Full Body Training V2

The Intermediate Programme

J. Delaney & M. Delaney

Disclaimer

All forms of exercise carry a risk

of injury. Therefore, by following
this training programme, you do
so at your own risk. No exercises
should be performed unless you
are confident you are able to do so
safely. If you are unsure about safe
and correct exercise technique, you
should seek in-person advice from a
qualified trainer. Consult a medical
professional before undertaking any
exercise programme. The authors
are not medical professionals,
qualified nutritionists or dieticians, or
physiotherapists and this programme
is not intended as medical advice.
Results are not guaranteed and will
primarily depend on factors such as
your personal commitment, exercise
history, genetics and other factors.

All forms of copying or distributing this document is strictly

prohibited under intellectual property law.

Introduction
02
Contents
04 Foreword

06 Goal of the Programme & Who it’s For

08 Training Fundamentals

10 Progressive Overload

14 RIR Explained

18 How to Follow the Programme

20 Rest Periods

21 Warming UP

23 Programme

29 A Note on Form

30 Exercise selection

32 Cardio

34 Nutrition

36 Glossary of Terms

37 FAQs

42 Exercise Notes
Foreword
I decided to create this e-book for a few core reasons:

My experience creating personalised programmes has shown

me that the majority of trainees do not require something that
is specifically tailored to them in order to make good progress.
Most people don’t have particular injuries, equipment limitations
or other specific needs that would warrant paying the premium
for a bespoke programme. Phrases like “find out what works for
you” or “everyone is different” are certainly true when used in the
correct context. When it comes to the physiological process of
building muscle though - and the mechanisms that contribute to
that - we are all very much the same. I therefore wanted to make
some assumptions about you, the reader: no physical limitations,
no major equipment limitations etc, that would enable me to
focus on the core fundamentals of building the most optimal
programme for the everyday lifter. This way I can provide a
programme that is both more useful, and more affordable.

With a combined 30+ years of lifting experience between

us, my co-author and I feel in a good position to help others
streamline their approach to training to achieve the best results
in the shortest time, avoiding the pitfalls we (and many others)
fell victim to. Whilst one’s own personal experience is of course
always subject to interpretation and therefore at the whim of
subconscious personal bias, it does have value when layered
on top of the science-based methods that should underpin a
training regimen. So, whilst never leaning solely on them, we
have tried to distil out our most valuable personal experiences
and incorporate them into a programme that we would gladly
follow ourselves. As a potentially irrelevant aside, but for what
it’s worth, this is the programme we will currently be following
when you read this, provided we are both injury free.

Foreword
04
After having created and distributed a few free basic routines
via YouTube over the past couple of years, the response from
people who downloaded and followed them went a long way
towards encouraging me to put more time and effort into a
more complete, well-rounded programme that would benefit
even more people.

In creating an e-book such as this one, there are some difficult

but necessary choices to make. What are the core messages
to communicate? How much detail is helpful, and when does
it become unnecessary, or worse, detrimental? How can
we promote real-world holistic factors such as ease of use,
adherence and enjoyment with the sometimes monotonous but
necessary nature of the data-driven scientific principles that must
underpin a training programme? We have sought to answer
these questions in a way that is consistent with our training ethos,
by first and foremost ensuring the fundamentals are done well,
and only then beginning to layer in the finer detail as and when
it’s needed. We very much hope that the result is something you
find to be a useful and valuable tool in assisting your progress
towards your fitness goals.

Foreword
05
Goal of this
programme &
who it’s for
The primary objective of this programme is
physique development, which is a broad term that
can encompass a few possible meanings. For most
people undertaking this programme, this will mean
building muscle; for some it will mean losing fat whilst
retaining what muscle they have; for a select few in particular
circumstances, it will mean building muscle and losing fat
simultaneously – although that would likely be a more
common scenario for ‘newbie’ lifters undertaking the
beginner programme (see nutrition section for more).
Though not a primary goal, some strength improvements
can and should be experienced whilst following this
programme, as a result of the inherent overlap between
hypertrophy-focused and strength-focused training.

Goal of This Programme & Who it’s For

06
The programme is aimed at people who
have some experience resistance training,
ideally at least a year or more, and it is
suitable for individuals undertaking either a
fat loss phase (cut), or a gaining phase (bulk)
- see the nutrition & cardio sections for further
reading on that. It is also geared towards
those who have potentially followed different
programmes or splits before – body part
splits or push/pull/legs routines - and want to
try the full body training approach.

Some experience following a programme

would be advantageous but isn’t required.
Confidence and proficiency in performing
the more complex lifts such as squats and
deadlifts would also certainly help. As with
any exercise, they should not be performed
unless you are confident in your ability to do
so safely.

Goal of This Programme & Who it’s For

07
Training
Fundamentals
Whilst wanting to keep this document as concise and to-the-point possible, there are some
key concepts that anyone who follows a resistance training routine should understand.
Having a basic knowledge of the core fundamentals will not only help you to understand
why you must train in a certain way, but also protect you from being led astray into ‘fad’
methods in future that don’t serve your interests. First, let’s explain some key terms.

Volume – This is the ‘how much’ component. It is the number

of reps and sets you perform. It can be applied to a specific
exercise or muscle group, when referring to the ‘weekly volume’
you perform for chest, say. Or we could talk about total workout
volume, which would refer to the total amount of reps and sets
in a given workout.

Frequency – This is the ‘how often’ component. Again, we

can talk about overall training frequency, which would refer
to how many resistance training sessions you do each week.
More commonly though, frequency is used in relation to specific
muscle groups. For example, if you bench press on Mondays
and Fridays, and do no other chest work, you hit that muscle
group with a frequency of twice per week.

Intensity – This is the ‘how difficult’ component. In relation to a

working set, this is how close to an individual’s max effort he or
she reaches. It is therefore dependent on the load used and the
reps performed.

Load – This is the ‘how heavy’ component. It refers to the weight

(or resistance) used for an exercise. Occasionally, you may
encounter the term ‘total load’, which refers to the weight used,
multiplied by the total number of reps and sets in a workout. For
the purposes of this programme, you can disregard the meaning
in that context, and just think about load as the weight used for
a specific set.

(More terms and definitions can be found at the end of this document in the glossary of terms.)

Training Fundamentals
08
Each of these four components are This has been shown to be advantageous
inextricably linked. Since we are when compared with the more traditional
humans with a finite capacity for both ‘bodybuilding split’ method, which sees the
work and recovery, we must strike a individual performing lots of sets of for a
balance that provides manageable yet specific muscle group in the same session,
effective workload, whilst remaining then waiting a full week before training
within a recoverable amount. One of that muscle group again. The inefficiency
the advantages of a full body training of this is likely due to a diminishing returns
split, is that volume per muscle group per effect of volume. There is a limit to how
workout is kept low, which therefore much productive work a muscle can do
requires less recovery and allows for a within a training session – by ‘productive’
higher training frequency. we mean that it contributes significantly
to an adaptive response – beyond that,
In other words, we are training each muscle each subsequent set becomes less and
group more often, but with less volume. less worthwhile.

Point of diminishing returns

Output

Time

With a full body training approach, we try to hit each muscle level of volume and intensity
sufficient to stimulate an adaptive response, whilst being cautious to stay within a workload
that allows for recovery before the muscle group needs to be worked again.

Training Fundamentals
09
Progressive
Overload
In simple terms, progressive overload refers to the
process of gradually increasing training stimulus over
time. The body has no reason to change if the demand
placed on it is well within its current capabilities. We must
therefore raise the amount of stress we place upon it in a
progressive manner in order to stimulate adaptation (in
this case, grow muscle). This may be achieved by changes
to one or more of the three broad variables related to
resistance training; volume, intensity and frequency.

The decision over which of these to increase when not

following a structured programme will be somewhat
dependent on circumstances. If for instance you don’t
have the scope to increase training frequency (eg you
are limited to three training days per week) then you will
need to manipulate the volume or intensity aspects of your
training in order to achieve progressive overload. On the
other hand, if you are training the same number of days
per week and don’t like the idea of each individual session
becoming longer via increased training volume, you could
either increase the intensity of each day or, if feasible, add
an extra training day (or days) so as to increase frequency.
One way or another, your muscles must be subject
to gradually increased demands over time in order
to adapt.

In this programme, we have sought to implement

progressive overload primarily by increasing intensity,
which is reflected both in gradual increases to the number
of sets with low RIR numbers (i.e. more difficult sets) as
well as in a progressive approach to exercise selection.
In essence, progression is built into the programme
with the RIR system.

Progressive Overload
10
Periodisation
Periodisation refers to the breaking down of a training
programme into sections that focus on different aims,
each contributing to the overarching goal of the
programme.

A somewhat crude example would be the training regimen

of a professional sports athlete. The overarching goal of
their training is to become better at the sport in which
they compete. Their training, however, may be subdivided
into different blocks (sometimes called phases, or cycles)
that each contribute to a different component of their
performance. A professional rugby player may spend
some time focusing on their agility, some on their strength,
and some on skill-based training.

For this programme, the overarching goal is hypertrophy.

So why the different training blocks? Well, hypertrophy
– (both sarcoplasmic and myofibrillar) is brought about
as a result of two distinct mechanisms: metabolic stress
and mechanical tension. Metabolic stress is stimulated
by higher reps, whilst mechanical tension requires higher
power output at lower reps. These mechanisms affect
Type 1 fibres and Type 2 fibres differently, but since all our
major muscle groups are comprised of a combination of
both fibres, we must include both in our training in order to
maximise hypertrophy as a whole.

We could delve further into this, and discuss the features of

different types of periodisation associated with resistance
training, but the key point to take away so far is that we
must train across a variety of rep ranges if hypertrophy
is the goal, and this is a primary factor in the construction
of the different training blocks you see in the programme.

Undulating periodisation is the main type implemented

in this programme, whereby multiple rep ranges are
covered over the course of each training week, with some
variation between training blocks also. Some exercises are
better suited to higher or lower rep ranges, and you will
see that reflected mainly in the variation between most
compound and isolation exercises.

Periodisation
11
 Beyond that, there are other considerations to be taken
into account when composing each training block:

Workout Intensity/Workload: As you become accustomed to the

programme, your capacity for productive workload will increase
along with the required threshold for an adaptive response. This
is reflected with a gradually ascending intensity throughout the
programme. In short, more of your sets will get closer to failure.

Exercise Intensity: Some exercises that may seem like-for-like

in regard to the muscle groups recruited and movement path,
may be hugely different in regard to how taxing they are to
perform, and how difficult they are to execute with good form.
There is also an interference element to be considered (e.g.
rows that require core bracing may interfere more with exercises
that recruit spinal erectors such as deadlifts). This is of course
related to the previous intensity component.

Periodisation
12
Neuromuscular Adaptation: This again influences exercise selection. Neuromuscular
adaptation can be described simply as learning the skill of performing a specific exercise.
With practice, we become more efficient at the movement due to adaptations that improve
our ability to recruit and use the muscle we have. This is the mechanism typically responsible
for the dramatic increase in strength perceived early on in a training regimen. To allow and
benefit from these changes, we must keep some of our core exercises consistent throughout
the majority of the programme. For example, switching from flat DB press to barbell bench
press every week, may hinder these adaptations and reduce the benefit we experience.

Note that all of the aforementioned factors will have an impact on each other. For example,
if your exercise selection changes from one block to the next to include some more complex
and taxing movements, as well as the intensity of your sets generally increasing through a
reduction in some RIRs, it may be appropriate to reduce volume a little in order to partially
counterbalance this and ensure a manageable workload progression. In other words, it is
unlikely that all factors influencing your overall workload would increase every block.

TLDR:
•Periodisation refers to dividing up a training programme into smaller
sections focused on distinct goals that contribute to the whole
•Training across a variety of rep ranges is necessary to elicit both
types of hypertrophy
•The primary mode of periodisation in this programme is linear
• Factors such as workload and workout intensity and exercise selection
also determine the make-up of each training block.

Periodisation
13
RIR Explained –
Choosing what
weight to use
If a training session - or programme as a whole - is to be
effective, it is vital to ensure an appropriate level of intensity.
In simpler terms, this means making sure that each working set is
difficult enough to ‘make it count’, whilst also managing fatigue
in a way that allows you to benefit from your entire workout.

If working sets are too easy, there will not be adequate stress placed
on the muscle to induce the mechanisms that bring about hypertrophy
(i.e. no adaptation/growth is stimulated). If sets are too difficult, fatigue will
accrue at a rate that causes a reduction in performance in subsequent sets
and exercises, to the point where an effective level of intensity is no longer
attainable (i.e. you tire out too fast). Therefore, we must find a way to regulate
the intensity, or ‘difficulty’ of our sets in order to make as much of the workout
as possible, as effective as possible. As with anything, our training methods
should look to get the most ‘bang for our buck’, or ‘return on investment’.

One way of regulating intensity is the RIR system used in this programme.
Other notable systems include the RPE system (standing for rate of perceived
exertion) and the % of 1RM system, in which weights are set based on a
proportion of an individual’s max for each exercise.

RIR Explained – Choosing what weight to use

14
Each system has strengths and flaws, but the key point
to remember is that each are just ways of ensuring the
individual is working hard enough, but not too hard.

Since reps are already defined, the primary factor that remains
in determining the intensity, or difficulty, of a set is the weight
used. Therefore, these systems are there as guidelines on
choosing the appropriate weight, which when coupled with the
prescribed number of reps, will provide an appropriate level
of intensity.

RIR stands for ‘reps in reserve’ and it is the number of reps

you should feel like you have ‘left in the tank’ when you reach
the required number given in the programme. You could also
describe it as ‘how many reps away from failure you are’ when
the set is complete. Therefore, a lower RIR equates to a more
difficult set. (This is in contrast to RPE, where a higher number
corresponds with a greater level of difficulty).

For example, if the number of reps is given as 10 and the

corresponding RIR number is 2, upon completing the 10 reps you
should feel like you could have done 2 more if you put absolutely
all of your effort in. If you reach 10 reps and feel like you could
still do more than 2 reps, the weight is probably a little too light.
If you reach 10 reps and feel like you could only do 1 more rep
at a push, or 0, the weight you chose was a little too heavy.

RIR Explained – Choosing what weight to use

15
IMPORTANT NOTE: This is a rough guide.
You should aim to get as close as you can
to hitting the correct RIRs, and provided
you are there or there about, you do not
need to get hung up on absolute precision.
It is of course difficult to predict exactly
how many reps you are capable of with
a given weight, even for experienced
lifters. You will get better at this as the
programme goes on, but you shouldn’t
worry if you find yourself going a little too
heavy or a little too light here and there.
Just make a mental note for next time and
carry on. The likelihood is, you will still be
within a zone of effective intensity (the set
isn’t wasted).

There is an argument that absolute

failure (an RIR of 0 or an RPE of 10) is
almost impossible to achieve in normal
circumstances, since an individual’s
absolute maximum effort may be difficult
to summon on a typical Tuesday evening
at the local 24/7 gym, but I see this as
more of a philosophical point than a
practical one, which may only serve to
add an unnecessary level of complexity
and confusion. For the purpose of this
programme, let us define a set of max reps,
or an RIR 0 as an individual’s maximum
under normal circumstances.

RIR Explained – Choosing what weight to use

16
When looking at the programme, you will notice that often the RIR
numbers get lower as you progress from your first to your last set
of a given exercise. This represents your sets getting slightly more
difficult as they go on. So, does this mean that the weight you are using
must increase between sets, in order to make them more difficult? Not
necessarily. Naturally, a muscle group will begin to fatigue as you
perform more and more sets. As that happens, the number of reps
you are able to achieve with a given weight will reduce, and therefore,
consistently hitting 10 reps for example, would become more difficult
even with the same weight. So, when moving from a set of 10 with an
RIR of 2, to a set of 10 with an RIR of 1, you may be able to keep the
same weight. Sometimes you will feel like you need to increase the
weight slightly from one set to the next in order to hit the correct RIR and
increase the difficulty (probably earlier on between your first and second
set, before fatigue really kicks in) and sometimes fatigue will do the
job for you without changing the weight. RIR takes precedent, so you
always change weight when you have to, but generally speaking you
should find that you aren’t having to do that between every set.
If you wanted to roughly equate RIR with RPE, you could simply minus the
RIR from 10 to get a rough value.
RPE = 10 – RIR
E.g. a set with an RIR of 2, would give an RPE of around 8 (10 – RIR).
Therefore, you could also say that a set of RIR 2 should be around an
8/10 difficulty rating. Following this, an RIR of 0 would be an RPE of 10
– 0, which is equal to an RPE of 10. So, both an RIR of 0 and an RPE of
ten represent maximum effort.

TLDR:
• Hitting the number of reps given for each set is your priority.
• T he lower the RIR number, the more difficult it should feel to
reach the required reps.
• T he vast majority of sets should be complete whilst keeping
1-3 reps in the tank, with the occasional set aiming to fail on or
around the number of reps given.

If you stick to the above three points and don’t understand anything
prior, you will do just fine.

RIR Explained – Choosing what weight to use

17
How to Follow
the Programme
The programme is split into three training blocks, which
are then subdivided further into two or one week blocks
as indicated.

Exercises should be performed from top to bottom, with all

sets being completed for one exercise before moving onto
the next. The column for each set is divided into two, showing
the number of reps and the target RIR. Where there is a grey/
black/empty box, there is no set to perform and you can move
onto the next exercise.

Exercises should be performed from top to

bottom, with all sets being completed for
one exercise before moving onto the next.
The column for each set is divided into two,
showing the number of reps and the target
RIR. Where there is a grey/black/empty box,
there is no set to perform and you can move
onto the next exercise.

How to Follow the Programme

18
The programme is structured in a way the potential for muscle soreness from one
such that, generally speaking, each week day impacting the next. However, muscle
will build on the work of the previous one. soreness is not a reliable indicator
Workouts will become slightly more taxing of recovery and often the more trained
throughout, but even those ‘easier’ individuals will experience little to none,
workouts in the first training block serve so even if you don’t experience any, we
a vital purpose (of acclimating you to would recommend retaining the order of
the training volume and frequency) and training days as it is given. Otherwise, you
are therefore no less important than could potentially be in a scenario whereby
those toward the end of the programme, you are performing an exercise like bench
hence requiring just as much commitment. press on two consecutive days, which
would certainly be less than ideal.
Further to that, sticking to the higher
RIR numbers (less difficult sets) is just If you are unable to perform all five
as important as hitting the lower RIR workouts in a given week, begin the
numbers (more difficult sets). We do following week where you left off. This may
understand that there can be a temptation mean that each of your training weeks get
to try to take every set to the extreme pushed back a little and ultimately the
under the guise that training ‘harder’ is programme takes longer to complete, but
always ‘better’. This is not advisable and this is nothing to worry about and is a far
would defeat the whole purpose of trying better option than simply skipping days
to regulate workload and intensity. from the programme.

Training days are numbered from one to Exercise notes and alternative exercises
five and are intended to be performed in have been provided.
order – this is based on trying to minimize

How to Follow the Programme

19
Rest Periods
Due to the nature and goal of hypertrophy-focused resistance
training, it is necessary to rest sufficiently between
working sets so as to ensure maximum performance
in each one. Whilst the absence or minimization of rest
periods would certainly increase cardiovascular intensity
(and an overall sense of ‘working hard’) and accumulate
general fatigue quicker, it would also cause a reduction in
our force output for each individual set, leading ultimately
to reduced working loads (which we are actually trying to
increase). On the other hand, resting for too long means
we run the risk of cooling down, losing momentum and
(perhaps most importantly from a practical standpoint)
spending more time in the gym than is necessary – so
we must strike a balance between these two extremes if
we want to make the best possible use of our time. To
be clear, if we were unconstrained by time or warm-up
considerations, doing one set every fifteen minutes would
technically be just as effective as adhering to the given rest
periods, from a muscular hypertrophy perspective. This
is an exaggerated example to illustrate the point that
from a purely physiological perspective, there really
isn’t any such thing as resting for too long in between
your sets.

Rest periods for this programme are set at two to four

minutes for some lower body compound exercises, two to
three minutes for all other compound exercises, and one to
two minutes for the rest. These are rough guidelines that
should be sufficient for most individuals, though in the
absence of timed rest periods you should simply allow
long enough to feel recovered for the next set, but not
so long that your training session becomes excessively
drawn out as stated above. Your cardiovascular fitness
may well impact this to some extent, so you may want to
adjust slightly if you feel rest periods are too short/long.

Rest Periods
20
Warming Up
Before undertaking any kind of demanding exercise it is
necessary to prepare the body appropriately for what it will be
subjected to. Even though we may technically feel fine going
straight into our routine without such preparation, we must
recognise that a suitable warm-up is a worthy time investment
for several reasons.

Since the muscles work best when they are warm, an appropriate
pre-exercise routine reduces the risk of injury by mobilizing
major joints and raising deep muscle temperature. It also
affords us practice at the (sometimes complex) movements we
are undertaking - a crucial step before adding progressively
greater loads. Finally, a thorough warm-up serves to prepare
us mentally for potentially demanding physical training. Put
simply, it is better to be safe than sorry, since even a seemingly
miniscule injury can have serious consequences eventually.

As there is variance between the different training days on the

programme, it follows that we can’t reasonably proscribe a
one-size-fits-all warm-up routine. However, the general pattern
may remain the same, and from a physical perspective should
typically include the following:-

An Increase in Bodily Temperature. Besides drilling specific movement

patterns with progressively greater loads, this may be achieved through
a brisk walk, cycle or cross-trainer. Five to ten minutes is usually sufficient,
and this will contribute to more localised increases in muscle temperature
(eg shoulders, legs).

Joint Mobility Drills. Whether by basic movements unresisted by weight or

by performing specific exercises, mobility drills help to increase the range of
motion of a joint prior to exercise.

Muscular Activation. Performing exercises which utilize the target muscle

groups will help to establish a neuromuscular connection, which will account
for a large part of exercise effectiveness.

Technical Build-Up. As each session typically begins with a compound

exercise, it makes sense to practice it thoroughly so as to establish an efficient
movement pattern before adding weight.

Warming Up
21
 Realistically (and in most cases), all of the
above conditions may be met simultaneously
simply by doing some light sets of the
exercise you are starting your session with
and increasing the load gradually until you
feel ready to take on your first working set.
Subsequent exercises in the workout may still
need a couple of warm-up sets to target the
specific muscle groups they will utilise, but
your core temperature will already be raised
so these won’t need to be as extensive as
those prior to your first exercises.

Exceptions to this rule may include for instance

a back squat, which requires multiple major
joints to be engaged (eg ankles, knees, hips)
as part of a warm-up. In this instance, some
light cardio in the form of a few minutes
on the stairmaster, followed by some body
weight lunges could be useful even prior to
your first warm-up sets.

Factors specific to the individual, as well as

variables such as the temperature of the gym,
will all determine the extent of the warm-up
required. In all cases though, it is certainly
better to err on the side of caution and do
some extra warm-up drills if you are at all
unsure if you’ve done enough.

Warming Up
22
 Programme
Go to Exercise Notes

Block 1.1 Week 1-2

1 set
Mins
Exercise Reps RIR Reps RIR Reps RIR Reps RIR Rest
Bulgarian Split Squat 8 3 8 2 8 2 8 2 2-3
Seated DB Press 12 3 12 2 12 2 2-3
Day 1

Lat Pull-down 12 3 12 2 12 2 2-3

Leg Curl 12 3 12 2 12 2 1
DB Curl 20 3 20 2 20 2 1
Decline Crunch 15 3 15 2 15 2 1

Exercise Reps RIR Reps RIR Reps RIR Reps RIR Rest
BB Bench Press 6 3 6 2 6 2 6 2 2-3
T-Bar Row 8 3 8 2 8 2 8 2 2-3
Day 2

DB Lateral Raise 15 3 15 2 15 2 15 2 1
Seated Calf Press 12 3 12 2 12 2 12 2 1
Cable Overhead Extension 8 3 8 2 8 2 1

Exercise Reps RIR Reps RIR Reps RIR Reps RIR Rest
Pull-up 6 3 6 2 6 2 6 2 2-3
Deadlift 6 3 6 2 6 2 6 2 3-4
Day 3

Tricep Dip 10 3 10 2 10 2 2-3

Cable Upright Row 12 3 12 2 12 2 1
Reverse Crunch 10 3 10 2 10 2 10 2 1

Exercise Reps RIR Reps RIR Reps RIR Reps RIR Rest
BB Overhead Press 6 3 6 2 6 2 6 2 2-3
Leg Press 12 2 12 2 12 2 12 2 2-3
Day 4

Standing Cable Chest Flye 15 2 15 2 15 2 1

Rear Delt Cable Flye 15 2 15 2 15 2 1
Smith Machine Calf Raise 15 2 15 2 15 2 1
DB Shrug 12 2 12 2 12 2 1

Exercise Reps RIR Reps RIR Reps RIR Reps RIR Rest
Chest Supported Row 12 3 12 2 12 2 12 2 2-3
Incline DB Press 12 3 12 2 12 2 2-3
Day 5

Leg Extension 12 3 12 2 12 2 12 2 1-2

BB Hip Thrust 10 3 10 2 10 2 1-2
EZ Preacher Curl 15 3 15 2 1
Cable Pushdown 15 3 15 2 1

Programme
23
 Programme
Go to Exercise Notes

Block 1.2 Week 3-4

Exercise Reps RIR Reps RIR Reps RIR Reps RIR Rest
Bulgarian Split Squat 8 3 8 2 8 2 8 1 2-3
Seated DB Press 12 3 12 2 12 2 12 1 2-3
Day 1

Lat Pull-down 12 3 12 2 12 1 2-3

Leg Curl 12 3 12 2 12 2 12 1 1
DB Curl 20 3 20 2 20 1 1
Decline Crunch 15 3 15 2 15 1 1

Exercise Reps RIR Reps RIR Reps RIR Reps RIR Reps RIR Rest
BB Bench Press 6 3 6 2 6 2 6 2 6 1 2-3
T-Bar Row 8 3 8 2 8 2 8 1 2-3
Day 2

DB Lateral Raise 15 3 15 2 15 2 15 1 1
Seated Calf Press 12 3 12 2 12 2 12 1 1
Cable Overhead Extension 8 3 8 2 8 2 8 1 1

Exercise Reps RIR Reps RIR Reps RIR Reps RIR Reps RIR Rest
Pull-up 6 3 6 2 6 2 6 2 6 1 2-3
Deadlift 6 3 6 2 6 2 6 1 3-4
Day 3

Tricep Dip 10 3 10 2 10 1 2-3

Cable Upright Row 12 3 12 2 12 1 1
Reverse Crunch 10 3 10 2 10 2 10 1 1

Exercise Reps RIR Reps RIR Reps RIR Reps RIR Rest
BB Overhead Press 6 3 6 2 6 2 6 1 2-3
Leg Press 12 2 12 2 12 2 12 1 2-3
Day 4

Standing Cable Chest Flye 15 2 15 2 15 1 1

Rear Delt Cable Flye 15 2 15 2 15 1 1
Smith Machine Calf Raise 15 2 15 2 15 1 1
DB Shrug 12 2 12 2 12 1 1

Exercise Reps RIR Reps RIR Reps RIR Reps RIR Rest
Chest Supported Row 12 3 12 2 12 2 12 1 2-3
Incline DB Press 12 3 12 2 12 2 12 1 2-3
Day 5

Leg Extension 12 3 12 2 12 2 12 1 1
BB Hip Thrust 10 3 10 2 10 1 1
EZ Preacher Curl 15 2 15 1 1
Cable Pushdown 15 2 15 1 1

Programme
24
 Programme
Go to Exercise Notes

Block 2.1 Week 5-6

Exercise Reps RIR Reps RIR Reps RIR Reps RIR Reps RIR Rest
Back Squat 5 3 5 2 5 2 5 2 5 2 3-4
Seated Smith Machine Press 10 3 10 2 10 2 10 1 2-3
Day 1

Lat Pull-down (close grip) 10 3 10 2 10 2 10 1 2-3

Alternate Leg Curl 20 3 20 2 20 1 1
DB Hammer Curl 20 3 20 2 20 1 1

Exercise Reps RIR Reps RIR Reps RIR Reps RIR Reps RIR Rest
BB Bench Press 5 3 5 2 5 2 5 2 5 1 2-3
Chest Supported Row 12 3 12 2 12 1 2-3
Day 2

Alternate Leg Extension 20 3 20 2 20 2 20 1 1-2

Single Leg DB Calf Raise 15 3 15 2 15 2 15 1 1
Roman Chair Leg Raise 15 - 15 - 15 - 15 - 1
Cable Lateral Raise 12 3 12 2 12 1 1

Exercise Reps RIR Reps RIR Reps RIR Reps RIR Reps RIR Rest
Deadlift 5 3 5 2 5 2 5 2 5 1 3-4
Pull-up 5 3 5 2 5 2 5 2 5 1 2-3
Day 3

Tricep Dip 8 3 8 2 8 1 2-3

DB Tricep Skullcrusher 12 1 12 1 1
Adductor Machine 15 3 15 2 15 1 1
Abductor Machine 15 3 15 2 15 1 1

Exercise Reps RIR Reps RIR Reps RIR Reps RIR Reps RIR Rest
BB Overhead Press 5 3 5 2 5 2 5 2 5 1 2-3
Single Leg Press 10 3 10 2 10 2 10 1 1-2
Day 4

Incline Cable Chest Flye 12 3 12 2 12 2 12 1 1

EZ Bar Curl 15 3 15 2 15 2 15 1 1
Setead Calf Press 12 3 12 2 12 1 1

Exercise Reps RIR Reps RIR Reps RIR Reps RIR Rest
Pendlay Row 8 3 8 2 8 2 8 1 2-3
Flat DB Press 10 3 10 2 10 2 10 1 2-3
Day 5

Romanian Deadlift 12 3 12 2 12 2 1-2

Lat Prayer 12 3 12 2 12 1 1
Cable Pushdown 10 3 10 2 10 1 1
Decline Crunch 12 3 12 2 12 2 12 1 1

Programme
25
 Programme
Go to Exercise Notes

Block 2.2 Week 7-8

Exercise Reps RIR Reps RIR Reps RIR Reps RIR Reps RIR Rest
Back Squat 5 3 5 2 5 2 5 2 5 1 3-4
Seated Smith Machine Press 10 3 10 2 10 1 MR 0 2-3
Day 1

Lat Pull-down (close grip) 10 3 10 2 10 1 MR 0 2-3

Alternate Leg Curl 20 3 20 2 20 1 1
DB Hammer Curl 10 2 10 1 MR 0 1

Exercise Reps RIR Reps RIR Reps RIR Reps RIR Reps RIR Rest
BB Bench Press 5 3 5 2 5 2 5 2 5 1 2-3
Chest Supported Row 12 2 12 1 MR 0 2-3
Day 2

Alternate Leg Extension 20 3 20 2 20 1 MR 0 1

Single Leg DB Calf Raise 15 3 15 2 15 2 15 1 1
Roman Chair Leg Raise 15 - 15 - 15 - 15 - 1
Cable Lateral Raise 12 2 12 1 MR 0 1

Exercise Reps RIR Reps RIR Reps RIR Reps RIR Reps RIR Rest
Deadlift 5 3 5 2 5 2 5 2 5 1 3-4
Pull-up 5 3 5 2 5 2 5 2 5 1 2-3
Day 3

Tricep Dip 8 3 8 2 8 1 2-3

DB Tricep Skullcrusher 12 1 MR 0 1
Adductor Machine 15 3 15 2 15 1 1
Abductor Machine 15 3 15 2 15 1 1

Exercise Reps RIR Reps RIR Reps RIR Reps RIR Reps RIR Rest
BB Overhead Press 5 3 5 2 5 2 5 2 5 1 2-3
Single Leg Press 10 3 10 2 10 2 10 1 1-2
Day 4

Incline Cable Chest Flye 12 3 12 2 12 1 MR 0 1

EZ Bar Curl 15 3 15 2 15 1 MR 0 1
Setead Calf Press 12 3 12 2 12 1 1

Exercise Reps RIR Reps RIR Reps RIR Reps RIR Rest
Pendlay Row 8 3 8 2 8 2 MR 0 2-3
Flat DB Press 10 3 10 2 10 1 MR 0 2-3
Day 5

Romanian Deadlift 12 3 12 2 12 1 1-2

Lat Prayer 12 2 12 2 MR 0 1
Cable Pushdown 10 2 10 2 MR 0 1
Decline Crunch 12 3 12 2 12 2 12 1 1

Programme
26
 Programme
Go to Exercise Notes

Block 3.1 Week 9

Exercise Reps RIR Reps RIR Reps RIR Reps RIR Rest
Back Squat 8 3 8 2 8 2 8 2 3-4
BB Overhead Press 4 2 4 2 4 1 4 0 2-3
Day 1

Single Arm DB Row 6 2 6 2 6 1 6 0 1-2

Incline Cable Chest Flye 15 3 15 2 15 1 1
Kneeling Cable Crunch 15 3 15 2 15 2 15 1 1

Exercise Reps RIR Reps RIR Reps RIR Reps RIR Rest
Deadlift 3 2 3 1 3 1 3-4
BB Bench Press 8 3 8 2 8 2 8 1 2-3
Day 2

Leg Extension 12 3 12 2 12 2 12 1 1-2

EZ Bar Curl 12 3 12 2 12 2 12 1 1
Smith Machine Calf Raise 20 3 20 2 20 2 20 1 1

Exercise Reps RIR Reps RIR Reps RIR Reps RIR Rest
Pull-up 4 2 4 2 4 2 4 1 2-3
Tricep Dip 6 2 6 2 6 2 6 1 2-3
Day 3

Cable Pushdown (drop set) 10 1 MR 0 MR 0 0

DB Lateral Raise 15 3 15 2 15 2 15 1 1
Leg Curl 15 3 15 2 15 2 15 1 1

Exercise Reps RIR Reps RIR Reps RIR Reps RIR Rest
Back Squat 3 2 3 1 3 1 3-4
BB Overhead Press 8 3 8 2 8 2 8 1 2-3
Day 4

Chest Supported Row 12 2 12 2 12 1 2-3

Reverse Crunch 12 3 12 2 12 2 12 1 1
Adductor Machine 15 3 15 2 15 1 1
Abductor Machine 15 3 15 2 15 1 1

Exercise Reps RIR Reps RIR Reps RIR Reps RIR Rest
Deadlift 8 3 8 2 8 2 8 2 3-4
BB Bench Press 4 2 4 2 4 2 4 1 2-3
Day 5

Bodyweight Pull-up MR-1 1 MR 0 2-3

Lat Prayer (drop set) 12 1 MR 0 MR 0 0
Seated Calf Press 12 3 12 2 12 2 12 1 1
Cable Upright Row 12 2 12 2 12 1 1

Programme
27
 Programme
Go to Exercise Notes

Block 3.2 Week 10

Exercise Reps RIR Reps RIR Reps RIR Reps RIR Rest
Back Squat 8 3 8 2 8 2 8 1 3-4
BB Overhead Press 3 2 3 2 3 1 3 0 2-3
Day 1

Single Arm DB Row 6 2 6 2 6 1 6 0 1-2

Incline Cable Chest Flye 15 3 15 2 15 1 1
Kneeling Cable Crunch 15 3 15 2 15 2 15 1 1

Exercise Reps RIR Reps RIR Reps RIR Reps RIR Rest
Deadlift 3 2 3 1 3 1 3-4
BB Bench Press 8 3 8 2 8 2 8 1 2-3
Day 2

Leg Extension 12 3 12 2 12 2 12 1 1-2

EZ Bar Curl 12 3 12 2 12 2 12 1 1
Smith Machine Calf Raise 20 3 20 2 20 2 20 1 1

Exercise Reps RIR Reps RIR Reps RIR Reps RIR Rest
Pull-up 4 2 4 2 4 1 4 0 2-3
Tricep Dip 6 2 6 2 6 1 6 0 2-3
Day 3

Cable Pushdown (drop set) 10 1 MR 0 MR 0 0

DB Lateral Raise 15 3 15 2 15 2 15 1 1
Leg Curl 15 3 15 2 15 2 15 1 1

Exercise Reps RIR Reps RIR Reps RIR Reps RIR Rest
Back Squat 3 2 3 1 3 1 3-4
BB Overhead Press 8 3 8 2 8 1 8 0 2-3
Day 4

Chest Supported Row 12 2 12 1 12 0 2-3

Reverse Crunch 12 3 12 2 12 2 12 1 1
Adductor Machine 15 3 15 2 15 1 1
Abductor Machine 15 3 15 2 15 1 1

Exercise Reps RIR Reps RIR Reps RIR Reps RIR Rest
Deadlift 8 3 8 2 8 2 8 1 3-4
BB Bench Press 3 2 3 2 3 2 3 1 2-3
Day 5

Bodyweight Pull-up MR-1 1 MR 0 2-3

Lat Prayer (drop set) 12 1 MR 0 MR 0 0
Seated Calf Press 12 3 12 2 12 2 12 1 1
Cable Upright Row 12 2 12 2 12 1 1

Programme
28
A Note on Form
Effective exercise execution will contribute substantially to your success
as a trainee. In writing a programme for mass consumption, we must assume
the reader has a basic knowledge of how to perform the exercises given. This
is pivotal from a safety perspective and also in regard to getting the most out
of the programme (or any resistance training).

Therefore, some knowledge of anatomy and biomechanics

would be beneficial in helping you to understand how to
perform exercises in a safe, effective manner and get the
most out of the programme. At the very least, you should
have a basic grasp of what muscles look like, how they
are engaged and by which types of movements.

An exercise should not be thought of simply as moving weight

from point A to point B, but rather the other way around:
performing movement which happens to be resisted. Thinking of
it this way ensures proper form always takes precedence over
the resistance.

With this in mind, some exercises are more consistent features of the
programme than others, and this is to afford you, the trainee, ample practice
opportunity, leading to more efficient movement patterns and, eventually,
increased working loads. Strength increases are not solely resultant from
muscular adaptation, but also from the neural adaptations involved in learning
and internalising the exercise (just like any motor skill) – meaning you must
improve the execution of a movement also, rather than simply trying to add
resistance to it.

A Note on Form
29
Exercise Selection
Beyond simply the muscle group they target, the exercises
included in this programme have been chosen based partly on
personal experience. Though not always to be relied on as the
deciding factor, such experience nonetheless holds significant
value, and it is important that we as coaches are able to
personally vouch for the practices – both in the macro and the
micro – that we are proscribing. The technical effectiveness
of exercises by measure of EMG activity (essentially, muscular
activation) has also been taken into account, though tempered
by considerations of exercise variety and, as above, first-hand
personal experience.

It would be possible to come up with an entirely ‘optimal’

training regimen backed by scientific research and EMG data
alone, but such an approach would ignore the reality that some
people will not take to certain exercises for simple reasons
of physical and biomechanical variation. For instance, some
trainees report that barbell bench pressing feels somewhat
awkward and they struggle to feel much chest activation when
performing the exercise (even when form is correct). Alternatively,
those with relatively long femurs may find themselves better
suited to certain squat or leg press variations than others. There
can be no doubt that the personal preference aspect of exercise
selection is partly rooted in this kind of individual variation, and
if we want to ensure engagement with (and by extension
adherence to) the programme, then this should not be
ignored. With this in mind, guidance on exchanging exercises
can be found in the FAQ section.

Exercise Selection
30
Within each block of five distinct ‘full body’ workouts, you
may notice certain patterns. For example, there will typically
be two horizontal pressing movements and two vertical pressing
movements each week, usually on alternate days with one of
the five training days having neither. This is an intentional
move to limit the impact of fatigue, since both presses can
be particularly taxing on the anterior (front) deltoids. Although
some full body workouts can look like a slap-dash selection of
exercises, there are many similar considerations that have to
be made within each individual workout, training block and
programme as a whole.

Some assumptions have been made about the readers’

ability to perform and cope with complex and taxing
movements. Therefore, you will find a much more demanding
exercise selection in this programme than in the ‘beginner’
counterpart. Barbell bench presses, overhead presses,
pull-ups, tricep dips and deadlifts are a feature of this
programme from day one, with back squats coming in at
block two. By block three you will be doing many of these
movements twice per week (albeit at different rep ranges
and intensity levels). Although regulated with the RIR scale,
this should be and is intended to be quite demanding.
Anything less would have been doing a disservice to
all involved.

TLDR:
• E xercises have been selected primarily based on muscle groups
they target and ensuring programme balance
•P
 ersonal experience, EMG data and potential interference with one
another were also considered
• S ome people will have different individual levels of suitability to
certain exercises
• Some alternative exercises are provided (see exercise notes)

Exercise Selection
31
Cardio
Whilst wanting to stay ‘on task’ it would be remiss of us
not to touch on cardiovascular training briefly.

There is a minimum amount of cardio recommended as part

of government health guidelines (akin to consuming your five-
a-day or getting eight hours of sleep per night), but this is beyond
the scope of this e-book and, in truth, is your own responsibility
to take care of. Therefore, we will refer to cardio strictly within
the context of physique development.

The primary goal of this programme, as stated prior, is muscular

hypertrophy. This is not directly impacted by cardiovascular
training and as such, we have not programmed in any as a
compulsory part of your regimen. In other words, it is possible
to gain muscle mass without doing cardio (as many people do).

With that being said, cardio can certainly have an indirect impact
on muscular development if it contributes to a negative energy
balance (calorie deficit) that prohibits hypertrophy to some
extent. This is generally offset quite easily, simply by consuming
more calories to counteract this. It could also hinder muscular
development if performed in such a way that the resulting fatigue
is detrimental to resistance workouts.

Beyond the direct and indirect impact on the actual process of

building muscle, cardio can certainly have a huge effect on
the overall ‘look’ of your physique, again by how it affects
your energy balance, and the potential resulting increase or
decrease in body fat levels. So, whilst cardio training certainly has
specific adaptive benefits related to what might be described
as ‘fitness’, in the context of physique development it is mostly
used simply as a tool to manipulate energy balance (i.e. to burn
calories). As such, it is inevitably tied to the nutrition section that
follows this one.

Cardio
32
You may benefit from including regular cardio as a means
of manipulating calorie expenditure, either to facilitate a
calorie deficit that aids with fat loss or simply to reduce a
calorie surplus in order to minimize excess fat gain whilst
‘bulking’. For the most part, trainees who do use cardio
tend to opt for one of two types: HIIT (high intensity interval
training) or LISS (low intensity steady state). Broadly
speaking, HIIT is made up of relatively short and, of course,
intense bursts of activity. Whilst fairly easy to integrate into
a routine from a time perspective, high intensity exercise
does come with high recovery demands (namely muscular
fatigue and CNS) – demands which are very similar to
those of the resistance training we are already doing. By
comparison, LISS is much less taxing in this manner, which
means it can be placed anywhere in the training week
with little regard to recovery or overlap with other training
sessions. On the other hand, since it is low intensity it must
be performed for significantly longer than HIIT to achieve
the same outcome (i.e. the amount of calories burned), and
this means it will take up more time – which not everybody
can spare.
So, there are positive and negatives to each modality,
but the key thing to remember is that cardio will not
“kill your gains” unless you allow it to “kill your
performance” by doing too much of it (so that you can’t
recover adequately) or performing it immediately before
your resistance training. If you do choose to include some,
start with a small manageable amount and build from
there if you need to increase. Perform either completely
separately to your workouts (on different days or separate
sessions within the same day as far apart as possible) or
perform immediately after your workouts. If you do perform
cardio immediately prior to lifting, your performance, and
ultimately results, will suffer.

TLDR:
• S ome cardio is recommended for general health & well-being, but that is outside
the scope of this E-book
• Beyond that none is compulsory as part of this programme
• S ome may be beneficial to help with fat loss or to limit fat gain (i.e. to help burn
calories), although how much also relates to calorie intake
• If you do some, start with a small manageable amount and just choose
something you enjoy most/hate least
• Do not perform immediately prior to resistance training

Cardio
33
Nutrition
As with cardio, we are going to address this section briefly,
somewhat reluctantly, and solely in the context of how it relates
to the programme. There are of course nutritional guidelines that
must be adhered to for the maintenance of general health, but
again, these are outside the scope of this E-book since we are
not registered dieticians, nutritionists or medical professionals in
any manner. Please consult your doctor or government guidelines
for appropriate recommended daily amounts.

We mentioned earlier that this programme was suitable for

those looking to develop their physique, either by building
muscle, or by losing fat whilst retaining as much muscle as
possible. The reason this programme is appropriate for both,
is because gearing training towards hypertrophy is not only
the best way to build muscle, but also the best way to retain
it (seems obvious when it’s written like that). That’s why for the
most part, the resistance aspect of a training regimen should
not change whether ‘bulking’ or ‘cutting’. The only real
difference between these goals, would lie in the number of
calories the trainee consumes relative to their expenditure.

For most people to build muscle, a calorie surplus is required.

For most to lose fat, a calorie deficit is required. Therefore, if you
do intend on building muscle, you must try to ensure a calorie
surplus is maintained throughout the course of the programme. If
your goal is to lose fat, you must try to maintain a calorie deficit.

It is worth mentioned that we’re using the term ‘most people’

rather than ‘all people’ because there are circumstances
in which trainees may experience fat loss and muscle gain
simultaneously. This will typically happen to those who have
large amounts of excess fat to begin with and manage to build
a little muscle whilst losing a lot of that fat, or those who are
very new to resistance training who eat roughly around their
‘maintenance’ calories. With this being a programme targeted
at more experienced weight trainers, it is unlikely (but not
impossible) that those following it would fall into that category.
As such, a focused gaining or cutting approach is encouraged.

Nutrition
34
Beyond that, we could go further down the rabbit-hole into
the size of that calorie surplus/deficit, and the macronutrient
breakdown within that. However, this is not a nutrition guide and
was not advertised as one. Therefore, we are assuming that all
who utilise this programme take responsibility for also adhering
to an appropriate nutrition regimen.

Many dietary approaches will facilitate appropriate

conditions for the progress you desire. Ensure that yours is
aligned with your overall goal.

Nutrition
35
Glossary of Terms
Volume - The amount of training undertaken by a muscle group or an
individual. For example, ‘weekly volume’ refers to the amount of training
completed inside one week, and so on for ‘daily volume’, ‘total volume’ etc.

Frequency - The regularity with which a muscle group is targeted.

Intensity - How difficult a set is, or how much effort is required to complete it.
This is a function of the weight used and number of reps performed (and how
that relates to the ability of the individual).

Load - The amount of weight lifted during exercise.

RIR - Reps in Reserve - the number of reps a trainee is away from failure.

Training split - The manner in which weekly training volume is distributed (eg.
PPL, Upper-Lower, Full Body)

Neutral grip - Sometimes described as a hammer grip, this is a grip that is

neither supinated (palms up) or pronated (palms down/overhand), but with
palms facing each other. An example of a neutral grip in everyday life is
pulling a door open using a vertically oriented handle.

Hypertrophy - An increase in muscle mass.

Resistance Training - Modes of exercise which cause the muscles to contract

against an external load

Calorie Surplus - When an individual consumes a higher number of calories

than they typically expend.

Calorie Deficit - When an individual consumes a lower number of calories

than they typically expend.

TDEE - Total daily energy expenditure. This is the number of calories an

individual uses within a day.

Energy Balance - The relationship between calories consumed and calories

expended. Therefore, a positive energy balance is synonymous with calorie
surplus and a negative energy balance with calorie deficit.

MR (Max Reps) - This denotes the maximum number of reps one is able to
perform. It could also be described as “a set to failure” or AMRAP (as many
reps as possible). Please see the FAQ section for further info.

MR-1 - This represents maximum reps, minus one. In other words, stopping
one rep from failure (this is the same as an RIR of 1).

Glossary of Terms
36
FAQ’s
How does this programme differ from the beginner programme?
The primary differences between this programme and the intermediate
programme are exercise selection, mode of periodisation and overall
workload (when both volume and intensity are factored in). The beginner
programme starts with a less demanding acclimation phase, whereas this
one assumes a higher level of competence in the complex movements, as
well as a higher required workload to elicit an adaptive response - as tends
to be the case with those who have been resistance training for longer.

Are my rest times rigid?

In a word, no. Your recovery will be partly impacted by your ability to recover
from a cardiovascular perspective. Therefore, those with higher fitness levels
may find that they are able to reduce rest times a little. With that being said,
if you find that the weights you are able to complete your sets with decrease
quickly from one set to the next, you may not be resting for long enough
and would possibly stand to benefit from adding another 30-60 seconds
between sets.

I don’t feel like my workouts are very intense, what should I do?
The first move would be to ensure you aren’t overestimating your intensity
(i.e. calling your set and RIR 2 when it may in fact be much higher). If you
are unsure, try taking a weight that you would usually use for a set of 10 at
an RIR 2 and take your set to complete failure. If you get above 12, you have
misjudged the RIR and need to go a little heavier next time. Those with a little
more experience training who have a good grasp on what a set to failure
feels like, will know that a set with an RIR 2 or 3 should still feel like quite a
difficult set. Second to that, ensure your form is good and you aren’t ‘cheating’
any reps (therefore deducting from the intensity), and be conscious of moving
each rep through a full range of motion.

When do I increase the weight I’m using and by how much?

The answer is whenever you can. If that’s every workout (though very unlikely)
or just once every couple of weeks by a very small increment (much more
likely), so be it. Actually, if you are thinking primarily about adhering to the
RIR numbers, then the weights you choose will automatically increase as your
strength increases. For example, let’s say you have been performing a set of
10 with an RIR 2 with X kilograms. As your strength increases, the maximum
number of reps you could complete with that weight (X kg) will increase,
which will in turn make your RIR increase. Therefore, you will need to increase
the weight you use in order to keep the RIR down at 2.

FAQ’s
37
Do I change the weight I use every time the RIR changes?
Not necessarily. Let’s take an example where you have four sets, with RIRs of
3, 2, 2, and 1. This represents your sets becoming slightly harder and you get
slightly closer to failure as you progress through them. Some of that increase
in difficulty may come about as a result of fatigue. For example, even if you
use the same weight throughout, you would certainly find your fourth set more
difficult than your first (which means the RIR will have increased). Typically,
this fatigue may not kick in early on - people don’t tend to fatigue much
between their first and second set - so you may still need to increase your
weights a touch, but for the most part you should find they are staying fairly
consistent throughout most of your sets. It is unlikely that you would have to
alter your weight used every set.

Where should I place my rest days?

Since the programme is made up of five training days, it would make the
most sense to train three days on, one day off, two days on and one day
off (making up the seven days of the week). Therefore, my suggestion would
be something along the lines of taking Saturdays and Wednesdays off (or
something that represents the same distribution). If you did want to train over
the five consecutive weekdays and take the full weekend off, realistically this
would be fine too, although I would say marginally less optimal than the
previous suggestion.

Can I change the order of exercises?

Exercises have been ordered intentionally in a way that manages fatigue
as best as is possible. If you do want to change the order of exercises, the
impact that has will depend on the extent to which you do it. Taking what
is supposed to be your first exercise and placing it last, would probably
hinder your progress somewhat. After the initial couple of main compound
exercises in each workout, the order becomes less important, so swapping
around isolation exercises in the latter half of the workout likely wouldn’t be
a problem.

Can I change the order of training days?

As with the order of exercises, the order of training days is not accidental. If
you for some reason do want to change the order, just be careful not to place
two days where you are performing the same core movements consecutively.
For example, a day with a horizontal push (e.g. bench press) should not be
next to another. Once you have changed the order of training days, keep that
order consistent for the whole training block.

FAQ’s
38
What should I do if I can’t train X times per week?
If you cannot train five times per week, the best option would be to simply
follow the programme as it is laid out, doing each workout in order, and
simply seeing it through regardless of how long it takes. For example, if you
could only train four times in a week, you would do days 1-4 from Block 1.1,
then next week you would start with day 5 from Block 1.1 before moving
onto Block 1.2. This of course means that the training week no longer aligns
with your calendar week - this isn’t a problem. Just train with the maximum
frequency you can appropriately manage (up to 5 times per week).

What do I do if I am aching from workouts?

If you are still able to perform all the exercises required with a full range of
motion and the required intensity, do so. There is no fundamental problem
with training whilst still aching. If however, it inhibits your ability to actually
perform the exercises required, add in a rest day and roll over any missed
training days into the following week (as described above).

I’m not aching after my workouts, does this mean I didn’t train
hard enough?
If you cannot train five times per week, the best option would be to simply
follow the programme as it is laid out, doing each workout in order, and
simply seeing it through regardless of how long it takes. For example, if you
could only train four times in a week, you would do days 1-4 from Block 1.1,
then next week you would start with day 5 from Block 1.1 before moving
onto Block 1.2. This of course means that the training week no longer aligns
with your calendar week - this isn’t a problem. Just train with the maximum
frequency you can appropriately manage (up to 5 times per week).

I’m struggling with the RIR system, what should I do?

First, ensure you have read through the RIR section of this document thoroughly.
If you are still confused, you can go with a general rule of thumb that says
most of your sets should get you to within 1-3 reps from failure. Once you are
happy with the level of intensity of your workout, you can make a note of your
weights used and try to match or beat those each session - just be aware of
remaining primarily in the 1-3 reps from failure bracket.

I don’t have a particular machine/equipment in my gym, what should I do?

Please see some suggestions for exercise replacements in the exercise notes section.

FAQ’s
39
Can I use this programme for bulking and cutting?
Yes. Both aims involve hypertrophy-focused resistance training. Whether you
approach this programme as part of a gaining phase or a fat loss phase,
is more related to the nutrition side of things and the calories you consume
(relative to your TDEE) whilst undertaking the programme.

How much muscle should I gain by the end of this programme?

Again, this is somewhat dependent on whether you plan to cut or bulk. There
are also many factors such as height, age, training experience and genetics
that really prohibit us from putting an actual figure on this. Ten weeks is a very
short period of time in bodybuilding terms, so certainly do not expect major
changes on your first run of the programme. However, if you adhere to the
workouts and manage your accompanying nutrition regimen well, we hope
you will be happy with your results.

What do I do when I finish the programme? Can I repeat it?

You have a couple of options. If you are happy with your progress and have
enjoyed the programme, you could simply repeat it (after perhaps taking a
week to deload). You may want to slightly decrease your RIR numbers for
Block 1 (or even skip straight to Block 2.1) and you may also like to swap
some like-for-like exercises (see exercise notes for suggestions), but beyond
that you would be fine to simply keep the rest of the programme structure
as it is and repeat it. This would also give the added benefit of being able
to compare the exact weights you are using with the first iteration of the
programme. If you want to play around with the duration of each training
block slightly, this is another option to modify the programme.

Should I include cardio?

Cardio is not a compulsory component of the programme, in the sense that
it isn’t directly required to facilitate hypertrophy. You may still benefit from
doing some as a means of manipulating your calorie expenditure, either to
help with fat loss or to minimize fat gain. Please refer to the cardio & nutrition
sections of this document.

What should I do for a warm-up?

Please see the warm-up section of this document.

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Can I do conventional deadlifts instead of sumo?
Although there is of course overlap, sumo deadlifts do recruit different
muscle groups than conventional deadlifts. Therefore, they have been chosen
purposely for how they fit into the overall picture of each training week. If you
are proficient in both variations, or neither, we would encourage you to keep
the sumo deadlifts in there. However, if you are accustomed to conventional
deadlifts and feel far more comfortable doing those than sumo, in that case
it may be worth sticking with conventional.

Can I add extra volume?

If the exercise, reps and RIRs are adhered to, you shouldn’t feel like you
need to add extra volume. The danger in doing so is that you use energy
performing and recovering from that extra volume, which detracts from the
rest of the work prescribed in the programme. If you are supremely confident
you are capable of a higher workload than that given, you may want to add
some extra exercises/sets onto the end of your workouts. We would caution
you against adding extra volume onto exercises already given within your
workouts, as this would likely have an effect on the remainder of the workout.

How do I set weights for sets that are given as MR?

Where the reps column reads as MR, either the weight is already specified
as bodyweight, or it is part of a drop-set. For the latter, just reduce the weight
slightly from the one you used for the previous set. For example, for the cable
pushdown drop-set on day 3 of Block 3.2, you first have a set of 10 reps at an
RIR of 1. Set the weight accordingly for that, then for the following sets, just
reduce the weight slightly and perform sets to failure. Two plates on the cable
weight stack, or thereabouts, should be sufficient.

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Exercise Notes
Below you will find a list of all the exercises mentioned in
the programme (in the order they appear), along with some
possible substitutions (appearing in order of suitability) for
each and some added notes regarding grip, form etc. Please
note that exercises have been selected intentionally throughout
the programme, so only utilise the exercise substitutions if you
need to.

Bulgarian Split Squat - smith machine T-bar Row - landmine row, bent over
split squat, single leg press - No additional barbell row - Using small plates on the bar
notes. will allow you to bring the bar closer into
your chest (greater range of motion).
Seated DB Press - BB overhead press - Sit
on a bench with the backpad as close to DB Lateral Raise - cable lateral raise,
vertical as possible. lateral raise machine - no additional notes.
Lat Pulldown - assited pull up - If available, Seated Calf Press - any bent leg calf
unless otherwise specified, use a handle press - No additional notes.
that allows for a neutral grip roughly
shoulder width or slightly closer. Cable Overhead Extension - French press,
DB skullcrusher - Use rope attachment (or
Leg Curl - no substitution - Use a seated two if easier).
machine rather than lying leg curl machine
(but use the lying machine if that is all Pull-up - lat pull-down - If possible, use
that’s available). a neutral grip just closer than shoulder
width. If not available, use a pronated
DB Bicep Curl - barbell/ez bar curl - reps (overhand) grip, just wider than shoulder
are given in the programme as the total width.
sum of reps on both arms. Perform reps
alternately (left, right, left, right). Deadlift - no substitution - For this
programme, choose sumo or conventional
Decline Crunch - kneeling cable crunch - deadlifts (whichever you prefer) and keep
You will need to use a bench with a leg that consistent for the duration of the
attachment (ie a decline bench) to keep programme.
you in place whilst performing the reps.
Hold weight behind head when needed. Tricep Dip - tricep dip machine - Use a
belt to add weight to this exercise when
BB Bench Press - DB press - Use a spotter required, or use the assisted dip/pull-
or a rack with safety bars if going anywhere up station if you need to (and have one
near failure. available).

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Cable Upright Row - EZ bar upright row, Incline DB Press - incline barbell press -
DB monkey shrug - Use a rope attachment, use an incline bench on a 30-45 degree
or EZ cable attachment, according to angle (no higher).
whichever you find most comfortable.
Leg Extension - no substitute - no additional
Reverse Crunch - hanging leg raise, roman notes.
chair leg raise - Use a decline bench, with
your head at the higher end. Hold onto the BB Hip Thrust - hip thrust using leg
bench above your head. Adjust angle to extension machine - use a pad or rolled
increase difficulty. up mat between yourself and the bar if
you find it uncomfortable.
BB Overhead Press - seated DB press - no
additional notes. EZ Preacher Curl - DB preacher curl,
preacher curl machine - No additional
Leg Press - hack squat, smith machine squat notes.
- If available, plate-loaded leg presses on
an incline (usually around 45 degrees) Cable Pushdown - tricep extension
tend to be superior to those machines that machine - Use rope attachment, or two
move the foot plate horizontally, but use (to increase range of motion) if preferred.
whichever you have available. You may like to use two ropes, take a
step away from the cable stack and lean
Standing Cable Chest Flye - pec deck/ slightly forward to enable a greater range
pec flye machine - no additional notes. of motion.
Rear Delt Cable Flye - reverse pec deck/ Back Squat - front squat, smith machine
rear delt machine, rear delt DB flyes - These squat - Use an appropriate rack with
can be performed standing, both sides at safety bars.
once, or single arm (for which bent over
may be more convenient). Smith Machine Shoulder Press - shoulder
press machine - Sit on a flat bench without
Smith Machine Calf Raise - calf raise using back support. This will force you to
machine, calf press on horizontal leg press maintain a similar bar path to free bar
machine - Use small plates to elevate toes overhead presses.
if you want a greater range of motion.
Alternate Leg Curl - no substitution - Unless
DB Shrug - hex bar shrug, barbell shrug, otherwise stated, use a seated machine
Smith machine shrug - Use lifting straps if rather than lying leg curl machine (but
you need assistance with grip. use the lying machine if that is all that’s
available). Perform reps alternately (left,
Chest Supported Row - machine row, right, left, right etc).
seal row, chest-supported t-bar row - This
is not a specific exercise, but instead DB Hammer Curl - DB curl, EZ bar curl -
stands for any of the exercise substitutions Reps are given as total sum for each side,
given. Any horizontal pull movement with intended to be performed alternately.
chest-support (therefore not requiring
core bracing) is fine to use here, and the Alternate Leg Extension - no substitute
difference between each will be negligible, - Perform alternately (reps given as total
so choose as you prefer. for set).

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Single Leg DB Calf Raise - single leg calf Incline Cable Chest Flye - incline
press - It may help to balance if you hold dumbbell flye - Place an incline bench
the DB (or plate) on the working side. Add between cables, slightly in front of the line
a small plate under the front of the foot for that goes between each weight stack (so
added range of motion if desired. the stacks are in line with the back end of
the bench).
Roman Chair Leg Raise - hanging leg
raise, decline leg raise - No additional EZ Bar Curl - barbell curl, DB hammer curl
notes. - no additional notes
Cable Lateral Raise - lateral raise Pendlay Row - barbell row, Smith machine
machine, DB lateral raise - these will be pendlay row - Use straps if assistance with
best performed on narrow cables (where grip is required.
weight stacks are close together). If you
only have wide cables available (as in Flat DB Press - barbell bench press - No
those typically used for chest flyes), you additional notes.
may perform these single arm (a complete Romanian Deadlift - stiff leg deadlift -
set with one arm, before swapping and Use dumbbells or barbell as preferred.
performing a complete set with the other
arm). Lat Prayer - DB pull-over - Perform standing
or kneeling. Using two ropes may enable
DB Tricep Skullcrusher - EZ skullcrushers, you to bring your arms right down by your
French press - Use a neutral grip whilst side at the bottom of each rep.
lying on a flat bench.
Decline Crunch - kneeling cable crunch -
Adductor Machine - cable adductor raises You will need to use a bench with a leg
(with ankle attachment) - No additional attachment (ie a decline bench) to keep
notes. you in place whilst performing the reps.
Abductor Machine - cable abductor raises Single Arm DB Row - single arm machine
(with ankle attachment) - No additional row - No additional notes.
notes.
Kneeling Cable Crunch - decline crunch/
Single Leg Press - Bulgarian split squats - any weighted crunch - Use rope attachment
These are intended to be performed one and hold either side of head.
side at a time. I.e. do a full set with the
left leg, rest, then perform the set with Lat Prayer - dumbbell pull-over - Perform
the right leg. Four sets in the programme standing or kneeling. Use rope grip, or
represents four sets for each side. two for a greater range of motion.

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