Sean Hardge doesn't take his training lightly to say the least. With a military engrained work ethic, he pushes his body to the limits day-in and day-out to build massive amounts of muscle. You'll never see Sean make excuses; in fact that word doesn't even exist in his vocabulary.

Sean Hardge's Muscle Building Program

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Sean trains heavy in the gym with compound movements because he always wants to pack on as much muscle as possible. He constantly reminds himself of the obstacles that he's overcome and where he wants to be in the future. That alone guarantees that Mr. Hardge will be in the gym everyday pushing weight around like it's his J.O.B.



If you want to build a rock-hard physique right alongside a stud like Sean Hardge, then join the masses and get crankin'.

Nutrition

Meal 1
Egg Whites
6
Eggs
1
Oatmeal
1 cup
Bread
1 slice
Orange Juice
12 oz.
Meal 2
Tuna
1 can
Cottage Cheese
1 cup
Apple
1
Meal 3
Chicken
1
Spinach
3 oz.
Sweet Potato
1
Meal 4
Protein Powder
2 scoops
Meal 5
Chicken
1
Broccoli
6 oz.
Meal 6
Casein Protein
2 scoops

Training

I generally keep my rep range for most of my exercises in between 8-12 reps, but I prefer to lift for feel rather than just reaching pre-set repetition count.

I once heard a bodybuilder say, "I keep lifting until I feel the muscle that I am targeting, and once I feel that muscle I attempt 2-5 more reps after that".

This is how I build muscle.

Day 1
1
Barbell Squat
6 sets, 8-12 reps
2
Leg Press
4 sets, 8-12 reps (last two dropsets)
3
Hack Squat
4 sets, 8-12 reps
4
Barbell Lunge
4 sets, 8-12 reps
5
Standing Calf Raises
4 sets, 8-12 reps
6
Seated Calf Raise
4 sets, 8-12 reps
Day 2
1
Barbell Bench Press - Medium Grip
5 sets, 8-12 reps
2
Incline Dumbbell Press
4 sets, 8-12 reps
3
Incline Dumbbell Flyes
4 sets, 8-12 reps
4
Straight-Arm Dumbbell Pullover
4 sets, 8-12 reps
5
Dips - Chest Version
3 sets, to failure
Day 3
1
Bicycling
1 set, 30 mins
2
Hanging Leg Raise
4 sets, to failure
3
Reverse Crunch
4 sets, to failure
Day 4
1
Pullups
3 sets, to failure
2
Bent Over Barbell Row
4 sets, 8-12 reps
3
Bent Over Two-Dumbbell Row
4 sets, 8-12 reps
4
Wide-Grip Lat Pulldown
3 sets, 8-12 reps
5
Seated Cable Rows
3 sets, to failure
Day 5
1
Standing Military Press
4 sets, 8-12 reps
2
Superset
Side Lateral Raise
4 sets, 8-12 reps
Standing Low-Pulley Deltoid Raise
4 sets, 8-12 reps
3
Superset
Smith Machine Bent Over Row
4 sets, 8-12 reps
One-Arm Dumbbell Row
4 sets, 8-12 reps
Day 6
1
Superset
Barbell Curl
4 sets, 8-12 reps
Close-Grip Barbell Bench Press
4 sets, 8-12 reps
2
Superset
Preacher Curl
4 sets, 8-12 reps
Standing Dumbbell Triceps Extension
4 sets, 8-12 reps
3
Superset
Standing Biceps Cable Curl
4 sets, 8-12 reps
Cable Lying Triceps Extension
4 sets, 8-12 reps

Day 7: Rest

Supplementation

Sean Hardge's Personal Philosophy

Nutrition

When it comes to nutrition I feel it's important to have discipline in order to achieve a goal. My goal is to be lean year around, so I spend a lot of time eating a healthy diet all year long. I try to experiment with the way I prepare my meals, and make the food flavorful.

I do eat cheat meals sometimes, but try to limit them to every once in a great awhile. I might go 2 months without a cheat meal. I believe if the healthy meals that you prepare taste good then there is no need for a cheat meal.



Learning how to cook is essential to optimal fitness. When I prepare food for friends they are surprised that the meals I eat are in-line with my diet. Healthy food doesn't have to taste like a cardboard box.

Training

Training efficiently is my main goal. I don't want to be in the gym sweating and training without gaining any progress. I use strict form on my exercises, and the movements that require explosiveness are still done in a manner that supports muscle growth.

I don't like to lift sloppy, because that's what causes most injuries in the gym. I normally use moderate weight to make gains. I also like the concept of time under tension, so I take my time with each repetition.

Supplementation

Supplementing is very important, because it helps me keep my body healthy. Eating good is the first step, but I want to excel in the fastest and safest way possible. I take my physician's advice on good supplements that I should be using. I take a lot of vitamins and minerals along with pre and post workout supplements.

I think these kinds of supplements can boost a physique to the next level. I like to know what supplements actually work so when I use certain supplements I might go on a cycle with just that one supplement plus my vitamins.

I try not to waste my money by taking several supplements that do the same thing. The supplements that I select are based off my goals. If I want more muscle I use nitric oxide and testosterone boosters.

When I am cutting I like to use a thermogenic fat burner and caffeine. Bodybuilding.com has a breakdown for anyone who is confused about what to take.



The first step is the goal. Once the goal is realized, then it's easier to hone in on the specific supplement that would best support that goal.

Sean Hardge's Fitness Programs

About the Author

Contributing Writer

Bodybuilding.com

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