Hypertrophy Training Protocol while on Max-Out
One of the most effective training routines is a simple push-pull program. Follow this training guide to make sure all your hard work pays off.

Day 1: Chest & Biceps
Flat bench: 4 sets x 10 reps
Incline Bench: 4 sets x 10 reps
Dumbbell Flys: 4 sets x 10 reps
Straight Barbell Curls: 4 sets x 10 reps
Preacher Curls: 4 sets x 10 reps
Isolation Curls: 4 sets x 10 reps

Day 2: Back & Triceps
Deadlifts: 4 sets x 10 reps
Lat Pull Down: 4 sets x 10 reps
Bent Over Rows: 4 sets x 10 reps
Double Overhead Extension: 4 sets x 10 reps
Cable Pushdown: 4 sets x 10 reps
Skull Crushers: 4 sets x 10 reps

Day 3: Rest

Day 4: Shoulders & Traps
Dumbbell Military Press: 4 sets x 10 reps
Lateral Raises: 4 sets x 10 reps
Forward Raises: 4 sets x 10 reps
Forward Shrugs: 4 sets x 10 reps
Reverse Shrugs: 4 sets x 10 reps
Dumbbell Shrugs: 4 sets x 10 reps

Day 5: Quads and Hamstrings
Squats: 4 sets x 10 reps
Leg Press: 4 sets x 10 reps
Quad Extension: 4 sets x 10 reps
Stiff Legged Deadlifts: 4 sets x 10 reps
Hamstring Curls: 4 sets x 10 reps
Lunges: 4 sets x 10 reps

Day 6: Rest

REPEAT

Strength Training Protocol while on Max-Out                
AHAP = “as heavy as possible”

Day 1: Legs
Squats: 5 sets x 5 reps AHAP
Leg Press: 5 sets x 5 reps AHAP
Quad Extensions: 2 setx x 10 reps – AHAP

Day 2: Upper Push
Bench press:  5 sets x 5 reps AHAP
Military press:  5 sets x 5 reps AHAP
Close Grip bench press:  5 sets x 5 reps AHAP

Day 3: Upper Pull
Deadlifts:  5 sets x 5 reps AHAP
Bent-over Barbell Row:  5 sets x 5 reps AHAP
Barbell Curls: 4 sets x 8 reps AHAP

TAKE ONE REST DAY BETWEEN EACH SESSION

Arachidonic Acid is a potent ingredient in Max-Out that allows the user to become more sensitive to resistance training, resulting in increased muscle gains and pumps, as well as increased fat loss. Arachidonic Acid is a naturally occurring fatty acid that can be found is every day foods such as beef and egg yolks. By following this sample diet, it will allow you to consume as well as supplement more Arachidonic Acid than is available in from any other Arachidonic Acid supplement.

100-150lbs:
Consume 150-200 grams of protein from both whole food(specifically red meat, chicken, or fish) sources as well as whey/casein supplementation. Split protein up evenly throughout the day, averaging 25-30 grams of protein for each of your 5-6 meals of the day.

Consume 200-250 grams of complex carbohydrates from foods such as vegetables, plain oatmeal, sweet potatoes, or brown rice.

Consume 50-115 grams of mono-unsaturated fats from foods such as peanut butter, olive oil, eggs, or almonds.

Consume 2-3 whole eggs every morning for breakfast for a great source of 100% bioavailable protein, as well as one of natures best sources of Arachidonic Acid.

151-200lbs:
Consume 200-250 grams of protein from both whole food(specifically red meat, chicken, and fish) sources as well as whey/casein supplementation. Split protein up evenly throughout the day, averaging 35-40 grams of protein for each of your 5-6 meals of the day.

Consume 250-300 grams of complex carbohydrates from foods such as vegetables, plain oatmeal, sweet potatoes, or brown rice.

Consume 75-125 grams of mono-unsaturated fats from foods such as peanut butter, olive oil, eggs, or almonds.

Consume 3-4 whole eggs every morning for breakfast for a great source of 100% bioavailable protein, as well as one of natures best sources of Arachidonic Acid.

201-250lbs:
Consume 250-300 grams of protein from both whole food(specifically red meat, chicken, and fish) sources as well as whey/casein supplementation. Split protein up evenly throughout the day, averaging 45-50 grams of protein for each of your 5-6 meals of the day.

Consume 300-400 grams of complex carbohydrates from foods such as vegetables, plain oatmeal, sweet potatoes, or brown rice.

Consume 100-150 grams of mono-unsaturated fats from foods such as peanut butter, olive oil, eggs, or almonds.