you won’t regret it!cfl+training-new_men.… · key 3 - ripped sets ... (hiit) is a great...
TRANSCRIPT
Kyle LeonKyle Leon
I’m very excited for you to hit this fast-track 12 week Fat incinerating program because I know what it has done for many of my clients and close friends in the past and I know what it is about to do for you.
That’s why I’m going to get you started as quickly as I can without filling this program with a bunch of complicated science that will have you on your computer reading instead of in the gym TRAINING!!
I made this a short, straight to the point program that gives you exactly what you want and need without any B.S filler or useless, complicated blabbering.
That’s not my style.
I’m about getting you RESULTS and get-ting them FAST.
This is the exact 12 week program that many of my transformation clients have used to lose as much as 70 lbs in a 12 week period.
By now you should understand what your somatotype is through the information provided in the Customized Fat Loss For Men manual.
hello & Welcome!I want to start off by quickly congratulating you for
making the decision to take your physique to the next level using the Customized Fat Loss For Men 12 week program. (CFL)
You won’t regret it!
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This is very important for you to determine before you move on.
The CFL program is based specifically around your somatotype and the goal of losing stubborn fat and keeping lean muscle.
The best bodybuilders and fitness models in the world all recognize the need to train specific ways that favor their genetics. This can be referred to as somato-specific training.
There is not a “one size fits all” approach to training if you are serious about taking your body to the next level.
I’m talking about the level that really gets you noticed.
Any training program that doesn’t customize the training based around YOUR soma-toype will not maximize your fat loss because there are so many important variables that are completely ignored.
For example, your somatotype will determine exactly:
What exercises you should be doing -
How many sets you need to be doing -
How many reps you need to do per set -
How many sets you train to failure -
If you should train past failure -
How much rest time in between sets -
The CFL 12 week program takes care of all of that for you along with more advanced techniques used to break through any fat loss plateau.
The CFL program has been developed for intermediate-advanced trainers. Beginners can still benefit from this program when you know how to perform all of the basic exercises with proper form. If you are completely new to weight training I do recom-mend mastering proper form before using this program.
It is important that we cover some topics that are keys to losing the most fat hu-manly possible with the CFL program.
Key 1 - Training to failure
Many people misunderstand and have various definitions of what training to failure is. Let me define it so that you are clear:
Training to failure is performing an exercise to the point where you cannot complete another rep using proper form. It is the point where your muscles physiologically fail, NOT when you “think” you can’t complete another rep.
“There is not a ‘one size fits all’
approach to training if you are
serious about taking your body to
the next level.”
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Kyle LeonKyle Leon
When you are performing a training to failure set, you must perform the set with proper form UNTIL your muscles physically fail you.
In the CFL program training to failure is strategically and specifically based around what’s best for your somatotype. You will be training to failure on these specific sets ONLY.
This will make sure all your muscle fibers have been fully stimulated without overdo-ing it and without risking overtraining.
Following this exact program and performing these sets correctly is very important and is vital to losing fat. Training to failure on more sets than outlined will have the OPPOSITE effect that you want so DO NOT think you are helping yourself by doing so. Training to failure on less sets that outlined will be short-changing yourself and result in less fat loss than you’re capable of.
Long and short of it is to just follow the program and you’ll be all good!!
Key 2 - Training Past Failure
In CFL there will be specific times when you will be required to train past failure. For these sets, you WILL require a spotter that knows what he/she is doing. Training past failure is when you have reached failure and now require a spotter to help you complete 1 more repetition. This spotter must be instructed to NEVER allow the movement of the weight to completely stop. A good spotter will make you work extremely hard, but will always give you just enough help to keep the weight mov-ing slowly towards the finishing position.
We do not want you staying “stuck” for any length of time if possible.
Key 3 - Ripped Sets
Ripped Sets are the sets MOST responsible for pushing your fat loss forward from one workout to the next. You have the opportunity to take advantage of Ripped sets every workout in this 12 week program.
True Ripped Sets require more work from the muscle being trained than the previ-ous workout.
This is achieved by:
Lifting - more weight in a training to failure or past failure set for the same reps as the previous workout.
Completing more reps in a training to failure or past failure set with the same -weight as the previous workout.
Doing the same weight and reps in a training to failure or past failure set BUT with -a MORE fatigued muscle starting the set than the previous workout.
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Kyle LeonKyle Leon
You have to look at these sets as a wonderful opportunity to improve, progress and stimulate more fat loss each workout!
CFL 12 week program has identified these sets for you in the form of a light blue highlight (eg 1 x 8-10). It will be up to you what to do with them.
Key 4 - Rest Time
Your rest time in between sets will be specifically based on your somatotype for the goal of losing fat and maintaining lean muscle. This is very precise and should be followed as closely as possible. You will notice great differences in rest time between certain somatotypes and less differences between others.
Key 5 - Free Weights and Machines
You will also notice that there is no “one size fits all” approach to this topic either. Lately you’ll hear a lot of people demonizing machines but we can strategically uti-lize both free weights and machines for maximal muscle growth. Your somatotype will determine how to best take advantage of machine work.
Also, you will find we take advantage of machines on pre-fatigued muscles espe-cially in weeks eleven and twelve to take the fat burning process to the next level.
Find your somatotype below and follow the CFL twelve week program exactly for maximum fat loss.
Key 6 - Customized Cardio
I am sure many of us have asked ourselves at some point which cardio routine is the most effective. Many believe that both high and low intensity workouts are good at helping to burn body fat. Which one then is the best and quickest way to reduce your body fat?
It has been scientifically established that when doing intensive workouts your body burns glycogen. This is a form of carbohydrate, stored in your liver and muscles for energy. However scientists also point out that low intensity workouts burn a lot of body fat.
Unfortunately, there are still many obese people dutifully doing low intensity train-ing who seem to be having little to no success at burning their body fat…so again, which one is best???
Here’s my take on this problem. It is correct that a body burns more body fat dur-ing low intensity exercise programs like swimming, walking or leisurely bike rides. However when doing high intensity activities like running, a lot more calories are used by your body and has you dropping weight a lot quicker. The only issue is that some of these calories being burned are indeed in the form of glycogen (although many fat calories are burned as well). Again, I am sure you are thinking “which one do I use?” The answer is BOTH!!!
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Both low intensity cardio and high intensity cardio have their advantages and disadvantages (as stated below) but when combined together along with a strength training program and perfect nutrition the results are magnified.
Let’s take a look at the advantages and disadvantages of each of these training regimens.
A Breakdown of High Intensity Interval Training
For all of you who are tired of the monoto-nous hours on the treadmill, high intensity interval training (HIIT) is a great alternative to burning fat.
What that would look like on the treadmill is 20 seconds at 10-12mph, followed by a minute at a slow jog of 3 - 4 mph. By the end of the sprint interval you should be dying.
Usually 10 - 12 cycles is enough (about 15 - 20 minutes). If you aren’t exhausted after 12 cycles you weren’t sprinting hard enough.
Pros and Cons of HIIT
Pros:
Less Time: Compared to 30 - 45 minute cardio sessions, an HIIT session can be completed in around 15 minutes. Any busy person can appreciate this.
Metabolism: It has been well documented that HIIT sessions not only burn calories during the session, but also increase the body’s metabolism over the next 24 hours. This means a few HIIT sessions throughout the week will make you burn more calories when you’re sitting on your butt at the office!
Muscle Retention: The amount of power one must exert during a HIIT session causes an increase in growth hormone in the body, which will aid in muscle reten-tion. This is important since traditional cardio can be very catabolic (muscle burning).
Increased Athleticism: HIIT increases sprint ability and VO2 max (lung capacity). This will aid athletes in most sports that require quick bursts of energy at intermittent times.
Cons:
Because HIIT is so intense, it may create some issues:
“Usually 10 - 12 cycles is enough
(about 15 - 20 minutes).
If you aren’t exhausted after 12 cycles you weren’t
sprinting hard enough.”
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Kyle LeonKyle Leon
Difficulty: They say “No Pain, No Gain”. HIIT is very effective, but will also leave you with legs burning, gasping for air, after each cycle. The sheer difficulty of sprinting at maximal speeds for 10 - 12 cycles can be daunting for some people.
Injuries: The intensity of running at more than 10mph puts a lot of strain on the muscles if they aren’t warmed up properly, or if you haven’t sprinted for years. Ease into an HIIT program gradually.
Exclusivity: HIIT can’t be incorporated on top of weight training work outs like regular, steady-state cardio. Your performance will suffer drastically if your energy levels aren’t at 100% while performing HIIT. Either do HIIT on “off” days or at least a few hours after your weight training work out.
A Breakdown of Low Intensity Cardio
Pros:
Circulation/Fat Burn: Low Intensity training is beneficial in an exercise program as it generates good circulation and overall well-being in the body, as well as providing high fat-burning.
Injuries/Fat percentage: This type of training enables participants to exercise for a longer duration and typically produces fewer injuries then high intensity programs. It has been documented that Low Intensity training burns about 50% of fat for energy while training. Not bad. While high intensity training has a lower percentage of about 40% of fat for energy while training.
Studies have found that Low Intensity training improves insulin sensitivity and decreasing fasting insulin levels. Great for those looking to lose weight and control their diabetes.
Cons:
Metabolism: As I mentioned above, Low Intensity training is great for burning fat but only for the amount of time you are working out. This means that as soon as you stop exercising, fat burning basically stops. In contrast, High intensity training will spike you metabolism and keep it spiked for the rest of the day, sometimes up to 24 hours! This means that you will continue to burn calories and fat all day long. With HIIT training, fat is not burned much during the workout, rather it is burned for the rest of the day. That is a powerful fat burning system and one that really works.
Time: It is no surprise that to realize the benefits of Low Intensity workouts you have to spend a lot more time than you would with high intensity workouts. You must put in a minimum of 45-60 minutes per session to get any of the benefits out of it. This is not ideal for people who are time restricted or who become distracted/bored easily. It can be quite monotonous for certain individuals that will cause a lack of motivation to complete the next days’ workout.
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So here are examples of optimal High Intensity Interval Training and Low Intensity Interval Training. There are many variations of these workouts that you can com-plete but these are the exact ones that I have all of my Transformation Clients use with the utmost success. Please look at your specific somatotype for your exact Cardio schedule.
High Intensity Interval Training (HIIT)
Week 1-4 4-8 9-12
2 min walk 2 min walk 2 min walk
5 min jog 5 min jog 2 min jog
1 min sprint 1 min sprint 1 min sprint
1 min walk 1 min walk 1 min walk
1min jog 1min jog 1min jog
{Repeat 4 times} {Repeat 6 times} {Repeat 8 times}
5 min jog 5 min jog 2 min jog
2 min walk 2 min walk 2 min walk
Total Time 26 min 32 min 32 min
* Note: Not all weekly cardio schedules are broken down evenly as organized above.However, it is important to follow the specified program dependant on your personal-ized schedule. For example, the Endo-Mesomorph is instructed to do 5 High Intensitytraining sessions for weeks 11-12. This means if you are Endo-Meso you will look at the schedule for weeks 9-12 and do this routine 5 times per week.
Low Intensity Training
You can make your own choice in which type of low intensity cardio you would like to do. Please realize that you must still burn the same amount of calories as instructed in your Customized Fat Loss For Men Software package.
Most sessions are going to last between 45 mins and 1 hour so if you are time restricted be sure to do these on your days off, after work, before work etc. If you have the time then do this cardio after your weight training session.
Here are a list of Low Intensity cardio sessions you can choose from:
Walking or light jog (most popular) -
Cycling (NOT spin classes) -
Ice skating/roller blading (leisure) -
Swimming -
Rowing machine -
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All Rights Reserved Copyright © 2011 – Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved. You may
not distribute this report in any way. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review.
Disclaimer These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Consult with a physician if you are taking any prescription medications, and/or over-thecounter drugs.
NOTICE Kyle Leon, Muscle Meals inc and its owners, agents, affiliates and employees will not be held responsible or liable for any injury sustained while lifting or moving weights at your home, gym or elsewhere. Always consult with your physician before beginning any weight-training program. If you experience any strain or pain while training, stop and immediately consult your family doctor.
Again, find your somatotype and derive a schedule based on the amount/types of cardio you should be doing for optimal results.
By now you should know everything you need to know to get started.
Let’s get you going!
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ECTOMORPH WORKOUT PLAN
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Note on cardio:
You are going to need to complete 4 Cardio sessions per week. The schedule is as
follows:
Week 1-6 – 2 Low Intensity, 2 High Intensity
Week 7-12 – 1 Low Intensity, 3 High Intensity
Revert back to the cardio section of the Manual to see how the schedule changes
from week to week. Be sure to be diligent in getting your cardiovascular training
done and make it a core component of the system. This will burn excess calories
and have the fat melting away at a very rapid rate.
Note on abs/core training:
Your core training is important, but the concern of this 12 week program is to lose
as much fat possible without compromising your lean muscle. Because of this, the
CFL’s focus is on your weight training regimen. There is not a required
abdominal/core training component in this particular 12 week program. That
being said, it is recommended that you train your core 2-3 times per week for 10-
15 minutes. The focus of your exercises should be balanced between lower,
middle and upper abdomen as well as your obliques.
Your success over the next 12 weeks will be directly related to how closely you
follow the program below. You will need to do the outlined exercises, sets and
reps in order while following the appropriate rest time to achieve maximum
results. Lastly, your ripped sets have been identified for you in blue below. Dig
deep mentally, physically, and push your body to its limits for these sets
knowing you are triggering what’s needed for new fat loss.
10 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 1
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1 Chest and Biceps
Barbell Bench Press 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets Incline Dumbbell press 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets
Flat Dumbbell Fly 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets
E-Z Barbell Curl 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets
Dumbbell curl 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets
Day 2 Back and Triceps
Lat Pull down 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets
Seated Row 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets
Lying T-Bar Row 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets
Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets
Tricep Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets
Day 3 Legs
Squats 2 x 10 3 x 10-12 3 mins 1 x 8-10 0 sets 6 sets
Lunges 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 Shoulders
Military Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets
Seated Side Lateral Raises 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets
Standing Dumbbell Front Raise 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets
Bent-over Reverse Flys (Rear Delts) 1 x 10 2 x 8-10 90 sec 1 x 10 0 sets 4 sets
Dumbbell Shrugs 1 x 10 3 x 6-8 90 sec 1 x 10 0 sets 5 sets
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WEEK 2
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1 Chest and Biceps
Flat Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Incline Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Incline Dumbbell Fly 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Preacher Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Hammer Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Day 2 Back and Triceps
Seated Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Lat Pull down 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Single Arm Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Tricep Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Day 3 Legs
Squats 2 x 10 3 x 10-12 3 mins 1 x 8-10 0 sets 6 sets
Leg Press 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Stiff Legged Deadlift 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Seated Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 Shoulders
Military Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Standing Side Lateral Raises 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Seated Front Raise 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Rear Delt Machine 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Barbell Shrugs 1 x 10 3 x 6-8 90 sec 1 x 8-10 0 sets 5 sets
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WEEK 3
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1 Chest and Biceps
Barbell Bench Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets Incline Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Flat Dumbbell Fly 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Seated Dumbbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Barbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Day 2 Back and Triceps
Lat Pull down 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Seated Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Underhand Rows 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Tricep Rope Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Day 3 Legs
Squats 2 x 10 3 x 10-12 3 mins 1 x 8-10 0 sets 6 sets
Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Standing Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Standing Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 Shoulders
Bent Lateral Raises 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Military Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Standing Dumbbell Front Raise 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Bent-over Reverse Flys (Rear Delts) 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
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WEEK 4
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1 Chest and Biceps
Barbell Bench Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Incline Dumbbell press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Flat Dumbbell Fly 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
E-Z Barbell Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Dumbbell curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 2 Back and Triceps
Lat Pull down 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Seated Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Lying T-Bar Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Skull Crushers 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Tricep Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 3 Legs
Squats 2 x 10 4 x 10-12 3 mins 1 x 8-10 0 sets 7 sets
Lunges 1 x 10 4 x 10-12 90 sec 0 sets 0 sets 5 sets
Leg Curls 1 x 10 3 x 10-12 90 sec 1 x 8-10 0 sets 5 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 Shoulders
Military Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Seated Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
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WEEK 5
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1 Chest and Biceps
Flat Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Incline Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Incline Dumbbell Fly 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Preacher Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Hammer Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 2 Back and Triceps
Seated Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Lat Pull down 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Single Arm Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Tricep Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Skull Crushers 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 3 Legs
Squats 2 x 10 4 x 10-12 3 mins 1 x 8-10 0 sets 7 sets
Leg Press 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Stiff Legged Deadlift 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Seated Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 Shoulders
Military Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Standing Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Seated Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Rear Delt Machine 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Barbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
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WEEK 6
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1 Chest and Biceps
Barbell Bench Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Incline Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Flat Dumbbell Fly 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Seated Dumbbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Barbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Day 2 Back and Triceps
Lat Pull down 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 6-8 5 sets
Seated Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 6-8 5 sets
Underhand Rows 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 6-8 5 sets
Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 6-8 5 sets
Tricep Rope Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 6-8 5 sets
Day 3 Legs
Squats 2 x 10 4 x 10-12 3 mins 1 x 8-10 0 sets 7 sets
Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Standing Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Standing Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 Shoulders
Bent Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Military Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
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WEEK 7
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1 Chest and Biceps
Barbell Bench Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Incline Dumbbell press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Flat Dumbbell Fly 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
E-Z Barbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Dumbbell curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Day 2 Back and Triceps
Lat Pull down 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Seated Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Lying T-Bar Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Tricep Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Day 3 Legs
Squats 2 x 10 4 x 10-12 3 mins 1 x 8-10 0 sets 7 sets
Lunges 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Curls 1 x 10 3 x 10-12 90 sec 1 x 8-10 0 sets 5 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 Shoulders
Military Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Seated Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
17 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 8
Exercise Warm up x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1 Chest and Biceps
Barbell Bench Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Incline Dumbbell press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Flat Dumbbell Fly 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
E-Z Barbell Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Dumbbell curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 2 Back and Triceps
Lat Pull down 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Seated Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Lying T-Bar Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Skull Crushers 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Tricep Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 3 Legs
Squats 2 x 10 4 x 10-12 3 mins 1 x 8-10 0 sets 7 sets
Lunges 1 x 10 4 x 10-12 90 sec 0 sets 0 sets 5 sets
Leg Curls 1 x 10 3 x 10-12 90 sec 1 x 8-10 0 sets 5 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 Shoulders
Military Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Seated Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
18 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 9
Exercise Warm up x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1 Chest and Biceps
Flat Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Incline Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Incline Dumbbell Fly 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Preacher Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Hammer Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 2 Back and Triceps
Seated Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Lat Pull down 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Single Arm Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Tricep Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Skull Crushers 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 3 Legs
Squats 2 x 10 4 x 10-12 3 mins 1 x 8-10 0 sets 7 sets
Leg Press 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Stiff Legged Deadlift 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Seated Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 Shoulders Military Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Standing Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Seated Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Rear Delt Machine 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Barbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
19 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 10
Exercise Warm up x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1 Chest and Biceps
Barbell Bench Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Incline Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Flat Dumbbell Fly 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Seated Dumbbell Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Barbell Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Day 2 Back and Triceps
Lat Pull down 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Seated Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Underhand Rows 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Skull Crushers 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Tricep Rope Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Day 3 Legs
Squats 2 x 10 4 x 10-12 3 mins 1 x 8-10 0 sets 7 sets
Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Standing Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Standing Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 Shoulders
Bent Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Military Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
20 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 11
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1 Chest and Biceps
Flat Dumbbell Press 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Incline Barbell Press 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Pec Deck No warm-
up 7 x 10 30-45 secs 0 sets 0 sets 7 sets
Hammer Curl 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Preacher Curl No warm-
up 7 x 10 30-45 secs 0 sets 0 sets 7 sets
Day 2 Back and Triceps
Seated Row 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Lat Pull down 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Lying T-bar Row No warm-
up 7 x 10 30-45 secs 0 sets 0 sets 7 sets
Tricep Pushdowns 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Rope Pushdowns No warm-
up 7 x 10 30-45 secs 0 sets 0 sets 7 sets
Day 3 Legs
Squats 2 x 10 4 x 10-12 3 mins 0 sets 0 sets 6 sets
Stiff Legged Deadlift 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Extension 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Seated Calf Raises 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Press No warm-
up 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets
Day 4 Shoulders
Standing Side Lateral Raises 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Seated Front Raise 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Rear Delt Machine 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Barbell Shrugs 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Machine Shoulder Press
No warm-up 7 x 8-10
30-45 secs 0 sets 0 sets 7 sets
21 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 12
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1 Chest and Biceps
Barbell Bench Press 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets Incline Dumbbell Press 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Pec Deck No warm-
up 7 x 10 30-45 secs 0 sets 0 sets 7 sets
Seated Dumbbell Curl 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Straight-bar cable curl No warm-
up 7 x 10 30-45 secs 0 sets 0 sets 7 sets
Day 2 Back and Triceps
Lat Pull down 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Seated Row 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Underhand Rows No warm-
up 7 x 10 30-45 secs 0 sets 0 sets 7 sets
Skull Crushers 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Tricep Rope Pushdowns
No warm-up 7 x 10
30-45 secs 0 sets 0 sets 7 sets
Day 3 Legs
Squats 2 x 10 4 x 10-12 3 mins 0 sets 0 sets 6 sets
Standing Leg Curls 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Extension 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Standing Calf Raises 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Hack Squat No warm-
up 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets
Day 4 Shoulders
Bent Lateral Raises 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Machine Shoulder Press
No warm-up 7 x 8-10
30-45 secs 0 sets 0 sets 7 sets
22 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
MESOMORPH WORKOUT PLAN
23 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
Notice
The following program requires you to perform supersets. If you are familiar with
supersets by all means continue on, but if you have not heard of them or need a
refresher please read the next couple of paragraphs so you have a full
understanding.
Supersets
Supersets are essentially two exercises performed back to back that commonly
target opposing muscle groups, namely one agonist and one antagonist (also
known as push and pull) muscle group. Examples of such muscles are the biceps
and triceps, hamstrings and quads, and chest and back.
They are also different from normal sets as you don't rest between exercises,
whereas you would normally take anywhere from 30 seconds to 2 minutes
depending on your somatotype.
Note on cardio:
You are going to need to complete 5 Cardio sessions per week. The schedule is as
follows:
Week 1-6 – 3 Low Intensity, 2 High Intensity
Week 7-12 – 2 Low Intensity, 3 High Intensity
Revert back to the cardio section of the Manual to see how the schedule changes
from week to week. Be sure to be diligent in getting your cardiovascular training
done and make it a core component of the system. This will burn excess calories
and have the fat melting away at a very rapid rate.
Note on abs/core training:
Your core training is important, but the concern of this 12 week program is to lose
as much fat possible without compromising your lean muscle. Because of this, the
CFL’s focus is on your weight training regimen. There is not a required
24 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
abdominal/core training component in this particular 12 week program. That
being said, it is recommended that you train your core 2-3 times per week for 10-
15 minutes. The focus of your exercises should be balanced between lower,
middle and upper abdomen as well as your obliques.
Your success over the next 12 weeks will be directly related to how closely you
follow the program below. You will need to do the outlined exercises, sets and
reps in order while following the appropriate rest time to achieve maximum
results. Lastly, your ripped sets have been identified for you in blue below. Dig
deep mentally, physically, and push your body to its limits for these sets
knowing you are triggering what’s needed for new fat loss.
25 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 1
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1- Shoulders
Military Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Seated Side Lateral Raises 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Standing Dumbbell Front Raise 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Day 2- Biceps and Triceps
Standing E-Z Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Seated Dumbbell Hammer Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
E-Z Bar Preacher Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Overhead Rope Extensions 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets
Skull Crushers 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Close-Grip Pushdowns 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Day 3 - Legs
Squats 2 x 10 3 x 10-12 2 mins 1x10-12 0 sets 6 sets
Lunges 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Leg Curls 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Incline Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Flat Bench Dumbbell Flys 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Incline Dumbbell Flys 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Day 5 - Back
Lat Pull Down 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Seated Cable Row 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Lying T-Bar Row 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Close Grip Pull Down 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
26 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 2
Exercise Warm up x
reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1- Shoulders
Military Barbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Standing Side Lateral Raises 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Seated Front Raise 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Rear Delt Machine 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Barbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Day 2- Biceps and Triceps
Straight Bar Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Standing Dumbbell Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Reverse Grip E-Z Bar Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Single Arm Rope Pushdowns 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Seated Overhead Dumbbell Extensions 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Reverse Grip Straight Bar Pushdowns 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Day 3 - Legs
Squats 2 x 10 3 x 10-12 2 mins 1x10-12 0 sets 6 sets
Leg Press 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Stiff Legged Deadlift 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets
Seated Calf Raises 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets
Day 4 - Chest Flat Bench Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Incline Barbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Incline Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Pec Deck 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Day 5 - Back
Seated Wide Grip Row 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Lat Pull Down 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Underhand Rows 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets One-arm Dumbbell Rows 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
27 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 3
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1- Shoulders
Bent Lateral Raises 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Military Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Standing Dumbbell Front Raise 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Day 2- Biceps and Triceps
Standing Dumbbell Hammer Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Standing E-Z Bar Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Dumbbell Preacher Curls (alternating arms) 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Straight Bar Pushdowns 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Skull Crushers 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Close-Grip Pushdowns 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Day 3 - Legs
Squats 2 x 10 3 x 10-12 2 mins 1x10-12 0 sets 6 sets
Hack Squat 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Standing Leg Curls 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets
Standing Calf Raises 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Incline Barbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Decline Barbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Standing Cable Flys 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Day 5 - Back
Lat Pull down 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Seated One-arm Cable Rows 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Wide Grip Pull down 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Lying T-Bar Row 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
28 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 4
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1- Shoulders
Military Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Seated Side Lateral Raises 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Standing Dumbbell Front Raise 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Day 2- Biceps and Triceps
Standing E-Z Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Seated Dumbbell Hammer Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
E-Z Bar Preacher Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Overhead Rope Extensions 1 x 10 3 x 8-10 3 x 10-12 1x10-12 0 sets 5 sets
Skull Crushers 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Close-Grip Pushdowns 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 1x10-12 0 sets 7 sets
Lunges 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Leg Curls 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Incline Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Flat Bench Dumbbell Flys 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Incline Dumbbell Flys 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Day 5 - Back
Lat Pull Down 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Seated Cable Row 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Lying T-Bar Row 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Close Grip Pull Down 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
29 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 5
Exercise Warm up x
reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1- Shoulders
Military Barbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Standing Side Lateral Raises 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Seated Front Raise 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Rear Delt Machine 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Barbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Day 2- Biceps and Triceps
Straight Bar Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Standing Dumbbell Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Reverse Grip E-Z Bar Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Single Arm Rope Pushdowns 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Seated Overhead Dumbbell Extensions 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Reverse Grip Straight Bar Pushdowns 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 1x10-12 0 sets 7 sets
Leg Press 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Stiff Legged Deadlift 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets
Seated Calf Raises 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets
Day 4 - Chest Flat Bench Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Incline Barbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Incline Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Pec Deck 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Day 5 - Back
Seated Wide Grip Row 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Lat Pull Down 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Underhand Rows 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets One-arm Dumbbell Rows 1 x 8-10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
30 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 6
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1- Shoulders
Bent Lateral Raises 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Military Dumbbell Press 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Standing Dumbbell Front Raise 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Day 2- Biceps and Triceps
Standing Dumbbell Hammer Curls 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Standing E-Z Bar Curls 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Dumbbell Preacher Curls (alternating arms) 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Straight Bar Pushdowns 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Skull Crushers 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Close-Grip Pushdowns 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 1x10-12 0 sets 7 sets
Hack Squat 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Standing Leg Curls 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets
Standing Calf Raises 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Incline Barbell Press 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Decline Barbell Press 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Standing Cable Flys 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Day 5 - Back
Lat Pull down 1 x 8-10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Seated One-arm Cable Rows 1 x 8-10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Wide Grip Pull down 1 x 8-10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Lying T-Bar Row 1 x 8-10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
31 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 7
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1- Shoulders
Military Dumbbell Press 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Seated Side Lateral Raises 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Standing Dumbbell Front Raise 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Day 2- Biceps and Triceps
Standing E-Z Curls 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Seated Dumbbell Hammer Curls 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
E-Z Bar Preacher Curls 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Overhead Rope Extensions 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Skull Crushers 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Close-Grip Pushdowns 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 1x10-12 0 sets 7 sets
Lunges 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Leg Curls 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 1 mins 1x10-12 0 sets 4 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Incline Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Flat Bench Dumbbell Flys 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Incline Dumbbell Flys 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Day 5 - Back
Lat Pull Down 1 x 8-10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Seated Cable Row 1 x 8-10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Lying T-Bar Row 1 x 8-10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Close Grip Pull Down 1 x 8-10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
32 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 8
Exercise Warm up x
reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1- Shoulders
Military Dumbell Press 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Seated Side Lateral Raises 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Standing Dumbell Front Raise 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Dumbell Shrugs 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Day 2- Biceps and Triceps
Standing E-Z Curls 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Seated Dumbell Hammer Curls 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
E-Z Bar Preacher Curls 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Overhead Rope Extensions 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Skull Crushers 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Close-Grip Pushdowns 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 1 x 10-12 0 sets 7 sets
Lunges 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Leg Curls 1 x 10 2 x 10-12 1 mins 1 x 10-12 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 1 mins 1 x 10-12 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 10-12 0 sets 4 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Incline Dumbell Press 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Flat Bench Dumbell Flys 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Incline Dumbell Flys 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Day 5 - Back
Lat Pull Down 1 x 8-10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Seated Cable Row 1 x 8-10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Lying T-Bar Row 1 x 8-10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Close Grip Pull Down 1 x 8-10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
33 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 9
Exercise Warm up x
reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1- Shoulders
Military Barbell Press 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Standing Side Lateral Raises 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Seated Front Raise 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Rear Delt Machine 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Barbell Shrugs 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Day 2- Biceps and Triceps
Straight Bar Curls 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Standing Dumbell Curls 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Reverse Grip E-Z Bar Curls 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Single Arm Rope Pushdowns 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Seated Overhead Dumbell Extensions 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Reverse Grip Straight Bar Pushdowns 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 1 x 10-12 0 sets 7 sets
Leg Press 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Stiff Legged Deadlift 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 1 mins 1 x 10-12 0 sets 4 sets
Seated Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 10-12 0 sets 4 sets
Day 4 - Chest
Flat Bench Dumbell Press 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Incline Barbell Press 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Incline Dumbell Press 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Pec Deck 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Day 5 - Back
Seated Wide Grip Row 1 x 8-10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Lat Pull Down 1 x 8-10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Underhand Rows 1 x 8-10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
One-arm Dumbell Rows 1 x 8-10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
34 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 10
Exercise Warm up x
reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1- Shoulders
Bent Lateral Raises 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Military Dumbell Press 1 x 10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets
Standing Dumbell Front Raise 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Dumbell Shrugs 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Day 2- Biceps and Triceps
Standing Dumbell Hammer Curls 1 x 10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets
Standing E-Z Bar Curls 1 x 10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets
Dumbell Preacher Curls (alternating arms) 1 x 10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets
Straight Bar Pushdowns 1 x 10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets
Skull Crushers 1 x 10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets
Close-Grip Pushdowns 1 x 10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 1 x 10-12 0 sets 7 sets
Hack Squat 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Standing Leg Curls 1 x 10 2 x 10-12 1 mins 1 x 10-12 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 1 mins 1 x 10-12 0 sets 4 sets
Standing Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 10-12 0 sets 4 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets
Incline Barbell Press 1 x 10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets
Decline Barbell Press 1 x 10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets
Standing Cable Flys 1 x 10 3 x 10-12 1 min 1 x 10-12 0 sets 5 sets
Day 5 - Back
Lat Pulldown 1 x 8-10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets
Seated One-arm Cable Rows 1 x 8-10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets
Wide Grip Pulldown 1 x 8-10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets
Lying T-Bar Row 1 x 8-10 2 x 10-12 1 min 1 x 10-12 1 x 10-12 5 sets
35 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 11
Exercise Warm up x
reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1- Shoulders Standing Side Lateral Raises 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets
Seated Front Raise 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets
Rear Delt Machine 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets
Machine Shoulder Press No warm-
up 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets
Day 2- Biceps and Triceps
Straight Bar Curls 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets
Standing Dumbbell Curls 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets
Preacher Curl Machine No warm-
up 7 x 8-10 30-45sec 0 sets 0 sets 7 sets Single Arm Rope Pushdowns 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets Seated Overhead Dumbbell Extensions 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets
Close Grip Pushdowns No warm-
up 7 x 8-10 30-45sec 0 sets 0 sets 7 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 0 sets 0 sets 6 sets
Stiff Legged Deadlift 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Leg Extension 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Seated Calf Raises 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Leg Press No warm-
up 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets
Day 4 - Chest Flat Bench Dumbbell Press 1 x 10 5 x 10-12 1 min 0 sets 0 sets 6 sets
Incline Barbell Press 1 x 10 5 x 10-12 1 min 0 sets 0 sets 6 sets
Pec Deck No warm-
up 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
Day 5 - Back
Seated Wide Grip Row 1 x 8-10 5 x 10-12 1 min 0 sets 0 sets 6 sets
Lat Pull Down 1 x 8-10 5 x 10-12 1 min 0 sets 0 sets 6 sets
Underhand Rows No Warm-
up 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
36 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 12
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1- Shoulders
Bent Lateral Raises 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts) 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets
Dumbbell Shrugs 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets
Machine Shoulder Press No warm-
up 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets
Day 2- Biceps and Triceps
Standing Dumbbell Hammer Curls 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets
Standing E-Z Bar Curls 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets
Straight Bar Pushdowns 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets
Skull Crushers 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets
Superset Below
Straight Bar Machine Curls
No warm-up 7 x 8-10 30-45sec 0 sets 0 sets 7 sets
Overhead Rope Extensions No warm-
up 7 x 8-10 30-45sec 0 sets 0 sets 7 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 0 sets 0 sets 6 sets
Standing Leg Curls 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Leg Extension 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Standing Calf Raises 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Hack Squat No warm-
up 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 5 x 10-12 1 min 0 sets 0 sets 6 sets
Incline Barbell Press 1 x 10 5 x 10-12 1 min 0 sets 0 sets 6 sets
Standing Cable Flys No warm-
up 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
Day 5 - Back
Lat Pull down 1 x 8-10 5 x 10-12 1 min 1 x 8-10 0 sets 6 sets
Seated Cable Rows 1 x 8-10 5 x 10-12 1 min 1 x 8-10 0 sets 6 sets
Lying T-Bar Row No Warm-
up 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
37 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
ENDOMORPH WORKOUT PLAN
38 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
Notice
The following program requires you to perform supersets. If you are familiar with
supersets by all means continue on, but if you have not heard of them or need a
refresher please read the next couple of paragraphs so you have a full
understanding.
Supersets
Supersets are essentially two exercises performed back to back that commonly
target opposing muscle groups, namely one agonist and one antagonist (also
known as push and pull) muscle group. Examples of such muscles are the biceps
and triceps, hamstrings and quads, and chest and back.
They are also different from normal sets as you don't rest between exercises,
whereas you would normally take anywhere from 30 seconds to 2 minutes
depending on your somatotype.
Note on cardio:
You are going to need to complete 5 Cardio sessions per week. The schedule is as
follows:
Week 1-4 – 2 Low Intensity, 3 High Intensity
Week 5-8 – 1 Low Intensity, 4 High Intensity
Week 9-12 – 5 High Intensity
Revert back to the cardio section of the Manual to see how the schedule changes
from week to week. Be sure to be diligent in getting your cardiovascular training
done and make it a core component of the system. This will burn excess calories
and have the fat melting away at a very rapid rate.
39 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
Note on abs/core training:
Your core training is important, but the concern of this 12 week program is to lose
as much fat possible without compromising your lean muscle. Because of this, the
CFL’s focus is on your weight training regimen. There is not a required
abdominal/core training component in this particular 12 week program. That
being said, it is recommended that you train your core 2-3 times per week for 10-
15 minutes. The focus of your exercises should be balanced between lower,
middle and upper abdomen as well as your obliques.
Your success over the next 12 weeks will be directly related to how closely you
follow the program below. You will need to do the outlined exercises, sets and
reps in order while following the appropriate rest time to achieve maximum
results. Lastly, your ripped sets have been identified for you in blue below. Dig
deep mentally, physically, and push your body to its limits for these sets
knowing you are triggering what’s needed for new fat loss.
40 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
Week 1-3
Week 1 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1)
Week 2 2 Push Days,3 Pull Days (Day 2, 3, 4, 1, 2)
Week 3 3 Push Days, 2 Pull Days (Day 3, 4, 1, 2, 3)
Day 1 - Push
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Super-Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Superset #1
Barbell Bench Press 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Tricep pushdown 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Superset #2
Military Shoulder Press 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Leg Press 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Superset #3
Squats 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Calf Raises 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Day 2 - Pull
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Superset #1
Lat Pull down 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Dumbbell bicep curl 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Superset #2
Seated Row 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Hamstring Curls 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Superset #3
Stiff Legged Deadlifts 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Shoulder Shrugs (dumbbell) 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
41 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
Day 3 - Push
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Superset #1
Barbell Incline Bench Press 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Tricep rope extension 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Superset #2
Rear Delt Dumbbell Fly 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Leg Press 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Superset #3
Pec Deck 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Skull Crushers 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Day 4 - Pull
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Superset #1
Lat Pull down 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
E-Z Bar Bicep Curl 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Superset #2
One Armed Dumbbell Rows 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Hamstring Curls 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Superset #3
Stiff Legged Deadlifts 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Preacher Curls 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
42 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
Week 4-6
Week 4 2 Push Days, 3 Pull Days (Day 4, 1, 2, 3, 4)
Week 5 3 Push Days,2 Pull Days (Day 1, 2, 3, 4, 1)
Week 6 2 Push Days, 3 Pull Days (Day 2, 3, 4, 1, 2)
Day 1 - Push
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Super-Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Superset #1
Dumbbell Bench Press 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Tricep pushdown 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Superset #2
Lateral Shoulder Raises 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Leg Press 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Superset #3
Squats 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Calf Raises 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Day 2 - Pull
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Superset #1 Close Grip Lat Pull down 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Seated Dumbbell Curl 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Superset #2
Wide Grip Seated Row 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Hamstring Curls 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Superset #3
Stiff Legged Deadlifts 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Shoulder Shrugs (Barbell) 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
43 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
Day 3 - Push
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Superset #1 Dumbbell Incline Bench Press 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Overhead Rope Extension 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Superset #2
Rear Delt Dumbbell Fly 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Leg Press 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Superset #3
Cable Crossover Fly 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Front Delt Raises 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Day 4 - Pull
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Superset #1
Lat Pull down 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
E-Z Bar Bicep Curl 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Superset #2
Underhand Rows 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Hamstring Curls 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Superset #3
Stiff Legged Deadlifts 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Preacher Curls 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
44 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
Week 7-9
Week 7 3 Push Days, 2 Pull Days (Day 3, 4, 1, 2, 3)
Week 8 2 Push Days, 3 Pull Days (Day 4, 1, 2, 3, 4)
Week 9 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1)
Day 1 - Push
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Super-Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Superset #1
Barbell Bench Press 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets
Tricep pushdown 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets
Superset #2
Military Shoulder Press 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets
Leg Press 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Superset #3
Squats 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Calf Raises 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Day 2 - Pull
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Superset #1
Lat Pull down 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets
Dumbbell bicep curl 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets
Superset #2
Seated Row 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets
Hamstring Curls 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Superset #3
Stiff Legged Deadlifts 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Shoulder Shrugs (dumbbell) 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
45 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
Day 3 - Push
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Superset #1
Barbell Incline Bench Press 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets
Tricep rope extension 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets
Superset #2
Rear Delt Dumbbell Fly 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets
Leg Press 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Superset #3
Pec Deck 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Skull Crushers 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Day 4 - Pull
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Superset #1
Lat Pull down 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets
E-Z Bar Bicep Curl 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets
Superset #2
One Armed Dumbbell Rows 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets
Hamstring Curls 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Superset #3
Stiff Legged Deadlifts 1 x 10-12 5 x 12-15 45 sec 0 sets 0 sets 6 sets
Preacher Curls 1 x 10-12 4 x 12-15 45 sec 1 x 10-12 0 sets 6 sets
46 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
Week 10-12
Week 10 2 Push Days, 3 Pull Days (Day 2, 3, 4, 1, 2)
Week 11 3 Push Days, 2Pull Days (Day 3, 4, 1, 2, 3)
Week 12 2 Push Days, 3 Pull Days (Day 4, 1, 2, 3, 4)
Day 1 - Push
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Super-Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Superset #1
Barbell Bench Press 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Tricep pushdown 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Superset #2
Military Shoulder Press 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Leg Press 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Superset #3
Squats 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Calf Raises 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Day 2 - Pull
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Superset #1
Lat Pulldown 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Dumbell bicep curl 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Superset #2
Seated Row 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Hamstring Curls 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Superset #3
Stiff Legged Deadlifts 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Shoulder Shrugs (dumbell) 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
47 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
Day 3 - Push
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Superset #1
Barbell Incline Bench Press 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Tricep rope extension 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Superset #2
Rear Delt Dumbell Fly 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Leg Press 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Superset #3
Pec Deck 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Skull Crushers 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Day 4 - Pull
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Superset #1
Lat Pulldown 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
E-Z Bar Bicep Curl 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Superset #2
One Armed Dumbell Rows 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Hamstring Curls 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Superset #3
Stiff Legged Deadlifts 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
Preacher Curls 1 x 10-12 4 x 12-15 45 sec 0 sets 0 sets 5 sets
48 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
ECTO-MESO WORKOUT PLAN
49 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
Note on cardio:
You are going to need to complete 4 Cardio sessions per week. The schedule is as
follows:
Week 1-4 – 3 Low Intensity, 1 High Intensity
Week 5-8 – 2 Low Intensity, 2 High Intensity
Week 9-12 – 1 Low Intensity, 3 High Intensity
Revert back to the cardio section of the Manual to see how the schedule changes
from week to week. Be sure to be diligent in getting your cardiovascular training
done and make it a core component of the system. This will burn excess calories
and have the fat melting away at a very rapid rate.
Note on abs/core training:
Your core training is important, but the concern of this 12 week program is to lose
as much fat possible without compromising your lean muscle. Because of this, the
CFL’s focus is on your weight training regimen. There is not a required
abdominal/core training component in this particular 12 week program. That
being said, it is recommended that you train your core 2-3 times per week for 10-
15 minutes. The focus of your exercises should be balanced between lower,
middle and upper abdomen as well as your obliques.
Your success over the next 12 weeks will be directly related to how closely you
follow the program below. You will need to do the outlined exercises, sets and
reps in order while following the appropriate rest time to achieve maximum
results. Lastly, your ripped sets have been identified for you in blue below. Dig
deep mentally, physically, and push your body to its limits for these sets
knowing you are triggering what’s needed for new fat loss.
50 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 1
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1 Chest and Biceps
Barbell Bench Press 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets Incline Dumbbell press 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Flat Dumbbell Fly 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
E-Z Barbell Curl 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Dumbbell curl 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Day 2 Back and Triceps
Lat Pull down 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Seated Row 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Lying T-Bar Row 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Skull Crushers 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Tricep Pushdowns 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Day 3 Legs
Squats 2 x 10 3 x 10-12 2 mins 1x10-12 0 sets 6 sets
Lunges 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Leg Curls 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Day 4 Shoulders
Military Dumbbell Press 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Seated Side Lateral Raises 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Standing Dumbbell Front Raise 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Bent-over Reverse Flys (Rear Delts) 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Dumbbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
51 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 2
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1 Chest and Biceps
Flat Dumbbell Press 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Incline Barbell Press 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Incline Dumbbell Fly 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Preacher Curl 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Hammer Curl 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Day 2 Back and Triceps
Seated Row 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Lat Pull down 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Single Arm Row 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Tricep Pushdowns 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Skull Crushers 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Day 3 Legs
Squats 2 x 10 3 x 10-12 2 mins 1x10-12 0 sets 6 sets
Leg Press 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Stiff Legged Deadlift 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Seated Calf Raises 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Day 4 Shoulders
Military Barbell Press 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Standing Side Lateral Raises 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Seated Front Raise 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Rear Delt Machine 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Barbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
52 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 3
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1 Chest and Biceps
Barbell Bench Press 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets Incline Dumbbell Press 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Flat Dumbbell Fly 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Seated Dumbbell Curl 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Barbell Curl 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Day 2 Back and Triceps
Lat Pull down 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Seated Row 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Underhand Rows 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Skull Crushers 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Tricep Rope Pushdowns 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Day 3 Legs
Squats 2 x 10 3 x 10-12 2 mins 1x10-12 0 sets 6 sets
Hack Squat 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Standing Leg Curls 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Standing Calf Raises 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Day 4 Shoulders
Bent Lateral Raises 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Military Dumbbell Press 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Standing Dumbbell Front Raise 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Bent-over Reverse Flys (Rear Delts) 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Dumbbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
53 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 4
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1 Chest and Biceps
Barbell Bench Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets Incline Dumbbell press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Flat Dumbbell Fly 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
E-Z Barbell Curl 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Dumbbell curl 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Day 2 Back and Triceps
Lat Pull down 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Seated Row 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Lying T-Bar Row 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Skull Crushers 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Tricep Pushdowns 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Day 3 Legs
Squats 2 x 10 4 x 10-12 2 mins 1x10-12 0 sets 7 sets
Lunges 1 x 10 4 x 10-12 1 min 0 sets 0 sets 5 sets
Leg Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Leg Extension 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Day 4 Shoulders
Military Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Seated Side Lateral Raises 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Standing Dumbbell Front Raise 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
54 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 5
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1 Chest and Biceps
Flat Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Incline Barbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Incline Dumbbell Fly 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Preacher Curl 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Hammer Curl 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Day 2 Back and Triceps
Seated Row 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Lat Pull down 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Single Arm Row 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Tricep Pushdowns 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Skull Crushers 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Day 3 Legs
Squats 2 x 10 4 x 10-12 2 mins 1x10-12 0 sets 7 sets
Leg Press 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Stiff Legged Deadlift 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Seated Calf Raises 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Day 4 Shoulders
Military Barbell Press 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Standing Side Lateral Raises 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Seated Front Raise 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Rear Delt Machine 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Barbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
55 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 6
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Day 1 Chest and Biceps
Barbell Bench Press 1 x 10 3 x 10-12 1 min 1x10-12 1x10-12 Incline Dumbbell Press 1 x 10 3 x 10-12 1 min 1x10-12 1x10-12
Flat Dumbbell Fly 1 x 10 3 x 10-12 1 min 1x10-12 1x10-12
Seated Dumbbell Curl 1 x 10 3 x 10-12 1 min 1x10-12 1x10-12
Barbell Curl 1 x 10 3 x 10-12 1 min 1x10-12 1x10-12
Day 2 Back and Triceps
Lat Pull down 1 x 10 3 x 10-12 1 min 1x10-12 1x10-12
Seated Row 1 x 10 3 x 10-12 1 min 1x10-12 1x10-12
Underhand Rows 1 x 10 3 x 10-12 1 min 1x10-12 1x10-12
Skull Crushers 1 x 10 3 x 10-12 1 min 1x10-12 1x10-12
Tricep Rope Pushdowns 1 x 10 3 x 10-12 1 min 1x10-12 1x10-12
Day 3 Legs
Squats 2 x 10 4 x 10-12 2 mins 1x10-12 0 sets
Hack Squat 1 x 10 3 x 10-12 1 min 0 sets 0 sets
Standing Leg Curls 1 x 10 2 x 10-12 1 min 1x10-12 0 sets
Leg Extension 1 x 10 2 x 10-12 1 min 1x10-12 0 sets
Standing Calf Raises 1 x 10 2 x 10-12 1 min 1x10-12 0 sets
Day 4 Shoulders
Bent Lateral Raises 1 x 10 3 x 10-12 1 min 1x10-12 0 sets
Military Dumbbell Press 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12
Standing Dumbbell Front Raise 1 x 10 3 x 10-12 1 min 1x10-12 0 sets
Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 10-12 1 min 1x10-12 0 sets
Dumbbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets
56 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 7
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1 Chest and Biceps
Barbell Bench Press 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets Incline Dumbbell press 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Flat Dumbbell Fly 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
E-Z Barbell Curl 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Dumbbell curl 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Day 2 Back and Triceps
Lat Pull down 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Seated Row 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Lying T-Bar Row 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Skull Crushers 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Tricep Pushdowns 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Day 3 Legs
Squats 2 x 10 4 x 10-12 2 mins 1x10-12 0 sets 7 sets
Lunges 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Leg Curls 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Leg Extension 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 1 min 1x10-12 0 sets 4 sets
Day 4 Shoulders
Military Dumbbell Press 1 x 10 2 x 10-12 1 min 1x10-12 1x10-12 5 sets
Seated Side Lateral Raises 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Standing Dumbbell Front Raise 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 10-12 1 min 1x10-12 0 sets 5 sets
57 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 8
Exercise Warm up x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1 Chest and Biceps
Flat Dumbell Press 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets
Incline Barbell Press 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets
Incline Dumbell Fly 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets
Preacher Curl 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets
Hammer Curl 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets
Day 2 Back and Triceps
Seated Row 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets
Lat Pulldown 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets
Single Arm Row 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets
Tricep Pushdowns 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets
Skull Crushers 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets
Day 3 Legs
Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Leg Press 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Stiff Legged Deadlift 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 1 min 1 x 8-10 0 sets 4 sets
Seated Calf Raises 1 x 10 2 x 10-12 1 min 1 x 8-10 0 sets 4 sets
Day 4 Shoulders Military Barbell Press 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets
Standing Side Lateral Raises 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets
Seated Front Raise 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets
Rear Delt Machine 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets
Barbell Shrugs 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets
58 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 9
Exercise Warm up x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1 Chest and Biceps
Barbell Bench Press 1 x 10 3 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets Incline Dumbell Press 1 x 10 3 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets
Flat Dumbell Fly 1 x 10 3 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets
Seated Dumbell Curl 1 x 10 3 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets
Barbell Curl 1 x 10 3 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets
Day 2 Back and Triceps
Lat Pulldown 1 x 10 3 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets
Seated Row 1 x 10 3 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets
Underhand Rows 1 x 10 3 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets
Skull Crushers 1 x 10 3 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets
Tricep Rope Pushdowns 1 x 10 3 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets
Day 3 Legs
Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Hack Squat 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Standing Leg Curls 1 x 10 2 x 10-12 1 min 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 1 min 1 x 8-10 0 sets 4 sets
Standing Calf Raises 1 x 10 2 x 10-12 1 min 1 x 8-10 0 sets 4 sets
Day 4 Shoulders
Bent Lateral Raises 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets
Military Dumbell Press 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets
Standing Dumbell Front Raise 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets
Dumbell Shrugs 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets
59 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 10
Exercise Warm up x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1 Chest and Biceps
Barbell Bench Press 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets Incline Dumbell press 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets
Flat Dumbell Fly 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets
E-Z Barbell Curl 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets
Dumbell curl 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets
Day 2 Back and Triceps
Lat Pulldown 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets
Seated Row 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets
Lying T-Bar Row 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets
Skull Crushers 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets
Tricep Pushdowns 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets
Day 3 Legs
Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Lunges 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Leg Curls 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets
Leg Extension 1 x 10 2 x 10-12 1 min 1 x 8-10 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 1 min 1 x 8-10 0 sets 4 sets
Day 4 Shoulders
Military Dumbell Press 1 x 10 2 x 10-12 1 min 1 x 8-10 1 x 8-10 5 sets
Seated Side Lateral Raises 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets
Standing Dumbell Front Raise 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets
Dumbell Shrugs 1 x 10 3 x 10-12 1 min 1 x 8-10 0 sets 5 sets
60 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 11
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1 Chest and Biceps
Flat Dumbbell Press 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Incline Barbell Press 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Pec Deck No warm-
up 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets
Hammer Curl 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Preacher Curl No warm-
up 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets
Day 2 Back and Triceps
Seated Row 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Lat Pull down 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Lying T-bar Row No warm-
up 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets
Tricep Pushdowns 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Rope Pushdowns No warm-
up 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets
Day 3 Legs
Squats 2 x 10 4 x 10-12 2 mins 0 sets 0 sets 6 sets
Stiff Legged Deadlift 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Leg Extension 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Seated Calf Raises 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Leg Press No warm-
up 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets
Day 4 Shoulders
Standing Side Lateral Raises 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Seated Front Raise 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Rear Delt Machine 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Barbell Shrugs 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Machine Shoulder Press
No warm-up 7 x 8-10
30-45 secs 0 sets 0 sets 7 sets
61 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 12
Exercise Warm
up x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1 Chest and Biceps Barbell Bench Press 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets Incline Dumbbell Press 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Pec Deck No warm-
up 7 x 10 30-45 secs 0 sets 0 sets 7 sets
Seated Dumbbell Curl 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets Straight-bar cable curl
No warm-up 7 x 10
30-45 secs 0 sets 0 sets 7 sets
Day 2 Back and Triceps Lat Pull down 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Seated Row 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Underhand Rows No warm-
up 7 x 10 30-45 secs 0 sets 0 sets 7 sets
Skull Crushers 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Tricep Rope Pushdowns
No warm-up 7 x 10
30-45 secs 0 sets 0 sets 7 sets
Day 3 Legs Squats 2 x 10 4 x 10-12 3 mins 0 sets 0 sets 6 sets
Standing Leg Curls 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Leg Extension 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Standing Calf Raises 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Hack Squat No warm-
up 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets
Day 4 Shoulders Bent Lateral Raises 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Standing Dumbbell Front Raise 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Dumbbell Shrugs 1 x 10 3 x 10-12 1 min 0 sets 0 sets 4 sets
Machine Shoulder Press
No warm-up 7 x 8-10
30-45 secs 0 sets 0 sets 7 sets
62 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
MESO-ECTOMORPH
WORKOUT PLAN
63 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
Note on cardio:
You are going to need to complete 5 Cardio sessions per week. The schedule is as
follows:
Week 1-3 – 3 Low Intensity, 2 High Intensity
Week 4-6 – 2 Low Intensity, 3 High Intensity
Week 7-9 – 3 Low Intensity, 2 High Intensity
Week 10-12 – 2 Low Intensity, 3 High Intensity
Revert back to the cardio section of the Manual to see how the schedule changes
from week to week. Be sure to be diligent in getting your cardiovascular training
done and make it a core component of the system. This will burn excess calories
and have the fat melting away at a very rapid rate.
Note on abs/core training:
Your core training is important, but the concern of this 12 week program is to lose
as much fat possible without compromising your lean muscle. Because of this, the
CFL’s focus is on your weight training regimen. There is not a required
abdominal/core training component in this particular 12 week program. That
being said, it is recommended that you train your core 2-3 times per week for 10-
15 minutes. The focus of your exercises should be balanced between lower,
middle and upper abdomen as well as your obliques.
Your success over the next 12 weeks will be directly related to how closely you
follow the program below. You will need to do the outlined exercises, sets and
reps in order while following the appropriate rest time to achieve maximum
results. Lastly, your ripped sets have been identified for you in blue below. Dig
deep mentally, physically, and push your body to its limits for these sets
knowing you are triggering what’s needed for new fat loss.
64 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 1
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1- Shoulders
Military Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Seated Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 2- Biceps and Triceps
Standing E-Z Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Seated Dumbbell Hammer Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
E-Z Bar Preacher Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Overhead Rope Extensions 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Skull Crushers 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Close-Grip Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 3 - Legs
Squats 2 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 6 sets
Lunges 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Incline Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Flat Bench Dumbbell Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Incline Dumbbell Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 5 - Back
Lat Pull Down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Seated Cable Row 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Lying T-Bar Row 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Close Grip Pull Down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
65 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 2
Exercise Warm up x
reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1- Shoulders
Military Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Standing Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Seated Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Rear Delt Machine 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Barbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 2- Biceps and Triceps
Straight Bar Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Standing Dumbbell Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Reverse Grip E-Z Bar Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Single Arm Rope Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Seated Overhead Dumbbell Extensions 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Reverse Grip Straight Bar Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 3 - Legs
Squats 2 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 6 sets
Leg Press 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Stiff Legged Deadlift 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Seated Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 - Chest Flat Bench Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Incline Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Incline Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Pec Deck 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 5 - Back
Seated Wide Grip Row 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Lat Pull Down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Underhand Rows 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets One-arm Dumbbell Rows 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
66 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 3
Exercise Warm up x
reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1- Shoulders
Bent Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Military Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 2- Biceps and Triceps
Standing Dumbbell Hammer Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Standing E-Z Bar Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Dumbbell Preacher Curls (alternating arms) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Straight Bar Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Skull Crushers 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Close-Grip Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 3 - Legs
Squats 2 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 6 sets
Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Standing Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Standing Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Incline Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Decline Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Standing Cable Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 5 - Back
Lat Pull down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Seated One-arm Cable Rows 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Wide Grip Pull down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Lying T-Bar Row 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
67 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 4
Exercise Warm up x
reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1- Shoulders
Military Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Seated Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 2- Biceps and Triceps
Standing E-Z Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Seated Dumbbell Hammer Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
E-Z Bar Preacher Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Overhead Rope Extensions 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Skull Crushers 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Close-Grip Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Lunges 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Incline Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Flat Bench Dumbbell Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Incline Dumbbell Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 5 - Back
Lat Pull Down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Seated Cable Row 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Lying T-Bar Row 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Close Grip Pull Down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
68 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 5
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1- Shoulders
Military Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Standing Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Seated Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Rear Delt Machine 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Barbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 2- Biceps and Triceps
Straight Bar Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Standing Dumbbell Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Reverse Grip E-Z Bar Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Single Arm Rope Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Seated Overhead Dumbbell Extensions 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Reverse Grip Straight Bar Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Leg Press 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Stiff Legged Deadlift 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Seated Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 - Chest
Flat Bench Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Incline Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Incline Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Pec Deck 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 5 - Back
Seated Wide Grip Row 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Lat Pull Down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Underhand Rows 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
One-arm Dumbbell Rows 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
69 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 6
Exercise Warm up x
reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1- Shoulders
Bent Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Military Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 2- Biceps and Triceps Standing Dumbbell Hammer Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Standing E-Z Bar Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Dumbbell Preacher Curls (alternating arms) 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Straight Bar Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Close-Grip Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Standing Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Standing Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Incline Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Decline Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Standing Cable Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 5 - Back
Lat Pull down 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Seated One-arm Cable Rows 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Wide Grip Pull down 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Lying T-Bar Row 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
70 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 7
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1- Shoulders
Military Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Seated Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 2- Biceps and Triceps
Standing E-Z Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Seated Dumbbell Hammer Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
E-Z Bar Preacher Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Overhead Rope Extensions 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Close-Grip Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Lunges 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Incline Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Flat Bench Dumbbell Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Incline Dumbbell Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 5 - Back
Lat Pull Down 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Seated Cable Row 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Lying T-Bar Row 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Close Grip Pull Down 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
71 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 8
Exercise Warm up x
reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets) Total Sets
Day 1- Shoulders
Military Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Seated Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 2- Biceps and Triceps
Standing E-Z Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Seated Dumbbell Hammer Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
E-Z Bar Preacher Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Overhead Rope Extensions 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Skull Crushers 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Close-Grip Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Lunges 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Incline Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Flat Bench Dumbbell Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Incline Dumbbell Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 5 - Back
Lat Pull Down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Seated Cable Row 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Lying T-Bar Row 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Close Grip Pull Down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
72 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 9
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1- Shoulders
Military Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Standing Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Seated Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Rear Delt Machine 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Barbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 2- Biceps and Triceps
Straight Bar Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Standing Dumbbell Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Reverse Grip E-Z Bar Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Single Arm Rope Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Seated Overhead Dumbbell Extensions 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Reverse Grip Straight Bar Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Leg Press 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Stiff Legged Deadlift 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Seated Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 - Chest
Flat Bench Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Incline Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Incline Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Pec Deck 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 5 - Back
Seated Wide Grip Row 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Lat Pull Down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Underhand Rows 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
One-arm Dumbbell Rows 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
73 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 10
Exercise Warm up x
reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1- Shoulders
Bent Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Military Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 2- Biceps and Triceps Standing Dumbbell Hammer Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Standing E-Z Bar Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Dumbbell Preacher Curls (alternating arms) 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Straight Bar Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Close-Grip Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Standing Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Standing Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Incline Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Decline Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Standing Cable Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 5 - Back
Lat Pull down 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Seated One-arm Cable Rows 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Wide Grip Pull down 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Lying T-Bar Row 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
74 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 11
Exercise Warm up x
reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1- Shoulders Standing Side Lateral Raises 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets
Seated Front Raise 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets
Rear Delt Machine 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets
Machine Shoulder Press No warm-
up 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets
Day 2- Biceps and Triceps
Straight Bar Curls 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets
Standing Dumbbell Curls 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets
Preacher Curl Machine No warm-
up 7 x 8-10 30-45sec 0 sets 0 sets 7 sets Single Arm Rope Pushdowns 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets Seated Overhead Dumbbell Extensions 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets
Close Grip Pushdowns No warm-
up 7 x 8-10 30-45sec 0 sets 0 sets 7 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 0 sets 0 sets 6 sets
Stiff Legged Deadlift 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Extension 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Seated Calf Raises 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Press No warm-
up 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets
Day 4 - Chest Flat Bench Dumbbell Press 1 x 10 5 x 8-10 90 sec 0 sets 0 sets 6 sets
Incline Barbell Press 1 x 10 5 x 8-10 90 sec 0 sets 0 sets 6 sets
Pec Deck No warm-
up 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
Day 5 - Back
Seated Wide Grip Row 1 x 8-10 5 x 8-10 90 sec 0 sets 0 sets 6 sets
Lat Pull Down 1 x 8-10 5 x 8-10 90 sec 0 sets 0 sets 6 sets
Underhand Rows No Warm-
up 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
75 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 12
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1- Shoulders
Bent Lateral Raises 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts) 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets
Dumbbell Shrugs 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets
Machine Shoulder Press No warm-
up 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets
Day 2- Biceps and Triceps
Standing Dumbbell Hammer Curls 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets
Standing E-Z Bar Curls 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets
Straight Bar Pushdowns 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets
Skull Crushers 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets
Superset Below
Straight Bar Machine Curls
No warm-up 7 x 8-10 30-45sec 0 sets 0 sets 7 sets
Overhead Rope Extensions No warm-
up 7 x 8-10 30-45sec 0 sets 0 sets 7 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 0 sets 0 sets 6 sets
Standing Leg Curls 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Extension 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Standing Calf Raises 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Hack Squat No warm-
up 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 5 x 8-10 90 sec 0 sets 0 sets 6 sets
Incline Barbell Press 1 x 10 5 x 8-10 90 sec 0 sets 0 sets 6 sets
Standing Cable Flys No warm-
up 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
Day 5 - Back
Lat Pull down 1 x 8-10 5 x 8-10 90 sec 0 sets 0 sets 6 sets
Seated Cable Rows 1 x 8-10 5 x 8-10 90 sec 0 sets 0 sets 6 sets
Lying T-Bar Row No Warm-
up 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
76 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
MESO-ENDOMORPH
WORKOUT PLAN
77 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
Note on cardio:
You are going to need to complete 5 Cardio sessions per week. The schedule is as
follows:
Week 1-4 – 3 Low Intensity, 2 High Intensity
Week 5-8 – 1 Low Intensity, 4 High Intensity
Week 9-12 – 2 Low Intensity, 3 High Intensity
Revert back to the cardio section of the Manual to see how the schedule changes
from week to week. Be sure to be diligent in getting your cardiovascular training
done and make it a core component of the system. This will burn excess calories
and have the fat melting away at a very rapid rate.
Note on abs/core training:
Your core training is important, but the concern of this 12 week program is to lose
as much fat possible without compromising your lean muscle. Because of this, the
CFL’s focus is on your weight training regimen. There is not a required
abdominal/core training component in this particular 12 week program. That
being said, it is recommended that you train your core 2-3 times per week for 10-
15 minutes. The focus of your exercises should be balanced between lower,
middle and upper abdomen as well as your obliques.
Your success over the next 12 weeks will be directly related to how closely you
follow the program below. You will need to do the outlined exercises, sets and
reps in order while following the appropriate rest time to achieve maximum
results. Lastly, your ripped sets have been identified for you in blue below. Dig
deep mentally, physically, and push your body to its limits for these sets
knowing you are triggering what’s needed for new fat loss.
78 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 1
Exercise
Warm up x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets Beyond
Failure (sets) Total Sets
Day 1- Shoulders Military Dumbbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Seated Side Lateral Raises 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Standing Dumbbell Front Raise 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Dumbbell Shrugs 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
Day 2- Biceps and Triceps Standing E-Z Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Seated Dumbbell Hammer Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets E-Z Bar Preacher Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Overhead Rope Extensions 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Skull Crushers 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Close-Grip Pushdowns 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
Day 3 - Legs Squats 2 x 10 3 x 12-15 2 mins 1 x 12-15 0 sets 6 sets Lunges 1 x 10 3 x 12-15 45 sec 0 sets 0 sets 4 sets Leg Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 4 sets Leg Extension 1 x 10 2 x 12-15 45 sec 1 x 12-15 0 sets 4 sets Calf Raises 1 x 10 2 x 12-15 45 sec 1 x 12-15 0 sets 4 sets
Day 4 - Chest Flat Bench Barbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Incline Dumbbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Flat Bench Dumbbell Flys 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Incline Dumbbell Flys 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
Day 5 - Back Lat Pull Down 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Seated Cable Row 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Lying T-Bar Row 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Close Grip Pull Down 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
79 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 2
Exercise Warm up
x reps Working Sets x
Reps
Rest Between
Sets Failure
Sets Beyond
Failure (sets) Total Sets
Day 1- Shoulders Military Barbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Standing Side Lateral Raises 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Seated Front Raise 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Rear Delt Machine 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Barbell Shrugs 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
Day 2- Biceps and Triceps Straight Bar Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Standing Dumbbell Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Reverse Grip E-Z Bar Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Single Arm Rope Pushdowns 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Seated Overhead Dumbbell Extensions 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Reverse Grip Straight Bar Pushdowns 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
Day 3 - Legs Squats 2 x 10 3 x 12-15 2 mins 1 x 12-15 0 sets 6 sets Leg Press 1 x 10 3 x 12-15 45 sec 0 sets 0 sets 4 sets Stiff Legged Deadlift 1 x 10 3 x 12-15 45 sec 0 sets 0 sets 4 sets Leg Extension 1 x 10 2 x 12-15 45 sec 1 x 12-15 0 sets 4 sets Seated Calf Raises 1 x 10 2 x 12-15 45 sec 1 x 12-15 0 sets 4 sets
Day 4 - Chest Flat Bench Dumbbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Incline Barbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Incline Dumbbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Pec Deck 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
Day 5 - Back Seated Wide Grip Row 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Lat Pull Down 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Underhand Rows 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets One-arm Dumbbell Rows 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
80 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 3
Exercise
Warm up x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets Beyond
Failure (sets) Total Sets Day 1- Shoulders
Bent Lateral Raises 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
Military Dumbbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Standing Dumbbell Front Raise 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
Day 2- Biceps and Triceps Standing Dumbbell Hammer Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
Standing E-Z Bar Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Dumbbell Preacher Curls (alternating arms) 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
Straight Bar Pushdowns 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
Skull Crushers 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
Close-Grip Pushdowns 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
Day 3 - Legs
Squats 2 x 10 3 x 12-15 2 mins 1 x 12-15 0 sets 6 sets
Hack Squat 1 x 10 3 x 12-15 45 sec 0 sets 0 sets 4 sets
Standing Leg Curls 1 x 10 2 x 10-12 45 sec 1 x 12-15 0 sets 4 sets
Leg Extension 1 x 10 2 x 12-15 45 sec 1 x 12-15 0 sets 4 sets
Standing Calf Raises 1 x 10 2 x 12-15 45 sec 1 x 12-15 0 sets 4 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
Incline Barbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
Decline Barbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
Standing Cable Flys 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
Day 5 - Back
Lat Pull down 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Seated One-arm Cable Rows 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
Wide Grip Pull down 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
Lying T-Bar Row 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
81 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 4
Exercise Warm up
x reps Working
Sets x Reps
Rest Between
Sets Failure
Sets Beyond
Failure (sets) Total Sets Day 1- Shoulders
Military Dumbbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
Seated Side Lateral Raises 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Standing Dumbbell Front Raise 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
Day 2- Biceps and Triceps
Standing E-Z Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Seated Dumbbell Hammer Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
E-Z Bar Preacher Curls 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
Overhead Rope Extensions 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Skull Crushers 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Close-Grip Pushdowns 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 1 x 12-15 0 sets 7 sets Lunges 1 x 10 3 x 10-12 45 sec 0 sets 0 sets 4 sets Leg Curls 1 x 10 2 x 10-12 45 sec 1 x 12-15 0 sets 4 sets Leg Extension 1 x 10 2 x 10-12 45 sec 1 x 12-15 0 sets 4 sets Calf Raises 1 x 10 2 x 10-12 45 sec 1 x 12-15 0 sets 4 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Incline Dumbbell Press 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Flat Bench Dumbbell Flys 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Incline Dumbbell Flys 1 x 10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
Day 5 - Back
Lat Pull Down 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Seated Cable Row 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Lying T-Bar Row 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets Close Grip Pull Down 1 x 8-10 3 x 12-15 45 sec 1 x 12-15 0 sets 5 sets
82 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 5
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1- Shoulders
Military Barbell Press 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets
Standing Side Lateral Raises 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets
Seated Front Raise 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets
Rear Delt Machine 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets
Barbell Shrugs 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets
Day 2- Biceps and Triceps
Straight Bar Curls 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets
Standing Dumbbell Curls 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets
Reverse Grip E-Z Bar Curls 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets
Single Arm Rope Pushdowns 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets
Seated Overhead Dumbbell Extensions 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets
Reverse Grip Straight Bar Pushdowns 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 1 x12-15 0 sets 7 sets
Leg Press 1 x 10 3 x 10-12 45 sec 0 sets 0 sets 4 sets
Stiff Legged Deadlift 1 x 10 3 x 10-12 45 sec 0 sets 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 45 sec 1 x12-15 0 sets 4 sets
Seated Calf Raises 1 x 10 2 x 10-12 45 sec 1 x12-15 0 sets 4 sets
Day 4 - Chest
Flat Bench Dumbbell Press 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets
Incline Barbell Press 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets
Incline Dumbbell Press 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets
Pec Deck 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets
Day 5 - Back
Seated Wide Grip Row 1 x 8-10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets
Lat Pull Down 1 x 8-10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets
Underhand Rows 1 x 8-10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets
One-arm Dumbbell Rows 1 x 8-10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets
83 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 6
Exercise Warm up x
reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1- Shoulders
Bent Lateral Raises 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets
Military Dumbbell Press 1 x 10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets Standing Dumbbell Front Raise 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets
Day 2- Biceps and Triceps Standing Dumbbell Hammer Curls 1 x 10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets
Standing E-Z Bar Curls 1 x 10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets Dumbbell Preacher Curls (alternating arms) 1 x 10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets
Straight Bar Pushdowns 1 x 10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets
Skull Crushers 1 x 10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets
Close-Grip Pushdowns 1 x 10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 1 x12-15 0 sets 7 sets
Hack Squat 1 x 10 3 x 10-12 45 sec 0 sets 0 sets 4 sets
Standing Leg Curls 1 x 10 2 x 10-12 45 sec 1 x12-15 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 45 sec 1 x12-15 0 sets 4 sets
Standing Calf Raises 1 x 10 2 x 10-12 45 sec 1 x12-15 0 sets 4 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets
Incline Barbell Press 1 x 10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets
Decline Barbell Press 1 x 10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets
Standing Cable Flys 1 x 10 3 x 12-15 45 sec 1 x12-15 0 sets 5 sets
Day 5 - Back
Lat Pull down 1 x 8-10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets Seated One-arm Cable Rows 1 x 8-10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets
Wide Grip Pull down 1 x 8-10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets
Lying T-Bar Row 1 x 8-10 2 x 12-15 45 sec 1 x12-15 1 x12-15 5 sets
84 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 7
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1- Shoulders
Military Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Seated Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 2- Biceps and Triceps
Standing E-Z Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Seated Dumbbell Hammer Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
E-Z Bar Preacher Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Overhead Rope Extensions 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Close-Grip Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Lunges 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Incline Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Flat Bench Dumbbell Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Incline Dumbbell Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 5 - Back
Lat Pull Down 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Seated Cable Row 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Lying T-Bar Row 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Close Grip Pull Down 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
85 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 8
Exercise Warm up x
reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets) Total Sets
Day 1- Shoulders
Military Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Seated Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 2- Biceps and Triceps
Standing E-Z Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Seated Dumbbell Hammer Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
E-Z Bar Preacher Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Overhead Rope Extensions 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Skull Crushers 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Close-Grip Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Lunges 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Incline Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Flat Bench Dumbbell Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Incline Dumbbell Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 5 - Back
Lat Pull Down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Seated Cable Row 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Lying T-Bar Row 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Close Grip Pull Down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
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WEEK 9
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1- Shoulders
Military Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Standing Side Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Seated Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Rear Delt Machine 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Barbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 2- Biceps and Triceps
Straight Bar Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Standing Dumbbell Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Reverse Grip E-Z Bar Curls 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Single Arm Rope Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Seated Overhead Dumbbell Extensions 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Reverse Grip Straight Bar Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Leg Press 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Stiff Legged Deadlift 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Seated Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 - Chest
Flat Bench Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Incline Barbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Incline Dumbbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Pec Deck 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 5 - Back
Seated Wide Grip Row 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Lat Pull Down 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Underhand Rows 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
One-arm Dumbbell Rows 1 x 8-10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
87 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 10
Exercise Warm up x
reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1- Shoulders
Bent Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Military Dumbbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Standing Dumbbell Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets Bent-over Reverse Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 2- Biceps and Triceps Standing Dumbbell Hammer Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Standing E-Z Bar Curls 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Dumbbell Preacher Curls (alternating arms) 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Straight Bar Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Close-Grip Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Standing Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Standing Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Incline Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Decline Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Standing Cable Flys 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 5 - Back
Lat Pull down 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets Seated One-arm Cable Rows 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Wide Grip Pull down 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Lying T-Bar Row 1 x 8-10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
88 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 11
Exercise Warm up x
reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1- Shoulders Standing Side Lateral Raises 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets
Seated Front Raise 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets
Rear Delt Machine 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets
Machine Shoulder Press No warm-
up 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets
Day 2- Biceps and Triceps
Straight Bar Curls 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets
Standing Dumbbell Curls 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets
Preacher Curl Machine No warm-
up 7 x 8-10 30-45sec 0 sets 0 sets 7 sets Single Arm Rope Pushdowns 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets Seated Overhead Dumbbell Extensions 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets
Close Grip Pushdowns No warm-
up 7 x 8-10 30-45sec 0 sets 0 sets 7 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 0 sets 0 sets 6 sets
Stiff Legged Deadlift 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Extension 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Seated Calf Raises 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Press No warm-
up 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets
Day 4 - Chest Flat Bench Dumbbell Press 1 x 10 5 x 8-10 90 sec 0 sets 0 sets 6 sets
Incline Barbell Press 1 x 10 5 x 8-10 90 sec 0 sets 0 sets 6 sets
Pec Deck No warm-
up 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
Day 5 - Back
Seated Wide Grip Row 1 x 8-10 5 x 8-10 90 sec 0 sets 0 sets 6 sets
Lat Pull Down 1 x 8-10 5 x 8-10 90 sec 0 sets 0 sets 6 sets
Underhand Rows No Warm-
up 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
89 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
WEEK 12
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Day 1- Shoulders
Bent Lateral Raises 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets
Bent-over Reverse Flys (Rear Delts) 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets
Dumbbell Shrugs 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets
Machine Shoulder Press No warm-
up 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets
Day 2- Biceps and Triceps
Standing Dumbbell Hammer Curls 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets
Standing E-Z Bar Curls 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets
Straight Bar Pushdowns 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets
Skull Crushers 1 x 10 4 x 8-10 90 sec 0 sets 0 sets 5 sets
Superset Below
Straight Bar Machine Curls
No warm-up 7 x 8-10 30-45sec 0 sets 0 sets 7 sets
Overhead Rope Extensions No warm-
up 7 x 8-10 30-45sec 0 sets 0 sets 7 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 0 sets 0 sets 6 sets
Standing Leg Curls 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Extension 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Standing Calf Raises 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Hack Squat No warm-
up 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 5 x 8-10 90 sec 0 sets 0 sets 6 sets
Incline Barbell Press 1 x 10 5 x 8-10 90 sec 0 sets 0 sets 6 sets
Standing Cable Flys No warm-
up 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
Day 5 - Back
Lat Pull down 1 x 8-10 5 x 8-10 90 sec 0 sets 0 sets 6 sets
Seated Cable Rows 1 x 8-10 5 x 8-10 90 sec 0 sets 0 sets 6 sets
Lying T-Bar Row No Warm-
up 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
90 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
ENDO-MESOMORPH
WORKOUT PLAN
91 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
Notice
The following program requires you to perform supersets. If you are familiar with
supersets by all means continue on, but if you have not heard of them or need a
refresher please read the next couple of paragraphs so you have a full
understanding.
Supersets
Supersets are essentially two exercises performed back to back that commonly
target opposing muscle groups, namely one agonist and one antagonist (also
known as push and pull) muscle group. Examples of such muscles are the biceps
and triceps, hamstrings and quads, and chest and back.
They are also different from normal sets as you don't rest between exercises,
whereas you would normally take anywhere from 30 seconds to 2 minutes
depending on your somatotype.
Note on cardio:
You are going to need to complete 5 Cardio sessions per week. The schedule is as
follows:
Week 1-3 – 2 Low Intensity, 3 High Intensity
Week 4-10 – 1 Low Intensity, 4 High Intensity
Week 11-12 – 5 High Intensity
Revert back to the cardio section of the Manual to see how the schedule changes
from week to week. Be sure to be diligent in getting your cardiovascular training
done and make it a core component of the system. This will burn excess calories
and have the fat melting away at a very rapid rate.
92 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
Note on abs/core training:
Your core training is important, but the concern of this 12 week program is to lose
as much fat possible without compromising your lean muscle. Because of this, the
CFL’s focus is on your weight training regimen. There is not a required
abdominal/core training component in this particular 12 week program. That
being said, it is recommended that you train your core 2-3 times per week for 10-
15 minutes. The focus of your exercises should be balanced between lower,
middle and upper abdomen as well as your obliques.
Your success over the next 12 weeks will be directly related to how closely you
follow the program below. You will need to do the outlined exercises, sets and
reps in order while following the appropriate rest time to achieve maximum
results. Lastly, your ripped sets have been identified for you in blue below. Dig
deep mentally, physically, and push your body to its limits for these sets
knowing you are triggering what’s needed for new fat loss.
93 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
Week 1-3
Week 1 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1)
Week 2 2 Push Days,3 Pull Days (Day 2, 3, 4, 1, 2)
Week 3 3 Push Days, 2 Pull Days (Day 3, 4, 1, 2, 3)
Day 1 - Push
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Super-Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Superset #1
Barbell Bench Press 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Tricep pushdown 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Superset #2
Military Shoulder Press 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Leg Press 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Superset #3
Squats 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Calf Raises 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Day 2 - Pull
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Superset #1
Lat Pull down 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Dumbbell bicep curl 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Superset #2
Seated Row 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Hamstring Curls 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Superset #3
Stiff Legged Deadlifts 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Shoulder Shrugs (dumbbell) 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
94 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
Day 3 - Push
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Superset #1
Barbell Incline Bench Press 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Tricep rope extension 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Superset #2
Rear Delt Dumbbell Fly 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Leg Press 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Superset #3
Pec Deck 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Skull Crushers 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Day 4 - Pull
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Superset #1
Lat Pull down 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
E-Z Bar Bicep Curl 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Superset #2
One Armed Dumbbell Rows 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Hamstring Curls 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Superset #3
Stiff Legged Deadlifts 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Preacher Curls 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
95 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
Week 4-6
Week 4 2 Push Days, 3 Pull Days (Day 4, 1, 2, 3, 4)
Week 5 3 Push Days,2 Pull Days (Day 1, 2, 3, 4, 1)
Week 6 2 Push Days, 3 Pull Days (Day 2, 3, 4, 1, 2)
Day 1 - Push
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Super-Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Superset #1
Dumbbell Bench Press 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Tricep pushdown 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Superset #2
Lateral Shoulder Raises 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Leg Press 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Superset #3
Squats 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Calf Raises 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Day 2 - Pull
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Superset #1 Close Grip Lat Pull down 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Seated Dumbbell Curl 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Superset #2
Wide Grip Seated Row 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Hamstring Curls 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Superset #3
Stiff Legged Deadlifts 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Shoulder Shrugs (Barbell) 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
96 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
Day 3 - Push
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Superset #1 Dumbbell Incline Bench Press 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Overhead Rope Extension 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Superset #2
Rear Delt Dumbbell Fly 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Leg Press 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Superset #3
Cable Crossover Fly 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Front Delt Raises 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Day 4 - Pull
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Superset #1
Lat Pull down 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
E-Z Bar Bicep Curl 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Superset #2
Underhand Rows 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Hamstring Curls 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Superset #3
Stiff Legged Deadlifts 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Preacher Curls 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
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Week 7-9
Week 7 3 Push Days, 2 Pull Days (Day 3, 4, 1, 2, 3)
Week 8 2 Push Days, 3 Pull Days (Day 4, 1, 2, 3, 4)
Week 9 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1)
Day 1 - Push
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Super-Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Superset #1
Barbell Bench Press 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets
Tricep pushdown 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets
Superset #2
Military Shoulder Press 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets
Leg Press 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Superset #3
Squats 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Calf Raises 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Day 2 - Pull
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Superset #1
Lat Pull down 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets
Dumbbell bicep curl 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets
Superset #2
Seated Row 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets
Hamstring Curls 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Superset #3
Stiff Legged Deadlifts 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Shoulder Shrugs (dumbbell) 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
98 Copyright © Kyle Leon and CustomizedFatLossForMen.com. All rights are reserved.
Day 3 - Push
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Superset #1
Barbell Incline Bench Press 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets
Tricep rope extension 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets
Superset #2
Rear Delt Dumbbell Fly 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets
Leg Press 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Superset #3
Pec Deck 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Skull Crushers 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Day 4 - Pull
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Superset #1
Lat Pull down 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets
E-Z Bar Bicep Curl 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets
Superset #2
One Armed Dumbbell Rows 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets
Hamstring Curls 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Superset #3
Stiff Legged Deadlifts 1 x 10-12 5 x 10-12 1 min 0 sets 0 sets 6 sets
Preacher Curls 1 x 10-12 4 x 10-12 1 min 1 x 10-12 0 sets 6 sets
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Week 10-12
Week 10 2 Push Days, 3 Pull Days (Day 2, 3, 4, 1, 2)
Week 11 3 Push Days, 2Pull Days (Day 3, 4, 1, 2, 3)
Week 12 2 Push Days, 3 Pull Days (Day 4, 1, 2, 3, 4)
Day 1 - Push
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Super-Sets
Failure Sets
Beyond Failure (sets)
Total Sets
Superset #1
Barbell Bench Press 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Tricep pushdown 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Superset #2
Military Shoulder Press 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Leg Press 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Superset #3
Squats 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Calf Raises 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Day 2 - Pull
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Superset #1
Lat Pulldown 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Dumbell bicep curl 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Superset #2
Seated Row 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Hamstring Curls 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Superset #3
Stiff Legged Deadlifts 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Shoulder Shrugs (dumbell) 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
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Day 3 - Push
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Superset #1
Barbell Incline Bench Press 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Tricep rope extension 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Superset #2
Rear Delt Dumbell Fly 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Leg Press 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Superset #3
Pec Deck 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Skull Crushers 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Day 4 - Pull
Exercise Warm up
x reps
Working Sets x Reps
Rest Between
Sets Failure
Sets
Beyond Failure (sets)
Total Sets
Superset #1
Lat Pulldown 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
E-Z Bar Bicep Curl 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Superset #2
One Armed Dumbell Rows 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Hamstring Curls 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Superset #3
Stiff Legged Deadlifts 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
Preacher Curls 1 x 10-12 4 x 10-12 1 min 0 sets 0 sets 5 sets
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