THE MCGREGOR METHOD

4-DAY SPLIT
MINDSET
HABITS
FOOD
 100 days
40lbs difference

Where I was.. After..

Fat, no discipline Ripped, disciplined
version of me..
What You Get:
Mindset
This can be you...
In fact, Habits
this will be you.
4-day split
Diet Protocols
Personal Doc to track

I’m not going to waste your time..

We are here to get you
REAL RESULTS....

Instagram: YouTube:
@tom.mcgregorr @TomMxGregor
Stage 1: Mindset

Lets be clear:
The way you look and feel right now..
it’s your fault and the way you view yourself and
the standards you hold of yourself.

Everyone will tell you “track your macros, do

cardio and workout 4-5x a week”..
(you’re not alone).
You have to know WHY you need to do it.
otherwise you will fall to your old standard.

For example:
I had no discipline, accountability..
big dreams & wanted to support my family.

The first step I had to take was take care of

myself. The first step is to discipline yourself.
It was about being the man worthy.
(self-respect= increased value as a man)

If you’re serious: Answer these.

1.Think DEEPLY about WHY you need to become

the best version you can be

2. Do I lack Confidence? Discipline? Consistency? Accountability?

3.WHY am I going to truly change this time?

Pro tip: tell someone you TRUST to hold you accountable..

Creating Your Own Ecosystem

A quote that you should live by:

“Give yourself an undeniable stack of proof,
you are who you say you are” - Alex hormozi.

How to use the habit loop to your benefit:

Consistency Breads Success:

Cue: Using your personal why:

Use pain, use desire, family, lack of confidence.
WHATEVER fuels your fire. Think about it relentlessly.

Craving: You can’t just ‘want’ it. You have to ‘NEED’ it.
Associate your craving to NEEDING to change...
‘‘what sort of man will I be in 5 years if I don’t’’?

Response: Taking the action- consistently

If your why is big enough..
you will make it work.

Reward: Your mind begins to associate dopamine

& feedback loop to doing the hard-work
causing exponential growth.

I have included a document for you to track

all of your workouts at the end!
Fuel Your Hard Work With Food:
Nutrition
Must Knows:
1g Protein= 4 calories (Builds Muscle & filling)
1g Carbs= 4 calories (Fuel source & pre-workout)
1g Fat= 9 calories (Regulates Hormones)

How to structure each meal:

(40% Protein | 30% Carbs | 30% Fats)

Breakfast/ Pre workout Meal (1/4 of days calories)

(eat at 11am)

Protein: Eggs, Egg whites, Protein Powder,

Greek Yoghurt

Carbs: Oats, Banana, Berries

Fats: Avocado, Peanut Butter

Lunch/ Dinner (1/3 each of days calories)

Protein Source: Swap meat every 1-2 weeks

Eggs, Chicken Breast, 93/07 Mince, Lean Steak

Carbs: Mixed Vegetables, low-carb potatoes,

Jasmine Rice

Fats: Egg Yolks, Avocado, Mince has it as well.

Snacks: (Rest of calories)

Protein Oats
Canned Tuna
Protein Bar
Fruit
Hit protein goal & you can choose the rest,
Protocols to Remember:

#1 Prioritise Protein (1.1g/lb you weigh)

-Keeps You Full & Builds Muscle

#2: High-Carb Source 1.5 Hours Before Workout.

-Ideal Meal would be similar to breakfast.

#3: Eat Whole Foods 90% of the time- your body needs
the fuel when you work hard.

Small Hacks to use:

-0 Calorie Sauces
-Low-Carb Potato
-Seasoning of your choice
-Fill up with lettuce & spinach - very low calories.
-Eat with a teaspoon
-Use a small plate, tricks brain in to thinking theres more.

Training Protocols for the Split Below

Progressive overload: Increase reps or weight each session
MAXIMUM INTENSITY- Failure all sets.
Cardio: 4-6x per week. 30 minutes. Push Yourself.
6-10 reps: unless stated otherwise.

Follow the instructions on the Calorie Calculator below.

Aim to lose 0.5-1lb per week for long-term results.

TRACK FOOD ON MYFITNESSPAL- CLICK HERE

Google doc for you to track all progress here

 My Macronutrient
Breakdown
Daily Calories Protein Fat Carbs

Click Here to Calculate

Your Calories
 Training Planner

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Weight Weight Low intensity Weight Weight Low intensity Rest Day (Foam
WEEK 1
Training Training exercise E.g., Training Training exercise E.g., rolling/mobility
TYPE
Day 1 Day 2 walking/cycling Day 3 Day 4 walking/cycling as needed)

TIME Anytime Anytime Anytime Anytime Anytime Anytime

N/A
&DURATION 60 minutes 60 minutes 30 minutes 60 minutes 60 minutes 30 minutes

Weight Weight Low intensity Weight Weight Low intensity Rest Day (Foam
WEEK 2
Training Training exercise E.g., Training Training exercise E.g., rolling/mobility
TYPE
Day 1 Day 2 walking/cycling Day 3 Day 4 walking/cycling as needed)

TIME Anytime Anytime Anytime Anytime Anytime Anytime

N/A
&DURATION 60 minutes 60 minutes 30 minutes 60 minutes 60 minutes 30 minutes

Low intensity Low intensity Rest Day (Foam

WEEK 3 WeightTraining Weight Training Weight Training WeightTraining
exercise E.g., exercise E.g., rolling/mobility
TYPE Day 1 Day 2 Day 3 Day 4
walking/cycling walking/cycling as needed)

TIME Anytime Anytime Anytime Anytime Anytime Anytime30

N/A
&DURATION 60 minutes 60 minutes 30 minutes 60 minutes 60 minutes minutes

Weight Weight Low intensity Weight Weight Low intensity Rest Day (Foam
WEEK 4
Training Training exercise E.g., Training Training exercise E.g., rolling/mobility
TYPE
Day 1 Day 2 walking/cycling Day 3 Day 4 walking/cycling as needed)

TIME Anytime Anytime Anytime Anytime Anytime Anytime

N/A
&DURATION 60 minutes 60 minutes 30 minutes 60 minutes 60 minutes 30 minutes
 Training Program
Day 1: Chest/ Shoulders

1. Dumbbell Incline Press

2 warm up set | 3 Working Sets | 6-10 rep range
Within 2 reps of failure

2. Seated Chest Machine Press

1 warm up set | 3 working sets | 6-10 rep rang
increase weight each set – go to failure on all work sets
explosiveness – drive up as hard as you can with controlled eccentric

3. Machine Shoulder Press

3 sets | 6-10 rep range
Maximum Intensity
Explosiveness – drive up as hard as you can

4. Machine Cable Fly

2 sets | 10-20 reps
High-to-Low
High reps for maximum pump

5. Dumbbell Side Lateral Raises (aiming for maximum pump in shoulders)

2 sets | 6-10 reps to failure
full range reps to side of the body while maintaining tension

6. Rear Delt Flies

2 sets | 6-10 reps
Extremele control
Finish with burnout set (25 reps)
 Training Program
Day 2: Back / Traps

1. Close-Grip Lat Pulldown Machine

2 warm up sets | 3 working sets | 6-10 reps
Tight squeeze
Range of motion to be 90% of full extension

2. Seated Cable Row OR smith machine bent-over row.

2 sets 6-10 smooth full range reps | 6-10 reps
1 second contraction at top) 2 warm up sets + 3 Working Sets
aiming for maximum pump in the upper back pulling to nipples
long-length partials to finish (full extension)

3. Plate Shrugs
4 sets | 12 | 10 | 8 | 6 reps
2 second contraction at top of shrug)
Use 20kg plate in each hand by your sides

4. Chest Supported Row

2 sets | 6-10 reps
within 2 reps of failure
targeting lat by dropping shoulder slightly)

5. Cable Shrug
2 sets | 10 smooth constant tension reps
3 second contraction at top)
Aiming for maximum pump in the upper back)
Training Program
Day 3: Hamstrings/ Quads/ Calves

1. Seated Hamstring Curl

3 sets | 6-10 reps
Failure every set
Once final set is completed drop the weight about half and aim for 25 reps.

2. Smith Machine Romanial Dead Lifts (RDL’s)

3 Sets | 6-10 Reps
Extreme Control in the eccentric

3. Hack Squat (pause at bottom position for 2 seconds and push up hard to full lock out)
3 sets | 6-10 reps
Explosive on the way up, controlled negative
Within 2 reps of failure
Pause at bottom position for 2 seconds and push up hard to full lock out

4. Seated Leg Extensions

3 Sets | Maximum Intensity | 6-10 Reps
drop set 2nd & 3rd set
aiming for maximum pump in quads)
Once final set is completed drop the weight about half and aim for 25 rep burnout.

5. Smith Machine Calf-Raises

5 Sets | 6-10 reps
1 set feet pointing directly forward
1 set feet pigeon toed
1 set feet pointed outward
2 final sets straight forward
Extremely high volume on final set (drop-weight)- 25 reps for burn out.
 Training Program
Day 4: Triceps/ Biceps

1. Dumbbell Seated Incline Curl

3 sets | 6-10 Reps
Focusing full range of motion 95% extension to get full stretch.

2. Close Grip Bench Press

2 sets | 6-10 reps
Focusing on constant tension. No lockout at top of the movement

3. Cable Bicep Curl

2 sets | 6 reps
Extreme control High tension- do not let up.

4. Overhead Triceps Extensions

3x sets | 6-10 reps
constant tension drop-set final set

5. Single Arm alternating Hammer Curls

2 sets | 6-10 reps
Explode up Controlled eccentric

6. Straight bar Push Downs

2 Sets | 10-25 reps
Focus on complete burn out of the muscle Maximum intent
Base Supplements
To clarify:
Supplements are supplementation for what you are not
getting from within your diet you’ve just built.

Creatine Monohydrate Whey Protein Powder

Mass Builder, Strength, Energy Health, Strength, Mass Builder,

Production, Health. Fat Loss.
Recommended Daily Dosage:
Depending on the form of creatine Recommended Daily Dosage:
you use, take about 5g of creatine As required but limit to 1-2
with your pre- or post-workout servings per day.
protein shake.

Magnesium
Fish Oils
Supports muscle and nerve
For increased brain health, function while aiding in maintaining
reduces heart issues through bone density.
the reduction of blood Alongside this it improves sleep
pressure. quality while boosting energy and
reducing inflammation
Recommended daily dosage:
3 capsules Recommended dosage varies:
Males 19-30: 400mg/day
Males 31+: 420mg/day