Ecto-Meso Workout Plan

Note on cardio

You will notice there is no cardio required in your 9 week training program. Do no more than 20 minutes of low intensity cardi
youchoose to do cardio. Studies have shown minimal amounts of low intensity cardio can be an active form of recovery beca
oxygen, nutrients, and blood to the muscles. I definitely notice this to be true following a leg training day but that’s about it. T
but if you choose to add low intensity cardio do not overdo it!

Note on abs/cardio training:

Your core training is important, but the concern of this 9 week program is to packon as much muscle possible without any fat.
work out focus on on your weight training regimen. There is not a required abdominal/core training component in this particu
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
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 t
exercises, sets and reps in order while following the appropriate rest time to achieve maximum results. Lastly, your grow
identified for you in blue below. Dig deep mentally, physically, and push your body to its limits for these sets knowing you a
needed for new muscle growth.

Week 1
Day 1 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
B Bench Press 1 x 10 2 x 6-8 2 mins 1 x 6-8
Inc D Press 1 x 10 2 x 6-8 2 mins 1 x 6-8
Flat D Fly 1 x 10 2 x 6-8 2 mins 1 x 6-8
E-Z Barbell Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8
Dumbell Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8
Day 2 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Lat Pulldown 1 x 10 2 x 6-8 2 mins 1 x 6-8
Seated Row 1 x 10 2 x 6-8 2 mins 1 x 6-8
Lying T-Bar Row 1 x 10 2 x 6-8 2 mins 1 x 6-8
Skull Crushers 1 x 10 2 x 6-8 2 mins 1 x 6-8
Tricep Pushdowns 1 x 10 2 x 6-8 2 mins 1 x 6-8
Day 3 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Squats 2 x 10 3 x 10-12 3 mins 1 x 8-10
Lunges 1 x 10 3 x 10-12 2 mins 0 sets
Leg Curls 1 x 10 2 x 10-12 2 mins 1 x 8-10
Leg Extension 1 x 10 2 x 10-12 2 mins 1 x 8-10
Calf Raises 1 x 10 2 x 10-12 2 mins 1 x 8-10
Day 4 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
D Shoulder Press 1 x 10 2 x 6-8 2 mins 1 x 6-8
Seated Side Lat Raises 1 x 10 2 x 6-8 2 mins 1 x 6-8
Standing D Front Raise 1 x 10 2 x 6-8 2 mins 1 x 6-8
Bent-over Reverse Flys 1 x 10 2 x 6-8 2 mins 1 x 6-8
Dumbell Shrugs 1 x 10 3 x 6-8 2 mins 1 x 6-8
Week 2
Day 1 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Flat D Press 1 x 10 2 x 6-8 2 mins 1 x 6-8
Inc B Press 1 x 10 2 x 6-8 2 mins 1 x 6-8
Inc D Fly 1 x 10 2 x 6-8 2 mins 1 x 6-8
Preacer Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8
Hammer Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8
Day 2 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Seated Row 1 x 10 2 x 6-8 2 mins 1 x 6-8
Lat Pulldown 1 x 10 2 x 6-8 2 mins 1 x 6-8
Single Arm Row 1 x 10 2 x 6-8 2 mins 1 x 6-8
Tricep Pushdowns 1 x 10 2 x 6-8 2 mins 1 x 6-8
Skull Crushers 1 x 10 2 x 6-8 2 mins 1 x 6-8
Day 3 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Squats 2 x 10 3 x 10-12 3 mins 1 x 8-10
Leg Press 1 x 10 3 x 10-12 2 mins 0 sets
Stiff Legged D Lif 1 x 10 3 x 10-12 2 mins 0 sets
Leg Extension 1 x 10 2 x 10-12 2 mins 1 x 8-10
Seated Calf Raises 1 x 10 2 x 10-12 2 mins 1 x 8-10
Day 4 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Military Press 1 x 10 2 x 6-8 2 mins 1 x 6-8
Standing Side Lat Raises 1 x 10 2 x 6-8 2 mins 1 x 6-8
Seated Front Raises 1 x 10 2 x 6-8 2 mins 1 x 6-8
Rear Delt Machine 1 x 10 2 x 6-8 2 mins 1 x 6-8
Barbell Shrugs 1 x 10 3 x 6-8 2 mins 1 x 6-8
Week 3
Day 1 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
B Bench Press 1 x 10 2 x 6-8 2 mins 1 x 6-8
Inc D Press 1 x 10 2 x 6-8 2 mins 1 x 6-8
Flat Dumbell Fly 1 x 10 2 x 6-8 2 mins 1 x 6-8
Seated D Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8
Barbell Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8
Day 2 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Lat Pulldown 1 x 10 2 x 6-8 2 mins 1 x 6-8
Seated Row 1 x 10 2 x 6-8 2 mins 1 x 6-8
Underhand Row 1 x 10 2 x 6-8 2 mins 1 x 6-8
Skull Crushers 1 x 10 2 x 6-8 2 mins 1 x 6-8
Tricep Rope Pushdown 1 x 10 2 x 6-8 2 mins 1 x 6-8
Day 3 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Squats 2 x 10 3 x 10-12 3 mins 1 x 8-10
Hack Squat 1 x 10 3 x 10-12 2 mins 0 sets
Standing Leg Curl 1 x 10 2 x 10-12 2 mins 1 x 8-10
 Leg Extension 1 x 10 2 x 10-12 2 mins 1 x 8-10
Standing Calf Raises 1 x 10 2 x 10-12 2 mins 1 x 8-10
Day 4 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Bent Lateral Raises 1 x 10 2 x 6-8 2 mins 1 x 6-8
Military D Press 1 x 10 2 x 6-8 2 mins 1 x 6-8
Front Raises 1 x 10 2 x 6-8 2 mins 1 x 6-8
Bent-over Reverse Flys 1 x 10 2 x 6-8 2 mins 1 x 6-8
Dumbbell Shrugs 1 x 10 3 x 6-8 2 mins 1 x 6-8
Week 4
Day 1 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Barbell Bench Press 1 x 10 3 x 6-8 2 mins 1 x 6-8
Inc D Press 1 x 10 3 x 6-8 2 mins 1 x 6-8
Flat D Fly 1 x 10 3 x 6-8 2 mins 1 x 6-8
E-Z Barbell Curl 1 x 10 3 x 6-8 2 mins 1 x 6-8
Dumbbell Curl 1 x 10 3 x 6-8 2 mins 1 x 6-8
Day 2 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Lat Pulldown 1 x 10 3 x 6-8 2 mins 1 x 6-8
Seated Row 1 x 10 3 x 6-8 2 mins 1 x 6-8
Lying T-Bar Row 1 x 10 3 x 6-8 2 mins 1 x 6-8
Skull Crushers 1 x 10 3 x 6-8 2 mins 1 x 6-8
Tricep Pushdowns 1 x 10 3 x 6-8 2 mins 1 x 6-8
Day 3 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Squats 2 x 10 4 x 10-12 3 mins 1 x 8-10
Lunges 1 x 10 4 x 10-12 2 mins 0 sets
Leg Curls 1 x 10 3 x 10-12 2 mins 1 x 8-10
Leg Extension 1 x 10 2 x 10-12 2 mins 1 x 8-10
Calf Raises 1 x 10 2 x 10-12 2 mins 1 x 8-10
Day 4 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Shoulder Press 1 x 10 3 x 6-8 2 mins 1 x 6-8
Seated Side Lat Raises 1 x 10 3 x 6-8 2 mins 1 x 6-8
Standing D Front Raise 1 x 10 3 x 6-8 2 mins 1 x 6-8
Bent-over Reverse Flys 1 x 10 3 x 6-8 2 mins 1 x 6-8
D Shrugs 1 x 10 3 x 6-8 2 mins 1 x 6-8
Week 5
Day 1 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Flat D Press 1 x 10 3 x 6-8 2 mins 1 x 6-8
Inc B Press 1 x 10 3 x 6-8 2 mins 1 x 6-8
Inc D Fly 1 x 10 3 x 6-8 2 mins 1 x 6-8
Preacer Curl 1 x 10 3 x 6-8 2 mins 1 x 6-8
Hammer Curl 1 x 10 3 x 6-8 2 mins 1 x 6-8
Day 2 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Seated Row 1 x 10 3 x 6-8 2 mins 1 x 6-8
Lat Pulldown 1 x 10 3 x 6-8 2 mins 1 x 6-8
Single Arm Row 1 x 10 3 x 6-8 2 mins 1 x 6-8
Tricep Pushdowns 1 x 10 3 x 6-8 2 mins 1 x 6-8
 Skull Crushers 1 x 10 3 x 6-8 2 mins 1 x 6-8
Day 3 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Squats 2 x 10 4 x 10-12 3 mins 1 x 8-10
Leg Press 1 x 10 3 x 10-12 2 mins 0 sets
Stiff Legged D Lif 1 x 10 3 x 10-12 2 mins 0 sets
Leg Extension 1 x 10 2 x 10-12 2 mins 1 x 8-10
Seated Calf Raises 1 x 10 2 x 10-12 2 mins 1 x 8-10
Day 4 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Military Press 1 x 10 3 x 6-8 2 mins 1 x 6-8
Standing Side Lat Raises 1 x 10 3 x 6-8 2 mins 1 x 6-8
Seated Front Raises 1 x 10 3 x 6-8 2 mins 1 x 6-8
Rear Delt Machine 1 x 10 3 x 6-8 2 mins 1 x 6-8
Barbell Shrugs 1 x 10 3 x 6-8 2 mins 1 x 6-8
Week 6
Day 1 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Barbell Bench Press 1 x 10 2 x 6-8 2 mins 1 x 6-8
Inc D Press 1 x 10 2 x 6-8 2 mins 1 x 6-8
Flat D Fly 1 x 10 2 x 6-8 2 mins 1 x 6-8
Seated D Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8
Barbell Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8
Day 2 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Lat Pulldown 1 x 10 2 x 6-8 2 mins 1 x 6-8
Seated Row 1 x 10 2 x 6-8 2 mins 1 x 6-8
Underhand Row 1 x 10 2 x 6-8 2 mins 1 x 6-8
Skull Crushers 1 x 10 2 x 6-8 2 mins 1 x 6-8
Tricep Rope Pushdown 1 x 10 2 x 6-8 2 mins 1 x 6-8
Day 3 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Squats 2 x 10 4 x 10-12 3 mins 1 x 8-10
Hack Squat 1 x 10 3 x 10-12 2 mins 0 sets
Standing Leg Curl 1 x 10 2 x 10-12 2 mins 1 x 8-10
Leg Extension 1 x 10 2 x 10-12 2 mins 1 x 8-10
Standing Calf Raises 1 x 10 2 x 10-12 2 mins 1 x 8-10
Day 4 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Bent Lateral Raises 1 x 10 3 x 6-8 2 mins 1 x 6-8
Shoulder Press 1 x 10 2 x 6-8 2 mins 1 x 6-8
Standing D Front Raise 1 x 10 3 x 6-8 2 mins 1 x 6-8
Bent-over Reverse Flys 1 x 10 3 x 6-8 2 mins 1 x 6-8
Dumbbell Shrugs 1 x 10 3 x 6-8 2 mins 1 x 6-8
Week 7
Day 1 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
B Bench Press 1 x 10 2 x 6-8 2 mins 1 x 6-8
Inc D Press 1 x 10 2 x 6-8 2 mins 1 x 6-8
Flat D Fly 1 x 10 2 x 6-8 2 mins 1 x 6-8
E-Z Barbell Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8
Dumbell Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8
 Day 2 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Lat Pulldown 1 x 10 2 x 6-8 2 mins 1 x 6-8
Seated Row 1 x 10 2 x 6-8 2 mins 1 x 6-8
Lying T-Bar Row 1 x 10 2 x 6-8 2 mins 1 x 6-8
Skull Crushers 1 x 10 2 x 6-8 2 mins 1 x 6-8
Tricep Pushdowns 1 x 10 2 x 6-8 2 mins 1 x 6-8
Day 3 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Squats 2 x 10 4 x 10-12 3 mins 1 x 8-10
Lunges 1 x 10 3 x 10-12 2 mins 0 sets
Leg Curls 1 x 10 3 x 10-12 2 mins 1 x 8-10
Leg Extension 1 x 10 2 x 10-12 2 mins 1 x 8-10
Calf Raises 1 x 10 2 x 10-12 2 mins 1 x 8-10
Day 4 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Shoulder Press 1 x 10 2 x 6-8 2 mins 1 x 6-8
Seated Side Lat Raises 1 x 10 3 x 6-8 2 mins 1 x 6-8
Standing D Front Raise 1 x 10 3 x 6-8 2 mins 1 x 6-8
Bent-over Reverse Flys 1 x 10 3 x 6-8 2 mins 1 x 6-8
Dumbbell Shrugs 1 x 10 3 x 6-8 2 mins 1 x 6-8
Week 8
Day 1 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Flat Dumbell Press 1 x 10 3 x 6-8 2 mins 0 sets
Inc Barbell Press 1 x 10 3 x 6-8 2 mins 0 sets
Pec Deck No Warm Up 7 x 10 30-45 sec 0 sets
Hammer Curl 1 x 10 3 x 6-8 2 mins 0 sets
Preacer Curl No Warm Up 7 x 10 30-45 sec 0 sets
Day 2 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Seated Row 1 x 10 3 x 6-8 2 mins 0 sets
Lat Pulldown 1 x 10 3 x 6-8 2 mins 0 sets
Lying T-Bar Row No Warm Up 7 x 10 30-45 sec 0 sets
Tricep Pushdowns 1 x 10 3 x 6-8 2 mins 0 sets
Rope Pushdown No Warm Up 7 x 10 30-45 sec 0 sets
Day 3 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Squats 2 x 10 4 x 10-12 3 mins 0 sets
Stiff Legged D Lif 1 x 10 3 x 10-12 2 mins 0 sets
Leg Extension 1 x 10 3 x 10-12 2 mins 0 sets
Seated Calf Raises 1 x 10 3 x 10-12 2 mins 0 sets
Leg Press No Warm Up 7 x 10-12 30-45 sec 0 sets
Day 4 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Standing Side Lat Raises 1 x 10 3 x 6-8 2 mins 0 sets
Seated Front Raises 1 x 10 3 x 6-8 2 mins 0 sets
Rear Delt Machine 1 x 10 3 x 6-8 2 mins 0 sets
Barbell Shrugs 1 x 10 3 x 6-8 2 mins 0 sets
Machine Shoulder Press No Warm Up 7 x 8-10 30-45 sec 0 sets
Week 9
Day 1 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
 B Bench Press 1 x 10 3 x 6-8 2 mins 0 sets
Inc D Press 1 x 10 3 x 6-8 2 mins 0 sets
Pec Deck No Warm Up 7 x 10 30-45 sec 0 sets
Seated D Curl 1 x 10 3 x 6-8 2 mins 0 sets
Straight-bar Cable Curl No Warm Up 7 x 10 30-45 sec 0 sets
Day 2 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Lat Pulldown 1 x 10 3 x 6-8 2 mins 0 sets
Seated Row 1 x 10 3 x 6-8 2 mins 0 sets
Underhand Row No Warm Up 7 x 10 30-45 sec 0 sets
Skull Crushers 1 x 10 3 x 6-8 2 mins 0 sets
Tricep Rope Pushdown No Warm Up 7 x 10 30-45 sec 0 sets
Day 3 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Squats 2 x 10 4 x 10-12 3 mins 0 sets
Standing Leg Curl 1 x 10 3 x 10-12 2 mins 0 sets
Leg Extension 1 x 10 3 x 10-12 2 mins 0 sets
Standing Calf Raises 1 x 10 3 x 10-12 2 mins 0 sets
Hack Squat No Warm Up 7 x 10-12 30-45 sec 0 sets
Day 4 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Bent Lateral Raises 1 x 10 3 x 6-8 2 mins 0 sets
Standing D Front Raise 1 x 10 3 x 6-8 2 mins 0 sets
Bent-over Reverse Flys 1 x 10 3 x 6-8 2 mins 0 sets
Dumbbell Shrugs 1 x 10 3 x 6-8 2 mins 0 sets
Machine Shoulder Press No Warm Up 7 x 8-10 30-45 sec 0 sets
ut Plan
Growth
muscle growth forward from Sets
one workout to the next. You
have the opportunity to take advantage of growth sets every
20 minutes of low intensity cardio 3 times per week if workout in this 9 week program. A true growth set requires
an active form of recovery because it shuttles more more work from the muscle being trained than the previous
training day but that’s about it. The decision is yours, workout.
t overdo it!
This is achieved by:
Lifing more weight in a training to failure or past failure set for
muscle possible without any fat. Because of this, the the same reps as the previous workout
aining component in this particular 9 week program. Completing more reps in a training to failure or past failure set
utes. The focus of your exercises should be balanced with the same weight as the previous workout.
your obliques.
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.
program below. You will need to do the outlined
imum results. Lastly, your growth sets have been
mits for these sets knowing you are triggering what’s You have to look at these sets as a wonderful opportunity to
improve, progress and stimulate new muscle growth each
workout! It 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.

Beyond Failure Set Total set Free Weights and Machines

0 sets 4 sets You will also notice that there is no “one size fits all” approach to this topi
0 sets 4 sets Lately you’ll hear a lot of people demonizing machines but we can strateg
0 sets 4 sets utilize both free weights and machines for maximal muscle growth. Your
0 sets 4 sets somatotype will determine how to best take advantage of machine work.
0 sets 4 sets Also, you will find we take advantage of machines on pre-fatigued muscle
Beyond Failure Set Total set especially in weeks eight and nine to engorge the muscle with as much bl
0 sets 4 sets possible which can encourage muscle growth.
0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
Beyond Failure Set Total set
0 sets 6 sets
0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
Beyond Failure Set Total set
0 sets 4 sets
0 sets 4 sets
 0 sets 4 sets
0 sets 4 sets
0 sets 5 sets

Beyond Failure Set Total set

0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
Beyond Failure Set Total set
0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
Beyond Failure Set Total set
0 sets 6 sets
0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
Beyond Failure Set Total set
0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
0 sets 5 sets

Beyond Failure Set Total set

0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
Beyond Failure Set Total set
0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
Beyond Failure Set Total set
0 sets 6 sets
0 sets 4 sets
0 sets 4 sets
 0 sets 4 sets
0 sets 4 sets
Beyond Failure Set Total set
0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
0 sets 5 sets

Beyond Failure Set Total set

0 sets 5 sets
0 sets 5 sets
0 sets 5 sets
0 sets 5 sets
0 sets 5 sets
Beyond Failure Set Total set
0 sets 5 sets
0 sets 5 sets
0 sets 5 sets
0 sets 5 sets
0 sets 5 sets
Beyond Failure Set Total set
0 sets 7 sets
0 sets 5 sets
0 sets 5 sets
0 sets 4 sets
0 sets 4 sets
Beyond Failure Set Total set
0 sets 5 sets
0 sets 5 sets
0 sets 5 sets
0 sets 5 sets
0 sets 5 sets

Beyond Failure Set Total set

0 sets 5 sets
0 sets 5 sets
0 sets 5 sets
0 sets 5 sets
0 sets 5 sets
Beyond Failure Set Total set
0 sets 5 sets
0 sets 5 sets
0 sets 5 sets
0 sets 5 sets
 0 sets 5 sets
Beyond Failure Set Total set
0 sets 7 sets
0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
Beyond Failure Set Total set
0 sets 5 sets
0 sets 5 sets
0 sets 5 sets
0 sets 5 sets
0 sets 5 sets

Beyond Failure Set Total set

1 x 6-8 5 sets
1 x 6-8 5 sets
1 x 6-8 5 sets
1 x 6-8 5 sets
1 x 6-8 5 sets
Beyond Failure Set Total set
1 x 6-8 5 sets
1 x 6-8 5 sets
1 x 6-8 5 sets
1 x 6-8 5 sets
1 x 6-8 5 sets
Beyond Failure Set Total set
0 sets 7 sets
0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
Beyond Failure Set Total set
0 sets 5 sets
1 x 6-8 5 sets
0 sets 5 sets
0 sets 5 sets
0 sets 5 sets

Beyond Failure Set Total set

1 x 6-8 5 sets
1 x 6-8 5 sets
1 x 6-8 5 sets
1 x 6-8 5 sets
1 x 6-8 5 sets
Beyond Failure Set Total set
1 x 6-8 5 sets
1 x 6-8 5 sets
1 x 6-8 5 sets
1 x 6-8 5 sets
1 x 6-8 5 sets
Beyond Failure Set Total set
0 sets 7 sets
0 sets 4 sets
0 sets 5 sets
0 sets 4 sets
0 sets 4 sets
Beyond Failure Set Total set
1 x 6-8 5 sets
0 sets 5 sets
0 sets 5 sets
0 sets 5 sets
0 sets 5 sets

Beyond Failure Set Total set

0 sets 4 sets
0 sets 4 sets
0 sets 7 sets
0 sets 4 sets
0 sets 7 sets
Beyond Failure Set Total set
0 sets 4 sets
0 sets 4 sets
0 sets 7 sets
0 sets 4 sets
0 sets 7 sets
Beyond Failure Set Total set
0 sets 6 sets
0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
0 sets 7 sets
Beyond Failure Set Total set
0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
0 sets 7 sets

Beyond Failure Set Total set

 0 sets 4 sets
0 sets 4 sets
0 sets 7 sets
0 sets 4 sets
0 sets 7 sets
Beyond Failure Set Total set
0 sets 4 sets
0 sets 4 sets
0 sets 7 sets
0 sets 4 sets
0 sets 7 sets
Beyond Failure Set Total set
0 sets 6 sets
0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
0 sets 7 sets
Beyond Failure Set Total set
0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
0 sets 4 sets
0 sets 7 sets
 t to the next. You
f growth sets every
rowth set requires
d than the previous

or past failure set for

ure or past failure set

rkout.
ning to failure or past
scle starting the set

rful opportunity to
scle growth each
ou in the form of a
up to you what to do

and Machines
size fits all” approach to this topic either.
ing machines but we can strategically
r maximal muscle growth. Your
ake advantage of machine work.
machines on pre-fatigued muscles
orge the muscle with as much blood
 Ecto-Meso Workout Plan
Note on cardio

You will notice there is no cardio required in your 9 week training program.Do no more than 20 minutes of low intensity cardio
youchoose to do cardio. Studies have shown minimal amounts of low intensity cardio can be an active form of recovery beca
oxygen, nutrients, and blood to the muscles. I definitely notice this to be true following a leg training day but that’s about it. T
but if you choose to add low intensity cardio do not overdo it!

Note on abs/cardio training:

Your core training is important, but the concern of this 9 week program is to packon as much muscle possible without any
required abdominal/core training component in this particular 9 week program. That being said, it is recommended that you
times per week for 10-15 minutes. The focus of your exercises should be balanced between lower, middle and upper abdom
obliques

Your success over the next 9 weeks will be directly related to how closely you follow the program below. You will need t
exercises, sets and reps in order while following the appropriate rest time to achieve maximum results. Lastly, your grow
identified for you in blue below. Dig deep mentally, physically, and push your body to its limits for these sets knowing you a
needed for new muscle growth.

Week 1
Day 1 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Barbell Bench Press 1 x 10 2 x 8-10 90 sec 1 x 8-10
Inc D Press 1 x 10 2 x 8-10 90 sec 1 x 8-10
Flat Dumbell Fly 1 x 10 2 x 8-10 90 sec 1 x 8-10
E-Z Barbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10
Dumbell curl 1 x 10 2 x 8-10 90 sec 1 x 8-10
Day 2 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Lat Pulldown 1 x 10 2 x 8-10 90 sec 1 x 8-10
Seated Row 1 x 10 2 x 8-10 90 sec 1 x 8-10
Lying T-Bar Row 1 x 10 2 x 8-10 90 sec 1 x 8-10
Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10
Tricep Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10
Day 3 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Squats 2 x 10 3 x 10-12 2 min 1 x 8-10
Lunges 1 x 10 3 x 10-12 90 sec 0 sets
Leg Curls 1 x 10 3 x 10-12 90 sec 1 x 8-10
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10
Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10
Day 4 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Military D Press 1 x 10 2 x 8-10 90 sec 1 x 8-10
Seated Side Lat Raises 1 x 10 2 x 8-10 90 sec 1 x 8-10
Standing D Front Raise 1 x 10 2 x 8-10 90 sec 1 x 8-10
B-over Rev Flys (Rear Delts) 1 x 10 2 x 8-10 90 sec 1 x 8-10
Dumbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10
Week 2
Day 1 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Flat Dumbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10
Incline Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10
Incline Dumbell Fly 1 x 10 2 x 8-10 90 sec 1 x 8-10
Preacher Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10
Hammer Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10
Day 2 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Seated Row 1 x 10 2 x 8-10 90 sec 1 x 8-10
Lat
Lat Pulldown
Pulldown 1 x 10 2 x 8-10 90 sec 1 x 8-10
Lat Pulldown 1 x 10 2 x 8-10 90 sec 1 x 8-10
Tricep Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10
Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10
Day 3 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Squats 2 x 10 3 x 10-12 2 min 1 x 8-10
Leg Press 1 x 10 3 x 10-12 90 sec 0 sets
Stiff Legged Deadlif 1 x 10 3 x 10-12 90 sec 0 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10
Seated Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10
Day 4 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Military Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10
Side Lateral Raises 1 x 10 2 x 8-10 90 sec 1 x 8-10
Seated Front Raise 1 x 10 2 x 8-10 90 sec 1 x 8-10
Rear Delt Machine 1 x 10 2 x 8-10 90 sec 1 x 8-10
Barbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10
Week 3
Day 1 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Barbell Bench Press 1 x 10 2 x 8-10 90 sec 1 x 8-10
Inc D Press 1 x 10 2 x 8-10 90 sec 1 x 8-10
Flat Dumbell Fly 1 x 10 2 x 8-10 90 sec 1 x 8-10
Seated Dumbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10
Barbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10
Day 2 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Lat Pulldown 1 x 10 2 x 8-10 90 sec 1 x 8-10
Seated Row 1 x 10 2 x 8-10 90 sec 1 x 8-10
Underhand Rows 1 x 10 2 x 8-10 90 sec 1 x 8-10
Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10
Tricep Rope Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10
Day 3 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Squats 2 x 10 3 x 10-12 2 min 1 x 8-10
Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets
Standing Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10
 Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10
Standing Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10
Day 4 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Bent Lateral Raises 1 x 10 2 x 8-10 90 sec 1 x 8-10
Mil Dumbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10
Standing D Front Raise 1 x 10 2 x 8-10 90 sec 1 x 8-10
B-over Rev Flys (Rear Delts) 1 x 10 2 x 8-10 90 sec 1 x 8-10
Dumbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10
Week 4
Day 1 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Barbell Bench Press 1 x 10 3 x 8-10 90 sec 1 x 8-10
Inc Dumbell press 1 x 10 3 x 8-10 90 sec 1 x 8-10
Flat Dumbell Fly 1 x 10 3 x 8-10 90 sec 1 x 8-10
E-Z Barbell Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10
Dumbell curl 1 x 10 3 x 8-10 90 sec 1 x 8-10
Day 2 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Lat Pulldown 1 x 10 3 x 8-10 90 sec 1 x 8-10
Seated Row 1 x 10 3 x 8-10 90 sec 1 x 8-10
Lying T-Bar Row 1 x 10 3 x 8-10 90 sec 1 x 8-10
Skull Crushers 1 x 10 3 x 8-10 90 sec 1 x 8-10
Tricep Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10
Day 3 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Squats 2 x 10 4 x 10-12 2 min 1 x 8-10
Lunges 1 x 10 4 x 10-12 90 sec 0 sets
Leg Curls 1 x 10 3 x 10-12 90 sec 1 x 8-10
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10
Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10
Day 4 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Mil Dumbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10
Seated Side Lat Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10
Standing D Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10
B-over Rev Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10
Dumbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10
Week 5
Day 1 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Flat Dumbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10
Incline Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10
Incline Dumbell Fly 1 x 10 3 x 8-10 90 sec 1 x 8-10
Preacher Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10
Hammer Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10
Day 2 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Seated Row 1 x 10 3 x 8-10 90 sec 1 x 8-10
Lat Pulldown 1 x 10 3 x 8-10 90 sec 1 x 8-10
Single Arm Row 1 x 10 3 x 8-10 90 sec 1 x 8-10
Tricep Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10
 Skull Crushers 1 x 10 3 x 8-10 90 sec 1 x 8-10
Day 3 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Squats 2 x 10 4 x 10-12 2 min 1 x 8-10
Leg Press 1 x 10 3 x 10-12 90 sec 0 sets
Stiff Legged Deadlif 1 x 10 3 x 10-12 90 sec 0 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10
Seated Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10
Day 4 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Military B Press 1 x 10 3 x 8-10 90 sec 1 x 8-10
Standing Side Lat Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10
Seated Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10
Rear Delt Machine 1 x 10 3 x 8-10 90 sec 1 x 8-10
Barbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10
Week 6
Day 1 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Barbell Bench Press 1 x 10 3 x 8-10 90 sec 1 x 8-10
Incline D Press 1 x 10 3 x 8-10 90 sec 1 x 8-10
Flat Dumbell Fly 1 x 10 3 x 8-10 90 sec 1 x 8-10
Seated Dl Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10
Barbell Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10
Day 2 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Lat Pulldown 1 x 10 3 x 8-10 90 sec 1 x 8-10
Seated Row 1 x 10 3 x 8-10 90 sec 1 x 8-10
Underhand Rows 1 x 10 3 x 8-10 90 sec 1 x 8-10
SkullRope
Tricep Crushers
Pdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10
Tricep Rope 1 x 10 3 x 8-10 90 sec 1 x 8-10
Day 3 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Squats 2 x 10 4 x 10-12 2 min 1 x 8-10
Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets
Standing Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10
Standing Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10
Day 4 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Bent Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10
Military DPress 1 x 10 2 x 8-10 90 sec 1 x 8-10
Standing D Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10
B-over Rev Flys Shrugs
Dumbell (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10
Dumbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10
Week 7
Day 1 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Barbell Bench Press 1 x 10 2 x 8-10 90 sec 1 x 8-10
Inc Dumbell press 1 x 10 2 x 8-10 90 sec 1 x 8-10
Flat Dumbell Fly 1 x 10 2 x 8-10 90 sec 1 x 8-10
E-Z Barbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10
Dumbell curl 1 x 10 2 x 8-10 90 sec 1 x 8-10
 Day 2 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Lat Pulldown 1 x 10 2 x 8-10 90 sec 1 x 8-10
Seated Row 1 x 10 2 x 8-10 90 sec 1 x 8-10
Lying T-Bar Row 1 x 10 2 x 8-10 90 sec 1 x 8-10
Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10
Tricep Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10
Day 3 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Squats 2 x 10 4 x 10-12 2 min 1 x 8-10
Lunges 1 x 10 3 x 10-12 90 sec 0 sets
Leg Curls 1 x 10 3 x 10-12 90 sec 1 x 8-10
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10
Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10
Day 4 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Military D Press 1 x 10 2 x 8-10 90 sec 1 x 8-10
Seated Side Lat Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10
Standing D Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10
B-over Rev Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10
Dumbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10
Week 8
Day 1 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Flat Dumbell Press 1 x 10 3 x 8-10 90 sec 0 sets
Incline Barbell Press 1 x 10 3 x 8-10 90 sec 0 sets
Pec Deck No warm up 7 x 10 30-45 sec 0 sets
Hammer Curl 1 x 10 3 x 8-10 90 sec 0 sets
Preacher Curl No warm up 7 x 10 30-45 sec 0 sets
Day 2 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Seated Row 1 x 10 3 x 8-10 90 sec 0 sets
Lat Pulldown 1 x 10 3 x 8-10 90 sec 0 sets
Lying T-bar Row No warm up 7 x 10 30-45 sec 0 sets
Tricep Pushdowns 1 x 10 3 x 8-10 90 sec 0 sets
Rope Pushdowns No warm up 7 x 10 30-45 sec 0 sets
Day 3 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Squats 2 x 10 4 x 10-12 2 min 0 sets
Stiff Legged Deadlif 1 x 10 3 x 10-12 90 sec 0 sets
Leg Extension 1 x 10 3 x 10-12 90 sec 0 sets
Seated Calf Raises 1 x 10 3 x 10-12 90 sec 0 sets
Leg Press No warm up 7 x 10 30-45 sec 0 sets
Day 4 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Standing Side Lat Raises 1 x 10 3 x 8-10 90 sec 0 sets
Seated Front Raise 1 x 10 3 x 8-10 90 sec 0 sets
Rear Delt Machine 1 x 10 3 x 8-10 90 sec 0 sets
Barbell Shrugs 1 x 10 3 x 8-10 90 sec 0 sets
Machine Shoulder Press No warm up 7 x 8-10 30-45 sec 0 sets
Week 9
Day 1 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Barbell Bench Press 1 x 10 3 x 8-10 90 sec 0 sets
Incline D Press 1 x 10 3 x 8-10 90 sec 0 sets
Pec Deck No warm up 7 x 10 30-45 sec 0 sets
Seated D Curl 1 x 10 3 x 8-10 90 sec 0 sets
Straight-bar Cable Curl No warm up 7 x 10 30-45 sec 0 sets
Day 2 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Lat Pulldown 1 x 10 3 x 8-10 90 sec 0 sets
Seated Row 1 x 10 3 x 8-10 90 sec 0 sets
Underhand Rows No warm up 7 x 10 30-45 sec 0 sets
Skull Crushers 1 x 10 3 x 8-10 90 sec 0 sets
Tricep Rope Pushdowns No warm up 7 x 10 30-45 sec 0 sets
Day 3 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Squats 2 x 10 4 x 10-12 3 min 0 sets
Standing Leg Curls 1 x 10 3 x 10-12 90 sec 0 sets
Leg Extension 1 x 10 3 x 10-12 90 sec 0 sets
Standing Calf Raises 1 x 10 3 x 10-12 90 sec 0 sets
Hack Squat No warm up 7 x 10 30-45 sec 0 sets
Day 4 Exercise Warm up x rep Working set x rep Rest Between Sets Failure Set
Bent Lateral Raises 1 x 10 3 x 8-10 90 sec 0 sets
Standing D Front Raise 1 x 10 3 x 8-10 90 sec 0 sets
B-over Rev Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 0 sets
Dumbell Shrugs 1 x 10 3 x 8-10 90 sec 0 sets
Machine Shoulder Press No warm up 7 x 8-10 30-45 sec 0 sets
ut Plan
Growth
muscle growth forward from Sets
one workout to the next. You
have the opportunity to take advantage of growth sets every
0 minutes of low intensity cardio 3 times per week if workout in this 9 week program. A true growth set requires
an active form of recovery because it shuttles more more work from the muscle being trained than the previous
training day but that’s about it. The decision is yours, workout.
t overdo it!
This is achieved by:
Lifing more weight in a training to failure or past failure set for
ch muscle possible without any fat. There is not a the same reps as the previous workout
said, it is recommended that you train your core 2-3 Completing more reps in a training to failure or past failure set
lower, middle and upper abdomen as well as your 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.
program below. You will need to do the outlined
imum results. Lastly, your growth sets have been
mits for these sets knowing you are triggering what’s You have to look at these sets as a wonderful opportunity to
improve, progress and stimulate new muscle growth each
workout! It 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.

Beyond Failure Set Total set Free Weights and Machines

0 sets 4 Sets You will also notice that there is no “one size fits all” approach to this topi
0 sets 4 Sets Lately you’ll hear a lot of people demonizing machines but we can strateg
0 sets 4 Sets utilize both free weights and machines for maximal muscle growth. Your
0 sets 4 Sets somatotype will determine how to best take advantage of machine work.
0 sets 4 Sets Also, you will find we take advantage of machines on pre-fatigued muscle
Beyond Failure Set Total set especially in weeks eight and nine to engorge the muscle with as much bl
0 sets 4 Sets possible which can encourage muscle growth.
0 sets 4 Sets
0 sets 4 Sets
0 sets 4 Sets
0 sets 4 Sets
Beyond Failure Set Total set
0 sets 6 Sets
0 sets 4 Sets
0 sets 4 Sets
0 sets 4 Sets
0 sets 4 Sets
Beyond Failure Set Total set
0 sets 4 Sets
0 sets 4 Sets
 0 sets 4 Sets
0 sets 4 Sets
0 sets 5 Sets

Beyond Failure Set Total set

0 sets 4 Sets
0 sets 4 Sets
0 sets 4 Sets
0 sets 4 Sets
0 sets 4 Sets
Beyond Failure Set Total set
0 sets 4 Sets
0 sets 4 Sets
0 sets 4 Sets
0 sets 4 Sets
0 sets 4 Sets
Beyond Failure Set Total set
0 sets 6 Sets
0 sets 4 Sets
0 sets 4 Sets
0 sets 4 Sets
0 sets 4 Sets
Beyond Failure Set Total set
0 sets 4 Sets
0 sets 4 Sets
0 sets 4 Sets
0 sets 4 Sets
0 sets 5 Sets

Beyond Failure Set Total set

0 sets 4 Sets
0 sets 4 Sets
0 sets 4 Sets
0 sets 4 Sets
0 sets 4 Sets
Beyond Failure Set Total set
0 sets 4 Sets
0 sets 4 Sets
0 sets 4 Sets
0 sets 4 Sets
0 sets 4 Sets
Beyond Failure Set Total set
0 sets 6 Sets
0 sets 4 Sets
0 sets 4 Sets
 0 sets 4 Sets
0 sets 4 Sets
Beyond Failure Set Total set
0 sets 4 Sets
0 sets 4 Sets
0 sets 4 Sets
0 sets 4 Sets
0 sets 5 Sets

Beyond Failure Set Total set

0 sets 5 Sets
0 sets 5 Sets
0 sets 5 Sets
0 sets 5 Sets
0 sets 5 Sets
Beyond Failure Set Total set
0 sets 5 Sets
0 sets 5 Sets
0 sets 5 Sets
0 sets 5 Sets
0 sets 5 Sets
Beyond Failure Set Total set
0 sets 7 Sets
0 sets 5 Sets
0 sets 5 Sets
0 sets 4 Sets
0 sets 4 Sets
Beyond Failure Set Total set
0 sets 5 Sets
0 sets 5 Sets
0 sets 5 Sets
0 sets 5 Sets
0 sets 5 Sets

Beyond Failure Set Total set

0 sets 5 Sets
0 sets 5 Sets
0 sets 5 Sets
0 sets 5 Sets
0 sets 5 Sets
Beyond Failure Set Total set
0 sets 5 Sets
0 sets 5 Sets
0 sets 5 Sets
0 sets 5 Sets
 0 sets 5 Sets
Beyond Failure Set Total set
0 sets 5 Sets
0 sets 4 Sets
0 sets 4 Sets
0 sets 5 Sets
0 sets 4 Sets
Beyond Failure Set Total set
0 sets 5 Sets
0 sets 5 Sets
0 sets 5 Sets
0 sets 5 Sets
0 sets 5 Sets

Beyond Failure Set Total set

1 x 8-10 6 Sets
1 x 8-10 6 Sets
1 x 8-10 6 Sets
1 x 8-10 6 Sets
1 x 8-10 6 Sets
Beyond Failure Set Total set
1 x 8-10 6 Sets
1 x 8-10 6 Sets
1 x 8-10 6 Sets
1 x 8-10 6 Sets
1 x 8-10 6 Sets
Beyond Failure Set Total set
0 sets 7 Sets
0 sets 4 Sets
0 sets 4 Sets
0 sets 4 Sets
0 sets 4 Sets
Beyond Failure Set Total set
0 sets 5 Sets
1 x 8-10 5 Sets
0 sets 4 Sets
0 sets 5 Sets
0 sets 5 Sets

Beyond Failure Set Total set

1 x 8-10 5 Sets
1 x 8-10 5 Sets
1 x 8-10 5 Sets
1 x 8-10 5 Sets
1 x 8-10 5 Sets
Beyond Failure Set Total set
1 x 8-10 5 Sets
1 x 8-10 5 Sets
1 x 8-10 5 Sets
1 x 8-10 5 Sets
1 x 8-10 5 Sets
Beyond Failure Set Total set
0 sets 7 Sets
0 sets 4 Sets
0 sets 5 Sets
0 sets 4 Sets
0 sets 4 Sets
Beyond Failure Set Total set
1 x 8-10 5 Sets
0 sets 5 Sets
0 sets 5 Sets
0 sets 5 Sets
0 sets 5 Sets

Beyond Failure Set Total set

0 sets 4 Sets
0 sets 4 Sets
0 sets 7 Sets
0 sets 4 Sets
0 sets 7 Sets
Beyond Failure Set Total set
0 sets 4 Sets
0 sets 4 Sets
0 sets 7 Sets
0 sets 4 Sets
0 sets 7 Sets
Beyond Failure Set Total set
0 sets 6 Sets
0 sets 4 Sets
0 sets 4 Sets
0 sets 4 Sets
0 sets 7 Sets
Beyond Failure Set Total set
0 sets 4 Sets
0 sets 4 Sets
0 sets 4 Sets
0 sets 4 Sets
0 sets 7 Sets

Beyond Failure Set Total set

 0 sets 4 Sets
0 sets 4 Sets
0 sets 7 Sets
0 sets 4 Sets
0 sets 7 Sets
Beyond Failure Set Total set
0 sets 4 Sets
0 sets 4 Sets
0 sets 7 Sets
0 sets 4 Sets
0 sets 7 Sets
Beyond Failure Set Total set
0 sets 6 Sets
0 sets 4 Sets
0 sets 4 Sets
0 sets 4 Sets
0 sets 7 Sets
Beyond Failure Set Total set
0 sets 4 Sets
0 sets 4 Sets
0 sets 4 Sets
0 sets 4 Sets
0 sets 7 Sets
 t to the next. You
f growth sets every
rowth set requires
d than the previous

or past failure set for

ure or past failure set

rkout.
ning to failure or past
scle starting the set

rful opportunity to
scle growth each
ou in the form of a
up to you what to do

s and Machines
size fits all” approach to this topic either.
ing machines but we can strategically
r maximal muscle growth. Your
ake advantage of machine work.
machines on pre-fatigued muscles
orge the muscle with as much blood
 Meso-Endo Workout Plan
Note on cardio

have to be cognoscente of the potential to add unwanted weight in unsightly areas such as the lower abdomen, face and nec
you have a solid cardiovascular plan along with your Weight Training Program. Meso-Endomorphs must commit to 3 sessions p
Short intensity cardio to ensure that no unwanted body fat is being added.

Note on abs/cardio training:

Your core training is important, but the concern of this 9 week program is to packon as much muscle possible without an
abdominal/core training component in this particular 9 week program. That being said, it is recommended that you train your
minutes. The focus of your exercises should be balanced between lower, middle and upper abdomen as well

Your success over the next 9 weeks will be directly related to how closely you follow the program below. You will need to do
reps in order while following the appropriate rest time to achieve maximum results. Lastly, your growth sets have been iden
deep mentally, physically, and push your body to its limits for these sets knowing you are triggering what’s needed

Week 1-3
Day 1 Exercise (PUSH) Warm up x rep Working set x rep Rest Between Super-Sets Failure Set
Super Set #1
DB Bench Press 1 x 10 - 12 4 x 10 - 12 45 sec 0 sets
Dips 1 x 10 - 12 4 x 10 - 12 45 sec 0 sets
Super Set #2
Barbell Military Press 1 x 10 - 12 4 x 10 - 12 45 sec 0 sets
Seated Leg Curl 1 x 10 - 12 4 x 10 - 12 45 sec 0 sets
Super Set #2
Squat 1 x 10 - 12 4 x 10 - 12 45 sec 0 sets
Calf Raises 1 x 10 - 12 4 x 10 - 12 45 sec 0 sets
Day 2 Exercise (PULL) Warm up x rep Working set x rep Rest Between Super-Sets Failure Set
Super Set #1
Romanian DL 1 x 10 - 12 4 x 10 - 12 45 sec 0 sets
Preacher Curls 1 x 10 - 12 4 x 10 - 12 45 sec 0 sets
Super Set #2
Lat Pulldown 1 x 10 - 12 4 x 10 - 12 45 sec 0 sets
E-Z Bar Bicep Curl 1 x 10 - 12 4 x 10 - 12 45 sec 0 sets
Super Set #2
Single Arm DB Row 1 x 10 - 12 4 x 10 - 12 98 0 sets
Lying Leg Curl 1 x 10 - 12 4 x 10 - 12 45 sec 0 sets
Day 3 Exercise (PUSH) Warm up x rep Working set x rep Rest Between Super-Sets Failure Set
Super Set #1
 Incline DB Press 1 x 10 - 12 4 x 10 - 12 45 sec 0 sets
Tricep Rope/Bar Pull Down 1 x 10 - 12 4 x 10 - 12 45 sec 0 sets
Super Set #2
Side Lateral Raise 1 x 10 - 12 4 x 10 - 12 45 sec 0 sets
Lunges 1 x 10 - 12 4 x 10 - 12 45 sec 0 sets
Super Set #2
Peck Deck 1 x 10 - 12 4 x 10 - 12 45 sec 0 sets
Standing Skull Crushers 1 x 10 - 12 4 x 10 - 12 45 sec 0 sets
Day 4 Exercise (PULL) Warm up x rep Working set x rep Rest Between Super-Sets Failure Set
Super Set #1
Dead Lif 1 x 10 - 12 4 x 10 - 12 45 sec 0 sets
DB Hammer Curls 1 x 10 - 12 4 x 10 - 12 45 sec 0 sets
Super Set #2
Lat Pulldown 1 x 10 - 12 4 x 10 - 12 45 sec 0 sets
Shrugs 1 x 10 - 12 4 x 10 - 12 45 sec 0 sets
Super Set #2
Seated Row 1 x 10 - 12 4 x 10 - 12 45 sec 0 sets
Lying Leg Curl 1 x 10 - 12 4 x 10 - 12 45 sec 0 sets
Week 4-6
Day 1 Exercise (PUSH) Warm up x rep Working set x rep Rest Between Super-Sets Failure Set
Super Set #1
DB Bench Press 1 x 10 - 12 5 x 10 - 12 45 sec 0 sets
Tricep Bar/Rope Pull Down 1 x 10 - 12 5 x 10 - 12 45 sec 0 sets
Super Set #2
Shoulder Press 1 x 10 - 12 5 x 10 - 12 45 sec 0 sets
Leg Press/Lunges 1 x 10 - 12 5 x 10 - 12 45 sec 0 sets
Super Set #2
Squat 1 x 10 - 12 5 x 10 - 12 45 sec 0 sets
Calf Raises 1 x 10 - 12 5 x 10 - 12 45 sec 0 sets

Day 2 Exercise (PULL) Warm up x rep Working set x rep Rest Between Super-Sets Failure Set
Super Set #1
Stiffed Leg D Lif 1 x 10 - 12 5 x 10 - 12 45 sec 0 sets
Preacher Curls 1 x 10 - 12 5 x 10 - 12 45 sec 0 sets
Super Set #2
Lat Pulldown 1 x 10 - 12 5 x 10 - 12 45 sec 0 sets
E-Z Bar Bicep Curl 1 x 10 - 12 5 x 10 - 12 45 sec 0 sets
Super Set #2
One Arm DB Row 1 x 10 - 12 5 x 10 - 12 45 sec 0 sets
Lying Leg Curl 1 x 10 - 12 5 x 10 - 12 45 sec 0 sets
Day 3 Exercise (PUSH) Warm up x rep Working set x rep Rest Between Super-Sets Failure Set
Super Set #1
Incline DB Press 1 x 10 - 12 5 x 10 - 12 45 sec 0 sets
Dips 1 x 10 - 12 5 x 10 - 12 45 sec 0 sets
Super Set #2
Standing Side Laterals 1 x 10 - 12 5 x 10 - 12 45 sec 0 sets
Leg Curl 1 x 10 - 12 5 x 10 - 12 45 sec 0 sets
Super Set #2
Cable Push down 1 x 10 - 12 5 x 10 - 12 45 sec 0 sets
Front DB Raise 1 x 10 - 12 5 x 10 - 12 45 sec 0 sets
Day 4 Exercise (PULL) Warm up x rep Working set x rep Rest Between Super-Sets Failure Set
Super Set #1
Dead Lif 1 x 10 - 12 5 x 10 - 12 45 sec 0 sets
Shrug 1 x 10 - 12 5 x 10 - 12 45 sec 0 sets
Super Set #2
Lat Pulldown 1 x 10 - 12 5 x 10 - 12 45 sec 0 sets
Seated DB Curl 1 x 10 - 12 5 x 10 - 12 45 sec 0 sets
Super Set #2
Seated Row 1 x 10 - 12 5 x 10 - 12 45 sec 0 sets
Lying Leg Curl 1 x 10 - 12 5 x 10 - 12 45 sec 0 sets
out Plan
Growth
muscle growth forward from Sets
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
lower abdomen, face and neck it is HIGHLY recommended that more work from the muscle being trained than the previous
hs must commit to 3 sessions per week. 15 - 20 minutes of High workout.
dy fat is being added.
This is achieved by:
Lifing more weight in a training to failure or past failure set for
the same reps as the previous workout
ch muscle possible without any fat. There is not a required
mmended that you train your core 2-3 times per week for 10-15 Completing more reps in a training to failure or past failure set
e and upper abdomen as well as your obliques 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.

ram below. You will need to do the outlined exercises, sets and
ur growth sets have been identified for you in blue below. Dig You have to look at these sets as a wonderful opportunity to
are triggering what’s needed for new muscle growth. improve, progress and stimulate new muscle growth each
workout! It 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.

Failure Set Beyond Failure Set Total set

Free Weights and Machines
0 sets 0 sets 5 sets You will also notice that there is no “one size fits all” approach
0 sets 0 sets 5 sets Lately you’ll hear a lot of people demonizing machines but we
utilize both free weights and machines for maximal muscle gro
0 sets 0 sets 5 sets somatotype will determine how to best take advantage of mac
0 sets 0 sets 5 sets Also, you will find we take advantage of machines on pre-fatigu
especially in weeks eight and nine to engorge the muscle with
0 sets 0 sets 5 sets possible which can encourage muscle growth.
0 sets 0 sets 5 sets
Failure Set Beyond Failure Set Total set
Super Set
0 sets 0 sets 5 sets Supersets are essentially two exercises performed back to back
opposing muscle groups, namely one agonist and one antagon
0 sets 0 sets 5 sets and pull) muscle group. Examples of such muscles are the bice
hamstrings and quads, and chest and back.
0 sets 0 sets 5 sets They are also different from normal sets as you don't rest betw
whereas you would normally take anywhere from 30 seconds t
0 sets 0 sets 5 sets depending on your somatotype.

0 sets 0 sets 5 sets

0 sets 0 sets 5 sets
Failure Set Beyond Failure Set Total set
 0 sets 0 sets 5 sets
0 sets 0 sets 5 sets

0 sets 0 sets 5 sets

0 sets 0 sets 5 sets

0 sets 0 sets 5 sets

0 sets 0 sets 5 sets
Failure Set Beyond Failure Set Total set

0 sets 0 sets 5 sets

0 sets 0 sets 5 sets

0 sets 0 sets 5 sets

0 sets 0 sets 5 sets

0 sets 0 sets 5 sets

0 sets 0 sets 5 sets

Failure Set Beyond Failure Set Total set

0 sets 0 sets 6 sets

0 sets 0 sets 6 sets

0 sets 0 sets 6 sets

0 sets 0 sets 6 sets

0 sets 0 sets 6 sets

0 sets 0 sets 6 sets

Failure Set Beyond Failure Set Total set

0 sets 0 sets 6 sets

0 sets 0 sets 6 sets

0 sets 0 sets 6 sets

0 sets 0 sets 6 sets

0 sets 0 sets 6 sets

0 sets 0 sets 6 sets
Failure Set Beyond Failure Set Total set

0 sets 0 sets 6 sets

0 sets 0 sets 6 sets
 0 sets 0 sets 6 sets
0 sets 0 sets 6 sets

0 sets 0 sets 6 sets

0 sets 0 sets 6 sets
Failure Set Beyond Failure Set Total set

0 sets 0 sets 6 sets

0 sets 0 sets 6 sets

0 sets 0 sets 6 sets

0 sets 0 sets 6 sets

0 sets 0 sets 6 sets

0 sets 0 sets 6 sets
 th workout
ne Sets to the next. You
dvantage of growth sets every
m. A true growth set requires
eing trained than the previous

g to failure or past failure set for

workout
ning to failure or past failure set
revious workout.
ps in a training to failure or past
tigued muscle starting the set

as a wonderful opportunity to
te new muscle growth each
e sets for you in the form of a
). It will be up to you what to do

ee Weights and Machines

s no “one size fits all” approach to this topic either.
e demonizing machines but we can strategically
machines for maximal muscle growth. Your
w to best take advantage of machine work.
antage of machines on pre-fatigued muscles
ine to engorge the muscle with as much blood
muscle growth.

Super Set
xercises performed back to back that commonly target
ely one agonist and one antagonist (also known as push
les of such muscles are the biceps and triceps,
est and back.
ormal sets as you don't rest between exercises,
ake anywhere from 30 seconds to 2 minutes
e.