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Hardgainer Project Exercise Tables

Table 1 Table 2

Crunch Back Extension

Exer-Ball Crunch Reverse Back Extension

Lying Leg Raise

Table 3 Table 4

Barbell Squat Dumbbell Deadlift

Curl Squat Shrug Machine Deadlift

Dumbbell Squat Leg Press (Feet High)

Leg Press (Feet Low)

Table 5 Table 6

Standing Barbell Military Press Dumbbell Shrugs

Standing Dumbbell Military Press

Barbell Shrugs

Standing Arnold Press Cable Row To Neck

Barbell Incline Shoulder Raise

Upright Row

Table 7 Table 8

Standing Barbell Raise Barbell Curl

Lying Cable Pullover Close Grip Chin Up

Side Dumbbell Lateral Raise Body Drag Curl

Cross Cable Lateral Raise Hammer Curl

Table 9 Table 10

Close Grip Bench Press Cable Push-Down

Overhead Rope Extension Reverse-Grip Cable Push-Down

Smith Machine Reverse Grip Bench Press

Cross Cable Triceps Extension

Weighted Dips Seated 2-Arm Dumbbell

Kickbacks

HPX Exercise Tables (Cont’d)

Table 11 Table 12

Pull Up Wide Grip Row

Wide-Arm Lat Pull Down Close Grip Row

Close-Grip Lat Pull Down Bent Over Barbell Row

Diagonal Cable Pull Down Jockey Row

Underhand Pull Down

Table 13 Table 14

Straight Arm Pulldown Weighted Incline Push Up

Straight Arm Side Pulldown Smith/Dumbbell Press To Neck

Straight Arm Row Incline Dumbbell Press

Seated Dumbbell Straight Arm Row

Dumbbell Pullover

Table 15 Table 16

Weighted Dips Hanging Leg Raise

Decline Bench Press Hanging Knee Raise

Decline Dumbbell Press Lying Leg Raise

Table 17

Dumbbell Flye

Cable Crossover

Exercise Weight Tracking Log Use the chart below to help you keep a running log of the last weight you started with on a specific exercise to plan out your current day’s training.

Exercise Last Max Wt

Shoulders

Standing Barbell Military Press

Standing Dumbbell Military Press

Standing Arnold Press

Dumbbell Shrugs

Barbell Shrugs

Cable Row To Neck

Barbell Incline Shoulder Raise

Upright Row

Standing Barbell Raise

Lying Cable Pullover

Side Dumbbell Lateral Raise

Cross Cable Lateral Raise

Barbell Curl

Close Grip Chin Up

Body Drag Curl

Hammer Curl

Close Grip Bench Press

Overhead Rope Extension

Smith Machine Reverse Grip Bench Press

Weighted Dips

Cable Push-Down

Reverse-Grip Cable Push-Down

Cross Cable Triceps Extension

Seated 2-Arm Dumbbell Kickbacks

Exercise Last Max Wt

Pull Up

Wide-Arm Lat Pull Down

Close-Grip Lat Pull Down

Diagonal Cable Pull Down

Underhand Pull Down

Wide Grip Row

Close Grip Row

Bent Over Barbell Row

Jockey Row

Straight Arm Pull Down

Straight Arm Side Pull Down

Straight Arm Row

Dumbbell Straight Arm Row

Weighted Incline Push Up

Smith/Dumbbell Press To Neck

Incline Dumbbell Press

Dumbbell Pullover

Weighted Dips

Decline Bench Press

Decline Dumbbell Press

Dumbbell Flye

Cable Crossover

Hanging Leg Raise

Hanging Knee Raise

Lying Leg Raise

1 Rep Max Reference Chart

How To Determine Your 1-Rep Max

Number of Reps Until Muscular Failure

2 3 4 5 6 7 8 9 10

55 58 60 61 63 65 67 69 71 72

65 69 71 73 75 77 79 81 83 86

75 79 81 84 86 88 91 94 96 99

85 90 92 95 98 100 103 106 109 112

95 100 103 106 109 112 115 118 122 125

105 111 114 117 121 124 127 131 135 138

115 122 125 128 132 136 139 143 147 152

125 132 136 140 144 147 152 156 160 165

135 143 147 151 155 159 164 168 173 178

145 153 157 162 166 171 176 181 186 191

155 164 168 173 178 183 188 193 199 204

165 174 179 184 189 195 200 206 212 217

175 185 190 195 201 206 212 218 224 231

185 196 201 206 212 218 224 231 237 244

195 206 212 218 224 230 236 243 250 257

205 217 223 240 247 253 261 268 276 283

215 227 233 240 247 253 261 268 276 283

225 238 244 251 258 265 273 281 288 297

235 248 255 262 270 277 285 293 301 310

245 259 266 273 281 289 297 306 314 323

255 270 277 285 293 301 309 318 327 336

Hardgainer Workout Quick Reference Guide

Core Training

Stabilizes your “core” in preparation for next phase and avoids lower back injury for upcoming workout.

Only requires one set each of abdominal and lower back exercise to “muscular failure” with 1-minute rest in between.

Neuromuscular

“Activation”

“Activates” central nervous system (CNS) and muscle fibers to respond better to training while initiating natural anabolic hormone release.

2-minute rest before each set to allow sufficient recovery time.

VERY IMPORTANT: Do NOT go to muscular failure as this will over-stimulate your CNS. When reaching your target reps (between 12-15), you should have enough energy left to have gone to about 14-17 reps if you kept going.

Neuromuscular

“Bridging” Sets

Use the same weight for each “NM Bridge Set” (i.e. - for all 5 mini-sets of 5 reps);

Rest exactly 10 seconds between each 5-rep set of your “NM Bridge Sets”.

On your last set, you don’t want to stop at 5 reps if you can go further. Instead, try to do as many reps as possible (AMAP) to reach muscular failure. (In other words, your target is 5 reps on this last set, but you may be able to do 6 or 7 before hitting failure. Any more than that and you were probably using too little weight for our sets.)

Adjust the weight appropriately on your next round of “Bridge Sets” for each exercise to reach your target reps (i.e. – you may need to go down in weight to reach your target for the next round).

Weekly

Progression

Following each workout, calculate each set’s workload (weight x reps) and add them all together for your target muscle groups at the bottom (Total Workload). This is your new “Control Workloadt” for the next week’s workout for that muscle group(s).

In the following week, your goal is to see an INCREASE in your “Total Workout Load” as compared with the previous week’s calculations while using the SAME EXERCISES for each muscle group. Do this by either increasing the weight used by smallest amount possible and attempt to hit your target reps. If you can’t adjust the weight in a small enough increment, try to get at least one more rep than your last workout on the last set of your “NM Bridge Sets”.

If you DON’T see an increase compared with the previous week and you can’t contribute it to a factor such as too little sleep or improper pre-workout nutrition, then count this as a “No Progress” day.

If you have 2 out of 3 “No Progress” days in a workout week, this is your signal that you’re near, or in, the “Overtraining Zone”. Go ahead and finish out your current workout week, but do NOT start the next week’s training. Transition to your 3-week “Sub-Failure Cycle”.

Day 1: Shoulders & Arms Week: _____

Neuromuscular Activation Phase

Exercise Set Weight

Target Reps

Rest Periods

re Table 1 1 12-15

1 Min Table 2 2 12-15

Table 3 or 4

(Alternate each

workout)

12-15 (Stop 2-3 reps before failure)

(Use same exercise for all sets)

Neuromuscular Bridging Phase

Exercise 10 second rest between each 5-rep set 2 minute rest before each superset (except

no rest before last 20-rep “pump” set at end)

Set Weight Total Reps

Total Load

Table 5 Reps =

5-5-5-5-AMAP

(Use same exercise for both sets) 8 X =

Table 6 Reps =

5-5-5-5-AMAP

Table 7 Reps = ~ 20

10 X =

Table 8 Reps =

5-5-5-5-AMAP

11 X =

Table 9 Reps =

5-5-5-5-AMAP

12 X =

Table 10 Reps = ~ 20

15 X =

Total Workload =

Training Notes

Exercise Set Weight

Target Reps

Rest Periods

re Table 1 1 12-15

1 Min Table 2 2 12-15

Table 3 or 4

(Alternate each

workout)

Total Load

Table 5 Reps =

5-5-5-5-AMAP

Table 6 Reps =

5-5-5-5-AMAP

Table 7 Reps = ~ 20

10 X =

Table 8 Reps =

5-5-5-5-AMAP

11 X =

Table 9 Reps =

5-5-5-5-AMAP

12 X =

15 X =

Total Workload =

Training Notes

Exercise Set Weight

Target Reps

Rest Periods

re Table 1 1 12-15

1 Min Table 2 2 12-15

Table 3 or 4

(Alternate each

workout)

Total Load

Table 5 Reps =

5-5-5-5-AMAP

Table 6 Reps =

5-5-5-5-AMAP

Table 7 Reps = ~ 20

10 X =

Table 8 Reps =

5-5-5-5-AMAP

11 X =

Table 9 Reps =

5-5-5-5-AMAP

12 X =

15 X =

Total Workload =

Training Notes

Exercise Set Weight

Target Reps

Rest Periods

re Table 1 1 12-15

1 Min Table 2 2 12-15

Table 3 or 4

(Alternate each

workout)

Total Load

Table 5 Reps =

5-5-5-5-AMAP

Table 6 Reps =

5-5-5-5-AMAP

Table 7 Reps = ~ 20

10 X =

Table 8 Reps =

5-5-5-5-AMAP

11 X =

Table 9 Reps =

5-5-5-5-AMAP

12 X =

15 X =

Total Workload =

Training Notes

Exercise Set Weight

Target Reps

Rest Periods

re Table 1 1 12-15

1 Min Table 2 2 12-15

Table 3 or 4

(Alternate each

workout)

Total Load

Table 5 Reps =

5-5-5-5-AMAP

Table 6 Reps =

5-5-5-5-AMAP

Table 7 Reps = ~ 20

10 X =

Table 8 Reps =

5-5-5-5-AMAP

11 X =

Table 9 Reps =

5-5-5-5-AMAP

12 X =

15 X =

Total Workload =

Training Notes

Exercise Set Weight

Target Reps

Rest Periods

re Table 1 1 12-15

1 Min Table 2 2 12-15

Table 3 or 4

(Alternate each

workout)

Total Load

Table 5 Reps =

5-5-5-5-AMAP

Table 6 Reps =

5-5-5-5-AMAP

Table 7 Reps = ~ 20

10 X =

Table 8 Reps =

5-5-5-5-AMAP

11 X =

Table 9 Reps =

5-5-5-5-AMAP

12 X =

15 X =

Total Workload =

Training Notes

Workload Weekly Workload Tracking: Shoulders & Arms

(Week 18)

(Week 17)

(Week 16)

(Week 15)

(Week 14)

(Week 13)

(Week 12)

(Week 11)

(Week 10)

(Week 9)

(Week 8)

(Week 7)

(Week 6)

(Week 5)

(Week 4)

(Week 3)

(Week 2)

(Week 1)

Day 2: Back Week: _____

Exercise Set Weight

Target Reps

Rest Periods

re Table 1 1 12-15

1 Min Table 2 2 12-15

Table 3 or 4

(Alternate each

workout)

Total Load

Table 11 5-5-5-5-AMAP

(Use same exercise for all sets) 8 X =

10 X =

11 X =

12 X =

Total Workload =

Training Notes

Exercise Set Weight

Target Reps

Rest Periods

re Table 1 1 12-15

1 Min Table 2 2 12-15

Table 3 or 4

(Alternate each

workout)

Total Load

10 X =

11 X =

12 X =

Total Workload =

Training Notes

Exercise Set Weight

Target Reps

Rest Periods

re Table 1 1 12-15

1 Min Table 2 2 12-15

Table 3 or 4

(Alternate each

workout)

Total Load

10 X =

11 X =

12 X =

Total Workload =

Training Notes

Exercise Set Weight

Target Reps

Rest Periods

re Table 1 1 12-15

1 Min Table 2 2 12-15

Table 3 or 4

(Alternate each

workout)

Total Load

10 X =

11 X =

12 X =

Total Workload =

Training Notes

Exercise Set Weight

Target Reps

Rest Periods

re Table 1 1 12-15

1 Min Table 2 2 12-15

Table 3 or 4

(Alternate each

workout)

Total Load

10 X =

11 X =

12 X =

Total Workload =

Training Notes

Exercise Set Weight

Target Reps

Rest Periods

re Table 1 1 12-15

1 Min Table 2 2 12-15

Table 3 or 4

(Alternate each

workout)

Total Load

10 X =

11 X =

12 X =

Total Workload =

Training Notes

Workload Weekly Workload Tracking: Back

(Week 18)

(Week 17)

(Week 16)

(Week 15)

(Week 14)

(Week 13)

(Week 12)

(Week 11)

(Week 10)

(Week 9)

(Week 8)

(Week 7)

(Week 6)

(Week 5)

(Week 4)

(Week 3)

(Week 2)

(Week 1)

Day 3: Chest & Abs Week: _____

Exercise Set Weight

Target Reps

Rest Periods

re Table 1 1 12-15

1 Min Table 2 2 12-15

Table 3 or 4

(Alternate each

workout)

Total Load

10 X =

Total Workload =

Training Notes

Exercise Set Weight

Target Reps

Rest Periods

re Table 1 1 12-15

1 Min Table 2 2 12-15

Table 3 or 4

(Alternate each

workout)

Total Load

10 X =

Total Workload =

Training Notes

Exercise Set Weight

Target Reps

Rest Periods

re Table 1 1 12-15

1 Min Table 2 2 12-15

Table 3 or 4

(Alternate each

workout)

Total Load

10 X =

Total Workload =

Training Notes

Exercise Set Weight

Target Reps

Rest Periods

re Table 1 1 12-15

1 Min Table 2 2 12-15

Table 3 or 4

(Alternate each

workout)

Total Load

10 X =

Total Workload =

Training Notes

Exercise Set Weight

Target Reps

Rest Periods

re Table 1 1 12-15

1 Min Table 2 2 12-15

Table 3 or 4

(Alternate each

workout)

Total Load

10 X =

Total Workload =

Training Notes

Exercise Set Weight

Target Reps

Rest Periods

re Table 1 1 12-15

1 Min Table 2 2 12-15

Table 3 or 4

(Alternate each

workout)

Total Load

10 X =

Total Workload =

Training Notes

Workload Weekly Workload Tracking: Chest & Abs

(Week 18)

(Week 17)

(Week 16)

(Week 15)

(Week 14)

(Week 13)

(Week 12)

(Week 11)

(Week 10)

(Week 9)

(Week 8)

(Week 7)

(Week 6)

(Week 5)

(Week 4)

(Week 3)

(Week 2)

(Week 1)

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