Ryan Terry Training Plan PDF

RYAN TERRY
MASS
BUILDING
TRAINING
& NUTRITION
GUIDE
CONTENTS
03 INTRODUCTION
04 A WORD FROM RYAN
05 WHAT IS BULKING AND
WHO IS IT FOR?
07 MY PERSONAL
BULKING EXPERIENCES
11 THE SCIENCE BEHIND
BULKING - HOW TO
WORK OUT YOUR MACRO
NUTRIENTS
15 BULKING DIET PLAN
19 SUPPLEMENTATION
WHILST BULKING
22 DAY BY DAY TRAINING
GUIDE FOR YOUR BULK
42 HOW TO PREVENT INJURY
46 FAQ’S
48 THANK YOU
TRAINING & NUTRITION GUIDE 02

INTRODUCTION
THIS EBOOK IS BROUGHT TO YOU
BY IFBB PROFESSIONAL ATHLETE
RYAN TERRY.
R yan is an internationally recognised Men’s Physique competitor who’s achievements

include; Mr Great Britain (2010), Mr International (2010), UK National Champion (2013),
British Champion (2013), European Arnold Classic Champion (2013), Overall European Arnold
Classic Champion (2013), IFBB Pittsburgh Pro Champion (2015), IFBB Atlanta Pro Seaboard
Champion (2015), 4th Place Men’s Physique Mr Olympia (2015), 2nd Place Men’s Physique
Mr Olympia (2016), IFBB Pro Asia Grand Prix Champion (2016), Arnold Classic Pro Champion
(2017), IFBB Pro Asia Grand Prix Champion (2017). He also holds over 40 international fitness
magazine covers and was crowned the first ever IFBB Men’s Physique Pro from the UK.
RYAN IS A USN AND GYMSHARK SPONSORED ATHLETE WHO IS ALSO A

FEATURED WRITER FOR MUSCLE AND FITNESS MAGAZINE AND WHO’S
FOLLOWING IS IN EXCESS OF OVER 1 MILLION LIKE-MINDED FITNESS FANS.
Ryan started his working career as a plumber and gas engineer from Worksop,
Nottinghamshire. Ryan had always had a keen interest in bodybuilding and dedicated
every spare minute he had to training before and after his working day. In 2010 Ryan was
entered in to Mr Great Britain, where he took first place and soon found sponsorship with
supplement company USN. This is where things really started to change for Ryan. He soon
made the brave decision to make that change in career, devoting his work to USN and
promotions in fitness this enabled him to fully focus all of his energy into his true love-
bodybuilding. Ryan quietly decided to compete in his first Men’s Physique show in 2013,
where he took first place and his journey in competing was then born!

MASS BUILDING
BY RYAN TERRY
A WORD
FROM
RYAN
WELCOME TO MY EBOOK IN
WHICH I WILL REVEAL MY
GUIDE, TIPS AND ADVICE
ON A SUCCESSFUL AND
PRODUCTIVE ‘BULK’.
I will go in to detail using the science of bulking but also explain its benefits from
experiences that I have personally encountered when bulking myself. I’m going to
be completely honest throughout this ebook- I will talk through my personal decisions
when deciding to bulk but above anything I want to educate you all to best of my
knowledge before you embark on a successful bulking season for yourselves. At the end
of this ebook I will expect you to understand:
• What is bulking and who is it for?

• The science behind bulking
• Knowledge and understanding of what a bulking diet consists of
• Training plans and tips to follow throughout your bulking season
• FAQ’s

MASS BUILDING
BY RYAN TERRY
WHAT IS BULKING AND

WHO IS IT FOR?
THERE ARE THREE MAIN FACTORS TO CONSIDER WHEN BULKING;
DIET, WORKOUTS AND SUPPLEMENTS. IN THIS SECTION WE WILL MAINLY
DISCUSS THE DIET SIDE OF A BULK.
The main objective when bulking is to GROW, which in Leyman’s terms means you are
aiming to gain muscle. For a short stage, through the bulking period, it is guaranteed that
you will increase your body fat percentage but the aim is not to ‘get fat’, the aim is to grow
your muscle by supplying your body with more calories than it needs. Taking in these
extra calories is known as a calorific surplus and this is put to good use in building more
muscle mass. It is also of great benefit when pushing through hard, heavy workouts as the
extra energy through the added calories will help you to power through the sessions!
Bulking can be done in one of two ways; a ‘dirty bulk’, which involves an intake of any or all
foods and typically stuff that you would not go near during prep (burgers, cakes etc.) OR a
‘clean bulk’ which involves consuming more of the food you would usually eat throughout
a prep. I personally believe that a ‘clean bulk’ is definitely the easier route to go down
and that long-term, is a much more healthy and sustainable way of living as an athlete.
Because of this, my ebook will be focused around a healthy and clean bulk.

BULKING GUIDE!
BY RYAN TERRY
Many people can get very confused when starting their bulk and some see it as an excuse
to eat whatever they feel like and as much of it as they fancy. Unfortunately this is not the
way a bulk works! Although it does mean an increase in calories, a bulk done properly will
generally mean increasing the calories through
your usual ‘clean’ meals. It is essential to ensure
SOME SEE IT AS AN
that you work out exactly how many calories you
EXCUSE TO EAT WHATEVER
should be having throughout your bulking weeks-
THEY FEEL LIKE AND AS
eating on whim, without any regards for this, will MUCH OF IT AS THEY
either result in not consuming enough food OR FANCY. UNFORTUNATELY
consuming TOO much of it. I will later go in to THIS IS NOT THE WAY A
detail on how you calculate these calories in BULK WORKS!
‘The science behind bulking’ section!
So who is bulking for? I think the general stigma around bulking is that people think it is
mainly aimed at powerlifters, bodybuilders or competitors but the truth is, bulking can be
used by ANYONE, male or female! It can be used by a person who wishes to gain a little
more muscle with an end goal of shaping their body a little further. As many of you know,
I compete in Men’s Physique, so the bulk that I will be focussing on throughout this ebook
is specific to myself and how I plan on personally bulking before my next show, HOWEVER
after explaining to you how you can calculate your own calorie intake when bulking, I will
expect you to be able to adapt a diet plan according to YOUR specific calorie intake.

MY PERSONAL
BULKING EXPERIENCES
I’M GOING TO BE REALLY HONEST FORM THE START HERE. I WOULD
LOVE TO PREACH ABOUT HAVING BULKED THROUGH THE MOST OF MY
COMPETITIVE CAREER BUT THE TRUTH IS, MY FIRST EVER BULK WAS
NOT UNTIL THE YEAR OF 2015.
I like to think that I am honest and open with the fact that I have always been very
conscious of the way that I eat and what food I will put in to my body. For most of my life,
I have had a bit of a complex with the way that I have looked, which ultimately resulted in
religious training and a VERY strict diet. In my earlier years, I would have been horrified at
the thought of bulking and consuming more calories than my body actually expends. My
coach would continuously suggest bulking during ‘off season’ but I would honestly turn a
deaf ear to that idea as the thought of being slightly ‘fluffy’ was not even an option for me.
In my head, I HAD to be shredded 24/7.
Was this healthy? Absolutely not. To be ‘competition state’ shredded all year round is point
blank NOT healthy. I knew that ultimately I wanted to be ‘bigger’. I still wanted that same
condition that I bought to the stage every competition but I wanted more muscle along
with that and it took flying over to Las Vegas, to watch Mr Olympia in the year of 2014 to
realise what I needed to do.

All of the guys on that stage were phenomenal. They were uber shredded but had so
much more ‘size’ than what I had been used to seeing over in the UK. The Olympia stage
was my ultimate dream and these guys were the ones I needed to measure up to in order
to get myself up there with them. I made a promise to myself and to you guys (on camera)
that I would be back there next year, only on that stage and competing for the title of
Men’s Physique Mr Olympia 2015. I knew what I had to do at this point, in order to be
the best version of myself and in order to keep that promise by earning my place on that
stage, I needed to gain more muscle - I needed to BULK.
On my return back to the UK, I jumped straight in to my new plan and was so excited to
see what sort of changes I would gain from my first ever bulk. My team and I quickly put
a diet plan together for me and we got straight to work! To my delight, I was surprised
to learn that in order to get these extra calories in, I didn’t need to start stuffing my face
with pizza and ice-cream. It just meant an increase of food in all the meals I was already
consuming on a daily basis. I was actually very excited at the thought of increasing my
beloved oats first thing in the morning and getting to add more of my favourite sticky rice
to my steak at the end of a massive workout! Why I had not done this before suddenly
seemed beyond me.
Not only was I now enjoying more of the food I loved but I quickly started to see a
real improvement in the way that I was training. I had so much more energy and I was
also starting to touch the same weights that my (heavyweight bodybuilder) training
partner was using!

MASS BUILDING
BY RYAN TERRY
I kept my promise and a year later in September of 2015 I stepped on the stage of
my dreams at Mr Olympia. My bulk had definitely paid off. I had many comments on
how much ‘bigger’ and ‘fuller’ I looked. I felt great and could also see the gains that had
been made within my first bulk. Before my bulking season had started I weighed in at
85kg/187lb and at the end of my bulking ‘off season’ I weighed in at 90kg/198lb. After
then depleting for stage, I stepped on at 87kg/192lb. This meant I had put on a total of
2kg/5lb of muscle during my first regimented bulk over the 2015 year.
I was so pleased with not only my placing in this show but also with the way that I
looked on stage. I knew that I had brought the best that I could that but also knew that
I would still need to increase in size if I wanted to take that first place trophy. The bulk
had gone well for me and that’s what I now needed to continue with in order to keep
progressing forward.
In the year of 2015/2016, I jumped straight in to my next 12 week bulk in preparation

for the Arnold Classic in March 2016. I weighed myself at 87kg/192lb right before the
bulk started and then weighed in at 94kg/207lb at the end of the usual 12 week cycle. I
then stepped on stage at 88kg/194lb, meaning I had increased my muscle mass once
more by 1kg/2.2lb since my last show. I continued with both my bulking and shredding
routines in order to take part at the Olympia in September of 2016 and here I competed
at 89kg/196lb an added 1kg/2.2lb of muscle. (INSERT PICTURES FROM ARNOLD
2016 AND OLYMPIA 2016)
In March 2017, I stepped on stage at 89kg/196lb for the Arnold Classic and in September
2017 I stepped on the Mr Olympia stage at 90kg/198lb. My Third bulk had seen a pure
muscle gain of 1kg/2lb. (INSERT PICTURES FROM ARNOLD 2017 AND OLYMPIA 2017)

MASS BUILDING
BY RYAN TERRY
I have therefore bulked every year since 2014/2015 and have seen a significant
difference in muscle growth over the last three years. I will continue to use this method
throughout the rest of my career, before going in to any prep and if done properly, I
would recommend to anyone who is looking to shape and tone their body to a larger
size. The bulk that I am going to use in this ebook will demonstrate the exact diet, training
programme and supplements that I will be following myself over the next twelve weeks.

MASS BUILDING
BY RYAN TERRY
THE SCIENCE BEHIND BULKING

- HOW TO WORK OUT YOUR
MACRO NUTRIENTS
I n this section of the ebook I intend on helping you to work out your own specific
macro nutrients in order to follow throughout your bulking programme. I will also
include my own measurements and calculations so that we can compare weight / ‘gains’
made at the end of the programme.
To complete this part of the programme you are going to need:
• A set of scales
• A calculator
• A notepad and pen
STEP 1 - Using the scale, jot down your weight in to your notepad. As an example
for this explanation we will use 200lbs in weight OR 90kg for everyone that
is working in kg.
STEP 2 - You can now work out the amount of calories that you need to be
consuming per day by multiplying your body weight by 17.5.
So using our example weight of 200lbs, you would determine a calorie intake
of 3500 per day. 200lbs x 17.5 = 3500 calories
IF YOU ARE WORKING IN KG- calculate as usual but then multiply your total by 2.2
OR 90kg x 17.5 = 1,590 x 2.2 = 3465 calories
STEP 3 - In order to next workout your daily protein intake you simply need to allow
1 gram of protein for each pound of your body weight.
This would mean that a person of 200lbs should look to consume 200 grams of
protein in a day. 200lbs / 1 = 200 grams of protein
OR 90kg/ 1= 90 x 2.2 = 198 grams of protein

MASS BUILDING
BY RYAN TERRY
Step 4 - Now calculate your daily fat intake by allowing 0.5 grams of fat for every
pound of your body weight.
This would total 100 grams of fat for a person of 200lbs in body weight. 200lbs /
0.5 = 100 grams of fat
OR 90kg / 0.5 = 45 x 2.2 = 99 grams of fat
Step 5 - Our next step is to convert our calculated intake protein and fat from
grams to calories.
For the protein, we do this by multiplying its grams by four. So our earlier
calculated value of 200 grams of protein would work out at 800 calories. 200
grams of protein X 4 = 800 calories
OR 198 grams of protein x 4 = 792 calories
For the fat, we multiply our earlier calculation of 100 grams by nine. This would
equal a total of 900 calories. 100 grams of fat X 9 = 900 calories
OR 99 grams of fat x 9 = 891 calories
Step 6 - We now move on to calculating what your daily intake of carbohydrates

should be. We will do this by subtracting the amount of protein and fat
calories from your TOTAL daily calorie intake.
Using our previous example of a caloric intake of 3500 calories, we would subtract
a total of 1700 calories (800 calories of protein and 900 calories of fat)
equalling a left over amount of 1800 calories that we can now gain from our
carbs. 3500 calories – 1700 calories of protein & fat = 1800 calories of carbs
OR 3465 calories – 1683 calories of protein & fat= 1782 calories of carbs
Step 7 - In order to work out what your gram equivalent of carbohydrates is, simply
divide the calories by four.
1800 calories of carbs would therefore give us a total of 450 grams. 1800
calories of carbs / 4 = 450 grams of carbs
OR 1782 calories of carbs / 4 = 446 grams of carbs

MASS BUILDING
BY RYAN TERRY
Step 8 - When working out what to eat with regards to each meal, all you need to
is divide your daily protein, fat and carbohydrate count by the amount of
meals that you intend on eating throughout each day.
As most athletes will tend of eat around 5 meals per day this would give us a total
of around 40 grams of protein per meal, 20 grams of fat per meal and 90 grams
of carbohydrates per meal. Be sure to adjust the amount of meals to your specific
requirements.
200 grams of protein / 5 meals = 40 grams of protein per meal

100 grams of fat / 5 meals = 20 grams of fat per meal
450 grams of carbohydrates / 5 meals = 90 grams of carbohydrates per meal
OR
198 grams of protein / 5 meals = 40 grams of protein per meal (rounded up)
99 grams of fat / 5 meals= 20 grams of fat per meal (rounded up)
446 grams of carbs / 5 meals = 90 grams of carbs per meal (rounded up)
A WORD OF ADVICE…
The figures above are merely guidelines and after starting your bulk, should you feel that
you are not increasing in body fat as much as you would like, then try adding an extra
300-500 calories. Likewise, should you feel that your body fat is increasing too much then
try subtracting 300-500 calories per day. Nobody knows your body as well as you do so
should you feel that you need to adjust the figures accordingly then be sure to do so. The
main thing to remember is that the diet side your bulking programme is just ONE of the
factors that needs to be followed properly- you must ALWAYS be sure to address a well
put together exercise and training regime at the same time. The two work hand in hand
and need to be done TOGETHER in order to get the most out of your bulk.

MASS BUILDING
BY RYAN TERRY
MY PERSONAL MICRO NUTRIENT PLAN

For the purpose of this ebook and my own personal bulk, I will now work out my micro
nutrient numbers in order to give me a plan of what my diet will consist of over the
next 12 weeks.
• My current weight: 210 lbs

• Amount of meals per day: 7 (when bulking I spread my food over a larger
amount of meals)
• My daily caloric intake: 3,675 calories
• Total grams of protein per day: 210 grams
• Total grams of fat per day: 105 grams
• Total grams of carbohydrates per day: 473 grams
(rounded up to the nearest gram)
• Calorie equivalent of protein per day: 840 calories
• Calorie equivalent of fat per day: 945 calories
• Calorie equivalent of carbohydrates per day: 1,890 calories
• Grams of protein per meal: 30 grams
• Grams of fat per meal: 15 grams
• Grams of carbohydrates per meal: 68 grams

MASS BUILDING
BY RYAN TERRY
BULKING DIET PLAN

IN THIS SECTION, WE WILL LOOK AT AN ADVISABLE DIET FOR THE NEXT 12
WEEKS OF MY BULKING PROGRAMME. THE DIET WILL BE SPECIFIC TO MY
CALORIC NEEDS BUT AFTER HAVING EXPLAINED HOW TO WORK OUT YOUR
OWN MACRO NUTRIENTS IN THE PREVIOUS SECTION, I EXPECT YOU TO BE
ABLE TO ADAPT THE FOLLOWING DIET TO YOUR OWN REQUIREMENTS.
I have devised my food plan for the next 12 weeks so that the calories remain the same
throughout the whole of that period (unless I feel I need to increase or decrease the
calories accordingly as previously explained). I have created 3 different food plans so that
you can switch up the types of foods consumed from week to week when and where you
feel you need to. As I said, the calories will remain the same in all 3 plans but if you feel
you need to vary your foods, then there is the option to change from plan to plan.
At the end of each plan I will list my macros, the total amount of carbs, protein and fats
consumed that day. As mentioned earlier, my macros should fit the amounts listed:
Total CARBS- 473g Total PROTEIN- 210g Total FATS- 105g
…however you will note that these may not be matched to the exact gram and may differ
ever so slightly in each plan. Here we are being realistic. It would be extremely difficult
to create 3 different diet plans that matched the exact macro-nutrients needed for each
meal. So as long as the weights are at around about figure of what you have calculated,
do not panic too much. There are people that can get very obsessed with macro nutrient
measurements but after years of experience, I can promise you that the odd gram out
every now and again will not affect your overall goal.
LAST TIP - One of the best pieces of advice that I can give to you when bulking is to set
your alarm! It sounds like something very simple but to remember to eat seven meals a
day, is sometimes a harder job than you think! I set my alarm on my phone as follows:
• Meal 1 - 7:30am
• Meal 2 - 10am
• Meal 3 - 12:30pm
• Meal 4 - 3pm
• Meal 5 - 5:30pm
• Meal 6 - 7pm
• Meal 7 - 9:30pm

MASS BUILDING
BY RYAN TERRY
12 WEEK BULKING DIET
PLAN 1
MEALS WEIGHED FOODS CALORIC VALUES
MEAL 1 100g oats, 30g blueberries, 65g carbs, 30g protein, 11g fat
30g whey protein,
20g flaked almonds
MEAL 2 4 whole eggs, 150g brown rice 82g carbs, 24g protein, 20g fat
MEAL 3 150g chicken breast, 300g 65g carbs, 39g protein, 15g fat
white potato, mixed greens,
1 tbsp MCT oil
MEAL 4 100g tuna, 46g carbs, 28g protein
3 slices brown bread
MEAL 5 100g turkey fillet, 61g carbs, 35g protein, 12g fat
200g brown penne pasta,
½ smashed avocado
MEAL 6 150g grilled steak, 70g carbs, 30g protein, 22g fat
90g white rice, asparagus
MEAL 7 140g salmon fillet, 84g carbs, 28g protein, 18g fat
300g sweet potato
ADDITIONAL This can be consumed once 1 tbsp of natural peanut butter

SNACK anytime throughout the day (7g fat)
but would be better at night
before bed:
DRINKS TO BE PRE WORKOUT 10g BCAA

CONSUMED AROUND
TRAINING INTRA WORKOUT 10g BCAA
DAILY Total CARBS 473g

TOTAL
Total PROTEIN 214g
Total FATS 105g

MASS BUILDING
BY RYAN TERRY
PLAN 2
MEAL 1 3 whole eggs, 2 slices 30g carbs, 18g protein, 15g fat
granary bread
MEAL 2 100g tuna, 100g brown 30g carbs, 27g protein, 5g fat
pasta, 2 tbsp flaxseed oil
MEAL 3 200g tofu, 100g quinoa, ½ 70g carbs, 14g protein, 8g fat
avocado
MEAL 4 100g turkey fillet, 100g 70g carbs, 35g protein
brown basmati rice, mixed
vegetables
MEAL 5 125g lean mince meat, 100g 30g carbs, 30g protein, 20g fat
spaghetti, 20g crushed
walnuts
MEAL 6 100g chicken breast, 200g 40g carbs, 26g protein, 8g fat
white potato, ½ avocado
MEAL 7 140g salmon fillet, 150g 32g carbs, 28g protein, 18g fat
couscous, mixed vegetables
ADDITIONAL This can be consumed once 2 tbsp of natural peanut butter and 2
SNACK anytime throughout the day rice cakes
but would be better at night (22g carbs, 14g fat)
before bed:
DRINKS TO BE PRE WORKOUT 10g BCAA & 50g tri carb mixed
CONSUMED AROUND
TRAINING INTRA WORKOUT 10g BCAA & 50g tri carb mixed
POST WORKOUT SHAKE 32g whey protein & 50g tri carb mixed

TOTAL
Total PROTEIN 210g
Total FATS 104g

MASS BUILDING
BY RYAN TERRY
PLAN 3
MEAL 1 150g grilled steak, 2 whole 42g protein, 32g fat

eggs, asparagus
MEAL 2 100g oats, 30g blueberries, 65g carbs, 24g protein, 11g fat
24g whey protein, 20g flaked
almonds
MEAL 3 150g chicken breast, 65g carbs, 39g protein, 10g fat
300g white potato, mixed
vegetables or salad, 15g
crushed walnuts
MEAL 4 260g baked beans, 2 slices 85g carbs, 12g protein
granary bread
MEAL 5 100g Turkey fillet, 100g 51g carbs, 35g protein
brown pasta, 1 whole corn
on the cob
MEAL 6 200g tofu, 100g quinoa, 70g carbs, 14g protein, 19g fat
mixed vegetables, 2 tbsp
flaxseed oil
MEAL 7 140g salmon fillet, 100g 70g carbs, 28g protein, 18g fat
brown basmati rice, salad or
mixed vegetables
ADDITIONAL This can be consumed once 2 tbsp of natural peanut butter and
SNACK anytime throughout the day 2 rice cakes (22g carbs, 14g fat)
but would be better at night
before bed:
DRINKS TO BE PRE WORKOUT 10g BCAA

CONSUMED AROUND
TRAINING INTRA WORKOUT 10g BCAA
POST WORKOUT SHAKE 24g whey protein & 50g tri carb mixed

TOTAL
Total PROTEIN 218g
Total FATS 104g

MASS BUILDING
BY RYAN TERRY
SUPPLEMENTATION
WHILST BULKING
IN THIS SECTION I’M GOING TO COVER SUPPLEMENTATION AND HOW I LIKE
TO CONSUME THEM ALONGSIDE A BALANCED HEALTHY DIET.
The supplement industry is getting so advanced in performance enhancing/aiding

formulas to help you achieve your goals whatever they are such as muscle building, fat
loss or endurance gains and to push the human body to its full potential. Although I am a
big fan of supplements and do think they have a place in a healthy balanced diet I would
always promote solid food first and to really nail and get your head around that before
turning to supplements.

MASS BUILDING
BY RYAN TERRY
WHEY ISOLATE
I like to use supplements to top up nutrients that I am struggling to get through solid food
or for the absorption rate compared to solid food. What I mean by that is I tend to have
a fast absorbing (whey isolate) and fast absorbing carbohydrate Fructose or Maltidextrin
post workout to start the recovery process as soon as possible and to replenish my
glycogen levels. If I was to eat a solid meal it would take the body a lot longer to digest
and absorb compared to that of a protein shake, also immediately after say a big Legs
workout, I don’t think I could stomach a 200g turkey breast, 400g white potato and mixed
vegetables either whereas a protein shake goes down a treat.
Whey isolate is one of the most complete forms of protein available and fastest absorbing.
A single serving of whey isolate may provide your body with all of the amino acids it needs
to improve your workout or day to day activities. Further to that, it contains a high level of
leucine, cysteine and amino acids.
I tend to have 6 size controlled solid meals a day, 8 when bulking, with one post workout
shake so I get a good amount of nutrients through those meals.
BCAA’S
In addition to my post workout shake I also have BCAA (Branch Chain Amino Acids)
before and during training through liquid form instead of capsules, this is purely for a fast
absorption rate and I prefer to drink them instead of tablet form. If you are not familiar
with BCAA’s then below are some bullet points highlighting the facts, functions and
benefits of them.
• People who consume a threshold dose of essential amino acids that contain BCAAs
with every meal have less visceral belly fat and more muscle mass.
• BCAAs trigger protein synthesis and inhibit the breakdown of muscle cells.
• BCAAs play an important role in muscle and energy production during exercise, which
is the reason that they are often used during workouts.
• They have been found to reduce muscle soreness from intense muscle-damaging
exercise.
• They improve training motivation, especially when fatigued.

MASS BUILDING
BY RYAN TERRY
THE BASICS OF BCAAS

The BCAAs are made up of three essential amino, leucine, isoleucine, and valine. They are
essential because the body is unable to make them out of other amino acids, meaning
they must be ingested through food or supplements. The BCAAs make up 40 percent of
the daily requirement of all nine essential amino acids, indicating their importance.
The BCAAs are found in foods containing protein, with the highest concentrations in
chicken, beef, salmon, eggs, and whey protein. They can also be supplemented, which can
be useful for athletes because free form BCAAs bypass the liver and gut tissue and go
directly to the blood stream.
The more BCAAs that are present in the muscles, the more they will be used for energy,
slowing the breakdown of muscles cells and preventing muscle loss hence why I take
them during and pre workout.
To simplify the above and the main reason why I supplement BCAA’s into my balanced
diet, is that they help to protect muscle tissue whilst training and can assist in having less
stored fats when ran alongside a controlled healthy diet.
CREATINE
The third and final supplement I take is creatine, I only take this if I am in an offseason
(bulking) and trying to make some significant muscle gain. Consuming creatine whilst you
are bulking, allows your muscles to exert more force meaning that you are able to lift
heavier and for longer during your workouts. This will eventually result in more ‘gains’ over
your bulking phase. Supplementing with creatine will ultimately mean that your body is
able to perform at a higher level. I feel I have made great strength and muscle gains this
past two years through introducing a creatine cycle into my supplement stack.
There are so many supplements out there you can take but I feel you could easily get
carried away and spend a lot of money. My advice is to stick to the basics to start and let
solid food do the rest, when you are at a stage you feel you have progressed as far as you
can then look to add or swap supplements around to push through those plateaus.

MASS BUILDING
BY RYAN TERRY
DAY BY DAY TRAINING GUIDE

FOR YOUR BULK
RIGHT GUYS, SO HERE COMES THE FUN PART…OUR 12 WEEK TRAINING GUIDE!
YOU WILL NOTE THAT THERE IS A TOTAL OF 3 WEEKS WORTH OF TRAINING
BUT WHAT I WOULD LIKE YOU TO DO IS TO ROTATE THIS CYCLE FROM WEEK
1- WEEK 3 FOUR TIMES OVER (TOTALLING 12 WEEKS) AND HERE’S WHY…
The main aim with this plan is that I want you to be able to see that over your bulk period,
you will progressively get stronger. How will we actually know this? By keeping record of our
lifts each week. So, when you refer to the training plans you will notice that in the ‘Additional
Notes’ section and in the first ‘Load’ exercise, you will be asked to lift your ‘maximal weight
without compromising your form’. The weight that you lift during this exercise is what I
would like you to keep record of every week. Once you have finished your first 3 weeks and
you come back to training at Week 1 you should, in theory, be beating your maximal weight
lift, compared to the last time you performed this exercise-3 weeks before hand. The only
day I do not require you to record any weight lifts is on a Thursday, this is Abs day. I have
included Abs because I still want you to keep your core tight but also because training this
area will help strengthen your core and help improve stability on compound exercises such
as squats and deadlifts. We do not want to go too heavy on Abs as normally people do not
wish to over train them and result in ‘blocky’ Abs or a wide waist.
Below are a few explanations to help you understand the way that you will train
throughout the next 12 weeks but will also explain why this will help achieve muscle
growth during that period.

HIGH FREQUENCY
The structure of the programme allows you to hit target muscle groups twice per week,
whilst keeping overall volume relatively similar to a conventional split. Hitting a target
muscle more often offers more opportunities to stimulate muscle growth. Muscle
groups will be hit once with loading sets (providing a mechanical stress) and once with a
metabolic stress (pump work) approach. The loading reps change on a 3 week rotation,
where ALL of the metabolic stress work is to be completed every week.
PROGRESSIVE OVERLOAD
The whole philosophy of the programme is a progressive one. Obsessively aim to beat
the working weight on equivalent weeks on the loading section. The low volume of these
requires maximal effort, all-out sets, to make them effective. Progress can be made with
added load or added reps in the metabolic stress part of the structure. Obviously be mindful
of your limitations (any niggles etc…), but where possible, be competitive with yourself and
aim to beat your log book. Continually progressing your lifts WILL force muscular adaptation.
VERY IMPORTANT NOTE

I can’t stress enough how vital the following section of this ebook is- How to help prevent
injury. Please be sure to read through this and apply my suggestions throughout your
training period.

MASS BUILDING
BY RYAN TERRY
MONDAY
PART 1 - LEG LOAD
WEEK 1
EXERCISE SETS & REPS ADDITIONAL NOTES
HACK SQUAT 2 x 20 reps Warm up sets

1 x 8 reps Maximal weight without compromising form
45 DEGREE LEG 1 x 12 reps, 1 x 12 reps 60 sec rest between sets
PRESS
PART 2 - SHOULDER METABOLIC STRESS

FACE PULL (TRIPLE 1 x 12 reps, 1 x 12 reps, Decrease weight by 10% each set.
DROP SETS) 1 x 12 reps
DUMBBELL 1 x 12 reps, 1 x 12 reps, Decrease weight by 10% each set.
LATERAL RAISE 1 x 12 reps
(TRIPLE DROP
SETS)
WIDE GRIP 1 x 12 reps, 1 x 12 reps, Decrease weight by 10% each set.
UPRIGHT ROW 1 x 12 reps
(TRIPLE DROPS
SETS)
EZ BAR TRICEP 1 x 10 reps, 1 x 10 reps, Squeeze and tense tricep muscle between
CABLE EXTENSION 1 x 10 reps, 1 x 10 reps, each set
(FASCIA STRETCH 1 x 10 reps, 1 x 10 reps,
TRAINING) 1 x 10 reps

MASS BUILDING
BY RYAN TERRY
TUESDAY
PART 1 - CHEST LOAD
WEEK 1
INCLINE BARBELL 2 x 20 reps Warm up sets

PRESS
FLAT DUMBBELL 1 x 12 reps, 1 x 12 reps 60 sec rest between sets
PRESS OR
MACHINE PRESS
PART 2 - BACK METABOLIC STRESS

STANDING V BAR 1 x 12 reps, 1 x 12 reps, Decrease weight by 10% each set.

ROW (TRIPLE DROP 1 x 12 reps
SETS)
CLOSED GRIP V 1 x 12 reps, 1 x 12 reps, Decrease weight by 10% each set.
BAR PULLDOWN 1 x 12 reps
(TRIPLE DROP
SETS)
SEATED ROW 1 x 12 reps, 1 x 12 reps, Decrease weight by 10% each set.
(TRIPLE DROP 1 x 12 reps
SETS)
TRICEP ROPE 1 x 12 reps, 1 x 12 reps, Keep your selected weight the same for each
EXTENSIONS (REST 1 x 12 reps set Aim for a set of 12 reps, take 10-12 deep
PAUSE SETS) breaths, aim for maximum reps again, take
a further 10-12 deep breaths and aim for
maximum reps a final time.

MASS BUILDING
BY RYAN TERRY
WEDNESDAY
PART 1 - ARM & CALF LOAD
WEEK 1
SEATED CALF 2 x 20 reps Warm up sets

RAISE
1 x 9 reps, 1 x 9 reps, 60 sec rest between sets
1 x 9 reps
STANDING 1 x 10 reps, 1 x 10 reps 60 sec rest between sets
BARBELL CURL
CLOSED GRIP 1 x 10 reps, 1 x 10 reps 60 sec rest between sets
BENCH PRESS
PART 2 - ARM METABOLIC STRESS

STANDING 1 x 12 reps, 1 x 12 reps, Decrease weight by 10% each set.

DUMBBELL CURL 1 x 12 reps
(TRIPLE DROP
SETS)
MACHINE CURL 1 x 12 reps, 1 x 12 reps, Decrease weight by 10% each set.
SETS)
SEATED OVERHEAD 1 x 12 reps, 1 x 12 reps, Decrease weight by 10% each set.
EZ BAR EXTENSION 1 x 12 reps
(TRIPLE DROP
SETS)
TRICEP ROPE 1 x 12 reps, 1 x 12 reps, Decrease weight by 10% each set.
EXTENSIONS 1 x 12 reps
(TRIPLE DROP
SETS)

MASS BUILDING
BY RYAN TERRY
THURSDAY
ABS
WEEK 1
HANGING LEG 3 x working sets to Keep core tight at all times, try not to swing
RAISE failure and keep legs straight throughout the reps
WEIGHTED 2x 20 reps Increase weight each set, not compromising
ABDOMINAL 2x 15 reps form and finish with a triple drop set for
CRUNCH 1x20 > 1x 15 >1x 10 reps volume
CABLE OBLIQUE 4 x 20 reps 10 reps on EACH oblique. Keep hips forward
WOODCHOPS (10 on each oblique) and twist torso, ensuring that breathing in
correct at all times.
LYING KNEE RAISES 4 x 20 reps Focus on the contraction with each rep.
PLANK 4 x 1 minute To make this exercise harder, you can add
weight or increase time held.

MASS BUILDING
BY RYAN TERRY
FRIDAY
PART 1 - BACK LOAD
WEEK 1
TRAP BAR 2 x 20 reps Warm up sets

DEADLIFTS
CHIN UPS 1 x 12 reps, 1 x 12 reps 60 sec rest between sets
PART 2 - LEG METABOLIC STRESS

PRONE 1 x 12 reps, 1 x 12 reps, Decrease weight by 10% each set.

HAMSTRING CURL 1 x 12 reps
(TRIPLE DROP
SETS)
V SQUATS (TRIPLE 1 x 12 reps, 1 x 12 reps, Decrease weight by 10% each set.
DROP SETS) 1 x 12 reps
SPLIT STANCE LEG 1 x 12 reps, 1 x 12 reps, Decrease weight by 10% each set.
PRESS (TRIPLE 1 x 12 reps
DROP SETS)
SEATED CALF 1 x 12 reps, 1 x 12 reps, Decrease weight by 10% each set.
RAISE (TRIPLE 1 x 12 reps
DROP SETS)

MASS BUILDING
BY RYAN TERRY
SATURDAY
PART 1 - SHOULDER LOAD
WEEK 1
STANDING 2 x 20 reps Warm up sets

BARBELL
OVERHEAD PRESS 1 x 8 reps Maximal weight without compromising form
OR MACHINE
SHOULDER PRESS
SEATED DUMBBELL 1 x 12 reps, 1 x 12 reps 60 sec rest between sets
SHOULDER PRESS
PART 2 - CHEST METABOLIC STRESS

MACHINE PRESS 1 x 12 reps, 1 x 12 reps, Decrease weight by 10% each set.

SETS)
DIPS (TRIPLE DROP 1 x 12 reps, 1 x 12 reps, Decrease weight by 10% each set.
SETS) 1 x 12 reps
CABLE CROSSOVER 1 x 12 reps, 1 x 12 reps, Decrease weight by 10% each set.
SETS)
BICEPS CABLE 1 x 10 reps, 1 x 10 reps, Squeeze and tense bicep muscle between
CURL (FASCIA 1 x 10 reps, 1 x 10 reps, each set
STRETCH 1 x 10 reps, 1 x 10 reps,
SUNDAY - REST DAY

MASS BUILDING
BY RYAN TERRY
MONDAY
WEEK 2
HACK SQUAT 2 x 20 reps Warm up sets

1 x 6 reps Maximal weight not compromising form
45 DEGREE LEG 1 x 9 reps, 1 x 9 reps 60 sec rest between sets
PRESS
PART 2 - SHOULDERS
FACE PULL (REST 1 x 12 reps, 1 x 12 reps, Keep your selected weight the same for each
PAUSE SETS) 1 x 12 reps set. Aim for a set of 12 reps, take 10-12 deep
breaths, aim for maximum reps again, take
DUMBBELL 1 x 12 reps, 1 x 12 reps, Keep your selected weight the same for each
LATERAL RAISE 1 x 12 reps set Aim for a set of 12 reps, take 10-12 deep
(REST PAUSE SETS) breaths, aim for maximum reps again, take
WIDE GRIP 1 x 12 reps, 1 x 12 reps, Keep your selected weight the same for each
UPRIGHT ROW 1 x 12 reps set Aim for a set of 12 reps, take 10-12 deep
CABLE EXTENSION 1 x 10 reps, 1 x 10 reps, each set

MASS BUILDING
BY RYAN TERRY
TUESDAY
PART 1 - CHEST
WEEK 2
INCLINE 2 x 20 reps Warm up sets

BARBELL PRESS
PRESS OR
MACHINE PRESS
PART 2 - BACK
STANDING V 1 x 12 reps, 1 x 12 reps, Keep your selected weight the same for each
BAR ROW (REST 1 x 12 reps set Aim for a set of 12 reps, take 10-12 deep
CLOSED GRIP V 1 x 12 reps, 1 x 12 reps, Keep your selected weight the same for each
BAR PULLDOWN 1 x 12 reps set Aim for a set of 12 reps, take 10-12 deep
SEATED ROW (REST 1 x 12 reps, 1 x 12 reps, Keep your selected weight the same for each
PAUSE SETS) 1 x 12 reps set Aim for a set of 12 reps, take 10-12 deep

MASS BUILDING
BY RYAN TERRY
WEDNESDAY
WEEK 2
SEATED CALF 2 x 20 reps1 x 9 reps, Warm up sets60 sec rest between sets
RAISE 1 x 9 reps, 1 x 9 reps
STANDING 1 x 9 reps, 1 x 9 reps, 60 sec rest between sets
BARBELL CURL 1 x 9 reps
CLOSED GRIP 1 x 9 reps, 1 x 9 reps, 60 sec rest between sets
BENCH PRESS 1 x 9 reps

STANDING 1 x 12 reps, 1 x 12 reps, Keep your selected weight the same for each
DUMBBELL CURL 1 x 12 reps set Aim for a set of 12 reps, take 10-12 deep
MACHINE CURL 1 x 12 reps, 1 x 12 reps, Keep your selected weight the same for each
(REST PAUSE SETS) 1 x 12 reps set Aim for a set of 12 reps, take 10-12 deep
SEATED OVERHEAD 1 x 12 reps, 1 x 12 reps, Keep your selected weight the same for each
EZ BAR EXTENSION 1 x 12 reps set Aim for a set of 12 reps, take 10-12 deep

MASS BUILDING
BY RYAN TERRY
THURSDAY
ABS
WEEK 2
HANGING LEG 3 x working sets to Keep core tight at all times, try not to swing
RAISE failure and keep legs straight throughout the reps
LYING KNEE RAISES 4 x 20 reps Focus on the contraction with each rep.


MASS BUILDING
BY RYAN TERRY
FRIDAY
PART 1 - BACK LOAD
WEEK 2
TRAP BAR 2 x 20 reps Warm up sets

DEADLIFTS

PRONE 1 x 12 reps, 1 x 12 reps, Keep your selected weight the same for each
HAMSTRING CURLS 1 x 12 reps set Aim for a set of 12 reps, take 10-12 deep
V SQUATS (REST 1 x 12 reps, 1 x 12 reps, Keep your selected weight the same for each
PAUSE SETS) 1 x 12 reps set Aim for a set of 12 reps, take 10-12 deep
SPLIT STANCE LEG 1 x 12 reps, 1 x 12 reps, Keep your selected weight the same for each
PRESS (REST PAUSE 1 x 12 reps set Aim for a set of 12 reps, take 10-12 deep
SETS) breaths, aim for maximum reps again, take
SEATED CALF 1 x 12 reps, 1 x 12 reps, Keep your selected weight the same for each
RAISE (REST PAUSE 1 x 12 reps set Aim for a set of 12 reps, take 10-12 deep
SETS) breaths, aim for maximum reps again, take

MASS BUILDING
BY RYAN TERRY
SATURDAY
WEEK 2

BARBELL
OVERHEAD PRESS 1 x 6 reps Maximal weight not compromising form
OR MACHINE
SHOULDER PRESS
SHOULDER PRESS

MACHINE PRESS 1 x 12 reps, 1 x 12 reps, Keep your selected weight the same for each
(REST PAUSE SETS) 1 x 12 reps set. Aim for a set of 12 reps, take 10-12 deep
DIPS 1 x 12 reps, 1 x 12 reps, Keep your selected weight the same for each
CABLE CROSSOVER 1 x 12 reps, 1 x 12 reps, Keep your selected weight the same for each
CURL (FASCIA 1 x 10 reps, 1 x 10 reps, each set
SUNDAY - REST DAY

MASS BUILDING
BY RYAN TERRY
MONDAY
PART 1 - LEGS
WEEK 3

RAISE
1 x 9 reps
PART 2 - SHOULDERS
FACE PULL 1 x 4 reps, 1 x 4 reps, Select a weight with which you can perform
(MUSCLE ROUND 1 x 4 reps, 1 x 4 reps, ~15 reps, then cluster the set into 6 efforts at
SETS) 1 x 4 reps, 1 x 4 reps 4 reps, with 10 sec rest between each set.
DUMBBELL 1 x 4 reps, 1 x 4 reps, Select a weight with which you can perform
LATERAL RAISE 1 x 4 reps, 1 x 4 reps, ~15 reps, then cluster the set into 6 efforts at
(MUSCLE ROUND 1 x 4 reps, 1 x 4 reps 4 reps, with 10 sec rest between each set.
SETS)
WIDE GRIP 1 x 4 reps, 1 x 4 reps, Select a weight with which you can perform
UPRIGHT ROW 1 x 4 reps, 1 x 4 reps, ~15 reps, then cluster the set into 6 efforts at
SETS)
CABLE EXTENSION 1 x 10 reps, 1 x 10 reps, each set.

MASS BUILDING
BY RYAN TERRY
TUESDAY
PART 1 - CHEST
WEEK 3
INCLINE BARBELL 2 x 20 reps Warm up sets

PRESS
PRESS OR
MACHINE PRESS
PART 2 - BACK
STANDING V BAR 1 x 4 reps, 1 x 4 reps, Select a weight with which you can perform
ROW (MUSCLE 1 x 4 reps, 1 x 4 reps, ~15 reps, then cluster the set into 6 efforts at
ROUND SETS) 1 x 4 reps, 1 x 4 reps 4 reps, with 10 sec rest between each set.
CLOSED GRIP V 1 x 4 reps, 1 x 4 reps, Select a weight with which you can perform
BAR PULLDOWN 1 x 4 reps, 1 x 4 reps, ~15 reps, then cluster the set into 6 efforts at
SETS)
SEATED ROW 1 x 4 reps, 1 x 4 reps, Select a weight with which you can perform

MASS BUILDING
BY RYAN TERRY
WEDNESDAY
WEEK 3

RAISE
1 x 6 reps

STANDING 1 x 4 reps, 1 x 4 reps, Select a weight with which you can perform
DUMBBELL CURL 1 x 4 reps, 1 x 4 reps, ~15 reps, then cluster the set into 6 efforts at
SETS)
MACHINE CURL 1 x 4 reps, 1 x 4 reps, Select a weight with which you can perform
SEATED OVERHEAD 1 x 4 reps, 1 x 4 reps, Select a weight with which you can perform
EZ BAR EXTENSION 1 x 4 reps, 1 x 4 reps, ~15 reps, then cluster the set into 6 efforts at
SETS)
TRICEP ROPE 1 x 4 reps, 1 x 4 reps, Select a weight with which you can perform
EXTENSIONS 1 x 4 reps, 1 x 4 reps, ~15 reps, then cluster the set into 6 efforts at
SETS)

MASS BUILDING
BY RYAN TERRY
THURSDAY
ABS
WEEK 3
HANGING 3 x working sets to Keep core tight at all times, try not to swing
LEG RAISE failure and keep legs straight throughout the reps
LYING KNEE 4 x 20 reps Focus on the contraction with each rep.
RAISES

MASS BUILDING
BY RYAN TERRY
FRIDAY
PART 1 - BACK LOAD
WEEK 3
SEATED 2 x 20 reps Warm up sets

CALF RAISE

PRONE 1 x 4 reps, 1 x 4 reps, Select a weight with which you can perform
HAMSTRING CURL 1 x 4 reps, 1 x 4 reps, ~15 reps, then cluster the set into 6 efforts at
SETS)
V SQUATS 1 x 4 reps, 1 x 4 reps, Select a weight with which you can perform
SPLIT STANCE LEG 1 x 4 reps, 1 x 4 reps, Select a weight with which you can perform
PRESS (MUSCLE 1 x 4 reps, 1 x 4 reps, ~15 reps, then cluster the set into 6 efforts at
SEATED CALF 1 x 4 reps, 1 x 4 reps, Select a weight with which you can perform
RAISE (MUSCLE 1 x 4 reps, 1 x 4 reps, ~15 reps, then cluster the set into 6 efforts at

MASS BUILDING
BY RYAN TERRY
SATURDAY
WEEK 3

BARBELL
OVERHEAD PRESS 1 x 4 reps Maximal weight not compromising form
OR MACHINE
SHOULDER PRESS
SHOULDER PRESS

MACHINE PRESS 1 x 4 reps, 1 x 4 reps, Select a weight with which you can perform
DIPS (MUSCLE 1 x 4 reps, 1 x 4 reps, Select a weight with which you can perform
ROUND SETS) 1 x 4 reps, 1 x 4 reps, ~15 reps, then cluster the set into 6 efforts at
1 x 4 reps, 1 x 4 reps 4 reps, with 10 sec rest between each set.
CABLE CROSSOVER 1 x 4 reps, 1 x 4 reps, Select a weight with which you can perform
CURL (FASCIA 1 x 10 reps, 1 x 10 reps, each set.
SUNDAY - REST DAY

MASS BUILDING
BY RYAN TERRY
HOW TO PREVENT INJURY

O bviously, no one wants to get injured in any given sport and I’m sure most of you
train safely; however, injuries are inevitable when you strain your muscles week
in and week out. I will be the first to admit that I have hurt myself through simply not
listening to my body and taking things a bit too far. But I have found that it’s these injuries
that have forced me to take a step back and figure out better ways of training and looking
after myself. They have also reminded me that I am not invincible!

MASS BUILDING
BY RYAN TERRY
1. WARM UP
UPPER BODY
I have found that very few gym goers warm up properly before an exercise, if they warm
up at all. This is more common in the old school bodybuilding gyms where they used to
stress jumping straight in to the workout and getting it done. Most well educated gym
goers nowadays realise that this is an almost sure-fire road to injury. My advice is to
incorporate pre- and post-workout stretches into your routine from the offset.
With weight training in particular, it’s important for a thorough warm up. This is not just
about jumping on the treadmill for 5 minutes to get your heart rate up (though a bit of
cardio is helpful). To prepare my muscles for an intense workout, I always warm up with
1 to 2 light sets of 18 to 20 reps that are 50 percent of my 10-rep max. This helps loosen
up the surrounding tendons and ligaments as well as push plenty of blood through my
muscles to prep them for the working sets to follow. It stretches out the muscle fascia,
thereby reducing the risk of injury from a heavier load. It’s also a great way to get that
mind-to-muscle connection and really focus on what it is you are trying to achieve in your
working sets. Stretch bands are excellent for creating a controlled tension and maximising
flexibility and range of motion in the specific area you’re working on.
I spend more time warming up my shoulders since they are a very common injury area
for bodybuilders, particularly the rotator cuff. I will grab some very light dumbbells and go
through a few small rotational movements to warm up this area, then perform a few very
low-weight sets of pressing movements. I do some stretch band, PVC pipe work, and foam
rolling post workout.
Here are a few examples of pre- and post-workout stretches. If you’re unsure of these
stretches, they are easily found and demonstrated on the internet.
PRE WORKOUT
• With PVC pipe front pass over, side pass over each way, reverse opener and
tricep opener.
• With stretch bands front opener, rear opener, lat opener, and band tricep
overhead.

MASS BUILDING
BY RYAN TERRY
POST WORKOUT
• Foam roller lats for a minimum of 2 minutes.

• Use a kettle bell to roll out delts and chest whilst laying on a workout bench with
arm hanging off side (very effective for stretching pectoral major and minor).
• Use a lacrosse ball for more specific pressure pointing around the delts,
infraspinatus and upper ribs, chest area and lower back.
LOWER BODY
It is also important to budget a good warm up for the legs since they are the biggest
muscle group in the body and will; therefore, take more time loosen up. I like to use box
and band mobility drills to warm up the joints in the legs.
PRE WORKOUT
• Lunges straight with one leg up on the box, then alternate.

• Lunge on the box with knee forced out under a controlled force with foot and
ankle facing forward, then alternate legs.
• Finish with a box pigeon position to open up the hips and allow more
movement and flexibility in the legs.
• Band mobility stretches also open up the hip.
• Lying hamstring stretch under tension, couch stretch, and weighted
ankle/squat mobility.
When I move on to my leg training session, I start with 2 to 3 sets of light leg extensions,
aiming for 18 to 20 reps. This gets plenty of blood flowing and warms up the tendons
around my knee joints. I follow this with 15 to 20 deep squats with just the bar to get my
body used to the movement.
POST WORKOUT
• With foam roller, roll each quad out for a minimum of 3 minutes.
• Use the bar in the rack to barbell floss your hamstring (because the barbell is
smaller than the foam roller, you will be able to apply more pressure and be
more specific in pressure point releasing).
• Use the foam roller for your calves and shins.

MASS BUILDING
BY RYAN TERRY
2. VARY YOUR TRAINING

We can now look at how best to train to prevent injuries as well as training around existing
ones. I am on a typical 5 to 6 day a week bodybuilding split, but my training varies depending
on if I’m prepping for a show, in an offseason, or if I’m doing heavy weight for a low amount
of reps or a lighter weight for higher reps to increase my calorie expenditure, etc. Over years
of training, I have found that constantly hammering my body with heavy and sometimes
even silly amounts of weight (“ego lifting”) as well as just a simple lack of knowledge has led to
some serious niggles.
The key to sculpting and maximizing growth is to vary the tempo, volume, weight, and
variations of your workouts (examples include supersets, drop sets, and time under tension
training). I’ve learned to listen to my body. I visit my physio once a week for a full body deep
tissue massage. It frees any tension in my muscles and sets me up nicely for the next week
of training. We also work out a program to improve or eradicate injuries and strengthen
my weak points whilst continuing to train. This includes controlled resistance stretch band
moves to increase the strength and mobility of my joints.
I vary my workouts from week to week—particularly when it comes to rep ranges. One week
I will do 6 to 8 reps at my maximum weight keeping form with long rest periods. The next
week will involve more high intensity volume with a rep range of about 12 to 15 with minimal
rest in between sets. I have found that incorporating higher reps into my routine allows my
tendons and ligaments to recover from heavy loads. I always make sure to incorporate at
least 1 rest day a week. However; again, depending on where I’m at in my training cycle, I
may incorporate up to 2 rest days a week if I am looking to recover and put on more size
(this will apply when bulking!) But, most importantly, rest days are one more way to give your
muscles the break they need and, hopefully, as appreciation, they will remain injury free!

MASS BUILDING
BY RYAN TERRY
FAQ’S
Q What is your opinion on the ‘Classic Physique’ division and

would you ever consider moving up to that class?
A Personally I think that adding the classic physique category was a great idea
and something I will consider in the future. This class allows the bigger physique
competitors to move up in to a separate division which they are more suited to, instead
of being told to lose size and being marked down for it. I also think that smaller guys who
are still very aesthetically pleasing, with great condition will be able to place higher as they
won’t be overlooked for a more muscular physique.
I have always been a fan of the golden era of bodybuilding and the classic posing, which
gives competitors the ability to put together a posing routine to highlight all areas of their
physique. Also, it’s great to be able to show off your legs, as a lot of physique competitors
have great legs but were never able to show them off to show a full aesthetic physique.
However for me, I believe I need to grow in to the class. I feel I am not ready at this
moment in time to step up in to that class. My height to weight ratio is slightly light and I
think that could show on stage against some of the larger, more muscular IFBB pros. It will
take me time to grow and I am willing to continue the process slowly in order to keep an
aesthetic pleasing shape…. Here’s to hoping that this bulk will help me on my way!

MASS BUILDING
BY RYAN TERRY
Q What is the best way to bulk -

‘dirty bulk’ or ‘clean bulk’?
A Many people that I have spoken with seem to commonly think that ‘bulking’ means
to eat whatever you want, whenever you want and in mass load. To be honest,
some people do bulk using burgers and cake until its coming out of their ears and that
may work for them...great if it does! However, I tend to enjoy bulking through adding clean
calories- in other words I prefer to eat more of what I would usually eat, even when I’m
dieting! I think, because I have eaten this type of food for so long, my body has got used
to it and craves all of its vitamins and nutrients. I am not saying that I am against a good
pizza, I actually think it’s really important to make sure that you indulge in the good stuff
every once in a while, but for me too much of this type of food makes me really lethargic,
which no-one wants when they are attempting to train to their maximum ability! The
primary focus of bulking is to build muscle mass and a huge part of that comes down to
how you train.
There is also the risk of adding more body fat than is needed through dirty bulking and
this can actually prove harder to get rid of when the time comes. Again, the situation is
different for everyone but I personally find that if I eat too much of this type of food, it then
becomes a lot harder to wean myself off of it when I need to start prepping for a show.
So for me, its clean bulking all the way. Your body will always require and feel better
for the nutrients that it receives through clean food and I cannot stress enough how
important it is to feel healthy and energised through whatever stage of life you’re in whilst
you are training. That quote ‘your body is a temple’ is so true…. look after it!

THANK YOU
I wanted to start by very gratefully thanking one of my USN teammates and good friend
Rich Ellis. Rich is a highly thought of, very successful Power Lifter who holds the British
Bench Press Record and is a consultant who lectures on strength and conditioning at
Loughborough University, the UK’s leading Performance Sport’s Facility. He has specialised
in this field for over 10 years, supporting and coaching a number of elite athletes. Rich
is extremely knowledgeable in his field and has taught me the art of bulking. After long
meetings with Rich, he explained the science behind bulking, his lifting techniques and he
then helped me to devise a plan that we could apply to this ebook. Rich’s guidance has
given me a much more in depth look at a serious and very well planned out bulk. Please
check out his Instagram guys…he is a master in his field and an extremely talented athlete!
Rich Ellis - Instagram: bigbenchre
Lastly but MOST importantly, I want to say a HUGE thank you to you guys for continually
supporting me and for purchasing this ebook. I hope that it works as well for you as it has
done for me! Please let me know your thoughts and opinions on my socials and I will take on
board everything that you have to say or would like to see next. You can find me at…
Ryan If you are interested in working with me one on one

Facebook: Ryan Terry
then email me at [email protected] for
Instagram: RyanJTerry
Twitter: @ryanjterry all the details’

MAXIMAL SHREDS!
BY RYAN TERRY
RYAN TERRY
MAXIMAL
SHREDS!
A DETAILED
12 WEEK
CUTTING
GUIDE
12 WEEK CUTTING GUIDE
MAXIMAL SHREDS!
BY RYAN TERRY
CONTENTS
03 INTRODUCTION
04 A WORD
FROM RYAN
05 WHAT SHOULD I
EXPECT DURING MY
‘CUTTING’ PHASE?
07 HOW TO CALCULATE
YOUR MACROS WHEN
SHREDDING
10 SHREDDING
NUTRITION PLAN
17 SUPPLEMENTS
TO USE WHEN
SHREDDING
104 FAQ’S
106 THANK YOU
12 WEEK CUTTING GUIDE 02

MAXIMAL SHREDS!
BY RYAN TERRY
INTRODUCTION
THIS EBOOK IS BROUGHT TO YOU
BY IFBB PROFESSIONAL ATHLETE
RYAN TERRY.
R yan is an internationally recognised Men’s Physique competitor who’s achievements

include; Mr Great Britain (2010), Mr International (2010), UK National Champion (2013),
British Champion (2013), European Arnold Classic Champion (2013), Overall European Arnold
Classic Champion (2013), IFBB Pittsburgh Pro Champion (2015), IFBB Atlanta Pro Seaboard
Champion (2015), 4th Place Men’s Physique Mr Olympia (2015), 2nd Place Men’s Physique
Mr Olympia (2016), IFBB Pro Asia Grand Prix Champion (2016), Arnold Classic Pro Champion
(2017), IFBB Pro Asia Grand Prix Champion (2017). He also holds over 40 international fitness
magazine covers and was crowned the first ever IFBB Men’s Physique Pro from the UK.
RYAN IS A USN AND GYMSHARK SPONSORED ATHLETE WHO IS ALSO A

FEATURED WRITER FOR MUSCLE AND FITNESS MAGAZINE AND WHO’S
FOLLOWING IS IN EXCESS OF OVER 1 MILLION LIKE-MINDED FITNESS FANS.
Ryan started his working career as a plumber and gas engineer from Worksop,
Nottinghamshire. Ryan had always had a keen interest in bodybuilding and dedicated
every spare minute he had to training before and after his working day. In 2010 Ryan was
entered in to Mr Great Britain, where he took first place and soon found sponsorship with
supplement company USN. This is where things really started to change for Ryan. He soon
made the brave decision to make that change in career, devoting his work to USN and
promotions in fitness this enabled him to fully focus all of his energy into his true love-
bodybuilding. Ryan quietly decided to compete in his first Men’s Physique show in 2013,
where he took first place and his journey in competing was then born!

MAXIMAL SHREDS!
BY RYAN TERRY
A WORD
FROM
RYAN
WELCOME TO MY EBOOK IN
WHICH I WILL REVEAL MY
GUIDE, TIPS AND ADVICE
ON GETTING COMPLETELY
SHREDDED!
I have to be honest- this is the best part of competing for me and the process that
excites me the most! Watching my body change from all of the endless hours of hard
work put in is the proudest feeling. I feel at my absolute best whilst shredding and with
my guidance, I hope you will too!
Throughout this ebook I will explain how to practice a safe and healthy ‘shred’ using
factual knowledge but I will also deliver some of my own tips that I have learnt through
years of personal experience. By the end of this ebook I aim to have educated you on:
• What is ‘shredding’ and who is it for?

• How to shred safely
• The perfect shredding diet
• Training plans and tips to follow throughout your shredding season
• FAQ’s
NOW, GO FIND THOSE ABS! HAPPY SHREDDING!

MAXIMAL SHREDS!
BY RYAN TERRY
WHAT SHOULD I EXPECT

DURING MY ‘CUTTING’ PHASE?
H unger. This is main worry when people start their shred. Everyone is so different
and few people manage their diet without feeling any struggle. I can tell you now
that most people will experience a few ups and downs during their cut. It is completely
normal to feel tired and hungry whilst your body is in a caloric deficit and there are ways
of handling this to your advantage.
SLEEP
I know that you have probably already heard this a million times but your ‘Zzz’s’ are so
important over your dieting period. Your body needs time to recover. It is working so hard
to train whilst on a lower calorie count than it is used to. So reward it with plenty of sleep.
Lack of it can definitely work against keeping up with that fat loss.

MAXIMAL SHREDS!
BY RYAN TERRY
RE-FEED/CHEAT DAYS
Some people deal quite well with the food that is included in their diets and are able to
maintain this without craving too much. I have always been fortunate enough to be one of
these people however I have started included ‘re-feed’ days during my prep. For me, this
includes an increase in ‘clean calories’. I tend do this halfway through my prep (at around
6 weeks) as it works through spiking your leptin levels, thus kick starting your metabolism
again- kind of like re-booting your body. This is something that works well for me. I prefer
to refuel on clean carbs and healthy fats because I do enjoy the food included in my diet.
However, a lot of people have been known to struggle with the craving of ‘cheat’ food- so, my
answer to this is to include a cheat meal once every 2 weeks, or once a week if needs be. It is
a good way of again spiking your leptin levels but also helps mentally. It gives you something
to look forward to but also means that you won’t get to the point of craving so much that
you revert to binging. You can still enjoy the good things in moderation…it is possible!
MAINTAINABLE DIET
I meet so many people nowadays that seem to diet with foods that they simply cannot
stand. This is something that is maintainable but in the hardest way possible. I have learnt
over the years that diet is all about ‘trial and error’. Over time I have tried as many foods as
possible, decided what I enjoy most and then fit these in to my macros. This is what creates
a much more maintainable and enjoyable diet. I actually like the food I eat-which means
that dieting really does not feel like any sort of chore. This would be my BIGGEST tip to all of
you dieting. Invent a diet that is realistic and will keep you consistent.

MAXIMAL SHREDS!
BY RYAN TERRY
HOW TO CALCULATE YOUR

MACROS WHEN SHREDDING
THIS IS ONE OF THOSE SECTIONS THAT YOU HAVE TO BE AS TRUTHFUL
WITH YOURSELF AS POSSIBLE. IN ORDER FOR US TO WORK OUT WHAT YOUR
MACROS SHOULD BE DURING YOUR CUT, WE FIRST NEED TO STUDY EXACTLY
HOW MANY CALORIES YOU SHOULD BE CONSUMING PER DAY. AFTER WE
HAVE THAT NUMBER, WE CAN GO ON TO LOOK AT YOUR MACROS. SO, LET’S
GET STARTED…
TO WORK OUT YOUR CALORIES

This stage is actually the easiest part (so long as you’re honest with the amount
of activity you do per day). The formula below is a great guide for you to start and
work from and then over time you can adjust and modify it more specifically to your
individual requirements.
In order to work out your calories you must simply multiply your body
weight (working in lbs) with a number between 11-14. Which number
do you use? Read below carefully and then choose whichever number
describes your day to day life as accurately as possible…
11 - You may have a job that involves little to no movement (a desk job for
example) and outside of work you do not partake in any other exercise.
12 - You may have a fairly active job that involves plenty of walking or movement
OR you have a job with no movement but you make a conscious effort to
partake in exercise outside of work at least 2-3 times each week.
13 - You have an active job and also train outside of work (2-3 times per week) OR
you have a job involving no movement but partake in other exercise around
5-6 times per week.
14 - This number will be used by someone that has a very active job and also
chooses to workout outside of work (around 5-6 times per week) OR it can
also be used by athletes that workout for a living and will more than likely train
multiple times each day.

MAXIMAL SHREDS!
BY RYAN TERRY
So, at this stage, please multiply your body weight by either of the four numbers above
(most honestly to the best of your knowledge) and you will be presented with the total
amount of calories that should be looking at consuming per day whilst cutting.
EXAMPLE- At this point I’m going to use myself as an example in order to make the
below a little easier for you guys to understand.
Firstly, my body weight is currently at 210lbs. In order to calculate what my calorie

intake should be when cutting, I am going to multiply this number by 14 - as all of
you know by now, I am an athlete by career and train up to twice a day every day
when competing.
210 x 14 = 2,940 Calories per day.
IMPORTANT NOTE - Although my macros are coming out at an average of 2,940 calories
per day, you will note that further in to my ebook (during the diet plan) I start the first
few weeks off at a higher calorie intake- at around 3,650 calories per day. This is because
I personally have an extremely fast metabolism and when prepping for a show, I like to
ensure that I don’t come in too quickly. You will note that further in to my prep I start
to decrease the calories per week. So I will slowly work toward a caloric intake of 2,94O
calories per day. This is purely because I know how my body works and have plenty of
experience with prepping for shows. You must listen to your own body. Work to your own
calculations to start with but if you feel that you are losing the fat too quickly then up your
calories between 150-200 per day and vice versa if you are feeling the opposite

MAXIMAL SHREDS!
BY RYAN TERRY
TO WORK OUT YOUR MACROS
STEP 1 - In order to next workout your daily protein intake you simply need to
allow 1 gram of protein for each pound of your body weight.
MY EXAMPLE - 210lbs / 210 = 210 grams of protein
STEP 2 - N
ow calculate your daily fat intake by allowing 0.5 grams of fat for every
pound of your body weight.
MY EXAMPLE - 210lbs / 0.5 = 105 grams of fat
STEP 3 - O
ur next step is to convert our calculated intake protein and fat from
grams to calories.
For the protein, we do this by multiplying its grams by four.
MY EXAMPLE - 210 grams x 4 = 840 calories of protein
For the fat, we multiply our earlier calculation of 100 grams by nine.
MY EXAMPLE - 105 grams x 9 = 945 calories of fat
STEP 4 - W
e now move on to calculating what your daily intake of carbohydrates
should be. We will do this by subtracting the amount of protein and fat
calories from your TOTAL daily calorie intake.
MY EXAMPLE
840 + 945 = 1,785
2,940 – 1,785 = 1,155 calories of carbohydrates
STEP 5 - In order to work out what your gram equivalent of carbohydrates is,
simply divide the calories by four.
MY EXAMPLE- 1,155 / 4 = 289 grams of carbohydrates
STEP 6 - W
hen working out what to eat with regards to each meal, all you need to
do is divide your daily protein, fat and carbohydrate count by the amount
of meals that you intend on eating throughout each day.
MY EXAMPLE-
Amount of meals per day: 5
Grams of protein per meal: 210 / 5 = 42 grams
Grams of fat per meal: 105 / 5 = 21 grams
Grams of carbohydrates per meal: 289 / 5 = 58 grams

MAXIMAL SHREDS!
BY RYAN TERRY
SHREDDING
NUTRITION
PLAN
IMPORTANT NOTE- Please take in to account that this diet has been specifically
put together for myself and my own personal macros. You can use all of the foods
and the meals throughout this diet if you would like but I expect you to now be able
to change the weighed amounts of food to your own specifications
(please see Section 4 on How to Calculate Your Macros)

MAXIMAL SHREDS!
BY RYAN TERRY
12 SHREDDING NUTRITION PLAN
WEEKS 1- 4
WEEKS 1-4 PROTEIN/FATS/CARBS
MEAL 1 150g oats, 40g blueberries, 30g flaked 30g / 15g / 100g
almonds, 30g whey protein
MEAL 2 250g basmati Rice, 4 whole eggs 24g / 20g / 65g

MEAL 3 300g white potato, 150g chicken breast, 40g/ 0g / 50g
mixed green vegetables
MEAL 4 200g brown pasta, 150g turkey breast, 53g / 0g / 60g

mixed green veg
MEAL 5 250g basmati rice, 30g tuna, 30g / 0g / 77g

30g sweet corn
MEAL 6 200g salmon, mixed vegetables 54g / 28g / 0g
ALTERNATE
EACH DAY 200g steak, mixed vegetables 48g / 9g / 0g
SHAKES Pre workout shake 0g / 0g / 50g

50g tri carb, 10 g BCAA
Intra workout shake 0g / 0g / 50g
50g tri carb, 10g BCAA
Post workout shake 30g / 0g / 100g
100g tri carb, 30g whey protein
DAILY With salmon meal 255g / 44g / 552g

TOTALS
Calories 1020 / 396 / 2208
= 3624cal
With steak meal 261g / 63g / 552g
Calories 1044 / 567 / 2208

= 3819cal

MAXIMAL SHREDS!
BY RYAN TERRY
WEEKS 4-8
MEAL 1 120g Oats, 30g blueberries, 20g flaked 30g / 8g / 77g

Almonds, 30g whey protein
MEAL 2 150g basmati rice, 4 whole eggs 24g / 20g / 40g

MEAL 3 300g white potato, 200g chicken breast, 50g / 0g / 50g
mixed vegetables
MEAL 4 150g brown pasta, 200g turkey breast, 70g / 0g / 45g
mixed green vegetables

ALTERNATE
EACH DAY 200g steak, mixed vegetables 54g / 28g / 0g
SHAKES Pre workout shake – 20g tri carb, 10g 0g / 0g / 20g

BCAA
Intra workout shake – 20g tri carb, 10g 0g / 0g / 20g
BCAA
Post workout shake – 75g tri carb, 30g 30g / 0g / 75g
whey Protein
DAILY With salmon meal 252g / 37g / 327g

TOTALS
Calories 1008 / 333 / 1308
= 2649cal
With steak meal 258g / 56g / 327g
Calories 1032 / 504 / 1308

= 2844cal

MAXIMAL SHREDS!
BY RYAN TERRY
WEEKS 8-11
MEAL 1 100g oats, 20g blueberries, 10g flaked 30g / 4g / 63g

almonds, 30g whey protein
MEAL 2 100g basmati rice, 4 whole eggs 24g / 20g / 25g

MEAL 3 250g white potato, 200g chicken breast, 50g / 0g / 45g
mixed vegetables
MEAL 4 250g sweet potato, 200g turkey breast, 2 70g / 5g / 70g
tbsp flaxseed oil
MEAL 5 140g salmon, mixed vegetables and 28g / 18g / 0g

asparagus
SHAKES Pre workout shake – 10g BCAA
Intra workout shake – 10g BCAA

Post workout shake – 50g tri carb, 30g
whey protein
DAILY 232g / 47g / 253g

TOTAL
Calories 928 / 423 / 1012
= 2363cal

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 12
WEEK 12 - PEAK WEEK PROTEIN/FATS/CARBS
DEPLETING DAYS 1-3
MEAL 1 80g oats, 10g flaked almonds, 30g / 4g / 48g

30g whey protein
MEAL 2 4 whole eggs, mixed vegetables/ 24g / 20g / 0g

asparagus
MEAL 3 200g chicken breast, mixed salad, 50g / 5g / 0g
2 tbsp flaxseed oil
MEAL 4 200g turkey breast, 200g sweet potato, 70g / 0g / 55g
mixed vegetables

and asparagus
SHAKES Pre workout shake – 10g BCAA
Intra workout shake – 10g BCAA

Post workout shake – 25g tri carb, 30g
whey protein
DAILY 232g / 47g / 128g

TOTAL
Calories 928 / 423 / 512
= 1863cal

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 12
CARBING UP DAY 1
MEAL 1 100g tri carb, 30g whey protein post 30g / 0g / 100g
depletion circuit
MEAL 2 120g oats, 20g flaked almonds, 30g / 8g / 77g

30g whey protein
MEAL 3 250g basmati rice, 35g / 0g / 65g
100g turkey breast
MEAL 4 500g white potato, 35g / 0g / 85g
100g turkey breast

100g chicken breast
100g chicken breast
MEAL 7 500g sweet potato, 150g bison 30g / 15g / 140g
DAILY 210g / 23g / 617g

TOTAL
Calories 840 / 207 / 2468
= 3515cal

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 12
CARBING UP DAY 2
MEAL 1 120g Oats, 20g flaked almonds, 30g / 8g / 77g

30g whey protein

100g turkey breast
100g turkey breast
MEAL 4 500g sweet potato, 150g bison, 30g / 5g / 140g
2 tbsp flaxseed oil

100g chicken breast
100g chicken breast
MEAL 7 500g sweet potato, 140g salmon 28g / 18g / 140g
DAILY 208g / 31g / 657g

TOTAL
Calories 832 / 279 / 2628
= 3739cal
SHOW DAY
MEAL 1 125g basmati rice, 15g whey protein - 5 hours before stage time
MEAL 2 125g basmati rice, 50g turkey breast – 3 hours before stage time
MEAL 3 Graze on rice cakes and peanut butter to keep full but ensuring stomach is
flat and tight ready for the stage.

MAXIMAL SHREDS!
BY RYAN TERRY
SUPPLEMENTS TO USE
WHEN SHREDDING
DURING MY DIETING PHASE, THERE ARE FOUR SUPPLEMENTS THAT I WILL
ALWAYS IMPLEMENT INTO MY DIET. I HAVE LISTED THESE BELOW AND WILL
GIVE A BRIEF EXPLANATION AS TO WHY I INCLUDE THESE IN MY PREP AND
HOW THEY HELP ME REACH MY FULL POTENTIAL WHEN SHREDDING!
BCAA – BRANCH CHAIN AMINO ACIDS

BCAA’S are made up of three amino acids: leucine, isoleucine and Valine. They can
promote muscle protein synthesis and can increase muscle growth over time. It is also
great for muscle repair and improves muscle endurance whilst training. I like to consume
BCAA’s thirty minutes before training and also like to sip during my workouts.
WHEY PROTEIN
Whey protein is primarily used for muscle growth and once consumed is also broken
down in to amino acids. The times at which I typically have whey protein are first thing in
the morning with my breakfast and also post workout, within my thirty minute anabolic
window. The reasons for which I take it at these times are because of the absorption
rates. After eight hours of fasted sleeping, I will require nutrients back in to my body as
quickly as possible and a whey protein is one of the fastest absorbing proteins that there
is. This also applies post workout after you have broken down muscle tissue and the body
needs to start the recovery process by getting the nutrients back in to your system.
LIQUID CARBOHYDRATE (VITARGO OR CYCLIC DEXTRIN)
Carbohydrates are the most important and vital factor when determining how well you
perform throughout your training session and whether or not you will push through at
your strongest until the end of that session. It is important that you always perform at
the best you possibly can and in order to do this, you need carbohydrates to fuel your
body and it is therefore critical that you find a carbohydrate source that can make its way
through your digestive tract at a fast and efficient pace.

MAXIMAL SHREDS!
BY RYAN TERRY
I prefer to use either Vitargo or Cyclic Dextrin as my

choice of carbohydrate supplement. Vitargo provides fast YOU STAY
muscle fuel and is great to take post workout as it really STRONGER AND
helps boost insulin. Cyclic Dextrin is absorbed more MORE ENERGISED
gradually in to your system, which means that it will stay OVER THE
ENTIRETY OF YOUR
in your bloodstream over a longer period of time, which
TRAINING SESSION
should mean that you stay stronger and more energised
over the entirety of your training session.
I typically take my liquid carbs pre, intra and post workout to maximised the anabolic
window… How much I take all depends on where I am at in my prep. Please see nutrition
plan for all the details.
L CARNITINE
Is great for fat burning and something I will take first thing in the morning as I head out for
my fasted cardio session. L carnitine in simple terms helps the body utilise its stored fat
by transporting fatty acids in to your cells where it is processed by mitochondria for use
as energy, which can be particularly effective whilst training.

MAXIMAL SHREDS!
BY RYAN TERRY
12 WEEK TRAINING PLAN
WEEK 1
MONDAY AM - CARDIO
FASTED WORKOUT DURATION ADDITIONAL NOTES
FASTED WALK 60 mins Low intensity
MONDAY PM - BACK
EXERCISE SETS REPS ADDITIONAL NOTES
WIDE GRIP PULL UP 2 warm up sets 20

3 working sets 10- 12.
1 triple drop set 1 x 10 >> 1 x 10 >> No rest between drop
1 x 10
HYPER EXTENSION 2 warm up sets 20 Own bodyweight

3 working sets 12-15. Weighted. Increase
weight with each set
OVERHAND 3 working sets 12-15.

MACHINE ROW
1 triple drop set 1 x 10>> 1 x 10 >> No rest between drop
1 x 10
INCLINE SINGLE ARM 3 working sets 10-12 Increase weight with

DUMBBELL PRESS each set
1 drop set 1x8>1x8 No rest between drop
FLAT MACHINE PRESS 4 working sets 12-15. Increase weight with

each set
SEATED INCLINE 3 drop sets 3 x 10 > 3 x 10 Decrease weight with

MACHINE PRESS drop. No rest between

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 1
TUESDAY AM - CARDIO
BIKE 20 mins Low intensity on all cardio machines

TREADMILL 20 mins
ARC 20 mins
TUESDAY PM - SHOULDERS
DUMBBELL PRESS 2 Warm up sets 20

4 working sets 2 x 15 Increase weight with each
1 x 12 set
1 x 10
SIDE LATERAL RAISE 1 warm up set 15-18

(MACHINE)
3 working sets 10-12.
REVERSE FLY 3 working sets 10-12.

(PEC DEC)
1 Triple drop set 1 x 10>> 1x NO rest
10>> 1 x 10
SMITH 4 working sets 12-15.

MACHINE SHRUG
1 triple drop set 1 x 12>> 1 x
10>> 1 x 8
DUMBBELL FRONT RAISE 4 working sets 12-15. NO rest between

SUPERSET WITH superset
DUMBBELL LATERAL
RAISE 4 working sets 12-15.

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 1
WEDNESDAY AM - CARDIO
WEDNESDAY PM - LEGS
LYING HAMSTRING CURL 2 warm up sets 20

2 x 10 set
STANDING HAMSTRING 1 warm up set 20

CURL
1 x 12 set
1 x 10
LEG PRESS 1 Warm up set 25

4 Working sets 1 x 20 Increase weight with each
2 x 15 set
1 x 10
1 triple drop set 1 x 10>> 1 x No rest between drop
10>> 1 x 10
LEG EXTENSION 1 warm up set 20

2 x 10 set
1 triple drop set 1 x 8 >> 1 x 8 No rest between drop
>> 1 x 8
ADDUCTOR 4 working sets 15-18.

SUPERSET WITH
ABDUCTORS 4 working sets 15-18.
STANDING CALF RAISE 4 working sets 12-15. Increase weight with each
set
SEATED CALF RAISE 4 working sets 10-12. Increase weight with each
set
1 triple drop set 1 x 8 >> 1 x 8 No rest between drop
>> 1 x 8

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 1
THURSDAY AM - CARDIO
SWIMMING 30 mins 30 LAPS FRONT CRAWL

SWIMMING 30 mins 30 LAPS BREAST STROKE
THURSDAY PM - ARMS
TRICEP DIPS 2 warm up sets To failure

3 working sets 15 Increase weight with
each set
CLOSED GRIP EZ BAR 3 working sets 15 Increase weight with

CABLE (PUSH DOWN) each set
WIDE GRIP EZ BAR CABLE 3 working sets 15 Increase weight with

(PUSH DOWN) each set
SEATED TRICEP 4 working sets 3 x 12-15

EXTENSION 1 x 10-12
1 triple drop set 1 x 10 >> 1 x 8 No rest between
>> 1 x 6 drops
DUMBBELL CURL 3 working sets 1 x 15-18

(on each arm) 2 x 8-10
2 drop sets 1x8>1x8
SEATED BICEP CURL 5 working sets 8-10. Increase weight with

each set
HAMMER DUMBBELL 4 working sets 8 - 10.

CURL (on each arm)
EZ BARBELL CURL 4 working sets 10-12.

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 1
FRIDAY AM - ABS & CARDIO
HANGING LEG RAISE 3 working sets to failure

WEIGHTED CABLE CRUNCH 3 working sets- 20 reps
CABLE WOODCHOP TWIST 3 working sets- 15 reps On each oblique
PLANK 3 workings sets- 1 minute each
BIKE 10 mins
TREADMILL 10 mins
ROWING MACHINE 10 mins
FRIDAY PM - CHEST
INCLINE 3 working sets 1 x 20 Increase weight with each set

BARBELL PRESS 1 x15
1 x 12
1 triple drop set 1 x 8>> 1 x 8>> 1 x 8 No rest between drops
FLAT DUMBBELL 3 working sets 1 x 15 Increase weight with each

PRESS 1x 12 set
1x 10
1 triple drop set 1 x 8>> 1x 8>> 1 x 8 No rest between drops
FLAT BARBELL 4 working sets 2 x 10-12.

PRESS 2 x 12-15.
1 triple drop set 1 x 15>> 1 x 12>> 1 No rest between drops.
x 10
INCLINE 3 working sets 1 x 10 Increase weight with each

DUMBBELL 1x8 set
PRESS 1x6
1 triple drop sets 1 x 6>> 1 x 6>> 1 x 6 No rest between drops
PEC DEC CABLE 4 working sets 2 x 12-15

FLY 2 x 8-10

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 1
SATURDAY AM - CARDIO
SATURDAY PM - REST DAY

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 1
SUNDAY AM - CARDIO
STEPPER 30 mins
BIKE 30 mins
SUNDAY PM - ARMS
SINGLE ARM 3 working sets 10-12. On each arm

CABLE PUSH DOWN
(UNDERHAND)

CABLE PUSH DOWN
(0VERHAND)
CABLE OVERHEAD 1 warm up set 15

TRICEP EXTENSION
2 working sets 1 x 12 Increase weight with each set
1 x 10
SKULL CRUSHERS 3 working sets 10- 12. Increase weight with each set
2 triple drop sets 1 x 10 >> 1 x No rest between drops
10>> 1 x 10
ROPE CABLE PUSH 4 working sets 8 - 10. Increase weight with each set
DOWN
DUMBBELL 4 working sets 8-10. On each arm. Increase weight

PREACHER CURL with each set.
ROPE HAMMERCURL 4 working sets 10-12.
EZ BARBELL CURL 5 working sets 4 x 8-10

1 x 18-20
SEATED MACHINE 4 working sets 12-15. On each arm. Increase weight

SINGLE CURL with each set

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 2
MONDAY AM - CARDIO
MONDAY PM - BACK
DEADLIFT 1 Warm up set 18-20 Use bar without weights
4 working sets 8-10. Weighted- increase weight

with each set
BENT OVER BARBELL 1 warm up set 15-20.

ROW (UNDERHAND)
4 working sets 15-20. Increase weight with each
set
BENT OVER BARBELL 4 working sets 15-20. Increase weight with each
ROW (OVERHAND) set.
WIDE GRIP LAT PULL 3 working sets 15-20. Increase weight with each
DOWN set
1 drop set 1 x 10 > 1 x 10 No rest between drop
ONE ARM DUMBBELL 4 working sets 10 -12. On each arm. Increase

ROW weight with set
STANDING V-BAR ROW 5 working sets 8- 10. Increase weight with each
set.
HYPER EXTENSION 6 working sets 2 x 20 Own Bodyweight

2 x 15 Weighted
2 x 10 Weighted
CABLE LAT PULLOVER 3 working sets 18- 20. Increase weight with each
set

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 2
TUESDAY AM - CARDIO
ARC 30 mins
BIKE 15 mins
MACHINE 1 Warm up set 20

SHOULDER PRESS
4 working sets 12-15. Increase weight with
each set
DUMBBELL 4 working sets 12-15. Increase weight with

FRONT RAISE each set
PEC DEC REAR FLY 4 working sets 15-20. Increase weight with
each set
CABLE LATERAL 4 working sets 2 x 20

RAISE
2 x 10 Increase weight
SMITH MACHINE 4 working sets 15-20. Increase weight with

SHRUGS each set
1 triple drop set 1x8>1x8>1 No rest between
x8 drops
DUMBBELL PRESS 3 working sets 12- 15. Increase weight with

SUPERSET WITH each set
PLATE FRONT RAISE
3 working sets 10-12. Remain using same
plate for each set

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 2
WEDNESDAY PM - LEGS
SMITH MACHINE 1 warm up set 20 No weight- use the weight

SQUAT (normal stance) of the bar alone to warm
up
2 working sets 15-20 Increase weight slightly
(normal stance) with each set
(feet apart 'sumo' stance) with each set
(feet together) with each set
DUMBBELL LUNGES 4 working sets 4 'laps' in Find an area to lunge and

total. count each set as the
distance there AND back.
SINGLE LEG 4 working sets 15-20. Increase weight with

EXTENSION (on each leg) each set.
SEATED HAMSTRING 4 working sets 12-15. Increase weight with

CURL each set
1 drop set 1 x 8 >1 x 8 No rest between drop.
LEG PRESS 3 working sets 15-18.

SUPERSET WITH
DUMBBELL STRAIGHT 3 working sets 15-18.
LEG DEADLIFT
SEATED CALVE RAISE 4 working sets 15-20. Increase weight with

STANDING CALVE
RAISE 4 working sets 15-20. Increase weight with
each set

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 2
THURSDAY AM - CARDIO & ABS
FASTED WALK 30 mins

SIT UPS 4 sets of 25 reps
DUMBBELL TWIST 4 sets of 20 reps On EACH oblique
ASSISTED STANDING 4 sets of 15-20 reps
MACHINE CRUNCH
SIDE PLANK 3 x 1 min (each side) On each side. One elbow resting for support
and the other raised in the air.
THURSDAY PM - ARMS
CABLE ROPE PUSH DOWN 2 warm up sets 18-20.

each set
1 drop set 1 x 10 > 1 x 10
WIDE GRIP CABLE PUSH 4 working sets 10-12. Increase weight with
DOWN each set
BARBELL TRICEP PRESS 4 working sets 12-15. Increase weight with

each set
EZ BARBELL CURL 1 warm up set 18-20.

4 working sets 8 - 10. Increase weight with
each set
DUMBBELL HAMMER 4 working sets 12-15. Each arm

CURL
PREACHER CURL 4 working sets 10-12. Each arm
SKULL CRUSH 4 working sets 15..

SUPERSET WITH
ROPE CABLE CURL 4 working sets 15

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 2
FRIDAY AM - CARDIO
BREAST STROKE 30 laps

FRONT CRAWL 15 laps
RUNNING LENGTHS 15 laps Run against the water from one side of the
pool to the other.
FRIDAY PM - CHEST
INCLINE BARBELL 2 warm up sets 18-20

PRESS
each set
FLAT DUMBBELL 4 working sets 3 x 10-12. Increase weight with

PRESS each set
1 x 6-8
PEC DEC FLY 3 working sets 10-12. Increase weight with

each set
1 tripe drop set 1 x 8 >> 1 x 10>> No rest between
1 x 12 drops
DECLINE BARBELL 4 working sets 10-12. Increase weight with

PRESS each set.
INCLINE DUMBBELL 3 working sets 8-10. Increase weight with

PRESS each set
CABLE FLY 4 working sets 18-20. Increase weight with

each set


MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 2
SATURDAY PM - REST DAY

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 2
SUNDAY AM - CARDIO
BIKE 40 mins Low intensity

STAIRMASTER 20 mins
SUNDAY PM - ARMS
BICEP MACHINE CURL 2 warm up sets 18-20

each set
SINGLE ARM CABLE CURL 4 working sets 10-12. Increase weight with
each set.
CABLE ROPE HAMMER 4 working sets 10-12. Increase weight with

CURL each set
EZ BAR CABLE CURL 3 working sets 16-18. No rest between

SUPERSET WITH superset
EZ BAR CABLE PUSH
DOWN 3 working sets 16-18. No rest between
superset
MACHINE TRICEP 4 working sets 8-10. Increase weight with

EXTENSION each set.
DUMBBELL SKULL CRUSH 3 working sets 10-12.

1 triple drop set 1 x 8 >> 1 x 10 >> Decrease weight
1 x 12 within drop sets. No
rest between.
OVERHEAD EZ BAR CABLE 4 working sets 12-15. Increase weight with

EXTENSION each set.

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 3
MONDAY AM - CARDIO
ARC 60 mins
MONDAY PM - ARMS
ROPE LAT PULL DOWN 2 warm up sets 18-20.

set
SEATED CABLE ROW 4 working sets 12-15. Increase weight with each
(V BAR) set.
1 triple drop set 1 x 8 >> 1 x 8 >> No rest between drops.
1x8
CABLE LAT PULLOVER 5 working sets 2 x 12-15 Increase weight with each
1 x 10 set.
1x8
1x6
MACHINE ROW 4 working sets 12-15. Increase weight with each

set.
WIDE GRIP PULL UP 4 working sets 10-12.

SUPERSET WITH
BENT OVER BARBELL 4 working sets 12-15. Increase weight with each
ROW (UNDERHAND) set.

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 3
TUESDAY AM - CARDIO
BREAST STROKE AND 60 mins 60 mins total. Alter breast stroke and front
FRONT CRAWL crawl as desired.
MILITARY PRESS 1 warm up set 18-20.

each set
BARBELL FRONT RAISE 5 working sets 2 x 15-20 Increase weight with

2 x 10-12. each set.
1 x 6-8.
CABLE REAR FLY 4 working sets 15-10. Increase weight with

each set.
MACHINE LATERAL RAISE 4 working sets 12-15. Increase weight with

each set.
1 drop set 1 x10 > 1 x 10 No rest between drop.
BARBELL SHRUGS 4 working sets 15-18. Increase weight with

DUMBBELL LATERAL
RAISE 4 working sets 8-10.

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 3
FASTED WALK 60 mins
WEDNESDAY PM - LEGS
LYING 1 warm up set 18-20.

HAMSTRING CURL
SQUATS (FREE 1 warm up set 15-20. Use the weight of the bar- NO
STANDING SQUAT added plates
RACK)
4 working sets 12-15. Increase weight with each set
SEATED 4 working sets 12-15. Increase weight with each set.

HAMSTRING CURL
LEG EXTENSION 4 working sets 10-12. Increase weight with each set.
1 triple drop set 1 x 6 >> 1 x 8 Decrease weight with each
>> 1 x 10 set. No rest between drops.
BARBELL LUNGES 4 working sets 5 -6 large steps Find a comfortable weight and
forward and use for all sets.
back again.
HACKSQUAT 4 working sets 08-10. Increase weight each set
STANDING SMITH 5 working sets 14-16 Increase weight with each set
MACHINE CALF RAISE
SEATED CALF 3 working sets 12-14.

MACHINE RAISE
1 triple drop set 1x8 Decrease weight with each
>>1x8>>1x8 set. No rest between drops
SINGLE CALF RAISE 3 working sets 10-12. On each calf

OWN BODY WEIGHT

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 3
STAIRMASTER 20 mins
TREADMILL 40 mins Low intensity
THURSDAY PM - ARMS
HAMMER CURL 1 warm up set 15-20.

each set
WEIGHTED TRICEP DIP 4 working sets 12-15. Increase weight with

each set
STRAIGHT BAR 3 working sets 15-18. Increase weight with

CABLE CURL each set
1 triple drop set 1 x 10 >> 1 x 8>> No rest between
1x6 drops.
SINGLE CABLE PUSH 3 working sets 12-15. Increase weight with

DOWN each set
1 drop set 1 x 10 > 1 x 10 No rest between drop.
ISOLATION CURL 4 working sets 12-15. On each arm. Increase

DUMBBELL SKULL CRUSH 4 working sets 10-12. On each arm. Increase

weight with each set.
CABLE ROPE 3 working sets 15-20

HAMMER CURL
SUPERSET WITH 3 working sets 15-20
BENCH DIPS

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 3
FRIDAY AM - CARDIO
FASTED WALK 60 mins
FRIDAY PM - CHEST
INCLINE CABLE FLY 1 warm up set 15-20

each set
DECLINE SMITH MACHINE 4 working sets 12-15. Increase weight with

PRESS each set.
FLAT DUMBBELL PRESS 6 working sets 2 x 10-12 Increase weight with

2 x 8-10 each set
2x6-8
INCLINE SINGLE ARM 3 working sets 10-12. Increase weight with

1 drop set 1x8>1x8 No rest between drop.

each set
SEATED INCLINE 3 drop sets 3 x 10 > 3 x 10 Decrease weight

MACHINE PRESS with drop. No rest
between.

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 3

ARC 30 mins
BIKE 20 mins
SATURDAY PM - ABS
HANGING LEG RAISE 1 warm up set 10-12.

3 working sets 2 x 10
1x8
WEIGHTED CABLE 4 working sets 10-12.

CRUNCH
MACHINE ASSISTED 4 working sets 12-15 (on each

OBLIQUE TWIST oblique)
WEIGHTED SIT UPS 4 working sets 12-15.
TWISTED 3 working sets 10-12.

KNEE RAISES
TRX MACHINE 4 working sets 12-15.

CRUNCHES
SEATED INCLINE 3 drop sets 3 x 10 > 3 x 10

MACHINE PRESS

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 3
SUNDAY AM - CARDIO
CROSS TRAINER 30 mins

TREADMILL 30 mins
SUNDAY PM - ARMS
CLOSED GRIP TRICEP 2 warm up sets 15-20.

SMITH MACHINE PRESS
each set.
1 drop set 1x8>1x8 Decrease weight with
drop. No rest between.
MACHINE 4 working sets 15-18. Increase weight with

PREACHER CURL each set
EZ BARBELL SKULL 3 working sets 12-15. Increase weight with

CRUSHERS each set.
1x6 drops.
CLOSED GRIP 3 working sets 3 x to failure

PULL UP
SEATED 3 working sets 15-20 Work both arms

DUMBBELL CURL together. Increase
SMITH MACHINE 4 working sets 12-15. Increase weight with

DRAG CURL each set.
SUPERSET WITH
OVERHEAD CABLE 4 working sets 12-15. Increase weight with
EXTENSION each set.

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 4
MONDAY AM - CARDIO
ARC 40 mins
TREADMILL 20 mins
MONDAY PM - BACK
WIDE GRIP 2 warm up sets 12-15. Own bodyweight

PULL UP
3 working sets 10-12. Own bodyweight
CLOSED GRIP 3 working sets 12-15. Own bodyweight

PULL UP
UNDERHAND 4 working sets 12-15. Increase weight with

MACHINE ROW each set
1 drop set 1 x 8 > 1 x 10 Decrease weight with
drop. No rest between
V BAR 5 working sets 2 x 20 Increase weight with

SEATED ROW 1 x 15 each set
1 x 10
1x8
SEATED MACHINE 4 working sets 12-15. Increase weight with

HYPER EXTENSION each set.
OVERHAND 3 working sets 12-15. Increase weight with

1 triple drop set 1 x 6 >> 1 x 8 Decrease weight
>> 1 x 10-12 with drop. No rest
between.
CABLE ROPE 4 working sets 10-12. Increase weight with

PULL OVER each set
1 rest pause set 1 x 10 > 1 x 10 Stick to same weight.
10 second break
between sets

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 4
TUESDAY AM - CARDIO
POWER WALK 60 mins
SMITH 1 warm up set 18-20

MACHINE PRESS
4 working set 12.. Tempo of reps- 6 x
(time under 2 secs concentric, 2
tension) secs eccentric & 6 x 2
secs concentric, 4 secs
eccentric
SINGLE 4 working sets 8 reps each If possible, increase

DUMBBELL PRESS arm followed by weight each set, keeping
5 reps together good form.
STANDING CABLE 4 working sets 8 reps each If possible, increase

FRONT RAISE arm followed weight each set, keeping
by 6 reps good form.
together
STANDING DUMBBELL 1 working set 15-18

LATERAL RAISE
3 drop sets 1 x6 > 1 x 8 Decrease weight with
STANDING 3 triple drop sets 1 x 6 >> 1 x 6 Decrease weight with

MACHINE SHRUGS >> 1 x 6 drop. No rest between
SUPERSET WITH
SEATED FLY PEC DEC 3 working sets 10-12.


MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 4

INCLINE TREADMILL 30 mins
STAIRMASTER 15 mins
WEDNESDAY PM - LEGS
HACK SQUAT 2 warm up sets 15-20 No weight

2 time under 12 Tempo of reps- 6 x 2 secs
tension sets eccentric, 2 secs concentric & 6 x
4 secs eccentric, 2 secs concentric
LEG EXTENSION 5 ascending 20 Increase weight after every 5

working sets reps. No rest between reps
SINGLE LEG 3 working sets 10 (on each leg) Increase weight with each set
EXTENSION
LYING HAMSTRING 4 rest pause sets 15 10 reps, rest for 5 seconds, 5 reps
CURL to follow. Stick at same weight.
SINGLE SEATED 3 working sets 10 (on each leg)

HAMSTRING CURL
1 drop set 1 x 10 > 1 x No rest between drop. Decrease
failure weight with drop.
LEG PRESS 5 working sets 15-18 Focus on muscle contraction and

good form.
WEIGHTED 3 working sets 20 metres Increase weight with each set if

DUMBBELL LUNGES (total) desired.
SUPERSET WITH
WEIGHTED SLED 3 working sets 20 metres Increase weight with each set if
PUSH (total) desired.

MAXIMAL SHREDS!
BY RYAN TERRY
THURSDAY AM - CARDIO & ABS

WEEK 4
BIKE 30 mins
HANGING LEG RAISE 4 working sets To failure

SUPERSET WITH
PLANK 4 working sets 1 min each
CABLE ROPE AB 4 working sets 18-20 reps

CRUNCHES
SUPERSET WITH 4 working sets 18-20 reps
LYING BENCH LEG RAISE
DUMBBELL 4 working sets 10 reps (on each oblique)

OBLIQUE TWIST
SUPERSET WITH 4 working sets 18-20 reps
GHD SIT-UPS
THURSDAY PM - ARMS
WEIGHTED TRICEP 1 warm up set To failure Own bodyweight

DIPS
1 drop set 1 x 10 > Weighted and then drop to own
1 x failure bodyweight.
TRICEP SMITH 4 working sets 12 Tempo of reps= 6 x 2 secs

MACHINE PRESS (time under concentric , 2 secs eccentric & 6 x 2
tension) secs concentric, 4 secs eccentric
ROPE PUSH DOWN 4 working sets 12-14.

SUPERSET WITH
MACHINE TRICEP DIPS 4 working sets 6-8. Keep heavy load on tricep dips
BICEP DUMBBELL 1 warm up set 12 12 reps on each arm

CURL
4 working sets 2 x 8-10 Increase weight each set if possible
2 x 6-8
MACHINE PREACHER 4 working sets 12 Tempo of reps= 6 x 2 secs

CURL (time under concentric , 2 secs eccentric & 6 x 2
tension) secs concentric, 4 secs eccentric
ROPE 3 working sets 10-12.

HAMMER CURL
SUPERSET WITH 3 working sets 30 Change grip after every 10 reps- 10x
EZ BARBELL CURL wide grip, 10 x shoulder width grip &
10x close grip.

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 4
FRIDAY AM - CARDIO
20 MINS TREADMILL 60 mins in total Low Intensity state

20 MINS CROSS TRAINER
20 MINS ROWER
FRIDAY PM - CHEST
SINGLE DUMBBELL 1 warm up set 12-14. 12-14 reps on each pec

FLAT PRESS
if possible
INCLINE DUMBBELL 4 working sets 10-12. Increase weight with each set
PRESS if possible
CABLE FLY 4 working sets 10-12. Increase weight with each

set if possible. Focus on
contracting and feeling the
squeeze of the movement.
SEATED SINGLE PEC DEC 3 working sets 8-10. 8-10 reps on each pec.
SEATED PEC DEC FLY 3 working sets 2 x 8-10 Increase weight with each
set if possible
1 x 6-8
DUMBBELL PULLOVER 3 working sets 12-15.
PLATE LOADED 3 working sets 12-15. Increase weight with each

SEATED PRESS set if possible

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 4
STAIRMASTER 30 mins
INCLINED TREADMILL 30 mins
SATURDAY PM - ABS & CALVES

PLATE LOADED SEATED 4 working sets 2 x 18-20

CALF RAISE 3 x 10-12
SINGLE LEG CALF RAISE 4 working sets 6-8.
STANDING SMITH 3 working sets 10-12.

MACHINE CALF RAISE
1 drop set 1x6>1x6
CALF EXTENSION 3 working sets 12-15.

LEG PRESS
1 drop set 1x8>1x6
SIT UPS 4 working sets 50
WEIGHTED CRUNCH 5 working sets 20
PLANK 4 working sets 1 minute each
DUMBBELL OBLIQUE 3 working sets 20

TWIST
HANGING LEG RAISE 3 working sets Maximum reps-

failure

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 4
SUNDAY AM - CARDIO
SWIM 30 mins Combine any strokes to equal 30 mins

WALK 15 mins
SUNDAY PM - ARMS
CABLE ROPE PULL 1 warm up set 15-20.

DOWN
set
1 drop set 1x8> 1x6 Decrease weight with drop.
No rest between.
SINGLE ARM 4 working sets 10-12. 10-12 on each arm.

DUMBBELL SKULL Increase weight with each
CRUSH set if possible.
OWN BODYWEIGHT 4 working sets 15-18 Slow and controlled.

BENCH DIPS Tempo of reps- 4 sec up &
4 secs down
EZ BAR CABLE CURL 4 working sets 15-20. Increase weight with each
set if possible
1 drop set 1x8>1x6 Decrease weight with drop.
No rest between.
DUMBBELL CURLS 4 working sets 10 reps straight into Last 5 reps are partial reps.
5 reps both together
= 15 rep total
SMITH MACHINE 4 working sets 12-15. Increase weight with each

DRAG CURL set if possible
TRICEP DUMBBELL 3 working sets 8-10. Increase weight with each

KICKBACKS set if possible
SUPERSET WITH
DUMBBELL HAMMER 3 working sets 8-10. Increase weight with each
CURL set if possible

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 5
MONDAY AM - CARDIO
FASTED WALK 60 mins
MONDAY PM - BACK
WIDE GRIP LAT PULL 2 warm up sets 18-20

DOWN
4working sets 12-15.
PLATE LOADED 5 working sets 2 x 10-12

SEATED ROW 2 x 8-10
1 x 6-8
LYING T-BAR ROW 4 working sets 6-8.
HYPER EXTENSION 5 working sets 2 x 12-15.

2 x 10-12.
1 x 12-15
SINGLE ARM 4 working sets 12-15.

DUMBBELL ROW
CLOSED GRIP 4 working sets 10-12.

CABLE ROW
1 triple drop set 1 x 6 >> 1 x 8 >>
1 x 10

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 5
TUESDAY AM - CARDIO
STAIRMASTER 20 mins
ARC 30 mins
TUESDAY PM - SHOULDER
SINGLE ARM 2 warm up sets 12-15.

DUMBBELL PRESS
4 working sets 10 reps each arm, Increase weight on each set
followed by 5 reps if possible.
together= 15 rep total
SMITH 4 working sets 10-12. Increase weight with each

MACHINE PRESS set if possible.
No rest between.
PEC DEC 3 working sets 12-15. Increase weight with

REAR FLY each set if possible but
concentrate on slow
movements and feeling the
squeeze.
1 triple drop set 1 x 6 >> 1 x 8 >> 1 Decrease weight with drop.
x 10 No rest between.
DUMBBELL 4 working sets 10-12. Increase weight with each

LATERAL RAISE set if possible
DUMBBELL 3 working sets 8-10. Increase weight with each

SHRUG set if possible.
No rest between
SINGLE ARM CABLE 3 working sets 10 10 single reps followed by 5

FRONT RAISE reps together
SUPERSET WITH
CABLE FRONT RAISE 3 working sets 5.. 10 single reps followed by 5
(BOTH SHOULDERS reps together
TOGETHER)

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 5
SWIMMING- BREAST STROKE 30 mins

SWIMMING- FRONT CRAWL 30 mins
WEDNESDAY PM - LEGS
PLATE LOADED 2 warm up sets 12-15.

SEATED CALVE
RAISE 3 working sets 8-10. Increase weight with each set if possible
1 drop set 1x5>1x5 Decrease weight with drop. No rest
between
CALVE MACHINE 4 working sets 12-15. Increase weight with each set
PRESS
STANDING CALVE 3 working sets 10-12. Increase weight with each set but
RAISE really concentrate on squeezing the
calves at the top and holding.
between.
SINGLE LEG PRESS 1 warm up set 15-20. On each leg

4 working sets 12-15. Increase weight with each set if
possible
STANDING SINGLE 4 working sets 12-15. On each leg. Increase weight if

LEG HAMSTRING possible
CURL
1 triple drop 1 x 4 >> Decrease weight with drop. No rest
set 1 x 6 >> 1 x 8 between
SINGLE LEG 5 working sets 10-12. On each leg. Increase weight with each
EXTENSION (time under set if possible. Tempo of reps= 4 secs
tension) eccentric, 4 secs concentric
LYING HAMSTRING 5 working sets 12-15. Increase weight with each set if
CURL possible.

SUPERSET WITH
ABDUCTOR 3 working sets 10-12.
WALKING LUNGES 3 working sets 10 lunges (on Weighted if possible

each leg)

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 5
FASTED WALK 60 mins
THURSDAY PM - ARMS
SKULL 2 warm up sets 15-20.

CRUSHER
3 working sets 10-12. Increase weight with each set if
possible. Be sure to concentrate
on getting a good stretch with
each movement.
1 drop set 1x8> Decrease weight with each set.
1 x 10 No rest between
DUMBBELL 4 working sets 15 First 10 reps- keeps palms

CURL facing upwards. Last 5 reps-
turn palms downwards.
Increase weight with each set.
1 triple drop 1 x 4 >> Keep palms facing upwards.
set 1 x 6 >> Decrease weight with drop. No
1x8 rest between.
BENCH 4 working sets 15-20. Weighted OR own bodyweight

TRICEP DIPS and tempo of reps equalling 4
secs concentric, 4 secs eccentric.
MACHINE 3 working sets 12-15. Focus on slowing the

BICEP CURL movement down and
squeezing biceps at the top.
Increase weight with each set.
1 drop set 1x6> Decrease weight with drop.
1x6 No rest between.
MACHINE TRICEP 3 working sets 12-15. Increase weight with each set if
EXTENSION possible.
1 drop set 1 x 10 > Decrease weight with drop.
SMITH MACHINE DRAG CURL 3 working sets 12-15.

SUPERSET WITH
DUMBBELL HAMMER CURL 3 working sets 8- 10.
CABLE ROPE 5 working sets 15-15. Increase weight with each set if
TRICEP PULL DOWN possible.

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 5
FRIDAY AM - ABS & CARDIO
INCLINE SIT UPS 4 working sets 20

SUPERSET WITH
STANDING WEIGHTED 4 working sets 20
CRUNCH
CABLE WOOD CHOP 4 working sets 15 15 reps on each oblique

SUPERSET WITH
PLANK 4 working sets 90 secs
BENCH LEG RAISES 4 working sets 15-18

SUPERSET WITH
ROPE CABLE WEIGHTED 4 working sets 15-18
CRUNCH
BIKE 15-20 mins Time dependent on time taken to complete ABS.

60 min workout in total.
FRIDAY PM - ON NEXT PAGE

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 5
FRIDAY PM - CHEST
INCLINE DUMBBELL 2 warm up sets 20

PRESS
if possible.
SEATED PLATE LOADED 5 working sets 4 x 10-12. Increase weight with each set
CHEST PRESS if possible.
1 x 18-20.
PEC DEC 4 working sets 2 x 10-12

2 x 8-10
1 drop set 1x6>1x8 Tempo of reps- secs
concentric, 4 secs eccentric
DECLINE BARBELL PRESS 3 working sets 18-20. Tempo of reps- 3 secs

SUPERSET WITH concentric, 3 secs eccentric.
CHEST CONTRACTION
3 working sets 1 min each Tense the chest for one
minute.
DUMBBELL PULLOVER 4 working sets 10-12. Increase weight with each

set if possible.
SMITH MACHINE 3 working sets To failure At a moderate weight.

FLAT PRESS

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 5
SATURDAY PM - FULL BODY CIRCUIT

Leg Extension 3 working sets 20 For all exercises be sure to a pick

a weight that you can get 20 reps
Hamstring Curl 3 working sets 20 with.
Smith Machine Standing 3 working sets 20
Calve Raise
Leg Press 3 working sets 20
Lying Hamstring Curl 3 working sets 20
Seated Calve Raise 3 working sets 20
Lat Pull Down 3 working sets 20..
Seated Row 3 working sets 20

Barbell Shoulder Press 3 working sets 20
Dumbbell Side Lateral Raise 3 working sets 20
Flat Barbell Press 3 working sets 20
Cable Fly 3 working sets 20
Dumbbell Curl 3 working sets 20
Machine Preacher Curl 3 working sets 20
Tricep Dips 3 working sets 20 Use own bodyweight for these
Rope Cable Push down 3 working sets 20
Abdominal Weighted Crunch 3 working sets 20
Hanging Leg Raise 3 working sets 20

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 5
SUNDAY AM - CARDIO
FASTED POWER WALK 60 mins
SUNDAY PM - ARMS
SEATED EZ BARBELL 1 warm up set 12-15.

SKULL CRUSH
6 working sets 2 x 12
2 x 10
2x8
PLATE LOADED TRICEP 6 working sets 2 x 12

DIP MACHINE 2 x 10
2x8
OVERHEAD CABLE TRICEP 6 working sets 2 x 12

EXTENSION 2 x 10
2x8
DUMBBELL HAMMER 6 working sets 2 x 12

CURL 2 x 10
2x8
STRAIGHT BARBELL CURL 6 working sets 2 x 12

2 x 10
2x8
ROPE HAMMER CURL 6 working sets 2 x 12

2 x 10
2x8
DUMBBELL 3 working sets (time 15

PREACHER CURL under tension)
SUPERSET WITH
TRICEP ROPE EXTENSION 3 working sets (time 15
under tension)

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 6
MONDAY AM - CARDIO & ABS
FASTED WORKOUT DURATION / SETS REPS
HANGING LEG RAISE 4 working sets 15-18

CABLE WOOD CHOP 4 working sets 10 (on each oblique)
TRX SIDE CRUNCHES 4 working sets 10 (on each oblique)
WEIGHTED CABLE 3 working sets 15-20
ROPE CRUNCH
SUPERSET WITH 3 working sets 1 minute
PLANK
ARC 10 mins
BIKE 20 mins
MONDAY PM - BACK
WIDE GRIP LAT PULL 1 warm up set 18-20

DOWN
4 working sets 15..
1 drop set 1 x 8 > 1 x 10
V BAR SEATED ROW 4 working sets 15-20

1 triple drop set 1 x 6 >> 1 x 6
>> 1 x 6
ISO-LATERAL 5 working sets 12-15.

HIGH RAISE ROW
PLATE LOADED 5 working sets 1 x 15

SEATED T BAR ROW 2 x 12
1 x 10
1x8
ISO-LATERAL LOW ROW 4 working sets 12-15. Decrease weight with

1 drop set 1x6>1x8
HYPER EXTENSION 3 working sets 15..

SUPERSET WITH
MACHINE OVERHEAD LAT 3 working sets 15..
PULL DOWN

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 6
TUESDAY AM - CARDIO
SWIMMING (BREAST STROKE) 30 mins

SWIMMING (FRONT CRAWL) 30 mins
PLATE RAISES 5 working sets 10 (on each side) Go up in weight with each set
followed by 5 (front when possible.
raises together)
CABLE ROPE 4 working sets 12-15.

OVERHEAD
EXTENSION 1 drop set 1x6>1x8 Decrease weight with drop. No
rest between.
DUMBBELL SIDE 4 working sets 2 x 15 Concentrate on slow

LATERAL RAISE 2 x 10 movements with good form.
1 triple drop set 1 x 4 >> 1 x 6 >> Decrease weight with drop. No
1x8 rest between.
SHOULDER PRESS 3 working sets 1 x 12 Increase weight where

1 x 10 possible.
1x8
1 time under 5 4 secs concentric, 4 secs
tension set eccentric
SMITH MACHINE 4 working sets 15-20

REVERSE SHRUG
SUPERSET WITH 4 working sets 10-12.
SMITH MACHINE
MILITARY PRESS

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 6
FASTED WALK 60 mins
WEDNESDAY PM - LEGS
PLATE LOADED 2 warm up sets 12-15.

SEATED CALVE RAISE
1 drop set 1x5>1x5
CALVE MACHINE 4 working sets 12-15.

PRESS
STANDING CALVE 3 working sets 10-12.

RAISE
1 drop set 1x4>1x6
WEIGHTED LUNGES 5 working sets 1 x 20 ( on each leg)

(SQUAT RACK) 1 x 15 (on each leg)
2 x 10 (on each leg)
1 x 8 (on each leg)
SISSY SQUAT 5 working sets 6-8.

(time under
tension)
LEG EXTENSION 6 working sets 3 x 15-20

3 x 8 (time under
tension)
SEATED HAMSTRING 5 working sets 15-20.

CURL
DUMBBELL 6 working sets 2 x 20

STRAIGHT LEG 2 x 15
DEADLIFT 2 x 10
LYING HAMSTRING 5 working sets 3 x 12-15

CURL 2 x 6- 8 (time under
tension)

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 6
STAIRMASTER 30 mins
THURSDAY PM - ARMS
WEIGHTED TRICEP 1 warm up set 20 Own bodyweight.

DIPS
4 working sets 1 x 15 Increase weight with each set.
1 x 12
1 x 10
1x8
DUMBBELL SKULL 4 working sets 15-20 Increase weight where possible.

CRUSH
1 triple set 1 x 8 > 1 x 10 Decrease weight with drop.
> 1 x 12 No rest between.
CABLE ROPE TRICEP 4 working sets 12-15. Increase weight where possible but
EXTENSION concentrate on slow movements
SUPERSET WITH with good squeeze on tricep.
SEATED TRICEP DIPS
4 working sets 10-12. Increase weight where possible.
SINGLE DUMBBELL 5 working sets 15 First 10 reps (on each arm)-

BICEP CURL singular. Last 5 reps- both arms
together with palms facing
upwards.
SEATED ISOLATED 4 working sets 2 x 20 Increase weight where possible.

BICEP CURL 2 x 15
1 triple drop set 1 x 8 > 1 x 10 Decrease weight with drop.
> 1 x 12 No rest between
SMITH MACHINE 4 working sets 12-15. Increase weight where possible but
DRAG CURL be sure to keep form and do not
SUPERSET WITH start to raise shoulders.
SINGLE ARM
HAMMER CURL 4 working sets 8-10. Keep at a suitable weight.

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 6
FRIDAY AM - CARDIO
FASTED JOG 60 mins
FRIDAY PM - CHEST
BARBELL BENCH PRESS 1 warm up set 18-20.

4 working sets 12-15. Increase weight where possible
SEATED MACHINE 4 working sets 12-15.

CHEST PRESS
No rest between
INCLINE BENCH 5 working sets 1 x 12 Increase weight where possible.

CABLE FLY 1 x 10
1x8
2x6
INCLINE DUMBBELL 3 working sets 12-15. Increase weight where possible

PULLOVER
1 triple drop 1 x 6 >> Decrease weight with drop.
set 1 x 6 >> 1 x 6 No rest between
PEC DEC MACHINE 3 working sets 10-12. Increase weight where possible
1 partial set To failure
INCLINE 3 working sets 8-10.

DUMBBELL PRESS
CHEST DIPS

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 6
SATURDAY AM - REST

Lat Pull Down 3 working sets 20 No rest between sets

Bent Over Barbell Row 3 working sets 20
Pec Dec 3 working sets 20
Incline Dumbbell Press 3 working sets 20
Dumbbell Shoulder Press 3 working sets 20..
Side Lateral Raise 3 working sets 20
Smith Machine Military Press 3 working sets 20..
EZ Barbell Curl 3 working sets 20
Smith Machine Drag Curl 3 working sets 20
Hammer Smith Curl 3 working sets 20
Cable Rope Extension 3 working sets 20
Dumbbell Skull Crush 3 working sets 20
Tricep Dips 3 working sets 20
Sissy Squats 3 working sets 20..
Dumbbell Straight Leg Deadlift 3 working sets 20
Seated Hamstring Curl 3 working sets 20
Seated Calf Raise 3 working sets 20
Smith Machine Reverse Calf Raise 3 working sets 20
Standing Dumbbell Calf Raise 3 working sets 20

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 6
SUNDAY AM - CARDIO
FASTED WALK 60 mins
SUNDAY PM - CHEST
ROPE TRICEP 6 working sets 20 Increase by a plate each set

PULL DOWN
2 x 10-12 Heavy but controlled reps
1 triple drop set 1 x 6 >> Decrease weight with drop.
1 x 6 >> 1 x 6 No rest between
WIDE GRIP TRICEP PUSH 4 working sets 12-15.

DOWN
SUPERSET WITH 4 working sets 60 seconds Squeeze and tense triceps
60 SECOND timed as hard as possible. No
TRICEP TENSING weight needed.
EZ BARBELL SKULL CRUSH 4 working sets 12-15. Increase weight where

SUPERSET WITH possible
SINGLE ARM CABLE PUSH
DOWN 4 working sets 10-12. Increase weight where
possible
TRICEP BENCH DIPS 3 working sets 20.. Own bodyweight each set

CABLE CURL
2 triple drop 1 x 10 >> On each arm
sets 1 x 10 >>
1 x 10
EZ BARBELL CURL 5 working sets 10

SUPERSET WITH
DUMBBELL HAMMER CURL 5 working sets 12
CABLE ROPE HAMMER CURL 5 working sets 10-12.

SUPERSET WITH
SMITH MACHINE DRAG CURL 5 working sets 8-10.

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 7
MONDAY AM - CARDIO
JOG (TREADMILL) 30 mins

INCLINED WALK (TREADMILL) 30 mins
MONDAY PM - BACK
V BAR LAT PULL 2 warm up sets 20

DOWN
3 working sets 10-12. Increase weight wher4e possible
2 drop sets 1 x 10 > Decrease weight with drop. No rest
1 x 12 between
STANDING 4 working sets 8-10. Concentrate on form rather than

T-BAR ROW weight on this exercise. Protect back
by keeping it straight and
not arching.
1 triple drop set 1 x 6 >> Decrease weight with drop. No rest
1 x 6 >> between. Concentrate on straight
1 x 8-10. back with no arching.
RACK DEADLIFT 5 working sets 15-20. Increase weight with possible but
concentrate on form rather than
heavy weights.
SINGLE ARM 5 working sets 12-15 (on Increase weight where possible.
DUMBBELL ROW each arm)
SEATED MACHINE 4 working sets 10-12. Increase weight where possible

OVERHAND ROW
SUPERSET WITH 4 working sets 10-12. Increase weight where possible.
SEATED MACHINE
HYPER EXTENSION
SEATED INCLINE 3 drop sets 3 x 10 > Decrease weight with drop. No rest
MACHINE PRESS 3 x 10 between

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 7
TUESDAY AM - CARDIO
STAIRMASTER 40 mins
BIKE 20 mins
SEATED DUMBBELL BENT 1 warm up set 15

OVER DELT RAISE
4 working sets 10-12. Increase weight where
possible.
SEATED BARBELL 3 working sets 8-10. Increase weight where

MILITARY PRESS possible.
2 drop sets 1x8>1x8 Decrease weight with
FRONT CABLE RAISE 6 working sets 3 x 8-10 Increase weight where

possible
3 x 5 (time 4 secs eccentric, 4 secs
under tension) concentric
REVERSE MACHINE FLYES 4 working sets 10-12. Increase weight where

possible
1 triple drop set 1 x 4 >> 1 x 6 >> Decrease weight with
1x8 drop. No rest between
UPRIGHT CABLE ROW 4 working sets 10-12. Increase weight where

SUPERSET WITH possible
SIDE LATERAL RAISE
possible
REVERSE SMITH 4 working sets 15-18

MACHINE SHRUGS
SEATED DUMBBELL 4 working sets 10 - 12.

SHRUGS

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 7
FASTED WALK 60 mins
WEDNESDAY PM - LEGS
BARBELL SEATED 5 working sets 12-15. Focus on slow movements and

CALF RAISE feeling the squeeze. Increase
weight where possible
SMITH MACHINE 5 working sets 12-15. Focus on slow movements and

SEATED CALF RAISE feeling the squeeze. Increase
weight where possible
STANDING BARBELL 5 working sets 12.15 Focus on slow movements and

CALF RAISE feeling the squeeze. Increase
weight wher4e possible
FRONT SQUATS 1 warm up set 20-25. Use bar, no weight.

(SQUAT RACK)
5 working sets 10-12. Increase weight where possible.
1 drop set 1x6> Decrease weight with drop. No
1x6 rest between.
DUMBBELL LUNGE 4 working sets 20 (10 each Stay at same weight for all sets
SUPERSET WITH way)
WEIGHTED SLED
PUSH 4 working sets 20 metres total Stay at same weight for all sets
(10 metres
each way)
KETTLE BELL ONE- 6 working sets 10-12 (on each Increase weight where possible.
LEGGED DEADLIFT leg) Remember to keep upper body
rigid.
SINGLE LEG STANDING 4 working sets 8-10 (on each Increase weight where possible.
HAMSTRING CURL leg)
SUPERSET WITH
SEATED HAMSTRING 4 working sets 6-8. Increase weight where possible.
CURL

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 7
THURSDAY AM - CIRCUIT
FASTED WORKOUT SETS REPS
LEG EXTENSION 3 working sets 20

HAMSTRING CURL 3 working sets 20
SMITH MACHINE STANDING 3 working sets 20
CALVE RAISE
LEG PRESS 3 working sets 20
LYING HAMSTRING CURL 3 working sets 20
SEATED CALVE RAISE 3 working sets 20
LAT PULL DOWN 3 working sets 20..
SEATED ROW 3 working sets 20
BARBELL SHOULDER PRESS 3 working sets 20
DUMBBELL SIDE LATERAL RAISE 3 working sets 20
FLAT BARBELL PRESS 3 working sets 20
CABLE FLY 3 working sets 20
ABDOMINAL WEIGHTED CRUNCH 3 working sets 20
HANGING LEG RAISE 3 working sets 20
THURSDAY PM - ON NEXT PAGE

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 7
THURSDAY PM - ARMS
ROPE CABLE PULL 1 warm up set 20

DOWN
1 drop set 1x8>1x8
DUMBBELL SKULL 5 working sets 12-15.

CRUSH
1 triple drop set 1 x 6 >> 1 x 6>> 1 x 6
MACHINE TRICEP 4 working sets 10-12.

EXTENSION
BENCH TRICEP DIPS
EZ BAR CABLE PUSH 4 working sets 10-12.

DOWN
BARBELL BICEP CURL
SINGLE ARM 5 working sets 10 reps on each arm,

DUMBBELL CURL followed by 5 reps
together
EZ BAR CABLE CURL 5 working sets 12-15.

1 drop set 1x8>1x8
WEIGHTED MACHINE 4 working sets 10-12.

CURL
1 triple drop set 1 x 6 >> 1 x 6 >> 1 x 6
SMITH MACHINE 4 working sets 08-Oct

DRAG CURL

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 7
FRIDAY AM
STAIRMASTER 40 mins
CROSS TRAINER 20 mins
FRIDAY PM - CHEST
BARBELL 1 warm up set 15 Light weight to warm up

BENCH PRESS
possible
SEATED 4 working sets 10-12.

MACHINE PRESS
1 x 6 >> 1 x 6 No rest between
INCLINE BENCH 5 working sets 2 x 12 Increase weight where

CABLE FLY 2 x 10 possible. Slow and controlled
1x8 movements to really feel the
squeeze
PEC-DECK 3 working sets 10-12. Increase weight where

MACHINE possible
2 drop sets 1x6>1x6 Decrease weight with drop.
No rest between
INCLINE DUMBBELL 5 working sets 12-15.

PULLOVER
FLAT BENCH 5 working sets 2 x 15 Increase weight where

DUMBBELL PRESS 2 x 12 possible.
2 x 10

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 7
SATURDAY AM - CIRCUIT
EXERCISE DURATION ADDITIONAL NOTES
LEG EXTENSION 3 working sets X 20 For all exercises be sure to a pick a weight
that you can get 20 reps with.
HAMSTRING CURL 3 working sets X 20
SMITH MACHINE 3 working sets X 20
STANDING CALVE RAISE
LEG PRESS 3 working sets X 20
LYING HAMSTRING CURL 3 working sets X 20
SEATED CALVE RAISE 3 working sets X 20
LAT PULL DOWN 3 working sets X 20
SEATED ROW 3 working sets X 20
BARBELL SHOULDER 3 working sets X 20
PRESS
DUMBBELL SIDE 3 working sets X 20
LATERAL RAISE
FLAT BARBELL PRESS 3 working sets X 20
CABLE FLY 3 working sets X 20
DUMBBELL CURL 3 working sets X 20
MACHINE 3 working sets X 20
PREACHER CURL
TRICEP DIPS 3 working sets X 20 Use own bodyweight for these
ROPE CABLE PUSH 3 working sets X 20
DOWN
ABDOMINAL WEIGHTED 3 working sets X 20
CRUNCH
HANGING LEG RAISE 3 working sets X 20
SATURDAY PM - CARDIO
EXERCISE DURATION ADDITIONAL NOTES
Walk 60 mins Incline walk on treadmill

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 7
SUNDAY AM - ABS & CARDIO

MACHINE CRUNCH
SIDE PLANK 3 x 1 min (each side) On each side. One elbow resting for support
and the other raised in the air.
STAIRMASTER 30 mins
SUNDAY PM - ON NEXT PAGE

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 7
SUNDAY PM - ARMS
UNDERHAND 1 warm up set (on 20

SINGLE each arm)
ARM CABLE
EXTENSION 3 working sets (on 15-18 Increase weight where possible
each arm)
OVERHAND 4 working sets (on 1 x 20

SINGLE each arm)
ARM CABLE 3 x 15-18 Increase weight where possible
EXTENSION
WIDE GRIP EZ 5 working sets 12-15. Increase weight where possible

BAR CABLE PUSH
DOWN 1 drop set 1x6>
1 x 8-10
FRONT DIP 4 working sets 15-20. Slowly increase weight where

MACHINE possible
1 x 8 >> between. Keep shoulders down and
1 x 10 weight in triceps.
EZ BAR CURL 3 working sets 15-18.

3 time under 6 Tempo of reps- 4 secs concentric, 2
tension sets secs eccentric
SINGLE ARM 4 working sets 10 (single arm) Increase weight where possible
DUMBBELL CURL 5 (together)
1 triple drop set 1 x 8 >> 1 x 8 Decrease weight with drop
>> 1 x 8
SINGLE ARM 5 working sets 10 (on each Increase weight where possible
OVERHEAD arm)
CABLE CURL
PREACHER CURL 5 working sets 10-12. Increase weight where possible
SKULL 3 working sets 8-10.

CRUSHERS
SUPERSET WITH 3 working sets 6-8 (on each
HAMMER CURL arm)

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 8
MONDAY AM - CARDIO
ARC 60 mins
MONDAY PM - BACK
BARBELL DEADLIFT 1 warm up set 12-15. Warm up with bar alone-no

plates needed. Be sure to
keep your back straight.
possible.
WIDE GRIP PULL UP 5 working sets 2 x 12-15 Own bodyweight

2 x 8 -10
1 x 6-8
STANDING T-BAR ROW 3 working sets 8-10. Increase weight where

possible
2 drop sets 1x5> Decrease weight with drop.
V-BAR SEATED ROW 4 working sets 12-15. Increase weight with each
set
1 x 6 >> No rest between.
1x6
HYPER EXTENSION 4 working sets 12-15. Use weight (plate) if possible

SUPERSET WITH
OVERHAND 4 working sets 10-12. Increase weight with each
MACHINE ROW set if possible

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 8
TUESDAY AM - CARDIO
FASTED JOG 60 mins
STANDING FRONT 1 warm up set 20-25. Use the weight of the

BARBELL RAISE bar alone to warm up.
possible
1 drop set 1x6>1x6 Decrease weight with
SEATED BENT OVER 5 working sets 10-12. Increase weight where

DUMBBELL DELT RAISE possible.
MACHINE SHOULDER 4 working sets 12-15. Increase weight with

PRESS each set
1 triple drop set 1 x 5 >> 1 x 5 >> Decrease weight
1x5 with drop. No rest
between.
PEC DEC REAR FLYES 5 working sets 2 x 18-20 Increase weight with
2 x 12-15 each set
1 x 8-10
MACHINE CABLE SIDE 4 working sets 10-12.

LATERAL RAISE
CABLE ROPE FACE PULLS

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 8
STAIRMASTER 40 mins
BIKE 10 mins
WEDNESDAY PM -LEGS
SMITH MACHINE 5 working sets 12-15.

STANDING CALF RAISE
SEATED MACHINE 5 working sets 12-15. Increase weight where possible.

CALF PRESS
SEATED CALF RAISE 5 working sets 12-15. Increase weight where possible.
GOBLET SQUAT 5 working sets 15-20. Increase weight with each set.
Ensure that each squat is slow,
controlled and as low to the floor
as you can get. Keep your back
straight at all times.
BARBELL LUNGE 4 working sets 10-12 reps Increase weight where possible.
on each leg
LEG PRESS 4 working sets 15 Increase weight with each set.

Make each rep deep.
1 triple drop 1x8>1x8 Decrease weight with drop. No
set rest between.
LYING HAMSTRING 4 working sets 10-12. Increase weight with each set.
CURL
1 triple drop 1 x 6 >> 1 x 6 Decrease weight with drop. No
set >> 1 x 6 rest between.
STIFF LEG DUMBBELL 4 working sets 10-12. Keep legs and back as straight as
DEADLIFT possible.
SEATED HAMSTRING 5 working sets 12-15. Increase weight where possible.

CURL

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 8
THURSDAY AM - ABS & CARDIO
MACHINE OBLIQUE TWISTS 5 working sets 10 (on each oblique)

HANGING LEG RAISE 5 working sets 2 x 15
2 x 10
1 x 6-8
CABLE ROPE AB CRUNCH 5 working sets 10-12.
WEIGHTED SIT UPS 5 working sets 10-15.
FASTED WORKOUT Duration Additional notes
THURSDAY PM - CHEST
ROPE CABLE PUSH DOWN 4 working sets 10-12.
DUMBBELL SKULL CRUSH 4 working sets 8-10.

SUPERSET WITH
TRICEP SQUEEZE AND 4 working sets 15 secs
CONTRACTION
REVERSE GRIP PUSH 4 working sets 20 reps total

DOWN
OVERHEAD CABLE 7 working sets 10-12.

EXTENSION
DIAMOND PUSH UPS
STANDING CABLE FACE 7 working sets 10-15.

CURLS
SINGLE ARM DUMBBELL 3 working sets 8-10 (on each arm)

HAMMER CURLS
DUMBBELL SPIDER CURLS 4 working sets 10-12.

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 8
FRIDAY AM - CARDIO
FASTED BIKE RIDE 60 mins
FRIDAY PM - CHEST
BARBELL BENCH PRESS 1 warm up set 20-25.

5 working sets 2 x 12-15 Increase weight where possible
2 x 8-10
1 x 6-8
WEIGHTED PUSHUP 5 working sets 10-12. Add a plate on to your back for
extra weight
CABLE FLY 4 working sets 12-15. Increase weight with each set
1 triple drop set 1 x 6 >> Decrease weight with drop. No

1 x 6 >> 1 x 6 rest between.
INCLINE DUMBBELL 4 working sets 15-18. Increase weight with each set
BENCH PRESS
1 drop set 1x8>1x8 Decrease weight with drop. No
rest between
DUMBBELL PULLOVER 5 working sets 10-12.

SUPERSET WITH
SEATED MACHINE 5 working sets 10-12.
CHEST PRESS
CHEST DIPS 5 working sets 8-10. Lean forward as far as possible

and allow you elbows to flare
out as you dip., legs behind
you.

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 8
FASTED WORKOUT SETS REPS
LEG EXTENSION 3 working sets 20

SMITH MACHINE 3 working sets 20
BARBELL SHOULDER 3 working sets 20
PRESS
DUMBBELL SIDE 3 working sets 20
LATERAL RAISE
DUMBBELL CURL 3 working sets 20
MACHINE PREACHER 3 working sets 20
CURL
TRICEP DIPS 3 working sets 20
ROPE CABLE 3 working sets 20
PUSH DOWN
ABDOMINAL 3 working sets 20
WEIGHTED CRUNCH
SATURDAY PM - REST

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 8
SUNDAY AM - CARDIO
FASTED WALK 60 mins
SUNDAY PM - CHEST
CLOSED GRIP 2 warm up sets 15-20.

TRICEP SMITH
MACHINE PRESS 3 working sets 12-15. Increase weight with each set.
1 drop set 1x8>1x8 Decrease weight with drop. No

rest between.
MACHINE 4 working sets 15-18. Increase weight with each set

PREACHER CURL
EZ BARBELL SKULL 3 working sets 12-15. Increase weight with each set.
CRUSHERS
1 triple drop set 1 x 10 >> No rest between drops.
1 x 8>> 1 x 6
CLOSED GRIP 3 working sets 3 x to failure

PULL UP
SEATED 3 working sets 15-20 Work both arms together.

DUMBBELL CURL Increase weight with each set
SMITH MACHINE 4 working sets 12-15. Increase weight with each set.
DRAG CURL
SUPERSET WITH
OVERHEAD CABLE 4 working sets 12-15. Increase weight with each set.
EXTENSION

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 9
MONDAY AM - CARDIO
BIKE 60 mins Put the resistance on the bike at a higher setting for the
first 30 mins and then drop for the last 30 mins
MONDAY PM - BACK
SEATED T-BAR ROW 1 warm up set 18-20.

1 drop set 1x4>1x6
HYPER EXTENSION 5 working sets 2 x 15

2 x 12
1 x 15
CLOSE GRIP PULL DOWN 4 working sets 10-15.

1 x 10
WIDE GRIP SEATED 4 working sets 2 x 20

CABLE ROW 2 x 15
1 x 12
1 x 12
MACHINE ASSISTED 5 working sets 10-12.

LOWER BACK EXTENSION
SINGLE ARM SMITH 4 working sets 8-10 (on each arm)

MACHINE ROW
WIDE GRIP PULL UP 3 working sets 10-12.

SUPERSET WITH
STIFF ARM PULL DOWN 3 working sets 10-12.

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 9
TUESDAY AM - CARDIO
CROSS TRAINER 60 mins Set cross trainer to a good resistance
DUMBBELL PRESS 2 Warm up sets 20

1 x 12
1 x 10
SIDE LATERAL RAISE 1 warm up set 15-18

(MACHINE)
REVERSE FLY (PEC DEC) 3 working sets 10-12.

1 Triple drop set 1 x 10>> 1x 10 Decrease weight with drop.
>> 1 x 10 No rest between
SMITH MACHINE 4 working sets 12-15. Increase weight with each set
SHRUG
1 triple drop set 1 x 12>> Decrease weight with drop.
1 x 10>> 1 x 8 No rest between
DUMBBELL FRONT 4 working sets 12-15. NO rest between superset

RAISE
DUMBBELL LATERAL
RAISE

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 9
SKIPPING 10 mins 1 minute on, 1 minute off- repeat 10 times

BIKE 10 mins
BOXING 30 mins
WEDNESDAY PM - ON NEXT PAGE

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 9
WEDNESDAY PM - LEGS
SMITH MACHINE 1 warm up set 20 No weight- use the weight of the bar
SQUAT (normal stance) alone to warm up
2 working sets 15-20 Increase weight slightly with each set
(normal stance)
2 working sets (feet 15-20 Increase weight slightly with each set
apart 'sumo' stance)
2 working sets (feet 15-20 Increase weight slightly with each set
together)
LYING HAMSTRING 2 warm up sets 20

CURL
2 x 10
STANDING 1 warm up set 20

HAMSTRING CURL
1 x 12
1 x 10
LEG PRESS 1 Warm up set 25

4 Working sets 1 x 20 Increase weight with each set
2 x 15
1 x 10
1 triple drop set 1 x 10>> Decrease weight with drop. No rest
1 x 10>> between
1 x 10
LEG EXTENSION 1 warm up set 20

2 x 10
1 x 8 >> between
1x8

SUPERSET WITH
STANDING 4 working sets 12-15. Increase weight with each set

CALF RAISE
SEATED CALF 4 working sets 10-12. Increase weight with each set
RAISE
1 x 8 >> between
1x8

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 9
BIKE 30 mins
HANGING LEG RAISE 4 working sets To failure
SUPERSET WITH
PLANK 4 working sets 1 min each
CABLE ROPE AB CRUNCHES 4 working sets 18-20 reps

SUPERSET WITH
LYING BENCH LEG RAISE 4 working sets 18-20 reps
DUMBBELL OBLIQUE TWIST 4 working sets 10 reps (on each oblique)
SUPERSET WITH
GHD SIT-UPS 4 working sets 18-20 reps
THURSDAY PM - ARMS

WEIGHTED 4 working sets 12-15. Increase weight with each set

TRICEP DIP
STRAIGHT BAR 3 working sets 15-18. Increase weight with each set
CABLE CURL
1 triple drop 1 x 10 >> No rest between drops.
set 1 x 8>> 1 x 6
SINGLE CABLE 3 working sets 12-15. Increase weight with each set
PUSH DOWN
1 drop set 1 x 10 > No rest between drop.
1 x 10
ISOLATION CURL 4 working sets 12-15. On each arm.

Increase weight with each set
MACHINE TRICEP 3 working sets 12-15. Increase weight with each set if possible.
EXTENSION
1 drop set 1 x 10 > Decrease weight with drop. No rest
1x8 between.
DUMBBELL CURL 4 working sets 15 First 10 reps- keeps palms facing upwards.
SUPERSET WITH Last 5 reps- turn palms downwards.
TRICEP SMITH Increase weight with each set.
MACHINE PRESS
4 working sets 12 Tempo of reps= 6 x 2 secs concentric ,
(time under 2 secs eccentric & 6 x 2 secs concentric,
tension) 4 secs eccentric

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 9
FRIDAY AM - CARDIO
ARC 20 mins
STAIRMASTER 10 mins
TREADMILL 30 mins Inclined
FRIDAY PM - CHEST
INCLINE BARBELL 2 warm up sets 18-20 Use a lighter weight for warming
PRESS up
FLAT DUMBBELL 5 working sets 3 x 12-15 Increase weight with each set
PRESS
2 x 10-12
PEC DEC FLY 3 working sets 12-15. Increase weight with each set
1 triple drop 1 x 8 >> 1 x 10>> Decrease weight with drop. No
set 1 x 12 rest between
DECLINE BARBELL 5 working sets 10-12. Increase weight with each set
PRESS
INCLINE 5 working sets 10-12. Increase weight with each set

DUMBBELL PRESS
CABLE FLY 3 working sets 18-20. Increase weight with each set
2 drop sets 1x8>1x6 Decrease weight with drop. No
rest between.
CHEST DIPS 3 working sets 6-10. Allow your elbows to flare out
SUPERSET WITH when dipping
PUSHUPS

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 9

SKIPPING 10 mins one minute on, one minute off

LEG EXTENSION 3 working sets 20 For all exercises be sure to a pick a

weight that you can get 20 reps with.


PRESS
DUMBBELL SIDE LATERAL 3 working sets 20

RAISE
MACHINE PREACHER CURL 3 working sets 20
TRICEP DIPS 3 working sets 20 Use own bodyweight for these
ROPE CABLE PUSH DOWN 3 working sets 20
ABDOMINAL WEIGHTED 3 working sets 20

CRUNCH

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 9
SUNDAY AM - CARDIO
STAIRMASTER 30 mins
TREADMILL 30 mins
SUNDAY PM - CHEST
SIT UPS 4 working sets 25
DUMBBELL TWIST 4 working sets 20 -On EACH

oblique
ASSISTED STANDING 4 working sets 15-20.

MACHINE CRUNCH
SIDE PLANK 3 working sets 1 minute on On each side. One elbow resting for
EACH side support and the other raised in the air.
CLOSED GRIP 4 working sets 12-15. Increase weight with each set.
TRICEP SMITH
MACHINE PRESS 1 drop set 1x8>1x8 Decrease weight with drop. No rest
between.
MACHINE 5 working sets 15-18. Increase weight with each set

PREACHER CURL
EZ BARBELL SKULL 4 working sets 12-15. Increase weight with each set.
CRUSHERS
1 triple drop 1 x 10 >> Decrease weight with drop. No rest
set 1 x 8>> 1 x 6 between.
CLOSED GRIP 4 working sets To failure

PULL UP
SEATED DUMBBELL 4 working sets 15-20 Work both arms together. Increase
CURL weight with each set
1 drop set 1 x 10 > Decrease weight with drop. No rest
1 x 10 between.
SMITH MACHINE 4 working sets 12-15. Increase weight with each set.
DRAG CURL
SUPERSET WITH 4 working sets 12-15. Increase weight with each set.
OVERHEAD CABLE
EXTENSION

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 10
MONDAY AM - CARDIO
ARC 30 mins
ROWING 15 mins
SKIPPING 15 mins one minute on, one minute off
MONDAY PM - BACK
WIDE GRIP 1 warm up set 20

PULL UP
4 working sets 12-15. Increase weight where possible
1 triple drop set 1 x 10 >> 1 x 10 Decrease weight with drop. No
>> 1 x 10 rest between.
HYPER 5 working sets 1 x 20 Own bodyweight

EXTENSION
4 x 12-15. Weighted. Use plate or kettlebell.

MACHINE ROW
1 triple drop set 1 x 10>> 1 x 10 Decrease weight with drop. No
>> 1 x 10 rest between.
UNDERHAND BENT 4 working sets 15-20. Increase weight with each set
OVER ROW
WIDE GRIP LAT 4 working sets 15-20. Increase weight where possible.
PULL DOWN
1 triple drop set 1 x 10>> 1 x Decrease weigh with drop. No
10>> 1 x 10 rest between.
SEATED CLOSED 4 working sets 1 x 20 Increase weight each set

GRIP ROW 1 x 15
1 x 12
1 x 10
1 triple drop set 1 x 6>> 1 x 6>> Decrease weight with drop. No
1x6 rest between.
CABLE ROPE 4 working sets 10-12. Increase weight where possible.

PULLOVER
SUPERSET WITH
BENT OVER 4 working sets 10-12. Increase weight where possible.
BARBELL ROW
(UNDERHAND)

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 10
TUESDAY AM - CARDIO
FASTED JOG 60 mins
TUESDAY PM - CHEST
MILITARY PRESS 1 warm up set 20

4 working sets 2 x 15 Increase weight where
1 x 12 possible
1 x 10
SIDE LATERAL 5 working sets 12-15. Increase weight where

RAISE (MACHINE) possible.
REVERSE FLY (PEC DEC) 4 working sets 10-12.

1 Triple drop set 1 x 10>> 1x 10>> Decrease weight
1 x 10 with drop. No rest
between.
SMITH MACHINE 4 working sets 15-20

SHRUG
1 triple drop set 1 x 12>> 1 x 10>> Decrease weight with
SINGLE DUMBBELL PRESS 4 working sets 10 reps each arm

followed by 5 reps
together
STANDING CABLE 4 working sets 10 reps each arm

FRONT RAISE followed by 6 reps
together
DUMBBELL FRONT RAISE 4 working sets 12-15.

SUPERSET WITH
DUMBBELL LATERAL 4 working sets 12-15.
RAISE

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 10
BIKE 30 mins Add good resistance to bike

BOXING 30 mins
WEDNESDAY PM - CHEST
SEATED CALF PRESS 4 working sets 15-20.

1 drop set 1x8>1x8
PLATE LOADED SEATED 4 working sets 15-20.

CALF RAISE
1 drop set 1x8>1x8
LUNGES 4 working sets 2 x 15 metres

SUPERSET WITH
SLED PUSH 4 working sets 2 x 15 metres
SINGLE STANDING 4 working sets 15 (on EACH leg)

HAMSTRING CURL
1 drop set 1 x 6 > 1 x 8 (on
each leg)
LEG PRESS 4 working sets 15-20.
LYING HAMSTRING CURL 5 working sets 15-18.
SINGLE LEG EXTENSION 4 working sets 12 (on each leg)
ADDUCTOR 3 working sets 15

SUPERSET WITH
ABDUCTORS 3 working sets 15

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 10
CROSS TRAINER 60 mins Add a high incline and good resistance
THURSDAY PM - ARMS
EZ BAR SKULL CRUSH 1 warm up set 20-25

EZ BAR UNDERHAND 2 working sets 12-15.

CABLE PULL DOWN
SUPERSET WITH 2 working sets 15 second
TRICEP SQUEEZE AND squeeze
CONTRACTION
EZ BAR OVERHAND 2 working sets 12-15.

CABLE PULL DOWN
SUPERSET WITH 2 working sets 15 second
TRICEP SQUEEZE AND squeeze
CONTRACTION
CABLE ROPE PULL DOWN 3 working sets 12-15.
CONCENTRATION 5 working sets 15 (on each arm)

DUMBBELL CURLS
PREACHER DUMBBELL 5 working sets 10-12 (on each

HAMMER CURLS arm)
EZ BAR PREACHER CURLS 4 working sets 8-10.
EZ BAR DRAG CURL 4 working sets 12

SUPERSET WITH
CABLE ROPE CURL 4 working sets 8-10.

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 10
FRIDAY AM - CARDIO
SKIPPING 10 mins One minute on, one minute off

ARC 50 mins
FRIDAY PM - CHEST
PEC DEC 1 warm up set 15-18.

4 working sets 2 x 10-12
2 x 8-10
1 drop set 1x6>1x8 Tempo of reps- 4 secs
concentric, 4 secs
eccentric
SEATED INCLINE 3 drop sets 1 x 10 > 1 x 10 Decrease weight

MACHINE PRESS with drop. No rest
between.
INCLINE BENCH 5 working sets 1 x 12 Increase weight where

CABLE FLY 1 x 10 possible.
1x8
2x6
INCLINE DUMBBELL 3 working sets 12-15. Increase weight where

PULLOVER possible
1 triple drop set 1 x 6 >> 1 x 6 >> Decrease weight with
INCLINE SINGLE ARM 3 working sets 10-12. Increase weight with

1 drop set 1x8>1x8 No rest between drop.

BICEP SQUEEZE AND
CONTRACTION 3 working sets 15 seconds
STAIRMASTER (FINISHER) 20 minutes

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 10
FASTED WALK 60 mins



BARBELL 3 working sets 20

SHOULDER PRESS
DUMBBELL SIDE 3 working sets 20

LATERAL RAISE
MACHINE PREACHER 3 working sets 20

CURL

ABDOMINAL 3 working sets 20
WEIGHTED CRUNCH

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 10
SUNDAY AM - ABS & CARDIO

MACHINE CRUNCH
SIDE PLANK 3 x 1 min (each side) On each side. One elbow resting for support and
the other raised in the air.
FASTED WORKOUT Duration Additional notes
SUNDAY PM - ON NEXT PAGE

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 10
SUNDAY PM - ARMS
SEATED TRICEP 2 warm up sets 18-20

EXTENSION MACHINE
where possible
2 drop sets 1 x 8 > 1 x 10 Decrease weight with drop. No rest
between
LYING SINGLE ARM 4 working sets 10 on each Increase weight where possible
DUMBBELL SKULL arm
CRUSH
SEATED DUMBBELL 4 working sets 8-10. Increase weight where possible

SKULL CRUSH
OVERHEAD ROPE 3 working sets 10-12.

CABLE EXTENSION
SEATED MACHINE DIPS

BARBELL CURL
CABLE CURL 3 working sets 12-15. Hold the squeeze on each bicep
FACE PULLS contraction
SINGLE ARM CABLE 3 working sets 8-10 (on

CURL FACE PULLS each arm)
PLATE HAMMER CURLS 3 working sets 15

SUPERSET WITH
BICEP SQUEEZE AND 3 working sets 15 seconds
CONTRACTION
STAIRMASTER 20 minutes
(FINISHER)

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 11
MONDAY AM - CARDIO
MONDAY PM - BACK
WIDE GRIP 1 warm up set 15-20. Own bodyweight

PULL UP
4 working sets 10-12. Add weight where
possible
CLOSED GRIP 4 working sets 12-15. Increase weight where

PULL UP possible
UNDERHAND 4 working sets 12-15. Increase weight with

1 drop set 1 x 8 > 1 x 10 Decrease weight with
V BAR 5 working sets 2 x 20 Increase weight with

SEATED ROW 1 x 15 each set
1 x 10
1x8
SEATED MACHINE 4 working sets 12-15. Increase weight with

HYPER EXTENSION each set.
OVERHAND 3 working sets 12-15. Increase weight with

1 triple drop set 1 x 6 >> 1 x 8 >> 1 Decrease weight
x 10-12 with drop. No rest
between.
CABLE ROPE PULL OVER 4 working sets 8-10.

SUPERSET WITH
ISO-LATERAL LOW ROW 4 working sets 8-10.

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 11
TUESDAY AM - ABS & CARDIO
INCLINE SIT UPS 4 working sets. 20

SUPERSET WITH
STANDING WEIGHTED CRUNCH 4 working sets. 20
CABLE WOOD CHOP 4 working sets. 15 15 reps on each oblique

SUPERSET WITH
PLANK 4 working sets. 90 secs
BENCH LEG RAISES 4 working sets. 15-18

SUPERSET WITH
ROPE CABLE WEIGHTED CRUNCH 4 working sets. 15-18
BIKE 15-20 mins Low intensity
PLATE RAISES 5 working sets 10 (on each side) Go up in weight with each set
followed by 5 (front when possible.
raises together)
PEC DEC REAR FLY 4 working sets 12-15. Increase weight with each set
if possible but concentrate on
slow movements and feeling
the squeeze.
x 10 No rest between.
DUMBBELL SIDE 4 working sets 2 x 15 Concentrate on slow

LATERAL RAISE 2 x 10 movements with good form.
x8 No rest between.
SMITH MACHINE 3 working sets 1 x 12 Increase weight where

PRESS 1 x 10 possible.
1x8
1 time under 4 4 secs concentric, 4 secs
tension set eccentric

REVERSE SHRUG
SUPERSET WITH
CABLE ROPE FACE 4 working sets 10-12.
PULL

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 11
WEDNESDAY PM - LEGS
STANDING SMITH 5 working sets 14-16 increase weight with each set
MACHINE CALF RAISE
SEATED CALF 3 working sets 12-14.

MACHINE RAISE
1 triple drop set 1x8 >>1x8>>1x8 Decrease weight with each set.
No rest between drops
SINGLE CALF RAISE 3 working sets 10-12. on each calf

OWN BODY WEIGHT
LYING HAMSTRING 5 working sets 12-15. Increase weight where

CURL possible
SQUATS (FREE 1 warm up set 15-20. Use the weight of the bar- NO
STANDING SQUAT added plates
RACK)
SEATED HAMSTRING 4 working sets 12-15. Increase weight with each set.
CURL
LEG EXTENSION 3 working sets 12-15. Increase weight with each set.
1 triple drop set 1 x 6 >> 1 x 8 >> Decrease weight with each set.
1 x 10 No rest between drops.
BARBELL LUNGES 4 working sets 20 steps (10 Find a comfortable weight and
forward, 10 use for all sets.
back)

SUPERSET WITH

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 11
THURSDAY PM - ARMS

each set
WEIGHTED TRICEP DIP 4 working sets 12-15. Increase weight with

each set
STRAIGHT BAR CABLE 4 working sets 12-15. Increase weight with

CURL each set
1x6 drops.
SINGLE CABLE PUSH 3 working sets 12-15. Increase weight with

DOWN each set
ISOLATION CURL 4 working sets 12-15 (on each Increase weight with
arm) each set
SINGLE ARM DUMBBELL 4 working sets 12-15 (on each Increase weight with
SKULL CRUSH arm) each set.
BENCH DIPS 3 working sets 15-20

SUPERSET WITH
TRICEP SQUEEZE AND 3 working sets 20 seconds
CONTRACTION

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 11
FRIDAY AM - CARDIO
BIKE 60 mins Low intensity
FRIDAY PM - CHEST
INCLINE DUMBBELL 1 warm up set 20 Increase weight with

PRESS each set if possible.
4 working sets 15-20
SEATED PLATE LOADED 5 working sets 4 x 10-12. Increase weight with

CHEST PRESS 1 x 12-15 each set if possible.
PEC DEC 4 working sets 2 x 10-12

2 x 8-10
1 drop set 1x6>1x8 Tempo of reps- secs
concentric, 4 secs
eccentric
DUMBBELL PULLOVER 4 working sets 10-12. Increase weight with

each set if possible.
SMITH MACHINE 3 working sets To failure At a moderate weight.

FLAT PRESS
DECLINE BARBELL PRESS 3 working sets 18-20. Tempo of reps- 3 secs

SUPERSET WITH concentric, 3 secs
CHEST CONTRACTION eccentric.
3 working sets 1 min each Tense the chest for
one minute.

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 11

Leg Extension 3 working sets 20 For all exercises be sure to a pick a

Hamstring Curl 3 working sets 20
Calve Raise

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 11
SUNDAY AM - CARDIO
SUNDAY PM - CHEST
CLOSED GRIP 1 warm up set 15-20.

TRICEP SMITH
MACHINE PRESS 4 working sets 12-15. Increase weight with each set.
between.
MACHINE 5 working sets 15-18. Increase weight with each set if

PREACHER CURL possible
EZ BARBELL SKULL 3 working sets 12-15. Increase weight with each set if
CRUSHERS possible.
1 triple drop set 1 x 10 >> 1 x Decrease weight with drop. No rest
8>> 1 x 6 between.
SINGLE ARM CABLE 5 working sets 10-12 (on each Increase weight where possible
CURLS arm)
TRICEP DUMBBELL 3 working sets 3 x to failure

KICKBACKS (on each arm)
SEATED DUMBBELL 4 working sets 15-20 Work both arms together. Increase
CURL weight with each set if possible
1 drop set 1 x 10 > 1 x 10 Decrease weight with drop. No rest
between.

DRAG CURL
SUPERSET WITH
OVERHEAD CABLE 4 working sets 12-15.
EXTENSION

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 12
MONDAY AM - CARDIO
MONDAY PM - FULL BODY CIRCUIT

Leg Extension 3 working sets 20 For all exercises be sure to a pick a

Hamstring Curl 3 working sets 20
Calve Raise


MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 12
TUESDAY AM - CARDIO
TUESDAY PM - CHEST
LEG EXTENSION 3 working sets 20 For all exercises be sure to a pick

a weight that you can get 20 reps
with.

PRESS
RAISE

CRUNCH

MAXIMAL SHREDS!
BY RYAN TERRY
WEEK 12
WEDNESDAY PM - CHEST


PRESS
RAISE
CRUNCH

MAXIMAL SHREDS!
BY RYAN TERRY
FAQ’S
THE BELOW ARE A FEW QUESTIONS THAT I SEEMED TO HAVE BEEN

ASKED MOST BY PEOPLE WHEN THEY ARE ‘CUTTING’ OR PREPPING FOR A
SHOW. I HOPE THEY GIVE YOU A SMALL INSIGHT INTO HOW I PERSONALLY
DEAL WITH DIETING AND PREP.
Q Why do you do all of your cardio first thing in the

morning as opposed to the evening time?
A I prefer low intensity cardio first thing in a morning before breakfast over high
intensity. I’ve tried both methods on my competition prep and I found if I performed
hiit cardio over a few weeks my metabolism increased that much that I started to lose
weight very quickly and I struggled to assess/ keep track of what I was burning i.e. fat or
muscle. So I found the better method for me was low intensity over a longer period of
time, this way I could monitor my fat loss a bit more specifically and controlled. If you are
carrying a lot of stored fats and would like to shift it quickly, high intensity in a morning or
after weight training would be great as it will kick start your metabolism and raise it too
burn at a higher rate throughout the rest of the day. The basic idea behind fasted cardio
first thing in a morning is that your body is more likely to use stored fats for fuel instead of
the food you just consumed. Whilst you are sleeping at night your growth hormone levels
will be a lot higher, Your GH levels will start to decrease as it nears morning time. This will
be an ideal time of the day to do your cardio fasted, growth hormone is highly catabolic
to fat cells which means breaking down fat stores. The other factor you need to consider
is your insulin levels, in order to burn fat as energy your insulin levels need to be lower
as fat cannot be mobilised in the presence of high insulin levels. First thing in a morning
because you have been sleeping for over 8 hours your insulin levels will be at its lowest
before you eat your breakfast so this is an ideal time.

MAXIMAL SHREDS!
BY RYAN TERRY
Q Do you tend to cut carbs at all through

your diet?
A This is the question that I tend to get asked most and the answer is NO. This always
seems to surprise everyone that asks. People tend to generally think that to cut fat,
you have to loose the carbs. I honestly think that this depends on the person but for me
personally (and as you will have seen throughout my diet plans) I tend to keep the carbs
at the same sort of level throughout my prep. In order to train, you NEED energy and I
find that I get this best from my carbs. Some people will react differently and find that the
carbs make them feel bloated. If this is the case for you, I suggest bringing the carbs down
but then upping your fats (try avocado or nuts for example). Either way, you need the
energy so if you decide to cut the carbs then be sure to substitute them elsewhere with
essential fats.
Q How do you stay motivated when your energy

levels start to dip?
A Whether you are male or female, do not think that for one moment there are not
times that you will feel slightly less motivated and all-in-all VERY tired- especially if
you are prepping for competition. We have all been there and all handle things in different
ways. Whenever I start to feel like this, I focus on my goals. ‘Are five more reps on this leg
press worth that Arnold Classic title?’- ABSOLUTELY! ‘Am I going to get on that stage and
think I could have done more?’- Definitely not!
I like to set my goal right at the beginning of my diet and that is what I concentrate on
throughout every minute of my 12 week prep. You may be someone that is dieting but
not for a competition?! Great, set yourself another goal…arrange a photoshoot, buy
yourself a dress a size smaller for your friend’s wedding, picture yourself strutting down
that beach feeling the BEST you have ever felt. Whatever motivates you and whatever
makes you want to work the hardest you possibly can! As long as you have a goal to work
towards, I can promise you that this makes dieting so much more worthwhile.

MAXIMAL SHREDS!
BY RYAN TERRY
THANK YOU
A HUGE THANK YOU TO ALL OF MY FRIENDS, FOLLOWERS AND SUPPORTERS
THAT HAVE HAD MY BACK OVER THE LAST 8 YEARS OF COMPETING. YOU
GUYS HAVE ALL HELP MADE IT POSSIBLE TO ACHIEVE SO MANY GOALS AND
YOU ARE ALL THE REASON THAT I STAY MOTIVATED AND HUNGRY FOR MORE.
I also want to thank everyone that has purchased this Ebook. I would be very grateful if
you can all let me know what your thoughts are and how my plans have worked for you.
If you have any suggestions for future Ebooks, I would LOVE to hear what you would like
to see from me. In the meantime keep your eyes peeled for the next ebook that I am
currently working on…BULKING!
Stay safe guys and HAPPY SHREDDING!
Ryan If you are interested in working with me one on one

Facebook: Ryan Terry
then email me at [email protected] for
Instagram: RyanJTerry
all the details’
Twitter: @ryanjterry

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RYAN TERRY

TRAINING & NUTRITION GUIDE 02

R yan is an internationally recognised Men’s Physique competitor who’s achievements

RYAN IS A USN AND GYMSHARK SPONSORED ATHLETE WHO IS ALSO A

TRAINING & NUTRITION GUIDE 03

• What is bulking and who is it for?

TRAINING & NUTRITION GUIDE 04

WHAT IS BULKING AND

TRAINING & NUTRITION GUIDE 05

TRAINING & NUTRITION GUIDE 06

TRAINING & NUTRITION GUIDE 07

TRAINING & NUTRITION GUIDE 08

In the year of 2015/2016, I jumped straight in to my next 12 week bulk in preparation

TRAINING & NUTRITION GUIDE 09

TRAINING & NUTRITION GUIDE 10

THE SCIENCE BEHIND BULKING

To complete this part of the programme you are going to need:

OR 90kg x 17.5 = 1,590 x 2.2 = 3465 calories

OR 90kg/ 1= 90 x 2.2 = 198 grams of protein

TRAINING & NUTRITION GUIDE 11

OR 90kg / 0.5 = 45 x 2.2 = 99 grams of fat

OR 198 grams of protein x 4 = 792 calories

OR 99 grams of fat x 9 = 891 calories

Step 6 - We now move on to calculating what your daily intake of carbohydrates

OR 1782 calories of carbs / 4 = 446 grams of carbs

TRAINING & NUTRITION GUIDE 12

200 grams of protein / 5 meals = 40 grams of protein per meal

TRAINING & NUTRITION GUIDE 13

MY PERSONAL MICRO NUTRIENT PLAN

• My current weight: 210 lbs

TRAINING & NUTRITION GUIDE 14

BULKING DIET PLAN

TRAINING & NUTRITION GUIDE 15

12 WEEK BULKING DIET

ADDITIONAL This can be consumed once 1 tbsp of natural peanut butter

DRINKS TO BE PRE WORKOUT 10g BCAA

DAILY Total CARBS 473g

TRAINING & NUTRITION GUIDE 16

12 WEEK BULKING DIET

DAILY Total CARBS 474g

TRAINING & NUTRITION GUIDE 17

12 WEEK BULKING DIET

MEAL 1 150g grilled steak, 2 whole 42g protein, 32g fat

DRINKS TO BE PRE WORKOUT 10g BCAA

DAILY Total CARBS 479g

TRAINING & NUTRITION GUIDE 18

The supplement industry is getting so advanced in performance enhancing/aiding

TRAINING & NUTRITION GUIDE 19

TRAINING & NUTRITION GUIDE 20

THE BASICS OF BCAAS

TRAINING & NUTRITION GUIDE 21

DAY BY DAY TRAINING GUIDE

TRAINING & NUTRITION GUIDE 22

VERY IMPORTANT NOTE

TRAINING & NUTRITION GUIDE 23

DAY BY DAY TRAINING GUIDE

HACK SQUAT 2 x 20 reps Warm up sets

PART 2 - SHOULDER METABOLIC STRESS

TRAINING & NUTRITION GUIDE 24