before you start to experience any
of these symptoms. If while following this program you experience any of the above
symptoms before the scheduled de-load, I recommend that you commence your deload immediately.
How should I de-load?
In this program, the de-load is very simple. You will simply perform the same
workout routine, only you will reduce the intensity by as much as 50-60% and focus
on refining your form and technique. During a de-load you should never train to
failure. Consider your de-load an active rest cycle.

Copyright 2014 Alain Gonzalez

Anabolic Body Recomposition

Phase 3 Workout Guide

Examples of a de-load:
Follow your normal workout routine (sets & reps) but decrease the weight used
to about 50-60% of what you normally work out with.
Use the same weight as you normally would, but drop your number of total
volume (sets x reps) to 50-60% of your normal volume. For example: If I
prescribed 5 x 4 (on a regular training day), then 5 x 2 would be your de-load
volume.
Use light weight and focus on refining your form and technique. (One of my
favorite methods)
A Successful De-Load:
The goal of a de-load is to allow you to become stronger, faster, and bigger, by
incorporating a planned "active recovery" phase into your normal workout program.
If done correctly, you should be able to make strength and performance increases,
regularly, with a reduced risk of injury. It will also serve as a mental and physical
break that will preemptively address any recovery issues you may have.
De-Load Example Chart
Regular Training Day

De-Load Training Day

Bench Press

Bench Press

Set 1: 225 lbs x 5

Set 1: 95 lbs x 8
Set 2: 95 lbs x 8
Set 3: 105 lbs x 8
Set 4: 105 lbs x 8

Copyright 2014 Alain Gonzalez

Anabolic Body Recomposition

Phase 3 Workout Guide

Phase 1
Sunday

Monday

Upper-Body Lower-Body
(a)
(a)
Lower-Body
(a)
Recovery

Recovery

Tuesday

Wednesday

Recovery

Upper-Body Lower-Body
(b)
(b)

Upper-Body Lower-Body
(b)
(b)

Upper-Body Lower-Body
(b)
(b)

Upper-Body Lower-Body
(b)
(b)

Thursday

Cardio

Cardio

Recovery

Friday

Saturday

Recovery

Upper-Body
(a)

Upper-Body Lower-Body
(a)
(a)

Upper-Body Lower-Body
(a)
(a)

Upper-Body Lower-Body
(a)
(a)

Recovery

Recovery
Recovery

Cardio Options
Elliptical - HIIT

10 Minutes

Sprints

15

Bodyweight Circuits

10 Minutes

Principles
End each exercise 2 reps short of muscular failure.
Aim for progression or maintenance Avoid regression.
Cardio can be done on training days (following weight training)
Deload Days

Copyright 2014 Alain Gonzalez

Anabolic Body Recomposition

Phase 3 Workout Guide

Phase 2
Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Upper-Body Lower-Body
(b)
(b)

Cardio

Upper-Body Lower-Body
(a)
(a)

Recovery

Cardio

Upper-Body Lower-Body
(b)
(b)

Recovery

Upper-Body Lower-Body
(a)
(a)

Cardio

Recovery

Upper-Body Lower-Body
(b)
(b)

Cardio

Upper-Body Lower-Body
(c)
(c)

Cardio

Upper-Body
(d)

Lower-Body
(d)

Cardio

Upper-Body Lower-Body
(c)
(c)

Cardio

Upper-Body Lower-Body
(d)
(d)

Cardio Options
Elliptical - HIIT

12 Minutes

Sprints

20

Bodyweight Circuits

12 Minutes

Principles
End each exercise 2 reps short of muscular failure.

Aim for progression or maintenance Try to avoid regression.

Cardio can be done on training days (following weight training)

Deload Days

Copyright 2014 Alain Gonzalez

Anabolic Body Recomposition

Phase 3 Workout Guide

Phase 3
Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Recovery

Upper-Body Lower-Body
(c)
(c)

Cardio

Upper-Body Lower-Body
(d)
(d)

Cardio

Cardio

Upper-Body Lower-Body
(c)
(c)

Cardio

Upper-Body Lower-Body
(d)
(d)

Cardio

Cardio

Upper-Body Lower-Body
(d)
(d)

Recovery

Upper-Body Lower-Body
(c)
(c)

Cardio

Upper-Body Lower-Body
(c)
(c)

Cardio

Upper-Body Lower-Body
(d)
(d)

Cardio

Cardio

Cardio Options
Elliptical - HIIT

15 Minutes

Sprints

25

Bodyweight Circuits

15 Minutes

Principles
End each exercise 2 reps short of muscular failure.

Aim for progression or maintenance Try to avoid regression.

Cardio can be done on training days (following weight training)

Deload Days

Copyright 2014 Alain Gonzalez

Anabolic Body Recomposition

Phase 3 Workout Guide

A - Workout Index
Upper-Body (a)
Exercise

Sets

Reps

Rest

Bench Press

3 Minutes

Overhead Press

2 Minutes

Incline DB Press

6-8

45-90 Seconds

Lateral Raises

6-8

45 Seconds

Triceps Pushdown

6-8

2-3 Minutes

Lat Pulldown

45-90 Seconds

Seated Rows

6-8

45-90 Seconds

DB Biceps Curls

6-8

45-90 Seconds

Barbell Shrugs

6-8

45-90 Seconds

Lower-Body (a)
Exercise

Sets

Reps

Rest

Squat

3 Minutes

Hack Squat

6-8

60-90 Seconds

Seated Ham Curls

6-8

60-90 Seconds

Lying Ham Curls

6-8

60-90 Seconds

Standing Calf Raises

6-8

45 Seconds

Copyright 2014 Alain Gonzalez

10

Anabolic Body Recomposition

Phase 3 Workout Guide

B Workout Index

Upper-Body (b)
Exercise

Sets

Reps

Rest

Bent Over Rows

2-3 Minutes

Pull Ups

AMAP

60-90 Seconds

Barbell Curls

6-8

60 Seconds

Face Pulls

6-8

60 Seconds

Flat DB Chest Press

2-3 Minutes

DB Chest Fly

6-8

60-90 Seconds

DB Shoulder Press

6-8

60 Seconds

Rear Delt Raises

6-8

60 Seconds

OH Triceps Ext.

6-8

45-60 Seconds

Lower-Body (b)
Exercise

Sets

Reps

Rest

Still Leg Deadlift

3 Minutes

Lying Ham Curls

6-8

60-90 Seconds

Front Squat

6-8

60-90 Seconds

DB Lunges

6-8

60-90 Seconds

Standing Calf Raises

6-8

45 Seconds

Copyright 2014 Alain Gonzalez

11

Anabolic Body Recomposition

Phase 3 Workout Guide

C - Workout Index

Upper-Body (c)
Exercise

Sets

Reps

Rest

Bench Press

3 Minutes

Overhead Press

2 Minutes

Incline DB Press

6-8

45-90 Seconds

Lateral Raises

6-8

45 Seconds

Triceps Pushdown

6-8

2-3 Minutes

Lat Pulldown

45-90 Seconds

Seated Rows

6-8

45-90 Seconds

DB Biceps Curls

6-8

45-90 Seconds

Barbell Shrugs

6-8

45-90 Seconds

Lower-Body (c)
Exercise

Sets

Reps

Rest

Squat

3 Minutes

Hack Squat

6-8

60-90 Seconds

Seated Ham Curls

6-8

60-90 Seconds

Lying Ham Curls

6-8

60-90 Seconds

Standing Calf Raises

6-8

45 Seconds

Copyright 2014 Alain Gonzalez

12

Anabolic Body Recomposition

Phase 3 Workout Guide

D Workout Index

Upper-Body (d)
Exercise

Sets

Reps

Rest

Bent Over Rows

2-3 Minutes

Pull Ups

AMAP

60-90 Seconds

Barbell Curls

6-8

60 Seconds

Face Pulls

6-8

60 Seconds

Flat DB Chest Press

2-3 Minutes

DB Chest Fly

6-8

60-90 Seconds

DB Shoulder Press

6-8

60 Seconds

Rear Delt Raises

6-8

60 Seconds

OH Triceps Ext.

6-8

45-60 Seconds

Lower-Body (d)
Exercise

Sets

Reps

Rest

Still Leg Deadlift

3 Minutes

Lying Ham Curls

6-8

60-90 Seconds

Front Squat

6-8

60-90 Seconds

DB Lunges

6-8

60-90 Seconds

Standing Calf Raises

6-8

45 Seconds

Copyright 2014 Alain Gonzalez

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