The 12 Week Lean Muscle Project

Three steps to add lean muscle fast Shred fat and get a six-pack Tried and tested protocol

The 12 Week Lean Muscle Project

Disclaimer

Before beginning any exercise or nutritional programme, please consult with your doctor to make sure you are in good health.

This manual is not meant to replace proper medical advice by a qualified health practitioner. No liability is assumed by ABC Fit or

Aaron Breckell for any of the information contained in this document.

Published by ABC Fit

All rights reserved. No part of this document may be reproduced, distributed, or transmitted in any form or by any means, including

photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher.

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Contents

01 The 12 Week Lean Muscle Project intro 02 Before you begin 03 Tracking progress 04 Exercise 05 Factors for hypertrophy 06 Advanced training techniques 07 Understanding the programme cards 08 Phase 1 workouts 10 Phase 2 workouts 12 Phase 3 workouts 14 Phase 4 workouts 16 Phase 5 workouts 18 Pushing the fat burning potential 19 Exercise descriptions 37 Nutrition 38 The seven principles of nutrition 43 Supplements 46 Recovery 47 Active recovery intro 48 Mobility work guidelines 50 Active recovery diary - Monday 51 Active recovery diary - Tuesday 52 Active recovery diary - Wednesday 53 Active recovery diary - Thursday 54 Active recovery diary - Friday 55 Active recovery diary - Saturday 56 Active recovery diary - Sunday 57 FAQs 59 Social media 60 About ABC Fit

Cover image model: Aaron Breckell/Photographer: J Holloway

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The 12 Week Lean Muscle Project Intro

Hello and welcome to The 12 Week Lean Muscle Project. First off, I want to thank you for choosing ABC Fit as your trusted source of fitness information and motivation. I'm going to make this intro as quick as I can, because I want you to get your head stuck into this training manual straight away so you can get acquainted with the golden nuggets of information it takes to rapidly add lean muscle and burn body fat.

The manual is divided into 3 sections:

A - Exercise B - Nutrition C - Recovery

Each section will give you a specific set of instructions. Follow them closely and you'll:

- Learn how to stimulate your muscles to grow through correct training. - Provide your body with growth inducing nutrients through food. - Uncover the various techniques that will speed up the recovery process and keep your tissues and joints healthy.

All the protocols outlined throughout this book have been tried and tested out in the field countless times by myself and my extensive range of clientele. Each section of the book is designed to work in harmony with the other, so ensure you're combining step A, B and C together to the best of your ability. Understand that you are the only person who can hold you back. So stop the excuses, work hard and you'll reap the rewards of success. Are you ready to get started? Good, OHW?VGRWKLV(QMR\WKHQH[WZHHNVLW

VJRLQJWREHRQHKHOORIDMRXUQH\

Your coach,

Aaron Breckell

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01

Before You Begin

Before you begin, it's important to set some goals for the next 12 weeks. Without a goal you can focus on and work towards, your progress will suffer. So grab a pen and paper and let's set some goals.

Goal Setting

SMART goal A SMART goal is Specific, Measurable, Achievable, Realistic and Time-bound. Since this is a 12 week plan, lets set a 12 week goal. Realistically, you could potentially gain 0.2KG - 0.4KG of lean body mass per week. So work out how much you want to gain and jot it down.

Benefits Imagine yourself 12 weeks from now. You've achieved your goal, how is this going to benefit you? How are you going to look and feel?

Challenges What challenges are you going to face over the next 12 weeks?

Solutions What's your challenge? Let's have a think about potential solutions you could implement this week that will help eradicate them. Here's some of the most common challenges I hear with a corresponding solution. Lack of time - better diary planning. Wrong food choices - read section B and educate yourself on better food choices. Alcohol - limit alcohol to weekends.

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