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com
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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
Barbell Shrugs
Military Press
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
Cross Cable Triceps Extension
Bench Press
Seated 2-Arm Dumbbell
Weighted Dips
Kickbacks

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 HPX Exercise Tables (Contd)
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
Dumbbell Pullover
Straight Arm Row

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

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 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 days training.

Last Max Wt
Exercise
Used
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
Arms
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

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 Last Max Wt
Exercise
Used
Back
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
Chest
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
Abs
Hanging Leg Raise
Hanging Knee Raise
Lying Leg Raise

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 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
Weight Used

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

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 Hardgainer Workout Quick Reference Guide
Stabilizes your core in preparation for next phase and avoids lower
Core Training back injury for upcoming workout.
Only requires one set each of abdominal and lower back exercise to
Sets muscular failure with 1-minute rest in between.

Activates central nervous system (CNS) and muscle fibers to

respond better to training while initiating natural anabolic hormone
release.
Neuromuscular
2-minute rest before each set to allow sufficient recovery time.
Activation VERY IMPORTANT: Do NOT go to muscular failure as this will over-
Sets 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.

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 dont want to stop at 5 reps if you can go
Neuromuscular further. Instead, try to do as many reps as possible (AMAP) to reach
Bridging Sets 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).

Following each workout, calculate each sets 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 weeks 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 weeks
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 cant
Weekly adjust the weight in a small enough increment, try to get at least one
Progression more rep than your last workout on the last set of your NM Bridge
Sets.
If you DONT see an increase compared with the previous week and
you cant 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 youre near, or in, the Overtraining Zone. Go
ahead and finish out your current workout week, but do NOT start the
next weeks training. Transition to your 3-week Sub-Failure Cycle.

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 Day 1: Shoulders & Arms Week: _____
Neuromuscular Activation Phase
Target Rest
Exercise Set Weight
Reps Periods
Table 1 1 12-15
Core

1 Min
Table 2 2 12-15
12-15
3 (Stop 2-3 reps
NM Activation

Table before failure)

3 or 4 12-15
(Alternate 4 (Stop 2-3 reps 2 Min
each before failure)
(Use same exercise for all sets)
workout) 12-15
5 (Stop 2-3 reps
before failure)

Neuromuscular Bridging Phase

Exercise
10 second rest between each 5-rep set Set Weight
Total Total
2 minute rest before each superset (except Reps Load
no rest before last 20-rep pump set at end)

Table 5 6 X =
Reps =
5-5-5-5-AMAP (Use same exercise for both sets) 8 X =
Bridge 1

Table 6 7 X =
Reps =
5-5-5-5-AMAP (Use same exercise for both sets) 9 X =
Table 7 10 X =
Reps = ~ 20

Table 8 11 X =
Reps =
5-5-5-5-AMAP (Use same exercise for both sets) 13 X =
Bridge 2

Table 9 12 X =
Reps =
5-5-5-5-AMAP (Use same exercise for both sets) 14 X =
Table 10 15 X =
Reps = ~ 20

Total Workload =
Training Notes

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International Copyright 2009 CQC International, LLC
 Day 1: Shoulders & Arms Week: _____
Neuromuscular Activation Phase
Target Rest
Exercise Set Weight
Reps Periods
Table 1 1 12-15
Core

1 Min
Table 2 2 12-15
12-15
3 (Stop 2-3 reps
NM Activation

Table before failure)

3 or 4 12-15
(Alternate 4 (Stop 2-3 reps 2 Min
each before failure)
(Use same exercise for all sets)
workout) 12-15
5 (Stop 2-3 reps
before failure)

Neuromuscular Bridging Phase

Exercise
10 second rest between each 5-rep set Set Weight
Total Total
2 minute rest before each superset (except Reps Load
no rest before last 20-rep pump set at end)

Table 5 6 X =
Reps =
5-5-5-5-AMAP (Use same exercise for both sets) 8 X =
Bridge 1

Table 6 7 X =
Reps =
5-5-5-5-AMAP (Use same exercise for both sets) 9 X =
Table 7 10 X =
Reps = ~ 20

Table 8 11 X =
Reps =
5-5-5-5-AMAP (Use same exercise for both sets) 13 X =
Bridge 2

Table 9 12 X =
Reps =
5-5-5-5-AMAP (Use same exercise for both sets) 14 X =
Table 10 15 X =
Reps = ~ 20

Total Workload =
Training Notes

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International Copyright 2009 CQC International, LLC
 Day 1: Shoulders & Arms Week: _____
Neuromuscular Activation Phase
Target Rest
Exercise Set Weight
Reps Periods
Table 1 1 12-15
Core

1 Min
Table 2 2 12-15
12-15
3 (Stop 2-3 reps
NM Activation

Table before failure)

3 or 4 12-15
(Alternate 4 (Stop 2-3 reps 2 Min
each before failure)
(Use same exercise for all sets)
workout) 12-15
5 (Stop 2-3 reps
before failure)

Neuromuscular Bridging Phase

Exercise
10 second rest between each 5-rep set Set Weight
Total Total
2 minute rest before each superset (except Reps Load
no rest before last 20-rep pump set at end)

Table 5 6 X =
Reps =
5-5-5-5-AMAP (Use same exercise for both sets) 8 X =
Bridge 1

Table 6 7 X =
Reps =
5-5-5-5-AMAP (Use same exercise for both sets) 9 X =
Table 7 10 X =
Reps = ~ 20

Table 8 11 X =
Reps =
5-5-5-5-AMAP (Use same exercise for both sets) 13 X =
Bridge 2

Table 9 12 X =
Reps =
5-5-5-5-AMAP (Use same exercise for both sets) 14 X =
Table 10 15 X =
Reps = ~ 20

Total Workload =
Training Notes

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International Copyright 2009 CQC International, LLC
 Day 1: Shoulders & Arms Week: _____
Neuromuscular Activation Phase
Target Rest
Exercise Set Weight
Reps Periods
Table 1 1 12-15
Core

1 Min
Table 2 2 12-15
12-15
3 (Stop 2-3 reps
NM Activation

Table before failure)

3 or 4 12-15
(Alternate 4 (Stop 2-3 reps 2 Min
each before failure)
(Use same exercise for all sets)
workout) 12-15
5 (Stop 2-3 reps
before failure)

Neuromuscular Bridging Phase

Exercise
10 second rest between each 5-rep set Set Weight
Total Total
2 minute rest before each superset (except Reps Load
no rest before last 20-rep pump set at end)

Table 5 6 X =
Reps =
5-5-5-5-AMAP (Use same exercise for both sets) 8 X =
Bridge 1

Table 6 7 X =
Reps =
5-5-5-5-AMAP (Use same exercise for both sets) 9 X =
Table 7 10 X =
Reps = ~ 20

Table 8 11 X =
Reps =
5-5-5-5-AMAP (Use same exercise for both sets) 13 X =
Bridge 2

Table 9 12 X =
Reps =
5-5-5-5-AMAP (Use same exercise for both sets) 14 X =
Table 10 15 X =
Reps = ~ 20

Total Workload =
Training Notes

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International Copyright 2009 CQC International, LLC
 Day 1: Shoulders & Arms Week: _____
Neuromuscular Activation Phase
Target Rest
Exercise Set Weight
Reps Periods
Table 1 1 12-15
Core

1 Min
Table 2 2 12-15
12-15
3 (Stop 2-3 reps
NM Activation

Table before failure)

3 or 4 12-15
(Alternate 4 (Stop 2-3 reps 2 Min
each before failure)
(Use same exercise for all sets)
workout) 12-15
5 (Stop 2-3 reps
before failure)

Neuromuscular Bridging Phase

Exercise
10 second rest between each 5-rep set Set Weight
Total Total
2 minute rest before each superset (except Reps Load
no rest before last 20-rep pump set at end)

Table 5 6 X =
Reps =
5-5-5-5-AMAP (Use same exercise for both sets) 8 X =
Bridge 1

Table 6 7 X =
Reps =
5-5-5-5-AMAP (Use same exercise for both sets) 9 X =
Table 7 10 X =
Reps = ~ 20

Table 8 11 X =
Reps =
5-5-5-5-AMAP (Use same exercise for both sets) 13 X =
Bridge 2

Table 9 12 X =
Reps =
5-5-5-5-AMAP (Use same exercise for both sets) 14 X =
Table 10 15 X =
Reps = ~ 20

Total Workload =
Training Notes

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International Copyright 2009 CQC International, LLC
 Day 1: Shoulders & Arms Week: _____
Neuromuscular Activation Phase
Target Rest
Exercise Set Weight
Reps Periods
Table 1 1 12-15
Core

1 Min
Table 2 2 12-15
12-15
3 (Stop 2-3 reps
NM Activation

Table before failure)

3 or 4 12-15
(Alternate 4 (Stop 2-3 reps 2 Min
each before failure)
(Use same exercise for all sets)
workout) 12-15
5 (Stop 2-3 reps
before failure)

Neuromuscular Bridging Phase

Exercise
10 second rest between each 5-rep set Set Weight
Total Total
2 minute rest before each superset (except Reps Load
no rest before last 20-rep pump set at end)

Table 5 6 X =
Reps =
5-5-5-5-AMAP (Use same exercise for both sets) 8 X =
Bridge 1

Table 6 7 X =
Reps =
5-5-5-5-AMAP (Use same exercise for both sets) 9 X =
Table 7 10 X =
Reps = ~ 20

Table 8 11 X =
Reps =
5-5-5-5-AMAP (Use same exercise for both sets) 13 X =
Bridge 2

Table 9 12 X =
Reps =
5-5-5-5-AMAP (Use same exercise for both sets) 14 X =
Table 10 15 X =
Reps = ~ 20

Total Workload =
Training Notes

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 Total
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)
Week 4

Week 8
Week 3

Week 7

Week 13

Week 17
Week 6

Week 9

Week 16
Week 2

Week 5

Week 15
Week 10

Week 11

Week 12

Week 14

Week 18
Week 1

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 Day 2: Back Week: _____
Neuromuscular Activation Phase
Target Rest
Exercise Set Weight
Reps Periods
Table 1 1 12-15
Core

1 Min
Table 2 2 12-15
12-15
3 (Stop 2-3 reps
NM Activation

Table before failure)

3 or 4 12-15
(Alternate 4 (Stop 2-3 reps 2 Min
each before failure)
(Use same exercise for all sets)
workout) 12-15
5 (Stop 2-3 reps
before failure)

Neuromuscular Bridging Phase

Exercise
10 second rest between each 5-rep set Set Weight
Total Total
2 minute rest before each superset (except Reps Load
no rest before last 20-rep pump set at end)

6 X =
Table 11 8 X =
5-5-5-5-AMAP
(Use same exercise for all sets)
10 X =
Bridge 1

7 X =
Table 12 9 X =
5-5-5-5-AMAP (Use same exercise for all sets)
11 X =
Table 13 12 X =
Reps = ~ 20

Total Workload =
Training Notes

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International Copyright 2009 CQC International, LLC
 Day 2: Back Week: _____
Neuromuscular Activation Phase
Target Rest
Exercise Set Weight
Reps Periods
Table 1 1 12-15
Core

1 Min
Table 2 2 12-15
12-15
3 (Stop 2-3 reps
NM Activation

Table before failure)

3 or 4 12-15
(Alternate 4 (Stop 2-3 reps 2 Min
each before failure)
(Use same exercise for all sets)
workout) 12-15
5 (Stop 2-3 reps
before failure)

Neuromuscular Bridging Phase

Exercise
10 second rest between each 5-rep set Set Weight
Total Total
2 minute rest before each superset (except Reps Load
no rest before last 20-rep pump set at end)

6 X =
Table 11 8 X =
5-5-5-5-AMAP
(Use same exercise for all sets)
10 X =
Bridge 1

7 X =
Table 12 9 X =
5-5-5-5-AMAP (Use same exercise for all sets)
11 X =
Table 13 12 X =
Reps = ~ 20

Total Workload =
Training Notes

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International Copyright 2009 CQC International, LLC
 Day 2: Back Week: _____
Neuromuscular Activation Phase
Target Rest
Exercise Set Weight
Reps Periods
Table 1 1 12-15
Core

1 Min
Table 2 2 12-15
12-15
3 (Stop 2-3 reps
NM Activation

Table before failure)

3 or 4 12-15
(Alternate 4 (Stop 2-3 reps 2 Min
each before failure)
(Use same exercise for all sets)
workout) 12-15
5 (Stop 2-3 reps
before failure)

Neuromuscular Bridging Phase

Exercise
10 second rest between each 5-rep set Set Weight
Total Total
2 minute rest before each superset (except Reps Load
no rest before last 20-rep pump set at end)

6 X =
Table 11 8 X =
5-5-5-5-AMAP
(Use same exercise for all sets)
10 X =
Bridge 1

7 X =
Table 12 9 X =
5-5-5-5-AMAP (Use same exercise for all sets)
11 X =
Table 13 12 X =
Reps = ~ 20

Total Workload =
Training Notes

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International Copyright 2009 CQC International, LLC
 Day 2: Back Week: _____
Neuromuscular Activation Phase
Target Rest
Exercise Set Weight
Reps Periods
Table 1 1 12-15
Core

1 Min
Table 2 2 12-15
12-15
3 (Stop 2-3 reps
NM Activation

Table before failure)

3 or 4 12-15
(Alternate 4 (Stop 2-3 reps 2 Min
each before failure)
(Use same exercise for all sets)
workout) 12-15
5 (Stop 2-3 reps
before failure)

Neuromuscular Bridging Phase

Exercise
10 second rest between each 5-rep set Set Weight
Total Total
2 minute rest before each superset (except Reps Load
no rest before last 20-rep pump set at end)

6 X =
Table 11 8 X =
5-5-5-5-AMAP
(Use same exercise for all sets)
10 X =
Bridge 1

7 X =
Table 12 9 X =
5-5-5-5-AMAP (Use same exercise for all sets)
11 X =
Table 13 12 X =
Reps = ~ 20

Total Workload =
Training Notes

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International Copyright 2009 CQC International, LLC
 Day 2: Back Week: _____
Neuromuscular Activation Phase
Target Rest
Exercise Set Weight
Reps Periods
Table 1 1 12-15
Core

1 Min
Table 2 2 12-15
12-15
3 (Stop 2-3 reps
NM Activation

Table before failure)

3 or 4 12-15
(Alternate 4 (Stop 2-3 reps 2 Min
each before failure)
(Use same exercise for all sets)
workout) 12-15
5 (Stop 2-3 reps
before failure)

Neuromuscular Bridging Phase

Exercise
10 second rest between each 5-rep set Set Weight
Total Total
2 minute rest before each superset (except Reps Load
no rest before last 20-rep pump set at end)

6 X =
Table 11 8 X =
5-5-5-5-AMAP
(Use same exercise for all sets)
10 X =
Bridge 1

7 X =
Table 12 9 X =
5-5-5-5-AMAP (Use same exercise for all sets)
11 X =
Table 13 12 X =
Reps = ~ 20

Total Workload =
Training Notes

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International Copyright 2009 CQC International, LLC
 Day 2: Back Week: _____
Neuromuscular Activation Phase
Target Rest
Exercise Set Weight
Reps Periods
Table 1 1 12-15
Core

1 Min
Table 2 2 12-15
12-15
3 (Stop 2-3 reps
NM Activation

Table before failure)

3 or 4 12-15
(Alternate 4 (Stop 2-3 reps 2 Min
each before failure)
(Use same exercise for all sets)
workout) 12-15
5 (Stop 2-3 reps
before failure)

Neuromuscular Bridging Phase

Exercise
10 second rest between each 5-rep set Set Weight
Total Total
2 minute rest before each superset (except Reps Load
no rest before last 20-rep pump set at end)

6 X =
Table 11 8 X =
5-5-5-5-AMAP
(Use same exercise for all sets)
10 X =
Bridge 1

7 X =
Table 12 9 X =
5-5-5-5-AMAP (Use same exercise for all sets)
11 X =
Table 13 12 X =
Reps = ~ 20

Total Workload =
Training Notes

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International Copyright 2009 CQC International, LLC
 Total
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)
Week 4

Week 8
Week 3

Week 7

Week 13

Week 17
Week 6

Week 9

Week 16
Week 2

Week 5

Week 15
Week 10

Week 11

Week 12

Week 14

Week 18
Week 1

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 Day 3: Chest & Abs Week: _____
Neuromuscular Activation Phase
Target Rest
Exercise Set Weight
Reps Periods
Table 1 1 12-15
Core

1 Min
Table 2 2 12-15
12-15
3 (Stop 2-3 reps
NM Activation

Table before failure)

3 or 4 12-15
(Alternate 4 (Stop 2-3 reps 2 Min
each before failure)
(Use same exercise for all sets)
workout) 12-15
5 (Stop 2-3 reps
before failure)

Neuromuscular Bridging Phase

Exercise
10 second rest between each 5-rep set Set Weight
Total Total
2 minute rest before each superset (except Reps Load
no rest before last 20-rep pump set at end)
Table 14 6 X =
5-5-5-5-AMAP
Table 15 8 X =
5-5-5-5-AMAP
Bridge 1

7 X =
Table 16
5-5-5-5-AMAP
(Use same exercise for both sets) 9 X =
Table 17 10 X =
Reps = ~ 20

Total Workload =
Training Notes

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International Copyright 2009 CQC International, LLC
 Day 3: Chest & Abs Week: _____
Neuromuscular Activation Phase
Target Rest
Exercise Set Weight
Reps Periods
Table 1 1 12-15
Core

1 Min
Table 2 2 12-15
12-15
3 (Stop 2-3 reps
NM Activation

Table before failure)

3 or 4 12-15
(Alternate 4 (Stop 2-3 reps 2 Min
each before failure)
(Use same exercise for all sets)
workout) 12-15
5 (Stop 2-3 reps
before failure)

Neuromuscular Bridging Phase

Exercise
10 second rest between each 5-rep set Set Weight
Total Total
2 minute rest before each superset (except Reps Load
no rest before last 20-rep pump set at end)
Table 14 6 X =
5-5-5-5-AMAP
Table 15 8 X =
5-5-5-5-AMAP
Bridge 1

7 X =
Table 16
5-5-5-5-AMAP
(Use same exercise for both sets) 9 X =
Table 17 10 X =
Reps = ~ 20

Total Workload =
Training Notes

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International Copyright 2009 CQC International, LLC
 Day 3: Chest & Abs Week: _____
Neuromuscular Activation Phase
Target Rest
Exercise Set Weight
Reps Periods
Table 1 1 12-15
Core

1 Min
Table 2 2 12-15
12-15
3 (Stop 2-3 reps
NM Activation

Table before failure)

3 or 4 12-15
(Alternate 4 (Stop 2-3 reps 2 Min
each before failure)
(Use same exercise for all sets)
workout) 12-15
5 (Stop 2-3 reps
before failure)

Neuromuscular Bridging Phase

Exercise
10 second rest between each 5-rep set Set Weight
Total Total
2 minute rest before each superset (except Reps Load
no rest before last 20-rep pump set at end)
Table 14 6 X =
5-5-5-5-AMAP
Table 15 8 X =
5-5-5-5-AMAP
Bridge 1

7 X =
Table 16
5-5-5-5-AMAP
(Use same exercise for both sets) 9 X =
Table 17 10 X =
Reps = ~ 20

Total Workload =
Training Notes

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International Copyright 2009 CQC International, LLC
 Day 3: Chest & Abs Week: _____
Neuromuscular Activation Phase
Target Rest
Exercise Set Weight
Reps Periods
Table 1 1 12-15
Core

1 Min
Table 2 2 12-15
12-15
3 (Stop 2-3 reps
NM Activation

Table before failure)

3 or 4 12-15
(Alternate 4 (Stop 2-3 reps 2 Min
each before failure)
(Use same exercise for all sets)
workout) 12-15
5 (Stop 2-3 reps
before failure)

Neuromuscular Bridging Phase

Exercise
10 second rest between each 5-rep set Set Weight
Total Total
2 minute rest before each superset (except Reps Load
no rest before last 20-rep pump set at end)
Table 14 6 X =
5-5-5-5-AMAP
Table 15 8 X =
5-5-5-5-AMAP
Bridge 1

7 X =
Table 16
5-5-5-5-AMAP
(Use same exercise for both sets) 9 X =
Table 17 10 X =
Reps = ~ 20

Total Workload =
Training Notes

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International Copyright 2009 CQC International, LLC
 Day 3: Chest & Abs Week: _____
Neuromuscular Activation Phase
Target Rest
Exercise Set Weight
Reps Periods
Table 1 1 12-15
Core

1 Min
Table 2 2 12-15
12-15
3 (Stop 2-3 reps
NM Activation

Table before failure)

3 or 4 12-15
(Alternate 4 (Stop 2-3 reps 2 Min
each before failure)
(Use same exercise for all sets)
workout) 12-15
5 (Stop 2-3 reps
before failure)

Neuromuscular Bridging Phase

Exercise
10 second rest between each 5-rep set Set Weight
Total Total
2 minute rest before each superset (except Reps Load
no rest before last 20-rep pump set at end)
Table 14 6 X =
5-5-5-5-AMAP
Table 15 8 X =
5-5-5-5-AMAP
Bridge 1

7 X =
Table 16
5-5-5-5-AMAP
(Use same exercise for both sets) 9 X =
Table 17 10 X =
Reps = ~ 20

Total Workload =
Training Notes

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 Day 3: Chest & Abs Week: _____
Neuromuscular Activation Phase
Target Rest
Exercise Set Weight
Reps Periods
Table 1 1 12-15
Core

1 Min
Table 2 2 12-15
12-15
3 (Stop 2-3 reps
NM Activation

Table before failure)

3 or 4 12-15
(Alternate 4 (Stop 2-3 reps 2 Min
each before failure)
(Use same exercise for all sets)
workout) 12-15
5 (Stop 2-3 reps
before failure)

Neuromuscular Bridging Phase

Exercise
10 second rest between each 5-rep set Set Weight
Total Total
2 minute rest before each superset (except Reps Load
no rest before last 20-rep pump set at end)
Table 14 6 X =
5-5-5-5-AMAP
Table 15 8 X =
5-5-5-5-AMAP
Bridge 1

7 X =
Table 16
5-5-5-5-AMAP
(Use same exercise for both sets) 9 X =
Table 17 10 X =
Reps = ~ 20

Total Workload =
Training Notes

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International Copyright 2009 CQC International, LLC
 Total
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)
Week 4

Week 8
Week 3

Week 7

Week 13

Week 17
Week 6

Week 9

Week 16
Week 2

Week 5

Week 15
Week 10

Week 11

Week 12

Week 14

Week 18
Week 1

www. Hardgainer Project X .com

International Copyright 2009 CQC International, LLC