THIS PROGRAM WILL HELP YOU UNLOCK YOUR TRUE POTENTIAL AND PACK ON MORE MUSCLE NATURALLY THAN YOU EVER THOUGHT POSSIBLE!

CHEAT & RECOVER takes OVERLOADING for MUSCLE GROWTH to a WHOLE NEW LEVEL! It’s a well-known fact that you’re 40% stronger during the eccentric (or negative) portion of any exercise and my cheat & recover technique takes full advantage of the negative on every rep of every set! But if you’re a BEGINNER, start the program by skipping all the CHEAT REPS during MONTH 1. Your body isn’t ready for that level of intensity yet and the last thing you need is an injury. However, once MONTH 1 is complete, REPEAT MONTH 1, but now train as the program intended with both the CHEAT & RECOVER reps on every exercise! Remember that this program was designed to help spark MORE MUSCLE GROWTH & STRENGTH once you’ve reached a plateau and need to BUST THROUGH IT!

If you’re an ADVANCED LIFTER, I suggest STILL starting with MONTH 1. This style of training is VERY demanding on the body and central nervous system and you will need time to adjust to the EXTREME OVERLOADING this program calls for.

Once the 12 WEEKS ARE OVER you’re going to continue with the MONTH 3 workout calendar, however you are going to need a DELOAD WEEK. This means that once you finish MONTH 3, you’re going to still perform the same workouts in the same order for the week, but you’re going to drastically reduce your weights on every lift by 50 – 60% and SKIP THE CHEAT REPS. The point of the deload week is to give your body the recovery it needs to get stronger, but still have the ability to train and keep things moving. Then, as soon as the DELOAD WEEK IS OVER, you can choose to CONTINUE to train with the MONTH 3 SCHEDULE for another FOUR WEEKS before you need to DELOAD AGAIN. Continue this process for as long as you are using this program and seeing continuous gains!

Contents hide
1 Push & Abs
2 Pull & Abs
3 Legs & Neck

Push & Abs

Hello everyone and welcome to “PUSH & ABS” of my CHEAT & RECOVER Program!  This workout is going to focus on Chest, Shoulders, Triceps & ABS and whether you’ve recently hit a muscle building plateau or are just looking to spark some gains, I guarantee YOU WILL BUILD MORE MUSCLE with this program than any other program online. With that being said, if you missed my in-depth explanation that explains EXACTLY HOW my CHEAT & RECOVER TECHNIQUE works and WHY you should be training with it to maximize your muscle building potential, I’ll link to it RIGHT HERE.  

Now, if you’ve NEVER trained with a program that requires EXCESSIVE OVERLOADING please make sure you click that link first to not only ensure you fully understand the concept of CHEAT & RECOVER, but to also make sure you DO NOT INJURE YOURSELVES.  

Lastly, to maximize the muscle building potential of this program for some of these exercises you will need a spotter. However, if you don’t have one I will provide alternate exercises to maximize the “cheats” if training by yourself.

Now go warm-up to loosen up your joints and muscles to prevent possible injuries and let’s get started with the workout!

  1. Dumbbell Chest Press (5 sets, 8 cheat, 8 recover, 2 min rest tween sets)
    1. Alt. Barbell Bench Press***
  2. Barbell Overhead Press (5 sets, 8 cheat, 8 recover, 2 min rest tween sets)
  3. Weighted Dip (5 sets, 8 cheat, 8 recover, 2 min rest tween sets)
    1. Alt. Powerbomb
    2. Alt. Skullcrusher

Super Set 1

  1. Incline Dumbbell Chest Press (2 sets, 8 cheat, 8 recover, 90 sec rest tween sets)
    1. Alt. Incline Barbell Bench Press***
  2. Dumbbell Lateral Raise (2 sets, 8 cheat, 8 recover, 90 sec rest tween sets)

Super Set 2

  1. Tricep Push-Down (2 sets, 8 cheat, 8 recover, 90 sec rest tween sets)
  2. Dumbbell Rear Raise (2 sets, 8 cheat, 8 recover, 90 sec rest tween sets)
    1. Alt. Reverse Dumbbell Overhead Lateral

Super Set 3

  1. Dumbbell Chest Fly (2 sets, 8 cheat, 8 recover, 60 sec rest tween sets)
    1. Alt. Cable Chest Fly
  2. Ab Pulldown (1 set, 12 cheat, 30 recover, 60 sec rest tween sets)
    1. Alt. Janda Sit-Up

Super Set 4

  1. Alternating Toe Touch (3 sets, 0 cheat, 20 per side, 60 sec rest tween sets)
  2. Wood Chopper (3 sets, 0 cheat, 20 per side, 60 sec rest tween sets)
    1. Alt. Floor Wiper

*** If you have no spotter but WANT to still use dumbbells, perform the cheat reps in a power rack with the barbell and then perform the recover reps with dumbbells.


 

Pull & Abs

Welcome to “PULL & ABS” of my CHEAT & RECOVER program!  This workout is going to focus on Back, Biceps, Traps, ABS & Obliques and whether you’ve recently hit a muscle building plateau or are just looking to spark some new gains, I guarantee YOU WILL BUILD MORE MUSCLE with this program than any other program online. With that being said, if you missed my in-depth explanation that explains EXACTLY HOW my CHEAT & RECOVER TECHNIQUE works and WHY you should be training with it to maximize your muscle building potential, I’ll link to it RIGHT HERE.  

Now, if you’ve NEVER trained with a program that requires EXCESSIVE OVERLOADING please make sure you click that link first to not only ensure you fully understand the concept of CHEAT & RECOVER, but to also make sure you DO NOT INJURE YOURSELVES.  

Lastly, to maximize the muscle building potential of this program you will need to know how to safely use MOMENTUM to skip the concentric portion of your CHEAT REPS.  So please pay close attention to the routine video to learn how!

Now go warm-up to loosen up your joints and muscles to prevent possible injuries and let’s get started with the workout!

  1. Deadlift (6 sets, 0 cheat, 5 recover, 2 min rest tween sets)
  2. Rack Pull (6 sets, 0 cheat, 5 recover, 2 min rest tween sets)
  3. T-Bar Row (4 sets, 8 cheat, 8 recover, 2 min rest tween sets)
    1. Alt. Seated Cable T-Bar Row
  4. Incline Dumbbell Curl (4 sets, 8 cheat, 8 recover, 2 min rest tween sets)

Super Set 1

  1. Weighted Pull-Up (3 sets, 8 cheat, 8 recover, 90 sec rest tween sets)
    1. Alt. Lat Pulldown***
  2. Barbell Shrug (3 sets, 8 cheat, 8 recover, 90 sec rest tween sets)
    1. Alt. Dumbbell Shrug

Super Set 2

  1. Bent-Over Row (Underhand) (3 sets, 8 cheat, 8 recover, 90 sec rest tween sets)
    1. Alt. Single-Arm Dumbbell Row
  2. Seated Hammer Curl (3 sets, 8 cheat, 8 recover, 90 sec rest tween sets)

Super Set 3

  1. Russian Twist (3 sets, 0 cheat, 20 per side, 60 sec rest tween sets)
  2. Standing Oblique Crunch (3 sets, 0 cheat, 15 per side, 60 sec rest tween sets)
  3. Hanging Knee / Leg Raise (3 sets, 0 cheat, 20-30 per side, 60 sec rest tween sets)
    1. Alt. Ball Pass

*** If you want to combine Weighted Pull-Ups with the Lat Pull-Down, perform the cheat reps with jumping negatives on the Pull-Up and the recover reps with the Lat Pull-Down.


Legs & Neck

Welcome to “LEGS & NECK” of my CHEAT & RECOVER program!  This workout is going to focus on Glutes, Quads, Hamstrings, Calves and Neck and whether you’ve recently hit a muscle building plateau or are just looking to spark some new gains, I guarantee YOU WILL BUILD MORE MUSCLE with this program than any other program online. With that being said, if you missed my in-depth explanation that explains EXACTLY HOW my CHEAT & RECOVER TECHNIQUE works and WHY you should be training with it to maximize your muscle building potential, I’ll link to it RIGHT HERE.  

Now, if you’ve NEVER trained with a program that requires EXCESSIVE OVERLOADING please make sure you click that link first to not only ensure you fully understand the concept of CHEAT & RECOVER, but to also make sure you DO NOT INJURE YOURSELVES.  

One last thing, as you will quickly realize this workout doesn’t consist of a lot of “cheat” reps.  When it comes to legs we’re dealing with MUCH HEAVIER loads in general when compared to upper body movements and applying the “cheat” technique can be very dangerous.  So, in order to still be able to maximize OVERLOADING and VOLUME we will be completing a DROP SET where you lift as heavy as you can for the “cheat” reps, and then reduce the weight and lift as heavy as you can for the “recover” reps with proper form.  

Now go warm-up to loosen up your joints and muscles to prevent possible injuries and let’s get started with the workout!

  1. Barbell Squat (5 sets, 5 cheat, 12 recover, 2 min rest tween sets)
  2. Barbell Glute Bridge (5 sets, 5 cheat, 12 recover, 2 min rest tween sets)
    1. Alt. Barbell Hip-Thrust
  3. Romanian Deadlift (5 sets, 5 cheat, 12 recover, 2 min rest tween sets)

Super Set 1

  1. Leg Extension*** (3 sets, 8 cheat, 8 recover, 90 sec rest tween sets)
    1. Alt. Hack Squat
    2. Alt. Seated Hack Squat
    3. Alt. Front Squat
  2. Barbell Calf Raise (3 sets, 10 cheat, 20 recover, 90 sec rest tween sets)

Super Set 2

  1. Prone Leg Curl*** (3 sets, 8 cheat, 8 recover, 90 sec rest tween sets)
    1. Alt. Good Morning
  2. Plate Loaded Calf Raise (3 sets, 8 cheat, 8 recover, 90 sec rest tween sets)

Super Set 3

  1. Lying Neck Curl (3 sets, 0 cheat, 25-30 recover, 60 sec rest tween sets)
  2. Lying Neck Extension (3 sets, 0 cheat, 25-30 recover, 60 sec rest tween sets)
  3. Neck Side Raise (3 sets, 0 cheat, 25 per side, 60 sec rest tween sets)

***These exercises are the ONLY TWO where you perform a CHEAT AND RECOVER set where you skip the concentric portion of the rep on the CHEAT REPS.  For every other exercise, instead of performing CHEAT REPS, you’ll perform HEAVY REPS with MAX WEIGHT for each rep range.