Copyright2009LeeHayward

Allrightsreserved.

LeeHaywardsTotalFitnessBodybuilding
www.LeeHayward.com

Nopartofthisbookmaybereproducedinanyform,exceptfortheinclusionof
briefquotationsinareview,withoutpermissioninwritingfromtheauthoror
publisher.

PublishedbyLeeHaywardinNewfoundland,Canada.

EditingandLayout:LeeAllenHoward([email protected])

AWORDOFCAUTION:DISCLAIMER

Thisbookisforreferenceandinformationalpurposesonlyandisnowayintendedas
medicalcounselingormedicaladvice.Theinformationcontainedhereinshouldnotbe
usedtotreat,diagnose,orpreventadiseaseormedicalconditionwithouttheadviceof
acompetentmedicalprofessional.Thisbookdealswithindepthinformationon
health,f itness,andnutrition.Mostoftheinformationappliestoeveryoneingeneral;
however,noteveryonehasthesamebodytype.Weeachhavedifferentresponsesto
exercisedependingonourchoiceofintensityanddiet.Beforemakinganychangesin
yourlifestyle,youshouldconsultwithaphysiciantodiscoverthebestsolutionforyour
individualbodytype.Theauthor,writer,editors,andgraphicdesignershallhave
neitherliabilitynorresponsibilitytoanypersonorentitywithrespecttoanydamage
orinjuryallegedtobecauseddirectlyorindirectlybytheinformationcontainedin
thisbook.
 About the Author
LeeHaywardisacompetitivebodybuilder,musclebuildingcoach,
andoneofthemostsoughtoutf itnessprofessionalsonline.

Forover10yearshehascommittedhislifetohelpingaspiring
bodybuildersandf itnessenthusiastsbuildleanmuscle,burnoff
stubbornbodyfat,anddevelopalean,athleticmuscularphysiquethat
theycanbeproudof.

LeesTotalFitnessBodybuildingwebsitehasbeenonlinesinceJanuary
1999andhasbecomeoneoftheInternetsmostpopularbodybuilding
andf itnesswebsites,whichaveragesover100,000visitorseachmonth.

Whetheryourgoalistomakeacompletephysiquetransformation,or
justloseafewpoundsofstubbornbellyfat,LeeHaywardcanhelpget
theresultsyouwant!

Lee Hayward ForalimitedtimeLeeisgivingawayacomplete10PartMuscle

Muscle Building Coach BuildingTipseCourseinwhichhesharessomekillertrainingand
nutritiontricksthatwillhelpyoupackonsolidmusclemass,strip
awayexcessbodyfat,andtransformyoursoftmushybodyintoaripped
powerfulphysiqueinrecordtime!

This10PartMuscleBuildingeCoursehasarealworld$47value,but
rightnowyoucansignupanddownloaditforFREEat:
www.LeeHayward.com.
 Contents
1. Introduction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1

2. The Workout Routine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

Weeks1,2,and3 ...................................................... 4
Weeks4,5,and6 ...................................................... 6
Weeks7,8,and9 ...................................................... 8
Weeks10,11,and12 .................................................... 10
WhenYouHaveCompletedtheProgram .................................. 11

3. Exercise Photos . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
LegExtension ......................................................... 12
LegCurl .............................................................13
FullSquat............................................................13
LegPress ............................................................. 14
HackSquat ........................................................... 14
StandingCalfRaise ....................................................15
SeatedCalfRaise ......................................................15
InclineSitup......................................................... 16
LegRaise............................................................. 16
PulldownAbCrunch ..................................................17
Crunch ..............................................................17
FlatBarbellBenchPress ................................................ 18
InclineBarbellBenchPress .............................................. 18
DeclineBarbellBenchPress............................................. 19
InclineDumbbellBenchPress ........................................... 19
Dip .................................................................20

12WeekMassandPowerTrainingWorkoutProgram iv
 PushupwithFeetElevatedontheStabilityBall.............................20
DumbbellBenchPressontheStabilityBall................................. 21
BarbellShoulderPress(MilitaryPress) .................................... 21
DumbbellShoulderPress ...............................................22
BarbellShrug.........................................................22
BentoverDumbbellLateralRaise ........................................ 23
BicepBarbellCurls..................................................... 23
DumbbellSideLateralRaise .............................................24
DumbbellFrontLateralRaise ............................................ 25
BarbellUprightRow ................................................... 25
BentoverBarbellRow ..................................................26
ChestsupportedRow ..................................................26
OnearmDumbbellRow ................................................27
LatPulldown.........................................................27
RegularDeadlift .......................................................28
PartialPowerRackDeadlift..............................................28
StiffleggedDeadlift ....................................................29
Hyperextension.......................................................29
SeatedCableRows .....................................................30
CableUprightRow.....................................................30
EZBarbellCurl ........................................................31
DumbbellCurl........................................................31
BicepCableCurl....................................................... 32
DumbbellPreacherCurl................................................ 32
BarbellPreacherCurl................................................... 33
OnearmOverheadDumbbellTricepsExtension............................ 33
TricepPushdown .....................................................34
LyingTricepExtension .................................................34

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram v
 Introduction
Igetalotofemailfrompeopleaskingmeallsortsofexerciserelated
questionssuchas:
HowmanydaysperweekshouldIworkout?
HowmanyexercisesshouldIdoforeachbodypart?
HowmanysetsandrepsshouldIdo?
ShouldIliftheavyweightslowrepsorlightweightshighreps?
HowoftenshouldItraineachbodypart?

Andsoon.

InthisdocumentIwillcoverthesequestionsandlayouta12week
workoutprogramthatyoucanfollowtomakesomegoodprogress.
Hopefully,Iwillclearupsomeoftheconfusionaboutworkingout.

Thereisreallynorightorwrongwaytoworkout.Youcouldask10
differentbodybuilderstoexplaintheirworkoutroutineandmost
likelyyouwouldget10differentanswers.

Everythingworks,butnothingworksforever.Thisisprobably
themostimportantthingtorememberformakingconsistentprogress
withyourworkouts.Youcanfollowmostanytypeofworkoutroutine,
andyouwillmakegoodprogressforthef irstfewweeks(providedthat
youaregettingadequatenutrition,rest,etc.).Butgenerallyafterafew
weeksoffollowingasetworkoutprogram,yourprogresswillslow
downandeventuallyyouwillnolongermakeprogresswiththat
routine.

Ourbodiesareverysmartandnaturallyaccommodatetostress.Your
bodywilladdaslittlemuscleasnecessarytogetthejobdone.Thisis
whyconstructionworkersgetonlybigenoughtohandletheexact

12WeekMassandPowerTrainingWorkoutProgram 1
 Introduction

amountofworktheydoduringadayandnobigger,eventhoughthey
aredoingphysicalworkalldaylong.

Addingmuscleisaveryunnaturalthingtoyourbody.Youmust
constantlythrowcurveballsatyourmusclestogetthemtogrow.
Generally,youwillmakethebestprogressforthef irst3weeksof
startinganewworkoutroutine.After3weeks,yourbodystartstoadapt
andyourprogresswillslowdown.

InthefollowingworkoutroutineIhaveplaced4different3week
workoutcyclesbacktobacktomakea12weekworkoutprogram.

Thisprogramrequiresyoutoworkout4daysperweek.Ideallyyou
wouldworkoutonMonday,Tuesday,Thursday,andFriday,andreston
Wednesdaysandweekends.Butifthisdoesntf ityourschedule,you
canworkoutonotherdaysoftheweek.Justmakesurethatyoudonot
workoutformorethan2daysinarowbeforetakingadayoff.By
doingthisyouwillgiveyourbodyplentyoftimeforrecuperationand
musclegrowth.Musclesdonotgrowwhileyouareworkingout;
theygrowwhileyouareresting.Workingoutwillstressand
damagethemusclesslightly.Thenyourbodyreactsbybuildingupthe
musclesinordertohandletheextraworkandstress.

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 2
The Workout Routine
The12weekprogramisdividedintofourcycles.Youwillfocuson
differentexercisesduringeach3weekcycle.Thiswillallowyouto
makeconsistentprogressoverthelongterm.

Youwillnotlosestrengthbychangingexerciseslikethiseveryfew
weeks.Infact,thiswillhelpyoutomakeconsistentstrengthgains.
Eventhoughyoumaybedoingdifferentexercisesandworkingthe
musclesfromdifferentangles,youwillstillbuildupstrengthinthese
musclegroups.

Ifyoustickwithaparticularexerciseorworkoutroutineformorethan
6weeks,yourstrengthgainswillstopandinmanycasesyouwill
actuallylosestrength.Forexample,youmaystartagreatworkout
routineandforthef irstfewweeksmakegoodprogress;youareableto
increasetheweightsthatyouareliftingandyoufeelreallygoodabout
theroutine.Butthenafterseveralweeksyouf indthatyouareno
longermakingprogressandeventuallyyouarestrugglingtoliftthe
weightsthatyoupreviouslyliftedwithnoproblems.

Thekeytoavoidingthispitfallistochangeyourmajormusclegroup
exerciseseveryfewweeks.Thisway,youcanstillworkthemuscles
hardandmakeconsistentprogress.Andbecauseyouareworkingthe
musclesandjointsatdifferentangles,youcanavoidinjuriescausedby
doingrepetitivemovements.

Note:Theexercisesinthefollowingchartarehyperlinkedtotheir
photosinExercisePhotosonpage 12.

12WeekMassandPowerTrainingWorkoutProgram 3
 TheWorkoutRoutine

Weeks 1, 2, and 3
Dothefollowingworkoutroutineinweeks13.

Keeprecordsoftheexercises,weights,sets,andrepsthatyoudo.Each
workout,trytobeatwhatyoudidforyourpreviousworkout.Withthe
squat,deadlift,andinclinebarbellbenchpress,trytoadd5poundsto
thebareachweekanddothesamenumberofsetsandreps.

Day Exercise Work

Monday Light cardio 5 min. to warm up

Full squats Do a couple of warmup sets first

5 sets of 5 reps (train heavy, but not to
failure)

Regular deadlifts Do a couple of warmup sets first

5 sets of 5 reps (train heavy, but not to
failure)

Standing calf raises 5 sets of 10 reps

Leg raises 5 sets of 10 reps

Incline sit-ups 3 sets of 10-20 reps

Tuesday Light cardio 5 min. to warm up

Incline barbell bench press Do a couple of warmup sets first

5 sets of 5 reps (train heavy, but not to
failure)

Seated dumbbell shoulder 5 sets of 8 reps

press

Bicep cable curls 5 sets of 10 reps

(from the low pulley)

Tricep push-downs (using 5 sets of 10 reps

straight bar attachment)

Bent-over dumbbell lateral 3 sets of 10-15 reps

raises

Wednesday REST REST

Thursday Light cardio 5 min. to warm up

Leg press Do a couple of warmup sets first

4 sets of 15 reps

Leg curls 4 sets of 15 reps

Wide-grip lat pull-downs 4 sets of 15 reps

Hyper-extensions 4 sets of 10 reps

Pull-down ab crunches 4 sets of 15 reps

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 4
 TheWorkoutRoutine

Day Exercise Work

Friday Light cardio 5 min. to warm up

Incline dumbbell bench press Do a couple of warmup sets first

4 sets of 10 reps

Dumbbell side lateral raises 4 sets of 10 reps

Dumbbell curls 4 sets of 12 reps

Tricep push-downs 4 sets of 12 reps

(with rope attachment)

Barbell upright rows 3 sets of 15 reps

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 5
 TheWorkoutRoutine

Weeks 4, 5, and 6
Dothefollowingworkoutroutineinweeks46.

Keeprecordsoftheexercises,weights,sets,andrepsthatyoudo.Each
workout,trytobeatwhatyoudidforyourpreviousworkout.Withthe
declinebenchpressandthebentoverbarbellrow,trytoadd5pounds
tothebareachweekanddothesamenumberofsetsandreps.

Day Exercise Work

Monday Light cardio 5 min. to warm up

Bent-over barbell rows Do a couple of warmup sets first

5 sets of 8 reps

Barbell shoulder shrugs 5 sets of 10 reps

Leg extensions 5 sets of 10 reps

Leg curls 5 sets of 10 reps

Seated calf raises 5 sets of 10 reps

Incline sit-ups 3 sets of 10-20 reps

Tuesday Light cardio 5 min. to warm up

Decline barbell bench press Do a couple of warmup sets first

5 sets of 5 reps (train heavy, but not to
failure)

Seated barbell shoulder press 5 sets of 8 reps

(military press)

Barbell preacher curls 5 sets of 10 reps

Lying triceps extension 5 sets of 10 reps

(with the EZ bar)

Cable upright rows 3 sets of 15 reps

(from the low pulley)

Wednesday REST REST

Thursday Light cardio 5 min. to warm up

Hack squats Do a couple of warmup sets first

4 sets of 15 reps

Stiff-legged deadlifts 4 sets of 15 reps

Seated cable rows 4 sets of 15 reps

Leg raises 4 sets of 12 reps

Crunches 4 sets of 25+ reps

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 6
 TheWorkoutRoutine

Day Exercise Work

Friday Light cardio 5 min. to warm up

Flat dumbbell bench press Do a couple of warmup sets first

(use dumbbells instead of a 4 sets of 10 reps
barbell)

Dumbbell front lateral raises 4 sets of 10 reps

Bicep barbell curls 4 sets of 12 reps

Tricep push-downs 4 sets of 12 reps

(with V-bar attachment)

Close-grip lat pull-downs 4 sets of 15 reps

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 7
 TheWorkoutRoutine

Weeks 7, 8, and 9
Dothefollowingworkoutroutineinweeks79.

Keeprecordsoftheexercises,weights,sets,andrepsthatyoudo.Each
workout,trytobeatwhatyoudidforyourpreviousworkout.Withthe
squat,partialdeadlift,andflatbarbellbenchpress,trytoadd5pounds
tothebareachweekanddothesamenumberofsetsandreps.

Day Exercise Work

Monday Light cardio 5 min. to warm up

Full squats Do a couple of warmup sets first

5 sets of 5 reps (train heavy, but not to
failure)

Partial power rack deadlifts Do a couple of warmup sets first

5 sets of 5 reps (train heavy, but not to
failure)

Chin-ups 4 sets of as many reps as you can do

Pull-down ab crunches 5 sets of 10 reps

Leg raises 5 sets of 10 reps

Tuesday Light cardio 5 min. to warm up

Flat barbell bench press Do a couple of warmup sets first

5 sets of 5 reps (train heavy, but not to
failure)

Bent-over dumbbell lateral 4 sets of 10 reps

raises

Dumbbell side lateral raises 4 sets of 10 reps

Dumbbell front lateral raises 4 sets of 10 reps

Bicep cable curls 5 sets of 10 reps

(from the low pulley)

Tricep push-downs (using 5 sets of 10 reps

straight bar attachment)

Wednesday REST REST

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 8
 TheWorkoutRoutine

Day Exercise Work

Thursday Light cardio 5 min. to warm up

Hack squats Do a couple of warmup sets first

5 sets of 10 reps

Leg press 4 sets of 15 reps

Chest-supported rows (such 4 sets of 10 reps

as the T-bar row, hammer
strength seated row, etc.)

Hyper-extensions 4 sets of 10 reps

Pull-down ab crunches 4 sets of 15 reps

Friday Light cardio 5 min. to warm up

Dumbbell bench press on the Do a couple of warmup sets first

stability ball 4 sets of 10 reps

Dumbbell shoulder press on 4 sets of 10 reps

the stability ball

EZ bar biceps curls 4 sets of 12 reps

One-arm overhead dumbbell 4 sets of 12 reps

extensions

One-arm dumbbell rows 3 sets of 15 reps

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 9
 TheWorkoutRoutine

Weeks 10, 11, and 12

Dothefollowingworkoutroutineinweeks1012.

Keeprecordsoftheexercises,weights,sets,andrepsthatyoudo.Each
workout,trytobeatwhatyoudidforyourpreviousworkout.Withthe
weighteddipsandlegpress,trytoadd5poundstothebareachweek
anddothesamenumberofsetsandreps.

Day Exercise Work

Monday Light cardio 5 min. to warm up

Leg press Do a couple of warmup sets first

5 sets of 5 reps (train heavy, but not to
failure)

Stiff-legged deadlifts Do a couple of warmup sets first

5 sets of 5 reps (train heavy, but not to
failure)

Wide-grip lat pull-downs 4 sets of 10 reps

Incline sit-ups 5 sets of 15 reps

Leg raises 5 sets of 15 reps

Tuesday Light cardio 5 min. to warm up

Dips (add extra weight if Do a couple of warmup sets first

needed) 5 sets of 5 reps (train heavy, but not to
failure)

Chin-ups 4 sets of as many reps as you can do

Side lateral raises 4 sets of 10 reps

Seated barbell shoulder press 4 sets of 10 reps

(military press)

Bicep dumbbell preacher curls 5 sets of 10 reps

Tricep push-downs 5 sets of 10 reps

Wednesday REST REST

Thursday Light cardio 5 min. to warm up

Full squats 4 sets of 15 reps

Leg curls 4 sets of 15 reps

Leg extensions 4 sets of 15 reps

Seated cable rows 4 sets of 10 reps

Standing calf raises 4 sets of 10 reps

Pull-down ab crunches 4 sets of 15 reps

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 10
 TheWorkoutRoutine

Day Exercise Work

Friday Light cardio 5 min. to warm up

Push-ups with feet elevated 4 sets of as many reps as you can do

on a stability ball

Seated dumbbell shoulder 4 sets of 10 reps

press

Superset Standing one-arm dumbbell 4 sets of 12 reps

these curls
two
exercises One-arm overhead dumbbell 4 sets of 12 reps
triceps extensions

Close-grip lat pull-downs 4 sets of 15 reps

When You Have Completed the Program

Afteryoucompletethis12weekworkoutprogram,youcangothrough
theprogramagainandstrivetobeatyourpersonalbestliftsfromthe
f irsttimethrough.Oryoucanmoveontosomethingtotallydifferent.

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 11
 Exercise Photos
Herearepicturesofalltheexercisesthatyouwillbedoingduringthe
12weektrainingprogramIhaveoutlinedforyou.Mostofthemare
prettystraightforward,butifyouareunsureofanyoftheexercises,
youcanrefertotheseexercisepictures.

Leg Extension

12WeekMassandPowerTrainingWorkoutProgram 12
 ExercisePhotos

Leg Curl

Full Squat

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 13
 ExercisePhotos

Leg Press

Hack Squat

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 14
 ExercisePhotos

Standing Calf Raise

Seated Calf Raise

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 15
 ExercisePhotos

Incline Sit-up

Leg Raise

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 16
 ExercisePhotos

Pull-down Ab Crunch

Crunch

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 17
 ExercisePhotos

Flat Barbell Bench Press

Incline Barbell Bench Press

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 18
 ExercisePhotos

Decline Barbell Bench Press

Incline Dumbbell Bench Press

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 19
 ExercisePhotos

Dip

Push-up with Feet Elevated on the Stability Ball

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 20
 ExercisePhotos

Dumbbell Bench Press on the Stability Ball

Barbell Shoulder Press (Military Press)

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 21
 ExercisePhotos

Dumbbell Shoulder Press

Barbell Shrug

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 22
 ExercisePhotos

Bent-over Dumbbell Lateral Raise

Bicep Barbell Curls

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 23
 ExercisePhotos

Dumbbell Side Lateral Raise

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 24
 ExercisePhotos

Dumbbell Front Lateral Raise

Barbell Upright Row

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 25
 ExercisePhotos

Bent-over Barbell Row

Chest-supported Row

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 26
 ExercisePhotos

One-arm Dumbbell Row

Lat Pull-down

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 27
 ExercisePhotos

Regular Deadlift

Partial Power Rack Deadlift

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 28
 ExercisePhotos

Stiff-legged Deadlift

Hyper-extension

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 29
 ExercisePhotos

Seated Cable Rows

Cable Upright Row

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 30
 ExercisePhotos

EZ Barbell Curl

Dumbbell Curl

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 31
 ExercisePhotos

Bicep Cable Curl

Dumbbell Preacher Curl

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 32
 ExercisePhotos

Barbell Preacher Curl

One-arm Overhead Dumbbell Triceps Extension

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 33
 ExercisePhotos

Tricep Push-down

Lying Tricep Extension

LeeHayward 12WeekMassandPowerTrainingWorkoutProgram 34