GUARENTEED GAINS!

GAINING MUSCLE IS SCIENCE…

BUT NOT ROCKET SCIENCE!
You can view the ENTIRE PROGRAM & WORKOUT CALENDAR for FREE on MuscularStrength.com
and on our APP which includes VIDEO DEMOS of the ROUTINES as a GOLD MEMBER!

CLICK HERE TO GAIN FULL ACCESS!

‘GUARANTEED GAINS’ was designed to help you take your training to the NEXT LEVEL by
introducing SIMPLICITY and EFFICIENCY into your workouts. If you’ve been struggling to make
gains with Cookie-Cutter / Sponsored-Athlete programs that utilize 7 to 8 or more exercises per body part
to achieve “MUSCLE STIMULATION”, it’s no wonder why you plateaued quickly once the NEWBIE
GAINS phase was over!

So, I want you to forget everything that you thought you knew about building muscle and OPEN YOUR
MIND to some KISS TRAINING! No, not that kind of training, haha. KISS is something my Dad used
to always say whenever I would overcomplicate things. That’s because KISS stands for “Keep It
Simple, Stupid!”. Powerful words that can often turn a complicated problem into something solvable!

Now, this program is VERY easy to follow whether you’re a complete BEGINNER or if you have some
lifting experience under your belt as an INTERMEDIATE or ADVANCED lifter. As a complete
BEGINNER, I want you to focus on PROPER FORM and getting the BASICS down first. However,
after you’ve made some strength and confidence gains, I want you to still maintain GOOD FORM but
also experiment with a bit of MOMENTUM as well. You can’t be afraid to raise the weight and give it
everything you’ve got.

But what makes ‘GUARANTEED GAINS’ so effective is that it takes advantage of the principles of
PROGRESSIVE OVERLOAD, VOLUME TRAINING and MULTIPLE GROWTH PERIODS to
help you grow in strength and size as quickly as possible. For example, you’ll train CHEST the first day
of the week, but you’ll also be targeting your chest a few days later when you train TRICEPS &
SHOULDERS. It’s manipulating simple concepts like this that allow you to MAXIMIZE your time in
the gym!

But there is a catch… the ‘GUARANTEED GAINS’ program will only get you in the door. When you
start to PLATEAU, AND YOU WILL, then it’s time you got a bit more serious and jumped on a FULL
12-WEEK PROGRAM like my PUSH-PULL-LEGS, FULL BODY EVOLUTION, or for those of
you who think you’re ready for something REALLY EXTREME, you can take on my MOST
ADVANCED program CHEAT & RECOVER!

NOW LET’S GET STAHHHTED!!!

 GUARANTEED GAINS – UPPER 1
CHEST / TRAPS / BICEPS

www.MuscularStrength.com
Ready to push your limits and build muscle!? Guaranteed Gains “Upper 1” was designed to
target your Chest, Traps & Biceps and it will require your absolute focus from start to finish!
Also, pay close attention to the reps. As they DECREASE per set, that means you should be
adding weight! Even if it’s just 5lbs on the bench press, that is still overloading so make sure to
really push yourself! Oh, and one more thing. As soon as you complete the workout, you have
the OPTION to also train your Forearms. So if you feel like your grip or forearms in general are
lagging in terms of growth, hit this superset as hard as you can until it feels like your arms are
going to BURST! Now, Let’s Get STAHHHTED!

This Routine Requires:

1. Bench
2. Barbell
3. Machine
4. Dumbbells

List Of Exercises:

EXERCISE SETS REPS* REST

Modified Bench Press** 8 10, 8, 8, 8, 6, 6, 6, 4 2 min.
Power Shrug 5 5 90 sec.
Barbell Biceps Curl 4 8, 8, 6, 6 60 sec.

SUPERSET
Cable Fly 4 8
Face Pull 4 8 90 sec.

Incline Dumbbell Curl 4 10 60 sec.

Optional (Forearms)
SUPERSET
Wrist Extension 4 12
Wrist Curl 4 12 60 sec.

* Every time you see a drop in repetitions in a given exercise, it means you have to
INCREASE the weight a bit in order to approach failure towards the end of the set.

** The Modified Bench Press is essentially a 20% Incline Bench setting. You can watch
THIS video to get a better sense of how it works and how you should set it up.

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results!
You CANNOT out-train a bad diet.

EXERCISE 1 EXERCISE 2

EXERCISE 3
------------------------------------ SUPERSET ------------------------------------
EXERCISE 4 EXERCISE 5

EXERCISE 6

------------------ FOREARMS SUPERSET (OPTIONAL) ------------------

EXERCISE 7 EXERCISE 8
 GUARANTEED GAINS – UPPER 2
BACK / SHOULDERS / TRICEPS

This workout will target your Back, Shoulders & Triceps and it complements the UPPER 1
workout perfectly. Remember that it is consistency over time that gives results, so make sure
you stick to the weekly schedule located on the workout calendar! Also, you again have the
option to dedicate some time to train your Forearms after the bulk of the workout is complete.
Really make sure you dig deep and push past your limits guys! Especially when you have to do
LESS reps because LESS REPS means INCREASE the weight! NOW GO TRAIN
HAHHHD!

This Routine Requires:

1. Bench
2. Barbell
3. Machine
4. Dumbbells

List Of Exercises:

EXERCISE SETS REPS* REST

Close-Grip Bench Press 6 10, 8, 8, 6, 6, 6 2 min.
T-Bar Row 5 8, 8, 8, 6, 6 90 sec.
Barbell Shoulder Press 5 8, 8, 8, 6, 6 90 sec.

SUPERSET
Pull-Up** 4 8
Dumbbell Reverse Fly 4 8 90 sec.

Powerbomb 4 10 60 sec.
Optional (Forearms)
SUPERSET
Wrist Extension 4 12
Wrist Curl 4 12 60 sec.

* Every time you see a drop in repetitions in a given exercise, it means you have to
INCREASE the weight a bit in order to approach failure towards the end of the set.

** In case you CANNOT perform a single Pull-Up, you can just practice Jumping
Negatives. Check out THIS video to learn how they’re properly executed.

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results!
You CANNOT out-train a bad diet.

EXERCISE 1 EXERCISE 2

EXERCISE 3
 ------------------------------------ SUPERSET -----------------------------------
EXERCISE 4 EXERCISE 5

EXERCISE 6

------------------ FOREARMS SUPERSET (OPTIONAL) ---------------------

EXERCISE 7 EXERCISE 8
 GUARANTEED GAINS – LOWER 1
LEGS / GLUTES / CALVES / ABS

www.MuscularStrength.com
LOWER 1 will completely annihilate your Quads, Hamstrings, Glutes, Calves & Abs. Remember that
ANY time you have to do LESS repetitions, this means you have to INCREASE the weight in order to
properly overload with the exercise. Training your legs will set the foundation for your entire body so I
want you to lay every last bit of energy out on the gym floor!

This Routine Requires:

1. Bench
2. Barbell
3. Machine
4. Dumbbells
5. Cables

List Of Exercises:

EXERCISE SETS REPS* REST

Squat 8 8, 8, 8, 8, 6, 6, 6, 4 2 min
Romanian Deadlift 5 8 90 sec
Barbell Glute Bridge 5 8, 8, 6, 6, 6 60 sec
Standing Calf Raise 5 15, 15, 12, 8, 8 90 sec

ABS
Ab Pulldown 5 12 60 sec.
Standing Oblique Crunch 4 12 per side 60 sec.

* Every time you see a drop in repetitions in a given exercise, it means you have to
INCREASE the weight a bit in order to approach failure towards the end of the set.
IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results!
You CANNOT out-train a bad diet.

EXERCISE 1 EXERCISE 2

EXERCISE 3 EXERCISE 4

--------------------------------------- ABS ---------------------------------------

EXERCISE 5 EXERCISE 6
 GUARANTEED GAINS – LOWER 2
LEGS / GLUTES / CALVES / ABS

www.MuscularStrength.com

LOWER 2 will train the same muscles as LOWER 1 but still complements it perfectly because of the
different exercise selection. Your Legs are big and powerful muscle groups which means they often
require more VOLUME and INTENSITY in order to become bigger and stronger. The exercises in this
workout are a bit more technical, so it’s ok if you lower the weight a bit and focus on PROPER FORM.

This Routine Requires:

1. Bench
2. Barbell
3. Machine
4. Dumbbells
5. Cables

List Of Exercises:

EXERCISE SETS REPS* REST

Front Squat 5 8 2 min.
Romanian Deadlift 5 8 90 sec.
Hip Thrust 5 8, 8, 6, 6, 6 60 sec.
Seated Calf Raise 5 15, 15, 12, 8, 8 2 min.

ABS
Leg Lift 4 12 60 sec.
Wood Chopper 3 12 per side 60 sec.
Floor Wiper 3 12 per side 60 sec.

* Every time you see a drop in repetitions in a given exercise, it means you have to INCREASE the
weight a bit in order to approach failure towards the end of the set.

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! You
CANNOT out-train a bad diet.
 EXERCISE 1 EXERCISE 2

EXERCISE 3 EXERCISE 4

--------------------------------------- ABS ---------------------------------------

EXERCISE 5 EXERCISE 6

EXERCISE 7