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WELCOME TO THE
WONDERFUL WORLD OF
Gainz
We’ve all been there before. We’re in the groove, working out, eating healthy, but we
stop making gains. We plateau in progress, strength, and physique. It happens to
everyone. Overcoming plateaus isn’t always easy, but I’m confident that together,
we can get over any hurdle.
Before we get started, I’d like to tell you a bit about myself. Australian born, I
started weight training at age 14, an athletic teenager with a mesomorph body type.
After graduating high school, I qualified as a fitness instructor and personal trainer.
I worked at fitness camps abroad and did further studies in sports development,
learning more about strength training, exercise kinesiology and nutrition. I hold
several bodybuilding titles, most notably 3 Mr. Universe wins.
I want to share the knowledge gained during ten years of weight training to further
your fitness endeavors. Let’s face it: the wide world of weight training can be a
scary place, leaving you to wonder what to do and where to start. I’m presenting a
straightforward 15 day program that, if followed exactly, will help you break through
any plateau and continue on the ever upward journey of fitness success.
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TABLE OF CONTENTS
INTRODUCTION PG. 1
OVERVIEW PG. 3
PHASE 1 PG.6
PHASE 2 PG. 10
PHASE 3 PG. 14
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INTRODUCTION
THIS PROGRAM IS FOR ANY LIF TER OUT THERE THAT
HAS HIT A PLATEAU WITH THEIR STRENGTH TRAINING
AND CAN’T SEEM TO BRE AK THROUGH IT.
Usually a strength plateau can trace its origins to the routine a lifter has been
following. Now this doesn’t always mean the lifter is doing the same exercises and
rep ranges over and over (though that may be the case), but rather the lifter has
been staying within th same “zone” for too long. This means their muscles have
come to expect the same treatment day in and day out with no real challenge to
force them to adapt and become stronger.
1
In my experience, it doesn’t take much or even very long to shock the body out of
this static state, so I’ve jotted down the outline of the routine I like to do for a
couple of weeks that has always helped me break plateaus. It involves 3 short
phases of 5 days where I train my whole body with no rest days in between. That’s
right 15 straight workouts! During these phases I skip my smaller muscle groups
such as calves, forearms, abs, and traps to really focus
on the bigger muscles that tend to be the ones halting
any strength gains. IT DOESN’T TAKE
MUCH
OR EVEN VERY LONG TO
For these 15 days I basically mix things up to really SHOCK THE BODY OUT
surprise the muscles. The first 5 days is centered around
unilateral movements, so lots of single arm and leg
OF THIS STATIC STATE
movements with mostly dumbells and some machines.
Then I follow that up with 5 days of machine and cable work with no lockouts, just a
focus on pumping as much blood into the muscles as possible.
To finish things off I do 5 days of bilateral work, so back to both sides of the body
working together with lots of barbell movements. The one constant through all three
phases is volume. Every exercise will consist of 4 sets of 16, 14, 12, and 10 reps
respectively. If you’ve been following some of my other programs then you’ll notice
this is quite a bit higher in volume than what I normally do, and that’s the point.
So plan your 15 day period wisely, you can’t afford to miss a day, and let’s see if we
can’t force some gains out of the body!
2
Overview
WHAT TO EXPECT OVER THE NEXT 15 DAYS
3
OVERVIEW
LAYOUT / 3 X 5
• 3 Phases of 5 Days (No Rest Days)
• Should Feel Like You Can Get One More Rep but Not Two on Each Set
POST PROGRAM
• Take 2 Days Off at End of Program and Use the Next 5 Days to Gauge Progress
and Establish New High Points
• Don’t Just Use Strength as a Guage; Endurance (Total Reps within a Set) is also
an Excellent Way to Measure Progress
4
Phase 1
DAYS 1-5 / UNILATERAL MOVEMENTS
TIPS &
ADVICE
Keep Your Volume High -
• Emphasis on Time Under Tension, About 1-0-1
This Goes for Those Koality
• 1 Minute Rest Between Sets Tunes as Well!
Phase 2
(Abs, Lower Back, Calves,
and Forearms) Don’t Waste
the Energy.
DAYS 6-10 / CABLE & MACHINE WORK Always Warm-Up Before Your
Workouts
• No Lockouts
Foam Roll After Your Workouts
• Emphasis on Drop Sets/Blood Volume
Drink 1 Litre of Water During
• 45 Second Rest Between Sets
Workouts (Due to the Volume)
Phase 3
DAYS 11-15 / PRE-EXHAUST COMBINATION
• All Bi-lateral
5
Phase 1
UNILATERAL MOVEMENTS
6
Phase 1
DAY 1 / BACK
Single Arm Pulldowns
Overhand
Hammer-Strength Pulldowns
Underhand
DAY 2 / CHEST
Incline Dumbell Press
Peck Deck
One Arm at a Time
* Every exercise will consist of 4 sets of 16, 14, 12, and 10 reps respectively
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Phase 1
DAY 3 / ARMS
Start with Triceps to Utilize Energy on the Bigger, Stronger Muscle Groups
* Every exercise will consist of 4 sets of 16, 14, 12, and 10 reps respectively
8
Phase 1
DAY 4 / LEGS
Start with Quads to Utilize Energy on the Bigger, Stronger Muscle Groups
Stationary Lunges
One Leg at a Time with Dumbell
DAY 5 / SHOULDERS
Rear Deltoid Dumbell Flys
Face Down on Incline Bench
9
Phase 2
CABLE & MACHINE WORK
10
Phase 2
DAY 6 / BACK
Lat Pulldowns
Wide Grip
Lat Pulldowns
Narrow Grip
DAY 7 / CHEST
Machine Incline Press
* Every exercise will consist of 4 sets of 16, 14, 12, and 10 reps respectively
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Phase 2
DAY 8 / ARMS
Start with Triceps to Utilize Energy on the Bigger, Stronger Muscle Groups
Cable Kickbacks
Hold Cable Bearing in Hand
Machine Dips
* Every exercise will consist of 4 sets of 16, 14, 12, and 10 reps respectively
12
Phase 2
DAY 9 / LEGS
Smith Machine Squats
Leg Extensions
DAY 10 / SHOULDERS
Rear Deltoid Fly Machine
* Every exercise will consist of 4 sets of 16, 14, 12, and 10 reps respectively
13
Phase 3
PRE-EXHAUST COMBINATION
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Phase 3
DAY 11 / BACK
Superset Cable Pull Overs with Straight Bar + Underhand Grip Pulldowns
DAY 12 / CHEST
Superset Incline DB Flys with Incline Barbell Press
Pre-Exhaust
* Every exercise will consist of 4 sets of 16, 14, 12, and 10 reps respectively
15
Phase 3
DAY 13 / ARMS
Start with Biceps for this Last Phase
Superset Reverse Grip Curls + Seated Behind the Head Overhead Extensions
Reverse Grip Curls with Straight Bar + Narrow Grip with EZ-Curl Bar
DAY 14 / LEGS
Superset Leg Extensions + Stationary Lunges
Pre-Exhaust
* Every exercise will consist of 4 sets of 16, 14, 12, and 10 reps respectively
16
Phase 3
DAY 15 / SHOULDERS
Rear Deltoid Rows with Barbell
Bend at 90°, Pull to Chin while Keeping Elbows Flared and Aligned with Bar
* Every exercise will consist of 4 sets of 16, 14, 12, and 10 reps respectively
17