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BEN PAKULSKI PRESENTS…
PRO LEVEL PRINTABLE WORKOUT SHEETS
José Rincón Issued: 2014-11-19
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pro level Printable Print able Workout Sheets She ets
PRO LEVEL PRINTABLE WORKOUT SHEETS
LEGAL DISCLAIMER The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. By continuing with the program you recognize that despite all precautions on the part of Ben Pakulski Athletics, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Ben Pakulski Athletics, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.
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pro level Printable Print able Workout Sheets She ets
PRO LEVEL PRINTABLE WORKOUT SHEETS
LEGAL DISCLAIMER The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. By continuing with the program you recognize that despite all precautions on the part of Ben Pakulski Athletics, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Ben Pakulski Athletics, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.
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CALENDAR PHASES
PHASE 1
PHASE 2
PHASE 3
PHASE 4
PHASES 5&6
DAY 1 (E.G MON)
DAY 2 (E.G TUE)
DAY 3 (E.G WED
Chest Front Delts Biceps (Abs/Core)
Back Rear Delts Triceps (Calves 1)
Quads Hams (Abs/Core)
Chest Front Delts Side Delts Biceps (Abs/Core)
Back Rear Delts Triceps (Calves 2)
OFF (moderate kcals (mod/low carb))
DAY 4 (E.G THUR)
DAY 5 (E.G FRI)
DAY 6 (E.G SAT)
DAY 7 (E.G SUN)
COMMENTS
Biceps Chest Side Delts Front Delts (Calves 2)
Triceps Back (Abs/Core)
Hams Quads (Calves 1)
OFF (extreme high kcal day)
The idea is to train most body parts TWICE per week; once heavy with the intent of mechanical damage & high neurological stress, the 2nd workout will be focused on maximizing cell swelling & hyperemia
Quads Hams (Abs/Core)
Biceps Chest Delts Side Delts (Calves 1)
Triceps Back (Abs/Core)
Hams Quads (Calves 2)
OFF (extreme high kcal day)
As Above
Chest Back (Abs/Core)
Quads (Calves 1)
Side Delts Arms (Abs/Core)
Chest Delts Rear Delts Back (Calves 2)
Hams Quads (Abs/Core)
OFF
Power / Hypertrophy Phase
Chest Side Delts (Calves 1)
Back Hams (Abs/Core)
Quads (Calves 2)
OFF
Squat Bench Deadlift (Abs/Core)
Arms Side Delts (Calves 1)
OFF
Strength / High Threshold Training
Chest Back (Abs/Core)
Quads Biceps (Calves 2) + HIIT
Hams Side Delts Delts Triceps (Abs/Core)
OFF
PHASE 6 Chest Delts Triceps (Calves 1)
(am + pm) Back Biceps (Abs/Core)
(am + pm) Quads Hams (Calves 2)
Phase 5: Deload Phase (4 days)
Back Chest Arms (Abs/Core)
Quads Hams (Calves 1)
(am + pm) Hams,Back Side Delts Rear Delts (Abs/Core)
Chest Arms (Calves 2)
Quads Hams (Abs/Core)
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Phase 6: Overreach / Hypertrophy (8 days) -
-
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TERMINOLOGY Reps: the number of times you raise and lower the resistance / weight Sets: the number of times you repeat the prescribed number of reps Tempo: the speed / pace at which you should aim to perform the various aspects of a rep, typically broken into 4 parts: 1.
the ‘eccentric’ (negative) portion of the movement, i.e., when the muscle is lengthened in the direction of resistance e.g., lowering the weight when performing a bench press
2.
the ‘concentric’ (positive) portion of the movement, i.e., shortening / contracting the muscle against the force of resistance e.g., pressing the weight up during a bench press
3 & 4: the pauses taken following the completion of the concentric and eccentric portions of the rep respectively e.g., pausing / resting at the 2 extremes, the top and bottom of a bench press
A tempo of ‘4-3-2-1’ for example would specify: 1. perform a 4 second eccentric 2. rest for for 3 seconds seconds following following the eccentric eccentric 3. perform a 2 second concentric 4. rest for 1 second following the concentric WWW.MI40X.COM
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Isometric hold: For the purposes of this program, an isometric hold is employed following the concentric portion of a rep (when the muscle is fully contracted) e.g; when your elbows are as far back as possible during a bent over barbell row. The goal is NOT simply to hold against the direction in which the resistance is pulling, but instead to contract / squeeze the working muscle as hard as possible throughout the duration of the isometric, while remaining in the most maximally contracted position possible.
1 1/2’s: If a set prescribes a target of 10 reps, perform 10 full reps (executed as normal) each followed by a 1/2 rep in the strongest half of the range (typically following the eccentric). To elaborate: 1) begin with the working muscle fully stretched / lengthened, the antagonist fully contracted 2) initiating from the working muscle, perform the concentric, aiming to fully shorten it and to achieve a maximum peak contraction at the opposite extreme 3) while still contracting throughout, perform the eccentric to return to the beginning fully lengthened position 4) from here begin a further concentric however this time only come to the half way point before returning once more to the start position. Using barbell bicep curls for example - raise the weight, lower, bring up half way (to 90º of elbow flexion), then lower; this = 1 rep of the protocol.
‘NOS’ + ‘NOS-eXtreme’ (intra-set stretching) sets: NOS sets comprise of 3 successive drop-sets following the completion of the final working set (only) of an exercise (unless specified otherwise); allow no more than 10 seconds rest between them (ideally zero), plus decrease in load by approximately 20% every drop aiming to achieve 5 - 8 reps on each. At the end of the final full rep of the final set, end with as many partial reps as possible through to absolute failure. See the videos if unsure.
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For NOS-X sets, follow the same protocol as above, though add in a 20 - 30 second maximally loaded stretch following the last achievable rep of the working set and all subsequent drop-sets. Following the stretch on the final drop-set, perform a contraction to finish (always finish on a contraction, not a stretch). See videos if unsure .
BPak Strip Sets: (typically performed on equipment with selectorized pin loading) Choose a weight with which you can execute approximately 8 to 10 reps of thegiven exercise. Following the final rep, immediately drop the weight stack by a single pin and continue on (ensure to rest only as long as it takes for you (or ideally someone else) to change the pin); repeat this process until you reach the final / minimum weight plate of the stack! Aim for 3 to 5 full reps on each drop, though be aware that achieving just 1 or 2 reps is normal... remember, only the strong survive!
CS-6 Sets (Cell Swelling-6): Typically using a compound movement, begin by performing 8 reps for the prescribed number of sets (usually 2 - 4) taking 80 seconds rest between each. Following the last of the prescribed sets, rest only up to 20 seconds max while dropping the weight by 10%, before continuing on aiming to achieve a further 8 reps. Repeat this 20 second max rest / 10% drop process until you complete 6 of these mini-sets; this will result in you having performed 8 to 10 TOTAL sets for the exercise. Note: the goal between mini-sets is simply to gather your breath / energy and get back to it, this may be difficult at first but your body will adapt very quickly. Also, take a moment to rehearse the entire protocol in your head as it may sound more complicated than it is; keep in mind the goal is to maximize cell swelling and lactate build-up. WWW.MI40X.COM
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Partials: When directed to perform partial reps, upon reaching failure at the end of each set of the prescribed exercise (unless directed otherwise) aim to perform the prescribed number of partial reps by simply working within whatever range can still be achieved; do not slack off and swing the weights, continue to squeeze / contract the working muscle(s) as hard as you can throughout, just in the range that you’re still able to achieve with good form.
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NOTES How to Read the Notations: note that each exercise has been assigned a letter, or letter plus number combination, the purpose of which is to instruct you how to proceed from exercise to exercise during the workout. A couple of examples should provide enough illustration as to how they are intended to be read:
1. If you see exercise ‘A’ on line 1 and exercise ‘B’ on line 2 for example, proceed as follows: - perform exercise ‘A’ for the prescribed number of sets, resting for the prescribed duration between each - once all sets have been completed, rest for the same duration (unless specifically stated otherwise) - move on to exercise ‘B’ 2. If you see exercise ‘A1’ on line 1, exercise ‘A2’ on line 2, then exercise ‘B’ on line 3, proceed as follows: - perform set 1 for exercise ‘A1’ - immediately move on to exercise ‘A2’ (unless exercise ‘A1’ happens to have a prescribed rest period (rare)) - rest for the prescribed duration (for exercise ‘A2’) following the completion of the set - repeat this back and forth process until all sets have been completed - move onto exercise ‘B’
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Rest Period Between Exercises: unless specifically instructed otherwise, rest for the same duration you rested between sets of the exercise just completed
Unilateral Movements: when an exercise is to be performed one side at a time (think ‘lunges’ for example), the rep target depicted indicates the number of reps to perform per side, NOT in total; also, unless stated otherwise, take no rest between switching from one side to the other
Incline / Decline Bench Angles: if / when no particular incline or decline bench angle is specified, feel free to choose as per your preference (aim to use a variety of angles over time).
Intention: apply intention to all appropriate exercises regardless of whether it’s stated in the workout sheets or not; learn to make using intention a habit! The videos all describe intention perfectly.
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ABS / CALVES The below are optional, however I suggest incorporating them into your 40 day schedule (see calendar). Either add onto the end of the appropriate prescribed workout, or, if so desired, perform in an entirely separate session (preferably later in the day a fter completing the main workout). * On one workout day, perform ab training, the next workout day train the calves; alternate back and forth throughout the program.
Abs: -
choose 3 ab exercises (ideally upper, lower and obliques) and rotate between them once failure is reached for a total of 10 minutes
-
perform slow controlled reps (ideally 8-10 seconds each with 3-4 of those seconds spent applying a hard isometric in the contracted position)
-
take no more than 15 seconds rest if ever / whenever needed
-
if you complete the prescribed 10 minutes without any pauses longer then those needed to switch exercises, add resistance / weight next time out
* suggestions for exercises can be found in the ‘exercise library’ document if unsure.
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Calves: Alternate between the 2 calf workouts below (dictated as ‘calves 1’ and ‘calves 2’ on the calendar):
Workout 1: perform the below routine with a straight-leg calf exercise Workout 2: perform the below routine with a bent-knee calf exercise * suggestions for exercises can be found in the ‘exercise library’ document if unsure. Routine: -
set a timer and simply aim to perform as many reps as possible in 10 minutes
-
use a 4-0-1-0 tempo
-
try to minimize any rest throughout (zero ideally)
-
aim to increase the weight by 5% used each week if appropriate
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CARDIO Recommended (for all phases besides phase 6, the ‘overreaching’ phase): -
1 x HIIT (High Intensity Interval Training) session per week (for the progression see the table below)
-
1 x steady-state (SS) cardio session per week: 6 out of 10 perceived work effort for 35 minutes each session.
(* the above frequencies are chosen for MAXIMAL muscle gain while optimizing body composition. If fat loss is your predominant goal, start here and increase by ONE session each week alternating between HIIT and SS until a maximum of 5 sessions per week is reached (no cardio to be performed in phase 6.) Aim to perform the cardio on non-consecutive days whenever possible, plus, ideally in a separate session to your weight training (allow a minimum of 4 hours apart if possible with the cardio coming later in the day with respect to the weight training). You may also perform the sessions on scheduled ‘off‘ days, or, if you’re under time constraints, perform the cardio session immediately following the weight training session if needs must (in this case, upon completing your last rep, consume 5 - 10 grams of BCAA’s and 30 - 60 grams of carbs depending on your lean bodyweight (using a 120lb - 240lb scale) before then commencing with the cardio). If you are in the over 12% for males/20% for females, do NOT take the carbs, the BCAA’s will suffice. HIIT
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PERCEIVED EFFORT
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
100% for the work intervals, slow pace for the ‘rest’ intervals
4 x 15 second max effort with 2 minutes rest in between
5 x 15 second max effort with 2 minutes rest in between
4 x 15 second max effort with 90 seconds rest in between
6 x 15 second max effort with 90 seconds rest in between
5 x 20 second max effort with 90 seconds rest in between
Notes regarding the HIIT session: -
the goal of the session is to achieve as much lactic acid accumulation as possible via maintaining continuous tension during the intervals; keep this in mind and really push your limits! During the ‘rest’ period, maintain a slow enough pace to allow your heartrate to come down, though keep moving!
-
perhaps the most optimal apparatus to use for performing the above HIIT protocol would be a stationary bike or a cross-trainer, though if choosing / limited to a treadmill, perform using a very steep incline so that you are essentially walking as quickly as possible while taking large strides (this does NOT mean a leisurely walk, hit and maintain the desired 100% intensity during those intervals!). It is NOT advisable to sprint on a treadmill while using the HIIT protocol prescribed for this program.
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PHASE 1 - WORKOUT 1:
CHEST / FR ONT DELTS / BICEP S
EXERCISE
SETS
TARGET REPS
*
DURATION: 68 MINS
TEMPO
REST
4-0-1-0
80 secs
A
Incline BB Bench Press (shoulder-width-grip)
4
8
B
Incline BB Bench Press (4" wider than shoulder width)
4
8
+ NOS (last set)
4-1-1-0
80 secs
C
Flat DB Flys
4
6
+ NOS-X (last set)
4-1-1-0
40 secs
D1
Cable Crossovers (bring cables from slightly below shoulder height to chin)
3
15
4-1-1-0
D2
Plyo Push-Ups
3
21
4-0-1-0
D3
Plate “Bus Driver” Front Raises
3
12
4-0-1-0
E1
Two-Arm Standing Dumbbell Curls (MAX supination)
6*
12
4-0-1-1
E2
Prone 45º Barbell Spider Curls (elbows in)
6
8
+ NOS (last set)
4-0-1-0
40 secs
F
Barbell Preacher Curls
3
12
2-second isometric
4-0-2-2
40 secs
SET / WEIGHT / REPS
80 secs
* for the first 3 sets, shove the hands to the outside of the dumbbell, for the last 3 sets position hands in the middle of the dumbbell + Optional: abs / core
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PHASE 1 - WORKOUT 2:
BACK / REAR DELTS / TR ICEPS
EXERCISE
DURATION: 62 MINS
SETS
TARGET REPS
*
TEMPO
REST
*
4-0-1-2
40 secs
4-0-1-0
40 secs
4-0-1-0
40 secs
4-0-1-0
40 secs
A
Seated Cable Row (Outward intention) (Shoulder-width grip, bar to stomach)
4
10
B
Bent Barbell Rows (outward intention)
7
14,10,7 7,10,14,21
C
Reverse Grip (Assisted or bands) PullUps
4
10
D
Supine 60º Incline Cable Pulldowns
4
10
E1
Bent Over Dumbbell Lateral Raises
4
10
+ NOS (last set)
4-0-1-0
E2
Bent Over Cable Lateral Raises
4
10
+ NOS (last set)
4-0-1-0
F1
Double-Rope Tricep Pressdowns with elbows back
3
15
2 sec isometric
4-0-1-2
F2
Decline (slight) Barbell Tricep Extensions
3
7
4-0-1-0
40 secs
G
Overhead Dumbbell Tricep Extensions
3
10
4-0-1-0
80 secs
+ NOS-X (last set)
SET / WEIGHT / REPS
40 secs
* 2 second isometric holds each rep, plus 5 partials at the end of each set + Optional: calves
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PHASE 1 - WORKOUT 3: EXERCISE
QUADS / HAMS
DURATION: 63 MINS
SETS
TARGET REPS
*
TEMPO
REST
5-7second isometric
4-0-1-(5-7)
40 secs
A
Leg Extensions
3
7
B
One-Leg Leg Press - feet high (OR Drop Box Lunge w/h Low Cable resistance)
3
21
4-0-1-0
80 (0 between legs)
C
Barbell Back Squats
6
21, 14, 10 10, 10, 10
4-0-1-0
80 secs
D
Leg Press (feet low)
4
10
+ NOS (last set)
4-0-1-0
80 secs
E
Seated Leg Curls
3
21
Avoid Failure
4-0-1-0
40 secs
F
Lying Leg Curl - Body Extended
7
7
*
4-0-1(2)-0
40 secs
SET / WEIGHT / REPS
* 2 second pause at 30º on the concentric - Initiate with the hamstrings; i.e, pause for 2 seconds at 30º on the way up, then finish the rep. + Optional: abs / core
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PHASE 1 - WORKOUT 4: EXERCISE
BICEPS / CHEST / SI DE DELTS + FRONT DELTS
SETS
TARGET REPS
*
TEMPO
DURATION: 64 MINS
REST
A1
Barbell Preacher Curls
4
7
5 second isometric
4-0-1-5
A2
Incline Dumbbell Curls
4
7
+ NOS-X (last set)
4-0-1-0
40 secs
B
One-Arm High Cable Curls
4
15
4-0-1-0
0 (40 after final set)
C
Incline Dumbbell Press
4
15
4-0-1-0
40 secs
D
Flat Dumbbell Press with internal rotation
4
15
7-1-2-1
40 secs
E1
Prone 75º Incline Dumbbell Lateral Raises
4
15
4-0-1-0
E2
Bent-Over Cable Lateral Raises (right across body, elbows locked)
4
15
2-1-1-1
E3
Standing Cable Lateral Raises (straight-arms, no movement at elbow)
4
15
4-0-1-0
7 second eccentric
SET / WEIGHT / REPS
80 secs
+ Optional: calves
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PHASE 1 - WORKOUT 5: EXERCISE
TRICEPS / BACK
SETS
TARGET REPS
DURATION: 66 MINS
*
TEMPO
REST
4-0-1-0
80 secs
A
Incline (slight) Barbell Tricep Extensions
7
7
B
Seated Overhead Cable Tricep Extensions
3
8
+ NOS (ALL sets)
4-0-1-0
40 secs
C
Bench Tricep Dips
3
8
+ NOS (ALL sets)
4-0-1-0
40 secs
D
Deadlifts (bent-knee) with orange bands
6
12,8,6 12,8,6
4-0-1-0
40 secs
E1
Wide-Grip Pull-Ups
4
10
E2
Reverse-Grip Pulldowns (outward intention)
4
14*
F
Machine Row (any) (maximal intention)
3
3
2 second stretch
** note the tempo
SET / WEIGHT / REPS
4-2-1-0 4-0-1-0
40 secs
** 10-3-10-0
80 secs
“* sets 1 & 2: 14 vertical, sets 3 & 4: 14 leaning back + Optional: abs / core
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PHASE 1 - WORKOUT 6:
HAMSTRINGS / QUADS
EXERCISE
SETS
TARGET REPS
*
DURATION: 61 MINS
TEMPO
REST
4-0-1-0
80 secs
A
Lying Leg Curls - Body Extended
7
7
B1
Dumbbell Lunges - DB’s slightly in front of knees
4
7,7,14,14
B2
Dumbbell Squats - DB’s beside hips
4
7,7,14,14
C
Glute-Ham Raises OR Barbell Glute Bridges
4
7,14,7,14
D1
Stiff-Leg Deadlifts
4
21
4-0-1-0
D2
Step-Ups w/h Low Cable resistance (21 reps with 1 leg, then the other)
4
21
4-0-1-0
*
4 second concentric
SET / WEIGHT / REPS
4-0-1-0 4-0-1-0
40 secs
4-0-1-4
40 secs
80 secs
* The two exercises of the superset should NOT have the same weight. The first 7 (of set 1 for example) should elicit failure, as should the 2nd 7 reps of (set 1) B2 + Optional: calves
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PHASE 2 - WORKOUT 1: EXERCISE
CHEST / FRONT + SIDE DELTS / BICEPS
SETS
TARGET REPS
*
TEMPO
REST
4-0-1-0
40 secs 40 secs
A
30º Incline Dumbbell Press
4
10
B
60º Incline Dumbbell Press
4
10
+ 5 partials (all sets)
4-0-1-0
C1
Flat Dumbbell Flyes
3
8
+ NOS-X (last set)
4-0-1-0
C2
Cable Crossovers (cable height high, hands together in front of thighs at the bottom)
3
10
+ BPak Strip Sets
4-0-1-0
D1
Floor Lying Cable Front Raises
3
10
2 sec eccentric
4-0-1-2
D2
Standing Two-Arm Cable Lateral Raises
3
15
E1
BB Preacher Curls (stop just short of forearm reaching 90º at the top)
6
10
5 sec eccentric
4-0-1-5
E2
Incline Dumbbell Curls
6
10
+ partials to failure
3-0-1-0
3-0-1-0
DURATION: 61 MINS
SET / WEIGHT / REPS
80 secs
40 secs
40 secs
+ Optional: abs / core
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PHASE 2 - WORKOUT 2: EXERCISE
BACK / REAR DELTS / TRICEPS
DURATION: 62 MINS
SETS
TARGET REPS
*
TEMPO
REST
+ NOS-X (last set)
4-0-1-0
40 secs
4-0-1-0
40 secs
A1
Wide Grip (Assisted or bands) Pull Ups
6
8
A2
Reverse-Grip Barbell Rows (outward intention)
6
8
B1
Machine Row (ideally hammer)
4
12
2 second isometric
4-0-1-2
B2
Reverse Pec Deck (for rear delts, not the back)
4
10
+ 10 partials (all sets)
4-0-1-0
40 secs
C
Deadlifts (bent-knee)
5
7,7,7 14,21
4-0-1-0
40 secs
D
Lying Barbell Tricep Extensions
5
15
4-0-1-0
80 secs
E
Overhead Rope Extensions
4
10
4-0-1-0
40 secs
1 1/2’s *
SET / WEIGHT / REPS
* perform the 1/2 rep from the bottom + Optional: calves
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PHASE 2 - WORKOUT 3: EXERCISE
QUADS / HAMS
SETS
TARGET REPS
DURATION: 68 MINS
*
TEMPO
REST
4-0-1-0
2 mins
A
Barbell Back Squats
6
8
B
Heels elevated Dumbbell Squats (DB’s in front of knees)
6
12
6 second eccentric
6-0-2-0
80 secs
C
Barbell Reverse Lunges (all reps on one side, then the other)
3
10
1 1/2’s*
4-0-1-0
40 secs
D1
Lying Leg Curls - Body Extended
6
6
D2
Lying Leg Curls - Body Flexed
6
10
+ 10 partials (all sets)
4-0-1-0
40 secs
Barbell Glute Bridges
3
21
+ 5 partials (all sets)
4-0-1-4
40 secs
E
SET / WEIGHT / REPS
4-0-1-0
*perform the ½ rep at the bottom + Optional: abs / core
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PHASE 2 - WORKOUT 4: EXERCISE
BICEPS / CHEST / DELTS
DURATION: 61 MINS
SETS
TARGET REPS
*
TEMPO
REST
A1
Reverse Grip Pull-Up (bicep emphasis - ensure full contraction)
5
3
10 sec eccentric
10-1-2-0
40 (this is correct)
A2
Decline (slight) DB Press (hands 2” outside of elbows throughout)
5
8
*
4-0-1-0
40 secs
B1
Incline Alternating DB Curls (non-working arm held in contraction)
4
8
B2
45º Incline Dumbbell Press
4
8
C1
Alternating Concentration Curls (focus on max supination)
4
8
4-0-1-0
C2
Cable Crossovers (cables highest setting, hands together in front of thighs at the bottom)
4
15
4-0-1-0
C3
Pushups
4
21
4-0-1-0
D1
Seated Vertical Dumbbell Press-strict (abs shortened)
4
15
4-0-1-0
D2
Prone Seated DB Lateral Raises (chest pressed into ‘vertical’ bench)
4
12
SET / WEIGHT / REPS
4-0-1-0 + NOS-X (last set)
+ 5 partials (all sets)
4-0-1-0
4-0-1-0
40 secs
80 secs
40 secs
* bottom half reps only, plus NOS-X after last set + Optional: calves
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PHASE 2 - WORKOUT 5: EXERCISE
TRICEPS / BACK
DURATION: 69 MINS
SETS
TARGET REPS
*
TEMPO
REST
*
4-0-1-0
40 secs
A
Cable Cross Tricep Extension with elbows retracted (strict/no cheating)
5
15
B1
Neutral-Grip Pulldowns - Vertical (outward intention on the eccentric)
4
8
4-0-1-0
B2
Neutral-Grip Pulldowns - 45º Lean back (outward intention on eccentric)
4
12
4-0-1-0
80 secs
Tricep Pressdowns
4
10
4-0-1-0
80 secs
Deadlift (bent-knee)
4
7,7,14,21
4-0-1-0
40 secs
Machine Rows (any)
4
8
Bodyweight Parallel Bar Dips - Feet in Front (slight forward lean)
4
To Failure
C D E1 E2
+ NOS-X (last set)
+ NOS-X (last set)
SET / WEIGHT / REPS
4-0-1-2 4-0-1-0
40 secs
* 1 1/2’s (the 1/2’s should be in the top half of this movement) + Optional: abs / core
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PHASE 2 - WORKOUT 6: EXERCISE
HAMSTRINGS / QUADS
SETS
TARGET REPS
*
DURATION: 63 MINS
TEMPO
REST
A
Glute-Ham Raises OR Lying Leg Curls (body extended)
5
12
4-0-1-1
40 secs
B
One Leg Leg Press (downward intention)
4
21
4-0-1-0
0 (80 after final set)
C
Leg Press - Feet Wide (inward intention)
5
15
1 1/2’s*
4-0-1-0
40 secs
D
Hack Squat with feet & knees together / touching
3
8
+ NOS-X (last set)
4-0-1-0
40 secs
E
Step-Ups (15 on one side, then the other, no rest in between)
4
15
4-0-1-0
40 secs
SET / WEIGHT / REPS
* perform the ½ rep at the bottom + Optional: calves
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PHASE 3 - WORKOUT 1: EXERCISE
CHEST / BACK
SETS
TARGET REPS
DURATION: 61 MINS
*
TEMPO
REST
A1
Flat Barbell Bench Press with orange bands
6
6
6-0-1-0
40 (this is correct)
A2
Bent Barbell Rows (outward intention)
6
8
4-0-1-0
40 secs
B
Incline Dumbbell Press
4
8
+ CS-6 Sets
4-1-1-1
80 secs
C
Seated Cable Rows Sitting on 9” Elevation (Outward Intention)
4
10
5 partials (all sets)
6-0-3-0
40 secs
D1
Flat Dumbbell Flys
4
8
6-0-1-0
D2
Two-Arm Bent-Over Dumbbell Rows
4
8
4-0-1-0
40 secs
Deadlift (bent-knee)
6
12
4-0-1-0
40 secs
E
Stick to rest period!
SET / WEIGHT / REPS
+ Optional: abs / core
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PHASE 3 - WORKOUT 2: EXERCISE
QUADS / HAMS
SETS
TARGET REPS
DURATION: 61 MINS
*
TEMPO
REST
4-1-1-1
2 mins 40 secs
A
Barbell Front Squats
6+1
6x6 1x25
B
Leg Press (feet low)
4+1
4x8 1x40
*
4-0-1-0
C1
Alternating Barbell Lunges - lean forward at the hip (glute emphasis)
4
10
1 1/2’s
4-0-1-0
C2
One-Leg Lying Leg Curls - Hips Extended
4
21
4-0-1-0
40 secs
D
Barbell Stiff-Leg Deadlifts
6
21
4-0-1-0
40 secs
SET / WEIGHT / REPS
* following the final rep of each set, perform 10 partials at top of the movement (lock the safety racks and only perform the reps above the racks for safety) + Optional: calves
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PHASE 3 - WORKOUT 3: EXERCISE
SIDE DELTS / ARMS
SETS
TARGET REPS
*
DURATION: 61 MINS
TEMPO
REST
A1
Seated Dumbbell Lateral Raises
5
8
4-0-1-0
A2
Cable Lateral Raises
5
8
4-0-1-0
40 secs
B
Reverse Grip Pull-Ups (bicep emphasis - ensure full contraction)
5
6
6 second eccentric
6-0-1-0
80 secs
C
1-Arm DB Pronation / Supination Preacher Curl (no shoulder rotation)
5
6
2 second isometric
4-1-1-2
40 secs
D1
Standing Barbell Reverse Curls
5
8
2 second isometric
4-0-1-2
D2
Standing Barbell Curls (palms up as normal)
5
8
2 second isometric
4-0-1-2
40 secs
E
Lying Barbell Tricep Extensions
5
8
4-0-1-0
40 secs
F
Machine Tricep Dips
3
10
4-0-1-0
80 secs
BPak Strip Sets(all sets)
SET / WEIGHT / REPS
+ Optional: abs / core
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PHASE 3 - WORKOUT 4: EXERCISE
CHEST / DELTS / BACK
SETS
TARGET REPS
4+1
4x6 1 x 20
*
DURATION: 69 MINS
TEMPO
REST
4-0-1-0
80 secs
A
45º Incline Dumbbell Press
B
Flat Barbell Bench Press
3
8
+ CS-6 Sets
4-0-1-0
80 secs
C
30º Incline Dumbbell Flys
3
8
+ NOS-X (last set)
4-0-1-0
40 secs
D1
Seated Dumbbell Overhead Press
3
12
D2
Bent Over Dumbbell Lateral Raises
3
12
E
Reverse Grip Pull Ups (with orange band)
4
F1
Bent Barbell Rows
F2
Deadlifts (bent-knee)
SET / WEIGHT / REPS
4-0-1-0 *
4-0-1-0
40 secs
8
4-0-1-0
80 secs
5
8
4-0-1-0
5
8
4-0-1-0
2 mins
* following the final rep of each set, perform one drop set with a 20% decrease in weight aiming for 5 - 8 reps + Optional: calves
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PHASE 3 - WORKOUT 5: EXERCISE
HAMS / QUADS SETS
TARGET REPS
A
Lying Leg Curls - Body Extended
6
6
B1
Leg Press - Feet Narrow (feet and knees touching)
4
10
B2
Leg Press - Feet Wide
4
10
C
Wide Stance Barbell Back Squats (glute emphasis)
8
D1
Heels Elevated Dumbbell Squats
D2
Stiff leg Dumbbell Deadlift - Toes Elevated
DURATION: 61 MINS *
TEMPO
REST
+ 10 partials (all sets)
4-0-1-0
40 secs
SET / WEIGHT / REPS
4-0-1-0 1 1/2’s*
4-0-1-0
80 secs
8
4-0-1-0
80 secs
5
15
4-0-1-0
5
21
4-0-1-0
80 secs
* perform the ½ rep at the bottom + Optional: abs / core
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PHASE 4 - WORKOUT 1: EXERCISE
CHEST / SIDE DELTS
SETS
TARGET REPS
*
DURATION: 62 MINS
TEMPO
REST
A
30º Incline Dumbbell Press
5
6
3-0-1-0
80 secs
B
60º Incline Dumbbell Press
3
10
3-0-1-0
80 secs
C1
Incline Barbell Bench Press with inward Intention
6
8
4-0-X-0
C2
Plyo Pushups
6
21 (or failure)
D
Dumbbell Overhead Press
4
E
45º Incline Side Lying One-Arm Dumbbell Lateral Raises
F
Seated Two-Arm Dumbbell Lateral Raises
*
4-0-1-0
80 secs
8
4-0-2-0
80 secs
3
12
4-0-1-0
0 (40 after final set)
3
21
4-0-1-0
40 secs
+ NOS (last set)
SET / WEIGHT / REPS
* 3 sets narrow hand spacing, 3 sets wide + Optional: calves
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PHASE 4 - WORKOUT 2: EXERCISE
BACK / HAMS
DURATION: 64 MINS
SETS
TARGET REPS
*
TEMPO
REST
+ NOS (last set)
3-0-1-0
2 mins
3-0-1-0
80 secs
A
Bent Barbell Rows (outward Intention)
6
8
B
One-Arm Dumbbell Rows
3
6
C
Incline Prone Two-Arm Dumbbell Rows
3
8
+ NOS-X (last set)
3-0-1-1
80 secs
D
Lying Leg Curls - Body Extended
6
6
+ 10 partials (all sets)
3-0-1-0
80 secs
E
Deadlifts (bent-knee)
5
5
4-0-1-0
2 mins
SET / WEIGHT / REPS
+ Optional: abs / core
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PHASE 4 - WORKOUT 3: EXERCISE
QUADS
DURATION: 60 MINS
SETS
TARGET REPS
*
TEMPO
REST
4-0-1-0
2 mins
3-0-1-0
80 secs
4-0-1-0
0 (2m after final set)
A
Barbell Front Squats - Heels Elevated 1-2”
4
8
B
Dumbbell Squats (DB’s beside hips)
4
8
C
Bulgarian Split Squats - front foot on a 6” box (back foot on bench)
4
21
D
Leg Press (feet low)
3
6
note the tempo
6-0-6-0
80 secs
E
Leg Extensions
3
8
BPak Strip Sets(all sets)
4-0-1-0
80 secs
+ NOS-X (last set)
SET / WEIGHT / REPS
+ Optional: calves
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PHASE 4 - WORKOUT 4: EXERCISE
SQUAT / BENCH / DEADLIF T
SETS
TARGET REPS
*
DURATION: 53 MINS
TEMPO
REST
A
Barbell Back Squats (yes, squats again!)
6
8,6,4 8,6,4
4-0-1-0
2 mins
B
Bench Press (with red bands)
6
10,8,6 10,8,6
3-0-1-2
2 mins
C1
Wide-Grip Pull-Ups (weighted if necessary)
7
7
3-0-3-0
C2
Deadlifts (bent-knee)
7
7
3-0-3-0
SET / WEIGHT / REPS
2 mins
+ Optional: abs / core
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PHASE 4 - WORKOUT 5: EXERCISE
ARMS / SIDE DELTS
SETS
TARGET REPS
*
DURATION: 52 MINS
TEMPO
REST 40 (80 after final set)
A
Standing Barbell Curls
4
8
4-0-1-0
B1
Reverse-Grip DB Preacher Curls (pronated) - avoid shoulder rotation
3
10
4-0-1-0
B2
Dumbbell Preacher Curls (supinated - palms up)
3
12
4-0-1-0
40 secs
C
Incline Dumbbell Curls
3
8
+ NOS-X (last 2 sets)
3-1-1-2
40 secs
D
Tricep Pressdowns
3
15
+ NOS-X (last 2 sets)
4-0-1-0
40 secs
E1
Cable Crossovers (cable height high, hands together in front of thighs at the bottom)
3
10
E2
Seated Dumbbell Lateral Raises
3
10
SET / WEIGHT / REPS
4-0-1-0 BPak Strip Sets(all sets)
3-0-1-1
80 secs
+ Optional: calves
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PHASE 5 - WORKOUT 1: EXERCISE
CHEST / BACK
SETS
TARGET REPS
DURATION: 49 MINS
*
TEMPO
REST
A1
Flat Barbell Bench Press
4
10
4-1-1-0
40 (this is correct)
A2
Wide-Grip Pull-Ups
4
10
4-1-1-0
40 secs
B1
Incline Dumbbell Flys
3
10
B2
Reverse-Grip Pull-Ups with orange bands
3
10
C
Incline Dumbbell Press
3
15
D
Two-Arm Bent-Over Dumbbell Rows
3
E1
Cable Crossovers (cable height high, hands together in front of thighs at the bottom)
E2 F
4 sec concentric
4-0-4-0 4-0-1-0
80 secs
4-0-1-0
40 secs
10
4-0-1-0
40 secs
2
10
4-0-1-0
Cable Crossovers (step forward and extend arms in front to chin height)
2
10
+ NOS-X (last set)
4-0-1-0
40 secs
Machine Rows (any)
3
10
3 second isometric
4-0-1-3
40 secs
1 1/2’s*
SET / WEIGHT / REPS
* perform the ½ rep at the bottom + Optional: abs / core
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PHASE 5 - WORKOUT 2: EXERCISE
QUADS / BICEPS
SETS
TARGET REPS
DURATION: 61 MINS
*
TEMPO
REST
A
Leg Press (feet low)
4
15
4-0-1-0
2 mins
B
Leg Extensions
3
15
4-0-1-0
2 mins
C
Reverse Lunges (all reps on one side, then the other)
3
15
6 sec eccentric
6-0-2-0
0 (40 after final set)
D
Incline Dumbbell Curls
3
8
+ NOS-X (last set)
4-0-1-0
40 secs
E
Seated Alternating Dumbbell Curls (all reps one arm, then the other)
3
15
4-0-1-0
0 (2m after final set)
F
Low Cable, Standing Cable Curls facing away from apparatus
3
15
4-0-1-0
40 secs
+ NOS-X (last set)
SET / WEIGHT / REPS
+ Optional: calves
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PHASE 5 - WORKOUT 3: EXERCISE
HAMS / DELTS / TRICEPS
SETS
TARGET REPS
*
DURATION: 61 MINS
TEMPO
REST
4-0-1-0
80 secs
A
Glute-Ham Raises (squeezing a 2-3" ball between knees)
3
15
B
Single-Leg Lying Leg Curls (2 - 3" ball between knees)
3
10
+ 10 partials (all sets)
4-0-1-0
0 (2m after final set)
C
Stiff-Leg Dumbbell Deadlifts (toes elevated)
3
21
+ NOS-X (last set)
4-0-1-0
80 secs
D1
Seated Dumbbell Lateral Raises
3
6
D2
Standing Cable Lateral Raises
3
15
E
Dumbbell Overhead Press
3
F
Lying Barbell Tricep Extensions
G1 G2
SET / WEIGHT / REPS
4-0-1-0 + 10 partials (all sets)
4-0-1-0
80 secs
8
4-0-1-0
40 secs
3
21
4-0-1-0
40 secs
Overhead Rope Extensions
3
15
4-0-1-0
Close-Grip Pushups
3
21
4-0-1-0
40 secs
+ Optional: abs / core
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pro level Printable Workout Sheets
*** PAY CLOSE ATTENTION TO THE PRESCRIBED REST PERIODS THIS PHASE, DO NOT EXCEED THEM!!! ***
PHASE 6 - WORKOUT 1: EXERCISE
CHEST / DELTS / TRICEPS SETS
TARGET REPS
DURATION: 77 MINS
*
TEMPO
REST
A
Flat Dumbbell Press
4
6
+ NOS (last set)
4-0-1-0
80 secs
B
30º Incline Dumbbell Press
3
10
+ NOS-X (last set)
4-0-1-0
40 secs
C
Incline Barbell Bench Press
3
12
+ NOS (last set)
4-0-1-0
80 secs
D
Flat Dumbbell Flys
2
10
+ NOS-X (both sets)
4-0-1-0
80 secs
E
75º Incline “Standing” Prone Lateral Raises
3
12
1 1/2’s*
4-0-1-0
40 secs
F
One-Arm Bent Over Cable Laterals
3
15
+ NOS (last set)
4-0-1-0
40 secs
G
60º Incline Supine (palms up) Front Raises
2
15
4-0-1-0
40 secs
H1
Close-Grip Bench Press with Thin Bands
4**
12
4-0-1-2
H2
Overhead Rope Extensions
2
21
+ NOS-X (last set)
4-0-1-0
SET / WEIGHT / REPS
40 secs
* perform the ½ rep at the bottom **following the completion of the superset (2 rounds), perform 2 additional sets of H1 taking 40 seconds rest between
+ Optional: calves
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*** ALL ‘A.M’ WORKOUTS THIS PHASE ARE INTENDED TO BE EXCITATORY, KEEP THE WEIGHTS ON THE HEAVY SIDE AND BE EXPLOSIVE (THOUGH KEEP FORM PERFECT OF COURSE) ***
PHASE 6 - WORKOUT 2 (AM): EXERCISE
BACK / BICEPS
SETS
TARGET REPS
*
DURATION: 64 MINS
TEMPO
REST
4-0-1-0
2 min (this is correct)
A1
Deadlift (bent-knee) with Orange Bands
6
21,14,7, 7,14,21
A2
Reverse-Grip Pull-Ups with 2 Orange Bands (for NOS-X: bodyweight, then 1 band, then 2 bands, done)
6
8
+ NOS-X (last set)
3-0-1-0
80 secs
B
One-Arm Dumbbell Rows
4
12
+ NOS-X (last set)
4-0-1-0
40 secs
C
Incline Dumbbell Curls
3
6
6 second eccentric
6-0-1-0
80 secs
D
Standing Elbows High BB Curls (drive elbows together)
5
8
4-0-1-0
80 secs
SET / WEIGHT / REPS
+ Optional: abs / core
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pro level Printable Workout Sheets PHASE 6 - WORKOUT 2 (PM): EXERCISE
BACK / BICEPS
DURATION: 66 MINS
SETS
TARGET REPS
*
TEMPO
REST
A1
60º Incline Supine Overhead Reverse-Grip Pulldowns
4
15
+ NOS-X (last set)
4-0-1-0
A2
Seated Cable Rows
4
15
+ 5 partials (all sets)
4-0-1-0
A3
Reverse-Grip Pulldowns (slight backward lean from hips, not spine)
4
15
A4
Incline Prone Two-Arm Dumbbell Rows
4
8
6 second isometric
4-0-1-6
80 secs
B
One-Arm Dumbbell Rows (no rest between arms)
4
12
+ NOS-X (last set)
4-0-1-0
80 secs
C1
Two-Arm High Cable Curls
3
15
C2
Prone Barbell Spider Curls
3
12
C3
Low Cable, Cable Curls facing away from apparatus
3
21
SET / WEIGHT / REPS
4-0-1-0
4-0-1-0 + NOS (last set)
4-0-1-0 4-0-1-0
80 secs
+ Optional: abs / core
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PHASE 6 - WORKOUT 3 (AM): EXERCISE
QUADS / HAMS
SETS
TARGET REPS
*
DURATION: 61 MINS
TEMPO
REST
A
Single Leg Leg Press OR Reverse Lunges (DB’s besides hips)
4
15
4-0-1-0
0 (80 after final set)
B
Barbell Back Squats
6
8
4-0-1-0
2 mins
C
Dumbbell Squats - Heels Elevated
4
21
4-0-1-0
40 secs
D
Seated Hamstring Curls OR Glute-Ham Raises
3
21
4-0-1-0
40 secs
E
Barbell Stiff-Leg Deadlifts
3
15
+ NOS (last set)
4-0-1-0
40 secs
F
Leg Press (feet high, wide and externally rotated)
4
12
+ NOS (last set)
4-0-1-0
40 secs
bottom half reps only
SET / WEIGHT / REPS
+ Optional: calves
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PHASE 6 - WORKOUT 3 (PM): EXERCISE
HAMS / QUADS
DURATION: 60 MINS
SETS
TARGET REPS
*
TEMPO
REST
1 1/2’s*
4-0-1-0
0 (2m after final set)
A
Barbell Reverse Lunges (all one side then the other)
4
21
B1
Barbell Front Squats
4
15
3-0-1-0
B2
Barbell Back Squats
4
10
4-0-1-0
B3
Leg Press - Feet High & Wide (glute / hamstring emphasis)
4
15
4-0-1-0
B4
Lying Leg Curls - Body Extended
4
6
4-0-1-0
B5
Lying Leg Curl - Body Flexed
4
6
B6
Dumbbell Walking Lunges
4
15
+ 10 partials (all sets)
SET / WEIGHT / REPS
4-0-1-0 4-0-1-0
3 mins
* perform the ½ rep at the bottom + Optional: calves
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PHASE 6 - WORKOUT 4: EXERCISE
BACK / CHEST / ARMS
SETS
TARGET REPS
*
DURATION: 71 MINS
TEMPO
REST
A1
Underhand 1-Arm DB Rows (externally rotate so palm faces forward)
5
10
4-0-1-0
A2
Flat Dumbbell Bench Press
5
12
4-1-1-1
B1
Seated Cable Rows (shoulder-width grip)
4
10
B2
60º Incline Dumbbell Press
4
10
C1
Reverse-Grip Pulldowns (FULL retraction and depression)
3
15
C2
Plyo Pushups
3
21
D1
Overhead Rope Extensions
3
12
+ NOS-X (last set)
4-0-1-2
D2
Incline Dumbbell Curls
3
12
+ NOS-X (last set)
4-0-1-0
40 secs
E
Standing Barbell Curls
3
12
+ NOS (last set)
4-0-1-0
40 secs
* note the tempo
40 secs
* 5-0-2-2 4-0-1-0
** note the tempo
SET / WEIGHT / REPS
40 secs
** 4-4-4-0 4-0-1-0
40 secs
+ Optional: abs / core
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PHASE 6 - WORKOUT 5: EXERCISE
QUADS / HAMS
DURATION: 61 MINS
SETS
TARGET REPS
*
TEMPO
REST
A
Leg Press (feet low)
4
8
+ CS-6 Sets
4-0-1-0
80 secs
B
Leg Extensions
4
8
+ CS-6 Sets
4-0-1-0
80 secs
C
Lying Leg Curls - Body Extended
4
10
BPak Strip Sets (all sets)
4-0-1-0
80 secs
D
Glute-Ham Raises
5
8
4-0-1-0
40 secs
SET / WEIGHT / REPS
+ Optional: calves
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PHASE 6 - WORKOUT 6 (AM): EXERCISE
HAMS / BACK / SIDE DELTS
SETS
TARGET REPS
*
TEMPO
REST
4-0-1-0
80 secs
A
Stiff-Leg Deadlifts
4
21
B
Deadlifts (bent-knee)
4
8
+ NOS (last set)
4-0-1-0
80 secs
C
Reverse-Grip Pull-Ups (assisted or bands)
4
8
+ NOS (ALL sets)
4-0-1-0
80 secs
D
Seated Dumbbell Lateral Raises
4
8
+ NOS (ALL sets)
4-0-1-0
80 secs
DURATION: 58 MINS
SET / WEIGHT / REPS
+ Optional: abs / core
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pro level Printable Workout Sheets PHASE 6 - WORKOUT 6 (PM): EXERCISE
REAR DELTS / BACK / HAMS
SETS
TARGET REPS
*
TEMPO
REST
A1
Bent Over Dumbbell Lateral Raises
4
12
A2
Bent Over Cable Lateral Raises(chest up)
4
12
+ NOS (last set)
4-0-1-0
40 secs
B
Reverse-Grip Pulldowns
4
10
2 Sec Stretch
4-2-1-0
40 secs
C
Straight-Arm Cable Pullovers
4
21
4-0-1-0
40 secs
D
Bent Barbell Rows (outward intention)
6
8
4-0-1-0
40 secs
E1
Lying Leg Curls - Toes out
5
12
4-0-1-0
E2
Lying Leg Curls - Toes neutral
5
12
4-0-1-0
E3
Lying Leg Curls - Toes In
5
12
4-0-1-0
DURATION: 62 MINS
SET / WEIGHT / REPS
4-0-1-0
+ NOS (last set)
80 secs
+ Optional: abs / core
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pro level Printable Workout Sheets
PHASE 6 - WORKOUT 7: EXERCISE
CHEST / ARMS
DURATION: 82 MINS
SETS
TARGET REPS
*
TEMPO
REST 40 secs
A
Flat BB Bench Press with thin red bands (3 sets narrow-grip, 3 sets 4” wider)
6
12
+ NOS (last set)
4-0-1-2
B1
Incline Dumbbell Press
4
10
+ NOS-X (last set)
4-0-1-0
B2
Cable Crossovers
4
10
4-0-1-2
40 secs
D1
Plyo Pushups
4
15
4-0-1-0
40 (this is correct)
D2
Pushups
4
15
4-0-1-0
40 secs
E
Machine Preacher Curls
4
12
4-0-1-2
40 secs
F
Incline Dumbbell Curls
3
21
4-0-1-0
40 secs
G1
Standing Barbell Reverse Curls
3
10
4-0-1-0
G2
Standing Barbell Curls
3
10
4-0-1-0
40 secs
H
Reverse-Grip Tricep Pushdowns (cambered or E.Z bar)
5
8
4-0-1-1
40 secs
+ NOS (last set)
+ NOS-X (last set)
SET / WEIGHT / REPS
+ Optional: calves
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