gain 10 pounds in 10 weeks - muscle & strength...100 is the best choice for fast digesting,...

GAIN 10 POUNDSIN 10 WEEKS

Presented By:David Morin & Justin Woltering

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MASS PERFORMANCE PROGRAM

All readers are advised to consult their physician before beginning any exercise and nutrition program.

TABLE OF CONTENTS

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INTRODUCTION NUTRITION & SUPPLEMENTS

MEAL PLANDAY ONE

UPPER BODYDAY TWO

LOWER BODYDAY FOUR

UPPER BODYDAY FIVE

LOWER BODY

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INTRODUCTIONREADY TO BULK?Summer’s officially come to a close and it’s time for another lazy offseason, right? Wrong! Now is the perfect time to start preparing your body for big, lean gains and come out of winter feeling ripped and strong rather than tired and bloated. Whether you’re looking to add size or experience a de-manding new routine, Muscle & Strength’s 10 week Mass Performance Program is the perfect trainer designed to make the most of your offseason.

Through high intensity training and a custom nutrition and supplementation plan the Mass Perfor-mance Program will keep your body in top shape even as you continue to add a pound of mass a week throughout the 10 week period. Plus, by utilizing Muscle & Strength’s Basal Metabolic Rate calculator and following the suggested macronutrient ratio, you’ll be able to ensure that every gram of protein counts towards your muscle building goal.

MEET YOUR TRAINERSDAVID MORINDavid is a Team Dymatize athlete, physique competitor, and cover model. He is widely published as a fitness model in magazines such as Men’s Health, Muscle&Fitness, Exercise&Health, and also works as a strength and conditioning trainer for NFL Athletes.

JUSTIN WOLTERINGJustin is a Team Dymatize athlete, celebrity trainer, and muscle-building expert. He has worked with several professional bodybuilders and nationally-ranked powerlifters to fully understand the process and technique to build a physique that is complete and functional.

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NUTRITION &SUPPLEMENTS

NUTRITIONA training plan is only as strong as its diet. 80-90% of the results you see will come from dedication to nutrition, and that’s why we’ve provided all of the tools you’ll need for success in the Mass Performance Program.

Your first step will be to establish a baseline of calories using Muscle & Strength’s BMR calculator and then adding 500 calories to that. Afterwards plan your meals using the traditional 40/40/20 (protein/carbs/fat) macro split that the Mass Performance Program is based on.

SUPPLEMENTSIn order to better meet your goals Team Dymatize has created a stack designed to fuel your training as you follow the Mass Performance Program. Dymatize’s ISO-100 is the best choice for fast digesting, post-workout protein and their Super Mass Gainer is perfect for meal replacements or post-workout insulin spikes. Amino Pro will help ensure you’re getting essential amino acids and the Micronized Creatine Monohydrate will help with increased strength, endurance, and lean muscle mass.

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DAILY MEAL PLAN

MEAL 1 CALORIES CARBS FAT PROTEIN

Eggs - 3 Large 459 31 14 58

Egg Whites - 7 Small

Ezekiel Sprouted Bread - 2 Slices

MEAL 2Grass Fed Sirloin - About 12oz 720 35 18 102

Broccoli Cuts - About 2 cups

Sweet Potato - About 1 cup

MEAL 3Almond Butter - 1.5 Tbsp 515 43 12 58

Cream of Rice - About 1sv

Dymatize ISO-1002 scoops

PRE-WORKOUTDymatize Creatine Monohydrate

Dymatize Amino Pro

POST-WORKOUTDymatize Super Mass Gainer1.5 Scoop

950 150 22 42

MEAL 4Organic Free-Range Chicken - 12oz 730 74 9 82

White Jasmine Rice - About 1.5 cup

Asparagus - 10 Medium Spears

DAILY TOTAL 3374 333 74 340

Use this sample 3300 calorie meal plan to create your own daily meals while taking on the Mass Performance Program. Use Muscle & Strength’s BMR calculator to figure out your daily caloric goal and then follow a 40/40/20 macro split.

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UPPER BODYDAY ONE

JUSTIN’S WORKOUT DAVID’S WORKOUT

ACTIVATION BARBELL LANDMINE TO PRESS3 x 10 Per Slide

EXERCISE 1BARBELL FLAT PRESS

Warmup Set 2 x 202 x 10, 8, 6

ORDUMBBELL INCLINE PRESS

Warmup Set 2 x 203 x 10-12

EXERCISE 2 DUMBBELL PULLOVER3 x 10-12 OR

DUMBBELL PULLOVER / FLYWarmup Set 1 x 20

3 x 10-12

EXERCISE 3 PULL UPS3 x to Failure

EXERCISE 4 DB ROTATIONAL SKULLCRUSHER3 x 10-12 OR ALTERNATING DB SKULLCRUSHER

3 x 10-12

EXERCISE 5 BARBELL CURL3 x 8-10 OR ECCENTRIC BARBELL CURL

3 x 10

Begin each workout with the activation exercise to prepare for the routine. Afterwards move on to today’s workout and follow each exercise in order. You can either do Justin’s workout, David’s workout, or both interchangeably.

WATCH HERE

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ACTIVATION HYPER EXTENSION BARBELL ROW4 x 20

EXERCISE 1BARBELL DEADLIFTWarmup Set 2 x 15

2 x 10, 8, 6OR

DUMBBELL DEADLIFTWarmup Set 1 x 202 x 10-12, 2x 8-10

EXERCISE 2 BARBELL WALKING LUNGE4 x 8 Steps per Leg OR DUMBBELL WALKING LUNGE

4 x 8 Steps per Leg

EXERCISE 3 LEG EXTENSION - JUMPING SPLIT SQUAT SUPERSET4 Sets: 20 Split Squats x 10 - 15 Extensions

EXERCISE 4SEATED CALF RAISE - JUMP ROPE

SUPERSET4 Sets: 10 Calf Raises - 60 Sec. Jump

ORSTANDING CALF RAISE - JUMP

ROPE SUPERSET4 Sets: 10 Calf Raises - 60 Sec. Jump

LOWER BODYDAY TWO


WATCH HERE

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ACTIVATION BARBELL LANDMINE4 x 10 Per Slide

EXERCISE 1STANDING BARBELL MILITARY PRESS

Warmup Set 2 x 152 x 10, 8, 6

OR ARNOLD PRESS5 x 10-15

EXERCISE 2 BARBELL INCLINE PRESS3 x 10-12 OR LATERAL RAISE / FRONT RAISE

5 x 10-12

EXERCISE 3 BARBELL ROW3 x 10-12 OR DUMBBELL ROW w/ ALTERNATING GRIP

3 x 7-10 (3 x 14-20 Total)

EXERCISE 4 LAT PULLDOWN / PULLOVER COMBO5 x 10-15

EXERCISE 5EZ BAR REVERSE CURL TO OVERHEAD

TRICEP EXTENSION3 x Failure

ORDUMBBELL HAMMER CURL TO FRENCH

PRESS3 x 10 - 15

UPPER BODYDAY FOUR


WATCH HERE

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ACTIVATION OVERHEAD SQUAT3 x 15-20

EXERCISE 1BARBELL SQUAT

Warmup Set 2 x 152 x 10, 8, 6

OR DUMBBELL SQUAT4 x 10-12

EXERCISE 2 MACHINE HACK SQUAT3 x 10-12 OR PISTOL SQUAT

4 x 5-10 Per Leg

EXERCISE 3 BARBELL THRUSTERS3 x 10-15 OR KETTLEBELL SWING

4 x to 10-15

EXERCISE 4 SOMERSAULT SQUAT4 x 10-15 OR SISSY SQUAT

4 x 10

EXERCISE 5 SEATED CALF RAISE *TOES IN AND TOES OUT*6 x 10-15 Per Foot Placement

LOWER BODYDAY FIVE


WATCH HERE

gain 10 pounds in 10 weeks - muscle & strength...100 is the best choice for fast digesting,...

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