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Laron Landry
Pro Football superstar
PHASE 1
Diet + Training Series
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FOOD LIST
Meats:
Chicken Mackerel Salmon Tuna Lean Beef Jerky Turkey Lunch Meat Ham Lunch Meat Roast Beef Eggs
Vegetables:
Asparagus Bamboo Shoots Bean Sprouts Beet Greens Bok Choy Greens Broccoli Cabbage Cauliflower Celery Chards Chicory Collard Greens Cucumber Endive Escarole Garlic Kale Kohlrabi Lettuces Mushrooms Mustard Greens Parsley Radishes Salad Greens Sauerkraut Spinach String Beans Summer Squashes Turnip Greens Watercress Yellow Squash Zucchini Squash
CARBOHYDRATES:
Brown Rice Sweet Potato Quinoa Oatmeal Whole Wheat Bread Ezekiel Bread Whole Wheat Spaghetti Yams Barley Rye Bread Pumpernickel Bread
FATS:
Avocado Almonds Cashews Olive Oil Whole Organic Butter Walnuts Kidney Beans Black Beans Brazil Nuts
FRUITS:
Apples Strawberries Papaya Pears Fresh Prunes Orange Grapefruit Kiwi Peaches
Condiments + SEASONINGS:
Spicy Mustard Hot Sauce Crushed Red Pepper Mrs. Dash Original Blend Mrs. Dash Fiesta Lime Mrs. Dash Extra Spicy Mrs. Dash Tomato Basil Garlic Mrs. Dash Lemon Pepper
www.bodybuilding .com/getswole TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM
PHASE 1: WEEKS 14
EX. TIME:
Wake Up
7:00am
SUPPLEMENT:
RE-CON: 1/2 scoop * Take with 8-12 oz. of water. ARMOR-V: 6 capsules * Take with 8-12 oz. of water.
FOOD:
3 whole eggs 1/4 cup oatmeal 1 cup of fruit
EX. TIME:
Mid-Morning
10:00am
SUPPLEMENT:
COMBAT POWDER: 2 scoops * Take with 8-12 oz. of water & 2 oz. of heavy whipping cream.
FOOD:
No Food
EX. TIME:
Lunch
1:00pm
SUPPLEMENT:
No Supplement
FOOD:
Choose From Food List: Meat: 8 oz. Carbohydrate: 1/2 cup Ex: 8 oz. of tuna and medium sweet potato
PHASE 1: WEEKS 14
EX. TIME:
Mid-Evening
4:00pm
SUPPLEMENT:
FOOD:
No Food
EX. TIME:
Dinner
7:00pm
SUPPLEMENT:
No Supplement
FOOD:
Choose From Food List: Meat: 8 oz. Carbohydrate: 2 cups Vegetables: 2 cups Ex: 8 oz. of tuna, medium sweet potato, 2 cups of broccoli
EX. TIME:
Pre-Sleep
10:00pm
SUPPLEMENT:
COMBAT POWDER: 2 scoops * Take with 8-12 oz. of water & 2 oz. of heavy whipping cream. Z-CORE PM: 1 capsule
FOOD:
No Food

SUPPLEMENTS: PRE-WORKOUT
ASSAULT 1 scoop with 8-12 oz. of water 20-30 minutes before workout.
PHASE 1: WEEKS 14
SUPPLEMENTS: Post-WORKOUT
RE-CON 1/2 scoop with 8-12 oz. of water immediately after workout. BCAA 3:1:2 6 capsules with 8-12 oz. of water immediately after workout. CREATINE 3 scoops with 8-12 oz. of water immediately after workout.
MONDAY: CHEST + BACK

* A superset is a back-to-back grouping of your sets, alternating, with no rest in-between.
Exercise
Wide Grip Pull-Ups Superset Flat Bench Incline Dumbbells Superset Seated Row Wide Grip Pull-Ups Superset Chest Fly Single Dumbbell Pull-Over Across Bench
Set/reps
5 x failure 5 x 12 5 x 12 5 x 12 5 x failure 5 x 12 6 x 12
Training tip
TUESDAY: LEGS + ABS

Exercise
Squats Superset Leg Press Stiff Leg Dead Lift Superset Hamstring Curl Barbell Lunges Superset Weighted Calf Raises Ab Wheel
Set/reps
5 x 12 5 x 12 5 x 12 5 x 12 5 x 12 5 x 12 50
Training tip

WEDNESDAY: ARMS
PHASE 1: WEEKS 14
Exercise
Arnold Cheat CurlsStraight Bar Superset Incline French Press Incline Alternating Dumbbell Curls Superset Straight Bar Push-Downs Bench Dips Superset Preacher Curl Machine
Set/reps
6x8 6x8 5 x 6, 5-second twist, then 4 more 5 x 20, 20 x 1/4 rep 5 x failure 5 x 30
Training tip
Thursday: SHOULDERS + ABS

Exercise
Military PressBar Superset Upright Rows Lateral Raises Superset Full Frontals Ab Wheel
Set/reps
5 x 12 5 x 12 5 x 12 5 x 12 1 x 100
Training tip
FRIDAY + SATURDAY + SUNDAY: REST + RECOVER

* In Phase 1, you will take 3 full days off and focus on recovery. Growth occurs when you are not in the gym.
RECOVERY:
1/2 scoop of RE-CON with 8-12 oz. of water upon waking up Take ARMOR-V with breakfast 1/2 scoop of RE-CON with 8-12 oz. of water at lunch BCAA 3:1:2 and Z-CORE PM prior to bed * This will help you maintain your intensity in training on Monday.
Laron Landry
PHASE 2
PHASE 2: WEEKS 5-8
EX. TIME:
Wake Up
7:00am
SUPPLEMENT:
FOOD:
Choose One of the Following: Option 1) 3 whole eggs, 1/4 cup oatmeal, 1 cup of fruit Option 2) 2 egg whites, 1 cup of fruit, 1/4 cup of yogurt Option 3) 2 strips of organic turkey bacon, 1 cup of fruit, 1/4 cup of yogurt
EX. TIME:
Mid-Morning
10:00am
SUPPLEMENT:
FOOD:
2 oz. of nuts of choice and 1 cup of fruit
EX. TIME:
Lunch
1:00pm
SUPPLEMENT:
No Supplement
FOOD:
Choose From Food List: Meat: 10 oz. Carbohydrate:1/2 cup Ex: 10 oz. of tuna and medium sweet potato
PHASE 2: WEEKS 5-8
EX. TIME:
Mid-Evening
4:00pm
SUPPLEMENT:
FOOD:
1 cup of fruit
EX. TIME:
Dinner
7:00pm
SUPPLEMENT:
No Supplement
FOOD:
EX. TIME:
Pre-Sleep
10:00pm
SUPPLEMENT:
FOOD:
1 cup of fruit

PHASE 2: WEEKS 5-8

Exercise
Under Grip Pull-ups Incline Bench Press Seated Row Flat Bench Wide Grip Pulldowns Chest fly with 4 count stretch at bottom
Set/reps
4x failure 12, 10, 8, 6 12, 10, 8, 8, 8 5x5 15, 12, 10 5x5
Training tip
TUESDAY: LEGS
Exercise
Squats Leg Press Leg Extension Hamstring Curl Calf Raises
Set/reps
20, 15, 12, 10, 8 20, 15, 12, 10, 8 25, 20, 15, 10 20, 15, 10, 5 25, 20, 25, 20
Training tip

WEDNESDAY: ARMS
* A giant set is a back-to-back grouping of multiple exercises with no rest in-between exercises.
PHASE 2: WEEKS 5-8
Exercise
Dumbbell Preacher Curl Larry Scott gianT Straight Bar Preacher Curl Reverse Preacher Curl Bicep Curl Machine Close-Grip barbell Bench Press Tricep Rope Pushdown Bench Dips Straight bar Pushdowns
Set/reps
5 x 10: 5 full reps, 5 half reps 5 x 10: 5 full reps, 5 half reps 5 x 10: 5 full reps, 5 half reps 5 x 30 5x5 4 x 40 reps: 20 full reps, 20 partial reps 5 x failure 4 x 40: 20 full reps, 20 partial reps
Training tip
Dumbbells first set, straight bar second set, reverse curl third set

Exercise
Military PressBar Military Press Dumbbells Lateral Raises Full Frontals Barbell Shrug Abs
Set/reps
15, 12, 10 12, 10, 8 20, 15, 12, 10 5x5 5x5 100
Training tip
5 count at the top and bottom
FRIDAY + SATURDAY + SUNDAY: REST + RECOVER + CARDIO

* In Phase 2, you will take 3 full days off from lifting and focus on recovery and cardio.
Cardio:
20-30 minutes of cardio, apply to whatever equipment is available (ex. stair stepper, jump rope, treadmill, etc.). Alternate 1 minute intense then 1 minute steady.
RECOVERY:
1/2 scoop of RE-CON with 8-12 oz. of water upon waking up Take ARMOR-V with breakfast 1/2 scoop of RE-CON with 8-12 oz. of water at lunch BCAA 3:1:2 and Z-CORE PM prior to bed * This will help you maintain your intensity in training on Monday.
Laron Landry
PHASE 3
PHASE 3: WEEKS 9-12
EX. TIME:
Wake Up
7:00am
SUPPLEMENT:
FOOD:
Choose One of the Following: Option 1) 4 whole eggs, 2 slices of organic turkey bacon Option 2) 2 whole eggs, 2 slices of organic turkey bacon, 1 cup of fruit Option 3) 2 whole eggs, 1 cup of carbs
EX. TIME:
Mid-Morning
10:00am
SUPPLEMENT:
FOOD:
1 cup of cottage cheese and 1 cup of fruit
EX. TIME:
Lunch
1:00pm
SUPPLEMENT:
No Supplement
FOOD:
Choose From Food List: Meat: 10 oz. Carbohydrate: 2 cups Ex: 10 oz. of tuna and 2 cups of broccoli
PHASE 3: WEEKS 9-12
EX. TIME:
Mid-Evening
4:00pm
SUPPLEMENT:
FOOD:
No Food
EX. TIME:
Dinner
7:00pm
SUPPLEMENT:
No Supplement
FOOD:
EX. TIME:
Pre-Sleep
10:00pm
SUPPLEMENT:
FOOD:
1 cup of fruit

PHASE 3: WEEKS 9-12

* A tri-set is a back-to-back-to-back grouping of your sets, alternating, with no rest in-between. Doing all 3 exercises once through is a set.
Exercise
Dumbbell Press Tri-Set Incline Dumbbell Press Dumbbell Fly Flat Bench Tri-Set Cable Crossover Incline Dumbbell Fly Pull-Ups Tri-Set Dumbbell Pull-Overs Seated Rows Pull-Downs Tri-Set T-Bar Row Stiff Arm Cable Crossover
Set/reps
4 x 12 4 x 12 4 x 12 4 x 12 4 x 15 4 x 12 4 x 15 4 x 15 4 x 15 4 x 15 4 x 15 4 x 15
Training tip
TUESDAY: LEGS
Exercise
Squats Tri-Set Leg Press Leg Extension Stiff Leg Deadlift Tri-Set Hamstring Curls Walking Lunges
Set/reps
3 x 15 3 x 15 3 x 15 3 x 15 3 x 15 3 minutes
Training tip

WEDNESDAY: ARMS
PHASE 3: WEEKS 9-12
Exercise
Preacher Curls Tri-Set Forehead Curls Hammer Curls 3-Way Skull Crushers Tri-Set Close Grip Preacher Curls Straight Bar Push-Downs
Set/reps
4 x 15 4 x 15 4 x 15 3 x 20 to nose, 3 x 20 to forehead, 3 x 20 to behind head 3 x 30 3 x 30
Training tip

Exercise
Arnold Press Dumbbell Military Press Tri-Set Lateral Raises Front Raises Shrugs Ab Wheel
Set/reps
4 x 20 4 x 20 4 x 20 4 x 20 20 100
Training tip
2 count at the top and bottom
FRIDAY + SATURDAY + SUNDAY: REST + RECOVER + CARDIO

* In Phase 3, you will take 3 full days off from lifting and focus on recovery and cardio.
Cardio:
20-30 minutes of cardio, apply to whatever equipment is available (ex. stair stepper, jump rope, treadmill, etc.). Alternate 1 minute intense and 1 minute steady.
RECOVERY:
1/2 scoop of RE-CON with 8-12 oz. of water upon waking up Take ARMOR-V with breakfast 1/2 scoop of RE-CON with 8-12 oz. of water at lunch BCAA 3:1:2 and Z-CORE PM prior to be * This will help you maintain your intensity in training on Monday.
Laron Landry
PHASE 4
PHASE 4: WEEKS 13-16
EX. TIME:
Wake Up
6:30am
SUPPLEMENT:
BCAA 3:1:2: 6-8 capsules * Take with 8-12 oz. of water. SHRED MATRIX: 2-3 capsules * Take with 8-12 oz. of water.
FOOD:
No Food
EX. TIME:
Breakfast
7:00am
SUPPLEMENT:
ARMOR-V: 3 capsules * Take with 8-12 oz. of water.
FOOD:
5 Egg whites 1/2 cup of carbs 1/2 cup of fruit
EX. TIME:
Mid-Morning
10:00am
SUPPLEMENT:
No Supplement
FOOD:
1 cup of 1% cottage cheese
EX. TIME:
12:30pm
SUPPLEMENT:
SHRED MATRIX: 2-3 capsules * Take with 8-12 oz. of water.
FOOD:
No Food
30 Minutes Before Lunch
EX. TIME:
Lunch
1:00pm
SUPPLEMENT:
ARMOR-V: 3 capsules * Take with 8-12 oz. of water
FOOD:
Meat: 8 oz. Vegetables: 2 cups * Cook in Olive Oil
EX. TIME:
Mid-Evening
4:00pm
SUPPLEMENT:
No Supplement
FOOD:
Fat: 1 cup
EX. TIME:
Dinner
7:00pm
SUPPLEMENT:
No Supplement
FOOD:
Meat: 8 oz. Vegetables: 2 cups * Cook in Olive Oil
EX. TIME:
10:00pm
SUPPLEMENT:
COMBAT POWDER: 2 scoops * Take with 8-12 oz. of water Z-CORE PM: 1 capsule RE-CON: 1/2 Scoop * Take with 8-12 oz. of water
FOOD:
No Food
30-45 Minutes Before Bed
Off days on Sundays are truly an off day. Stay on top of your supplement regimen; however, instead of 5 meals, eat only 3 meals. Stay away from fried foods, fructose corn syrup and processed carbohydrates, but dont stay away from carbohydrates completely. Trust in the plan and your body will adjust within the first couple weekends.

PHASE 4 IS DIFFERENT THAN ALL OTHER PHASES:

YOU GET TO PICK ONE OF THE TWO EXERCISES LISTED FOR EACH DAY.
MONDAY: CHEST + BACK (workout #1)

* A superset is a back-to-back grouping of your sets, alternating, with no rest in-between. Doing a set of each exercise once through is a set.
Exercise
Superset Wide-Grip Chin-Ups Flat Bench Under-Grip Chin-Ups Incline Barbell Press Chest Fly Dips Tri-Set Alternate on of the following: Dumbbell Pull-Over Cable Crossover Hammer Strength Machine Abs, chose one of the following: Weighted Crunch Ab Wheel Kneeling Ab Crunch
Set/reps
5 x 15 5 x 12 5 x 12 5 x 12 4 x 15 4 x 12
Training tip
Slow, use a 3 count down and up
Superset
3-5 x 15
100
Monday: CHEST + BACK (WORKOUT #2)

Exercise
Bench Press Superset T-Bar Rows Incline Barbell Press Superset Under-Grip Weighted Chin-Ups Dumbbell Pull-Over Superset Cable Crossover
Set/reps
5 x 12 5 x 12 5 x 12 5 x 12 5 x 12 5 x 20
Training tip
Abs, choose one of the following: Weighted Crunch 100 Ab Wheel Kneeling Ab Crunch

TUESDAY: ARMS (WORKOUT #1)

Exercise
Straight Bar Curls Superset Bench Dips Incline Curls Superset Bench Dips Preacher Curls Superset Tricep Push-Down Forearm Curls
Set/reps
5 x 15 5 x 12 5 x 8, 5 count twist then 4 more 5 x 30 5 x 12 5 x 20 3 x 20
Training tip
Tuesday: ARMS (WORKOUT #2)

* Arm Gauntlet: set up 7-8 arm exercises and do 15 reps for biceps and 20 reps for triceps for 5 sets.
Exercise
Tricep Push-Down Tricep Band Press-Down Straight Bar Curls Preacher Curl ARM GAUNTLET Skull Crusher Bench Dips Incline Dumbbell Curls
Set/reps
20 20 15 15 20 20-30 8, twist 5 count, then do 4 more
Training tip

WEDNESDAY: LEGS (WORKOUT #1)

Exercise
Squat Leg Extensions Hamstring Curls Seated Calf Machine Standing Calf Machine
Set/reps
12 x 12 10 x 12 10 x 10 28 method, 2-3 sets 28 method, 2-3 sets
Training tip
Heavy as possible
WEDNESDAY: LEGS (WORKOUT #2)

Exercise
Heavy Deep Squats Leg Press Leg Extensions Superset Hamstring Curl Seated Calf Machine Superset Standing Calf Machine
Set/reps
8x8 4 x 20 4 x 15 4 x 15 28 method, 2-3 sets 28 method, 2-3 sets
Training tip

THURSDAY: CHEST + BACK (WORKOUT #1)

Exercise
Superset Wide-Grip Chin-Ups Flat Bench Under-Grip Chin-Ups Incline Barbell Press Chest Fly Dips Tri-Set Alternate on of the following: Dumbbell Pull-Over Cable Crossover Hammer Strength Machine
Set/reps
5 x 15 5 x 12 5 x 12 5 x 12 4 x 15 4 x 12
Training tip
Superset
3-5 x 15
THURSDAY: CHEST + BACK (WORKOUT #2)

Exercise
Bench Press Superset T-Bar Rows Incline Barbell Press Superset Under-Grip Weighted Chin-Ups Dumbbell Pull-Over Superset Cable Crossover
Set/reps
5 x 12 5 x 12 5 x 12 5 x 12 5 x 12 5 x 20
Training tip

FRIDAY: ARMS (WORKOUT #1)

Exercise
Straight Bar Curls Superset Bench Dips Incline Curls Superset Bench Dips Preacher Curls Superset Tricep Push-Down Forearm Curls
Set/reps
5 x 15 5 x 12 5 x 8, 5 count twist then 4 more 5 x 30 5 x 12 5 x 20 3 x 20
Training tip
FRIDAY: ARMS (WORKOUT #2)

* Arm Gauntlet: set up 7-8 arm exercises and do 15 reps for biceps and 20 reps for triceps for 5 sets.
Exercise
Tricep Push-Down Tricep Band Press-Down Straight Bar Curls ARM GAUNTLET Preacher Curl Skull Crusher Bench Dips Incline Dumbbell Curls
Set/reps
20 20 15 15 20 20-30 8, twist 5 count, then do 4 more
Training tip

SATURDAY: LEGS (WORKOUT #1)

Exercise
Squat Leg Extensions Hamstring Curls Seated Calf Machine Standing Calf Machine
Set/reps
12 x 12 10 x 12 10 x 10 28 method, 2-3 sets 28 method, 2-3 sets
Training tip
Heavy as possible
SATURDAY: LEGS (WORKOUT #2)

Exercise
Heavy Deep Squats Leg Press Leg Extension Superset Hamstring Curl Seated Calf Machine Superset Standing Calf Machine
Set/reps
8x8 4 x 20 4 x 15 4 x 15 5 x 15 5 x 15
Training tip
SUNDAY: REST + RECOVER

* Use this day to rest and recover from the weeks workouts.

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Laron Landry

Pro Football superstar

Diet + Training Series

GET SWOLE DIET + TRAINING GUIDE

GET SWOLE + TRAINING GUIDE

www.bodybuilding .com/getswole TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM

GET SWOLE + TRAINING GUIDE

www.bodybuilding .com/getswole TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM

GET SWOLE + TRAINING GUIDE

www.bodybuilding .com/getswole TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM

GET SWOLE + TRAINING GUIDE

MONDAY: CHEST + BACK

TUESDAY: LEGS + ABS

www.bodybuilding .com/getswole TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM

GET SWOLE + TRAINING GUIDE

Thursday: SHOULDERS + ABS

FRIDAY + SATURDAY + SUNDAY: REST + RECOVER

www.bodybuilding .com/getswole TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM

Diet + Training Series

GET SWOLE DIET + TRAINING GUIDE

GET SWOLE + TRAINING GUIDE

PHASE 2: WEEKS 5-8

www.bodybuilding .com/getswole TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM

GET SWOLE + TRAINING GUIDE

PHASE 2: WEEKS 5-8

www.bodybuilding .com/getswole TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM

GET SWOLE + TRAINING GUIDE

PHASE 2: WEEKS 5-8

MONDAY: CHEST + BACK

www.bodybuilding .com/getswole TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM

GET SWOLE + TRAINING GUIDE

PHASE 2: WEEKS 5-8

Thursday: SHOULDERS + ABS

5 count at the top and bottom

FRIDAY + SATURDAY + SUNDAY: REST + RECOVER + CARDIO

www.bodybuilding .com/getswole TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM

Diet + Training Series

GET SWOLE DIET + TRAINING GUIDE

GET SWOLE + TRAINING GUIDE

PHASE 3: WEEKS 9-12

www.bodybuilding .com/getswole TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM

GET SWOLE + TRAINING GUIDE

PHASE 3: WEEKS 9-12

www.bodybuilding .com/getswole TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM

GET SWOLE + TRAINING GUIDE

PHASE 3: WEEKS 9-12

MONDAY: CHEST + BACK

www.bodybuilding .com/getswole TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM

GET SWOLE + TRAINING GUIDE

PHASE 3: WEEKS 9-12

Thursday: SHOULDERS + ABS

2 count at the top and bottom

FRIDAY + SATURDAY + SUNDAY: REST + RECOVER + CARDIO

www.bodybuilding .com/getswole TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM

Diet + Training Series

GET SWOLE DIET + TRAINING GUIDE

GET SWOLE + TRAINING GUIDE

PHASE 4: WEEKS 13-16

www.bodybuilding .com/getswole TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM

GET SWOLE + TRAINING GUIDE

PHASE 4: WEEKS 13-16

30 Minutes Before Lunch

www.bodybuilding .com/getswole TO SEE PROPER FORM EXERCISE VIDEOS, VISIT: MUSCLEPHARM.COM