- Important Notice Before beginning any new exercise, nutrition or dietary supplement program you should consult a physician

first. The information presented herein is not meant to treat or prevent any disease or to provide the reader with medical advice. If you are looking for specific medical advice then you should obtain this information from a licensed health-care practitioner. This publication is intended for informational use only. Sean Nalewanyj and www.MuscleGainTruth.com will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. The individual results obtained from the use of this program will vary from person to person and we make no guarantee as to the degree of results that you will personally achieve. This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for MuscleGainTruth.com members. Copyright and illegal distribution violations will be prosecuted. 2007 - www.MuscleGainTruth.com - All Rights Reserved

2007 All Rights Reserved www.MuscleGainTruth.com

Introduction
Welcome to your full 26-Week Workout Plan & Logbook! By now you should have read through the main e-book and should have a solid grasp on the concepts of how to build maximum muscle size and strength. Please make sure that you have read the entire e-book before beginning this workout plan. There is far more to building a muscular physique than simply following set-in-stone exercises, sets and reps, and you should not begin training until you fully understand all of the different aspects of building muscle in relation to training, nutrition, supplementation, recovery etc. This report will outline the specific workout plans that you should be implementing and will allow you to track your progress in detail from week to week. Ill start with a basic overview of the entire 26-week plan and will then provide log sheets that you can print off and place in a 3-ring binder to bring to the gym with you. Using the printable logs will enable you to keep track of the days you spend in the gym, the exercises you perform along with the exact weights, sets and reps for each. Keeping a detailed record of your workouts will allow you to make consistent progress in the gym by having a concrete visual of where you stand from workout to workout. Writing down the details of every lifting session is one of the most powerful tools you can use in your quest for larger, stronger muscles. As you already know, the entire basis for building muscle mass is to increase your strength. Each and every workout you should strive to improve slightly by either increasing the poundage on each exercise or performing more reps. If you are able to achieve this goal each and every workout, your muscle size and strength will consistently improve. In fact, one of the most important factors separating those who make significant gains from those who make modest gains is whether or not they record their workouts. Before you begin, please read over the following page as it contains important information in regards to the workout plan

2007 All Rights Reserved www.MuscleGainTruth.com

Important Workout Plan Information

This workout plan is 26 weeks in length and consists of 3 separate 8-week training cycles. Once you have completed a full 8-week cycle you should take one week off from the gym in order to fully recuperate before beginning the next cycle. Each cycle requires you to perform 3 workouts per week and lists the different workouts as Day 1, Day 2 and Day 3. You can choose to train on whichever days of the week you prefer as long as you space them according to the following pattern: Day 1: Day 3: Day 5: Day 7: Workout #1 Workout #2 Workout #3 Rest Day 2: Rest Day 4: Rest Day 6: Rest

As much as you may be tempted to, you should not alter the structure of these workouts. They have been laid out in a specific way and all exercises, sets, reps and muscle groupings have been created for a reason. If you have limitations due to injury, please refer to the Personalized Workout Programs for alternate routines customized to different situations. If you are unsure of how to perform any of the outlined exercises, refer to the exercise database for a video and written description. If you are unable to perform certain exercises due to equipment limitations, you can find substitutions by running a search in the My Personal Trainer database. If you need any refreshers in regards to the specific way that you should perform these workouts, please refer to Chapter 3: Structuring The Perfect Workout in the main e-book as everything is explained in detail there. When you have completed the full 26-week cycle you can start up again from week 1 or use the knowledge that you have gained to devise your own workout schedule.

This guide will begin with an overview of all 3 training cycles by outlining the specific muscle groupings for each workout, exercises, sets and reps. After the overview Ill provide you with printable log sheets for each specific workout. Simply print off 8 copies of each log sheet to fill in the entire training cycle. If you are unsure of how to fill these log sheets out, please refer to the sample sheet at the very end of this report. Thats everything you need to know. Its time to get started!

2007 All Rights Reserved www.MuscleGainTruth.com

 2007 All Rights Reserved www.MuscleGainTruth.com

Day 1 - Legs/Abs
Exercise
Barbell Squats Leg Press Stiff-Legged Deadlifts Lying Leg Curls Standing Machine Calf Raises Seated Machine Calf Raises Rope Crunches Swiss Ball Crunches

Sets
2 1 2 1 2 1 2 1

Reps
5-7 5-7 5-7 5-7 10 - 12 5-7 10 - 12 10 - 12

Day 2 Chest/Shoulders/Triceps
Exercise
Flat Barbell Bench Press Incline Dumbbell Press Wide-Grip Dips Seated Overhead Dumbbell Press Standing Side Laterals Cable Pushdowns EZ-Bar Skull Crushers

Sets
2 2 2 2 1 2 1

Reps
5-7 5-7 5-7 5-7 10 - 12 5-7 5-7

Day 3 Back/Biceps/Forearms
Exercise
Deadlifts Overhand Chin-Ups Bent Over Barbell Rows Barbell Shrugs Barbell Curls Seated Dumbbell Curls Barbell Wrist Curls

Sets
2 2 2 2 2 1 1

Reps
5-7 5-7 5-7 10 - 12 5-7 5-7 10 - 12

2007 All Rights Reserved www.MuscleGainTruth.com

Day 1 - Back/Calves/Forearms
Exercise
Deadlifts Bent Over Barbell Rows Overhand Chin-Ups Dumbbell Shrugs Standing Machine Calf Raises Seated Machine Calf Raises Dumbbell Wrist Curls

Sets
2 2 2 2 2 1 1

Reps
5-7 5-7 5-7 10 - 12 10 - 12 5-7 10 - 12

Day 2 - Chest/Shoulders/Abs
Exercise
Incline Dumbbell Press Wide-Grip Dips Flat Barbell Bench Press Standing Military Press Standing Dumbbell Side Laterals Weighted Decline Crunches Weighted Leg Raises

Sets
2 2 2 2 1 2 1

Reps
5-7 5-7 5-7 5-7 10 - 12 10 - 12 10 - 12

Day 3 - Thighs/Biceps/Triceps
Exercise
Barbell Squats Dumbbell Lunges Stiff-Legged Deadlifts Lying Leg Curls Barbell Curls Cable Pushdowns Standing Dumbbell Curls Overhead Dumbbell Extensions

Sets
2 1 2 1 2 2 1 1

Reps
5-7 5-7 5-7 10-12 5-7 5-7 5-7 5-7

2007 All Rights Reserved www.MuscleGainTruth.com

Day 1 - Legs/Abs
Exercise
Barbell Squats Leg Press Stiff-Legged Deadlifts Lying Leg Curls Standing Machine Calf Raises Seated Machine Calf Raises Swiss Ball Crunches Rope Crunches

Sets
2 1 2 1 2 1 2 1

Reps
5-7 5-7 5-7 5-7 10 - 12 5-7 10 - 12 10 - 12

Day 2 - Chest/Shoulders/Triceps
Exercise
Flat Dumbbell Press Incline Barbell Press Wide-Grip Dips Seated Overhead Dumbbell Press Standing Dumbbell Side Laterals Cable Pushdowns Decline Dumbbell Skull Crushers

Sets
2 2 2 2 1 2 1

Reps
5-7 5-7 5-7 5-7 10 - 12 5-7 5-7

Day 3 - Back/Biceps/Forearms
Exercise
Deadlifts Overhand Chin-Ups Bent Over Dumbbell Rows Barbell Shrugs Barbell Curls Standing Dumbbell Curls Barbell Wrist Curls

Sets
2 2 2 2 2 1 1

Reps
5-7 5-7 5-7 10 - 12 5-7 5-7 10 - 12

2007 All Rights Reserved www.MuscleGainTruth.com

 2007 All Rights Reserved www.MuscleGainTruth.com

Training Cycle #1/Day #1

Legs/Abs
Week Date Weight

Warm-up
Exercise
Barbell Squats

Set 1

Set 2

Set 3

Set 4

Set 5

Workout
Exercise
Barbell Squats Leg Press Stiff Legged Deadlifts Lying Leg Curls Standing M. Calf Raises Seated M. Calf Raises Rope Crunches Swiss Ball Crunches

Set 1

Set 2

Progression

Workout Length __________ Comments

Training Cycle #1/Day #2

Chest/Shoulders/Triceps
Week Date Weight

Warm-up
Exercise
Flat BB Bench Press

Set 1

Set 2

Set 3

Set 4

Set 5

Workout
Exercise
Flat Barbell Bench Press Incline Dumbbell Press Wide-Grip Dips Seated Dumbbell Press Standing DB Side Laterals Cable Pushdowns EZ-Bar Skull Crushers

Set 1

Set 2

Progression

Workout Length __________ Comments

Training Cycle #1/Day #3

Back/Biceps/Forearms
Week Date Weight

Warm-up
Exercise
Deadlifts

Set 1

Set 2

Set 3

Set 4

Set 5

Workout
Exercise
Deadlifts Overhand Chin-Ups Bent Over Barbell Rows Barbell Shrugs Barbell Curls Seated Dumbbell Curls Barbell Wrist Curls

Set 1

Set 2

Progression

Workout Length __________ Comments

Training Cycle #2/Day #1

Back/Calves/Forearms

Week

Date

Weight

Warm-up
Exercise
Deadlifts

Set 1

Set 2

Set 3

Set 4

Set 5

Workout
Exercise
Deadlifts Bent Over Barbell Rows Overhand Chin-Ups Dumbbell Shrugs Standing M. Calf Raises Seated M. Calf Raises Dumbbell Wrist Curls

Set 1

Set 2

Progression

Workout Length __________ Comments

Training Cycle #2/Day #2

Chest/Shoulders/Abs

Week

Date

Weight

Warm-up
Exercise
Incline BB Press

Set 1

Set 2

Set 3

Set 4

Set 5

Workout
Exercise
Incline Dumbbell Press Wide-Grip Dips Flat Barbell Bench Press Standing Military Press Standing DB Side Laterals Weighted Decline Crunches Weighted Leg Raises

Set 1

Set 2

Progression

Workout Length __________

Comments

Training Cycle #2/Day #3

Thighs/Biceps/Triceps
Week Date Weight

Warm-up
Exercise
Barbell Squats

Set 1

Set 2

Set 3

Set 4

Set 5

Workout
Exercise
Barbell Squats Dumbbell Lunges Stiff-Legged Deadlifts Lying Leg Curls Barbell Curls Cable Pushdowns Standing DB Curls Overhead DB Extensions

Set 1

Set 2

Progression

Workout Length __________ Comments

Training Cycle #3/Day #1

Legs/Abs
Week Date Weight

Warm-up
Exercise
Barbell Squats

Set 1

Set 2

Set 3

Set 4

Set 5

Workout
Exercise
Barbell Squats Leg Press Stiff-Legged Deadlifts Lying Leg Curls Standing M. Calf Raises Seated M. Calf Raises Swiss Ball Crunches Rope Crunches

Set 1

Set 2

Progression

Workout Length __________ Comments

Training Cycle #3/Day #2

Chest/Shoulders/Triceps

Week

Date

Weight

Warm-up
Exercise
Incline DB Press

Set 1

Set 2

Set 3

Set 4

Set 5

Workout
Exercise
Flat Dumbbell Press Incline Barbell Press Wide-Grip Dips Seated Dumbbell Press Standing DB Side Laterals Cable Pushdowns Decline DB Skull Crushers

Set 1

Set 2

Progression

Workout Length __________ Comments

Training Cycle #3/Day #3

Back/Biceps/Forearms
Week Date Weight

Warm-up
Exercise
Deadlifts

Set 1

Set 2

Set 3

Set 4

Set 5

Workout
Exercise
Deadlifts Overhand Chin-Ups Bent Over Dumbbell Rows Barbell Shrugs Barbell Curls Standing DB Curls Barbell Wrist Curls

Set 1

Set 2

Progression

Workout Length __________

Comments

Sample Log Sheet

Legs/Abs
Week

Date

09/23/06

Weight

175

Warm-up
Exercise
Barbell Squats

Set 1 110 x 10

Set 2 135 x 6

Set 3 160 x 4

Set 4 180 x 3

Set 5 200 x 1

Workout
Exercise
Barbell Squats Leg Press BB SLDL Lying Leg Curls Standing M. Calf Raises Seated M. Calf Raises Rope Crunches Swiss Ball Crunches

Set 1 225 x 7 540 x 9 175 x 5 115 x 7 450 x 10 115 x 8 75 x 10 25 x 12

Set 2 225 x 5 170 x 5 450 x 8 75 x 9

Progression Yes Yes Yes Yes Yes Yes Yes Yes

Workout Length: 55 mins. Comments A solid workout overall. Improvements were made on every lift. Definitely need to increase the weight on leg press to allow for 5-7 reps. Increase by 15 pounds for next week. Also try to remember to not lockout the knees during this exercise. Other than that, a very good good workout. Lower-back and knees feel great.

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