Welcome to the gain train!
Are you ready to go through a 10 day gruelling diet and workout plan to add 2 pounds of muscle to your physique?
We are sharing it for free and I challenge you to try it out.
Before attempting this workout program make sure that you are:
In this 10 day program we will focus our efforts on compound movements.
Compound movements are the exercises that pack on muscle to your physique.
The aim for these workouts is not to spend a ton of time in the gym.
We want to perform only a few exercises with crazy intensity.
Let’s start out with our least favourite day of the week: leg day.
One of my favourite things to do on a leg day is making my legs my slaves.
What I mean by that is that I am the boss of them and I will make them work hard even though they are exhausted.
So here are the things you need to do:
Guys if you perform this leg day with intensity it should be more than enough to stimulate some crazy muscle growth.
We all want big arms right?
Well at least I do and I know just the right way to stimulate them for muscle growth.
Here’s the routine to follow:
After this workout you should have a pretty nice pump in your arms.
Training chest and back together is great.
If you have not tried it you will love it!
Here’s what you need to do:
If performed with intensity this should be enough to make your muscles grow!
You will need a rest day for the gruelling workout tomorrow
We will follow the proven principle 5×5 for this days workout.
Deadlift 5 sets 5 reps
Squats 5 sets 5 reps
Bench Press 5 sets 5 reps
It’s incredibly important to take the diet seriously when training hard.
If your diet is not on point you simply won’t grow no matter how hard you’ll train.
Supplements you need when following this program:
Breakfast – 5 eggs, bowl of oatmeal and 1 capsule of D-Bal Max
Pre workout pre workout – 2 slices of Ezikiel toast with peanut butter, whey protein shake and 1 capsule of D-Bal Max
Intra workout: Amino acids
Post workout – 1 Chicken breast, cup of brown rice and a handful of spinach.
Meal 5 – Fish, sweet potatoes, broccoli and a capsule of D-Bal Max
Meal 6 – Whey protein shake
Meal 7 – 3 egg whites, a whey protein shake and a capsule of D-Bal Max
Breakfast – 4 scrambled eggs mixed with spinach, 1 capsule of D-Bal Max
Meal 2 – Protein shake & 1 table spoon of peanut butter
Meal 3 – Chicken with sweet potatoes and a handful of mixed vegetables. 1 capsule of D-Bal Max
Meal 4 – Whey protein protein shake, fruit of choice and one capsule of D-Bal Max
Meal 5 – Ground beef with white rice
Meal 6 – 2 eggs , a whey protein shake and one capsule of D-Bal Max
So there you have it guys, try out this program it will definitely deliver some pretty interesting muscle gains!
Author: James / Founder of BroScience
I started this site back in 2014 because I was tired of the fitness industry telling guys like me lies.
Getting ripped doesn't have to be so hard... I'm here to give you the truth! The no bullsh*t advice.