Muscle Matrix Abdominal Accelerator IFBB Pro Ryan Hughes

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2 THE MUSCLE MATRIX The purpose of the Muscle Matrix is to unlock your absolute peak potential when it comes to building muscle and burning fat. The way you re going to get the best results possible for you and for your physique is to create an optimal hormonal environment, where incredible gains in muscle and incredible reduction in body fat are possible. If you ve ever seen those guys on the bodybuilding stages, with those absolutely absurd bodies, that s steroids. I do not recommend steroids as a way of achieving your goals. It s not what you need to do and steroid use carries a ton of risks. It s very harmful. However, it does show you the powerful effects on your physique that enhancing your hormones has. The absolute king hormone in your body that is responsible for determining how much muscle you build and how much fat you burn actually, is testosterone. This program will help you take your testosterone through the roof, naturally. That means everything you do in the gym gets multiplied, five- to tenfold. You start getting the results you want, the results you envision for yourself when you think about the strongest, most muscular, leanest you. So often guys get into bodybuilding and fitness mode thinking they ll get these results and then they don t. They re left wondering why. There s a ton of reasons why people don t succeed and in this program we ll go over what separates winners from losers, both on psychological and practical levels. But the biggest reason why people don t have great physiques is that they re not doing things in the right way and their testosterone is too low. You can naturally double or even quadruple your testosterone from its current level by following the protocols in this program. There are three components, and we ll use all of them together to increase your testosterone. 2

3 ABDOMINAL ACCELERATOR This program is going to be setup differently than the Muscle Matrix program. This is a 30-day shred program designed to jump-start your cutting cycle. You will find a complete training outline for EVERY DAY of this program below. This will ensure you know EXACTLY what to do and when for maximum results. Follow the simple instructions below to begin your cutting cycle today! HOW IT WORKS: Step 1 Use the nutrition calculator provided in the Muscle Matrix program to calculate your daily macro nutrient intake. Additionally, you will follow the Intermittent Fasting Protocols outlined below for the duration of this program to maximize fat loss. Step 2 Review the Abdominal Accelerator supplementation regimen provided and make sure you have the recommended products. Obviously your supplementation choices are up to you, but the program is designed around the recommended supplements. Step 3 Proceed to Day 1 of the program. In each day s outline you will find your workout(s) for the day. Some days have additional work, so be sure to review each day s outline completely and make sure you adjust your schedule accordingly. 3

4 INTERMITTENT FASTING For this 30-Day Abdominal Accelerator we are going to utilize Intermittent Fasting Protocols to maximize our fat loss during the program. What is Intermittent Fasting or IF? Intermittent Fasting is actually a fairly simply concept and easily adaptable to any lifestyle. Essentially you are to consume all of your calories outlined in the Muscle Matrix Nutrition Calculator during an 8-hour window throughout the day. For the remaining 16 hours of the day, you are to fast or not eat. In addition, follow the simple guidelines below to maximize results: Drink Plenty of Water. Staying well hydrated will make the fasting periods much easier to get through. I recommend one gallon per day. Fast Overnight. Always be sure to incorporate your sleeping into your 16-hour fasting period. Minimizing the amount of time your awake while fasting will make things much more manageable. I recommend fasting from 8:00PM 12:00PM the next day. In other words, take in all of your calories between the hours of 12:00 8:00PM, if possible. Calorie Free Beverages are OK. While fasting, feel free to consume black coffee, calorie-free sweeteners or any other calorie-free beverage. Stay Busy. Sitting around thinking about food will obviously make fasting seem much more challenging than it actually is. Plan ahead and keep yourself busy during the hours you are fasting while awake. 4

5 SUPPLEMENTATION Recommended Supplements: - Whey Protein - BCAA s - CLA - L-Carnitine - Caffeine - Green Tea Extract 5

6 Sample Supplementation Regimen Products: Whey Protein BCAAs CLA L-Carnitine Caffeine Green Tea Extract How To Use: Whey Protein: BCAAs: 2 scoops post workout 1-2 scoops during workouts CLA: 1,000mg before Meal 1, 2 & 3 L-Carnitine: 1,000mg before Meal 1, 2 & 3 Caffeine: 200mg with Meal 1 Green Tea: 500mg with Meal 1 & 2 *Again, brand and product choices are completely up to you. This is my personal recommendation. 6

7 THE WORKOUTS Muscle Matrix Abdominal Accelerator In the Muscle Matrix Abdominal Accelerator, you will be utilizing the Method, as well as some other training styles and techniques. This program will provide you with 30 days of fresh, new workouts to test you both physically and mentally. Here are the key factors of the workouts BE SURE TO FOLLOW THIS BREAKDOWN EXACTLY: Stage 1 5x5. This stage is 5 sets of 5 repetitions. For this section you will perform 2 warm-ups sets, followed by 5 working sets at 90% of your 1RM. These sets are to be done HEAVY!! Stage 2 8x8. This stage is 8 sets of 8 repetitions. For this section you will perform 8 working sets with seconds rest in between. These sets are to be done with moderate to heavy weight you should struggle! If you blow through these without failing the weight was too light. Stage 3 2x20 (5 exercises). This stage is 2 sets of 20 repetitions for 5 different exercises. This stage will be a total of 10 giant sets of 20 repetitions. You are to utilize a rest-pause technique for these giant sets you should not get 20 straight reps without a pause (if you do, the weight is too light). The object of these is maximum exertion until failure, pause and repeat. These sets are to be done with moderate to heavy weight. *Note: If you fly through these workouts or find them easy, the resistance you are using is too light. This is a MAXIMUM EXERTION program and is to be performed with 100% intensity! 7

8 CARDIO HIIT Cardio *Exertion level should be kept in the 9-10 range on a 10-point scale. Individual HIIT Workouts will be listed in the program itself. Simply follow the daily outline with regards to these workouts. If for some reason you do not have a specific piece of equipment, access to a track or open outdoor space or encounter any other issue simply use one of the other HIIT Workouts in the program. 8

9 DAY 1: BACK / HIIT Barbell Deadlifts: 5 x 5 Barbell Bent Over Rows: 8 x 8 Single-Arm Dumbbell Rows: 2 x 20 (each arm) Hammer Strength Rows: 2 x 20 Close Grip Seated Cable Rows: 2 x 20 Standing Cable Pullovers: 2 x 20 Wide Grip Lat Pulldowns: 2 x 20 Deadmill Sprints: Duration 20-second exercise intervals Rest 20 seconds Rounds 10 Setting The treadmill is off for this workout. Burpees: Duration 10 repetitions Rest 60 seconds Rounds 5 Setting No equipment needed. 9

10 DAY 2: SHOULDERS / ABS / HIIT Barbell Military Press: 5 x 5 Dumbbell Arnold Press: 8 x 8 Dumbbell Lateral Raises: 2 x 20 Dumbbell Rear Lateral Raises: 2 x 20 Barbell Upright Rows: 2 x 20 Single-Arm Standing Dumbbell Military Press: 2 x 20 (each arm) Barbell Shrugs: 2 x 20 Hanging Leg Raises: 12, 12, 12, superset with--- Reverse Crunches: 20, 20, 20, 20 Planks: 60 seconds x 4 ---superset with--- V-Ups: 10, 10, 10, 10 Stairmaster: Duration 60-second exercise intervals Rest 30-second low intensity Rounds 10 Setting Level 12+ skipping a step during the exercise intervals - Level 8 during rest interval. 10

11 DAY 3: LEGS / HIIT Barbell Squats: 5 x 5 Barbell Romanian Deadlifts: 8 x 8 Leg Extensions: 2 x 20 Hamstring Curls: 2 x 20 Barbell Walking Lunges: 2 x 20 Hack Squats: 2 x 20 Dumbbell Bulgarian Split Squats: 2 x 20 (each leg) Row Machine: Duration 60-second exercise intervals Rest 30-second low intensity Rounds 10 Setting Maximum exertion for 60 seconds, followed by a 30-second low exertion period. 11

12 DAY 4: ARMS / ABS / HIIT Barbell Curls: 5 x 5 Dumbbell Overhead Triceps Extension: 8 x 8 Single-Arm Dumbbell Preacher Curls: 2 x 20 (each arm) Single-Arm Triceps Kickbacks: 2 x 20 (each arm) EZ-Bar Curls: 2 x 20 Close Grip Bench Press: 2 x 20 Dumbbell Hammer Curls: 2 x 20 Cable Crunches: 20, 20, 20 Weighted Stability Ball Crunches: 30, 30, 30 Cable Wood Choppers: 20, 20, 20 (each side) Outdoor Sprints: Duration 50-yards Rest as long as it takes to walk back to starting line Rounds 15 Setting hit these on a track or open field. 12

13 DAY 5: CHEST / HIIT Barbell Bench Press: 5 x 5 Incline Dumbbell Bench Press: 8 x 8 Decline Dumbbell Flyes: 2 x 20 Hammer Strength Chest Press: 2 x 20 Svend Press: 2 x 20 Pec Deck: 2 x 20 Incline Cable Flyes: 2 x 20 Deadmill Sprints: Duration 20-second exercise intervals Rest 20 seconds Rounds 10 Setting The treadmill is off for this workout. Jump Rope: Duration 2 minutes Rest 30 seconds Rounds 5 Setting No equipment needed. 13

14 DAY 6: ABS / CALVES / HIIT Toe to Bars: 50 total reps (as many sets as needed) Reverse Crunches: 20, 20, 20, 20 Medicine Ball Twists: 30, 30, 30, 30 (each side) Roman Chair: 15, 15, 15, 15 Standing Calf Raises: 20, 15, 12, 10, 8 Dumbbell Standing Calf Raises: 100 total reps (as many sets as needed) Outdoor Circuit: Sprints: Duration 100-yards High Knees: Duration 100-yards Walking Lunges: Duration 100-yards Rest: 60 seconds after each round Total Rounds: 5 14

15 DAY 7: REST Enjoy your day of rest. Muscle Matrix Abdominal Accelerator 15

16 DAY 8: BACK / HIIT Reverse Grip Barbell Bent Over Rows: 5 x 5 Single-Arm Dumbbell Rows: 8 x 8 (each arm) Barbell Deadlifts: 2 x 20 Hammer Strength Rows: 2 x 20 Reverse Grip Seated Cable Rows: 2 x 20 Weight Pull-Ups: 2 x 20 (if you can t do weighted, then use bodyweight) Wide Grip Lat Pulldowns: 2 x 20 Deadmill Sprints: Duration 20-second exercise intervals Rest 20 seconds Rounds 15 Setting The treadmill is off for this workout. 16

17 DAY 9: SHOULDERS / ABS / HIIT Barbell Upright Rows: 5 x 5 Standing Barbell Military Press: 8 x 8 Seated Dumbbell Lateral Raises: 2 x 20 Cable Rear Lateral Raises: 2 x 20 Dumbbell Military Press: 2 x 20 Barbell Front Raises: 2 x 20 Dumbbell Shrugs: 2 x 20 Superman Planks: 15, 15, superset with--- Bicycle Crunches: 30, 30, 30 (each side) ---superset with--- Standing Cable Crunches: 20, 20, 20 Resistance Bike: Duration 30-second exercise intervals Rest 20 seconds low intensity Rounds 15 Setting Make resistance heavy for the exercise interval and light for the rest interval. 17

18 DAY 10: LEGS / HIIT Leg Press: 5 x 5 Barbell Squats: 8 x 8 Single-Leg Leg Extensions: 2 x 20 (each leg) Dumbbell Romanian Deadlifts: 2 x 20 Stationary Dumbbell Lunges: 2 x 20 Single-Leg Hamstring Curls: 2 x 20 (each leg) Hack Squats: 2 x 20 Deadmill Sprints: Duration 20-second exercise intervals Rest 20 seconds Rounds 10 Setting The treadmill is off for this workout. Box Jumps: Duration 15 repetitions Rest 45 seconds Rounds 5 Setting Use a medium height box. 18

19 DAY 11: ARMS / ABS / HIIT EZ-Bar Skull Crushers: 5 x 5 Reverse Grip EZ-Bar Curls: 8 x 8 Cable Rope Pushdowns: 2 x 20 Dumbbell Incline Curls: 2 x 20 Overhead Dumbbell Triceps Extensions: 2 x 20 Barbell Drag Curls: 2 x 20 Single-Arm Triceps Pulldowns: 2 x 20 (each arm) Decline Bench Leg Raises w/ Thrust: 15, 15, 15, 15 Weighted Decline Bench Sit-Ups: 15, 15, 15, 15 Jackknife Sit-Ups: 10, 10, 10, 10 Row Machine: Duration 60-second exercise intervals Rest 30-second low intensity Rounds 10 Setting Maximum exertion for 60 seconds, followed by a 30-second low exertion period. 19

20 DAY 12: CHEST / HIIT Incline Barbell Bench Press: 5 x 5 Dumbbell Flyes: 8 x 8 Dumbbell Bench Press: 2 x 20 Decline Barbell Bench Press: 2 x 20 Smith Machine Bench Press: 2 x 20 Pec Deck: 2 x 20 Incline Cable Flyes: 2 x 20 Deadmill Sprints: Duration 20-second exercise intervals Rest 20 seconds Rounds 15 Setting The treadmill is off for this workout. 20

21 DAY 13: ABS / CALVES / HIIT Cable Crunches: 100 total reps (as many sets as needed) Reverse Crunches: 12, 12, 12, 12 Decline Bench Medicine Ball Twists: 30, 30, 30, 30 (each side) Stability Ball Crunches: 30, 30, 30, 30 Leg Press Calf Raises: 100 total reps (as many sets as needed) Seated Calf Raises: 12, 12 x 4 (perform as a dropset) Stairmaster: Duration 60-second exercise intervals Rest 30-second low intensity Rounds 10 Setting Level 12+ skipping a step during the exercise intervals - Level 8 during rest interval. Jump Rope: Duration 2 minutes Rest 30 seconds Rounds 5 Setting No equipment needed. 21

22 DAY 14: REST Enjoy your day of rest. Muscle Matrix Abdominal Accelerator 22

23 DAY 15: BACK / HIIT Wide Grip Seated Cable Rows: 5 x 5 Barbell Deadlifts: 8 x 8 Single-Arm Cable Rows: 2 x 20 (each arm) Hammer Strength Low Rows: 2 x 20 Cable Face Pulls: 2 x 20 Barbell Bent Over Rows: 2 x 20 Reverse Grip Lat Pulldowns: 2 x 20 StairMaster: Duration 60-second exercise intervals Rest 60-second low intensity Rounds 10 Setting Level 12+ skipping a step during the exercise intervals - Level 8 during rest interval. Treadmill Run: Duration 2 miles Rest none Rounds 1 Setting Complete the 2-mile run in as little time as possible. 23

24 DAY 16: SHOULDERS / ABS / HIIT Dumbbell Military Press: 5 x 5 Barbell Behind The Neck Military Press: 8 x 8 Single-Arm Leaning Lateral Raises: 2 x 20 (each arm) Reverse Pec Deck: 2 x 20 Dumbbell Arnold Press: 2 x 20 Dumbbell Front Raises: 2 x 20 Barbell Shrugs: 2 x 20 V-Ups: 15, 15, 15, 15 Weighted Decline Sit-Ups: 15, 15, 15, 15 Floor Crunches: 50, 50, 50, 50 Row Machine: Duration 60-second exercise intervals Rest 30-second low intensity Rounds 10 Setting Maximum exertion for 60 seconds, followed by a 30-second low exertion period. 24

25 DAY 17: LEGS / HIIT Hack Squats: 5 x 5 Leg Press: 8 x 8 Dumbbell Walking Lunges: 2 x 20 (each leg) Barbell Romanian Deadlifts: 2 x 20 Dumbbell Bulgarian Split Squats: 2 x 20 (each leg) Lying Hamstring Curls: 2 x 20 Dumbbell Step-Ups: 2 x 20 (each leg) Deadmill Sprints: Duration 20-second exercise intervals Rest 20 seconds Rounds 10 Setting The treadmill is off for this workout. Jump Squats: Duration 15 repetitions Rest 45 seconds Rounds 5 Setting No equipment needed. 25

26 DAY 18: ARMS / ABS / HIIT EZ-Bar Preacher Curls: 5 x 5 Floor EZ-Bar Skull Crushers: 8 x 8 Dumbbell Incline Curls: 2 x 20 Rope Triceps Pushdowns: 2 x 20 Barbell Curls: 2 x 20 Weighted Dips: 2 x 20 (if you can t do weighted, then use bodyweight) Lying Cable Curls: 2 x 20 Lying Leg Raises: 15, 15, 15, 15 Decline Bench Medicine Ball Twists: 20, 20, 20, 20 (each side) Machine Crunches: 20, 20, 20, 20 Resistance Bike: Duration 45-second exercise intervals Rest 20 seconds low intensity Rounds 15 Setting Make resistance heavy for the exercise interval and light for the rest interval. 26

27 DAY 19: CHEST / HIIT Smith Machine Bench Press: 5 x 5 Decline Dumbbell Bench Press: 8 x 8 Incline Dumbbell Bench Press: 2 x 20 Decline Dumbbell Flyes: 2 x 20 Smith Machine Incline Bench Press: 2 x 20 Pec Deck: 2 x 20 Cable Flyes: 2 x 20 Deadmill Sprints: Duration 20-second exercise intervals Rest 10 seconds Rounds 10 Setting The treadmill is off for this workout. Burpees: Duration 15 repetitions Rest 30 seconds Rounds 5 Setting No equipment needed. 27

28 DAY 20: ABS / CALVES / HIIT Standing Single-Leg Calf Raises: 20, 20, 20, 20, 20 (each leg) ---superset with--- Donkey Calf Raises: 15, 15 x 5 (perform as a dropset) Decline Bench Sit-Ups: 20, 20, 20, 20 Hanging Knee-Ups: 20, 20, 20, 20 Cable Crunches: 20, 20, 20, 20 Outdoor Sprints: Duration 40-yards, 80-yards, 100-yards Rest as long as it takes to walk back to starting line Rounds 15 total rounds (5 of each distance) Setting hit these on a track or open field. 28

29 DAY 21: REST Enjoy your day of rest. Muscle Matrix Abdominal Accelerator 29

30 DAY 22: BACK / HIIT Single-Arm Dumbbell Rows: 5 x 5 Wide-Grip Lat Pulldowns: 8 x 8 Barbell Deadlifts: 2 x 20 T-Bar Rows: 2 x 20 Standing Cable Pullovers: 2 x 20 Reverse Grip Barbell Bent Over Rows: 2 x 20 Neutral Grip Seated Cable Rows: 2 x 20 StairMaster: Duration 60-second exercise intervals Rest 30-second low intensity Rounds 10 Setting Level 12+ skipping a step during the exercise intervals - Level 8 during rest interval. Jump Rope: Duration 2 minutes Rest 30 seconds Rounds 5 Setting No equipment needed. 30

31 DAY 23: SHOULDERS / ABS / HIIT Hammer Strength Shoulder Press: 5 x 5 Barbell Upright Rows: 8 x 8 Seated Lateral Raises: 2 x 20 Rear Delt Cable Crossovers: 2 x 20 Dumbbell Military Press: 2 x 20 Dumbbell Snatch: 2 x 20 EZ-Bar Front Raises: 2 x 20 Hanging Leg Raises: 50 total reps (as many sets as needed) Cable Crunches: 20, 20, 20, superset with--- Cable Wood Choppers: 20, 20, 20, 20 (each side) Rowing Machine: Duration 500-meter rows Rest 60 seconds Rounds 8 Setting No setting needed, but you should be moving at a 2:00 minute pace or less. 31

32 DAY 24: LEGS / HIIT Barbell Sumo Squats: 5 x 5 Dumbbell Romanian Deadlifts: 8 x 8 Barbell Stationary Lunges: 2 x 20 (each leg) Leg Extensions: 2 x 20 Barbell Front Squats: 2 x 20 Leg Press: 2 x 20 Barbell Hamstring/Glute Bridges: 2 x 20 Deadmill Sprints: Duration 20-second exercise intervals Rest 20 seconds Rounds 10 Setting The treadmill is off for this workout. Box Jumps: Duration 15 repetitions Rest 45 seconds Rounds 5 Setting No equipment needed. 32

33 DAY 25: ARMS / ABS / HIIT Dumbbell Overhead Triceps Extensions: 5 x 5 Barbell Drag Curls: 8 x 8 Overhead Rope Triceps Extensions: 2 x 20 Single-Arm Dumbbell Preacher Curls: 2 x 20 (each arm) Dumbbell Skull Crushers: 2 x 20 (each arm) Dumbbell Spider Curls: 2 x 20 (each arm) Rope Triceps Pushdowns: 2 x 20 Toe to Bars: 50 total reps (as many sets as needed) Decline Bench Sit-Ups: 20, 20, 20, superset with--- Medicine Ball Twists: 20, 20, 20, 20 (each side) Deadmill Sprints: Duration 20-second exercise intervals Rest 10 seconds Rounds 20 Setting The treadmill is off for this workout. 33

34 DAY 26: CHEST / HIIT Incline Dumbbell Bench Press: 5 x 5 Barbell Bench Press: 8 x 8 Incline Dumbbell Flyes: 2 x 20 Dumbbell Pullovers: 2 x 20 Pec Deck 2 x 20 Decline Cable Flyes: 2 x 20 Smith Machine Bench Press: 2 x 20 Outdoor Sprints: Duration 50-yards, 100-yards Rest as long as it takes to walk back to starting line Rounds 15 total rounds (5 at 50-yards and 10 at 100-yards) Setting hit these on a track or open field. 34

35 DAY 27: ABS / CALVES / HIIT Weighted Decline Sit-Ups: 15, 15, 15, 15 Cable Wood Choppers: 30, 30, 30, 30 (each side) Superman Planks: 15, 15, 15, 15 (each side) Knee-Ups: 100 total reps Smith Machine Calf Raises: 20, 15, 12, 10, 10 (increasing weight) Seated Calf Raises: 12, 12 x 4 (perform as a dropset) Deadmill Sprints: Duration 20-second exercise intervals Rest 10 seconds Rounds 20 Setting The treadmill is off for this workout. Burpees: Duration 15 repetitions Rest 30 seconds Rounds 5 Setting No equipment needed. 35

36 DAY 28: REST Enjoy your day of rest. Muscle Matrix Abdominal Accelerator 36

37 DAY 29: TOTAL BODY CIRCUIT Barbell Squats: 5 x 5 Barbell Bent Over Rows: 8 x 8 Barbell Bench Press: 2 x 20 Barbell Curls: 2 x 20 EZ-Bar Skull Crushers: 2 x 20 Barbell Romanian Deadlifts: 2 x 20 Barbell Military Press: 2 x 20 Cable Crunches: 30, 30, 30, 30 Reverse Crunches: 20, 20, 20, 20 Cable Wood Choppers: 30, 30, 30, 30 (each side) 37

38 DAY 30: HIIT / FINISH! Complete the following HIIT workout. Outdoor Sprints: Duration 50-yards, 100-yards, 200-yards Rest as long as it takes to walk back to starting line Rounds 15 total rounds (5 of each distance) Setting hit these on a track or open field. 38

39 CLOSING REMARKS You are now well on your way to getting SHREDDED some of you may even be there now. Don t look back, stay focused on your goals and continue to improve. Resistance training is a life-long commitment to building your best physique, inside and out. This is not just a 30-Day program it s a lifestyle. I am proud of you for stepping up to the plate and sticking with me through the entire program. This is NOT an easy program and to be honest, many people who download this program will not complete it but you did. Congratulations you ve earned the results you ve achieved. Now it s time to continue on through the Muscle Matrix and increase your hormonal response to Lets GO! 39