LDNM Bulking Bible V2.0 MASTERLDNM

at t e n t i o n
LDN Muscle accept no liability for any injury, loss or damage resulting
from physical exercise. By following our guide you voluntarily assume the
inherent risk of physical/resistance training. Should you suffer from any
medical conditions, injuries or allergies, or should you be in any doubt
whatsoever, we advise you seek medical/professional advice immediately
and do NOT proceed to partake in any activity. Any supplements featured
within the guides are optional and must be taken in strict accordance
with manufactures recommendations, if in any doubt always consult
a physician. Always ensure your technique is correct and train within
your own capabilities and observe any safety practices/code of conducts
present within your own gym.
Copyright
As with all our products the LDN Muscle Bulking Bible V2.0 is subject to
our standard terms and conditions, disclaimer and protected by copyright,
and as such any attempts to;
• Copy or duplicate
• Issue copies
• Sell, rent or lend
• Show or communicate
This guide to other members of the public, is strictly prohibited.
02 w w w. L D N M u s c l e .c o m bulking bible v2
welcome
Congratulations, and welcome, to #TeamLDNM, and to the unrivalled and fully

comprehensive LDNM Bulking Bible Volume 2!
Building on the unparalleled success of the original LDNM Bulking Bible, the
#BBV2 aims to produce even greater size, strength and power gains over the 22
week duration. Whether you are new to the LDNM movement or a loyal follower,
we can guarantee, you will not be disappointed by the contents. The #BBV2 has
evolved with our increasing knowledge, experience and constant interactions
with you guys- put simply- you won’t find better value anywhere else.
We thrive on helping the widest range of people possible reach their health and
fitness goals, so please stay in touch as we love to see, hear and read about
your progress via Twitter, Instagram, Facebook and Emails. Those all-important
progress photos can be sent to Tom@LDNMuscle.com and if they get featured
on our social media channels (with your consent) you could win some LDNM
goodies in recognition of your hard work!
As always, #TeamLDNM are on hand 24/7 to answer any queries, resolve any
problems and provide assistance as and when needed. We are (probably) the
most active health and fitness account on Twitter, so if you need a quick reply;
be sure to tweet at us.
LDNM co-founders @LB_LDNM and @MB_LDNM will be following the #BBV2 and
documenting their progress regularly on Twitter and Instagram- so you can see
what honest, natural and realistic gains actually look like!
We strongly suggest you download the ‘My Fitness Pal’ smartphone app before
starting the #BBV2; it will make tracking calories and macros a lot easier.
Commit to the plan- consistently training hard and effectively whilst abiding by
the diet closely- and you will make those all-important size, strength and power
gains that you desire!
All that’s left to say is,
#LetTheGainsBegin
Lloyd, Max, James & Tom.
Contents
training programme 05
supplements & discounts 14
h e a lt h & w e l l- b e i n g 21
tracking your progress 30
nutrition 33
WORKOUTS 52
W H AT N E X T ? 99
glossary 101
TRAINING programme
Bulking isn’t about low reps, big
weights, grunting and getting
unnecessarily fat.
The BBV2 training programme is
you the most potential increases in

muscle size, strength and power;
utilising a high frequency split with
weekly undulating periodization
aesthetic and athletic progression-

whilst minimising fat gains and the
chances of a plateau or regression.
06
VOLUME- POWER- STRENGTH TA P E R W E E K LIFTING
HYPERTROPhY HYPERTROPHY WEEK PHASE
WEEK WEEK
w w w. L D N M u s c l e .c o m
1 2 3 4
Training programme
ACCUMULATION
5 6 7
8 9 10 11 INTENSIFICATION
12 13 14
ACCUMULATION
15 16 17 18
19 20 21 22 INTENSIFICATION
bulking bible v2
07
mon tue wed thu fri s at sun
VOLUME-
Compound Back and Chest and
HYPERTROPY Auxiliary Lifts Rest Legs and abs Rest
Lifts biceps triceps
(wEEK A)
Training programme
POWER-
Explosive Back and Chest and
HYPERTROPY Speed Work Rest Legs and abs Rest
Work biceps triceps
(WEEK B)
STRENGTH Rest Upper Body 1 Lower Body 1 Rest Upper Body 2 Lower Body 2 Rest
(WEEK C)
TA P E R Compound
Auxiliary Lifts Rest
Back and Chest and
Legs and abs Rest
Lifts biceps triceps
(WEEK D)
bulking bible v2
Training programme
W h y d o w e u s e u n d u l at i n g p e r i o d i z at i o n ?
Conventionally, coaches would have you follow a week long routine,
repeated for anywhere from 4-12 weeks. Unfortunately, due to the
human body’s incredible capacity for adaptation, you will often only
see small gains from continuously repeating a one-dimensional routine.
Even if you increase the weight used every week, it is unlikely you will
see the gains you desire.
Why is this?
This style of training is very often sub-optimal as it does not manipulate the
different training variables effectively (or at all), and the linear routine provides
either too little intensity, or too much, leading to under or overtraining. These
both reduce the effectiveness of a routine as they do not force the body to
compensate maximally, which results in the most muscle growth.
W h a t d o e s o u r p r o g r a m m e d o d i f f e r e n t ly ?
By manipulating the training variables:

• Load
• Volume
• Tempo
• Muscle action
• Rest intervals
We are providing the body with a changing stimuli, session upon session, week
upon week. The use of different training loads and phases allows us to create
specified periods of over-reaching, temporarily pushing you into the realms of
overtraining, in a controlled manner. By coupling this with the use of strategic
taper weeks (reduced training volume), we ensure each training phase has the
most effect and that during this recovery the body super-compensates and
adapts, maximising your gains in muscle strength, size, power and endurance.
Training programme
E x p l a n at i o n o f o v e r - r e a c h i n g v s o v e r t r a i n i n g
There has been a lot of talk about overtraining recently. A few years
ago it was paramount to avoid overtraining at all costs; if you spend
any more than an hour in the gym and your muscles would literally start
wasting away before your eyes. More recently, in the typical extreme
fashion of the fitness industry, people are now claiming that you ‘can’t
over-train’ and that you should be in the gym twice a day, every day,
for 3 hours at time.
The reality is, as for almost every case, the moderate answer between
the two extremes holds true. You can over-train, but it isn’t as common
as once thought. And in fact, you need specified periods of overtrain-
ing in order for your programme to give best results- this is where
over-reaching theory comes in.
under training vs over-reaching vs overtraining
Stimuli (training) is applied - A - and over a period of weeks, causes an

accumulation of stress. Moving through the training phase, you will begin to
feel fatigued and your performance/strength will temporarily decrease. By
reducing (not removing) the stimuli - B - at the correct point (taper week), the
body may ‘super-compensate’ in attempt to adapt to the recently applied stress
(by increasing muscular size/strength/power/endurance dependant on training),
achieving homeostasis at a level of higher conditioning. This is defined as over-
reaching.
Under training is where the stimuli applied to the individual is too little,
providing insufficient stress to force the body to ‘super-compensate.’
Overtraining is where the stimuli applied to the individual is too great, over-
stressing them so they cannot recover efficiently. The return to homeostasis
can often take several weeks (of reduced training) with no resulting super-
compensation, rendering the initial stimuli (training) ineffective.
If at any point during the bulking bible you feel as if you are moving into the
realms of overtraining, be sure to assess your diet, recovery and personal/
professional life first. If your diet or recovery is poor, or there are external
factors stressing you, they can easily impact upon your training leading to a
drop in performance.
Training programme
Symptoms of over overtraining
Remember, you will experience some of these symptoms during periods of

over-reaching. If they persist for longer than a couple of weeks, you should
break from the training programme and complete the taper week twice, or until
the symptoms desist.
• Increased resting heart rate • Increased niggles/injuries

• Inability to reach maximum HR • Frequent colds/infections
• Decreased strength • Insomnia
• Inability to complete workouts • Depression/irritability
• Persistent DOMS • Loss of appetite
• General fatigue • Loss of motivation
E x p l a n at i o n o f d i f f e r e n t l i f t i n g p h a s e s
In the training calendar you will have spotted the different ‘lifting phases’-
namely accumulation and intensification- this is how they differ from one-
another.
Accumulation – The focus here is on a high training volume. If you are
performing X sets of Y reps on an exercise, you should use the same weight for
each set, aiming to reach failure on the last set.
Intensification – The focus here switches to building up to the heaviest
weight. If you are performing X sets of Y reps on an exercise, you should
increase the weight each set, aiming for the final set to be the heaviest weight
you can use for Y reps (you may have heard this referred to as a ‘pyramid set’).
As an example, if you were doing 4 sets of 12 reps on bench press these are the
different weights you would use:
Accumulation – 4 sets, all at 60kg
Intensification – first set at 40kg, second set at 50kg, third set at 60kg, fourth
set at 70kg
Be sure to change your mental attitude when changing phases. Both hurt, but
you have to be willing to push yourself hard- every session, every exercise- of
the intensification phase. You should approach each exercise as if you are
aiming to set a personal best on the final set.
Training programme
FAQs
Can you move the training schedule around?
The training schedule is merely a SUGGESTION.

The most important factor is that it fits your lifestyle. If you prefer to only
workout on weekdays- simply move your rest days to weekends. Play football
on Saturdays? Move legs to Sunday. Just be sure to allow one full day between
training the same body part twice.
can you work out 4 times a week?
Yes. Condense the compound lifts and auxiliary lifts sessions (power and speed
sessions in week B) into one workout. You should do 1 exercise per body part in
this combined workout, otherwise it will take a long time!
W h y i s t h e r e n o c a r d i o i n t h e t i m e ta b l e ?
We believe cardio is important year round for health and fitness, but during
a bulking phase the focus is building muscle, not reducing body fat. For this
reason, cardio type and timing is far less important. We have included a
SELECTION OF CARDIO WORKOUTS which should be fitted into your schedule at
times that best suit you, between 1 and 3 times a week.

Compound/ Rest Chest and Legs and Back and Run Cycle
am Auxiliary triceps abs biceps
Rest Swim
pm

Auxiliary Rest Rugby Chest and
am lifts match triceps
Compound Rugby Legs and Back and Rest
pm lifts training abs biceps

Auxiliary Rest HIIT Rest
am lifts
Compound 5-a-side Rest Chest and Back and Legs and Rest
pm lifts triceps biceps abs
Training programme
Doesn’t cardio ruin your gains?
Believe it or not, cardio (even endurance cardio!) won’t steal your gains, so long
as you are in a total calorific surplus!! Although this requires some NUTRITIONAL
ADAPTATIONS.
Why isn’t it a typical bodybuilding style split?
The archetypical bodybuilding style split- chest Monday, back Tuesday, leg
Wednesday and so forth- works ok for ‘chemically enhanced’ bodybuilders as
they have an enhanced capacity for growth. In this routine, the entire training
volume for said muscle group is performed on one day.
For those of us who look to get the most out of a programme, and do it
naturally, the most influential factor for increasing muscle size is training
frequency (with enough volume – doing one set of bicep curls every day would
not be enough volume!). We do this by splitting a typical training volume of 12-
20 sets per muscle between 2 or 3 sessions. This allows you to train with a much
higher intensity, doubling (or tripling!) the stimuli, and potential growth, we are
providing the muscle with.
An easier way to think of it may be in terms of meal frequency. Would you eat
all your protein in one meal? No; as this would only ‘switch on’ protein synthesis
once a day. Would you constantly snack on protein? No; because you wouldn’t
eat enough protein at once to fully ‘switch on’ protein synthesis. The optimal
method is to spread your protein evenly between 4-5 meals a day, maximising
the potential for muscle growth.
This is the approach we apply to our training periodization, spreading sufficient
volume between multiple training sessions. The end result? You get bigger and
stronger.
C a n yo u s k i p t h e p o w e r w o r k a n d ta p e r w e e k ?
NO. Both of these are important facets in the training programme which cannot
be overlooked if you want to make the best gains on the BBV2.
Power (total work done/time) is important for improving sports performance,
coordination and quality of muscle contractions (improving muscle contractions
will lead to increased muscle stimulation, and therefore more potential growth
from other sessions).
Taper weeks temporarily reduce the stimuli you are applying to the muscles
by reducing the training volume. This allows the muscles to recover and repair
without reducing the load being placed upon them, avoiding any decreases in
strength that are often associated with rest weeks.
C a n yo u r e p e at a p h a s e ?
If you really enjoy a week, you can repeat it! Although we urge you not to skip
one week in order to repeat another.
Training programme
If you are new to lifting, will the training programme be too much?
If you are new to ‘proper’ training- we advise doing the taper week twice as
acclimation (do not go to failure) before embarking on the full programme. The
key focus here should be on learning the correct technique for the compound
lifts. You can also take additional taper weeks (after weeks 7 and 14) if you feel
the need, to avoid overtraining.
W h at i f yo u g e t i l l m i d - w e e k o r h av e t o s k i p a p h a s e ?
If for any reason you have to stop training mid-week and subsequently miss
the remaining sessions, we recommend starting that week’s training from the
beginning when you get back in the gym.
Should you train if you get ill?
This is a personal call; in our experience if you are experiencing a minor head
cold you can train through it. If it is anything more serious, we would advise
resting and visiting a doctor if the symptoms persist.
Be respectful of other gym users; it is unfair to expose them to any contagious
illness you may have.
W h at a b o u t p r o g r e s s i v e o v e r l o a d ?
We advise you to increase weight used by 2.5-5kg every cycle of accumulation.
W h at h a p p e n s t o d e a d l i f t s d u r i n g i n t e n s i f i c at i o n ?
Mentally, break the total number of deadlifts into 3 or 4 sets. On the first ‘set’
you should start at a lower weight than usual, and on ‘completion’ of each ‘set’
you should progressively add more weight.
Why are there no suggested weights for each exercise?
We cannot tell you the weight to be used for each exercise because everyone
following the BBV2 will be of different conditioning! We can suggest the
percentage of your 1 rep max you should be lifting for each exercise, but again,
this is merely a suggestion. If you can lift more than the suggested percentage
for the given number of reps, lift more. If you can’t lift as much as suggested, lift
less. It comes down to you making the decision based on your own capabilities.
supplements &
DISCOUNT CODES
We can promise you this - there
are no ‘secret breakthrough
supplements’ that will get you
massive or lean. We remain
unsponsored and independent
to ensure our advice and
recommendations are always
honest, unbiased and genuinely
helpful.
But if your diet, training and
balance with an enjoyable lifestyle
are on-point, there are a few core
sports supplements that can help
optimise your progress.
14 w w w. L D N M u s c l e .c o m Bulking bible v2
supplements & discount codes
Supplements are a contentious point for us here at LDNM. Cumulative-
ly, we have spent over 20 years using and (probably) tens of thousands
of pounds buying them.
We still buy our own supplements, but only from companies that
produce high quality products at reasonable prices– we avoid eating
cheap, processed foods full of poor quality ingredients, so why would
we consume poor quality supplements?
We have separated the supplements we use into two different ‘tiers’.
The ‘tier one’ supplements are more important to us than ‘tier two,’
so stick with these if you are strapped for cash.
Tier one
C r e at i n e
Creatine has been the most studied supplement in sports science. Creatine
is natural and is not a steroid. It DOES NOT build muscle, but provides your
muscles with the capacity to derive more energy in short bursts. This will allow
you to work out at a higher intensity for longer, giving you the potential to
stimulate more protein synthesis. Supplementing with 3-5g a day will achieve
100% muscle saturation.
We take 3-5g in water or with a shake post workout or at breakfast on non-
training days. We recommend taking a 2 week break after 6-8 weeks continued
use.
If you want to know more about creatine, click here.
whey protein
You know when milk goes off and it separates into two layers- a white solid
which settles to the bottom and a translucent yellowish liquid that floats on
top- this liquid is impure whey protein. But even if you are in desperate need of
protein we advise you don’t drink it, it tastes awful!
Whey protein has an excellent amino acid profile, high in leucine, which initiates
protein synthesis quickly. There are two main forms– whey CONCENTRATES
and whey ISOLATES. Whey isolates have a more advanced filtration method so
the protein powder is often more ‘pure’- containing less sugars and fats- and
is more bioavailable (more of the protein is converted into muscle tissue). So if
you opt for a whey isolate, you may be getting more protein for your pound! (If
you are lactose intolerant, stick to whey isolates to avoid high levels of lactose).
Watch out for companies that add poor quality ‘filler proteins’ such as soy and
pea so they can cut costs. Companies aren’t required to list the ingredients
they put in supplements in order of most-to-least abundant (unlike on food
packaging). So even if soy is at the end of the ingredients list, it might be
present in high quantities.
We use whey as a convenience tool to make up our protein macros when we are
on the go, or in a rush.
branched chain amino acids (bcaas)
Plasma leucine levels are elevated when we eat a meal (that contains leucine!),
stimulating protein synthesis. Once plasma leucine levels reach or exceed the
‘leucine threshold’ your body has been signalled to perform the maximum
amount of protein synthesis and any additional leucine will have little additional
affect. Plasma leucine levels gradually fall as your body utilises it for protein
synthesis or production of energy, so once they return to baseline values, we
eat again!
When we work out, we are damaging and breaking down muscle and we
are also using a lot of energy. The body will use plasma glucose and plasma
leucine for energy at this point; so to minimise the amount of protein our body
breaks down while working out we take an ‘intra-workout’ BCAA supplement
(drink or tablets). Pure BCAAs are highly available so make their way into the
bloodstream quickly, elevating plasma leucine levels and ‘switching on’ protein
synthesis to avoid potential muscle catabolism.
We take 6-8g of BCAAs intra-workout (a dose larger than 4g of leucine will have
little additional effect).
If you want to know more about BCAAs, click here.
Tier two
dextrose
When you work out, you use energy- the longer, more intense or higher the
volume within the session- the more energy you will use. When we feel our
energy start to drop, so does the intensity of our session. And when intensity
drops, so does your performance; resulting in decreased potential for muscle
growth.
Simple carbohydrates provide a fast digesting energy source and consuming
these during your workout allows you to maintain a higher level of performance
for longer. There are plenty of expensive, fast digesting carbs on the market
but as far as we are concerned, they offer little benefit over dextrose for a huge
increase in price.
We take dextrose intra-workout, the amount determined by our macros.
i n s ta n t o at s
Instant oats are an incredibly convenient, low GI, easy to transport, high carb
(per 100g) convenience tool; rarely leaving you feeling bloated, and reasonably
low in fat. They are our go to carb source.
We take them at any meal, or on the go, if we need to make up carbohydrate
macros.
zma
Zinc is important for almost all metabolic processes- especially protein synthesis
and maintenance of a healthy immune system, while magnesium helps regulate
electrolyte balance, energy production and neuromuscular function. ZMA is a
specific blend of zinc and magnesium designed to support these processes and
many (including us) note sensations of deeper sleep when supplementing with
it.
pre-workout
Pre-workouts have become a staple addition to the supplements of any boy who
has been to the gym more than twice in his life.
With an ingredient list longer than your arm and a promise that the heftier
the price tag the more frightening for you, and worrying for people in your
immediate vicinity, the experience will be- pre-workouts can be useful on
occasions when you are incredibly tired- but persistent use will leave you reliant
and lethargic.
But jokes aside, doubling the recommended dose will eventually kill you (claim
unsubstantiated).
Remember; the main ingredient of legal pre-workouts is caffeine. If you want to
save yourself money- buy caffeine tablets- or keep things simple and stick with a
double espresso. We take these 30 minutes before working out.
discount codes
These EXCLUSIVE BBV2 discount codes can’t be found anywhere else on
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PLEASE NOTE, THE DISCOUNT CODES WILL ONLY BE EFFECTIVE IF YOU
ACCESS THE COMPANY WEBSITES THROUGH THE HYPERLINKS PROVIDED
IN THIS GUIDE! CODES ARE CASE SENSITIVE AND BE SURE TO REGISTER
WITH EACH COMPANY WHEN PLACING AN ORDER OTHERWISE THEY MAY
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Genetic Supplements are undoubtedly one of the most
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The Protein Works stock supplements to fulfil for your

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• iBCAA
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Go Nutrition offer a fantastic range of flavours as well as

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h e a lt h & w e l l - b e i n g
It’s all good training to your
optimum and eating well, but if you
supplement the right micronutrients,
stay conditioned and maintain an
will help keep progress consistent

and sustainable; ultimately creating
a more optimal environment for
continuous, uninterrupted gains.
Here, we discuss some simple ways to
maintain your health and well-being.
and body; to keep you motivated,
illness- and ultimately avoid losing

your hard earned gains!
h e a lt h & w e l l- b e i n g
s u p p l e m e n tat i o n a n d d i e t
These are a few key diet and supplements principles we use to stay
on top of our game during the winter months.
V i ta m i n D 3 S u p p l e m e n tat i o n
Vitamin D3 is naturally synthesised by the body when the skin is exposed to

direct sunlight of high enough intensity. It is no surprise then that majority of
the British population are D3 deficient! It is generally recommended that 5-10
minutes a day of exposure to direct sunlight (for light skinned individuals)
should be sufficient for healthy D3 production - darker skinned individuals will
need longer dependant on the intensity of their skin pigment.
Therefore supplementation is a good health practice and may help prevent a
number of illnesses, diseases, and is also theorised to assist in fat metabolism.
• It is only when the UV index is greater than 3 that the UV-B wavelengths
sufficient for vitamin D3 production are reached. The number of days in a
year where the UV index is greater than 3 becomes fewer the further you
are from the equator, and is also weather dependent. This makes vitamin D3
supplementation especially important during winter months in countries of
higher latitudes.
• We tend to supplement with liquid D3, 600-2500 IU daily with breakfast (or as
directed on the product).
I r o n S u p p l e m e n tat i o n
Iron is important as it is a key component to make the red blood cells work
properly. Iron is an essential vitamin given its inclusion in oxygen-carrying
proteins (myoglobin and haemoglobin) found in red blood cells and muscle
cells, responsible for oxygen uptake and delivery with the body.
• Iron is especially important for those who take part in a physical or endurance
sport and females (an estimated 1 in 2 females are iron deficient Worldwide).
• Red meat (leaner lamb and beef cuts), some vegetables (spinach, Swiss chard,
raw kale), nuts and seeds, animal livers, dark chocolate, molluscs, beans and
pulses are all good sources of dietary iron.
• Iron supplementation can also prevent and help treat conditions such as
anaemia and shortness of breath.
h y d r at i o n
Being well hydrated has countless health and performance benefits,

unsurprising, given water accounts for around 60% of the body (by weight)!
It is crucial for almost every metabolic function and pathway, which is why
dehydration affects us so much. So drink up.
• Being well hydrated improves satiety and helps reduce the occurrence of
injuries, headaches, illness and various ailments.
• We aim for anywhere between 2.5 - 4 litres, dependent on intensity of session
or daily activity and the weather conditions.
• If you struggle to drink enough water daily, buy a plastic 2 litre bottle of water.
Fill it up every morning and try to make sure you finish it by the end of the
day. Be sure to get a new bottle every few weeks.
• Drinking a pint of cold water upon waking is great way to wake yourself up,
whilst re-hydrating, given that you can lose a lot of water throughout the
night.
M u lt i - v i ta m i n s , v i ta m i n C a n d z i n c
All of the aforementioned are arguable in their effect on health and

performance. However they are cheap, readily available and will have some
placebo effect- great in a time of need of a mental boost.
• All three are good additions to your diet in order to include a larger spectrum
of micronutrients you may not be ingesting from your diet alone.
• Vitamin C and zinc supplementation has also been said to assist with recovery
with regards to training and common colds.
• Zinc is also a main component of many creams and pills designed to improve
skin, hair and nail health.
d i e ta ry f i b r e
Fibre is technically a carbohydrate and can be sub-categorised into two groups:

water soluble and water insoluble (both have different properties) which are
essential to maintain a healthy digestive tract.
• Dietary fibre can be found in many whole grain foods; beans and pulses, fruits
and vegetables and some grains. Its main role is to keep the digestive tract
and gut healthy and functioning; helping keep you regular!
• Benefits include lowering blood cholesterol and sugar regulation, increased
satiety and weight management.
• Fibres positive impacts on the body are dependent upon adequate hydration,
and in order to harness all the potential benefits remaining well hydrated at
all times is key.
• Fibre intakes for different weights are laid out within the macros table. If you
are consistently falling short of the right amount, you should add oat bran or a
fibre supplement (such as ON Fitness Fibre) to your daily diet.
f r u i t a n d v e g e ta b l e s
The foods that so many of us love to hate. Your mum always told you to eat
your greens, and she was right.
• As widely documented, fruit and vegetables are a great source of

micronutrients (vitamins and minerals) such as vitamin C, iron, potassium and
folate.
• Both fruit and veg are good sources of fibre, essential for maintaining gut
health and preventing constipation amongst other digestion problems. Diets
with a healthy level of fibre have also been shown to reduce your risk of bowel
cancer.
• Some cancers, heart disease and strokes are thought to be reduced in
likelihood by adequate fruit and veg consumption in one’s diet.
• Fruit and veg add variety to your diet, in colour and taste, creating a more
balanced diet.
• The placebo effect of eating and including a variety of fruit and veg
is invaluable when feeling unwell and or unhealthy, alongside the
aforementioned physical benefits.
• Inclusion of fruit and some veg also reduces sweet food cravings and increases
satiety at and post-meals.
• We tend to limit fruit to 1-3 pieces a day, structured around workouts, due
to its high sugar content. It may well be better than refined sugars but is not
entirely helpful in large portions and may cause digestives issues/discomfort!
• If you really cannot stand to eat vegetables, we suggest blending them with
flavoured whey protein and water. Spinach, kale, cabbage, carrot, cucumber,
courgette and broccoli all have very little flavour when blended, so become
almost undetectable as part of a protein smoothie.
Stretching and Hot and Cold Work
Keeping the body in good condition is ultimately the key to the

longevity, sustainability and success of your training, nutrition and
dedication. To look at it simply; you wouldn’t keep driving your car if
it was displaying a warning light or making weird noises, treat your
body the same way- don’t ignore injuries and niggles- sort them out!
We must stretch regularly and properly treat and rehabilitate injuries
where possible (although we always recommend getting a specialist
opinion where possible).
stretching
• Mobility exercises and or ballistic/dynamic stretches to be completed pre-

workout.
• Stretching to be completed post-workout and or after a warm/hot shower or
bath.
• Progressive stretching keeps you flexible, helping to prevent injury, facilitate
progress and aid performance.
• It also helps to break down scar tissue, ensuring the muscle fibres align and
repair in a more preferential and efficient way post-injury.
• Stretching 1-2 times daily, dependent on your flexibility, is recommended.
• For our lower body stretching routine, read this article.
cold work
To be used during the inflammatory phase (0-72 hours post-injury).
• Cold work slows down blood flow to an injury; reducing inflammation, swelling
and pain.
• It can be used immediately after an injury, or event that aggravates a chronic
or existing injury.
• Strains, sprains, impact injuries, and bruising can be treated initially with cold
therapy.
• How to: Rest, Ice, Elevate and Compress the injured area, keeping the limb
straight. Employ a thin layer between the cold pack and skin to avoid burning
the skin; checking every 5-10 minutes to ensure there is no damage occurring
to the skin.
• Do not: use for more than 20 minutes or more than once within a 60 minute
period.
h e at w o r k
To be used after the inflammatory phase of the injury.
• Heat work through recovering muscular injuries is recommended; heat

treatment increases blood flow to the affected region.
• This is beneficial after the inflammatory phase of an injury, since more blood
flow means more nutrients and oxygen are transported to the damaged tissue-
therefore speed up the healing process.
• Heat can also help to reduce pain, tightness and muscle spasm as well as
reducing joint stiffness.
• How to: use for no longer than 20 minutes, employing a thin non-flammable
layer between the pack and the skin to avoid burning yourself. Try to raise the
limb above the heart where possible, keeping it in a straight position.
• Do not: use if there is still swelling in the area, or if you have poor circulation
(as with diabetes sufferers), or more than once in a 60 minute period.
Foam Roller: Self Myofascial Release
Keeping your body in top condition is key for staying injury free and healthy;
foam-rolling can help reduce tightness and knots, increasing neuromuscular
ability and flexibility- and ultimately potential performance!
• Foam rolling is not a direct replacement for a complete stretching routine,

a proper warm up, or proper cool down; it is a useful method to reduce
muscle soreness, knots and tightness associated with weights and sports via
increasing flexibility and blood flow.
• Foam rolling is great for warming up (legs and back especially), stretching out
tight and sore muscle groups and at the end of an intense workout. It helps to
increase blood flow and circulation, aiding healing and potentially preventing
injury.
• Pre-workout: it has been reported to aid in increasing the range of motion
at the joints, reducing knots and improving neuromuscular performance;
whereas static (‘cold’) stretching can have a detrimental effect here pre-activity.
• Recovery: foam rolling immediately post-workout, or within 24-48 hours of an
event, has been shown to improve an athlete’s ability to perform again sooner;
alongside reducing muscle soreness (DOMS) more readily in order to improve
their capacity to train more frequently and effectively.
• Check our full review here.
l i f e s t y l e a n d s u s ta i n a b i l i t y
You might be following the most effective training programme in the

world, but if it’s not enjoyable and you feel as if the gym controls
your entire life, chances are you won’t be able to stick with it for
very long.
Here are some of our top tips for making the BBV2 as enjoyable and
sustainable as possible.
alcohol
You may have seen people preaching how any alcohol ruins your gains and
hormones, and questioning your dedication if you choose not to permanently
abstain from drinking. We are not those people. Alcohol is fine in moderation,
even good for you, and who honestly doesn’t enjoy a drink with friends or family
every so often (or every Friday!)?
• We do not enforce a no-drinking policy upon people. We feel this is your choice
and unsustainable for many, facilitating binge behaviour in many people-
arguably worse than drinking regularly but moderating intake.
• Consuming alcohol in small amounts does not negatively affect your training
and gains, separate of the added calorific intake and certain mixers.
• For the full article that details the truth about alcohol and fitness and dispels
the bro-science, click here.
• That being said, getting smashed twice a week will definitely impact on your
training, recovery and impair your potential to build new muscle. Moderation
is key!
body acne
This affects some more than others, but can be lessened by following some
simple practices, vital to improving skin health and condition, and reducing self-
consciousness.
• Avoid wearing heavy or tight fitting clothing, stick with vests or tops made from
wicking/breathing fabric.
• Wear fresh clothes for each training session.
• Shower after every training session.
• Use non-scented body wash to avoid irritating your skin.
• @LB_LDNM discusses body acne and how to reduce and prevent it in greater
detail here.
p l ay i n g s p o r t
The BBV2 is designed to increase muscle mass, strength and general athletic
performance, therefore it needs to be able to fit into routines of those who play
at recreational or higher levels of sport.
• You can directly replace cardio sessions from the Bulking Bible V2.0 with
training or matches within reason.
• Resistance sessions may also be replaced at certain periods if sport specific
training intensity grants it, or injury prevents it.
• If playing a higher level of sport consider restructuring the weekly schedule
to best fit your needs; i.e. legs, chest or shoulders the day before a big rugby
match or the day of the week you compete would not be ideal! Thus adjusting
the workout schedule to fit your lifestyle and commitment is a good move; of
course we can assist you with restructuring the workout schedule if necessary!
sleep and recovery
Inadequate rest and recovery can negatively affect hypertrophy and strength
gains, muscle repair, and ultimately your health and mood! This means those
who are not allowing enough time, getting enough sleep, or consuming enough
to properly refuel and recover are more at risk of injury, loss of motivation,
slower results, hitting plateaus and ultimately, regression.
• The recommended amount of sleep is around 8 hours, but given busy and
demanding daily schedules we aim for anywhere between 5-8 hours of
constant sleep.
• We also suggest employing 10-20 minute power naps in times of need!
• A green tea or coffee can also be consumed immediately pre-nap, this should
allow you to wake up naturally after 20-30 minutes revitalised and ready to
keep on grinding!
• For more on optimal rest and recovery, read this article.
managing stress
Undue stress can negatively affect all areas of your life, compounding anger and
frustration, therefore we must learn to effectively manage and deal with periods
of high pressure. Organising your days and weeks ahead of time, and planning
for short and long term targets is a great way of clearing your head.
• Setting long and short term goals for training is recommended. This gives
training a purpose, keeping you motivated with a clear goal in mind- helping
to settle thoughts and reduce potential stress/over thinking associated with
training.
• Employing a ‘To-Do List’ helps us give structure to a day or week, granting
you a sense of achievement, organisation and purpose once again upon
completion of each point.
• For more on setting goals, read this article.
Finding Balance
Finding an effective balance between your private, professional and training

life is important; ever more so if you have family/other-half commitments, and
further again if you play high-level or recreational sport! Finding a sustainable
balance can be tricky, but ultimately is necessary to facilitate consistent and
progressive movement towards your long term fitness goals, without negatively
affecting other areas of your life.
For this reason we DO NOT EVER preach to only ever ‘eat clean’, and then
actively encourage binge behaviour with huge cheat meals and days. Similarly
we don’t encourage completely cutting out carbohydrates or alcohol. We always
have, and always will, encourage employing a more flexible diet, alongside
promoting realistic amounts of food, carbohydrates and frequency of meals.
Moderation, balance within life and consistent, sustainable, safe progress and
coupled with education; that is the LDNM Way.
• If you are constantly late home or to see your girlfriend/boyfriend, or even

skipping visits to your parents or grandparents because of the gym, step back
and look at the bigger picture. Is cutting short or missing one session, for the
sake of your loved ones, really going to affect your aesthetics in the long run?
• @MB_LDNM discusses finding the right balance in more detail here.
tracking your
progress
Tracking your progress should be
and reliable way possible. To do

this we are going to have to keep
all tests consistently consistent and
fair, as with GCSE science!
You should utilise the following
recording your progress with the

Bulking Bible V2.0.
Complete the tests below, every
other Monday morning- so
fortnightly- or every 14 days!
tracking your progress
The Methods
Remember, it’s not all about the numbers on the scales! This article
details and justifies the below methods of measurement and more
in great detail.
weight
• Use the same scales where possible.

• Weigh yourself with the same amount of food and drink inside you (upon
waking, after going to the toilet is recommended- but keep it consistent).
• Wear the same amount of clothing each time.
week 0 2 4 6 8 10 12 14 16 18 20 22
weight
body measurements
To be taken with a tape measure in a tensed and relaxed format; twice per body
part ultimately! Get a partner to help if possible, and be sure to use either cm or
inches consistently!
• Measuring your chest girth: measure the circumference around your chest at
its widest point. For most men this will be just below the armpits.
• Measuring your upper arm: measure the circumference around the thickest
part of your upper arm. Commonly at the peak of bicep to peak of tricep.
• Measuring your upper thigh: measure the circumference around your upper
thigh at its widest point. This is usually equidistant from the knee and hip.
• Measuring your calfs: measure the circumference around your calf at its widest
point. Usually closer to the knee than the ankle.
week 0 2 4 6 8 10 12 14 16 18 20 22
chest
arm
thigh
calf
tracking your progress
2 repetition maximum strength
This is not something we advise for new lifters (less than 12 months). The
tendency to lose correct form when attempting heavy maximal lifts severely
increases the risk of an injury.
Attempting 2 rep max lifts are preferable to 1 rep max lifts, as they ensure at
least one full rep is performed!
If you want to assess the compound lifts; we suggest performing 2 rep max
testing towards the end of your taper week. Be sure to warm up properly!
week 0 4 11 18 22
deadlift
s q u at
bench
pull up
s e l f i e d o c u m e n tat i o n
• Take a before photo on day one or prior to starting the BBV2.

• Take all photos in the same location and conditions if possible; lighting, food
and drink consumed and time of day (either pumped or relaxed, but stay
consistent across all photos) are all important variables and should be kept the
same.
• If you have tattoos please ensure your photos are consistent- always a selfie
or always another person taking the image- otherwise they will appear to
have changed sides! This helps avoid irritating the part of the population who
cannot comprehend how a mirror works.
• Full body shot; head and feet not compulsory. Although a noticeable feature
such as the face does help prevent people claiming the photos are different
people!
• Using the same background also helps to verify the legitimacy of the
transformation.
• 1 x front view, and 1 x side view photo taken each time.
• Preferably, in (LDNM!) short-shorts or (modest) underwear!
nutrition
Properly considered and structured food
(and drink) intake is absolutely necessary
if you are aiming to make the most gains
during an optimal lean bulking phase,
period. Improving your size, strength and
power, without unnecessarily increasing
body fat stores, requires an optimal
amount of meals, calories and macros.
Months of arduous research (aka. eating)
from #TeamLDNM has gone into the
Nutrition Section to ensure it is as user-
friendly as possible, without reducing the
about nutrition, tracking macros and

calories will you properly ‘learn your body’,
not by simply guessing what it needs!
nutrition
your diet
Diet is probably the most important section in any training plan that
aims to improve your aesthetics, but it is all too easy to get caught
up in the old ‘I’m going to eat as much and often as possible’ bulking
mentality.
It’s not about looking and feeling like a sausage during the winter
months, we still want to be able to get our kit off and have everyone
‘mirin. We aim to strike the optimal balance between staying as lean
as possible while gaining as much muscle as possible by continu-
ously manipulating our diet- but don’t worry, we make it as simple
as possible.
You might have heard the new buzzword going around the fitness
industry- reverse dieting- the process of steadily adding calories to
your diet over time. This isn’t anything new or ground-breaking, we
have been doing it here for years (our tag line is ‘building lean muscle
naturally’ after all!) and it featured in the original Bulking Bible. It
proved to give solid results in the past and with a few tweaks, is set
to yield even more gains
E x p l a n at i o n o f m a c r o n u t r i e n t s - a k a - m a c r o s
For those of you who are new to the concept of macros, food is predominantly
made of 3 things;
• Water
Water has no calorific value- it provides no energy directly to us by consuming
it- but is important for almost every metabolic function and pathway within the
body.
• Micronutrients and trace elements

Micronutrients and trace elements encompass vitamins, trace minerals and
trace elements- these also have virtually no calorific value- but are required for
a range of metabolic functions.
• Macronutrients
Macronutrients are the chemical compounds we consume in large quantities
providing us with the majority of our energy. These are categorised by food
group, primarily- carbohydrates, fats and protein. In the realms of the health
and fitness industry these are commonly called macros, referring to the total
amount of each food group to be consumed at a meal or daily.
nutrition
Different food groups
We all know the different food groups, but their roles within the body vary:
• Carbohydrates
Carbohydrates have an energy density of 4 calories per gram. They are the
body’s fast acting, primary energy source – and building new muscle requires
surplus energy! Having more energy (eating more calories) than your body uses
is the key factor when it comes to building muscle and putting on weight.
• Fats
Fats have an energy density of 9 calories per gram. They are incredibly
important for the human body – without them the body could not function
properly. They are necessary to maintain healthy cell membranes, neurone
function, absorption of fat soluble vitamins and production of hormones
(especially testosterone). Fat does not reduce insulin response to a meal, but
holds food in the stomach for longer before passing into the intestines.
• Protein
Protein has an energy density of 4 calories per gram. After water, your body is
made up mainly of protein. It is used to repair and build new body tissue, as
well as regulating hormonal processes and building enzymes. To build muscle, it
is essential we maintain a positive nitrogen balance (more muscle tissue being
built than broken down) by eating good quality protein every 3-4 hours.
How do calories and macros work together?
Your total daily calories (kcal) are determined by your total daily macros.
Your daily total calories are equal to the sum of your daily intake of each
macronutrient (in grams) multiplied by its energy density (kcal per gram).
nutrition
e x p l a n at i o n o f b o dy t y p e s
While many key nutritional points hold true for everyone, our bodies are all
different and therefore everyone will need slightly different macros. The major
factors affecting macros are bodyweight and body type. Generally the heavier
you are, the more calories- and higher the macros- you require. Body type is a
bit more complicated, but we have clarified the points below:
Endomorph: have a slower metabolism, building muscle easily but also storing
excess calories as fat. Require a lower daily kcal intake and tend to store less
body fat when consuming slightly higher fat/lower carb macros.
Mesomorph: have a moderate metabolism, building muscle relatively easily
while remaining fairly lean- although can gain excess body fat if consuming
excess kcal. Require moderate daily kcal intake and tend to gain more muscle
mass when consuming higher carb/lower fat macros.
Ectomorph: have a fast metabolism, do not gain muscle or fat easily. Require
high daily kcal intake with both high carbohydrate and high fat macros to build
muscle.
Can you be between body types?
Yes, we believe you can express traits of different body types- in this case you
should take the calorie and macro values between the two body types you
(naturally) most closely resemble.
nutrition
flexible dieting
At LDNM we firmly believe in flexible dieting; we do not exclude any particular

foods from our diet or label them as ‘good,’ ‘clean’ or ‘bad.’ Exclusion and
stigmatisation (especially with the inclusion of all you can eat ‘cheat meals’ in
your diet) builds a very bad psychological relationship with food. A diet that you
don’t enjoy, that actively encourages binge behaviour, but leaves you feeling
bad when you do should not be the basis of any plan.
Don’t be duped into believing ‘eating clean’ has mystical super powers allowing
you to gain kilos of lean muscle in weeks, or shred you to 5% body fat in 10
weeks. This is a lie many fitness models and fake natties try to hide their drug
abuse behind. If you followed a diet for 10 weeks where 100% of your macros
were from chicken, rice, broccoli and nuts every day- or alternatively 80% of
your macros were from chicken, rice, broccoli and nuts, and 20% were from
ice cream, chocolate and other ‘bad’ foods - there would be no discernible
difference in your physique either way.
But do not take away the idea that you can eat ice cream, cheesecake and
pop tarts, washed down with a protein shake, to make up the majority of your
macros at every meal- this would have a huge detrimental effect on your health,
performance and subsequently gains. Eating your fruit and veg, lower GI carb
sources and avoiding large amounts of processed foods will leave you feeling
healthier and more energetic- but building a bowl of cereal or a chocolate bar
into your meals will not be detrimental.
Being able to enjoy your diet is the key to sustainability, which facilitates long
term success. Learning portion control and tracking macros allows you to lead
a life where every decision is not second guessed for fear of ruining your gains.
No diet should stop you going out for dinner with friends (limit you to a choice
of 3 items on the menu) or being able to have a roast dinner with the family.
You might go a bit over or under on your macros from time to time- don’t cry
about it- learn from your mistakes and move on. The most important factor in
making progress is being able to hit your macros consistently. Therefore, it is
better to have a diet that is 90% optimal that you can keep to 100% of the time,
than a diet that is 100% optimal but you can only stick to 50% of the time.
For daily examples of flexible dieting in practice, follow the accounts MB_LDNM
and LB_LDNM on My Fitness Pal. They track the majority of their food on here,
so you can view total daily meals, macros and calories, and most importantly
foods and drinks consumed.
nutrition
Building your own diet
‘Give a man a man a fish and you will feed him for a day; teach him to fish and
you will feed him for a lifetime.’ Robson Green, Extreme Fishing Season 3 (not a
real quote).
As we mentioned above, the key to a successful diet is to tailor it so that
YOU can follow it and YOU enjoy it. We have listed example meal plans in the
sections below, but chances are they won’t be to everyone’s tastes. We would
rather each of you learnt the necessary skills from this guide to build your own
diet, allowing you to get the best results. The key points are:
• Spend some time learning to use My Fitness Pal.

• Learn what 100g of commonly eaten foods look like (click here to see our
macro list of commonly eaten foods).
• Learn to use ‘utility foods’ high in one macronutrient (such as whey protein,
powdered oats and peanut butter) that can be used to hit your meal macros.
If you can master these 3 tips, you will be able to guesstimate the macros in
different food sources with a reasonably high degree of accuracy, even when no
nutritional information is available, so you can stick to your diet easily wherever
you go.
Adding bulking calories aka ‘Reverse Dieting’
Reverse dieting is the process of steadily adding calories over a period of

time. This avoids the age old problem of a looking like a sausage when you
bulk, caused by a massive initial jump in calories which are then held steady
throughout the period of your bulk. We now know that metabolism is not static-
it adapts to your calorific intake over time- this is why the initial jump in calories
soon becomes ineffective for building additional muscle.
It is more effective for us to steadily add calories, staying ahead of our adapting
metabolism and enabling us to make consistent gains in muscle without large
increases in fat.
We advise adding calories to your diet every 2 weeks as shown below (if you are
not building up to the diet), the amount dependant on your body type.
• Start of week 1: Macros for your starting weight + bulking macros

• Start of week 3: Macros for your starting weight + (2 x bulking macros)
• Start of week 5: Macros for your starting weight + (3 x bulking macros)
And so forth.
39
endomorph mesomorph
Weight T o ta l Protein Fat s Carbs T o ta l Protein Fat s Carbs
nutrition
your macros
(kg) (kcal) (g) (g) (g) (kcal) (g) (g) (g)

50 1980 150 49 220 2178 150 48 271
55 2123 165 52 231 2335 165 52 285
60 2265 180 56 242 2492 180 55 300
65 2408 195 59 254 2648 195 59 315
70 2550 210 63 265 2805 210 62 330
75 2693 225 66 276 2962 225 66 345
80 2835 240 70 287 3119 240 69 360
85 2978 255 74 298 3275 255 73 375
90 3120 270 77 310 3432 270 76 389
95 3263 285 81 321 3589 285 80 404
100 3405 300 84 332 3746 300 83 419
difference
per kg
29 3 0.7 2 31 3 0.7 3.0
bulking
50 1 1 9 75 1 1.5 14
macros
bulking bible v2
40
endo-ecto ectomorph
Weight T o ta l Protein Fat s Carbs T o ta l Protein Fat s Carbs
nutrition
(kcal) (g) (g) (g) (kcal) (g) (g) (g)

your macros
(kg)
50 2178 150 61 243 2475 150 69 299
55 2335 165 65 256 2653 165 74 316
60 2492 180 69 269 2831 180 79 333
65 2648 195 74 282 3009 195 84 350
70 2805 210 78 295 3188 210 89 367
75 2962 225 82 308 3366 225 93 384
80 3119 240 87 321 3544 240 98 400
85 3275 255 91 334 3722 255 103 417
90 3432 270 95 347 3900 270 108 434
95 3589 285 100 359 4078 285 113 451
100 3746 300 104 372 4256 300 118 468
difference
per kg
31 3 0.9 2.6 36 3 1.0 3.4
bulking
75 1 2.1 13 100 1 2.8 23
macros
bulking bible v2
nutrition
training before breakfast (06:00 WO example)
P r o t e i n fat s carbs
Upon waking 0% 0% 15%

meal 1 - 07:30 20% 10% 25%
meal 2 - 11:00 20% 15% 20%
meal 3 - 14:30 20% 20% 20%
meal 4 - 18:00 20% 25% 10%
meal 5 - 21:30 20% 30% 10%
training after breakfast (07:30 WO example)
meal 1 - 06:00 20% 15% 20%

intra wo 0% 0% 10%
meal 2 - 09:00 20% 10% 25%
meal 3 - 13:00 20% 20% 20%
meal 4 - 17:00 20% 25% 15%
meal 5 - 21:30 20% 30% 10%
nutrition
t r a i n i n g at l u n c h ( 1 2 : 3 0 W O e x a m p l e )
meal 1 - 07:00 20% 25% 10%

meal 2 - 11:00 20% 25% 15%
intra wo 0% 0% 10%
meal 3 - 14:00 20% 10% 25%
meal 4 - 18:00 20% 20% 20%
meal 5 - 22:00 20% 20% 20%
training in the evening (17:30 WO example)
meal 1 - 08:00 20% 30% 10%

meal 2 - 12:00 20% 25% 15%
meal 3 - 16:00 20% 15% 20%
Intra WO 0% 0% 10%
meal 4 - 19:00 20% 10% 25%
meal 5 - 23:00 20% 20% 20%
nutrition
training before bed (20:30 WO example)
meal 1 - 07:30 20% 30% 15%

meal 2 - 11:30 20% 25% 15%
meal 3 - 15:30 20% 20% 15%
meal 4 - 19:00 20% 15% 20%
intra wo 0% 0% 10%
meal 5 - 23:00 20% 10% 25%
r e s t d ay
meal 1 - 09:00 20% 15% 25%

meal 2 - 12:30 20% 20% 25%
meal 3 - 16:30 20% 20% 20%
meal 4 - 19:30 20% 20% 15%
meal 5 - 23:00 20% 25% 15%
nutrition
example meals
training before
breakfast
Upon Banana , 6-8g BCAAs,and

20g of dextrose shake
waking
whey and instant oats

meal 1 shake, large banana,
blueberries
white basmati rice, basil
meal 2
pesto, chicken breast, plum training after
tomatoes
apple
breakfast
white basmati rice, basil
pesto, chicken breast, plum LDNM Protein Porridge
meal 3 tomatoes meal 1 (or shake equivalent)
a few oreos
Lean sausages, mash,
peas, broccoli
meal 4 whey and instant oats intra-wo dextrose + BCAAS
shake
greek Yoghurt, Chocolate
whey, Blueberries, mango and 0% yoghurt
meal 5 Chocolate Hazlenut meal 2 whey and instant oats
Butter, Rolled Oats shake
Turkey Burgers, whole

wheat pasta, red pesto,
meal 3 baby spinach, diced
tomatoes
LDNM Lean Chilli,
basmati rice, 0%
meal 4 yoghurt (or sour
cream)
Pitta breads or muffins,

meal 5 filled with bacon
medallions and eggs
nutrition
example meals
t r a i n i n g at l u n c h
Wholemeal toast,
meal 1 scrambled eggs, sliced
ham, baby spinach
whey, instant oats and

meal 2 greens powder shake
2 pieces of fruit
intra-wo dextrose + BCAAS training in the

evening
white Basmati rice,
trimmed rump steam
marinated turkey breast
meal 3 skewers, fried bell meal 1 with egg and leafy veg
peppers, garlic and onion MArmite on toast
Half pound beef burger

Egg fried basmati rice, peas
meal 4 with white and sweet meal 2 and ldnm tuna burgers
potato chips
bowl of ben & jerries whey, instant oats and

meal 5 whey, instant oats and meal 3 greens powder shake
greens powder shake 2 pieces of fruit
intra-wo dextrose + BCAAS
Chicken breast and

meal 4 mixed salad
crunchy nut w. skimmed
milk
meal 5 LDNM Protein Porridge
nutrition
example meals
training before bed
2 x wholemeal toast,
lean steak, scrambled
meal 1 eggs, sliced green
beans
Savoury rice, peas, diced

meal 2 sweet peppers and LDNM
tuna burgers
whey, instant oats and

meal 3 greens powder shake
r e s t d ay
piece of fruit
poached eggs on toast

LDNM Healthy Chicken Saag
meal 4 with white basmati rice meal 1 whey and instant oats
shake
chicken and mixed veg

intra-wo dextrose + BCAAS meal 2 tortilla wraps
Buffalo sausages, puy

lentils, with diced red popcorn, nuts
meal 5 onion and garlic meal 3 whey and instant oats
Shreddies w. skimmed milk shake
meal 4 roast dinner
peanut butter
meal 5 whey, instant oats and
greens powder shake
nutrition
faqs
Adapting to the diet from a cut or lower calorie diet
If your current diet is similar to that laid out in the guide (within 300-400 kcal),
you can build up your calorific intake/macros to maintenance levels over 1-2
weeks.
If your current diet is completely different to the guide- maybe you have just
finished a cut or been following your own nutrition plan- rather than jumping up
to your maintenance macros, it would be better to reverse diet up, in the order
below:
• Increase your protein intake by 10-20g per week
• Increase/decrease fat intake by 5-10g per week
• Increase carbohydrate intake by 10-20g per week
How does the bulking diet work?
Every 2 weeks you should add additional calories/macros to your maintenance

calories/macros as explained in the ‘reverse dieting’ section. The amount is
determined by your body type and is listed below the maintenance macro
tables.
D e c r e a s i n g c a l o r i e s o n r e s t d ay
Whether you decrease calories on a rest day comes down to personal

preference. If we are active on a rest day- playing football etc- we will keep our
total calorie intake constant, if we are going to be sedentary- sitting around the
house/office- we will reduce our total carbohydrate macros for the day by 20%
(the macro split per meal remains the same).
A d v i c e f o r v e g e ta r i a n s
For vegetarians following the guide, we suggest they try to eat at least 20g of
whole food protein at a meal and also supplement with 2-3g of BCAAs alongside.
The BCAAs combined with the protein from the meal will achieve the right
amount of leucine needed to stimulate maximum protein synthesis - the same
effect eating the full amount of protein would have.
The ‘left over’ protein macros - i.e. The 20g of protein that wasn’t eaten - can
instead be consumed as additional carbs or fats of the same kcal value at that
meal (20g of carbs or 9g of fat).
fibre - the missing calories
If you have noticed ‘missing’ calories from your macros, do not fret! These
calories are your daily fibre macros, dependant on your weight.
weight (kg) 50 55 60 65 70 75 80 85 90 95 100

fibre (g) 30 33 36 39 42 45 48 51 54 57 60
nutrition
W h at i f yo u c a n ’ t e at at t h e s p e c i f i e d t i m e s i n t h e g u i d e ?
The times within the guide are EXAMPLES. It is fine to move the meal times to
better suit your schedule, but as a rough guide you should:
• Be looking to eat around every 4 hours.

• Eat your pre-workout meal 90-120 minutes before gyming.
• Eat your post-workout meal 30-60 minutes after gyming.
W h a t i f y o u r m e a l i s d e l a y e d , o r m i s s e d e n t i r e ly ?
Life happens. The worst thing you can do is fixate on it; getting stressed is more
likely to cause you problems with your family/partner/work colleagues. Simply
eat at the next available opportunity, or if you end up missing a meal, split the
meals macros evenly between your remaining meals.
W h at i f yo u c a n ’ t e at a ‘ p r o p e r ’ m e a l b e c a u s e o f w o r k ?
We advise making a meal replacement shake from whey protein, instant oats
and nut butters equivalent to your macros, if you cannot eat a ‘proper’ meal for
whatever reason.
H o w s h o u l d yo u e at a r o u n d s h i f t w o r k / n i g h t s ?
How you eat on shifts or night work should be no different to as if you were
working regular hours. Your meals times should be based around when you gym
in accordance to when you wake up. For example if you were working 19:00-
07:00, waking up at 16:00 and gyming at 17:30, you should follow the training at
07:30 macro split but change the meal timings to approximately:
meal 1 - 16:00
intra wo
meal 2 - 18:45
meal 3 - 23:00
meal 4 - 13:30
meal 5 - 07:30
nutrition
T h e r e i s a l o t o f c a r b o h y d r a t e s t o e a t, i s t h e r e a n y w a y t o m a k e i t e a s i e r ?
When you consume carbohydrates as part of a ‘complex’ meal (a meal

containing fats, protein and fibre) the GI of the carbohydrates becomes skewed
(the GI appears to lower) as their digestion is slowed. Therefore, it is perfectly
fine to consume SOME higher GI carbs as part of your meals. We advise limiting
higher GI carbs to around 25% of total carb macros for health reasons.
If you are still struggling to hit those carb macros, it is definitely worth investing
in some INSTANT OATS.
using my fitness pal to track your macros
The smartphone app My Fitness Pal is easy and intuitive to use- it even features
a barcode scanner that automatically enters the foods nutritional information.
For an in depth look at how to use it, read this article.
C a n y o u h av e c h e at m e a l s / d ay s ?
The desire for cheat meals, or even days, often comes from a diet that restricts
you to only eating ‘good’ or ‘clean’ foods which causes craving for certain foods
to build up. With flexible dieting you can build ‘bad’ foods into your meals,
knocking cravings on the head when they arise and eliminating the need for
‘cheat’ meals.
Can you snack between meals?
We prefer to stick with 5 square meals a day; thirst can often be perceived as
hunger, so have a tall glass of cold water, wait 10 minutes and see if it subsides.
If there is still no change and you need to snack, we tend to stick with high
volume, low calorie food (such as popcorn, vegetables or Hartley’s jelly). Just be
sure to log any snacks in My Fitness Pal and account for them by subtracting
these macros from your next meal.
H o w m a n y v e g e ta b l e s c a n yo u h av e w i t h yo u r m e a l s ?
Vegetables are a great source of fibre; you should aim to include them at most
meals.
Leafy vegetables (e.g. lettuce, kale) are the lowest in carbs, then stem/flower
vegetables (e.g. broccoli, mushrooms, asparagus) while root vegetables (e.g.
parsnips, squash) are the highest. As a rule of thumb- vegetables should cover
around a third of your plate at a meal (approximately 100g), but you can have
more or less- but be sure to account for these in your meal macros.
nutrition
W h at h a p p e n s i f yo u g o o v e r o n o n e m a c r o ?
If you go over on one macro, you should drop the others so that you total daily
calories remain equal. Or if you aren’t so concerned about gaining a little extra
body fat- just take the extra calories on the chin.
How do you account for cardio while bulking?
Simple; it is just a case of making sure you are in a total daily calorific surplus.
You need to account for calories being burnt during cardio and then add
additional calories to your meals (we prefer to add these as carbs).
For sessions lasting 45 minutes or less, we recommend adding additional
calories (carbs) to the meals before and after. As a rough guide we recommend
adding:
• Bodyweight (kg) /2 = carbohydrates (g)

For sessions lasting 45 minutes or longer (or intense sessions lasting
longer than 30 minutes), we recommend supplementing with intra-session
carbohydrates (we recommend dextrose). As a rough guide for every additional
30-45 minutes (on top of the first 45 minutes) you should consume:
• Bodyweight (kg) /2 = carbohydrates (g)
Can you drink tea or coffee?
Coffee and teas are both fine to consume in moderation- try to limit yourself to
4 cups a day (due to caffeine content)- and cut the sugar.
Can you use sauces with your meals?
Sauces are fine to use with your food, just be sure to account for them within
your meal macros if they are high calorie (such as mayonnaise or sweet chilli
sauce) – and be wary of those containing high amounts of salt.
H o w m u c h s a lt s h o u l d y o u b e c o n s u m i n g a d ay ?
This depends on a multitude of factors- government guidelines are less than

6g per day for an adult- but you may want to keep your salt intake lower if
there is a history of high blood pressure in your family, as salt intake has been
strongly linked with increasing blood pressure. High blood pressure is a major
contributing factor to strokes and coronary heart disease.
nutrition
How much weight can you expect to gain on the bulking bible?
This varies from person to person, but don’t expect to be gaining 10kg lean, it’s
just not possible to do without steroids. To get a realistic expectation for how
much muscle you can expect to gain- naturally- read this article.
should i weigh my food before or after cooking?
Always weigh your food before cooking, as this changes the perceived weight of
the food due to water loss or gain!
WORKOUTS
Congratulations on reading through all those
pages! Now, the fun begins…
These workouts, as ever, are designed to
challenge and push you; each week is tactfully
implemented, and the training cycles planned
to allow for maximal potential gains in size,
strength and power- not simply traditional and
repetitive low ‘bulking rep ranges’.
REST BETWEEN SETS

WEEK A: 45-75 SECONDS
WEEK B: 75-90 SECONDS
WEEK C: 120-180 SECONDS
WEEK D: 60-90 SECONDS
TEMPO FOR EACH LIFT

WEEK A: TEMPO: 1:0:1
WEEK B: TEMPO: 2:1:2
WEEK C: TEMPO: 1:1:1
WEEK D: TEMPO: 2:1:2
week A Workouts - compound lifts
Deadlift
exercise no.1
a B
30 single reps (60-70% 1RM)
10-15 seconds between reps
and grasp bar at shoulder width with an

over hand or mixed grip. Lift the bar by
extending hips and knees to full extension
simultaneously. Pull shoulders back at
top of lift, pushing your chest out. Reset
starting position between each rep.
S q u at
exercise no.2
a B
4 sets of 12 reps
• Feet just beyond shoulder width apart.
Break from the hips; with your bum
coming back and then down. Control the
bar and sink to just below parallel, keeping
the weight through your heels. Powerfully
drive up, ensuring the knees don’t cave
inwards, standing tall and squeezing
through the thighs and glutes at the peak.
bench press
exercise no.3
a B
5 sets of 12 reps
• Take a comfortable, slightly wider than
shoulder width, grip on the bar, lowering
it so that it touches your chest in line
with your nipples. Push directly upwards-
through your chest rather than shoulders-
avoiding locking out elbows at the peak of
movement.
w i d e g r i p p u l l- u p s
exercise no.4
a B
4 sets of 12 reps
• Use a weight belt or assisted pull up
machine/lat pull down if necessary. Take
an overhand grip wider than shoulder
width apart (20-30cm wider.) Explode
upwards, pulling the scapular into place
to initiate the movement, until shoulders
are level with your hands, control yourself
on the way down. Keep your head and
neck neutral throughout.
week A Workouts - auxiliary lifts
m i l i ta ry p r e s s
exercise no.1
a B
4 sets of 10 reps
• Feet shoulder width apart (staggered
if preferred). Grip the bar overhand
and shoulder width (or slightly wider
if uncomfortable) apart. Start with the
bar touching just below your collar
bone. Breathe in and powerfully push
directly upwards, stopping just before
full extension at the elbows. Control the
return phase.
l at e r a l r a i s e
exercise no.2
a B
3 sets of 12 reps
• Feet shoulder width apart, with your
shoulder blades pulled back and knees
slightly bent – grip the dumbbell with your
knuckles facing downwards . Raise the
dumbbells directly to the side stopping in
line with your shoulder height. Lead with
the elbows.
Chin-ups to dips
exercise no.3
a B
3 supersets of 10 reps to 10 reps
• Take an underhand grip just inside of your
shoulder width. Contract your scapula
until your lats and biceps engage in the
movement, pulling up until shoulders are
level with your hands. Control yourself
on the way down, keeping your head and
neck neutral throughout.
• Select a narrow grip. Elbows in, body
upright, lower yourself down until your
elbows hit 90 degrees, then explode up
stopping just prior to locking out your c d
elbows. Ensure your elbows remain in at
ALL times.
week A Workouts - auxiliary lifts
hammer curls to kickbacks
exercise no.4
a B
• Allow your arms to hang straight, palms
facing inwards. Fully extend your arms
at the bottom of the rep but keep the
tension in your biceps. Focus on controlled
concentric/eccentric movements with a
strong bicep contraction at the top of the
rep. Avoid lifting the dumbbells too high.
• Adopt a bent over row position, knees
and elbow at a 90 degree position, extend

the dumbbell backwards without moving c d
your arm position. Pivot through the
elbow until the arm is straight- squeezing
through the triceps at the peak.
barbell shrug
6exercise no.5
a B
3 sets of 20 reps
• Feet shoulder with apart. Take an overhand
grip just wider than shoulder width with
the shoulders pulled back. Shrug your
shoulders upwards, contracting the
trapezius, controlling the barbell and
stretching the traps on the return. Ensure
you keep your head and neck neutral.
calf extension
exercise no.6
a B
3 sets of 20 reps
• Assume the position with your shoulders
under the pads or bar. With a slight,
and extend the calfs- ensure you do not

hyperextend the knees here. As always
utilise the full ROM comfortably possible.
week A Workouts - back and biceps
deadlift
exercise no.1
a B
20-30 seconds rest between reps

d-handle row
exercise no.2
a B
3 sets of 12 reps
• Using a D-Handle, leaning back slightly
with a straight and slightly arched back,
contract your shoulder blades and draw
the bar directly back into your belly
button. Squeeze through your back at the
peak of the movement.
r e v e r s e f ly
exercise no.3
a B
2 sets of 15 reps
your body as far forward as possible while
in the elbows, inhale and raise both arms

up in line with your shoulders, pause at
the top of the repetition squeezing your
rear deltoids-slowly return to starting
position.
u n d e r h a n d l at p u l l d o w n
exercise no.4
a B
2 sets of 20 reps
• Take an under hand grip just inside your
shoulder width. Keeping your arms and
elbows tucked in- initiate the movement
by contracting your scapula down and
into place (rather than engaging your
down until it touches your upper chest,

contracting through the upper and middle
of your back.
week A Workouts - back and biceps
reverse grip ez-curl
exercise no.5
a B
4 sets of 12 reps
Last set is a drop set
• Take an overhand grip, hands shoulder
width apart, keeping elbows locked by
your sides. Fully extend your arms at the
bottom of the rep but keep the tension
in your biceps. Focus on controlled
rep.
p l at e c u r l s
exercise no.6
a B
3 sets of 20 reps
• Taking a plate weight, and holding it with
a ‘10 to 2’ grip, elbows in – curl the plate
directly upwards without allowing your
elbows to move forward or back. Lead the
movement with your thumbs – similar to
a hammer curl grip.
week A Workouts - chest and triceps
bench press
exercise no.1
a B
3 sets of 15 reps
movement.
arnold press
exercise no.2
a B
3 sets of 12 reps
Last set is a superset to shoulder press
using same weight dumbbells
• Starting with your palms turned facing
towards, and placed just above, your
chest. From here drive the dumbbells
upwards whilst simultaneously twisting
facing away from you. Stop before your

arms lock out at the top of the rep.
incline dumbbell press

exercise no.3
a B
3 sets of 12 reps
• Lower the dumbbells, bringing your elbows
down in line with your nipples. Your
elbows should stop below your shoulders,
or as low as comfortably possible. Push
directly up- avoid using your shoulders- so
that the dumbbells meet above the centre
of your upper chest.
svend press
exercise no.4
a B
2 sets of 15 reps
squeezing through your chest with elbows

pointing directly outwards. Start with the
plate in front of your chest with your
elbows bent. Keep the plate level- push
outwards until your elbows are almost
fully extended. Avoid letting the plate
drop on the eccentric phase.
week A Workouts - chest and triceps
l at e r a l r a i s e
exercise no.5
a B
2 sets of 15 reps
the elbows.
upright row
exercise no.6
a B
2 sets of 20 reps
• Standing tall, feet planted shoulder width
apart, take an overhand grip (hands
around 20cm apart). Keep the bar close to
your body, raising to your collar bone and
line with ears– taking care not to hit your

chin.
skull crusher
exercise no.7
a B
4 sets of 12 reps
• Elbows should stay directly above your
shoulders throughout rep- not bowing
out or moving down towards your hips/
chest. The bar should stop at your
hairline or upper forehead at the base of
each repetition. Push through triceps on
concentric movement.
Rope pulldown
exercise no.8
a B
3 sets of 20 reps
• Stand tall, slight knee bend, elbows in.
Starting at a 90-degree angle draw the
rope down towards your crotch, splitting
the rope as you go, close the rope as you
return to the 90-degree start position,
then repeat.
week A Workouts - legs and abs
s q u at
exercise no.1
a B
3 sets of 15 reps
Last set is a superset to bodyweight
squats
Control the bar and sink to just below
parallel, keeping the weight through your
heels. Powerfully drive up, ensuring the
knees don’t cave inwards, standing tall
and squeezing through the thighs and
glutes at the peak.
s tat i c l u n g e
exercise no.2
a B
4 sets of 12 reps each leg
• From a lunge position, with the barbell
across your shoulders, drive through the
front foot- pushing up and backward,
whilst using the rear leg for balance.
Ensure you keep a strong core, shoulders
back and head looking forwards
throughout the movement. Do not lock
out or hyperextend the knee. Repeat,
switching the leading leg between sets.
quad extension to hamstring curl

exercise no.3
a B
Last set of each exercise should be a
drop set. Perfrom the drop set before
moving onto hamstring curls
• With your legs just within or shoulder
width apart utilise the full range of motion
allowed (do not go too ‘low’ if this brings on
knee pain), squeezing through the quads
at the peak, and controlling the eccentric
portion of the lift. Keep your body still,
and back and shoulders against the pads!
• Legs just within shoulder width apart. c d
Utilise the full range of motion allowed,
squeezing through the hamstrings at the
peak of the contraction. Keep your body
still- holding onto the handles and pulling
yourself downwards may help. Don’t let
your back arch or bum raise up - ensure
you initiate the movement with your
hamstrings not body momentum.
week A Workouts - legs and abs
calf extension
exercise no.4
a B
3 sets of 15 reps

hanging leg raise

exercise no.5
a B
3 sets of 15 reps
• Arms Shoulder width apart (or where
comfortable) hang directly downwards,
head forwards. Draw your legs directly
upwards until they just pass parallel with
the ground, and control the return phase.
Utilise your abs throughout; aim for
quality contractions with no swinging.
cable crunch
exercise no.6
a B
3 sets of 15 reps
• Legs in the same position throughout, and
Aim to keep your lower back straight,

crunching your upper body down and
forwards by contracting through your abs.
Focus on not pulling through your arms to
lead the movement.
m yo tat i c c r u n c h
exercise no.7
a B
2 sets of 20 reps
• Lay over a Swiss or Bosu ball, the ball in
the lower part of your back, plant your
feet with your knees bent, extend your
arms behind your head until you feel
a good stretch. Lift your shoulders by
contracting your abs, exhale at the top
and contract your abs, slowly lower to the
start position.
week b Workouts - speed work
deadlift
exercise no.1
a B
5 sets of 2 reps
Focus on speed in the concentric phase

s q u at
exercise no.2
a B
4 sets of 3 reps
Break from the hips;. Control the bar and
sink to just below parallel, keeping the
weight through your heels. Powerfully
bench
exercise no.3
a B
5 sets of 3 reps
movement.
single arm dumbbell row

exercise no.4
a B
5 sets of 3 reps
• Brace yourself on the bench with a straight
arm and bent leg, looking forwards. Allow
the dumbbell to hang at the bottom of the
rep keeping the weight in your back rather
than your arm. Initiate the movement
with your back, drawing the dumbbell to
the base of your rib cage.
week b Workouts - speed work
upright row
exercise no.5
a B
5 sets of 2 reps

chin.
week b Workouts - explosive work
vertical jump
exercise no.1
a B
4 sets of 4 reps
• Start in the squat position with arms by
your side. Explosively jump upwards, using
your arms for additional power, aiming to
reach as high as possible. Land with soft
knees and reset before the next rep. For
a marker of performance, do these next
to a wall. When at the peak of your jump,
touch your hand as high as you can on the
wall.
p e n d l ay r o w
exercise no.2
a B
4 sets of 4 reps
deadlift. Put a slight bend in your knees

and try to adopt a 90 degree angle at the
hip. Take a wider than shoulder width
overhand grip and draw the barbell up
in to the base of your chest, contracting
powerfully through the back- elbows
further out than with conventional rows.
explosive press-up
exercise no.3
a B
4 sets of 4 reps
• Perform on a cushioned surface! Hands
should be very slightly wider than your
shoulders. Start with your body touching
to get your body as high as possible,

landing with soft elbows. Touch you chest
to the ground at the bottom of each rep.
behind-the-back barbell shrugs

exercise no.4
a B
4 sets of 8 reps
• With the bar behind you; pull your
shoulders back, stand tall, with an
overhand and shoulder width grip. Shrug
your shoulders upwards- drawing the bar
up and past your buttocks- contracting
the trapezius, controlling the barbell and
week b Workouts - explosive work
ez curls to hammer curls
exercise no.5
a B
• Take an underhand grip, hands shoulder
on your biceps. Focus on controlled
rep.
at the bottom of the rep but keep the c d
skull crushers to narrow ez press

exercise no.6
a B
• Taking a narrow grip on the EZ bar, elbows
in, lower the bar down to your chest, just
below the sternum. On the return phase
be sure not to hyperextend the elbows. c d
week b Workouts - back and biceps
deadlift
exercise no.1
a B

u n d e r h a n d l at p u l l d o w n
exercise no.2
a B
4 sets of 8 reps
• Take an under hand grip just inside your
shoulder width. Keeping your arms and
elbows tucked in- initiate the movement
by contracting your scapula down and
into place (rather than engaging your

contracting through the upper and middle
of your back.
c l o s e g r i p s e at e d r o w
exercise no.3
a B
4 sets of 8 reps
20cm wide) overhand grip, leaning back

slightly with a straight and slightly arched
back, contract your shoulder blades and
draw the bar directly back into your belly
button. Squeeze through your back at the
peak of the movement.
back hyperextension
exercise no.4
a B
3 sets of 10 reps
either side of your ears and with head

looking down, contract your lower back
far as comfortably possible. Hold for a

second and return slowly.
week b Workouts - back and biceps
w i d e l a t p u l l d o w n t o r e v e r s e f ly
exercise no.5
a B
3 sets of 10 reps to 12 reps
• Take an overhand grip around 30cm
outside of your shoulder width. Initiate
the movement by contracting your
scapula down and into place- rather than
your biceps- sitting up straight pull the bar
again contracting through the utmost of
your back.

c d
position.
reverse grip ez-curl

exercise no.6
a B
4 sets of 8 reps
• Take an overhand grip, hands shoulder
rep.
s e at e d h a m m e r c u r l
exercise no.7
a B
3 sets of 10 reps
• Set the bench to 45 or 60 degrees. Allow
your arms to hang straight, palms facing
inwards. Fully extend your arms at the
rep.
week b Workouts - chest and triceps
decline bench Press
exercise no.1
a B
4 sets of 8 reps
Last set should be a drop set
shoulder width, grip on the bar. Lower the
bar in a plane that allows it to touch the
bottom of your pecs. Push through your
chest, avoiding using your shoulders and
locking out your elbows.
dumbbell shoulder press

exercise no.2
a B
4 sets of 8 reps
Last set should be a drop set
• Keep elbows in line with your shoulders
through the movement, lower the
dumbbells down to a 90 degree angle
(lower if comfortable) in a slow and
controlled manner, drive upwards to the
top of the rep squeezing through your
shoulders at the peak, making sure you
don’t lock out your arms.
i n c l i n e f ly e s t o p r e s s u p s
exercise no.3
a B
• Palms should be facing each other at the
peak of the rep, with arms slightly bent.
Lead the movement with your elbows,
keeping in line with your shoulders. Go
as low as comfortably possible while
maintaining form. Avoid bouncing at the
bottom of the rep and resting at the peak
of the rep.
• Hands should be very slightly wider than
your shoulders. Focus on keeping your
body straight throughout the rep. Your c d
elbows should stay close to body, your
chin almost touching the ground at the
bottom of each rep.
week b Workouts - chest and triceps
l at e r a l r a i s e s t o h a m m e r r a i s e s
exercise no.4
a B
the elbows.
slightly bent. Grip the dumbbell with a
hammer grip and thumbs leading. Raise c d
the dumbbells directly upwards stopping
just after shoulder height.
weighted chest dips

exercise no.5
a B
4 sets of 8 reps
• Use a weight belt to add weight. Take a
grip wider than regular dips and lean your
upper body forward to keep the tension
in your chest and shoulders. Keep your
forearms vertical and dip your body until
there is a 90 degree angle at your elbow.
Avoid avoiding locking out your elbows at
the peak of the rep.
overhead dumbbell extension

exercise no.6
a B
3 sets of 10 reps
• Taking a dumbbell, with a diamond style
grip lift directly above your head. Stand
tall, knees slightly bent, elbows in, lower
the dumbbell as low as possible, return
to the starting position without locking
elbows out.
week b Workouts - legs and abs
s q u at
exercise no.1
a B
3 sets of 8 reps
Control the bar and sink to just below
parallel, keeping the weight through your
heels. Powerfully drive up, ensuring the
glutes at the peak
straight leg dedlift

exercise no.2
a B
4 sets of 10 reps
• Feet slightly narrower than shoulder
width apart, with your back straight and
legs slightly bent throughout. Flex from
the waist, keeping the bar as close to your
legs as possible, lower it until you feel a
bar upwards maintaining a straight back,

squeezing your glutes and hamstrings at
quad extension to walking lunges

exercise no.3
a B
allowed (do not go too ‘low’ if this brings
on knee pain), squeezing through the
quads at the peak, and controlling the
eccentric portion of the lift. Keep your
body still, and back and shoulders against
the pads- holding onto the handles and
pulling yourself down may help here!
• Step forward landing with a soft knee. In
one movement sink down in to a lunge c d
position- keeping the knee from caving
inwards- and drive through the front foot;
pushing up to standing. Use the rear leg
for balance, drawing it up and through to
a standing position. Ensure you keep a
strong core and chest proud. Repeat with
the opposite leg alternatively.
week b Workouts - legs and abs
calf extension
exercise no.4
a B
4 heavy/light sets of 5 reps to 10 reps

reverse crunches
exercise no.5
a B
3 sets of 8 reps
• Starting with your knees directly above
mat, arms extended either side of your

body (or behind you); aim to bring your
contracting your lower abdominals. Slowly

return to the start phase.
weighted crunches
exercise no.6
a B
• Laying on a mat, feet anchored, knees bent
with your neck in a neutral position. Hold
a plate weight or dumbbell directly above
your face. Crunch upwards by contracting
your abs, maintaining straight arms with
the weight above your face before slowly
returning to the start phase.
oblique dumbbell crunches

exercise no.7
a B
• Hold the dumbbell by your side, body
straight. Perform a sideways crunch,
pulling your opposite shoulder towards
your hip in steady, controlled movement
- avoiding jerking.
week c Workouts - upper body 1
m i l i ta ry p r e s s
exercise no.1
a B
5 sets of 5 reps
return phase.
dumbbell row
exercise no.2
a B
5 sets of 4 reps
• Brace yourself on the bench with a straight
arm and bent leg, looking forwards as
demonstrated in the photo. Your bent leg
should be in line with your hip, your arm/
hand in line with your shoulder. Using
your back draw the dumbbell to the base
of your rib cage.
decline bench press

exercise no.3
a B
5 sets of 4 reps
shoulder width, grip on the bar. Lower the
bar in a plane that allows it to touch the
bottom of your pecs. Push through your
chest, avoiding using your shoulders and
locking out your elbows.
barbell curl
exercise no.4
a B
4 sets of 6 reps
• Take an underhand grip, hands shoulder
rep.
single-arm d-handle push down
exercise no.5
a B
4 sets of 6 reps
Starting at a 90-degree angle with a reverse
grip, palm facing up, draw the attachment
to 90-degree position and repeat.
r e v e r s e f ly
exercise no.6
a B
3 sets of 6 reps

position.
week c Workouts - lower body 1
f r o n t s q u at
exercise no.1
a B
5 sets of 5 reps
Pull shoulders back, strong through the
core, take a big breath in and break from
the hips. Bum comes back and then down,
weight through your heels, aiming to drop
just below parallel. Drive up, ensuring the
glutes at the peak.
straight leg deadlift

exercise no.2
a B
4 sets of 6 reps
• Feet slightly narrower than shoulder
width apart, with your straight back and
legs slightly bent throughout. Flex from
the waist, keeping the bar as close to your
legs as possible, lower it until you feel a
bar upwards maintaining a straight back,

squeezing your glutes and hamstrings at
leg press
exercise no.3
a B
4 sets of 4 reps
• Back and shoulders against the pads, with
a natural position assumed. Place feet
outwards. Drive through the heels, untill

your legs are fully extended- not locked
out or hypextension. Control the eccentric
portion of the lift, utilising the ROM
desired. Keep the body still.
barbell glute bridge

exercise no.4
a B
3 sets of 6 reps
• Place your heels close to your bum,
ensuring at the peak of the movement
your shins are vertical. Begin the
movement by driving through with your
heels, extending your hips through the
bar. Your weight should be supported by
your shoulders and heels. Extend as far
as possible, then reverse the motion to
return to the starting position.
calf extension
exercise no.5
a B
5 sets of 5 reps

cable crunch
exercise no.6
a B
5 sets of 5 reps

lead the movement.
rack pull
exercise no.1
a B
4 sets of 6 reps
• Using saftey bars, the bar should rest just
above your knees. Knees slightly bent and
a nutral back, the range of motion should
be the top third of a deadlift; focusing
on pulling the shoulders back and fully
extending your back. Control the eccentric
and avoid dropping the bar.
l at p u l l d o w n
exercise no.2
a B
3 sets of 8 reps
• Take an overhand grip around shoulder
width apart. Initiate the movement by
contracting your scapula down and into
place- rather than your biceps- sitting up
straight pull the bar down until it touches
your upper chest, again contracting
through the utmost of your back.
bench press
exercise no.3
a B
4 rest-pause sets of 6 reps
movement.
s e at e d h a m m e r p r e s s
exercise no.4
a B
3 sets of 8 reps
• Take a dumbbell in each hand and
adopt a hammer grip– palms facing
each other and knuckles facing upwards
(dumbbells in front of shoulders). Drive
directly upwards squeezing through your
shoulders, stop before your arms lock out
and controlled eccentric phase. Keep your
the movement.
skull crushers
exercise no.5
a B
4 sets of 8 reps
drag curl
exercise no.6
a B
4 sets of 8 reps
• With a slight arch in your back, slight bend
in your knees and leant slightly forward,
draw the barbell up your thighs, to as far
as possible. Elbows in and contracting
your bicep throughout the movement.
deadlift
exercise no.1
a B

weighted step up
exercise no.2
a B
3 sets of 6 reps each leg
• Select an appropriate free bench. Place
the leading foot on the bench, lean the
torso forwards and drive through the
front leg. Bring yourself to a regular,
upright standing position on the bench.
Lower yourself in a controlled manner,
landing softly, resetting and repeating
the movement. Switch the leading leg
between sets.
hamstring drop
exercise no.3
a B
4 sets of 5 reps
• Assume kneeling position. Start with a
natural back position. Anchor your feet
behind you with an immovable object or
partner and lower yourself to the ground
as slowly as possible. Hands open, palms
faced away from your face, absorb
the landing through your chest and
Use a cushioned surface here!
quad extension
exercise no.4
a B
and back and shoulders against the pads-
holding the handles and pulling yourself
down may help here!
calf extension
exercise no.5
a B

Hanging leg raise

exercise no.6
a B
• Place a weighted dumbbell between your
feet. Arms shoulder width apart (or where
comfortable) hang directly downwards,
head forwards. Draw your legs directly
upwards until they just pass parallel with
the ground, and control the return phase.
Utilise your abs throughout; aim for
quality contractions with no swinging.
week d Workouts - compound lifts
Deadlift
exercise no.1
a B

S q u at
exercise no.2
a B
1 set of 8 reps
bench press
exercise no.3
a B
2 sets of 8 reps
movement.
w i d e g r i p l at p u l l- d o w n
exercise no.4
a B
2 sets of 8 reps
• Take an overhand grip around 30cm
outside of your shoulder width. Initiate
the movement by contracting your
scapula down and into place- rather than
your biceps- sitting up straight pull the bar
again contracting through the utmost of
your back.
week d Workouts - auxiliary lifts
hammer press
exercise no.1
a B
2 sets of 10 reps
• Take a dumbbell in each hand and
adopt a hammer grip– palms facing
each other and knuckles facing upwards
(dumbbells in front of shoulders). Drive
directly upwards squeezing through your
shoulders, stop before your arms lock out
and controlled eccentric phase. Keep your
the movement.
ly i n g l a t e r a l r a i s e
exercise no.2
a B
1 set of 10 reps each side
• Lay sideways on the bench. Place
redundant arm underneath for support.
With a straight arm and neutral grip move
the dumbbell through 90 degrees until
your arm is facing is almost vertically
upwards. Control the dumbbell on the
return. Ensure you don’t rest your arm on
your thigh between reps.
high cable curl to tricep kickback

exercise no.3
a B
2 sets of 8 reps to 8 reps
• Stood leaning slightly back, knees slightly
towards your head using your biceps and

not allowing your elbows to move up or
down. Control on the return.
• Adopt a bent over row position, knees
and elbow at a 90 degree position, extend

the dumbbell backwards without moving
your arm position. Pivot through the
elbow until the arm is straight- squeezing c d
through the triceps at the peak.
week d Workouts - auxiliary lifts
hammer curls to tricep extensions
exercise no.4
a B
at the bottom of the rep but keep the
Starting at a 90-degree angle push the
attachment down towards your crotch
and squeeze through the triceps. Return c d
to 90-degree position and repeat.
upright row
6exercise no.5
a B
1 set of 15 reps

chin
calf extension
exercise no.6
a B
1 set of 15 reps

week d Workouts - back and biceps
deadlift
exercise no.1
a B

l at p u s h - d o w n
exercise no.2
a B
2 sets of 8 reps
• Arms and hands just outside of shoulder
width apart, standing tall, looking
forwards. Keeping your arms straight push
the bar directly down and then towards
the body until you reach your crotch
area– contracting your back throughout.
Be sure to maintain the correct posture
throughout.
r e v e r s e f ly
exercise no.3
a B
1 set of 10 reps

position.
barbell row
exercise no.4
a B
2 set of 10 reps
• Feet shoulder width apart, knees bent,
lower chest until around a 45 degrees
wider than shoulder width an overhand

grip. Draw the bar into your belly button-
whilst looking forward.
week d Workouts - back and biceps
spider curl
exercise no.5
a B
2 sets of 10 reps
• Taking an EZ bar/Barbell lay face down on
a bench on a 30 degree angle, , nipples at
elbows by your side. Plant your feet either

side of the bench. Curl the bar up as far as
possible, control on the return.
wide grip ez curl

exercise no.6
a B
1 set of 12 reps
• Take an underhand grip, hands wider that
shoulder width apart, keeping elbows
locked by your sides. Fully extend your
arms at the bottom of the rep but keep the
rep.
week d Workouts - chest and triceps
arnold press
exercise no.1
a B
2 sets of 10 reps
• Starting with your palms turned facing
towards, and placed just above, your
chest. From here drive the dumbbells
upwards whilst simultaneously twisting
facing away from you. Stop before your

arms lock out at the top of the rep. Reverse
the twist on the return phase of the rep.
dumbbell bench press

exercise no.2
a B
2 sets of 10 reps
• Lower the dumbbells, bringing your elbows
down in line with your nipples. Your
elbows should stop below your shoulders,
or as low as comfortably possible. Push
directly up- avoid using your shoulders- so
that the dumbbells meet above the centre
of your chest; do not lock out the elbows.
i n c l i n e f ly
exercise no.3
a B
2 sets of 12 reps
• Palms should be facing each other at the
peak of the rep, with arms slightly bent.
Lead the movement with your elbows,
keeping in line with your shoulders. Go
as low as comfortably possible while
maintaining form. Avoid bouncing at the
bottom of the rep and resting at the peak
of the rep.
high cable row

exercise no.4
a B
2 sets of 12 reps
• Using the rope attachment, grip it with
thumbs facing towards you. Stand tall,
leaning backwards with one foot placed
forward draw the rope back past your
head splitting it as you go – contract and
squeeze your shoulder blades together.
week d Workouts - chest and triceps
narrow grip ez press
exercise no.5
a B
2 sets of 10 reps
• Taking a narrow grip on the EZ bar, elbows
in, lower the bar down to your chest, just
below the sternum. On the return phase
be sure not to hyperextend the elbows.
dips
exercise no.6
a B
1 set of 15 reps
• Select a narrow grip. Elbows in, body
upright, lower yourself down until your
elbows hit 90 degrees, then explode up
stopping just prior to locking out your
elbows. Ensure your elbows remain in at
ALL times.
week d Workouts - legs and abs
s q u at
exercise no.1
a B
2 sets of 8 reps
b u l g a r i a n s p l i t s q u at
exercise no.2
a B
1 set of 8 reps
• Assume a lunge position, but with the rear
foot resting on a bench. Drive through the
front foot- pushing up and backward, whilst
using the rear leg for balance. Ensure you
keep a strong core, shoulders back and
head looking forwards throughout the
movement. Repeat, switching the leading
leg between sets.
quad extension
exercise no.3
a B
1 set of 10 reps
and back and shoulders against the pads-
holding the handles and pulling yourself
down may help here!
hamstring curl
exercise no.4
a B
1 set of 10 reps
• Legs just within shoulder width apart.
Utilise the full range of motion allowed,
squeezing through the hamstrings at the
peak of the contraction. Keep your body
still- holding onto the handles and pulling
yourself downwards may help. Don’t let
your back arch or bum raise up - ensure
you initiate the movement with your
hamstrings not body momentum.
week d Workouts - legs and abs
calf extension
exercise no.5
a B
2 sets of 12 reps

russian twists
exercise no.6
a B
2 sets of 10 reps
• Assuming a sit up position, elbows in
tightly gripping a medicine ball, twist your
shoulders core and head in unity to one
side, return to the centre then to the other
side. Keep the ball in close at all times and
legs and hips facing forwards.
cable crunch
exercise no.7
a B
1 set of 12 reps

lead the movement.
v-sits
exercise no.8
a B
1 set of 12 reps
a crunch with your arms raised and a

straight legged leg raise by contracting
through the entire abdominal section. As
ever control on the return phase.
cardio Workouts - hiit & liss
rowing hiit
If you cannot set up the rowing machine, usually a Concept 2 Rower in most
facilities, please ask your gym instructor to help here.
Resistance should always be set at level 6/10 when using a Concept 2 Rower.
Warm Up:
Select Workout - New Workout – Single Distance – 1500m.
• 1500m distance.
• Aim to increase the ‘stroke count per minute’ from 20 to 30 over the duration, at a
steady rate.
• Focus on form, bringing in power as a secondary attribute.
Main Set:
Timed distance test: Select Workout - New Workout – Single Distance – 500m.
• 500m, aiming for fastest time possible.
• Don’t negate form. Focus on length of stroke and technique over brute strength.
• Record time as reference for latter weeks.
10 x Timed Intervals:
Select Workout - New Workout – Timed Intervals – 30 seconds – 75 seconds rest.
• Don’t negate form. Focus on length of stroke and technique over brute strength.
in the latter sets! This is a hard one.
Cool Down:
Select Workout – New Workout – Single Time – 5:00.
• Reducing stroke count per minute from 25 to 20 evenly over the duration.
track or field sprints hiit
Warm up:
800m progressive work:
• 100m fast walk,
• 50m lunges (glute activation),
• 200m steady jog,
• 50m high knees drill,
• 100m stride length work,
• 200m fast jog,
• 100m comfortable sprint (70-80%).
Main Set:
Ensure knees are not bowing inwards on the drive phase- patella in line with the ankle
5 rounds: 100m progressive sprints;
• 50m increasing intensity/speed from 0-80% constantly over the distance,
• 50m at 80%.
• Walk slowly back to the start as rest.
2 rounds: 100m timed sprints; (record these as reference for later weeks; we’re looking to
increase speed, explosive power and strength so these times should improve!).
• Preferably a track style start,
• 100m at 100% timed sprint,
• 120 seconds rest.
5 rounds: 50m speed sprints;
• 60 second rest.
10 rounds: 25m with explosive push-up starts;
• 30 second rest.
Cool Down:
800m regressive work:
• 400m easy jog,
• 200m slow jog,
• 100m fast walk,
• 100m average pace walk.
treadmill pushes
Select a running machine on no incline- flat and level.
You complete this exercise by bracing against the running machine with your arms,
strong upper body and core, then pushing backwards on the belt. From here you
aim to get the belt moving as quickly as possible, driving backwards as if dragging
a heavy weight or pushing a sizeable object.
Warm Up:
• 5 minute uphill power walk,
• Dynamic stretches,
• 5 minutes moderate to fast paced jog. Concentrate on technique and powerful long
strides here.
Main Set:
• 40 seconds static rest.
Tabata Finisher:
Complete 2 rounds of the below circuit, with 10 seconds rest between exercises. This
should take four minutes in total.
• 20 seconds pushes at 100%,
• 20 seconds burpees,
• 20 seconds pushes at 100%,
• 20 seconds renegade press ups.
Cool Down:
• 5 minute regressive pace walk; moderate, reducing to a slow pace.
S tat i o n a ry b i k e h i i t
You can use a regular static gym bike and or turbo trainer for this, but a WATT Bike
is most preferential given its set up and saddle (for boys at least!).
Warm up:
10 minutes progressive warm up:
• Start on a low resistance, ending on a moderate/high resistance.
• Up the gear/resistance level every 2 minutes.
Main Set:
• Target RPM: 80-100
• 500m challenge;
• Set the distance, choose your gearing (you may change this during), and push for the
best time you can.
• Record this as reference for latter weeks, where we will want to beat this time!
• High-moderate gear selected

• Track-style static start
Cool Down:
5 minutes regressive work:
• 50-70 RPM throughout,
• Reduce resistance every minute; starting at moderate, reducing to a light resistance.
LISS
For LISS we are going to aim to keep the heart rate between 110-150 beats per
minute, however those who are over 30, 110-140 is also good target. A good
duration to aim for is between 30-60 minutes.
A common misconception is that LISS can be the same intensity and duration each
time, however given the need for progressive overload as the body adapts and you
become fitter, unfortunately this is not true. For this reason we suggest you start
at around 30 minutes, building up time and or intensity over the duration of the
BBV2.
Buying a heart rate monitor is advised so you can be assured you are working
within the correct heart rate.
LISS Cardio:
5000 metre row; resistance 5-6/10:

• Select Workout – New Workout – Single Distance – 5000m.
• Stroke Rate (per minute): 18-22
• The target stroke rate may vary dependent upon your height.
30 Minute Incline Treadmill Power-Walk:

• Select an incline of around 6-7%.
• Select a speed that allows for a heart rate in the target zone (120-160 BPM).
30 Minute Cycle:
• Select a mid-range gear or resistance.
• Aim for around 80-90 RPM.
• Aim for a heart rate in the target zone (120-160 BPM).
30 Minute Cross-trainer:
• Select a mid-range gear or resistance.
• Aim to maintain a speed that allows for a heart rate in the target zone (120-160 BPM).
Substitutes for conventional LISS Cardio:

• Power-walking the dog
• Going for a cycle
• Leisurely constant swim (if a competent swimmer!)
• Steady jog
cardio Workouts - barbell workout
warm up
Warm up on the Concept 2 Rower.
• Select Workout - New Workout – Single Distance – 1500m.
steady rate.
Warm up with a reduced weight circuit, of 10 reps on each exercise of the listed
circuit in the ‘main set’.
main set
5 repetitions of each exercise; completed in an explosive manner, with 0-5 seconds
rest between exercises.
Aim to complete as many circuits as possible in 12-15 minutes.
Load the bar with a weight that you can manage for the entire duration, but ensure
it’s challenging enough to make this a gruelling workout.
S ta n d i n g m i l i ta ry p r e s s
exercise no.1
a B
5 reps
return phase.
b a r b e l l b a c k s q u at
exercise no.2
a B
5 reps
cardio Workouts - barbell workout
barbell row
exercise no.3
a B
5 reps
• Feet shoulder width apart, knees bent,
lower chest until around a 45 degrees
wider than shoulder width an overhand

grip. Draw the bar into your belly button-
whilst looking forward.
deadlift
exercise no.4
a B
5 reps

simultaneously. Pull shoulders back at top
of lift, pushing your chest out. Lower from
the hips, bending the knees and keeping
back straight. Reset starting position
between each rep
barbell shrug
exercise no.5
a B
5 reps
• Feet shoulder with apart. Take an overhand
grip just wider than shoulder width with
the shoulders pulled back. Shrug your
shoulders upwards, contracting the
trapezius, controlling the barbell and
cardio W o r k o u t s - m e ta b o l i c c i r c u i t
warm up
Warm up on the Concept 2 Rower.
• Select Workout - New Workout – Single Distance – 1500m.
steady rate.
Warm up with a reduced weight circuit, of 10 reps on each exercise of the listed
circuit in the ‘main set’.
main set
Complete each exercise for 30 seconds, with a 10 second break between exercises,
in the order shown below.
Time limit 10 minutes.
f r o n t s q u at t o m i l i ta ry p r e s s
exercise no.1
a B
30 seconds
• Standing tall select an overhand and
shoulder width grip on the bar. Resting
it across the top of your chest squat
down to parallel. From here drive back
to standing, then immediately press the
barbell vertically overhead. Lower safely
to the starting position and repeat.
c d
p e n d l ay r o w
exercise no.2
a B
30 seconds
deadlift. Put a slight bend in your knees

and try to adopt a 90 degree angle at the
hip. Take a wider than shoulder width
overhand grip and draw the barbell up
in to the base of your chest, contracting
powerfully through the back- elbows
further out than with conventional rows.
jump lunges
exercise no.3
a B
30 seconds
• Starting at the bottom of the lunge,
explosively jump upwards and switch your
feet, so you land with soft knees, opposite
foot forward in the lunge position. Make
sure to perform a full range of motion
on the lunge before performing the next
jump.
chin ups
exercise no.4
a B
30 seconds
• Take an underhand grip inside of your
shoulder width. Explode upwards, pulling
the scapular into place to initiate the
movement, until shoulders are level with
your hands, control yourself on the way
down. Keep your head and neck neutral
throughout.
burpee
exercise no.2
a B
30 seconds
• Starting in the press up position, jump
your feet to your hands. Jump upwards
raising your hands above your head
landing with soft knees. Return to original
press up position.
c d
W H AT N E X T ?
Congratulations on making it to the end
of week 22. This has no doubt been an
extremely challenging but rewarding
journey. Be sure to get in touch with us
here at TeamLDNM with your progress
pictures and stories, via Twitter,
Instagram or email
(Tom@ldnmucle.com).
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glossary
We have collated and listed below
the most common terms and
complicated exercises included
within the guide. Please don’t
hesitate to ask if you are unsure
of any words, abbreviations
or phrases not included in this
glossary via any of our social media
channels.

glossary
terminology
Regularly used or complicated gym jargon.
words
Reps: Short for repetitions. Refers to the number of times you should perform
the full movement of the exercise for one set.
Sets: The amount of times you should perform the full assigned number of reps,
with a break between.
Concentric: The ‘push’ or ‘pull’ section of the exercise/movement, the hard bit
where you are having to do the work. A type of muscle activation that increases
tension on a muscle as it shortens.
Isometric: The hold at the peak of the concentric phase (like at the top of a
bicep curl) where you can feel your muscles tensing. A contraction in which the
muscle fires but there is no change in length and no movement at the joints.
Eccentric: The section of the exercise/movement where gravity is moving
the weight- but you must control this- ‘use the force, Luke’. A type of muscle
activation that increases tension on a muscle as it lengthens.
tempo
2:1:2
These numbers are the length (in seconds) each movement should take, or be
held for.
2 (concentric phase) : 1 (isometric hold) : 2 (eccentric phase)
protocols
Superset: This is where you perform one exercise immediately after another
different exercise, aiming for 0-10 seconds rest between them. Supersets can
be used to target a single or multiple muscle groups and utilised for various
training protocols; however, their most effective use is to stimulate hypertrophy
and increase muscular endurance.
We have employed supersets within the #BBV2 to add challenge, variety and
volume where necessary, cumulating to enhance the overall efficacy of the
training weeks.

glossary
protocols
Heavy-Light: This is where you perform a single exercise, utilising a heavy

weight to failure, followed immediately by a set- with a reduced load- of the
same exercise. Generally you reduce the weight utilised by 40-50% from the
heavy to light set, aiming for no more than 10 seconds rest in the transition
period.
This style of training is best placed within hypertrophy cycles, given its wide
recruitment of muscle fibres and cross-sectional rep ranges.
Rest-Pause: This is a method of training where you perform a certain amount

of repetitions, followed by a break of between 15-45 seconds, before completing
more repetitions with the same weight. It is commonly used for improving both
strength and hypertrophy, with the first set being between 1-8 repetitions in
general.
Rest-Pause is great for both strength and hypertrophy training, allowing more
total poundage to be moved (for strength), and increased time under tension
with a heavier weight (for hypertrophy). A good example of this is singular
deadlifts at the same weight with short rest periods between them; singular
reps also helps maintain form on complicated exercises, improving the quality
of muscle contractions and safety of the sets in comparison to conventional low
rep heavy sets.

glossary
replacement exercises
Under equiped gym? We’ve got you covered.
biceps
EZ-bar exercises: can be replaced with equivalent barbell execises

Reverse grip EZ-bar curl: use dumbbells and reverse the grip as far as you can
comfortably manage.
triceps
Cable exercises: can be replaced with overhead EZ-bar extensions of equivalent

grip
Dips: use two benches, as pictured
a B
shoulders
Barbell execises: can be replace with equivalent dumbbell exercises, or Smith

machine exercises
back
Lat pulldown: can be replace with equivalent on a chin up bar, or barbell row
with equivalent grip.
chest
Barbell exercises: can be replace with equivalent dumbbell exercises

glossary
Abs
Cable crunches: can be replaced with weighted crunches

V-sits: can be replaced with bicycle crunches
Legs
Hamstring drops: can be replaced with straight leg deadlifts
Hamstring curls: can be replaced with a B

laying dumbbell hamstring. Lay face down
on a bench and place a dumbbell carefully
between your feet and curl to the peak of the
movement.
Leg press: can be replaced with regular a B

squats, or Jefferson Squats (pictured right
from front and side on).
With your back straight, chest proud
(shoulders back/not overly rounded), head
level and eyes looking forwards at a fixed
point, squat down and select an underhand
grip with your left hand, and overhand grip
with your right, both equidistant from the
centre point of the bar. Push evenly through
a B
both feet to standing- squeeze hard through
your quads and glutes.

nutrition
common macronutrient Index
These are lists of the better quality macronutriet sources that we

often use to make up meals.
PLEASE NOTE:
• Actual macronutrient content will vary from brand to brand.
• All macros given are for DRY or RAW foods weights.
protein sources
P r o t e i n ( g ) fat s ( g ) carbs (g)
Whey Protein 80 4 8
Casein Protein 79 1 7
Chicken Breast 31 4 0
Turkey Breast 30 1 0
Beef Steak 30 15 0
Lamb 25 17 0
Tuna 24 3 0
Pork Chop 22 3 0
Lean Beef Mince 21 5 0
Salmon 20 13 0
Mackerel 19 14 0
Whole Eggs 13 11 1
C o t ta g e C h e e s e 11 1 3
Egg Whites 11 0 1

nutrition
l o w e r g i c a r b o h y d r at e s o u r c e s
L o w - Fat P o p c o r n 13 5 78
W h o l e - w h e at
15 1 75
Pa s ta
I n s ta n t O at s 9 8 71
Quinoa 14 6 64
Lentils 26 1 60
W h i t e B a s m at i
6 1 58
Rice
O at b r a n 13 9 48
O at b r e a d 8 4 48
Sprouted Grain
12 2 45
Bread
S w e e t P o tat o 2 1 21
w h i t e p o tat o 2 0 17

nutrition
fat s o u r c e s
Coconut Oil 0 100 0

Olive Oil 0 100 0
Flax Seed Oil 0 100 0
Udos Oil 2 97 0
Almond Butter 15 59 21
Almonds 21 51 20
Peanut Butter 24 50 22
Mackerel 19 14 0
Salmon 20 13 0
Whole Egg 13 11 1

nutrition
vegeterian protein sources
Whey Protein 80 4 8
Lentils 26 1 60
Peanut Butter 24 50 22
Chia Seeds 16 31 44
Almond Butter 15 59 21
Chick Peas 19 6 61
Tempeh 19 11 9
Quinoa 14 6 64
Whole Eggs 13 10 1
C o t ta g e C h e e s e 12 1 3
Liquid Egg
11 0 1
Whites
Edamame Beans 10 5 10
Tofu 8 5 2
Green Peas 5 0 13
Tofu 5 0 16

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at t e n t i o n

Congratulations, and welcome, to #TeamLDNM, and to the unrivalled and fully

you the most potential increases in

aesthetic and athletic progression-

By manipulating the training variables:

under training vs over-reaching vs overtraining

Stimuli (training) is applied - A - and over a period of weeks, causes an

Symptoms of over overtraining

Remember, you will experience some of these symptoms during periods of

• Increased resting heart rate • Increased niggles/injuries

The training schedule is merely a SUGGESTION.

can you work out 4 times a week?

mon tue wed thu fri s at sun

mon tue wed thu fri s at sun

mon tue wed thu fri s at sun

Doesn’t cardio ruin your gains?

Why isn’t it a typical bodybuilding style split?

Should you train if you get ill?

We advise you to increase weight used by 2.5-5kg every cycle of accumulation.

Why are there no suggested weights for each exercise?

branched chain amino acids (bcaas)

Musclefoods deliver the highest quality and best value

bulking bible bundle

The Protein Works

The Protein Works stock supplements to fulfil for your

Go Nutrition offer a fantastic range of flavours as well as

MyProtein are one of the oldest retailers in the game

FOR NEW CUSTOMERS - FOLLOW THE LINK, READ THE

FOR RETURNING CUSTOMERS - FOLLOW THE LINK

will help keep progress consistent

and body; to keep you motivated,

illness- and ultimately avoid losing

Vitamin D3 is naturally synthesised by the body when the skin is exposed to

Being well hydrated has countless health and performance benefits,

All of the aforementioned are arguable in their effect on health and

Fibre is technically a carbohydrate and can be sub-categorised into two groups:

• As widely documented, fruit and vegetables are a great source of

Stretching and Hot and Cold Work

Keeping the body in good condition is ultimately the key to the

• Mobility exercises and or ballistic/dynamic stretches to be completed pre-

To be used during the inflammatory phase (0-72 hours post-injury).

To be used after the inflammatory phase of the injury.

• Heat work through recovering muscular injuries is recommended; heat

Foam Roller: Self Myofascial Release

• Foam rolling is not a direct replacement for a complete stretching routine,

You might be following the most effective training programme in the

sleep and recovery

Finding an effective balance between your private, professional and training

• If you are constantly late home or to see your girlfriend/boyfriend, or even

and reliable way possible. To do

recording your progress with the

• Use the same scales where possible.

2 repetition maximum strength

• Take a before photo on day one or prior to starting the BBV2.

about nutrition, tracking macros and

• Micronutrients and trace elements

Different food groups

How do calories and macros work together?

Can you be between body types?

At LDNM we firmly believe in flexible dieting; we do not exclude any particular

Building your own diet

• Spend some time learning to use My Fitness Pal.

Adding bulking calories aka ‘Reverse Dieting’