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Training

Congratulations on signing up, you made the right choice! This elite, results-producing program has been designed specifically to engineer the powerful, muscular physique you’ve always wanted to show off on the field and on the beach! The Summer of Gronk Program provides you with all the tools you need to build real-world-applicable strength and explosiveness! Start this easy-to-follow plan now and watch as your body transforms before your own eyes into a muscular, strong and explosive machine!

Things to look out for:
Tempo – refers to the speed at which the weight is lifted for an exercise. The tempo equation will look like this #x#x#x#, where each number represents a different portion of the lift. The first number represents the lowering (eccentric) portion of the lift, the second number is the end of the movement and signifies if there is a held pause or not, the third number is the lifting (concentric) portion of the lift and the final represents the top of the lift and if there is a held pause or not.

For example, a squat with a tempo equation of 2x0x1x1 would mean that you take two seconds to squat down, with no pause at the bottom of the squat or AFAP (as fast as possible), then you explode up taking only one second to squat the weight back up, and then pause at the top of the movement for 1 second before starting the next repetition. Explosive and strength building movements will have very short concentric and eccentric elements to the lifts with little to no pauses. However, hypertrophy (muscle building) exercises will have longer eccentric periods and held pauses in order to increase the muscle’s time under tension to create more muscle growth.

Monday

Monday

Lower-Body Pull

Exercise Sets Reps Tempo
Explosive CNS Primer Power Cleans 2 3 0x0x1x1
Strength Work Sumo Deadlifts 5 3 1x0x1x1
Hypertrophy/Assistance Barbell Hip Thrusts 3 10 4x0x1x1
Hypertrophy/Assistance Stiff-Legged Deadlifts 3 12 4x0x1x1
Conditioning Finisher Circuit * Inverted Suspension Trainer Rows 2 to 3 8 1x0x1x1
Conditioning Finisher Circuit * Battle Ropes 2 to 3 3 seconds continuous AFAP
Conditioning Finisher Circuit * Seated Cable Rows 2 to 3 3 seconds continuous 1x0x1x1

* Perform each circuit exercise consecutively for 2 to 3 rounds, resting for 1 minute in-between rounds

Power Cleans

Sumo Deadlifts

Barbell Hip Thrusts

Stiff-Legged Deadlifts

Inverted Suspension Trainer Rows

Battle Ropes

Seated Cable Rows

Tuesday

Tuesday

Upper-Body Push

Exercise Sets Reps Tempo
Explosive CNS Primer Barbell Push Press 2 5 1x0x1x1
Strength Work Bench Press 5 5 1x0x1x1
Hypertrophy/Assistance Single-Arm Overhead Dumbell Press 3 8 4x0x1x1
Hypertrophy/Assistance Dips 3 10 4x0x1x1
Conditioning Finisher Circuit * Hang Cleans 2 to 3 8 0x0x1x1
Conditioning Finisher Circuit * Plyo Box Jumps 2 to 3 8 AFAP
Conditioning Finisher Circuit * Dumbbell Shoulder Press 2 to 3 10 1x0x1x1

* Perform each circuit exercise consecutively for 2 to 3 rounds, resting for 1 minute in-between rounds

Barbell Push Press

Bench Press

Single-Arm Overhead Dumbell Press

Dips

Hang Cleans

Plyo Box Jumps

Dumbbell Shoulder Press

Wednesday

Wednesday

Rest

Thursday

Thursday

Lower-Body Push

Exercise Sets Reps Tempo
Explosive CNS Primer Two-Hand Kettlebell Swings 2 12 1x0x1x1
Strength Work Back Squats 5 5 1x0x1x1
Hypertrophy/Assistance Front Squats 3 8 4x0x1x1
Hypertrophy/Assistance Dumbbell Lunges 3 10 (per leg) 2x1x1x1
Conditioning Finisher Circuit * Kevlar Med Ball Slams 2 to 3 10 AFAP
Conditioning Finisher Circuit * Pull-Ups 2 to 3 8 1x0x1x1
Conditioning Finisher Circuit * Grip Plate Front Raises 2 to 3 12 1x0x1x1

* Perform each circuit exercise consecutively for 2 to 3 rounds, resting for 1 minute in-between rounds

Two-Hand Kettlebell Swings

Back Squats

Front Squats

Dumbbell Lunges

Kevlar Med Ball Slams

Pull-Ups

Grip Plate Front Raises

Friday

Friday

Upper-Body Pull

Exercise Sets Reps Tempo
Explosive CNS Primer Dumbbell Snatches 2 5 1x0x1x1
Strength Work Weighted Neutral-Grip Pull-Ups 5 5 1x0x1x1
Hypertrophy/Assistance Inverted Suspension Trainer Rows 3 8 4x0x1x1
Hypertrophy/Assistance Incline Dumbbell Rows 3 10 4x0x1x1
Conditioning Finisher Circuit * Two-Hand Kettlebell Swings 2 to 3 10 1x0x1x1
Conditioning Finisher Circuit * Landmine Twists 2 to 3 12 (6 per side) 1x1x1x1
Conditioning Finisher Circuit * Sled Push 2 to 3 30 yards AFAP

* Perform each circuit exercise consecutively for 2 to 3 rounds, resting for 1 minute in-between rounds

Dumbbell Snatches

Weighted Neutral-Grip Pull-Ups

Inverted Suspension Trainer Rows

Incline Dumbbell Rows

Two-Hand Kettlebell Swings

Landmine Twists

Sled Push

Saturday

Saturday

Conditioning Circuit + Agility**

Exercise Sets Reps Tempo
Agility Ladder In & Outs 3 (per side) 1 full ladder N/A
Agility Ladder Single-Leg Shuffles 3 1 full ladder N/A
Agility Ladder Hops & Run 3 1 full ladder N/A
Sled Push 5 30 yards AFAP
Battle Ropes 5 30 seconds continuous AFAP
Inverted Suspension Trainer Rows 5 8 1x0x1x1
Two-Hand Kettlebell Swings 5 10 1x0x1x0
Pull-Ups 5 8 1x0x1x1
Kevlar Med Ball Slams 5 10 AFAP
Dumbbell Shoulder Press 5 10 1x0x1x1
Plyo Box Jumps 5 8 AFAP
Hang Cleans 5 8 0x0x1x1
Landmine Twists 5 12 (6 per side) 1x1x1x1
Grip Plate Front Raises 5 12 1x0x1x1

**  Perform agility ladder exercises first, then choose any 5 other exercises and perform consecutively for 5 rounds in a circuit, resting for 2 minutes in between rounds.

Agility Ladder In & Outs

Agility Ladder Single-Leg Shuffles

Agility Ladder Hops & Run

Sled Push

Battle Ropes

Inverted Suspension Trainer Rows

Two-Hand Kettlebell Swings

Pull-Ups

Kevlar Med Ball Slams

Dumbbell Shoulder Press

Plyo Box Jumps

Hang Cleans

Landmine Twists

Grip Plate Front Raises

Sunday

Sunday

Rest

Diet Plan

Meal Macronutrient Focus Example
Meal 1 Protein/Fat 3 whole eggs, 1 cup liquid egg whites scrambled with 2 cups (raw) baby spinach
Meal 2 Protein/Fat Large mixed greens salad with 2 tbsp. olive oil, 8 oz. ground beef
Mean 3 (Pre-Training) Protein/Carbs 4 oz. chicken breast, 1 cup steamed brocolli, 2 cups (cooked) brown rice
Meal 4 (Post-Training) Protein/Carbs 8 oz. chicken breasts, 2 cups (cooked) white rice
Meal 5 Protein/Fat 1 cup 2% cottage cheese, 3 tbsp. hemp seeds, 2 tbsp. chia seeds

Use this sample meal plan as a guideline on your journey to building strength, size and explosiveness for athletic domination! For this nutrition program, you will focus on taking in high-quality carbohydrates around your training sessions in order to fuel your performance. You will maintain moderate levels of fat in your diet in order to maintain optimal hormonal function for performance. Protein will be eaten with every meal in order to fuel muscle growth and recovery from intense training sessions! The key is to stick to two types of meals: protein/fat meals and protein/carbs meals. Use your protein/carb meals to fuel your training sessions and stick to protein/fat meals for your other meals. Keeping your carb intake confined to your training window will not only help to fuel your performance but also keep insulin levels low at other times of the day to minimize any fat gain when taking in the large amount of daily calories needed for muscle and strength gains. If you are a hard gainer and are looking to add weight faster, you can add additional carbohydrates to meals 1 and 2 from quality sources like oatmeal, quinoa, sweet potato or brown rice.

Supplements and Vitamins

Option 1

Option 1

This is for the hardcore fitness enthusiasts, the ones who are willing to do whatever it takes to maximize their genetic potential. It’s the ultimate Six Star® stack, designed for optimal gains in muscle size and strength. If you want the best results, choose this stack!

MORNING AFTERNOON PRE-WORKOUT INTRA-WORKOUT POST-WORKOUT BEFORE BED
CLA Thermogenic Shred 100% Whey Protein Plus
CLA Thermogenic Shred Pre-Workout Explosion Intra-Workout Amino Boost  100% Whey Protein Plus Casein Protein
Take your first serving after waking up! CLA can help with reducing fat mass and maintaining your lean mass when combined with the rest of your training and diet protocol! To assess your tolerance, refer to the chart on the label. Once tolerance has been assessed, take two (2) capsules once daily, 30 to 60 minutes before your 2 largest meals of the day (e.g., breakfast and lunch). Taking a powerful pre-workout supplement like this will help you to train at the optimal intensity in order to make real progress in the gym. This helps to fuel your muscles with amino acids during intense training, so your body does not need to break down muscle for fuel. It is necessary to provide the body with high-quality nutrients to prevent any further breakdown and provide fuel for the day ahead. Make a delicious smoothie or some protein-enriched pancakes to get the day started. During sleep, the body can enter a catabolic state where muscle tissue is broken down. It is important to take in a slow-digesting protein in order to provide your body with amino acids to help avoid muscle tissue breakdown and fuel recovery.
100% Whey Protein Plus CLA
100% Whey Protein Plus CLA
After waking up, your body is in a highly catabolic (breaking down tissue) state. It is necessary to provide the body with high-quality nutrients to prevent any further breakdown and provide fuel for the day ahead. Make a delicious smoothie or some protein-enriched pancakes to get the day started. Take your second serving of CLA before bed to complete your daily dose and help improve your body composition.
Option 2

Option 2

This is for the hardcore fitness enthusiasts, the ones who are willing to do whatever it takes to maximize their genetic potential. It’s the ultimate Six Star® stack, designed for optimal gains in muscle size and strength. If you want the best results, choose this stack!

MORNING AFTERNOON PRE-WORKOUT INTRA-WORKOUT POST-WORKOUT BEFORE BED
100% Whey Protein Plus
Pre-Workout Explosion Intra-Workout Amino Boost  100% Whey Protein Plus Casein Protein
Taking a powerful pre-workout supplement like this will help you to train at the optimal intensity in order to make real progress in the gym. This helps to fuel your muscles with amino acids during intense training, so your body does not need to break down muscle for fuel. It is necessary to provide the body with high-quality nutrients to prevent any further breakdown and provide fuel for the day ahead. Make a delicious smoothie or some protein-enriched pancakes to get the day started. During sleep, the body can enter a catabolic state where muscle tissue is broken down. It is important to take in a slow-digesting protein in order to provide your body with amino acids to help avoid muscle tissue breakdown and fuel recovery.
Option 3

Option 3

This is for the hardcore fitness enthusiasts, the ones who are willing to do whatever it takes to maximize their genetic potential. It’s the ultimate Six Star® stack, designed for optimal gains in muscle size and strength. If you want the best results, choose this stack!

MORNING AFTERNOON PRE-WORKOUT INTRA-WORKOUT POST-WORKOUT BEFORE BED
100% Whey Protein Plus
Pre-Workout Explosion  100% Whey Protein Plus
Taking a powerful pre-workout supplement like this will help you to train at the optimal intensity in order to make real progress in the gym. It is necessary to provide the body with high-quality nutrients to prevent any further breakdown and provide fuel for the day ahead. Make a delicious smoothie or some protein-enriched pancakes to get the day started.
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