Muscle Monster Womens Beginner Program (Paper Back)
Muscle Monster Womens Beginner Program (Paper Back)
Muscle Monster Womens Beginner Program
"No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable."
Socrates 469 - 399 BC
OR WOMAN!!!
More and more women are going to the gym than ever before. Women all over the world are training hard to build lean amazing muscle so why not you too?
This program is designed to be easy to follow and yet informative for a beginner and an intermediate female that is interested in building muscle and strength. Maximize your performance and get in the best shape you've ever been in. Use the program once to get a jump start for the next 13 weeks or use it as your foundation for the next few years of muscle growth as the program is designed to grow with you.
What this program will guide you through is.
Chapter 1
Addressing three key factors to growth and getting leaner.
- Sleep 3
- Hydration 4
- Nutrition 5
Chapter 2
Will teach you about the three main categories of body type and how that will affect your nutrition goals
Muscle Monster Body Types
- Ectomorph
- Mesomorph
- Endomorph
Chapter 3
This chapter will guide you through the basics that all beginners should know even before stepping foot in a gym.
- Morning Hydration
- 7 Day Primer Meal Plan
- 7 Day Primer Supplement Stack
- Primer Workout
- One Rep Max calculations
- Progress Pictures
- Measurements
- Picking a gym
- Gym Etiquette
- What’s in your bag?
Chapter 4.
The fourth chapter explains the step-by-step, day by day breakdown of how you should eat and train for optimal growth and muscle definition based on body type. There is no guess work involved it's all scientifically calculated for you, day by day, set by set, rep by rep, all you have to do is want it and get to the gym.
- Nutrition
- 12 Weeks of growth.
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Sizing Chart
Men's Full Zip Hoodie
| Size | S | M | L | XL | XXL | 3XL | 4XL | 5XL |
| Body Length | 27 | 28 | 29 | 30 | 31 | 32 | 33 | 34 |
| Body Length Tolerance | 1 | 1 | 1 | 1 | 1 | 1 | 1 | 1 |
| Chest Tolerance | 3/4 | 3/4 | 3/4 | 3/4 | 3/4 | 3/4 | 3/4 | 3/4 |
| Chest Width (laid flat) | 19 1/4 | 21 1/4 | 23 1/4 | 25 1/4 | 27 1/4 | 29 1/4 | 31 1/4 | 32 1/4 |
| Sleeve Length (from center back) | 33 1/2 | 34 1/2 | 35 1/2 | 36 1/2 | 37 1/2 | 38 1/2 | 39 1/2 | 40 1/2 |
Men's Pullover Hoodie
| Size | S | M | L | XL | XXL | 3XL | 4XL | 5XL |
| Body Length | 27 | 28 | 29 | 30 | 31 | 32 | 33 | 34 |
| Body Length Tolerance | 1 | 1 | 1 | 1 | 1 | 1 | 1 | 1 |
| Chest Tolerance | 1 | 1 | 1 | 1 | 1 | 1 | 1 | 1 |
| Chest Width (laid flat) | 20 | 22 | 24 | 26 | 28 | 30 | 32 | 34 |
| Sleeve Length (from center back) | 33 1/2 | 34 1/2 | 35 1/2 | 36 1/2 | 37 1/2 | 38 1/2 | 39 1/2 | 40 1/2 |
Men's Long Sleeve T-Shirt
| Size | S | M | L | XL | XXL | 3XL |
| Body Length | 28 | 29 | 30 | 31 | 32 | 33 |
| Body Length Tolerance | 1/2 | 1/2 | 1/2 | 1/2 | 1/2 | 1/2 |
| Chest Tolerance | 3/4 | 3/4 | 3/4 | 3/4 | 3/4 | 3/4 |
| Chest Width (laid flat) | 18 | 20 | 22 | 24 | 26 | 28 |
| Sleeve Length (from center back) | 33 1/2 | 35 | 36 1/2 | 38 | 39 1/2 | 39 1/2 |
Men's T-Shirt
| Size | S | M | L | XL | XXL | 3XL | 4XL | 5XL |
| Body Length | 28 | 29 | 30 | 31 | 32 | 33 | 34 | 35 |
| Body Length Tolerance | 1/2 | 1/2 | 1/2 | 1/2 | 1/2 | 1/2 | 1/2 | 1/2 |
| Chest Tolerance | 3/4 | 3/4 | 3/4 | 3/4 | 3/4 | 3/4 | 3/4 | 3/4 |
| Chest Width (laid flat) | 18 | 20 | 22 | 24 | 26 | 28 | 30 | 32 |
Men's Tank Top
| Size | XS | S | M | L | XL | 2XL | 3XL |
| Body Length | 27 | 28 | 29 | 30 | 31 | 32 | 33 |
| Body Length Tolerance | 1 | 1 | 1 | 1 | 1 | 1 | 1 |
| Chest Tolerance | 3/4 | 3/4 | 3/4 | 3/4 | 3/4 | 3/4 | 3/4 |
| Chest Width (laid flat) | 16 | 18 | 20 | 22 | 24 | 26 | 28 |
Women's Full Zip Hoodie
| Size | S | M | L | XL | XXL | 3XL | 4XL | 5XL |
| Body Length | 27 | 28 | 29 | 30 | 31 | 32 | 33 | 34 |
| Body Length Tolerance | 1 | 1 | 1 | 1 | 1 | 1 | 1 | 1 |
| Chest Tolerance | 3/4 | 3/4 | 3/4 | 3/4 | 3/4 | 3/4 | 3/4 | 3/4 |
| Chest Width (laid flat) | 19 1/4 | 21 1/4 | 23 1/4 | 25 1/4 | 27 1/4 | 29 1/4 | 31 1/4 | 32 1/4 |
| Sleeve Length (from center back) | 33 1/2 | 34 1/2 | 35 1/2 | 36 1/2 | 37 1/2 | 38 1/2 | 39 1/2 | 40 1/2 |
Women's Pullover Hoodie
| Size | S | M | L | XL | XXL | 3XL | 4XL | 5XL |
| Body Length | 27 | 28 | 29 | 30 | 31 | 32 | 33 | 34 |
| Body Length Tolerance | 1 | 1 | 1 | 1 | 1 | 1 | 1 | 1 |
| Chest Tolerance | 1 | 1 | 1 | 1 | 1 | 1 | 1 | 1 |
| Chest Width (laid flat) | 20 | 22 | 24 | 26 | 28 | 30 | 32 | 34 |
| Sleeve Length (from center back) | 33 1/2 | 34 1/2 | 35 1/2 | 36 1/2 | 37 1/2 | 38 1/2 | 39 1/2 | 40 1/2 |
Women's Long Sleeve T-Shirt
| Size | S | M | L | XL | XXL | 3XL |
| Body Length | 23 1/2 | 26 | 27 | 28 | 28 1/2 | 29 |
| Body Length Tolerance | 1 | 1 | 1 | 1 | 1 | 1 |
| Chest Tolerance | 3/4 | 3/4 | 3/4 | 3/4 | 3/4 | 3/4 |
| Chest Width (laid flat) | 17 1/4 | 19 1/4 | 21 1/4 | 23 1/4 | 25 1/4 | 27 1/4 |
| Sleeve Length (from center back) | 30 | 30 1/2 | 31 1/2 | 32 1/2 | 33 1/2 | 34 1/2 |
Women's T-Shirt
| Size | S | M | L | XL | XXL | 3XL |
| Body Length | 25 1/2 | 26 | 27 | 28 | 28 1/2 | 29 |
| Body Length Tolerance | 1 | 1 | 1 | 1 | 1 | 1 |
| Chest Tolerance | 3/4 | 3/4 | 3/4 | 3/4 | 3/4 | 3/4 |
| Chest Width (laid flat) | 17 1/4 | 19 1/4 | 21 1/4 | 23 1/4 | 25 1/4 | 27 1/4 |
Women's Tank Tops
| Size | S | M | L | XL | XXL |
| Body Length | 25 1/4 | 26 1/4 | 27 1/4 | 28 | 28 1/2 |
| Body Length Tolerance | 1 | 1 | 1 | 1 | 1 |
| Chest Tolerance | 1 | 1 | 1 | 1 | 1 |
| Chest Width (laid flat) | 16 1/4 | 17 1/4 | 19 | 20 | 22 1/2 |
Sweatpants Style G182
| Size | S | M | L | XL | XXL |
| Hip | 21 | 22 | 23 | 24 | 26 |
| Inseam | 29 | 29 1/2 | 30 | 30 1/2 | 31 |
| Waist Extended | 18 | 19 | 20 | 21 | 23 |
| Waist Tolerance | 1 | 1 | 1 | 1 | 1 |
Sweatpants Style 19985
| Size | S | M | L | XL | XXL |
| Hip | 21 | 22 | 23 | 24 | 26 |
| Inseam | 29 | 29 1/2 | 30 | 30 1/2 | 31 |
| Waist Extended | 18 | 19 | 20 | 21 | 23 |
| Waist Tolerance | 1 | 1 | 1 | 1 | 1 |
Sweatpants Style 48495
| Size | S | M | L | XL | XXL | 3XL |
| Inseam | 31 | 31 1/2 | 32 | 32 1/2 | 33 | 33 1/2 |
| Waist | 24 | 28 | 32 | 36 | 40 | 44 |
Sweatpants Style 48492
| Size | S | M | L | XL | XXL | 3XL |
| Inseam | 31 | 31 1/2 | 32 | 32 1/2 | 33 | 33 1/2 |
| Waist | 24 | 28 | 32 | 36 | 40 | 44 |
Sweatpants Style 39013
| Size | S | M | L | XL | XXL | 3XL |
| Inseam | 31 | 31 1/2 | 32 | 32 1/2 | 33 | 33 1/2 |
| Waist | 24 | 28 | 32 | 36 | 40 | 44 |
Sweatpants Style 20028
| Size | S | M | L | XL | XXL | 3XL |
| Inseam | 31 | 31 1/2 | 32 | 32 1/2 | 33 | 33 1/2 |
| Waist | 24 | 28 | 32 | 36 | 40 | 44 |
Return Policy
Muscle monster wants you to be completely satisfied with every order and we want you to feel like part of the family every time you reach out to any member of the team. We understand that every time you buy something from a new vendor like Muscle Monster online exchanges may be required until you get just the right fit.
Exchange And Return Policy:
- Muscle Monster offers exchanges only, no refunds are offered. Store credit will be offered if item is out of stock unless YOU prefer to wait on incoming inventory.
- Exchanges accepted only on claims filed within 10 business days of postmarked delivery of your order.
- Exchanges need to be postmarked within 4 business days of exchange confirmation email date from Muscle Monster Customer Service Department. If an item is returned after the 4th day and the item is no longer a stocking item only a store credit will be offered.
- All items must be unworn, unwashed, unmarked, and suitable for resale.
- Sale items and custom modified items are considered nonreturnable.
- Muscle Monster will pay to ship all outbound items; however, the customer is responsible to pay shipping on return items.
- Muscle Monster only offers one exchange. Store credits are also to be considered final sales with no additional exchanges accepted.
- If an item to be exchanged for costs more than the originally purchased item, buyer must issue a cheque for the difference with any applicable taxes payable to Muscle Monster, or Muscle Monster will automatically issue a store credit provided the returned item meets all previously stated requirements, especially item 4!!! You will be emailed a RETURN AUTHORIZATION # and the official Muscle Monster Exchange Form. Please make sure the form is clearly filled out and legible if not we may not be able to expedite your order until you contact the Muscle Monster Customer Service Department. If we can not determine who the returned item belongs to after 10 business days of return a store credit will automatically be issued provided the item is claimed and confirmed by the customer within 20 business days of return.
- The Muscle Monster Exchange form must be filled out correctly and included with your return item or an instore credit will be automatically issued.
- The Muscle Monster Customer service department is only open during the business hours from 9:00 am – 4:00 pm Monday through Friday Central Standard Time (USA)
- IF ANY RETURNED ITEM DOES NOT MEET ALL OF THESE PARAMETERS MUSCLE MONSTER REGRETS THAT IT WILL NEITHER EXCHANGE THE ITEM NOR ISSUE AN INSTORE CREDIT…
- Muscle Monster is not responsible for any lost or stolen packages, or any item that is sent to a wrong address provided by a customer. Tracking information is sent via email once an order is filled. If any item is returned to the Muscle Monster warehouse due to an inaccurate address we will inform you of the mistake and additional mailing charges may be incurred.
- If a package is marked as delivered, Muscle Monster will be unable to replace or issue a credit. At that point you will have to file a missing and or stolen claim directly with the carrier. Once a package is picked up by a carrier, it becomes their full responsibility. Muscle Monster cannot be held liable for the safety and security of your order once it leaves our warehouse. Please take note that package theft is on the rise so try to be aware of when a package should be delivered.
- If a package arrives to you with a defect or is damaged, or a Muscle Monster staff member shipped the wrong item, a prepaid return label will be emailed to you along with a RETURN AUTHORIZATION # and Muscle Monster Exchange Form for the return, and a replacement will be reshipped at Muscle Monster expense.
Shipping Policy
At Muscle Monster our goal is to ship your complete order within 24 hours of your order placement, however due to covid it may take as long as 48 hours on stock items. We would also request that you understand it can take between 3 to 7 days for production of certain items.
Muscle Monster also asks that you be mindful of peak shopping seasons and sales events as this could impact how quickly we can get orders shipped. Muscle Monster would rather take an extra day to ship the correct item that rush you something you didn’t want no matter how much we know you would love it. If the Muscle Monster staff believe there could be an unexpected delay someone from customer service will reach out to you with an update.
Domestic Shipments
Muscle Monster will ship to all 50 states, U.S. PO Boxes, U.S. territories, and APO/FPO/DPO addresses. If shipping APO/FPO/DPO it must ship USPS.
For APO/FPO addresses, please ensure that your shipping information is correctly formatted to save errors and delays in shipments.
USPS reports their transit times from between 1 to 14 business days depending on your proximity to our distribution warehouse in Texas and the preferred USPS method of shipping. Once an order is made ready to ship the following USPS shipping would be.
| Shipping Method | Delivery Estimate |
| Standard Shipping | 4-8 business days |
| Priority Shipping | 2-3 business days |
| International Shipping | 15-20 business days |
International Shipments
Using First Class Mail, International orders generally take between 10-31 days to arrive, although the USPS does not guarantee delivery dates or times. Mail may travel to its destination by ground, air or a combination of both. Also some orders may have additional delays by your country due to increased regulations for Covid.
International Shipments will have to pay customs when you receive your order!
Since customs charges differ from country to country, it is your responsibility to find out what the charges will be. If your package is returned to us because you refused to pay customs, Muscle Monster does not issue a refund.
Preorder and Muscle Monster Limited Items
If your order contains a preorder or Muscle Monster Limited item your entire order will ship when all items are available. Once the entire order is ready to ship, Muscle Monster will arrange the shipment per the order instructions and shipping method purchased. If you would like to have the order split, please contact Customer Service and an additional charge will be assessed for shipping.
Shipping and Handling Rates
If your order contains a preorder or Muscle Monster Limited item your entire order will ship when all items are available. Once the entire order is ready to ship, Muscle Monster will arrange the shipment per the order instructions and shipping method purchased. If you would like to have the order split, please contact Customer Service and an additional charge will be assessed for shipping.
| Shipping Method | Shipping Charge | Process Time | Expected Delivery Time |
| Standard Shipping | $6.95 | 1-3 business days | 3 to 6 business days. Delivery times go into effect after the order is processed. This excludes holidays and weekends. |
| Expedited Shipping | $15.00 | 1-3 business days | 2 to 3 business days. Delivery times go into effect after the order is processed. This excludes holidays and weekends. |
| Overnight Shipping | $25.00 | 1-3 business days | 1 business day. Delivery times go into effect after the order is processed. This excludes holidays and weekends. |
Muscle Monster reserves the right to deliver via UPS or the USPS at no additional cost to the customer. An order may be shipped with a higher service tier to meet the original delivery expectation at no additional charge to the customer.
Shipping and handling charges are per shipping address, and the flat-rate charge may exceed actual shipping costs apply regardless of order size or weight. In Some cases, the flat-rate charge may exceed actual shipping costs.