Day

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Exercises Individual Exercises

Set 1 Tempo
Bent Over - elbows on sink/table 10 sec 10 sec hold into 10 sec tensed and
Leaning on sink/table - hands on surface 10 sec 10 sec hold into 10 sec tensed and
repeat
Stood Upright 10 sec 10 sec hold into 10 sec tensed and
repeat
Hands over head - abs and thigh style 10 sec 10 sec hold into 10 sec tensed and
repeat
repeat

Exercises Set 1 Tempo

Pec Dec 10-12 reps 1 sec concentric
Low Incline Dumbell Press 10-12 reps 11secseccontraction
concentric
Machine Shoulder Press 10-12 reps 113sec
sec
secconcentric
contraction
eccentric
Machine Flat Press - stack loaded Pyramid Set 113sec
1 sec sec
secconcentric
contraction
eccentric
pause in stretch
Assisted Dips 13sec
1 sec No
secconcentric
Lockout
eccentric
pause in stretch
Cuff Lateral Raises Use a weight 12-15
8-10can
you reps
reps
hit 12 reps with 1
1 sec sec
No
3 sec concentric
lockout
eccentric
pause in stretch
Rope Handle Cable Front Raises 12-15 reps
Perform 5 reps and then up the weight by 11 5 sec
sec
secconcentric
contraction
eccentric
No pause in stretch
Decline Sit Ups Hands
10 sec On
hold
oneHead
in - AMRAP
contraction
plate. 23sec
1 sec seccontraction
eccentric
pause in stretch
Drop
Keep doing this until you can't hit 5 reps 13 sec
1 sec in
pause stretch
eccentric
in stretch
5 fullweight
Drop reps 1 sec concentric
1 sec pause in stretch
Exercises 5 mid Set
to top 1partials
Perform sets until you can do more than 5 1 secTempo
contraction
Single Arm Lat Pulldown 5 bottom8-10
to reps
mid partials
reps and then rep out on that set. 3 sec eccentric
Chest Supported T bar Row 8-10 reps 13 sec in
eccentric
stretch
Seated Cable Row - Shoulder Width Grip 8-10 reps 113sec eccentric
secconcentric
in stretch
111secseccontraction
sec in stretch
concentric
11secseccontraction
concentric
1 sec contraction
 Workout
Chest, Delts & Abs
Back & Arms
Quads, Hams & Calves
Rest
Delts, Chest & Abs
Arms & Calves
Posterior
Rest
Vacuums - Daily
Set 2 Tempo Set 3
10 sec 10 sec hold into 10 sec tensed and 10 sec
10 sec 10 sec hold into 10 sec tensed and
repeat 10 sec
10 sec 10 sec hold into 10 sec tensed and
repeat 10 sec
10 sec 10 sec hold into 10 sec tensed and
repeat 10 sec

Chest, Delts & Abs

repeat

Set 2 Tempo Set 3

Same Weight 1 sec concentric
8-10 reps 11sec
seccontraction
concentric 6-8 reps
12-15 reps
Aim for same number tempo form of reps 113sec
sec
secconcentric
contraction
eccentric
achieved in first set i.e. 10-12 13sec
1 sec seccontraction
eccentric
pause in stretch
8-10
Drop repsreps
weight 13sec
1 sec sec concentric
eccentric
pause in stretch
10-12
intoreps 1 sec
1 sec No concentric
lockout
pause in stretch 5 x 5 Muscle Round
310
Drop sec
x 3-6
10 sec
set hold
reps
with inascontraction
negatives
Tempo many with
form 10
drops 15secseccontraction
eccentric
Hands
hold3 xinOn
needed Head
10stretch
sec
Into get -there
AMRAP
to negatives
after each 1 sec3 Pump
sec eccentric
pause in stretch
Reps Hands on Head - AMRAP

Back &Hands
Arms
AMRAP negative
Pump reps 1 1sec
1 sec in stretch
pause in stretch
concentric
Rest Pause 1 sec concentric
No lockout on Chest - AMRAP
Final Rep
Set 2 1 sec Tempo
contraction Set 3
10 sec hold in contraction 1 eccentric
AMRAP
10-12 reps 3 sec eccentric Hands at side - AMRAP
10 sec negative No stretch
10-12pause
Rest reps 13 sec in
eccentric
stretch Muscle Round
10 sec10-12
hold reps
in stretch 3 sec eccentric,
GoDrop
for 5 10sec in 1stretch
sec in stretch,
secconcentric 5 reps x 5 sets
Rest
Go froPause
8 reps 3 sec concentric,
11sec 1 sec contraction
seccontraction
concentric 10 sec rest inbetween each set
5Drop
reps 0 sec contraction
Go forPause
Rest 6 reps
 Workout
Chest, Delts & Abs
Back & Arms
Quads, Hams & Calves
Rest
Delts, Chest & Abs
Arms & Calves
Posterior
Rest
Vacuums - Daily
Tempo
10 sec hold into 10 sec tensed and repeat
10 sec hold into 10 sec tensed and repeat
10 sec hold into 10 sec tensed and repeat
10 sec hold into 10 sec tensed and repeat

Chest, Delts & Abs Tempo

1 sec concentric
1 sec contraction
3 sec eccentric
1 sec pause in stretch
1 sec concentric
1 sec contraction
3 sec eccentric

Back & Arms

1 sec
1 sec in stretch
pause in stretch
1 sec concentric
1 secTempo
contraction

3 sec eccentric
1 sec in stretch
1 sec concentric
1 sec contraction
 Cues
Blow all air out of you and tense the abs - ensures all air is out and acts as a posing transition. The abs must then be relaxed to pull
the vacuum, so place tongue on the roof of your mouth - then try and breathe in without drawing in any air. This will create that
vacuum sensation. From there just pull your bellly button towardds your spine/ up into your ribcage and hold for 10 sec. Once 10
sec is up go straight into 10 secs tensed - keep breathing with abs tensed - hold for 10 secs then go back into vacuum - message if
you need help understanding.

Cues
Drive the elbows together here - no crab arms
1-2 notches from flat. All about control. Get the pauses and keep the tempo - clean reps and get strong.
Drive those elbows together and keep the shoulders down - really squeeze those front delts in the contraction and get a nice
Flushing the chest with blood to finish it off - don't bestretch
surprised if you
in the hole.run the full stack down here. Take it to the bitter end.
Slight lean forward to really access the chest. Want to get super deep so using very slow eccentric with a pause for
safety
Cuffs on the wirst - opposing wrist as well
the cable as challenge.
stable Stretch
so the cables run crossthe body.
fuck out of hands
Drive the chest.
out and away in a V shape from the
bodySame
ratherhere
thanwith driving
straight out.the hands
Lead without
theand awaycome
elbow, - get tothose hands asfrom
90 degrees far from you as
the body andyou can.
back down.
Chin tucked to chest and stays there. We want to get a full stretch here - come all the way down and allow the abs to
extend. Full contraction is only about half way up the movement - do not try and get the chest to the knees - we want to
keep constant tension
Cues
Elbow driving towards hip and really lean into the working side. Brace agasinst machine with non working hand. Nice and
Fully extend shoulders at the bottom and bring them all theand
controlled wayget
back in the
in the contraction - will get a bit of upper back flexion in
lats.
order to do so,Sitting nice
but dn't useand upright here,
momentum noChest
here. momentum
and chinatnice
all. Draw in -towards
and tall maintian hipthe
and get in the
position lats.
to get in the mid back.
 Wide Grip Lat Pulldowns 8-10 reps 3 sec eccentric
Cable Rope handle Pullovers 10-12 reps 13 sec ineccentric
stretch
Reverse Pec Dec 1 FST-7 set 1 sec eccentric
in stretch
1 sec concentric
Rope Pushdown - Push Handles Apart 12 reps - apart 110sec concentric,
seccontraction
sec in stretch
concentric
Overhead Tricep
Into Extension 10-12
AMRAP reps
- together 111sec concentric,
seccontraction,
sec concentric
contraction
Rope Pushdown - KeepCurls
Preacher Handles Together 10-12 reps 1 1sec concentric,
contraction,
03 seccontraction
eccentric,
EZ Bar Cable Curls 12-15 reps 1311secsecconcentric,
contraction,
sec eccentric,
stretch
311sec
contraction,
sececcentric,
stretch.
31secsececcentric,
stretch.
Exercises Set 1 Tempo
1 sec stretch.
Adductor machine 10-12 reps 3 sec eccentric,
Seated Leg Curls 8-10 reps 31sec secconcentric,
in stretch,
Leg Extensions 10-12 reps 113sec seccontraction,
sec eccentric,
concentric,
Hack Squat 8-10 reps 1133sec
seccontraction
sec eccentric
in stretch,
eccentric,
Leg Press 8-10 reps 5
11sec sec
1 sec eccentric
instretch
stretch
concentric,
Walking Lunges 20 steps 1 13 sec
sec eccentric
in stretch
concentric
1 sec contraction
Standing Calf Raises 10-12 reps 131sec
sec eccentric,
in stretch
no concentric
lock out
Seated calf raises 8-10 reps
Superset 3
1 secsec eccentric,
in stretch,
no concentric
lock out
1
1 sec sec in stretch,
no concentric,
lock out
Goblet Squat with dumbbell concentric,
1 sec contraction
Exercises 20 reps total, takeSet 1 rest pauses as
as many 1 secTempo
contraction
Machine Lateral Raises 15-20 reps
needed 3 sec eccentric
High Incline Dumbbell Press 10-12 reps 13 sec ineccentric
stretch
Smith Machine Mid Incline 8-10 reps 113sec eccentric
secconcentric
in stretch
Incline Cable Flys 12-15 reps 3
111secsec eccentric
in stretch
seccontraction
concentric
EZ Bar Cable Front Raises 10-12 reps 1 13 sec
sec eccentric
in stretch
concentric
1 sec contraction
Bodyweight Press Ups Heel Elevated - AMRAP 1115sec eccentric
seccontraction
sec in stretch
concentric
Hanging Leg Raises Bent Legs 3
111secsec eccentric
in stretch
seccontraction
concentric
Lying Leg Raises Straight Legs - AMRAP 1 13 sec
sec eccentric
in stretch
concentric
1 sec contraction
12-15 reps 111secseccontraction
sec in stretch
concentric
11secseccontraction
concentric
Exercises Set 1 Tempo
1 sec contraction
EZ Bar Pushdown 15-18 reps 3 sec eccentric,
1 sec in stretch,
1 sec concentric,
1 sec contraction
 10-12 reps 3 sec eccentric
10 reps 13 sec ineccentric
stretch
10 secDrop
in stretch 1 sec in stretch
1 sec concentric
10 reps
Drop - apart 11sec concentric,
seccontraction
concentric 30 reps - total
AMRAP 10reps
5 full -reps
together
reps 11 sec concentric,
sec contraction,
contraction
5 mid 10 8-10
drop
sec in stretch
to contraction partials 3 3 secconcentric,
1sec
contraction,
eccentric, 10-12
Use drop sets reps, total reps
to reach
10-12
aim for 8reps
Dropto mid
5 stretch reps 13 1sec
1sec
Get into partials concentric,
contraction,
sececcentric,
stretch
where needed 8-10
drop,reps

Quads, Hams & Calves

drop
10 reps (contract
5 scapular retractions 3 11 contraction,
sec
sec eccentric,
stretch. aim forDrop 8 more
10 secfor
aim
back without 5stretch
inarms repsmoving) 31secsececcentric,
stretch. 8-10 reps
Set 2 Tempo
1 sec stretch. Set
Drop3
10 sec hold in the stretch
10 reps 3 sec eccentric, 8-10 reps
10-12goreps
Rest Pause, for 5 reps, 31sec secconcentric,
in stretch, 10 reps
8-10
Drop, reps 113sec seccontraction,
sec eccentric,
concentric, Rest Pause 10-repsgo for 5 reps
6-8 reps
8 reps, 1135secseccontraction
sec ineccentric
stretch,
eccentric, Widow Drop Maker
5 x 5 Muscle Round
Rest Pause, go for 5 reps, 3
11sec sec
1 sec eccentric
instretch
stretch
concentric, 6-8 reps
20drop,
steps. 1 03 sec
sec eccentric
in stretch
concentric
2 sec contraction Use
10 weight
sec HoldDrop 4 contraction
you
in can get 12
Go8-10
Drop reps
DBs
to failure 131sec
sec eccentric,
in stretch
no concentric
lock out reps
6-8
Drop with
reps
10-12 20repssteps to failure 3
1 secsec eccentric,
in stretch,
no concentric
lock out 4-6 reps

Delts, Chest & Abs

Drop 1
1 sec sec in stretch,
no concentric,
lock out Rest Pause
10 sec hold as
Hold many times
in contraction
5 full reps 31 sec contraction
concentric, as needed
10 secuntil you reach
negative
Half waySetto top 2 - 5 reps 1 secTempocontraction Set
20 20
secreps
3
stretch
10-12 reps
Bottom to halfway - 5 reps 3 sec eccentric Pyramid Set
8-10 reps 13 sec ineccentric
stretch 6-8 reps
Don't be afraid of getting into
Widow Drop Maker 113sec eccentric
secconcentric
in stretch Use a weight you can hit 12 reps
partials on the drops
10-12 reps
Full reps 8-10 3
211sec sec eccentric
in stretch
seccontraction
concentric Cablewith Flyes
Use10weight 8-10
you reps
can get
sec hold in contraction 12 reps 1 23 sec
sec eccentric
in stretch
concentric
1 sec contraction Perform 510-12
reps and repsthen move
Heel Elevated - AMRAPinto Regular Press Ups with - AMRAPinto On knees Press Ups
1113sec
sec -inAMRAP
eccentric
seccontraction
stretch
concentric 10 secuphold
theinweight
contraction
10 sec hold in mid point
Bent Legs - 10-12 reps 3
131sec sec eccentric
in stretch
seccontraction
concentric Straight Legs
Keep doing thisdrop - AMRAP
Intountil you can't
10 sec hold in stretch
Straight Legs -
Rest Pause as many times asAMRAP 1 13 sec
sec eccentric
in
2 sec contractionstretch
concentric Rest Pause
6-85 reps
hit reps
10 Drop
set
untilhold
Dumbbell
in stretch Straight Legs - AMRAP
Arms & Calves
needed you reach 20 reps 111sec seccontraction
sec in stretch
concentric 10 secIncline
hold inPresses
contraction
11sec seccontraction
concentric Perform sets drop
AMRAP
until you can do
5 partialsSet
Straight bottom
Legs 2 to mid
- AMRAP Tempo
1 sec contraction Set
34-6
sets 3of
reps
more than 5 reps and then rep
10Bent
sec 10-12
Legs
hold at -reps
AMRAP
mid point 3 sec eccentric, 10
10sec hold
secout10-12
hold inreps
in contraction
contraction
on that set.
10 sec hold in stretch 1 sec in stretch, 3 x 10Rest into
sec Pause
negatives
1 sec concentric, 10 sec negative
3-5 reps
1 sec contraction Drop
 Pump them out

1 sec concentric,
11sec concentric,
contraction,

uads, Hams & Calves

31sec
contraction,
eccentric,
31sec
sececcentric,
stretch.
Tempo
1 sec stretch.

1 sec concentric,
13secseccontraction,
eccentric,
133 sec
sec in
eccentric
stretch,
eccentric,
10sec
1sec
sec instretch
stretch
concentric,
1 sec concentric
1 sec contraction
no lock out

Delts, Chest & Abs Tempo

3 sec eccentric
13 sec in
eccentric
stretch
11sec
secconcentric
in stretch
3
11secsec eccentric
seccontraction
concentric
113sec eccentric
seccontraction
in stretch
10sec
Drop secSets
in stretch
concentric
- Pump
3 sec
113sec
sec eccentric
concentric
seccontraction
eccentric
01secsec in stretch
0 contraction
stretch

Arms & Calves

1 sec
1 concentric
sec concentric
1 sec contraction
0 contraction
Tempo
3 sec eccentric,
1 sec in stretch,
1 sec concentric,
1 sec contraction
Wideness - Look up at the ceiling the whole time and arch the lower back will get the lats nice and engaged. Draw elbows down
Big stretch and the
towards contractions
floor - do here. Get blood
not hunch in the
forward latstake
- will andtension
keep it off
there
the-lats
looking
and for massive
whack pump
it in the to finish
biceps off the lats.
and delts.
More blood volume work - rear delts here. Don't worry about tempo, just pump them out - 7 set drop st will light those delts up.

Set up on cable stack with cable around the mid back. V bar attachment. Allow the elbows to push outwards and keep form tight -
Wedge elbows into pads and keep the control. If using barbell
outter headthen don't
of the tris come
here. past 90-100 degrees with the arm as you'll go past
Don't be trying to smash your foreheadthe
with these.
point Elbows-stay
of tension wantinconstant
place andtension
you gethere.
as high as you get. On those 21s however,
please attempt to smash face.

Cues
Building the inner thighs, this one will burn.
Lock into the pad as tight as you can. Slow and controlled reps - feels those hamstrings.
Imagine
Heels inshortening
stirrups andyour
turnquads
toesdasout
much as possible
slightly. at thefar
Come down topenough
of the movement, contract
to stretch the hard.
adductor butTempos also here for
don't excessively the samwe
stretch to the
pointSlow,
wherecontrolled reps.
WantGet
reason
its all hip. as as deep
tocurls
stay as possible
on the muscle here.
Low and shoulder width foot placement. Go as deep as you can keeping the lower back flush to the pad - no rounding.
Allow for some lean forward here - as much as you would in a squat. Don't try and walking in a straight line - let the hips open up -
toes out slightly and knees pushSlight bend inon
outwards the knee
the to allow
planted foortfor- much
full flexion
moreat top ofand
natural the allows
movement.
for most knee and hip flexion. Will
Slow on the way down and up with pauses at the top (contract hard) and bottom
hit some glute here but is all good. Note the tempo - nice and controlleded - don't bounce (feel the
outstretch).
the hole.

Cues
More locked in than a cuff or dumbbell so we can push the intensifers a bit easier.
1-2 notches from vertical here. Want to get very strong at this movement.
45 degree
Really angle
drive on the
through thebench
elbow- will hitArms
here. botharechest andindelts
likely a bentwell. Focus and
posiiton on those pauses
gripping and really
handles. dignot
Just try deep on the widow
to engage to muchmaker.
trap
Cables want to behere.
at theHence
floor really
- this in an INCLINE fly not a flat one - so think about gravity when
push those handles away from you rather than shrugging the weight up you set this up. Drive elbows
Same as the together
rope frontandraise in terms
really focus of
oncues and form,
the stretch however
here using
- want to a pronated
batter ratherrange
that lengthed than neutral grip.
Take these nice and slow as the tempo suggests. These will creep up on you - don't be afraid of getting into partials to really finish
Load movement with a dumbbell on the feet. Make sure you
off the have a back support here otherwise you will struggle to
chest.
challenge theKeep
abslower
ratherback
thanflat
theagainst
hip flexors.
the floor
Curlhere
the weight/legs
- no arched up backs
by tensing
here. Maintain
the abs tension
- don't just
on those
flap the
abslegs around.

Cues
Extension of the tricep here - not a press, so don't let the cable fall to either side of the neck - keep it in front of your head
 Cuff Cable Tricep Crossover 8-10 reps 3 sec eccentric,
Skullcrusher 10-12 reps 13 sec ineccentric,
stretch,
Preacher Curl 10-12 reps 13 sec eccentric,
in stretch,
1 sec concentric,
EZ Bar Curls 12-15
AMRAPreps 113sec eccentric,
seccontraction
in stretch,
concentric,
Superset
Dumbbell Curls 10-12 reps 113sec eccentric,
seccontraction
in stretch,
concentric,
Cable EZ Bar Reverse Curls 12-15 reps 13 sec eccentric,
in stretch,
concentric,
1 sec contraction
EZStanding
Bar Closecalf
Gripraises
Bench 15-20
10-12 reps 113secsec eccentric,
in stretch,
concentric,
contraction
Close Grip
Super Set
Seated Calf
or Raises 10-12 reps 113secsec eccentric,
in stretch,
concentric,
contraction
Pump reps
11sec seccontraction
in stretch,
concentric,
Donkey Calf Raises
Hammer Curls 1 sec contraction
concentric,
1 sec contraction
Exercises Set 1 Tempo
Lying Leg Curls 12-15 reps 3 sec concentric,
Hyperextensions 8-10 reps 21secseccontraction,
concentric,
Glute Drive 8-10 reps 1 sec concentric,
23 seccontraction
eccentric,
Stiff Leg Deadlift 6-8 reps 213secsec concentric,
contraction
2 sececcentric,
stretch
Leg Press 12-15 reps 113sec
sec
1sec concentric,
contraction,
sececcentric,
stretch
Close Grip Neutral Pulldown 8-10 reps 1
15secsec
1sec concentric,
contraction,
sececcentric,
stretch
Neutral Grip Chest Supprted Row 10 set8-10
holdreps
in stretch 213sec
sec
sec concentric,
contraction,
Deadeccentric,
stop
Assisted Pull Ups 30 reps total 1131sec
sec concentric,
seccontraction,
eccentric,
in stretch
Dumbbell Shrugs 8-10 reps 113sec
sec
1sec concentric,
contraction,
sececcentric,
stretch
1st set aim for 10-12 reps 23sec 1seccontraction,
sececcentric,
stretch
3 1sec
sececcentric,
stretch
Use as many drop sets required to reach Working Sets1 secare
stretch
sets that occur after your warm
You are going to be performing all this in a prog
deadlifts and you get 160kg for 6 in the first rot
you can increase the weight and start at 6 re
presc

Drop set
 12-15 reps 3 sec eccentric,
6-8 Pause
Rest reps 13 sec ineccentric,
stretch, 15-20 reps
8-10 reps
3- 5 reps 113sec eccentric,
secconcentric,
in stretch, 8-10 reps
8-10
AMRAP reps 123sec eccentric,
seccontraction
in stretch,
concentric, 21s with rest pause
Drop
AMRAP
10-12 reps 1313sec eccentric,
seccontraction
in stretch,
concentric, ------
8-10 reps
10-12
Drop reps 1 sec in stretch,
21 sec contraction
concentric, 7 reps
Dropfull,
8-10
10 sec hold reps
6-8inreps
contraction 13sec sec eccentric,
concentric,
contraction
Close Grip 7 10-12
reps reps
bottom to
to failure
8-10 reps half way,
8-10
Dropreps 123secsec eccentric,
in stretch,
contraction
Pump reps Widow
7 reps Drop
half Maker
way to top.
6-8 Weight
Same reps 2 sec in stretch,
3 sec concentric, 5 full3xreps
Use weight you can get 12
Hams, Glutes & Back
10 sec hold
6-8inreps
contraction 23 sec concentric,
contraction Half
10way
20 sec to topPause,
Rest - 5 reps
contraction
RestDrop
Pause 2 sec contraction Bottomgo reps
10to
for withreps
sechalfway
5negative
full - 5 reps
Set
4-6
AMRAP 2
reps Tempo Set 3
8-10inreps
10 sec hold contraction 1 sec concentric, Rest
10Pause
sec holdasinmany times as
contraction
10-12
10 sec hold in reps
contraction 11sec seccontraction,
concentric, needed
10 sec until
hold inyou midreach
point20
10-12
Drop reps
RestDumbbell
Pause 1 sec concentric,
23 seccontraction
eccentric, reps
10 sec hold in stretch
10 sec 10-12
outintoreps
Rephold contraction
failure 213sec concentric,
contraction
1 sececcentric,
sec stretch
8-10
rest reps
3-5pause,
reps 113secsec
1sec concentric,
contraction,
sececcentric,
stretch
8-10
Rest
go in
10 sec hold reps
Pause
for 5
contraction 1
15sec sec
1sec concentric,
contraction,
sececcentric,
stretch
Rest
12-15
3-5 Pause
reps
reps
Drop 115secsec
sec concentric,
contraction,
Deadeccentric,
stop
3-5 Pause
Rest reps 132sec seccontraction,
eccentric,
in stretch
12-15 reps
3-5 reps
reps 13sec
1sec concentric,
sececcentric,
stretch
Progressive Overload
4-6
Drop
10 sec hold 2 sec contraction,
1 sec stretch
6-8inreps
contraction
3 sec eccentric,
10 10
secsec negative
hold in stretch
king Sets are sets that occur after your warm
10 sec up sets. They are the balls
stretch 1 sectostretch
the wall, keep going until you can't move the weight with good form anym
5 mid to stretch partials
u are going to be performing all this
5 lat in a progressive
contractions overload style of training which means, you will complete a set in one rotation, say it's the 6-10re
(don't move
the arms)
adlifts and you get 160kg for 6 in the first rotation. In the second rotation you will aim to get more reps with 160kg. Once you get 10 reps or more wit
you can increase the weight and start at 6 reps again, then work up to 10 with the new weight and so on. You will do this for all working sets and acro
prescribed rep ranges. You will require a log book to track all sets over time.
Intensifiers
Hit the required rep range, drop the weight to try and hit the lowest end of the same rep range and go again. Example
w/drop = use a weight you can reach failure with for 10-12 reps, finish set, drop the weight to then try and hit 10 reps -
the set - done.
 3 sec eccentric,
13 sec in
eccentric,
stretch,
113sec eccentric,
secconcentric,
in stretch,
11sec
seccontraction
in stretch,
concentric,
concentric,
1 sec contraction
13sec
sec eccentric,
contraction
Close Grip
13 sec eccentric,
in stretch,
3 sec eccentric, 3 sec concentric
11sec
secconcentric,
in stretch,

Hams, Glutes & Back

1 sec contraction
concentric,
1 sec contraction
Tempo

ssive Overload
e balls to the wall, keep going until you can't move the weight with good form anymore sets.
e of training which means, you will complete a set in one rotation, say it's the 6-10rep set of
otation you will aim to get more reps with 160kg. Once you get 10 reps or more with 160kg
p to 10 with the new weight and so on. You will do this for all working sets and across all
will require a log book to track all sets over time.
tensifiers
he weight to try and hit the lowest end of the same rep range and go again. Example 10-12
h failure with for 10-12 reps, finish set, drop the weight to then try and hit 10 reps - perform
the set - done.
 Cross body cuff movement. Elbows slightly turned out and really squeezing the tricep in the contraction
Flat bench, elbows slightly back from vertical to put some stress through the tris - rotate around the elbow and keep the control
Get the weight into position however you can (safely) for the negatives
Don't be trying
Closeto smash
grip your
bench, useforehead
the innerwith
gripthese.
of theElbows
EZ bar.stay into
Bring place
the and you get
sternum andaspress
high-as you get.
pump repsOn those
with 21s however,
control
Keep the form
please absolutely
attempt solid
to smash here.
face.
Curl the wrists upwards to tense the forearm and keep them tensed. Don't want flat wrists here - Maximise the tension in the
Slow on the way down and up with pauses atforearm.
the top (contract hard) and bottom (feel the stretch).
Slow on the way down and up with pauses at the top (contract hard) and bottom (feel the stretch).

Cues
Squeeze hips into the pad by tensing the glutes - want zero lower back arching here so fully round the upper body over the
Pad on the
machine. thighs
Don't here,
worry startgetting
about the movement
the anklesfrom thearse
to the bottom.
here.Dumbbell
Just wantheld to the forehead,
the contract upper back
the hamstrings completely
and nothing else.rounded.
Don't be
Chin tucked into the chest. Squeeze
Glutes and lower back curl around
up to full contraction the pad
afraidofofglutes. -
Drop
partials do not press the hips into extension
set3- just drop DB and rep out
on set - literally just training
Hips stay high. Pull the slack out of
thethe bar and flatten
contraction theROM
- v small back -- slow
pull through the hamstrings - form here is dead stop
and controlled
Low and shoulder width foot placement. Go as deep as you can keeping the lower back flush to the pad - no rounding.
Hold handle at the bottom - will be able to feel lats a whole lot more. Drive the elbows towards the knees
Ideally use a Hammer strength iso row or something similar. Really squeeze that upper and mid back in the contraction and get a
Lat/tere smovement, not upper back - think wide back. As
big stretch in such we are driving
the lengthened the elbows to the floor and keeping the chest and
postion.
Dumbbells
chin at the
tall. Look side.
up at theAllow
ceilingfor some
and arm
don't letbend. Squeeze
the chest dropthe
- nodumbbells upshrugging
rounding or and back -just
don't
to roll shoulders
get the rep - keep but
the lean forward
tension a
on the
little to get that uplats!
and bacxk movement.
 Rest Pause
Muscle Round
Superset
Giant Set
FST - 7
 Hit the set for the specified rep range - wait 20 seconds - use the same weight and go once more
Example One set of 4x4. 4 reps for 4 rounds. Use a weight you can hit 12 reps with. Perform 4 reps, rack the weight, w
Perform one set of the first specified
seconds,exercise
then doand
the then
next the next with no break inbetween.
4 etc.
Same as superset but with 4+ exercises.
7 sets of 10 with 10 seconds rest inbetween each set - essentially a massive 7 set drop set.
ecified rep range - wait 20 seconds - use the same weight and go once more
4 rounds. Use a weight you can hit 12 reps with. Perform 4 reps, rack the weight, wait 20
of the first specified
seconds,exercise
then doand
the then
next the next with no break inbetween.
4 etc.
Same as superset but with 4+ exercises.
10 seconds rest inbetween each set - essentially a massive 7 set drop set.
 Week:
Set 1 Set 2
Session
Initial Intensifier Initial Intensifier
Exercise Weight Reps Weight Reps Weight Reps Weight
Pec Dec
Low Incline Dumbell Press
Machine Shoulder Press
Machine Flat Press - stack loaded
Assisted Dips
Cuff Lateral Raises
Rope Handle Cable Front Raises
Decline Sit Ups

Week:
Set 1 Set 2
Session
Initial Intensifier Initial Intensifier
Exercise Weight Reps Weight Reps Weight Reps Weight
Single Arm Lat Pulldown
Chest Supported T bar Row
Seated Cable Row - Shoulder Width
Wide Grip Grip
Lat Pulldowns
Cable Rope handle Pullovers
Reverse Pec Dec
Rope Pushdown - Push Handles
Overhead Tricep
Apart Extension
Preacher
Into Curls
EZ Bar Cable Curls
Rope Pushdown - Keep Handles
Together
 1 Week:
2 Set 3 Set 1

Intensifier Initial Intensifier Initial Intensifier

Reps Weight Reps Weight Reps Weight Reps Weight Reps

1 Week:
2 Set 3 Set 1

Intensifier Initial Intensifier Initial Intensifier

Reps Weight Reps Weight Reps Weight Reps Weight Reps
k: 2
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 Week: 3
Set 1 Set 2 Set 3

Initial Intensifier Initial Intensifier Initial Intensifier

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Week: 3
Set 1 Set 2 Set 3

Initial Intensifier Initial Intensifier Initial Intensifier

Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
 Week: 4
3 Set 1 Set 2

Intensifier Initial Intensifier Initial Intensifier

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Week: 4
3 Set 1 Set 2

Intensifier Initial Intensifier Initial Intensifier

Reps Weight Reps Weight Reps Weight Reps Weight Reps
 4 Week:
Set 3 Set 1 Set 2

Initial Intensifier Initial Intensifier Initial

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4 Week:
Set 3 Set 1 Set 2

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 5 Week:
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5 Week:
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 Week: 6
Set 1 Set 2 Set 3

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Week: 6
Set 1 Set 2 Set 3

Intensifier Initial Intensifier Initial Intensifier

Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
 Week: 7
Set 1 Set 2 Set 3

Initial Intensifier Initial Intensifier Initial

Weight Reps Weight Reps Weight Reps Weight Reps Weight

Week: 7
Set 1 Set 2 Set 3

Initial Intensifier Initial Intensifier Initial

Weight Reps Weight Reps Weight Reps Weight Reps Weight
 7 Week:
Set 3 Set 1 Set 2

Initial Intensifier Initial Intensifier Initial

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7 Week:
Set 3 Set 1 Set 2

Initial Intensifier Initial Intensifier Initial

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 8 Week:
Set 2 Set 3 Set 1

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8 Week:
Set 2 Set 3 Set 1

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Weight Reps Weight Reps Weight Reps Weight Reps Weight
 Week: 9
1 Set 2 Set 3

Intensifier Initial Intensifier Initial Intensifier

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Week: 9
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Intensifier Initial Intensifier Initial Intensifier

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 Week: 10
Set 1 Set 2 Set 3

Initial Intensifier Initial Intensifier Initial

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Week: 10
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 Week:
Set 3 Set 1 Set 2

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Week:
Set 3 Set 1 Set 2

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 11 Week:
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11 Week:
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k: 12
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k: 12
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 Week: 13
Set 1 Set 2 Set 3

Initial Intensifier Initial Intensifier Initial Intensifier

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Week: 13
Set 1 Set 2 Set 3

Initial Intensifier Initial Intensifier Initial Intensifier

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 Week: 14
3 Set 1 Set 2

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Week: 14
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 14 Week:
Set 3 Set 1 Set 2

Initial Intensifier Initial Intensifier Initial

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14 Week:
Set 3 Set 1 Set 2

Initial Intensifier Initial Intensifier Initial

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 15 Week:
Set 2 Set 3 Set 1

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15 Week:
Set 2 Set 3 Set 1

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Reps Weight Reps Weight Reps Weight Reps Weight Reps
 Week: 16
Set 1 Set 2 Set 3

Intensifier Initial Intensifier Initial Intensifier

Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps

Week: 16
Set 1 Set 2 Set 3

Intensifier Initial Intensifier Initial Intensifier

Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
 Week:
Set 1 Set 2
Session
Initial Intensifier Initial Intensifier
Exercise Weight Reps Weight Reps Weight Reps Weight
Adductor machine
Seated Leg Curls
Leg Extensions
Hack Squat
Leg Press
Walking Lunges
Standing Calf Raises
Seated calf raises

Week:
Set 1 Set 2
Session
Initial Intensifier Initial Intensifier
Exercise Weight Reps Weight Reps Weight Reps Weight
Machine Lateral Raises
High Incline Dumbbell Press
Smith Machine Mid Incline
Incline Cable Flys
EZ Bar Cable Front Raises
Bodyweight Press Ups
Hanging Leg Raises
Lying Leg Raises

Week:
 1 Week:
2 Set 3 Set 1

Intensifier Initial Intensifier Initial Intensifier

Reps Weight Reps Weight Reps Weight Reps Weight Reps

1 Week:
2 Set 3 Set 1

Intensifier Initial Intensifier Initial Intensifier

Reps Weight Reps Weight Reps Weight Reps Weight Reps

1 Week:
k: 2
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k: 2
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 Week: 3
Set 1 Set 2 Set 3

Initial Intensifier Initial Intensifier Initial Intensifier

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Week: 3
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Initial Intensifier Initial Intensifier Initial Intensifier

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Week: 3
 Week: 4
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Week: 4
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Week: 4
 4 Week:
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4 Week:
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Initial Intensifier Initial Intensifier Initial

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4 Week:
 5 Week:
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5 Week:
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5 Week:
 Week: 6
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Week: 6
Set 1 Set 2 Set 3

Intensifier Initial Intensifier Initial Intensifier

Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps

Week: 6
 Week: 7
Set 1 Set 2 Set 3

Initial Intensifier Initial Intensifier Initial

Weight Reps Weight Reps Weight Reps Weight Reps Weight

Week: 7
Set 1 Set 2 Set 3

Initial Intensifier Initial Intensifier Initial

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Week: 7
 7 Week:
Set 3 Set 1 Set 2

Initial Intensifier Initial Intensifier Initial

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7 Week:
Set 3 Set 1 Set 2

Initial Intensifier Initial Intensifier Initial

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7 Week:
 8 Week:
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Intensifier Initial Intensifier Initial Intensifier

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8 Week:
Set 2 Set 3 Set 1

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Weight Reps Weight Reps Weight Reps Weight Reps Weight

8 Week:
 Week: 9
1 Set 2 Set 3

Intensifier Initial Intensifier Initial Intensifier

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Week: 9
1 Set 2 Set 3

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Week: 9
 Week: 10
Set 1 Set 2 Set 3

Initial Intensifier Initial Intensifier Initial

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Week: 10
Set 1 Set 2 Set 3

Initial Intensifier Initial Intensifier Initial

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Week: 10
 Week:
Set 3 Set 1 Set 2

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Week:
Set 3 Set 1 Set 2

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Week:
 11 Week:
2 Set 3 Set 1

Intensifier Initial Intensifier Initial Intensifier

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11 Week:
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11 Week:
k: 12
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Initial Intensifier Initial Intensifier Initial

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k: 12
Set 2 Set 3 Set 1

Initial Intensifier Initial Intensifier Initial

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k: 12
 Week: 13
Set 1 Set 2 Set 3

Initial Intensifier Initial Intensifier Initial Intensifier

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Week: 13
Set 1 Set 2 Set 3

Initial Intensifier Initial Intensifier Initial Intensifier

Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight

Week: 13
 Week: 14
3 Set 1 Set 2

Intensifier Initial Intensifier Initial Intensifier

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Week: 14
3 Set 1 Set 2

Intensifier Initial Intensifier Initial Intensifier

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Week: 14
 14 Week:
Set 3 Set 1 Set 2

Initial Intensifier Initial Intensifier Initial

Weight Reps Weight Reps Weight Reps Weight Reps Weight

14 Week:
Set 3 Set 1 Set 2

Initial Intensifier Initial Intensifier Initial

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14 Week:
 15 Week:
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Initial Intensifier Initial Intensifier Initial

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15 Week:
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15 Week:
 Week: 16
Set 1 Set 2 Set 3

Intensifier Initial Intensifier Initial Intensifier

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Week: 16
Set 1 Set 2 Set 3

Intensifier Initial Intensifier Initial Intensifier

Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps

Week: 16
 Set 1 Set 2
Session
Initial Intensifier Initial Intensifier
Exercise Weight Reps Weight Reps Weight Reps Weight
EZ Bar Pushdown
Cuff Cable Tricep Crossover
Skullcrusher

EZ Bar Close Grip Bench

Preacher Curl
EZ Bar Curls
Seated Dumbbell Curls
Hammer Curls
Cable EZ Bar Reverse Curls
Standing calf raises
Seated Calf
or Raises
Donkey Calf Raises Week:
Set 1 Set 2
Session
Initial Intensifier Initial Intensifier
Exercise Weight Reps Weight Reps Weight Reps Weight
Lying Leg Curls
Hyperextensions
Glute Drive
Stiff Leg Deadlift
Leg Press
Close Grip Neutral Pulldown
Neutral Grip Chest Supprted Row
Assisted Pull Ups
2 Set 3 Set 1

Intensifier Initial Intensifier Initial Intensifier

Reps Weight Reps Weight Reps Weight Reps Weight Reps

1 Week:
2 Set 3 Set 1

Intensifier Initial Intensifier Initial Intensifier

Reps Weight Reps Weight Reps Weight Reps Weight Reps
 Set 2 Set 3 Set 1

Initial Intensifier Initial Intensifier Initial

Weight Reps Weight Reps Weight Reps Weight Reps Weight

k: 2
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 Set 1 Set 2 Set 3

Initial Intensifier Initial Intensifier Initial Intensifier

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Week: 3
Set 1 Set 2 Set 3

Initial Intensifier Initial Intensifier Initial Intensifier

Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
3 Set 1 Set 2

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Week: 4
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 Set 3 Set 1 Set 2

Initial Intensifier Initial Intensifier Initial

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4 Week:
Set 3 Set 1 Set 2

Initial Intensifier Initial Intensifier Initial

Weight Reps Weight Reps Weight Reps Weight Reps Weight
 Set 2 Set 3 Set 1

Initial Intensifier Initial Intensifier Initial

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5 Week:
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Week: 6
Set 1 Set 2 Set 3

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 Set 1 Set 2 Set 3

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Week: 7
Set 1 Set 2 Set 3

Initial Intensifier Initial Intensifier Initial

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 Set 3 Set 1 Set 2

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7 Week:
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8 Week:
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Week: 9
1 Set 2 Set 3

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 Set 1 Set 2 Set 3

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Week: 10
Set 1 Set 2 Set 3

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11 Week:
2 Set 3 Set 1

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k: 12
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 Set 1 Set 2 Set 3

Initial Intensifier Initial Intensifier Initial Intensifier

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Week: 13
Set 1 Set 2 Set 3

Initial Intensifier Initial Intensifier Initial Intensifier

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3 Set 1 Set 2

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Week: 14
3 Set 1 Set 2

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 Set 3 Set 1 Set 2

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14 Week:
Set 3 Set 1 Set 2

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15 Week:
Set 2 Set 3 Set 1

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Week: 16
Set 1 Set 2 Set 3

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Dumbbell Shrugs
 Peri WorkoutPre/Intra/Post
Nutrition Block
- Example
Pre Workout Food Quantity
6am or 1 hour before training Cream of Rice 100g
COR Instructions. Mix 100g with 300g boiling water. Stir Per4m Whey 15g
with fork thoroughly. 30 sec in microwave to make nice 90% Dark Chocolate 15g
and cakey. Then mix in whey, & salt. Add Dark choccy Blueberries 100g
Pre Workout Supplement20-30 mins pre training.
and berries. Done Stim (AM Sessions) - Non Stim (PM Sessions)
Food Quantity
Cyclic Dextrin 20g
Intra Workout EAAs 15g
Hydration 1 serving
Creatine 7g
Food Quantity
Oats 100g
Post workout Per4m Whey 15g
Peanut Butter 10g
Banana 100g
Please Adjust meal times for pre/intra/post to fit your day in terms of timings

Supplements - Titan Store

Code: BIGKENT10
Nutrition Brand Link
Whey Per4m https://titan-store.co.uk/product/per4m-advanced-whey-prote
Cream of Rice TrainedbyJP - Cream of Rice https://titan-store.co.uk/product/trained-by-jp-cream-of-rice-8

Intra Brand Link

EAAs Strom - EssentialMax https://titan-store.co.uk/product/strom-sports-essentialmax-ea
mple
Pink Salt
2g

ssions)
Pink Salt
3g

Pink Salt
2g

re

ct/per4m-advanced-whey-protein-2-01kg
ct/trained-by-jp-cream-of-rice-80-servings

ct/strom-sports-essentialmax-eaa-30-servings
Creatine Applied Nutrition https://titan-store.co.uk/product/applied-nutrition-creatine-mo
Carbohydrates Strom - CarbMax https://titan-store.co.uk/product/strom-sports-carbmax-5
Hydration Strom - Hydra Max https://titan-store.co.uk/product/strom-sports-hydramax-

Pre workout Brand Link

Stim Strom - Stimumax Pro https://titan-store.co.uk/product/strom-sports-stimumax-
Non Stim Strom - Vascumax https://titan-store.co.uk/product/strom-sports-vascumax-

1MR - KENT10
For all your lifitng equipment needs https://1mr.shop/
ct/applied-nutrition-creatine-monohydrate-50-servings
duct/strom-sports-carbmax-50-servings
duct/strom-sports-hydramax-90-servings

duct/strom-sports-stimumax-pro-30-servings
duct/strom-sports-vascumax-pro

s://1mr.shop/
 BMR Calculator - Base Metabolic Rate
Gender
Stats
Male Female Activity Description Activity Factor
Height (cm) Sedentary Purely Steps 1.25
Weight (kg) Active Intense Exercise 3-4 times a week 1.5
Age Elevated Active Intense Exercise 5-6 times a week 1.75
BMR 88 448 Very Active Physical Job + Frequent Intense Exercise 1.9

Male Female Activity Input your details in the stats box to generate
Maintenance
155 783 Elevated Active The plan your required Maintence Calories
Cals
168 850 Very Active The plan + Physical job

Bulking
Take your BMR (Plan or plan + active job) and add 200 cals a day. The aim here is to establish your maintence calories and then go slightly above. Assess bodyweight
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average
The process
bodyweightis not
additional quick,
and
health you
apperance will
benefits need
over htetonext
from be patient.
week
cardio areoralso
twonot
andtomake changes accordingly.
be overlooked, espeically
during aExample
period where Weekly
we are looking to add mass. A stronger heart will lead to a stronger body,Position
greater longevity and in the short term a much more
Bulk
Training Days
effective bulk. I would advise 30mins of cardio of your choice at 130-140bpm on your rest days for CV purposes, with an additional 10,000 steps everyday
Cardio
Week Plan Protein Carbs for general Fatexpenditure. Calories
1 Establish Maintence
BMR + 200
2 Establish Maintence
3 Push Up
4 Acclimatise BMR + 300
5 Level out
6 Push Up
7 Acclimatise BMR + 400
8 Level out Bodyweight 2 x 30mins @
60% of cals 20% of Cals
in Lbs 130bpm Weekly
ty Factor

Dieting
e. Assess bodyweight Take your BMR (Plan or plan + active job) and remove 250 cals a day. Again we are looking to establish maintainence calories but here we will go s
set outthis
above in the Diet far
is likely Look
below.
to begin
We with
do notthewant
250to calorie
createdeficit
an enormous
from thedeficit
BMR calculation.
from the offIfasaverage
this willbodyweight
introduce ashifts
number
down of issues
nicely regarding
in a week fatigue.
or two thenInstead
we'relookall to
good
assess
-a
eing onIfweight
scale
dded. the lungs,
but to
bodyweight bodyweight
from
Cardio:
0.5kg-1kg
Theand
addition
average
appearance
of cardio
a week
at 250
isisgoing
ideal.
cals to
aIfday
allow
we below
find
forourselves
the
your
creation
BMRstagnant
over
of aagreater
week
in bodyweight
orcalorie
two. The
deficit.
thenideal
remove
Initally
rate of
aI further
would
loss forsuggest
200
an aggressive
cals3and
x 20mins
reassess
cut would
of cardio
bodyweight
be (of
an average
choice)
and phat
o
anges accordingly.
erlooked, espeically appearance
week.
140bpmA more
a in
week
areasonable
week.
alongIf side
anrange
intial
10,000
would
weight
steps
begain
a0.5kg-1kg
day.
is experienced
Bothwhilst
variables
athen
slower
will
droplook
average
200
to be
cals
rate
increased
offofand
lossreassess
over
suchtime
asbodyweight
0.25-0.5kg
dependent may
inon
a be
week
a number
more
- if appropriate
still
of no
variables
change
for- then
Listed
thosedrop
in
of the
aac
erm a much more level of bodyfat (i.e. already fairly low) or someone 200 withcals
a more
Tracker.
an assess
stressful
again Weekly
job/lifestyle Position
that requires a high level of functionality.
Example Cut
000 steps everyday Training Days
Steps
Week Plan Protein Carbs Fat Calories
1 Establish Maintence BMR - 250
2 Increase expenditure BMR - 250
3 Decrease inputs BMR - 350
4 Decrease inputs BMR - 400
5 Increase expenditure BMR - 400
6 Decrease inputs & Increase expenditure BMR - 450
7 Decrease inputs BMR - 500
10k 8 Decrease inputs & Increase expenditureBodyweight in BMR - 550
60% of cals 20% of Cals
daily Lbs
 maintainence calories but here we will go slightly
cely
ues regarding
in a week fatigue.
or two thenInstead
we'relookall to
good
assess
- anywhere
your
for
d
ersuggest
200
an aggressive
cals3and
x 20mins
reassess
cut would
of cardio
bodyweight
be (of
an average
choice)
and physical
at
of130-
1kg a
ght
kg
dentmay
inon
a be
week
a number
more
- if appropriate
still
of no
variables
change
for- then
Listed
thosedrop
in
of the
aacertain
further
Diet
Position
requires a high level of functionality.
Cardio Steps
3 x 30mins @ 130bpm
Weekly
4 x 30mins @130bpm 10k
weekly daily

5 x 30 mins @130bpm
weekly
11k
6 x 30mins @130bpm
daily
weekly
 Bodyweight 2 x 30mins @
60% of cals 20% of Cals
9 Push Up in Lbs 130bpm Weekly
10 Acclimatise BMR + 500
11 Level out
12 Push Up
13 Acclimatise BMR + 600
14 Level out
15 Push Up
BMR + 700
16 Acclimatise
10k Bodyweight in
60% of cals 20% of Cals
daily 9 Decrease inputs Lbs BMR - 600
10 Increase expenditure BMR - 600
11 Decrease inputs & Increase expenditure BMR - 650
12 Increase expenditure BMR - 700
13 Decrease inputs BMR - 750
14 Decrease inputs BMR - 800
15 Decrease inputs & Increase expenditure BMR - 850
16 Decrease inputs BMR - 900
 11k
6 x 30mins @130bpm
daily
weekly
7 x 30mins @130bpm
weekly
7 x 35mins @130bpm
12k
weekly
daily
7 x 40mins @130bpm
weekly
 Achieved Cardio
1 Week dayBodyweightProtein Carbs Fats CaloriesOff Plan Meal - When and what
Time/Machine/Effort
Steps
Monday 0
Tuesday 0
Wednesday 0
Thursday 0
Friday 0
Saturday 0
Sunday 0
Total #DIV/0! 0 0 0 0

2 Week dayBodyweightProtein Carbs Fats CaloriesOff Plan Meal - When and what
Time/Machine/Effort
Steps
Monday 0
Tuesday 0
Wednesday 0
Thursday 0
Friday 0
Saturday 0
Sunday 0
Total #DIV/0! 0 0 0 0

3 Week dayBodyweightProtein Carbs Fats CaloriesOff Plan Meal - When and what
Time/Machine/Effort
Steps
Monday 0
Tuesday 0
Wednesday 0
Thursday 0
Friday 0
Saturday 0
Training Digestion
Motivation to train/10
Energy in the session/10
Highlights of the session
Any Bloating? Yes or No

#DIV/0! #DIV/0!

Motivation to train/10
Energy in the session/10
Highlights of the session
Any Bloating? Yes or No

#DIV/0! #DIV/0!

Motivation to train/10
Energy in the session/10
Highlights of the session
Any Bloating? Yes or No
 Stress Sleep
If so after which meal and what is the meal?
Stress Level out 10 (1=none, 10= extreme)
Reason for stress
Time asleep

#DIV/0! #DIV/0!

If so after which meal and what is the meal?

Stress Level out 10 (1=none, 10= extreme)
Reason for stress
Time asleep

#DIV/0! #DIV/0!

If so after which meal and what is the meal?

Stress Level out 10 (1=none, 10= extreme)
Reason for stress
Time asleep
 Fatigue
Sleep Quality - Was it broken? Did you wake up tired?
Fatigue level out of 10 (1=fresh, 10= fucked)

#DIV/0!

Sleep Quality - Was it broken? Did you wake up tired?

Fatigue level out of 10 (1=fresh, 10= fucked)

#DIV/0!

Sleep Quality - Was it broken? Did you wake up tired?

Fatigue level out of 10 (1=fresh, 10= fucked)
 Assistance Lifestyle
Hunger/10 (1 not at all, 10 extremely)
Blood PressureBlood GlucoseRest Heart RateUp coming eventsComments

#DIV/0!

Hunger/10 (1 not at all, 10 extremely)

Blood PressureBlood GlucoseRest Heart RateUp coming eventsComments

#DIV/0!

Hunger/10 (1 not at all, 10 extremely)

Blood PressureBlood GlucoseRest Heart RateUp coming eventsComments
omments

omments

omments
 Sunday 0
Total #DIV/0! 0 0 0 0

4 Week dayBodyweightProtein Carbs Fats CaloriesOff Plan Meal - When and what
Time/Machine/Effort
Steps
Monday 0
Tuesday 0
Wednesday 0
Thursday 0
Friday 0
Saturday 0
Sunday 0
Total #DIV/0! 0 0 0 0

5 Week dayBodyweightProtein Carbs Fats CaloriesOff Plan Meal - When and what
Time/Machine/Effort
Steps
Monday 0
Tuesday 0
Wednesday 0
Thursday 0
Friday 0
Saturday 0
Sunday 0
Total #DIV/0! 0 0 0 0

6 Week dayBodyweightProtein Carbs Fats CaloriesOff Plan Meal - When and what
Time/Machine/Effort
Steps
Monday 0
Tuesday 0
Wednesday 0
Thursday 0
Friday 0
 #DIV/0! #DIV/0!

Motivation to train/10
Energy in the session/10
Highlights of the session
Any Bloating? Yes or No

#DIV/0! #DIV/0!

Motivation to train/10
Energy in the session/10
Highlights of the session
Any Bloating? Yes or No

#DIV/0! #DIV/0!

Motivation to train/10
Energy in the session/10
Highlights of the session
Any Bloating? Yes or No
 #DIV/0! #DIV/0!

If so after which meal and what is the meal?

Stress Level out 10 (1=none, 10= extreme)
Reason for stress
Time asleep

#DIV/0! #DIV/0!

If so after which meal and what is the meal?

Stress Level out 10 (1=none, 10= extreme)
Reason for stress
Time asleep

#DIV/0! #DIV/0!

If so after which meal and what is the meal?

Stress Level out 10 (1=none, 10= extreme)
Reason for stress
Time asleep
 #DIV/0!

Sleep Quality - Was it broken? Did you wake up tired?

Fatigue level out of 10 (1=fresh, 10= fucked)

#DIV/0!

Sleep Quality - Was it broken? Did you wake up tired?

Fatigue level out of 10 (1=fresh, 10= fucked)

#DIV/0!

Sleep Quality - Was it broken? Did you wake up tired?

Fatigue level out of 10 (1=fresh, 10= fucked)
 #DIV/0!

Hunger/10 (1 not at all, 10 extremely)

Blood PressureBlood GlucoseRest Heart RateUp coming eventsComments

#DIV/0!

Hunger/10 (1 not at all, 10 extremely)

Blood PressureBlood GlucoseRest Heart RateUp coming eventsComments

#DIV/0!

Hunger/10 (1 not at all, 10 extremely)

Blood PressureBlood GlucoseRest Heart RateUp coming eventsComments
omments

omments

omments
 Saturday 0
Sunday 0
Total #DIV/0! 0 0 0 0

7 Week dayBodyweightProtein Carbs Fats CaloriesOff Plan Meal - When and what
Time/Machine/Effort
Steps
Monday 0
Tuesday 0
Wednesday 0
Thursday 0
Friday 0
Saturday 0
Sunday 0
Total #DIV/0! 0 0 0 0

8 Week dayBodyweightProtein Carbs Fats CaloriesOff Plan Meal - When and what
Time/Machine/Effort
Steps
Monday 0
Tuesday 0
Wednesday 0
Thursday 0
Friday 0
Saturday 0
Sunday 0
Total #DIV/0! 0 0 0 0

9 Week dayBodyweightProtein Carbs Fats CaloriesOff Plan Meal - When and what
Time/Machine/Effort
Steps
Monday 0
Tuesday 0
Wednesday 0
Thursday 0
 #DIV/0! #DIV/0!

Motivation to train/10
Energy in the session/10
Highlights of the session
Any Bloating? Yes or No

#DIV/0! #DIV/0!

Motivation to train/10
Energy in the session/10
Highlights of the session
Any Bloating? Yes or No

#DIV/0! #DIV/0!

Motivation to train/10
Energy in the session/10
Highlights of the session
Any Bloating? Yes or No
 #DIV/0! #DIV/0!

If so after which meal and what is the meal?

Stress Level out 10 (1=none, 10= extreme)
Reason for stress
Time asleep

#DIV/0! #DIV/0!

If so after which meal and what is the meal?

Stress Level out 10 (1=none, 10= extreme)
Reason for stress
Time asleep

#DIV/0! #DIV/0!

If so after which meal and what is the meal?

Stress Level out 10 (1=none, 10= extreme)
Reason for stress
Time asleep
 #DIV/0!

Sleep Quality - Was it broken? Did you wake up tired?

Fatigue level out of 10 (1=fresh, 10= fucked)

#DIV/0!

Sleep Quality - Was it broken? Did you wake up tired?

Fatigue level out of 10 (1=fresh, 10= fucked)

#DIV/0!

Sleep Quality - Was it broken? Did you wake up tired?

Fatigue level out of 10 (1=fresh, 10= fucked)
 #DIV/0!

Hunger/10 (1 not at all, 10 extremely)

Blood PressureBlood GlucoseRest Heart RateUp coming eventsComments

#DIV/0!

Hunger/10 (1 not at all, 10 extremely)

Blood PressureBlood GlucoseRest Heart RateUp coming eventsComments

#DIV/0!

Hunger/10 (1 not at all, 10 extremely)

Blood PressureBlood GlucoseRest Heart RateUp coming eventsComments
omments

omments

omments
 Friday 0
Saturday 0
Sunday 0
Total #DIV/0! 0 0 0 0

10 Week dayBodyweightProtein Carbs Fats CaloriesOff Plan Meal - When and what
Time/Machine/Effort
Steps
Monday 0
Tuesday 0
Wednesday 0
Thursday 0
Friday 0
Saturday 0
Sunday 0
Total #DIV/0! 0 0 0 0

11 Week dayBodyweightProtein Carbs Fats CaloriesOff Plan Meal - When and what
Time/Machine/Effort
Steps
Monday 0
Tuesday 0
Wednesday 0
Thursday 0
Friday 0
Saturday 0
Sunday 0
Total #DIV/0! 0 0 0 0

12 Week dayBodyweightProtein Carbs Fats CaloriesOff Plan Meal - When and what
Time/Machine/Effort
Steps
Monday 0
Tuesday 0
Wednesday 0
 #DIV/0! #DIV/0!

Motivation to train/10
Energy in the session/10
Highlights of the session
Any Bloating? Yes or No

#DIV/0! #DIV/0!

Motivation to train/10
Energy in the session/10
Highlights of the session
Any Bloating? Yes or No

#DIV/0! #DIV/0!

Motivation to train/10
Energy in the session/10
Highlights of the session
Any Bloating? Yes or No
 #DIV/0! #DIV/0!

If so after which meal and what is the meal?

Stress Level out 10 (1=none, 10= extreme)
Reason for stress
Time asleep

#DIV/0! #DIV/0!

If so after which meal and what is the meal?

Stress Level out 10 (1=none, 10= extreme)
Reason for stress
Time asleep

#DIV/0! #DIV/0!

If so after which meal and what is the meal?

Stress Level out 10 (1=none, 10= extreme)
Reason for stress
Time asleep
 #DIV/0!

Sleep Quality - Was it broken? Did you wake up tired?

Fatigue level out of 10 (1=fresh, 10= fucked)

#DIV/0!

Sleep Quality - Was it broken? Did you wake up tired?

Fatigue level out of 10 (1=fresh, 10= fucked)

#DIV/0!

Sleep Quality - Was it broken? Did you wake up tired?

Fatigue level out of 10 (1=fresh, 10= fucked)
 #DIV/0!

Hunger/10 (1 not at all, 10 extremely)

Blood PressureBlood GlucoseRest Heart RateUp coming eventsComments

#DIV/0!

Hunger/10 (1 not at all, 10 extremely)

Blood PressureBlood GlucoseRest Heart RateUp coming eventsComments

#DIV/0!

Hunger/10 (1 not at all, 10 extremely)

Blood PressureBlood GlucoseRest Heart RateUp coming eventsComments
omments

omments

omments
 Thursday 0
Friday 0
Saturday 0
Sunday 0
Total #DIV/0! 0 0 0 0

13 Week dayBodyweightProtein Carbs Fats CaloriesOff Plan Meal - When and what
Time/Machine/Effort
Steps
Monday 0
Tuesday 0
Wednesday 0
Thursday 0
Friday 0
Saturday 0
Sunday 0
Total #DIV/0! 0 0 0 0

14 Week dayBodyweightProtein Carbs Fats CaloriesOff Plan Meal - When and what
Time/Machine/Effort
Steps
Monday 0
Tuesday 0
Wednesday 0
Thursday 0
Friday 0
Saturday 0
Sunday 0
Total #DIV/0! 0 0 0 0

15 Week dayBodyweightProtein Carbs Fats CaloriesOff Plan Meal - When and what
Time/Machine/Effort
Steps
Monday 0
Tuesday 0
 #DIV/0! #DIV/0!

Motivation to train/10
Energy in the session/10
Highlights of the session
Any Bloating? Yes or No

#DIV/0! #DIV/0!

Motivation to train/10
Energy in the session/10
Highlights of the session
Any Bloating? Yes or No

#DIV/0! #DIV/0!

Motivation to train/10
Energy in the session/10
Highlights of the session
Any Bloating? Yes or No
 #DIV/0! #DIV/0!

If so after which meal and what is the meal?

Stress Level out 10 (1=none, 10= extreme)
Reason for stress
Time asleep

#DIV/0! #DIV/0!

If so after which meal and what is the meal?

Stress Level out 10 (1=none, 10= extreme)
Reason for stress
Time asleep

#DIV/0! #DIV/0!

If so after which meal and what is the meal?

Stress Level out 10 (1=none, 10= extreme)
Reason for stress
Time asleep
 #DIV/0!

Sleep Quality - Was it broken? Did you wake up tired?

Fatigue level out of 10 (1=fresh, 10= fucked)

#DIV/0!

Sleep Quality - Was it broken? Did you wake up tired?

Fatigue level out of 10 (1=fresh, 10= fucked)

#DIV/0!

Sleep Quality - Was it broken? Did you wake up tired?

Fatigue level out of 10 (1=fresh, 10= fucked)
 #DIV/0!

Hunger/10 (1 not at all, 10 extremely)

Blood PressureBlood GlucoseRest Heart RateUp coming eventsComments

#DIV/0!

Hunger/10 (1 not at all, 10 extremely)

Blood PressureBlood GlucoseRest Heart RateUp coming eventsComments

#DIV/0!

Hunger/10 (1 not at all, 10 extremely)

Blood PressureBlood GlucoseRest Heart RateUp coming eventsComments
omments

omments

omments
 Wednesday 0
Thursday 0
Friday 0
Saturday 0
Sunday 0
Total #DIV/0! 0 0 0 0

16 Week dayBodyweightProtein Carbs Fats CaloriesOff Plan Meal - When and what
Time/Machine/Effort
Steps
Monday 0
Tuesday 0
Wednesday 0
Thursday 0
Friday 0
Saturday 0
Sunday 0
Total #DIV/0! 0 0 0 0
 #DIV/0! #DIV/0!

Motivation to train/10
Energy in the session/10
Highlights of the session
Any Bloating? Yes or No

#DIV/0! #DIV/0!
 #DIV/0! #DIV/0!

If so after which meal and what is the meal?

Stress Level out 10 (1=none, 10= extreme)
Reason for stress
Time asleep

#DIV/0! #DIV/0!
 #DIV/0!

Sleep Quality - Was it broken? Did you wake up tired?

Fatigue level out of 10 (1=fresh, 10= fucked)

#DIV/0!
 #DIV/0!

Hunger/10 (1 not at all, 10 extremely)

Blood PressureBlood GlucoseRest Heart RateUp coming eventsComments

#DIV/0!
omments
 Food Sources - A simple guide
Proteins Carbs
Lean Non- Lean Starches Fructose Intra Veg
Chicken Breast 5% Beef Mince Bread/Toast Bananas Strom - CarbMax Broccolli
Prawns Salmon English Muffins Mangos Asparagus
White Fish Chicken Thighs Crumpets Pineapple Green Beans
Whey Protein Whole Eggs Bagels Blueberries Spinach
Egg Whites Pork Bagel Thins Strawberries Kale
Turkey Beef Steak Wraps/Tortillas Apples Lettuce
Tuna Yoghurt Pasta Raisins Cucumber
Turkey Bacon Malt Loaf Dates Courgette
White Potato Kiwi Peppers
Sweet Potato Raspberries Onions
Couscous Pears Baby Corn
Muesli Cherries Carrots
Oats
Granola
Honey Based Cereals
Rice
Rice Cakes
Squares Bars
Rice based cereals
Cream of Rice
e
Fats
*Most Sources aren't
solely fat
Dark Chocolate
Peanut Butter
Avocado
Extra Virgin Olive Oil
Hummus
Nuts
Cheese
Coconut oil