A sample 3 day per week workout plan to look like Michael Jai White

Please do the following workout on alternating days.

Day 1

Standing barbell press – 3 x 6 repsPull-ups (add weight if needed) – 3 x 8 repsDumbbell/barbell chest press – 2 x 6 repsBent over barbell row – 2 x 8 repsWeighted cable ab crunch – 3 x 13 reps

Day 2 (alternate back squat with deadlift every week)

Back Squat – 3 x 5 repsStep ups – 2 x 8 reps per legWeighted back extension - 3 x 8 repsReverse dumbbell lunges – 2 x 8 reps per legStanding calf raise – 3 x 13 reps

Day 3

Incline dumbbell press – 3 x6 reps1 arm dumbbell row – 3 x 6 repsParallel bar dips(add weight if needed) – 2 x 8 repsChin ups (bodyweight only) – 2 x failureWeighted cable ab crunch – 3 x 13 repsThe principles of this workout routine are based on Jason Ferruggia’s Muscle Gaining Secrets, one of the best selling muscle gaining books on the market. If you’re interested in a full blown muscle building program, I highly recommend it. Michael Jai White diet

Although Michael has never stated his exact diet plan, it’s pretty much the same thing for anyone looking to pack on muscle. There are only a few rules you must follow if you want to eat to gain muscle:

1) Eat 1 gram of protein per pound of bodyweight. So if you’re 160 pounds, try to hit 160 grams of protein per day. This is crucial since protein is the building block of muscle. I don’t really care for the type of protein you eat, but just make sure you hit the required amount.

2) As for calories, multiply your bodyweight by 14-16 and add 500 calories to that in order to determine the number of calories you need to eat each day.

3) As for supplements, I would just stick with the basics: a protein powder, a multiviatimin ,and an

omega 3 supplement.

Let me know if you have any question about the Michael Jai White workout or diet below.