Get Jacked and Huge in 8 Weeks
Get Jacked and Huge in 8 Weeks
Training and Diet Plan for Mass Appeal
Jacked, swole, freaky, huge… whatever you want to call it, it’s time to get BIG. This isn’t another lame claim; this is your love of bodybuilding taken to a new level. This is the path to a bigger, better and badass YOU.
Month after month, MD gives you insight into the training of the best bodybuilders in the world. We tell you what they did to get so huge and how they plan to get bigger. This time around, the focus is YOU with a program that every MD follower can take to the gym and get JACKED!
Are you ready to make a change? Read on and prepare to Get Jacked in eight weeks.
JACKED TRAINING PHASE 1: Weeks 1-4
Training Split: Weeks 1-4
Monday: Legs (hams in the morning, quads at night)
Tuesday: Calves and Chest (calves first)
Wednesday: Off
Thursday: Abs and Back (abs first)
Friday: Calves and Shoulders (calves first)
Saturday: Abs, Bi’s and Tri’s (abs first)
Sunday: Off
*This exercise utilizes Hany’s FST-7 training protocol.
TRAINING TIPS - PHASE 1
Legs
Training your hamstrings in the morning will give them the best chance to grow and it will not diminish your quad workout. You might even find the front of your legs are sorer the next day. When your hams are fatigued, your quads will have to do all of the work. Besides, when was the last time you heard of a guy with hamstrings that were too big?
Chest
Warm up for your chest workout with a few sets of pull-ups and dips. We stole this trick from Kai Greene and it works! Your chest, shoulders, back and arms all get loosened up and you’re ready to make the most of the incline dumbbell press.
Back
Deadlift like a bodybuilder— not a powerlifter. We’ve got the deadlifts at the end of the workout after you’ve worked every angle and you’re ready to feel and squeeze every inch of your back. This isn’t about struggling to get as much weight on the bar as possible; it’s about working and building a jacked back.
Shoulders
Work your rear delts in the middle of the training session when you still have some energy. Make them the second or third exercise. Round and full delts have to pop from the back, and you need them to get that 3-D look (think Phil Heath).
Arms
Every few weeks, combine your biceps and triceps workout into supersets. Pair up one biceps move with one triceps move and do one after the other without rest. The pump is insane and after some practice, you will find that you get even stronger on the second exercise.
Abs
Train abs at the start of the training session on back day and arm day. Too many bodybuilders these days make abs a low priority, and it shows! Hit them hard, hit them fast, and then jump into the rest of the workout.
Calves
Grow your calves with volume: 10 sets of 30 reps each, spread across three exercises. That’s 300 reps and you need to get them done fast. Keep the rest periods short and fill your calves with blood.
JACKED TRAINING PHASE 2: WEEKS 5-8
TRAINING SPLIT: Weeks 5-8**
Day 1: Abs, Back (abs first)
Day 2: Calves and Shoulders (calves first)
Day 3: Abs, Bi’s and Tri’s (abs first)
Day 5: Legs (quads in the morning, hams at night)
Day 6: Calves and Chest (calves first)
**TAKE EVERY FOURTH DAY OFF! Train for three days, take one off, and then continue the rotation.
*This exercise utilizes Hany’s FST-7 training protocol.
DAY 1 - ABS & BACK
Abs
Hanging Leg Raise: 5 sets of 20 reps
Rope Crunches: 4 sets of 20 reps
Jackknives: 4 sets of 15 reps
Back
Behind-the-neck Pulldowns: 2 sets of 12 reps
Reverse-grip Pulldowns: 2 sets of 12 reps
Close-grip Pulldowns: 2 sets of 12 reps
Bent-over Rows— reverse grip: 3 set of 10-12 reps
T-bar Rows (Ronnie style): 3 sets of 10-12 reps
Hammer Strength Rows: 3 sets of 12-15
Rope Straight-arm Pulldowns*: 7 sets of 10-12 with 60-90 seconds rest
DAY 2 - CALVES & SHOULDERS
Calves
Leg Press Calf Raises*: 7 sets of 12-15 with 60-90 seconds rest
Donkey Calf Raises: 3 sets of 15 reps
Seated Calf Raises*: 7 sets of 30 reps with 60-90 seconds rest
Shoulders
Seated Side Lateral Raises*: 7 sets of 10-12 with 60-90 seconds rest
Smith Machine Shoulder Press: 3 sets of 10-12 reps
Bent-over Dumbbell Lateral Raises: 3 sets of 10-12 reps
Standing Barbell Front Raises: 3 sets of 10-12 reps
High Pulley Row With Rope (rear delts): 3 sets of 12-15 reps
Seated Dumbbell Shrugs: 3 sets of 12-15
Machine Shrugs: 3 sets of 12-15
DAY 3 - ABS & ARMS
Abs
Hanging Leg Raises: 5 sets of 20 reps
Rope Crunches: 4 sets of 20 reps
Jackknives: 4 sets of 15 reps
Biceps
Standing EZ-bar Curls*: 7 sets of 10-12 with 60-90 seconds rest
Rope Hammer Curls: 3 sets of 10-15 reps
Incline Dumbbell Curls: 3 sets of 12-15 reps
Lying Cable Curl— high pulley*: 7 sets of 10-12 with 60-90 seconds rest
Triceps
Reverse Cable Pushdowns*: 7 sets of 10-12 with 60-90 seconds rest
Overhead Dumbbell Extensions: 3 sets of 12-15 reps
Close-grip Bench Press: 3 sets of 10-12 reps
Tricep Machine Dips*: 7 sets of 10-12 with 60-90 seconds rest
DAY 4 - LEGS
Quads – Morning Workout
Leg Extensions: 3 sets 20 reps
Hack Squats: 3 sets 15 reps
Vertical Leg Press: 3 sets 15 reps
Walking Lunges: 3 sets 8-10 reps
Squats*: 2 sets of 10 reps, then 5 sets of 20 reps with 60-90 seconds rest
Hamstrings – Evening Workout
Seated Leg Curls*: 7 sets of 10-12 with 60-90 seconds rest
Stiff-legged Deadlifts: 3 sets of 10-12
Lying Curls: 3 sets of 10-12 reps
Single Leg Curls: 3 sets of 10-12 reps
DAY 5 - CALVES & CHEST
Calves
Leg Press Calf Raises*: 7 sets of 12-15 with 60-90 seconds rest
Donkey Calf Raises: 3 sets of 15 reps
Seated Calf Raises*: 7 sets of 30 reps with 60-90 seconds rest
Chest
Dips*: 7 sets to failure with 60-90 second rest
Hammer Incline Press: 3 sets of 10-12 reps
Flat Dumbbell Flyes: 3 sets of 10-12 reps
Flat Dumbbell Press: 3 sets of 12-15 reps
TRAINING TIPS - PHASE 2
Back
The straight-arm pulldown is the only exercise that truly replicates the biomechanical movement of the lats (to pull your arms down and back). When done correctly, this move provides the most direct stimulation of the lats. For that reason, you’re ending the workout with 7 intense sets of straight-arm pulldowns with a rope.
Shoulders
Start the session off with 7 sets of seated side laterals. The goal is develop an intense connection with your side delts. They will be so round and pumped that you’ll feel the side delts work extra hard on each subsequent exercise.
Arms
This is grueling and you will need extreme focus to make it through— that’s why we limit this phase to four weeks. Your bi’s and tri’s couldn’t sustain all this work in the long run— but in the short term, it will get them growing!
Legs
Squats at the end? And 7 sets? Yes, you read that correctly. Your legs will be so tired by the time you squat that you’ll have no choice but to go slow and squeeze. This will also force you to only use the weight you can safely move, and not get into a powerlifter’s mind-set (as you might if you squatted first).
Chest
Take everything you think you know about chest training and forget it for the next four weeks. This workout won’t help you win a bench press contest, but it will make your chest grow. Seven sets of dips to start opens and expands your chest from a new angle— and that means new growth!
Abs
You’re getting into the second half of this program and you’ve likely slacked on abs a few times in the past couple of weeks. Get back on it and you’ll quickly notice more strength on most of your lifts. A strong core allows you to focus more on the movement and less on stabilization.
Calves
The reps are reduced from Phase I on the first two exercises, but now we’ve introduced FST-7 on the first and last exercises. You’re using your calves all day as you walk, so they need to be shocked into growth.
DIET & SUPPLEMENTS
OFF-SEASON MEAL PLAN
Meal 1:
- 75 grams of carbs from grits or Cream of Rice with 1 tablespoon natural peanut butter
- 1 cup egg whites with 6 ounces lean ground beef
- 1 serving fruit
Meal 2:
- 10 ounces ground turkey (93% lean)
- 75 grams carbs from gluten-free pasta with 1 tablespoon olive oil
- ½ cup tomato sauce
Meal 3:
- 10 ounces sirloin steak
- 75 grams carbs (approx. 1.5 cups cooked) from white rice
- ½ avocado
- Add onions and peppers to flavor
- 1 cup diced pineapple
Meal 4:
- 10 ounces ground turkey (93% lean)
- 75 grams carbs from gluten-free pasta with 1 tablespoon olive oil
- ½ cup tomato sauce
- 1 small can mushrooms
Meal 5:
- 10 ounces chicken breast
- 10-12 ounces mashed sweet potatoes with 1 tablespoon olive oil and cinnamon
Meal 6:
- 40 grams whey concentrate and 40 grams whey isolate with 1 tablespoon natural peanut butter
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