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
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07-02-2012, 07:46 AM #1
12-Wk Hardcore Plan - JohnFrankJr.com
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07-02-2012, 08:05 AM #2
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
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07-02-2012, 08:13 AM #3
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
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07-05-2012, 06:29 AM #4
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
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07-05-2012, 06:30 AM #5
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07-05-2012, 06:32 AM #6
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
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08-01-2012, 11:19 AM #7
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
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08-01-2012, 11:21 AM #8
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08-01-2012, 11:22 AM #9
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
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08-01-2012, 11:22 AM #10
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
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08-01-2012, 11:28 AM #11
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08-01-2012, 11:30 AM #12
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
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08-01-2012, 11:31 AM #13
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08-01-2012, 11:33 AM #14
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
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08-01-2012, 11:34 AM #15
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08-01-2012, 11:35 AM #16
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
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08-01-2012, 11:36 AM #17
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
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08-01-2012, 11:37 AM #18
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
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08-01-2012, 11:38 AM #19
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08-01-2012, 11:46 AM #20
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08-01-2012, 11:47 AM #21
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
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08-01-2012, 11:48 AM #22
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
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08-01-2012, 11:49 AM #23
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