Mi 40 x Pro Advanced

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BEN

P

AKULSKI

PRESENTS…

PRO LEVEL

PRINTABLE WORKOUT

SHEETS

JosÃ© RincÃ³n JosÃ© RincÃ³n Issued: 2014-11-19 Issued: 2014-11-19

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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 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

PHASES DAY 1DAY 1

(E.G MON) (E.G MON) DAY 2 DAY 2 (E.G TUE) (E.G TUE) DAY 3 DAY 3 (E.G WED (E.G WED DAY 4 DAY 4 (E.G (E.G THUR) THUR) DAY 5 DAY 5 (E.G FRI) (E.G FRI) DAY 6 DAY 6 (E.G SAT) (E.G SAT) DAY 7 DAY 7 (E.G SUN)

(E.G SUN) COMMENTSCOMMENTS

PHASE 1 PHASE 1 Chest Chest Front Delts Front Delts Biceps Biceps (Abs/Core) (Abs/Core) Back Back Rear Delts Rear Delts Triceps Triceps (Calves 1) (Calves 1) Quads Quads Hams Hams (Abs/Core) (Abs/Core) Biceps Biceps Chest Chest Side Delts Side Delts Front Delts Front Delts (Calves 2) (Calves 2) Triceps Triceps Back Back (Abs/Core) (Abs/Core) Hams Hams Quads Quads (Calves 1) (Calves 1) OFF OFF (extreme (extreme high high kcal day) 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

PHASE 2 PHASE 2 Chest Chest Front Delts Front Delts Side Delts Side Delts Biceps Biceps (Abs/Core) (Abs/Core) Back Back Rear Delts Rear Delts Triceps Triceps (Calves 2) (Calves 2) Quads Quads Hams Hams (Abs/Core) (Abs/Core) Biceps Biceps Chest Chest Delts Delts Side Delts Side Delts (Calves 1) (Calves 1) Triceps Triceps Back Back (Abs/Core) (Abs/Core) Hams Hams Quads Quads (Calves 2) (Calves 2) OFF OFF (extreme (extreme high high kcal day) kcal day) As Above As Above PHASE 3 PHASE 3 OFF OFF (mod-erate kcals erate kcals (mod/low (mod/low carb)) carb)) Chest Chest Back Back (Abs/Core) (Abs/Core) Quads Quads (Calves 1) (Calves 1) Side Delts Side Delts Arms Arms (Abs/Core) (Abs/Core) Chest Chest Delts Delts Rear Delts Rear Delts Back Back (Calves 2) (Calves 2) Hams Hams Quads Quads (Abs/Core) (Abs/Core) OFF

OFF Power Power / / Hypertrophy Hypertrophy PhasePhase

PHASE 4 PHASE 4 Chest Chest Side Delts Side Delts (Calves 1) (Calves 1) Back Back Hams Hams (Abs/Core) (Abs/Core) Quads Quads (Calves 2) (Calves 2) O OFFFF SSqquuaatt Bench Bench Deadlift Deadlift (Abs/Core) (Abs/Core) Arms Arms Side Delts Side Delts (Calves 1) (Calves 1) OFF

OFF Strength Strength / / High High Threshold Threshold TrainingTraining

PHASES PHASES 5 & 6 5 & 6 Chest Chest Back Back (Abs/Core) (Abs/Core) Quads Quads Biceps Biceps (Calves 2) (Calves 2) + HIIT + HIIT Hams Hams Side Delts Side Delts Delts Delts Triceps Triceps (Abs/Core) (Abs/Core) OFF

OFF PHASE 6PHASE 6

Chest Chest Delts Delts Triceps Triceps (Calves 1) (Calves 1) (am + pm) (am + pm) Back Back Biceps Biceps (Abs/Core) (Abs/Core) (am + pm) (am + pm) Quads Quads Hams Hams (Calves 2) (Calves 2)

Phase 5: Deload Phase (4 days)

Back Back Chest Chest Arms Arms (Abs/Core) (Abs/Core) Quads Quads Hams Hams (Calves 1) (Calves 1) (am + pm) (am + pm) Hams,Back Hams,Back Side Delts Side Delts Rear Delts Rear Delts (Abs/Core) (Abs/Core) Chest Chest Arms Arms (Calves 2) (Calves 2) Quads Quads Hams Hams (Abs/Core) (Abs/Core) -- -

-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.

1. the

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.

2. the

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.

1. perform

perform

a

4

4 second

second

eccentric

2.

2. rest fo

rest fo

r 3 se

conds f

ollowing

the ecce

ntric

3.

3. perform

perform

a 2

second

concentric

4.

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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.

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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

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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

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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)

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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.

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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

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

heart-rate 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 DURATION: 68 MINS

EXERCISE SETS TARGET

REPS * TEMPO REST SET / WEIGHT / REPS A Incline BB Bench Press (shoulder-width-grip) 4 8 4-0-1-0 80 secs

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

D1 Cable Crossovers_{(bring cables from slightly below shoulder height to chin)} 3 15 4-1-1-0

D2 PlyoPush-Ups 3 21 4-0-1-0

D3 Plate “Bus Driver” Front Raises 3 12 4-0-1-0 80 secs

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

F BarbellPreacherCurls 3 12 2-second_isometric 4-0-2-2 40 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

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PHASE 1 - WORKOUT 2:

BACK / REAR DELTS / TRICEPS DURATION: 62 MINS

REPS * TEMPO REST SET / WEIGHT / REPS A Seated Cable Row (Outward intention)_{(Shoulder-width grip, bar to stomach)} 4 10 * 4-0-1-2 40 secs

B Bent Barbell Rows (outward intention) 7 _7,10,14,2114,10,7 4-0-1-0 40 secs

C Reverse Grip (Assisted or bands) PullUps 4 10 + NOS-X

D Supine 60º Incline Cable Pulldowns 4 10 4-0-1-0 40 secs

E1 Bent Over Dumbbell Lateral Raises 4 10 + NOS

(last set) 4-0-1-0

E2 Bent Over Cable Lateral Raises 4 10 + NOS

F1 Double-Rope Tricep Pressdowns with elbows back 3 15 _isometric2 sec 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 * 2 second isometric holds each rep, plus 5 partials at the end of each set

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PHASE 1 - WORKOUT 3:

QUADS / HAMS DURATION: 63 MINS

REPS * TEMPO REST SET / WEIGHT / REPS A LegExtensions 3 7 5-7second

isometric 4-0-1-(5-7) 40 secs

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 BarbellBackSquats 6 21, 14, 10

10, 10, 10 4-0-1-0 80 secs

D LegPress(feetlow) 4 10 _{(last set)}+ NOS 4-0-1-0 80 secs

E SeatedLegCurls 3 21 _FailureAvoid 4-0-1-0 40 secs

F Lying Leg Curl - Body Extended 7 7 * 4-0-1(2)-0 40 secs * 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.

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PHASE 1 - WORKOUT 4:

BICEPS / CHEST / SI DE DELTS +

FRONT DELTS DURATION: 64 MINS EXERCISE SETS TARGET

REPS * TEMPO REST SET / WEIGHT / REPS A1 BarbellPreacherCurls 4 7 5 second

isometric 4-0-1-5

A2 InclineDumbbellCurls 4 7 _{(last set)}+ NOS-X 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 _eccentric7 second 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 80secs

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PHASE 1 - WORKOUT 5:

TRICEPS / BACK DURATION: 66 MINS

REPS * TEMPO REST SET / WEIGHT / REPS A Incline (slight) Barbell Tricep Extensions 7 7 4-0-1-0 80 secs

B Seated Overhead Cable Tricep Extensions 3 8 + NOS

(ALL sets) 4-0-1-0 40 secs

C BenchTricepDips 3 8 + NOS

D Deadlifts (bent-knee) with orange bands 6 12,8,6_12,8,6 4-0-1-0 40 secs

E1 Wide-GripPull-Ups 4 10 2 second

stretch 4-2-1-0

E2 Reverse-Grip Pulldowns (outward intention) 4 14* 4-0-1-0 40 secs

F Machine Row (any) (maximal intention) 3 3 ** note the_tempo ** 10-3-10-0 80 secs “* sets 1 & 2: 14 vertical, sets 3 & 4: 14 leaning back

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PHASE 1 - WORKOUT 6:

HAMSTRINGS / QUADS DURATION: 61 MINS

REPS * TEMPO REST SET / WEIGHT / REPS A Lying Leg Curls - Body Extended 7 7 4-0-1-0 80 secs

B1 Dumbbell Lunges - DB’s slightly in front of knees 4 7,7,14,14 * 4-0-1-0

B2 Dumbbell Squats - DB’s beside hips 4 7,7,14,14 4-0-1-0 40 secs

C Glute-Ham Raises OR Barbell Glute Bridges 4 7,14,7,14 _concentric4 second 4-0-1-4 40 secs

D1 Stiﬀ-LegDeadlifts 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 80secs

* 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

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PHASE 2 - WORKOUT 1:

CHEST / FRONT + SIDE DELTS / BICEPS DURATION: 61 MINS

REPS * TEMPO REST SET / WEIGHT / REPS A 30º Incline Dumbbell Press 4 10 4-0-1-0 40 secs

B 60º Incline Dumbbell Press 4 10 + 5 partials

(all sets) 4-0-1-0 40 secs

C1 FlatDumbbellFlyes 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 80 secs

D1 Floor Lying Cable Front Raises 3 10 2 sec

eccentric 4-0-1-2

D2 Standing Two-Arm Cable Lateral Raises 3 15 3-0-1-0 40 secs

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 40 secs

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PHASE 2 - WORKOUT 2:

BACK / REAR DELTS / TRICEPS DURATION: 62 MINS

REPS * TEMPO REST SET / WEIGHT / REPS A1 Wide Grip (Assisted or bands) Pull Ups 6 8 + NOS-X (last

set) 4-0-1-0 40 secs

A2 Reverse-Grip Barbell Rows (outward intention) 6 8 4-0-1-0 40 secs

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 1 1/2’s * 4-0-1-0 80 secs

E Overhead Rope Extensions 4 10 4-0-1-0 40 secs * perform the 1/2 rep from the bottom

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PHASE 2 - WORKOUT 3:

REPS * TEMPO REST SET / WEIGHT / REPS A BarbellBackSquats 6 8 4-0-1-0 2mins

B Heels elevated Dumbbell Squats_{(DB’s in front of knees)} 6 12 6 second

ec-centric 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 4-0-1-0

D2 Lying Leg Curls - Body Flexed 6 10 + 10 partials

E Barbell Glute Bridges 3 21 + 5 partials

*

perform the ½ rep at the bottom

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PHASE 2 - WORKOUT 4:

BICEPS / CHEST / DELTS DURATION: 61 MINS

REPS * TEMPO REST SET / WEIGHT / REPS 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 40secs

B1 Incline Alternating DB Curls_{(non-working arm held in contraction)} 4 8 4-0-1-0

B2 45º Incline Dumbbell Press 4 8 + NOS-X (last_set) 4-0-1-0 40 secs

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 80secs

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 + 5 partials_{(all sets)} 4-0-1-0 40 secs * bottom half reps only, plus NOS-X after last set

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PHASE 2 - WORKOUT 5:

TRICEPS / BACK DURATION: 69 MINS

REPS * TEMPO REST SET / WEIGHT / REPS A Cable Cross Tricep Extension_{with elbows retracted (strict/no cheating)} 5 15 * 4-0-1-0 40secs

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 80secs C Tricep Pressdowns 4 10 _{(last set)}+ NOS-X 4-0-1-0 80 secs D Deadlift (bent-knee) 4 7,7,14,21 4-0-1-0 40 secs

E1 Machine Rows (any) 4 8 _{(last set)}+ NOS-X 4-0-1-2

E2 Bodyweight Parallel Bar Dips - Feet in Front_{(slight forward lean)} 4 To Failure 4-0-1-0 40 secs

* 1 1/2’s (the 1/2’s should be in the top half of this movement)

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PHASE 2 - WORKOUT 6:

HAMSTRINGS / QUADS DURATION: 63 MINS

REPS * TEMPO REST SET / WEIGHT / REPS A Glute-Ham Raises OR Lying Leg Curls_{(body extended)} 5 12 4-0-1-1 40secs

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 _{(last set)}+ NOS-X 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 40secs * perform the ½ rep at the bottom

(27)

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PHASE 3 - WORKOUT 1:

CHEST / BACK DURATION: 61 MINS

REPS * TEMPO REST SET / WEIGHT / REPS 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 FlatDumbbellFlys 4 8 6-0-1-0

D2 Two-Arm Bent-Over Dumbbell Rows 4 8 4-0-1-0 40 secs

E Deadlift (bent-knee) 6 12 Stick to rest

period! 4-0-1-0 40 secs

(28)

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PHASE 3 - WORKOUT 2:

REPS * TEMPO REST SET / WEIGHT / REPS A Barbell Front Squats 6+1 6x6

1x25 4-1-1-1 2 mins

B Leg Press (feet low) 4+1 _1x404x8 * 4-0-1-0 40 secs

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

* 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)

(29)

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PHASE 3 - WORKOUT 3:

SIDE DELTS / ARMS DURATION: 61 MINS

REPS * TEMPO REST SET / WEIGHT / REPS A1 Seated Dumbbell Lateral Raises 5 8 4-0-1-0

A2 CableLateralRaises 5 8 4-0-1-0 40secs

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 _isometric2 second 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 MachineTricepDips 3 10

BPak Strip Sets(all

sets)

4-0-1-0 80 secs

(30)

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PHASE 3 - WORKOUT 4:

CHEST / DELTS / BACK DURATION: 69 MINS

REPS * TEMPO REST SET / WEIGHT / REPS A 45º Incline Dumbbell Press 4+1 4 x 6

1 x 20 4-0-1-0 80 secs

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

D1 Seated Dumbbell Overhead Press 3 12 4-0-1-0

D2 Bent Over Dumbbell Lateral Raises 3 12 * 4-0-1-0 40 secs

E Reverse Grip Pull Ups (with orange band) 4 8 4-0-1-0 80 secs

F1 BentBarbellRows 5 8 4-0-1-0

F2 Deadlifts(bent-knee) 5 8 4-0-1-0 2mins * following the ﬁnal rep of each set, perform one drop set with a 20% decrease in weight aiming for 5 - 8 reps

(31)

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PHASE 3 - WORKOUT 5:

HAMS / QUADS DURATION: 61 MINS

REPS * TEMPO REST SET / WEIGHT / REPS

A Lying Leg Curls - Body Extended 6 6 + 10 partials

(all sets) 4-0-1-0 40 secs B1 Leg Press - Feet Narrow

(feet and knees touching) 4 10 4-0-1-0

B2 Leg Press - Feet Wide 4 10 1 1/2’s* 4-0-1-0 80 secs C Wide Stance Barbell Back Squats

(glute emphasis) 8 8 4-0-1-0 80secs D1 Heels Elevated Dumbbell Squats 5 15 4-0-1-0

D2 Stiﬀ leg Dumbbell Deadlift - Toes Elevated 5 21 4-0-1-0 80 secs

* perform the ½ rep at the bottom

(32)

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PHASE 4 - WORKOUT 1:

CHEST / SIDE DELTS DURATION: 62 MINS

REPS * TEMPO REST SET / WEIGHT / REPS 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 PlyoPushups 6 _{(or failure)}21 * 4-0-1-0 80 secs

D Dumbbell Overhead Press 4 8 4-0-2-0 80 secs

E 45º Incline Side Lying One-Arm Dumbbell Lateral_Raises 3 12 4-0-1-0 0 (40 after_{ﬁnal set)}

F Seated Two-Arm Dumbbell Lateral Raises 3 21 + NOS

(last set) 4-0-1-0 40 secs * 3 sets narrow hand spacing, 3 sets wide

(33)

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PHASE 4 - WORKOUT 2:

BACK / HAMS DURATION: 64 MINS

REPS * TEMPO REST SET / WEIGHT / REPS A Bent Barbell Rows (outward Intention) 6 8 + NOS

(last set) 3-0-1-0 2 mins

B One-Arm Dumbbell Rows 3 6 3-0-1-0 80 secs

C Incline Prone Two-Arm Dumbbell Rows 3 8 + NOS-X

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 2mins

(34)

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PHASE 4 - WORKOUT 3:

QUADS DURATION: 60 MINS

REPS * TEMPO REST SET / WEIGHT / REPS A Barbell Front Squats - Heels Elevated 1-2” 4 8 4-0-1-0 2 mins

B Dumbbell Squats (DB’s beside hips) 4 8 + NOS-X

C Bulgarian Split Squats - front foot on a 6” box (back_{foot on bench)} 4 21 4-0-1-0 0 (2m after ﬁnal set)

D LegPress(feetlow) 3 6 note the_tempo 6-0-6-0 80 secs

E LegExtensions 3 8 BPak Strip Sets(all sets) 4-0-1-0 80 secs + Optional: calves

(35)

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PHASE 4 - WORKOUT 4:

SQUAT / BENCH / DEADLIF T DURATION: 53 MINS

REPS * TEMPO REST SET / WEIGHT / REPS 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 2mins

(36)

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PHASE 4 - WORKOUT 5:

ARMS / SIDE DELTS DURATION: 52 MINS

REPS * TEMPO REST SET / WEIGHT / REPS A StandingBarbellCurls 4 8 4-0-1-0

40 (80 after ﬁnal

set)

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 40secs

C Incline Dumbbell Curls 3 8 + NOS-X (last_{2 sets)} 3-1-1-2 40 secs

D TricepPressdowns 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 4-0-1-0

E2 Seated Dumbbell Lateral Raises 3 10 _{Sets(all sets)}BPak Strip 3-0-1-1 80 secs

(37)

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PHASE 5 - WORKOUT 1:

CHEST / BACK DURATION: 49 MINS

REPS * TEMPO REST SET / WEIGHT / REPS A1 Flat Barbell Bench Press 4 10 4-1-1-0 40 (this is

correct)

A2 Wide-GripPull-Ups 4 10 4-1-1-0 40secs

B1 Incline Dumbbell Flys 3 10 4 sec

concentric 4-0-4-0

B2 Reverse-Grip Pull-Ups with orange bands 3 10 4-0-1-0 80 secs

C Incline Dumbbell Press 3 15 1 1/2’s* 4-0-1-0 40 secs

D Two-Arm Bent-Over Dumbbell Rows 3 10 4-0-1-0 40 secs

E1

Cable Crossovers

(cable height high, hands together in front of thighs at the bottom)

2 10 4-0-1-0

E2 Cable Crossovers (step forward and extend arms in_{front to chin height)} 2 10 _{(last set)}+ NOS-X 4-0-1-0 40 secs

F MachineRows(any) 3 10 _isometric3 second 4-0-1-3 40 secs * perform the ½ rep at the bottom

(38)

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PHASE 5 - WORKOUT 2:

QUADS / BICEPS DURATION: 61 MINS

REPS * TEMPO REST SET / WEIGHT / REPS A LegPress(feetlow) 4 15 4-0-1-0 2mins

B LegExtensions 3 15 4-0-1-0 2mins

C Reverse Lunges_{(all reps on one side, then the other)} 3 15 _eccentric6 sec 6-0-2-0 0 (40 after_{ﬁnal set)}

D Incline Dumbbell Curls 3 8 _{(last set)}+ NOS-X 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 + NOS-X

(39)

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PHASE 5 - WORKOUT 3:

HAMS / DELTS / TRICEPS DURATION: 61 MINS

REPS * TEMPO REST SET / WEIGHT / REPS A Glute-Ham Raises_{(squeezing a 2-3" ball between knees)} 3 15 4-0-1-0 80secs

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

D1 Seated Dumbbell Lateral Raises 3 6 4-0-1-0

D2 Standing Cable Lateral Raises 3 15 + 10 partials

E Dumbbell Overhead Press 3 8 4-0-1-0 40 secs

F Lying Barbell Tricep Extensions 3 21 4-0-1-0 40 secs

G1 Overhead Rope Extensions 3 15 4-0-1-0

G2 Close-GripPushups 3 21 4-0-1-0 40secs

(40)

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*** PAY CLOSE ATTENTION TO THE PRESCRIBED REST PERIODS THIS PHASE, DO NOT EXCEED THEM!!! ***

PHASE 6 - WORKOUT 1:

CHEST / DELTS / TRICEPS DURATION: 77 MINS

REPS * TEMPO REST SET / WEIGHT / REPS

A FlatDumbbellPress 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 FlatDumbbellFlys 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 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

(41)

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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):

BACK / BICEPS DURATION: 64 MINS

REPS * TEMPO REST SET / WEIGHT / REPS A1 Deadlift (bent-knee) with Orange Bands 6 21,14,7,

7,14,21 4-0-1-0

2 min (this is correct)

A2

Reverse-Grip Pull-Ups with 2 Orange Bands (for NOS-X: bodyweight, then 1 band, then 2 bands, done)

6 8 _{(last set)}+ NOS-X 3-0-1-0 80 secs

B One-Arm Dumbbell Rows 4 12 _{(last set)}+ NOS-X 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 80secs

(42)

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PHASE 6 - WORKOUT 2 (PM):

BACK / BICEPS DURATION: 66 MINS

REPS * TEMPO REST SET / WEIGHT / REPS A1 60º Incline Supine Overhead Reverse-Grip Pulldowns 4 15 + NOS-X

(last set) 4-0-1-0

A2 SeatedCableRows 4 15 + 5 partials_{(all sets)} 4-0-1-0

A3 Reverse-Grip Pulldowns_{(slight backward lean from hips, not spine)} 4 15 4-0-1-0

A4 Incline Prone Two-Arm Dumbbell Rows 4 8 _isometric6 second 4-0-1-6 80 secs

B One-Arm Dumbbell Rows_{(no rest between arms)} 4 12 _{(last set)}+ NOS-X 4-0-1-0 80 secs

C1 Two-Arm High Cable Curls 3 15 4-0-1-0

C2 Prone Barbell Spider Curls 3 12 _{(last set)}+ NOS 4-0-1-0

C3 Low Cable, Cable Curls facing away from apparatus 3 21 4-0-1-0 80 secs

(43)

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PHASE 6 - WORKOUT 3 (AM):

REPS * TEMPO REST SET / WEIGHT / REPS A Single Leg Leg Press OR Reverse Lunges_{(DB’s besides hips)} 4 15 4-0-1-0 0 (80 after

ﬁnal set)

B BarbellBackSquats 6 8 4-0-1-0 2mins

C Dumbbell Squats - Heels Elevated 4 21 bottom half

reps only 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

F Leg Press (feet high, wide and externally rotated) 4 12 + NOS

(44)

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PHASE 6 - WORKOUT 3 (PM):

HAMS / QUADS DURATION: 60 MINS

REPS * TEMPO REST SET / WEIGHT / REPS A Barbell Reverse Lunges (all one side then the other) 4 21 1 1/2’s* 4-0-1-0 0 (2m after

ﬁnal set)

B1 BarbellFrontSquats 4 15 3-0-1-0

B2 BarbellBackSquats 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 + 10 partials

(all sets) 4-0-1-0

B6 Dumbbell Walking Lunges 4 15 4-0-1-0 3 mins * perform the ½ rep at the bottom

(45)

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PHASE 6 - WORKOUT 4:

BACK / CHEST / ARMS DURATION: 71 MINS

REPS * TEMPO REST SET / WEIGHT / REPS 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 40 secs

B1 Seated Cable Rows (shoulder-width grip) 4 10 * note the

tempo * 5-0-2-2

B2 60º Incline Dumbbell Press 4 10 4-0-1-0 40 secs

C1 Reverse-Grip Pulldowns_{(FULL retraction and depression)} 3 15 ** note the

tempo ** 4-4-4-0

C2 PlyoPushups 3 21 4-0-1-0 40secs

D1 Overhead Rope Extensions 3 12 _{(last set)}+ NOS-X 4-0-1-2

D2 Incline Dumbbell Curls 3 12 + NOS-X

E Standing Barbell Curls 3 12 _{(last set)}+ NOS 4-0-1-0 40 secs

(46)

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PHASE 6 - WORKOUT 5:

REPS * TEMPO REST SET / WEIGHT / REPS 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-HamRaises 5 8 4-0-1-0 40secs

(47)

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PHASE 6 - WORKOUT 6 (AM):

HAMS / BACK / SIDE DELTS DURATION: 58 MINS

REPS * TEMPO REST SET / WEIGHT / REPS A Stiﬀ-LegDeadlifts 4 21 4-0-1-0 80secs

B Deadlifts (bent-knee) 4 8 + NOS

C Reverse-Grip Pull-Ups (assisted or bands) 4 8 + NOS

D Seated Dumbbell Lateral Raises 4 8 _{(ALL sets)}+ NOS 4-0-1-0 80 secs

(48)

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PHASE 6 - WORKOUT 6 (PM):

REAR DELTS / BACK / HAMS DURATION: 62 MINS

REPS * TEMPO REST SET / WEIGHT / REPS A1 Bent Over Dumbbell Lateral Raises 4 12 4-0-1-0

A2 Bent Over Cable Lateral Raises(chest up) 4 12 + NOS

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 + NOS

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 80 secs

(49)

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PHASE 6 - WORKOUT 7:

CHEST / ARMS DURATION: 82 MINS

REPS * TEMPO REST SET / WEIGHT / REPS A Flat BB Bench Press with thin red bands_{(3 sets narrow-grip, 3 sets 4” wider)} 6 12 + NOS

B1 Incline Dumbbell Press 4 10 _{(last set)}+ NOS-X 4-0-1-0

B2 CableCrossovers 4 10 4-0-1-2 40secs

D1 PlyoPushups 4 15 4-0-1-0 40 (this is_correct)

D2 Pushups 4 15 4-0-1-0 40secs

E Machine Preacher Curls 4 12 + NOS

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 + NOS-X