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16 Week Prep

This document contains a training program and diet plan for an individual named Paul Carter. It includes: - A sample upper body and lower body workout split with exercises like bench press, rows, squats and lunges. - Details on sets, reps and weight percentages for sample workouts on specific dates doing exercises like hack squats, RDLs and bench press. - Guidelines for a diet plan including macros and calorie intake for training days vs rest days as well as recommendations for carb and protein intake around workouts. - Additional notes on training techniques for areas like legs, back and arms including cues for squats, rows and curls.

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Gonçalo Calquinhas
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309 views6 pages

16 Week Prep

This document contains a training program and diet plan for an individual named Paul Carter. It includes: - A sample upper body and lower body workout split with exercises like bench press, rows, squats and lunges. - Details on sets, reps and weight percentages for sample workouts on specific dates doing exercises like hack squats, RDLs and bench press. - Guidelines for a diet plan including macros and calorie intake for training days vs rest days as well as recommendations for carb and protein intake around workouts. - Additional notes on training techniques for areas like legs, back and arms including cues for squats, rows and curls.

Uploaded by

Gonçalo Calquinhas
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as ODS, PDF, TXT or read online on Scribd
You are on page 1/ 6

Paul Carter

Lower
Leg Press 50%
SDL 2 sets
Bulgarian Split Squats 5 x 10-20
Calves/Abs

Rest

Dieta
First 3 workout days 2500 (first meal 500-600 kcals) carbs only after workout (50/20/30)
4 days at 1800 50/10/40 first meal (600 kcals)

Workout days whey 30 mins before training


Bcaa during training
50-75 carbs post workout with protein

Upper
Bench
Weighted Dips
1 shoulder
2 Lats

Lower
Hack Squat
RDL
Bulgarian Split
Calves/Abs

MV/MI

10/08/15
Bench 40(6) @8.5
BB row 32.5 (6)
DB shoulder 27.5 (8/6)
Chins 5(4) 10(3) BW (4)
Assistance
Cardio 20mins Liss

11/08/15
Hack Squat 10/20/30(5)@9.5
25(6/5)
RDL 50(6) @8.5
60(3) @9.5
50(4)@9.5
BSS 5kg
Calves 25kg
Cardio 10mins Liss

Page 1

Paul Carter
Upper
Rest
Bench 2sets
Incline Bench 350
BB row 2 x8 , 2x 12
Chin 5 x Amap
BB Curl 350
Pushdown 350
Rear Delts 350

Lower
Hack Squat 50% set
Unilateral Leg Press 350
Lunges 5 x10-20
Calves/Abs

Upper
Overhead Press 50%
CG Bench 2 Sets
Weighted Dips 350
DB Row 350
Weighted Chins 2 sets
Pinwheel Curl 350
Rear Delts 350

Volume
5.00%
10.00%
Upper
Incline Bench
CG Pause
1 shouldr
2 lats

Lower
Deadlift
Leg Press
Lunges
Calves/Abs

Optional
Traps/rear delts /arms

Page 2

Paul Carter

medium
high

Intensity
6-12
3-5

Page 3

Mountain DOg
Back
Rest pause (DB row/BB Row)
Constant Tension
Partials (machines)

Chest
Drop set on machines
Rest pause (Barbell or dumbells mostly)
Partials (Machines)

Row first
Cable Row
Pulldown/Chin
Shrug
Middle Traps (Rope or Seated Row)
Lower Back

Pre pump machine


BB bench/Incline Bench
DB incline flat
Fly/Crossover/machine/pushup

pre
30 mins antes
Whey 25-50 g
carbs opcional (25-75g low/medium gI)

10g bcaa
carbs opcionais

Chest/Shoulders Heavy (12/9)


Machine Incline/Seated partials
BB bench (slow) 3x4-6
DB movement 3 x8-12 (rest pause on last)
Stretch movement 3 x 8-15

Lateral Raise (Machine/DB/Cable) 3 x 12-15 with dropset


Six ways 3x 10
Rear Delts 3 x 25 (2 pause flex at top)
Hang and swing (60/30/10)
Dieta
Legs/Back
2300 kcals (40/25/35)
75g carbs post workout
75 g carbs pre workout with a bit of fat low gi

Back Heavy (15 + traps)


BB row/DB row 3 x 6-8
Cable Row 3 x 10-12
Pulldown 3 x 10-12 with partials
Chins BW x 3
Shrugs with pause
Rope pull for traps
Hyper extensions 3x10-12

Other days
1800 kcals (50/10/40)
50g hidratos post workout on pump ou 0 rest day

Page 4

Mountain DOg
Shoulders
Drop sets (laterals )
heavy laterals

arms
short rest periods
3 second descent
forcefull contractions

six ways sets of 10


pinwheels
Machine Laterals/Side Laterals preacher curls or incline hammers
Hang and swings (60/30/10)
bb curl/Db curl
pushdown
dips/machine dips
cg bench/Skulls

Post-workout
whey 25-50g
opcionais precontest mas recomendados (25-75 low medium precontest/ 50-100 medium high gi offseason)

Arms 3-4 x 8-15


Pinwheel Curl/Pushdown
Preacher Curl/Dips
BB curl/CG bench or skulls

Legs Heavy (14)


Lying leg curl 3 x 8-12 with partials
SDL 3 x 10-12
Leg Press with 3 second descent 4 x 10
Hack squat 4 x 10 with drop set

10 g bcaa /5 creatine 1.5 Litro agua durante treino


pump ou 0 rest day

Page 5

Mountain DOg
legs
3 second descent (squat/leg press)
pause and explode (hack squats/machine)
drop set (machines)

calves
Standing 4 x10
Seated 2 x 20 with partials
Stretch x 2
20 tibia raises in between

precontest/ 50-100 medium high gi offseason)

Chest/shoulders light
Machine
Incline DB
Stretch movements

Back liught

Klokov
Laterals
Rear delts

o agua durante treino

Page 6

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