Size & Strength Training Program
Peri-Workout Supplement Stack
(These recommendations are based on a 200-lb male...feel free to adjust accordingly to your specific goals and needs):
20-30 Minutes Pre-Workout:
- 1 scoop (12g dry weight) Syntrax Matrix BCAA Amino Blend
- 1 scoop (5g dry weight) Syntrax SuperGLU Ultra-Pure Glutamine
- 1-2 caps Syntrax Fyre (depending on caffeine tolerance)
- (2) Rice Krispy Treat bars or (1) Pop-Tart pastry – flavor of choice
Intra-Workout (begin drinking this after your first exercise, continuously add water to ensure it lasts the duration of your workout):
- 1 scoop (12g dry weight) Syntrax Matrix BCAA Amino Blend
- 1 scoop (5g dry weight) Syntrax SuperGLU Ultra-Pure Glutamine
- 1 2/3rd tbsp (23g dry weight) Gatorade powder
Post-Workout (consume this within one hour of completing your last set and follow it up with a whole food meal consisting of low fat, moderate protein, and high carbs):
- 2 scoops (56g dry weight) Syntrax Nectar Whey Protein Isolate in water – flavor of choice
- 2 scoops (10g dry weight) Syntrax SuperGLU Ultra-Pure Glutamine
- 90g carbs (approx. 3 servings) from low-fat, gluten-free kids’ cereal (ex. Lucky Charms, Fruity Pebbles, etc.)
2 Days On, 1 Day Off
Advanced* = On these sets use advanced training techniques such as rest-pause, drop sets, forced reps, negatives, partials, etc. If you are unsure what these techniques are, chances are you are not quite ready for them yet. Keep at it and your time will come!
Day 1 – Back & Biceps:
- Wide-Grip Pull-Ups
4 sets to failure/A.M.R.A.P. - Bent-over Barbell Row (overhand grip)
1 warm-up x 12 reps
2 working sets x 8-10 reps
1 advanced x 6-8 reps - One-Arm Dumbbell Row (reps are written as per side, start w/ weaker side first)
1 warm-up x 12 reps
3 working sets x 8-10 reps - Palms Supinated Cable/Machine Row
1 warm-up x 12 reps
3 working sets x 10-12 reps - Standing Olympic Bar Curls
1 warm-up x 12-15 reps
1 working set x 10-12 reps
1 advanced* x 8-10 reps - EZ-Bar Preacher Curl
1 warm-up x 12-15 reps
1 working set x 10-12 reps
1 advanced* x 8-10 reps - Single-Arm Seated Dumbbell Hammer Curl (reps are written as per side, start w/ weaker side first)
1 warm-up x 12-15 reps
1 working set x 10-12 reps
1 advanced* x 8-10 reps
Day 2 – Chest & Abs:
- Flat Barbell Bench Press
1 warm-up x 12 reps
3 working sets x 8-10 reps
1 advanced* x 6-8 reps - Incline Dumbbell Press
1 warm-up x 12 reps
4 working sets x 8-10 reps - Incline Dumbbell Fly
1 warm-up x 12 reps
4 working sets x 8-10 reps
Superset (no rest between exercises, <60 seconds rest between “supersets”):
- Rope Crunches
5 sets of 20-30 reps - Hanging Leg Raise
5 sets of 12-15 reps
Day 4 – Legs & Calves:
- Single-Leg Leg Curls
1 warm-up x 12-15 reps
3 working sets x 10-12 reps - Barbell Stiff Leg Deadlifts
1 warm-up x 12 reps
2 working sets x 8-10 reps
1 advanced* x 6-8 reps - Leg Extension
1 warm-up x 12-15 reps
3 working sets x 10-12 reps - Leg Press (alternate biweekly w/ hack squat)
1 warm-up x 12 reps
2 working sets 8-10 reps
1 advanced* x 6-8 reps - Short-Step Dumbbell Lunge (reps are written as per side, start w/ weaker side first)
1 warm-up x 12 reps
3 working sets 8-10 reps - Calf Raise (of choice)
5 sets of 15-20 reps
Day 5 – Shoulders & Triceps:
- Standing Barbell Press
1 warm-up x 12 reps
2 working sets x 8-10 reps
1 advanced* x 6-8 reps - Dumbbell Side Lateral Raise (seated)
1 warm-up x 12-15 reps
3 working sets x 10-12 reps - Dumbbell Rear Laterals
1 warm-up x 15 reps
3 working sets x 12-15 reps - Straight Bar Pushdowns
1 warm-up x 12-15 reps
1 working set x 10-12 reps
1 advanced* x 8-10 reps - Close-Grip Bench Press (hands 12” apart)
1 warm-up x 12-15 reps
1 working set x 10-12 reps
1 advanced* x 8-10 reps - Dips (Bench, Machine, or Traditional)
1 warm-up x 12-15 reps
2 working sets x 10-12 reps
Key Notes:
- Do all exercises using the heaviest weight that will allow you to get the prescribed reps without sacrificing form.
- Record all workouts (weight used, reps achieved, as well as notes of difficulty level, feelings, etc.).
- If something hurts in a sharp, painful way STOP immediately.
*Disclaimer:
Always seek the advice from a physician before beginning any nutrition and/or exercise program. The information here is not to replace medical advice or to be a substitute for a physician. Anthony Tedesco (DBA "Antabolic") expressly disclaims responsibility for any adverse effects arising from following any of the nutrition coaching or exercise programs without the appropriate medical supervision.
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