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A workout plan to help you change your life for the better.

MUSCLE
CATALYST

By Demetrious Hayes

 

ARE YOU READY?

 

Week 1 -  Volume 

 

"Your love for what you do and willingness to push yourself where others aren't prepared to go is what will make you great."

- Laurence Shahlaei

 

Monday - Chest

 

 Tip:  When doing any chest exercise you want to ensure that you are utlizing your chest as much as possible.  You can accomplish this by squeezing your shoulder blades together and bringing them down.  This will cause your chest to stick out and put more focus on your chest as opposed to your front delts.  Your goal is to maintain this position throughout the entire set.  

 

 Warm Up - 5 to 10 minutes of light cardio

 

 Ab Crunch Machine

 

 You will do this ab exercise every day.  You can choose to do it before or after your workout.  If you do not have an Ab crunch machine, then do weighted crunches instead, following the same format below.  You are also welcome to switch up your ab exercise, as long as you stick to the template below and do it daily.   

 

 

 

 

 

 

 

 

 

 

 

Tuesday - Legs

 

 

“If something stands between you and your success, move it. Never be denied.”

- Dwayne “The Rock” Johnson

 

 

Warm Up - 5 to 10 minutes of light cardio

 

Abs 

 

>8 Sets
>20 reps minimum per set
>Increase by 10lbs every set
>45 sec rest per set(use your phone or a watch to time your rest period) 

 

Calves 

 

Tip: I've found that starting leg day with calves is a great way to establish a strong foundation when it comes to squats, leg presses, etc.  When your calves are engaged it helps you stabilize and control the weight.  

 

Standing Calf Raise

 

>4 Acclimation Sets 
>20 - 30 reps
>45 sec rest per set 

 

Seated Calf Raise

 

>4 Acclimation sets 
>20 - 30 reps 
>45 sec rest per set

 

Squat 

 

Tip:  Remeber to keep your core tight, your spine neutral, and focus on driving from your hips.  Lower yourself down as if you were sitting on a chair, then squeeze your glutes together and drive your hips forward.  This will cause you to return to the starting position.  

 

>4 Acclimation Sets
>15 - 20 reps 
>30 - 45 sec rest per set 

>4 Working Sets
>12 - 15 reps
>45 sec - 1 min rest per set

 

Barbell Lunges

>2 Acclimation Sets
>15 - 20 reps
>30 - 45 sec rest per set

 

>4 Working Sets
>12 - 15 reps
>45 sec - 1 min rest per set



Lying Leg Curls

>2 Acclimation Sets
>15 - 20 reps
>30 - 45 rest per set

>4 Working Sets
>12 - 15 reps 
>45 sec - 1 min rest per set

 

Leg Extensions

 

>2 Acclimation Sets
>15 - 20 reps
>30 - 45 sec rest per set


>4 Working Sets 
>12 - 15 reps
>45 sec - 1 min rest per set

 

Hip Abductors(Superset with Hip Adductors)

 

>4 Working Sets
>15 - 20 reps
>45 sec - 1 min rest after Hip Adductor set 

 

Still want more?!

 

Pick an exercise and crush it with 100 reps.

 

 

 

Wednesday - Back

“You’re going to have to let it hurt. Let it suck. The harder you work, the better you will look. Your appearance isn’t parallel to how heavy you lift, it’s parallel to how hard you work.”

- Joe Manganiello

 

 

Warm Up - 5 to 10 minutes of light cardio

 

Abs 

 

>8 Sets
>20 reps minimum per set
>Increase by 10lbs every set
>45 sec rest per set(use your phone or a watch to time your rest period) 

 

 

Wide Grip Lat Pull Down 

>4 Acclimation Sets
>15 - 20 reps
>30 - 45 rest per set

 

>4 Working Sets
>12 - 15 reps
>45 sec - 1 min rest per set

 

Straight Arm Pushdown

>2 Acclimation Sets
>15 - 20 reps 
>30 - 45 sec rest per set

>4 Working Sets
>12 -15 reps
>45 sec - 1 min rest per set 

Medium Grip Bent Over Barbell Row

Tip:  Keep your lower body tight and engaged throughout the motion for a strong foundation.  Focus on squeezing your shoulder blades together while simultaneously pulling your elbows back.  Bring the bar between your upper abdomen and lower chest.  

>2 Acclimation Sets
>15 - 20 reps
> 30 - 45 sec rest per set 

>4 Working Sets
>12 - 15 reps
>45 sec - 1 min rest per set

 

Seated Cable Row

 

>2 Acclimation Sets
>15 - 20 reps
>30 - 45 rest per set

 

>4 Working Sets
>12 - 15 reps
>45 sec - 1 min rest per set

 

Seated back Hyperextension

 

>2 Acclimation Sets
>15 - 20 reps
>30 - 45 sec rest per set

 

>4 Working Sets
>12 - 15 reps 
>45 sec - 1 min rest per set

 

Haven't had enough yet?

 

You know the drill.

 

 

Thursday -Shoulders and Triceps

 

"I already know what giving up feels like.  I want to see what happens if i don't. " 

-neila rey

  

Warm Up - 5 to 10 minutes of light cardio

 

 Abs 

 

>8 Sets
>20 reps minimum per set
>Increase by 10lbs every set
>45 sec rest per set(use your phone or a watch to time your rest period) 

 

Seated Shoulder Press

 

>4 Acclimation Sets
>15 - 20 reps
>30 - 45 sec rest per set

 

>4 Working Sets
>12 - 15 reps 
>45 sec - 1 min rest per set

 

Rear Delt Flyes

 

>3 Acclimation Sets
>15 - 20 reps
>30 - 45 sec rest per set

>4 Working Sets
>12 - 15 reps
>45 sec - 1 min rest per set 

 

Tip:  Really focus on keeping your shoulder blades pinched and pulling with the back of your shoulders(however your back will be involved).
 

Side Lateral Raise

>2 Acclimation Sets
>15 - 20 reps
>30 - 45 sec rest per set 

 

>4 Working Sets
>12 - 15 reps
>45 sec - 1 min rest per set 

 

Dumbbell Tricep Overhead Press

 

>3 Acclimation Sets
>15 - 20 reps
>30 - 45 sec rest per set

 

>4 Working Sets
>12 - 15 reps 
>45 sec - 1 min rest per set

 

One Arm Tricep Pushdown

 

>3 Acclimation Sets
>15 - 20 reps
>30 - 45 sec rest per set

 

>4 Working Sets
>12 - 15 reps
>45 sec - 1 min rest per set

can you still feel your arms? 

Grab some dumbbells and do 100 dumbbell shoulder presses

 

 

 

 

 

 

 

 

Friday - Biceps & Traps

 

“If you want something you’ve never had, you must be willing to do something you’ve never done.”

- Thomas Jefferson


Warm Up - 5 to 10 minutes of light cardio

 

 Abs 

 

>8 Sets
>20 reps minimum per set
>Increase by 10lbs every set
>45 sec rest per set(use your phone or a watch to time your rest period)  

 

Forearm curls (superset with Reverse Forearm Curls)

 

>4 sets(you can use the same weight or increase it)
>10 - 15 reps 
>30 - 45 sec rest per superset 

Tip:  While doing any arm exercise remember to keep your core tight and to squeeze your bicep at the end of the movement.  Ensure that you are controlling the weight and not just swinging your arms.

 

Hammer Curls with rope

 

>4 Acclimation Sets
>15 - 20 reps
>30 - 45 sec rest per set

 

>4 Working Sets
>12 - 15 reps
>45 sec - 1 min rest per set

 

Wide Grip Curls (w/ cable machine or barbell)

 

>3 Acclimation Sets
>15 - 20 reps
>30 - 45 sec rest per set 

 

>4 Working Sets
>12 - 15 reps 
>45 sec - 1 min rest per set

 

Dumbbell curls 

 

>1 Warm Up Set
>15 - 20 reps(per arm)
>30 - 45 sec rest 

 

>4 Working Sets
>12 - 15 reps(per arm)
>45 sec - 1 min rest per set 

Barbell Shrugs

 

>2 Acclimation Sets
>15 - 20 reps
>30 - 45 sec rest per set

 

>3 Working Sets
>20 - 30 reps 
>45 sec rest per set 

 

Cable Shrugs 

 

>3 Working Sets
>20 - 30 reps
>45 sec rest per set 

 

 want more?!

 

100 preacher curls, get to it!!

Saturday - Legs

 

“For me, life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.”

 

- Arnold Schwarzenegger

 

 

Warm Up - 5 to 10 minutes of light cardio

 

 Abs 

 

>8 Sets
>20 reps minimum per set
>Increase by 10lbs every set
>45 sec rest per set(use your phone or a watch to time your rest period)  

 

Standing Calf Raise

 

>6 Acclimation Sets (gradually increase weight)
>20 - 30 reps
>30 - 45 sec rest per set 

 

Seated Calf Raise 

 

>6 Acclimation Sets (gradually increase weight)
>20 - 30 reps 
>30 - 45 sec rest per set

Deadlift 

 

>3 Acclimation Sets
>15 - 20 reps
>30 - 45 sec rest per set

 

>4 Working Sets
>12 - 15 reps
>45 sec - 1 min rest per set

 

Hip Thrusts

 

>2 Acclimation Sets
>15 - 20 reps
>30 - 45 sec rest per set

 

>4 Working Sets
>12 - 15 reps
>45 sec - 1 min rest per set

 

Lying Leg Curl

 

>3 Acclimation Sets
>15 - 20 reps
>30 - 45 sec rest per set

 

>4 Working Sets Wide (feet at edges of cushion)
>12 - 15 reps
>45 sec - 1 min rest per set

 

>4 Working Sets Close (feet almost touching)
>12 - 15 reps
>45 sec - 1 min rest per set

 

Leg Extensions

 

>3 Acclimation Sets
>15 - 20 reps
>30 - 45 sec rest per set

 

>4 Working Sets Wide
>12 - 15 reps
>45 sec - 1 min rest per set

 

>4 Working Sets Close
>12 - 15 reps
>45 sec - 1 min rest per set

 

Can you still walk straight?

 

Do 100 Hip Addutors!

 

"There's more to life than training, but training is what puts more in your life."

 

- Brooks Kubik

 

Week 2 - Medium

 

For week 2 you are going to do the exact same exercises you did for week 1.  However for your working sets you are going to do 10 - 12 reps instead of 12 - 15 reps. Furthermore your rest time will be increased from 45 sec - 1 min, to 1 min - 1 min 15 sec for your working sets.  With this being the case, your goal is to lift heavier weight since you are doing less reps.

 

Week 3 - Heavy

 

For week 3, it's the same deal.  Same exercises as week 1 and 2, with a different rep range and rest time.  Your rep range will be 5 - 7 reps for your working sets, and your rest time will be increased to 2 min 30 sec - 3 min.   

 

Week 4 - Light V2 

 

Alright, now here is your second go around at the exercises you did for week 1.  Your goal this week is to surpass your previous numbers.  This can be done in a variety of ways.  For example, taking shorter breaks between sets, lifting heavier weight for that same rep range, or doing more reps with the same weight from week 1.  It's important to remember that even being able to do an exercise with cleaner form than you were able to before is progress.  Strive to be better than you were when you first began.

 

Week 5 - Medium V2

 

Take the workout you did for week 2 and push yourself to do better.  See how far you've come.  It's you versus you, are you going to surpass your previous self?

 

Week 6 - Heavy V2

 

You know the drill.  Take a look at your previous numbers before you get to the gym.  Mentally prepare yourself to excel past these numbers.  Prove to yourself that your hard work has paid off. 

 

 

 

 

Diet Plan

 

First and foremost I would like to emphasize the importance of a proper diet.  You can absolutely kill it every day in the gym, but without proper nutrition you will not take your body to its full potential. 

 

Step 1: Know What, And How Much You're Eating 

 

Find an effective way to track what you're eating.  Personally I use MyFitnessPal by Bodybuilding.com and it works perfectly for me.  I know it may seem overwhelming to track everything, but it takes the guess work out of dieting.  This actually makes it much easier for you by letting you know exactly what you've eaten so far that day.

 

Step 2: The Mindset Behind The Plan

 

You can skip straight to the plan if you want(pg. 12).  In this section I'm going to give a short synopsis of various macros and why the diet plan is established the way it is.  A healthy diet is based on balance.  If balanced correctly, after a meal you will feel revitalized and fulfilled, yet you won't feel sluggish. I'm going to show you how to do this.

 

Carbs

 

Not all carbs are created equally.  You have fast absorbing starchy carbs which cause a fast spike in insulin levels.  This will cause you to feel tired and can result in weight gain if not consumed in the proper amounts and at the proper time.  The best time to consume starchy carbs (non whole grain pasta, bread, rice) is for breakfast or immediately after a workout.  

 

Then you have your non-starchy carbs.  Non starchy carbs raise your blood sugar levels slowly, in turn giving you sustainable energy without making you feel tired or sluggish.  It is recommended that you eat these carbs throughout the day with your meals to maintain energy.  Non starchy carbs include fruits, vegetables, and whole grains.  The non starchy carbs are high in fiber which is an important component to your diet.  It will make you feel full and satisfied without skyrocketing your caloric intake.  

 

Protein

 

Proteins are simple.  You want to stick with your lean proteins such as fish, chicken, lean beef, and low fat dairy foods.  Furthermore, you want to eat A LOT of them, essentially as much as you eat carbs, if not more.  While there are many variables that come into play, proteins are the foundation for all sorts of physiological growth.  

 

Healthy Fats

 

When I first started paying attention to my diet I was completely oblivious to the benefits of healthy fats.  I attempted to avoid fats all together because I thought that's how you stayed lean, however, like I said, balance is key. Eating healthy fats, in moderation, is a great way to curve hunger, feel full, and give your body the necessary fatty acids it needs.  When it comes to healthy fats, a small amount goes a long way.  

 

Water

 

Many people do not get the amount of water they need on a daily basis.  In turn, I recommend having a large glass of water every time you sit down to eat.  As well as having a personal water bottle that you keep with you and drink throughout the day.  Considering that water is within all of your cells, tissues, and organs, it is important intake a large amount on a consistent basis.

 

Those are the main points I really wanted to hit on.  I can't stress enough how important a healthy balanced diet is to obtain a healthy lifestyle and get the body you want.  If you are reading this, then I'm fairly certain you're interested in showing off a nice set of abs.  Whoever said that abs are made in the kitchen was not lying.  No matter how large and strong your abs are, it counts for nothing if they're invisible behind a thick layer of fat.  Follow this diet plan and you'll being seeing that 6 or 8 pack in no time.  

 

What To Buy

 

Alright time to make up your grocery list.  Here are the items that you want to look for in your local grocery store. There are many items listed, and you are not required to purchase all of them.  Of course the quantity in which you puchase these items is up to you, however since you will be eating a lot of lean protein and non starchy carbs I recommend buying a large amount of them.

 

Grocery List

 

Lean Proteins

 

Fish(All Baked)
-Tuna, Salmon, Cod, Tilapia, Catfish, Etc.

 

Lean Beef
-90%+ Lean Ground Beef,  Lean Beef Cuts, Lean Beef Patties, etc.

 

Chicken
-Skinless Chicken Breasts, Skinless Chicken Thighs, Skinless Chicken Strips, etc.

 

Dairy
-Fat Free Cottage Cheese, Greek Yogurt

 

Protein Supplements

 

Quest Bars - So far Quest bars are the best protein bars I've come across because they are high in protein, and lower in fat and sugar in comparison to other bars. Buy a variety of flavors.

 

Protein Powder - Look for a powder with less than 5g of fat and sugar, and at least 20g of protein.  I use Optimum Nutrition 100% Gold Standard Whey.  

 

Non Starchy Carbs

 

Whole Grains
-Whole Grain Oats, Whole Grain Rice, Whole Grain Pasta, Ezekial Bread or Whole Wheat Bread

 

Fruits
-Oranges, Watermelon, Honeydew, Bananas, Strawberries, Raspberries, Blueberries, (variety is your friend) 

 

Vegetables
-Salad mix, Spinach, Cauliflower, Tomatoes, Bell Peppers, Green Beans, once again you want to try and buy a variety of different colors.

 

Healthy Fats

 

-Whole Natural Almonds, Extra Virgin Olive Oil, Salad Dressings, Dark Chocolate(60% Cacao or higher)

 

Extras

 

-Natural Raw Honey, Sugarfree Low Calories Sauces, Various Spices(Cinnamon, Basil, Oregano)

 

 

 

 

 

 

The Plan 

 

Meal 1

 

Goal

 

High in protein, contains non starchy carb, low amount of healthy fats

 

Example Meal

 

>5 scrambled egg whites 

>1/2 cup of whole grain oats

with 12 almonds and 1 tbsp of honey

>100g of honeydew

>1 yoplait greek 100 yogurt

 

Macros from Meal 1

 

521 Calories
41g protein
67g carbs
10g fat
5.5g fiber
26g sugar

 

Meal 2 Snack 

 

Goal

 

High in protein, low amount of healthy fats, contains non starchy carb

 

Example Meal 

 

>1 Chocolate Chunk Quest Bar 

>8 Almonds

>2 Oz.  Blueberries

 

Meal 2 Macros

 

264 Calories
22g protein
29g Carbs
14g Fat
17g Fiber
5g sugar


 

 

Meal 3 Lunch

 

Goal 

 

High in protein, contains non starchy carb, low amount of healthy fat

 

Example Meal 

 

>2 grilled chicken breasts

with 2 tbsp of sugar free BBQ sauce

>1/2 cup of whole grain rice

>1 cup of salad mix with

>1 tbsp of thousand island dressing

 

 Meal 3 Macros

 

485 Calories
46g Protein
49g Carbs
11.5g Fat
3g Fiber
2g Sugar

 

Meal 4 Pre Workout Snack

 

Goal

 

Light snack, high in protein, contains non starchy carb, low amount of sugar

 

 Example Meal

 

>1 low sodium chunk light tuna pouch

>1 normal size orange

>3 oz. pom hula juice

 

Meal 4 total Macros

 

132 Calories
18g Protein 
15g Carbs
0g Fat
0g Fiber
12g Sugar

 

 

Meal 5 Post Workout Snack

 

Goal

High in protein, contains non starchy carb

 

Example Meal 

 

>1 banana

>2 scoops of optimum nutrition whey protein powder 

 

Meal 5 Total Macros

 

330 Calories
52g Protein
29g Carbs
2g Fat
2g Fiber
12g Sugar

 

Meal 6 Recovery

 

Goal

high in protein, non starchy carb, low to moderate healthy fats, little to no sugar

 

Example Meal

 

>6oz of salmon with lemon and black pepper

>1/2 cup of whole grain pasta

>1 cup of spinach with 1 tbsp 

of extra virgin olive oil and 1tbsp 

of balsamic vinegreate 

 

Meal 6 total Macros 

 

465 Calories
39g Protein
36g Carbs
22g Fat
7g Fiber
2g Sugar

 

Total Macros For The Day

 

2,197 Calories
225g Carbs
218g Protein
59.9g Fat
34.5g Fiber
59g sugar

 

These are good numbers to shoot for on a daily basis.  Of course there is no minimum to your sugar intake, so you are not required to consume the following amount(you can consume 10g a day if you want).  In regards to carbs and fats the two are inversely proportional.  If you want to consume more carbs on a daily basis, then decrease your fat consumption and vice versa.  A nifty tip to help burn fat is to increase your fat intake to about 80g and decrease your carb intake to around 150g.  This will cause your body to start utilizing fat as its source of energy.  

 

Your diet will vary based on your goal.  This is a good template to follow to ensure you are getting enough nutrients without consuming too many calories.  If you want to gain weight, then you can follow the same template just increase your carb and fat intake. If you would like to lose weight then decrease your carb and fat intake.  Test out the diet for a while(6 weeks) and see how your body responds. Once you feel confident, make the necessary changes to suit your goal.  

 

"It's not a short term diet, it's a long term lifestyle change."

-unknown