Workout Routine

MICROCYCLE 1

Sets

Reps

Tempo

Rest

Chin Up

4

8

4010

90

Incline Bench Press

4

8

4010

90

Rack Deadlift

4

8

2111

90

Triceps Dips

4

8

4010

90

High Pull

4

8

2110

45

Decline plank with alternate foot touch (Ball foot swap)

4

25

2010

45

Sets

Reps

Tempo

Rest

Squat

4*

8

4010

90

Lying Hamstring Curl

6

6

4010

90

Incline back extension

4

8

4011

0

Calf Raise

4

12

4010

90

Hanging Leg Raise

4

15

3010

0

Decline dumbbell crunch

4

12

3010

90

MICROCYCLE 1

MICROCYCLE 2

Sets

Reps

Tempo

Rest

Pull-up

3

12

3111

60

Seated barbell shoulder press

3

12

4010

60

Band pull

3

15

20X1

10

Bent-over row

3

12

3010

75

Dumbbell Pull-over

3

10

4111

0

Close-grip lat pulldown

3

10

3011

10

Face pull

3

15

2010

90

Lateral Raise

3

15

2010

45

Incline Bench shrug

3

15

2011

45

Sets

Reps

Tempo

Rest

Incline dumbbell bench press

3

12*

4010

90

Guillotine Press (over neck)

3

10*

4010

90

Decline Bench press

3

12

3010

60

EZ Bar preacher curls

3

12

4010

60

Incline bench hammer curl

3

10

3010

45

Decline EZ bar triceps press

3

12

3110

45

Cable triceps press-down

2

30**

2010

0

Close grip cable biceps curl

2

24**

2010

0

Sets

Reps

Tempo

Rest

Front squats

2

4

6010

90

Kneeling hamstring curl

4

4

4010

90

Front squats

2

20

3011

180

Incline back extension

3

12

3012

10

Reverse back leg raise

3

10

3011

10

Dumbbell step-up

3

15

2010

180

Leg press

3

45*

2010

60

Farmer’s walk

3

40m

X

90

MICROCYCLE 2

*Last set drop set

**All sets drop set

MICROCYCLE 2

*15 reps with close feet, 15 with hip width feet, 15 with wide feet

MICROCYCLE 3

Sets

Reps

Tempo

Rest

Underhand lat pulldown

2

10

4010

60

Seated cable row

2

10*

3010

60

Reverse Bench Row

1

10*

3010

90

Seated dumbbell shoulder press

1

15

3010

90

Cable lateral raise

2

12*

3010

60

Face pull

2

12*

3010

60

Sets

Reps

Tempo

Rest

Incline dumbbell bench press

2

10

3010

90

Incline dumbbell fly

2

12

3010

90

Pectoral/triceps dip

1

F*

4010

90

Spider Curl

2

12

3011

60

Decline EZ bar triceps EXTENSION

2

12

4010

60

Standing cable hammer curl

2

12**

3010

60

Incline EZ-bar triceps PRESS

2

12***

4010

60

Diamond press-up

1

F*

3010

0

*Last set is drop-set MICROCYCLE 3

*3 times to failure, 20 sec pause at top position **Last set drop set ***Straight into diamond press MICROCYCLE 3

Sets

Reps

Tempo

Rest

Lying hamstring curl

2

6*

4010

30

Squat

2

12**

3010

60

Leg press

1

50

1010

120

Farmer’s walk

4

40m

X

0

Reverse Sled drag

4

40m

X

90-120

Decline plank with foot touch

4

24

2111

30

Garhammer raise

4

12

2010

60

*Final set drop set **Increase weight to failure at 6 reps, reduce and perform 6 more, repeat twice more for 4 parts

MICROCYCLE 4

Sets

Reps

Tempo

Rest

Rack Deadlift

5

5

3111

90

Seated Barbell shoulder press

5

5

4010

90

Reverse incline dumbbell row

4

6

3010

90

Dumbbell high pull

4

6

2010

90

Incline reverse dumbbell fly

3

15

3010

0

Dumbbell shrug

3

15

2010

0

Face pull

3

15

2010

60

Sets

Reps

Tempo

Rest

Incline bench press

5

5

4010

90

Underhand grip chin up

5

5

4010

90

Triceps dip

4

7

3010

75

Preacher dumbbell hammer curl

4

7

3010

75

Barbell rollout

4

6

4010

60

Hanging leg raise

4

12

4010

90

Sets

Reps

Tempo

Rest

Squat

6*

6

4010

150

Lying hamstring curl

6*

4

4011

120

Reverse dumbbell sled drag

4

40m

X

0

Dumbbell step-up

4

15

2010

90

MICROCYCLE 4

MICROCYCLE 4

*After final set, reduce weight and perform 25 reps

MICROCYCLE 5

Sets

Reps

Tempo

Rest

Pull up

3

6

4010

10

Dumbbell pullover

3

8

3010

10

Seated cable row

3

8

3010

10

Rack Deadlift

3

10

2111

120

Seated shoulder press

3

6

4010

0

Cable lateral raise

3

10

2010

0

Cable upright row

3

12

2010

90

Sets

Reps

Tempo

Rest

Incline dumbbell bench press

3

6

3110

10

Decline bench press

3

6

4010

10

Dumbbell bench press

3

6

4010

90

EZ bar preacher curl

3

6

4010

10

Incline dumbbell curl

3

6

3110

10

Kneeling overhead cable curl (Underhand grip, pull behind head facing station)

3

6

3011

10

Triceps dips

3

6

4010

10

Decline lying triceps extension

3

6

4010

10

Standing overhead triceps extension (Rope pull away from station)

3

6

3110

45

MICROCYCLE 5

Sets

Reps

Tempo

Rest

Lying hamstring curl

4

6

3010

10

Weighted gluteus bridge

4

6

2011

0

Walking dumbbell lunge

4

40m

X

90

Front squat (complete in 25 mins)*

10

6

3010

0

Squat (complete both in 25 mins)*

10

9

3010

60

Barbell rollout

4

6

4010

0

Hanging leg raise

4

12

4010

30

Decline dumbbell crunch

4

12

2010

60

MICROCYCLE 5

MICROCYCLE 6

Sets

Reps

Tempo

Rest

Lat pull-down

2

10

4010

90

Seated cable row

2*

10

3010

90

Reverse bench row

1*

10

3010

0

Seated dumbbell shoulder press

1

15

3010

30

Cable lateral raise

2*

12

3010

0

Face pull

2*

12

3010

30

Barbell rollout

2

8

4010

60

Sets

Reps

Tempo

Rest

Incline bench press

2

10

3010

30

Incline dumbbell fly

2

12

3010

30

Triceps dips

1

F*

4010

90

Spider curl (Standing preacher curl)

2

12

3011

0

Decline EZ bar triceps extension

2

12

4010

90

Standing cable hammer curl

2

12**

3010

0

Incline EZ bar triceps press

2

12+

4010

0

Diamond press up

1

F

2010

90

*Final set drop set MICROCYCLE 6

*3 times to failure, isolate at top position 20 seconds **Final set drop set +Straight into last set MICROCYCLE 6

Sets

Reps

Tempo

Rest

Lying hamstring curl

2*

6

4010

90

Squat

2*

12

3010

120

Leg press

1

50

1010

180

Farmer’s walk

4

30m

X

0

Reverse sled drag

4

30m

X

180

Decline dumbbell crunch

4

12

3010

30

Toes to bar

4

10

3010

0

Hanging leg raise

4

10

3010

60

*All sets are drop sets, you should be failing at stated rep amounts

MICROCYCLE 7

Sets

Reps

Tempo

Rest

Pull up

3

8

4010

10

Dumbbell pull over

3

10

3111

0

Seated cable row

3

12

3010

90

Reverse bench row

3

12

3011

0

Seated dumbbell shoulder press

3

10

4010

90

Incline reverse dumbbell fly

3

20

2010

0

Face pull

3

20

2010

90

Sets

Reps

Tempo

Rest

Incline dumbbell bench press

3

10

4010

90

Incline dumbbell fly

3

10

3110

0

Triceps dip

3

10

4010

90

Incline dumbbell curl

3

10

3111

0

Decline EZ bar triceps press

3

12

4010

90

EZ bar preacher curl

3

10

3010

0

Standing overhead cable triceps extension

3

10

3010

90

Sets

Reps

Tempo

Rest

Squat

5

12

4010

60

Walking dumbbell lunge

5

70m

X

120

Reverse sled drag

5

70m

X

180

Calf raise

4

15

2010

90

MICROCYCLE 7

MICROCYCLE 7

MICROCYCLE 8

Sets

Reps

Tempo

Rest

Walking dumbbell lunge

5

40m

2010

0

Hex bar Deadlift

5

20

2010

0

Lying hamstring curl

5

10

2011

0

Sissy squat

5

15

2010

120

Incline dumbbell curl

4

15

2010

0

Decline EZ bar triceps press

4

15

2010

0

Incline hammer curl

4

15

2011

0

Decline EZ bar triceps extension

4

15

2010

90

Sets

Reps

Tempo

Rest

Chin up

3

12

2010

0

Triceps dip

3

15

2010

75

Reverse bench row

3

12

2010

0

Incline dumbbell bench press

3

12

2010

75

Seated cable row

3

15

3010

0

Dumbbell bench press

3

15

3010

75

Face pull

3

15

2011

0

Cable crossover

3

25

3011

60

MICROCYCLE 8

Tempo: Speed at which lift and lower weight during rep 1st number: Time weight is lowered 2nd number: Time movement is held at bottom bo ttom 3rd number: Time weight is lifted 4th number: Time held at top of movement X - Explosive lift Workout days: M1 - 1 through to 8 M2 - 9 through to 17 M3 - 18 through to 20 M4 - 21 through to 29 M5 - 30 through to 38 M6 - 39 through to 41 M7 - 42 through to 44 M8 - 45 through to 47