Jason is NOT responsible for any lost files due to electronic malfunction on your part. PLEASE DO NOT, contact Jason in regards to replacing your workout programs because your computer crashed or your smart phone "died". If you wish to risk NOT backing up your files, then you will have to REPURCHASE any programs that you obtained from Natural Gallant Bodybuilding.
DOWNLOAD INSTRUCTIONS
After purchasing one of the programs, you will be taken to a page where the specified program link is given to you. Just click on the NAME of the program on this page and it will automatically download to your device. DO NOT LOSE THE DOWNLOAD because the link WILL EXPIRE.
Each program is a PDF of a few pages, outlining your reps, sets and exercises. Even though the programs SEEM simple, don't underestimate their effectiveness.
Workout Programs
I've had some requests for some workout programs so I thought it best to put some of them in PDF form on my website. I've made them affordable so that you can all have access to them. Happy training!!
How to Use the Programs
The programs are designed for you to start with the "A" program and then move your way through in alphabetical order. Each program should be used for a minimum of 3 weeks before moving onto the next program. There will be different training programs available with different split routines, frequency, and volume. After performing all of one type of "SPLIT" for a while, I would suggest moving onto another type of program such as a "Three Day Split" or otherwise. After going through each split routines multiple variations, you should not only experience great results, but also have a working experience of how your body responds to the different stimulus involved in each routine. Good luck! And remember, no matter which routine you're following, LISTEN TO YOUR BODY FIRST. If at any time it gives you warning signs or tells you that you need to lessen the intensity, duration, frequency, or otherwise, by all means, listen to it. Blessings!
NEW!
DELOAD BLISS BUILDING "A" PROGRAM
The DELOAD BLISS BUILDING WORKOUT is BEST used after using 1 or several of the programs down below. For instance, after using the 2 DAY SPLIT PROGRAMS A through D you can benefit from using a different form of stimulation such as the one outlined in the DELOAD program. This program will also allow you to maintain your strength and coordination while HEALING the joints. The recovery system is also given a rest so that it is running on all cylinders when it is called upon again. So if you're experiencing joint issues, an inability to recover, a lack of motivation, or you've hit a plateau and have been stuck there for a while, this program can breathe new life into your training. MOUNTAIN!
DELOAD BLISS BUILDING WORKOUT PROGRAM (High Frequency, Low INTENSITY) Pdf AND MP3
DELOAD BLISS BUILDING WORKOUT PROGRAM (High Frequency, Low INTENSITY). This program comes with a PDF AND MP3 where I explain the main goals of this workout. This program accentuates the EASING INTO results aspect of training without the pulverizing of the joints and recovery system often used in most workout programs. Those are not wrong, but like anything, you can do it too much and then the body starts to resist the process instead of working with it. This is why this workout is meant to reset the system and also give you time to reassess exercise form and techniques. This is a program which includes the exercises, sets and reps for ONE WEEK of training which is then REPEATED over the next month. It gives you a guideline to follow, but you can also replace exercises given in this program with your own favourites or just merely experiment with variations all the way through.
Beginner HOME Workout Program
Beginner Home Workout Program. This program comes complete with the PDF AND a full video tutorial. You can either download the video or use the link provided in the PDF to watch the video. This workout is for anyone male or female who wishes to do a workout at home with limited or no equipment. There are strategies outlined in the program to help you get a great resistance workout at home without weight training equipment. IF you have dumbbells they can be used with this program but you can easily get away with using bags filled with household items, bricks, milk jugs etc.
2 DAY SPLIT PROGRAMS
2 DAY SPLIT, "A" program
This is a 2 DAY SPLIT PROGRAM 6 day per week program. This program is to be performed for 3 weeks and then you can either go back to your old way of training, OR you can then move onto the 2 DAY SPLIT B program. There is one day off per week in this program, but if you experience extreme soreness then feel free to take an extra day.
2 DAY SPLIT "B" PROGRAM
2 DAY SPLIT "B" PROGRAM. This program is to be followed after using the "A" program. The rest in between sets has changed as have the variation of exercises. The intensities have also been varied. Please DO NOT start with this program if your body is not used to frequent training, and please start with the A program, instead.
2 DAY SPLIT "C" PROGRAM
2 DAY SPLIT "C" PROGRAM. The frequency and weight has been adjusted in this program. The weights intensities are significantly higher for the first 2 days of the 6 day per week program, which is why I not only suggest lowering them if you feel that you have on any given day, but ALSO taking one extra day off a week if you start to feel achy, overly sore, or overtrained. This is the first program that also starts to ease you into a whole body workout scenario-there are certain body parts that are getting worked up to four times per week.
2 DAY SPLIT "D" PROGRAM
2 DAY SPLIT "D" PROGRAM. After completing "A" through "C" programs, you are ready to not only use heavier intensities, but also use another level of frequency in your training. This program includes even a little higher frequency for the major muscles groups than the typical two day split, but I've found it to be quite effective in stimulating the entire body into growth.
Get ALL FOUR 2 DAY SPLIT PROGRAMS A-D and receive a MASSIVE Discount of $97. USE each program for 3 weeks to several months before moving to the next program. Each program grows upon the results from the previous to produce a synergistic effect in MUSCLE GROWTH and STRENGTH. PLEASE DOWNLOAD RIGHT AWAY AFTER PURCHASING as the link will expire shortly after purchase. MOUNTAIN.
2 DAY SPLITS A-D
Get ALL FOUR 2 DAY SPLIT PROGRAMS A-D and receive a MASSIVE Discount of $97. USE each program for 3 weeks to several months before moving to the next program. Each program grows upon the results from the previous to produce a synergistic effect in MUSCLE GROWTH and STRENGTH.
PLEASE DOWNLOAD RIGHT AWAY AFTER PURCHASING as the link will expire shortly after purchase. MOUNTAIN.
PLEASE DOWNLOAD RIGHT AWAY AFTER PURCHASING as the link will expire shortly after purchase. MOUNTAIN.
AFTER the 2 DAY SPLIT PROGRAMS...
I usually recommend that after you complete the 2 DAY SPLIT A through D programs that you move into a STRENGTH PHASE of training OR you move into a higher volume phase. At this point I'd recommend that you try my 3 DAY SPLIT PROGRAMS before coming back to the 2 DAY SPLIT programs again. The 3 DAY SPLIT PROGRAM has lower frequency, but much higher volume so it will hit some of the muscles that may not have received as much attention in the 2 DAY program. Also STAY TUNED for some strength building programs soon, as these will be another option for you. SOME of you may be guided to try a SUPER HIGH FREQUENCY program to see if you can gain even greater benefit from higher training frequency. BELOW is a program that may be right for you, but only use this program if you've already used the 2 DAY SPLIT PROGRAMS A-D. These programs prepare you for this ultimate training intensity!
SUPER HIGH FREQUENCY PROGRAMS
Super HIGH FREQUENCY PROGRAM ASUPER HIGH FREQUENCY WORKOUT PROGRAM. This program is for veterans of frequency training who wish to engage in more frequency in their training to gain the benefits of strength gain and muscle mass inherent from training more frequently. The perpetual pump from this type of training is also quite enjoyable and can be motivation to train more often. DO NOT USE THIS PROGRAM if you have not finished the 2 DAY SPLIT PROGRAMS A-D. Those programs will help prepare you for this type of training. MOUNTAIN! |
SUPER HIGH FREQUENCY WORKOUT "A" PROGRAM. This program is for veterans of frequency training who wish to engage in more frequency in their training to gain the benefits of strength gain and muscle mass inherent from training more frequently. The perpetual pump from this type of training is also quite enjoyable and can be motivation to train more often. DO NOT USE THIS PROGRAM if you have not finished the 2 DAY SPLIT PROGRAMS A-D. Those programs will help prepare you for this type of training. MOUNTAIN!
|
3 DAY SPLIT PROGRAMS
3 DAY SPLIT, "A" PROGRAM (5-6 days per week). In this hypertrophy program, Jason has split the body into 3 different days. This 3 day rotation will happen twice a week-or less depending on a person's individual recovery ability. There are rep ranges from 8-20 or more reps in this program depending on the exercises and the given day. This program is designed to push the muscles with higher volume than the higher frequency workout, so get ready for a great pump!
3 DAY SPLIT B PROGRAM PDF3 DAY SPLIT B PROGRAM PDF by Jason Gallant. This program is a continuation of the 3 DAY SPLIT program and should be used after the A program is used for at least 3 weeks or more. A couple of months is best. There are no refunds. |
3 DAY SPLIT "B" PROGRAM PDF by Jason Gallant. This program is a continuation of the 3 DAY SPLIT program and should be used after the A program is used for at least 3 weeks or more. A couple of months is best. This program has higher volume like the first, along with a combination of heavier weights and lighter days to enhance recover and hypertrophy. Don't get this program if you're not ready to GROW like a MOUNTAIN!
|
3 DAY PER WEEK PROGRAMS
WHOLE BODY, 3 DAY PER WEEK, A PROGRAMWHOLE BODY, 3 DAY PER WEEK, "A" PROGRAM. Not everyone has 5-6 days a week to go to the gym. And for that reason, I designed my 3 DAY PER WEEK series. As you work through the workouts, they will get a little longer than if you were going to the gym every day, but that's one of the reasons why training 3 days a week can be an effective way to gain muscle and build strength. There will be two weeks specified in this program, the rest and sets will be different in both in order to sneak some variation into the workouts, but don't worry. Just because you're working out only 3 days, doesn't mean that results won't come. If this is the type of training that resonates with you, then this series of programs may be a good idea for you to try.
|
WHOLE BODY, 3 DAY PER WEEK, "B" PROGRAMWHOLE BODY, 3 DAY PER WEEK, "B" PROGRAM. This program is the next level in the whole body 3 DAY per week program. Each workout will take you an hour to an hour and half to complete roughly, and is designed to hit your major muscle groups. If you wish, you can do a little ab work on the days off in between, but because you're using the major lifts and are working the core so often, I've found that most people can get away with very little ab work in isolation form. Good luck!
|
This Video Will Give You Some Idea of What is in the Workout Programs
Testimonials
Here are a few words from some people who have used the programs.
You changed my life Jason! I know that sounds corny but its true.
My whole life has been plagued by health issues
Malnourished, depressed, lost, I was just told I had ibs and that it was all in my head.
At the age of 13 my Mom begged my gastro to get a Celiac panel in which I tested positive.
Happy to know I’m not crazy, however i still was not feeling good. Diagnosed with anxiety and ibs still.
People would make fun of me for being small, weak, and skinny. I always dreamed of being bigger and stronger.
Due to my health issues I was afraid to eat and getting to the gym wasn’t very easy to say the least. So I researched and researched and researched.
At 17, I came across a brilliant human being. His name is Jason Gallant. I soaked up his knowledge through every upload.
Throughout this time I was diagnosed with microscopic colitis. I was put on a steroid, I wasn’t cured by any means but it helped me pursue a dream.
At 18 I began working out finally. Fluctuating between 125-130 at 5’8. For the first 2 months I followed a dumb beginner program that I was not happy with and was losing motivation. Eating was a struggle and i became depressed.
That was until I followed Jason’s 2 day beginner split and listened to my body. I started craving food and just eating and eating. Excited for the next workout.
After the first program i bought the next and then the next. Fast forward 4 months. I gained 30 lbs.
Bench press went from 135 for 1. To 135 for 3 sets of 15
Squat from 180 to 225 for REPS
I think you get the point :).
I got sick again however and changed gastros.
I’m 19 now and through medication and lifestyle I’m in remission currently.
About to head to the gym to go crush a GALLANTIAN workout actually!
Thank you Jason for not only teaching us how to take care of our body inside the gym but also outside the gym. The mind is a powerful thing and your style truly is unprecedented.
I’m honored to be able to support you as well as being a GALLANTIAN.
Because of you spreading your knowledge it in turn is allowing me to pursue a dream. I even found something to pursue as a career doing so.
Forever thankful,
-Robert
My whole life has been plagued by health issues
Malnourished, depressed, lost, I was just told I had ibs and that it was all in my head.
At the age of 13 my Mom begged my gastro to get a Celiac panel in which I tested positive.
Happy to know I’m not crazy, however i still was not feeling good. Diagnosed with anxiety and ibs still.
People would make fun of me for being small, weak, and skinny. I always dreamed of being bigger and stronger.
Due to my health issues I was afraid to eat and getting to the gym wasn’t very easy to say the least. So I researched and researched and researched.
At 17, I came across a brilliant human being. His name is Jason Gallant. I soaked up his knowledge through every upload.
Throughout this time I was diagnosed with microscopic colitis. I was put on a steroid, I wasn’t cured by any means but it helped me pursue a dream.
At 18 I began working out finally. Fluctuating between 125-130 at 5’8. For the first 2 months I followed a dumb beginner program that I was not happy with and was losing motivation. Eating was a struggle and i became depressed.
That was until I followed Jason’s 2 day beginner split and listened to my body. I started craving food and just eating and eating. Excited for the next workout.
After the first program i bought the next and then the next. Fast forward 4 months. I gained 30 lbs.
Bench press went from 135 for 1. To 135 for 3 sets of 15
Squat from 180 to 225 for REPS
I think you get the point :).
I got sick again however and changed gastros.
I’m 19 now and through medication and lifestyle I’m in remission currently.
About to head to the gym to go crush a GALLANTIAN workout actually!
Thank you Jason for not only teaching us how to take care of our body inside the gym but also outside the gym. The mind is a powerful thing and your style truly is unprecedented.
I’m honored to be able to support you as well as being a GALLANTIAN.
Because of you spreading your knowledge it in turn is allowing me to pursue a dream. I even found something to pursue as a career doing so.
Forever thankful,
-Robert
Hello Jason,
You suck and I hate your channels.
Just Joking!!
I can imagine the face you have saying like "the balls on this guy!"
😡 lol
The Truth
A Big Thank You
I've been watching your channel for the past 5 months and have purchased part A and B of your bodybuilding programs. Before I go further I would like to give you a bit of background. This may help with your research, inspiration, or gratification in your bodybuilding journey.
I've been working out since I was 13 years old with a childhood friend of mine whose father was a natural bodybuilder and taught the both of us, but I did not take it seriously until 20 years old. I've been taught to do a 5 day split high volume for the past 7 years (I'm 27 now) and have been stuck at a weight of 156 (I was 120 pounds when I started).
As you know, I was distraught and lost all hope in bodybuilding thinking this was the only way to gain and if you don't gain with this method you are genetically considered unfit for bodybuilding. I was very close to giving up, I had strength I was doing:
90lb dumbbell Overheads
225lb Squats
60lb dumbbells shoulder presses
just to name a few, but it was displeasing that I was stuck at this weight and my physique wasn't all great. On top of that I was suffering with depression and self-conflict.
OK enough of the depressing stuff. I finally got a hold and started taking care of myself; tried therapy and meditation, the meditation was the best thing I ever did in my life it made me see so much more in life then I ever did before. That is where I came across your other channel Jason Gallant where you were teaching meditation and I thought wow this guy is really down to earth and actually knows what hes talking about (having suffered so much and understanding what its like to be there).
Then from there I saw your bodybuilding channel on the right side and I started to watch that. I saw your physique and the weight you were doing so easily. My jaw dropped I was like WHAT?! How is this possible hes not even doing volume?! Of coarse I was skeptical, but I was open to change and new methods.
That's when I bought your program and tried out part A. I saw results when I moved on to part B. Now I started believing, but before I would say anything I told myself let me experiment because everyone is different and it may not work for me.
5 months passed I am currently at 162 lbs.
I can finally squat 315.
I am Chest and Shoulder pressing 70 lb dumbbells.
I can overhead 120lb dumbbell.
I truly feel great that I finally broke through my plateau.
I saw your video today about people suggesting a method and they don't even have results or aren't even open to trying different things that may work. This is where I decided to end my experiment and formulate a conclusion that this method truly works for me and may work for others.
It is the truth where you always say everyone is different and that something may work for them, but may not work for you. I've tested this and through my experience the 2 day split is the most efficient for me. I've gotten strength and muscle from it, and through the callus principle I feel in my opinion, muscles are very similar to that (at least for me).
My childhood friend has been around me my whole life started at 120lbs just like me and now weighs around 210lbs. His body is built for the 5 day split, but it is difficult for him with a 2 day split. The theory still applies where everyone is different, it made me realize it even more.
I apologize for such a long email, but I wanted you to know that your research and methods are effective and efficient. This is pretty much a +1 in proving it works.
I would like to thank you from the bottom of my heart, this has changed my life and I am truly grateful.
Thank You Very Much,
Frank
You suck and I hate your channels.
Just Joking!!
I can imagine the face you have saying like "the balls on this guy!"
😡 lol
The Truth
A Big Thank You
I've been watching your channel for the past 5 months and have purchased part A and B of your bodybuilding programs. Before I go further I would like to give you a bit of background. This may help with your research, inspiration, or gratification in your bodybuilding journey.
I've been working out since I was 13 years old with a childhood friend of mine whose father was a natural bodybuilder and taught the both of us, but I did not take it seriously until 20 years old. I've been taught to do a 5 day split high volume for the past 7 years (I'm 27 now) and have been stuck at a weight of 156 (I was 120 pounds when I started).
As you know, I was distraught and lost all hope in bodybuilding thinking this was the only way to gain and if you don't gain with this method you are genetically considered unfit for bodybuilding. I was very close to giving up, I had strength I was doing:
90lb dumbbell Overheads
225lb Squats
60lb dumbbells shoulder presses
just to name a few, but it was displeasing that I was stuck at this weight and my physique wasn't all great. On top of that I was suffering with depression and self-conflict.
OK enough of the depressing stuff. I finally got a hold and started taking care of myself; tried therapy and meditation, the meditation was the best thing I ever did in my life it made me see so much more in life then I ever did before. That is where I came across your other channel Jason Gallant where you were teaching meditation and I thought wow this guy is really down to earth and actually knows what hes talking about (having suffered so much and understanding what its like to be there).
Then from there I saw your bodybuilding channel on the right side and I started to watch that. I saw your physique and the weight you were doing so easily. My jaw dropped I was like WHAT?! How is this possible hes not even doing volume?! Of coarse I was skeptical, but I was open to change and new methods.
That's when I bought your program and tried out part A. I saw results when I moved on to part B. Now I started believing, but before I would say anything I told myself let me experiment because everyone is different and it may not work for me.
5 months passed I am currently at 162 lbs.
I can finally squat 315.
I am Chest and Shoulder pressing 70 lb dumbbells.
I can overhead 120lb dumbbell.
I truly feel great that I finally broke through my plateau.
I saw your video today about people suggesting a method and they don't even have results or aren't even open to trying different things that may work. This is where I decided to end my experiment and formulate a conclusion that this method truly works for me and may work for others.
It is the truth where you always say everyone is different and that something may work for them, but may not work for you. I've tested this and through my experience the 2 day split is the most efficient for me. I've gotten strength and muscle from it, and through the callus principle I feel in my opinion, muscles are very similar to that (at least for me).
My childhood friend has been around me my whole life started at 120lbs just like me and now weighs around 210lbs. His body is built for the 5 day split, but it is difficult for him with a 2 day split. The theory still applies where everyone is different, it made me realize it even more.
I apologize for such a long email, but I wanted you to know that your research and methods are effective and efficient. This is pretty much a +1 in proving it works.
I would like to thank you from the bottom of my heart, this has changed my life and I am truly grateful.
Thank You Very Much,
Frank
"It's the craziest thing, I remember picking up a random natural bodybuilding magazine while on holiday in Cape Cod in the year 2000 as my home town Barnstaple UK, other side of the pond, got invited as it's twinned with Barnstable USA.
16 years old at the time I wondered how on earth can I possible develop amazing natural biceps like that? As Jason poses biceps on front cover of magazine I randomly bought.
Can you believe 17 years later and I'm watching this legends channel and It hasn't even occurred to me that it's him! The same guy! By the time I'd figured out it was him he had already helped me increase my beach press from bashing out 5 - 7 reps with 225 to 20 reps at 225 with ease after just a few short months of following his theory of control and range of motion. What a small world after all!
Jason's fitness channel is the hidden gem of youtube, the kind of channel you find and think wow! I'm early! This guys gonna be huge in a years or so time! And when he is.. damn he won't answer any of my comments! Lol.
But seriously he's an accomplished natural bodybuilder with titles and magazines covers under his belt and his knowledge on bodybuilding is extremely extensive, his knowledge goes beyond the 5 x 5 concensus, I would whole hearty recommend his youtube channel to any aspiring weightlifter for improved gains, safer range of motion, deeper understanding on muscle mind connection, better understanding of muscle anatomy and much much more."
Gary Wright
16 years old at the time I wondered how on earth can I possible develop amazing natural biceps like that? As Jason poses biceps on front cover of magazine I randomly bought.
Can you believe 17 years later and I'm watching this legends channel and It hasn't even occurred to me that it's him! The same guy! By the time I'd figured out it was him he had already helped me increase my beach press from bashing out 5 - 7 reps with 225 to 20 reps at 225 with ease after just a few short months of following his theory of control and range of motion. What a small world after all!
Jason's fitness channel is the hidden gem of youtube, the kind of channel you find and think wow! I'm early! This guys gonna be huge in a years or so time! And when he is.. damn he won't answer any of my comments! Lol.
But seriously he's an accomplished natural bodybuilder with titles and magazines covers under his belt and his knowledge on bodybuilding is extremely extensive, his knowledge goes beyond the 5 x 5 concensus, I would whole hearty recommend his youtube channel to any aspiring weightlifter for improved gains, safer range of motion, deeper understanding on muscle mind connection, better understanding of muscle anatomy and much much more."
Gary Wright
|
Having trained with every style of training, and with a variety of different people from different levels of development (ifbb pro to natural pros). I have never met anyone who was so in tune with their body as much as Jason is, I was so intrigued by his training and philosophy that I decided to purchase his programs and watch his videos.
I have to say Jason's style of training really takes the cake, including his volume allocations and "train the muscle, not the joint" philosophy. [Which my physio* agrees with 100%]. This is the first time in 10 years of training that I am not afraid of using higher reps my own range of movement and the results are showing. l will post my results at the end of program D (by the time I reach it, it should be released) and thank you from Down Under! *Physiotherapist is an evidence based health professional, kind of like a Chiropractor but actually has studied 4/5 years of medicine and holds a degree. Spiros Niforos |
I'll make this as short as I can.
I consider myself pretty experienced in bodybuilding as I have tried numerous methodologies and programs, subscribed to all the major bodybuilding magazines for long stretches of time, and have competed 3 times with some pretty good results that I was very proud of (although NOWHERE near Jason's accomplishments lol). I knew Jason from maybe 18 years ago as we trained in the same gym, and it was obvious he had this natural bodybuilding thing figured out based on his own physique and results, as well as his trainees and friends. Due to a little bit of boredom as well as hitting a plateau, it was time for a change. Instead of asking Jason for more free information (which he is already very generous with) I purchased his programs to help support what he is spending countless hours doing for all of our benefit, and to finally ditch what all the major publications preach and what I have routinely followed for the 18 years I have been weightlifting/bodybuilding. The Gallant way works. I have been doing it for maybe 2 months now? And many people frequently comment on the changes they have seen and asked what I have been doing differently, my bodyweight has gone up a few lbs (I am OCD and track EVERYTHING), and......I finally got my arms to my goal of 18"! Thanks Jason Gallant. Was the best money I've ever spent BY FAR! Jon Rainey |
Jason Gallant is NOT a doctor, personal trainer, or health professional. By using any of these workout programs you are stating that you are 18 years old or over and have permission from your doctor to embark on a training program. You are also stating that you have been shown how to perform the exercises properly by a personal trainer or health care professional and any injuries that you may or may not incur are your fault and that of your health care professional and that Jason is not liable for any accidents or injuries that occur while using any of his training programs. By purchasing any of the programs you have confirmed the above, and take full responsibility to consult a qualified professional in regards to the safety of these programs for your health and well being.