WEEK 8!!
You are officially into the 2nd month of the Muscle Book. You should be seeing quality muscle gains and strength, by now. You should be adjusted to the fact that you will always have to lift as heavy as the program allows (which is always heavy) and that you must push past those mental barriers and roadblocks. From here on out, I will be using even more methods to grow your muscles and test your determination. No worries. I will be here for you.
This week, I mix it up with a dominate supersetting split. Be sure to keep rest periods between sets to a minimal.
For the nutrition portion, I am placing the necessary macros in place. I want you guys to let me know if you prefer it this way or a set meal plan. This is your chance to let me know what is working for you.
That’s enough talk. Lift sh*t!!
TODAY’S NUTRITION MACROS:
CALORIES PER MEAL: 300-305
PROTEIN PER MEAL: 40-44 grams
CARBOHYDRATES: 55-60 grams
FAT: 7-8 grams
**(PER DAY CALORIE TOTALS: 3020 cals/ 250g protein/ 350g carb/ 70g fat)**
DAY 1: BACK DAY
1) PULL UPS:
SET REPS
4 8-10
2) DEADLIFT superset ONE ARM DUMBBELL ROW
SET REPS
1 12 (each)
2 10 (each)
3 08 (each)
4 06 (each)
5 04 (each)
3) T-BAR ROW superset WIDE GRIP LAT PULLDOWN
SET REPS
1 10 (TBar)
12 (Pulldown)
2 08 (TBar)
10 (Pulldown)
3 06 (TBar)
08 (Pulldown)
4 04 (TBar)
06 (Pulldown)
4) UNDERHAND GRIP SEATED ROW superset STRAIGHT ARM LAT PULLDOWNS
SET REPS
1 14 (seated row)
20 (straight arm pd)
2 12 (seated row)
16 (straight arm pd)
3 10 (seated row)
14 (straight arm pd)
4 08 (seated row)
12 (straight arm pd)
5) PULL-UPS
SET REPS
5 8-10
TODAY’S NUTRITION MACROS:
CALORIES PER MEAL: 300-305
PROTEIN PER MEAL: 40-44 grams
CARBOHYDRATES: 55-60 grams
FAT: 7-8 grams
**(PER DAY CALORIE TOTALS: 3020 cals/ 250g protein/ 350g carb/ 70g fat)**
DAY 2: CHEST DAY
1) PEC FLY MACHINE superset PUSH UPS
SET REPS
3 20
2) DUMBBELL FLAT BENCH CHEST PRESS superset WEIGHTED DIPS
SET REPS
1 12 (press/dip)
2 10 (press/dip)
3 08 (press/dip)
4 06 (press/dip)
5 04 (press/dip)
3) INCLINE DB CHEST PRESS superset DIAMOND PUSH UPS
SET REPS
1 14 (press/push)
2 12 (press/push)
3 10 (press/push)
4 08 (press/push)
4) LOW PULLEY CABLE CROSSOVERS
SET REPS
5 14-6
5) HIGH PULLEY CABLE CROSSOVERS
SET REPS
5 14-6
TODAY’S NUTRITION MACROS:
CALORIES PER MEAL: 300-305
PROTEIN PER MEAL: 40-44 grams
CARBOHYDRATES: 60-70 grams
FAT: 7-8 grams
**(PER DAY CALORIE TOTALS: 3120 cals/ 250g protein/ 360g carb/ 70g fat)**
DAY 3: LEG DAY
1) BARBELL BACK SQUAT superset STIFF-LEGGED DEADLIFTS
SET REPS
1 14 (squat/deads)
2 12 (squat/deads)
3 08 (squat/deads)
4 04 (squat/deads)
2) LAYING LEG PRESS superset SISSY SQUATS
SET REPS
1 14 (press)
20 (squat)
2 12 (press)
20 (squat)
3 10 (press)
20 (squat)
4 08 (press)
20 (squat)
5 06 (press)
20 (squat)
3) BULGARIAN SPLIT SQUAT (SMITH MACHINE) superset STANDING LEG CURL
SET REPS
1 14 (squat/curl – each leg)
2 12 (squat/curl – each leg)
3 10 (squat/curl – each leg)
4 08 (squat/curl – each leg)
5 06 (squat/curl – each leg)
4) LEG EXTENSIONS superset STATIC WALL SQUATS (bodyweight)
SET REPS
1 14 (ext)
60 seconds (static)
2 12 (ext)
60 seconds (static)
3 10 (ext)
60 seconds (static)
4 to failure (ext)
to failure (static)
5) SEATED CALF RAISES
SET REPS
25
Here’s the nutrition plan for today: (NO STRENGTH TRAINING)
TODAY’S NUTRITION MACROS:
CALORIES PER MEAL: 300-305
PROTEIN PER MEAL: 40-44 grams
CARBOHYDRATES: 38-40 grams
FAT: 7-8 grams
**(PER DAY CALORIE TOTALS: 2870 cals/ 250g protein/ 227g carb/ 70g fat)**
TODAY’S NUTRITION MACROS:
CALORIES PER MEAL: 300-305
PROTEIN PER MEAL: 40-44 grams
CARBOHYDRATES: 55-60 grams
FAT: 7-8 grams
**(PER DAY CALORIE TOTALS: 3020 cals/ 250g protein/ 350g carb/ 70g fat)**
DAY 5: SHOULDERS & TRAPS
1) OVERHEAD DB SHOULDER PRESS superset DB SIDE RAISES
SET REPS
1 14 (press/raise)
2 12 (press/raise)
3 10 (press/raise)
4 08 (press/raise)
5 06 (press/raise)
2) ALTERNATING FRONT DB RAISE superset BENT OVER REAR DELT DB FLY
SET REPS
1 14 (raise/fly)
2 12 (raise/fly)
3 10 (raise/fly)
4 08 (raise/fly)
5 06 (raise/fly)
3) SHOULDER RAISE MACHINE superset ROPE FACE PULLS
SET REPS
1 15 (raise)
20 (pulls)
2 12 (raise)
20 (pulls)
3 10 (raise)
20 (raise)
4 08 (raise)
20 (raise)
4) BEHIND THE BACK BARBELL SHRUGS (SMITH) superset UPRIGHT ROWS
SET REPS
1 20 (shrugs)
20 (rows)
2 20 (shrugs)
16 (shrugs)
3 20 (shrugs)
14 (rows)
4 20 (shrugs)
12 (rows)
TODAY’S NUTRITION MACROS:
CALORIES PER MEAL: 300-305
PROTEIN PER MEAL: 40-44 grams
CARBOHYDRATES: 55-60 grams
FAT: 7-8 grams
**(PER DAY CALORIE TOTALS: 3020 cals/ 250g protein/ 350g carb/ 70g fat)**
DAY 6: ARMS
1) BARBELL CURLS superset SKULLCRUSHERS
SET REPS
1 16 (curls/crush)
2 14 (curls/crush)
3 12 (curls/crush)
4 10 (curls/crush)
5 08 (curls/crush)
2) STANDING ALT DB CURLS superset WEIGHTED DIPS
SET REPS
1 14 (curls)
14 (dips)
2 10 (curls)
12 (dips)
3 08 (curls
06 (dips)
4 06 (dips)
3) STANDING CONCENTRATIONS CURLS superset VBAR TRICEP PRESSDOWN
SET REPS
1 12 (curls)
14 (vbar)
2 10 (curls)
12 (vbar)
3 08 (curls)
10 (vbar)
4 06 (curls)
08 (vbar)
3) 21s superset STANDING SINGLE DB OVERHEAD EXTENSION
SET REPS
1 21
16
2 21
14
3 21
12
4 21
10
4) ROPE CURLS superset ROPE PULLDOWNS
SET REPS
1 20 (curls/rope)
2 18 (curls/rope)
3 16 (curls/rope)
4 14 (curls/rope)
5 12 (curls/rope)
Alright, final day of week 8 **NO STRENGTH TRAINING – RECOVERY ONLY**
TODAY’S NUTRITION MACROS:
CALORIES PER MEAL: 300-305
PROTEIN PER MEAL: 40-44 grams
CARBOHYDRATES: 38-40 grams
FAT: 7-8 grams
**(PER DAY CALORIE TOTALS: 2870 cals/ 250g protein/ 227g carb/ 70g fat)*
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.