Copyright © 2016 John Kempf

All Rights Reserved. No portion of this book may be used, reproduced, or transmitted in any form or by any means, electronic
or mechanical, including fax, photocopy, recording, or any information storage and retrieval system by anyone but the
purchaser for their own personal use.
This manual may not be reproduced in any form without the express written permission of John Kempf, except in the case of
a reviewer who wishes to quote brief passages for the sake of a review written for inclusion in a magazine, newspaper, or
journal, and all of these situations require the written approval of John Kempf prior to publication.

Please do not participate in or encourage online piracy.

 
 Disclaimer

Before beginning your program, please read the following disclaimer statement.
The information presented in this program is for educational purposes only, and in no way intended as medical advice or to
serve as a substitute for medical counseling. Rather, as with all exercise and nutrition programs, this system is intended only
to supplement, not replace, medical care or advice as part of a healthful lifestyle. As such, the information should be used in
conjunction with the guidance and care of your physician. Please consult your health care provider before starting this or any
new health and fitness program.
If you choose not to follow the provided guidelines, not to obtain the consent of your physician prior to starting the health and
fitness program, and not to work with your physician throughout the duration of your program, you are agreeing to accept
full responsibility for your actions.
This program is meant for healthy, uninjured men and women age 18 and older. Please don’t lift heavy weights if you are
alone, fatigued, injured, or inexperienced. Always ask for instruction and assistance before lifting. If you experience any time
of dizziness, shortness of breath, or light-headedness, please stop exercise and consult a physician.
By utilizing the exercise and nutritional strategies from your programs, you recognize that despite all precautions on the part
of John Kempf, your coach, there are risks of injury or illness which can occur because of your use of the aforementioned
information. You expressly assume such risks and waive, relinquish, and release any claim which you may have against John
Kempf, Kempf Fitness Professional, or its affiliates as a result of any future physical injury or illness incurred in connection
with, or as a result of, the use or misuse of the exercise and nutritional strategies contained in, associated with, or
performed in conjunction with your coach’s protocol.

Basically: Have a blast, but be safe and smart while you’re doing it.

 
 Table of Contents

Exercise Video Library

Client Muscle Gain Success Stories
About the Author

Muscle Mass in 5 Weeks

Welcome!
5 Key Program Variables for Gaining Lean Muscle
Exercise Terminology and Workout Explanations
Preparations and Equipment
The Warm Up
The Lifting Days
The Arm Days
Active Recovery Days
De-Load and Re-Load
Putting It All Together

The Program
Hydration and Nutrition
Grocery List
Conclusion
What Do I Do Next?
One Last Thing
Client review
 

Exercise Video Library

Do you want to improve your posture, your movement, and your performance?

Do you want to reduce your risk of exercise-related injury?

Are you trying to increase your functional strength?

Have you been suffering from a lack of mobility or flexibility?

Would you like a coach guiding you through your workouts with exercise demonstrations and coaching cues to ensure proper
technique?

Do you prefer to use a structured workout program designed by a fitness professional to help you maximize your results in
the gym?

Click the link below to be taken to the Kempf Fitness Professional Youtube channel and subscribe for free lifetime access to
my exercise video library.

Exercise Video Library Home Page

Exercise video library includes:

 
Over 140 (and growing) professional quality videos demonstrated properly by a nationally accredited fitness and sport
performance specialist.

Videos are shot in HD from 2 angles – front view and side view

Full text description that describes the set-up, execution, and key points of each exercise

The videos are separated into playlists for quick and easy navigation.

Benefits of using the exercise video library:

 
Reduce injury risk by limiting or preventing poor movement patterns

Improve functional strength by performing exercises and movements properly

Increase performance in sports by maximally activating all the right muscles

Learn how to master movements using specific coaching cues

Save hundreds of dollars you would spend on a personal trainer or website to teach you proper exercise form and
workout design

 
 Who will benefit from using this exercise library:
 

General gym goers and exercisers of all ages and skill levels

Trainers and coaches

Athletes and runners

Bodybuilders and fitness competitors

Competitive weight lifters

Crossfit athletes

Head to the Kempf Fitness Professional Youtube page by following the link below and subscribe for lifetime access to the
exercise video library.

Exercise Video Library Home Page

Stay in the loop

Follow the links below for access to all of the Kempf Fitness Professional online media platforms. Stay current with the new
exercise videos, research, and programs that are continually being added and updated using the information received from
the audience.

Kempf Fitness Professional - Facebook Home Page

Kempf Fitness Professional – Instagram Home Page

More by the author

Click the links below to check out John’s other 5-week exercise programs. The preparatory
information in each book will be similar but every workout is custom designed specific to
the goals of the program.
Fat Loss in 5 Weeks

Leave a review

Enjoy the free content and please leave a book review on Amazon after you read through Muscle Mass in 5 Weeks. Your
support truly does make a big difference to me and I read the reviews personally. This helps me receive feedback from my
clients so I can make improvements to my future programs and books.

 
 Client Muscle Gain Success Stories

Cameron A.
Gained 6.18lb lean muscle and lost 3.68lb body fat in 10 weeks

”I was a kinesiology student in college, but I had never performed a legitimate strength training routine before. John was a
great source of knowledge for me to ask questions and collaborate with while I learned how to lift and eat properly.
I came to John with shoulder pain and instability, and I also had very tight hips. I had been to physical therapy but they didn’t
give me challenging enough exercises to progress and strengthen the muscles for weight training. I was worried I was going
to injure myself even worse.
John introduced me to proper mobility and really challenged me with advanced but appropriate workouts that improved my
shoulder strength and reduced the pain significantly. He also helped me with my nutrition a ton, which is an area I needed
some work on. This helped me build more muscle and I also got a lot stronger.
I recommend John to anyone looking for a top end professional who can help you reach your goals.”
 
 Oliver M.
Gained 6.2lb lean muscle and lost 4.4lb body fat in 12 weeks

“When I came to John for help I was in a low place with little to no self-esteem. I have Cystic Fibrosis so my lungs always have
been and always will be an issue. My lifestyle was beyond poor and I was accepting my fate of bad health. Thank God I
reached out to John.
The first time I met with John I was nervous, when you don't think highly of yourself you expect others to think the same. John
and I went over goals and instead of setting expectations you could see his mind racing with ideas to make me a better me. 
It was like Michelangelo looking at a piece of marble.
I had lifted before, but that was always to look better not feel better. John introduced me to stretching, proper form, high
intensity interval training and good nutrition.
After our training not only was I stronger (200 lbs. on deadlift in 2 months :)) but I could touch my toes, run for miles and
damn I felt like an athlete. The strangest part was my lungs improved drastically with no medication change.
The greatest compliment to my hard work and John's training was the last time I was hospitalized. A CF doctor took one step
into my room and exclaimed, ‘Aren't you a sight for sore eyes!’
Thank you John for all you have done for me."
 
 Taryn O. (Competitive power lifter)
Gained 3.33lb lean muscle and lost 2.33lb body fat in just 8 weeks

“I know what you’re thinking, ‘This girl looks like she knows what she’s doing in the gym!’ I use to think that too, don’t get
me wrong…and then I met John. 
Not only did he teach me so much more in the gym, I was taught the importance of a proper macro diet, and I gained
knowledge in what a good supplement looks like.
I came to John looking for a powerlifting coach and that’s just what I got, plus more. He helped coach me into better form,
taught me how to engage the right muscles with each lift, and always encouraged and let me know when I was doing badass
shit like a champ! 
I pushed myself as far as I could go and then he pushed me even further, till I was finished. I’m thankful for all John had to
offer in the short time I had with him.  He’s a great coach and a wonderful person!”
 
 Cedrick H. (Professional Boxer)
Gained 16.44lb lean muscle in 1 ½ years

“I thought my career in boxing was done until I met John. He is an excellent trainer with a ton of knowledge not just in getting
you in physical shape but also on how to heal the body properly in order to get in shape.
He taught me a lot about good nutrition and how to use supplements to recover. This helped improve my energy levels
during my boxing sessions and during my strength training.
Thanks John for everything you helped me with.”
 
 Demaundray W. (Former NFL Running Back)
Gained 9.31lb lean muscle and lost 27.3lb body fat in 5 months

“When I came to John Kempf for personal training and nutrition I knew that I was in for a life changing experience. John went
over and beyond all of my expectations and was truly a life coach.
A lot of trainers and coaches just bark at you and put you through vigorous workouts. On top of that, they give you a meal
plan that's most likely not catered around your lifestyle.
The precision in everything this man did was revolutionary. I've had many coaches and mentors in my life on all levels of
sports.
John Kempf is the best coach I have ever had and I'm forever grateful for his teachings. Great knowledge from a great
coach!”
 
 Ryan K., CPT, (Fitness Competitor)
Gained 6.9lb lean muscle and lost 27.9lb body fat in 4 months

“John is the best trainer I’ve ever had. So much so, that he changed my whole entire philosophy on training.
I have been competing in Physique competitions since 2013 and thought I was advancing my physique the best way possible.
Boy, was I wrong about that.  He made me into an athlete again. He incorporated movements that transformed my
physique. All of this sounds fine and dandy but that’s not all.
He changed my outlook on life. That is what separates John from other trainers. I encourage any person to take him on as a
trainer. My only wish is that I started sooner. Thanks John!”
 
 Zengran S.
Gained 9.08lb lean muscle and lost 3.27lb body fat in 8 months

“John was my first personal trainer and I had never worked out before. I wanted to build muscle and learn how to lift with
good form.
We did a lot of tough workouts and he made me do more than I thought I could. My legs and back got really strong and I
gained 9 pounds of muscle.
John really knows a lot of fitness and nutrition. He is a great coach and it shows with how he treats his clients.”
 
 About the Author

Education
 
BS, Kinesiology (Minor in Psychology)

Credentials
 
Certified Personal Trainer – American Council of Exercise
Certified Sport Performance Coach – USA Weight Lifting
Certified Functional Strength and Conditioning Coach – MBSC
Certified Mindset Specialist – MPI
Certificate of Completion: 20-hour Educational Course
Certificate of Completion: 3-day Perform Better Summit
Certificate of Completion: 12-hour Educational Course
Featured in Washington State University Magazine – Fall 2014

Experience
 
9 years of personal training and performance coaching experience
Trained hundreds of athletes and clients of all ages / skill levels
3 years of experience as a group fitness instructor
3 years of experience as a yoga instructor
2 years of experience as a fitness competitor coach (prep and posing)
Competitive Amateur Natural Bodybuilder (since 2013)
13 years of personal weight lifting and physical conditioning experience
Former WSU Student Strength and Conditioning Volunteer
Former Teacher’s Assistant – Human Motor Development

Training specialties
 
Fat loss

Lean muscle gain

 Functional strength development

Mobility and movement

Nutrition and supplements

Fitness competitor prep

Sport/athletic performance

 
 My Story
You are supposed to start with something funny as an opener so I figured my duck-face “before” picture from circa de 2004
would be a prime choice for a good laugh. This is who my best friends like to call Puny John. Wimpy John is a close runner up.

I was 15 and had just barely starting to lift weights with intention. I had no idea what I was doing. I have never been gifted
with great genetics as you can see in the picture.
I was always involved in athletics from a young age, but I never actually worked on improving my physique or training for
athletic performance until my sophomore year of high school.
Exercise and weightlifting lit a spark in me. It gave me a drive to push myself and others. I knew in high school that I wanted
to get involved in the health and fitness / strength and conditioning industry to help others improve their lives like I had mine.
 
 Let’s jump ahead to my late teens. At this point, I had been working out consistently for about 5 years. I had gained over
20lbs of muscle, and I understood how to build strength and power.

Puny John was a distant memory. But I was still carrying a lot of extra body fat due to all the unnecessary “bulking” and poor
nutrition habits. This is who my friends like to call Thick John.
This is when I decided to take my health and fitness journey to the next level. I enrolled in college as a kinesiology student and
made a commitment to myself.
I was going to dedicate myself to mastering the functions and principles of the human brain and body. I wanted to create the
ideal human body, the optimal athlete.
I wanted to become the perfect coach.
 
 Career

Fast forward to present day. I’ve been developing my physique and athletic performance for 13 years now. Puny John and
Thick John have been permanently replaced by Healthy John.

My quest for the perfect body is not nearly complete, but the journey is well under way. Still can’t seem to make a normal
face though.

I received my exercise science degree with a focus in psychology, and since then I’ve continued my education thoroughly. I’ve
focused a large portion of my further learning on nutrition over the last several years.

Next to exercise, nutrition is one of the most important factors in optimizing your health and fitness. I prepare all my own
food and I buy the highest quality, organic produce every chance I get.

I follow the 90/10 JERF rule. 90% of the time, just eat real food! Then, the other 10% of the time you can enjoy whatever you
like and not have to feel guilty.

I’ve acquired 2 nationally accredited training certifications and 2 additional recognized certifications. I also have 3 certificates
of completion toward over 40 hours of additional coaching courses and summits.
I’ve been professionally training clients in the fitness and performance industry for over 9 years now. In that time, I’ve had the
absolute pleasure to work with people of all ages and occupations including college and professional athletes, power-lifters,
fitness competitors, and hundreds of regular folks.

 
 Hobby

I gained the formal education behind exercise science and coaching, but I’ve also earned the practical experience in my own
life.
I’ve been working out for 13 years now and have been competing as a natural bodybuilding athlete since 2013. I enjoy the
challenge that comes with the sport. You must constantly push yourself to sharpen your mind and body.

I don’t plan to pursue a career in the sport, but I will continue to compete for fun. I personally program 100% of my workouts
and nutrition for every show, and I do the same for all my competitive fitness clients.
I’ve placed top 5 in two different open competitions, and trained multiple clients who have placed top 3; one client placed 1st
overall in her division while working with me.
 
 Practice
I balance my heavy lifting and high intensity training with my yoga practice. I started professionally instructing classes in the
university in 2013, and I still teach occasionally at local studios.

The practice helps me work on my mobility and flexibility while improving my balance and core strength at the same time.
The breathing and meditation techniques have also become important practices in my life to recover from training and
maintain optimal health. They balance my high-paced lifestyle perfectly and allow me to stay focused, aware, and positive.
 
 Life
I currently spend my time training specialty clients in person and running my virtual health and fitness coaching business.

Online training has helped free up time to write more workout programs and books on health and fitness. Writing is one of
my biggest passions and it allows me to deliver valuable content to a global audience.
I enjoy actively embodying a healthy and holistic lifestyle focused on constantly challenging myself physically, mentally, and
spiritually.
I will continue to chase new fitness goals, practice yoga, and train for future bodybuilding shows as a hobby to keep me
physically fit and mentally sharp.

 
 Dream
My purpose is to create positive change in the world and inspire people everywhere to live healthier, happier lives. I strive to
empower others to be fearless and aware of their own potential. It truly brings me joy to help people and see them succeed.
My daily intention to achieve this dream is to spread knowledge and kindness through my actions, my coaching, and my
writing while I continue to develop myself and experience my own life to the best of my ability.
By no means do I know everything, and I will forever remain a student. I will always stay committed to growing and learning
as much as I can to help you and I both expand our lives.
Join me on your journey and let’s get better together as we improve our fitness and our health.

 
  

Muscle Mass in 5 Weeks

By: John Kempf, B.S., CPT, USAW, CFSC, MPI
 
 Welcome!

Thanks for purchasing Phase 1 of your Muscle Mass in 5 Weeks program. I’m glad you
decided to participate in this program and I am excited to join you on your journey.
I hope your experience with me will motivate you to pursue a lifestyle that promotes your
health and happiness long after we finish training together.
Keeping the body in good health is an important part of injury, pain, and disease
prevention. Good health allows us to do the things we love for longer.
As research has shown for decades, exercise is one of the strongest contributors to a dream
physique and overall health. We must exercise the body and mind often, and in a variety of
different ways, if we wish to live a long, healthy life.
If you’re reading this training manual, you probably already know that. There’s a high
chance this isn’t your first rodeo and you already know your way around the gym.
Maybe you are or were an athlete and you like a highly-structured routine. You may already
be ripped and are looking for a real program to take you to the next level.
You might just be looking for the guidance of a professional coach to ensure you’re
progressing appropriately each week. Maybe you just want to make sure you are doing the
exercises right and avoiding injury.
Whatever your situation, you came to the right coach.

I’ve worked with hundreds of clients and I use the same philosophy with all of them. KISS:
Keep it simple and smart. As Einstein said, “Everything should be made as simple as
possible, but no simpler.”

No need to re-invent the wheel. I take what works and then focus on making that better to
help my clients and athletes. Efficiency is my game.

For that reason, I’m going to cut it to you straight. I wrote this program to provide people
with the opportunity to safely perform an elite work out program with a professional coach
for a very affordable price.

Everybody should be able to go to the gym, receive a guided workout with exercise
demonstrations included, and walk out with money still in their pocket. With this program,
now you can.
 
 Program overview
Make sure to read every page of this training manual before you start the workout sheets so
you know how to prepare and what to expect. Don’t worry, everything will be explained for
you, step by step.
I will be virtually guiding you through this program with the 25 included workouts and a
video library with demonstrations and instructions for every movement.
This will make it as easy as possible for you to follow along at the gym and have success,
whether you’re a first timer or a seasoned athlete. This program is designed exactly like the
ones I provide my personal clients so you can rest assured that it is the best you can get.
The system is set up to make it seem like I am standing there coaching you in person the
whole time.
I have given you everything you need except my motivation in person. The workouts are
meant to be very challenging. This is a top of the line program designed to push you to the
limits and create the significant results you are looking for. You are expected to hold
yourself accountable to the program on your own throughout the full five weeks to see the
desired effects.
The difficulty and resistance faced with your workouts can be compared to obstacles and
struggle you face in daily life. If you push yourself past your comfort zones, you will achieve
new levels of progress and performance that will affect all other areas of your life. That’s
what we are here to do, so saddle up.
One of my favorite lines is, “Get comfortable being uncomfortable.” We don’t grow by
staying in the same place and doing the same thing forever. We must constantly challenge
ourselves and experience new and different stimuli to engage our fullest capacities.
The second you choose to stop learning and challenging yourself is the second you choose
to stop living life to your truest potential. Never settle to be good when you have the choice
to be great.
That being said, I am confident you will have no problem completing the program and
becoming a muscle machine. Follow the guidelines provided in this training manual and
use the exercise library for demonstration assistance. The closer you stick to the program,
the better your progress will be.
 
 5 Key Program Variables for Gaining Lean Muscle

Over the years of research and personal experience, I’ve identified the 5 most important
training variables for building muscle and acquiring an athletic physique in the gym.
Exercise design, training intensity, lifting tempo, session duration, and workout frequency.

These 5 variables are vitally important to building muscle so I will provide descriptions for
each and then explain how they will be used in your program.

Exercise design

Full-body exercises are performed in order to burn the most calories and to ensure you are
working all the muscles of the body in a dynamic and functional way. Exercises are
specifically designed in even ratios to avoid developing any muscle imbalances.
Only the best and most efficient movements were chosen to deliver results in the least
amount of time while reducing your risk of injury. Make sure to perform each exercise
correctly by using the video library.

Training intensity

Intensity is the most important variable for adaptation. Sessions must be physically
demanding and fast-paced. You must continue to challenge the body in new ways to allow
it to respond and grow new muscle.

Two easy ways to increase your intensity is to either increase the weight or shorten the rest
periods.

I’m not saying you have to make yourself puke and I absolutely don’t want you taking any
sets to failure, but you should not be able to carry on conversations or take selfies for
Instagram between sets.

Keeping rest periods short makes your session short and metabolically effective. You will be
resting the muscles sufficiently between exercises, but you will constantly be moving the
body to keep your heart rate up and improve workout efficiency.

The workout sheets will provide you with the designated rest times for all the exercises. You
will be in charge of filling in the numbers for how much weight you used each workout to
track your intensity.

Progressive overload, which just means continually adding weight, is critical to maintaining
a high intensity. As your body adapts to the workouts throughout the weeks, it is important
to increase the applied stimulus (the weight you are lifting) equally.

The workout sheets give you the ability to fill in the weights you use for exercise. This
allows you to track your numbers and apply progressive overload (add weight) each week.

I recommend taking it easy on the workouts during week 1. The combinations of circuits
and minimal rest times makes these workouts tougher than they seem. Allow yourself to
adjust to the high demand, and then begin to add intensity to the exercises.
 You will also be backing off the intensity in week 4 as I explain later, which will allow the
body extra time to recover. This allows you to really push it during weeks 2, 3, and 5 to see
your best results.

Lifting tempo

An isometric contraction is when a muscle shortens without any movement occurring. The
perfect example of an isometric contraction is a plank. The muscles are flexed, but the body
is stays still.

Isometrics are very effective at increasing hypertrophy and maximum strength when
performed with weight. Strength coaches have been using different forms of isometrics for
decades to build power and increase limb circumference.

You will be performing a tempo with certain exercises. There will be an isometric pause
during the movement where you hold for 3 seconds. These exercises will be labeled on your
workouts and the exercise videos will provide demonstrations.

Focus on maintaining perfect form during the pause and do not hold your breath. Lighten
the weight until you adjust to the 3 second pause.

Session duration

Long training sessions often lead to problems. Performance and muscle protein synthesis
naturally fade over time throughout the exercise session. Anything after 70 minutes of
working out (not including the warm up or cool down) is unnecessary for most people.

From what I’ve observed with my clients, the performance usually starts dropping after 40-
50 minutes of high intensity training. A shorter session allows for better technique, pinpoint
focus, and higher intensity. The better technique and focus helps improve performance and
reduce injury risk, and the higher intensity burns more fat.

All of the included workouts will take around 60 minutes or less. Arm sessions will be less
than 50, but they will be high intensity and little rest to create a large metabolic stimulus
and encourage a massive muscle pump.

Easy rule of thumb: As training intensity goes up, session duration or training volume goes
down. Follow the instructions provided in the workouts and stick to the designated rest
intervals so sessions are quick and your intensity stays high.

Workout frequency

Two simple rules to success: Simplicity and consistency. If you want to see results, you must
do the required work every single day.

You can have the best training sessions in the world when you go, but progress will not
come without consistency. You must continually practice the small habits to build long
lasting change in your body and your mind.

Treat fitness like learning any other task. How did you learn how to swim? You get in the
water. You can read as many books and motivational quotes as you want, but until you
 actually get in the water and start practicing, you will never learn how to swim properly.

Take this approach to your workout routine. You have to dedicate yourself to getting in the
water and practicing the basics a little bit every day until you eventually become a good
swimmer.

You cannot build new tissue unless you stimulate the tissue you have first. The frequent
number of lifting sessions each week (paired with a good diet) keeps the muscle protein
synthesis rate high so you stack on the lean muscle.

The high level of frequency ensures a consistently elevated metabolic rate throughout the
program so you keep burning fat. You also condition the brain to repeat constructive
activity, all while improving your physique and energy levels.

Any activity is better than no activity. If you don’t have time to get to the gym to work out,
go for a walk or do a quick bodyweight circuit at home. At the very least, perform 3 sets of
the dynamic warm up to stimulate the metabolic pathways in the body. You must choose to
make your health a priority in your life.
 
 Exercise Terminology and Workout Explanations

Before we dive into the meat and potatoes of the workouts, let’s start off with some
terminology and get you familiar with the workout structure. I’m also going to explain some
definitions and abbreviations used throughout the program so you can understand the
workout lingo.

I highlighted the key points for each definition so you can locate them on the workout
sheets and better learn how to track your progress throughout the program. I can’t
emphasize enough how critical it is to diligently measure your results if you want to see big
progress.

Exercise descriptions
The exercises are all hyperlinked into the program so when you click the name of an
exercise it sends you to a demonstration from the video library. This will help you perform
each movement efficiently and safely.
The white text on the workout sheets will explain how you are supposed to perform the
designated exercises for each workout. It will also include rest intervals and tips regarding
each movement to help you follow the program.
Some boxes will be filled in for you with information about that exercise. Some boxes will be
empty and your job is to fill in your numbers as you go to track your progress.
I highlighted an example of an exercise in yellow on the workout sheets so you can get an
idea of the layout.
A) Leg press

Exercise order
The first exercise or circuit in your workout always is labeled as “A”, the first letter of the
alphabet, and then the second one is labeled as B, and so on in that sequential pattern.
Circuits are labeled with numbers as well as letters so you know which order to perform the
exercises in for each circuit. Exercise order is very important.
For example, if you see a group of exercises labeled B1, B2, B3 like the following, that
means your second circuit is 3 separate movements that are performed together in that
designated order.
Circuit B
B1) KB goblet alternating forward lunge
B2) DB push press (neutral grip)
B3) Physio ball dead bugs
 Lbs
Lbs is short for pounds. This is how much weight you use on each exercise. If you did a
squat with 130lbs, you would write 130 in the empty box labeled “Lbs” like the example
below.
Sorry to all the lions and lionesses using kilos. Just substitute Lbs with Kg in that case.
Some exercises are meant to be performed with just your bodyweight. These exercises will
be already denoted with a “BW” in the box labeled “Lbs” like the example below.

You will use the workout sheets to fill in the Lbs you use for every exercise so you can track
your progress throughout the program. One of the 5 fundamental training variables is
intensity. This means you must continue to push yourself and try to add weight to the
exercises each week.

Reps
Rep is short for repetition(s). This is the performance of a single exercise one time. 8 reps
would be one exercise performed in full range of motion 8 times.
Some exercises will be performed for a certain number of seconds instead of a certain
number of repetitions. These exercises will be denoted with an “s” after the number in the
rep box.
For example, 45s means perform the exercise for 45 seconds each set. 20s means 20
seconds, and so on. Make sure you use a stopwatch or clock to keep accurate times.
Some movements will be performed on each side of the body. These exercises will be
denoted with an “e” after the number in the rep box.
For example, 5e means perform the exercise for 5 reps on each side of the body. 8e means
8 each way, and so on.
The reps or time will be indicated on the ride side of the “Reps” box for all the exercises in
your workout sheets as shown in the following examples

You will use the workout sheets to fill in the Reps you complete for every exercise so you can
track your progress throughout the program.
If you don’t complete the designated total of reps, that is ok. Just write down how many out
of the total you completed and then try to finish all the reps with that weight next time.
 Don’t try to force reps with bad form. You are defeating the purpose of improving your
movement and you are increasing your risk of injury. If the weight is way too easy, you can
perform extra reps and write down your total. This will remind you to increase the Lbs next
workout.

Sets
This is the number of repetitions performed in a row for one exercise or circuit without
stopping. 3 sets of 8 reps for an exercise would be one set of 8 reps, then a rest interval,
then another set of 8 reps, another rest interval, and then a third set of 8 reps.
3 sets of a circuit would be all the exercises in the circuit performed in a row one time, then
a rest interval, then another set of the whole circuit, another rest interval, and then a third
set through the circuit.
The number of sets you are to complete will already be listed for you on every exercise like
the following example.

Circuit
This is multiple exercises performed in a row without stopping. For example, if you see B1,
B2, B3, that means you perform all 3 exercises in order for the designated amount of reps
to complete one set.
Some circuits will be timed. Make sure to follow the times as closely as you can and record
the appropriate numbers in the boxes of your workout sheets like the example below.
Circuit B, 6 sets (20 minutes)
B1) KB goblet alternating forward lunge
B2) DB push press (neutral grip)
B3) Physio ball dead bugs

Rest interval
This is the time in seconds you take to recover between exercises or sets. The specific
exercise instructions and rest intervals will be explained at the top of each exercise or
 circuit with white writing in the black box like the following example.

Summary of workout lingo and abbreviations in the program

 
BW stands for bodyweight
KB stands for kettlebell
DB stands for dumbbell
e stands for each in the reps box
s stands for seconds in the reps box
Lbs stands for pounds
Reps stands for repetitions, which can also be denoted as seconds of time
Ipsilateral means “same side of the body that is working in the movement”

If any of the terminology sounded confusing or you didn’t quite understand the workout
examples, don’t worry. The workouts are completely filled out for you already on the pages
ahead.
All you have to do is follow along with the designated numbers and use the exercise library
to receive your virtual coaching demonstrations for every exercise. Piece of cake.
 Preparations and Equipment

What do I need before I head to the gym?

Let’s give you a list of things you’ll need before you head to the gym.
 
Somewhat loose and comfortable clothing like shorts and a tee
A pair of tennis shoes with laces, preferably a cross trainer or minimalist shoe
A hand towel so you can wipe down yourself and/or the equipment
A water bottle so you can stay hydrated and not wait in the water fountain line
A small lock to ensure your stuff is safe (most gyms have free lockers)
Your phone, kindle, or tablet (to access the exercise library)
Your printed workout sheets and a pen to record your progress

What exercise equipment do I need for the workouts once I’m at the gym?
Next is a list of all the different types of equipment you will need to complete the workouts
in the program.
Use the video library to view the exercises and see what equipment you need for each
movement or circuit. Ask one of the gym employees if you can’t find something.
 
Dumbbells (DB): Very common in most all gyms. You will be using a them a lot in this
program.
Kettlebells (KB): Common in most performance studios but less common in standard
gyms. If you don’t have any kettlebells, just substitute for dumbbells instead.
Standard barbell: 7-foot standard Olympic barbell common to all gyms. You’ll be using
these a lot too.
Hex bar barbell: This is the hexagonal shaped bar that you stand inside while lifting. It
is much safer on the low back. If you don’t have a hex bar at your gym, just use a
standard barbell.
Cable machine: You will be using cables occasionally but most exercises will be free
weight.
Bike or rowing machine: Any cardio machine works, but I prefer these two because of
the low impact and it is easy to perform with intervals.
Physio ball: These are the large stability balls you often see people doing ab crunches
on.
Bosu ball: This is the half stability ball with the flat surface on the other side. We will
use these for some core and cardio workouts to increase muscle activation.
Pull up bar: You will need some form of a pull up bar.
Adjustable bench: Standard at most gyms.

If you do not have the equipment or cannot perform a certain exercise, no worries. Search
that exercise in the video library.
 Choose a different exercise within the same playlist and perform the same amount of
repetitions. That will ensure it is a similar exercise with the same movement pattern, and it
will keep the program balanced.
 
 The Warm Up

A proper warm up is one of the most important factors in reducing injury risk. You must
prepare the body and the mind for the vigorous training session you are about to
participate in. Make sure to take it seriously.

Do not rush or skip your warm up. In fact, I recommend you spend extra time warming up
to be safe. Skipping your warm up is statistically shown to be one of the leading factors in
exercise-related injuries.

I’d rather have you a little fatigued and sweaty as opposed to stiff and unprepared. That is a
recipe for injury, especially if you are keeping your intensity high like you should be in this
program.

I provided a full body dynamic warm up to ensure you are ready and firing on all cylinders
for the workouts.

Take your time on every single movement. Go through full ranges of motion and breathe
smoothly during these drills. This will improve your body’s ability to natural sink into
deeper ranges of motion while allowing the over-active muscles to relax and lengthen.

Start by performing 2-5 minutes of light cardio activity like easy jogging, biking, or rowing.
Then perform each exercise of the dynamic warm up in a row without resting. Then move
on to the workout for that day.

Click the hyperlinks to check out the exercises from the video library that are in your warm
up.
Dynamic Warm Up (12 minutes)

     
Any warm up – your preference   2-3 minutes  
     
   8  
1. Cat + cow

     
   8  
2. Snow angels

     
   8 each  
3. Physio ball dead bugs

     
   8 each  
4. Glute bridge march      

     
   8 each  
5. Downward dog + upward dog

     
   5 each  
6. Strider + overhead reach

     
   20  
7. Body squat

     
   5 each  
8. Crossover lunge

     
   20  
9. Seal jacks
 The Lifting Days

There are three different lifting workouts you will perform each week. A lower body lift, an
upper body lift, and a hybrid lift that is a combination of the previous two.

All three workouts use specific strategies to help you build as much muscle as possible.
Each workout will take you roughly 60 minutes or less to complete (not including the warm
up).

Lower body lift (LB)

This workout starts off by warming up the tissues with light weight and full range of
motion. Improve the mind-body connection by visualizing the muscles contracting, not the
weight moving. Do not go to failure, just get the muscles slightly pumped.

Next, you will be performing circuits with a heavy lift, a single leg lift, and a mobility drill
between the two. Make sure to perform one or two warm up sets and then go heavy on your
big lifts.

The heavy weight stimulates the nervous system and endocrine system to produce more
testosterone and growth hormone to build muscle. The single leg movements isolate the
target muscles and create a high demand from the core stabilizers.

How do we lift heavy and still burn fat? We add in mobility movements between sets as
active rest. This keeps heart rate high, builds core strength and mobility, and improves
movement quality in further sets. 3 birds with one dumbbell.

This workout ends with a Tabata finisher. You will perform the exercise for 20 seconds, rest
for 10 seconds, and then repeat that pattern until you have finished 10 sets total. This is a
brutal way to finish. Lighten the weight if you need to.

Hybrid lift (HYB)

The hybrid workout is a perfect mix of strength training and physical conditioning. You will
be performing the circuits as fast as possible for time.

Each circuit has one upper body movement and one lower body movement. This will create
an even balance for the muscles to rest while alternating back and forth.

You will race through 3 sets of the designated circuit (still performing the exercises slowly
and efficiently) with no rest between exercises. Record the time it took you to complete the
circuit after you finish. Then you repeat the circuit.

On your second time through, you add one rep to each exercise and then race against and
try to best your previous time.

Excluding rest between high intensity exercises creates a huge metabolic demand on the
body which then releases natural growth factors that stimulate more fat loss and muscle
gain.
The weights will be heavy and the rest will be minimal, but in exchange the reps will be low
to medium range, and there are only three circuits for that day. This is one of my favorite
ways to train. Full body smash in no time flat.

Upper body lift (UB)

The upper body workout is structured the same as the lower body lift. This will ensure
proportional growth and makes it easy for you to follow.

This workout starts off by warming up the tissues with light weight and full range of
motion. Improve the mind-body connection by visualizing the muscles contracting, not the
weight moving. Do not go to failure, just get the muscles slightly pumped.

Next, you will be performing circuits with a heavy lift, a single arm lift, and a mobility drill
between the two. Make sure to perform one or two warm up sets and then go heavy on your
big lifts.

The heavy weight stimulates the nervous system and endocrine system to produce more
testosterone and growth hormone to build muscle. The single arm movements isolate the
target muscles and create a high demand from the core stabilizers.

How do we lift heavy and still burn fat? We add in mobility movements between sets as
active rest. This keeps heart rate high, builds core strength and mobility, and improves
movement quality in further sets. 3 birds with one dumbbell.

This workout ends with a Tabata finisher. You will perform the exercise for 20 seconds, rest
for 10 seconds, and then repeat that pattern until you have finished 10 sets total. This is a
brutal way to finish. Lighten the weight if you need to.
 The Arm Days

You will perform the same arm and shoulder day twice each week. More frequency equals
more hypertrophy, as long as you do it correctly. The session will take around than 45
minutes to complete (not including the warm up). Quick and painful, in the best way
possible. The pump is righteous.

Arms (ARM)

These days are specifically designed to fill the gaps in your lifting routine while contributing
to overall muscle gain. The upper body day is mainly focused on chest and back so the arm
days balance you out to keep you proportionate.

Each exercise will be performed for 45 seconds instead of a certain number of repetitions.
Your goal is to continue to perform clean reps the entire 45 seconds for each exercise. This
allows you to focus completely on the muscle contractions and movement quality.

After the 45 seconds, you will rest for 15 seconds (until the top of the minute) and perform
the same pattern for the following exercises in the circuit. Stick to the short rest intervals
and pay attention to the time.

The single arm movements are to be performed for half the time each side (22 seconds
each). Just switch arms quickly half way through the 45 seconds.
 
 Active Recovery Days

There are two active recovery (AR) days. These are free days for you to do whatever kind of
activity you want. Your only requirement is at least 30 minutes of moderate activity on each
of the two active rest days.

You can go to the gym and fill in your routine with anything you want, as long as it is not
high intensity activity. The goal of AR days is mainly to stimulate circulation throughout the
body.

By doing so, you transport good nutrients into the cells of the body while removing toxins
and waste products out of the cells. This can be simply related to stagnant water.

If a pool of water does not circulate, it will become rancid. Humans are walking sacks of
water, so very similar principles apply with the body. You must run the water pump to
stimulate fresh oxygen, nutrients, and life throughout the environment.

Excessive lactic acid is one of those waste products that is accumulated in the body after
high intensity exercise, and it is one of the biggest contributors to exercise-related muscle
soreness and fatigue.

The moderate activity will dramatically improve circulation of the lactic acid, and thus
recovery from the lifting workouts. This allows you to continue focusing on increasing
intensity each week as your body gets stronger. This will help reduce your risk of over-
training.

Also, don’t forget, training frequency is one of the 5 program variables for building muscle
mass. You must constantly work the muscles to burn fuel so you can constantly stimulate
muscle protein synthesis.

You are on the road to a dream body and it is the single footsteps added together that bring
you to the top of the mountain. Don’t take these days off.
 
 Even if you don’t go to the gym, there are plenty of things you can do to elevate your heart
rate. Here is a list of some suggested activities to give you ideas. Bonus points if you get out
in the sunshine to absorb some vitamin D and increase natural serotonin levels at the same
time.
 
Go for a light jog

Go hiking

Swim some laps at the pool

Take the bike out for a cruise down the block

Perform some yard work like mowing the lawn or gardening

Take the dogs to the park and run around with them

Take a lower intensity fitness class like yoga or barre

Perform 3 sets of the dynamic warm up

 De-Load and Re-Load

Over-training

Everyone has heard this term, but few actually know the principles behind it. Over-training
is a condition of extreme fatigue and lack of motivation brought about from too much high
intensity training and not enough recovery.

If you catch it early, you can fully recover in a few days. If you continue to over-train the
body, it can take up to 6 months of no activity for your body to fully recover.

If you are approaching the over-training threshold, you will notice significant reductions in
performance due to chronic fatigue. This can lead to improper exercise form, weakened
tissues, and an increase in the risk of serious injury.

There are three major variables involved in regulating your program to prevent over-
training.

The first is performing the same exercise program for too long. Your nervous system adapts
to the exercises and you no longer receive enough of a stimulus to cause growth. You
usually hit the classic plateau and stop seeing progress.

If you continue to do the same program, your body will also build imbalances which greatly
contribute to your risk of injury due to improper movement patterns.

The second and third reasons are intensity and volume, and they are almost always
connected. Let’s go back to the rule of thumb from the 4 fundamental principles chapter.
As intensity goes up, duration of workout and number of sets goes down.

If intensity and volume are both high for too long, the body eventually begins to wear down
from the over-bearing stimuli. You will notice your energy levels and motivation begin to
significantly drop. This is a key indicator that you need to allow the whole system to recover
adequately. If you don’t you will begin to feel the effects of over-training.

De-load

To prevent over-training, I have included a De-Load week. It is exactly like it sounds. You will
decrease the amount of work you do on every exercise session during the 4th week of the
program to allow the body time to fully recover from the first 3 weeks of training.

This will be done by simply decreasing the number of sets you perform on each exercise
during that week. This allows you to still lift heavy and stimulate the nervous system, but it
also gives you a break to recover, repair, and grow.

Less sets also means a shorter workout so mentally you will get a break during week 4 as
well. Your sessions will be 10-15 minutes shorter which will provide you a little more wiggle
room in your schedule and less stress from thinking about the grueling workout you have in
store for the day.

Make sure to use your workout sheets to perform the appropriate amount of sets on each
day during week 4.
 Super-compensation

This method of backing off for a week to promote recovery is called super-compensation,

and it has a second purpose. The nervous system uses the recovery time to signal extra
growth and repairs to the muscle tissues, so performance and strength are elevated the
following week.

Your body literally super-charges from the extra recovery and is able to break through
previous plateaus and achieve new levels of progress. This technique is commonly used in
the sports training and strength and conditioning realms to prep or peak for a competition.

Virtually any athlete or competitor can benefit from this technique if applied correctly. The
principle is simple: optimal stress followed by optimal recovery elicits optimal growth and
performance gains.

The body is worked hard several weeks prior to the big event and then is allowed extra rest
the few days or week leading up to the competition. The tissues recovery fully and use the
extra energy accumulated during the rest days to over-perform on the big day.

Super-compensation planned correctly by a good coach or athlete almost always results in

personal bests. Olympic athletes use this strategy to set world records, so I think we can
agree it is worth trying.

Re-load

During the 5th and last week of the program, you are going to apply the super-
compensation strategy in your workouts to bust plateaus and keep building muscle.

You will be re-loading the volume back into the workouts that we took out in week 4. Make
sure to follow along with your workout sheets to ensure you perform the correct number of
sets.

You will have extra energy stored up in the nervous system from the previous week so be
sure to add weight to your exercises and go for it all. This is your last week so push it to the
limit.
 
 Putting It All Together

The next 26 pages include your entire workout program. There are 5 workouts each week
for 5 weeks, bringing the total to 25 workouts. Perform the same workout on the same day
each week.

Day 1: Lower body lift (LB)

You start your week with your toughest lift so you can utilize the extra energy from the rest
to perform at your best.

Day 2: Arms (ARM)

This is the first of two arm days. This workout is designed to get you a massive arm and
shoulder pump in 45 minutes or less.

Day 3: Upper body lift (UB)

This workout is the perfect blend of the metabolic lift and the strength lift. The goal is to lift
as much weight as you can for low reps, but to do it without resting. Sounds fun, right?

Day 4: Active recovery (AR)

This is your first active rest day. You are free to do what you like, as long as you dedicate
yourself to at least 30 minutes of moderate to moderately high physical activity.

Day 5: Hybrid lift (HYB)

This will be your third and last lift day of the week so challenge yourself. Go heavy and rest
as little as possible to get the most out of these sessions. The reps are low and the circuits
go quicker than you think!

Day 6: Arms (ARM)

This is the first of two arm days. This workout is designed to get you a massive arm and
shoulder pump in 45 minutes or less.

Day 7: Active recovery (AR)

This is your second active rest day. You are free to do what you like, as long as you dedicate
yourself to at least 30 minutes of moderate to moderately high physical activity.
 De-load and re-load

Make sure to pay attention to the changes in volume during weeks 4 and 5 to avoid over-
training and receive the performance boost associated with super-compensation.

Schedule and warm up

The first page of the program includes a table of the weekly workout schedule so you can
easily identify what workout you are to complete on each day of the week.

It also includes the full-body dynamic warmup that you will perform before every single
session to prepare you for the workout and reduce your risk of injury.
 The Program

Weekly Schedule
Dynamic Warm Up (12 minutes)

     
Any warm up – your preference   2-3 minutes  
     
   8  
1. Cat + cow

     
   8  
2. Snow angels

     
   8 each  
3. Physio ball dead bugs

     
   8 each  
4. Glute bridge march      

     
   8 each  
5. Downward dog + upward dog

     
   5 each  
6. Strider + overhead reach

     
   20  
7. Body squat

     
   5 each  
8. Crossover lunge

     
   20  
9. Seal jacks
 PHASE 1, WEEK 1, DAY 1: LOWER BODY LIFT

Circuit A, 3 sets, 5 minutes

A1) Physio ball glute bridge
A2) KB close stance goblet squat

 
Circuit B, 6 sets, 25 minutes
B1) Barbell pause hip thrusts (3 second pause at top)
B2) Strider + hip slides
B3) KB ipsilateral reverse lunge

 
Circuit C, 6 sets, 25 minutes
C1) Barbell front pause squat (3 second pause at bottom)
C2) Half kneeling foot elevated hip flexor mobilizations
C3) KB ipsilateral single leg dead lift

 
Tabata Finisher, 10 sets, 5 minutes
D) Forward + reverse lunge

Workout duration: __________ minutes

 
 PHASE 1, WEEK 1, DAY 2: ARMS
Circuit A, 3 sets, 25 minutes
A1) Cable half kneeling core lifts (Left side)
A2) Cable half kneeling core lifts (Right side)
A3) Cable front Y raise
A4) Cable behind-the-back lateral raise
A5) Cable reverse fly

 
Circuit B, 3 sets, 25 minutes
B1) KB seated overhead triceps extension
B2) DB seated hammer curl
B3) Cable double arm triceps pushdown
B4) Cable double arm biceps curl
B5) Cable single arm reverse triceps pushdown
B6) Cable single arm curl away

Workout duration: __________ minutes

 
 PHASE 1, WEEK 1, DAY 3: UPPER BODY LIFT
Circuit A, 3 sets, 5 minutes
A1) Bosu push up
A2) Cable bent 1.5 lat pull

 
Circuit B, 6 sets, 25 minutes
B1) Barbell bench press (3 second pause at bottom)
B2) Seated Y + A shoulder mobilizations
B3) KB single arm bent 1.5 row

 
Circuit C, 6 sets, 25 minutes
C1) DB low incline alternating bench press
C2) Snow angels
C3) KB pullover

 
Tabata Finisher, 10 sets, 5 minutes
D) Cable decline chest fly

Workout duration: __________ minutes

 
 PHASE 1, WEEK 1, DAY 5: HYBRID LIFT
Circuit A, 6 sets, 20 minutes
A1) Hex bar dead lift
A2) Chin up (add weight to progress)

 
Circuit B, 6 sets, 20 minutes
B1) Barbell RDL
B2) DB 45’ incline bench press

 
Circuit C, 6 sets, 20 minutes
C1) KB goblet crossover lunge
C2) Barbell bent row (overhand grip)

Workout duration: __________ minutes

 
 PHASE 1, WEEK 1, DAY 6: ARMS
Circuit A, 3 sets, 25 minutes
A1) Cable half kneeling core lifts (Left side)
A2) Cable half kneeling core lifts (Right side)
A3) Cable front Y raise
A4) Cable behind-the-back lateral raise
A5) Cable reverse fly

 
Circuit B, 3 sets, 25 minutes
B1) KB seated overhead triceps extension
B2) DB seated hammer curl
B3) Cable double arm triceps pushdown
B4) Cable double arm biceps curl
B5) Cable single arm reverse triceps pushdown
B6) Cable single arm curl away

Workout duration: __________ minutes

 
 PHASE 1, WEEK 2, DAY 1: LOWER BODY LIFT
Circuit A, 3 sets, 5 minutes
A1) Physio ball glute bridge
A2) KB close stance goblet squat

 
Circuit B, 6 sets, 25 minutes
B1) Barbell pause hip thrusts (3 second pause at top)
B2) Strider + hip slides
B3) KB ipsilateral reverse lunge

 
Circuit C, 6 sets, 25 minutes
C1) Barbell front pause squat (3 second pause at bottom)
C2) Half kneeling foot elevated hip flexor mobilizations
C3) KB ipsilateral single leg dead lift

 
Tabata Finisher, 10 sets, 5 minutes
D) Forward + reverse lunge

Workout duration: __________ minutes

 
 PHASE 1, WEEK 2, DAY 2: ARMS
Circuit A, 3 sets, 25 minutes
A1) Cable half kneeling core lifts (Left side)
A2) Cable half kneeling core lifts (Right side)
A3) Cable front Y raise
A4) Cable behind-the-back lateral raise
A5) Cable reverse fly

 
Circuit B, 3 sets, 25 minutes
B1) KB seated overhead triceps extension
B2) DB seated hammer curl
B3) Cable double arm triceps pushdown
B4) Cable double arm biceps curl
B5) Cable single arm reverse triceps pushdown
B6) Cable single arm curl away

Workout duration: __________ minutes

 
 PHASE 1, WEEK 2, DAY 3: UPPER BODY LIFT
Circuit A, 3 sets, 5 minutes
A1) Bosu push up
A2) Cable bent 1.5 lat pull

 
Circuit B, 6 sets, 25 minutes
B1) Barbell bench press (3 second pause at bottom)
B2) Seated Y + A shoulder mobilizations
B3) KB single arm bent 1.5 row

 
Circuit C, 6 sets, 25 minutes
C1) DB low incline alternating bench press
C2) Snow angels
C3) KB pullover

 
Tabata Finisher, 10 sets, 5 minutes
D) Cable decline chest fly

Workout duration: __________ minutes

 
 PHASE 1, WEEK 2, DAY 5: HYBRID LIFT
Circuit A, 6 sets, 20 minutes
A1) Hex bar dead lift
A2) Chin up (add weight to progress)

 
Circuit B, 6 sets, 20 minutes
B1) Barbell RDL      
B2) DB 45’ incline bench press

 
Circuit C, 6 sets, 20 minutes
C1) KB goblet crossover lunge
C2) Barbell bent row (overhand grip)

Workout duration: __________ minutes

 
 PHASE 1, WEEK 2, DAY 6: ARMS
Circuit A, 3 sets, 25 minutes
A1) Cable half kneeling core lifts (Left side)
A2) Cable half kneeling core lifts (Right side)
A3) Cable front Y raise
A4) Cable behind-the-back lateral raise
A5) Cable reverse fly

 
Circuit B, 3 sets, 25 minutes
B1) KB seated overhead triceps extension
B2) DB seated hammer curl
B3) Cable double arm triceps pushdown
B4) Cable double arm biceps curl
B5) Cable single arm reverse triceps pushdown
B6) Cable single arm curl away

Workout duration: __________ minutes

 
 PHASE 1, WEEK 3, DAY 1: LOWER BODY LIFT
Circuit A, 3 sets, 5 minutes
A1) Physio ball glute bridge
A2) KB close stance goblet squat

 
Circuit B, 6 sets, 25 minutes
B1) Barbell pause hip thrusts (3 second pause at top)
B2) Strider + hip slides
B3) KB ipsilateral reverse lunge

 
Circuit C, 6 sets, 25 minutes
C1) Barbell front pause squat (3 second pause at bottom)
C2) Half kneeling foot elevated hip flexor mobilizations
C3) KB ipsilateral single leg dead lift

 
Tabata Finisher, 10 sets, 5 minutes
D) Forward + reverse lunge

Workout duration: __________ minutes

 
 PHASE 1, WEEK 3, DAY 2: ARMS
Circuit A, 3 sets, 25 minutes
A1) Cable half kneeling core lifts (Left side)
A2) Cable half kneeling core lifts (Right side)
A3) Cable front Y raise
A4) Cable behind-the-back lateral raise
A5) Cable reverse fly

 
Circuit B, 3 sets, 25 minutes
B1) KB seated overhead triceps extension
B2) DB seated hammer curl
B3) Cable double arm triceps pushdown
B4) Cable double arm biceps curl
B5) Cable single arm reverse triceps pushdown
B6) Cable single arm curl away

Workout duration: __________ minutes

 
 PHASE 1, WEEK 3, DAY 3: UPPER BODY LIFT
Circuit A, 3 sets, 5 minutes
A1) Bosu push up
A2) Cable bent 1.5 lat pull

 
Circuit B, 6 sets, 25 minutes
B1) Barbell bench press (3 second pause at bottom)
B2) Seated Y + A shoulder mobilizations
B3) KB single arm bent 1.5 row

 
Circuit C, 6 sets, 25 minutes
C1) DB low incline alternating bench press
C2) Snow angels
C3) KB pullover

 
Tabata Finisher, 10 sets, 5 minutes
D) Cable decline chest fly

Workout duration: __________ minutes

 
 PHASE 1, WEEK 3, DAY 5: HYBRID LIFT
Circuit A, 6 sets, 20 minutes
A1) Hex bar dead lift
A2) Chin up (add weight to progress)

 
Circuit B, 6 sets, 20 minutes
B1) Barbell RDL
B2) DB 45’ incline bench press

 
Circuit C, 6 sets, 20 minutes
C1) KB goblet crossover lunge
C2) Barbell bent row (overhand grip)

Workout duration: __________ minutes

 
 PHASE 1, WEEK 3, DAY 6: ARMS
Circuit A, 3 sets, 25 minutes
A1) Cable half kneeling core lifts (Left side)
A2) Cable half kneeling core lifts (Right side)
A3) Cable front Y raise
A4) Cable behind-the-back lateral raise
A5) Cable reverse fly

 
Circuit B, 3 sets, 25 minutes
B1) KB seated overhead triceps extension
B2) DB seated hammer curl
B3) Cable double arm triceps pushdown
B4) Cable double arm biceps curl
B5) Cable single arm reverse triceps pushdown
B6) Cable single arm curl away

Workout duration: __________ minutes

 
 PHASE 1, WEEK 4, DAY 1: LOWER BODY LIFT (De-load)
Circuit A, 3 sets, 5 minutes
A1) Physio ball glute bridge
A2) KB close stance goblet squat

 
Circuit B, 4 sets, 15 minutes
B1) Barbell pause hip thrusts (3 second pause at top)
B2) Strider + hip slides
B3) KB ipsilateral reverse lunge

 
Circuit C, 4 sets, 15 minutes
C1) Barbell front pause squat (3 second pause at bottom)
C2) Half kneeling foot elevated hip flexor mobilizations
C3) KB ipsilateral single leg dead lift

 
Tabata Finisher, 6 sets, 3 minutes
D) Forward + reverse lunge

Workout duration: __________ minutes

 
 PHASE 1, WEEK 4, DAY 2: ARMS (De-load)
Circuit A, 2 sets, 15 minutes
A1) Cable half kneeling core lifts (Left side)
A2) Cable half kneeling core lifts (Right side)
A3) Cable front Y raise
A4) Cable behind-the-back lateral raise
A5) Cable reverse fly

 
Circuit B, 2 sets, 15 minutes
B1) KB seated overhead triceps extension
B2) DB seated hammer curl
B3) Cable double arm triceps pushdown
B4) Cable double arm biceps curl
B5) Cable single arm reverse triceps pushdown
B6) Cable single arm curl away

Workout duration: __________ minutes

 
 PHASE 1, WEEK 4, DAY 3: UPPER BODY LIFT (De-load)
Circuit A, 3 sets, 5 minutes
A1) Bosu push up
A2) Cable bent 1.5 lat pull

 
Circuit B, 4 sets, 15 minutes
B1) Barbell bench press (3 second pause at bottom)
B2) Seated Y + A shoulder mobilizations
B3) KB single arm bent 1.5 row

 
Circuit C, 6 sets, 15 minutes
C1) DB low incline alternating bench press
C2) Snow angels
C3) KB pullover

 
Tabata Finisher, 6 sets, 3 minutes
D) Cable decline chest fly

Workout duration: __________ minutes

 
 PHASE 1, WEEK 4, DAY 5: HYBRID LIFT (De-load)
Circuit A, 4 sets, 15 minutes
A1) Hex bar dead lift
A2) Chin up (add weight to progress)

 
Circuit B, 4 sets, 15 minutes
B1) Barbell RDL
B2) DB 45’ incline bench press

 
Circuit C, 4 sets, 15 minutes
C1) KB goblet crossover lunge
C2) Barbell bent row (overhand grip)

Workout duration: __________ minutes

 
 PHASE 1, WEEK 4, DAY 6: ARMS (De-load)
Circuit A, 2 sets, 15 minutes
A1) Cable half kneeling core lifts (Left side)
A2) Cable half kneeling core lifts (Right side)
A3) Cable front Y raise
A4) Cable behind-the-back lateral raise
A5) Cable reverse fly

 
Circuit B, 2 sets, 15 minutes
B1) KB seated overhead triceps extension
B2) DB seated hammer curl
B3) Cable double arm triceps pushdown
B4) Cable double arm biceps curl
B5) Cable single arm reverse triceps pushdown
B6) Cable single arm curl away

Workout duration: __________ minutes

 
 PHASE 1, WEEK 5, DAY 1: LOWER BODY LIFT (Re-load)
Circuit A, 3 sets, 5 minutes
A1) Physio ball glute bridge
A2) KB close stance goblet squat

 
Circuit B, 6 sets, 25 minutes
B1) Barbell pause hip thrusts (3 second pause at top)
B2) Strider + hip slides
B3) KB ipsilateral reverse lunge

 
Circuit C, 6 sets, 25 minutes
C1) Barbell front pause squat (3 second pause at bottom)
C2) Half kneeling foot elevated hip flexor mobilizations
C3) KB ipsilateral single leg dead lift

 
Tabata Finisher, 10 sets, 5 minutes
D) Forward + reverse lunge

Workout duration: __________ minutes

 
 PHASE 1, WEEK 5, DAY 2: ARMS (Re-load)
Circuit A, 3 sets, 25 minutes
A1) Cable half kneeling core lifts (Left side)
A2) Cable half kneeling core lifts (Right side)
A3) Cable front Y raise
A4) Cable behind-the-back lateral raise
A5) Cable reverse fly

 
Circuit B, 3 sets, 25 minutes
B1) KB seated overhead triceps extension
B2) DB seated hammer curl
B3) Cable double arm triceps pushdown
B4) Cable double arm biceps curl
B5) Cable single arm reverse triceps pushdown
B6) Cable single arm curl away

Workout duration: __________ minutes

 
 PHASE 1, WEEK 5, DAY 3: UPPER BODY LIFT (Re-load)
Circuit A, 3 sets, 5 minutes
A1) Bosu push up
A2) Cable bent 1.5 lat pull

 
Circuit B, 6 sets, 25 minutes
B1) Barbell bench press (3 second pause at bottom)
B2) Seated Y + A shoulder mobilizations
B3) KB single arm bent 1.5 row

 
Circuit C, 6 sets, 25 minutes
C1) DB low incline alternating bench press
C2) Snow angels
C3) KB pullover

 
Tabata Finisher, 10 sets, 5 minutes
D) Cable decline chest fly

Workout duration: __________ minutes

 
 PHASE 1, WEEK 5, DAY 5: HYBRID LIFT (Re-load)
Circuit A, 6 sets, 20 minutes
A1) Hex bar dead lift
A2) Chin up (add weight to progress)

 
Circuit B, 6 sets, 20 minutes
B1) Barbell RDL
B2) DB 45’ incline bench press

 
Circuit C, 6 sets, 20 minutes
C1) KB goblet crossover lunge
C2) Barbell bent row (overhand grip)

Workout duration: __________ minutes

 
 PHASE 1, WEEK 5, DAY 6: ARMS (Re-load)
Circuit A, 3 sets, 25 minutes
A1) Cable half kneeling core lifts (Left side)
A2) Cable half kneeling core lifts (Right side)
A3) Cable front Y raise
A4) Cable behind-the-back lateral raise
A5) Cable reverse fly

 
Circuit B, 3 sets, 25 minutes
B1) KB seated overhead triceps extension
B2) DB seated hammer curl
B3) Cable double arm triceps pushdown
B4) Cable double arm biceps curl
B5) Cable single arm reverse triceps pushdown
B6) Cable single arm curl away

Workout duration: __________ minutes

 
 Hydration and Nutrition

Water

Everybody knows to drink plenty of water so I won’t draw this out. The larger you are and
the more physically demanding your daily life is, the more water you should drink. I
personally shoot for 1-1.5 gallons a day.

I prefer to add a pinch of pink Himalayan salt to my water to improve hydration and cellular
functions.

Food

JERF – Just eat real food. If you can do that, you’re 90% ahead of everyone else.  Everybody
knows organic vegetables and grass fed meat beat out the local pizza joint.

Just because you can’t see or measure the negative changes in your body occurring on a
cellular level from the food you CHOOSE to eat, doesn’t mean you should claim ignorance is
bliss and make poor food choices.

Where to shop

Shop local when you can. Farmer’s markets are great. Co-ops and certain stores like Trader
Joes are great places to buy quality food for a good price. Usually the more natural it is, the
healthier it is for your body.

Prioritize your money on organic leafy greens and organic animal products. Those are the
most important.

What foods to buy

Make sure to get a healthy combination of carbohydrates, proteins, and fats in your diet.
The key is moderation. Eat a proportional amount of all three. None of them are bad and
they all have their benefits within the body, as long as they are from wholesome, real food
sources.

I provided a grocery list with this training manual to give you examples of healthy food
choices in each category.

Do not eat fast food. Ever. Just don’t do it. Ok? Cool.

Your body is a temple. Treat it with the highest respect, it is the only one you get. Hold
yourself responsible for cultivating a healthy and strong body. Use the adage, “Better to pay
a little to the grocer today than a lot to the doctor tomorrow.”

If you’re interested in learning more, watch these free educational documentaries online.
They are all great informational resources that will catch you up on most content you need
to know about nutrition and health.
 
 “Food Matters”

“Hungry for Change”

“Fed Up”

“That Vitamin Movie”

 
 Grocery List

Dairy (Local when possible)

 
Organic pastured eggs
Organic whole milk
Organic plain Greek yogurt
Organic cheese: Feta, Cheddar, Mozzarella, Cottage cheese

Meats / Proteins (Local when possible)

 
Organic lean meats: Chicken breasts/thighs/legs, turkey
Grass fed red meats: Steak, Ground beef (85% or leaner), Lamb, Bison, Venison
Wild caught fish and seafood

Healthy fats
 
Extra-virgin coconut oil, Olive oil, Avocado oil
Grass fed butter
Avocados
Chia seeds, Flax seeds, Sunflower seeds, Hemp seeds
Cashews, Walnuts, Pecans, Pistachios

Veggies (Farmer’s market when possible)

 
Organic greens: Spinach, Romaine, Kale, Green/Red leaf, Iceberg, Mustards, Collards
Organic veggies: Bell peppers, Broccoli, Celery, Cucumbers, Zucchinis, Tomatoes
Non-organic veggies: Cauliflower, Carrots, Onions, Asparagus, Green Peas, Cabbage
Other veggies are highly encouraged!

Carbs / Fruits (Farmer’s market when possible)

 
Organic fruit: Blueberries, Raspberries, Blackberries, Cherries, Oranges, Lemons,
Bananas, Apples
Organic starches: All types of potatoes, squash, and root vegetable
Non-GMO rice: Wild, Black, Brown, Jasmine

Other
 
 Organic herbs and spices: Pink salt, Pepper, Garlic, Rosemary, Dill, Thyme, Chili
powder, Oregano, Basil
Probiotic: Sauerkraut, Kimchi, Kombucha, Kefir, Greek yogurt
Organic coffee grounds and/or tea if you dabble

 
 Conclusion

I hope that in reading this manual and completing the program, you’ve had a chance to
apply some of my effective principles. You will now have a better philosophy on training and
fitness than you did before.
By no means do I know everything or have all the answers. I’m sure within the next ten
years my very own philosophies will mold with the current science and available research.
But I will always continue to learn and improve. I will constantly keep pursuing knowledge
and delivering it to you so you can achieve your ideal physique and live your dream life too.

Get after it!

The time has come. The call has been made. Your journey begins. Focus on simplicity and
consistency as you work through this program. The universe will test you, but you have the
tools you need to persevere. Keep repeating the small actions with intent and gratitude.
Success starts in the mind.
Find people who share your similar mindset and who will challenge you to be better than
you currently are. Surround yourself with those who can help you reach your goals. Stay
true to the course and you will surely be rewarded. Good luck!
 What Do I Do Next?

You’ve completed the Muscle Mass in 5 Weeks program, which means you are eating,
looking, and feeling better already. You have gotten a taste of a true strength and
conditioning program designed by a professional.
Are you looking for the next step to this program? Do you want more challenging workouts?
Are you ready to take your body to the next level?
Do you prefer to use a structured workout program like this designed by a fitness
professional to help you maximize your results in the gym?
Maybe you already achieved your previous goal and now you have another. Do you want to
shred fat or increase your strength and power?
Click the links below to check out John’s other 5-week exercise programs. The preparatory
information in each book will be similar but every workout is custom designed specific to
the goals of the program.
Fat Loss in 5 Weeks

Don’t forget to visit Kempf Fitness Professional and sign up for free lifetime access to the
exercise video library.
Exercise Video Library Home Page

Over 140 videos demonstrated by a professional fitness specialist to help you safely
optimize your performance and technique while reducing your risk for injury.
You will also find other books, research summaries, and 5 week programs with customized
workouts and methods to help you achieve whatever health and fitness goals you may
have.

Stay in the loop

Follow the links below for access to the other Kempf Fitness Professional social media
platforms. Stay current with the new exercise videos, research, and programs that are
continually being added and updated using the feedback received from the audience.
Kempf Fitness Professional - Facebook Home Page
Kempf Fitness Professional – Instagram Home Page
 
 One Last Thing

If you enjoyed reading this book or found it useful, I’d be very grateful if you took a minute
to post a review on Amazon.
I also encourage those of you who used the program and would like share your testimony,
please feel free to write your story. Better yet, include before and after measurements or
pictures if you have them. It would mean the world to me.
Your support truly does make a big difference and I read the reviews personally. This helps
me receive feedback from my clients so I can make improvements to my future programs
and books.

How to leave a review

OPTION 1: Click the link below to be taken to the page where you can rate and then review
the book. NOTE: You must have an Amazon account and be signed in for this to work.
Link.
OPTION 2: Click the link below and then scroll down toward the bottom of the following
page until you see the customer reviews.
LINK
At the top of the reviews section, there will be a button that says “Write a review”. Click
that button and then proceed to rate and review the book.
Thanks again for taking the time to leave a review. I appreciate you and can’t wait to read
your comments!
 Client review

Susan Ellis, PhD

“John’s fitness programs are amazing. His workouts reflect his holistic approach to fitness,
incorporating strength, cardio, and balance techniques for a full-body workout. His yoga
philosophy adds clearing the mind and developing neuromuscular coordination to the mix.
His attention to the individual is highly appreciated.”

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