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Printable Workout Sheets

BEN PAKULSKI PRESENTS…

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PRINTABLE WORKOUT
SHEETS

José Rincón
Issued: 2014-11-19

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Printable Workout Sheets

GRADUATE
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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DAY 4
DAY 1 DAY 2 DAY 3 DAY 5 DAY 6 DAY 7
PHASES (E.G COMMENTS
(E.G MON) (E.G TUE) (E.G WED) (E.G FRI) (E.G SAT) (E.G SUN)
THUR)
Chest Back Quads Biceps, Triceps Hams OFF The idea is to train most body parts
Front Delts Rear Delts Hams Chest Back Quads (extreme TWICE per week; once heavy with the intent
PHASE 1 Biceps Triceps (Abs/Core) Side Delts (Abs/Core) (Calves 1) high of mechanical damage & high neurological stress,
(Abs/Core) (Calves 1) Front Delts kcal day) the 2nd workout will be focused on maximizing cell
(Calves 2) swelling & hyperemia
Chest Back Quads Biceps Triceps Hams OFF As Above
Front Delts Rear Delts Hams Chest Back Quads (extreme
PHASE 2 Side Delts Triceps (Abs/Core) Delts (Abs/Core) (Calves 2) high
Biceps (Calves 2) Side Delts kcal day)
(Abs/Core) (Calves 1)
OFF (mod- Chest Quads Side Delts Chest Hams OFF Power / Hypertrophy Phase
erate kcals Back Hams Arms Delts Quads
PHASE 3 (mod/low (Abs/Core) (Calves 1) (Abs/Core) Rear Delts (Calves 1)
carb) Back
(Calves 2)
Chest Back Quads OFF Squat Arms OFF Strength / High Threshold Training
Side Delts Hams (Calves 2) Bench Side Delts
PHASE 4 (Calves 1) (Abs/Core) Deadlift (Calves 1)
(Abs/Core)
Chest Quads Hams OFF PHASE 6 (am + pm) (am + pm) Phase 5: Deload Phase (4 days)
Back Biceps Side Delts CHEST Back Biceps Quads
PHASES (Abs/Core) (Calves 2) Delts (Abs/Core) Hams
DELTS
5&6 + HIIT Triceps (Calves 2)
(Abs/Core) TRICEPS
(CALVES 1)
Back Quads (am + pm) Chest Quads Phase 6: Overreach / Hypertrophy (8 days)
Chest Hams Hams,Back Arms Hams
Arms (Calves 1) Side Delts (Calves 2) (Abs/Core) - -
(Abs/Core) Rear Delts
(Abs/Core)

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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 3 seconds following the eccentric
3. perform a 2 second concentric
4. rest for 1 second following the concentric

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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 the given 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
- 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 after
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% group 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, 4 x 15 second max effort 5 x 15 second max effort 4 x 15 second max effort 6 x 15 second max effort 5 x 20 second max effort
slow pace for the ‘rest’ intervals with 2 minutes rest in with 2 minutes rest in with 90 seconds rest in with 90 seconds rest in with 90 seconds rest in
between between between between 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 / FRONT DELTS / BICEPS DURATION: 59 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A Incline BB Bench Press (shoulder-width-grip) 4 10 4-0-1-0 40 secs
+ NOS
B Incline BB Bench Press (4" wider than shoulder width) 4 10
(last set)
4-1-1-0 40 secs

+ NOS
C Flat DB Flys 4 15
(last set)
4-1-1-0 40 secs

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

D2 Plyo Push Up 3 21 4-0-1-0

D3 Plate “Bus Driver” Front Raises 3 12 4-0-1-0 40 secs
E1 One-Arm Standing Dumbbell Curls (MAX supination) 4* 12 4-0-1-1
+ NOS
E2 Prone 45º Barbell Spider Curls (elbows in) 4 8
(last set)
4-0-1-0 40 secs

*Perform all on one side then the other, first 2 sets with hands shoved to the outside of the dumbbell, for the last 2 with hands in the middle of the dumbbell.
+ Optional: abs / core

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PHASE 1 - WORKOUT 2: BACK / REAR DELTS / TRICEPS DURATION: 59 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
Seated Cable Row (outward intention)
A (shoulder-width grip, bar to sternum)
4 10 * 4-0-1-2 40 secs

B Bent Barbell Rows (outward intention) 6 14,10,7 7,10,14 4-0-1-0 40 secs

+ NOS
C Reverse Grip (Assisted) Pull Ups 4 10
(last set)
4-0-1-0 40 secs

Supine 60º Incline Cable Pulldowns

D (lean back with core tight)
4 10 4-0-1-0 40 secs

+ NOS
E1 Bent Over Dumbbell Lateral Raises 4 10
(last set)
4-0-1-0

+ NOS
E2 Bent Over Cable Lateral Raises 4 10
(last set)
4-0-1-0 40 secs

2 sec
F1 Double-Rope Pressdowns with elbows behind 3 15
isometric
4-0-1-2

F2 Decline (slight) Barbell Tricep Extensions 3 7 4-0-1-0 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: QUADS / HAMS DURATION: 52 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
5-7 second
A Leg Extensions 3 7
isometric
4-0-1-(5-7) 40 secs

One-Leg Leg Press - feet high

B (OR Deep Box Lunge w/h Low Cable)
3 21 4-0-1-0 40 secs

C Barbell Back Squats 4 21,14,10, 21 4-0-1-0 40 secs

+ NOS
D Leg Press (feet low) 4 10
(last set)
4-0-1-0 80 secs

E Seated Leg Curls 3 21 4-0-1-0 40 secs

F Lying Leg Curl - Body Extended 4 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.
+ Optional: abs / core

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PHASE 1 - WORKOUT 4: BICEPS / CHEST / SIDE DELTS +

DURATION: 53 MINS
REAR DELTS
TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
5 sec
A1 Barbell Preacher Curls 4 7
isometric
4-0-1-5

+ NOS-X
A2 Incline Dumbbell Curls 4 7
(last set)
4-0-1-0 40 secs

0 (40 after
B One-Arm High Cable Curls 4 15 4-0-1-0
final set)
C Incline Dumbbell Press 4 12 4-0-1-0 40 secs
7 sec
D Machine Chest Press (any) 4 12
eccentric
7-1-1-1 40 secs

E1 Prone 75º Incline Dumbbell Lateral Raises 3 12 4-0-1-0

Bent-Over Cable Lateral Raises
E2 (right across body, elbows locked)
3 12 2-1-1-1

Standing Cable Lateral Raises

E3 (straight-arms, no movement at elbow)
3 12 4-0-1-0 40 secs

+ Optional: calves

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PHASE 1 - WORKOUT 5: TRICEPS / BACK DURATION: 58 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A Incline (slight) Barbell Tricep Extensions 7 7 4-0-1-0 80 secs
+ NOS
B Seated Overhead Cable Tricep Extensions 3 8
(ALL sets)
4-0-1-0 40 secs

+ NOS
C Bench Tricep Dips 3 8
(ALL sets)
4-0-1-0 40 secs

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

2 sec
E1 Wide-Grip Pull-Ups 4 10
stretch
4-2-1-0

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

** note the
F Machine Row (any) 3 3
tempo
** 10-3-10-0 40 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 DURATION: 54 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A Lying Leg Curls (body extended) 7 7 4-0-1-0 80 secs
B1 Dumbbell Squats - 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 4-0-1-0 40 secs
D1 Stiff - Leg Deadlifts 4 21 4-0-1-0
Step - Ups with Low Cable Resistance (one leg, then the
D2 other)
4 21 4-0-1-0 80 secs

*The two exercises should NOT have the same weight. The first 7 should illicit failure, as should the 2nd 7 reps of B2.
+ Optional: calves

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PHASE 2 - WORKOUT 1: CHEST / FRONT + SIDE DELTS / BICEPS DURATION: 50 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A 30º Incline Dumbbell Press 4 10 4-0-1-0 40 secs
+ 5 partials
B 60º Incline Dumbbell Press 4 10
(all sets)
4-0-1-0 40 secs

+ NOS-X
C1 Flat Dumbbell Flys 3 8
(last set)
4-0-1-0

B-Pak Strip
Cable Crossovers
C2 (cables at the top, hands to thighs)
3 10 Sets(all 4-0-1-0 40 secs
sets)
2 sec
D1 Floor Lying Cable Front Raises 3 10
eccentric
4-0-1-2

D2 Cable Lateral Raises 3 15 3-0-1-0 40 secs

5 sec
E1 Barbell Preacher Curls 6 10
isometric
4-0-1-5

+ partials to
E2 Incline Dumbbell Curls 6 10
failure
3-0-1-0 40 secs

+ Optional: abs / core

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PHASE 2 - WORKOUT 2: BACK / REAR DELTS / TRICEPS DURATION: 50 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
Wide Grip (Assisted) Pull Ups + NOS-X (last 40 (this is
A1 (weighted if necessary)
6 8
set)
4-0-1-0
correct)
A2 Reverse-Grip Barbell Rows (outward intention) 6 8 4-0-1-0 40 secs
2 sec
B1 Machine Row (ideally hammer) 4 12
isometric
4-0-1-2

+ 10 partials
B2 Reverse Pec Deck 4 10
(all sets)
4-0-1-0 40 secs

C Deadlifts (bent-knee) 4 7,7,14,21 4-0-1-0 40 secs

D1 Lying Tricep Extensions 4 15 4-0-1-0
D2 Overhead Rope Extensions 4 10 4-0-1-0 40 secs
+ Optional: calves

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PHASE 2 - WORKOUT 3: QUADS / HAMS DURATION: 52 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A Barbell Back Squats 6 8 4-0-1-0 80 secs
Heels elevated Dumbbell Squats 6 sec
B (DB’s in front of knees)
6 12
eccentric
6-0-2-0 40 secs

Barbell Reverse Lunges

C (all one side then the other)
4 10 1 1/2’s* 4-0-1-0 40 secs

D1 Lying Leg Curls - Body Extended 6 6 4-0-1-0

+ 10 partials
D2 Lying Leg Curls - Body Flexed 6 10
(all sets)
4-0-1-0 40 secs

*perform the 1/2 rep from the bottom

+ Optional: abs / core

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PHASE 2 - WORKOUT 4: BICEPS / CHEST / DELTS DURATION: 53 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
Reverse Grip Pull-Up 10 sec 40 (this is
A1 (bicep emphasis - ensure full contraction)
5 3
eccentric
10-1-2-0
correct)
Decline Dumbbell Press
A2 (hands 2” outside of elbows throughout)
5 8 * 4-0-1-0 40 secs

Incline Alternating DB Curls

B1 (non-working arm held in contraction)
4 8 4-0-1-0

+ 5 partials
B2 45º Incline Dumbbell Press 4 8
(all sets)
4-0-1-0 40 secs

Alternating Concentration Curls

C1 (focus on max supination)
4 8 4-0-1-0

Cable Crossovers (cables highest setting, hands

C2 together in front of thighs at the bottom)
4 15 4-0-1-0 40 secs

Strict Seated Vertical Dumbbell Press

D1 (abs shortened)
4 15 4-0-1-0

Seated Dumbbell Laterals Raises + 5 partials

D2 (chest pressed into vertical bench pad)
4 12
(all sets)
4-0-1-0 40 secs

* bottom half reps only for all sets + NOS-X after last set
+ Optional: calves

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PHASE 2 - WORKOUT 5: TRICEPS / BACK DURATION: 50 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
Cable Cross Tricep Extension with elbows retracted
A (strict/no cheating)
5 15 1 1/2’s 4-0-1-0 40 secs

Neutral-Grip Pulldowns - Vertical

B1 (outward intention on the eccentric)
4 8 4-0-1-0

Neutral-Grip Pulldowns - 45º Lean back

B2 (outward intention on eccentric)
4 12 4-0-1-0

+ NOS-X
B3 Overhand Tricep Cable Pressdowns 4 10
(last set)
4-0-1-0 80 secs

C Deadlift (bent-knee) 4 7,7,14,21 4-0-1-0 40 secs

+ NOS-X
D1 Machine Rows 4 8
(last set)
4-0-1-2

Bodyweight Parallel Bar Dips - Feet in Front

D2 (slight forward lean)
4 To Failure 4-0-1-0 40 secs

+ Optional: abs / core

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PHASE 2 - WORKOUT 6: HAMSTRINGS / QUADS DURATION: 51 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
Glute-Ham Raises OR Lying Leg Curls (body
A extended)
4 12 4-0-1-1 40 secs

0 (80 after
B One Leg Leg Press (downward intention) 3 21 4-0-1-0
final set)
C Leg Press - Feet Wide (inward intention) 4 15 1 1/2’s 4-0-1-0 40 secs
+ NOS-X
D Hack Squat with feet and knees together 2 8
(last set)
4-0-1-0 40 secs

E Step-ups (15 on one side, then the other, no rest) 3 15 4-0-1-0 40 secs
+ Optional: calves

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 GRADUATE
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PHASE 3 - WORKOUT 1: CHEST / BACK DURATION: 55 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
40 (this is
A1 Flat Barbell Press (with orange bands) 6 6 6-0-1-0
correct)
A2 Bent Barbell Rows with outward intention 6 8 4-0-1-0 40 secs
B Incline Dumbbell Press 3 8 + CS-6 Sets 4-1-1-1 80 secs
Seated Cable Rows sitting on 9” elevation (outward 5 partials
C1 intention)
4 10
(all sets)
6-0-3-0

C2 Flat Dumbbell Flys 4 8 6-0-1-0

C3 Two-Arm Bent-Over Dumbbell Rows 4 8 4-0-1-0 40 secs
D Deadlift (bent-knee) 4 12 4-0-1-0 40 secs
+ Optional: abs / core

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 GRADUATE
Printable Workout Sheets

PHASE 3 - WORKOUT 2: QUADS / HAMS DURATION: 50 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A Barbell Front Squats 6 6 4-1-1-1 2 mins
B Leg Press (feet low) 4 8 * 4-0-1-0 40 secs
Alternating Barbell lunges - lean forward at the hip
C1 (glute emphasis)
4 10 ** 4-0-1-0

C2 Single-Leg Lying Leg Curls 4 7 4-0-1-0 40 secs

D Barbell Stiff-Leg Deadlifts 4 21 4-0-1-0 40 secs
* 1 following the final rep of each set, perform 10 partials at top of the movement (lock the safety racks)
** 1 1/2’s (half reps at the bottom): come down, come half way back up, back down then back to the top (this constitutes 1 rep in total)
+ Optional: calves

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José Rincón N2LKVEZK
 GRADUATE
Printable Workout Sheets

PHASE 3 - WORKOUT 3: SIDE DELTS / ARMS DURATION: 52 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A1 Seated Dumbbell Lateral Raises 5 8 4-0-1-0
A2 Cable Lateral Raises 5 8 4-0-1-0 40 secs
Reverse Grip Pull-Up 6 second
B (bicep emphasis - ensure full contraction)
5 6
eccentric
6-0-1-0 80 secs

1-Arm DB Pronation / Supination Preacher Curl 2 second

C (no shoulder rotation)
5 6
isometric
4-1-1-2 40 secs

+ NOS
D Standing Barbell Curls 5 8
(last set)
4-0-1-0 40 secs

E Lying Barbell Tricep Extensions 5 8 4-0-1-0 40 secs

BPak Strip
F Machine dips 2 10 Sets(both 4-0-1-0 80 secs
sets)
+ Optional: abs / core

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José Rincón N2LKVEZK
 GRADUATE
Printable Workout Sheets

PHASE 3 - WORKOUT 4: CHEST / DELTS / BACK DURATION: 50 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A 45º Incline Dumbbell Press 4 6 4-0-1-0 40 secs
B Flat Barbell Bench Press 3 8 + CS-6 Sets 4-0-1-0 80 secs
+ NOS-X
C 30º Incline Dumbbell Flys 3 8
(last set)
4-0-1-0 40 secs

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 40 secs
F1 Bent Barbell Rows 6 8 4-0-1-0
F2 Deadlifts (bent-knee) 6 8 4-0-1-0 40 secs
* 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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 GRADUATE
Printable Workout Sheets

PHASE 3 - WORKOUT 5: HAMS / QUADS DURATION: 51 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
+ 10 partials
A Lying Leg Curls (body extended) 6 6
(all sets)
4-0-1-0 40 secs

B1 Leg Press - Feet Narrow (feet and knees touching) 4 8 4-0-1-0

B2 Leg Press - Feet Wide 4 8 1 1/2’s 4-0-1-0 80 secs
Wide Stance Barbell Back Squats
C (glute emphasis)
8 8 4-0-1-0 40 secs

D1 Heels Elevated Dumbbell Squats 4 15 4-0-1-0

D2 Stiff leg Dumbbell Deadlift - Toes Elevated 4 21 4-0-1-0 80 secs
+ Optional: abs / core

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 GRADUATE
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PHASE 4 - WORKOUT 1: CHEST / SIDE DELTS DURATION: 50 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A 30º Incline Dumbbell Press 5 6 3-0-1-0 80 secs
B 60º Incline Dumbbell Press 3 12 3-0-1-0 80 secs
C Incline Barbell Bench Press with inward Intention 3 8 4-0-X-0 80 secs
21
D Plyo Pushups - 3 sets narrow, 3 sets wide 6
(or failure)
4-0-1-0 40 secs

45º Incline Side Lying One-Arm Dumbbell Lateral

E Raise
3 12 4-0-1-0 40 secs

+ NOS
F Seated Two-Arm Dumbbell Lateral Raises 3 21
(last set)
4-0-1-0 40 secs

+ Optional: calves

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 GRADUATE
Printable Workout Sheets

PHASE 4 - WORKOUT 2: BACK / HAMS DURATION: 52 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A Bent Barbell Rows (outward Intention) 6 8 3-0-1-0 80 secs
40 (after
B One-Arm Dumbbell Rows 3 6 3-0-1-0
each side)
+ NOS-X
C Incline Prone Two-Arm Dumbbell Rows 4 8
(last set)
3-0-1-1 80 secs

+ 10 partials
D Lying Leg Curls (body extended) 6 6
(all sets)
3-0-1-0 80 secs

E Deadlifts (bent-knee) 5 5 4-0-1-0 2 Mins

+ Optional: abs / core

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 GRADUATE
Printable Workout Sheets

PHASE 4 - WORKOUT 3: QUADS DURATION: 52 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A Barbell Front Squats - Heels Elevated 1-2” 4 8 4-0-1-0 80 secs
+ NOS-X
B Dumbbell Squats (DB’s beside hips) 4 8
(last set)
3-0-1-0 2 mins

Bulgarian Split Squats - front foot on a 6” box (back 0 (2m after

C foot on bench)
4 21 4-0-1-0
final set)
+ NOS
D Leg Extensions 4 8
(last set)
4-0-1-0 40 secs

+ Optional: calves

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 GRADUATE
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PHASE 4 - WORKOUT 4: SQUAT / BENCH / DEADLIFT DURATION: 50 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
8,6,4
A Barbell Back Squats (yes, squats again!) 6
8,6,4
4-0-1-0 2 mins

10,8,6 2 sec
B Bench Press (with red bands) 6
10,8,6 isometric
3-0-1-2 2 mins

C Deadlifts (bent-knee) 7 7 3-0-3-0 2 mins

+ Optional: abs / core

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José Rincón N2LKVEZK
 GRADUATE
Printable Workout Sheets

PHASE 4 - WORKOUT 5: ARMS / SIDE DELTS DURATION: 50 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
40 (80
A Standing Barbell Curls 4 8 4-0-1-0 after final
set)
B1 Reverse-Grip DB Preacher Curls (pronated) 3 10 4-0-1-0
B2 Dumbbell Preacher Curls (supinated) 3 12 4-0-1-0 40 secs
+ NOS
C Incline Dumbbell Curls 3 8
(last 2 sets)
3-1-1-2 40 secs

+ NOS
D Overhand Tricep Cable Pressdowns 3 15
(last 2 sets)
4-0-1-0 40 secs

Parallel Bar Tricep Dips OR Machine Dips

E1 (vertical torso)
3 15 4-0-1-0

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

+ Optional: calves

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 GRADUATE
Printable Workout Sheets

PHASE 5 - WORKOUT 1: CHEST / BACK DURATION: 50 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
40 (this is
A1 Flat Barbell Bench Press 4 10 4-1-1-0
correct)
A2 Wide-Grip Pull-Ups 4 10 4-1-1-0 40 secs
4 sec
B1 Incline Flyes 3 10
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
Cable Crossovers (cable height high, hands together
E1 in front of thighs at the bottom)
2 10 4-0-1-0

Cable Crossovers (step forward and extend arms in + NOS-X

E2 front to chin height)
2 10
(last set)
4-0-1-0 40 secs

3 second
F Machine Rows 3 10
isometric
4-0-1-3 40 secs

+ Optional: abs / core

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 GRADUATE
Printable Workout Sheets

PHASE 5 - WORKOUT 2: QUADS / BICEPS DURATION: 57 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A Leg Press (feet low) 2 8 + CS-6 Sets 4-0-1-0 80 secs
B Leg Extensions 2 8 + CS-6 Sets 4-0-1-0 80 secs
0 (40 after
C Reverse Lunges (all on one side, then the other) 3 15 4-0-1-0
final set)
D Barbell Preacher Curls 3 8 4-0-1-0 40 secs
Seated Alternating Dumbbell Curls (one arm then 0 (2m after
E the other)
3 15 4-0-1-0
final set)
+ NOS-X
F Seated Cable Curls Facing away from apparatus 2 15
(both sets)
4-0-1-0 40 secs

+ Optional: calves

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José Rincón N2LKVEZK
 GRADUATE
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PHASE 5 - WORKOUT 3: HAMS / DELTS / TRICEPS DURATION: 54 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
Weighted Glute-Ham Raises
A (squeezing a 4" ball between knees)
3 8 4-0-1-0 80 secs

Single-Leg Lying Leg Curls + 10 partials 0 (2m after

B (2 - 3" ball between knees)
3 6
(all sets)
4-0-1-0
final set)
Stiff-Leg Dumbbell Deadlifts + NOS-X
C (toes elevated)
3 21
(last set)
4-0-1-0 80 secs

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

D2 Standing Cable Lateral Raises 3 15 4-0-1-0 40 secs
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-Grip Pushups 3 21 4-0-1-0 40 secs
+ Optional: abs / core

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 GRADUATE
Printable Workout Sheets

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

PHASE 6 - WORKOUT 1: CHEST / DELTS / TRICEPS DURATION: 74 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
+ NOS
A Flat Dumbbell Press 4 6
(last set)
4-0-1-0 80 secs

+ NOS-X
B 30º Incline Dumbbell Press 3 10
(last set)
4-0-1-0 40 secs

+ NOS
C Incline Barbell Bench Press 3 12
(last set)
4-0-1-0 80 secs

+ NOS-X
D Flat Dumbbell Flys 2 10
(last set)
4-0-1-0 40 secs

E 75º Incline “Standing” Prone Lateral Raises 3 12 1 1/2’s 4-0-1-0 40 secs

+ NOS
F One-Arm Bent Over Cable Lateral Raises 3 15
(last set)
4-0-1-0 40 secs

G 60º Incline Supine (palms up) Front Raises 2 15 4-0-1-0 40 secs

H Close-Grip Bench Press with Thin Bands 4 12 4-0-1-2 40 secs
+ NOS-X
I Overhead Rope Extensions 2 21
(last set)
4-0-1-0 40 secs

+ Optional: calves

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 GRADUATE
Printable Workout Sheets

*** 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: 59 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
21,14,7,
A Deadlift (bent-knee) 6
7,14,21
4-0-1-0 2 mins

Reverse-Grip Pull-Ups with 2 Orange Bands

+ NOS-X
B (for NOS-X: bodyweight, then 1 band, then 2 bands, 3 8
(last set)
3-0-1-0 80 secs
done)
+ NOS-X
C One-Arm Dumbbell Rows 4 12
(last set)
4-0-1-0 40 secs

6 second
D Incline Dumbbell Curls 3 6
eccentric
6-0-X-0 80 secs

Standing BB Curls (drive elbows together + high into

E shoulder flexion)
5 8 4-0-1-0 80 secs

+ Optional: abs / core

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 GRADUATE
Printable Workout Sheets

PHASE 6 - WORKOUT 2 (PM): BACK / BICEPS DURATION: 59 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
+ NOS
A1 60º Incline Supine Overhead Reverse-Grip Pulldowns 3 15
(ALL sets)
4-0-1-0

A2 Seated Cable Rows 3 15 4-0-1-0

A3 Reverse-Grip Pulldowns 3 15 4-0-1-0
6 second
A4 Incline Prone Two-Arm Dumbbell Rows 3 8
isometric
4-0-1-6 80 secs

One-Arm Dumbbell Rows + NOS-X

B (no rest between arms)
3 12
(last set)
4-0-1-0 80 secs

C1 Two-Arm High Cable Curls 2 15 4-0-1-0

Alternating Prone Spider Curls + NOS
C2 (alternate starting arm each set)
2 12
(last set)
4-0-1-0

C3 Cable Curls facing away from apparatus 2 21 4-0-1-0 2 mins

+ Optional: abs / core

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 GRADUATE
Printable Workout Sheets

PHASE 6 - WORKOUT 3 (AM): QUADS / HAMS DURATION: 59 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
Reverse Lunges (DB’s beside hips) (torso same angle 0 (80 after
A as shin)
4 15 4-0-1-0
final set)
B Barbell Back Squats 6 8 4-0-1-0 2 mins
bottom half
C Dumbbell Squat - Heels Elevated 4 21
reps only
4-0-1-0 40 secs

0 (40 after
D Single-Leg Deadlifts 3 21 4-0-1-0
final set)
E Barbell Stiff-Leg Deadlifts 3 15 4-0-1-0 40 secs
+ NOS
F Leg Press (feet high, wide and externally rotated) 3 12
(last set)
4-1-1-0 40 secs

+ Optional: calves

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 GRADUATE
Printable Workout Sheets

PHASE 6 - WORKOUT 3 (PM): HAMS / QUADS DURATION: 59 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
Single-Leg Leg Press 2 second 0 (2m after
A (foot high with downward intention)
4 21
stretch
4-2-1-0
final set)
B1 Barbell Front Squats 4 15 3-0-1-0
B2 Barbell Back Squats 4 10 4-0-1-0
Leg Press - Feet High & Wide
B3 (glute / ham emphasis)
4 15 4-0-1-0

B4 Lying Leg Curls - Body Extended 4 6 4-0-1-0

+ 10 partials
B5 Lying Leg Curl - Body Flexed 4 6
(all sets)
4-0-1-0

B6 Walking Lunges 4 15 4-0-1-0 3 mins

+ Optional: calves

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 GRADUATE
Printable Workout Sheets

PHASE 6 - WORKOUT 4: BACK / CHEST / ARMS DURATION: 59 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
40 (this is
A1 Underhand-Grip One-Arm Dumbbell Rows 5 10 4-0-1-0
correct)
A2 Flat Dumbbell Press 5 12 4-1-1-1 40 secs
* note the
B1 Seated Cable Rows (shoulder-width grip) 3 10
tempo
* 5-4-2-0

B2 30º Dumbbell Press 3 10 4-0-1-0 40 secs

Reverse-Grip Pulldowns (FULL retraction and * note the
C1 depression)
3 15
tempo
* 4-4-4-0

C2 Plyo Pushups 3 21 4-0-1-0 40 secs

D1 Overhead Rope Extensions 2 12 2 sec iso 4-0-1-2
D2 Incline Dumbbell Curls 2 12 4-0-1-0 40 secs
+ NOS
E Standing Barbell Curls 3 12
(last set)
4-0-1-0 40 secs

+ Optional: abs / core

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 GRADUATE
Printable Workout Sheets

PHASE 6 - WORKOUT 5: QUADS / HAMS DURATION: 51 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A Leg Press (feet low) 4 8 + CS-6 Sets 4-0-1-0 80 secs
B Leg Extension 4 8 + CS-6 Sets 4-0-1-0 80 secs
BPak Strip
80 after
C Lying Leg Curls (hips extended) 3 10 Sets(all 4-0-1-0
each set
sets)
D Glute-Ham Raises 5 8 4-0-1-0 40 secs
+ Optional: calves

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 GRADUATE
Printable Workout Sheets

PHASE 6 - WORKOUT 6 (AM): HAMS / BACK / SIDE DELTS DURATION: 59 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A Stiff-Leg Deadlifts 4 21 4-0-1-0 80 secs
+ NOS
B Deadlifts (bent-knee) 4 8
(last set)
4-0-1-0 80 secs

+ NOS
C Reverse-Grip (assisted) Pull-Ups 4 8
(last set)
4-0-1-0 80 secs

+ NOS
D Seated Dumbbell Lateral Raises 4 8
(last set)
4-0-1-0 80 secs

+ Optional: abs / core

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José Rincón N2LKVEZK
 GRADUATE
Printable Workout Sheets

PHASE 6 - WORKOUT 6 (PM): REAR DELTS / BACK / HAMS DURATION: 59 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A Bent Over Dumbbell Lateral Raises 4 12 4-0-1-0 40 secs
+ NOS
B Bent Over Cable Lateral Raises(chest up) 3 12
(last set)
4-0-1-0 40 secs

2 Sec
C Reverse-Grip Pulldowns 4 10
Stretch
4-2-1-0 40 secs

D Straight-Arm Cable Pullovers 4 21 4-0-1-0 40 secs

+ NOS
E Bent-Over Barbell Rows 6 8
(last set)
4-0-1-0 40 secs

F1 Lying Leg Curls - Toes in 4 12 4-0-1-0

F2 Lying Leg Curls - Toes neutral 4 12 4-0-1-0
F3 Lying Leg Curls - Toes out 4 12 4-0-1-0 80 secs
+ Optional: abs / core

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José Rincón N2LKVEZK
 GRADUATE
Printable Workout Sheets

PHASE 6 - WORKOUT 7: CHEST / ARMS DURATION: 74 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
+ NOS
A Flat Barbell Bench Press with thin red bands 4 12
(last set)
4-0-1-0 40 secs

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

B2 Cable Crossovers 4 10 4-2-1-0 40 secs

40 (this is
D1 Plyo Pushups 4 15 4-0-1-0
correct)
D2 Pushups 4 15 4-0-1-0 40 secs
+ NOS
E Machine Preacher Curls 4 12
(last set)
4-0-1-0 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
+ NOS-X
H Reverse-Grip Tricep Pushdowns 5 8
(last set)
4-0-1-0 40 secs

+ Optional: calves

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José Rincón N2LKVEZK
 GRADUATE
Printable Workout Sheets

PHASE 6 - WORKOUT 8: HAMS / QUADS DURATION: 60 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
+5 partials
A1 Lying Leg Curls (body extended) 4 8
all sets
4-0-1-0

A2 Barbell Back Squats 4 8 4-0-1-0

A3 Alternating Dumbbell Lunges 4 8 4-0-1-0
A4 Dumbbell Squats (DB’s beside hips) 4 21 4-0-1-0 2 mins
B1 Leg Press - Feet Narrow 4 8 4-0-1-0
B2 Leg Press - Feet Wide 4 8 4-0-1-0
3 sec
B3 Leg Extensions 4 8
isometric
4-1-1-3

B4 Stiff-Leg Deadlifts 4 15 4-0-1-0

B5 Seated Leg Curls 4 21 4-1-1-0 3 mins
+ Optional: abs / core END OF 40 DAYS

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