Mix of Methods

CORY GREGORY
MIX OF METHODS
C O R Y G R E GT R OA I NRE RY
MIX OF METHODS
TRAINER
PG 1
CORY GREGORY
MIX OF METHODS
TRAINER
INTRODUCTION
Its the age-old dilemma facing any person who has stepped
foot in the gym can I get strong or at least stay strong and get
lean while doing it? After years in the trenches, trying everything
possible and working as hard as I could to make it happen, I can
honestly say that one of my goals was to make this happen. To get
there, though, I wasnt able to rely on just one style of training. I
had to dip into my entire bag of tricks but the end solution just
might lead you to that gold at the end of the rainbow.
Combining a multitude of methods, throwing in some bodyweight
exercises and adding a simple, no-nonsense diet and
supplementation plan, Im giving you a plan that will help you stay
strong and get lean.
IM PRESENTING TO YOU THE MIX OF METHODS TRAINER

AND IM EXTREMELY EXCITED TO SHARE THIS AWESOME
PLAN WITH YOU AT MUSCLE & STRENGTH.
This is a trainer that will allow you to stay strong while getting lean
and not get bored doing it. In fact, thats what this trainer is all
about staying strong while building a lean, well-conditioned body.
This trainer will challenge you, push you and hopefully motivate you
but youre also going to have a hell of a lot of fun doing it.
Now, you may not set PR after PR each week, but simply
maintaining strength while dropping body-fat is about as good as
it gets.
Ive tried a number of methods, but sticking to just one while I
dieted was my downfall. The hardest thing to do during these
phases for me was maintaining my strength. After trying just
about everything, I simply took the good parts and most
applicable parts of being able to keep your strength while getting
the look you want. That should be enough to get your attention
and this Mix of Methods will deliver; that much Im sure of.
So if were giving you a Mix of Methods Trainer I better have a nice
mix of methods, right? Well lets put any of those worries to bed
right away because this trainer includes enough methods that
youll need two hands.
Lets review each of them and why I included them in this trainer:
PG 1
CORY GREGORY
MIX OF METHODS
TRAINER
METHODS
CONJUGATE METHOD:
The Conjugate Method comes from the world famous Westside Barbell gym in Columbus, OH and
its owner, the legendary Louie Simmons. This facility has built some of the strongest lifters in the
world and Louies Westside Method heavily featured the conjugate method.
What makes the conjugate method unique is that youre rotating exercises and working up to
a one-rep max on them each week, building an incredible base when it comes to compound
movements. It creates a fun challenge where you always have to try to top yourself. It was hugely
beneficial in my own lifting career, as I managed to squat 700 pounds, bench nearly 500 pounds
and deadlift nearly 600, all at around 200 pounds. The variety also helped strengthen my body
from all angles and thats what will take place by using this Conjugate Method during your back
day.
TIME FRAME TRAINING (TFT)

Dr. Eric Serrano, a world-renowned supplement and training guru, taught me all about Time Frame
Training (TFT) and its since become a valuable part of my training. Basically, TFT can be broken
down in two different ways but both are highly effective. First, it can be taking a weight that you
can lift about 12-15 reps with but attempting to get 50 reps in matter of 3-5 minutes. The second
way is simply trying to get as many reps as possible with a particular exercise for a 3-5 minute
time period. Both ways will be used throughout the trainer.
The amount of blood that will rush into the muscle with this method is absolutely unreal. I always
used this method when I was getting lean or getting ready for a photo shoot and never once did
it fail me. It was a monster with arm work but it is a great method for any body part and one well
utilize quite often during this trainer.
AS MANY ROUNDS AS POSSIBLE (AMRAP)

This particular method has been made famous by the CrossFit world, which may throw up all sorts
of red flags for some people. Fear not, as all the movements involved in the AMRAPs make for a
brutal and beneficial set-up. Plus, after obtaining my CF Level 1 Certification Ive learned there is
plenty that is legit about the CrossFit world. For one, most of them train insanely hard.
The AMRAP will cause you to do that and will send your metabolic rate into overdrive, which is a
good thing when it comes to dropping body fat on this plan. If you dont know, doing an AMRAP
simply means you try to complete as many rounds of the reps of the given exercises in a set
amount of time.
For this trainer, its always going to be three exercises related to the body part youre working that
day and its always going to be between 12-20 minutes. Ive also come up with exercises that flow
together well, meaning you wont have to go from one end of the gym to another to complete it.
But dont expect anything simple. These are going to absolutely wear you out but the end result
will have you smiling after the certain feeling of nausea, of course.
PG 2
CORY GREGORY
MIX OF METHODS
TRAINER
100-REP EXPLOSION
Ive always had fun with making up some pretty wild names for the workouts I post on social
media, but we got straight to the point with this one.
The 100-Rep Explosion refers to the pump youll be facing after this one, as well as the chance
that your shirt may explode after 200 reps of bicep curls.
These burnout sets are awesome finishers but I upped the ante on them. Youre not allowed to set
the weight down until ALL 100 reps are completed.
It can rest on your legs or hang wherever, but dont actually set the dumbbell or barbell down until
the 100 reps are completed.
This makes the muscle gush with a pump like no other, and that is a guarantee. Plus, it improves
conditioning and the high reps are great for connective tissue. Ive seen great results when it
comes to muscle growth and just the hardness of the muscle from these 100 rep explosions and
thats why I put them in. They will be the finisher to each of the weight room days and you may not
know what just happened as you wobble out of the gym.
OLD SCHOOL 5X5

Im a huge fan of the Old School type of training. Heck, I even called the gym I co-own The Old
School Gym. There was just something raw and gritty about the way those guys trained. The
simplicity of just getting under the bar and doing five sets of five reps and adding a plate each
time just sounded hardcore to me.
Well, were putting that in this trainer as well though were adding a unique twist to it.
Each time you do a squat or bench press in this trainer youre going to do five work sets. But the
reps wont always be just five. In fact, it will change each week, varying from as many as 5 sets of
20 to 5 sets of 1 or 5 sets of 3. Each week will be different, but the key is keeping that same oldschool approach and trying to set a PR with whatever reps are listed each time.
DAILY ROUTINE/BODYWEIGHT EXERCISES

So here is the real bread and butter as to what makes this trainer unique. In order to keep your
strength level at a high level while still shedding body-fat and getting lean, I applied a daily
bodyweight routine to be done after your work in the weight room.
On top of that we have three days of major bodyweight work, an aspect that paid HUGE dividends
when I was dieting. I found that adding in the bodyweight work to my regular gym work helped me
keep my strength to a greater degree than any training program I had tried during a diet phase. To
be honest, it was almost like the Holy Grail to me.
Over the years my stretch reflex was shot to hell and I had no so-called pop out of the bottom
on a lot of movements. By adding in the daily routine to my regular movements, it put my training
over the top. I was able to get lean, get in good condition and stay strong, all by mixing in all these
methods.
PG 3
CORY GREGORY
MIX OF METHODS
TRAINER
Its absolutely a crucial part of this plan and I know what its done for me. As for where I came up
with it, I remember reading about all the crazy stuff Hershel Walker did in the 1980s instead of
lifting weights and I was very intrigued.
Now I couldnt match the supposed 2,000 push-ups, 1,000 pull-ups and 2,000 sit-ups he allegedly
did heck even 300 push-ups, 100 pull-ups and 200 sit-ups everyday was too much but I knew I
was on to something. I thought to myself if I can just do something everyday to keep blood in the
muscle it would have to make myself stronger and look better.
I gave myself a minimum that I had to do on days I was training weights and numbers I had to
hit on days I didnt go to the gym. For this trainer, I included push-ups, air squats, crunches and
ab wheels as required bodyweight movements, and made pull-ups and dips extra if youre looking
to push the envelope. I never missed and its stuff you can do anywhere with minimal to no
equipment. Well, Hershel was definitely right because it made a big difference.
The concept of working out 3 days a week hard in the gym and everyday at home is a homerun.
Youre still lifting heavy but the TFT, AMRAPs and daily routines bring out the conditioning, creating
the perfect storm.
Training Layout
First things first you will be training hard and training frequently during this trainer. Now that
youve understood and embraced that, lets look at how the training will be laid out. You will be
training three days in the gym Monday, Tuesday and Thursday.
MONDAY OVERVIEW
Monday will be reserved for back and biceps and will start off with an exercise using the
Conjugate Method. We will rotate between four forms of deadlifts (conventional, sumo, block pull,
deficit deadlift), three forms of pull-ups and a clean, working up to a 1-rep max each time. That will
be followed by your Time Frame Training movement with either seated rows or pull-downs, and
then the AMRAP featuring 1-arm rows, pull-ups and seated rows. The 100-rep explosion finisher
includes two bicep moves to finish off an intense day. The daily bodyweight routine must also be
completed at some point during the day.
TUESDAY OVERVIEW
On Tuesday, its all about the Chest and Triceps. We start with the Old School 5x5 method on
bench press and youre trying to set a PR on the last set each week. From there we go to TFT and
were also going to include some type of dumbbell movement.
If you feel like you need some direct shoulder work, the TFT portion of the workout is the time to
do it with dumbbells. The AMRAP features Incline DB press, Flat DB Fly and Push-ups, while the
100-Rep Explosion is two tricep exercises. Throw in the daily bodyweight routine and youve got a
hell of a day.
PG 4
CORY GREGORY
MIX OF METHODS
TRAINER
THURSDAY OVERVIEW
Legs take the spotlight on Thursday starting with the Old School 5x5 method on Squat. The
TFT part of this day includes some variety of walking lunges, whether its bodyweight, barbell or
dumbbell. The AMRAP is a straight killer and includes plyo squats, plyo lunges and box jumps. This
will test your conditioning for sure and it will make your heart rate skyrocket.
The 100-rep explosion finisher centers between the leg extension and leg curl, giving your legs a
massive pump as you crawl out the door.
Your lower body may hate you by this point but youre not done quite yet. Remember, you still have
your daily routine to hit at some point in the day and that also includes air squats. It may seem
like madness at the time but simply keep your mind on the end result.
WEDNESDAY, FRIDAY, SATURDAY OVERVIEW

For the other three days (Wednesday, Friday and Saturday), its all about bodyweight movements
push-ups, air squats, crunches, ab wheels and if youre really looking to push it, add pull-ups and
dips. Unlike the three gym days, the reps will be significantly ramped up. Were talking up to 800plus reps of bodyweight movements on these three days and that can get downright nasty if
youre not ready for it. Combined with the work in the gym, the bodyweight movements will allow
for some impressive gains.
SUNDAY OVERVIEW
Lastly, Sunday is a rest day.
PG 5
CORY GREGORY
MIX OF METHODS
TRAINER
WORKOUT OVERVIEW
THUR
FRI
SAT
SUN
CHEST/
TRICEPS
BODYWEIGHT
MOVEMENTS
LEGS
BODYWEIGHT
MOVEMENTS
BODYWEIGHT
MOVEMENTS
REST DAY
CHEST/
TRICEPS
BODYWEIGHT
MOVEMENTS
LEGS
BODYWEIGHT
MOVEMENTS
BODYWEIGHT
MOVEMENTS
REST DAY
CHEST/
TRICEPS
BODYWEIGHT
MOVEMENTS
LEGS
BODYWEIGHT
MOVEMENTS
BODYWEIGHT
MOVEMENTS
REST DAY
BACK/BICEPS:
CHEST/
TRICEPS
BODYWEIGHT
MOVEMENTS
LEGS
BODYWEIGHT
MOVEMENTS
BODYWEIGHT
MOVEMENTS
REST DAY
BACK/BICEPS:
CHEST/
TRICEPS
BODYWEIGHT
MOVEMENTS
LEGS
BODYWEIGHT
MOVEMENTS
BODYWEIGHT
MOVEMENTS
REST DAY
CHEST/
TRICEPS
BODYWEIGHT
MOVEMENTS
LEGS
BODYWEIGHT
MOVEMENTS
BODYWEIGHT
MOVEMENTS
REST DAY
CHEST/
TRICEPS
BODYWEIGHT
MOVEMENTS
LEGS
BODYWEIGHT
MOVEMENTS
BODYWEIGHT
MOVEMENTS
REST DAY
CHEST/
TRICEPS
BODYWEIGHT
MOVEMENTS
LEGS
BODYWEIGHT
MOVEMENTS
BODYWEIGHT
MOVEMENTS
REST DAY
BACK/BICEPS:
BACK/BICEPS:
BACK/BICEPS:
WEIGHTED
PULL-UPS
SUMO
DEADLIFTS
CLEAN AND
PRESS
3 BLOCK PULL
WEEK 6
BACK/BICEPS:
WEEK 7
V-BAR PULL-UPS
BACK/BICEPS:
WEEK 8
WEEK 5
WEEK 4
WEEK 1
WED
WEEK 2
TUE
WEEK 3
MON
BACK/BICEPS:
DEFICIT
DEADLIFT
WEIGHTED
CHIN-UPS
CONVENTIONAL
DEADLIFT
PG 6
CORY GREGORY
MIX OF METHODS
TRAINER
DAYTIME
MONDAY
METHOD
WORKOUT
REP RANGES
CONJUGATE
LOWER BODY
WEEK 1: WEIGHTED PULL-UPS

WEEK 2: SUMO DEADLIFT
WEEK 3: CLEAN AND PRESS
WEEK 4: 3 BLOCK PULL
WEEK 5: V-BAR PULL-UPS
WEEK 6: DEFICIT DEADLIFT
WEEK 7: WEIGHTED CHIN-UPS
WEEK 8: CONVENTIONAL DEADLIFT
WEEK 1: SEATED ROWS
1 REP MAX
50 REPS IN 5 MINS
WEEK 2: PULL-DOWNS
AMRAP IN 4 MINS
WEEK 3: SEATED ROWS
AMRAP IN 4 MINS
WEEK 4: PULL-DOWNS
50 REPS IN 5 MINS
WEEK 5: SEATED ROWS
50 REPS IN 5 MINS
WEEK 6: PULL-DOWNS
AMRAP IN 4 MINS
WEEK 7: SEATED ROWS
AMRAP IN 4 MINS
WEEK 8: PULL-DOWNS
50 REPS IN 5 MINS
TRI-SET:
1-ARM ROWS: 15 REPS
PULL-UPS: TIL FAILURE
SEATED-ROWS: 15 REPS
WEEK 1: 12 MINS
TFT
AMRAP
EVENING
100-REP EXPLOSION 2-BICEP EXERCISES:
COMBO
OPTIONAL
A) B
ARBELL CURLS OR
PREACHER CURLS
B) DUMBBELL CURLS OR
HAMMER CURLS
PUSH-UPS
AB WHEELS
WEIGHT CRUNCHES
AIR SQUATS
DIPS
PULL-UPS
NOTES
STAND ON 2 PLATES
WEEK 2: 14 MINS
WEEK 3: 16 MINS
WEEK 4: 20 MINS
WEEK 5: 12 MINS
WEEK 6: 14 MINS
WEEK 7: 16 MINS
WEEK 8: 20 MINS
100 REPS OF EACH
MOVEMENT
REPEAT THE TRISET AS MANY

TIMES AS YOU CAN
IN THE GIVEN TIME
CHOICE ONE A
WORKOUT AND ONE
B WORKOUT EACH
WEEK
50-100
25-50
50-100
50-100
25-50
25-50
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Of Health Condition. Such Individuals Are Specifically Advised To Seek Professional Medical Advice Prior To Initiating Any Fitness Or Nutrition Effort Or Program.
PG 7
CORY GREGORY
MIX OF METHODS
TRAINER
DAYTIME
TUESDAY
METHOD
WORKOUT
REP RANGES
OLD SCHOOL 5X
BENCH PRESS
TFT
WEEK 1: INCLINE DUMBBELL PRESS
WEEK 1: 5X5
WEEK 2: 5X5
WEEK 3: 5X8
WEEK 4: 5X3
WEEK 5: 5X20
WEEK 6: 5X5
WEEK 7: 5X3
WEEK 8: 5X1
50 REPS IN 5 MINS
WEEK 2: FLAT DUMBBELL PRESS
50 REPS IN 5 MINS
WEEK 3: FLAT DUMBBELL FLYES
AMRAP IN 4 MINS
50 REPS IN 5 MINS
WEEK 5: FLAT DUMBBELL PRESS
50 REPS IN 5 MINS
WEEK 6: DUMBBELL FLYES
AMRAP IN 4 MINS
AMRAP IN 4 MINS
WEEK 8: FLAT DUMBBELL PRESSW
50 REPS IN 5 MINS
TRI-SET:
WEEK 1: 12 MINS
INCLINE DUMBBELL PRESS: 15 REPS
WEEK 2: 14 MINS
CHEST FLY: 15 REPS
PUSH-UPS: 15 REPS
WEEK 3: 16 MINS
WEEK 4: 20 MINS
WEEK 5: 12 MINS
WEEK 6: 14 MINS
WEEK 7: 16 MINS
WEEK 8: 20 MINS
100 REPS OF EACH
100-REP EXPLOSION 2-TRICEP EXERCISES:
1 PUSHDOWN EXERCISE
MOVEMENT
1 BARBELL EXERCISE
COMBO
PUSH-UPS
50-100
AB WHEELS
25-50
WEIGHT CRUNCHES
50-100
AIR SQUATS
50-100
OPTIONAL
DIPS
25-50
PULL-UPS
25-50
EVENING
AMRAP 15 MINS
NOTES
REPEAT THE TRI-SET

AS MANY TIMES
AS YOU CAN IN THE
GIVEN TIME
YOUR CHOICE
OF WORKOUT
MOVEMENT
PG 8
CORY GREGORY
MIX OF METHODS
TRAINER
DAYTIME
THURSDAY
METHOD
WORKOUT
REP RANGES
OLD SCHOOL 5X
SQUATS
TFT
WEEK 1: BODYWEIGHT LUNGE
WEEK 1: 5X5
WEEK 2: 5X5
WEEK 3: 5X8
WEEK 4: 5X3
WEEK 5: 5X20
WEEK 6: 5X5
WEEK 7: 5X3
WEEK 8: 5X1
AMRAP IN 5 MINS
WEEK 2: BARBELL / DUMBBELL LUNGE
50 REPS IN 5 MINS
AMRAP IN 5 MINS
50 REPS IN 5 MINS
AMRAP IN 5 MINS
AMRAP IN 4 MINS
AMRAP IN 5 MINS
50 REPS IN 5 MINS
TRI-SET:
PLYO LUNGES: 10 REPS
PLYO SQUATS: 10 REPS
BOX JUMPS: 10 REPS
WEEK 1: 12 MINS
AMRAP 15 MINS
EVENING
100-REP EXPLOSION LEG EXTENSIONS

COMBO
OPTIONAL
LEG CURLS
PUSH-UPS
AB \\WHEELS
WEIGHT CRUNCHES
AIR SQUATS
DIPS
PULL-UPS
WEEK 2: 14 MINS
WEEK 3: 16 MINS
WEEK 4: 20 MINS
WEEK 5: 12 MINS
WEEK 6: 14 MINS
WEEK 7: 16 MINS
WEEK 8: 20 MINS
100 REPS OF EACH
MOVEMENT
50-100
25-50
50-100
50-100
25-50
25-50
NOTES
REPEAT THE TRI-SET

AS MANY TIMES
AS YOU CAN IN THE
GIVEN TIME
PG 9
CORY GREGORY
MIX OF METHODS
TRAINER
DAYTIME
WEDNESDAY
METHOD
WORKOUT
REP RANGES
BODYWEIGHT
PUSH-UPS
WHEELS
150-200
50-100
WEIGHT CRUNCHES
AIR-SQUATS
DIPS
PULL-UPS
150-200
100-150
50-100
25-50
OPTIONAL
NOTES
DAYTIME
FRIDAY / SATURDAY
METHOD
WORKOUT
REP RANGES
BODYWEIGHT
PUSH-UPS
WHEELS
150-200
50-100
WEIGHT CRUNCHES
AIR-SQUATS
DIPS
PULL-UPS
50-100
50-100
25-50
25-50
OPTIONAL
NOTES
SUNDAY
REST DAY
PG 10
CORY GREGORY
MIX OF METHODS
TRAINER
Diet Overview
If the goal with the Mix of Methods trainer is to get leaner while maintaining strength, then the
diet certainly has to reflect that as well. But what Ive learned along the way is that dieting to the
extreme will erase any chance you have of keep any semblance of strength. Believe me, Ive tried
the tuna and water method, and it took less than a week for me to think that being stranded in a
desert was a better option.
On the other hand, if youre trying to get lean then forget about raiding the freezer for ice cream at
night or starting your day with a full stack of pancakes. That may fly every once in a while but were
trying to get lean so a plan is imperative. Luckily, what Ive laid out is simple and easy to follow.
Most importantly, its effective and its mix of protein, healthy fats and carbohydrates means it
should work great for just about any lifter.
After trying just about every diet there is to get lean, this is one that has always worked well and
is a great one for any lifter to jump into because of its simplicity. Its not going to be a total shock
to the system and theres enough variety to keep it interesting. With the added fruit and sweet
potato youve also got an ideal amount of carbs to keep your strength while still shedding bodyfat. Most of all, its not complicated. Theres no guesswork involved. You simply have to follow the
plan Ive laid out and the results will come.
The MP Supplement Stack fits in perfectly with the plan as well. The Carnitine Core is a great
product to help burn fat, while our Assault pre-workout is as legit as it gets when it comes to
that category. The BCAA powder is also a great addition to the stack and helps incredibly when
it comes to muscle repair and recovery. With the frequency of bodyweight workouts recovery is
going to be paramount.
Plus, Ive given you the option to add in some Combat protein powder if you feel like your body
needs some additional protein. Listen to your body throughout the process as these are general
guidelines as far as how much to eat. You may need to adjust here and there or add in some
Combat powder, for example but stick with the general layout and youll have no problem getting
lean and staying strong.
Lets get to work Its time to MIX it up!
PG 11
CORY GREGORY
MIX OF METHODS
TRAINER
IMMEDIATELY UPON WAKING:

Carnitine Core
BREAKFAST:
2-3 whole eggs
-1 whole grapefruit
BEFORE TRAINING:
Assault
Take Assault before 3 gym days and 3 major
bodyweight days
POST WORKOUT:
BCAA 3:1:2 Powder
1 Scoop of Combat can also be added
A.M. SNACK:
2 pieces of fruit
1 handful of nuts
LUNCH (3RD MEAL):

8-10 oz. lean meat
Green veggies
P.M. SNACK:
1 piece of fruit
1 handful of nuts
DINNER (5TH MEAL):

8-10 oz. meat
Veggies
1/2 sweet potato
BEFORE BED:
BCAA Powder & 1 cheese stick
OPTIONAL:
1 scoop of Combat if needed at either snack or
before bed.
PG 12
CORY GREGORY
MIX OF METHODS
TRAINER
V2.3 20141031
PG 13

Mix of Methods

Uploaded by

Mix of Methods

Uploaded by

CORY GREGORY

IM PRESENTING TO YOU THE MIX OF METHODS TRAINER

TIME FRAME TRAINING (TFT)

AS MANY ROUNDS AS POSSIBLE (AMRAP)

OLD SCHOOL 5X5

DAILY ROUTINE/BODYWEIGHT EXERCISES

WEDNESDAY, FRIDAY, SATURDAY OVERVIEW

WEEK 1: WEIGHTED PULL-UPS

WEEK 3: SEATED ROWS

WEEK 5: SEATED ROWS

WEEK 7: SEATED ROWS

100-REP EXPLOSION 2-BICEP EXERCISES:

REPEAT THE TRISET AS MANY

WEEK 1: INCLINE DUMBBELL PRESS

WEEK 2: FLAT DUMBBELL PRESS

WEEK 3: FLAT DUMBBELL FLYES

WEEK 4: INCLINE DUMBBELL PRESS

WEEK 5: FLAT DUMBBELL PRESS

WEEK 6: DUMBBELL FLYES

WEEK 7: INCLINE DUMBBELL PRESS

WEEK 8: FLAT DUMBBELL PRESSW

REPEAT THE TRI-SET

WEEK 1: BODYWEIGHT LUNGE

WEEK 2: BARBELL / DUMBBELL LUNGE

WEEK 3: BODYWEIGHT LUNGE

WEEK 4: BARBELL / DUMBBELL LUNGE

WEEK 5: BODYWEIGHT LUNGE

WEEK 6: BARBELL / DUMBBELL LUNGE

WEEK 7: BODYWEIGHT LUNGE

WEEK 8: BARBELL / DUMBBELL LUNGE

100-REP EXPLOSION LEG EXTENSIONS

REPEAT THE TRI-SET

IMMEDIATELY UPON WAKING:

LUNCH (3RD MEAL):

DINNER (5TH MEAL):

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