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Build An Avengers Physique in Six Weeks

Superhero Workout: Build An Avengers Physique in Six Weeks

Average: 4.3 (103 votes)
4.3 5 103
You've seen the Avengers movie, now get the physique. This 6 week plan includes workouts and diet plans designed to turn you into a superhero.

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
4
Equipment Required:
Barbell, Bodyweight, Dumbbells, Machines
Target Gender:
Male
Author:

Workout Description

Enjoy this workout? Learn more about Brad Borland at the Workoutlab.net.

Grow Muscle, Get Stronger and Lean-Up

By the time you read this, you may have seen the new Avengers movie once or even a few times. By the looks of things (namely the physiques of the heroes in the film) muscle is back on the big screen - real life superheroes replete with well-defined muscle and brutal strength (sans the CGI Hulk of course).

But wouldn’t it be nice to create your very own Avenger? Wouldn’t it be great to build a stronger, leaner and more muscled superhero body? Do you need a kick start training and eating plan to help get you there? Read on.

Below are three distinct training programs and diet plans to help build strength and muscle, and then progressively get you leaner and more muscular by the end of six weeks. The beauty of the program is that it shifts gears every two weeks to keep boredom at bay and to ramp up progress for continued results. Research suggests that periodically changing up a training program is actually a good thing. It keeps the body guessing and progressing!

Three Programs, Three Goals

The first two-week phase jacks up your strength. It uses heavy weight, low reps and long rest periods. It is designed for recovery, growth and strength gains. Mind you, it is not a powerlifting program, but one that will prime your muscles for the extra work ahead.

The second two-week period places greater volume on your body along with some heavy work. It is a transitional phase to prepare you for the next two weeks. Moderate weight along with a medium rep range and shortened rest periods will be on order. This phase combines strength with more volume for lean muscle gains.

The final two weeks are dedicated to a higher rep range with a few techniques thrown in to keep the intensity high. You will also be working faster with supersets as well for time efficiency to really push yourself toward the finish line. This phase is almost entirely hypertrophy-focused. You will build more lean muscle while strength takes a temporary backseat.

Three Phase Diet Plan

Attached to each phase is a diet plan to give you the best results for each goal. The first two weeks are not only all about recovery and growth, but also acts as a break-in period to get you in the habit of eating the right amounts of macronutrients at the correct times. Think of this time as building your discipline.

The second phase builds on that discipline and provides you with a shift to start the lean down process. It picks up where phase one left off by cutting down on carbohydrate and increasing healthy fats. By the third phase you will be a fat-burning, muscle building machine able to utilize everything you eat for your specific goal.

Give the program below a try for the next six weeks. Feel free to modify it according to your experience level. You can try three different options:

  1. Perform the program as is – six weeks then take a few days off and perform the six weeks all over again.
  2. Perform the six week program twice back-to-back for a total of twelve weeks.
  3. Perform each phase for three weeks instead of two for a total of nine weeks.

The choice is yours depending on your goals, time availability, upcoming events or just want to continue the program.

Create Your Own Avengers Program

Hulk Avengers

Hulk Smash! (Phase 1 Training)

As mentioned earlier phase one is dedicated to strength and discipline building. Muscle and strength is the name of the game for the first two weeks. Perform the workouts over a four day period per week. Take a day off after two days of training. For example: Train Monday, Tuesday, Thursday and Friday with Wednesday and the weekend off.

Day 1
Day 1
Exercise Warm Up Working Sets Rest Periods
Incline Barbell Bench Press 2 x 10-15 3 x 4-8 2 min
Barbell Bench Press   3 x 4-8 2 min
Bent Over Barbell Row 2 x 10-15 3 x 4-8 2 min
Medium Grip Pull Up   3 x 4-8 2 min
Smith Overhead Press 1 x 10 3 x 4-8 2 min
Wide Grip Upright Row   3 x 4-8 2 min
Hanging Leg Raise   3 x 10-15 1 min
Floor Crunch   3 x 10-15 1 min
Day 2
Day 2
Exercise Warm Up Working Sets Rest Periods
Barbell Curl 1 x 10-15 3 x 4-8 2 min
Close Grip Bench Press 1 x 10-15 3 x 4-8 2 min
Squat 2 x 10-15 3 x 6-10 3 min
Leg Press   3 x 6-10 2 min
Romanian Deadlift 1 x 10-15 3 x 6-10 2 min
Seated Calf Raise 1 x 10-15 3 x 6-10 2 min
Incline Sit Up   3 x 10-15 1 min
  • Day 3 - Same as Day 1
  • Day 4 - Same as Day 2

Eat like the Hulk (Phase 1 Diet)

  • Meal 1 - ¾ cup oatmeal combined with 1 tbsp of natural peanut butter, cinnamon and sweeten with Splenda, 3 whole eggs scrambled or 1 scoop of whey protein combined with 1 cup of skim milk.
  • Meal 2 - 1 cup of Greek yogurt, 2 oz. of mixed nuts.
  • Meal 3 - 4-6 oz. of turkey or chicken, 2 slices of whole wheat bread or Ezekiel bread, 2 tbsp of low-fat mayo, lettuce and 2 slices of low fat cheese, 1 banana.
  • Meal 4 - (Pre workout) 1 apple, 1 scoop of whey protein combined with 1 cup of skim milk.
  • Meal 5 - (Post workout) 16 oz. of Gatorade or Powerade, 1-2 scoops of whey protein combined with 1 cup of skim milk.
  • Meal 6 - 6-8 oz. of lean beef, fish, chicken or turkey, 1 cup of mixed vegetables or any vegetable of your choice, 1 medium sweet potato or 1 cup of rice, cooked.

Note: Be sure to drink at least one gallon of water throughout the day.

Approximate totals: Calories – 3000 calories, 190 grams of protein, 400 grams of carbs, 70 grams of fat.

Captain America and Thor

Build Muscle Like Captain America and Thor! (Phase 2 Training)

By now you have begun to build a pretty sturdy foundation of strength with a little muscle to boot. Now it’s time to switch gears and turn our attention to packing on some serious muscle by building on our previous two weeks. The next two weeks will be similar in regards to adhering to the four days per week protocol, but now we will add in some volume and higher reps to really get the muscle to react.

Day 1
Day 1
Exercise Warm Up Working Sets Rest Periods
Incline Dumbbell Bench Press 2 x 10-15 4 x 8-12 90 sec
Dumbbell Bench Press   3 x 8-12 90 sec
Wide Grip Pull Up 1 x 10 4 x 8-12 90 sec
Dumbbell Row   3 x 8-12 90 sec
Side Lateral Raise 1 x 10-15 4 x 8-12 90 sec
Seated Dumbbell Press   3 x 8-12 90 sec
Incline Crunches   3 x 15-20 45 sec
Hanging Knee Raise   3 x 15-20 45 sec
Day 2
Day 2
Exercise Warm Up Working Sets Rest Periods
Dumbbell Curl 1 x 10-15 4 x 4-8 90 sec
Skullcrushers 1 x 10-15 4 x 4-8 90 sec
Single Leg Press 2 x 10-15 3 x 6-10 90 sec
Squat   3 x 6-10 2 min
Leg Curl 1 x 10-15 3 x 6-10 90 sec
Standing Calf Raise 1 x 10-15 3 x 6-10 90 sec
Hanging Leg Raise   3 x 15-20 45 sec
  • Day 3 - Same as Day 1
  • Day 4 - Same as Day 2

Rip it up like a superhero (Phase 2 Diet)

  • Meal 1 - ½ cup oatmeal combined with 1 tbsp of natural peanut butter, cinnamon and sweeten with Splenda, 3 whole eggs scrambled or 1 scoop of whey protein combined with water.
  • Meal 2 - 1 cup of Greek yogurt, 2 oz. of mixed nuts.
  • Meal 3 - 4-6 oz. of turkey or chicken, 2 slices of whole wheat bread or Ezekiel bread, 2 tbsp of low-fat mayo, lettuce and 2 slices of low fat cheese, 1 banana.
  • Meal 4 - (Pre workout) 1 apple, 1 scoop of whey protein combined with 1 cup of skim milk.
  • Meal 5 - (Post workout) 1-2 scoops of whey protein combined with 1 cup of skim milk.
  • Meal 6 - 6-8 oz. of lean beef, fish, chicken or turkey, 1 cup of mixed vegetables or any vegetable of your choice, ½ medium sweet potato or ½ cup of rice, cooked.

Note: Be sure to drink at least one gallon of water throughout the day.

Approximate totals: Calories – 2650 calories, 180 grams of protein, 300 grams of carbs, 65 grams of fat.

Time to polish it up! (Phase 3 Training)

Now it is time to put the finishing touches on your new suit of armor! Supersets, reduced rest periods and higher reps are on call for the next two weeks. Get ready to ramp up the intensity and really blow out the muscle – but don’t worry, after all is said and done it will be worth the time, effort and sacrifice for a leaner, more muscular physique.

Note: Movements are paired according to convenience in a busy gym. A superset is when two exercises are performed back to back without rest. The rest period will be taken after each superset is performed.

Day 1
Day 1
Exercise Warm Up Working Sets Rest Periods
Superset: Dumbbell Bench Press & Two Arm Dumbbell Row 2 x 10-15 3 x 10-15 1 min between Supersets
Superset: Incline Dumbbell Fly & Close-Grip Pull Up   3 x 10-15 1 min between Supersets
Superset: Incline Machine Chest Press & Machine Row   3 x 10-15 1 min between Supersets
Superset: Dumbbell Front Raise & Dumbbell Side Lateral 1 x 10-15 3 x 10-15 1 min between Supersets
Superset: Hanging Leg Raise & Incline Sit Up   4 x 15-20 30 sec between Supersets
Day 2
Day 2
Exercise Warm Up Working Sets Rest Periods
Superset: Incline Dumbbell Curl & Overhead Dumbbell Tricep Extension 1 x 10-15 4 x 10-15 1 min between Supersets
Superset: Smith Machine Squat & Dumbbell Romanian Deadlift 2 x 10-15 3 x 10-15 1 min between Supersets
Superset: Leg Extension & Seated Leg Curl   3 x 10-15 1 min between Supersets
Single Leg Calf Raise 1 x 10-15 3 x 10-15 30 sec
Floor Crunch   4 x 15-20 30 sec
  • Day 3 - Same as Day 1
  • Day 4 - Same as Day 2

Iron Man Avengers

Look like an Ironman (Phase 3 Diet)

  • Meal 1 - ¼ cup oatmeal combined with 1 tbsp of natural peanut butter, cinnamon and sweeten with Splenda, 3 whole eggs scrambled or 1 scoop of whey protein combined with water.
  • Meal 2 - 1 cup of Greek yogurt, 2 oz. of mixed nuts.
  • Meal 3 - 4-6 oz. of turkey or chicken, 2 slices of whole wheat bread or Ezekiel bread, 2 tbsp of low-fat mayo, lettuce and 2 slices of low fat cheese, small salad with oil-based dressing.
  • Meal 4 - (Pre workout) 1 apple, 1 scoop of whey protein combined with water.
  • Meal 5 - (Post workout) 2 scoops of whey protein combined with 1 cup of skim milk.
  • Meal 6 - 6-8 oz. of lean beef, fish, chicken or turkey, 2 cups of mixed vegetables or any vegetable of your choice.

Note: Be sure to drink at least one gallon of water throughout the day.

Approximate totals: Calories – 2200 calories, 180 grams of protein, 220 grams of carbs, 60 grams of fat.

*A word about off days and supplements

On off days you will eliminate the post workout meal only on all phases of this program. Also, you may want to add in one or two cheat meals (preferably on the same day) on the weekend. Don’t go overboard, just eat enough to be satisfied and stop there. Don’t get off track too much and pig out.

One more thing about off days – it’s not a green light to get lazy. Go out and enjoy other activities: basketball, swimming or anything you just plain enjoy doing actively. This will not only keep your interest up in being active it will also keep your metabolism humming along.

If you want to include other supplements to the program in addition to whey protein, 5 grams of creatine and 2-3 grams of beta-alanine can be added to both the pre and post workout meals.

A Real Life Success Story​

I really feel like I built an Avengers physique, not too far from Jeremy Renner's! Attached are the pictures after finishing the Avengers workout for the second time yesterday! I also put together a before and after showing before, after the first, and after the second. 

I can't say thanks enough! Had I not read your articles and followed your advice I would have never of gotten here.

Build an Avengers Physique

The stats overall:

Before and After
Stats
  Start End First End Second
Weight (lbs) 159 149 142
Waist @ Naval (Inches) 34 31 29
BMI (Using Navy Calculation %) 20 13 9
% Difference from Start BMI 0% 35% 55%

I never in a million years thought I'd ever have a six pack. Growing up I was very overweight (245 and 5'4" at my worst). It wasn't until I was 18 that I shed some weight and slimmed down. But I have been "fat skinny" ever since.

I got into working out this past Spring and was doing what you describe as all the WRONG things. I was only working targeted exercises, and my workout intensity looking back was a joke. Couple that with listening to broscience and I wasn't getting anywhere.

On a vacation trip I talked to a buddy that has a great physique and I asked for his advice. He recommended:

A) Working on a physique versus how much I can lift.

B) That I checkout Muscle & Strength.

When I read your Avengers workout it really appealed to me as an Engineering student. I thought: here's a guy who looks great, uses real science, and is a BA who beat down cancer. So, I told to my wife that I wanted to do the routine/diet and I needed her on board. Being the amazing lady that she is, I had her support throughout.

I used so much of your information during the whole process. The nutrition information, motivation, etc. You made it so easy!

The other day someone at the gym complimented me on my six pack and asked how long did it take and what exercises to do. I replied, that it took a lot of hard work and nutrition was the largest key. I referred them to Muscle & Strength, the Workoutlab, and told them to always keep pushing.

Thank you so much man! Now I'm going to start constructing my own diet and I think I'll tackle "Insane Like Bane" next!

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    Average: 4.3 (103 votes)
  • About The Author
    Brad is the founder of Workout Lab. He has a Master's degree in Kinesiology and is a consultant, writer, strength & conditioning specialist, husband and father. Brad is a military veteran and a cancer survivor.
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Comments (316)

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Augie
Posted Wed, 05/09/2012 - 18:24

I'm confused here. So is the Iron Man phase designed for weight loss? And what if you're 5'5"? It's not likely that a 2,200 cal diet will create a deficit. I'm 6'4 and 200-lbs and my dieting deficit averages 1,500 cals/day most of the week. Is there a reason for eating 6 meals day vs. 3 (or even 2 such as an intermittent fasting protocol)? For meal replacement shakes why not use casein instead of whey and save the latter for when you want a fast absorbing protein?

On a related note, Simon Waterson was the trainer who designed a customized program for Chris Evans (aka Captain America). The program wasn't published and there was no point to do it since it was customized for Evans based on the needs of the film. However, from the interviews I read, it was nothing short of brutal training for 3 months, 6 days/week consisting of 2-hour workouts and a nutrition program tailored for him.

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Jonathan Baty
Posted Thu, 05/10/2012 - 06:21

Hey Augie , This is M & S version of there super hero workout. The meals they have laid out is for bulking and building those muscles like the super hero have. The Iron man phase is not a weight loss program as such but more of a endurance for muscles and still need to eat big to maintain size. This is a GREAT program for size and as a bonus it has a menu plan to gp with it . . .

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Brad Borland
Posted Thu, 05/10/2012 - 10:51

Thanks!

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Brad Borland
Posted Thu, 05/10/2012 - 10:50

The diet was designed for someone between 180 and 200 lbs. Just adjust the calories accordingly. The diet was also designed for the practical trainee in mind; one that doesn't have a ton of dough for the most supps.

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Rick Maloney
Posted Thu, 05/10/2012 - 04:45

The only question I have is, I workout first thing in the morning. Would I just move the pre and post workout stuff to my first 2 meals of the day?

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Brad Borland
Posted Thu, 05/10/2012 - 10:49

In a word, yes. Just bookend training with the pre and post meals.

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Brad Ford UK
Posted Thu, 05/10/2012 - 08:48

I second Ricks question, I train at 6.45am for 50 mins. I have pre workout shake of whey, oats, flax oil & creatine approx 40 mins before I hit gym, then whey shake with banana as a post meal immediately after gym. Normally drink down a Gatorade mixed with water during gym session.
Does that sound ok to then follow on with other 4 meals at 3 hour intervals?

I am 41 - 198 pounds - 5' 9" been on & off training since late 30's and been back at new gym for 4 weeks 5 days per week, starting to make gains but want to lean up a bit for holiday so feel I could go straight to phase 3 and do supersets.
Will this be my best option?

Cheers

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Brad Borland
Posted Tue, 05/15/2012 - 12:55

Brad,
Yes! Just bookend your training with the pre and post workout meals.

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Kyle Wright
Posted Thu, 05/10/2012 - 11:43

Do you have to go through all of the phases or just stick to one? I am looking for size, so do stick with the Hulk Smash phase and diet phase for strength and muscle workout then?

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Brad Borland
Posted Tue, 05/15/2012 - 12:57

Kyle,
You can but it was designed to start you off with heavy weight and a specific meal plan (calories, carbs, etc.) and then move inot other phases with different exercises, rep ranges, etc. to keep the muscles confused.

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Jay
Posted Sat, 05/12/2012 - 14:35

clearly none of these hero's lift :D,

good program thought

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Brad Borland
Posted Tue, 05/15/2012 - 12:58

Thanks!

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Mario
Posted Sun, 05/13/2012 - 13:23

Would you suggest includig any cardio in these routines? If so how?

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Brad Borland
Posted Tue, 05/15/2012 - 13:00

Cardio was not included, however, if needed you can add in some three or four days per week of HIIT. This was designed to get you going in the right direction.

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Brian
Posted Sun, 05/13/2012 - 16:09

I love this site but I can't think that this work for every one, if you have some one that is just starting off working out they will see this and get excited 6weeks!! wow if they are 6'2 200lbs with a 20% body fat I do not think in 6 weeks there going to have the bulk or cut of Thor or Capt America.

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Brad Borland
Posted Tue, 05/15/2012 - 13:02

No, you won't look exactly like Thor in six weeks, but I bet you will look better and leaner. The program was designed to start the process of building muscle and leaning up - to build discipline and structure to diet and training. If you read closer, the program can be adjusted for 9 or even 12 weeks. I hope this helped.

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Frank Aidoo
Posted Mon, 06/25/2012 - 07:44

Is this workout for beginner-intermediate or would it work well with advanced lifters as well?

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Brad
Posted Mon, 06/25/2012 - 15:57

All levels. It is a simple plan that requires intensity and consistency.

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Isaac Cyril
Posted Thu, 05/17/2012 - 11:02

Great workout plan. Especially love the meal plan that goes along with it! Thanks a lot Brad!

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Brad Borland
Posted Fri, 05/18/2012 - 10:25

Thanks!

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Msalonen
Posted Fri, 05/18/2012 - 14:17

Hey Brad, I had a question about this workout I was hoping you could answer. I'm 24, roughly 5'10 and 165 lbs, and I'm fairly lean but pretty out of shape as I haven't worked out in almost 2 years. If I dedicate myself to this program, what would be realistic results to expect? Thanks!

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Brad Borland
Posted Mon, 05/21/2012 - 11:14

Msalonen,
Well, your muscle memory will kick in and you will gain some significant muscle rather quickly. But just like the post below, just get in the gym and start! This particular program is great for beginners. It isn't too volume heavy and focuses on being progressive. If you try it, let me know how you do.

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isaac cyril
Posted Sat, 05/19/2012 - 18:49

Hey Msalonen I had the same question, but instead of asking I just started working out. It hasn't been more than 2 weeks and I already see a big difference. I am 150lbs 5'10. Stop thinking about it and just start working brother!

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Spencer Probert
Posted Sat, 06/02/2012 - 17:50

Hi Brad, I have just started the workout (2weeks in), I'm am using the 9 week plan.

I am using this as a baseline, having never really weight trained before this, I would like to know where to go after this in order to maintain a lean physique while continuing to build muscle.

Thanks for what has been a great program so far.

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Brad
Posted Mon, 06/04/2012 - 22:22

Hi Spencer, that is the beauty of the program. You can keep cycling the program for more results. Just adhere to some of the details outlined. It is a simple and basic routine replete with benefits!
-Brad

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Zack
Posted Tue, 06/05/2012 - 12:39

why do certain exercises use the smith machine when they could be done with free weights? I had always thought free weights would yield better results, since more muscles were engaged in order to stabilize the body through the exercise

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Brad
Posted Tue, 06/05/2012 - 22:30

Hi Zack,
That is true. They are thrown in for variation. Feel free to sub in the free weight versions.
Brad
www.WorkoutLab.net

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Oliver
Posted Tue, 06/05/2012 - 19:40

Hi,

I was wondering if you had any advice in terms of replacing the machine based exercises. I workout at home with dumbbells and barbell. I'm interested in using your program as a muscle shock workout but already have some equipment at home and would rather not have to pay a gym membership. thanks.

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Oliver
Posted Wed, 06/06/2012 - 10:05

Hi,

Do you have any advice in terms of replacing the machine based exercises. I have some dumbbells, barbell and a bench at home. I'm really interested in your program as a muscle shock.

Another question Do you still eat as much on the off days or reduce by 20% the amount of calories?

Thanks.

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Brad
Posted Wed, 06/13/2012 - 11:30

Hi Oliver,
Yes, you can replace the machine moves for some dumbbell and barbell moves. Look on this site for some great info on at home training. Too much to list in this limited space.
Brad

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David
Posted Thu, 06/07/2012 - 00:43

Hi Brad, great program here, just had two questions about it though
1. Is this a program only for lifters just getting started, or for intermediate lifters also?
2. Could I do this work out as 2 days on, 1 day off I stead of what you've designed, so I'd be starting the program a day earlier each week? Thanks.

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Brad
Posted Wed, 06/13/2012 - 11:32

Hi David,
It is for both.
Yes, training more frequently is one of the great things about this program.
Brad

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Michel
Posted Tue, 06/12/2012 - 18:30

What the best supplements for this particular Routine? just curious...

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Brad
Posted Wed, 06/13/2012 - 11:41

The only supplements that have worked for me besides whey protein are creatine and beta-alanine. Try 3-5 grams of creatine and 2-3 grams of beta-alanine pre and post training.

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Cameron
Posted Tue, 06/12/2012 - 20:35

My one question about this workout schedule, is, it seems very focused on really building muscle and getting big. I am someone, who, while looking to gain muscle, still wants to stay lean and not really gain the "big" muscle kind of look. Would I still be okay in doing this? Also I am relatively new to really getting serious about working out so I'm not even sure if this question is even relevant. Any input would be great however. Thanks

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Brad
Posted Wed, 06/13/2012 - 11:43

This program was designed to build lean muscle. Trust me, you won't get that big-bulky look. You'll look more like a superhero. : )

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Alex
Posted Thu, 06/14/2012 - 19:43

I have started this programme and have gained muscle, I am not obese but have a little belly fat I would like to lose, can I add cardio to do this and if so how would it effect the rest of the programme or how much would you recomend I do? thanks.

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Brad
Posted Mon, 06/18/2012 - 23:39

Hi Alex, yes, cardio is fine. I highly recommend HIIT cardio after training. Go for 15 minutes three times per week to start for about four weeks. monitor your progress and then increase it by 5 minutes if you get stuck.

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Frankie
Posted Thu, 06/14/2012 - 23:08

Hi Brad,
Love this site and LOVE this workout routine PLUS diet plan! Can't wait to get started.
I do have one dietary question. I am lactose intolerant and was wondering what you recommend in place of the dairy items?
Thanks in advance!

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Frankie
Posted Thu, 06/14/2012 - 23:15

Brad,
Love this site and LOVE this routine PLUS diet plan!!! I can't wait to get started!!!
I do have one question concerning the diet. I am lactose intolerant, what can I substitute the dairy items with?
Thanks!!!

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Brad
Posted Mon, 06/18/2012 - 23:36

Hi Frankie! Thanks! Try whey protein, tuna, eggs, etc. just be sure to get that protein in.

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Frankie
Posted Tue, 06/19/2012 - 14:18

Thanks Brad, Sorry for the double post, my bad! I'll get some grocery shopping done this weekend and start the program Monday!

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Brad
Posted Sun, 06/24/2012 - 18:43

Awesome, let me know how everything goes.

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Johnny
Posted Sat, 06/16/2012 - 23:41

Brad,

With all the phases listed do you increase weight after each set? Or are the weights gradually increased after a week of the same rep/set schemes?

For instance if you can do 215 on bench for the maximum amounts of reps and sets for the days required do you increase after the next set, or the next week?

Thank you.

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Brad
Posted Mon, 06/18/2012 - 23:34

You pyramid up on each set. Be sure to hit the target rep ranges though.

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Filip
Posted Mon, 06/18/2012 - 08:01

Hey Brad,
i got a couple of questions about this program
first i was thinking of doing the program either for the 3 week phase twice or to do each phase for 4 weeks, what would you recommend? Also if you do the program twice do you go back to the diet plan of the first phase again or do you just stay with the last phase diet for the remainder of the time with the program?
also i was wondering if for meal 3 of each day can i change the chicken and have tuna instead?
and lastly i am 17 years of age and i have been going to the gym for about a year now and i have a decent muscle build on me but i just want to remove fat from my belly and get a 6 pack and i was thinking of adding 15 mins of cardio before and after each workout and doing ab workouts at home twice a day everyday, will this help with my goals?

Thanks heaps Brad and sorry for the huge amount of questions

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Brad
Posted Mon, 06/18/2012 - 23:33

Hi Filip. First off, try the program as is meaning the 3 week phase twice to start. After that you can see which phase you respond to better. You can keep switching the diets as well. Of course that also depends on your goals. The lower calorie plan will work well for losing fat.
Yes, meal 3 can be tuna.
Try cardio, specifically HIIT AFTER training.

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Mustafa
Posted Wed, 06/20/2012 - 15:35

Hey Brad
Can Beginners try on this program ? I trained at the gym for 3 months then dropped out. Can I Adopt This program as i started training again last week ? i am 6'1 and weigh 145 lbs. Btw great program! & Thanks

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Brad
Posted Sun, 06/24/2012 - 18:45

Absolutely! Let me know how you do.

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Romeo
Posted Thu, 06/21/2012 - 20:48

Hi Brad, Thanks for sharing this program.I'm going to give this a try next week and have some questions:

1. How important is the carb macro?
I calculated the Hulk diet and it comes to 213 grams of carbs while on the bottom it says I should consume 400g. Phase 3 diet comes to 100g of carbs while 220g is the approximate total. Which amount is better? Just need some clarification to guide me better.

2. Will it hurt if I cycle phase 2 and 3 until I get down to my desired weight before doing all 3 phases?

Thanks

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