gEt SWOLE - Bodybuilding.com

1 PHASE 1 DiEt + trAining SEriES gEt SWOLEDiEt + trAining gUiDELArOn LAnDrYPro Football suPerstargEt SWOLE + TRAINING GUIDETO SEE PROPER FORM EXERCISE VIDEOS, VISIT: LiStMEAtS: Chicken Mackerel Salmon Tuna Lean Beef Jerky Turkey Lunch Meat Ham Lunch Meat Roast Beef EggsVEgEtAbLES: Asparagus Bamboo Shoots Bean Sprouts Beet Greens Bok Choy Greens Broccoli Cabbage Cauliflower Celery Chards Chicory Collard Greens Cucumber Endive Escarole GarlicCArbOHYDrAtES: Brown Rice Sweet Potato Quinoa Oatmeal Whole Wheat Bread Ezekiel Bread Whole Wheat Spaghetti Yams Barley Rye Bread Pumpernickel BreadFAtS: Avocado Almonds Cashews Olive Oil Whole Organic Butter Walnuts Kidney Beans Black Beans Brazil NutsFrUitS: Apples Strawberries Papaya Pears Fresh Prunes Orange Grapefruit Kiwi PeachesCOnDiMEntS + SEASO ningS: Spicy Mustard Hot Sauce Crushed Red Pepper Mrs.

2 Dash Original Blend Mrs. Dash Fiesta Lime Mrs. Dash Extra Spicy Mrs. Dash Tomato Basil Garlic Mrs. Dash Lemon Pepper Kale Kohlrabi Lettuces Mushrooms Mustard Greens Parsley Radishes Salad Greens Sauerkraut Spinach String Beans Summer Squashes Turnip Greens Watercress Yellow Squash Zucchini SquashgEt SWOLE + TRAINING GUIDETO SEE PROPER FORM EXERCISE VIDEOS, VISIT: 1: WEEKS 1 4EX. tiME: 10:00amMid-MorningSUPPLEMEnt:COMBAT POWDER : 2 scoops* Take with 8-12 oz. of water & 2 oz. of heavy whipping :No FoodEX. tiME: 7:00amWake UpSUPPLEMEnt:RE-CON : 1/2 scoop * Take with 8-12 oz. of : 6 capsules * Take with 8-12 oz. of : 3 whole eggs 1/4 cup oatmeal 1 cup of fruitEX. tiME: 1:00pmLunchSUPPLEMEnt:No SupplementFOOD:Choose From Food List:Meat: 8 oz. Carbohydrate: 1/2 cupEx: 8 oz. of tuna and medium sweet potatogEt SWOLE + TRAINING GUIDETO SEE PROPER FORM EXERCISE VIDEOS, VISIT: 1: WEEKS 1 4EX.

3 TiME: 7:00pmDinnerSUPPLEMEnt:No SupplementFOOD:Choose From Food List:Meat: 8 oz. Carbohydrate: 1 cup Vegetables: 2 cupsEx: 8 oz. of tuna, medium sweet potato, 2 cups of broccoliEX. tiME: 4:00pmMid-EveningSUPPLEMEnt:COMBAT POWDER : 2 scoops* Take with 8-12 oz. of water & 2 oz. of heavy whipping :No FoodEX. tiME: 10:00pmPre-SleepSUPPLEMEnt:COMBAT POWDER : 2 scoops* Take with 8-12 oz. of water & 2 oz. of heavy whipping PM : 1 capsuleFOOD:No FoodgEt SWOLE + TRAINING GUIDETO SEE PROPER FORM EXERCISE VIDEOS, VISIT: 1: WEEKS 1 4 SUPPLEMEntS: PRE-WORKOUTASSAULT 1 scoop with 8-12 oz. of water 20-30 minutes before workout. SUPPLEMEntS: POST-WORKOUTRE-CON 1/2 scoop with 8-12 oz. of water immediately after 3:1:2 6 capsules with 8-12 oz. of water immediately after 3 scoops with 8-12 oz. of water immediately after : CHEST + BACK* A superset is a back-to-back grouping of your sets, alternating, with no rest tiPSuperSet Wide Grip Pull-Ups5 x failureFlat Bench5 x 12 SuperSet Incline Dumbbells5 x 12 Seated Row5 x 12 SuperSet Wide Grip Pull-Ups5 x failureChest Fly5 x 12 Single Dumbbell Pull-Over Across Bench6 x 12tUESDAY: LEGS + ABS* A superset is a back-to-back grouping of your sets, alternating, with no rest tiPSuperSet Squats5 x 12 Leg Press5 x 12 SuperSet Stiff Leg Dead Lift5 x 12 Hamstring Curl5 x 12 SuperSet Barbell Lunges5 x 12 Weighted Calf Raises5 x 12Ab Wheel50gEt SWOLE + TRAINING GUIDETO SEE PROPER FORM EXERCISE VIDEOS, VISIT: 1: WEEKS 1 4 WEDnESDAY.

4 ARMS* A superset is a back-to-back grouping of your sets, alternating, with no rest tiPSuperSet Arnold Cheat Curls Straight Bar6 x 8 Incline French Press6 x 8 SuperSet Incline Alternating Dumbbell Curls5 x 6, 5-second twist, then 4 moreStraight Bar Push-Downs5 x 20, 20 x 1/4 repSuperSet Bench Dips5 x failurePreacher Curl Machine5 x 30tHUrSDAY: SHOULDERS + ABS* A superset is a back-to-back grouping of your sets, alternating, with no rest tiPSuperSet Military Press Bar5 x 12 Upright Rows5 x 12 SuperSet Lateral Raises5 x 12 Full Frontals5 x 12Ab Wheel1 x 100 FriDAY + SAtUrDAY + SUnDAY: REST + RECOVER* In Phase 1, you will take 3 full days off and focus on recovery. Growth occurs when you are not in the : 1/2 scoop of RE-CON with 8-12 oz. of water upon waking up Take ARMOR-V with breakfast 1/2 scoop of RE-CON with 8-12 oz. of water at lunch BCAA 3:1:2 and Z-CORE PM prior to bed* This will help you maintain your intensity in training on + trAining SEriES gEt SWOLEDiEt + trAining gUiDELArOn LAnDrYPro Football suPerstarPHASE 2gEt SWOLE + TRAINING GUIDETO SEE PROPER FORM EXERCISE VIDEOS, VISIT: 2: WEEKS 5-8EX.

5 TiME: 10:00amMid-MorningSUPPLEMEnt:COMBAT POWDER : 2 scoops* Take with 8-12 oz. of water & 2 oz. of heavy whipping :2 oz. of nuts of choice and 1 cup of fruitEX. tiME: 7:00amWake UpSUPPLEMEnt:RE-CON : 1/2 scoop * Take with 8-12 oz. of : 6 capsules * Take with 8-12 oz. of :Choose One of the Following:Option 1) 3 whole eggs, 1/4 cup oatmeal, 1 cup of fruitOption 2) 2 egg whites, 1 cup of fruit, 1/4 cup of yogurtOption 3) 2 strips of organic turkey bacon, 1 cup of fruit, 1/4 cup of yogurtEX. tiME: 1:00pmLunchSUPPLEMEnt:No SupplementFOOD:Choose From Food List:Meat: 10 oz. Carbohydrate:1/2 cupEx: 10 oz. of tuna and medium sweet potatogEt SWOLE + TRAINING GUIDETO SEE PROPER FORM EXERCISE VIDEOS, VISIT: tiME: 7:00pmDinnerSUPPLEMEnt:No SupplementFOOD:Choose From Food List:Meat: 8 oz. Carbohydrate: 2 cups Vegetables: 2 cupsEx: 10 oz. of tuna, medium sweet potato, 2 cups of broccoliEX. tiME: 4:00pmMid-EveningSUPPLEMEnt:COMBAT POWDER : 2 scoops* Take with 8-12 oz.

6 Of water & 1 oz. of heavy whipping :1 cup of fruitEX. tiME: 10:00pmPre-SleepSUPPLEMEnt:COMBAT POWDER : 2 scoops* Take with 8-12 oz. of water & 1 oz. of heavy whipping PM : 1 capsuleFOOD:1 cup of fruitPHASE 2: WEEKS 5-8gEt SWOLE + TRAINING GUIDETO SEE PROPER FORM EXERCISE VIDEOS, VISIT: : PRE-WORKOUTASSAULT 1 scoop with 8-12 oz. of water 20-30 minutes before workout. SUPPLEMEntS: POST-WORKOUTRE-CON 1/2 scoop with 8-12 oz. of water immediately after 3:1:2 6 capsules with 8-12 oz. of water immediately after 3 scoops with 8-12 oz. of water immediately after : CHEST + BACKEXErCiSESEt/rEPStrAining tiP Under Grip Pull-ups4x failureIncline Bench Press12, 10, 8, 6 Seated Row12, 10, 8, 8, 8 Flat Bench5 x 5 Wide Grip Pulldowns15, 12, 10 Chest fly with 4 count stretch at bottom5 x 5tUESDAY: LEGSEXErCiSESEt/rEPStrAining tiPSquats20, 15, 12, 10, 8 Leg Press20, 15, 12, 10, 8 Leg Extension25, 20, 15, 10 Hamstring Curl20, 15, 10, 5 Calf Raises25, 20, 25, 20 PHASE 2: WEEKS 5-8gEt SWOLE + TRAINING GUIDETO SEE PROPER FORM EXERCISE VIDEOS, VISIT: : ARMS* A giant set is a back-to-back grouping of multiple exercises with no rest in-between tiPLarry Scott giant Dumbbell Preacher Curl5 x 10: 5 full reps, 5 half repsDumbbells first set, straight bar second set, reverse curl third setStraight Bar Preacher Curl5 x 10: 5 full reps, 5 half repsReverse Preacher Curl5 x 10.

7 5 full reps, 5 half repsBicep Curl Machine5 x 30 Close-Grip barbell Bench Press5 x 5 Tricep rope Pushdown4 x 40 reps: 20 full reps, 20 partial repsBench Dips5 x failureStraight bar Pushdowns4 x 40: 20 full reps, 20 partial repstHUrSDAY: SHOULDERS + ABSEXErCiSESEt/rEPStrAining tiPMilitary Press Bar15, 12, 10 Military Press Dumbbells12, 10, 8 Lateral Raises20, 15, 12, 10 Full Frontals5 x 5 Barbell Shrug5 x 55 count at the top and bottomAbs100 FriDAY + SAtUrDAY + SUnDAY: REST + RECOVER + CARDIO* In Phase 2, you will take 3 full days off from lifting and focus on recovery and :20-30 minutes of cardio, apply to whatever equipment is available (ex. stair stepper, jump rope , treadmill, etc.). Alternate 1 minute intense then 1 minute : 1/2 scoop of RE-CON with 8-12 oz. of water upon waking up Take ARMOR-V with breakfast 1/2 scoop of RE-CON with 8-12 oz. of water at lunch BCAA 3:1:2 and Z-CORE PM prior to bed* This will help you maintain your intensity in training on 2: WEEKS 5-8 DiEt + trAining SEriES gEt SWOLEDiEt + trAining gUiDELArOn LAnDrYPro Football suPerstarPHASE 3gEt SWOLE + TRAINING GUIDETO SEE PROPER FORM EXERCISE VIDEOS, VISIT: 3: WEEKS 9-12EX.

8 TiME: 10:00amMid-MorningSUPPLEMEnt:COMBAT POWDER : 2 scoops* Take with 8-12 oz. of water & 2 oz. of heavy whipping :1 cup of cottage cheese and 1 cup of fruit EX. tiME: 7:00amWake UpSUPPLEMEnt:RE-CON : 1/2 scoop * Take with 8-12 oz. of : 6 capsules * Take with 8-12 oz. of :Choose One of the Following:Option 1) 4 whole eggs, 2 slices of organic turkey baconOption 2) 2 whole eggs, 2 slices of organic turkey bacon, 1 cup of fruitOption 3) 2 whole eggs, 1 cup of carbsEX. tiME: 1:00pmLunchSUPPLEMEnt:No SupplementFOOD:Choose From Food List:Meat: 10 oz. Carbohydrate: 2 cupsEx: 10 oz. of tuna and 2 cups of broccoligEt SWOLE + TRAINING GUIDETO SEE PROPER FORM EXERCISE VIDEOS, VISIT: tiME: 7:00pmDinnerSUPPLEMEnt:No SupplementFOOD:Choose From Food List:Meat: 10 oz. Carbohydrate: 2 cups Vegetables: 2 cupsEx: 10 oz. of tuna, medium sweet potato, 2 cups of broccoliEX. tiME: 4:00pmMid-EveningSUPPLEMEnt:COMBAT POWDER : 2 scoops* Take with 8-12 oz.

9 Of water & 1 oz. of heavy whipping :No FoodEX. tiME: 10:00pmPre-SleepSUPPLEMEnt:COMBAT POWDER : 2 scoops* Take with 8-12 oz. of water & 1 oz. of heavy whipping PM : 1 capsuleFOOD:1 cup of fruitPHASE 3: WEEKS 9-12gEt SWOLE + TRAINING GUIDETO SEE PROPER FORM EXERCISE VIDEOS, VISIT: : PRE-WORKOUTASSAULT 1 scoop with 8-12 oz. of water 20-30 minutes before workout. SUPPLEMEntS: POST-WORKOUTRE-CON 1/2 scoop with 8-12 oz. of water immediately after 3:1:2 6 capsules with 8-12 oz. of water immediately after 3 scoops with 8-12 oz. of water immediately after : CHEST + BACK* A tri-set is a back-to-back-to-back grouping of your sets, alternating, with no rest in-between. Doing all 3 exercises once through is a tiPtri-Set Dumbbell Press4 x 12 Incline Dumbbell Press4 x 12 Dumbbell Fly4 x 12tri-Set Flat Bench4 x 12 Cable Crossover4 x 15 Incline Dumbbell Fly4 x 12tri-Set Pull-Ups4 x 15 Dumbbell Pull-Overs4 x 15 Seated Rows4 x 15tri-Set Pull-Downs4 x 15T-Bar Row4 x 15 Stiff Arm Cable Crossover4 x 15tUESDAY: LEGS* A tri-set is a back-to-back-to-back grouping of your sets, alternating, with no rest in-between.

10 Doing all 3 exercises once through is a tiPtri-Set Squats3 x 15 Leg Press3 x 15 Leg Extension3 x 15tri-Set Stiff Leg Deadlift3 x 15 Hamstring Curls3 x 15 Walking Lunges3 minutesPHASE 3: WEEKS 9-12gEt SWOLE + TRAINING GUIDETO SEE PROPER FORM EXERCISE VIDEOS, VISIT: : ARMS* A tri-set is a back-to-back-to-back grouping of your sets, alternating, with no rest in-between. Doing all 3 exercises once through is a tiPtri-Set Preacher Curls4 x 15 Forehead Curls4 x 15 Hammer Curls4 x 15tri-Set 3-Way Skull Crushers3 x 20 to nose, 3 x 20 to forehead, 3 x 20 to behind headClose Grip Preacher Curls3 x 30 Straight Bar Push-Downs3 x 30tHUrSDAY: SHOULDERS + ABS* A tri-set is a back-to-back-to-back grouping of your sets, alternating, with no rest in-between. Doing all 3 exercises once through is a tiPArnold Press4 x 20tri-Set Dumbbell Military Press4 x 20 Lateral Raises4 x 20 Front Raises4 x 20 Shrugs202 count at the top and bottomAb Wheel100 FriDAY + SAtUrDAY + SUnDAY: REST + RECOVER + CARDIO* In Phase 3, you will take 3 full days off from lifting and focus on recovery and :20-30 minutes of cardio, apply to whatever equipment is available (ex.)