Matt Kroc's 16 Week Strength Program & Lean Gain Diet Plan

This training program is designed around a four day training week with a split that alternates the assistance work every other week but the main compound lifts are trained following a weekly progression over a 16 week training cycle.  It is a challenging program but followed to the letter it will yield impressive gains in strength and size.

Before starting this program you will need to take true maxes on your squat, bench, deadlifts and standing military presses.  It is important that those numbers are accurate and never overestimate your maxes or this will lead to overtraining and a lack of progress.

This program is built around basic compound movements which will yield the greatest gains in size and strength when trained properly.

Training Week A

Training Week A - Weeks 1,3,5,7,9,11,13,15

• Day 1 - Chest and Triceps
• Day 2 - Back and Biceps
• Day 4 - Shoulders
• Day 5 - Legs

** You perform these by starting just like a traditional dumbbell bench press but as you press the weight up twist your wrists so that at the top of the movement your palms are now supinated like a reverse grip bench press and touch the ends of the dumbbells together.

Start light and work up in small increments for sets of 10 reps until you can no longer fully rotate the dumbbells at the top.  Be sure to start light and take small jumps as this is much harder than a regular dumbbell bench press and at least 4 of these sets should be work sets.

** 50 reps total in as many sets as it takes, rotate between 2-3 different grips (use a chin assistance machine if you can’t do at least 10 reps on your own).

** After warming up start with calf raises on the leg press machine and use a weight that allows 20 reps.  Get off the leg press and immediately start doing standing calf raises off an elevated platform with just your body weight for 25 reps.

Then go immediately to the seated calf machine and do another 20 reps.  Repeat this three times and you’re done for the day.  Rest for 2-3 minutes between sets.

Training Week B

Training Week B - weeks 2,4,6,8,10,12,14,16

• Day 1 - Chest and Triceps
• Day 2 - Back and Biceps
• Day 4 - Shoulders
• Day 5 - Legs

** Use dumbbells for this and perform one continuous set moving immediately from one exercise to the next without rest.  Rest then repeat 3 times. 

** Leg Press - This is a technique I call an up and down set.  Make no mistake this will be brutal.  First warm up by working up to a weight that is about 60% of your 10 rep max and then you will do just one all out up and down set.  Trust me one of these will be enough.

This is how it works, perform 5 reps with the 60% and then hold it at lockout (the weight is never racked until all of the sets are done) and have your training partners add a plate to each side and do another 5 reps then hold it at lockout and they add another plate to each side.  Keep doing 5 reps at each weight and going up until you can barely get 5 reps (this should take at least 4-5 sets).

Even though your legs will be on fire we’re only half way done.  Now have your partners start stripping weights a plate at a time doing 5 reps at each weight until you get all the way back down to where you started.  Your legs should be burning like never before.  This should be around 10 sets total with about 50 total reps.

*** Calf tri-set - After warming up a bit start with calf raises on the leg press machine and use a weight that allows 20 reps.  Get off the leg press and immediately start doing standing calf raises off an elevated platform with just your body weight for 25 reps.  Then go immediately to the seated calf machine and do another 20 reps.  Repeat this three times and you’re done for the day.  Rest 2-3 minutes between sets.

Weight progression for squats, bench, military presses and deadlifts

• Week One - 5x10x60% no deadlifts (5 sets of 10 reps @ 60%)
• Week Two - 5x8x65%
• Week Three - 5x5x70%
• Week Four - 5x3x75%
• Week Five - 5x10x60% no deadlifts
• Week Six - 5x8x70%
• Week Seven - 5x5x75%
• Week Eight - 5x3x80%
• Week Nine - 5x10x60% no deadlifts
• Week Ten - 4x8x75%
• Week Eleven - 4x5x80%
• Week Twelve - 4x3x85%
• Week Thirteen - 5x10x60% no deadlifts
• Week Fourteen - 3x8x80%
• Week Fifteen - 3x5x85%
• Week Sixteen - 3x3x90%

Lean Gain Diet Program

This diet plan is designed to add the maximum amount of muscle while minimizing the accumulation of body fat. This is not the archaic off season bulking program of old where you cover your hard earned muscle with a thick coat of fat only to have to diet it off later.  This program will help you add a significant amount of muscle and still look good while doing it.  The macronutrient numbers listed are for a 200lb athlete with an average metabolism.

To adjust this to suit yourself simply divide your body weight by 200 and then multiply the macronutrient numbers and calories at each meal by that number and adjust the amount of food accordingly.  For example if you weigh 150lbs your number would be 0.75 (150/200=0.75) so for meal one your amounts would be 0.75x34=26g protein, 0.75x29=22g carbs, 0.75x21=16g fat and 0.75x450=340g calories.

If you are someone with a very high metabolism add 500 calories per day and adjust the individual quantities accordingly or if you have a very slow metabolism reduce everything by 500 calories per day.  Keep in mind these are only rough guidelines and adjustments may be needed during the program by simply reducing overall calories if you start to gain too much fat or increasing them if you’re not gaining muscle.

Training Day Diet

• Meal 1: 3 whole eggs large, 2 additional egg whites large, 1 cup oatmeal (pre-cooked measure). Protein-39g Carbs-56g Fat-24g  Calories-600kcal.
• Meal 2: 2 scoops Nitrotech protein and 2 tbsp all natural peanut butter. Protein-67g Carbs-12g Fat-19g  Calories-470kcal.
• Meal 3: 6oz (cooked measure) lean meat (chicken breast, turkey breast, white fish) and 1/4cup walnuts or almonds, 1/2 cup brown rice (cooked measure). Protein-63g Carbs-37g Fat-27g  Calories-625kcal.
• Meal 4: 2 scoops Nitrotech protein and 2 tbsp all natural peanut butter. Protein-67g Carbs-12g Fat-19g  Calories-470kcal.
• Meal 5: (post training meal) 6oz (cooked measure) lean meat (chicken breast, turkey breast, white fish), 2 cups (cooked measure) white rice. Protein-61g Carbs-86g Fat-6g  Calories-660kcal.
• Meal 6: 3 whole eggs large. Protein-21g Carbs-3g Fat-18g  Calories-275kcal.

Daily Totals: Protein-318g Carbs-206g Fat-113g Calories-3100kcal

Non-Training Day

• Meal 1: 3 whole eggs large, 2 additional egg whites large, 1/2 cup oatmeal (pre-cooked measure). Protein-34g Carbs-29g Fat-21g  Calories-450kcal.
• Meal 2: 2 scoops Nitrotech protein and 2 tbsp all natural peanut butter. Protein-67g Carbs-12g Fat-19g  Calories-470kcal.
• Meal 3: 6oz (cooked measure) lean meat (chicken breast, turkey breast, white fish) and 1/4cup walnuts or almonds, 1/2 cup brown rice (cooked measure). Protein-63g Carbs-37g Fat-27g  Calories-625kcal.
• Meal 4: 2 scoops Nitrotech protein and 2 tbsp all natural peanut butter. Protein-67g Carbs-12g Fat-19g  Calories-470kcal.
• Meal 5: 6oz (cooked measure) meat from fatty protein source like steak, salmon or swordfish and a small salad with 1.5  tbsp of either extra virgin olive oil OR macadamia nut oil.  1 tbsp vinegar too, for taste if you'd like, and 4oz. sweet or red baked potato. Protein-64g Carbs-30g Fat-32g  Calories-675kcal.
• Meal 6: 3 whole eggs large. Protein-21g Carbs-3g Fat-18g  Calories-275kcal.

Daily Totals: Protein-316g Carbs-123g Fat-136g Calories-2965kcal