Copyright2009LeeHayward
Allrightsreserved.
LeeHaywardsTotalFitnessBodybuilding
www.LeeHayward.com
Nopartofthisbookmaybereproducedinanyform,exceptfortheinclusionof
briefquotationsinareview,withoutpermissioninwritingfromtheauthoror
publisher.
PublishedbyLeeHaywardinNewfoundland,Canada.
EditingandLayout:LeeAllenHoward(lee_allen_howard@yahoo.com)
AWORDOFCAUTION:DISCLAIMER
Thisbookisforreferenceandinformationalpurposesonlyandisnowayintendedas
medicalcounselingormedicaladvice.Theinformationcontainedhereinshouldnotbe
usedtotreat,diagnose,orpreventadiseaseormedicalconditionwithouttheadviceof
acompetentmedicalprofessional.Thisbookdealswithindepthinformationon
health,f itness,andnutrition.Mostoftheinformationappliestoeveryoneingeneral;
however,noteveryonehasthesamebodytype.Weeachhavedifferentresponsesto
exercisedependingonourchoiceofintensityanddiet.Beforemakinganychangesin
yourlifestyle,youshouldconsultwithaphysiciantodiscoverthebestsolutionforyour
individualbodytype.Theauthor,writer,editors,andgraphicdesignershallhave
neitherliabilitynorresponsibilitytoanypersonorentitywithrespecttoanydamage
orinjuryallegedtobecauseddirectlyorindirectlybytheinformationcontainedin
thisbook.
About the Author
LeeHaywardisacompetitivebodybuilder,musclebuildingcoach,
andoneofthemostsoughtoutf itnessprofessionalsonline.
Forover10yearshehascommittedhislifetohelpingaspiring
bodybuildersandf itnessenthusiastsbuildleanmuscle,burnoff
stubbornbodyfat,anddevelopalean,athleticmuscularphysiquethat
theycanbeproudof.
LeesTotalFitnessBodybuildingwebsitehasbeenonlinesinceJanuary
1999andhasbecomeoneoftheInternetsmostpopularbodybuilding
andf itnesswebsites,whichaveragesover100,000visitorseachmonth.
Whetheryourgoalistomakeacompletephysiquetransformation,or
justloseafewpoundsofstubbornbellyfat,LeeHaywardcanhelpget
theresultsyouwant!
Lee Hayward
Muscle Building Coach
ForalimitedtimeLeeisgivingawayacomplete10PartMuscle
BuildingTipseCourseinwhichhesharessomekillertrainingand
nutritiontricksthatwillhelpyoupackonsolidmusclemass,strip
awayexcessbodyfat,andtransformyoursoftmushybodyintoaripped
powerfulphysiqueinrecordtime!
This10PartMuscleBuildingeCoursehasarealworld$47value,but
rightnowyoucansignupanddownloaditforFREEat:
www.LeeHayward.com.
Contents
1. Introduction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
2. The Workout Routine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Weeks1,2,and3 ...................................................... 4
Weeks4,5,and6 ...................................................... 6
Weeks7,8,and9 ...................................................... 8
Weeks10,11,and12 .................................................... 10
WhenYouHaveCompletedtheProgram .................................. 11
3. Exercise Photos . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
LegExtension ......................................................... 12
LegCurl .............................................................13
FullSquat............................................................13
LegPress ............................................................. 14
HackSquat ........................................................... 14
StandingCalfRaise ....................................................15
SeatedCalfRaise ......................................................15
InclineSitup......................................................... 16
LegRaise............................................................. 16
PulldownAbCrunch ..................................................17
Crunch ..............................................................17
FlatBarbellBenchPress ................................................ 18
InclineBarbellBenchPress .............................................. 18
DeclineBarbellBenchPress............................................. 19
InclineDumbbellBenchPress ........................................... 19
Dip .................................................................20
12WeekMassandPowerTrainingWorkoutProgram iv
PushupwithFeetElevatedontheStabilityBall.............................20
DumbbellBenchPressontheStabilityBall................................. 21
BarbellShoulderPress(MilitaryPress) .................................... 21
DumbbellShoulderPress ...............................................22
BarbellShrug.........................................................22
BentoverDumbbellLateralRaise ........................................ 23
BicepBarbellCurls..................................................... 23
DumbbellSideLateralRaise .............................................24
DumbbellFrontLateralRaise ............................................ 25
BarbellUprightRow ................................................... 25
BentoverBarbellRow ..................................................26
ChestsupportedRow ..................................................26
OnearmDumbbellRow ................................................27
LatPulldown.........................................................27
RegularDeadlift .......................................................28
PartialPowerRackDeadlift..............................................28
StiffleggedDeadlift ....................................................29
Hyperextension.......................................................29
SeatedCableRows .....................................................30
CableUprightRow.....................................................30
EZBarbellCurl ........................................................31
DumbbellCurl........................................................31
BicepCableCurl....................................................... 32
DumbbellPreacherCurl................................................ 32
BarbellPreacherCurl................................................... 33
OnearmOverheadDumbbellTricepsExtension............................ 33
TricepPushdown .....................................................34
LyingTricepExtension .................................................34
LeeHayward
12WeekMassandPowerTrainingWorkoutProgram v
Introduction
Igetalotofemailfrompeopleaskingmeallsortsofexerciserelated
questionssuchas:
HowmanydaysperweekshouldIworkout?
HowmanyexercisesshouldIdoforeachbodypart?
HowmanysetsandrepsshouldIdo?
ShouldIliftheavyweightslowrepsorlightweightshighreps?
HowoftenshouldItraineachbodypart?
Andsoon.
InthisdocumentIwillcoverthesequestionsandlayouta12week
workoutprogramthatyoucanfollowtomakesomegoodprogress.
Hopefully,Iwillclearupsomeoftheconfusionaboutworkingout.
Thereisreallynorightorwrongwaytoworkout.Youcouldask10
differentbodybuilderstoexplaintheirworkoutroutineandmost
likelyyouwouldget10differentanswers.
Everythingworks,butnothingworksforever.Thisisprobably
themostimportantthingtorememberformakingconsistentprogress
withyourworkouts.Youcanfollowmostanytypeofworkoutroutine,
andyouwillmakegoodprogressforthef irstfewweeks(providedthat
youaregettingadequatenutrition,rest,etc.).Butgenerallyafterafew
weeksoffollowingasetworkoutprogram,yourprogresswillslow
downandeventuallyyouwillnolongermakeprogresswiththat
routine.
Ourbodiesareverysmartandnaturallyaccommodatetostress.Your
bodywilladdaslittlemuscleasnecessarytogetthejobdone.Thisis
whyconstructionworkersgetonlybigenoughtohandletheexact
12WeekMassandPowerTrainingWorkoutProgram 1
Introduction
amountofworktheydoduringadayandnobigger,eventhoughthey
aredoingphysicalworkalldaylong.
Addingmuscleisaveryunnaturalthingtoyourbody.Youmust
constantlythrowcurveballsatyourmusclestogetthemtogrow.
Generally,youwillmakethebestprogressforthef irst3weeksof
startinganewworkoutroutine.After3weeks,yourbodystartstoadapt
andyourprogresswillslowdown.
InthefollowingworkoutroutineIhaveplaced4different3week
workoutcyclesbacktobacktomakea12weekworkoutprogram.
Thisprogramrequiresyoutoworkout4daysperweek.Ideallyyou
wouldworkoutonMonday,Tuesday,Thursday,andFriday,andreston
Wednesdaysandweekends.Butifthisdoesntf ityourschedule,you
canworkoutonotherdaysoftheweek.Justmakesurethatyoudonot
workoutformorethan2daysinarowbeforetakingadayoff.By
doingthisyouwillgiveyourbodyplentyoftimeforrecuperationand
musclegrowth.Musclesdonotgrowwhileyouareworkingout;
theygrowwhileyouareresting.Workingoutwillstressand
damagethemusclesslightly.Thenyourbodyreactsbybuildingupthe
musclesinordertohandletheextraworkandstress.
LeeHayward
12WeekMassandPowerTrainingWorkoutProgram 2
The Workout Routine
The12weekprogramisdividedintofourcycles.Youwillfocuson
differentexercisesduringeach3weekcycle.Thiswillallowyouto
makeconsistentprogressoverthelongterm.
Youwillnotlosestrengthbychangingexerciseslikethiseveryfew
weeks.Infact,thiswillhelpyoutomakeconsistentstrengthgains.
Eventhoughyoumaybedoingdifferentexercisesandworkingthe
musclesfromdifferentangles,youwillstillbuildupstrengthinthese
musclegroups.
Ifyoustickwithaparticularexerciseorworkoutroutineformorethan
6weeks,yourstrengthgainswillstopandinmanycasesyouwill
actuallylosestrength.Forexample,youmaystartagreatworkout
routineandforthef irstfewweeksmakegoodprogress;youareableto
increasetheweightsthatyouareliftingandyoufeelreallygoodabout
theroutine.Butthenafterseveralweeksyouf indthatyouareno
longermakingprogressandeventuallyyouarestrugglingtoliftthe
weightsthatyoupreviouslyliftedwithnoproblems.
Thekeytoavoidingthispitfallistochangeyourmajormusclegroup
exerciseseveryfewweeks.Thisway,youcanstillworkthemuscles
hardandmakeconsistentprogress.Andbecauseyouareworkingthe
musclesandjointsatdifferentangles,youcanavoidinjuriescausedby
doingrepetitivemovements.
Note:Theexercisesinthefollowingchartarehyperlinkedtotheir
photosinExercisePhotosonpage 12.
12WeekMassandPowerTrainingWorkoutProgram 3
TheWorkoutRoutine
Weeks 1, 2, and 3
Dothefollowingworkoutroutineinweeks13.
Keeprecordsoftheexercises,weights,sets,andrepsthatyoudo.Each
workout,trytobeatwhatyoudidforyourpreviousworkout.Withthe
squat,deadlift,andinclinebarbellbenchpress,trytoadd5poundsto
thebareachweekanddothesamenumberofsetsandreps.
Day
Exercise
Work
Monday
Light cardio
5 min. to warm up
Full squats
Do a couple of warmup sets first
5 sets of 5 reps (train heavy, but not to
failure)
Regular deadlifts
Do a couple of warmup sets first
5 sets of 5 reps (train heavy, but not to
failure)
Tuesday
Standing calf raises
5 sets of 10 reps
Leg raises
5 sets of 10 reps
Incline sit-ups
3 sets of 10-20 reps
Light cardio
5 min. to warm up
Incline barbell bench press
Do a couple of warmup sets first
5 sets of 5 reps (train heavy, but not to
failure)
Seated dumbbell shoulder
press
5 sets of 8 reps
Bicep cable curls
(from the low pulley)
5 sets of 10 reps
Tricep push-downs (using
straight bar attachment)
5 sets of 10 reps
Bent-over dumbbell lateral
raises
3 sets of 10-15 reps
Wednesday
REST
REST
Thursday
Light cardio
5 min. to warm up
Leg press
Do a couple of warmup sets first
4 sets of 15 reps
LeeHayward
Leg curls
4 sets of 15 reps
Wide-grip lat pull-downs
4 sets of 15 reps
Hyper-extensions
4 sets of 10 reps
Pull-down ab crunches
4 sets of 15 reps
12WeekMassandPowerTrainingWorkoutProgram 4
TheWorkoutRoutine
Day
Exercise
Work
Friday
Light cardio
5 min. to warm up
Incline dumbbell bench press Do a couple of warmup sets first
4 sets of 10 reps
LeeHayward
Dumbbell side lateral raises
4 sets of 10 reps
Dumbbell curls
4 sets of 12 reps
Tricep push-downs
(with rope attachment)
4 sets of 12 reps
Barbell upright rows
3 sets of 15 reps
12WeekMassandPowerTrainingWorkoutProgram 5
TheWorkoutRoutine
Weeks 4, 5, and 6
Dothefollowingworkoutroutineinweeks46.
Keeprecordsoftheexercises,weights,sets,andrepsthatyoudo.Each
workout,trytobeatwhatyoudidforyourpreviousworkout.Withthe
declinebenchpressandthebentoverbarbellrow,trytoadd5pounds
tothebareachweekanddothesamenumberofsetsandreps.
Day
Exercise
Work
Monday
Light cardio
5 min. to warm up
Bent-over barbell rows
Do a couple of warmup sets first
5 sets of 8 reps
Tuesday
Barbell shoulder shrugs
5 sets of 10 reps
Leg extensions
5 sets of 10 reps
Leg curls
5 sets of 10 reps
Seated calf raises
5 sets of 10 reps
Incline sit-ups
3 sets of 10-20 reps
Light cardio
5 min. to warm up
Decline barbell bench press
Do a couple of warmup sets first
5 sets of 5 reps (train heavy, but not to
failure)
Seated barbell shoulder press 5 sets of 8 reps
(military press)
Barbell preacher curls
5 sets of 10 reps
Lying triceps extension
(with the EZ bar)
5 sets of 10 reps
Cable upright rows
(from the low pulley)
3 sets of 15 reps
Wednesday
REST
REST
Thursday
Light cardio
5 min. to warm up
Hack squats
Do a couple of warmup sets first
4 sets of 15 reps
LeeHayward
Stiff-legged deadlifts
4 sets of 15 reps
Seated cable rows
4 sets of 15 reps
Leg raises
4 sets of 12 reps
Crunches
4 sets of 25+ reps
12WeekMassandPowerTrainingWorkoutProgram 6
TheWorkoutRoutine
Day
Exercise
Work
Friday
Light cardio
5 min. to warm up
Flat dumbbell bench press
(use dumbbells instead of a
barbell)
Do a couple of warmup sets first
Dumbbell front lateral raises
4 sets of 10 reps
Bicep barbell curls
4 sets of 12 reps
Tricep push-downs
(with V-bar attachment)
4 sets of 12 reps
Close-grip lat pull-downs
4 sets of 15 reps
LeeHayward
4 sets of 10 reps
12WeekMassandPowerTrainingWorkoutProgram 7
TheWorkoutRoutine
Weeks 7, 8, and 9
Dothefollowingworkoutroutineinweeks79.
Keeprecordsoftheexercises,weights,sets,andrepsthatyoudo.Each
workout,trytobeatwhatyoudidforyourpreviousworkout.Withthe
squat,partialdeadlift,andflatbarbellbenchpress,trytoadd5pounds
tothebareachweekanddothesamenumberofsetsandreps.
Day
Exercise
Work
Monday
Light cardio
5 min. to warm up
Full squats
Do a couple of warmup sets first
5 sets of 5 reps (train heavy, but not to
failure)
Partial power rack deadlifts
Do a couple of warmup sets first
5 sets of 5 reps (train heavy, but not to
failure)
Tuesday
Chin-ups
4 sets of as many reps as you can do
Pull-down ab crunches
5 sets of 10 reps
Leg raises
5 sets of 10 reps
Light cardio
5 min. to warm up
Flat barbell bench press
Do a couple of warmup sets first
5 sets of 5 reps (train heavy, but not to
failure)
Wednesday
LeeHayward
Bent-over dumbbell lateral
raises
4 sets of 10 reps
Dumbbell side lateral raises
4 sets of 10 reps
Dumbbell front lateral raises
4 sets of 10 reps
Bicep cable curls
(from the low pulley)
5 sets of 10 reps
Tricep push-downs (using
straight bar attachment)
5 sets of 10 reps
REST
REST
12WeekMassandPowerTrainingWorkoutProgram 8
TheWorkoutRoutine
Day
Exercise
Work
Thursday
Light cardio
5 min. to warm up
Hack squats
Do a couple of warmup sets first
5 sets of 10 reps
Friday
Leg press
4 sets of 15 reps
Chest-supported rows (such
as the T-bar row, hammer
strength seated row, etc.)
4 sets of 10 reps
Hyper-extensions
4 sets of 10 reps
Pull-down ab crunches
4 sets of 15 reps
Light cardio
5 min. to warm up
Dumbbell bench press on the Do a couple of warmup sets first
stability ball
4 sets of 10 reps
LeeHayward
Dumbbell shoulder press on
the stability ball
4 sets of 10 reps
EZ bar biceps curls
4 sets of 12 reps
One-arm overhead dumbbell
extensions
4 sets of 12 reps
One-arm dumbbell rows
3 sets of 15 reps
12WeekMassandPowerTrainingWorkoutProgram 9
TheWorkoutRoutine
Weeks 10, 11, and 12
Dothefollowingworkoutroutineinweeks1012.
Keeprecordsoftheexercises,weights,sets,andrepsthatyoudo.Each
workout,trytobeatwhatyoudidforyourpreviousworkout.Withthe
weighteddipsandlegpress,trytoadd5poundstothebareachweek
anddothesamenumberofsetsandreps.
Day
Exercise
Work
Monday
Light cardio
5 min. to warm up
Leg press
Do a couple of warmup sets first
5 sets of 5 reps (train heavy, but not to
failure)
Stiff-legged deadlifts
Do a couple of warmup sets first
5 sets of 5 reps (train heavy, but not to
failure)
Tuesday
Wide-grip lat pull-downs
4 sets of 10 reps
Incline sit-ups
5 sets of 15 reps
Leg raises
5 sets of 15 reps
Light cardio
5 min. to warm up
Dips (add extra weight if
needed)
Do a couple of warmup sets first
Chin-ups
4 sets of as many reps as you can do
Side lateral raises
4 sets of 10 reps
5 sets of 5 reps (train heavy, but not to
failure)
Seated barbell shoulder press 4 sets of 10 reps
(military press)
Bicep dumbbell preacher curls 5 sets of 10 reps
Tricep push-downs
5 sets of 10 reps
Wednesday
REST
REST
Thursday
Light cardio
5 min. to warm up
Full squats
4 sets of 15 reps
Leg curls
4 sets of 15 reps
Leg extensions
4 sets of 15 reps
Seated cable rows
4 sets of 10 reps
Standing calf raises
4 sets of 10 reps
Pull-down ab crunches
4 sets of 15 reps
LeeHayward
12WeekMassandPowerTrainingWorkoutProgram 10
TheWorkoutRoutine
Day
Exercise
Work
Friday
Light cardio
5 min. to warm up
Push-ups with feet elevated
on a stability ball
4 sets of as many reps as you can do
Seated dumbbell shoulder
press
4 sets of 10 reps
Standing one-arm dumbbell
curls
4 sets of 12 reps
One-arm overhead dumbbell
triceps extensions
4 sets of 12 reps
Close-grip lat pull-downs
4 sets of 15 reps
Superset
these
two
exercises
When You Have Completed the Program
Afteryoucompletethis12weekworkoutprogram,youcangothrough
theprogramagainandstrivetobeatyourpersonalbestliftsfromthe
f irsttimethrough.Oryoucanmoveontosomethingtotallydifferent.
LeeHayward
12WeekMassandPowerTrainingWorkoutProgram 11
Exercise Photos
Herearepicturesofalltheexercisesthatyouwillbedoingduringthe
12weektrainingprogramIhaveoutlinedforyou.Mostofthemare
prettystraightforward,butifyouareunsureofanyoftheexercises,
youcanrefertotheseexercisepictures.
Leg Extension
12WeekMassandPowerTrainingWorkoutProgram 12
ExercisePhotos
Leg Curl
Full Squat
LeeHayward
12WeekMassandPowerTrainingWorkoutProgram 13
ExercisePhotos
Leg Press
Hack Squat
LeeHayward
12WeekMassandPowerTrainingWorkoutProgram 14
ExercisePhotos
Standing Calf Raise
Seated Calf Raise
LeeHayward
12WeekMassandPowerTrainingWorkoutProgram 15
ExercisePhotos
Incline Sit-up
Leg Raise
LeeHayward
12WeekMassandPowerTrainingWorkoutProgram 16
ExercisePhotos
Pull-down Ab Crunch
Crunch
LeeHayward
12WeekMassandPowerTrainingWorkoutProgram 17
ExercisePhotos
Flat Barbell Bench Press
Incline Barbell Bench Press
LeeHayward
12WeekMassandPowerTrainingWorkoutProgram 18
ExercisePhotos
Decline Barbell Bench Press
Incline Dumbbell Bench Press
LeeHayward
12WeekMassandPowerTrainingWorkoutProgram 19
ExercisePhotos
Dip
Push-up with Feet Elevated on the Stability Ball
LeeHayward
12WeekMassandPowerTrainingWorkoutProgram 20
ExercisePhotos
Dumbbell Bench Press on the Stability Ball
Barbell Shoulder Press (Military Press)
LeeHayward
12WeekMassandPowerTrainingWorkoutProgram 21
ExercisePhotos
Dumbbell Shoulder Press
Barbell Shrug
LeeHayward
12WeekMassandPowerTrainingWorkoutProgram 22
ExercisePhotos
Bent-over Dumbbell Lateral Raise
Bicep Barbell Curls
LeeHayward
12WeekMassandPowerTrainingWorkoutProgram 23
ExercisePhotos
Dumbbell Side Lateral Raise
LeeHayward
12WeekMassandPowerTrainingWorkoutProgram 24
ExercisePhotos
Dumbbell Front Lateral Raise
Barbell Upright Row
LeeHayward
12WeekMassandPowerTrainingWorkoutProgram 25
ExercisePhotos
Bent-over Barbell Row
Chest-supported Row
LeeHayward
12WeekMassandPowerTrainingWorkoutProgram 26
ExercisePhotos
One-arm Dumbbell Row
Lat Pull-down
LeeHayward
12WeekMassandPowerTrainingWorkoutProgram 27
ExercisePhotos
Regular Deadlift
Partial Power Rack Deadlift
LeeHayward
12WeekMassandPowerTrainingWorkoutProgram 28
ExercisePhotos
Stiff-legged Deadlift
Hyper-extension
LeeHayward
12WeekMassandPowerTrainingWorkoutProgram 29
ExercisePhotos
Seated Cable Rows
Cable Upright Row
LeeHayward
12WeekMassandPowerTrainingWorkoutProgram 30
ExercisePhotos
EZ Barbell Curl
Dumbbell Curl
LeeHayward
12WeekMassandPowerTrainingWorkoutProgram 31
ExercisePhotos
Bicep Cable Curl
Dumbbell Preacher Curl
LeeHayward
12WeekMassandPowerTrainingWorkoutProgram 32
ExercisePhotos
Barbell Preacher Curl
One-arm Overhead Dumbbell Triceps Extension
LeeHayward
12WeekMassandPowerTrainingWorkoutProgram 33
ExercisePhotos
Tricep Push-down
Lying Tricep Extension
LeeHayward
12WeekMassandPowerTrainingWorkoutProgram 34
