Muscle

Building 

31

The 3 Phases of success 

This a well rounded approach that will keep the good stress on your muscles and will create the perfect conditions for them to get stronger and grow .This strategy holds the essential scientific methods used and proved by science and bodybuilders . This strategy is unique by using general adaptation syndrome modalities and  will make you stronger ,more muscular and powerful.

Strength

6 days

Muscle

31

Builder

muscle 

growth

Hypertrophy

18 days

 

"Limitations live only

in our minds. But if we use

our imaginations,

our possibilities

become limitless. "-

-Jamie Paolinetti

 
my Diet
My Stretching
My Motivation

 Endurance

Stage 1

( 7days )

In this first week of your journey  

"Endurance " Week we will

begin the muscle building program and will amplify your neuromuscular responses as well will prepare you for a 31 day journey that will  get you to the next level  .We are going to start with a week of intense workouts with light to medium weights and 12-20 reps in a superset repetitive sequence with a exercise of stable and next one of unstable environment . That will build up the power of the prime mover muscle , as well as we are going to improve the muscle oxygen consumption and overall muscle endurance and metabolic rates .  Resting period in this phase will be

60 - 90 sec.Loads are going to be light to medium with medium tempo .

light -medium
 
Loads
   60-90 sec
Rest interval
medium-
fast
Tempo
12-20 reps
Repetitions
15 min
a day
Stretching
60-90 min
week
Cardio

workouts

Stage 1

Day 1

Warm up

1. General warm up 5-10 min of treadmill (bike, stairs )

2. Joint rotation routine + Foam roller (SMR)

3. Active stretching (2 - 5min )

Weight training - Supersets

Biceps - Triceps - Abdominals

1.Biceps curls + Triceps pull down (dumbbells) -1warm - 2work sets

3.Preacher curls + 4.Seated tricep Extension (barbbell) -2 work sets

5..Ab crunch + 6.Leg raises -2 work sets (till failure)

7..Hammer curls + 8.Kick back -2 work sets 

9.Mountain climber + 10.Side plank - 2 work sets

Cardio

10-15 min HIIT (high intensity intervals 1min slow-1fast )

 

Cool down

1.Static stretching- 3-5 min 

2.Foam roller (SMR,if needed )

Day 3  

Legs - Calfs 

Warm up

1. General warm up 5-10 min of treadmill (bike, stairs )

2. Joint rotation routine + Foam roller (SMR)

3. Active stretching (2 - 5min )

Weight training - Supersets

Gluteus - Quadriceps - Hamstrings - Calfs

1.Leg Extension + 2.Leg Curl 1warm - 2 work sets

3.Adductor + 4.Abductor (machine ) -3 work sets

5.Bulgarian split squat - 2 work sets 

6.Lunges -+ 7.Roman dead lift  - 2 work sets 

8. Calf raises + (3 different feet positions narrow ,parallel ,wide ) - 3 work sets (till failure )

9.Glute bridge bracing - 2 sets

Cool down

1.Static stretching- 3-5 min 

2.Foam roller (SMR,if needed )

Day 2

Warm up

1. General warm up 5-10 min of treadmill (bike, stairs )

2. Joint rotation routine + Foam roller (SMR)

3. Active stretching (2 - 5min )

Weight training - Supersets

Chest- Shoulders

1.Bench press + 2.Fly's (dumbbells) 1warm - 2 work sets

3.45 degree incline(barbell) + 4. Incline Fly's (dumbbell) -3 work s

5.Dips (wide) + 6.Cable Cross over - 3 work sets (till failure)

7.Military press + 8.Lateral raises (dumbbells ) - 3 work sets 

9. Cable lateral (one hand) +10.Cable rear deltoid - 3 work sets

Cardio

10-15 min HIIT (high intensity intervals 1min slow-1fast )

 

Cool down

1.Static stretching- 3-5 min 

2.Foam roller (SMR,if needed )

Day 4

Back -Core

Warm up

1. General warm up 5-10 min of treadmill (bike, stairs )

2. Joint rotation routine + Foam roller (SMR)

3. Active stretching (2 - 5min )

Weight training - Supersets

Back - Abdominals

1.Latt pull down -(wide grip )  +

2.Lat pull down (narrow grip) 1warm - 2 work sets

3. Bend over - row (barbell) - (wide ) +

Bent over row ( narrow ) - 2 work sets

5. Forearm plank rock - knee crossover   - 3 work sets (till failure)

6.Hyper extension  - 2 work sets (till failure)  

7. Traps shrug - Incline shrug (dumbel )  - 3 work sets

8. X -man - Plank hop - 3 sets (failure )

Cardio

10-15 min HIIT (high intensity intervals 1min slow-1fast )

 

Cool down

1.Static stretching- 3-5 min 

2.Foam roller (SMR,if needed )

After 1 week on this first stage you are now getting  prepared  to get to the next stage that will slow down the tempo a bit and increase the volume and the loads .

 

"It is your determination and persistence that

will make you a

successful person."

-Kenneth J Hutchins

 
my Diet
My Stretching
My Motivation

 Hypertrophy

Stage 2 

( 18 days )

Already warmed up in the first week ,now we are ready to enter a muscle building stage with shorter rest intervals and heavier loads .

In next three weeks we will focus on lifting in the rep range 7 - 12  with moderate to heavy loads with a rest intervals of 45-60 sec. between sets . That will get us to maximal (TUT) time under tension phase to train and get maximum pump on the muscles , concentric ,eccentric  and isometric reps. 

 Tempo will be ( 2sec -1sec -2sec. ) concentric ,isometric , eccentric contractions.  

moderate-
heavy
 
 
Loads
   45-60 sec
Rest interval
slow 
Tempo
7-12 reps
Repetitions
15 min
a day
Stretching
60-90 min
week
Cardio

workouts

Stage 2

Day 1

Chest -Biceps - Abdomen

Warm up

1. General warm up 5-10 min of treadmill (bike, stairs )

2. Joint rotation routine + Foam roller (SMR)

3. Active stretching (2 - 5min )

Weight training - Supersets

Chest - Biceps - Abdominals

1. Biceps curls ( Z - barbell) -1warm - 2 work sets

2. Ab crunch - 2 sets

3. Bench press (barbell ) - 1 warm ; 3 work sets

4. Incline bench dumbbell press - 3 work sets

5. Preacher biceps curls one hand (dumbbell ) - 3 work sets

6. Dips - 3 sets (failure )

7. Cable Cross over - 3 sets

8. 21's (biceps ) - 3 sets

9. Ab leg raises -3 sets

10. Russian twists - 2 sets. 

Cardio

10-15 min HIIT (high intensity intervals 1min slow-1fast )

Cool down

1.Static stretching- 3-5 min 

2.Foam roller (SMR,if needed )

Day 2

Back

Warm up

1. General warm up 5-10 min of treadmill (bike, stairs )

2. Joint rotation routine + Foam roller (SMR)

3. Active stretching (2 - 5min )

Weight training - 

Lats - Traps - Teres - Romboid -Erectus 

1.Latt pull down - (wide grip) 1warm - 2 work sets

2. Seated horizontal cable row (narrow ) - 1warm - 2 work sets

3. Bent over barbell row  - 3 work sets

4. Single arm Dumbell Dead lift - 1warm ,2 work sets

5. Pull over (machine ,dumbell ) - 2 work sets. 

6. Hyper extension  - 2 work sets (till failure)  

7. Traps shrug - (dumbbell , cable ) - 3 sets

8. Incline trap shrug (dumbel )  - 2 sets

9. X -man - Plank hop - 3 sets (failure )

Cardio

10-15 min HIIT (high intensity intervals 1min slow-1fast )

Cool down

1.Static stretching- 3-5 min 

2.Foam roller (SMR,if needed )

Day 3  

Legs - Calfs 

Warm up

1. General warm up 5-10 min of treadmill (bike, stairs )

2. Joint rotation routine + Foam roller (SMR)

3. Active stretching (2 - 5min )

Weight training -

Gluteus - Quadriceps - Hamstrings -Aductors- Calfs

1. Leg Extension - 1warm up ;2 work sets

2. Leg hamstring Curls - 1warm - 2 work sets

3. Bulgarian split squat - 3 work sets 

4. Barbell Squat - 1 warm ,3 work sets​

5. Lunges - 2 sets

6. Roman barbell dead lift  - 3 sets 

7. Adductor - 2 sets

8. Abductor (machine ) -2 sets

9. Calf raises - (3 different feet positions ) - 3 work sets

10. Calf single leg (dumbbell ) - 2 sets

Cool down

1.Static stretching- 3-5 min 

2.Foam roller (SMR,if needed )

Day 4

Shoulder - Triceps- Abdomen

Warm up

1. General warm up 5-10 min of treadmill (bike, stairs )

2. Joint rotation routine + Foam roller (SMR)

3. Active stretching (2 - 5min )

Weight training - 

Deltoids - Abdominals

1. Military press - 1warm up - 2 work sets

2. Lateral raises  - 1 warm up - 2 work sets

3. Rear delt raise - 1 warm up - 2 work sets 

4. Cable pull down triceps - 1 warm up - 2 work sets

5. Cable Overhead triceps pull up - 2 work sets

6. Triceps Kick back extension - 2 work sets  

7. Front disk raise - 2 sets

8. Cable Lateral raises one hand  - 2 work sets 

9. Cable rear deltoid - 2 work sets

10. Abs Leg lift (supine ) -2 sets

11. Abs Countdown from 10 - 2 sets.

12. Abs X -man - 2 sets 

Cardio

10-15 min HIIT (high intensity intervals 1min slow-1fast )

Cool down

1.Static stretching- 3-5 min 

2.Foam roller (SMR,if needed )

After 18 days in this stage .

Congrats you just finished your first mount of serious training . You've accomplished the first level on the way to healthier lifestyle and stronger body .Good job !

 

"Move out of your comfort zone. You can only grow

if you are willing to feel awkward and uncomfortable when you try something new." -Brian Tracy

 
my Diet
My Stretching
My Motivation

Strength 

Stage 3

(6 days )

Congrats for the hard work that you put in the last month or so !

Now is the time to place some more good stress on your muscles . 

This is where you will test your own ability of strength ,this stage is a real test to your physical and phycological state .We want you to stay focused and warm up very well because  we have to go through very carefully and with cation !

Lifting heavy loads is a dangerous task ,so will be warming up properly and do exercises that are basic with loads for 3-6 reps and longer

rest intervals of 3-4 minutes .In this phase we will utilize maximum muscle cells and adopt them to heavier load. Recruiting more motor units or muscle cells will lead to a important adaptation of synchronization process on your journey to more muscular and stronger physique. Using of weight belt ,wrist wraps ,knee wraps ,lifting shoes ,training partner  and other

safety equipment is recommended .  

medium-
heavy
 
Loads
   3-4 min
Rest interval
explosive 
Tempo
3-6 reps
Repetitions
15 min
a day
Stretching
30-45 min
week
Cardio

workouts

Stage 3

Day 1,2,3

Warm up

1. General warm up 10 -15 min  ( stairs )

2. Joint rotation routine + Foam roller (SMR)

3. Active stretching (2 - 5min )

Core : 

Mountain Climber ,Plank ,Leg raises - 2 supersets (rep 'till failure) 

Weight training - Heavy sets *

1.Bench press ( barbell , dumbbells ) - 6 pyramid sets 

2 warm up x 6 reps ,

1 mid weight x 4-5 reps

 2 heavy weight  x 3 reps

1 cool down x 6 reps

 

2.Squat ( horizontal 90 degrees ) - 6  pyramid sets

2 warm up x 6 reps ,

1 mid weight x 4-5 reps

 2 heavy weight  x 3 reps

1 cool down x 6 reps 

3.Dead lifts - 6 pyramid sets

2 warm up x 6 reps ,

1 mid weight x 4-5 reps

 2 heavy weight  x 3 reps

1 cool down x 6 reps 

Cool down

1.Static stretching- 3-5 min 

2.Foam roller (SMR,if needed )

Strength training , have to be done with extreme care and attention because of a high risk hazard workouts .Consider a proper lifting shoe wear ,weight belt ,wrist wraps ,knee raps , chalk and training partner ect. Don't approach this section of Build 100 Muscle if : have a medical condition , inurijies ,any chronic illness or condition , surgeries see your physician for medical clearance !  

After 3-4 of this workouts !

Congrats you've successfully achieved strength week adaptations ,recruiting more muscle units and got stronger and more confident .

Good job.

 

“I’m stronger because

of the hard times,

wiser because of my mistakes, and happier because

I have known sadness.”
– Allison Vogel

Successfully finished 31 days journey

of Building muscles and establishing healthy habits!

Congrats ,
it has been a 31 days journey and  your muscles are now bigger and stronger. While putting all this hard work you've achieved great goal and mastered new skills of consistency and hard work .
Well done my friend now you are much more confident and determined than ever before .Your body have developed adaptations that will support you every day in the future from now on .
we believe that you showed an amazing will and determination in this process .
  We hope you enjoy this journey and wish you to never stop working out , no matter what awaits for you in life ,Stay positive and keep pushing yourself further .
 
Team Fit 1 Self

more workouts ?

“Strength does not come from winning.

Your struggles develop

your strengths.

When you go through hardships and decide

not to surrender,

that is true strength.”
– Arnold Schwarzenegger

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you 're going to get brand new stages

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Muscle growth ,Power 

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