Jamie Eason's LiveFit Trainer - Phase 1: Building Muscle

Start your transformation with weight training and clean eating!
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Jamie Eason's LiveFit Trainer Phase 1 Building Muscle
Watch The Video - 15:45


Daily Programs For Phase 1

Here's an introduction to the Phase 1 workouts you'll be following. Each day has a printable guide complete with that day's workout, meal plan or both:

follow this program in bodyspace
SCHEDULE / TRACK / SUCCEED Follow The Program

Day 1
Chest & Triceps
Day 2
Back & Biceps
Day 3
Legs & Calves
Day 4
Shoulders & Abs
Day 5
Rest
Day 6
Rest
Day 7
Rest
Day 8
Chest & Triceps
Day 9
Back & Biceps
Day 10
Legs & Calves
Day 11
Shoulders & Abs
Day 12
Rest
Day 13
Rest
Day 14
Rest
Day 15
Legs
Day 16
Back & Biceps
Day 17
Chest & Triceps
Day 18
Legs
Day 19
Shoulders & Abs
Day 20
Rest
Day 21
Rest
Day 22
Legs
Day 23
Back & Biceps
Day 24
Chest & Triceps
Day 25
Legs
Day 26
Shoulders & Abs
Day 27
Rest
Day 28
Rest

Keep Yourself Accountable! Download Jamie Eason's LiveFit Calendar

Download Now!

Build Healthy Habits in Phase 1

During this first phase of my 12-week trainer, you'll make a habit of working out and eating healthy, perhaps for the first time in your life.

You're going to start with weight training, which is like the fountain of youth, an antigravity miracle that helps tighten and tone your body from head to toe. When you add more lean muscle to your frame, your metabolism increases even more. That means you'll burn more body fat, even while at rest.

What you won't be doing, believe it or not, is cardiovascular exercise. That's right—no cardio! Free pass. This'll ensure your body is adding the muscle you want, and not using up too many calories for immediate fuel rather than muscle building.

You're going to start with weight training, which is like the fountain of youth, an antigravity miracle that helps tighten and tone your body from head to toe. When you add more lean muscle to your frame, your metabolism increases even more.
"You're going to start with weight training, which is like the fountain of youth, an antigravity miracle that helps tighten and tone your body from head to toe. When you add more lean muscle to your frame, your metabolism increases even more."

Speaking of fuel, you should be having a small, nutrition-packed meal every 2 to 3 hours. Eating this way will supply your body with a steady flow of nutrients, boosting your metabolism too. Your body will begin to release its stored body fat as fuel. The net result will be sustainable weight loss!

You'll learn about the best supplements to use for increased energy, accelerated fat loss, and optimal results. These are the same types of products I use myself!

The Crucial First Two Weeks

This is the muscle-endurance phase, and it's based on a traditional training split. The goal is to prepare your muscles for a strength-training program that will also promote muscle growth. Not bodybuilder-quantity muscle, but lean, toned muscle that'll give your body the "lines" you've always wanted.

During these first two weeks, I want you to do 3 sets of 12 repetitions (3 X 12) per exercise, resting 60 seconds (give or take) in between each set.

The intensity level (i.e. the amount of weight you should aim to lift) should be 60 percent of what you think would be your maximum effort. For example, if you think most weight you can handle for one perfectly executed dumbbell curl is 30 pounds—but that you could do no more than that—choose either 17-1/2 or 20-pound dumbbells. (The equation: 30 X .60 = 18 pounds, so round up or down to the nearest weight.)

This calculation can and should be tweaked as your actual sets unfold. Your last repetition of the 10 should be difficult but possible to complete with tight rather than sloppy form. If it's too easy, increase the weight. Too hard? Decrease it. You're probably champing at the bit to shape up, which is great, but don't go overboard by doing too much (volume, intensity, etc.) too soon. This can lead to excessive muscle soreness and possibly overtraining. Stick with the program. It works!

Stick with the program it works.
Stick with the program it works.

Designate four days to complete each week's training split. Choose any day that works best within your broader schedule, as well as any time of day, although it's best to separate weight training days with non-training days. Depending on gym traffic, your training pace, and other factors, each workout should take you an hour or so to complete.

Building On Your Momentum

The third week marks the start of the muscle-building phase. This will continue for the next six weeks and include a variety of exercises and training variables at each stage.

Though your sets will stay at 3 in this phase, your reps will fall to 10 (3 X 10). That's because I want you to go a little heavier, like 80 percent of your maximum effort. Bear in mind that your max may have increased after two weeks of training. Now, you might be able to curl a 35-pound dumbbell for one clean rep. So 80 percent of that would be 28 pounds. Last time I checked, gyms don't carry 28s, so round up to 30 or 25, respectively.

Again, the true guide comes from actually doing the set. Your last repetition of the 10 should be difficult but not impossible to complete. Remember, too easy, increase the weight; too hard, decrease it.

As we progress through the program, we'll be applying techniques to increase strength and promote hypertrophy (muscle building). With heavier weight, you may now need to extend your rest period from 60 seconds to 120, or something in between. The workout for Weeks 1 and 2 required four days of training. During Weeks 3 and 4, the split increases to five days. Though some muscle combinations (back with biceps; chest with triceps) will stay the same, think about what area of your body is the weakest or troubles you the most aesthetically.

Remember, too easy, increase the weight; too hard, decrease it.

Organize this five-day split to allow two days for training that lagging body part. Start with the lagging body part as your first training day and then place it on your schedule again three days later. This will allow for enough recovery time between training days.

Each of these routines should take about 60-90 minutes to complete, depending on your pace and the traffic at your gym.

Support your transformation with Jamie Eason's hand-picked supplement stack!

Go Now!

Main | Recipes | Food List | Supplements | Shopping | Phase 1 | Phase 2 | Phase 3

Related Articles

About The Author

Jamie Eason has become the world's fittest model and continues her hard work and dedication by contributing her knowledge about fitness and nutrition.

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leslie9281

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leslie9281

starting today!

Mar 26, 2014 10:11pm | report
 
mamachar

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mamachar

Start my journey April 1st! No fool here! Let's do it...

Mar 28, 2014 9:13pm | report
 
thenriques

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thenriques

Starting on Monday (March 31st). Bought my multi-vitamin, anti-bloat and krill oil today ay Vitamin Shoppe!! I have been eating clean for the past 2 months and have lost 10 lbs, now I'm ready to add some muscle!!!

Mar 29, 2014 12:06pm | report
 
vlhenriques

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vlhenriques

Yikes, The last post was actually from me, not thenriques, (my daughter-in-law)!!! Didn't realized she was signed into my computer.....

Mar 29, 2014 12:11pm | report
 
TGeise

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TGeise

Starting next week {4/7}. Have to plan first then hit it hard! Still doing my workouts until then (Lost 36 lbs in 9 mths.), but now have a goal and a plan! Have hit a plateau so need a jump start. This plan is just what I need.

Mar 29, 2014 9:45pm | report
 
merva18

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merva18

I completed week 2! I am excited. I never been this committed to any work out plan. The thing is I actually gained 8 pounds.. I been eating clean and been using her recipes and taking supplements like protein, vitamins, and aminos. If someone can please messege me and give me advice and a food schedule that you use would be great. I am still have a bad habit of not eating every 3 hours like she says .

Mar 31, 2014 11:11am | report
 
basiaanderson

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basiaanderson

Starting April 1st! So Excited!!

Mar 31, 2014 7:42pm | report
 
debbieblr

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debbieblr

I've been strength training for 8 weeks. I have lost 7 inches, but I have gained 3 pounds! I know it is probably muscle, but when will the scale start to show some weight loss????

Apr 1, 2014 8:49am | report
 
quarterburn

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quarterburn

Starting today with my wife. Hoping for success in baby steps!

Apr 1, 2014 10:12am | report
 
PaigeTaylor2011

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PaigeTaylor2011

started yesterday with my friend chelsey we have out vitamins protien did a meal prep day and yesterday was our first day in the gym !!!

Apr 1, 2014 11:49am | report
 
madizoncamarena

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madizoncamarena

started yesterday but have questiins f the eatin like mid morning in between eatin . what else to ea other than muffinas

Feb 17, 2015 12:56pm | report
 
becky0988

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becky0988

She has recipes listed on the left side of this page. You can choose from any of those to switch it up. My favorite are the pumpkin bars. Good look =D

Feb 18, 2015 5:37pm | report
amandalyn2006

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amandalyn2006

I started today. Jamie Eason's supplements have been sold out, so I bought the NLA for her stack instead.
I couldn't believe how much energy I had and actually didn't want to leave the gym! Ready for day 2 tomorrow! =)

Feb 19, 2015 1:20pm | report
 
Sunny54

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Sunny54

I'm on week three and I actually look forward to getting up and starting my workout. So far the hardest thing for me is getting in all the food I should be eating. From past experience I know that if I am eating the right amount of calories (1800) while working out I will actually see more weight come off than if I chose to eat less. I've managed to get my calories up and I am seeing a difference in the muscle definition even under my layer of fat and cellulite. The slight changes I see are what keep me motivated and get me out of bed in the morning.

Feb 20, 2015 4:11am | report
 
solheiahall

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solheiahall

I am exactly the same as you, in regards to being in week three and eating the right foods to help sculpt my body. You and I have about the same stats and I can see a difference in my physique as well! Good luck on your journey!

Feb 20, 2015 12:35pm | report
madizoncamarena

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madizoncamarena

today im on my 5th day which is rest day lol i feel motivated but still havim issues putting in all the food im supoose too .. i wake up late soo its hard to eat 6 times . ive eatin 4 or 5 ... and honestly i feel like im hungry not even after an hr ... and sometimes im just not hungry its hard to crave these foods but im trying ..r we allowed to have cheat meals ??! lol

Feb 20, 2015 10:57am | report
 
solheiahall

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solheiahall

I am on week three of my journey and really excited about achieving my goals. One obstacle I've come across is not being able to use/buy the supplements I want. They're out of stock. However, I am using something (an equivalent). Today is the last day of week three! I get to rest, for the next two days...woot woot!

Feb 20, 2015 12:38pm | report
 
cmoore7257

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cmoore7257

Day 2 of my new life... thank you Jamie

Feb 23, 2015 9:56am | report
 
lacheko

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lacheko

Today is my day 2, pretty excited about the program... but yesterday I had some problems trying to eat all the food she asks for it, I did my best to eat even if I wasn't hungry at all... I have few questions, when is the best time to have the protein shake, immediately after the gym? Also, it happened to be time to be dinner time 30 min before I had time to hit the gym so I didn't eat until I came back from the gym? I know we're suppose to eat every 3 hours, but what happen when I have to go to the gym, should I wait or eat some kind of fruit? any suggestions... Thank you!!!

Feb 24, 2015 1:26pm | report
 
Marcelinamm

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Marcelinamm

Today is day 2 for me as well, looks like we are starting at the same time! I find the eating is very hard as well I can't get that 6th meal in. I don't get home until 5:30/6 and that's when I have dinner and we are not supposed to eat anything past 7!

Feb 24, 2015 4:30pm | report
kirstenmccartne

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kirstenmccartne

Starting today ;)

Feb 24, 2015 2:13pm | report
 
Marcelinamm

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Marcelinamm

Good luck!

Feb 24, 2015 4:26pm | report
kirstenmccartne

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kirstenmccartne

Starting today ;)

Feb 24, 2015 2:13pm | report
 
PhuongMy

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PhuongMy

My first day

Feb 25, 2015 2:48am | report
 
KDB3

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KDB3

This program is amazing. Don't be afraid to experiment with your clean foods; eating clean is SO EASY when you enjoy the food you are eating. =)

Feb 28, 2015 12:13pm | report
 
Showing 1 - 25 of 25 Comments

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