Mi 40 X Graduate Intermediate

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GRADUA GRA DUATE Printable Print able Workout Sheets She ets BEN PAKULSKI PRESENTS… GRADUATE PRINTABLE WORKOUT SHEETS Eric Babcock Issued: 2014-12-11 WWW.MI40X.COM 1 GRADUA GRA DUATE Printable Print able Workout Sheets She ets GRADUATE PRINTABLE WORKOUT SHEETS LEGAL DISCLAIMER The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. By continuing with the program you recognize that despite all precautions on the part of Ben Pakulski Athletics, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Ben Pakulski Athletics, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. WWW.MI40X.COM 2 GRADUA GRA DUATE Printable Print able Workout Sheets She ets GRADUATE PRINTABLE WORKOUT SHEETS LEGAL DISCLAIMER The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. By continuing with the program you recognize that despite all precautions on the part of Ben Pakulski Athletics, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Ben Pakulski Athletics, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. WWW.MI40X.COM 2 GRADUA GRA DUATE Printable Print able Workout Sheets She ets PHASES PHASE 1 PHASE 2 PHASE 3 PHASE 4 PHASES 5&6 DAY 1 (E.G MON) DAY 2 (E.G TUE) DAY 3  (E.G WED) Chest Front Delts Biceps (Abs/Core) Back Rear Delts Triceps (Calves 1) Quads Hams (Abs/Core) Chest Front Delts Side Delts Biceps (Abs/Core) Back Rear Delts Triceps (Calves 2) OFF (moderate kcals (mod/low carb) DAY 4 (E.G THUR) DAY 5 (E.G FRI) DAY 6 (E.G SAT) DAY 7 (E.G SUN) Biceps, Chest Side Delts Front Delts (Calves 2) Triceps Back (Abs/Core) Hams Quads (Calves 1) OFF (extreme high kcal day) The idea is to train most body parts TWICE per week; once heavy with the intent of mechanical damage & high neurological stress, the 2nd workout will be focused on maximizing cell swelling & hyperemia Quads Hams (Abs/Core) Biceps Chest Delts Side Delts (Calves 1) Triceps Back (Abs/Core) Hams Quads (Calves 2) OFF (extreme high kcal day) As Above Chest Back (Abs/Core) Quads Hams (Calves 1) Side Delts Arms (Abs/Core) Chest Delts Rear Delts Back (Calves 2) Hams Quads (Calves 1) OFF Power / Hypertrophy Phase Chest Side Delts (Calves 1) Back Hams (Abs/Core) Quads (Calves 2) OFF Squat Bench Deadlift (Abs/Core) Arms Side Delts (Calves 1) OFF Strength / High Threshold Tr Training aining Chest Back (Abs/Core) Quads Biceps (Calves 2) + HIIT Hams Side Delts Delts Triceps (Abs/Core) OFF PHASE 6 (am + pm) Back Biceps CHEST (Abs/Core) DELTS TRICEPS (CALVES 1) (am + pm) Quads Hams (Calves 2) Phase 5: Deload Phase (4 days) Back Chest Arms (Abs/Core) Quads Hams (Calves 1) (am + pm) Hams,Back Side Delts Rear Delts (Abs/Core) Chest Arms (Calves 2) WWW.MI40X.COM Quads Hams (Abs/Core) COMMENTS Phase 6: Overreach / Hypertrophy (8 days) - - 3 GRADUA GRA DUATE Printable Print able Workout Sheets She ets TERMINOLOGY Reps: the number of times you raise and lower the resistance / weight Sets: the number of times you repeat the prescribed number of reps Tempo: the speed / pace at which you should aim to perform the various aspects of a rep, typically broken into 4 parts: 1. the ‘eccentric’ (negative) portion of the movement, i.e., when the muscle is lengthened in the direction of resistance e.g., lowering the weight when performing a bench press 2. the ‘concentric’ (positive) portion of the movement, i.e., shortening / contracting the muscle against the force of resistance e.g., pressing the weight up during a bench press 3 & 4: the pauses taken taken following following the completion completion of the concentric concentric and eccentric eccentric portions of the rep respectively respectively e.g., e.g., pausing / resting at the 2 extremes, the top and bottom of a bench press A tempo of ‘4-3-2-1’ for example would specify: 1. perform a 4 second eccentric 2. rest for for 3 seconds seconds following following the eccentric eccentric 3. perform a 2 second concentric 4. rest for 1 second following the concentric WWW.MI40X.COM 4 GRADUATE Printable Workout Sheets Isometric hold: For the purposes of this program, an isometric hold is employed following the concentric portion of a rep (when the muscle is fully contracted) e.g; when your elbows are as far back as possible during a bent over barbell row. The goal is NOT simply to hold against the direction in which the resistance is pulling, but instead to contract / squeeze the working muscle as hard as possible throughout the duration of the isometric, while remaining in the most maximally contracted position possible. 1 1/2’s: If a set prescribes a target of 10 reps, perform 10 full reps (executed as normal) each followed by a 1/2 rep in the strongest half of the range (typically following the eccentric). To elaborate: 1) begin with the working muscle fully stretched / lengthened, the antagonist fully contracted 2) initiating from the working muscle, perform the concentric, aiming to fully shorten it and to achieve a maximum peak contraction at the opposite extreme 3) while still contracting throughout, perform the eccentric to return to the beginning fully lengthened position 4) from here begin a further concentric however this time only come to the half way point before returning once more to the start position. Using barbell bicep curls for example - raise the weight, lower, bring up half way (to 90º of elbow flexion), then lower; this = 1 rep of the protocol. ‘NOS’ + ‘NOS-eXtreme’ (intra-set stretching) sets: NOS sets comprise of 3 successive drop-sets following the completion of the final working set (only) of an exercise (unless specified otherwise); allow no more than 10 seconds rest between them (ideally zero), plus decrease in load by approximately 20% every drop aiming to achieve 5 - 8 reps on each. At the end of the final full rep of the final set, end with as many partial reps as possible through to absolute failure. See the videos if unsure. WWW.MI40X.COM 5 GRADUATE Printable Workout Sheets For NOS-X sets, follow the same protocol as above, though add in a 20 - 30 second maximally loaded stretch following the last achievable rep of the working set and all subsequent drop-sets. Following the stretch on the final drop-set, perform a contraction to finish (always finish on a contraction, not a stretch). See videos if unsure. BPak Strip Sets: (typically performed on equipment with selectorized pin loading) Choose a weight with which you can execute approximately 8 to 10 reps of the given exercise. Following the final rep, immediately drop the weight stack by a single pin and continue on (ensure to rest only as long as it takes for you (or ideally someone else) to change the pin); repeat this process until you reach the final / minimum weight plate of the stack! Aim for 3 to 5 full reps on each drop, though be aware that achieving just 1 or 2 reps is normal... remember, only the strong survive! CS-6 Sets (Cell Swelling-6): Typically using a compound movement, begin by performing 8 reps for the prescribed number of sets (usually 2 - 4) taking 80 seconds rest between each. Following the last of the prescribed sets, rest only up to 20 seconds max while dropping the weight by 10%, before continuing on aiming to achieve a further 8 reps. Repeat this 20 second max rest / 10% drop process until you complete 6 of these mini-sets; this will result in you having performed 8 to 10 TOTAL sets for the exercise. Note: the goal between mini-sets is simply to gather your breath / energy and get back to it, this may be difficult at first but your body will adapt very quickly. Also, take a moment to rehearse the entire protocol in your head as it may sound more complicated than it is; keep in mind the goal is to maximize cell swelling and lactate build-up. WWW.MI40X.COM 6 GRADUATE Printable Workout Sheets Partials: When directed to perform partial reps, upon reaching failure at the end of each set of the prescribed exercise (unless directed otherwise) aim to perform the prescribed number of partial reps by simply working within whatever range can still be achieved; do not slack off and swing the weights, continue to squeeze / contract the working muscle(s) as hard as you can throughout, just in the range that you’re still able to achieve with good form. WWW.MI40X.COM 7 GRADUATE Printable Workout Sheets NOTES How to Read the Notations: note that each exercise has been assigned a letter, or letter plus number combination, the purpose of which is to instruct you how to proceed from exercise to exercise during the workout. A couple of examples should provide enough illustration as to how they are intended to be read: 1. If you see exercise ‘A’ on line 1 and exercise ‘B’ on line 2 for example, proceed as follows:  - perform exercise ‘A’ for the prescribed number of sets, resting for the prescribed duration between each  - once all sets have been completed, rest for the same duration (unless specifically stated otherwise)  - move on to exercise ‘B’ 2. If you see exercise ‘A1’ on line 1, exercise ‘A2’ on line 2, then exercise ‘B’ on line 3, proceed as follows: - perform set 1 for exercise ‘A1’ - immediately move on to exercise ‘A2’ (unless exercise ‘A1’ happens to have a prescribed rest period (rare)) - rest for the prescribed duration (for exercise ‘A2’) following the completion of the set - repeat this back and forth process until all sets have been completed - move onto exercise ‘B’ WWW.MI40X.COM 8 GRADUATE Printable Workout Sheets Rest Period Between Exercises: unless specifically instructed otherwise, rest for the same duration you rested between sets of the exercise just completed. Unilateral Movements: when an exercise is to be performed one side at a time (think lunges’ for example), the rep target depicted indicates the number of reps to perform per side, NOT in total; also, unless stated otherwise, take no rest between switching from one side to the other. Incline / Decline Bench Angles: if / when no particular incline or decline bench angle is specified, feel free to choose as per your preference (aim to use a variety of angles over time). Intention: apply intention to all appropriate exercises regardless of whether it’s stated in the workout sheets or not; learn to make using intention a habit! The videos all describe intention perfectly. WWW.MI40X.COM 9 GRADUATE Printable Workout Sheets ABS / CALVES The below are optional, however I suggest incorporating them into your 40 day schedule (see calendar). Either add onto the end of the appropriate prescribed workout, or, if so desired, perform in an entirely separate session (preferably later in the day a fter completing the main workout). * On one workout day, perform ab training, the next workout day train the calves; alternate back and forth throughout the program. Abs: - choose 3 ab exercises (ideally upper, lower and obliques) and rotate between them once failure is reached for a total of 10 minutes - perform slow controlled reps (ideally 8-10 seconds each with 3-4 of those seconds spent applying a hard isometric in the contracted position) - take no more than 15 seconds rest if ever / whenever needed - if you complete the prescribed 10 minutes without any pauses longer then those needed to switch exercises, add resistance / weight next time out * suggestions for exercises can be found in the ‘exercise library’ document if unsure. WWW.MI40X.COM 10 GRADUATE Printable Workout Sheets Calves: Alternate between the 2 calf workouts below (dictated as ‘calves 1’ and ‘calves 2’ on the calendar): Workout 1: perform the below routine with a straight-leg calf exercise Workout 2: perform the below routine with a bent-knee calf exercise * suggestions for exercises can be found in the ‘exercise library’ document if unsure. Routine: - set a timer and simply aim to perform as many reps as possible in 10 minutes - use a 4-0-1-0 tempo - try to minimize any rest throughout (zero ideally) - aim to increase the weight by 5% used each week if appropriate WWW.MI40X.COM 11 GRADUATE Printable Workout Sheets CARDIO Recommended (for all phases besides phase 6, the ‘overreaching’ phase): - 1 x HIIT (High Intensity Interval Training) session per week (for the progression see the table below) - 1 x steady-state (SS) cardio session per week: 6 out of 10 perceived work effort for 35 minutes each session. (* the above frequencies are chosen for MAXIMAL muscle gain while optimizing body composition. If fat loss is your predominant goal, start here and increase by ONE session each week alternating between HIIT and SS until a maximum of 5 sessions per week is reached (no cardio to be performed in phase 6.) Aim to perform the cardio on non-consecutive days whenever possible, plus, ideally in a separate session to your weight training (allow a minimum of 4 hours apart if possible with the cardio coming later in the day with respect to the weight training). You may also perform the sessions on scheduled ‘off‘ days, or, if you’re under time constraints, perform the cardio session immediately following the weight training session if needs must (in this case, upon completing your last rep, consume 5 - 10 grams of BCAA’s and 30 - 60 grams of carbs depending on your lean bodyweight (using a 120lb - 240lb scale) before then commencing with the cardio). If you are in the over 12% group for males/20% for females, do NOT take the carbs, the BCAA’s will suffice. HIIT WWW.MI40X.COM 12 GRADUATE Printable Workout Sheets PERCEIVED EFFORT WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 100% for the work intervals, slow pace for the ‘rest’ intervals 4 x 15 second max effort with 2 minutes rest in between 5 x 15 second max effort with 2 minutes rest in between 4 x 15 second max effort with 90 seconds rest in between 6 x 15 second max effort with 90 seconds rest in between 5 x 20 second max effort with 90 seconds rest in between Notes regarding the HIIT session: - the goal of the session is to achieve as much lactic acid accumulation as possible via maintaining continuous tension during the intervals; keep this in mind and really push your limits! During the ‘rest’ period, maintain a slow enough pace to allow your heartrate to come down, though keep moving! - perhaps the most optimal apparatus to use for performing the above HIIT protocol would be a stationary bike or a cross-trainer, though if choosing / limited to a treadmill, perform using a very steep incline so that you are essentially walking as quickly as possible while taking large strides (this does NOT mean a leisurely walk, hit and maintain the desired 100% intensity during those intervals!). It is NOT advisable to sprint on a treadmill while using the HIIT protocol prescribed for this program. WWW.MI40X.COM 13 GRADUATE Printable Workout Sheets PHASE 1 - WORKOUT 1: CHEST / FR ONT DELTS / BICE PS EXERCISE SETS TARGET REPS * DURATION: 59 MINS TEMPO REST 4-0-1-0 40 secs A Incline BB Bench Press (shoulder-width-grip) 4 10 B Incline BB Bench Press (4" wider than shoulder width) 4 10 + NOS (last set) 4-1-1-0 40 secs C Flat DB Flys 4 15 + NOS (last set) 4-1-1-0 40 secs D1 Cable Crossovers (bring cables from slightly below shoulder height to chin) 3 15 4-1-1-0 D2 Plyo Push Up 3 21 4-0-1-0 D3 Plate “Bus Driver” Front Raises 3 12 4-0-1-0 E1 One-Arm Standing Dumbbell Curls (MAX supination) 4* 12 4-0-1-1 E2 Prone 45º Barbell Spider Curls (elbows in) 4 8 + NOS (last set) 4-0-1-0 SET / WEIGHT / REPS 40 secs 40 secs *Perform all on one side then the other, first 2 sets with hands shoved to the outside of the dumbbell, for the last 2 with hands in the middle of the dumbbell. + Optional: abs / core WWW.MI40X.COM 14 GRADUATE Printable Workout Sheets PHASE 1 - WORKOUT 2: EXERCISE BACK / REAR DELTS / TR ICEPS DURATION: 59 MINS SETS TARGET REPS * TEMPO REST * 4-0-1-2 40 secs 4-0-1-0 40 secs 4-0-1-0 40 secs 4-0-1-0 40 secs A Seated Cable Row (outward intention) (shoulder-width grip, bar to sternum) 4 10 B Bent Barbell Rows (outward intention) 6 14,10,7 7,10,14 C Reverse Grip (Assisted) Pull Ups 4 10 D Supine 60º Incline Cable Pulldowns (lean back with core tight) 4 10 E1 Bent Over Dumbbell Lateral Raises 4 10 + NOS (last set) 4-0-1-0 E2 Bent Over Cable Lateral Raises 4 10 + NOS (last set) 4-0-1-0 F1 Double-Rope Pressdowns with elbows behind 3 15 2 sec isometric 4-0-1-2 F2 Decline (slight) Barbell Tricep Extensions 3 7 + NOS (last set) 4-0-1-0 SET / WEIGHT / REPS 40 secs 40 secs * 2 second isometric holds each rep, plus 5 partials at the end of each set + Optional: calves WWW.MI40X.COM 15 GRADUATE Printable Workout Sheets PHASE 1 - WORKOUT 3: EXERCISE QUADS / HAMS DURATION: 52 MINS SETS TARGET REPS * TEMPO REST 5-7 second isometric 4-0-1-(5-7) 40 secs A Leg Extensions 3 7 B One-Leg Leg Press - feet high (OR Deep Box Lunge w/h Low Cable) 3 21 4-0-1-0 40 secs C Barbell Back Squats 4 21,14,10, 21 4-0-1-0 40 secs D Leg Press (feet low) 4 10 4-0-1-0 80 secs E Seated Leg Curls 3 21 4-0-1-0 40 secs F Lying Leg Curl - Body Extended 4 7 4-0-1(2)-0 40 secs + NOS (last set) * SET / WEIGHT / REPS * 2 second pause at 30º on the concentric - Initiate with the hamstrings; i.e, pause for 2 seconds at 30º on the way up, then finish the rep. + Optional: abs / core WWW.MI40X.COM 16 GRADUATE Printable Workout Sheets PHASE 1 - WORKOUT 4: EXERCISE BICEPS / CHEST / SI DE DELTS + REAR DELTS SETS TARGET REPS * TEMPO DURATION: 53 MINS REST A1 Barbell Preacher Curls 4 7 5 sec isometric 4-0-1-5 A2 Incline Dumbbell Curls 4 7 + NOS-X (last set) 4-0-1-0 40 secs B One-Arm High Cable Curls 4 15 4-0-1-0 0 (40 after final set) C Incline Dumbbell Press 4 12 4-0-1-0 40 secs D Machine Chest Press (any) 4 12 7-1-1-1 40 secs E1 Prone 75º Incline Dumbbell Lateral Raises 3 12 4-0-1-0 E2 Bent-Over Cable Lateral Raises (right across body, elbows locked) 3 12 2-1-1-1 E3 Standing Cable Lateral Raises (straight-arms, no movement at elbow) 3 12 4-0-1-0 7 sec eccentric SET / WEIGHT / REPS 40 secs + Optional: calves WWW.MI40X.COM 17 GRADUATE Printable Workout Sheets PHASE 1 - WORKOUT 5: EXERCISE TRICEPS / BACK SETS TARGET REPS DURATION: 58 MINS * TEMPO REST 4-0-1-0 80 secs A Incline (slight) Barbell Tricep Extensions 7 7 B Seated Overhead Cable Tricep Extensions 3 8 + NOS (ALL sets) 4-0-1-0 40 secs C Bench Tricep Dips 3 8 + NOS (ALL sets) 4-0-1-0 40 secs D Deadlifts (bent-knee) 6 6,8,12 6,8,12 4-0-1-0 40 secs E1 Wide-Grip Pull-Ups 4 10 E2 Reverse-Grip Pulldowns (outward intention) 4 14* F Machine Row (any) 3 3 2 sec stretch ** note the tempo SET / WEIGHT / REPS 4-2-1-0 4-0-1-0 40 secs ** 10-3-10-0 40 secs * sets 1 & 2: 14 vertical, sets 3 & 4: 14 leaning back + Optional: abs / core WWW.MI40X.COM 18 GRADUATE Printable Workout Sheets PHASE 1 - WORKOUT 6: HAMSTRINGS / QUADS EXERCISE SETS TARGET REPS * DURATION: 54 MINS TEMPO REST 4-0-1-0 80 secs A Lying Leg Curls (body extended) 7 7 B1 Dumbbell Squats - DB’s slightly in front of knees 4 7,7,14,14 B2 Dumbbell Squats - DB’s beside hips 4 7,7,14,14 4-0-1-0 40 secs C Glute-Ham Raises OR Barbell Glute Bridges 4 7,14,7,14 4-0-1-0 40 secs D1 Stiff - Leg Deadlifts 4 21 4-0-1-0 D2 Step - Ups with Low Cable Resistance (one leg, then the other) 4 21 4-0-1-0 * SET / WEIGHT / REPS 4-0-1-0 80 secs *The two exercises should NOT have the same weight. The first 7 should illicit failure, as should the 2 nd 7 reps of B2. + Optional: calves WWW MI40X COM 19 GRADUATE Printable Workout Sheets PHASE 2 - WORKOUT 1: EXERCISE CHEST / FRONT + SIDE DELTS / BICEPS SETS TARGET REPS * TEMPO REST 4-0-1-0 40 secs 40 secs A 30º Incline Dumbbell Press 4 10 B 60º Incline Dumbbell Press 4 10 + 5 partials (all sets) 4-0-1-0 C1 Flat Dumbbell Flys 3 8 + NOS-X (last set) 4-0-1-0 C2 Cable Crossovers (cables at the top, hands to thighs) 3 10  B-Pak Strip Sets(all sets) 4-0-1-0 D1 Floor Lying Cable Front Raises 3 10 2 sec eccentric 4-0-1-2 D2 Cable Lateral Raises 3 15 E1 Barbell Preacher Curls 6 10 5 sec isometric 4-0-1-5 E2 Incline Dumbbell Curls 6 10 + partials to failure 3-0-1-0 3-0-1-0 DURATION: 50 MINS SET / WEIGHT / REPS 40 secs 40 secs 40 secs + Optional: abs / core WWW.MI40X.COM 20 GRADUATE Printable Workout Sheets PHASE 2 - WORKOUT 2: EXERCISE BACK / REAR DELTS / TRICEPS DURATION: 50 MINS SETS TARGET REPS * TEMPO REST + NOS-X (last set) 4-0-1-0 40 (this is correct) 4-0-1-0 40 secs A1 Wide Grip (Assisted) Pull Ups (weighted if necessary) 6 8 A2 Reverse-Grip Barbell Rows (outward intention) 6 8 B1 Machine Row (ideally hammer) 4 12 2 sec isometric 4-0-1-2 B2 Reverse Pec Deck 4 10 + 10 partials (all sets) 4-0-1-0 40 secs C Deadlifts (bent-knee) 4 7,7,14,21 4-0-1-0 40 secs D1 Lying Tricep Extensions 4 15 4-0-1-0 D2 Overhead Rope Extensions 4 10 4-0-1-0 SET / WEIGHT / REPS 40 secs + Optional: calves WWW.MI40X.COM 21 GRADUATE Printable Workout Sheets PHASE 2 - WORKOUT 3: EXERCISE QUADS / HAMS SETS TARGET REPS DURATION: 52 MINS * TEMPO REST 4-0-1-0 80 secs A Barbell Back Squats 6 8 B Heels elevated Dumbbell Squats (DB’s in front of knees) 6 12 6 sec eccentric 6-0-2-0 40 secs C Barbell Reverse Lunges (all one side then the other) 4 10 1 1/2’s* 4-0-1-0 40 secs D1 Lying Leg Curls - Body Extended 6 6 D2 Lying Leg Curls - Body Flexed 6 10 SET / WEIGHT / REPS 4-0-1-0 + 10 partials (all sets) 4-0-1-0 40 secs *perform the 1/2 rep from the bottom + Optional: abs / core WWW.MI40X.COM 22 GRADUATE Printable Workout Sheets PHASE 2 - WORKOUT 4: EXERCISE BICEPS / CHEST / DELTS DURATION: 53 MINS SETS TARGET REPS * TEMPO REST A1 Reverse Grip Pull-Up (bicep emphasis - ensure full contraction) 5 3 10 sec eccentric 10-1-2-0 40 (this is correct) A2 Decline Dumbbell Press (hands 2” outside of elbows throughout) 5 8 * 4-0-1-0 40 secs B1 Incline Alternating DB Curls (non-working arm held in contraction) 4 8 B2 45º Incline Dumbbell Press 4 8 C1 Alternating Concentration Curls (focus on max supination) 4 8 4-0-1-0 C2 Cable Crossovers (cables highest setting, hands together in front of thighs at the bottom) 4 15 4-0-1-0 D1 Strict Seated Vertical Dumbbell Press (abs shortened) 4 15 4-0-1-0 D2 Seated Dumbbell Laterals Raises (chest pressed into vertical bench pad) 4 12 SET / WEIGHT / REPS 4-0-1-0 + 5 partials (all sets) + 5 partials (all sets) 4-0-1-0 4-0-1-0 40 secs 40 secs 40 secs * bottom half reps only for all sets + NOS-X after last set + Optional: calves WWW.MI40X.COM 23 GRADUATE Printable Workout Sheets PHASE 2 - WORKOUT 5: EXERCISE TRICEPS / BACK DURATION: 50 MINS SETS TARGET REPS * TEMPO REST 1 1/2’s 4-0-1-0 40 secs A Cable Cross Tricep Extension with elbows retracted (strict/no cheating) 5 15 B1 Neutral-Grip Pulldowns - Vertical (outward intention on the eccentric) 4 8 4-0-1-0 B2 Neutral-Grip Pulldowns - 45º Lean back (outward intention on eccentric) 4 12 4-0-1-0 B3 Overhand Tricep Cable Pressdowns 4 10 C Deadlift (bent-knee) 4 7,7,14,21 D1 Machine Rows 4 8 D2 Bodyweight Parallel Bar Dips - Feet in Front (slight forward lean) 4 To Failure + NOS-X (last set) + NOS-X (last set) 4-0-1-0 80 secs 4-0-1-0 40 secs SET / WEIGHT / REPS 4-0-1-2 4-0-1-0 40 secs + Optional: abs / core WWW.MI40X.COM 24 GRADUATE Printable Workout Sheets PHASE 2 - WORKOUT 6: EXERCISE HAMSTRINGS / QUADS SETS TARGET REPS * DURATION: 51 MINS TEMPO REST A Glute-Ham Raises OR Lying Leg Curls (body extended) 4 12 4-0-1-1 40 secs B One Leg Leg Press (downward intention) 3 21 4-0-1-0 0 (80 after final set) C Leg Press - Feet Wide (inward intention) 4 15 1 1/2’s 4-0-1-0 40 secs D Hack Squat with feet and knees together 2 8 + NOS-X (last set) 4-0-1-0 40 secs E Step-ups (15 on one side, then the other, no rest) 3 15 4-0-1-0 40 secs SET / WEIGHT / REPS + Optional: calves WWW.MI40X.COM 25 GRADUATE Printable Workout Sheets PHASE 3 - WORKOUT 1: EXERCISE CHEST / BACK SETS TARGET REPS DURATION: 55 MINS * TEMPO REST A1 Flat Barbell Press (with orange bands) 6 6 6-0-1-0 40 (this is correct) A2 Bent Barbell Rows with outward intention 6 8 4-0-1-0 40 secs B Incline Dumbbell Press 3 8 + CS-6 Sets 4-1-1-1 80 secs C1 Seated Cable Rows sitting on 9” elevation (outward intention) 4 10 5 partials (all sets) 6-0-3-0 C2 Flat Dumbbell Flys 4 8 6-0-1-0 C3 Two-Arm Bent-Over Dumbbell Rows 4 8 4-0-1-0 40 secs D Deadlift (bent-knee) 4 12 4-0-1-0 40 secs SET / WEIGHT / REPS + Optional: abs / core WWW.MI40X.COM 26 GRADUATE Printable Workout Sheets PHASE 3 - WORKOUT 2: EXERCISE QUADS / HAMS SETS TARGET REPS DURATION: 50 MINS * TEMPO REST 4-1-1-1 2 mins 40 secs A Barbell Front Squats 6 6 B Leg Press (feet low) 4 8 * 4-0-1-0 C1 Alternating Barbell lunges - lean forward at the hip (glute emphasis) 4 10 ** 4-0-1-0 C2 Single-Leg Lying Leg Curls 4 7 4-0-1-0 40 secs D Barbell Stiff-Leg Deadlifts 4 21 4-0-1-0 40 secs SET / WEIGHT / REPS * 1 following the final rep of each set, perform 10 partials at top of the movement (lock the safety racks) ** 1 1/2’s (half reps at the bottom): come down, come half way back up, back down then back to the top (this constitutes 1 rep in total) + Optional: calves WWW.MI40X.COM 27 GRADUATE Printable Workout Sheets PHASE 3 - WORKOUT 3: EXERCISE SIDE DELTS / ARMS SETS TARGET REPS * DURATION: 52 MINS TEMPO REST A1 Seated Dumbbell Lateral Raises 5 8 4-0-1-0 A2 Cable Lateral Raises 5 8 4-0-1-0 40 secs B Reverse Grip Pull-Up (bicep emphasis - ensure full contraction) 5 6 6 second eccentric 6-0-1-0 80 secs C 1-Arm DB Pronation / Supination Preacher Curl (no shoulder rotation) 5 6 2 second isometric 4-1-1-2 40 secs D Standing Barbell Curls 5 8 + NOS (last set) 4-0-1-0 40 secs E Lying Barbell Tricep Extensions 5 8 4-0-1-0 40 secs F Machine dips 2 10 4-0-1-0 80 secs BPak Strip Sets(both sets) SET / WEIGHT / REPS + Optional: abs / core WWW.MI40X.COM 28 GRADUATE Printable Workout Sheets PHASE 3 - WORKOUT 4: EXERCISE CHEST / DELTS / BACK SETS TARGET REPS * DURATION: 50 MINS TEMPO REST 4-0-1-0 40 secs A 45º Incline Dumbbell Press 4 6 B Flat Barbell Bench Press 3 8 + CS-6 Sets 4-0-1-0 80 secs C 30º Incline Dumbbell Flys 3 8 + NOS-X (last set) 4-0-1-0 40 secs D1 Seated Dumbbell Overhead Press 3 12 D2 Bent Over Dumbbell Lateral Raises 3 12 E Reverse Grip Pull Ups (with orange band) 4 F1 Bent Barbell Rows F2 Deadlifts (bent-knee) SET / WEIGHT / REPS 4-0-1-0 * 4-0-1-0 40 secs 8 4-0-1-0 40 secs 6 8 4-0-1-0 6 8 4-0-1-0 40 secs * following the final rep of each set, perform one drop set with a 20% decrease in weight aiming for 5 - 8 reps + Optional: calves WWW.MI40X.COM 29 GRADUATE Printable Workout Sheets PHASE 3 - WORKOUT 5: EXERCISE HAMS / QUADS DURATION: 51 MINS SETS TARGET REPS * TEMPO REST + 10 partials (all sets) 4-0-1-0 40 secs A Lying Leg Curls (body extended) 6 6 B1 Leg Press - Feet Narrow (feet and knees touching) 4 8 B2 Leg Press - Feet Wide 4 8 C Wide Stance Barbell Back Squats (glute emphasis) 8 D1 Heels Elevated Dumbbell Squats D2 Stiff leg Dumbbell Deadlift - Toes Elevated SET / WEIGHT / REPS 4-0-1-0 1 1/2’s 4-0-1-0 80 secs 8 4-0-1-0 40 secs 4 15 4-0-1-0 4 21 4-0-1-0 80 secs + Optional: abs / core WWW.MI40X.COM 30 GRADUATE Printable Workout Sheets PHASE 4 - WORKOUT 1: EXERCISE CHEST / SIDE DELTS SETS TARGET REPS * DURATION: 50 MINS TEMPO REST A 30º Incline Dumbbell Press 5 6 3-0-1-0 80 secs B 60º Incline Dumbbell Press 3 12 3-0-1-0 80 secs C Incline Barbell Bench Press with inward Intention 3 8 4-0-X-0 80 secs D Plyo Pushups - 3 sets narrow, 3 sets wide 6 21 (or failure) 4-0-1-0 40 secs E 45º Incline Side Lying One-Arm Dumbbell Lateral Raise 3 12 4-0-1-0 40 secs F Seated Two-Arm Dumbbell Lateral Raises 3 21 4-0-1-0 40 secs + NOS (last set) SET / WEIGHT / REPS + Optional: calves WWW.MI40X.COM 31 GRADUATE Printable Workout Sheets PHASE 4 - WORKOUT 2: EXERCISE BACK / HAMS SETS TARGET REPS DURATION: 52 MINS * TEMPO REST A Bent Barbell Rows (outward Intention) 6 8 3-0-1-0 80 secs B One-Arm Dumbbell Rows 3 6 3-0-1-0 40 (after each side) C Incline Prone Two-Arm Dumbbell Rows 4 8 + NOS-X (last set) 3-0-1-1 80 secs D Lying Leg Curls (body extended) 6 6 + 10 partials (all sets) 3-0-1-0 80 secs E Deadlifts (bent-knee) 5 5 4-0-1-0 2 Mins SET / WEIGHT / REPS + Optional: abs / core WWW.MI40X.COM 32 GRADUATE Printable Workout Sheets PHASE 4 - WORKOUT 3: EXERCISE QUADS DURATION: 52 MINS SETS TARGET REPS A Barbell Front Squats - Heels Elevated 1-2” 4 8 B Dumbbell Squats (DB’s beside hips) 4 8 C Bulgarian Split Squats - front foot on a 6” box (back foot on bench) 4 21 D Leg Extensions 4 8 * + NOS-X (last set) + NOS (last set) TEMPO REST 4-0-1-0 80 secs 3-0-1-0 2 mins 4-0-1-0 0 (2m after final set) 4-0-1-0 40 secs SET / WEIGHT / REPS + Optional: calves WWW.MI40X.COM 33 GRADUATE Printable Workout Sheets PHASE 4 - WORKOUT 4: EXERCISE SQUAT / BENCH / DEADLIF T SETS TARGET REPS A Barbell Back Squats (yes, squats again!) 6 8,6,4 8,6,4 B Bench Press (with red bands) 6 10,8,6 10,8,6 C Deadlifts (bent-knee) 7 7 * 2 sec isometric DURATION: 50 MINS TEMPO REST 4-0-1-0 2 mins 3-0-1-2 2 mins 3-0-3-0 2 mins SET / WEIGHT / REPS + Optional: abs / core WWW.MI40X.COM 34 GRADUATE Printable Workout Sheets PHASE 4 - WORKOUT 5: EXERCISE ARMS / SIDE DELTS SETS TARGET REPS * DURATION: 50 MINS TEMPO REST 40 (80 after final set) A Standing Barbell Curls 4 8 4-0-1-0 B1 Reverse-Grip DB Preacher Curls (pronated) 3 10 4-0-1-0 B2 Dumbbell Preacher Curls (supinated) 3 12 4-0-1-0 40 secs C Incline Dumbbell Curls 3 8 + NOS (last 2 sets) 3-1-1-2 40 secs D Overhand Tricep Cable Pressdowns 3 15 + NOS (last 2 sets) 4-0-1-0 40 secs E1 Parallel Bar Tricep Dips OR Machine Dips (vertical torso) 3 15 E2 Seated Dumbbell Lateral Raises 3 10 SET / WEIGHT / REPS 4-0-1-0 BPak Strip Sets(all sets) 3-0-1-1 80 secs + Optional: calves WWW.MI40X.COM 35 GRADUATE Printable Workout Sheets PHASE 5 - WORKOUT 1: EXERCISE CHEST / BACK SETS TARGET REPS DURATION: 50 MINS * TEMPO REST A1 Flat Barbell Bench Press 4 10 4-1-1-0 40 (this is correct) A2 Wide-Grip Pull-Ups 4 10 4-1-1-0 40 secs B1 Incline Flyes 3 10 B2 Reverse-Grip Pull-Ups with Orange Bands 3 10 C Incline Dumbbell Press 3 15 D Two-Arm Bent-Over Dumbbell Rows 3 E1 Cable Crossovers (cable height high, hands together in front of thighs at the bottom) E2 F 4 sec concentric 4-0-4-0 4-0-1-0 80 secs 4-0-1-0 40 secs 10 4-0-1-0 40 secs 2 10 4-0-1-0 Cable Crossovers (step forward and extend arms in front to chin height) 2 10 + NOS-X (last set) 4-0-1-0 40 secs Machine Rows 3 10 3 second isometric 4-0-1-3 40 secs 1 1/2’s SET / WEIGHT / REPS + Optional: abs / core WWW.MI40X.COM 36 GRADUATE Printable Workout Sheets PHASE 5 - WORKOUT 2: EXERCISE QUADS / BICEPS DURATION: 57 MINS SETS TARGET REPS * TEMPO REST A Leg Press (feet low) 2 8 + CS-6 Sets 4-0-1-0 80 secs B Leg Extensions 2 8 + CS-6 Sets 4-0-1-0 80 secs C Reverse Lunges (all on one side, then the other) 3 15 4-0-1-0 0 (40 after final set) D Barbell Preacher Curls 3 8 4-0-1-0 40 secs E Seated Alternating Dumbbell Curls (one arm then the other) 3 15 4-0-1-0 0 (2m after final set) F Seated Cable Curls Facing away from apparatus 2 15 4-0-1-0 40 secs + NOS-X (both sets) SET / WEIGHT / REPS + Optional: calves WWW.MI40X.COM 37 GRADUATE Printable Workout Sheets PHASE 5 - WORKOUT 3: EXERCISE HAMS / DELTS / TRICEPS SETS TARGET REPS * DURATION: 54 MINS TEMPO REST 4-0-1-0 80 secs A Weighted Glute-Ham Raises (squeezing a 4" ball between knees) 3 8 B Single-Leg Lying Leg Curls (2 - 3" ball between knees) 3 6 + 10 partials (all sets) 4-0-1-0 0 (2m after final set) C Stiff-Leg Dumbbell Deadlifts (toes elevated) 3 21 + NOS-X (last set) 4-0-1-0 80 secs D1 Seated Dumbbell Lateral Raises 3 6 4-0-1-0 D2 Standing Cable Lateral Raises 3 15 4-0-1-0 40 secs E Dumbbell Overhead Press 3 8 4-0-1-0 40 secs F Lying Barbell Tricep Extensions 3 21 4-0-1-0 40 secs G1 Overhead Rope Extensions 3 15 4-0-1-0 G2 Close-Grip Pushups 3 21 4-0-1-0 SET / WEIGHT / REPS 40 secs + Optional: abs / core WWW.MI40X.COM 38 GRADUATE Printable Workout Sheets *** PAY CLOSE ATTENTION TO THE PRESCRIBED REST PERIODS THIS PHASE, DO NOT EXCEED THEM!!! *** PHASE 6 - WORKOUT 1: EXERCISE CHEST / DELTS / TRICEPS DURATION: 74 MINS SETS TARGET REPS * TEMPO REST A Flat Dumbbell Press 4 6 + NOS (last set) 4-0-1-0 80 secs B 30º Incline Dumbbell Press 3 10 + NOS-X (last set) 4-0-1-0 40 secs C Incline Barbell Bench Press 3 12 + NOS (last set) 4-0-1-0 80 secs D Flat Dumbbell Flys 2 10 + NOS-X (last set) 4-0-1-0 40 secs E 75º Incline “Standing” Prone Lateral Raises 3 12 1 1/2’s 4-0-1-0 40 secs F One-Arm Bent Over Cable Lateral Raises 3 15 + NOS (last set) 4-0-1-0 40 secs G 60º Incline Supine (palms up) Front Raises 2 15 4-0-1-0 40 secs H Close-Grip Bench Press with Thin Bands 4 12 4-0-1-2 40 secs I Overhead Rope Extensions 2 21 4-0-1-0 40 secs + NOS-X (last set) SET / WEIGHT / REPS + Optional: calves WWW.MI40X.COM 39 GRADUATE Printable Workout Sheets *** ALL ‘A.M’ WORKOUTS THIS PHASE ARE INTENDED TO BE EXCITATORY, KEEP THE WEIGHTS ON THE HEAVY SIDE AND BE EXPLOSIVE (THOUGH KEEP FORM PERFECT OF COURSE) *** PHASE 6 - WORKOUT 2 (AM): EXERCISE BACK / BICEPS SETS TARGET REPS * DURATION: 59 MINS TEMPO REST 4-0-1-0 2 mins A Deadlift (bent-knee) 6 21,14,7, 7,14,21 B Reverse-Grip Pull-Ups with 2 Orange Bands (for NOS-X: bodyweight, then 1 band, then 2 bands, done) 3 8 + NOS-X (last set) 3-0-1-0 80 secs C One-Arm Dumbbell Rows 4 12 + NOS-X (last set) 4-0-1-0 40 secs D Incline Dumbbell Curls 3 6 6 second eccentric 6-0-X-0 80 secs E Standing BB Curls (drive elbows together + high into shoulder flexion) 5 8 4-0-1-0 80 secs SET / WEIGHT / REPS + Optional: abs / core WWW.MI40X.COM 40 GRADUATE Printable Workout Sheets PHASE 6 - WORKOUT 2 (PM): EXERCISE BACK / BICEPS DURATION: 59 MINS SETS TARGET REPS * TEMPO + NOS (ALL sets) 4-0-1-0 REST A1 60º Incline Supine Overhead Reverse-Grip Pulldowns 3 15 A2 Seated Cable Rows 3 15 4-0-1-0 A3 Reverse-Grip Pulldowns 3 15 4-0-1-0 A4 Incline Prone Two-Arm Dumbbell Rows 3 8 6 second isometric 4-0-1-6 80 secs B One-Arm Dumbbell Rows (no rest between arms) 3 12 + NOS-X (last set) 4-0-1-0 80 secs C1 Two-Arm High Cable Curls 2 15 C2 Alternating Prone Spider Curls (alternate starting arm each set) 2 12 C3 Cable Curls facing away from apparatus 2 21 SET / WEIGHT / REPS 4-0-1-0 + NOS (last set) 4-0-1-0 4-0-1-0 2 mins + Optional: abs / core WWW.MI40X.COM 41 GRADUATE Printable Workout Sheets PHASE 6 - WORKOUT 3 (AM): EXERCISE QUADS / HAMS SETS TARGET REPS * DURATION: 59 MINS TEMPO REST A Reverse Lunges (DB’s beside hips) (torso same angle as shin) 4 15 4-0-1-0 0 (80 after final set) B Barbell Back Squats 6 8 4-0-1-0 2 mins C Dumbbell Squat - Heels Elevated 4 21 4-0-1-0 40 secs D Single-Leg Deadlifts 3 21 4-0-1-0 0 (40 after final set) E Barbell Stiff-Leg Deadlifts 3 15 4-0-1-0 40 secs F Leg Press (feet high, wide and externally rotated) 3 12 4-1-1-0 40 secs bottom half reps only + NOS (last set) SET / WEIGHT / REPS + Optional: calves WWW.MI40X.COM 42 GRADUATE Printable Workout Sheets PHASE 6 - WORKOUT 3 (PM): EXERCISE HAMS / QUADS DURATION: 59 MINS SETS TARGET REPS * TEMPO REST 2 second stretch 4-2-1-0 0 (2m after final set) A Single-Leg Leg Press (foot high with downward intention) 4 21 B1 Barbell Front Squats 4 15 3-0-1-0 B2 Barbell Back Squats 4 10 4-0-1-0 B3 Leg Press - Feet High & Wide (glute / ham emphasis) 4 15 4-0-1-0 B4 Lying Leg Curls - Body Extended 4 6 4-0-1-0 B5 Lying Leg Curl - Body Flexed 4 6 B6 Walking Lunges 4 15 + 10 partials (all sets) SET / WEIGHT / REPS 4-0-1-0 4-0-1-0 3 mins + Optional: calves WWW.MI40X.COM 43 GRADUATE Printable Workout Sheets PHASE 6 - WORKOUT 4: EXERCISE BACK / CHEST / ARMS SETS TARGET REPS * DURATION: 59 MINS TEMPO REST A1 Underhand-Grip One-Arm Dumbbell Rows 5 10 4-0-1-0 40 (this is correct) A2 Flat Dumbbell Press 5 12 4-1-1-1 40 secs B1 Seated Cable Rows (shoulder-width grip) 3 10 B2 30º Dumbbell Press 3 10 C1 Reverse-Grip Pulldowns (FULL retraction and depression) 3 15 C2 Plyo Pushups 3 21 D1 Overhead Rope Extensions 2 12 D2 Incline Dumbbell Curls 2 12 E Standing Barbell Curls 3 12 * note the tempo * 5-4-2-0 4-0-1-0 * note the tempo + NOS (last set) 40 secs * 4-4-4-0 4-0-1-0 2 sec iso SET / WEIGHT / REPS 40 secs 4-0-1-2 4-0-1-0 40 secs 4-0-1-0 40 secs + Optional: abs / core WWW.MI40X.COM 44 GRADUATE Printable Workout Sheets PHASE 6 - WORKOUT 5: EXERCISE QUADS / HAMS DURATION: 51 MINS SETS TARGET REPS * TEMPO REST A Leg Press (feet low) 4 8 + CS-6 Sets 4-0-1-0 80 secs B Leg Extension 4 8 + CS-6 Sets 4-0-1-0 80 secs C Lying Leg Curls (hips extended) 3 10  BPak Strip Sets(all sets) 4-0-1-0 80 after each set D Glute-Ham Raises 5 8 4-0-1-0 40 secs SET / WEIGHT / REPS + Optional: calves WWW.MI40X.COM 45 GRADUATE Printable Workout Sheets PHASE 6 - WORKOUT 6 (AM): EXERCISE HAMS / BACK / SIDE DELTS SETS TARGET REPS * TEMPO REST 4-0-1-0 80 secs A Stiff-Leg Deadlifts 4 21 B Deadlifts (bent-knee) 4 8 + NOS (last set) 4-0-1-0 80 secs C Reverse-Grip (assisted) Pull-Ups 4 8 + NOS (last set) 4-0-1-0 80 secs D Seated Dumbbell Lateral Raises 4 8 + NOS (last set) 4-0-1-0 80 secs DURATION: 59 MINS SET / WEIGHT / REPS + Optional: abs / core WWW.MI40X.COM 46 GRADUATE Printable Workout Sheets PHASE 6 - WORKOUT 6 (PM): EXERCISE REAR DELTS / BACK / HAMS SETS TARGET REPS * TEMPO REST 4-0-1-0 40 secs A Bent Over Dumbbell Lateral Raises 4 12 B Bent Over Cable Lateral Raises(chest up) 3 12 + NOS (last set) 4-0-1-0 40 secs C Reverse-Grip Pulldowns 4 10 2 Sec Stretch 4-2-1-0 40 secs D Straight-Arm Cable Pullovers 4 21 4-0-1-0 40 secs E Bent-Over Barbell Rows 6 8 4-0-1-0 40 secs F1 Lying Leg Curls - Toes in 4 12 4-0-1-0 F2 Lying Leg Curls - Toes neutral 4 12 4-0-1-0 F3 Lying Leg Curls - Toes out 4 12 4-0-1-0 + NOS (last set) DURATION: 59 MINS SET / WEIGHT / REPS 80 secs + Optional: abs / core WWW.MI40X.COM 47 GRADUATE Printable Workout Sheets PHASE 6 - WORKOUT 7: EXERCISE CHEST / ARMS DURATION: 74 MINS SETS TARGET REPS * TEMPO REST 40 secs A Flat Barbell Bench Press with thin red bands 4 12 + NOS (last set) 4-0-1-0 B1 Incline Dumbbell Press 4 10 + NOS-X (last set) 4-0-1-0 B2 Cable Crossovers 4 10 4-2-1-0 40 secs D1 Plyo Pushups 4 15 4-0-1-0 40 (this is correct) D2 Pushups 4 15 4-0-1-0 40 secs E Machine Preacher Curls 4 12 4-0-1-0 40 secs F Incline Dumbbell Curls 3 21 4-0-1-0 40 secs G1 Standing Barbell Reverse Curls 3 10 4-0-1-0 G2 Standing Barbell Curls 3 10 4-0-1-0 40 secs H Reverse-Grip Tricep Pushdowns 5 8 4-0-1-0 40 secs + NOS (last set) + NOS-X (last set) SET / WEIGHT / REPS + Optional: calves WWW.MI40X.COM 48