PG 1

TRAINERC O R Y G R E G O R Y

3030

TRAINERC O R Y G R E G O R Y

3030

PG 1

TRAINERC O R Y G R E G O R Y

3030

INTRODUCTION BY CORY GREGORY MUSCLEPHARM® CO-FOUNDER

You want to look your best on Spring Break? Well, I want 30 days from you.

30 DAYS TO GET IN INCREDIBLE SHAPE. 30 DAYS TO RAMP UP YOUR TRAINING. 30 DAYS TO REACH THE GOAL

In 30 days you’re going to be able to turn some heads, no matter where your Spring Break takes you. Believe me, I remember those days. 30 days is all I’m asking. One month to turn those pipe dreams into reality. 1 month of tunnel vision and then one of the most memorable weeks of your life.

It’s not too much to ask. I know it. Deep down, you know it. It’s 30 days of clean eating, supplementation and balls-to-the-wall training. Embrace the challenge, welcome the grind and prepare for what’s to come. In 30 days, you’ll be impressed. Let’s get after it.

TRAINING Each of these workouts can be done in 30 minutes, but you may see 30 minutes and think you’re in for a cakewalk. That’s where you would be sorely mistaken, emphasis on sore. These are high-intensity, wear-you-out, send-you-crawling-back-to-your-dorm room, 30-Minute killers. Nothing about these will be easy, but did you expect anything less from the Certified Squat-Everyday-Maniac?

I’ve pulled out a lot of my favorite tricks to send your body into overdrive. I’ve got 100-rep work, supersets, tri-sets, quad sets, giant sets, prison workouts, high-intensity cardio, sprints, circuits and any other gem I can think of. The goal was to make you work as hard as you can for 30 minutes with as little rest as possible. Believe me, you’ll be cursing me for 30 minutes. But in 30 days, you’ll be thanking me.

OVERVIEW: 30 Days, 30 Workouts, 30 minutes. Step it up and go like crazy for 30 days! For rest periods, Take a quick drink of water and then back to work.

WORKOUT SCHEDULE: This plan consists of six workouts per week for five weeks: Monday through Friday and then again on Sunday.

SUPPLEMENTATION The supplementation on this program is very straightforward. We’re not going to break the bank with a massive stack, but rather we will rely on convenience, cost and efficiency.

If we’re trying to get lean, a fat-burner is certainly necessary. You’ll need a safe, effective product that delivers results on a strong diet, which we’ve got set up for you. This is where MP Shred Matrix™ and MP Carnitine Core™ come into play. The other crucial supplement is MP Combat Crunch™, which the most convenient healthy snack you’ll find. Plus, it tastes as good as any candy bar out there, curing any cravings you’ll have over the next 30 days and beyond.

Finally, forget about having to map out a schedule for this stack. It’s simple as that gym class you snuck into your schedule for an easy A. Just take MP Shred Matrix™ and MP Carnitine Core™ in the morning and before lunch, as well as one MP Combat Crunch™ per day. Mission complete!

MusclePharm™ recommends that you consult with your physician before beginning any exercise program. Participants should be in good physical condition and be able to participate in the exercise. By following this plan, you understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you understand and agree that you do so at your own risk. You understand and agree that you are voluntarily participating in these activities and you assume any and all risk of injury to yourself. PG 2

TRAINERC O R Y G R E G O R Y

3030M

ON

OLD SCHOOL MONDAY - CHEST AND BACK

WORKOUT REPS NOTES

TRI-SET Incline Barbell Bench Press or Incline Dumbbell Seated or Dumbbell Row Weighted Crunches

5 SETS8-12 Reps

8-12 Reps20 Reps

GIANT SET Flat Bench Flyes Lat Pull-Downs Push-Ups Ab Wheels

3 SETS15 Reps15 Reps15 Reps15 Reps

JUMP ROPE SPRINTS 1 SET x 10 Minutes 10 Seconds On10 Seconds Off

TUE

TERRIBLE TUESDAYS - LEGS

SQUAT 100 Reps Use 135 lbs weight,Divide into as many sets as needed

WALKING LUNGES 10 Minutes

AB THICKNESS TRI-SET Toes to Bar Ab Wheels Weighted Crunch

3-5 SETS10 Reps10 Reps20 Reps

WED

NES

DAY

WAKE YOUR ASS UP WEDNESDAY

BODYWEIGHT CIRCUIT Jump Rope Pull-ups Push-ups Bench Dips Crunches

8 SETS2 Minutes5-10 Reps15-20 Reps10-15 Reps15-20 Reps

MusclePharm™ recommends that you consult with your physician before beginning any exercise program. Participants should be in good physical condition and be able to participate in the exercise. By following this plan, you understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you understand and agree that you do so at your own risk. You understand and agree that you are voluntarily participating in these activities and you assume any and all risk of injury to yourself. PG 3

TRAINERC O R Y G R E G O R Y

3030TH

UR

SD

AY

SHOULDER TORTURE THURSDAY - SHOULDERS

WORKOUT REP RANGES NOTES

RUN 1 Mile

SHOULDER TORTURE CIRCUIT Dumbbell Military Press Jump Rope Arnold Press Jump Rope Lateral Raise Jump Rope Front Raise Jump Rope Rear Delt Flyes Jump Rope Dumbbell Shrugs Jump Rope

2 SETS50 Reps1 Minute50 Reps1 Minute50 Reps1 Minute50 Reps1 Minute50 Reps1 Minute50 Reps1 Minute

FRID

AY

WHAT MF FRIDAY - ARMS

100-REP EXPLOSION Barbell Curls Just use empty barbell

Bench Dips

100 Reps

100 Reps

Do not set the bar down or get off the bench until 100 Reps are completed

INCLINE DUMBBELL CURLS

PUSHDOWNS

3 SETS X 6-8 Reps, 5 Second Twist, 4 More Reps20 Reps

EZ-BAR CURL 3 SETS28 Method*

* 28 Method: 7 Regular Reps 7 Slow Reps 7 Half-Reps from the bottom 7 Half-Reps from the top

BODYWEIGHT SKULLCRUSHERS 3 SETS Til Failure

AB WHEELS 50x

SAT

UR

DAY

SUNDAY SWEAT

Exercise Bike 12 MinutesAlternate: 1 minute: High Intensity 1 minute: Low Intensity

Step-mill/Stair Stepper 8 MinutesAlternate: 1 minute: High Intensity 1 minute: Low Intensity

Treadmill Walk 10 Minutes High Incline

PG 4

TRAINERC O R Y G R E G O R Y

3030NUTRITIONLike we said in the Supplementation section, this part of the plan is all about efficiency and simplicity. I’m giving you a plan that is straightforward, cost-effective and incredibly easy to follow.

WAKE-UP

SHRED MATRIX Take 1 Serving with 8 ounces of water

30-45 mins before breakfast

CARNITINE CORE Take 1 Serving before Training

POST-WORKOUT / BREAKFAST

3 WHOLE EGGS

PRE-WORKOUT / SNACK 30 minutes BEFORE LUNCH

SHRED MATRIX Take 1 Serving with 8 ounces

of water 30-45 mins before snack. * Drink a minimum of 1 gallon of water

per day while on Shred Matrix.

CARNITINE CORE Take 1 Serving with snack

MIXED NUTS

LUNCH

6-8 OZ. OF MEAT WITH GREEN VEGGIES

SNACK

1 COMBAT CRUNCH BAR

DINNER

6-8 OZ. OF MEAT WITH GREEN VEGGIES

BEFORE BED

1 SERVING OF LOW-CARB OR A SINGLE-DIGIT SUGAR YOGURT

Limit alcohol consumption and cheat meals to one day per week during the 30 day training period

PG 5

TRAINERC O R Y G R E G O R Y

3030

NUTRITION BUDGET ESTIMATEBelow, you will find an estimated total cost for all of the food and supplements required for the entire 30 day training period. Keep in mind, all suggested supplements are available for purchase at CampusProtein.com

FOOD FOR 30 DAYS

EGGS

MIXED NUTS

BEEF

CHICKEN BREAST

GROUND TURKEY

LOW-CAL YOGURTS

8 DOZEN

1 CAN 30-40 oz

10 LBS

10LBS

10LBS

30 PACKS

$16.00

$13.00

$40.00

$30.00

$20.00

$12.00

SUPPLEMENTS FOR 30 DAYS

30/30 STACK Includes: 1 Bottle Shred - 120 Caps 1 Bottle Carnitine 2 Boxes of MP Combat Crunch Bars

$93.99

TOTAL FOR 30 DAYS

FOOD + STACK $224.99$44.99 PER WEEK

*All prices are estimates. Actual prices may vary per grocer.

PG 6

TRAINERC O R Y G R E G O R Y

3030

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