Science. Innovation. Performance.

BODY BUILDING

STRENGTH

Your Workout Program

Remember our goal here. Maintain muscle and add cuts. Not cuts alone! So we start with our mass-building training regimen below and modify it as follows: exercise and modify them. 1. Add cardio to training day #2. Remember, start with the (2-8-2) timing and increase the intensity every week. Try this for 4 weeks. If you need more then... 2. Add an additional day of cardio - training day #5. So youre now doing cardio on days 2 and 5. Keep following the progressive intensity schedule I gave you in the cardio section. Continue 4 weeks. If you still need more then... 3. Add cardio to training day #4. Now youre doing cardio three days a week: on days 2, 4, and 5. If thats still not enough to do the trick, then... 4. Add cardio to your off-day (#6). Thats now 4 days of cardio per week. 5. Begin cutting calories (see Nutrition for Cuts) DONT FORGET: Do your cardio AFTER your weight training, not before. For bodybuilders who have trained at least one year, steps 1 through 4 should be enough. But if that hasnt given you the fat loss necessary to get the cuts you want, go to step 5, where you actually start cutting calories. REMEMBER: When you cut back on calories, or add cardio, or both, you MUST continue with your high-intensity weight training. That means taking the last set to failure with full weight load. As you scale back on the calories - especially the carbs - your energy may diminish somewhat. If that happens, reduce the number of sets not the load. BE SURE TO MAINTAIN THE AMOUNT OF WEIGHTS YOU USE IF POSSIBLE.

1-888-448-4246

www.mri-performance.com

PAGE 1

Cycle I: HYPERTROPHY
Time: 4 weeks Goal: Accelerate protein synthesis - increase muscle tissue - gain size Objective: Take fast-twitch and slow-twitch muscle to failure on every set Starting Weight: Maximum weight that causes failure at the high number of reps in the first set

DAY 1 Legs Squats Leg press Hip extension Lunges Calf raises

SETS 4 4 3 4 4

REPS 8-12 8-12 7-9 10-13 10

TEMPO 3-0-1 4-1-1 3-1-1 3-0-0 4-2-1

DAY 2 Chest Incline press Dumbbell flat bench Dumbbell pullover Dumbbell fly Weighted ab crunch DAY 3 off DAY 4 Back Overhand chins Barbell/dumbbell rows Barbell pullover Shrugs Lat pull down

SETS 4 4 4 4 3

REPS 8-12 8-12 8-12 8-12 10-15

TEMPO 4-1-0 3-1-0 3-1-1 3-1-2 3-1-3

SETS 4 4 4 4 3

REPS 8-12 8-12 8-10 12

TEMPO 3-1-1 3-1-0 3-0-1 3-1-1 3-1-1

DAY 5 Shoulders/Biceps/Triceps Shoulders Standing dumbbell press Dumbbell side raise Biceps Standing curl Reverse curl Triceps French curl Reverse curl DAY 6 off DAY 7 off

SETS 4 4 4

REPS 8-12 8-12 8-12 8-12

TEMPO 3-1-1 3-1-2 3-1-1 3-1-1 3-1-2 3-1-2

4 4

8-12 8-12

1-888-448-4246

www.mri-performance.com

PAGE 2

Cycle II: STRENGTH

Time: 4 weeks Goal: Increase functional capacity of muscles - boost strength Objective: Actively engaging more muscle fiber within each muscle group Starting Weight: Maximum weight that causes failure at the high number of reps in the first set

DAY 1 Legs Squats Leg press Hip extension Lunges Calf raises

SETS 4 4 3 4 4

REPS 5-9 5-9 4-6 7-10 7

TEMPO 3-1-0 4-1-0 3-1-0 3-1-0 4-1-0

DAY 2 Chest Incline press Dumbbell flat bench Dumbbell pullover Dumbbell fly Weighted ab crunch DAY 3 off DAY 4 Back Overhand chins Barbell/dumbbell rows Barbell pullover Shrugs Lat pull down

SETS 4 4 3 4 3

REPS 5-9 5-9 5-9 5-9 7-12

TEMPO 4-1-0 3-1-0 3-1-0 3-1-0 3-1-0

SETS 4 4 4 4 3

REPS 5-9 5-9 5-9 9

TEMPO 3-1-0 3-1-0 3-0-0 3-1-0 3-1-0

DAY 5 Shoulders/Biceps/Triceps Shoulders Standing dumbbell press Dumbbell side raise Biceps Standing curl Reverse curl Triceps French curl Press down DAY 6 off DAY 7 off

SETS 4 4 4 4 4 4

REPS 5-9 5-9 5-9 5-9 5-9 5-9

TEMPO 3-1-0 3-1-0 3-1-0 3-1-0 3-1-0 3-1-0

Notice that when the number of reps youre doing decreases, the tempo quickens.

1-888-448-4246

www.mri-performance.com

PAGE 3

Cycle III: POWER

Time: 4 weeks Goal: Increase strength by augmenting muscle responsiveness Objective: Take neural system to failure Starting Weight: Maximum weight that causes failure at the high number of reps in the first set

DAY 1 Legs Squats Leg press Hip extension Lunges Calf raises

SETS 4 4 3 4 4

REPS 1-5 1-5 3 3-6 3

TEMPO 2-0-0 2-0-0 2-0-0 2-0-0 2-0-0

DAY 2 Chest Incline press Dumbbell flat bench Dumbbell pullover Dumbbell fly Weighted ab crunch DAY 3 off DAY 4 Back Overhand chins Barbell/dumbbell rows Barbell pullover Shrugs Lat pull down

SETS 4 4 3 4 3

REPS 1-5 1-5 1-5 1-5 3-8

TEMPO 2-0-0 2-0-0 2-0-0 2-0-0 2-0-0

SETS 4 4 4 4 3

REPS 1-5 1-5 1-5 5

TEMPO 2-0-0 2-0-0 2-0-0 2-0-0 2-0-0

DAY 5 Shoulders/ Biceps/Triceps Shoulders Standing dumbell press Dumbell side raise Biceps Standing curl Reverse curl Triceps French curl Press down DAY 6 off DAY 7 off

SETS 4 4 4 4 4 4

REPS 1-5 1-5 1-5 1-5 1-5 1-5

TEMPO 2-0-0 2-0-0 2-0-0 2-0-0 2-0-2 2-0-2

Youll notice here that were taking the neural system to failure, not the muscular system. If your neural system doesnt keep pace, it will eventually become a limiting factor in gaining mass.

1-888-448-4246

www.mri-performance.com

PAGE 4

Cycle IV: RECUPERATION

Time: 1 - 4 weeks Goal: Get all muscles fully recuperated Objective: Head into the next 12-week Mass cycle with your muscles in optimum growthready condition. If youve just spent the last 12 weeks doing high-intensity training, and doing it correctly, you should be totally spent. Youll probably need some rest. 7 - 10 days should be enough. I know it would create a nice symmetry if all 4 cycles were exactly 4 weeks in length, but youre probably not going to wait until the first of the month to start your first cycle, so what difference would it make anyway.

1-888-448-4246

www.mri-performance.com

PAGE 5

BODY BUILDING STRENGTH STACK

WAR Intra/Post Workout Formula For Serious Growth.

Dosage Mix 1 Scoop (15 g) in 6-8 oz of cold water thoroughly. Drink immediately. Note Adjust the amount of water to your desired consistency and flavor. Directions Take 2 servings daily, dose as follows: On Training Days For optimal results, mix one scoop with 6-8 ounces of water and consume during your workout. Drink a second serving immediately following your workout. Maintain an adequate state of hydration during use. On Non-Training Days Mix one scoop with 6-8 ounces of water first thing in the morning on an empty stomach. Drink a second serving 8 hours later on an empty stomach. Maintain an adequate state of hydration during use. Warning Consult your healthcare professional prior to use if you have or suspect a medical condition or are taking prescription drugs. Do not use if you are pregnant or nursing. Not intended for use by individuals under the age of 18 years. People with allergies to milk or soy should consult their healthcare professional before taking this product. KEEP OUT OF REACH OF CHILDREN PRODUCT DOES NOT COMPLETELY FILL CONTAINER. SETTLING OCCURS IN SHIPPING.

BLACK POWDER The only NOS UP-Regulated Pre-training Formula.

Dosage Thoroughly mix 1 Scoop in 8-16 oz. of cold water. Drink immediately. Note: Adjust amount of water to your desired consistency and flavor. Directions Use on training days only. For best results, take on an empty stomach 0-30 minutes before workout. Stacking Stack Black Powder with NO2 Black for sustained nitric oxide levels throughout the day.

1-888-448-4246

www.mri-performance.com

PAGE 6

BODY BUILDING STRENGTH STACK

NO2 BLACK Get 950% More Nitric Oxide!.

Dosage Take four caplets 30 minutes before breakfast and four caplets 30 minutes before lunch (4 + 4). Keep in mind, there is no loading phase with NO2 so continue with the 4 + 4 Stacking Stack Black Powder with NO2 Black for sustained nitric oxide levels throughout the day. Notes: You dont always have to take NO2 Black before a meal, just so long as you take it on an empty stomach. Important: You do not have to cycle off NO2. If you miss a dose, dont worry, just continue on schedule. Do not double dose to try to make-up for the one you missed. Some users actually take all 10 caplets first thing in the morning just to prevent missing the afternoon dose. Not ideal, but better than continually missing doses.

1-888-448-4246

www.mri-performance.com

PAGE 7