Week 1-9
10
Transcript of Week 1-9
Wei
ght G
ain
Blu
eprin
t:Ti
ps T
o R
emem
ber:
Ana
bolic
Mas
s B
uild
ing
Wor
kout
5-m
inut
e ca
rdio
war
mup
3 he
avy
sets
usi
ng 3
/0/1
tem
po
Wee
k 1
3 w
arm
-up
sets
usi
ng 1
/0/1
tem
poR
est 3
min
utes
bet
wee
n se
ts
War
mup
1W
arm
up 2
War
mup
3Se
t 1Se
t 2Se
t 3B
urno
ut S
etW
orko
ut 1
- C
hest
, Sho
ulde
rs, T
ricep
s12
reps
8 re
ps @
50%
3 re
ps @
75%
6-8
reps
4-6
reps
2-4
reps
12 re
ps
Bar
bell
Ben
ch P
ress
(Fla
t)S
eate
d B
arbe
ll S
houl
der P
ress
Sta
ndin
g D
umbb
ell L
ater
al R
aise
sB
ar D
ips
Cru
nche
s (1
0 - 1
5 re
ps)
Rop
e C
runc
hes
(10
- 15
reps
)
NO
TES
:
War
mup
1W
arm
up 2
War
mup
3Se
t 1Se
t 2Se
t 3B
urno
ut S
etW
orko
ut 2
- Le
gs12
reps
8 re
ps @
50%
3 re
ps @
75%
6-8
reps
4-6
reps
2-4
reps
12 re
ps
Bar
bell
Squ
ats
Bar
bell
Stif
f-Leg
ged
Dea
dlift
sC
alf R
aise
s
NO
TES
:
War
mup
1W
arm
up 2
War
mup
3Se
t 1Se
t 2Se
t 3B
urno
ut S
etW
orko
ut 3
- B
ack,
Bic
eps
12 re
ps8
reps
@ 5
0%3
reps
@ 7
5%6-
8 re
ps4-
6 re
ps2-
4 re
ps12
reps
One
-Arm
Dum
bbel
l Row
sP
ull-u
ps (O
verh
and
Wid
e G
rip)
Bar
bell
Ben
t Ove
r Row
s (U
nder
hand
Grip
)S
tand
ing
Bar
bell
Shr
ugs
Sta
ndin
g E
Z-B
ar B
icep
Cur
lsD
eclin
e A
ltern
atin
g C
runc
hes
(10
- 15
reps
)
NO
TES
:
©
201
0 - J
eff M
aste
rson
& W
eigh
tGai
nBlu
eprin
t.com
. All
Rig
hts
Res
erve
d.
Wei
ght G
ain
Blu
eprin
t:Ti
ps T
o R
emem
ber:
Ana
bolic
Mas
s B
uild
ing
Wor
kout
5-m
inut
e ca
rdio
war
mup
3 he
avy
sets
usi
ng 3
/0/1
tem
po
Wee
k 2
3 w
arm
-up
sets
usi
ng 1
/0/1
tem
poR
est 3
min
utes
bet
wee
n se
ts
War
mup
1W
arm
up 2
War
mup
3Se
t 1Se
t 2Se
t 3B
urno
ut S
etW
orko
ut 1
- C
hest
, Sho
ulde
rs, T
ricep
s12
reps
8 re
ps @
50%
3 re
ps @
75%
6-8
reps
4-6
reps
2-4
reps
12 re
ps
Bar
bell
Ben
ch P
ress
(Fla
t)S
eate
d B
arbe
ll S
houl
der P
ress
Sta
ndin
g D
umbb
ell L
ater
al R
aise
sB
ar D
ips
Cru
nche
s (1
0 - 1
5 re
ps)
Rop
e C
runc
hes
(10
- 15
reps
)
NO
TES
:
War
mup
1W
arm
up 2
War
mup
3Se
t 1Se
t 2Se
t 3B
urno
ut S
etW
orko
ut 2
- Le
gs12
reps
8 re
ps @
50%
3 re
ps @
75%
6-8
reps
4-6
reps
2-4
reps
12 re
ps
Bar
bell
Squ
ats
Bar
bell
Stif
f-Leg
ged
Dea
dlift
sC
alf R
aise
s
NO
TES
:
War
mup
1W
arm
up 2
War
mup
3Se
t 1Se
t 2Se
t 3B
urno
ut S
etW
orko
ut 3
- B
ack,
Bic
eps
12 re
ps8
reps
@ 5
0%3
reps
@ 7
5%6-
8 re
ps4-
6 re
ps2-
4 re
ps12
reps
One
-Arm
Dum
bbel
l Row
sP
ull-u
ps (O
verh
and
Wid
e G
rip)
Bar
bell
Ben
t Ove
r Row
s (U
nder
hand
Grip
)S
tand
ing
Bar
bell
Shr
ugs
Sta
ndin
g E
Z-B
ar B
icep
Cur
lsD
eclin
e A
ltern
atin
g C
runc
hes
(10
- 15
reps
)
NO
TES
:
©
201
0 - J
eff M
aste
rson
& W
eigh
tGai
nBlu
eprin
t.com
. All
Rig
hts
Res
erve
d.
Wei
ght G
ain
Blu
eprin
t:Ti
ps T
o R
emem
ber:
Ana
bolic
Mas
s B
uild
ing
Wor
kout
5-m
inut
e ca
rdio
war
mup
3 he
avy
sets
usi
ng 3
/0/1
tem
po
Wee
k 3
3 w
arm
-up
sets
usi
ng 1
/0/1
tem
poR
est 3
min
utes
bet
wee
n se
ts
War
mup
1W
arm
up 2
War
mup
3Se
t 1Se
t 2Se
t 3B
urno
ut S
etW
orko
ut 1
- C
hest
, Sho
ulde
rs, T
ricep
s12
reps
8 re
ps @
50%
3 re
ps @
75%
6-8
reps
4-6
reps
2-4
reps
12 re
ps
Bar
bell
Ben
ch P
ress
(Fla
t)S
eate
d B
arbe
ll S
houl
der P
ress
Sta
ndin
g D
umbb
ell L
ater
al R
aise
sB
ar D
ips
Cru
nche
s (1
0 - 1
5 re
ps)
Rop
e C
runc
hes
(10
- 15
reps
)
NO
TES
:
War
mup
1W
arm
up 2
War
mup
3Se
t 1Se
t 2Se
t 3B
urno
ut S
etW
orko
ut 2
- Le
gs12
reps
8 re
ps @
50%
3 re
ps @
75%
6-8
reps
4-6
reps
2-4
reps
12 re
ps
Bar
bell
Squ
ats
Bar
bell
Stif
f-Leg
ged
Dea
dlift
sC
alf R
aise
s
NO
TES
:
War
mup
1W
arm
up 2
War
mup
3Se
t 1Se
t 2Se
t 3B
urno
ut S
etW
orko
ut 3
- B
ack,
Bic
eps
12 re
ps8
reps
@ 5
0%3
reps
@ 7
5%6-
8 re
ps4-
6 re
ps2-
4 re
ps12
reps
One
-Arm
Dum
bbel
l Row
sP
ull-u
ps (O
verh
and
Wid
e G
rip)
Bar
bell
Ben
t Ove
r Row
s (U
nder
hand
Grip
)S
tand
ing
Bar
bell
Shr
ugs
Sta
ndin
g E
Z-B
ar B
icep
Cur
lsD
eclin
e A
ltern
atin
g C
runc
hes
(10
- 15
reps
)
NO
TES
:
©
201
0 - J
eff M
aste
rson
& W
eigh
tGai
nBlu
eprin
t.com
. All
Rig
hts
Res
erve
d.
Wei
ght G
ain
Blu
eprin
t:Ti
ps T
o R
emem
ber:
Ana
bolic
Mas
s B
uild
ing
Wor
kout
5-m
inut
e ca
rdio
war
mup
3 he
avy
sets
usi
ng 3
/0/1
tem
po
Wee
k 4
3 w
arm
-up
sets
usi
ng 1
/0/1
tem
poR
est 3
min
utes
bet
wee
n se
ts
War
mup
1W
arm
up 2
War
mup
3Se
t 1Se
t 2Se
t 3B
urno
ut S
etW
orko
ut 1
- C
hest
, Sho
ulde
rs, T
ricep
s12
reps
8 re
ps @
50%
3 re
ps @
75%
6-8
reps
4-6
reps
2-4
reps
12 re
ps
Bar
bell
Ben
ch P
ress
(Fla
t)S
eate
d B
arbe
ll S
houl
der P
ress
Sta
ndin
g D
umbb
ell L
ater
al R
aise
sB
ar D
ips
Cru
nche
s (1
0 - 1
5 re
ps)
Rop
e C
runc
hes
(10
- 15
reps
)
NO
TES
:
War
mup
1W
arm
up 2
War
mup
3Se
t 1Se
t 2Se
t 3B
urno
ut S
etW
orko
ut 2
- Le
gs12
reps
8 re
ps @
50%
3 re
ps @
75%
6-8
reps
4-6
reps
2-4
reps
12 re
ps
Bar
bell
Squ
ats
Bar
bell
Stif
f-Leg
ged
Dea
dlift
sC
alf R
aise
s
NO
TES
:
War
mup
1W
arm
up 2
War
mup
3Se
t 1Se
t 2Se
t 3B
urno
ut S
etW
orko
ut 3
- B
ack,
Bic
eps
12 re
ps8
reps
@ 5
0%3
reps
@ 7
5%6-
8 re
ps4-
6 re
ps2-
4 re
ps12
reps
One
-Arm
Dum
bbel
l Row
sP
ull-u
ps (O
verh
and
Wid
e G
rip)
Bar
bell
Ben
t Ove
r Row
s (U
nder
hand
Grip
)S
tand
ing
Bar
bell
Shr
ugs
Sta
ndin
g E
Z-B
ar B
icep
Cur
lsD
eclin
e A
ltern
atin
g C
runc
hes
(10
- 15
reps
)
NO
TES
:
©
201
0 - J
eff M
aste
rson
& W
eigh
tGai
nBlu
eprin
t.com
. All
Rig
hts
Res
erve
d.
Wei
ght G
ain
Blu
eprin
t:Ti
ps T
o R
emem
ber:
Ana
bolic
Mas
s B
uild
ing
Wor
kout
5-m
inut
e ca
rdio
war
mup
3 he
avy
sets
usi
ng 3
/0/1
tem
po
Wee
k 5
3 w
arm
-up
sets
usi
ng 1
/0/1
tem
poR
est 3
min
utes
bet
wee
n se
ts
War
mup
1W
arm
up 2
War
mup
3Se
t 1Se
t 2Se
t 3B
urno
ut S
etW
orko
ut 1
- C
hest
, Sho
ulde
rs, T
ricep
s12
reps
8 re
ps @
50%
3 re
ps @
75%
6-8
reps
4-6
reps
2-4
reps
12 re
ps
Bar
bell
Ben
ch P
ress
(Fla
t)S
eate
d B
arbe
ll S
houl
der P
ress
Sta
ndin
g D
umbb
ell L
ater
al R
aise
sB
ar D
ips
Cru
nche
s (1
0 - 1
5 re
ps)
Rop
e C
runc
hes
(10
- 15
reps
)
NO
TES
:
War
mup
1W
arm
up 2
War
mup
3Se
t 1Se
t 2Se
t 3B
urno
ut S
etW
orko
ut 2
- Le
gs12
reps
8 re
ps @
50%
3 re
ps @
75%
6-8
reps
4-6
reps
2-4
reps
12 re
ps
Bar
bell
Squ
ats
Bar
bell
Stif
f-Leg
ged
Dea
dlift
sC
alf R
aise
s
NO
TES
:
War
mup
1W
arm
up 2
War
mup
3Se
t 1Se
t 2Se
t 3B
urno
ut S
etW
orko
ut 3
- B
ack,
Bic
eps
12 re
ps8
reps
@ 5
0%3
reps
@ 7
5%6-
8 re
ps4-
6 re
ps2-
4 re
ps12
reps
One
-Arm
Dum
bbel
l Row
sP
ull-u
ps (O
verh
and
Wid
e G
rip)
Bar
bell
Ben
t Ove
r Row
s (U
nder
hand
Grip
)S
tand
ing
Bar
bell
Shr
ugs
Sta
ndin
g E
Z-B
ar B
icep
Cur
lsD
eclin
e A
ltern
atin
g C
runc
hes
(10
- 15
reps
)
NO
TES
:
©
201
0 - J
eff M
aste
rson
& W
eigh
tGai
nBlu
eprin
t.com
. All
Rig
hts
Res
erve
d.
Wei
ght G
ain
Blu
eprin
t:Ti
ps T
o R
emem
ber:
Ana
bolic
Mas
s B
uild
ing
Wor
kout
5-m
inut
e ca
rdio
war
mup
3 he
avy
sets
usi
ng 3
/0/1
tem
po
Wee
k 6
3 w
arm
-up
sets
usi
ng 1
/0/1
tem
poR
est 3
min
utes
bet
wee
n se
ts
War
mup
1W
arm
up 2
War
mup
3Se
t 1Se
t 2Se
t 3B
urno
ut S
etW
orko
ut 1
- C
hest
, Sho
ulde
rs, T
ricep
s12
reps
8 re
ps @
50%
3 re
ps @
75%
6-8
reps
4-6
reps
2-4
reps
12 re
ps
Bar
bell
Ben
ch P
ress
(Fla
t)S
eate
d B
arbe
ll S
houl
der P
ress
Sta
ndin
g D
umbb
ell L
ater
al R
aise
sB
ar D
ips
Cru
nche
s (1
0 - 1
5 re
ps)
Rop
e C
runc
hes
(10
- 15
reps
)
NO
TES
:
War
mup
1W
arm
up 2
War
mup
3Se
t 1Se
t 2Se
t 3B
urno
ut S
etW
orko
ut 2
- Le
gs12
reps
8 re
ps @
50%
3 re
ps @
75%
6-8
reps
4-6
reps
2-4
reps
12 re
ps
Bar
bell
Squ
ats
Bar
bell
Stif
f-Leg
ged
Dea
dlift
sC
alf R
aise
s
NO
TES
:
War
mup
1W
arm
up 2
War
mup
3Se
t 1Se
t 2Se
t 3B
urno
ut S
etW
orko
ut 3
- B
ack,
Bic
eps
12 re
ps8
reps
@ 5
0%3
reps
@ 7
5%6-
8 re
ps4-
6 re
ps2-
4 re
ps12
reps
One
-Arm
Dum
bbel
l Row
sP
ull-u
ps (O
verh
and
Wid
e G
rip)
Bar
bell
Ben
t Ove
r Row
s (U
nder
hand
Grip
)S
tand
ing
Bar
bell
Shr
ugs
Sta
ndin
g E
Z-B
ar B
icep
Cur
lsD
eclin
e A
ltern
atin
g C
runc
hes
(10
- 15
reps
)
NO
TES
:
©
201
0 - J
eff M
aste
rson
& W
eigh
tGai
nBlu
eprin
t.com
. All
Rig
hts
Res
erve
d.
Wei
ght G
ain
Blu
eprin
t:Ti
ps T
o R
emem
ber:
Ana
bolic
Mas
s B
uild
ing
Wor
kout
5-m
inut
e ca
rdio
war
mup
3 he
avy
sets
usi
ng 3
/0/1
tem
po
Wee
k 7
3 w
arm
-up
sets
usi
ng 1
/0/1
tem
poR
est 3
min
utes
bet
wee
n se
ts
War
mup
1W
arm
up 2
War
mup
3Se
t 1Se
t 2Se
t 3B
urno
ut S
etW
orko
ut 1
- C
hest
, Sho
ulde
rs, T
ricep
s12
reps
8 re
ps @
50%
3 re
ps @
75%
6-8
reps
4-6
reps
2-4
reps
12 re
ps
Bar
bell
Ben
ch P
ress
(Fla
t)S
eate
d B
arbe
ll S
houl
der P
ress
Sta
ndin
g D
umbb
ell L
ater
al R
aise
sB
ar D
ips
Cru
nche
s (1
0 - 1
5 re
ps)
Rop
e C
runc
hes
(10
- 15
reps
)
NO
TES
:
War
mup
1W
arm
up 2
War
mup
3Se
t 1Se
t 2Se
t 3B
urno
ut S
etW
orko
ut 2
- Le
gs12
reps
8 re
ps @
50%
3 re
ps @
75%
6-8
reps
4-6
reps
2-4
reps
12 re
ps
Bar
bell
Squ
ats
Bar
bell
Stif
f-Leg
ged
Dea
dlift
sC
alf R
aise
s
NO
TES
:
War
mup
1W
arm
up 2
War
mup
3Se
t 1Se
t 2Se
t 3B
urno
ut S
etW
orko
ut 3
- B
ack,
Bic
eps
12 re
ps8
reps
@ 5
0%3
reps
@ 7
5%6-
8 re
ps4-
6 re
ps2-
4 re
ps12
reps
One
-Arm
Dum
bbel
l Row
sP
ull-u
ps (O
verh
and
Wid
e G
rip)
Bar
bell
Ben
t Ove
r Row
s (U
nder
hand
Grip
)S
tand
ing
Bar
bell
Shr
ugs
Sta
ndin
g E
Z-B
ar B
icep
Cur
lsD
eclin
e A
ltern
atin
g C
runc
hes
(10
- 15
reps
)
NO
TES
:
©
201
0 - J
eff M
aste
rson
& W
eigh
tGai
nBlu
eprin
t.com
. All
Rig
hts
Res
erve
d.
Wei
ght G
ain
Blu
eprin
t:Ti
ps T
o R
emem
ber:
Ana
bolic
Mas
s B
uild
ing
Wor
kout
5-m
inut
e ca
rdio
war
mup
3 he
avy
sets
usi
ng 3
/0/1
tem
po
Wee
k 8
3 w
arm
-up
sets
usi
ng 1
/0/1
tem
poR
est 3
min
utes
bet
wee
n se
ts
War
mup
1W
arm
up 2
War
mup
3Se
t 1Se
t 2Se
t 3B
urno
ut S
etW
orko
ut 1
- C
hest
, Sho
ulde
rs, T
ricep
s12
reps
8 re
ps @
50%
3 re
ps @
75%
6-8
reps
4-6
reps
2-4
reps
12 re
ps
Bar
bell
Ben
ch P
ress
(Fla
t)S
eate
d B
arbe
ll S
houl
der P
ress
Sta
ndin
g D
umbb
ell L
ater
al R
aise
sB
ar D
ips
Cru
nche
s (1
0 - 1
5 re
ps)
Rop
e C
runc
hes
(10
- 15
reps
)
NO
TES
:
War
mup
1W
arm
up 2
War
mup
3Se
t 1Se
t 2Se
t 3B
urno
ut S
etW
orko
ut 2
- Le
gs12
reps
8 re
ps @
50%
3 re
ps @
75%
6-8
reps
4-6
reps
2-4
reps
12 re
ps
Bar
bell
Squ
ats
Bar
bell
Stif
f-Leg
ged
Dea
dlift
sC
alf R
aise
s
NO
TES
:
War
mup
1W
arm
up 2
War
mup
3Se
t 1Se
t 2Se
t 3B
urno
ut S
etW
orko
ut 3
- B
ack,
Bic
eps
12 re
ps8
reps
@ 5
0%3
reps
@ 7
5%6-
8 re
ps4-
6 re
ps2-
4 re
ps12
reps
One
-Arm
Dum
bbel
l Row
sP
ull-u
ps (O
verh
and
Wid
e G
rip)
Bar
bell
Ben
t Ove
r Row
s (U
nder
hand
Grip
)S
tand
ing
Bar
bell
Shr
ugs
Sta
ndin
g E
Z-B
ar B
icep
Cur
lsD
eclin
e A
ltern
atin
g C
runc
hes
(10
- 15
reps
)
NO
TES
:
©
201
0 - J
eff M
aste
rson
& W
eigh
tGai
nBlu
eprin
t.com
. All
Rig
hts
Res
erve
d.
Wei
ght G
ain
Blu
eprin
t:A
nabo
lic M
ass
Bui
ldin
g W
orko
ut
Wee
k 9
Afte
r 8 w
eeks
of w
eigh
t tra
inin
g, u
se th
is 9
th w
eek
as y
our 1
-wee
k br
eak.
Res
ume
your
wei
ght t
rain
ing
in a
wee
k an
d fo
llow
the
"Wee
k 10
-18
Wor
kout
Log
."
©
201
0 - J
eff M
aste
rson
& W
eigh
tGai
nBlu
eprin
t.com
. All
Rig
hts
Res
erve
d.
