power gainz

zach homol

1
 Table of Contents
Introduction..........................................................................4
Understanding the Programming..................................6-9
Video Library................................................................10-17
Exercise Guide
Chest Movements...................................................18-29
Back Movements....................................................30-34
Bicep Movements...................................................34-38
Tricep Movements..................................................39-43
Shoulder Movements.............................................44-49
Leg Movements......................................................50-61
Core Movements....................................................62-64
Program
Week 1.....................................................................65-67
Week 2.....................................................................68-70
Week 3.....................................................................70-73
Week 4.....................................................................73-76
Week 5.....................................................................76-78
Week 6.....................................................................78-80
Week 7.....................................................................80-82
Week 8.....................................................................83-84
Recommended Meals/Nutrition.................................85-94
Thanks/Sponsors...........................................................95-98 2
 POWER GAINZ

@ Copyright 2017 by Zach Homol & Iron Valley Barbell LLC

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form by any means,
including, photocopying, recording, or any other electronic methods, without the prior written permission of the publishers.
Only in the case of brief quotations embodied in the critical reviews and certain other non-commercial uses permitted by
copyright law.
Non-refundable

Iron Valley Barbell

5339 West 86th Street Indianapolis, IN 46268
www.IndieFitness.net

ZACH HOMOL AND INDIEFITNESS.NET SPECIFICALLY DISCLAIMS ANY AND ALL WARRANTIES AND CONDITIONS OF
MERCHANTABILITY, FITNESS FOR A PARTICULAR PURPOSE, SECURITY, AND NON-INFRINGEMENT, AND ANY WARRANTIES
ARISING OUT OF COURSE OF DEALING OR USAGE OF TRADE.

ZACH HOMOL AND INDIEFITNESS.NET SHALL NOT BE LIABLE TO YOU OR ANY OTHER PERSON OR ENTITY FOR DIRECT, IN-
DIRECT, INCIDENTAL, SPECIAL OR CONSEQUENTIAL DAMAGES INCLUDING LOST, PERSONAL INJURY (INCLUDING DEATH)
3
Welcome to the Power Gainz E Book! I know since you made it this far
you are ready to take your training to the next level and that is exactly
what we will be doing over the next 8 weeks. I have spent countless
hours programming the next 8 weeks of Power Gainz, pulling every
bit of knowledge and understanding I have acquired about training
philosophies, positioning leverages and more and wrapped them up
inside of this E Book.

But, I didn’t stop there! I’m well aware that in order to see the results
you desire, you will have to understand how to do each movement
correctly. Included is a complete exercise guide providing pictures
of the start and finished position of EACH movement found in the
programming.
There will be many movements found inside of the programming
that many of you may have never attempted and because of this I have
decided to add a new feature to this E Book; A Video Library. The Video
Library is complete with over 16 videos of both specific exercises as well
as a TUTORIAL on how to SQUAT, BENCH, and DEADLIFT correctly
and efficiently!

My goal in writing this E Book was to provide a “1on1” coaching feel

without having to break the bank to hire a coach. By providing 8 weeks
of detailed programming, a complete exercise guide of every movement
found in the program, a video library and a recommended nutrition
plan for weight loss and weight gainz, I have you covered from A-Z.

NOW LET’S GET TO WORK!

WinTheDay
1Love
4
 “i don’t expect
average people
to understand
my above average
goals”
-Zach homol

5
 Understanding The Programming
3-2-1 Progression: Working Sets:
3-2-1 Progression is a method that will be used to All of the programming is to be done as heavy as
work up to a Sub 1 Rep Max. When doing a 3-2-1 possible for each movement unless stated otherwise
Progression, start with your normal start weight but inside the programming.
only taking it for 3 reps. Continue working up, taking Working Sets Example:
moderate jumps until you are unable to do 3 reps any 4 sets of 4 = Each set should be done at maximum
more. Next, jump up in weight performing 2 reps effort. An example set range might be:
until you can’t any more. Finally, 1 rep, working up 385x4
to as heavy as you possibly can. Make sure you are 395x4
always leaving 1 in the tank! (Don’t go until complete 405x4
failure!) You should be hitting approximately 7-9 405x4 (the progression should never exceed 30 lbs
working sets. from start to finish. If so, you need to start with a
Example set: more challenging weight)
135-3 Warm up
225-3 Warm up
275-3 Warm up
315-3 SET 1
335-3 SET 2
365-3 SET 3
375-2 SET 4
385-2 SET 5
405-1 SET 6
415-1 SET 7
425-1 SET 8

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3-2-1 EXPLOSIVE/ SPEED TRAINING:
3-2-1 Explosive/Speed Training is a method I created 3 years ago. Advancing past the traditional 9x3 Speed
Training sets, I came to the conclusion that RAW lifters needed more time under tension and reps to build the
explosive power needed on the bench press. There’s a fine line between speed and power. It’s no surprise that the
strongest lifters in the world move even the biggest lifts relatively fast.
3-2-1 Explosive Training
EXAMPLE:
The bar is loaded - 275lbs on the bar.
1. Unrack the bar. Perform 3 Pause Reps.
2. Rack the bar. Regather your air. (approx. 3 seconds)
3. Unrack the bar. Perform 2 Pause Reps.
4. Rack the bar. Regather your air. (approx. 3 seconds)
5. Unrack the bar. Perform 1 Pause Rep.
6. Rack = 1 set!

Throughout 1 set of the 3-2-1 explosive training

method, you will complete a total of 6 reps, achieving
both more time under tension than the traditional
9x3, as well as more overall work capacity. The 3
second rest when racking the bar and regathering air
into your belly is just enough time to get fresh and
have the ability to move the next rep range just as fast,
if not faster than the previous rep range.

What are Drop Sets?

Drop Sets:
Example 1: Flat Bench Dumbbell drop sets. 4 drop
sets using 3 different weights. 15 reps each weight.
80lbs dumbbell -15 reps
70lbs dumbbell-15 reps
60lbs dumbbell-15 reps
Each is to be done back to back without any rest
periods. Above example is 1 set! After the set
is finished take 1-2 minutes to recover before
performing your next set!

Super Set Explanations:

Super Sets are when 2 exercises are performed back to back with no rest between each exercise. It’s important
to note that the exercises SHOULD NOT BE RUSHED! Take your time while doing each exercise. Once that
exercise is complete, move on to the next exercise! The burn will be intense but don’t neglect the mind to muscle
connection!

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 Pyramid Set Explanations:
Giant Set Explanations: Pyramid Sets Example:
10,8,6,4,2
Giant Sets, much like Super sets, are when 3 exercises are
performed back to back with no rest between each exercise. Example set:
It is important to note that these exercises should not be 1 set of 10 – 315lbs
rushed! Take your time with each exercise and once it is 1 set of 8- 335lbs
complete, move on to the next. Ensure the mind to muscle 1 set of 6-365 lbs
connection is being implemented and expect an intense burn! 1 set of 4- 385lbs
1 set of 2- 405lbs
Each set is to be done at maximum effort,
making each set challenging. As the reps
DECREASE the weight on the movement
should INCREASE.

Feeder Days:
A method used to promote growth and
strength on the days between training the
specific muscle group. We will be doing 100
side raises every other day, as well as 100 front
raises on the days between. This is going to aid
in sculpting our shoulders in an abnormally,
freaky way! You will also be using Wednesday
as a feeder day for triceps. Our main tricep
days are Monday and Friday, while we will be
incorporating a few extra sets of triceps on
Wednesdays supersetted with biceps. Adding
in the extra tricep work will aid into our flat
bench press as the vast majority struggle at the
lockout of the press.

Every Other Day Movements:

Calves: Standing Calve Raises - 100 total reps in
the least amount of sets possible. (Shoot for 3-5
sets)
Seated Calve Raises - 100 total reps in the least
amount of sets possible. (Shoot for 3-5 sets)

Everyday Movements:
100 Dumbbell Front Raises: Monday,
Wednesday, Friday
100 Dumbbell Side Raises: Tuesday, Thursday,
Saturday
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 AMRAP = AS MANY REPS AS POSSIBLE
Core:
Over the next 8 weeks we will do 1 core movement every day. This core program will ensure that your entire core
is being activated, creating a stronger and more aesthetically pleasing core. Each movement should be done to
failure. 100 total reps - approximately 3-6 sets!

Day 1: 50 Toes to Bar

Day 2: 100 Decline Crunches
Day 3: 3x1 Minute Planks
Day 4: 100 Weighted Crunches
Day 5: 75 Rope Crunches
Day 6: 100 Banded Punches

Mobility/Stretching
9
VIDEO LIBRARY

WARM UPS 10
SPECIALTY BARS

BENCH TIPS 11
SETTING UP BANDS ON BENCH

REVERSE BANDS 12
BENCH PRESS 21’s

PUMP FAKE REPS 13

 SQUAT TIPS

PULSE SQUATS 14
 GOOD MORNINGS

SEATED GOOD MORNINGS 15

 SQUAT MORNINGS

SUMO AND CONVENTIONAL DEADLIFT 16

 RDL

BANDED PUNCH THROUGHS 17

 EXERCISE GUIDE
CHEST MOVEMENTS

FLAT BENCH PRESS

CLOSE GRIP BENCH PRESS

18
FLAT BENCH 21’s
19
BAND SETUP FOR BENCH

FLAT BENCH WITH BANDS

20
STATIC PAUSE CLOSE GRIP

STATIC PAUSE CLOSE GRIP WITH BANDS

FLOOR PRESS BAND SETUP

21
FLOOR PRESS

FLOOR PRESS WITH BANDS

NEUTRAL GRIP FLOOR PRESS WITH BANDS

22
REVERSE BAND

REVERSE BAND SET UP

23
FLAT BENCH DUMBBELL

FLAT BENCH WITH DUMBBELLS TOGETHER

FLAT BENCH DUMBBELL WITH BANDS 24

PUMP-FAKE FLAT BENCH DUMBBELL

25
PUMP-FAKE FLAT BENCH DUMBBELL W/ BANDS

26
INCLINE DUMBBELLS

INCLINE WITH DUMBBELLS TOGETHER

INCLINE FLY’S 27
PUMP-FAKE INCLINE DUMBBELLS

WEIGHTED DIPS
28
DIPS WITH BANDS

DIPS

CABLE FLY’S 29
BACK MOVEMENTS

PULL DOWNS

BEHIND THE HEAD PULL DOWNS

DOUBLE UNDERHAND PULL DOWNS 30

SEATED ROWS

1 ARM SEATED ROWS

DOUBLE UNDERHAND SEATED ROWS

31
FACE PULLS

PULL UPS

CHIN UPS
32
BACK FLY’S

CHEST SUPPORTED ROWS

1 ARM DUMBBELL ROWS 33

O DEGREE BARBELL ROWS

BICEP MOVEMENTS

ALTERNATING DUMBBELL CURLS

34
DUMBBELL HAMMER CURLS

INCLINE ALTERNATING DUMBBELL CURLS

1 ARM PREACHER CURLS

35
PREACHER CURLS

1 ARM CONCENTRATION CURLS

PREACHER BARBELL CURLS

36
BARBELL CURLS

BARBELL 21’s
37
REVERSE GRIP STRAIGHT BAR CURLS

STRAIGHT BAR CABLE CURLS

ROPE CURLS
38
TRICEP MOVEMENTS

SKULL CRUSHERS WITH BARBELL

EZ BAR SKULL CRUSHERS

39
INCLINE PART WAYS

V-BAR PUSHDOWNS
40
FLAT BENCH TRICEP PART WAYS

ROPE PUSHDOWNS
41
OH PART WAYS

BANDED PUSHDOWNS
42
INCLINE TRICEP ROPE EXTENSIONS

TRICEP KICKBACKS

SEATED DIPS 43
SHOULDER MOVEMENTS

SIDE RAISES

FRONT RAISES

44
CABLE SIDE RAISES

SEATED DUMBBELL SHOULDER PRESS

UPRIGHT DUMBBELL ROWS 45

SEATED TWIST AND PRESS

SHRUGS WITH DUMBBELLS 46

ARNOLD PRESSES

DUMBBELL SHOULDER PRESS

EZ BAR UPRIGHT ROWS 47

BARBELL UPRIGHT ROWS

BARBELL FRONT RAISES

STANDING RACK SLIDES 48

SEATED RACK SLIDES

Z PRESS

CABLE UPRIGHT ROWS 49

LEG MOVEMENTS

BOX SQUAT

FREE SQUAT

50
BOX SQUAT WITH BANDS

SPEED BOX SQUAT WITH BANDS

51
CLOSE STANCE SQUAT

PULSE SQUATS

FRONT SQUATS 52
SQUAT MORNINGS

SEATED GOOD MORNINGS

53
CONVENTIONAL DEADLIFT

SUMO DEADLIFT

CONVENTIONAL DEADLIFT WITH BANDS 54

ROMANIAN DEADLIFT

SUMO DEADLIFT WITH BANDS

55
SUMO DEADLIFT OFF 2’ MATS

TRAP BAR DEADLIFTS OFF MATS

TRAP BAR DEADLIFTS 56

BANDS FOR PIN PULLS

RACK PULLS WITH BANDS 57

WEIGHTED BOX JUMPS

LEG PRESS

BULGARIAN SPLIT SQUATS 58

45 DEGREE BACK EXTENSIONS

LEG CURLS

BANDED LEG CURLS 59

LEG EXTENSIONS

WALKING LUNGES

STIFF LEG DUMBBELL DEADLIFTS 60

STANDING CALVES

SEATED CALVES

61
CORE MOVEMENTS

TOES TO BAR

DECLINE CRUNCHES

62
WEIGHTED CRUNCHES

PLANKS

ROPE CRUNCHES 63
ROPE PUNCHES

64
Program - 8 Weeks:
Week 1:
WAVE 1: Building Work Capacity:
Monday: Back/Chest/Triceps:

Seated Rows:
4x10
Flat Bench Press:
5x5
Flat Bench Dumbbell:
4x10 
Incline Dumbbells Together:
3x15
Weighted Dips: 
5x10
Tricep Incline Part Ways:
4x10
Pull Downs <Superset> V-Bar Pushdowns:
4x15 EACH

Tuesday: Deadlift/Speed Squats/ Lower Body:

Conventional Deadlifts:
6x3 Reset Reps (Approx. 80% of 1RM)
Speed Box Squats W/Bands 65% of 1RM:
10x3
Bulgarian Split Squats:
4x15 Each leg
45 Degree Back Extensions <Superset> Leg Curls:
4x15 EACH

65
Wednesday: Back/Biceps/Triceps:

Pulldowns:
5x10
1 Drop Set hitting 4 different weights. 10 reps at each weight
Chin Ups:
4x8
Seated Rows:
4x12
1 Drop Set hitting 4 different weights. 10 reps at each weight
Face Pulls: 
3x15
Alternating Bicep Curls <Superset> V-Bar push downs:
4x10 EACH
Preacher Curls <Superset> Rope push downs:
4x8 <superset> 4x15
45lb Barbell Curl:
100 reps in the least amount of sets possible. Do not drop the bar!
Side Raises:
100 total in the least amount of sets possible.

Thursday: Speed Bench/Chest/Shoulders:

Seated Rows:
4x10
Flat Bench Press: 
9x3 (60% of 1RM) (Changing Grip Every 3rd Rep) (Normal,-
Close,Wide)
Static Pause Close Grip: 
4x5
Flat Bench Dumbbells W/Dumbbells Together:
3x15
Seated Dumbbell Shoulder Press:
4x10
Barbell Upright Rows:
4x12
1 Drop Set hitting 4 different weights. 10 reps at each weight. 
Cable Side Raise Burnout:
5x12 Each arm- Nonstop- 12 reps with right arm, 12 reps with left,
then directly back into 12 reps with right arm until completing 5 sets. 66
Friday: Upper Back/ Biceps/ Triceps:

Seated Rows  <Superset> Back Fly’s:

5x12 EACH
Double Underhand Rows <Superset> Behind Head Lat Pulldown:
5x12 EACH
Barbell Curls <Superset> Skull Crushers W/ Barbells:
4x10 EACH
Alternating Curls <Superset> Incline Tricep Rope Extensions:
4x12 EACH
1 Arm Concentration Curls <Superset> Rope Tricep Pushdowns:
4x15 EACH

Saturday: Squat/ Lower Body:

Box Squats - No Wraps:

6x3
Speed Conventional Deadlift <Superset> Box Jumps W/ Weight:
7x2 <Superset> 7x5
Leg Press:
4x10
Leg Extension <Superset> Leg Curls:
4x15 EACH

67
Week 2:
Monday: Upper Back/Chest/ Triceps:

Seated Rows:
4x10
Flat Bench Press:
4x5
Flat Bench Dumbbell W/Band:
3x10
1 Drop Set hitting 3 different dumbbells. 10 reps each dumbbell.
Barbell 21’s - Flat Bench:
3 total sets
Dips:
100 total in the least amount of sets possible
V-Bar Pushdowns:
4x10
Face Pulls <Superset> Tricep Kick Backs:
4x12 EACH

Tuesday: Deadlift/ Lower Body:

Sumo 2’ Mats: 
1x5 Reset each rep
1x3 Reset each rep
Front Squats:
4x3
Seated Good Mornings:
4x4  
45 Degree Back Extensions <Superset> Leg curls:
4x15 EACH

68
Wednesday: Upper Back/Biceps/Triceps: 

Pull-Ups: 
4x10
Double Under Hand Pulldowns:
4x10
1 Arm Seated Rows <Superset> Back Fly’s: 
4x15 EACH
Barbell Curls: 
4x10
1x21’s
1 Arm Preacher Curls <Superset> V-Bar Pushdowns: 
4x12 EACH
Cable Curls <Superset> Banded Pushdowns:
3xAMRAP EACH

Thursday: Speed Bench/ Chest/ Shoulders:

Flat Bench Press:

9x3 W/Bands (60% of 1RM) “All Regular Grip”
Static Pause Close Grip w/ Bands: 
4x3
Incline Dumbbell Press W/Dumbbells Together:
3x15
1 Drop Set hitting 3 dumbbells. 15 reps with each dumbbell.
Dumbbell Seated Twist Press:
4x8
Shoulder Shrugs W/Dumbbells <Superset> Front Raises:
4x12 EACH
Barbell Upright Rows:
4x12

69
Friday: Upper Back/Triceps/Shoulders:

Lat Pulldowns <Superset> Chest Supported Rows:

4x12 EACH
1 Arm Dumbbell Rows <Superset> Face Pulls:
4x8 <Superset> 4x15
Preacher Curls <Superset> Seated Dips:
4x10 EACH
Dumbbell Hammer Curls <Superset> V-Bar Tricep Pushdowns:
4x10 <Superset> 4x15
Tricep Rope Burnout <Superset> Rope Curls:
4x15 EACH

Saturday: Squat/ Lower Body:

Squat – W/ Wraps:
5x3
Rack Pulls W/ Bands:
3x3
Leg Extension <Superset> Banded Leg Curls:
4x15 EACH
15 Minute Walking Lunges

WEEK 3:
Monday: Upper Back/ Chest/Triceps:

Seated Rows:
4x10
Flat Bench Press:
4x4
Flat Bench Dumbbell:
4x15
Pump-Fake Incline Dumbbell Press:
4x8
Weighted Dips:
4x8
Flat Bench Tricep Part Ways <Superset> Tricep Rope Pushdowns
<Superset>Pull Downs:
4x12 EACH
70
Tuesday: Deadlift/Speed Squats/Lower Body:

Conventional Deadlift “Touch & Go”:

3x5 (75%-80% of 1RM)
Speed Box Squats W/ Bands:
70% of 1RM
10x3
Leg Press:
4x10
Stiff Leg Deadlift <Superset> Leg Curls:
4x10 EACH
15 Minutes Walking Lunges

Wednesday: Back/Biceps/Triceps:

Pulldowns:
5x10
Chest Supported Rows:
4x12
1 Drop Set hitting 3 different weights- 12 reps at each
Seated Rows <Superset> Back Fly’s: 
4x15 EACH
Preacher Curls <Superset> V-Bar Pushdowns:
4x10 EACH
Incline Alternating Dumbbell Curls <Superset> Rope Pushdowns:
4x8 <Superset> 4x15
50 Hammer Curls (Nonstop):
20lbs Dumbbells

71
Thursday: Upper Back/Speed Bench/Chest/Shoulders:

Seated Rows:
4x10
Flat Bench Press:
9x3 (65% of 1RM W/ bands) (Alternating Grips)
Close Grip Bench Press:
3-2-1 Progression
Flat Bench 21’s:
2 sets total
Seated Dumbbell Press:
4x8
Upright Rows:
4x8
1 Drop Set hitting 3 different weight. 10 reps each weight. 
Front Raises:
100 reps in the least amount of sets possible

Friday: Upper Back/Biceps/Shoulders:

Pull-Ups:
50 in the least amount of sets possible
Seated Rows <Superset> Back Fly’s:
4x12 <Superset> 4x15
Barbell Preacher Curls <Superset> Incline Tricep Part Ways:
4x10 EACH
Alternating Dumbbell Curls <Superset> Reverse Grip Straight Bar Curls:
4x10 EACH
Straight Bar Curls Burnout <Superset> Rope Tricep Pushdowns:
4x15 EACH
Front Raises:
100 in the least amount of sets possible

72
Saturday: Squat/Speed Deadlift/Lower Body:

Box Squats - No Wraps:

5x3
Speed Conventional Deadlift W/ Band <Superset> Box Jumps W/ Weights:
7x2 <Superset> 7x5
Leg Press:
4x12 
45 Degree Back Extension <Superset> Leg Extensions:
4x15 EACH

WEEK 4:
Pyramid Method - Heavy Load Introduction:

Monday: Upper Back/Chest/Triceps:

Seated Rows:
4x12
Flat Bench Press:
10,8,6,4
Incline Dumbbell Bench Press:
4x12 
Pump-Fake Flat Bench Dumbbell:
4x8
Barbell Skull Crushers:
4x10
Seated Dips <Superset> Tricep Kick Backs:
4x15 EACH
Double Underhand Seated Rows:
4x10

73
Tuesday: Deadlifts/ Lower Body:

Speed Sumo Deadlifts W/ Bands:

5x2 (70% of 1RM)
Speed Conventional Deadlifts:
5x2 W/Bands (70% of 1RM)
Squat Mornings:
4 Second Eccentric - 2 Second Pause in hole.
4x4
Leg Press: 
4x10
Bulgarian Split Squats <Superset> Leg Curls:
3x15 EACH

Wednesday: Upper Back/ Biceps/ Triceps:

Pull-Ups:
4x10
0 Degree Barbell Rows:
4x8
Seated Rows <Superset> Face Pulls:
4x10 <superset> 4x15
Alternating Dumbbell Curls<superset> V-Bar Pushdowns:
4x10 EACH
Barbell 21’s 
2 sets
Machine Pulley Burn Outs <Superset> Rope Pushdowns:
3xAMRAP

74
Thursday: Upper Back/Chest/Shoulders:

Seated Rows:
4x10
Flat Bench Press: 
3-2-1 Progression (Speed Training)
8 Total Working Sets at 65% of 1RM
Floor Press: 
4x4
Incline Dumbbell Pump-Fake:
4x8 
Standing Shoulder Rack Slides:
4x8
Shoulder Shrugs:
4x15

Friday: Upper Back/ Biceps/Triceps:

Chest Supported Rows <Superset> Lat Pulldowns Behind Head:

5x10 EACH
Seated Rows <Superset> Face Pulls:
4x15 EACH
Barbell Curls: 
4x10
2 Drop Sets hitting 3 different weights. 10 reps each weight
Dips:
100 in the least amount of sets possible
Alternating Dumbbell Curls <Superset> Rope Pushdowns:
4x10 <Superset> 4xAMRAP

75
Saturday: Squats/ Lower Body:

Squat W/Wraps:
4x3
Pulse Squats:
4x6
Trap Bar Off Mats:
3x5
Leg Extension <Superset> Leg Curls:
4x12 EACH

WEEK 5:
Monday: Upper Back/Chest/ Triceps:

Seated Rows:
4x10
Flat Bench Press:
8,6,4,4
Incline Bench Dumbbells Together:
4x12  
Barbell 21’s: 
2 sets
EZ Bar Skull Crushers:
4x8
Tricep OH Part Ways:
3x15
Face Pulls <Superset> V-Bar Pushdowns:
4x15 EACH

Tuesday: Deadlifts/Lower Body:

Conventional Deadlift:
6x2 - Reset (Approx. 85% of 1RM)
Speed Box Squats: 
70% of 1RM W/Bands
Trap Bar Deadlift:
4x5 Reset Each Rep 
Leg Extension <Superset> Leg Curls:
4x15 EACH
76
Wednesday: Upper Back/ Biceps/Triceps:

Pulldowns <Superset> Seated Rows:

4x15 EACH
Chest Supported Rows:
4x12
Back Fly’s:
4x15  
Preacher Curls <Superset> Barbell Skull Crushers:
4x12 EACH
Alternating Dumbbell Curls <Superset> Rope Pushdowns:
4x10 <Superset> 4x15
Hammer Curls:
50 total BURNOUT – NONSTOP- DON’T DROP DUMBBELLS

Thursday: Chest/ Shoulders:

Flat Bench Press: 

9x3 W/ Bands Alternating Grips (70% of 1RM)
Floor Press W/ Bands: 
3-2-1 Progression
Flat Bench Dumbbells W/ Bands:
4x8
Z Press:
4x4
Barbell Front Raises <Superset> Cable Upright Rows:
4x12 <Superset> 4x15

Friday: Upper Back/Biceps/Triceps:

Seated Rows <Superset> Lat Pulldowns:

4x10 EACH
Double Underhand Pulldowns <Superset> Behind Head Pulldowns:
4x10 <Superset> 4x12
Preacher Curls <Giant Set> Incline Alternating Curls <Giant Set> V-Bar
Pushdowns:
4x10 EACH
45lbs Barbell Curls:
100 total – Don’t drop barbell till 100 are completed
77
Saturday: Squats/Lower Body:

Box Squats - No Wraps:

4x3
Front Squats:
3x5
Speed Conventional Deadlift W/ Bands: (70% of 1RM)
7x2 
Bulgarian <Superset> 45 Degree Back Extension:
4x15 EACH

Week 6:
Monday: Upper Back/ Chest/ Triceps:

Seated Rows:
4x10
Flat Bench Press:
8,6,4,2
Incline Dumbbell:
4x10
Pump-Fake Flat Bench W/ Bands:
4x8
Barbell Skull Crushers:
4x8
Seated Dips:
4x10
Pulldowns Behind Head <Superset> Tricep Rope Pushdowns:
4x10 <Superset> 4xAMRAP

Tuesday: Deadlift/ Lower Body:

Sumo Deadlift: 
1x3 “Touch & Go”
Squat Mornings:
4x4 with 4 Second Eccentric - (2 Second Pause) 
Leg Press:
4x12
Stiff-Leg Dumbbell Deadlifts <Superset> Leg Curls:
4x8 <Superset> 4x15
78
Wednesday: Upper Back/ Biceps/ Triceps:

Pull-Ups:
4x10
Chest Supported Rows <Superset> Pulldowns: 
5x10 <Superset> 4x12
Face Pulls: 
5x12
Barbell Curls:
4x10
1x21’s
1 Arm Preacher Curls <Superset> V-Bar Pushdowns:
4x12 EACH
Machine Pull Burnouts:
3xAMRAP

Thursday: Chest/Shoulders:

Flat Bench Press “Re-Grip”:

3-2-1 Progression (Speed Training)
6 Total Working Sets (70% of 1RM)
Reverse Band:
3-2-1  Progression
Barbell 21’s:
2 sets
Standing Rack Slides:
4x8
Barbell Front Raises <Superset> Cable Side Raises:
4x10 <Superset> 4x15

Friday: Upper Back/ Biceps/ Triceps:

Pull-Ups:
50 Total 
Double Underhand Rows <Superset> Back Fly’s:
4x12 <Superset> 4x15 
Alternating Curls <Superset> EZ Bar Skull Crushers: 
4x12 EACH
1 Arm Preacher Curls <Superset> Machine Pull Curls:
4x10 <Superset> 4x15 79
Saturday: Squat/ Speed Deadlift/ Lower Body:

Squat W/ Wraps:
3-2-1 Progression
Pulse Squat:
4x6 
Speed Conventional Deadlift W/ Bands: (70% of 1RM)
7x2
Leg Curls:
4x15 
10 Minute Walking Lunges

WEEK 7:
Maximum Effort - Strength Skill:
Monday: Upper Back/ Chest/ Triceps:

Seated Rows:
4x10 
Flat Bench Press:
3-2-1 Progression
Neutral Grip Floor Press W/Bands:
4x8
Flat Bench Dumbbells W/Dumbbells Together:
3x15 
Dips:
100 in the least amount of sets possible
EZ Bar Skull Crushers:
4x10
Face Pulls <Giant Set> Banded Tricep Pushdowns <Giant Set> Lat
Pulldowns:
4x15 <Giant Set> 4xAMRAP <Giant Set> 4x10

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Tuesday: Speed Deadlift/Speed Squat/ Lower Body:

Sumo Deadlifts:
5x2 W/Bands Reset after each rep
Conventional Deadlift:
5x2 W/Bands Reset after each rep 
Speed Box Squat W/ Bands:
5x3 (75% of 1RM)
Romanian Deadlifts:
4x6
45 Degree Back Extension <Superset> Leg Curls:
2x20 <Superset> 2x20
2x10 <Superset> 2x10

Wednesday: Upper Back/ Biceps/Triceps:

Pull Downs:
5x10
Chest Supported Rows <Superset> Seated Rows:
5x10
Back Fly’s <Superset> Preacher Barbell Curls:
4x15 <Superset> 4x10
Alternating Dumbbell Curls <Superset> Rope Pushdowns:
4x12 EACH
Hammer Curls:
50 Total Each Arm! Don’t drop dumbbells until completed.

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Thursday: Speed Bench/ Chest/ Shoulders:

Flat Bench Press:

9x3 (75% of 1RM) Alternating Grips W/ Bands
Floor Press W/ Bands:
3-2-1 Progression
Incline Dumbbell Press:
4x12
Z Press:
4x4
Seated Arnold Press:
4x10
Upright Rows:
3x15

Friday: Upper Back/ Biceps/ Triceps:

Lat Pulldowns <Superset> Lat Pulldowns Behind Head:

5x10 EACH
Seated Rows <Superset> Face Pulls:
4x10 <Superset> 4x15
Barbell Curls:
4x10 - 1 Drop Set hitting 3 different weights. 10 reps at each weight.
Alternating Dumbbell Curls <Superset> V-Bar Pushdowns:
4x12 EACH
Machine Pulley Curls:
2x AMRAP

Saturday: Squat/ Lower Body:

Close Stance Squat:

3-2-1 Progression
Front Squat:
3x6
Leg Press:
4x10
Leg Extension <Superset> Leg Curls:
3x20 EACH
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WEEK 8:
Maximal Effort/ Strength Skill: We will have less accessory work this week
due to working up to Maxes.
Monday: Upper Back/Chest/Triceps:

Seated Rows:
4x10
Flat Bench Press:
Working up to a 1RM
Neutral Grip Floor Press:
3x10
Cable Fly’s:
3x15
EZ Bar Skull Crushers:
3x15
V-Bar Pushdowns <Superset> Tricep Rope Pushdowns:
3x15 EACH

Tuesday: Deadlift/Lower Body:

Deadlifts:
Max Out- Stronger Stance
Working up to a 1RM
Leg Curls:
4x10
Leg Extensions:
3x15

Wednesday: Upper Back/ Biceps/Triceps:

Pulldowns:
3x10
Seated Rows:
3x10 
Face Pulls:
3x15
Alternating Dumbbell Curls <Superset> Rope Pushdowns:
3x15 Each arm <superset> 3x15
1 Arm Preacher Curls:
3x12 Each arm 83
Thursday: Speed Bench/Chest/Shoulders:

Flat Bench Press: 

9x3 (75% of 1RM) Regular Grip
Flat Bench Dumbbell Press W/ Bands:
3x15
Cable Fly’s:
3x15 
Seated Rack Slides:
4x8
Upright Rows W/ Dumbbells:
3x12 

Friday: Upper Back/ Biceps:

Lat Pulldowns:
3x12
Seated Rows:
3x10 
Face Pulls:
3x15
Alternating Dumbbell Curls:
3x15
Preacher Curls:
3x10

Saturday: Squat/ Lower Body:

Squat:
Working up to a 1RM. SET A PR!
Leg Extension <Superset> Leg Curls:
3x15 EACH
10 Minutes Walking Lunges

84
Recommended Meals:

Meal 1: Upon Waking Up

3 Whole Eggs
5 Oz Liquid Egg Whites
1 Cup Oatmeal (Dry Measured)
1 Banana

Meal 2: During Day

6 Oz Chicken
8 Oz Sweet Potato
1 Serving Cashews 

Meal 3: During Day

6 Oz Chicken
8 Oz White Rice
1 Serving Cashews

Meal 4: Pre-Workout (1-1.5 Hours Before)

6 Oz Chicken
8 Oz White Rice
1 Serving Cashews
Intra Workout:
1 Scoop Karbolyn or 2 handfuls of Fruit

Meal 5: Post Workout

10 Oz Steak
10 Oz White Rice

Meal 6: Before Bed

1 Banana
2 Tbsp Peanut Butter 

85
Total Calories and Macros

Calories: 4300
Protein: 250g
Carbs: 525g
Fat: 110g

CLEAN AND LEAN

Meal 1: Breakfast
½ Cup Dry Measured Oatmeal
4 Eggs

Meal 2: Throughout Day

5 Oz Chicken
5 Oz White Rice
2 Servings Broccoli
1 Serving Cashews

Meal 3: Throughout Day

5 Oz Chicken
5 Oz White Rice
2 Servings Broccoli
1 Serving Cashews

Meal 4: Pre Workout

5 Oz Chicken
5 Oz White Rice
2 Servings Broccoli

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Meal 5: Post Workout
5 Oz Chicken
4 Oz White Rice
1 Banana

Meal 6: Before Bed

2 Scoops Protein

Total Calories and Macros

Protein: 234g
Carbs: 285g
Fats: 69g
Calories: 2700

*Constantly be sipping BCAAs all day - 1.5-2 gallons of water a day

87
Nutrition Programming/Grocery List

Protein:
 
Chicken Breast:
Serving Size:  4 oz
Protein:  22g 
Carbs: 0g
Fats: 3g 
Calories: 110
 
Turkey Breast:
Serving Size: 3 oz 
Protein:  17g 
Carbs:0g
Fats: 3g 
Calories: 100

Ground Turkey:
Serving Size: 4 oz
Protein: 22g 
Carbs: 0g
Fats: 8.5g
Calories: 166

Tilapia: 
Serving Size: 4 oz
Protein: 20g
Carbs: 0g
Fats: 2.5g 
Calories: 100

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Salmon: 
Serving Size: 4 oz 
Protein: 21g 
Carbs: 2g 
Fats: 1g 
Calories: 100

Tuna:
Serving Size: 74g 
Protein: 17g 
Carbs: 0g
Fat: 0g
Calories: 70

Lean Ground Beef:  90/10

Serving Size:  4 oz
Protein: 23g
Carbs: 0g
Fats: 11g 
Calories: 200
 
Steak:
Serving Size: 3 oz 
Protein: 22g
Carbs: 0g
Fats: 15g
Calories: 225
 
Cottage Cheese: Fat Free
Serving Size: 1/2 cup
Protein: 10g
Carbs: 8g 
Fats: 0g
Calories: 95 
  89
Whole Eggs:
Serving Size: 1 egg
Protein: 6g 
Carbs: 0g
Fats: 5g
Calories: 70
 
Egg Whites:
Serving Size: 3 table spoons
Protein: 5g
Carbs: 0g
Fats: 0g
Calories: 25  
 
Greek Yogurt:
Serving Size:  5 oz
Protein: 15g 
Carbs: 15g 
Fats: 3g 
Calories: 140
 
Carbohydrates
 
Brown Rice:
Serving Size:  1 cup of cooked 
Protein: 5g
Carbs:  46g
Fats:  2g 
Calories: 218
 

90
Sweet Potato:
Serving Size: 4 oz  
Protein: 2g 
Carbs:  21g
Fats: 0g
Calories: 90
 
Whole Wheat Pasta:
Serving Size: 1 cup cooked  
Protein: 7g
Carbs:  41g
Fats: 1g 
Calories: 210
 
Cream of Wheat:
Serving Size: 6 oz   
Protein: 3g 
Carbs:  22g 
Fats: .5g 
Calories: 105
 
Low Sugar Granola:
Serving Size: 40g   
Protein: 6g 
Carbs:  18g 
Fats: 11g 
Calories: 200
 
Quinoa:
Serving Size: 100g   
Protein: 13g 
Carbs: 69g 
Fats: 6g 
Calories: 374
 
91
Oatmeal:
Serving Size: 4 oz   
Protein: 2g 
Carbs: 13g 
Fats: 1g 
Calories: 72
 
Yams:
Serving Size: 1 yam   
Protein: 2g
Carbs:  37g 
Fats: 2g
Calories: 158
 
Red Potato:
Serving Size: 100g   
Protein:  2g 
Carbs: 16g 
Fats: 0g
Calories: 71
 
Beans:
Serving Size:  1/2 cup  
Protein: 7g 
Carbs: 22.5g 
Fats: 2g 
Calories: 70 
 

92
Protein

Eggs
Chicken
Lean Ground Beef (95% or leaner)
Steak (95% or leaner)
Turkey
Deli Ham
Deli Roast Beef
Ground Turkey (95% or leaner)
Salmon
Tuna

Carbohydrates

White Rice
Brown Rice
Sweet Potatoes
Oatmeal
Whole Wheat Bread/Bagels
Ezekiel Bread
Whole Wheat Pasta

Fats

Avocado
Black Beans
Almonds
Cashews
Pecans
Olive Oil
Walnuts
93
Fruits

Apples
Strawberries
Pears
Oranges
Kiwi
Peaches
Bananas
Watermelon

Vegetables

Asparagus
Peas
Mixed Veggies
Broccoli
Cabbage
Cauliflower
Celery
Collard Greens
Cucumber
Kale
Lettuce
Mushrooms
Salads
Spinach
Green Beans
Corn

Recommended Condiments:
Mrs. Dash
Garlic Powder
Mustard
Hot Sauce 94
Huge thank you to my amazing team! Each man in this
picture plays a valuable role in all of my endeavors. I
would not be where I’m at today if it weren’t for each of
these guys, I call brothers!
Thank you to Dylan Thacker, Adam Harder, Zach
Kotecki, Charlie Garwood and Alex Skinner!
1Love

95
 A special thank you to my amazing girlfriend, Ashley,
for always supporting and encouraging me through all
my endeavors. I love you <3!

96
COME TRAIN WITH US!
Saturdays at 10am
5339 W. 86th St Indianapolis, Indiana

Supplements
MaxEffortMuscle.com

97
Follow Me for Daily Motivation!
Youtube: ZachHomolPower
Twitter: ZachHomolPower
Instagram: ZachHomolPower
SnapChat: ZachHomol
Podcast: Young N’ Hungry Firecast

For more programming, in depth form breakdowns on

all lifts, webinars, open Q&A, men and women’s featured
programming and more subscribe to www.IndieFitness.net

#WinTheDay
#1Love
Photographer: Charlie Garwood
BFD Productions
Instagram: @C_Garwood22
[email protected]

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