Kizzito Ejam's Muscle Building Program

Kizzito Ejam takes a disciplined approach to gaining mass. He doesn’t want to gain unnecessary size, which it could hinder his martial arts skills. Check out his unique plan.

Kizzito Ejam takes a disciplined approach to gaining mass. He doesn't want to gain unnecessary size, which could hinder his martial arts skills. Check out his unique plan.

Kizzoto Ejam Fitness 360
Watch The Video - 11:55

Muscle Building Regimen

Nutrition

Calories: 2000
Protien: 300g
Carbs: 75-100g
Fats: 50g

My diet plan is simple. I like to maintain a low or no carb and high protein diet. Most of my carbs are high in fiber, (veggies, wheat bran, oatmeal etc.) Also I consume all of my carbs in the morning to early afternoon, and nothing else but protein after that. I tend to not worry about fats but avoid them in the late afternoon and evening.

Training

Day 1: A.M. Cardio/Abs
1

Stairmaster

10 minute aerobic warm up 10 minute fat burning workout 5 minute interval workout 10 minute cool down
Stairmaster Stairmaster

Abs circuit: 2 rounds
2

Hanging Pike

1 set of 1 minute
Hanging Pike Hanging Pike

Exercise Ball Crunch

1 set of 1 minute
Exercise Ball Crunch Exercise Ball Crunch

Oblique Crunches

1 set of 1 minute
Oblique Crunches Oblique Crunches

Straight-Arm Pulldown

1 set of 1 minute
Straight-Arm Pulldown Straight-Arm Pulldown

Seated Barbell Twist

1 set of 1 minute
Seated Barbell Twist Seated Barbell Twist

Day 1: P.M. Legs/Abs
1

Leg Press

3 sets 6-8 reps, 1 drop set of 6-8 reps
Leg Press Leg Press

2

Leg Extensions

3 sets 12-15 reps
Leg Extensions Leg Extensions

3

Seated Leg Curl

3 sets 12-15 reps
Seated Leg Curl Seated Leg Curl

4

Standing Calf Raises

3 sets 12-15 reps
Standing Calf Raises Standing Calf Raises

5

Dumbbell Lunges

1 set up and down basketball court
Dumbbell Lunges Dumbbell Lunges

abs circuit: 3 rounds
6

Hanging Leg Raise

1 set of 1 minute
Hanging Leg Raise Hanging Leg Raise

Exercise Ball Pull-In

1 set of 1 minute
Exercise Ball Pull-In Exercise Ball Pull-In

Ab Crunch Machine

1 set of 1 minute
Ab Crunch Machine Ab Crunch Machine

Plate Twist

1 set of 1 minute
Plate Twist Plate Twist

Jackknife Sit-Up

1 set of 1 minute
Jackknife Sit-Up Jackknife Sit-Up

Day 2: A.M. cardio/Abs
1

Stairmaster

10 minute aerobic warm up, 10 minute fat burning workout, 5 minute interval workout, 10 minute cool down
Stairmaster Stairmaster

abs circuit: 5 rounds
2

Decline Crunch

1 set of 1 minute
Decline Crunch Decline Crunch

Gorilla Chin/Crunch

1 set of 1 minute
Gorilla Chin/Crunch Gorilla Chin/Crunch
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Day 2: P.M. Arms/Abs
1

Barbell Curl

4 sets of 6-8 reps
Barbell Curl Barbell Curl

2

Lying Triceps Press

4 sets of 6-8 reps
Lying Triceps Press Lying Triceps Press

3

Incline Dumbbell Curl

3 sets of 8-10 reps
Incline Dumbbell Curl Incline Dumbbell Curl

4

Reverse Grip Triceps Pushdown

3 sets of 12-15 reps
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown

5

Machine Preacher Curls

3 sets of 12-15 reps
Machine Preacher Curls Machine Preacher Curls

6

Tricep Dumbbell Kickback

3 sets of 12-15 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

abs circuit: 2 rounds
7

Decline Crunch

1 set of 1 minute
Decline Crunch Decline Crunch
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Hanging Pike

1 set of 1 minute
Hanging Pike Hanging Pike

Air Bike

1 set of 1 minute
Air Bike Air Bike

Straight-Arm Pulldown

1 set of 1 minute
Straight-Arm Pulldown Straight-Arm Pulldown

Day 3: A.M. cardio/Abs
1

Stairmaster

10 minute aerobic warm up, 10 minute fat burning workout, 5 minute interval workout, 10 minute cool down
Stairmaster Stairmaster

abs circuit: 3 rounds
2

Hanging Leg Raise

1 set of 1 minute
Hanging Leg Raise Hanging Leg Raise

Exercise Ball Crunch

1 set of 1 minute
Exercise Ball Crunch Exercise Ball Crunch

Oblique Crunches

1 set of 1 minute
Oblique Crunches Oblique Crunches

Straight-Arm Pulldown

1 set of 1 minute
Straight-Arm Pulldown Straight-Arm Pulldown

Seated Barbell Twist

1 set of 1 minute
Seated Barbell Twist Seated Barbell Twist

Day 3: P.M. Chest/Abs
1

Decline Barbell Bench Press

3 sets of 10, 8, 6 reps
Decline Barbell Bench Press Decline Barbell Bench Press

2

Neck Press

3 sets of 10, 8, 6 reps
Neck Press Neck Press

3

Reverse Triceps Bench Press

2 sets of 15 reps
Reverse Triceps Bench Press Reverse Triceps Bench Press

4

Machine Bench Press

2 sets of 8 reps
Machine Bench Press Machine Bench Press

5

Cable Crossover

2 sets of 12-15 reps
Cable Crossover Cable Crossover

6

Butterfly

2 sets of 12-15 reps
Butterfly Butterfly

7

Bench Dips

1 set to failure
Bench Dips Bench Dips

abs circuit: 3 rounds
8

Hanging Leg Raise

1 set of 1 minute
Hanging Leg Raise Hanging Leg Raise

Exercise Ball Pull-In

1 set of 1 minute
Exercise Ball Pull-In Exercise Ball Pull-In

Ab Crunch Machine

1 set of 1 minute
Ab Crunch Machine Ab Crunch Machine

Plate Twist

1 set of 1 minute
Plate Twist Plate Twist

Jackknife Sit-Up

1 set of 1 minute
Jackknife Sit-Up Jackknife Sit-Up

Day 4: A.M. cardio/Abs
1

Stairmaster

10 minute aerobic warm up, 10 minute fat burning workout, 5 minute interval workout, 10 minute cool down
Stairmaster Stairmaster

abs circuit: 2 rounds
5

Hanging Leg Raise

1 set of 1 minute
Hanging Leg Raise Hanging Leg Raise

Exercise Ball Crunch

1 set of 1 minute
Exercise Ball Crunch Exercise Ball Crunch

Oblique Crunches

1 set of 1 minute
Oblique Crunches Oblique Crunches

Straight-Arm Pulldown

1 set of 1 minute
Straight-Arm Pulldown Straight-Arm Pulldown

Seated Barbell Twist

1 set of 1 minute
Seated Barbell Twist Seated Barbell Twist

Day 4: P.M. Shoulders/Traps/Abs
1
Seated Barbell Military Press Seated Barbell Military Press

2
Standing Barbell Press Behind Neck Standing Barbell Press Behind Neck

3

Arnold Dumbbell Press

2 sets of 12-15 reps
Arnold Dumbbell Press Arnold Dumbbell Press

4

Side Lateral Raise

2 sets of 12-15 reps
Side Lateral Raise Side Lateral Raise

5

Front Dumbbell Raise

2 sets of 12-15 reps
Front Dumbbell Raise Front Dumbbell Raise

6
Standing Low-Pulley Deltoid Raise Standing Low-Pulley Deltoid Raise

7
Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell Lying One-Arm Rear Lateral Raise

Superset
8

Barbell Shrug

2 sets of 15-20 reps
Barbell Shrug Barbell Shrug

Barbell Shrug Behind The Back

2 sets of 15-20 reps
Barbell Shrug Behind The Back Barbell Shrug Behind The Back

abs circuit: 5 rounds
9

Decline Crunch

1 set of 1 minute
Decline Crunch Decline Crunch

Gorilla Chin/Crunch

1 set of 1 minute
Gorilla Chin/Crunch Gorilla Chin/Crunch
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Day 5: A.M. cardio/Abs
1

Stairmaster

10 minute aerobic warm up, 10 minute fat burning workout, 5 minute interval workout, 10 minute cool down
Stairmaster Stairmaster

abs circuit: 3 rounds
2

Decline Crunch

1 set of 1 minute
Decline Crunch Decline Crunch
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Hanging Pike

1 set of 1 minute
Hanging Pike Hanging Pike

Air Bike

1 set of 1 minute
Air Bike Air Bike

Straight-Arm Pulldown

1 set of 1 minute
Straight-Arm Pulldown Straight-Arm Pulldown

Day 5: P.M. Back/Abs
1

Pullups

2 warm up sets of 20 reps
Pullups Pullups

2

Wide-Grip Lat Pulldown

3 sets of 6-8 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

3

Close-Grip Front Lat Pulldown

3 sets of 8-10 reps
Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown

4
Wide-Grip Pulldown Behind The Neck Wide-Grip Pulldown Behind The Neck

5

Seated Cable Rows

3 sets of 6-8 reps
Seated Cable Rows Seated Cable Rows

6

Bent Over Barbell Row

3 sets of 6-8 reps
Bent Over Barbell Row Bent Over Barbell Row

7

Straight-Arm Pulldown

2 sets of 12-15 reps
Straight-Arm Pulldown Straight-Arm Pulldown

abs circuit: 3 rounds
8

Decline Crunch

1 set of 1 minute
Decline Crunch Decline Crunch

Gorilla Chin/Crunch

1 set of 1 minute
Gorilla Chin/Crunch Gorilla Chin/Crunch
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Air Bike

1 set of 1 minute
Air Bike Air Bike

Russian Twist

1 set of 1 minute
Russian Twist Russian Twist

Day 6: a.m. Swimming
1

swimming

45 minutes
swimming swimming

Day 6: P.M. Legs/Abs
1

Leg Press

3 sets of 6-8 reps, 1 drop set of 6-8 reps
Leg Press Leg Press

2

Leg Extensions

3 sets 12-15 reps
Leg Extensions Leg Extensions

3

Seated Leg Curl

3 sets 12-15 reps
Seated Leg Curl Seated Leg Curl

4

Standing Calf Raises

3 sets 12-15 reps
Standing Calf Raises Standing Calf Raises

5

Dumbbell Lunges

1 set up and down basketball court
Dumbbell Lunges Dumbbell Lunges

abs circuit: 3 rounds
6

Hanging Leg Raise

1 set of 1 minute
Hanging Leg Raise Hanging Leg Raise

Exercise Ball Pull-In

1 set of 1 minute
Exercise Ball Pull-In Exercise Ball Pull-In

Ab Crunch Machine

1 set of 1 minute
Ab Crunch Machine Ab Crunch Machine

Plate Twist

1 set of 1 minute
Plate Twist Plate Twist

Jackknife Sit-Up

1 set of 1 minute
Jackknife Sit-Up Jackknife Sit-Up

Day 7: a.m. Swimming
1

swimming

45 minutes
swimming swimming

Day 7: P.M. Arms/Abs
1

Barbell Curl

4 sets of 6-8 reps
Barbell Curl Barbell Curl

2

Lying Triceps Press

4 sets of 6-8 reps
Lying Triceps Press Lying Triceps Press

3

Incline Dumbbell Curl

3 sets of 8-10 reps
Incline Dumbbell Curl Incline Dumbbell Curl

4

Reverse Grip Triceps Pushdown

3 sets of 12-15 reps
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown

5

Machine Preacher Curls

3 sets of 12-15 reps
Machine Preacher Curls Machine Preacher Curls

6

Tricep Dumbbell Kickback

3 sets of 12-15 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

abs circuit: 2 rounds
7

Decline Crunch

1 set of 1 minute
Decline Crunch Decline Crunch
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

Hanging Pike

1 set of 1 minute
Hanging Pike Hanging Pike

Air Bike

1 set of 1 minute
Air Bike Air Bike

Straight-Arm Pulldown

1 set of 1 minute
Straight-Arm Pulldown Straight-Arm Pulldown

Supplements

There are a few things I like to keep in my supplement arsenal when I'm building muscle. I'll take 25-30 grams of whey protein with 5 grams of BCAAs and Beta Alanine an Hour before my workout. Right before I head to the gym I'll take Optimum nutrition AMIN.O energy. Post Workout I take 50-60 grams of whey with 5 grams of glutamine and 5 grams of BCAAs. BCAAs are the one supplement that I take consistently throughout the day.

pre-workout
Post-workout

Kizzoto Ejam Fitness 360