Medical Disclaimer

This eBook is for educational and informative purposes only and is not intended as medical or
professional advice. Always consult your doctor before making any changes to your diet or
nutrition program. The use of diet and nutrition to control metabolic disorders and disease is a
very complicated science, and is not the purpose of this eBook. The purpose of this eBook is to
help healthy people reach their cosmetic fitness goals by educating them in proper nutrition
and exercise guidelines.

No health claims are made for this program. This nutrition and exercise program will not help
cure, heal, or correct any illness, metabolic disorder, or medical condition. The author is not a
medical doctor, registered dietician, or clinical nutritionist; the author is a fitness and nutrition
consultant.

If you have diabetes, chronic hypertension, high blood cholesterol, cardiovascular disease, or
any other medical condition or metabolic disorder requiring special nutritional considerations,
we suggest you consult a health care professional with a clinical nutrition background (MD, RD,
or CCN) for your special nutrition program.

The American College of Sports Medicine (ACSM) recommends that apparently healthy
individuals who are male and over 40 or female and over 50 to have both a physical exam and a
diagnostic exercise test prior to starting a vigorous exercise program. A diagnostic exercise test
and physical examination is also recommended in individuals of any age who exhibit two or
more of the major coronary risk factors (smoking, family history of heart disease, elevated
blood cholesterol, elevated blood pressure, and diabetes). Any individual with a known history
of heart disease or other heart problems should be required to have a medical evaluation
including a graded exercise test before engaging in strenuous physical activity.

The author shall have neither liability nor responsibility to any person or entity with respect to
any of the information contained in this manual. The user assumes all risk for any injury, loss
or damage caused, directly or indirectly by using any information described in this eBook.
 Who the hell am I?

I am a Personal Trainer that specializes in 3 Month Body

Transformations. I also know a thing or two about overcoming
obstacles. When diagnosed with Epilepsy in 2006 my doctors told me
my days of working out were over. Not accepting this for an answer I
developed strategies and training protocols that enabled me to workout
the way I wanted to. I have taken this same determination and applied it
to helping my clients overcome obstacles of their own.

I train clients out of Ron’s World Fitness in Milltown, NJ and I also train
clients online.

I can always be contacted at danbsolutions@yahoo.com

Dan before Dan after (4 months later)

 101 Ways to Build Intimidating Muscle

1) 90% of your workouts should consist of Pushups, Pull Ups, Dips,

Rows, and Squats

2) Rep ranges for Upper Body should be 8-12

3) Lift angry

4) Try this ‘Total Body’ Program for 4-6 weeks (strive to increase your weights)
Monday – Total Body Tuesday – Wednesday – Total Thursday - Friday – Total Body Saturday &
OFF Body OFF Sunday - OFF

1a) Barbell Squats 1a) Barbell Squats 1a) Barbell Squats

2 x 15-20 2 x 15-20 2 x 15-20

2a) Seated Cable Rows 2a) Seated Cable 2a) Seated Cable Rows
2 x 15-20 Rows 2 x 15-20
2 x 15-20

2b) Push Ups 2b) Push Ups 2b) Push Ups

2 x failure 2 x failure 2 x failure
 3a) Lat Pulldowns 3a) Lat Pulldowns 3a) Lat Pulldowns
2 x 15-20 2 x 15-20 2 x 15-20

3b) Dumbbell Military 3b) Dumbbell 3b) Dumbbell Military Press

Press Military Press 2 x 15-20
2 x 15-20 2 x 15-20

*No direct arm work necessary. You will be receiving plenty of stimulation
with the upper body pulling and pushing 3x/week.

5) Perform Squats http://www.youtube.com/watch?v=huVujjfzphI

6) Learn how to bang out a ton of Pull Ups

7) Progression is the key. Strive to perform an extra rep using the

same weight or perform the same number or reps with a higher
weight
 8) Try this ‘Total Body’ Program for 4-6 weeks (strive to increase your weights)

Monday – Total Body Tuesday - Wednesday – Thursday - Friday – Total Body Saturday
OFF OFF OFF & Sunday
– OFF

1a) Barbell Squats 1a) 1-Arm Dumbbell

5 x 15-20 Rows
4 x 8-12 (each arm)

2a) Seated Cable Rows 1b) Dips

3 x 15-20 4 x failure

2b) Push Ups 2a) Hack Squats

3 x failure 5 x 15-20

3a) Lat Pulldowns 3a) Barbell Curls

3 x 15-20 4 x 8-12

3b) Dumbbell Military 3b) Close-Grip Bench

Press Press
3 x 15-20 4 x 8-12

9) Sleep

10) Eat a ton. Multiply your bodyweight in pounds by 20. So, for
example, a 200 pound man should aim for 4,000 calories a day. If
 you are struggling to add mass, simply add 500 calories to that
number.

11) Superset antagonistic body parts. Chest and Back. Quads and
Hamstrings. Biceps and Triceps.

12) Try the following split:

Day 1 – Chest/Back

Day 2 – OFF

Day 3 – Legs

Day 4 – OFF

Day 5 – Arms

Day 6 & 7 -OFF

13) Try this ‘ Upper/Lower Split’ Program for 4-6 weeks (strive to increase
your weights)

Monday – Upper Tuesday - Wednesday – Thursday - Friday-Lower Saturday &

OFF OFF OFF Sunday - OFF

1a) Lat Pulldowns 1a) Barbell Squats

5 x 8-12 5 x 15-20
 1b) Dips 1b) Hamstring Curls
5 x failure 5 x 15-20

2a) Seated Cable Rows 2a) Standing Calf Raises

5 x 8-12 5 x 15-20

2b) Push Ups

5 x failure

14) Squat, squat, and squat some more

15) Stop working your abs

16) Drink milk post-workout. Milk is a better anabolic substance than

90% of all supplements.
 17) Try this ‘Upper/Lower Split’ Program for 4-6 weeks (strive to increase
your weights)
Monday – UPPER Tuesday - LOWER Wednesday – Thursday - UPPER Friday - LOWER Saturday &
OFF Sunday- OFF

1a) Lat Pulldowns 1a) Barbell Squats 1a) 1-Arm Dumbbell 1a) Barbell Squats
4 x 12-15 3 x 8-12 Rows 4 x 15-20
4 x 8-12 (each arm)

1b) Standing 1b) Hamstring Curls 1b) Push Ups 1b) Hack Squats
Dumbbell Military 3 x 8-12 4 x failure 4 x 15-20
Press
4 x 12-15

2a) Alternating 2a) Standing Calf 2a) Barbell Curls

Dumbbell Curls Raises 2 x 8-12
2 x 12-15 (each 3 x 15-20
arm)

2b) Triceps 2b) Dips

Pressdowns 2 x failure
2 x 12-15

18) Take a multi-vitamin.

19) Rep ranges for Lower Body should be 15-20

20) Train to failure

 21) Perform Dips http://www.youtube.com/watch?v=quRSZHwJjHM

22) Try the following split:

Day 1 – Back/Triceps

Day 2 – Legs

Day 3 – OFF

Day 4 – Chest/Biceps

Day 5 – Legs

Day 6 & 7 - OFF

23) Try this ‘ Pull/Push/Lower Split’ Program for 4-6 weeks (strive to increase
your weights)

Monday – Upper Pull Tuesday – Wednesday – Upper Push Thursday - Friday - Lower Saturday
OFF OFF & Sunday
- Off

1a) Seated Cable 1a) Dips 1a) Barbell Squats

Rows 3 x failure 4 x 15-20
5 x 8-12

2a) Lat Pulldowns 2a) Push Ups 2a) Hack Squats

5 x 8-12 3 x failure 4 x 15-20
3a) Barbell Curls 3a) Close-Grip Bench 3a) Standing Calf
5 x 8-12 3 x 8-12 Raise
2 x 15-20

24) Perform Push Ups http://www.youtube.com/watch?v=Eh00_rniF8E

25) Consume meat, eggs, milk, sweet potatoes, brown rice, and beans.

26) Limit the amount of cardio you perform

27) Try this ‘Pull/Push Split’ Program for 4-6 weeks (strive to increase
your weights)

Monday – Pull Tuesday – Wednesday – Thursday - Friday – Push Saturday &

OFF OFF OFF Sunday - OFF

1a) Seated Cable Rows 1a) Barbell Squats

4 x 8-12 5 x 15-20

2a) Lat Pulldowns 2a) Dips

4 x 8-12 4 x failure
 3a) Barbell Curls 3a) Push Ups
4 x 8-12 4 x failure

4a) Hamstring Curls

4 x 8-12

28) Eat your biggest meal 30-60 minutes after you lift weights

29) Try this ‘ Split’ Program for 4-6 weeks (strive to increase your weights)

Monday Tuesday Wednesday - Thursday Friday Saturday &

OFF Sunday -
OFF

1a) Lat Pulldowns 1a) Barbell Squats 1a) Seated Cable Rows 1a) Deadlifts
5 x 15-20 5 x 8-12 5 x 15-20
5 x 8-12

1b) Dips 1b) Hamstring Curls 1b) Push Ups 1b) Hack Squats
5 x failure 5 x 15-20 5 x failure 5 x 15-20

2a) Standing Calf

Raises
2 x 15-20
 30) Don’t miss workouts

31) Try this ‘Leg Specialization’ Program for 4-6 weeks (strive to increase your
weights)

Monday Tuesday - Wednesday Thursday - Friday Saturday &

OFF OFF Sunday - OFF

1a) Barbell Squats 1a) Barbell 1a) Seated Cable Rows

5 x 15-20 Curls 5 x 8-12

5 x 8-12

2a) Leg Press 1b) Triceps 1b) Push Ups

3 x 15-20 Pressdowns 5 x failure

5 x 12-15

2b) Hamstring Curls 2a) Hack Squats

3 x 15-20 5 x 15-20

3a) Standing Calf Raise

3 x 15-20

32) Sleep at least 8 hours a night

 33) Learn to cook

34) Try the following split:

Day 1 – Back

Day 2 – Chest

Day 3 – OFF

Day 4 – Legs

Day 6 – Arms

Day 7 - OFF

35) Try this ‘Leg Specialization’ Program for 4-6 weeks (strive to increase your
weights)

Monday Tuesday - Wednesday Thursday - Friday Saturday &

OFF OFF Sunday - OFF

1a) Barbell Squats 1a) Lat Pulldowns 1a) Hack Squats

4 x 15-20 4 x 8-12 4 x 15-20

1b) Hamstring Curls 1b) Dips 1b) Leg Press

4 x 15-20 4 x failure 4 x 15-20
2a) Standing Calf Raise 2a) Barbell Curls 1c) Hamstring Curl
4 x 15-20 4 x 8-12 4 x 15-20

2b) Close-Grip Push Ups

4 x failure

36) Drink 3 glasses of whole milk EVERYDAY

37) Stop obsessing about muscle confusion

38) Stop changing your workouts every 2 weeks

39) Try this ‘Back Specialization’ Program for 4-6 weeks (strive to increase
your weights)

Monday Tuesday - Wednesday - Thursday – Friday Saturday &

OFF OFF OFF Sunday - OFF

1a) Seated Cable Rows 1a) Barbell Squats

4 x 8-12 5 x 15-20

1b) Lat Pulldowns 2a) Push Ups

4 x 8-12 5 x failure
1c) Alternating Dumbbell 2b) 1-Arm Dumbbell Rows
Curls 4 x 8-12 (each arm)

4 x 8-12 (each arm)

1d) Close-Grip Bench Press

4 x 8-12

40) Stop obsessing about keeping your abs

41) Try the following split:

Day 1 – Quads/Calves

Day 2 – Chest/Back

Day 3 – OFF

Day 4 – Hamstrings/Calves

Day 5 – Arms

Day 6 & 7 – OFF

42) Train instinctively

 43) Try this ‘Back Specialization’ Program for 4-6 weeks (strive to increase
your weights)

Monday Tuesday - Wednesday - Thursday - Friday Saturday &

OFF OFF OFF Sunday - OFF

1a) 1-Arm Dumbbell Rows 1a) Barbell Squats

4 x 8-12 (each arm) 5 x 15-20

2a) Lat Pulldowns 1b) Hamstring Curls

4 x 8-12 5 x 15-20

3a) Seated Cable Rows 2a) Barbell Curls

4 x 8-12 3 x 8-12

2b) Dips
3 x failure

3a) Push Ups

3 x failure
 44) Perform the ‘Milk & Squat’ Program for 4 weeks.

Monday Tuesday - Wednesday - OFF Thursday - Friday Saturday &

OFF OFF Sunday - OFF

1a) Barbell Squats 1a) Barbell Squats 1a) Barbell Squats

3 x20 3 x 20 3 x 20

2a) Pull Ups 2a) Pull Ups 2a) Pull Ups

3 x failure 3 x failure 3 x failure

2b) Dips 2b) Dips 2b) Dips

3 x failure 3 x failure 3 x failure

*drink 1 gallon of milk everyday on the ‘Milk & Squat’ Program

45) Use a 2-1 or 3-1 Pull to Push Ratio for the upper body

46) Work big muscle first then your small muscles

 47) Try this ‘Chest Specialization’ Program for 4-6 weeks (strive to increase
your weights)

Monday Tuesday - Wednesday - Thursday - Friday Saturday &

OFF OFF OFF Sunday - OFF

1a) Incline Dumbbell Chest 1a) Barbell Squats

Press 5 x 15-20
4 x 8-12

1b) Push Ups 2a) Seated Rows

4 x failure 5 x 8-12

3a) Barbell Curls

4 x 8-12

3b) Dips
4 x failure

48) Don’t train to failure

49) Be patient. Muscle building takes years.

50) Simplify
 51) Try this ‘Chest Specialization’ Program for 4-6 weeks (strive to increase
your weights)

Monday Tuesday - Wednesday Thursday - Friday Saturday &

OFF OFF Sunday - OFF

1a) Dips 1a) Barbell Squats 1a) Dips

3 x failure 5 x 15-20 3 x failure

1b) Incline Dumbbell Bench 2a) Seated Cable Rows 1b) Push Ups
Press 5 x 8-12 3 x failure
3 x 8-12

3a) Barbell Curls

5 x 8-12

52) Be wary of advice given in Internet Forums

53) Perform Hack Squats http://www.youtube.com/watch?v=ZmZ-tu_Rqc4

54) Take a whole week off from the gym every 8-12 weeks
 55) Try this ‘Arms Specialization’ Program for 4-6 weeks (strive to increase
your weights)

Monday Tuesday – Wednesday - Thursday - Friday Saturday &

OFF OFF OFF Sunday - OFF

1a) Alternating Dumbbell Curls 1a) Seated Cable Rows

5 x 8-12 (each arm) 5 x 8-12

1b) Dips 1b) Push Ups

5 x failure 5 x failure

2a) Concentration Curls 2a) Barbell Squats

5 x 8-12 (each arm) 5 x 15-20

2b) Close-Grip Bench

5 x 8-12

3a) Standing Dumbbell Military

Press
3 x 8-12

56) Avoid extremes

57) Learn proper form

 58) Understand that natural bodybuilders will never get as big as
steroid-using bodybuilders

59) Try this ‘Arms Specialization’ Program for 4-6 weeks (strive to increase
your weights)

Monday Tuesday Wednesday Thursday Friday Saturday &

- OFF - OFF Sunday - OFF

1a) Barbell Curls 1a) Barbell Squats 1a) Alternating Dumbbell Curls
3 x 8-12 4 x 15-20 3 x 12-15 (each arm)

1b) Dips 2a) Seated Cable Rows 1b) Close-Grip Bench Press
3 x failure 4 x 8-12 3 x 12-15

2a) Concentration 2a) Pushups 2a) Cable Curls

Curls 4 x failure 3 x 12-15
3 x 8-12 (each arm)

2b) Close-Grip Push 2b) Triceps Pressdowns

Ups 3 x 12-15
3 x failure

60) Workout in the afternoon or evening instead of the morning

61) Stay away from negative people

 62) Forget about testing your max

63) Try this ‘Antagonist Body Part Split’ Program for 4-6 weeks (strive to
increase your weights)

Monday Tuesday Wednesday Thursday Friday Saturday &

- OFF Sunday -
OFF

1a) Barbell Squats 1a) 1-Arm 1a) Leg Press 1a) Lat Pulldowns
5 x 15-20 Dumbbell Rows 5 x 15-20 3 x 12-15
3 x 8-12 (each
arm)

1b) Hamstring 1b) Push Ups 1b) Hamstring Curls 1b) Dips
Curls 3 x failure 5 x 15-20 3 x failure
5 x 8-12
2a) Standing Calf
2a) Standing Calf 2a) Cable Curls Raises 2a) Alternating Dumbbell
Raise 2 x 8-12 3 x 15-20 Curls
3 x 15-20 2 x 12-15 (each arm)

2b) Close-Grip 2b) Triceps Pressdowns

Bench 2 x 12-15
2 x 8-12

64) Attend a local bodybuilding competition

65) Enter a local bodybuilding competition

 66) Create an illusion. The leaner you are, the bigger you look. Get
down to 10% body fat or lower to look HUGE

67) Try this ‘Antagonist Body Part Split’ Program for 4-6 weeks (strive to
increase your weights)

Monday Tuesday Wednesday Thursday Friday Saturday &

– OFF - OFF Sunday - OFF

1a) Barbell Squats 1a) Barbell Curls 1a) Seated Cable Rows
5 x 15-20 3 x 8-12 4 x 8-12

1b) Hamstring Curls 1b) Dips 1b) Push Ups

5 x 8-12 3 x failure 4 x failure

1c) Standing Calf 2a) Concentration 2a) Lat Pulldowns

Raise Curls 4 x 8-12
3 x 15-20 3 x 8-12 (each arm)

2b) Triceps 2b) Standing Dumbbell Military Press

Pressdowns 4 x 8-12
3 x 8-12

68) Perform Pull Ups http://www.youtube.com/watch?v=HQa7iV9sE_w

69) Perform rotator cuff exercises daily

 70) Try this ‘Body Part Split’ Program for 4-6 weeks (strive to increase your
weights)

Monday Tuesday - Wednesday Thursday Friday Saturday &

OFF - OFF Sunday -
OFF

1a) Barbell Squats 1a) Seated Cable Rows 1a) Barbell Squats
2 x 15-20 4 x 8-12 5 x 15-20

2a) Lat Pulldowns 1b) Push Ups 1b) Deadlifts

2 x 15-20 4 x 8-12 5 x 15-20

2b) Dips 2a) Concentration Curls

2 x failure 2 x 8-12

3a) Alternating Dumbbell Curls 2b) Triceps Pressdowns

2 x 15-20 2 x 8-12

3b) Close-Grip Pushups

2 x failure

71) Perform Lat Pulldowns

http://www.youtube.com/watch?v=DRTKq2VCTz4

72) Perform 1-Arm Dumbbell Rows

http://www.youtube.com/watch?v=ovTHP1MZbZI
 73) Try my personal favorite ‘Body Part Split’ Program for 4-6 weeks (strive to
increase your weights)

Monday Tuesday Wednesday Thursday - OFF Friday Saturday &

- OFF Sunday - OFF

1a) Lat Pulldowns 1a) Barbell Squats 1a) Lat Pulldowns

4 x 10-15 3 x 15-20 4 x 10-15

1b) Push Ups 1b) Hamstring Curls 1b) Push Ups

4 x failure 3 x 15-20 4 x failure

2a) Seated Cable 2a) Hack Squats 2a) Concentration Curls

Rows 3 x 15-20 3 x 10-15 (each arm)
4 x 10-15

3a) Alternating 2b) Triceps Pressdowns

Dumbbell Curls 3 x 10-15
3 x 8-12 (each arm)

3b) Triceps
Pressdowns
3 x 10-15

74) Perform Deadlifts http://www.youtube.com/watch?v=RyJbvWAh6ec

75) Perform Seated Cable Rows

http://www.youtube.com/watch?v=7cuxLDo3qoc
 76) Try this ‘Body Part Split’ Program for 4-6 weeks (strive to increase your
weights)

Monday Tuesday Wednesday - Thursday - Friday Saturday &

OFF OFF Sunday - OFF

1a) Barbell Curls 1a) Barbell Squats 1a) Hack Squats

5 x 10-15 5 x 10-15 5 x 10-15

1b) Dips 2a) Deadlifts 2a) Lat Pulldowns

5 x failure 5 x 10-15 5 x 10-15

1c) Standing Dumbbell 2b) Standing Calf 2b) Push Ups

Military Press Raises 5 x failure
5 x 10-15 5 x 10-15

77) Warm up properly

78) Join a unique, hardcore gym

79) Use heavy, compound lifts

80) Train using 70-85% of your 1-rep max

 81) Do no more than 20 working sets per workout (non-warmup sets)

82) Go for walks to expedite recovery

83) Watch guy movies like Rambo and Rocky

84) Perform Close-Grip Bench Press

http://www.youtube.com/watch?v=Ruy94BZ6FmE

85) Perform Incline Dumbbell Bench Press

http://www.youtube.com/watch?v=WxWlCfZUt6w

86) Try this ‘2 Lift a Day Body Part Split’ Program for 4-6 weeks (strive to
increase your weights)

Monday Tuesday - Wednesday Thursday - Friday Saturday &

OFF OFF Sunday - OFF
 Deadlifts 1-Arm Dumbbell Rows Push Ups
5 x 8-12 5 x 8-12 5 x failure

Hack Squats Barbell Curls Dips

5 x 15-20 5 x 8-12 5 x failure

87) Join Jason Ferruggia’s Inner Circle

88) Listen to music

89) Perform Standing Dumbbell Military Press

http://www.youtube.com/watch?v=Mlmsua2ni5Q

90) Lift with a partner

 91) Try this ‘Antagonist Body Part Split’ Program for 4-6 weeks (strive to
increase your weights)

Monday Tuesday Wednesday Thursday Friday Saturday &

– OFF - OFF Sunday - OFF

1a) Barbell Squats 1a) Barbell Curls 1a) Seated Cable Rows
5 x 15-20 3 x 8-12 4 x 8-12

1b) Hamstring Curls 1b) Dips 1b) Push Ups

5 x 8-12 3 x failure 4 x failure

1c) Standing Calf 2a) Concentration 2a) Lat Pulldowns

Raise Curls 4 x 8-12
3 x 15-20 3 x 8-12 (each arm)

2b) Triceps 2b) Standing Dumbbell Military Press

Pressdowns 4 x 8-12
3 x 8-12

92) Every 8-12 weeks you should take a full week off

93) Try this ‘1 Lift a Day Split’ Program for 4-6 weeks (strive to increase your
weights)

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Leg Press Incline Dumbbell Bench Press OFF 1-Arm Dumbbell Rows OFF Cable Curls OFF
5 x 15-20 10 x 8-12 10 x 8-12 (each arm) 5 x 8-12

Dips
 5 x failure

94) Hire a Trainer/Coach

95) Stop thinking, “I have to shock the body”

96) Become one of my 3 Month Online Clients (contact me at

danbsolutions@yahoo.com for more details)

97) Consume 1 gram of protein per body pound of weight.

98) Drink this shake for breakfast everyday:

- 1 scoop chocolate whey protein powder

- 1 cup of whole milk
- 1 tablespoon peanut butter
- ½ banana
- 6 ice cubes
- BLEND
 99) Try this ‘1 Lift a Day Split’ Program for 4-6 weeks (strive to increase your
weights)

Monday Tuesday Wednesday Thursday Friday Saturday &

Sunday

Lat Pulldowns Push Ups OFF Barbell Squats Alternating Dumbbell Curls OFF
8x8 8 x failure 10 x 10 8x8

Triceps Pressdowns
8x8

100) Try this ‘1 Lift a Day Split’ Program for 4-6 weeks (strive to increase
your weights)

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Barbell Squats Seated Cable Rows OFF Dips OFF Barbell Curls OFF
5 x 15-20 10 x 8-12 10 x failure 5 x 8-12

Close-Grip Pushups
5 x failure

101) Enjoy the journey!

I really hope you enjoyed this ebook.
All of these programs are PROVEN to pack on muscle.
I offer online coaching to those who want to take their
bodies to the next level.
With my coaching you get a monthly Skype call, all
your workouts in video format which are viewable on
a membership site AND through and Smartphone App,
and you receive unlimited email correspondence.
You can reach out to me at danbsolutions@yahoo.com
www.BodyTransformationSolutions.com