The Cellucor / Muscle Prodigy 30 Day Challenge is a 4 week gradual progressive approach, consisting of a solid foundation of cardiovascular training and resistance training. These two principles need to be implemented properly along with a sound nutritional diet and you must understand that this plan does not work if one of these fundamentals is taken away.

Each day we post a new workout for you to follow so stay tuned every single day!

Routine for Day 22:

Now you will be performing very individualized routines. This will consist of mainly working one or two body parts for the week.

1. 5 Minute Jog

(Rest 30 Seconds between Sets)

2. Low Cable Rope Pull Into Chest- 3 Sets x 15 Reps

3. Deadlift- 3 Sets x 10 Reps

4. Pull-Ups- 1 Set as many as you can do

5. Bent-Over Barbell Row- 3 Sets x 20, 15, 10 

6. Bent Over 1 Arm Dumbbell Row- 2 Sets x 15 Reps each arm

7. Wide Grip Lat Pulldown- 3 Sets x 15 Reps

8. Low Cable Jockey Pull- 1 Cooldown Set of 50 Reps

9. 10 Minute Stretch of Back, Hamstrings, and Shoulders

If you like the changes you are making with the 30 Day Challenge, then you should most definitely purchase MP45, the fastest and most efficient workout guide to losing stubborn fat and packing on hardcore muscle. Ever wonder how to get veins in your arms and six pack abs that are deeply embedded in your core? MP45 will get you absolutely shredded in only 45 days. There are a lot of secrets in the downloadable 500 page book that are exclusive to MP45 purchasers that top athletes and premiere actors do to get in shape. Have you ever wondered how actors are able to gain muscle so easily for their roles without putting on an ounce of fat? Well, we share all the secrets. 

Also, you need to eat at least 6 meals a day (3 meals including low glycemic carbs and lean protein, and 3 healthy snacks 3 hours apart from each other) along with proper supplementation to fuel your body and get you absolutely shredded. A lot of people ask what supplements they should be taking. There are 2 in particular that we recommend: NO3 Chrome and C4 Extreme, which can be taken in conjunction for incredible pumps. Make sure to always take NO3 Chrome in the morning and 60 minutes before your lift (for incredible pumps), stacked withC4 Extreme 30 minutes before your workout (as a muscle primer and for insane energy).

NO3 is a nitric oxide compound that acts as a vasodilator. L-arginine is a vasodilator -- that is, it dilates the blood vessels, allowing more blood to pass through at once. Arginine stimulates protein production. It also help your body manufacture creatine, a protein that contributes to muscle mass and power. L-arginine is necessary to get rid of waste also- so it’s going to flush out toxins and it will help the body get rid of creatinine, the waste product associated with the process of manufacturing creatine.

As far as C4 Extreme goes, it contains 3 essential ingredients in addition to a little more arginine including caffeine, beta alanine, and creatine.

Why Caffeine?
Caffeine stimulates the central nervous system by blocking adenosine, a neurotransmitter that normally causes a calming effect in the body. The resulting neural stimulation due to this blockage causes the adrenal glands to release adrenaline, the "fight or flight" hormone. Your heart rate increases, and it releases glucose into your blood stream for extra energy. Caffeine is going to extend your endurance, make you more powerful, and it will have an ergogenic effect on muscle.

Why Beta-Alanine?
When we exercise, especially when it’s high intensity exercise, our bodies accumulate a large amount of hydrogen ions (H+), causing our muscles pH to drop (become more acidic). H+ causes your muscles pH to drop, in turn decreasing your strength and causing you to fatigue faster. These limitations stop you from adequately overloading your muscles and forcing NEW muscle gains. Beta alanine prevents the drop in ph within our muscle by boosting the synthesis of another amino acid carnosine. Carnosine helps stabilize muscular pH by soaking up hydrogen ions (H+) that are released at an accelerated rate during exercise. Beta alanine can increase carnosine concentration by 65%.

Why Creatine?
(ATP) molecules are the main fuel for the enzyme motors of the muscle in initial high-intensity muscle activity. During muscle contraction, ATP (adenosine tri-phosphate) loses a phosphate molecule to create energy and gets converted to adenosine di-phosphate (ADP). Now in order to produce more energy, ADP must be converted back to ATP. Now when ATP is depleted, creatine acts as a source of phosphate and converts the ADP molecule to ATP molecule. The more creatine that is available to the body, the faster the body can produce ATP molecules, so that more and more energy is available for the muscle contractions. This is how creatine acts as a great energy source for short bursts of exercise such as sprinting, bodybuilding and other athletic activities.

These increased amounts of creatine slow the possibility of fatigue and enhances recovery. Also creatine helps promote muscle growth and development, because it increases the number of satellite cells and nuclei in the muscle. You can’t grow bigger muscles without additional nuclei bringing recruited to take care of the extra muscle. Creatine intake along with training has been shown in many studies to cause a substantial increase in the number of satellite cells and myonuclei compared to strength training alone, and strength training with protein intake.

This is a simplified routine that only lasts 30 days, but follows many of the major principles of High Intensity Stimulation Training depicted in our MP45 Program. It should be noted that to get in amazing shape 6 weeks is really the key number as opposed to 4. 4 Weeks will start a great transformation, but those extra 2 weeks will really compound the effects of the training and nutrition to have a huge impact on your body. So, for better results, it is really suggested you purchase the MP45 Program, which will get you more ripped in only 45 days. MP45 includes a detailed workout and meal plan for all 45 days, including 300 pages of nutritional and training science depicting exactly why MP45 is so effective. This 60 day challenge only includes a workout, which will tremendously help your results, but nutrition is actually responsible for 80% of the way you look. The meal plans in MP45 include what you should eat for every meal of every day, making your supermarket shopping on Sunday very easy for you and great for your waistline. This will be the best investment you have ever made in your life. You can go with P90X or you can actually be happy with your results and get stronger in the process. Free weights vs. bands. You decide what will help you become a better athlete. There’s a reason they test the players in the NFL combine with a bench press. Get int he best shape of your life with the MP45 Program!