Hey Guys,
Below you will have full access to my entire protocol, I do have a few disclaimers however!
First, remember this is my protocol and it is not tailored for anyone other then myself, if you are planning on competing I strongly advice your protocol is tailored to you!
You can purchase a Personalized Contest Prep here on my website.
Second, All rights Reserved by Michael Alvarez 2017 Exclusively For PerfitnessPT.com
PerfitnessPT.Com does not guaruntee results nor is responsible for any health conditions
Third, Any questions or concerns Contact NCSF Certified Personal Trainer Michael Alvarez Contact (310) 801-8266
Email: Wolfofitness@gmail.com
(14 Weeks Out )
Nutrition M-Friday
Meal 1- 4 Whole Eggs, 510 Grams Liquid Egg Whites, 2 slices Uncured Turkey Bacon
Meal 2- 2 scoops Protein Shake, 1 power crunch Bar
Meal 3- 8 oz. Salmon or 8 oz. Steak, Veggies 1 cup
Meal 4- 6 oz. Chicken Breast, 1/4 avocado, Veggies 1 Cup
Meal 5- 8 oz. White Fish 1/4 avocado, Veggies 1 Cup
Meal 6- 8 oz. 99% Lean Ground Turkey 1/2 avocado, Veggies 1 Cup
S-Sunday
Meal 1- 2 Cups Oatmeal, 1 scoop Protein Powder, 100 Grams Strawberries
Meal 2- 1 scoop Protein Powder, 100 Grams Strawberries
Meal 3- 2 Cups of White Rice, 7 oz. Chicken Breast
Meal 4- 8 oz. 99% Lean Ground Turkey, 8 oz. Sweet Potato
Meal 5- 8 oz. White Fish, 140 Grams Cooked White Rice
Meal 6- 8 oz. 99% Lean Ground Turkey, 8 oz. Sweet Potato
Training
Monday Legs
Lying Leg Curls-|20|15|12|10|8|6|20
Seated Leg Curls-|12|12|10|8|6|20
Single Leg Curls-|10|10|10|10|10
Stiff Led DeadLifts-|10|10|10|10|10
Hip Abductors-|25|25|25|25
Hyper Extensions-|20|20|20|20
Kick Backs-|12|12|12|12
Tuesday Chest
Decline Hammer Press-|20|15|12|10|8|6|20
Incline Hammer Press-|15|15|12|12|10|8|8|20
Curved Bench Fly's-|12|12|12|12|12|12
Flat Bench Machine Press-|10|10|10|10|10|10|10|10|10|10
Wednesday Arms
Machine Preacher Curls-|20|15|12|10|8|6
Incline Spider Curls-|12|12|12|12|12
Smith Machine Curls-|12|12|12|12|12
Dumbell Curls-|20|20|10|10
Rope Press Down-|20|15|15|10|8|8
Skull Crushers-|10|10|10|10|10
Machine Press Down-|12|12|12|12
Over Head Tricep Extensions-|20|15|12|10|8|6|20
Thursday Back
Barbell BentOver Rows-|20|15|12|10|8|6
T- Bar Hammer Rows-|12|12|12|12
DB Single Arm Rows-|10|10|10|10|
Close Grip Lat Pull Down-|20|15|12|10|8
Smith Machine Rack Pulls-|10|10|10|10|
Friday Shoulders
Lateral Raises-|25|20|15|12|10|8|6|20|25
Side to Front Raise-|12|12|12|12
Hammer Press Machine-|10|10|10|10|10
Machine Shrugs-|10|10|10|10|10
Saturday & Sunday
Rest Day
( 13 Weeks Out )
Nutrition M-Friday
Meal 1- 4 Whole Eggs, 510 Grams Liquid Egg Whites, 2 slices Uncured Turkey Bacon
Meal 2- 2 scoops Protein Shake, 1 power crunch Bar
Meal 3- 8 oz. Salmon or 8 oz. Steak, Veggies 1 cup
Meal 4- 6 oz. Chicken Breast, 1/4 avocado, Veggies 1 Cup
Meal 5- 8 oz. White Fish 1/4 avocado, Veggies 1 Cup
Meal 6- 8 oz. 99% Lean Ground Turkey 1/2 avocado, Veggies 1 Cup
S-Sunday
Meal 1- 2 Cups Oatmeal, 1 scoop Protein Powder, 100 Grams Strawberries
Meal 2- 1 scoop Protein Powder, 100 Grams Strawberries
Meal 3- 2 Cups of White Rice, 7 oz. Chicken Breast
Meal 4- 8 oz. 99% Lean Ground Turkey, 8 oz. Sweet Potato
Meal 5- 8 oz. White Fish, 140 Grams Cooked White Rice
Meal 6- 8 oz. 99% Lean Ground Turkey, 8 oz. Sweet Potato
Training
Monday Legs
Leg Extensions-|20|15|12|10|8|6|20
Machine Front Squats-|20|15|12|10|8|6|20
Decline Leg Press-|20|15|12|10|8|6|
Vertical Leg Press-|20|10|10|10|20
Treadmill- |30 Min.|Incline 15|Speed 3
Abs-|Hanging Knee Tucks|100|
Tuesday Chest
Incline Bench Press-|20|15|12|10|8|6|20
Cable Fly's-|15|15|15|15|10
Machine Flat Fly's-|20|15|12|10|8|6|20
Flat Bench Machine Press-|20|10|10|10|10||8|20|
Treadmill- |20 Min.|Incline 15|Speed 3
Abs-|Hanging Knee Tucks|100|
Wednesday Arms
High Cable Bicep Curls-|20|15|12|10|8|6 Superset
Rope Press Down-|20|20|20|20|20
Seated Concentration Curls-|20|20|20|20|
Over Head Tricep Extensions-|15|15|15|15
Superset
Z-Bar curls Wide Grip-|15|15|15|15
Reverse Forearm Curls-|10|10|10|10|
Superset
Preacher Curls-|10|10|10|10|
Machine Dips- |20|15|12|10|8|6
Superset
Close Grip Bench Press-|20|15|12|10|8|6
Thursday Back
Single Arm Dumbbell BentOver Rows-|20|15|12|10|8|6|20
Pull Ups-12|12|12|12|12
Barbell BentOver Rows-|20|15|12|10|8|6|20
Seated Cable Row-|20|15|12|10|8|20
Behind The Neck Pulldown-|12|12|12|12|
Friday Shoulders
Incline Lateral Raises-|15|15|15|15
Upright Rows-|20|15|12|10|8|6|20
Incline Front Raises-|15|15|15|15
Smith Machine Press-|20|15|12|10|8|6|20
Rear Delt Fly Machine-|20|10|10|10|10|10 Superset
Machine Shrugs-|20|10|10|10|10|10
Saturday & Sunday
Rest Day
( 12-10 Weeks Out )
Nutrition
M-Sunday
Meal 1- 6 Whole Eggs, , 4 slices Uncured Turkey Bacon, 1/2 avocado
Meal 2- 8 oz. Salmon, 1/2 avocado, 6 Asparagus Spears
Meal 3- 7 oz. Chicken Breast, 1/2 avocado, 6 Asparagus Spears
Meal 4- 8 oz. Tuna, 1/2 avocado, 6 Asparagus Spears
Meal 5- 2 scoop Protein Powder Pudding Low Carb
Meal 6- 8 oz. 93.7% Lean Ground Turkey, Veggies 1 Cup
Training
Monday Legs
Leg Extensions-|20|15|12|10|8|6|20
Hack Squats-|12|12|12|12|12|
Decline Leg Press-|20|15|12|12|12|10|8|
Stiff Legs-|15|15|15|15|15 Lying Leg Curls-|20|15|12|10|8|6|20
Tuesday Chest
Bench Press-|20|15|12|10|8|6|20
Incline Dumbbell Fly's-|10|10|1010
Cable Cross Over-|20|15|12|10|8|6|20
Incline Bench Press-|15|15|15|15
Dumbbell Chest Fly's-|25|25|25|25
Wednesday Back
Dumbbell BentOver Rows-|10|10|10|10
Wide Grip Pull Downs-|15|15|15|15
Superset
Cable Pullovers-|15|15|15|15
Barbell BentOver Rows-|20|15|12|10
Hyper Extensions-|12|12|12|12|
Seated Cable Rows-|20|12|12|12|12
Thursday
Rest Day
Friday Shoulders & Triceps
Lateral Raises-|20|15|12|10|8|6|20
Dumbbell Shoulder Press-
Front Raises-|10|10|10|10
Rear Delt Fly Machine-|15|15|15|15
V Bar Tricep Press Down-|20|15|12|10|8|6|20
Close Grip Bench Press-|10|10|10|10
Over Head Extensions-|12|12|12|12|
Kickbacks-|15|15|12|12
Saturday & Sunday
Rest Day
( 9-7 Weeks Out )
M-Sunday
Nutrition
Meal 1- 500 Grams Liquid Egg Beaters , 4 slices Uncured Turkey Bacon, Veggies
Meal 2- 8 oz. Salmon, 1/4 avocado, Veggies
Meal 3- 8 oz. Chicken Breast, 1/2 avocado, 6 Asparagus Spears
Meal 4- 8 oz. White Fish, Veggies
Meal 5- 2 scoop Protein Powder Pudding Low Carb, 1 serving Peanut Butter
Meal 6- 8 oz. 99.1% Lean Ground Turkey, Veggies 1 Cup
Meal 7- 1 serving Peanut Butter
Training
Monday Legs
Leg Extensions-|20|15|12|10|8|6|20
Smith Machine Squats-|12|10|10|10|8|
Decline Leg Press-|12|12|12|12|12
Hack Squats-|10|10|10|10
Treadmill- |60 Min.|Incline 15|Speed 3
Abs-|Hanging Knee Tucks|150|
Tuesday Chest
Incline Bench Press-|20|15|12|10|8|6|20
Cable Cross Overs-|12|12|12|12|12
Machine Fly's-|15|12|10|10|10|10
Flat Bench Machine Press-|15|15|15|15| Superset
Incline Chest Fly's-|15|15|15|15|
Treadmill- |60 Min.|Incline 15|Speed 3
Abs-|Hanging Knee Tucks|150|
Wednesday Back & Shoulders
Wide Grip Pulldowns-|20|15|12|10|8|6|20
Rope Pull Overs-15|15|15|15
Seated Rows Hammer-|12|12|12|12|
High Cable Rear Cross over-|15|15|15|15
Machine Hammer Press-|20|15|12|10|8|6|20
Cable Front Raises-|10|10|10|10
Machine Side Laterals-|12|12|12|12|12
Treadmill- |60 Min.|Incline 15|Speed 3
Abs-|Hanging Knee Tucks|150|
Thursday Arms
Single Arm Cable underhand Tricep Extension-|20|15|15|15|15|
High Machine Preacher Curls-|20|15|12|12|12|
Preacher Curls Machine-|20|15|12|12|12|
Rope Press Down-|20|15|12|10|8|6|20
Treadmill- |60 Min.|Incline 15|Speed 3
Abs-|Hanging Knee Tucks|150|
Friday Back,Biceps & Calves
Dumbbell Bicep Curls-|20|20|20|20
Machine Wide Hammer Rows-|12|12|12|12
Machine Pull Overs-|12|12|12|12
Behind The Neck Pull downs-|25|20|15|12 Single Arm Preacher Curls-|12|12|12|12
Donkey Calf Raises-|25|25|25|25
Treadmill- |60 Min.|Incline 15|Speed 3
Abs-|Hanging Knee Tucks|150|
Saturday & Sunday
Rest Day
( 6-4 Weeks Out )
M-Sunday
Nutrition
Meal 1- 500 Grams Liquid Egg Beaters , 4 slices Uncured Turkey Bacon, 2 Packets Cream Wheat
Meal 2- 2 scoop Protein Powder Pudding Low Carb
Meal 3- 8 oz. Chicken Breast, 100 Grams Sweet Potato
Meal 4- 8 oz. Chicken Breast, 100 Grams Sweet Potato
Meal 5- 8 oz. 99.1% Lean Ground Turkey, 1/2 Avocado
Training
Sunday Shoulders & Triceps
Standing Military Press-|20|15|12|10|8|6|20
Side Cable Raises-|20|15|12|10|8|6|20
Incline Bench Rear Delt Fly-|25|20|15|12|10|8|6|20|25
Over Head Tricep Extension-|20|15|15|15|12
Tricep Extension Machines-|20|15|12|10|8
Machine Shrugs-|12|12|12|12|
Dumbbell Lateral Raises-|12|12|12|12
Treadmill- |60 Min.|Incline 15|Speed 3
Abs-|Hanging Knee Tucks|150|
Monday Legs
Leg Extensions-|25|20|15|12|10|8|6|20|25
Lying Leg Curls-|25|20|15|12|10|8|6|20|25
Single Leg Curls -|25|20|15|12|10|8|6|20|25
1/2 Hacks Squats-|25|20|15|12|10|8|6|20|25
Seated Leg Press-|20|15|12|10|8|6|20|
Treadmill- |60 Min.|Incline 15|Speed 3
Abs-|Hanging Knee Tucks|150|
Tuesday Chest
Dumbbell Bench Press-|20|15|12|10|8|6|20
Incline Bench Press|20|15|12|10|8|6|20
Flat Bench Fly's-|20|15|12|10|8|6|20
Incline Dumbbell Flys-|20|10|10|10|10||8|20|
Treadmill- |60 Min.|Incline 15|Speed 3
Abs-|Hanging Knee Tucks|150|
Wednesday Arms
Preacher Curls-|20|15|12|10|8|6
Rope Press Down-|25|20|215|12|10|8|6|20
Tricep Press Down Bar-|15|12|10|8|6|20|
Over Head Tricep Extensions-|15|15|15|15
Dumbbell Tricep Extensions-|10|10|10|10
Tricep Press down-|10|10|10|
Superset
Single Arm Preacher Curls-|20|15|15|15|12
Dumbbell Curls |20|15|12|10|20
Superset
Over Head Rope Extension-10|10|10
Treadmill- |60 Min.|Incline 15|Speed 3
Abs-|Hanging Knee Tucks|150|
Thursday Back & Traps
Underhand Machine Hammer Rows-|20|15|12|10|8|6|20
Superset
Vertical Grip Machine Hammer Rows-|20|15|12|10|8|6|20
Wide Grip Pull Downs-|20|15|12|10|8|6|20
Superset
Wide Grip Seated Cable Row-|20|15|12|10|8|20
Machine Shrugs-|12|12|12|12|
Barbell Shrugs-|10|10|10|10
Hyper Extensions-|20|20|20|20|20
Treadmill- |60 Min.|Incline 15|Speed 3
Abs-|Hanging Knee Tucks|150|
Friday Hamstring & Biceps
Stiff Legs-|20|15|12|10|8|6|20|
Lying Leg Curls-|25|20|15|12|10|8|6|20|25
High Cable Curls-|15|15|15|15
Seated Leg Curls-|25|20|15|12|10|8|6|20|25
Dumbbell Curls-|20|20|20|20| Preacher Curls Single-|15|15|12|10
Treadmill- |60 Min.|Incline 15|Speed 3Abs-|Hanging Knee Tucks|150|
Saturday Chest & Back
Machine Incline Press-|20|15|12|10|8|6|20|
Machine Press-|20|15|12|10|8|6|20|
Behind The neck Pull Down-|20|15|12|10|
Machine Lat Pull Down-|20|15|12|10|8|6|20|
Treadmill- |60 Min.|Incline 15|Speed 3
Abs-|Hanging Knee Tucks|150|
Sunday
Rest Day
( 3-2 Weeks Out )
M-Sunday
Nutrition
Meal 1- 250 Grams Liquid Egg Beaters , 2 slices Uncured Turkey Bacon
Meal 2- 6 oz. Chicken Breast, 84 Grams Sweet Potato
Meal 3- 1/2 Cup White Rice, 99% Lean Ground Turkey 6 oz.
Meal 4- 7 oz. White Fish, Veggies 1 cup
Meal 5- 7 oz. White Fish, Veggies 1 cup
Meal 6- 7 oz. Chicken Breast, Veggies 1 cup
Training
Sunday Shoulders, Triceps & Calves
Smith Machine Press-|20|15|12|10|8|6|20
Seated Lateral Raises-|20|15|12|10|8|6|20
Rear Delt Fly-|20|20|20|20|20
Close Grip Smith Machine Press-20|15|12|10|8|6|20
Tricep V-Bar Pressdown-|12|12|12|12|
Dumbbell Kick Backs-|15|15|15|15
Seated Calves-|25|25 Standing Calf Raises-|50|50
Treadmill- |120 Min.|Incline 15|Speed 3.5
Abs-|Hanging Knee Tucks|300|
Monday Back
Wide Grip Pull Downs-|20|15|12|10|8|20
T-Bar Rows-|20|15|12|10|8|20
Barbell Rows-|20|15|12|10|8|20
Dumbell Pull Overs-|20|15|12|10|20
Treadmill- |120 Min.|Incline 15|Speed 3.5
Abs-|Hanging Knee Tucks|300|
Tuesday Chest
Smith Machine Bench Press-|20|15|12|10|8|6|20
Smith Machine Incline Bench Press|20|15|12|10|8|6|20
Flat Bench Dumbbell Fly's-|20|15|12|10|8|6|20
Cable Fly's-25|20|15|12|10|8|6|20|25
Machine Press-|12|12|12|12
Treadmill- |120 Min.|Incline 15|Speed 3.5
Abs-|Hanging Knee Tucks|300|
Wednesday Arms,Traps & Calves
High Cable Curls-|20|15|12|10|8|6
Rope Press Down-|12|12|12|12|
Tricep Press Down |12|12|12|12|
Over Head Tricep Extensions-|12|12|12|12|
Tricep Press down-|10|10|10|
Single Arm Dumbbell Curls-|20|20|10|10|20
V-Bar Cable Curls- |20|15|12|10|8|6|20 Machine Shrugs-|24|24
Seated Calf Raises-|50|50
Treadmill- |120 Min.|Incline 15|Speed 3.5
Abs-|Hanging Knee Tucks|300|
Thursday Shoulders & Arms
Lateral Raises-|10|10|10|10|
Superset
Rear Delt Fly's-10|10|10|10|
Behind The Neck Press-|12|10|8|6|
High Cable Curls-|12|12|12|
Z-Bar Cable Curls-|12|12|12|
Tricep Press Down UnderHand Single Arm-|10|10|10|10
Treadmill- |120 Min.|Incline 15|Speed 3.5
Abs-|Hanging Knee Tucks|300|
Friday Traps,Back & Shoulders
Trap Dumbbell Shrugs-|20|15|12|10|
Behind The Neck Pull Downs-|20|15|12|10|8|6|20|
Side Delt Machine Raises-|12|12|12
Machine Shoulder Press-|10|10|10|10| Machine Rows-|10|10|10|10|
Treadmill- |120 Min.|Incline 15|Speed 3.5 |Abs-|Hanging Knee Tucks|300|
Saturday Last Leg Day
Leg Extensions-|25|20|15|12|10|8|6|20|25
Lying Leg Curls-|25|20|15|12|10|8|6|20|25
Seated Leg Curls -|25|20|15|12|10|8|6|20|25
Hacks Squats-|20|10|8|6|20
Seated Leg Press-|20|12|12|12|10 Walking Lunges-|21|21|21|21
Treadmill- |120 Min.|Incline 15|Speed 3.5
Abs-|Hanging Knee Tucks|300|
Sunday
Rest Day
( Peak Week )
Saturday 7 Days Out
Nutrition
Massive Reefed
Macros
1000 Grams Carbs
>150 Grams Protein
<100 Grams Fat
Sunday
Nutrition
4 Gallons Water
Meal 1- 4 oz. White Fish, Asparagus
Meal 2- 4 oz. White Fish, Asparagus
Meal 3- 4 oz. White Fish, Asparagus
Monday
3 Gallons Water
Meal 1- 4 oz. White Fish, Asparagus
Meal 2- 4 oz. White Fish, Asparagus (14 Grams Avocado Oil)
Meal 3- 4 oz. White Fish, Asparagus
Meal 4- 4 oz. White Fish, Asparagus (14 Grams Avocado Oil)
Tuesday
2 Gallons Water
Meal 1- 4 oz. White Fish, Asparagus
Meal 2- 4 oz. White Fish, Asparagus (14 Grams Avocado Oil)
Meal 3- 4 oz. White Fish, Asparagus
Meal 4- 4 oz. White Fish, Asparagus (14 Grams Avocado Oil)
Wednesday
1 Gallons Water
Meal 1- 4 oz. White Fish, Asparagus
Meal 2- 4 oz. White Fish, Asparagus (14 Grams Avocado Oil)
Meal 3- 4 oz. White Fish, Asparagus
Meal 4- 4 oz. White Fish, Asparagus (14 Grams Avocado Oil)
Thursday
.5 Gallons Water
Meal 1- 4 oz. White Fish, Asparagus
Meal 2- 4 oz. White Fish, Asparagus (14 Grams Avocado Oil)
Meal 3- 4 oz. White Fish, Asparagus
Meal 4- 4 oz. White Fish, Asparagus (14 Grams Avocado Oil)
Friday
No Food / No Water / Maybe Coffee /
Training
Sunday Shoulders & Chest
Smith Machine Press-|20|15|12|10|8|6|20
Incline Dumbbell Fly's-|25|20|15|12|10|8|6|20|25
Incline Bench Press-|25|20|15|12|10|8|6|20|25
Seated Cable Fly's-|15|12|10|8|15 Dips-|10|10|10|10
Dumbbell Lateral Raises-|15|15|15|15
Smith Machine Shoulder Press-|10|10|10
Dumbbell Rear Fly's-|20|20|20|20
Treadmill- |120 Min.|Incline 15|Speed 3.5
Abs-|Hanging Knee Tucks|300|
Monday Back & Arms
Close Grip Lat Pull Downs-|20|15|12|10|8|20
V-Bar Pull Downs-|20|15|12|10|8|20
Rope Over Head Extensions-|12|12|12|12|
Tricep Press Downs-|12|12|12| Close Grip Bench Press-20|15|12|10|8|20
Treadmill- |120 Min.|Incline 15|Speed 3.5
Abs-|Hanging Knee Tucks|300|
Tuesday Shoulder & Arms
Hammer Overhand Curls-|20||20|20|20|20
Dumbbell Bicep Curls-|20||20|20|20|20
Cable Lateral Raises-|20|15|12|10|8|6|20
Behind The Neck Press-|20|15|12|10|8|6|20|25
Dumbbell Lateral Raises-|15|15|15|15
Superset
Dumbbell Front Raises-|15|15|15|15
Treadmill- |120 Min.|Incline 15|Speed 3.5
Abs-|Hanging Knee Tucks|300|
Wednesday Depletion Workout
Thursday Rest Day| No Cardio|
Friday Weigh Ins
Saturday Show Day