12-Wk Hardcore Plan - JohnFrankJr.com

Welcome to my 12-Week Hardcore Workout Plan sponsored by Xander of ExtremeIronBodybuilding.com!

Here I will log my daily nutrition along with my workout plan. Check in often for picture updates.

Current:
Age: 25
Height: 6'
Weight: 214.4 lbs

I would like to thank Xander for sponsoring my 12-week journey and providing the funds for Jack3d, Decacor, MusclePharm Combat, and a 6 months Golds Gym membership.

Front:
goo.gl/Ak4IJ
goo.gl/gfgKp

Back:
goo.gl/jjBOQ
goo.gl/iVuVH

Other Log:
Extremeironbodybuilding.com/forums/showthread.php?5388-12-Wk-Hardcore-Plan-JohnFrankJr-com&p=12229#post12229

JohnFrankJr.com

12-Wk Hardcore Nutrition Plan

Breatfast
Egg whites
Oats
Tea

Meal 2
Lean Steak
Brown rice

Mid-morning
Chicken
Sweet potato
Broccoli

Lunch
Fish
Brown rice
Broccoli

Mid-afternoon
Chicken
Sweet potato
Broccoli

Pre workout
Tilapia
Brown rice
Tea

Post workout
Protein shake

Dinner
Lean steak
Broccoli

Nighttime snack
Meal replacement shake

Week 1, Day 1: Legs

Morning
20 minute stair master

Afternoon workout
Leg Press
4-5 warm-up sets of 10-12 reps
3 sets to failure in 10-20 reps

Hamstring curl
2 warm-up sets of 15 reps
3 sets of failure in 12-15 reps

Lying hamstring curl
2 warm-up sets of 15 reps
3 sets of failure in 12-15 reps

Leg extensions
2 warm-up sets of 15-20 reps
2 sets of failure in 15-20 reps

Hack squat
2 warm-up sets of 15-20 reps
3 sets to failure in 20-30 reps

Cardio
20 minutes

Week 1, Day 2: Chest & Triceps

Morning
20 minute stair master

Afternoon workout
Flat Dumbbell Press
3 warm-up sets of 6-10 reps
3 sets to failure in 6-10 reps

Incline flyers
2 sets to failure in 8-15 reps

Straight-arm pullover
2 sets to failure in 10-12 reps

Rope extension
3 sets to failure in 10-12 reps

Lying cable extensions
3 sets to failure in 10-12 reps

Overhead dumbbell extension
3 sets to failure in 10-12 reps

Cardio
20 minutes

Sponsored by: ExtremeIronbodybuilding.com

Week 1, Day 3: Rest & Cardio

Afternoon
30 minute jog

Sponsored by: ExtremeIronbodybuilding.com

Week 1, Day 4: Back & Biceps

Cardio
20 minutes

Reverse-Grip Pulldowns
1 warm up set of 8-10 reps
3 sets of 8-10 reps

Bent Over Barbell Row
1 warm up set of 8-10 reps
3 sets of 10-12 reps


Hyperextensions (Back Extensions)
1 warm up set of 10-12 reps
2 sets of 10-12 reps

Straight-Arm Pulldown
7 sets of 10-15 reps

Concentration Curls
2 warm up sets of 12-15 reps, per arm
3 sets of 12-15 reps, per arm

Dumbbell Alternate Bicep Curl
3 sets of 12-15 reps, per arm

Cable Curls
3 sets of 15-20 reps, per arm

Cardio
20 minutes


Sponsored by: ExtremeIronbodybuilding.com

Week 1, Day 5: Shoulders, Calves & Abs

Cardio
20 min

Seated Barbell Military Press
2 warm up sets of 6-8 reps
3 sets of 6-8 reps

Side Lateral Raise
1 warm up sets of 12-15 reps
3 sets of 12-15 reps

Upright Barbell Row
3 sets of 7 reps

Lying Rear Delt Raise
7 sets of 12-15 reps

Superset:
Weighted Sit-Up
3 sets of 15-20 reps

Seated Calf Raise
3 sets of 20 reps
Resume Normal Sets:


Standing Calf Raises
3 sets of 18-20 reps, 1 foot at a time

Cardio
20 min



Sponsored by: ExtremeIronbodybuilding.com

Week 1, Day 6: Muscle Anatomy

Rest



Sponsored by: ExtremeIronbodybuilding.com

Week 1, Day 7: Legs

Legs Workout

Cardio
20 minutes
Superset:

Leg Extensions
2 sets of 30 reps

Hamstring Curls
2 sets of 20 reps
Superset:

Walking Lunges
3 sets of 40 steps

Standing Leg Curl
3 sets of 15-20 reps
Resume Regular Sets

Leg Press
3 sets of 50 reps
Superset: Repeat Exercises 1 & 2

Leg Extensions
1 sets of 30 reps

Hamstring Curls
1 sets of 20 reps
Resume Regular Sets

Cardio
20 minutes



Sponsored by: ExtremeIronbodybuilding.com

Week 2, Day 8: Chest & Triceps

Cardio
20 minutes

Flat Dumbbell Press
2 warm-up sets of 8-10 reps
2 sets to failure in 6-8 reps

Flat Bench Flyes
1 warm-up set of 8-10 reps
3 sets to failure in 8-10 reps

Incline Cable Flyes
1 warm-up set of 8-10 reps, 2 sets to failure in 8-10 reps, 1 drop set to failure

Cable Crossover
1 warm-up set of 8-10 reps, 2 sets to failure in 8-10 reps, 1 drop set to failure

Tricep Cable Pushdowns
1 warm-up set of 8-10 reps, 2 sets to failure in 16-18 reps, 1 drop set to failure

Reverse Cable Pushdowns
1 warm-up set of 8-10 reps, 2 sets to failure in 16-18 reps, 1 drop set to failure
Giant Set:

Head Smackers
3 sets of 7 reps

Skull Crushers
3 sets of 7 reps

Rockers
3 sets of 7 reps
Resume Regular Sets

Cardio
20 minutes



Sponsored by: ExtremeIronbodybuilding.com

Week 2, Day 9: Dealing With Sickness & Traveling

Rest & Cardio



Sponsored by: ExtremeIronbodybuilding.com

Week 2, Day 10: Shoulders

Cardio
20 min

Smith Machine Overhead Shoulder Press (behind the head)
2 warm up sets of 8-10 reps
3 sets to failure in 6-8 reps

Machine Shoulder (Military) Press (One-Arm)
1 warm up set of 8-10 reps
2 sets to failure in 8-10 reps, 1 drop set to failure
Superset:


Side Lateral Raise
1 warm up set of 8-10 reps
3 sets to failure in 12-16 reps

Side Lateral Raise (Starting behind back)
3 sets to failure in 12-15 reps
Resume Normal Sets:


Dumbbell Shrug
1 warm up set of 8-10 reps
3 sets to failure in 12-20 reps

Reverse Machine Flyes
1 warm up set of 8-10 reps
7 sets of 12-15 reps

Cardio
20 min



Sponsored by: ExtremeIronbodybuilding.com

Week 2, Day 11: Calves & Abs Workout
Calves & Abs

Cardio
20 min

Standing Calf Raises
2 warm up sets of 8-10 reps
4 sets to failure in 12-15 reps

Donkey Calf Raises
4 sets to failure in 18-20 reps

Hanging Leg Raise
3 sets to failure in 20 reps

Cardio
20 min


Sponsored by: ExtremeIronbodybuilding.com

Week 2, Day 12: Back & Biceps Workout
Back & Biceps

Cardio
20 min

Reverse-Grip Pulldowns
1 warm up set of 8-10 reps
3 sets to failure in 8-10 reps

Wide-Grip Lat Pulldown
1 warm up set of 8-10 reps
3 sets to failure in 8-12 reps

One-Arm Dumbbell Row
1 warm up set of 8-10 reps
3 sets to failure in 8-12 reps

Romanian Deadlift
1 warm up set of 8-10 reps
3 sets to failure in 16 reps

Hammer Curls
1 warm up set of 8-10 reps
3 sets to failure in 18-20 reps

Machine Preacher Curls
1 warm up set of 8-10 reps
3 sets to failure in 14-16 reps

EZ-Bar Curl
1 warm up set of 8-10 reps
3 sets to failure in 8-10 reps

Cardio
20 min


Sponsored by: ExtremeIronbodybuilding.com

Week 2, Day 13: Fight Off Cravings & Burn Fat While Eating Out!

Ready Kris's tips on website: bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-week-2-day-13.html


Sponsored by: ExtremeIronbodybuilding.com

Week 2, Day 14: Leg Workout

Cardio
20 min
Superset:


Leg Extensions
3 sets to failure in 18-20 full and partial reps

Seated Leg Curl
3 sets to failure in 12-15 reps
Superset:


Hack Squat
4 sets to failure in 50 reps

Standing Leg Curl
4 sets to failure in 18-20 reps


Cardio
20 min



Sponsored by: ExtremeIronbodybuilding.com

Week 3, Day 15: Chest & Triceps Workout
Chest & Triceps:

Cardio
20 min

Seated Barbell Twist
150 reps, per side

Dumbbell Bench Press
2 warm up sets of 8-10 reps
2 sets to failure in 6-8 reps

Straight-Arm Dumbbell Pullover
1 warm up set of 8-10 reps
2 sets to failure in 10-12 reps

Incline Dumbbell Flyes
2 sets to failure in 10-12 reps
1 drop set to failure

Cable Rope Overhead Triceps Extension
1 set to failure in 12-15 reps
2 drop sets to failure

Dips - Triceps Version
3 sets to failure in 12-15 reps
Superset:


Lying Dumbbell Tricep Extension
3 sets to failure in 10-12 reps

Pushups (Close and Wide Hand Positions)
3 sets to failure
Resume normal sets:


Bench Dips
3 sets to failure in 12-15 reps

Cardio
20 min

Seated Barbell Twist
150 reps, per side


Sponsored by: ExtremeIronbodybuilding.com

Week 3, Day 16: Back & Biceps Workout
Back & Biceps:

Cardio
20 min

Seated Barbell Twist
150 reps, per side

Reverse-Grip Pulldowns
1 warm up set of 10-12 reps
3 sets to failure in 10-12 reps

Wide-Grip Lat Pulldown
3 sets to failure in 12-15 reps

Bent Over Two-Dumbbell Row
3 sets to failure in 15-17 reps

V-Bar Pullup (with legs elevated)
3 sets to failure in 10-12 reps

Dumbbell Alternate Bicep Curl
1 warm up set of 8-10 reps
3 sets to failure in 12-14 reps

One Arm Dumbbell Preacher Curl
1 warm up set of 8-10 reps
3 sets to failure in 12-14 reps

Spider Curl
3 sets to failure in 15-20 reps

Cardio
20 min

Seated Barbell Twist
150 reps, per side


Sponsored by: ExtremeIronbodybuilding.com

Week 3, Day 17: Fat In Your Diet

Ready Kris's tips on: bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-week-3-day-17.html


Sponsored by: ExtremeIronbodybuilding.com

Week 3, Day 18: Eating While Traveling

Read Kris's tips: bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-week-3-day-18.html

Week 3, Day 18: Eating While Traveling

Week 3, Day 19: Shoulders, Calves & Abs Workout
Shoulders, Calves & Abs Workout

Cardio
20 min

Seated Barbell Twist
150 reps, per side
Superset:


Side Lateral Raise
3 sets to failure in 12-15 reps

Front Dumbbell Raise
2-3 sets to failure in 12-15 reps
Resume normal sets:


Machine Shoulder (Military) Press
1 warm up set of 8-10 reps
3 sets to failure in 12-15 reps

Seated Bent-Over Rear Delt Raise
7 sets to failure in 12-15 reps

Standing Calf Raises
1 warm up set of 8-10 reps
5 sets to failure in 20 reps

Sit-Up
3 sets to failure

Cardio
20 min

Seated Barbell Twist
150 reps, per side


Sponsored by: ExtremeIronbodybuilding.com

Week 3, Day 20: Leg Workout
Leg Workout:

Cardio
20 min

Seated Barbell Twist
150 reps, per side

Leg Extensions
2 warm up sets of 8-10 reps
1 drop set of 100 total reps

Leg Press
2 warm up sets of 8-20 reps
3 rest-pause sets to failure in 30 reps

Standing Leg Curl
1 warm up set of 8-10 reps
3 sets to failure in 20 reps

Hack Squat
2 warm up sets of 8-10 reps
3 rest-pause sets to failure in 30 reps

Cardio
20 min

Seated Barbell Twist
150 reps, per side


Sponsored by: ExtremeIronbodybuilding.com

Week 3, Day 21: Clearing Up Carb Confusion

bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-week-3-day-21.html


Sponsored by: ExtremeIronbodybuilding.com