Programs
Unleashed Gains Program
It seems like these days, everybody wants to be beast mode. Dry scoop some powder with Instagram open so the world can see how intense and hardcore you are. Take a picture after the workout when the swole is on full display for the world to see.
The problem is tomorrow’s beast mode is not today’s beast mode and while everything looks as brand new on the gram, the serious lifters see you pulling the same ol weight for the same amount of reps. Let me put it bluntly…there is nothin beast mode about mediocrity and settling for the same lifts week in and week out.
If you want to be beast mode then every workout intended for gains needs to unleash a new standard, destroying the pitiful lifts of your previous week. This is called progressive overload and it is a term you need to get real familiar with if you want to get big and strong.
If you want to be beast mode, on top of progressive overload, every day you should be eating at least the amount of calories that you burn, if not more! Not only that, you need to eat enough protein, making sure you are able to live to see another day, from the torture you put yourself through in the gym. They say that abs are built in the kitchen, well so are pecs, biceps, back, triceps, shoulders, quads, hamstrings, and calves!
If you want to be beast mode then you need to take advantage of science, so that you have a competitive edge against your past self. You need to promote anabolism and prevent catabolism with the right supplements, to ensure you are priming the environment for unleashing your maximum potential!
Are You Ready?
The following program is intended for serious individuals only. If you plan to skip the gym for a good time, or you plan to have a few drinks instead of a few pounds of beef, then you might want to look for another program. The Unleashed Gains protocol is built for those who want to make gains a priority and is not willing to let a little fun interfere with what is possible! If that is you, let’s go!
No Pain – No Pleasure
Do you know the perfect amount of reps for hypertrophy (muscle growth)? The correct answer is one past what you thought was possible. It is the rep after all the blood, sweat, and tears have left your body. It is the rep where you scream so loud the lunk alarm goes off and you are kicked out of Planet Fitness (probably a good thing). Here is the truth, while some research suggests that rep ranges of 7-9 are ideal and 6-12 is ok, recent research has shown that 30-rep sets were just as effective. So what should we do? Well, I already told you…it is 1 more rep than you THINK is possible, but it also better be 1 more than last week!
Pump The Breaks
Do you want to grow fast? Then you better go slow! While everybody goes bragging about their lifts, most reach a new PR only by moving the weight faster than last time and with terrible form. This is pointless! If you want to grow, you need to take your time and learn to enjoy that pain! Five seconds is a good rule of thumb in how long it should take you to reach the point where the muscle is fully stretched, and then you push hard to contract the muscle. Research backs this, but what the research doesn’t tell you is how much tougher you look managing the weight rather than screaming and trying to get it off you like the weight has cooties.
Do We Have A Connection
Your mind and your muscles were meant to be together. They are a match made in Heaven! When you train, your mind and muscles should literally have a “till death do us part” connection together that will not be separated by another person (quit checkin them out and keep your eyes on the weights!) or whatever else you have on your mind. The only thing on your mind should be seeing, feeling, and maybe even hearing, is the muscle work. You should be grasping deeper for that connection when the going gets tough! The mind-muscle connection is not theory, it’s a fact. It is also a fact that if you do not keep this commitment, then your gains will suffer the consequences.
The following schedule is to be followed exactly as listed.
Week #1
Monday: A
Wednesday: B
Friday: C
Week #2
Monday: D
Wednesday: E
Saturday: F
Repeat for three complete cycles.
Workout A
| Exercise | Weight | Reps | Time Under Tension | Weight | Reps | Time Under Tension |
| Bench Press | ||||||
| Bent-Over Rows | ||||||
| Chin-Ups | ||||||
| DB Shoulder Press | ||||||
| Dips |
Workout B
| Exercise | Weight | Reps | Time Under Tension | Weight | Reps | Time Under Tension |
| Squats | ||||||
| Lying Hamstring Curls | ||||||
| Leg Press | ||||||
| Standing Calf Raise | ||||||
| Decline Crunch |
Workout C
| Exercise | Weight | Reps | Time Under Tension | Weight | Reps | Time Under Tension |
| Deadlifts | ||||||
| Lat-Pulldown | ||||||
| Dumbbell Bench Press | ||||||
| Upright Rows | ||||||
| Skull Crushers |
Workout D
| Exercise | Weight | Reps | Time Under Tension | Weight | Reps | Time Under Tension |
| Bulgarian Squat | ||||||
| Leg Press (feet High) | ||||||
| Seated Hamstring Curl | ||||||
| Single-Leg Standing Calf Raise | ||||||
| Rope Crunch |
Workout E
| Exercise | Weight | Reps | Time Under Tension | Weight | Reps | Time Under Tension |
| T-Bar Rows | ||||||
| Seated Lat Row | ||||||
| Dumbbell Flys | ||||||
| Narrow Grip Bench | ||||||
| Bent-Over Rear Laterals |
Workout F
| Exercise | Weight | Reps | Time Under Tension | Weight | Reps | Time Under Tension |
| Hack Squats | ||||||
| Romanian Deadlifts | ||||||
| Leg Extensions | ||||||
| Seated Calf Raises | ||||||
| Lying Leg Raises |
Eat to Grow
Look, you know what it takes to put on size. You don’t need me to tell you to eat steak, eggs, and protein shakes…do you? You don’t need me to tell you to eat sweet potatoes and rice do you? You don’t need me to tell you to eat avocado, nut butter, and olive oil do you?
What you need to know is how much of these foods to eat. Click or type in the link, so that you can first establish your TDEE (Total Daily Energy Expenditure) which will give you a rough idea of how many calories you need to eat in a day to break even. From there, you need to increase it slightly so that you have a caloric surplus (start at 10% above your TDEE) making sure you have room to grow into those calories.
WARNING: Go too far beyond your TDEE and you are entering into a world of gains, that are bad for your frame! Don’t get caught in the dirty bulk game where you gain fat, create estrogen, and set yourself up for a bunch of ugly side effects!
Here’s the link. Run it now! https://tdeecalculator.ne
Protein
Don’t just assume you get enough protein. Every time someone has assumed with me, they assumed wrong. We are going to keep it simple and I want you to eat 1 gram (or 4 calories) for every pound on your body. So if you are 200lbs I want you eating 200 grams of protein. This is enough to sustain your life, fuel your existing muscle, and provide the necessary amino acids for more muscle!
Quick math lesson. Pay attention! If your TDEE said you have 3000 calories per day and you eat 200 grams of protein (200 x 4 calories = 800 calories) that means you have 2200 calories left for carbohydrates and fats. These are your energy sources. I am not going to get in an argument with you or anyone else about how much of each you should have. I’ll let you figure out how much of each you will give yourself but I’ll give you some advice…be nice to both of them and maybe even split it down the middle!
The amount of meals you have per day is up to you. If you want to cram a thousand calories down your throat at a time, have fun. If you are more of a grazer, break it up into however many meals you want. The important thing is to create a plan and be consistent! There are hundreds of apps to help you stay on track, choose one, and stick to it!
Unleashed Gains Stack
For a detailed description of each supplement recommended in the Unleashed Gains protocol, visit BetterBodySports.com. Each of these supplements (and the ingredients contained have a specific reason for being recommended in this program and to leave one out is to create an incomplete package.
These supplements without intense training and consistent nutritional programming will not work nearly as well as if you were to put in the work! This is why they come last in our time together but remember that last does not mean least.
Supplementation with quality products is a crucial piece of an integrated bodybuilding program. Supplementing should be taken serious and to slack on taking them is to slack on your program entirely.
Without further ado, here is how to take the stack.
| Supplement | Breakfast | Lunch | Pre-Workout | Post-Workout |
| Unleashed Anabolic Activator* | 3 capsules | 3 capsules | ||
| UnleashedPumps* | ½ scoop | ½ scoop | 1 scoop | |
| BBS Whey Isolate | 1 ½ scoop | 1 ½ scoops | ||
| BBS CreatineMonohydrate* | 1 scoop | 1 scoop | 1 scoop |
*These supplements are taken before meals rather than during
Life Unleashed
How you train should be a reflection of how you live your life. Life is hard, challenging, painful, and full of distractions. It requires giving it you’re absolute all, followed by proper rest and recovery. Don’t be one of those who is a beast in the gym but weak in life. Unleash success in your work, relationships, finances, and whatever it is you dream of. Take life serious and grow in every area where you need it. You might not think it is relevant to the amount of gains you can achieve, but trust me when I say that it does. A pathetic existence outside of the gym will end up being mediocrity inside of the gym.
Good luck and God Bless!
