The Master’s Hammer & Chisel Reviews

**this is considered an advanced workout, if you’re here and intimidated you may want to check out one of our beginner workouts**

This is the first of many workouts provided by the team at Fat Kid Pump. If you are looking for gains in the weight room, you have found the right workout. At Fat Kid Pump, we not only love lifting, but enjoy lifting heavy weight. We have put this workout to the test and want the gains to come to you! We want you to start the new year strong with our Power Pig Workout.

The Groundwork

Three days a week, you will do what we call “The Big Three”. This refers to the lifts that everyone loves: bench press, deadlifts and squats. We believe that doing the main lifts often will vastly improve how you look and how you lift. Now with that explained, let’s get to the workout.

If you have any questions regarding this workout plan, email fatkidpump@gmail.com

Monday : Chest and Shoulders

Start the day with your Big Three one-rep max. To keep the workout moving smoothly, go in the order of squats, deadlift and bench. This can help you get through your workout since after bench we have chest workouts.

Exercise Sets Reps Incline Bench Press 5 8-12 Decline Bench Press 5 8-12 Dumbbell Fly 5 8-12 Cable Crossover 5 8-12 Lateral Dumbbell Raises 5 8-12 Shoulder Press 5 8-12 Front Dumbbell Raises 5 8-12 Barbell Shrugs 5 8-12 Ab Crunches 4 25

Tuesday: Back and Arms

Exercise Sets Reps Squat (55% of Max) 5 8-12 Deadlift (55% of Max) 5 8-12 Leg Extensions 5 8-12 Leg Curls 5 8-12 Calf Raises 5 8-12 Hip Abductor/Adductor 5 8-12 Bench Press (55% of Max) 5 8-12 Ab Workout of your Choice 4 25

Thursday: Chest and Shoulders

Exercise Sets Reps Incline Bench Press 5 8-12 Decline Bench Press 5 8-12 Dumbbell Fly 5 8-12 Cable Crossover 5 8-12 Rear Delt Fly 5 8-12 Arnold Press 5 8-12 Front Barbell Raises 5 8-12 Barbell Shrugs 5 8-12 Ab Crunches 4 25

Friday: Back and Arms

Exercise Sets Reps Lat Pull Down 5 8-12 Seated Row 5 8-12 Wide Grip Lat Pull Down 5 8-12 Close Grip Lat Pull Down 5 8-12 Bent Over Barbell Rows 5 8-12 Standing Barbell Curl 5 21 Method Preacher Curl 5 8-12 Seated Incline Dumbbell Curl 5 8-12 Hammer Curls 4 25 Close Grip Bench 5 8-12 Tricep Extension 5 8-12 Tricep Pushdown 5 8-12 Tricep Exercise of your choice 5 8-12 Oblique Ab Crunches 5 8-12

Saturday: Max Day and Legs

Finish off the week with a strong performance and complete a one-rep max for The Big Three. On Saturdays, we have seen the biggest jumps in gains and have hit personal records.

Exercise Sets Reps Squat Max Max Deadlift Max Max Leg Extensions 5 8-12 Leg Curls 5 8-12 Calf Raises 5 8-12 Front Squat or Leg Press 5 8-12 Bench Press 5 8-12 Ab Workout of your Choice 4 25

Sunday: Rest

Good luck with your workout and let the gains begin! Make sure to stay tuned for other workouts that are soon to come.

If this is a advanced for you, check our some of our Intermediate or Beginner workouts.

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