Title page

pp.：  1 – 2

Copyright page

pp.：  2 – 4

Contents

pp.：  4 – 6

Exercise Finder

pp.：  6 – 9

Preface

pp.：  9 – 11

Acknowledgments

pp.：  11 – 13

Part I Body-Sculpting Science

pp.：  13 – 15

Chapter 1 Rules to Lift By

pp.：  15 – 25

Chapter 2 Feeding the Machine

pp.：  25 – 39

Chapter 3 Meet the Muscles

pp.：  39 – 49

Chapter 4 Program Prescription

pp.：  49 – 55

Part II Maximizing Muscle Mass

pp.：  55 – 57

Chapter 5 Mass Construction

pp.：  57 – 65

Chapter 6 Gaining an Anabolic Advantage

pp.：  65 – 73

Chapter 7 Mass Generator Program

pp.：  73 – 93

Part III Cutting Body Fat

pp.：  93 – 95

Chapter 8 Lean Muscle Training

pp.：  95 – 103

Chapter 9 Gaining a Lean Advantage

pp.：  103 – 111

Chapter 10 Body Fat Blitz Program

pp.：  111 – 133

Part IV Chiseling the Ultimate Body

pp.：  133 – 135

Chapter 11 Climbing the Ladder of Intensity

pp.：  135 – 145

Chapter 12 Anabolic Overdrive

pp.：  145 – 155

Chapter 13 Supplement Stack

pp.：  155 – 163

Chapter 14 Hybrid Hard Body Program

pp.：  163 – 201

Part V Muscle Maintenance

pp.：  201 – 203

Chapter 15 Advanced Sculpting Solutions and Training Tips

pp.：  203 – 213

Chapter 16 Sculpting Safely

pp.：  213 – 227

Chapter 17 Survival Strategies for the Peak Physique

pp.：  227 – 241

Appendix A Training, Progress, and Nutrition Charts

pp.：  241 – 245

Appendix B Food Nutrition Facts

pp.：  245 – 246

Bibliography

pp.：  246 – 249

Index

pp.：  249 – 255

About the Author

pp.：  255 – 257