“Before I begin this week’s program, allow me to explain a few things about the Muscle Book Program, first. In my years as a competitive bodybuilder, if there was anything that I learned, it was that training variety and intensity are always key elements to muscle growth… well, that and the right food. Recently, I have had a few inquiries on whether or not the set and rep ranges that I have prescribed are in error and I have had some say that it seems a little excessive. I repeat, The Muscle Book is designed to gain muscle mass. The rep/set schemes will always change and the challenge will always be great. Too often, people fall into a rut, doing the same movements over and over again and never seeing positive results. The Muscle Book will change this. You just have to trust the process.
This week, I introduce you to Century Training. This is, by far, one of my favorite training methods. I tend to turn to this method for muscle shock about once a month or every 5 weeks. It’s voluminous and intense. It, if done right, will leave your muscles screaming for days. So, be sure to get that SuperSize, Stacked BCAAs and German Creatine in your system.
Enclosed with this week’s training, is a video where I explain the Century method in detail. Be sure to watch and pay attention. Good Luck!!
Let’s begin. DAY 1.
Today’s Nutrition Plan:
MEAL 1: Breakfast
MEAL TOTAL: 520 cals/ 44.5g protein/ 59.75g carbs/ 5.5g fat
MEAL 2: Snack
MEAL TOTALS: 340 cals/ 25.5g protein/ 29g carbs/ 11g fat
MEAL 3: Lunch
MEAL TOTALS: 614 cals/ 44.9g protein/ 43.1g carb/ 24.25g fat
MEAL 4: Snack
MEAL TOTALS: 367 cals/ 40.5g protein/ 30g carbs/ 8 fat
MEAL 5: Dinner
MEAL TOTALS: 354.5 cals/ 45.3g protein/ 19.5g carb/ 13.5g fat
MEAL 6: Bedtime Snack
MEAL TOTALS: 285 cals/ 39.5g protein/ 7.5g carb/ 9.5g fat
DAILY TOTAL:
CALORIES: 2620.5
PROTEIN: 261g
CARBS: 197.85g
FAT: 74.25g
*NOTE: not included is post-training intake (whey protein, 1 scoop @ 140cals/ 21g protein/ 9g carb/ 2.5 fat). 60-70 minutes after consuming post workout protein, continue to next meal. After intense training, your growth hormones are producing at a high rate. Immediately feeding on carbs will slow the growthhormone process.
DAY 1: BACK DAY
1) Pull-Ups
1 set, 100 reps
2) Wide Grip Lat Pulldowns
1 set, 100 reps
3) Close Grip Lat Pulldowns (neutral grip)
1 set, 100 reps
4) Supinated Grip Lat Pulldowns
1 set, 100 reps
5) Seated Neutral Grip Cable Row
1 set, 100 reps
6) Supinated Grip Seated Rows
1 set, 100 reps
*stretch*
Alright. So you survived DAY 1. Your lats should be good and tight and wide. Your lower back should be tight. Are you feeling it? If not, you didn’t go heavy enough. Be smart about the weight you lift, but don’t be scared. You’re here to dominate.
Today’s Nutrition Plan:
MEAL 1: Breakfast
MEAL TOTAL: 520 cals/ 44.5g protein/ 59.75g carbs/ 5.5g fat
MEAL 2: Snack
MEAL TOTALS: 340 cals/ 25.5g protein/ 29g carbs/ 11g fat
MEAL 3: Lunch
MEAL TOTALS: 614 cals/ 44.9g protein/ 43.1g carb/ 24.25g fat
MEAL 4: Snack
MEAL TOTALS: 367 cals/ 40.5g protein/ 30g carbs/ 8 fat
MEAL 5: Dinner
MEAL TOTALS: 354.5 cals/ 45.3g protein/ 19.5g carb/ 13.5g fat
MEAL 6: Bedtime Snack
MEAL TOTALS: 285 cals/ 39.5g protein/ 7.5g carb/ 9.5g fat
DAILY TOTAL:
CALORIES: 2620.5
PROTEIN: 261g
CARBS: 197.85g
FAT: 74.25g
*NOTE: not included is post-training intake (whey protein, 1 scoop @ 140cals/ 21g protein/ 9g carb/ 2.5 fat). 60-70 minutes after consuming post workout protein, continue to next meal. After intense training, your growth hormones are producing at a high rate. Immediately feeding on carbs will slow the growthhormone process.
DAY 2: CHEST DAY
1) Push Ups
1 set, 100 reps
2) Flat Bench Dumbbell Chest Press
1 set, 100 reps
3) Incline Bench Dumbbell Chest Press
1 set, 100 reps
4) Decline Bench Barbell Chest Press
1 set, 100 reps
5) Hi Pulley Cable Crossovers
1 set, 100 reps
6) Lo Pulley Cable Crossovers
1 set, 100 reps
Here’s the nutrition plan for today:
MEAL 1: Breakfast
MEAL TOTAL: 585 cals/ 46g protein/ 64.25g carbs/ 10g fat
MEAL 2: Snack
MEAL TOTALS: 455 cals/ 29g protein/ 32g carbs/ 19g fat
MEAL 3: Lunch
MEAL TOTALS: 552 cals/ 46.9g protein/ 37.1g carb/ 24.25g fat
MEAL 4: Snack
MEAL TOTALS: 314 cals/ 26g protein/ 38g carbs/ 6.5 fat
MEAL 5: Dinner
MEAL TOTALS: 343 cals/ 34g protein/ 31.5g carb/ 9.5g fat
MEAL 6: Bedtime Snack
MEAL TOTALS: 228 cals/ 28.5g protein/ 6g carb/ 8 fat
*NOTE: Not included is post-training intake (whey protein, 1 scoop @ 140cals/ 21g protein/ 9g carb/ 2.5 fat). 60-70 minutes after consuming post workout protein, continue to next meal. After intense training, your growth hormones are producing at a high rate. Immediately feeding on carbs will slow the growth hormone process.
DAILY TOTALS:
Calories: 2,617
Protein: 231.4 grams
Carbs: 217.9
Fat: 79.75
DAY 3: LEGS DAY
1) Machine Leg Extensions
1 set, 100 reps
2) Laying Leg Curls
1 set, 100 reps
3) Barbell Squats
1 set, 100 reps
4) Laying Leg Press
1 set, 100 reps
5) Standing Leg Curls
1 set, 100 reps
6) Standing Calf Raise
1 set, 100 reps
g.
Here’s the nutrition plan for today:
MEAL 1: BREAKFAST
MEAL TOTALS: 432 cals/ 33g protein/ 55g carb/ 6 fat
MEAL 2: Snack
MEAL TOTALS: 462 calories/ 38g protein/ 44.5g carb/ 16.6g fat
MEAL 3: LUNCH
MEAL TOTALS: 277 calories/ 31.6g protein/ 16.6g carb/ 9g fat
MEAL 4: Snack
MEAL TOTALS: 555 calories/ 33g protein/ 64g carb/ 17g fat
MEAL 5: DINNER
MEAL TOTALS: 367 cals/ 40.5g protein/ 30g carbs/ 8 fat
MEAL 6: Bedtime Snack
MEAL TOTALS: 222 calories/ 29.5g protein/ 5g carb/ 8g fat
*NOTE: Not included is post-training intake (whey protein, 1 scoop @ 140cals/ 21g protein/ 9g carb/ 2.5 fat). 60-70 minutes after consuming post workout protein, continue to next meal. After intense training, your growth hormones are producing at a high rate. Immediately feeding on carbs will slow the growth hormone process.
DAILY TOTALS:
Calories: 2455
Protein: 226g
Carb: 224.1g
Fat: 64.6g
DAY 4: REST DAY
“Be sure to keep your Mass FX, German Creatine and Stacked BCAA ingested today. Drink plenty of water and stick to your nutrition.”
Here’s the nutrition plan for today:
MEAL 1: BREAKFAST
MEAL TOTALS: 432 cals/ 33g protein/ 55g carb/ 6 fat
MEAL 2: Snack
MEAL TOTALS: 462 calories/ 38g protein/ 44.5g carb/ 16.6g fat
MEAL 3: LUNCH
MEAL TOTALS: 277 calories/ 31.6g protein/ 16.6g carb/ 9g fat
MEAL 4: Snack
MEAL TOTALS: 555 calories/ 33g protein/ 64g carb/ 17g fat
MEAL 5: DINNER
MEAL TOTALS: 367 cals/ 40.5g protein/ 30g carbs/ 8 fat
MEAL 6: Bedtime Snack
MEAL TOTALS: 222 calories/ 29.5g protein/ 5g carb/ 8g fat
*NOTE: Not included is post-training intake (whey protein, 1 scoop @ 140cals/ 21g protein/ 9g carb/ 2.5 fat). 60-70 minutes after consuming post workout protein, continue to next meal. After intense training, your growth hormones are producing at a high rate. Immediately feeding on carbs will slow the growth hormone process.
DAILY TOTALS:
Calories: 2455
Protein: 226g
Carb: 224.1g
Fat: 64.6g
DAY 5: SHOULDERS and TRAPS
1) Smith Machine Overhead Press
1 set, 100 reps
2) Standing Dumbbell Side Raises
1 set, 100 reps
3) Standing Dumbbell Front Raises
1 set, 100 reps
4) Face Pulls
1 set, 100 reps
5) Upright Rows
1 set, 100 reps
6) Behind-the-Back Barbell Shoulder Shrugs
1 set, 100 reps
Here’s the nutrition plan for today:
MEAL 1: BREAKFAST
MEAL TOTALS: 432 cals/ 33g protein/ 55g carb/ 6 fat
MEAL 2: Snack
MEAL TOTALS: 462 calories/ 38g protein/ 44.5g carb/ 16.6g fat
MEAL 3: LUNCH
MEAL TOTALS: 277 calories/ 31.6g protein/ 16.6g carb/ 9g fat
MEAL 4: Snack
MEAL TOTALS: 555 calories/ 33g protein/ 64g carb/ 17g fat
MEAL 5: DINNER
MEAL TOTALS: 367 cals/ 40.5g protein/ 30g carbs/ 8 fat
MEAL 6: Bedtime Snack
MEAL TOTALS: 222 calories/ 29.5g protein/ 5g carb/ 8g fat
*NOTE: Not included is post-training intake (whey protein, 1 scoop @ 140cals/ 21g protein/ 9g carb/ 2.5 fat). 60-70 minutes after consuming post workout protein, continue to next meal. After intense training, your growth hormones are producing at a high rate. Immediately feeding on carbs will slow the growth hormone process.
DAILY TOTALS:
Calories: 2455
Protein: 226g
Carb: 224.1g
Fat: 64.6g
DAY 6: BICEPS/ TRICEPS
1) Barbell Bicep Curls
1 set, 100 reps
2) Preacher Curls
1 set, 100 reps
3) Rope Cable Curls
1 set, 100 reps
4) Skull Crushers
1 set, 100 reps
5) Reverse Grip Tricep Pulldowns
1 set, 100 reps
6) V-Grip Cable Tricep Pressdown
1 set, 100 reps
Alright, final day of week 2, let’s get it!
Here’s the nutrition plan for today:
MEAL 1: BREAKFAST
MEAL TOTALS: 432 cals/ 33g protein/ 55g carb/ 6 fat
MEAL 2: Snack
MEAL TOTALS: 462 calories/ 38g protein/ 44.5g carb/ 16.6g fat
MEAL 3: LUNCH
MEAL TOTALS: 277 calories/ 31.6g protein/ 16.6g carb/ 9g fat
MEAL 4: Snack
MEAL TOTALS: 555 calories/ 33g protein/ 64g carb/ 17g fat
MEAL 5: DINNER
MEAL TOTALS: 367 cals/ 40.5g protein/ 30g carbs/ 8 fat
MEAL 6: Bedtime Snack
MEAL TOTALS: 222 calories/ 29.5g protein/ 5g carb/ 8g fat
*NOTE: Not included is post-training intake (whey protein, 1 scoop @ 140cals/ 21g protein/ 9g carb/ 2.5 fat). 60-70 minutes after consuming post workout protein, continue to next meal. After intense training, your growth hormones are producing at a high rate. Immediately feeding on carbs will slow the growth hormone process.
DAILY TOTALS:
Calories: 2455
Protein: 226g
Carb: 224.1g
Fat: 64.6g
DAY 7: REST DAY
“Be sure to rest up, prep your meals ahead of time and be mentally & physically prepared for next week’s training.
Finally! A GREAT tasting, easy to mix BCAA formula for growth and recovery.
About Your Trainer
Cavino Johnson – Muscle Book Trainer
A decade into the sport of natural bodybuilding, Cavino has won many competitions and currently holds a pro card. He also has personal training, group fitness and sports nutrition certifications that allows him to own his own private training service.