Get Jacked Workout Plan

Transcription

1 Get Jacked Workout Plan Muscle Building Weight Training Plan By Jason Stallworth

2 Disclaimer: The information provided in this workout plan ebook is for general informational purposes only. Any use of this information is at your own risk. You should always consult your doctor before starting any workout, nutrition, or supplement plan. Copyright 2017 by Jason M. Stallworth & Uncle Jason Productions. All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher. TheMuscleProgram.com

3 Get Jacked Workout Plan Contents Get Jacked Workout Plan Contents 3 Introduction 4 Day 1: Back and Traps 5 Day 2: Chest & Biceps 5 Day 3: Rest 5 Day 4: Legs 6 Day 5: Shoulders & Triceps 6 Days 6 & 7: Rest 6 Supplement Plan 7 Lean Muscle Workout Plan 9 About the Author 10

4 Introduction This is one of my go-to workout plans for building muscle. I call it my Get Jacked workout because there s no reason you shouldn't be able to dedicate an hour 4-times a week to your health. This workout is great for people at any stage, whether you want to build muscle or lose body fat. The exercises in this plan are kept to basic exercises. You ll be doing plenty of compound exercises to help exhaust the muscle in order to build muscle. And you ll be integrating some techniques that will help you burn more calories and get pumped during your workout. It s essentially the best of both worlds. This is a 4-day workout program. The focus of this specific workout plan is on weight training, but I encourage you to also perform cardio 4-5 days per week. It s recommended that you stay on this plan for 4-6 weeks. You can also substitute the exercises and alter the plan to your own preference. The workouts in this plan are more of a guide for you to use. Highlights of the Get Jacked Workout Plan: * Combination of compound exercises with techniques to increase intensity * 4 weight training days per week * Stay on this program for at least 4 weeks * Do cardio 4-5 days per week for at least 30 minutes per session * Eat healthy and get plenty of rest * Warmup sets are not included in this program; make sure you warm up thoroughly before starting your workout

5 Day 1: Back and Traps Exercise Sets Reps Notes Barbell Rows 4 12, 10, 8, 6 * failure on final set Dumbbell Rows 3 12, 10, 8 * failure on final set Lat Pulldowns 3 12, 10, 8+ ** drop on final set Seated Rows *** rest-pause on final set Dumbbell Pullovers 2 12 Dumbbell Shrugs ** drop on final set Day 2: Chest & Biceps Exercise Sets Reps Notes Incline Bench Press 4 12, 10, 8, 6 * failure on final set Dumbbell Press 3 12, 10, 8 * failure on final set Hammer Strength Press 3 12, 10, 8+ ** drop on final set Cable Flyes *** rest-pause on final set Standing EZ Bar Curls ** drop on final set Hammer Dumbbell Curls ** drop on final set Day 3: Rest

6 Day 4: Legs Exercise Sets Reps Notes Leg Press ** drop on final set Squats ** drop on final set Leg Extensions *** rest-pause on final set Dumbbell Lunges * failure on final set Seated Leg Curls *** rest-pause on final set Lying Leg Curls ** drop on final set Day 5: Shoulders & Triceps Exercise Sets Reps Notes Seated Barbell Press 4 12, 10, 8, 6 * failure on final set Lateral Raises 3 12, 10, 8+ ** drop on final set Bent Over Raises 3 12, 10, 8+ ** drop on final set Close-Grip Bench Press Rope Extensions *** rest-pause on final set Weighted Dips ** drop on final set Days 6 & 7: Rest

7 Supplement Plan Though supplements aren t necessary they can certainly be helpful for enhancing your performance and recovery. I hold the same philosophy with supplements as I do with weight training. Stick to the tried and true basics. The supplement plan below consists of a few types of supplement I recommend to help you get the most from your workouts. I also provide a list of optional supplements. Basic Recommended Supplements: Supplement Times to Take How Much Whey Protein post workout grams BCAAs (Branched Chain Amino Acids) pre/intra/post workout 1-3 servings Creatine pre/post workout 1-2 servings Pre-workout mix pre workout 1-2 servings Multi-vitamin with any meal 1 serving daily I m often asked if I had to choose only one supplement, what would I take. BCAAs: Scivation Xtend: The branched chain amino formula is properly dosed and it has added glutamine. Together, this is a power-packed recovery and sustainable muscle energy supplements. Oh, and Xtend also contains electrolytes to keep you hydrated. Best prices for Xtend at Netrition:

8 Optional Supplements: Supplement Times to Take How Much Test/Strength Booster as directed by label 1 serving Fat Burner/Conditioning Agent as directed by label 1 serving I have two recommended supplements that I take off and on for both boosting test and helping get ripped. You can read my reviews by clicking the links below: Jason s TestoFuel & Instant Knockout Stack

9 Lean Muscle Workout Plan If you re ready for the next level of building lean muscle while getting shredded, check out my Lean Muscle Workout Plan. Lean Muscle Workout Plan includes: Easy to follow 8 week weight training program Integrated cardio plan Explanation on exercises Tips for recovery Nutrition tips Supplement guide Post-program plan ORDER NOW $9.99 Or you can read more here

10 About the Author I grew up as a skinny kid that got picked on a lot. In my mid-teens, I started lifting weights with my dad and my uncle in my back yard. We had an old rusty bench with those plastic cement-filled weights. If you re my age or older, I m sure you remember those. I was an extreme hardgainer back then but I stuck with it. I would pick up bodybuilding magazines here and there, read, and learn. And like most back then, I was a huge fan of Arnold (and I still am). I didn t start putting on real muscle mass until my early to mid-20 s. At that time, I was training more like a bodybuilder, hitting each muscle once or twice a week. I had also learned the importance of nutrition and getting plenty of quality protein. Weight training is something that s been consistent in my life throughout my entire adulthood. What started out as a means to an end became a true passion for me. It s helped me in so many ways, and it s also given me the ability to help others. My postworkout prayer every morning is God, thank you for this workout; thank you for this superpower. Jason s Websites and Social Media Pages TheMuscleProgram.com Facebook Twitter YouTube Thank you again for signing up! Train with Passion, Jason