WEIGHT TRAINING program

WEIGHT TRAINING program by: kyle leon Hello and welcome! I want to start off by quickly congratulating you for making the decision to take your physique to the next level using the Somanabolic Weight Training 9 week program. (SWT) You won t regret it! I m very excited for you to hit this fast-track 9 week lean muscle building program because I know what it has done for me in the past and I know what it is about to do for you. That s why I m going to get you started as quickly as I can without filling this program with a bunch of complicated science that will have you on your computer reading instead of in the gym LIFTING!! I made this a short, straight to the point program that gives you exactly what you want and need without any B.S filler or useless, complicated blabbering. That s not my style. I m about getting you RESULTS and getting them FAST. This is the exact 9 week program that I used based on my somatotype to pack on 21 pounds of muscle in just 8 weeks. By now you should understand what your somatotype is through the information provided in the Somanabolic Muscle Maximizer. This is very important for you to determine before you move on. The SWT program is based specifically around your somatotype and the goal of gaining pure lean muscle fast without any fat. The best bodybuilders and fitness models in the world all recognize the need to train specific ways that favor their genetics. This can be referred to as somato-specific weight training. 2 www. TheMuscleMaximizer.com

There is not a one size fits all approach to training if you are serious about taking your body to the next level. I m talking about the level that really gets you noticed. Any weight training program that doesn t customize the training based around YOUR somatoype will not maximize your muscle gains because there are so many important variables that are completely ignored. For example, your somatotype will determine exactly; What exercises you should be doing How many sets you need to be doing How many reps you need to do per set How many sets you train to failure If you should train past failure How much rest time in between sets The SWT 9 week program takes care of all of that for you along with more advanced techniques used to break through any muscle building plateau. The SWT program has been developed for intermediate-advanced weight trainers. Beginners can still benefit from this program when you know how to perform all of the basic exercises with proper form. If you are completely new to weight training I do recommend at least 3 months of training with weights and mastering proper form before using this program. It is important that we cover some topics that are keys to packing on the most muscle humanly possible with the SWT program. Key 1- Training to failure? Many people misunderstand and have various definitions of what training to failure is. Let me define it so that you are clear: Training to failure is performing an exercise to the point where you cannot complete another rep using proper form. It is the point where your muscles physiologically fail, NOT when you think you can t complete another rep. When you are performing a training to failure set, you must perform the set with proper form UNTIL your muscles physically fail you. In the SWT program training to failure is strategically and specifically based around what s best for your somatotype. You will be training to failure on these specific sets ONLY. This will make sure all your muscle fibers have been fully stimulated without overdoing it and without risking overtraining. Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 3

Following this exact program and performing these sets correctly is very important and is vital to gaining muscle. Training to failure on more sets than outlined will have the OPPOSITE effect that you want so DO NOT think you are helping yourself by doing so. Training to failure on less sets that outlined will be shortchanging yourself and result in less muscle growth than you re capable of. Long and short of it is to just follow the program and you ll be all good!! Key 2- Training Past In SWT there will be specific times when you will be required to train past failure. For these sets, you WILL require a spotter that knows what he/she is doing. Training past failure is when you have reached failure and now require a spotter to help you complete 1 more repetition. This spotter must be instructed to NEVER allow the movement of the weight to completely stop. A good spotter will make you work extremely hard, but will always give you just enough help to keep the weight moving slowly towards the finishing position. We do not want you staying stuck for any length of time if possible. Key 3-Growth Growth sets are the sets MOST responsible for pushing your muscle growth forward from one workout to the next. You have the opportunity to take advantage of growth sets every workout in this 9 week program. A true growth set requires more work from the muscle being trained than the previous workout. This is achieved by: Lifting more weight in a training to failure or past failure set for the same reps as the previous workout. Completing more reps in a training to failure or past failure set with the same weight as the previous workout. Doing the same weight and reps in a training to failure or past failure set BUT with a MORE fatigued muscle starting the set than the previous workout. You have to look at these sets as a wonderful opportunity to improve, progress and stimulate new muscle growth each workout! SWT 9 week program has identified these sets for you in the form of a light blue highlight (eg 1 x 8-10). It will be up to you what to do with them. You must be mentally and physically prepared for these sets if you are going to get the most out of them. You must zone out everything around you. While preparing for your set, I recommend putting your head down and closing your eyes for a brief second or two. Tell yourself that this is your chance to make this workout a success. This is your chance to grow. Visualize exactly what you re going to do. Then take a very deep breath in, explode and do it! 4 www. TheMuscleMaximizer.com

Key 4- Time Your rest time in between sets will be specifically based on your somatotype for the goal of gaining lean muscle without fat. This is very precise and should be followed as closely as possible. You will notice great differences in rest time between certain somatotypes and less differences between others. Key 5- Free Weights and Machines You will also notice that there is no one size fits all approach to this topic either. Lately you ll hear a lot of people demonizing machines but we can strategically utilize both free weights and machines for maximal muscle growth. Your somatotype will determine how to best take advantage of machine work. Also, you will find we take advantage of machines on pre-fatigued muscles especially in weeks eight and nine to engorge the muscle with as much blood possible which can encourage muscle growth. Find your somatotype below and follow the SWT nine week program exactly for maximal lean muscle growth. By now you should know everything you need to know to get started. Let s get you going! Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 5

ECTOMORPH WORKOUT PLAN Note on cardio: You will notice there is no cardio required in your 9 week training program. You WILL gain maximum muscle without any fat by following the SMM and the SWT alone. Do no more than 20 minutes of low intensity cardio 3 times per week if you choose to do cardio. Studies have shown minimal amounts of low intensity cardio can be an active form of recovery because it shuttles more oxygen, nutrients, and blood to the muscles. I definitely notice this to be true following a leg training day but that s about it. The decision is yours, but if you choose to add low intensity cardio do not overdo it! Note on abs/core training: Your core training is important, but the concern of this 9 week program is to pack-on as much muscle possible without any fat. Because of this, the SWT s focus is on your weight training regimen. There is not a required abdominal/core training component in this particular 9 week program. That being said, it is recommended that you train your core 2-3 times per week for 10-15 minutes. The focus of your exercises should be balanced between lower, middle and upper abdomen as well as your obliques. Your success over the next 9 weeks will be directly related to how closely you follow the program below. You will need to do the outlined exercises, sets and reps in order while following the appropriate rest time to achieve maximum results. Lastly, your growth sets have been identified for you in blue below. Dig deep mentally, physically, and push your body to its limits for these sets knowing you are triggering what s needed for new muscle growth. Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 6

WEEK 1 Day 1 Chest and Biceps x Barbell Bench 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Incline Dumbbell 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets press Flat Dumbbell Fly 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets E-Z Barbell Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Dumbbell curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Day 2 Back and Triceps Lat Pulldown 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Seated Row 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Lying T-Bar Row 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Skull Crushers 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Tricep 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Squats 2 x 10 3 x 10-12 3 mins 1 x 8-10 0 sets 6 sets Lunges 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets Leg Curls 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets Leg Extension 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets Calf Raises 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets Day 4 Shoulders Military 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Dumbbell Seated Side 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Lateral Raises Standing 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Dumbbell Front Raise Bent-over 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Reverse Flys (Rear Delts) Dumbbell Shrugs 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets 7 www. TheMuscleMaximizer.com

WEEK 2 Day 1 Chest and Biceps x Flat Dumbbell 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Incline Barbell 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Incline Dumbbell 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Fly Preacher Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Hammer Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Day 2 Back and Triceps Seated Row 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Lat Pulldown 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Single Arm Row 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Tricep 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Skull Crushers 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Squats 2 x 10 3 x 10-12 3 mins 1 x 8-10 0 sets 6 sets Leg 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets Stiff Legged 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets Deadlift Leg Extension 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets Seated Calf Raises 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets Day 4 Shoulders Military Barbell 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Standing Side 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Lateral Raises Seated Front 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Raise Rear Delt 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Machine Barbell Shrugs 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 8

WEEK 3 Day 1 Chest and Biceps x Barbell Bench 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Incline Dumbbell 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Flat Dumbbell Fly 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Seated Dumbbell 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Curl Barbell Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Day 2 Back and Triceps Lat Pulldown 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Seated Row 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Underhand Rows 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Skull Crushers 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Tricep Rope 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Squats 2 x 10 3 x 10-12 3 mins 1 x 8-10 0 sets 6 sets Hack Squat 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets Standing Leg 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets Curls Leg Extension 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets Standing Calf Raises Day 4 Shoulders 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets Bent Lateral 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Raises Military 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Dumbbell Standing 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Dumbbell Front Raise Bent-over 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets Reverse Flys (Rear Delts) Dumbbell Shrugs 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets 9 www. TheMuscleMaximizer.com

WEEK 4 Day 1 Chest and Biceps x Barbell Bench 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Incline Dumbbell 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets press Flat Dumbbell Fly 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets E-Z Barbell Curl 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Dumbbell curl 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Day 2 Back and Triceps Lat Pulldown 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Seated Row 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Lying T-Bar Row 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Skull Crushers 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Tricep 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Squats 2 x 10 4 x 10-12 3 mins 1 x 8-10 0 sets 7 sets Lunges 1 x 10 4 x 10-12 2 mins 0 sets 0 sets 5 sets Leg Curls 1 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 5 sets Leg Extension 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets Calf Raises 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets Day 4 Shoulders Military 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Dumbbell Seated Side 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Lateral Raises Standing 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Dumbbell Front Raise Bent-over 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Reverse Flys (Rear Delts) Dumbbell Shrugs 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 10

WEEK 5 Day 1 Chest and Biceps x Flat Dumbbell 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Incline Barbell 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Incline Dumbbell 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Fly Preacher Curl 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Hammer Curl 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Day 2 Back and Triceps Seated Row 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Lat Pulldown 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Single Arm Row 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Tricep 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Skull Crushers 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Squats 2 x 10 4 x 10-12 3 mins 1 x 8-10 0 sets 7 sets Leg 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets Stiff Legged 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets Deadlift Leg Extension 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets Seated Calf Raises 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets Day 4 Shoulders Military Barbell 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Standing Side 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Lateral Raises Seated Front 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Raise Rear Delt 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Machine Barbell Shrugs 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets 11 www. TheMuscleMaximizer.com

WEEK 6 Day 1 Chest and Biceps x Barbell Bench 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets Incline Dumbbell 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets Flat Dumbbell Fly 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets Seated Dumbbell 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets Curl Barbell Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets Day 2 Back and Triceps Lat Pulldown 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets Seated Row 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets Underhand Rows 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets Skull Crushers 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets Tricep Rope 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets Squats 2 x 10 4 x 10-12 3 mins 1 x 8-10 0 sets 7 sets Hack Squat 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets Standing Leg 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets Curls Leg Extension 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets Standing Calf Raises Day 4 Shoulders 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets Bent Lateral 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Raises Military 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets Dumbbell Standing 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Dumbbell Front Raise Bent-over 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Reverse Flys (Rear Delts) Dumbbell Shrugs 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 12

WEEK 7 Day 1 Chest and Biceps x Barbell Bench 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets Incline Dumbbell 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets press Flat Dumbbell Fly 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets E-Z Barbell Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets Dumbbell curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets Day 2 Back and Triceps Lat Pulldown 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets Seated Row 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets Lying T-Bar Row 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets Skull Crushers 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets Tricep 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets Squats 2 x 10 4 x 10-12 3 mins 1 x 8-10 0 sets 7 sets Lunges 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets Leg Curls 1 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 5 sets Leg Extension 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets Calf Raises 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets Day 4 Shoulders Military 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets Dumbbell Seated Side 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Lateral Raises Standing 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Dumbbell Front Raise Bent-over 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets Reverse Flys (Rear Delts) Dumbbell Shrugs 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets 13 www. TheMuscleMaximizer.com

WEEK 8 Day 1 Chest and Biceps x Flat Dumbbell 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets Incline Barbell 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets Pec Deck * 7 x 10 30-45 secs 0 sets 0 sets 7 sets Hammer Curl 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets Preacher Curl * 7 x 10 30-45 secs 0 sets 0 sets 7 sets Day 2 Back and Triceps Seated Row 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets Lat Pulldown 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets Lying T-bar Row * 7 x 10 30-45 secs 0 sets 0 sets 7 sets Tricep 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets Rope * 7 x 10 30-45 secs 0 sets 0 sets 7 sets Squats 2 x 10 4 x 10-12 3 mins 0 sets 0 sets 6 sets Stiff Legged 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets Deadlift Leg Extension 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets Seated Calf Raises 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets Leg * 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets Day 4 Shoulders Standing Side 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets Lateral Raises Seated Front 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets Raise Rear Delt 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets Machine Barbell Shrugs 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets Machine Shoulder * 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets * No warmup SET Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 14

WEEK 9 Day 1 Chest and Biceps x Barbell Bench 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets Incline Dumbbell 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets Pec Deck * 7 x 10 30-45 secs 0 sets 0 sets 7 sets Seated Dumbbell Curl Straight-bar cable curl Day 2 Back and Triceps 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets * 7 x 10 30-45 secs 0 sets 0 sets 7 sets Lat Pulldown 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets Seated Row 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets Underhand Rows * 7 x 10 30-45 secs 0 sets 0 sets 7 sets Skull Crushers 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets Tricep Rope * 7 x 10 30-45 secs 0 sets 0 sets 7 sets Squats 2 x 10 4 x 10-12 3 mins 0 sets 0 sets 6 sets Standing Leg 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets Curls Leg Extension 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets Standing Calf 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets Raises Hack Squat * 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets Day 4 Shoulders Bent Lateral 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets Raises Standing 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets Dumbbell Front Raise Bent-over 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets Reverse Flys (Rear Delts) Dumbbell Shrugs 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets Machine Shoulder * 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets * No warmup SET 15 www. TheMuscleMaximizer.com

MESOMORPH WORKOUT PLAN Notice The following program requires you to perform supersets. If you are familiar with supersets by all means continue on, but if you have not heard of them or need a refresher please read the next couple of paragraphs so you have a full understanding. Supersets Supersets are essentially two exercises performed back to back that commonly target opposing muscle groups, namely one agonist and one antagonist (also known as push and pull) muscle group. Examples of such muscles are the biceps and triceps, hamstrings and quads, and chest and back. Note on cardio: You will notice there is no cardio required in your 9 week training program. You WILL gain maximum muscle without any fat by following the SMM and the SWT alone. Do no more than 20 minutes of low intensity cardio 3 times per week if you choose to do cardio. Studies have shown minimal amounts of low intensity cardio can be an active form of recovery because it shuttles more oxygen, nutrients, and blood to the muscles. I definitely notice this to be true following a leg training day but that s about it. The decision is yours, but if you choose to add low intensity cardio do not overdo it! Note on abs/core training: Your core training is important, but the concern of this 9 week program is to pack-on as much muscle possible without any fat. Because of this, the SWT s focus is on your weight training regimen. There is not a required abdominal/core training component in this particular 9 week program. That being said, it is recommended that you train your core 2-3 times per week for 10-15 minutes. The focus of your exercises should be balanced between lower, middle and upper abdomen as well as your obliques. Your success over the next 9 weeks will be directly related to how closely you follow the program below. You will need to do the outlined exercises, sets and reps in order while following the appropriate rest time to achieve maximum results. Lastly, your growth sets have been identified for you in blue below. Dig deep mentally, physically, and push your body to its limits for these sets knowing you are triggering what s needed for new muscle growth. Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 16

WEEK 1 Day 1- Shoulders x Military Dumbbell Seated Side Lateral Raises Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs Day 2- Biceps and Triceps Standing E-Z Curls Seated Dumbbell Hammer Curls E-Z Bar Preacher Curls Overhead Rope Extensions Skull Crushers Close-Grip Squats 2 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 6 sets Lunges 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets Leg Curls 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets Leg Extension 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets 17 www. TheMuscleMaximizer.com

WEEK 1 (cont) Day 4 - Chest Flat Bench Barbell Incline Dumbbell Flat Bench Dumbbell Flys Incline Dumbbell Flys x Day 5 - Back Lat Pull Down 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets Seated Cable 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets Row Lying T-Bar Row 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets Close Grip Pull Down 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 18

WEEK 2 Day 1- Shoulders x Military Barbell Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs Day 2- Biceps and Triceps Straight Bar Curls Standing Dumbbell Curls Reverse Grip E-Z Bar Curls Single Arm Rope Seated Overhead Dumbbell Extensions Reverse Grip Straight Bar Squats 2 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 6 sets Leg 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets Stiff Legged 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets Deadlift Leg Extension 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets Seated Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets 19 www. TheMuscleMaximizer.com

WEEK 2 (cont) Day 4 - Chest x Flat Bench Dumbbell Incline Barbell Incline Dumbbell Pec Deck Day 5 - Back Seated Wide Grip 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets Row Lat Pull Down 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets Underhand Rows 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets One-arm Dumbbell Rows 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 20

WEEK 3 Day 1- Shoulders x Bent Lateral Raises Military Dumbbell Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs Day 2- Biceps and Triceps Standing Dumbbell Hammer Curls Standing E-Z Bar Curls Dumbbell Preacher Curls (alternating arms) Straight Bar Skull Crushers Close-Grip Squats 2 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 6 sets Hack Squat 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets Standing Leg 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets Curls Leg Extension 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets Standing Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets 21 www. TheMuscleMaximizer.com

WEEK 3 (cont) Day 4 - Chest Flat Bench Barbell Incline Barbell Decline Barbell Standing Cable Flys x Day 5 - Back Lat Pulldown 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets Seated One-arm 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets Cable Rows Wide Grip 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets Pulldown Lying T-Bar Row 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 22

WEEK 4 Day 1- Shoulders x Military Dumbbell Seated Side Lateral Raises Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs Day 2- Biceps and Triceps Standing E-Z Curls Seated Dumbbell Hammer Curls E-Z Bar Preacher Curls Overhead Rope Extensions Skull Crushers Close-Grip Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets Lunges 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets Leg Curls 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets Leg Extension 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets 23 www. TheMuscleMaximizer.com

WEEK 4 (cont) Day 4 - Chest Flat Bench Barbell Incline Dumbbell Flat Bench Dumbbell Flys Incline Dumbbell Flys x Day 5 - Back Lat Pull Down 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets Seated Cable 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets Row Lying T-Bar Row 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets Close Grip Pull Down 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 24

WEEK 5 Day 1- Shoulders x Military Barbell Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs Day 2- Biceps and Triceps Straight Bar Curls Standing Dumbell Curls Reverse Grip E-Z Bar Curls Single Arm Rope Seated Overhead Dumbell Extensions Reverse Grip Straight Bar Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets Leg 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets Stiff Legged 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets Deadlift Leg Extension 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets Seated Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets 25 www. TheMuscleMaximizer.com

WEEK 5 (cont) Day 4 - Chest x Flat Bench Dumbell Incline Barbell Incline Dumbell Pec Deck Day 5 - Back Seated Wide Grip 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets Row Lat Pull Down 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets Underhand Rows 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets One-arm Dumbell Rows 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 26

WEEK 6 Day 1- Shoulders x Bent Lateral Raises Military 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets Dumbbell Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs Day 2- Biceps and Triceps Standing 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets Dumbbell Hammer Curls Standing E-Z Bar 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets Curls Dumbbell 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets Preacher Curls (alternating arms) Straight Bar 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets Skull Crushers 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets Close-Grip 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets Hack Squat 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets Standing Leg 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets Curls Leg Extension 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets Standing Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets 27 www. TheMuscleMaximizer.com

WEEK 6 (cont) Day 4 - Chest Flat Bench Barbell Incline Barbell Decline Barbell Standing Cable Flys x 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets Day 5 - Back Lat Pulldown 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets Seated One-arm 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets Cable Rows Wide Grip 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets Pulldown Lying T-Bar Row 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 28

WEEK 7 Day 1- Shoulders x Military 1 x 10 2 x 6-8 1 min 1 x 8-10 1 x 8-10 5 sets Dumbbell Seated Side Lateral Raises Standing Dumbbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbbell Shrugs Day 2- Biceps and Triceps Standing E-Z 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets Curls Seated Dumbbell 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets Hammer Curls E-Z Bar Preacher 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets Curls Overhead Rope 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets Extensions Skull Crushers 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets Close-Grip 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets Lunges 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets Leg Curls 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets Leg Extension 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets 29 www. TheMuscleMaximizer.com

WEEK 7 (cont) Day 4 - Chest Flat Bench Barbell Incline Dumbbell Flat Bench Dumbbell Flys Incline Dumbbell Flys x 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets Day 5 - Back Lat Pull Down 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets Seated Cable 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets Row Lying T-Bar Row 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets Close Grip Pull Down 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 30

WEEK 8 Day 1- Shoulders Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Machine Shoulder x 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets No warmup 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets Day 2- Biceps and Triceps Straight Bar Curls 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets Standing Dumbbell Curls Preacher Curl Machine Single Arm Rope Seated Overhead Dumbbell Extensions Close Grip 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets No 7 x 8-10 30-45sec 0 sets 0 sets 7 sets warmup 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets No warmup 7 x 8-10 30-45sec 0 sets 0 sets 7 sets Squats 2 x 10 4 x 10-12 2 mins 0 sets 0 sets 6 sets Stiff Legged 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets Deadlift Leg Extension 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets Seated Calf Raises 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets Leg No warmup 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets 31 www. TheMuscleMaximizer.com

WEEK 8 (cont) Day 4 - Chest Flat Bench Dumbbell Incline Barbell Pec Deck x 1 x 10 5 x 8-10 1 min 0 sets 0 sets 6 sets 1 x 10 5 x 8-10 1 min 0 sets 0 sets 6 sets No warmup 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets Day 5 - Back Seated Wide Grip 1 x 8-10 5 x 8-10 1 min 0 sets 0 sets 6 sets Row Lat Pull Down 1 x 8-10 5 x 8-10 1 min 0 sets 0 sets 6 sets Underhand Rows No Warmup 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 32

WEEK 9 Day 1- Shoulders x Bent Lateral 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets Raises Bent-over 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets Reverse Flys (Rear Delts) Dumbbell Shrugs 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets Machine Shoulder Day 2- Biceps and Triceps No warmup 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets Standing 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets Dumbbell Hammer Curls Standing E-Z Bar 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets Curls Straight Bar 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets Skull Crushers 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets Superset Below Straight Bar Machine Curls Overhead Rope Extensions No warmup No warmup 7 x 8-10 30-45sec 0 sets 0 sets 7 sets 7 x 8-10 30-45sec 0 sets 0 sets 7 sets Squats 2 x 10 4 x 10-12 2 mins 0 sets 0 sets 6 sets Standing Leg 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets Curls Leg Extension 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets Standing Calf Raises Hack Squat 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets No warmup 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets 33 www. TheMuscleMaximizer.com

WEEK 9 (cont) Day 4 - Chest Flat Bench Barbell Incline Barbell Standing Cable Flys x 1 x 10 5 x 8-10 1 min 0 sets 0 sets 6 sets 1 x 10 5 x 8-10 1 min 0 sets 0 sets 6 sets No warmup 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets Day 5 - Back Lat Pulldown 1 x 8-10 5 x 8-10 1 min 1 x 8-10 0 sets 6 sets Seated Cable Rows Lying T-Bar Row 1 x 8-10 5 x 8-10 1 min 1 x 8-10 0 sets 6 sets No Warmup 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 34

MESO-ENDOMORPH WORKOUT PLAN Notice The following program requires you to perform supersets. If you are familiar with supersets by all means continue on, but if you have not heard of them or need a refresher please read the next couple of paragraphs so you have a full understanding. Supersets Supersets are essentially two exercises performed back to back that commonly target opposing muscle groups, namely one agonist and one antagonist (also known as push and pull) muscle group. Examples of such muscles are the biceps and triceps, hamstrings and quads, and chest and back. They are also different from normal sets as you don t rest between exercises, whereas you would normally take anywhere from 30 seconds to 2 minutes depending on your somatotype. Note on cardio: As you know by now, Meso-Endomorph somatotypes generally carry higher body fat percentages due to a slower metabolism. Although it is a great somatotype for gaining strength, you really have to be cognoscente of the potential to add unwanted weight in unsightly areas such as the lower abdomen, face and neck. Sticking to the Somanabolic Muscle Maximizer will definitely serve as a great benefit but it is HIGHLY recommended that you have a solid cardiovascular plan along with your Weight Training Program. My studies show that Meso-Endomorphs must commit to 3 sessions per week at 25-30 minutes of low intensity cardio to ensure that no unwanted body fat is being added. Low intensity cardio is much more beneficial for fat loss than high intensity Note on abs/core training: Your core training is important, but the concern of this 9 week program is to pack-on as much muscle possible without any fat. Because of this, the SWT s focus is on your weight training regimen. There is not a required abdominal/core training component in this particular 9 week program. That being said, it is recommended that you train your core 2-3 times per week for 10-15 minutes. The focus of your exercises should be balanced between lower, middle and upper abdomen as well as your obliques. 35 www. TheMuscleMaximizer.com

Week 1-3 Week 1 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1) Week 2 2 Push Days,3 Pull Days (Day 2, 3, 4, 1, 2) Week 3 3 Push Days, 2 Pull Days (Day 3, 4, 1, 2, 3) Day 1 - Push x Superset #1 Barbell Bench 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets Tricep pushdown 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets Superset #2 Military Shoulder 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets Leg 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets Superset #3 Squats 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets Calf Raises 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets Day 2 - Pull Superset #1 Lat Pulldown 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets Dumbbell bicep curl 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets Superset #2 Seated Row 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets Hamstring Curls 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (dumbbell) 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 36

Week 1-3 (cont) Week 1 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1) Week 2 2 Push Days,3 Pull Days (Day 2, 3, 4, 1, 2) Week 3 3 Push Days, 2 Pull Days (Day 3, 4, 1, 2, 3) Day 3 - Push Superset #1 Barbell Incline Bench Tricep rope extension x 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets Superset #2 Rear Delt 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets Dumbbell Fly Leg 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets Superset #3 Pec Deck 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets Skull Crushers 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets Day 4 - Pull Superset #1 Lat Pulldown 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets E-Z Bar Bicep Curl 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets Superset #2 One Armed 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets Dumbbell Rows Hamstring Curls 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets Superset #3 Stiff Legged 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets Deadlifts Preacher Curls 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets 37 www. TheMuscleMaximizer.com

Week 4-6 Week 4 2 Push Days, 3 Pull Days (Day 4, 1, 2, 3, 4) Week 5 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1) Week 6 2 Push Days, 3 Pull Days (Day 2, 3, 4, 1, 2) Day 1 - Push x Superset #1 Dumbbell Bench 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets Tricep pushdown 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets Superset #2 Lateral Shoulder 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets Raises Leg 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets Superset #3 Squats 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets Calf Raises 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets Day 2 - Pull Superset #1 Close Grip Lat Pulldown Seated Dumbbell Curl 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets Superset #2 Wide Grip Seated 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets Row Hamstring Curls 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (Barbell) 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 38

Week 4-6 (cont) Week 4 2 Push Days, 3 Pull Days (Day 4, 1, 2, 3, 4) Week 5 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1) Week 6 2 Push Days, 3 Pull Days (Day 2, 3, 4, 1, 2) Day 3 - Push Superset #1 Dumbbell Incline Bench Overhead Rope Extension x 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets Superset #2 Rear Delt 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets Dumbbell Fly Leg 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets Superset #3 Cable Crossover 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets Fly Front Delt Raises 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets Day 4 - Pull Superset #1 Lat Pulldown 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets E-Z Bar Bicep Curl 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets Superset #2 Underhand Rows 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets Hamstring Curls 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets Superset #3 Stiff Legged 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets Deadlifts Preacher Curls 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets 39 www. TheMuscleMaximizer.com

Week 7-9 Week 7 3 Push Days, 2 Pull Days (Day 3, 4, 1, 2, 3) Week 8 2 Push Days,3 Pull Days (Day 4, 1, 2, 3, 4) Week 9 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1) Day 1 - Push x Superset #1 Barbell Bench 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets Tricep pushdown 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets Superset #2 Military Shoulder 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets Leg 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets Superset #3 Squats 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets Calf Raises 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets Day 2 - Pull Superset #1 Lat Pulldown 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets Dumbbell bicep curl 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets Superset #2 Seated Row 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets Hamstring Curls 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (dumbbell) 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 40

Week 7-9 (cont) Week 7 3 Push Days, 2 Pull Days (Day 3, 4, 1, 2, 3) Week 8 2 Push Days,3 Pull Days (Day 4, 1, 2, 3, 4) Week 9 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1) Day 3 - Push Superset #1 Barbell Incline Bench Tricep rope extension x 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets Superset #2 Rear Delt 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets Dumbbell Fly Leg 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets Superset #3 Pec Deck 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets Skull Crushers 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets Day 4 - Pull Superset #1 Lat Pulldown 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets E-Z Bar Bicep Curl 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets Superset #2 One Armed 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets Dumbbell Rows Hamstring Curls 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets Superset #3 Stiff Legged 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets Deadlifts Preacher Curls 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets 41 www. TheMuscleMaximizer.com

ECTO-MESOMORPH WORKOUT PLAN Note on cardio: You will notice there is no cardio required in your 9 week training program. You WILL gain maximum muscle without any fat by following the SMM and the SWT alone. Do no more than 20 minutes of low intensity cardio 3 times per week if you choose to do cardio. Studies have shown minimal amounts of low intensity cardio can be an active form of recovery because it shuttles more oxygen, nutrients, and blood to the muscles. I definitely notice this to be true following a leg training day but that s about it. The decision is yours, but if you choose to add low intensity cardio do not overdo it! My studies show that Meso-Endomorphs must commit to 3 sessions per week at 25-30 minutes of low intensity cardio to ensure that no unwanted body fat is being added. Low intensity cardio is much more beneficial for fat loss than high intensity Note on abs/core training: Your core training is important, but the concern of this 9 week program is to pack-on as much muscle possible without any fat. Because of this, the SWT s focus is on your weight training regimen. There is not a required abdominal/core training component in this particular 9 week program. That being said, it is recommended that you train your core 2-3 times per week for 10-15 minutes. The focus of your exercises should be balanced between lower, middle and upper abdomen as well as your obliques. Your success over the next 9 weeks will be directly related to how closely you follow the program below. You will need to do the outlined exercises, sets and reps in order while following the appropriate rest time to achieve maximum results. Lastly, your growth sets have been identified for you in blue below. Dig deep mentally, physically, and push your body to its limits for these sets knowing you are triggering what s needed for new muscle growth. Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 42

WEEK 1 Day 1 Chest and Biceps x Barbell Bench 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Incline Dumbbell 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets press Flat Dumbbell Fly 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets E-Z Barbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Dumbbell curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Day 2 Back and Triceps Lat Pulldown 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Seated Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Lying T-Bar Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Tricep 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Squats 2 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 6 sets Lunges 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets Day 4 Shoulders Military 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Dumbbell Seated Side 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Lateral Raises Standing 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Dumbbell Front Raise Bent-over 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Reverse Flys (Rear Delts) Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets 43 www. TheMuscleMaximizer.com

WEEK 2 Day 1 Chest and Biceps x Flat Dumbbell 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Incline Barbell 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Incline Dumbbell 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Fly Preacher Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Hammer Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Day 2 Back and Triceps Seated Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Lat Pulldown 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Single Arm Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Tricep 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Squats 2 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 6 sets Leg 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets Stiff Legged 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets Deadlift Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets Seated Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets Day 4 Shoulders Military Barbell 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Standing Side 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Lateral Raises Seated Front 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Raise Rear Delt 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Machine Barbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 44

WEEK 3 Day 1 Chest and Biceps x Barbell Bench 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Incline Dumbbell 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Flat Dumbbell Fly 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Seated Dumbbell 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Curl Barbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Day 2 Back and Triceps Lat Pulldown 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Seated Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Underhand Rows 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Tricep Rope 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Squats 2 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 6 sets Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets Standing Leg 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets Curls Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets Standing Calf Raises Day 4 Shoulders 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets Bent Lateral 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Raises Military 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Dumbbell Standing 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Dumbbell Front Raise Bent-over 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Reverse Flys (Rear Delts) Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets 45 www. TheMuscleMaximizer.com

WEEK 4 Day 1 Chest and Biceps x Barbell Bench 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Incline Dumbbell 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets press Flat Dumbbell Fly 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets E-Z Barbell Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Dumbbell curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Day 2 Back and Triceps Lat Pulldown 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Seated Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Lying T-Bar Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Skull Crushers 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Tricep 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets Lunges 1 x 10 4 x 10-12 90 sec 0 sets 0 sets 5 sets Leg Curls 1 x 10 3 x 10-12 90 sec 1 x 8-10 0 sets 5 sets Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets Day 4 Shoulders Military 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Dumbbell Seated Side 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Lateral Raises Standing 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Dumbbell Front Raise Bent-over 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Reverse Flys (Rear Delts) Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Copyright 2011 Kyle Leon & www. TheMuscleMaximizer.com. All rights are reserved. 46