MUSCLE WARFARE

WAGE WAR ON YOUR PHYSIQUE

Written by
Matt Peacock
MUSCLE WARFARE @THEMUSCLEMINDSETCOACH 03
 1 INTRODUCTION
2 00 7
ia
2 FOOD Mal
• Calorie Requirements
• Protein Requirements
• Carbohydrate & Fat Requirements
• Timing

3 WORKOUTS

• Execution
• Progressive Overload
• Rep Ranges
• Tempo
• Rest Periods
• Workouts Overview
• Key Target Areas For Adding Mass
• Eccentric vs Concentric Loading Me in 2
017
4 REST AND RECOVERY

• Sleep
•
•
•
Stress & Sleep
Hydration
Digestive Health
PREFACE
5 SUPPLEMENTATION Yeah, that skinny guy on the left with the terrible vest is me,
over ten years ago, on holiday with the lads, about two months
• Morning Supplementation Guide prior to me picking up resistance training for the first time.
• Pre-Workout Supplementation Guide
• Intra-Workout Supplementation Guide
• Post Workout Supplementation Guide The big handsome guy on the right is also me, except now
• Pre Bed Supplementation Guide I’ve got a physique that I am f**king proud of and through
this programme, I will share with you the exact steps I took to
transform my physique...

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PREFACE
CONTINUED
I know where you’re at right now, I understand your frustrations,
I’ve been there.

I’m here to tell you that it doesn’t have to be that difficult and so,
I wrote The Muscle Warfare book in order to get you the results
that you’re after quickly and efficiently. Muscle Warfare is the
result of more than 10 years rigorously training both myself and
my clients. I developed it so that you don’t have to waste time
making the same mistakes that I did or spend the same amount
of time that I did figuring it all out for myself! DON’T BE UPSET BY THE
In this plan we will delve into the specifics that you need in order
to make lean muscle gains but also to teach you more than just
the basics of muscle building so that you understand WHY you’re
RESULTS YOU DIDN’T GET
WITH THE WORK THAT
doing what you’re doing and HOW to put it all into place.

I am really looking forward to seeing the results that each and

every one of you get from this programme, please make sure
that you request to join the private Muscle Warfare Facebook
group where you will be able to ask questions, offer assistance
to fellow trainees and as always, please do keep me posted with
YOU DIDN’T DO!
your results.
Quote Source
Matt Pea c o c k
FOUNDER
MUSCLE MINDSET COACH

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 INTRODUCTION
You can’t build muscle if you’re not in a caloric surplus, it’s that
simple. The basic laws of thermogenesis show us that in order
to build tissue, we need extra fuel, or building blocks if you will.
Lets break things down here:

If you were building a house, you would need bricks to build it from right?
Great, so far we’re on the same page.

IN ORDER FOR HYPERTROPHY

Lets say the house in already built (the house is your body RIGHT NOW)

BUT

TO OCCUR, WE MUST BE IN
You wan’t to build an extension on the house (you want to grow a decent set of
guns)

If you don’t have any bricks left over, you can’t build an extension can you?

A CALORIC SURPLUS AND So, if we’re going to build that extension, we need more bricks (the bricks are food
incase you haven’t already picked up on that!)

If we add more bricks, then and only then can we start to build a bigger house.

THERE MUST BE ADEQUATE The bricks are only part of the solution though, a house doesn’t build itself does it?!
Still with me? Great, I’ll continue…

TRAINING STIMULUS ON THE

We need builders (which in this case are going to be the workouts)
If we get sh*t builders, sure the house is going to get built, but:

A) it’s going to take longer

MUSCLES. B) it’s going to be a sh*t house!

You don’t want to be a sh*t house, do you amigo?

So, in order to ensure that our builders aren’t going to be seen on the next season
Calum Raistrick of “cowboy builders” we need to programme efficient and sensible workouts
designed with the sole purpose of invoking hypertrophy.

The workouts you’ll find below are the product of 10+ years of me training both
myself and clients and constantly tweaking the results until arriving at where they
are now. They are builders with a track record and a high level of experience.

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FOOD
For the vast majority of you, this is where things are most likely
going wrong.

Believe me when I say, you have to eat A LOT!

For a large proportion of my training career, I got this part so

wrong. I convinced myself that I was a “hardgainer”

BUT
The reality was, I just wasn’t eating enough!

I had countless people tell me I had to eat more, but to be honest, I thought that I
already was and I only wish that I’d had a formula like this to slap me in the face and
point me in the right direction. The problem is, most people who THINK they are eating
FOR THE VAST MAJORITY
OF YOU, THIS IS WHERE
enough, end up eating loads one day and hardly anything the next. Consistency is
going to play a huge part here, you have to eat big every..single…day!

So, in case you’re not up to speed yet, calories in their broadest sense are made up

THINGS ARE MOST LIKELY

from macronutrients (macros) which are Protein (PRO) Carbohydrate (CHO) and Fat.
We also have alcohol but lets face it, I’m hardly going to recommend booze here am !

A few words on Macros before we go any further:

PRO = 4kcal/g
CHO = 4kcal/g
GOING WRONG.
FAT = 9kcal/g
Matt Peacock
What that actually means is that you can eat more than double the volume of food
when it comes to PRO and CHO as you can FAT! Fats are calorie dense foods and as
such, you will be able to eat LESS food to consume the same number of calories as
with PRO and CHO. For those of you who are really finding the amount of food that
you have to eat difficult, then this is worth bearing in mind. Fats can be a really useful
tool when it comes to packing extra calories in!

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 A 70kg skinny dude
FOOD 70 x 2 = 150g PRO

CARBOHYDRATE &
CONTINUED FAT REQUIREMENTS

I’ll caveat at this stage and say that a bit of flux between CHO & FAT is a
good thing, i.e don’t worry too much if you’re high on CHO one day and
then high on FAT the next, it’s probably quite a good thing for you to
have that variance in your diet.
CALORIE REQUIREMENTS
Most importantly though, if you’ve been struggling to put lean tissue on, don’t fear CHO.
For those of you who really want prescription here though, a good bench mark is to take your
It’s important that we establish a caloric baseline to start from. So, we total calories, then figure out what 30% of that is and take that as your fat intake.
are going to work on the basis that in order to add mass, you should be
consuming 20 Calories per pound of bodyweight.
3080kcal / day
• Take your bodyweight in KG and multiply it by 2.2 to give you you’re 3080 x 0.3 = 924kcal
weight in lbs.
924kcal / 9 (because there are 9g/cal of fat) = 102g FAT
• Times that number by 20 to give you your calorie requirements.
Now that you have your total calories, PRO and FAT cals worked out, the
remainder of your calories should come from CHO.
A 70kg skinny dude
70 x 2.2 = 154 lbs
154 x 20 = 3080kcal / day Total Cals = 3080
FAT Cals = 924
PRO Cals = 600 (150g x 4cal/g)
PROTEIN REQUIREMENTS CHO = 1556 (3080 - 924 - 600)

Great, we’ve got your calories sorted now, so what should your macro
split be?! OK, you’re first and foremost concern after calories should be
protein intake and for that we are going to start with a base of 2g PRO /
KG bodyweight.

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FOOD Scenario 1:

Weight hasn’t gone up? Go back to the calorie calculations and give

CONTINUED yourself an extra 2cals / pound bodyweight.

Scenario 2:

Weight has gone up? Great, don’t change anything.

A FEW WORDS ON TIMING Scenario 3:

The only other specification I am going to give you is that ideally I’d like Weight has gone down? WTF? Either your running about all day or you’re
to keep a large amount of your carbohydrate in and around the workout not eating what you say you are. Go back to the calorie calculations and
window. Firstly, when you read the supplement guides, you will notice give yourself 4cals / pound bodyweight.
that I have suggested a 50g serving of highly branched cyclic dextrin
(HBCD) during your workout, which means you will have to be weary
that 200kcal of your daily allowance has gone here.
After that I’d like you to aim for approximately 1/3 of your daily carbohydrate allowance in
the meal immediately post workout.

Now that we have established a caloric baseline and macro split, we need to look at
things from a progression point of view.

Remember, You can’t manage what you don’t measure.

With that in mind, we need to keep a close eye on bodyweight to ensure that you’re
eating enough, which lets face it, historically you haven’t been or you would be sat
reading this right now would you?!

Here are the rules:

(refer back to this chart once per week)

Weigh in’s should be conducted once per week, on wake, after using the bathroom (i.e
don’t be holding 10 gallons of piss and thinking you’re making mad gains!)
In short, here’s what to do following your weekly weigh in.

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PROGRESS
PHOTOS
Along side tracking your weight, its prudent to take photos
frequently so that you can see what is changing or not.

I recommend that you take progress photos once per week, this is a good habit for
you to get into, it will allow you (or a coach if you have one in the future) to assess
what needs developed and what needs pulled back on. These can be taken either

I RECOMMEND THAT YOU

after training or on wake in the morning, I’ll leave that decision up to you.

The following pictures should be taken

TAKE PROGRESS PHOTOS

ONCE PER WEEK, THIS IS
Front Back
A GOOD HABIT FOR YOU
TO GET INTO
Left Right Matt Peacock

You should be in clothing that you comfortable in, either your boxers (budgy
smugglers if thats your thing) or a pair of short shorts (your legs need to be visible)

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WORKOUTS
For the most part, the “what” element of training is less important
than you might think provided that we are creating enough
stimulus to the muscles. Sure, there are a few fundamentals that
we have to address, but worrying about whether you’re doing
enough upper chest, isn’t something that we can address in an
ebook and is reserved for the realms of online coaching as it will be
highly individualised.

Execution Dictates Load, Not Ego

I’ll be honest, I don’t care what you “think” you can lift or what you “used” to lift. If your
THE SECOND YOU SACRIFICE
YOUR FORM IN ORDER TO LIFT
form is sh*t, the you’re moving load away from the target muscle(s) and as such,
you’re not following the programme.

For each exercise in the plan you should perform as many “feeder sets” as you feel you
require in order to ensure that when we get to the working sets, you can feel every
damn fire of the target muscle(s). Do NOT just fire into the working sets before
activating the muscles and getting a solid mind-muscle connection established. This
right here is genuinely one of the biggest changes that I ever implemented into my
training that pushed my physique forwards.
MORE WEIGHT, THE EXERCISE
Progressive overload
This right here is the be all and end all of what we are trying to achieve, hypertrophy
BECOMES MECHANICALLY
can only occur if the stress being put on any given muscle is increased over time.
Which (hopefully by now, you realise that this book isn’t designed to blow smoke up
your arse) you probably haven’t been doing or you wouldn’t be reading this, right?
Now, something very important to bear in mind here is that in order to increase the
USELESS IN THE CONTEXT OF
HYPERTROPHY
stress being applied to a muscle, we don’t HAVE the increase weight. This stress can be
increased by increasing/decreasing other metrics like volume, intensity, tempo or rest
periods!

Matt Peacock

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 WORKOUTS
CONTINUED
Rep Ranges
When we consider training with the goal of hypertrophy, rep
range is a key consideration and one that I see frequently
overlooked. Four sets of ten reps is all good and well, but if
thats all you ever do, how the hell can you expect progress?

REMEMBER, YOU MAY HIT Given the goal of building lean muscle tissue, we should be looking to work in a
rep RANGE of 8-12 reps for the majority of our workouts! Whats also important
to understand is that if we are working to a range, the goal is to fail as early in

MENTAL FAILURE, BEFORE the range as possible. Our goal is to work to hit mechanical failure at rep 8, not to
hit mental failure at rep 8. From this point, we should look to push performance
forwards until the point comes where you can get to 12 reps with the same level
of execution. At that point and that point only, we can push the weight up!

MECHANICAL FAILURE - So in a nutshell, what I’d like you to do here is pick a weight that allows you
to execute the movement flawlessly for 8 reps and no more, over the coming
weeks, try to drive that number up without increasing weight, thereby giving us

LEARN TO KNOW THE

progressive overload. I.e, if you fail at rep 8 on week one, try to get 9 the next and
so on. Do NOT increase the weight until such time as you have maxed out the full
12 reps whilst still maintaining a strict focus on execution.

DIFFERENCE.
Matt Peacock

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WORKOUTS
CONTINUED
Tempo

This might be something that is completely new to you. If that is

OUR GOAL IS TO INCREASE

the case, then buckle up ‘cos you’re about to make mad gains bro!
You’ve probably seen tempo’s written on workouts that you’ve followed before. They’re
written as four numbers, heres an example: (graphic with arrows pointing to each
number and explaining what it means)

3131. the first three = the time (in seconds) taken to lower the weight, known as the
eccentric phase. the first one = the time (in seconds) taken to pause at the lengthened
position the second three = time time (in seconds) taken to lift the weight, known as
ONE OF THESE FACTORS IN
the concentric phase. the second three = the time (in seconds) taken to squeeze like
f*ck in the shortened position.

The workouts detailed below place a large emphasis on tempo so it is imperative that
EACH AND EVERY WORKOUT.
WEIGHT - REPS - SETS -
not only do you understand this, but you pay close attention to it when performing the
workouts. I know from experience, this is one of the first things to get “sacked off”
when the going gets tough! Remember, you’ve been taking tempo off up until now and
you’ve got this far, now it’s time to stick to it!

Rest Periods
These matter, but it’s not something to get your knickers in a twist about! Try your
INTENSITY - TEMPO - REST
best to stay as strict as you can with them, but if you feel like the quality of execution
in your next sets is suffering because you’re not getting enough rest, push it up a bit.
PERIODS
Matt Peacock

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WORKOUTS
OVERVIEW
The Muscle Warfare Programme is an eight week plan that follows
a Push-Pull-Upper-Lower training format. There are a total of eight
different workouts here that should be rotated as follows:

WEEK 01 WEEK 02 WEEK 03 WEEK 04 WEEK 05 WEEK 06 WEEK 07 WEEK 08

PUSH 1 PUSH 2 PUSH 1 PUSH 2 PUSH 1 PUSH 2 PUSH 1 PUSH 2

PULL 1 PULL 2 PULL 1 PULL 2 PULL 1 PULL 2 PULL 1 PULL 2

REST DAY REST DAY REST DAY REST DAY REST DAY REST DAY REST DAY REST DAY

UPPER 1 UPPER 2 UPPER 1 UPPER 2 UPPER 1 UPPER 2 UPPER 1 UPPER 2

LOWER 1 LOWER 2 LOWER 1 LOWER 2 LOWER 1 LOWER 2 LOWER 1 LOWER 2

REST DAY REST DAY REST DAY REST DAY REST DAY REST DAY REST DAY REST DAY

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WORKOUTS • You’d also likely keep the weight a little higher because you’re not keeping
something in the tank for the next 10 odd sets that you’re not not having to
do.

OVERVIEW • Say you perform on average two chest exercises per workout, of which you
do 3 working sets. That gives you a total of 12 working sets, an increase of
two on the old bro-split!

KEY TARGET AREAS FOR ADDING MASS

The reason that the workouts follow the structure above is in order to
Now, lets talk about something obvious. Your legs are your biggest
increase the frequency that each muscle group gets targeted. One of
opportunity to gain lean tissue. Think of the amount of muscle you
the biggest changes that I ever implemented in my own training was to
carry on your legs, lets make that sh*t grow! Not to mention that if we
step away from the “bro-split” and to increase the frequency that I was
increase the amount of lean tissue we are carrying, we thereby increase
targeting each muscle group. Don’t get me wrong, the bro-split has
our resting metabolic rate and in doing so, our likelihood of staying
it’s place, but one of the major draw backs of it is that you only train
leaner.
each muscle group once every seven days! A key element of The
Muscle Warfare Programme is purposefully designed increased training Whilst we’re on the topic of large muscle masses, your chest and your biceps are
frequency to illicit greater hypertrophy. probably the smallest groups we have when it comes down to it, so if you want to train
like a bro, probably stop reading now, go follow a bro split and turn yourself into a dorito!
Here’s an example, lets say that you train chest on a Monday, you train it every week Your back is the next most valuable area of muscle mass you have when it comes to
without fail (no-one ever skipped chest day, lets face it!) Lets say that you do somewhere building mass. So, to recap, train your legs, train them hard, train them often. Train your
in the region of 16 sets of chest exercises over the course of an hour between chatting, back, train it hard, train it often, aim to pull twice as much as you push going forwards.
checking in on Facebook and updating your Instagram story. Naturally, over the course of Not only will it help you grow your back but it’s good for the health of your shoulder joint.
that hour, the intensity of your workout slowly decreases as you tire and get bored/have
less energy, so it’s probably sage to say only the first 10 sets were of any real value
anyway! Once your workout is finished, you won’t train chest again until next Monday -
seven full days - 168 hours. Now, muscle protein synthesis [read gainz] will be raised for
something like 48 hours post training, after that point, you’re chest is not being stimulated
and as a result is not growing.

If you were to train chest twice per week (as you will in this programme) a number of
things would happen:

• You would be able to maintain far greater intensity over all of your sets.

• Your focus would be increased, you’d be able to keep your phone in your
pocket, and not talk to anyone for one, solid, uninterrupted exercise right?

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WORKOUTS
CONTINUED
Eccentric vs Concentric Loading

The last thing I want to discuss prior to setting you loose on the
workouts is eccentric loading.

DOING WHAT YOU’VE DONE

Hopefully, if you actually read the section above on tempo, you now understand
what that is. The workouts in The Muscle Warfare Programme are set up to favour
eccentric loading. In the context of this programme, eccentric loading is as important
as the exercise selection itself so please pay close attention to it and stick to it
rigorously!

There are a couple of reasons why we are favouring eccentric loading

GOT YOU WHERE YOU ARE.
1. Eccentric loading will allow us to create greater tension within
the target muscle(s) and thereby illicit greater hypertrophy.

2. By moving the focus onto the eccentric loading phase, we

SO WHAT ARE YOU GOING TO
reduce the amount of energy required at a metabolic level
for you to perform the movement, which in turn, makes us
more likely to accumulate muscle.
CHANGE TO GET WHERE YOU
WANT TO BE?
Matt Peacock

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REST AND
RECOVERY
You’ll see from the workout outline above, that within the plan,
I’ve programmed two rest days every six days. These are there
for good reason and aren’t “optional”
One of the main reasons that people struggle to add lean tissue in the first place
is that they are doing too much! If you’re one of those people, you’re most likely a
very active person, you probably move around a lot even if you don’t notice it, you
probably talk with your hands, fidget all day and walk a lot. These rest days are
imperative to your success,so please, trust the process and stay out of the gym on
these days!

When it comes to rest in & recovery, we have to consider it from a more holistic

YOU GROW BEST

point of view. Within The Muscle Warfare Programme we are going to address
several factors that will impact on the quality of your recovery. These are: Sleep,
Stress, Hydration & Digestive Health.

Sleep
Our goal here is not only to get more sleep but to maximise the quality of that sleep.
Our first consideration is to make sure that you’re getting a solid 6-8hours per night
of unbroken sleep. If you fall behind on sleep throughout the week, you can catch
WHEN YOU REST!
up on the weekends, but try to be more consistent than that if you can. Whats
important here is that we consider your sleep across the entire week as a whole.
Matt Peacock
For most of you, I can already tell you that you can make your bed-time routine a
little better and a little more conducive to more sound sleep. First things first, lets
aim to get you off your phone/ipad/laptop/tv a MINIMUM of 30 minutes prior to
your prescribed bed-time! If this seems too difficult, lets start with 15 minutes and
build it up from there. Remember, Instagram will still be there tomorrow, you can
check how many likes your latest tops-off photo got tomorrow!

If you are using your iPhone before bed, please make sure that you have the “night
shift” mode enabled and that you have turned the brightness down slightly. On an

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 about is the fact that you’re absolutely shattered! So what do you do? You drink
a shit tonne of coffee and feel NO better! Don’t worry, we’ve all been there! The
REST AND impacts don’t stop there though. The reduced cognitive function that you are
experiencing will more than likely have an impact on your levels of self-control
and lead to you making poor decisions when it comes to nutrition, thus leading
to you eating shit and slowing down your road to being jacked and shredded!

RECOVERY • Reduced metabolic function

Under-sleeping has been linked to an impaired ability to metabolise glucose

iPhone, you can find this in Settings > Display & Brightness > Night Shift and then set this and also to insulin resistance. Now this ebook isn’t the place for me to go into
to “scheduled” from “Sunset > Sunrise” detail on either of them but we desperately don’t want either to be at play here.
Couple this with the fact that sleep deprivation has also been shown to increase
If you’re using a MacBook or laptop, you can download an app called ”f.lux” which will do appetite via an increase in a hormone called ghrelin and we have a recipe for
exactly the same thing. getting fat pretty easily! This is all starting to paint a pretty grim picture of what
a lack of sleep can do you for you isn’t it?!
The blue light emitted by devices will wreak havoc with your sleep if left uncontrolled. This
light elevates your stress hormone production and reduces your bodies natural production of
melatonin, which is the neurotransmitter responsible for seeing you off to sleep. We’re not done yet though…

Another key element of improving your sleep is to remove caffeine after 2pm. Believe • Immune suppression
mewhen I say that you will be far less tired if you improve the quality of your sleep than you
will be if you cut one coffee a day out!! If you’re training in the afternoon or evening, I’ve
Chronic sleep deprivation has been repeatedly shown to reduce our ability to
included a stimulant free preworkout supplement
There are a few supplements that I recommend for improving sleep quality, please refer to fight off illness and infection. The very last thing we need when we are trying
the supplements chapter of the Bible for more on this. to build a physique is to be unwell in any way. How are you going to be able to
train at max capacity if you’re unwell AF? Ever been unwell and just wanted to
Stress & Sleep sleep ALL DAY?! Well now you know why, you were probably sleep deprived in
the first instance, got unwell and now your body is telling you that it needs to
Another key area that is almost certainly always overlooked is stress. Most people do nothing recover!
but constantly apply stress to their bodies all day long and then do nothing to promote
efficient and restful sleep at night. There are plenty more effects which I could share with you but hopefully the
above paints enough of a picture of the importance of good sleep habits?!
Sleep is the most powerful restorative tool we have available to us and as you will already
know, in order to grow lean muscle tissue, we must be able to recover first! There is no other So how do you improve sleep?
single recovery factor that will have such a profound impact on your recovery as sleep does!
Improving sleep really isn’t that difficult. It all starts with creating a better
What does a lack of proper, restful, undisturbed sleep look like? Here a few example of effects bedtime “ritual” and sticking to it!
of poor sleep quality that are relevant to this programme:

• Reduced cognitive function

Every single one of you will have woken up when you haven’t had
enough sleep and experienced this. Your ability to concentrate and
remember things will be severely hampered. You know, those days when you
get to your desk and your brain is just refusing to work because all you can think

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REST AND Supplementation For Sleep
This is an area that you definitely shouldn’t be overlooking. Refer to the Muscle Warfare
Pre-Bed Supplementation Guide for the low down here.

RECOVERY
Caffeine & Impaired Sleep

For most of you, this will be the easiest thing to implement in terms of up-regulating
sleep. Stimulant intake is something that absolutely must be managed in order to protect
sleep. Ideally, this means no stimulant intake after 2pm in order for your nervous system to
relax, as it naturally should in the evening. Try swapping out your afternoon coffee for Four
Sigmatics Mushroom Coffee Mix (trust me, it just tastes like normal coffee!!) It contains half
the caffeine of a normal “cuppa” but will still give you the mental alertness you’re after.

You can find it here

Electronic Devices & Sleep

First things first, setting a curfew for when you will remove all electronics from your day is
a great place to start (ideally 30-60 minutes prior to bed.) If removing them ALL is too
much to ask, then as a bear minimum, I would suggest using the “nightshift” mode on
your iPhone, or the equivalent on Samsung (sorry guys, I’m an Apple loyalist so I don’t
know what the “inferior” android version is called!) If you have a MacBook then there is no
native software similar to this, but you can download f.lux for free here

You can find it here

These tools allows us to remove the blue light that our devices omit which are responsible
for waking us up and tricking the body into thinking it’s time to wake up rather than fall
asleep. At the time of writing, there currently is no option for this on TV’s, so I’d advise
against TV for atlas half an hour before bed.

Epsom Salts Baths

Another great way to improve sleep quality is by using epsom salts in a bath. Ideally you
should be aiming to take 1-2 baths in epsom salts per week and aim to be in the bath for
15-20 minutes. Don’t be shy with it either, use the entire 1kg bag. This will aid in nervous
system relaxation, stress management and will result in greater magnesium uptake.

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WORKOUTS PULL 01
PUSH 01 ORDER EXERCISE SET REPS

1 MAX REPS
2 MAX REPS
ORDER EXERCISE SET REPS A CHINS
3 MAX REPS
4 MAX REPS
1 10-15 1 10-15
CABLE 2 10-15 PULLEY 2 10-15
A B
FLY 3 10-15 ROW 3 10-15
4 10-15 4 10-15
1 6-10 1 6-10
SMITH MACHINE SINGLE ARM
2 6-10 2 6-10
B INCLINE CHEST C DUMBBELL BENT
3 10-15 3 10-15
PRESS OVER ROW
4 10-15 4 10-15
1 6-10 1 10-12
CHEST PRESS 2 6-10 REAR DELT 2 10-12
C D
MACHINE 3 10-15 FLYS 3 10-12
4 10-15 4 10-12
1 10-15 1 6-10
STANDING CABLE
2 10-15 SEATED LEG CURL 2 6-10
D DUAL LATERAL E1
3 10-15 MACHINE 3 6-10
RAISE
4 10-15 4 10-15
1 6-10 1 6-10
SEATED LEG 2 6-10 2 6-10
E1 E2 DUMBBELL RDL
EXTENSION 3 6-10 3 6-10
4 10-15 4 10-15
1 10-12 1 6-10
DUMBBELL 45° LEG PRESS
2 10-12 2 6-10
E2 GOBLET SQUAT F (HIGH & WIDE
3 10-12 3 10-15
(HEEL ELEVATED) FOOT POSITION)
4 10-12 4 10-15
1 10-12 1 10-12
TRICEP ROPE 2 10-12 ROPE HAMMER 2 10-12
F G
EXTENSION 3 10-12 CURLS 3 10-12
4 10-12 4 10-12

MUSCLE WARFARE @THEMUSCLEMINDSETCOACH 36

UPPER 01 LOWER 01

ORDER EXERCISE SET REPS ORDER EXERCISE SET REPS

1 6-10 1 10-15
CHEST SUPPORTED 2 6-10 SEATED 2 10-15
A A
DUMBBELL ROW 3 10-15 LEG CURL 3 10-15
4 10-15 4 10-15
1 6-10 1 6-10
CLOSE GRIP LAT 2 6-10 DUMBBELL 2 6-10
B B
PULLDOWN 3 10-12 RDL 3 10-12
4 10-12 4 10-12
1 10-15 1 6-10
RACK PULLS
2 10-15 SEATED LEG 2 6-10
C (ABOVE THE C1
3 10-15 EXTENSION 3 10-15
KNEE)
4 10-15
1 10-12 1 6-10
DUMBBELL
LYING INCLINE 2 10-12 2 6-10
D1 C2 GOBLET SQUAT
CABLE FLY 3 10-12 3 10-12
(HEEL ELEVATED)
4 10-12 4 10-12
1 6-10 1 6-10
INCLINE
2 6-10 BARBELL GLUTE 2 6-10
D2 DUMBBELL CHEST D
3 10-15 BRIDGE 3 10-15
PRESS
4 10-15 4 10-15
1 10-15 1 10-15
EZ BAR SKULL 2 10-15 SEATED 2 10-15
F
CRUSHERS 3 10-15 E DUMBBELL 3 10-15
4 10-15 LATERAL RAISE 4 10-15
1 10-15 5 10-15
SEATED
2 10-15
G DUMBBELL BICEP
3 10-15
CURLS
4 10-15

MUSCLE WARFARE @THEMUSCLEMINDSETCOACH 38

PUSH 02 PULL 02

ORDER EXERCISE SET REPS ORDER EXERCISE SET REPS

1 10-15 1 MAX REPS

STANDING DUAL
2 10-15 2 MAX REPS
A CABLE LATERAL A CHINS
3 10-15 3 MAX REPS
RAISE
4 10-15 4 MAX REPS
1 6-10 1 6-10
SMITH MACHINE 2 6-10 LAT PULL 2 6-10
B B
SHOULDER PRESS 3 10-15 DOWN 3 10-15
4 10-15 4 10-15
1 6-10 1 6-10
INCLINE
2 6-10 T-BAR 2 6-10
C DUMBBELL CHEST C
3 10-15 ROW 3 6-10
PRESS
4 10-15 4 10-15
1 10-15 1 10-12
LYING INCLINE 2 10-15 PULLEY 2 10-12
D D
CABLE FLY 3 10-15 ROW 3 10-12
4 10-15 4 10-12
1 6-10 1 6-10
45° LEG PRESS
SEATED LEG 2 6-10 2 6-10
E1 E (HIGH & WIDE
EXTENSION 3 6-10 3 10-15
FOOT POSITION)
4 10-15 4 10-15
1 6-10 1 6-10
45° LEG PRESS
2 6-10 SEATED 2 6-10
E2 (LOW & NARROW F
3 10-12 LEG CURL 3 10-15
FOOT POSITION)
4 10-12 4 10-15
1 10-12 1 10-15
STRAIGHT BAR
CABLE TRICEP
2 10-12 EZ BAR PREACHER 2 10-15
F G
PUSHDOWN
3 10-12 CURLS 3 10-15
4 10-12 4 10-15

MUSCLE WARFARE @THEMUSCLEMINDSETCOACH 40

UPPER 02 LOWER 02

ORDER EXERCISE SET REPS ORDER EXERCISE SET REPS

1 10-12 1 10-15
A 2 10-12 SEATED LEG 2 10-15
PULLEY ROW A
3 10-15 CURL 3 10-15
4 10-15 4 10-15
1 6-10 1 6-10
BENT OVER 2 6-10 DUMBBELL 2 6-10
B BARBELL ROW B
3 10-12 RDL 3 10-12
4 10-12 4 10-12
1 6-10 1 6-10
2 6-10 45° 2 6-10
C LAT PULL DOWN C
3 10-15 LEG PRESS 3 10-15
4 10-15 4 10-15
1 10-12 1 6-10
SEATED CABLE 2 10-12 SMITH MACHINE 2 6-10
D C2
FLYES 3 10-12 SQUAT 3 10-12
4 10-12 4 10-12
1 MAX REPS 1 6-10
2 MAX REPS BARBELL GLUTE 2 6-10
E1 PRESSUPS D
3 MAX REPS BRIDGE 3 10-15
4 MAX REPS 4 10-15
1 6-10 1 10-15
SMITH MACHINE 2 6-10 SEATED 2 10-15
E2
SHOULDER PRESS 3 10-15 E DUMBBELL 3 10-15
4 10-15 LATERAL RAISE 4 10-15
1 10-15 5 10-15
EZ BAR SKULL 2 10-15
F
CRUSHERS 3 10-15
4 10-15

MUSCLE WARFARE @THEMUSCLEMINDSETCOACH 42