WELCOME TO THE PLAN FOR MASS / SHREDDING

1. Keep the diet clean as much as possible even when bulking

2. Try to wake up early and go to sleep early… Get in a good routine
3. Attempt to do fasted cardio in the morning before eating a meal (Burns stored fat)
4. Drink BCAAS during workout + during fasted cardio to preserve muscle and prevent breakdown
5. DON'T SKIP A DAY
6. Cheat meals are a reward for hard work…. Don't abuse them go get shredded

DAILY ROUTINE
1. Wake up… Piss Excellence
2. Fasted Cardio (30 mins)
3. Light Breakfast
4. Get your calories in
5. Hit the gym (2-3 hour session)
6. Crawl home
7. EAT (This is the time you should be getting the most calories in)
8. SLEEP
9. Repeat
10. If you can hit the gym 2x daily… good shit just make sure you're eating enough
11. ENJOY the lifestyle

*** IF YOUR GOAL IS TO GAIN MUSCLE MASS… DON’T DO CARDIO EVERY DAY ONLY 3X A WEEK JUST LITERALLY EAT
CANT STRESS ENOUGH HOW IMPORTANT EATING IS FOR GROWTH
IF YOU CUT OUT THE CARDIO YOULL BE GAINING MORE MUSCLE BUT WON'T BE AS SHREDDED
JUST ASSESS BASED ON GENETICS AND HOW YOU LOOK

Most important thing is it's gonna take this month plan to notice results but I PROMISE you'll get so focused and hun

Eat good clean food, take the supplements, work hard 7 days a week… If your body is sore you should be happy… YO
If youre not sore…. Get the fuck back into the gym.. Im always swollen.

FOREARMS:
my favorite muscle to hit because who doesn't like nice joooocie vascular nasty foreasms. Trust me the girls love gra
Hit them every day you can unless sore
Take a bar on a cable machine and let it roll to fingertips then curl it back up with fingers squeezing on the way up. D
Day 1
Chest, Calves, Abs

Chest:
Bench Press (5x4x3x2x1)

Incline Bench Press (5x4x3x2x1)

Cable Flies (10x4)

After each set, 10 decline push-ups or until failure.

Chest Flies (Flat Bench) (10x4)

Calves:

Calf Raises (Heavy Weight,) 10 reps x 6 sets

Calf Raises (Medium Weight,) (20-25 reps)

Abs:
Ab Circuit
Crunches (30 seconds)
Plank (1 minute)
Penguins (Lay on back and move side to side, touch heels with hand (30 seconds)
6 Inch Hold ( 1 minute)
Mountain Climbers (30 seconds)
Russian Twists ( 4 sets of 20 reps)

Cardio:
Bike 30 mins
Day 2
Back, Shoulders

Back:
Lat Pulldown (8-10 reps x4)
T-Rows (8-10 reps x4)
Seated Rows (8-10 reps x4)
Upright Rows (10x2)

Shoulders
Shoulder Dumbell Press (8-10 reps x4)
Shoulder press on smith machine (8-10 reps x4)
Shrugs (10x3)
Lateral Raises (10x3)

Cardio:
Bike 30 mins
Day 3
Biceps, Triceps

Biceps:
Dumbell Curl (10x3)
Hammer Curl (10x3)
Single Arm Cable Curl (10x3)
Reverse Curl with cables (10x3)
Concentration Curl (10x3)

Triceps
Skull Crushers (10x4)
Tricep Pushdowns (10x4)
Tricep Pulldowns (10x4)
Overhead Tricep Extensions (10x4)
Close Grip Bench Press (3 sets until failure)

Cardio:
Tredmill/Bike 30 mins
Day 4
Chest, Calves, Abs

Chest:
Bench Press (5x4x3x2x1)

Incline Bench Press (5x4x3x2x1)

Cable Flies (10x4)

After each set, 10 decline push-ups or until failure.

Chest Flies (Flat Bench) (10x4)

Calves:

Calf Raises (Heavy Weight,) 10 reps x 6 sets

Calf Raises (Medium Weight,) (20-25 reps)

Abs:
Ab Circuit
Crunches (30 seconds)
Plank (1 minute)
Penguins (Lay on back and move side to side, touch heels with hand (30 seconds)
6 Inch Hold ( 1 minute)
Mountain Climbers (30 seconds)
Hanging Leg Raises (4 sets of 10 reps)

Cardio:
Bike 30 mins
Day 5
Back, Shoulders

Back:
Lat Pulldown (8-10 reps x4)
T-Rows (8-10 reps x4)
Seated Rows (8-10 reps x4)
Upright Rows (10x2)

Shoulders
Shoulder Dumbell Press (8-10 reps x4)
Shoulder press on smith machine (8-10 reps x4)
Shrugs (10x3)
Lateral Raises (10x3)

Cardio:
Bike 30 mins
Day 6
Biceps, Triceps

Biceps:
Dumbell Curl (10x3)
Hammer Curl (10x3)
Single Arm Cable Curl (10x3)
Reverse Curl with cables (10x3)
Concentration Curl (10x3)

Triceps
Skull Crushers (10x4)
Tricep Pushdowns (10x4)
Tricep Pulldowns (10x4)
Overhead Tricep Extensions (10x4)
Close Grip Bench Press (3 sets until failure)

Cardio:
Bike 30 mins
Day 7
Legs

Legs
Deadlifts 10x8x6
Squat 10x8x6
Lunges 10x2
Box step ups 10x2
Straight Leg dead lift (135 lbs for a stretch) 2x10
Leg Extension 3x10
Leg Curl 3x10

Cardio:
Bike 30 mins
Day 8
Chest, Calves, Abs

Chest:
Bench Press (5x5x5x5x5)

Incline Bench Press (5x5x5x5x5)

Flat Dumbell Bench Press

Incline Dumbell Chest Press (10x3)

Cable Flies (10x3)

Calves:

Calf Raises (Heavy Weight,) 10 reps x 6 sets

Calf Raises (Medium Weight,) (20-25 reps)

Abs:
Leg Raises 10x5
Crunches 5 sets until failure
Wood Chippers (10x3)
Hanging Leg Raises (4 sets of 10 reps)

Cardio:
Bike 30 mins
Day 9
Back, Shoulders

Back:
Lat Pulldown (6-8 reps x4)
T-Rows (6-8 reps x4)
Seated Rows (6-8 reps x4)
Pull-ups (4 sets until failure)
Single arm row (6-8 reps x 3)

Shoulders
Shoulder Dumbell Press (6-8 reps x4)
Shoulder press on smith machine (6-8 reps x4)
Shrugs (10x3)
Lateral Raises (10x3)

Cardio:
Bike 30 mins
Day 10
Biceps, Triceps

Biceps:
Dumbell Curl (10x3)
Hammer Curl (10x3)
Single Arm Cable Curl (10x3)
Sitting curls (do 10 reps of heavy weight then immediately 20 reps of low weight then switch arms
Concentration Curl (10x3)

Triceps
Skull Crushers (10x4)
Tricep Pushdowns (10x4)
Tricep Pulldowns (10x4)
Overhead Tricep Extensions (10x4)
Tricep Kickbacks (10x3)

Cardio:
Bike 30 mins
Day 11
Chest, Calves, Abs

Chest:
Bench Press (3x3x3)

Incline Bench Press (3x3x3)

Cable Flies (10x4)

After each set, 10 decline push-ups or until failure.

Landmine Press (10x3)

Calves:

Calf Raises (Heavy Weight,) 10 reps x 6 sets

Calf Raises (Medium Weight,) (20-25 reps)

Abs:
Wood Chippers (10x3)
Crunches 3 sets till failure
Open exercises on the machines
Hanging Leg Raises (4 sets of 10 reps)

Cardio:
Bike 30 mins
Day 12
Back, Shoulders

Back:
Lat Pulldown (8-10 reps x4)
T-Rows (8-10 reps x4)
Seated Rows (8-10 reps x4)
Upright Rows (10x2)

Shoulders
Shoulder Dumbell Press (8-10 reps x4)
Shoulder press on smith machine (8-10 reps x4)
Shrugs (10x3)
Lateral Raises (10x3)

Cardio:
Bike 30 mins
Day 13
Biceps, Triceps

Biceps:
Dumbell Curl (10x3)
Hammer Curl (10x3)
Single Arm Cable Curl (10x3)
Reverse Curl with cables (10x3)
Concentration Curl (10x3)

Triceps
Skull Crushers (10x4)
Tricep Pushdowns (10x4)
Tricep Pulldowns (10x4)
Overhead Tricep Extensions (10x4)
Close Grip Bench Press (3 sets until failure)

Cardio:
Bike 30 mins
Day 14
Legs

Legs
Deadlifts 10x8x6
Squat 10x8x6
Lunges 10x2
Box step ups 10x2
Straight Leg dead lift (135 lbs for a stretch) 2x10
Leg Extension 3x10
Leg Curl 3x10

Cardio:
Bike 30 mins
Day 15
Chest, Calves, Abs

Chest:
Bench Press (5x4x3x2x1)

Incline Bench Press (5x4x3x2x1)

Cable Flies (10x4)

After each set, 10 decline push-ups or until failure.

Chest Flies (Flat Bench) (10x4)

Calves:

Calf Raises (Heavy Weight,) 10 reps x 6 sets

Calf Raises (Medium Weight,) (20-25 reps)

Abs:
Ab Circuit
Crunches (30 seconds)
Plank (1 minute)
Penguins (Lay on back and move side to side, touch heels with hand (30 seconds)
6 Inch Hold ( 1 minute)
Mountain Climbers (30 seconds)
Hanging Leg Raises (4 sets of 10 reps)

Cardio:
Bike 30 mins
Day 16
Back, Shoulders

Back:
Lat Pulldown (8-10 reps x4)
T-Rows (8-10 reps x4)
Seated Rows (8-10 reps x4)
Upright Rows (10x2)

Shoulders
Shoulder Dumbell Press (8-10 reps x4)
Shoulder press on smith machine (8-10 reps x4)
Shrugs (10x3)
Lateral Raises (10x3)

Cardio:
Bike 30 mins
Day 17
Biceps, Triceps

Biceps:
Dumbell Curl (10x3)
Hammer Curl (10x3)
Single Arm Cable Curl (10x3)
Reverse Curl with cables (10x3)
Concentration Curl (10x3)

Triceps
Skull Crushers (10x4)
Tricep Pushdowns (10x4)
Tricep Pulldowns (10x4)
Overhead Tricep Extensions (10x4)
Close Grip Bench Press (3 sets until failure)

Cardio:
Bike 30 mins
Day 18
Chest, Calves, Abs

Chest:
Bench Press (5x4x3x2x1)

Incline Bench Press (5x4x3x2x1)

Cable Flies (10x4)

After each set, 10 decline push-ups or until failure.

Chest Flies (Flat Bench) (10x4)

Calves:

Calf Raises (Heavy Weight,) 10 reps x 6 sets

Calf Raises (Medium Weight,) (20-25 reps)

Abs:
Ab Circuit
Crunches (30 seconds)
Plank (1 minute)
Penguins (Lay on back and move side to side, touch heels with hand (30 seconds)
6 Inch Hold ( 1 minute)
Mountain Climbers (30 seconds)
Hanging Leg Raises (4 sets of 10 reps)

Cardio:
Bike 30 mins
Day 19
Back, Shoulders

Back:
Lat Pulldown (6-8 reps x4)
T-Rows (6-8 reps x4)
Seated Rows (6-8 reps x4)
Pull-ups (4 sets until failure)
Single arm row (6-8 reps x 3)

Shoulders
Shoulder Dumbell Press (6-8 reps x4)
Shoulder press on smith machine (6-8 reps x4)
Shrugs (10x3)
Lateral Raises (10x3)

Cardio:
Bike 30 mins
Day 20
Biceps, Triceps

Biceps:
Dumbell Curl (10x3)
Hammer Curl (10x3)
Single Arm Cable Curl (10x3)
Reverse Curl with cables (10x3)
Concentration Curl (10x3)
DO A DROP SET for most exercises

Triceps
Skull Crushers (10x8x6)
Tricep Pushdowns (10x4)
Tricep Pulldowns (10x4)
Overhead Tricep Extensions (10x4)
Close Grip Bench Press (3 sets until failure)
Pushups 3 sets till failure

Cardio:
Bike 30 mins
Day 21
Legs

Legs
Deadlifts 3x3x3
Squat 3x3x3
Lunges 10x2
Box step ups 10x2
Straight Leg dead lift (135 lbs for a stretch) 2x10
Leg Extension 3x10
Leg Curl 3x10
Other leg machines in your gym

Cardio:
Bike 30 mins
Day 22
Chest, Calves, Abs

Chest:
Bench Press (5x5x5x5x5)

Incline Bench Press (5x5x5x5x5)

Flat Dumbell Bench Press

Incline Dumbell Chest Press (10x3)

Cable Flies (10x3)

Calves:

Calf Raises (Heavy Weight,) 10 reps x 6 sets

Calf Raises (Medium Weight,) (20-25 reps)

Abs:
Leg Raises 10x5
Crunches 5 sets until failure
Wood Chippers (10x3)
Mountain Climbers (30 seconds)
Hanging Leg Raises (4 sets of 10 reps)

Cardio:
Bike 30 mins
Day 23
Back, Shoulders

Back:
Lat Pulldown (8-10 reps x4)
T-Rows (8-10 reps x4)
Seated Rows (8-10 reps x4)
Upright Rows (10x2)

Shoulders
Shoulder Dumbell Press (8-10 reps x4)
Shoulder press on smith machine (8-10 reps x4)
Shrugs (10x3)
Lateral Raises (10x3)

Cardio:
Bike 45 mins
Day 24
Biceps, Triceps

Biceps:
Dumbell Curl (10x3)
Hammer Curl (10x3)
Single Arm Cable Curl (10x3)
Reverse Curl with cables (10x3)
Concentration Curl (10x3)
FOR THESE WORKOUTS FOCUS ON RESISTANCE on the way down

Triceps
Skull Crushers (10x4)
Tricep Pushdowns (10x4)
Tricep Pulldowns (10x4)
Overhead Tricep Extensions (10x4)
Close Grip Bench Press (3 sets until failure)

Cardio:
Bike 45 mins
Day 25
Chest, Calves, Abs

Chest:
Bench Press (5x4x3x2x1)

Incline Bench Press (5x4x3x2x1)

Cable Flies (10x4)

After each set, 10 decline push-ups or until failure.

Chest Flies (Flat Bench) (10x4)

Calves:

Calf Raises (Heavy Weight,) 10 reps x 6 sets

Calf Raises (Medium Weight,) (20-25 reps)

Abs:
Ab Circuit
Crunches (30 seconds)
Plank (1 minute)
Penguins (Lay on back and move side to side, touch heels with hand (30 seconds)
6 Inch Hold ( 1 minute)
Mountain Climbers (30 seconds)
Hanging Leg Raises (4 sets of 10 reps)

Cardio:
Bike 45 mins
Day 26
Back, Shoulders

Back:
Lat Pulldown (8-10 reps x4)
T-Rows (8-10 reps x4)
Seated Rows (8-10 reps x4)
Upright Rows (10x2)

Shoulders
Shoulder Dumbell Press (8-10 reps x4)
Shoulder press on smith machine (8-10 reps x4)
Shrugs (10x3)
Lateral Raises (10x3)

Cardio:
Bike 45 mins
Day 27
Biceps, Triceps

Biceps:
Dumbell Curl (10x3)
Hammer Curl (10x3)
Single Arm Cable Curl (10x3)
Reverse Curl with cables (10x3)
Concentration Curl (10x3)

Triceps
Skull Crushers (10x4)
Tricep Pushdowns (10x4)
Tricep Pulldowns (10x4)
Overhead Tricep Extensions (10x4)
Close Grip Bench Press (3 sets until failure)

Cardio:
Bike 45 mins
Day 28
Legs

Legs
Deadlifts 10x8x6
Squat 10x8x6
Lunges 10x2
Box step ups 10x2
Straight Leg dead lift (135 lbs for a stretch) 2x10
Leg Extension 3x10
Leg Curl 3x10

Cardio:
Bike 45 mins
Day 29
Chest, Calves, Abs

Chest:
Bench Press (5x4x3x2x1)

Incline Bench Press (5x4x3x2x1)

Cable Flies (10x4)

After each set, 10 decline push-ups or until failure.

Chest Flies (Flat Bench) (10x4)

Calves:

Calf Raises (Heavy Weight,) 10 reps x 6 sets

Calf Raises (Medium Weight,) (20-25 reps)

Abs:
Ab Circuit
Crunches (30 seconds)
Plank (1 minute)
Penguins (Lay on back and move side to side, touch heels with hand (30 seconds)
6 Inch Hold ( 1 minute)
Mountain Climbers (30 seconds)
Hanging Leg Raises (4 sets of 10 reps)

Cardio:
Bike 45 mins
Day 30
Back, Shoulders

Back:
Lat Pulldown (8-10 reps x4)
T-Rows (8-10 reps x4)
Seated Rows (8-10 reps x4)
Upright Rows (10x2)

Shoulders
Shoulder Dumbell Press (8-10 reps x4)
Shoulder press on smith machine (8-10 reps x4)
Shrugs (10x3)
Lateral Raises (10x3)

Cardio:
Bike 45 mins
Day 31
Biceps, Triceps

Biceps:
Dumbell Curl (10x3)
Hammer Curl (10x3)
Single Arm Cable Curl (10x3)
Reverse Curl with cables (10x3)
Concentration Curl (10x3)

Triceps
Skull Crushers (10x4)
Tricep Pushdowns (10x4)
Tricep Pulldowns (10x4)
Overhead Tricep Extensions (10x4)
Close Grip Bench Press (3 sets until failure)

Cardio:
Bike 45 mins
SUPPS
BULKING:
Total War - Preworkout
Big Noise - Pump/vascularity amplifier
MRE - Meal Replacement
Isotope- Whey Protein
Breach - BCAAS
Halo - Natural Anabolic
MED KIT - Multi VITamin
Tango - Creatine
SUPPS
SHREDDING:
Total War - Preworkout
Big Noise - Pump/vascularity amplifier
MRE - Meal Replacement
Isotope- Whey Protein
Silncer - Stim Free Fat Burner
Double Tap - Stim Fat Burner
Breach - BCAAS
Halo - Natural Anabolic
RPG- Glucose Disposal
MED KIT - Multi VITamin
Tango - Creatine
DIET + TIPS
Fast after 8 pm (Do not eat after 8 pm) (For shredding)
Wake up: Hit fasted cardio for 30 minutes (for shredding)
Food options
1. Chicken / Steak / Fish (Protein)
2. Rice / Sweet Potato (Carbohydrate)
3. Vegestable Mix (Greens)

Breakfast:
1. Egg Whites / Eggs
2. Oatmeal
3. Fruit

Pre - Workout
1. Consume a light meal to supply body with energy

Post - Workout
1. IMMIDIATELY consume protein source (Prevent muscles breaking down)
2. Protein shake + Meal

For Shredding: Try to eat every 2 hours… small frequent meals (Keeps metabolism going fast)

For Bulking:
Consume everything in sight lol
CALORIES CALORIES CALORIES
Keep it clean but plentiful
Shakes all day every day