Power Trainer 6 Week Program

CORY GREGORY

POWER TRAINER 6 WEEK WORKOUT PROGRAM

PG 1

CORY GREGORY

POWER TRAINER When it comes down to it, everyone wants to be strong. That’s why you spend hour after hour, week after week, month after month, and year after year grinding away in the weight room. But are you as strong as you want to be? If the answer is no – and if you’re serious about improving, it should be – then we’re going to show you how to get even stronger over the next six weeks.

MY NAME IS CORY GREGORY AND I AM THE MUSCLEPHARM CO-FOUNDER. I developed this trainer using my experience competing in powerlifting for more than 15 years. I did my first competition when I was 17 then and I’ve learned under the tutelage of Louie Simmons and many other famed lifters from the legendary Westside Barbell. Owning a hardcore gym for more than a decade, I’ve seen it all. I’ve been in the trenches, grinded through weights and struggled through my own plateaus. Through that, I’ve been through it all, training with some of the best and strongest lifters in the world. Sure, I’ve been on the cover of different magazines and stepped on several different bodybuilding stages, but my biggest passion is greater than all of that. Like you, I just want to be strong. So who exactly is this program for? Well, the simple answer is everyone. It can be for the person looking to increase their strength in the three core lifts (bench, squat and deadlift) in a relatively short amount of time. It can be for someone who has plateaued in any or all of the three lifts. Also, this program can be for any lifter looking to create a foundation of strength or possibly wants to compete in powerlifting. Essentially, this is for anyone looking to get strong and take their bench, squat and deadlift to new levels. Muscle was built from these core lifts since the first barbell was lifted and this program is rooted in those three lifts. So even if you just want to be the strongest guy in the gym, this is going to show you how. Plain and simple, you’re going to get stronger, learn new techniques to apply to your future lifting repertoire and break out of any current plateaus. If you’re a beginner, this is the perfect plan to set up your baseline for strength, giving you the ideal starting point to ensure a lifetime of strength gains. If you’re already deep in the trenches and have stepped into the powerlifting world, this is your chance to learn something new, apply it and take your competitive game to new levels. But above all else, this is about strength. You can expect improvements – big ones if you’re truly on board – and noticeable results in all three lifts. To do that, you’ll have to get to work. You’ll also have to eat properly, utilize the supplements we have listed and get adequate rest. When you put it all together, it’s an impressive combination that has you on the perfect path to enjoy some immense strength gains. We’ve removed all the guesswork. All you have to do is jump on board and enjoy the ride. Are you ready? It’s time to get strong. 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 1

CORY GREGORY

POWER TRAINER TRAINING For this six-week program, we will be training four days per week, using a two days on/one day off, two days on/two days off split. Each of the three main lifts will get their own day and we’ll finish each week with some overhead and arm work to balance everything out. If you don’t think four days is enough, don’t fret because these six weeks will wear you out. Your intensity needs to be through the roof and you need to push yourself- especially on the squat, deadlift and bench- like you never have before. Building your 1-rep max and getting stronger means not being afraid to attack the weights and be aggressive. Get after it, push yourself and get stronger. Here is a look at each at the overview of each of the four days: DAY 1: MONDAY DEADLIFT The focus here is obviously improving your deadlift with posterior chain work and additional back work added in. To improve your deadlift, we will utilize the conjugate system, which is a matter of rotating special exercises each week so your nervous system can’t adapt. This allows you to see significant strength gains, which is what we’re after here. With the conjugate system, we will rotate regular deadlifts with deficit deadlifts, which can be performed in almost any gym by standing on one or two 45-pound weight plates. The reason for using deficit deadlifts in this program is to create more leg drive and better bar speed. This is a great way to utilize the conjugate system without the need for specialized equipment. With that in mind, we will work up to a 1-rep max each week, which is the Westside Barbell component. Challenge yourself in that regard and you’ll see some impressive gains. As for the rest of the day, your second exercise will always be a rowing motion, and a superset, picking two of the three row options. One of the rows will be done with low reps, while the second part of the superset includes high reps to really give your back a massive pump. The third exercise will be a rear delt exercise. A lot of people have problems with an imbalance when it comes to their front and rear delts, and this work will help combat that. To finish up Mondays, we’ll use a posterior chain exercise and superset that with ab wheels to strengthen the core, which is a huge component to building the deadlift. DAY 2: TUESDAY BENCH PRESS The core lift here will be your bench press and chest, adding emphasis on your shoulders and triceps. The bench work will consist of pyramid bench pressing, meaning you’ll go down in reps and up in weight with each set. But there’s a twist in this program, one that will send your bench soaring. We will be doing our benching with our legs up, crossed and at a 90-degree angle. This one is going to challenge you. This essentially takes your arch and anchors away, which highly activates your chest, shoulders, upper back, triceps and core strength. Do not bounce the bar off your chest. This will force you to use your strength to return to the raised position, a major key in moving your bench in the right direction. Try to unrack the bar yourself and then get a spot so you PG 2

CORY GREGORY

POWER TRAINER can take each workout to the limit. Use a medium to wide-grip and attack the reps listed each week. It may take a week to get adjusted, but your bench will thank you at the end of the six weeks. The second exercise will include a superset of dumbbell incline presses with the Arnold dumbbell incline press. The rep scheme changes after three weeks and this serves as a great assistance movement. Then we will superset the chest fly, which sends a ton of blood to the chest, and the side lying lateral raise, which again adds stability in the delts. The finisher is a tricep tri-set with straight bar pushdown, dumbbell skullcrushers and bodyweight skullcrushers to blow up your triceps. That body part is a huge key in building a big bench and we pay extra attention to them in this program. DAY 3: THURSDAY SQUAT The core lift on this day will be squat and legs, and it will be unique because we’ll be doing several different types of squats with additional posterior chain and volume leg work. To keep things fresh and keep your legs growing, we will split between a wide powerlifting stance and a narrower Olympic-style squat where the bar sits higher on your back and you sink each rep. That variety will ensure every part of your legs, glutes and posterior chain gets ample work over the next six weeks, allowing you to build up weak areas, improve your strengths and set a huge PR. The second exercise is a favorite of mine: high-volume walking lunges. For all six weeks, we will be doing timed lunges and this will test you in every way. To really torch your legs, I suggest adding a weighted vest over the final three weeks. It may be brutal, but your squat and deadlift will benefit. We’ll finish this day with a tri-set to hammer your hamstrings and posterior chain, really building a solid base for a huge squat. DAY 4: FRIDAY SHOULDERS/ARMS This day will be a combination of shoulders and arms to polish off the week. Some sort of pressing motion – rotating between the Arnold Press, Behind the Neck Push Press and Seated Dumbbell Military Press – will be the primary exercise. Bigger and stronger shoulders means a stronger bench and improving this can be an easy solution to jump-start your bench press. From there, we’re going to get after arms, shoulders and traps, throwing some heavy mass arm movements, high reps, tri-sets, supersets and stripping methods to leave you feeling huge for the weekend. The layout and methods for this program are proven to build strength and setting PR’s. It’s up to you how hard you want to work to get them.

PG 3

CORY GREGORY

POWER TRAINER DIET AND SUPPLEMENTATION To grow and get stronger you’re going to need to eat a good amount. That doesn’t mean that every meal turns into a Thanksgiving feast though. We want to get big and get strong, not become a VIP customer at every buffet. This nutrition plan gives you an outline and a framework to work with, setting you up to make some major progression. The supplement stack we’ve created is unique to this program and is critical for seeing results, but your whole food consumption will also be extremely important. We will be taking in a lot of protein, along with healthy carbohydrates and fat to prime your muscles for growth. It will also be a primer to help your body recover, which is vitally important to improving your strength levels. You can lift as much as you want, but if your diet and supplementation is not in order, you’re doing your body a huge disservice. What we’ve set up for you is a great guideline to keep your strength gains coming week after week. You can adjust as needed, but following this puts you on a great path to succeed. As far as the supplementation, the emphasis is again on recovery and muscle growth. This stack will include the new Arnold Series Iron Test™, MusclePharm Assault™ and BCAA 3:1:2 Powder™ and Arnold Series Iron Mass™. This is an impressive stack and is another great piece of the puzzle. The new Arnold Iron Test will send your strength soaring, while the MP Assault is a premier preworkout product, allowing you to push through workouts better than ever. The BCAA 3:1:2 powder promotes growth, recovery and repair, while the Iron Mass does more of the same, delivering quality fats, carbs and protein to ensure the only gains you’re making are of the lean mass variety.

PG 4

CORY GREGORY

POWER TRAINER DIET AND SUPPLEMENTATION UPON WAKING Arnold Series Iron Test™ 2 Pills

MEAL 1/BREAKFAST 3-4 whole eggs ¼-cup to ½-cup oats 1 cup of fruit

MEAL 2/SNACK 1 serving (2 scoops) Arnold Series Iron Mass™

MEAL 3/LUNCH 8-12 oz. Protein 1 cup carbohydrates

PRE-WORKOUT MusclePharm Assault™

POST-WORKOUT MP BCAA 3:1:2 Powder™ Followed by 1 serving Iron Mass™ (On off days, use 1-2 scoops Arnold Iron Mass™ as a snack)

MEAL 4/DINNER 8-12 oz. Protein 1 cup carbohydrates 2 cups vegetables

MEAL 5/BEFORE BED 1/2 cup almonds 1 cup strawberries (or other berry) Optional: 1 scoop (1/2-serving) Arnold Iron Mass™ 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 5

CORY GREGORY

POWER TRAINER

FRIDAY

THUR

TUE

MON

WEEK ONE WORKOUT

REPS RANGES

CONVENTIONAL DEADLIFT SUPERSET (PICK TWO) 1 Arm Dumbbell Rows T-Bar Rows Seated Rows REAR DELT FLYES SUPERSET GHD or Leg Curls Ab Wheels PYRAMID FLAT BARBELL BENCH PRESS INCLINE DUMBBELL PRESS SUPERSET Dumbbell Chest Flyes Side Lying Laterals TRI-SET Straight Bar Pushdown Dumbbell Skullcrushers Bodyweight Skulls SQUATS

5, 3, 3, 1, 1, 1, 1

HIGH VOLUME WALKING LUNGES TRI-SET Leg Curls GHD or Low Back Ext Ab Wheels ARNOLD PRESS SUPERSET Close Grip Bench Press Cheat Curls TRI-SET Machine Upright Rows 2-Arm Overhead Dumbbell Press 1-Arm Preacher Curls BARBELL SHRUGS

Nonstop for 5 minutes

sets

NOTES

Up to 1-rep max 5 sets

12 12 12 12

6 sets 4 sets

5-12 10-25 15, 8, 8, 6, 6, 4, 4, 2

Feet up

10, 8, 6 5 sets 20 20 4 sets 20 20 8/10 12 rep max

Squats: Bodybuilding style, Work up to 6-8 sets total until you reach a max of 12 reps 5 sets

12 8 or 15 20 12, 10, 8, 6, 4 5 sets 12 12 5 sets 12 12 12 5, 10, 15, 20-30

Stripping Method, Nonstop, for example: (405)(315)(225)(135)

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 6

CORY GREGORY

POWER TRAINER

FRIDAY

THUR

TUE

MON

WEEK TWO WORKOUT

REPS RANGES

CONVENTIONAL DEFICIT DEADLIFT SUPERSET (PICK TWO) 1 Arm Dumbbell Rows T-Bar Rows Seated Rows REAR DELT FLYES SUPERSET GHD or Leg Curls Ab Wheels PYRAMID FLAT BARBELL BENCH PRESS ARNOLD INCLINE PRESS SUPERSET Dumbbell Chest Flyes Side Lying Laterals TRI-SET Straight Bar Pushdown Dumbbell Skullcrushers Bodyweight Skulls POWERLIFTING WIDE STANCE HIGH VOLUME WALKING LUNGES TRI-SET Leg Curls GHD or Low Back Ext Ab Wheels BEHIND THE NECK PUSH-PRESS SUPERSET Close Grip Bench Press Cheat Curls TRI-SET Machine Upright Rows 2-Arm Overhead Dumbbell Press 1-Arm Preacher Curls BARBELL SHRUGS

5, 3, 3, 1, 1, 1, 1

sets

NOTES

Stand on one 45lb plate 5 sets

8 8 8 8

6 sets 4 sets

5-12 10-25 15, 5, 5, 5, 5, 3, 3, 3

Feet up

10, 8, 6 5 sets 12 12 4 sets 12 12 12 10, 5, 5, 5, 3, 3, 3 8 minutes

Work up to a 3-Rep max 5 sets

12 8 or 15 20 15, 5, 5, 5, 3, 3, 3 5 sets 12 12 5 sets 12 12 12 5, 10, 15, 20-30

Stripping Method Nonstop, for example: (405)(315)(225)(135)

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 7

CORY GREGORY

POWER TRAINER

FRIDAY

THUR

TUE

MON

WEEK THREE WORKOUT

REPS RANGES

DEFICIT CONVENTIONAL DEADLIFTS SUPERSET (PICK TWO) 1 Arm Dumbbell Rows T-Bar Rows Seated Rows REAR DELT FLYES SUPERSET GHD or Leg Curls Ab Wheels PYRAMID FLAT BARBELL BENCH PRESS INCLINE DUMBBELL PRESS SUPERSET Dumbbell Chest Flyes Side Lying Laterals TRI-SET Straight Bar Pushdown Dumbbell Skullcrushers Bodyweight Skulls BODYBUILDING CLOSE STANCE HIGH VOLUME WALKING LUNGES TRI-SET Leg Curls GHD or Low Back Ext Ab Wheels SEATED MILITARY DUMBBELL PRESS SUPERSET Close-Grip Bench Press Cheat Curls TRI-SET Machine Upright Rows 2-Arm Overhead Dumbbell Press 1-Arm Preacher Curls BARBELL SHRUGS

5, 3, 3, 1, 1, 1, 1

sets

NOTES

Conventional, stand on two 45lb plates 5 sets

15 15 15 15

6 sets 4 sets

5-12 10-25 15, 5, 5, 5, 5, 3, 3, 3

Feet up

10, 8, 6 5 sets 8 8 4 sets 8 8 8 10, 8, 8, 8, 8, 8, 8 Nonstop for 10 mins

Work up to a 8-rep max 5 sets

12 8 or 15 20 8

6 sets 5 sets

20 20 5 sets 20 20 20 5, 10, 15, 20-30

Stripping Method, nonstop, for example: (405)(315)(225)(135)

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 8

CORY GREGORY

POWER TRAINER

FRIDAY

THUR

TUE

MON

WEEK FOUR WORKOUT

REPS RANGES

SUMO DEADLIFT SUPERSET (PICK TWO) 1 Arm Dumbbell Rows T-Bar Rows Seated Rows REAR DELT FLYES SUPERSET GHD or Leg Curls Ab Wheels PYRAMID FLAT BARBELL BENCH PRESS ARNOLD INCLINE PRESS SUPERSET Dumbbell Chest Flyes Side Lying Laterals TRI-SET Straight Bar Pushdown Dumbbell Skullcrushers Bodyweight Skulls POWERLIFTING WIDE STANCE HIGH VOLUME WALKING LUNGES TRI-SET Leg Curls GHD or Low Back Ext Ab Wheels ARNOLD PRESS SUPERSET Close Grip Bench Press Cheat Curls TRI-SET Machine Upright Rows 2-Arm Overhead Dumbbell Press 1-Arm Preacher Curls BARBELL SHRUGS

5, 3, 3, 1, 1, 1, 1

sets

NOTES

Off the floor 5 sets

6 6 6 6

6 sets 4 sets

5-12 10-25 15, 12, 10, 8, 5, 3 5

Feet up 5 sets 5 sets

20 20 4 sets 20 20 20 10, 5, 5, 5, 5, 5, 5 Nonstop for 10 mins

Work up to a 5-rep max Add Weight Vest 5 sets

12 8 or 15 20 15, 8, 8, 8, 8, 8 5 sets 8 8 5 sets 8 8 8 5, 10, 15, 20-30

Stripping Method, nonstop, for example: (405)(315)(225)(135)

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 9

CORY GREGORY

POWER TRAINER

FRIDAY

THUR

TUE

MON

WEEK FIVE WORKOUT

REPS RANGES

DEFICIT SUMO DEADLIFT SUPERSET (PICK TWO) 1 Arm Dumbbell Rows T-Bar Rows Seated Rows REAR DELT FLYES SUPERSET GHD or Leg Curls Ab Wheels PYRAMID FLAT BARBELL BENCH PRESS INCLINE DUMBBELL PRESS SUPERSET Dumbbell Chest Flyes Side Lying Laterals TRI-SET Straight Bar Pushdown Dumbbell Skullcrushers Bodyweight Skulls BODYBUILDING CLOSE STANCE HIGH VOLUME WALKING LUNGES TRI-SET Leg Curls GHD or Low Back Ext Ab Wheels BEHIND THE NECK PUSH-PRESS SUPERSET Close Grip Bench Press Cheat Curls TRI-SET Machine Upright Rows 2-Arm Overhead Dumbbell Press 1-Arm Preacher Curls BARBELL SHRUGS

5, 3, 3, 1, 1, 1, 1

sets

NOTES

Stand on one 45lb plate 5 sets

20 20 20 20

6 sets 4 sets

20 20 15, 5, 5, 5, 3, 3, 3 5

Feet up 5 sets 5 sets

8 8 4 sets 8 8 8 10, 3, 3, 3, 3, 3, 3, Nonstop for 10 mins

Work-up to a 3-max rep Add weight vest 5 sets

12 8 or 15 20 15, 5, 5, 5, 3, 3, 1 5 sets 5 5 5 sets 5 5 5 5, 10, 15, 20-30

Stripping Method, nonstop, for example: (405)(315)(225)(135)

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 10

CORY GREGORY

POWER TRAINER WEEK SIX WORKOUT

REPS RANGES

sets

FRIDAY

THUR

TUE

MON

SUMO OR CONVENTIONAL DEADLIFT SUPERSET (PICK TWO) 1 Arm Dumbbell Rows T-Bar Rows Seated Rows REAR DELT FLYES SUPERSET GHD or Leg Curls Ab Wheels PYRAMID FLAT BARBELL BENCH PRESS ARNOLD INCLINE PRESS SUPERSET Dumbbell Chest Flyes Side Lying Laterals TRI-SET Straight Bar Pushdown Dumbbell Skullcrushers Bodyweight Skulls BODYBUILDING CLOSE STANCE OR POWERLIFTING WIDE STANCE HIGH VOLUME WALKING LUNGES TRI-SET Leg Curls GHD or Low Back Ext Ab Wheels SEATED MILITARY DUMBBELL PRESS SUPERSET Close Grip Bench Press Cheat Curls TRI-SET Machine Upright Rows 2-Arm Overhead Dumbbell Press 1-Arm Preacher Curls BARBELL SHRUGS

NOTES

Work up to a new 1-rep max 5 sets 8 8 8 8

6 sets 4 sets

8 8 15, 8, 6, 4, 2, 1 5

Put feet on ground and work up to new 1-rep max 5 Sets 5 sets

20 20 4 sets 20 20 20 10, 3, 1, 1, 1, 1, 1, 1, 1, 1

Pick which stance you are strongest at, Work up to a 1-rep max Add Weighted Vest

Nonstop for 10 mins 5 sets 12 8 or 15 20 8, 8, 8, 8, 8, 8 5 sets 15 15 5 sets 15 15 15 5, 10, 15, 20-30

Stripping Method, nonstop, for example: (405)(315)(225)(135)

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 11

V4.0 20140925

PG 12