Table Of Contents

1. WHAT TO EXPECT FROM THIS E-BOOK​……………………………………………………………….…………pg 1

2. DIET AND NUTRITION​…………………………………………………………………………………….………………..…pg 2
● Why The Right Diet Is 60% Of The Work Done……………………………………………………….…pg 2
● What Are Macronutrients And Calories…………………………………………………………….…………pg 2
● How Much Calories Are There In Each Macronutrient………………………………………..………pg 3
● Why Track Macros Instead Of Calories?……………………………………………………………..………pg 4
● What Are Maintenance Calories And How To Calculate…………………………………..…………pg 5
● What Is A Caloric Surplus/Deficit……………………………………………………………………...…………pg 5
● How Much Caloric Surplus Should You Have - Bulking………………………………………………pg 5
● How Much Caloric Deficit Should You Have - Cutting…………………………………………..……pg 6
● Changing Maintenance Calories………………………………………………………………………...…………pg 6
● How To Track Your Macros ……………………………….…………………………………………………………pg 6
● How Often Should You Consume Your Meals………………………………………………...……………pg 7
● Should You Cut or Bulk? - Skinny Fat Problems………………………………….…..…………………pg 7
● How Long Should You Bulk/Cut?…………………………………………...……………………………………pg 8
● Difference In Training When Bulking/Cutting……………………………………………………..………pg 9
● Supplements..…………………………………………………………………………………………………………………pg 9
3. TRAINING​………………………………………….…………………………………………………………………………………pg 12
● Introduction…………………………………………………………………………………………..………………………pg 12
● Beginners: Full Body Routine (3 Day Training Routine)……………………………………………pg 12
● Intermediate: Upper-Lower Split (4 Day Training Routine)…………………………..…………pg 13
● Advanced: Push-Pull-Legs (6 Day Training Routine)…………………………..……………………pg 13
● Why Is There Strength Days And Hypertrophy Days?……………………………...………………pg 13
● What Is Progressive Overload And Its Importance…………………………………….…..…………pg 14
● What Is The “Bro-Split”?…………………………………………………………………………………………..…pg 15
4. COMMONLY ASKED QUESTIONS​……………………………………………………………………………………pg 16
● Can You Gain Muscle & Lose Fat At The Same Time?………………………………………..……pg 16
● Fixing Muscle Imbalances………………………………………………………………………………………..…pg 16
● Relationship Between Weightlifting And Height…………………………………………………...…pg 17
5. ACTION PLAN​…………………………………………………………………………………………………………………..…pg 18
● Example of a Beginner Training Program - FULL BODY SPLIT…………………..……………pg 18
● Example of a Intermediate Training Program - UPPER/LOWER SPLIT…………...……pg 20
● Example of an Advanced Training Program - PUSH-PULL-LEGS SPLIT……..…….……pg 23
6. CONCLUSION​…………………………………………………………………………………………………………………..…pg 26
 WHAT TO EXPECT FROM THIS E-BOOK

If you are reading this book it means that you place fitness as a
significant part of your life. Whether it is to build muscle or burn fat,
you want to be educated with the right knowledge on what to do to
effectively reach your fitness goals. In this day and age, we are
constantly bombarded with the loads of information told to us and
even conflicting ones which might even stall our progress.

This book is the only book that you would ever need to only be
equipped with the right information and methods to achieve your goals
but also consolidated should you wish to refer to it again in the future.

This ebook is beneficial to beginners who would need that foundational

knowledge about nutrition and training. Nonetheless, intermediate
lifters have also found this ebook to be useful in terms of correcting
certain myths and to achieve their goals quicker.

Please feel free to send a direct message to @thegainzcenter on

Instagram should you have anything you are unclear of in this ebook or
any other clarifications applicable to this book.

Before beginning any new exercise or diet program, it is recommended that you seek medical advice from your personal
physician. This book is not intended to be a substitute for the advice of a licensed physician, nor is it intended for the
treatment or prevention of disease. Use of the information herein is at the sole risk of the reader.

Copyright. No Part of this eBook may be reproduced or transmitted in any form by any means, electronic or mechanical,
including photocopying, recording or by any information storage and retrieval system, without written permission from
the author. Copyright © 2020 by The Gainz Center. All rights reserved.

1
 DIET AND NUTRITION

Why The Right Diet Is 60% Of The Work Done.

We are sure that most if not all of you know that diet and nutrition is
somewhat ​important when it comes to anything that is related to health
and fitness. But what is actually true is that diet and nutrition is
extremely​ important when it comes to building muscle or losing fat.
Like a race car, it can have the best engines in the world but with the
wrong type of fuel, it will never be able to unleash its fullest potential
for maximum results.

Similarly, you can have the best workout plans in the world but with
wrong or little attention to what you are putting into your body, you will
never be able to see the maximum results your body is capable of.

More importantly in this book, we want you to understand why you do

certain things and why it actually works instead of blindly following
meal plans.

What Are Macros and Calories

Macros is the short form Macronutrients, which refers to the 3 main
categories of the nutrients you provide your body through the foods
you eat. They are ​Protein​, C
​ arbs​ and ​Fat​.

A Calorie is a unit of energy from these 3 macronutrients. Each

macronutrient contains a different amount of calories per gram, which
will be explained later on. So all those calories you see on food
packages, they are the sum of all the calories from Protein, Carbs and
Fat.

Understanding macros and calories are the key to controlling your

muscle gain or fat loss.

2
How Much Calories Are There In Each Macronutrient
After understanding what macros and calories, it’s time to dive deeper
into how much calories are in each Macronutrient so that we can
decide how much Protein, Carbs & Fat we should consume daily to
reach our goals.

Protein contains 4 calories per gram

Protein is used by the body to build, repair and maintain muscle tissue. Protein consists
of amino acids, known as the building blocks of protein. Protein is essential for the
growth and building of new tissue as well as the repair of broken down tissue, which is
exactly what happens when you work out.

Carbs contain 4 calories per gram

Carbs are the fuel source for your body and brain’s energy needs. It’s the energy from
carbs that provides you with the energy to perform your workouts.

Fat contain 9 calories per gram

Fat is the most energy dense macronutrient and contains building blocks called fatty
acids. A fat free diet can hinder a person’s muscle growth for someone who exercises.

Similarly if you are looking to lose weight, the strategy of cutting out fat completely (since
it contains the most calories per gram) is not advisable because Fat takes longer to
digest than protein and carbs which will allow you to feel fuller for longer periods of time
without snacking. Nevertheless the choice of fat is also essential as you should be opting
for healthy fats

3
Some example sources of Protein, Carbs & Fat
Protein Carbs Healthy Fats
Lean Beef Rice Olive Oil
Chicken Pasta Avocado
Fish Bread Nut Butters
Turkey Oats Egg Yolk
Egg Fruits Flaxseeds
Tofu Potatoes Fish Oil
Tempeh Whole Grains
Edamame Bean Cereal
Greek Yogurt

Why Track Macros Instead Of Calories?

As mentioned earlier, a calorie is a unit of measurement of energy
coming from either Protein, Carbs or Fat. But you must understand
where​ the source of calories is coming from.

For example, 3 apples and 1 donut may both contain 100 calories. But
the amount of protein, carbs and fat will have a huge difference in the
macronutrients they contain.

Therefore you should track your macros instead of your calories based
on your goals.

4
What Are Maintenance Calories And How To Calculate
Maintenance Calories is the amount of calories you need to consume
everyday for your weight to s​ tay the same. ​It is determined by many
factors such as your age, height, weight, genetics, lifestyle, metabolism
and more. Hence it is almost impossible to find 2 people with the exact
amount of maintenance calories.

Since maintenance calories is determined by so many intangible factors

such as lifestyle and metabolism, it would make life much easier if you
can simply search a ​maintenance calories calculator t​ hat is reliable such
as the one provided on our website
(​www.thegainzcenter.com/calculator​)

What Is A Caloric Surplus/Deficit

Caloric Surplus is when you consume the amount of calories ​more​ than
your maintenance calories, this results in weight ​gain.

Caloric Deficit is when you consume the amount of calories ​less​ than
your maintenance calories, this results in weight ​loss.

How Much Caloric Surplus Should You Have - Bulking

When you’re trying to build muscle through resistance training such as
weightlifting at the gym, we highly recommend you increase your
caloric surplus by just a moderate amount, about 200 - 300 calories
added to your maintenance calories. This is because there is only a
limited amount of calories that your body can use the caloric surplus to
build muscle. The remaining calories will be stored as fat in your body.

5
How Much Caloric Deficit Should You Have - Cutting
When you are trying to lose fat, you want to be in a caloric deficit and a
moderate amount as well, about 300 - 500 calories deducted from your
maintenance calories. This range can be easily adjusted based on the
amount of muscle mass you have and how quickly you want to lose
body fat. However one thing to take note is that you cannot lose fat
without losing muscle, naturals are not able to ​simply lose fat​ without
losing some muscle mass.

Hence after a bulking phase, it is highly recommended that you prolong

your cutting phase so as to maintain as much muscle mass as possible
without wasting your efforts during the bulking phase.

Changing Maintenance Calories

A vital point to take note that your maintenance calories never stays the
same as you bulk or cut. So the best way to track your maintenance
calories to weigh yourself every 1 - 2 weeks to see if you are
gaining/losing weight. If your weight remains the same for 2 weeks, you
know it’s time to adjust your caloric surplus/deficit again.

How To Track Your Macros

As you would have expected, there are definitely different amounts of
protein, carbs and fats you should be eating.

Protein - You should be aiming for 1 gram per pound of bodyweight

( 2.2 gram per kilogram of bodyweight).

Fat - You should be eating about 20 - 30% of your total daily calorie
intake.

Carbs - The remaining calories should be filled with carbs.

To track your macros, we highly recommend using an app called
MyFitnessPal​ which contains a huge database of available food
sources as well as the amount of macronutrients and calories it
contains. You can also feel free to adjust the portion size of the foods
you eat.

6
Another feature of MyFitnessPal is that it has its own barcode scanner
which allows you to scan the barcode on the packaging of different
food sources you find at supermarkets. This will make tracking macros
much easier with the macronutrients already shown after scanning.

When tracking your Macros, do remember that you should not be

striving for perfection in terms of the exact numbers of your macros
intake.

One tip we use is to u​ nderestimate ​our calories intake​ w

​ hen bulking, and
overestimate ​our calories when cutting.

How Often Should You Consume Your Meals

Regardless of your goals, it doesn't matter how many meals you are
consuming. What matters most is the overall daily calorie intake as well
as the macronutrient intake. So Person A might prefer to eat multiple
smaller meals while Person B prefers to eat a few larger meals. Both
people can have the same overall daily calorie intake.

Should You Cut or Bulk? - Skinny Fat Problems

This dilemma happens to many teenagers who aren’t overweight but
have a certain amount of fat with very little muscle mass. So should you
bulk or cut?

For most beginners, there is a good chance for you to build muscle and
lose fat at the same time and this opportunity only comes at the
beginning of your proper lifting journey.

So for skinny fat individuals, we would actually recommend cutting

down just a little till you become relatively lean. After that you can
finally begin on your lean bulking journey and put on some serious
muscle mass while further losing body fat.

7
For individuals who have been lifting for a considerable amount of time
(6 - 12 months) but still don’t have much muscle mass and have some
amount of fat, it depends on how you feel:
If you prioritise being lean, you should cut first till you are considerably
lean and then start your bulking journey.

If you don’t mind having some levels of body fat and want to continue
to put on muscle mass, you can immediately begin on your bulking
journey till you decide to cut later on.

How Long Should You Bulk/Cut?

In terms of the timeline of your bulking phase, we recommend letting
yourself​ bulking for at least 6 months.​ This is because you want to
gain a significant amount of muscle mass so that when the cutting
phase comes, you would not lose as much muscle mass. If you cut too
often, you will be losing muscle mass quickly which means wasting your
bulking efforts.

Also, a slower caloric surplus would mean gaining less fat throughout
your bulking phase. As we mentioned there is only a limited amount of
calories that your body can use the caloric surplus to build muscle. The
remaining calories will be stored as fat in your body.
We recommend gaining half a pound ( ~ 0.2kg) of bodyweight per week,
which is about 300 calories of caloric surplus per day. Adjust the caloric
surplus by 50 calories if your weight remains for 2 consecutive weeks.

In terms of how long to cut, it is relatively straightforward as it depends

how lean/shredded you want to look visually. In order to not lose as
much muscle mass, we recommend losing 1 - 2 pounds (~0.5 - 1kg) per
week, which is about 500 calories of caloric deficit per day. Fats can be
broken down easier than muscles hence you can afford to lose slightly
more weight per week than bulking. Adjust the caloric deficit by 100
calories if your weight remains for 2 consecutive weeks.

8
Difference In Training When Bulking/Cutting
In terms of bulking/cutting, the structure of your workout routine
should remain e ​ xactly the same​. The only changes is the amount of
cardio you want to perform. Cardio should be done ​after y ​ our
weightlifting training.

It Is important to note that cardio is n

​ ot compulsory​ when you are
trying to cut. Cardio is simply a tool to shave off your total caloric intake
for the day. What that means is that you can skip cardio if your planned
caloric intake in foods is already in a deficit. If you prefer to eat slightly
more, then you can compensate by doing more cardio to burn off the
calories.

We mentioned that the structure of your workout routine should be the

same regardless whether you are bulking/cutting. But with lesser food
intake when cutting, you will find yourself fatigue more easily and you
can reduce the number of sets per exercise but the key thing is to try to
maintain your strength​ through the weight you are lifting. Volume
(Number of sets/reps) can be reduced. Maintaining strength would
allow the maximum amount of muscle mass being retained.

Supplements
We believe that this is the part where most people will be most excited
for. Many believe that supplements are some sort of “magic pill” that
will skyrocket their fitness progress and perhaps allow you to skip
everything we have just mentioned in the book.

We are sorry to burst your bubble but the reality is that supplements,
like the same suggests, is just something that adds a certain amount of
benefit to an already working plan.

This means that if you have a poor diet and nutrition with no control
over your macros, supplements are not going to save you at all.

9
Nevertheless, we will be going through some of the most common
supplements you would expect to see in the market:

1. Whey Protein - We would admit that this is one of the more

important supplements in terms of meeting your protein intake
for the day. For most of us, trying to hit the daily protein intake
would require eating a significant amount of real foods could be
quite expensive. Whey Protein is a cheap and convenient way to
boost your protein intake and is recommended to include in your
diet as a shake or adding to your foods like protein oats and
protein pancakes.

2. Creatine Monohydrate - Creatine is known to boost muscle and

strength gains. However it’s side effects are highly controversial
and are still not quite fully researched. We would recommend
only consuming it when you are 18 years. Nevertheless, it’s not
necessary and should be dependent on your budget.

3. Pre-Workouts - Most pre-workouts are known to contain the main

ingredient which is caffeine amongst other ingredients known to
enhance your workout and reduce fatigue. Personally we feel that
it can be easily replaceable with actual drinks such as coffee which
is a much cheaper alternative. It’s effects are not significant and
are also dependent on your budget.

4. Mass Gainers - Being one of the more popular options when it

comes to bulking, mass gainers often help to significantly increase
your caloric intake by containing thousands of calories as well as
protein to help you meet your macros. However it should never
be a replacement of your real foods because they lack
micronutrients such as your vitamins to ensure proper function of
your entire body. Mass gainers can be an addition to a proper diet
but should never be a replacement for all your meals.

10
Overall, if your diet from real foods are not on point, there is absolutely
no need to spend on supplements. We highly recommend doing a
proper research on your own before going on to consume any
supplements.

Other than Whey Protein, we would say that the rest of the
supplements are: I​ f you can afford it, go for it. B
​ ut don’t expect any
massive leaps to your progress.

11
 TRAINING
Introduction
Now that we have covered 60% of the path to your dream physique, it’s
time to understand the other 40% which is often over-emphasized but
still crucial in your fitness journey.

It is important to understand why certain training routines are more

effective for people on different training levels to maximise your
progress.

Beginners: Full Body Routine (3 Day Training Routine)

If you have never stepped into the gym or even if you have been to the
gym for a while but have never ever seen true progress in terms of
putting on muscle mass, this training routine is highly recommended
for you.

A full body training routine emphasizes mainly on compound

movements for beginners because compound movements ​e.g. bench
press, shoulder press, back squats, deadlifts, bent over rows​ build a solid
foundation for your weightlifting journey to gain size and strength.

Also as a beginner you would be able to benefit from something called

newbie gains​ where you are able to build muscle and burn fat at the
same time while seeing more results with less training variety (​only 1 - 2
exercises required per muscle group per session)​ as compared to
intermediate and advanced lifters. Hence a full body workout routine is
the most effective and efficient way to stimulate your muscle growth.

12
Intermediate: Upper-Lower Split (4 Day Training Routine)
If you have been lifting for 6 - 12 months and noticed that your
progress is drastically slowed down, this is where you have to adopt a
higher frequency and variety training routine to stimulate further
muscle growth.

An Upper/Lower training routine mainly has 2 days of strength training

and 2 days of hypertrophy (muscle growth) training.

Advanced: Push-Pull-Legs (6 Day Training Routine)

This is for the advanced lifters who probably have been lifting for at
least 1-2 years and decide to place a huge commitment at the gym for 6
days a week

A Push-Pull-Legs training routine mainly has 3 days of strength training

and 2 days of hypertrophy

Why Is There Strength Days And Hypertrophy Days?

You will probably be asking “Why am I training for strength? I only want
muscle GAINS!”

Strength days are characterised by lifting with heavier weights and

lesser rep (3 - 5 reps)

Hypertrophy (Muscle Growth) days are characterised by lifting

moderately heavy weights and moderate reps (8 - 12 reps)

Strength and Hypertrophy actually has a correlation whereby a

muscle’s growth potential is determined by its strength and a muscle’s
strength’s potential is determined by its growth. This is why stronger
guys mostly have a large amount of muscle mass.

So you should train for both strength and hypertrophy if you want to
maximise your muscle growth (and strength) potential.

13
What Is Progressive Overload And Its Importance
Progressive Overload means to do more work to increase the difficulty
of your workouts over time, ensuring that your body is constantly
needing to adapt to the new intensity/volume to stimulate muscle
growth.

We recommend Progressive Overload in the following ways:

● More Weight
● More Reps
● More Set
● Better Form

Usually we would assume that the form of your workouts are

acceptable (no ego lifting) and hence would focus mainly on more
weight, reps or sets.

If you are able to add on additional weight by ensuring that form is not
compromised, that would be perfect.

If not, you can progress with greater reps (e.g. doing the upper end of
the hypertrophy rep range of 8 - 12).

If you are still unable to manage the additional weight, you can increase
the set to a maximum of 4 sets.

Once you are able to progress by additional weight, you want to start
off at the lower rep range (8 reps) and repeat the process as above.

14
What Is The “Bro-Split”?
The “Bro-Split”, also known as the body part split is to target each
muscle group per day. ​E.g. Monday - Chest Day, Tuesday - Back Day, etc

Many beginners tend to find themselves starting off doing this type of
training when starting off in the gym. This type of training routine is not
effective for beginners and naturals because as a beginner, you do not
need to be targeting the same muscle group for your entire workout
session because as mentioned earlier, beginners can easily stimulate
their muscles for growth in just a few exercises.

Also, doing this workout routine would also mean that you most likely
target your muscle only once a week, which is far too little to maximise
your muscle gains as a beginner. Even as an intermediate, this workout
routine is too inefficient to wait for an entire week before hitting that
muscle group again.

Last but not least, this type of training easily causes muscle imbalance
because individuals will most likely train their favorite muscle days e​ .g.
chest day and arms day​ and skip their least favorite muscle day. Muscle
imbalance not only looks bad but is most prone to injury.

15
 COMMONLY ASKED QUESTIONS

Can You Build Muscle & Burn Fat At The Same Time?
Unless you are a complete beginner who has just started on your
weightlifting journey and making use of your ​newbie gains​ (refer to ), it is
simply not possible to build muscle and burn fat at the same time.
Fat and muscle are 2 completely different cells and they do not convert
from each other.

As a natural, the only way to build muscle or burn fat is to follow the
caloric surplus/deficit method as mentioned earlier.

Fixing Muscle Imbalances

We often receive questions as to how to solve the problem of muscle
imbalance on different sides of the body, where one side is more
developed than the other.

To solve this problem, you can set some isolation exercises (using
dumbbells or cables) to focus on correcting the muscle imbalance.

What you want to do is to add an additional set/reps to the weaker side

but do not add the set/reps to the stronger side.

You might find extra difficult to train your weaker side but it’s like a
walk in the park for the stronger side. This is normal.

Remember the goal is to ensure that your weaker side strengthens and
build more muscle so as to correct the muscle imbalance and your
stronger side might not be trained as much so as to not increase the
muscle imbalance even further.

For example if you are correcting a muscle imbalance for your biceps
where your left bicep is smaller than your right bicep.

16
Instead of performing 3 sets of 10 reps for both sides, you want to
increase it to 4 sets of 12 reps for your weaker side while keeping the
weight constant.

You can also specifically increase the difficulty for your weaker side with
a stricter form or increasing the time under tension to complete a rep.

Relationship Between Weightlifting And Height

There is a myth saying that weightlifting will cause a stunt in height
growth or even cause you to be shorter than expected.

This statement is as it is, a myth. Weightlifting, when done safely and

with the proper techniques will not affect height.

The only possibility for weightlifting to affect height is when you lift the
weights with the improper technique or lift heavier than what you can
manage which puts you at a higher risk of serious injury. Serious
injuries such as spine or lower back injuries might possibly affect the
growth spurt of an adolescent.

17
 ACTION PLAN
Example of a Beginner Training Program - FULL BODY SPLIT

Workout A:
Barbell Squats 3 sets 5 reps 3 - 5 min rest

Barbell Bench 3 sets 5 reps 3 - 5 min rest

Press

Barbell Rows 3 sets 5 reps 3 - 5 min rest

Overhead Press 3 sets 5 reps 3 - 5 min rest

Dumbbell Lateral 3 sets 8 reps 1 - 2 min rest

Raises

Barbell Curls 3 sets 10 reps 1 - 2 min rest

Skullcrushers 3 sets 10 reps 1 - 2 min rest

Cable Crunches 3 sets 15 reps 1 - 2 min rest

Workout B:
Barbell Deadlifts 3 sets 5 reps 3 - 5 min rest

Incline Dumbbell 3 sets 8 reps 1 - 2 min rest

Bench Press

Lat Pulldowns 3 sets 8 reps 1 - 2 min rest

Dumbbell Rows 3 sets 10 reps 1 - 2 min rest

Reverse Pec Dec 3 sets 10 reps 1 - 2 min rest

Incline Dumbbell 3 sets 10 reps 1 - 2 min rest

Curls

Triceps Pushdown 3 sets 10 reps 1 - 2 min rest

Leg Raises 3 sets 15 reps 1 - 2 min rest

18
● The above training program does not include warm up sets.
● This training program is 3 times a week, alternate between
Workout A & B.
● When choosing the appropriate weight to start, make sure for
that particular weight you are able to complete the number reps
stated above, with 1 - 2 reps left in the tank.
● Make sure to rest at least 24hrs between each workout day
● You should try to increase the weight load every week, if you are
unable to complete the reps with proper form, increase reps or
sets instead for another week. E ​ .g. 4 sets instead of 3, 10-12 reps
instead of 8

Sample Weekly Routine

Mon Tue Wed Thu Fri Sat Sun

A rest B rest A rest rest
B rest A rest B rest rest

19
Example of an Intermediate Training Program - UPPER-LOWER SPLIT

Upper (Strength)
Flat Bench Press 3 sets 4 - 6 reps 3 - 5 min rest

Pull Ups (​progress 3 sets 4 - 6 reps 3 - 5 min rest

to weighted if
possible)

Overhead Press 3 sets 4 - 6 reps 3 - 5 min rest

Barbell Rows 3 sets 4 - 6 reps 3 - 5 min rest

Dumbbell Lateral 3 sets 6 - 8 reps 2 - 3 min rest

Raises

Chest Dips 3 sets 4 - 6 reps 3 - 5 min rest

Lower (Strength)
Barbell Squats 3 sets 4 - 6 reps 3 - 5 min rest

Barbell Deadlifts 3 sets 4 - 6 reps 3 - 5 min rest

Leg Press 3 sets 6 - 8 reps 2 - 3 min rest

Lying Leg Curls 3 sets 6 - 8 reps 2 - 3 min rest

Calf Raises 3 sets 6 - 8 reps 2 - 3 min rest

Cable Crunches 3 sets 6 - 8 reps 2 - 3 min rest

20
Upper (Hypertrophy)
Incline Dumbbell 3 sets 8 - 12 reps 1 - 2 min rest
Bench Press

High Cable Flyes 3 sets 8 - 12 reps 1 - 2 min rest

Machine Flyes 3 sets 8 - 12 reps 1 - 2 min rest

Lat Pulldown 3 sets 8 - 12 reps 1 - 2 min rest

One Arm 3 sets 12 - 15 reps 1 - 2 min rest

Dumbbell Rows

Seated Cable Rows 3 sets 12 - 15 reps 1 - 2 min rest

Face Pulls 3 sets 12 - 15 reps 1 - 2 min rest

Hammer Curls 3 sets 8 - 12 reps 1 - 2 min rest

Single Arm 3 sets 10 reps per side 1 - 2 min rest

Overhead Triceps
Extension

Lower (Hypertrophy)
Barbell Squats 3 sets 8 - 12 reps 1 - 2 min rest

Barbell Romanian 3 sets 8 - 12 reps 1 - 2 min rest

Deadlifts

Dumbbell Lunges 3 sets 10 reps per side 1 - 2 min rest

Leg Curls 3 sets 12 - 15 reps 1 - 2 min rest

Leg Extensions 3 sets 12 - 15 reps 1 - 2 min rest

Calf Raises 3 sets 12 - 15 reps 1 - 2 min rest

Captain’s Chair Leg 3 sets 12 - 15 reps 1 - 2 min rest

Raises

21
● The above training program does not include warm up sets.
● This training program is 4 times a week
● When choosing the appropriate weight to start, make sure for
that particular weight you are able to complete the number reps
stated above, with 1 - 2 reps left in the tank.
● You should try to increase the weight load every week, if you are
unable to complete the reps with proper form, increase reps or
sets instead for another week. E ​ .g. 4 sets instead of 3, 10-12 reps
instead of 8

Sample Weekly Routine

Mon Tue Wed Thu Fri Sat Sun
Upper rest Lower rest Upper rest Lower
(Str) (Str) (Hyp) (Hyp)

22
Example of an Advanced Training Program - PUSH-PULL-LEGS

Push (Strength)
Flat Bench Press 3 sets 4 - 6 reps 3 - 5 min rest

Incline Dumbbell 3 sets 8 - 10 reps 3 - 5 min rest

Press

Overhead Press 3 sets 4 - 6 reps 3 - 5 min rest

Dumbbell Lateral 3 sets 8 - 10 reps 3 - 5 min rest

Raises

Dips 3 sets 6 - 8 reps 2 - 3 min rest

Skullcrushers 3 sets 6 - 8 reps 2 - 3 min rest

Pull (Strength)
Pull Ups (​ Weighted 3 sets 4 - 6 reps 3 - 5 min rest
if possible)

Barbell Deadlifts 3 sets 4 - 6 reps 3 - 5 min rest

Barbell Rows 3 sets 6 - 8 reps 2 - 3 min rest

Seated Cable Rows 3 sets 6 - 8 reps 2 - 3 min rest

Face Pulls 3 sets 6 - 8 reps 2 - 3 min rest

Barbell Curls 3 sets 6 - 8 reps 2 - 3 min rest

Hammer Curls 3 sets 6 - 8 reps 2 - 3 min rest

Legs (Strength)
Barbell Squats 4 sets 4 - 6 reps 3 - 5 min rest

Barbell Romanian 4 sets 4 - 6 reps 3 - 5 min rest

Deadlifts

Leg Press 4 sets 6 - 8 reps 2 - 3 min rest

Calf Raises 4 sets 6 - 8 reps 2 - 3 min rest

23
Push (Hypertrophy)
Incline Dumbbell 3 sets 8 - 10 reps 1 - 2 min rest
Bench Press

Flat Dumbbell 3 sets 8 - 10 reps 1 - 2 min rest

Bench Press

Chest Dips 3 sets 8 - 10 reps 1 - 2 min rest

Dumbbell 3 sets 8 - 10 reps 1 - 2 min rest

Shoulder Press

Cable Lateral 3 sets 8 - 10 reps 1 - 2 min rest

Raises

Triceps Pushdown 3 sets 8 - 12 reps 1 - 2 min rest

Pull (Hypertrophy)
Lat Pulldown 3 sets 10 - 12 reps 1 - 2 min rest

One Arm 3 sets 10 - 12 reps 1 - 2 min rest

Dumbbell Rows

Stiff Arm Cable 3 sets 10 - 12 reps 1 - 2 min rest

Rope Extension

Dumbbell Shrugs 3 sets 12 - 15 reps 1 - 2 min rest

Face Pulls 3 sets 12 - 15 reps 1 - 2 min rest

Incline Dumbbell 3 sets 10 - 12 reps 1 - 2 min rest

Curls

Machine 3 sets 10 - 12 reps 1 - 2 min rest

Preacher’s Curl

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Legs (Hypertrophy)
Barbell Squats 3 sets 10 - 12 reps 1 - 2 min rest

Bulgarian Split 3 sets 8 - 10 reps 1 - 2 min rest

Squats

Lying Hamstring 4 sets 8 - 12 reps 1 - 2 min rest

Curls

Leg Extensions 4 sets 8 - 12 reps 1 - 2 min rest

Calf Raises 4 sets 12 - 15 reps 1 - 2 min rest

● The above training program does not include warm up sets and
abs exercises.
● This training program is 6 times a week.
● When choosing the appropriate weight to start, make sure for
that particular weight you are able to complete the number reps
stated above, with 1 - 2 reps left in the tank.
● You should try to increase the weight load every week, if you are
unable to complete the reps with proper form, increase reps or
sets instead for another week. E ​ .g. 4 sets instead of 3, 10-12 reps
instead of 8

Sample Weekly Routine

Mon Tue Wed Thu Fri Sat Sun
Push Pull Legs rest Push Pull Legs
(Str) (Str) (Str) (Hyp) (Hyp) (Hyp)

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 CONCLUSION
We truly hope this has been informative and useful to you when it
comes to diet, nutrition and training for your fitness journey. Should
you have any queries about any segment of this book, please feel free
to send us a direct message on Instagram @thegainzcenter and we will
be more than happy to help!

Now make full use of the meals plans sent with the purchase of this
ebook as well as the above workout routines to begin on your fitness
journey and be in the best shape of your life!

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