INTRODUCTION//

Have you been going to the gym and training to

get that ‘abs out physique’ but it has just never
happened? Or have you always held a bit of extra
weight and want to drop it and get that ripped body
you have thought was unattainable?

SETTING GOALS//
If getting shredded is your ultimate goal then you
need to take a structured approach. By laying out a
diet and training plan you can make what you had only
thought about a reality. In this guide we will give you
an intro into a plan that has been proven to work.
WHAT YOU NEED//
All you need to give this a proper go is access to a
gym with all the usual equipment and a kitchen you
can meal prep in. Add to that a can do attitude and a
little discipline and you have the building blocks to
getting that ultimate Ripped Physique!
YOUR TRAINING
PROGRAM//
Your training program is based on a 7 Day routine
that covers all body parts. If you use this plan for an
average of 8-12 weeks you can expect to see some
amazing results.

The letters before exercises correspond to movements

that are to be completed together, ie. A1 & A2 are to
be done one after another until the amounts of sets
are completed then move on to B1 & B2.
 WEEKLY SCHEDULE

DAY 1 Upper body

DAY 2 Lower body

PROGRAM: GETTING RIPPED
DAY 3 REST

DAY 4 Upper body

LOCATION: GYM DAY 5 Lower body

DAY 6 Cardio and abs

DAY 7 REST

1-2 x 20-30min HIIT* sessions separate to your weight sessions

CARDIO HIIT*
(6-8 x 30sec sprints with 90sec active recovery between each)
1-2 x 30-45min cardio sessions separate to your weight sessions,
CARDIO
or can be added at the end of weight sessions if short on time.
*High Intensity Interval Training

LOWER BODY
BODY PART EXERCISE SETS X REPS REST W/R W/R W/R W/R W/R

A1 Quads BB Back Squats 1 warm up set - 3 x 15 working sets 2 - 3min

B1 Quads 45 Degree Leg Press 3 x 15 2 - 3min

C1 Hamstrings BB Stiff Leg Deadlifts 3 x 15 -

C2 Glutes KB Swings 3 x 15 2 - 3min

D1 Quads Leg Extensions 3 x 15 -

D2 Hamstrings Leg Curls 3 x 15 2 min

E1 Calves Calf Raise/Toe Press 3 x 15 2 min

UPPER BODY
BODY PART EXERCISE SETS X REPS REST W/R W/R W/R W/R W/R

A1 Chest DB Chest Press 1 warm up sets - 3 x 15 working sets -

A2 Back DB Rows 1 warm up sets - 3 x 15 working sets 2 - 3min
Incline Smith Machine
B1 Chest 3 x 15 -
Chest Press
B2 Back Wide-grip Lat Pulldown 3 x 15 2 - 3min
C1 Shoulders DB Shoulder Press 3 x 15 -
C2 Shoulders Seated Lateral Raises 3 x 15 2 min
D1 Biceps Rope Hammer Curls 3 x 15 -
D2 Triceps Overhead Tricep Extension 3 x 15 2 min

ABS / CARDIO
BODY PART EXERCISE SETS X REPS REST W/R W/R W/R W/R W/R

A1 Core Plank 3 x 30sec increase by 10sec every week -

3 x 200m increase by 100m each week
A2 Cardio Rower 2 min
(70-80% effort)
3 x 20sec each side increase by 5-10sec
B1 Core Side plank -
each week
3 x 30sec sprints with 1.5min active
B2 Cardio Stationary Bike 2 min
recovery between each
C1 Abs Medicine Ball Sit ups 3 x 15 -
C2 Abs Russian twists 3 x 15 2min
10-15min varying speed or incline every
D1 Cardio Treadmill -
min on the min.
MEAL PLAN//
The following meal plan covers 1 week of full meals
and supplementation. If followed correctly and not
‘changed’ you will achieve the results you are after.

As you progress you will be able to alter and tweak

this plan accordingly but this is a good base to work
off over an 8-12 week period.
PROGRAM: GETTING RIPPED /PUFs

"MM
NFBU
WFH

QPUBUP
JT
NFBTVSFE
VODPPLFE
3JDF
JT
NFBTVSFE
DPPLFE














&OTVSF
FBDI
NFBM
IBT

TFSWF
PG

GBUT
BEEFE
$IPPTF
GSPN

3
UTQT
&YUSB
7JSHJO
0MJWF
0JM
PS
'MBYTFFE
0JM

WEEKLY DIET PLAN



5CTQ
$PDPOVU
0JM
.$5
0JM
PS
"WPDBEP

3
UTQT
0SHBOJD
(SBTTGFE
CVUUFS
OPSNBM
UBCMF
CVUUFS
OPU
UIF
TBNF

MONDAY Tuesday wednesday thursday friday saturday sunday

- 6 egg white/1 yolk - 1-2 scoops 4)3&%
- 6 egg white/1 yolk - 1-2 scoops SHRED - 4 whole eggs - 1-2 scoops SHRED - 6 egg white/1 yolk
scrambled 4:45&.
protein mixed scrambled SYSTEM protein mixed scrambled SYSTEM protein mixed scrambled
with 50g oats & water with 50g oats & water
BREAKFAST - 50g oats cooked - Small tub low fat
- 50g oats cooked with
50ml skim milk - Small tub low fat
- 50g oats cooked
with 50g oats & water
- Small tub low fat
- 50g oats cooked
with 50ml skim milk with 50ml skim milk with 50ml skim milk
yoghurt - Tea or coffee yoghurt yoghurt
- Tea or coffee - Tea or coffee - Tea or coffee
- Tea or coffee - Tea or coffee - Tea or coffee

- SHRED SYSTEM protein

MID MORNING - SHRED SYSTEM protein - SHRED SYSTEM protein - SHRED SYSTEM protein - SHRED SYSTEM protein
- 1 piece of fruit - 1 piece of fruit - 30g Almonds - 1 piece of fruit
- SHRED SYSTEM protein - SHRED SYSTEM protein
- 30g Almonds

- Medium tin tuna - 200 – 300g Lean steak - Medium tin tuna
(185g) - 200 - 300g Grilled - 200 - 300g Grilled (185g) - 200 - 300g Grilled
chicken breast - 2 Cups steamed chicken breast chicken breast - 200 – 300g Lean steak
- Garden salad with ¼ - Garden salad with
LUNCH avocado - 2 Cups steamed
vegetables
- 1 Cup of steamed red
- 2 Cups steamed
olive oil
- 2 Cups steamed - 2 Cups steamed
vegetables
- 1 Cup of vegetables vegetables vegetables
steamed basmati rice with 3 tsp organic - 1 Cup of steamed - 100g sweet potato
- 100g sweet butter - 100g sweet potato - 100g sweet potato
rice brown rice
potato
- 20g almonds
- 4 hard boiled egg
AFTERNOON - 30g almonds with salad - Tuna / salad if hungry
sticks - MAX’S SuperShred bar - Tuna / salad if hungry
- 1 piece of fruit
- 30g almonds
whites + salad (or tuna/
- 1 piece of fruit
- 30g almonds
salad)
- 200 – 300g - 200 – 300g Grilled - 200 – 300g Grilled - 200 – 300g Grilled
Kangaroo or Lamb chicken breast - 200 – 300g Grilled - 200 – 300g Chicken white fish - 200 – 300g Chicken Turkey breast
DINNER - Large salad - Large salad with white fish or lean red meat & - Large garden salad or lean red meat & - Large salad
or 2 - 3 cups steamed avocado or 2 - 3 vegetable stir fry or 2 - 3 cups steamed vegetable stir fry or 2 - 3 cups steamed
- Large salad + 1/4 - 200g mashed
vegetables cups steamed vegetables vegetables
vegetables avocado pumpkin

EVENING - ANABOLIC NIGHT - ANABOLIC NIGHT - ANABOLIC NIGHT - ANABOLIC NIGHT - ANABOLIC NIGHT - ANABOLIC NIGHT - ANABOLIC NIGHT
- MAX’S BCAA’S - MAX’S BCAA’S - MAX’S BCAA’S - MAX’S BCAA’S - MAX’S BCAA’S - MAX’S BCAA’S - MAX’S BCAA’S
(about 15 mins before bed)
- MAX’S Glutamine+ - MAX’S Glutamine+ - MAX’S Glutamine+ - MAX’S Glutamine+ - MAX’S Glutamine+ - MAX’S Glutamine+ - MAX’S Glutamine+

PRE WORKOUT - MAX’S Creatine X8 - MAX’S Creatine X8 - MAX’S Creatine X8 - MAX’S Creatine X8 - MAX’S Creatine X8 - MAX’S Creatine X8 - MAX’S Creatine X8
(about 15-20 mins before) - MAX’S BetaPump - MAX’S BetaPump - MAX’S BetaPump - MAX’S BetaPump - MAX’S BetaPump - MAX’S BetaPump - MAX’S BetaPump

DURING WORKOUT - MAX’S Intraboost - MAX’S Intraboost - MAX’S Intraboost - MAX’S Intraboost - MAX’S Intraboost - MAX’S Intraboost - MAX’S Intraboost

- SHRED SYSTEM - SHRED SYSTEM - SHRED SYSTEM - SHRED SYSTEM - SHRED SYSTEM - SHRED SYSTEM - SHRED SYSTEM
AFTER WORKOUT - MAX’S BCAA’S - MAX’S BCAA’S - MAX’S BCAA’S - MAX’S BCAA’S - MAX’S BCAA’S - MAX’S BCAA’S - MAX’S BCAA’S
- MAX’S Glutamine+ - MAX’S Glutamine+ - MAX’S Glutamine+ - MAX’S Glutamine+ - MAX’S Glutamine+ - MAX’S Glutamine+ - MAX’S Glutamine+
SUPPLEMENTS//
Supplements make up an important part of any
training and diet plan. They definitely aren’t the be all
and all of them though!

The right supplementation will give you that extra

benefit of recovery, fat burning and help you reach
your calorie intake goals in a convenient and
effective way. Knowing what to take and when is very
important and that is why we have made it easy to
follow in the meal plans.
SUPPLEMENTS//
SHRED SYSTEM
MAX’S Shred System Protein is packed with the
latest in lean nutrition science, including our
sustained release Lean Protein Blend, a powerful
Fat Incinerating Complex, and our Nitrogen
Retention Technology to help burn off fat and
bring out your lean and muscular physique!

ANABOLIC NIGHT
MAX’S Anabolic Night is Australia best-
selling night protein. It provides up to 8 hours
of continuous protein release to keep you
recovering and growing all night. Up to 60% of
new muscle growth occurs while you sleep – if
you give your body the right nutrients. Don’t
waste your hard hours in the gym with poor night
time nutrition - Use Anabolic Night and wake up
bigger!

BCAA 10:1:1 GLUTAMINE+ CREATINE X8

MAX’S BCAA 10:1:1 is a high
Leucine, Branched Chain Amino
Acid formulation designed to
maximise energy, recovery and
protein synthesis during and
after training. This all important
Amino Acid is the building block
to muscle gains.
MAX’S Glutamine+ is a blend
of highly pure L-Glutamine base
combined with stable N-Acetyl
L-Glutamine that is formulated to
stop muscle catabolism (tissue
breakdown) and stimulates
muscle anabolism (muscle
synthesis)
MAX’S Creatine X8 is at the
cutting edge of Creatine
technology. Each Creatine
hybrid has a different absorption
speed and different entry point
into your muscle’s energy cycles.
The result – fast and sustained
release for maximum energy
and powerful muscle gains.
SUPPLEMENTS//
BETAPUMP
RED ALERT
MAX’S Lab Series BetaPump
RED ALERT Pre Workout – the
next evolution of BetaPump.
The result... BIGGER PUMPS,
SUPER FOCUS and MONSTER
ENERGY! This highly potent pre-
workout can be single or double
scooped to give the most intense
energy and cognition offering
from MAX’S Lab Series to date!
INTRABOOST T-DEX FAT
ADVANCE BURNER -
MAX’S IntraBoost Advance is
our new and improved Intra-
workout formula designed to
maximise your training intensity
to the end of every workout.
It is highly concentrated and
contains 8 grams of pure
pharmaceutical grade BCAA’S
in a 2:1:1 ratio.
OPTIONAL
MAX’S T-DEX is an advanced
thermogenic formula designed
to increase your metabolism
and burn body fat. The
cognition enhancers and energy
amplifying complex makes it
the perfect addition to your pre-
workout stack. Providing the
energy and mental focus to get
through the hardest of workouts
or busiest of days.
STAYING ON
TRACK//
The tips and tricks you need to stay on track and
achieve the results you are after.
TIPS & TRICKS//
You never stop learning in this game, and even though you may have been training for
some time there are always plenty of options to get more out of your training. As you ramp
up the intensity here are some things to think about:

1. Training Partner – Nothing beats a good training partner. If you can find
someone who trains with you in every workout, really pushes you, competes
with you, forces you to do 2 more reps when you would normally quit, and
stops you from missing a workout, then they are worth their weight in protein
powder!

2. Push, Push, Push – If you are feeling good or if you finish your last set and
feel you could have gone a bit harder or lifted a bit heavier weight, there’s
no harm in doing another set or two to really smash your muscles into
submission and force new growth. These exercises, sets and reps are a guide
as to the minimum amount of training you should do to get good results, you
can change them around as you get more experience.

3. Try New Stuff - Further to the last point, look for new exercises, new ways
of doing old exercises, or new training programs. Check out what others are
doing in the gym. Get online and look for new training ideas. Mix your training
up, keep it fresh and you will get more out of it.
4. Be Flexible – We’re not talking about joint flexibility, but the ability to adapt
to changing situations. Sometimes your gym will be crowded which means
your workout plans might get messed up. For example, if there is a que for
the leg press machine, do your leg extensions first, or perhaps substitute with
squats. Know what alternatives you can use so you don’t waste time, cool
down or lose momentum and reduce the effectiveness of your training.

5. Motivation! – Staying on track and motivated is the key to your success. Slight
slip ups and missing sessions isn’t a reason to throw it all away. Sometimes life
gets in the way but if you take a step back, re-focus and dive into the routine
again you will find it will only be a minor hiccup and you will be able to still
achieve awesome results.

6. Recovery Nutrition – We keep going on about this but it’s so important. Make
sure you have a protein shake straight after every training session. This is the
single biggest thing you can do to maximize muscle recovery. We recommend
taking a big serve of your favorite MAX’S protein mixed in milk.
FINALLY//
This will not come easy. There is no magic trick to
building a lean an ripped physique. It requires hard
work and dedication. BUT it’s not rocket science
either - if you stick to the plan, do the work and stay
consistent, YOU WILL SEE RESULTS!

“EXCUSES DON’T
GET RESULTS”