Well, well, well… Here we are wrapping up a month of some intense training!! I’m excited about this, as by now, you should be seeing and FEELING the new muscle growing!! How does it feel? I’m proud of you!! Let’s keep it going.
This week, we return to some basic movements, reps and set schemes. This week, we test your strength progress. This week, I want you to go for new personal bests in several lifts!! That’s what the Muscle Book is all about. New muscle. New strength. Let’s put it to the test!!
Be sure to have a good spotter for these lifts. Remember, safety and tight form is extremely important. I know you’re ready. Let’s do this.
Oh, one more thing… You will notice that I have added an actual recipe to your nutrition plan. So be sure to be on the lookout for it. Prep your meals in advance so that it makes it easier to stay on plan. Preparation is key. As the weeks go on, I will integrate some delicious recipes to your meal plans.
Let’s begin. DAY 1 – BIG BACK TRAINING
MEAL 1: BREAKFAST
1/2 scoop of whey protein
4 whole eggs
1 medium green apple
1/2 cup old fashioned oats
CALORIES: 611
PROTEIN: 39.5 grams
CARBS: 52.5 grams
FAT: 24.25 grams
MEAL 2: SNACK
1/2 scoop whey protein
8oz fat free, plain Greek yogurt
1 medium banana
CALORIES: 308
PROTEIN: 35.8 grams
CARBS: 40.5 grams
FAT: 1.75 grams
MEAL 3: LUNCH
4oz leanest cut beef steak
1 cup brown Basmati rice
1 cup steamed broccoli flowerets
CALORIES: 582
PROTEIN: 40 grams
CARBS: 52 grams
FAT: 8 grams
MEAL 4: SNACK
2 scoops whey protein
1 medium green apple
CALORIES: 280
PROTEIN: 42 grams
CARBS: 39 grams
FAT: 5 grams
MEAL 5: DINNER
6oz Wild Atlantic Salmon
1/2 cup Brown Basmati Rice
2 cups steamed veggies (ex. broccoli)
CALORIES: 426
PROTEIN: 40.5 grams
CARBS: 36.5 grams
FAT: 13.55 grams
MEAL 6: BEDTIME SNACK
1 cup fat free cottage cheese
1 tbsp natural peanut butter
CALORIES: 265
PROTEIN: 33.5 grams
CARBS: 13 grams
FAT: 8 grams
DAILY TOTALS:
CALORIES: 2,474
PROTEIN: 240 grams
CARBS: 233.5 grams
FAT: 59.55 grams
*Not factored into macros, is post training protein, assuming CALORIES: 140, PROTEIN: 21, CARBS: 9, FAT: 2.5. FINAL TOTALS:
CALORIES: 2612
PROTEIN: 261 grams
CARB: 242.5 grams
FAT: 62 grams
LET’S LIFT!!
**WARM UP: 3 sets of pull ups 10 reps (wide, neutral underhand grips, 1 set each)
BARBELL DEADLIFTS
SET REPS
1 6
2 4
3 2
4 2
* 5 1 *(PR REP)
BENT OVER ONE ARM DB ROW
SET REPS
1 10
2 8
3 6
* 4 4 *(PR REPS)
“With the next exercises, I want you to really pull heavy weight. IFYOUR REPS ARE EASY, THEN YOU”RE NOT LIFTING!”
WIDE GRIP CABLE LAT PULLDOWNS
SET REPS
1 14
2 10
3 8
UNDERHAND GRIP CABLE LAT PULLDOWNS
SET REPS
1 14
2 12
3 10
SEATED NEUTRAL GRIP CABLE ROWS
SET REPS
1 14
2 10
3 8
4 6
DUMBBELL PULLOVERS
SET REPS
1-3 20
DAY 2:
MEAL 1: BREAKFAST
1/2 scoop of whey protein
4 whole eggs
1 medium green apple
3/4 cup old fashioned oats
2 tbsp Flax Mill
CALORIES: 746
PROTEIN: 45 grams
CARBS: 70 grams
FAT: 30.25 grams
MEAL 2: SNACK
1/2 scoop whey protein
8oz fat free, plain Greek yogurt
1 medium green apple or small orange
CALORIES: 298
PROTEIN: 35.8 grams
CARBS: 37.5 grams
FAT: 1.75 grams
MEAL 3: LUNCH
5oz grilled, boneless, skinless chicken breast
1 cup brown Basmati rice
1 cup steamed broccoli flowerets
CALORIES: 554
PROTEIN: 40.5 grams
CARBS: 52 grams
FAT: 4.5 grams
MEAL 4: SNACK
1 1/2 scoops whey protein
1 medium green apple
CALORIES: 210
PROTEIN: 32.5 grams
CARBS: 35.5 grams
FAT: 4.25 grams
MEAL 5: DINNER
6oz Wild Atlantic Salmon
1/2 cup Brown Basmati Rice
2 cups steamed veggies (ex. broccoli)
CALORIES: 362
PROTEIN: 35.5 grams
CARBS: 43 grams
FAT: 5.4 grams
MEAL 6: BEDTIME SNACK
1 cup fat free cottage cheese
1 tbsp natural peanut butter
CALORIES: 154
PROTEIN: 36.5 grams
CARBS: 5 grams
FAT: 8 grams
DAILY TOTALS:
CALORIES: 2,324
PROTEIN: 226 grams
CARBS: 243 grams
FAT: 54.15 grams
*Not factored into macros, is post training protein, assuming CALORIES: 140, PROTEIN: 21, CARBS: 9, FAT: 2.5. FINAL TOTALS:
FINAL DAILY TOTAL (with post ingestion):
CALS: 2464/ PRO: 247g/ 252g/ FAT: 57g
DAY 2 – CHEST TRAINING
*warm-up the rotator cuffs for a few minutes.
FLAT BENCH BARBELL CHEST PRESS
SET REPS
*1 20 (warm up set)
2 12
3 8
4 4
5 1 (PR SET)
INCLINE BENCH DUMBBELL CHEST PRESS
SET REPS
1 14
2 10
3 6
4 3
5 2 (PR SET)
SMITH MACHINE DECLINE CHEST PRESS
SET REPS
1 12
2 8
3 4
4 1
WEIGHTED DIPS
SET REPS
1 20
2 15
3 10
FLAT BENCH DUMBBELL CHEST FLYS
SET REPS
1 6
2 10
3 *to failure
HIGH PULLEY CABLE CROSSOVER
SET REPS
3 sets to tfailure
Here’s the nutrition plan for today:
DAY 3:
MEAL 1:
1 scoop whey
2 slices Ezekiel Cinnamon Raisin Bread
2 whole eggs
2 slices turkey bacon
1 medium banana
CALORIES: 623
PROTEIN: 46 grams
CARBS: 72.75 grams
FAT: 19 grams
MEAL 2:
8oz Fat Free, Plain Greek yogurt
½ scoop whey
1 medium green apple or small orange
1 tbsp natural peanut butter
CALORIES: 403
PROTEIN: 38 grams
CARBS: 37.5 grams
FAT: 9.25 grams
MEAL 3:
6oz lean 95/5 ground beef burger patty
1 medium sweet potato (5”-7”)
1 cup steamed veggies (ex. Broccoli)
CALORIES: 548
PROTEIN: 44 grams
CARBS: 44.5 grams
FAT: 22.75 grams
MEAL 4:
1 scoop whey
1 medium green apple
CALORIES: 235
PROTEIN: 21 grams
CARBS: 30 grams
FAT: 2.5 grams
MEAL 5:
4oz skinless, boneless chicken breast
½ cup Jasmine Brown Rice
2 cups steamed veggies
CALORIES: 394.5
PROTEIN: 40.5 grams
CARBS: 46.25 grams
FAT: 4 grams
MEAL 6:
1 scoop casein protein
1 tbsp natural peanut butter
CALORIES: 225
PROTEIN: 26.25 grams
CARBS: 6 grams
FAT: 9 grams
DAILY TOTALS:
CALORIES: 2428.5
PROTEIN: 215.75 grams
CARBS: 237 grams
FAT: 66.50 grams
*Not factored into macros, is post training protein (2 SCOOPS WHEY), assuming CALORIES: 280, PROTEIN: 42, CARBS: 18, FAT: 5 FINAL TOTALS:
FINAL DAILY TOTAL (with post ingestion):
CALS: 2708/ PRO: 258g/ 255g/ FAT: 71.5g
DAY 3 – LEGS DAY
*warm up 12-15 minutes on treadmill, then 2 sets of leg extensions for 20 reps
BARBELL BACK SQUATS
SET REPS
1 12
2 8
3 4
4 1 *(PR SET)
BARBELL FRONT SQUATS
SET REPS
1 12
2 10
3 8
4 6
JEFFERSON SQUATS
SET REPS
1 14
2 12
3 10
4 8
LAYING LEG PRESS
SET REPS
1 16
2 12
3 8
4 4
5 2 *(PR SET)
DUMBBELL STIFF-LEGGED DEADLIFTS
SET REPS
1 12
2 12
3 10
4 10
LAYING LEG CURLS
SET REPS
1 14
2 12
3 12
4 10
LEG EXTENSIONS
SET REPS
1 16
2 12
3 8
4 6-8
SEATED CALF RAISES
SET REPS
1-3 *to failure
Here’s the nutrition plan for today: (NO STRENGTH TRAINING)
MEAL 1:
Sweet Potato Pancakes (1 serving)
1 tbsp natural peanut butter
1 medium green apple or small orange
CALORIES: 558
PROTEIN: 27.5 grams
CARBS: 83 grams
FAT: 12 grams
MEAL 2:
8oz Fat Free, Plain Greek yogurt
½ scoop whey
CALORIES: 203
PROTEIN: 35 grams
CARBS: 13.5 grams
FAT: 1.25 grams
MEAL 3:
5oz grilled, boneless, skinless chicken breast
1 cup brown Basmati rice
1 cup steamed broccoli flowerets
CALORIES: 554
PROTEIN: 40.5 grams
CARBS: 52 grams
FAT: 4.5 grams
MEAL 4:
2 scoops whey protein
1 medium green apple
CALORIES: 280
PROTEIN: 42 grams
CARBS: 39 grams
FAT: 5 grams
MEAL 5:
6oz Wild Atlantic Salmon
1/2 cup Brown Basmati Rice
2 cups steamed veggies (ex. broccoli)
CALORIES: 426
PROTEIN: 40.5 grams
CARBS: 36.5 grams
FAT: 13.55 grams
MEAL 6:
1 scoop casein protein
1 tbsp natural peanut butter
CALORIES: 225
PROTEIN: 26.25 grams
CARBS: 6 grams
FAT: 9 grams
SWEET POTATO PROTEIN PANCAKES
Servings
1 (makes 2 pancakes)
Calories
358
Protein
24 grams
Carbohydrates
59 grams
Fat
4 grams
Ingredients
1 medium-sized sweet potato
1/2 cup old-fashioned oats
1 large egg
4 egg whites
1/2 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1/4 cup fat-free plain yogurt
Instructions
PRE BAKE SWEET POTATO PRIOR TO COOKING PANCAKES!
Remove the skin with a knife.
Blend the oats until they are a powder and dump into a bowl.
Blend the sweet potato until smooth and place it into the bowl with the oats.
Stir in the egg, egg whites, vanilla extract, cinnamon, and yogurt. Mix well until it forms a smooth batter.
Coat a pan with cooking.
Spoon about 1/2 cup of batter into the pan and cook for 1-2 minutes or until golden brown. Flip the pancake and cook for 30 seconds to 1 minute or until golden brown and firm.
SERVING 2 PANCAKES
Today’s Nutrition
DAY 5:
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
DAY 5 – SHOULDERS & TRAPS
*warm up the rotator cuffs*
SEATED BARBELL SHOULDER PRESS
SET REPS
1 20
2 14
3 8
4 2 *(PR SET)
SEATED DUMBBELL SIDE RAISE
SET REPS
1 14
2 10
3 8
4 6
SEATED DUMBBELL FRONT RAISE
SET REPS
1 14
2 10
3 8
4 6
BENT OVER DUMBBELL RAISE
SET REPS
1 14
2 12
3 10
4 8
SEATED DUMBBELL SHOULDER SHRUGS
SET REPS
1-3 20
BEHIND THE BACK BARBELL SHRUG (Smith Machine)
SET REPS
1-3 20
Here’s the nutrition plan for today:
MEAL 1: BREAKFAST
1/2 scoop of whey protein
4 whole eggs
1 medium green apple
1/2 cup old fashioned oats
CALORIES: 611
PROTEIN: 39.5 grams
CARBS: 52.5 grams
FAT: 24.25 grams
MEAL 2: SNACK
1/2 scoop whey protein
8oz fat free, plain Greek yogurt
1 medium banana
CALORIES: 308
PROTEIN: 35.8 grams
CARBS: 40.5 grams
FAT: 1.75 grams
MEAL 3: LUNCH
4oz leanest cut beef steak
1 cup brown Basmati rice
1 cup steamed broccoli flowerets
CALORIES: 582
PROTEIN: 40 grams
CARBS: 52 grams
FAT: 8 grams
MEAL 4: SNACK
2 scoops whey protein
1 medium green apple
CALORIES: 280
PROTEIN: 42 grams
CARBS: 39 grams
FAT: 5 grams
MEAL 5: DINNER
6oz Wild Atlantic Salmon
1/2 cup Brown Basmati Rice
2 cups steamed veggies (ex. broccoli)
CALORIES: 426
PROTEIN: 40.5 grams
CARBS: 36.5 grams
FAT: 13.55 grams
MEAL 6: BEDTIME SNACK
1 cup fat free cottage cheese
1 tbsp natural peanut butter
CALORIES: 265
PROTEIN: 33.5 grams
CARBS: 13 grams
FAT: 8 grams
DAILY TOTALS:
CALORIES: 2,474
PROTEIN: 240 grams
CARBS: 233.5 grams
FAT: 59.55 grams
*Not factored into macros, is post training protein, assuming CALORIES: 140, PROTEIN: 21, CARBS: 9, FAT: 2.5. FINAL TOTALS:
CALORIES: 2612
PROTEIN: 261 grams
CARB: 242.5 grams
FAT: 62 grams
DAY 6 – ARMS TRAINING
*warm up with seated alternating DB curls and V-Grip Cable triceps pressdowns for 2 sets, 20 reps each
BARBELL BICEPS CURLS
SET REPS
1 14
2 11
3 8
4 5
5 1 *(PR SET)
STANDING ALTERNATING DB CURLS
SET REPS
1 12
2 10
3 8
4 6
DB HAMMER CURLS
SET REPS
1 12
2 10
3 8
4 6
CONCENTRATION CURLS
SET REPS
1 12
2 10
3 8
4 6
DB FRENCH PRESS
SET REPS
1 12
2 10
3 8
4 6
SKULL CRUSHER
SET REPS
1 12
2 10
3 8
4 6
UNDERHAND TRICEP CABLE EXTENSION
SET REPS
1 14
2 12
3 10
4 10
SINGLE ARM TRICEP CABLE KICKBACK
SET REPS
1 14
2 12
3 10
4 10
Alright, final day of week 4, let’s get it! **NO STRENGTH TRAINING – RECOVERY ONLY**
Here’s the nutrition plan for today:
MEAL 1:
Sweet Potato Pancakes (1 serving)
1 tbsp natural peanut butter
1 medium green apple or small orange
CALORIES: 558
PROTEIN: 27.5 grams
CARBS: 83 grams
FAT: 12 grams
MEAL 2:
8oz Fat Free, Plain Greek yogurt
½ scoop whey
CALORIES: 203
PROTEIN: 35 grams
CARBS: 13.5 grams
FAT: 1.25 grams
MEAL 3:
5oz grilled, boneless, skinless chicken breast
1 cup brown Basmati rice
1 cup steamed broccoli flowerets
CALORIES: 554
PROTEIN: 40.5 grams
CARBS: 52 grams
FAT: 4.5 grams
MEAL 4:
2 scoops whey protein
1 medium green apple
CALORIES: 280
PROTEIN: 42 grams
CARBS: 39 grams
FAT: 5 grams
MEAL 5:
6oz Wild Atlantic Salmon
1/2 cup Brown Basmati Rice
2 cups steamed veggies (ex. broccoli)
CALORIES: 426
PROTEIN: 40.5 grams
CARBS: 36.5 grams
FAT: 13.55 grams
MEAL 6:
1 scoop casein protein
1 tbsp natural peanut butter
CALORIES: 225
PROTEIN: 26.25 grams
CARBS: 6 grams
FAT: 9 grams
DAILY TOTAL: CALS, 2386/ PRO, 232.75/ CARB, 239/ FAT, 48
*Factored into macros, is post training protein, assuming CALORIES: 140, PROTEIN: 21, CARBS: 9, FAT: 2.5. FINAL TOTALS:
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.