Transcript
Natu tura ral l Printable Print able Workout Sheets She ets
BEN PAKULSKI PRESENTS…
NATURAL PRINTABLE WORKOUT SHEETS
José Rincón Issued: 2014-11-19
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Natu tura ral l Printable Print able Workout Sheets She ets
NATURAL PRINTABLE WORKOUT SHEETS
LEGAL DISCLAIMER
The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. By continuing with the program you recognize that despite all precautions on the part of Ben Pakulski Athletics, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Ben Pakulski Athletics, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.
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Natu tura ral l Printable Print able Workout Sheets She ets
NATURAL PRINTABLE WORKOUT SHEETS
LEGAL DISCLAIMER
The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. By continuing with the program you recognize that despite all precautions on the part of Ben Pakulski Athletics, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Ben Pakulski Athletics, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.
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Natu tura ral l Printable Print able Workout Sheets She ets
CALENDAR 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
Back Rear Delts Triceps (Abs/Core)
Quads Hams (Calves 1)
Chest Front Delts Side Delts Biceps
Back Rear Delts Triceps (Abs/Core)
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
Triceps Back (Abs/Core)
Hams Quads (Calves 2)
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 (Calves 1)
Biceps Chest Delts Side Delts
Triceps Back (Abs/Core)
Hams Quads (Calves 2)
OFF (extreme high kcal day)
As Above
Chest Delts Back (Abs/Core)
Quads Hams (Calves 1)
Side Delts Arms (Abs/Core)
Chest Delts Rear Delts Back
Hams Quads (Calves 2)
OFF
Power / Hypertrophy Phase
Chest Side Delts
Back Hams (Abs/Core)
Quads (Calves 1)
OFF
Squat Bench Deadlift (Abs/Core)
Arms Side Delts (Calves 2)
OFF
Strength / High Threshold Training
Chest Back (Abs/Core)
Quads Biceps (Calves 2) + HIIT
Hams Side Delts Delts Triceps (Calves 1)
OFF
PHASE 6 Chest Delts Triceps (Abs/Core)
(am + pm) Back Biceps
(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
Chest Arms (Abs/Core)
Quads Hams (Calves 2)
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COMMENTS
Phase 6: Overreach / Hypertrophy (8 days) -
-
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Natu tura ral l 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 following following the completion completion of the concentric and eccentric eccentric portions of the rep respectively respectively e.g., pausing / resting at the 2 extremes, the top and bottom of a bench press
A tempo of ‘4-3-2-1’ for example would specify: 1. perform a 4 second eccentric 2. rest for 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
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Isometric hold: For the purposes of this program, an isometric hold is employed following the concentric portion of a rep (when the muscle is fully contracted) e.g; when your elbows are as far back as possible during a bent over barbell row. The goal is NOT simply to hold against the direction in which the resistance is pulling, but instead to contract / squeeze the working muscle as hard as possible throughout the duration of the isometric, while remaining in the most maximally contracted position possible.
1 1/2’s: If a set prescribes a target of 10 reps, perform 10 full reps (executed as normal) each followed by a 1/2 rep in the strongest half of the range (typically following the eccentric). To elaborate: 1) begin with the working muscle fully stretched / lengthened, the antagonist fully contracted 2) initiating from the working muscle, perform the concentric, aiming to fully shorten it and to achieve a maximum peak contraction at the opposite extreme 3) while still contracting throughout, perform the eccentric to return to the beginning fully lengthened position 4) from here begin a further concentric however this time only come to the half way point before returning once more to the start position. Using barbell bicep curls for example - raise the weight, lower, bring up half way (to 90º of elbow flexion), then lower; this = 1 rep of the protocol.
‘NOS’ + ‘NOS-eXtreme’ (intra-set stretching) sets: NOS sets comprise of 3 successive drop-sets following the completion of the final working set (only) of an exercise (unless specified otherwise); allow no more than 10 seconds rest between them (ideally zero), plus decrease in load by approximately 20% every drop aiming to achieve 5 - 8 reps on each. At the end of the final full rep of the final set, end with as many partial reps as possible through to absolute failure. See the videos if unsure.
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For NOS-X sets, follow the same protocol as above, though add in a 20 - 30 second maximally loaded stretch following the last achievable rep of the working set and all subsequent drop-sets. Following the stretch on the final drop-set, perform a contraction to finish (always finish on a contraction, not a stretch). See videos if unsure.
BPak Strip Sets: (typically performed on equipment with selectorized pin loading) Choose a weight with which you can execute approximately 8 to 10 reps of the given exercise. Following the final rep, immediately drop the weight stack by a single pin and continue on (ensure to rest only as long as it takes for you (or ideally someone else) to change the pin); repeat this process until you reach the final / minimum weight plate of the stack! Aim for 3 to 5 full reps on each drop, though be aware that achieving just 1 or 2 reps is normal... remember, only the strong survive!
CS-6 Sets (Cell Swelling-6): Typically using a compound movement, begin by performing 8 reps for the prescribed number of sets (usually 2 - 4) taking 80 seconds rest between each. Following the last of the prescribed sets, rest only up to 20 seconds max while ropping 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
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Partials: When directed to perform partial reps, upon reaching failure at the end of each set of the prescribed exercise (unless directed otherwise) aim to perform the prescribed number of partial reps by simply working within whatever range can still be achieved; do not slack off and swing the weights, continue to squeeze / contract the working muscle(s) as hard as you can throughout, just in the range that you’re still able to achieve with good form.
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NOTES How to Read the Notations: note that each exercise has been assigned a letter, or letter plus number combination, the purpose of which is to instruct you how to proceed from exercise to exercise during the workout. A couple of examples should provide enough illustration as to how they are intended to be read: 1. If you see exercise ‘A’ on line 1 and exercise ‘B’ on line 2 for example, proceed as follows: - perform exercise ‘A’ for the prescribed number of sets, resting for the prescribed duration between each - once all sets have been completed, rest for the same duration (unless specifically stated otherwise) - move on to exercise ‘B’ 2. If you see exercise ‘A1’ on line 1, exercise ‘A2’ on line 2, then exercise ‘B’ on line 3, proceed as follows: - perform set 1 for exercise ‘A1’ - immediately move on to exercise ‘A2’ (unless exercise ‘A1’ happens to have a prescribed rest period (rare)) - rest for the prescribed duration (for exercise ‘A2’) following the completion of the set - repeat this back and forth process until all sets have been completed - move onto exercise ‘B’
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Rest Period Between Exercises: unless specifically instructed otherwise, rest for the same duration you rested between sets of the exercise just completed.
Unilateral Movements: when an exercise is to be performed one side at a time (think lunges’ for example), the rep target depicted indicates the number of reps to perform per side, NOT in total; also, unless stated otherwise, take no rest between switching from one side to the other.
Incline / Decline Bench Angles: if / when no particular incline or decline bench angle is specified, feel free to choose as per your preference (aim to use a variety of angles over time) .
Intention: apply intention to all appropriate exercises regardless of whether it’s stated in the workout sheets or not; learn to make using intention a habit! The videos all describe intention perfectly.
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ABS / CALVES The below are optional, however I suggest incorporating them into your 40 day schedule (see calendar). Either add onto the end of the appropriate prescribed workout, or, if so desired, perform in an entirely separate session (preferably later in the day 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.
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Calves: Alternate between the 2 calf workouts below (dictated as ‘calves 1’ and ‘calves 2’ on the calendar): Workout 1: perform the below routine with a straight-leg calf exercise Workout 2: perform the below routine with a bent-knee calf exercise * suggestions for exercises can be found in the ‘exercise library’ document if unsure. Routine: -
set a timer and simply aim to perform as many reps as possible in 10 minutes
-
use a 4-0-1-0 tempo
-
try to minimize any rest throughout (zero ideally)
-
aim to increase the weight by 5% used each week if appropriate
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CARDIO Recommended (for all phases besides phase 6, the ‘overreaching’ phase): -
1 x HIIT (High Intensity Interval Training) session per week (for the progression see the table below)
-
1 x steady-state (SS) cardio session per week: 6 out of 10 perceived work effort for 35 minutes each session.
(* the above frequencies are chosen for MAXIMAL muscle gain while optimizing body composition. If fat loss is your predominant goal, start here and increase by ONE session each week alternating between HIIT and SS until a maximum of 5 sessions per week is reached (no cardio to be performed in phase 6.) Aim to perform the cardio on non-consecutive days whenever possible, plus, ideally in a separate session to your weight training (allow a minimum of 4 hours apart if possible with the cardio coming later in the day with respect to the weight training). You may also perform the sessions on scheduled ‘off‘ days, or, if you’re under time constraints, perform the cardio session immediately following the weight training session if needs must (in this case, upon completing your last rep, consume 5 - 10 grams of BCAA’s and 30 - 60 grams of carbs depending on your lean bodyweight (using a 120lb - 240lb scale) before then commencing with the cardio). If you are in the over 12% group for males/20% for females, do NOT take the carbs, the BCAA’s will suffice. HIIT
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PERCEIVED EFFORT
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
100% for the work intervals, 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.
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PHASE 1 - WORKOUT 1:
CHEST / FR ONT DELTS / BICEP S
EXERCISE
SETS
TARGET REPS
*
TEMPO
REST
4-0-1-0
40 secs
4-0-1-0
40 secs 40 secs
A
Flat Barbell Bench Press (shoulder-width-grip)
4
10
B
Flat Barbell Bench Press (4" wider than shoulder width)
4
10
C
30º incline Dumbbell Flyes (max scapula retraction over bench)
4
15
4-0-1-0
D1
Cable Crossovers (slightly below shoulder height)
3
15
4-0-1-0
D2
Push Ups
3
21
4-0-1-0
D3
Low Cable Front Raises
3
12
4-0-1-0
E1
Prone 45º Incline Reverse-Grip Barbell Front Raises
4
12
2-1-1-1
E2
Prone 45º Barbell Spider Curls
4
8
4-0-1-0
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+ NOS (last set)
DURATION: 46 MINS
SET / WEIGHT / REPS
40 secs
40 secs
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PHASE 1 - WORKOUT 2:
BACK / REAR DELTS / TR ICEPS
EXERCISE
DURATION: 49 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 40 secs
A
Seated Cable Rows (shoulder width grip, pull to belly button)
5
10
B
Bent Barbell Rows (outward intention)
6
14,10,7 7,10,14
C
Neutral Grip (Assisted) Pull-Ups
3
10
D
Reverse-Grip Pulldowns with 45º backward lean (keep core tight)
3
10
E
Bent Dumbbell & Cable Lateral Raises (simultaneously)
3
10
**
4-0-1-0
F1
Reverse-Grip Tricep Pushdowns (elbows behind)
3
15
2 sec isometric
4-0-1-2
F2
Lying Barbell Tricep Extensions (shoulder width grip - elbows in)
3
7
+ NOS (last set)
4-0-1-0
SET / WEIGHT / REPS
40 secs
* 2 second isometric holds each rep, plus 5 partials at the end of each set ** NOS-X (last set only), plus only change Dumbbell (weight-cable stays consistent) + Optional: abs / core
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PHASE 1 - WORKOUT 3: EXERCISE
QUADS / HAMS
DURATION: 48 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 Drop Box Lunge w/h Low Cable resistance)
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)
3
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
3
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: calves
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PHASE 1 - WORKOUT 4: EXERCISE
BICEPS / CHEST / SI DE DELTS + FRONT DELTS
SETS
TARGET REPS
*
TEMPO
DURATION: 41 MINS
REST
A1
Barbell Preacher Curls
3
7
5 sec isometric
4-0-1-5
A2
Incline Dumbbell Curls
3
7
+ NOS-X (last set)
4-0-1-0
B1
Two-Arm High Cable Curls
4
15
4-0-1-0
B2
Incline Dumbbell Press
4
12
4-0-1-0
40 secs
C
Machine Chest Press (any)
4
12
7-1-1-1
40 secs
D1
Prone 60º Incline Dumbbell Lateral Raises
3
12
4-0-1-0
D2
Seated Dumbbell Front Raises
3
12
2-1-1-1
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7 second eccentric
SET / WEIGHT / REPS
40 secs
40 secs
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PHASE 1 - WORKOUT 5: EXERCISE
TRICEPS / BACK
DURATION: 42 MINS
SETS
TARGET REPS
*
TEMPO
REST
A1
Decline (slight) Barbell Tricep Extensions
3
7
*
4-0-1-0
40 (this is correct)
A2
45º Incline Barbell Tricep Extensions
3
7
*
4-0-1-0
40 (this is correct)
A3
Standing Overhead Barbell Tricep Extensions (elbows in)
3
7
*
4-0-1-0
80 secs
B
Deadlifts (bent-knee)
3
7,14,21
4-0-1-0
40 secs
C
Wide-Grip Pull-Ups
3
10
4-2-1-0
40 secs
D
One-Arm Dumbbell Rows
6
7,14,21 7,14,21
4-0-1-0
40 secs
SET / WEIGHT / REPS
* aim to use the same weight for each exercise of the tri-set + Optional: abs / core
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PHASE 1 - WORKOUT 6: EXERCISE
HAMSTRINGS / QUADS
SETS
TARGET REPS
*
DURATION: 43 MINS
TEMPO
REST 40 secs
A
Lying Leg Curls (body extended)
7
7
4-0-1-0
B1
Dumbbell Squats - dumbbell’s slightly in front of knees
4
7,7,14,14
4-0-1-0
B2
Dumbbell Squats - dumbbell’s beside hips
4
7,7,14,14
4-0-1-0
40 secs
C
Glute-Ham Raises
4
7,14,7,14
4-0-1-0
40 secs
D1
Stiff-Leg Deadlifts
3
21
4-0-1-0
D2
Step-Ups with Low Cable Resistance (one leg, then the other)
3
21
4-0-1-0
SET / WEIGHT / REPS
80 secs
+ Optional: calves
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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
45º 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 (cable height high, hands together in front of thighs at the bottom)
3
15
D1
Floor Lying Cable Front Raises
3
10
D2
Cable Lateral Raises
3
15
3-0-1-0
40 secs
Barbell Preacher Curls
6
10
4-0-1-0
40 secs
E
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4-0-1-0 2 second isometric
DURATION: 41 MINS
SET / WEIGHT / REPS
40 secs
4-0-1-2
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PHASE 2 - WORKOUT 2: EXERCISE
BACK / REAR DELTS / TRICEPS
DURATION: 40 MINS
SETS
TARGET REPS
*
TEMPO
REST
+ NOS-X (last set)
4-0-1-0
40 secs 40 secs
A
Wide-Grip (Assisted) Pull-Ups (weighted if necessary)
4
8
B
Reverse-Grip Barbell Rows (outward intention)
4
8
4-0-1-0
C1
Machine Rows (ideally hammer)
4
12
4-0-1-0
C2
Bent Over Cable Lateral Raises
4
10
D
Deadlifts (bent-knee)
4
E1
Lying Barbell Tricep Extensions
E2
Overhead Rope Extensions
+ 10 partials (all sets)
4-0-1-0
40 secs
7,7,14,21
4-0-1-0
40 secs
3
15
4-0-1-0
3
10
4-0-1-0
SET / WEIGHT / REPS
40 secs
+ Optional: abs / core
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PHASE 2 - WORKOUT 3: EXERCISE
QUADS / HAMS
SETS
TARGET REPS
DURATION: 41 MINS
*
TEMPO
REST
A
Barbell Back Squats
5
8
4-0-1-0
80 secs
B
Heels elevated Dumbbell Squats (DB’s in front of knees)
5
12
6-0-2-0
40 secs
C
Dumbbell Alternating Walking Lunges (DB’s in front of knees)
4
10
4-0-1-0
40 secs
D1
Lying Leg Curl - Body Extended
5
6
4-0-1-0
D2
Lying Leg Curl - Body Flexed
5
10
+ 5 partials (all sets)
4-0-1-0
SET / WEIGHT / REPS
40 secs
+ Optional: calves
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PHASE 2 - WORKOUT 4: EXERCISE
BICEPS / CHEST / DELTS
DURATION: 40 MINS
SETS
TARGET REPS
*
TEMPO
A1
Reverse-Grip Pull-Ups (bicep-emphasis)
3
3
10 sec eccentric
10-1-2-0
A2
Decline Dumbbell Press (hands 2” outside of elbows throughout)
3
8
*
4-0-1-0
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)
3
15
4-0-1-0
D1
Strict Seated Vertical Dumbbell Press (abs shortened)
4
15
4-0-1-0
D2
Seated Dumbbell Lateral Raises
4
12
REST
SET / WEIGHT / REPS
40 secs
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 (all sets) + NOS-X (last set only)
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PHASE 2 - WORKOUT 5: EXERCISE
TRICEPS / BACK
SETS
TARGET REPS
DURATION: 43 MINS
*
TEMPO
REST 40 secs
A
Cable Cross Tricep Extension with elbows retracted (strict/no cheating)
5
15
4-0-1-0
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
Overhand Tricep Cable Pressdowns
4
10
Deadlifts (bent-knee)
4
7,7,14,21
Machine Rows
4
8
Bodyweight Parallel Bar Dips - Feet in Front (slight forward lean)
4
To Failure
B3 C D1 D2
+ NOS-X (last set)
2 second isometric
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
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PHASE 2 - WORKOUT 6:
HAMSTRINGS / QUADS
EXERCISE
SETS
TARGET REPS
A
Glute-Ham Raises or Lying Leg Curls with body extended
4
B
One-Legged Leg Press (foot high with downward intention)
C
*
DURATION: 40 MINS
TEMPO
REST
12
4-0-1-1
40 secs
3
21
4-0-1-0
40 secs
Leg Press - Feet Wide (inward intention)
4
15
4-0-1-0
D
Hack Squats
2
8
E
Step-Ups (15 on one side, then the other, no rest)
3
15
+ NOS-X (last set)
4-0-1-0
40 secs
4-0-1-0
40 secs
SET / WEIGHT / REPS
+ Optional: calves
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Natural Printable Workout Sheets
PHASE 3 - WORKOUT 1: EXERCISE
CHEST / BACK / DELTS
SETS
TARGET REPS
*
DURATION: 45 MINS
TEMPO
REST
A1
Flat Barbell Press (with orange bands)
6
6
3-0-1-0
40 (this is correct)
A2
Bent Barbell Rows with outward intention
6
8
4-0-1-0
40 secs
B1
Incline Dumbbell Press
4
8
5 partials (all sets)
4-1-1-1
B2
Seated Cable Rows sitting on 9” elevation (outward intention)
4
8
5 partials (all sets)
4-0-1-0
C1
Standing Dumbbell Overhead Press (power)
4
8
*
4-0-1-0
C2
Two-Arm Dumbbell Rows
4
8
4-0-1-0
40 secs
D
Deadlifts (bent-knee)
7
7
4-0-1-0
40 secs
SET / WEIGHT / REPS
40 secs
* choose stance / execution which affords you the most power! If this entails a slight backward lean or otherwise, on this occasion it’s acceptable + Optional: abs / core
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Natural Printable Workout Sheets
PHASE 3 - WORKOUT 2: EXERCISE
QUADS / HAMS
SETS
TARGET REPS
DURATION: 40 MINS
*
TEMPO
REST
4-1-1-1
2 mins
A
Barbell Front Squats
6
6
B
Leg Press (feet low)
4
8
*
4-0-1-0
40 secs
C
Alternating lunges - lean forward at the hip (glute emphasis)
3
10
**
4-0-1-0
40 secs
D
Stiff-Leg Deadlifts
3
21
4-0-1-0
40 secs
SET / WEIGHT / REPS
* following the final rep of each set, perform 10 partials at top of the movement (lock the safety racks) ** 1 1/2’s (half reps at the bottom): come down, come half way back up, back down then back to the top (this constitutes 1 rep in total) + Optional: calves
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PHASE 3 - WORKOUT 3: EXERCISE
SIDE DELTS / ARMS
SETS
TARGET REPS
*
DURATION: 40 MINS
TEMPO
REST
A1
Seated Dumbbell Lateral Raises
5
8
4-0-1-0
A2
Cable Lateral Raises
5
8
4-0-1-0
80 secs
B
Reverse-Grip Pull-Ups
4
6
6 second eccentric
6-0-1-0
40 secs
C
1-Arm DB Pronation / Supination Preacher Curl (no shoulder rotation)
4
6
2 second isometric
4-1-1-2
40 secs
D1
Standing Barbell Curls
4
8
4-0-1-0
D2
Lying Barbell Tricep Extensions
4
8
4-0-1-0
Machine Tricep Dips
1
10
E
BPak Strip Set
SET / WEIGHT / REPS
40 secs
4-0-1-0
+ Optional: abs / core
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Natural Printable Workout Sheets
PHASE 3 - WORKOUT 4: EXERCISE
CHEST / DELTS / BACK
SETS
TARGET REPS
*
DURATION: 43 MINS
TEMPO
REST
A
45º Incline Dumbbell Press
4
6
4-0-1-0
40 secs
B
Flat Barbell Bench Press
4
8
4-0-1-0
40 secs
C
30º Incline Dumbbell Flyes
3
8
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)
+ NOS-X (last set)
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
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Natural Printable Workout Sheets
PHASE 3 - WORKOUT 5: EXERCISE
HAMS / QUADS
DURATION: 47 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
4-0-1-0
B2
Leg Press - Feet Wide
4
8
4-0-1-0
80 secs
C
Wide-Stance Box Squats
8
8
4-0-1-0
40 secs
D1
Heels Elevated Dumbbell Squats (DB’s beside hips)
4
15
4-0-1-0
40 (this is correct)
D2
Stiff leg Dumbbell Deadlift - Toes Elevated
4
21
4-0-1-0
40 secs
SET / WEIGHT / REPS
+ Optional: calves
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Natural Printable Workout Sheets
PHASE 4 - WORKOUT 1: EXERCISE
CHEST / SIDE DELTS
SETS
TARGET REPS
*
DURATION: 45 MINS
TEMPO
REST
A
30º Incline Dumbbell Press
5
6
3-0-1-0
2 mins
B
60º Incline Dumbbell Press
3
10
3-0-1-0
80 secs
C
Incline Barbell Bench Press with inward Intention
3
8
4-0-1-0
80 secs
D
Plyo Pushups - 3 sets narrow, 3 sets wide
3
21
4-0-1-0
40 secs
E
45º Incline Side Lying One-Arm Dumbbell Lateral Raises
3
12
4-0-1-0
40 secs
F
Seated Two-Arm Dumbbell Lateral Raises
3
21
4-0-1-0
40 secs
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+ NOS (last set)
SET / WEIGHT / REPS
31
Natural Printable Workout Sheets
PHASE 4 - WORKOUT 2: EXERCISE
BACK / HAMS
SETS
TARGET REPS
DURATION: 48 MINS
*
TEMPO
REST
A
Bent Barbell Rows (outward intention)
6
10
3-0-1-0
80 secs
B
One-Arm Dumbbell Rows
3
6
3-0-1-0
40 secs
C
Incline Prone Two-Arm Dumbbell Rows
4
8
+ NOS-X (last set)
3-0-1-1
2 mins
D
Lying Leg Curl (body extended)
6
6
+ 10 partials (all sets)
3-0-1-0
E
Deadlifts (bent-knee)
5
5
4-0-1-0
SET / WEIGHT / REPS
40 secs
+ Optional: abs / core
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Natural Printable Workout Sheets
PHASE 4 - WORKOUT 3: EXERCISE
QUADS
DURATION: 49 MINS
SETS
TARGET REPS
*
TEMPO
REST
4-0-1-0
80 secs
A
Barbell Front Squats - Heels Elevated 1-2”
4
8
B
Dumbbell Squats (DB’s beside hips)
4
15
+ NOS-X (last set)
3-0-1-0
2 mins
C
Bulgarian Split Squats - front foot on a 6” box (back foot on bench)
4
21
no rest
4-0-1-0
2 mins after final set
D
Leg Extensions
2
8
+ NOS (last set)
4-0-1-0
40 secs
SET / WEIGHT / REPS
+ Optional: calves
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Natural Printable Workout Sheets
PHASE 4 - WORKOUT 4: EXERCISE
SQUAT / BENCH / DEADLIF T
SETS
TARGET REPS
*
DURATION: 40 MINS
TEMPO
REST
A
Barbell Back Squats (yes, squats again!)
6
8,6,4,8,6,4
4-0-1-0
2 mins
B
Flat Barbell Bench Press with Orange bands
6
10,8,6 10,8,6
3-0-1-2
80 secs
C
Deadlifts (bent-knee)
5
7,7,14, 21,21
3-0-3-0
80 secs
SET / WEIGHT / REPS
+ Optional: abs / core
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Natural Printable Workout Sheets
PHASE 4 - WORKOUT 5: EXERCISE
ARMS / SIDE DELTS
SETS
TARGET REPS
*
DURATION: 43 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
Barbell Preacher Curls
3
12
4-0-1-0
40 secs
C
Incline Dumbbell Curls
2
8
+ NOS-X (both sets)
3-1-1-2
40 secs
D
Tricep 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
2
10
SET / WEIGHT / REPS
4-0-1-0 BPak Strip Sets(both sets)
3-0-1-1
80 secs
* this is correct, 1 extra set + Optional: calves
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Natural Printable Workout Sheets
PHASE 5 - WORKOUT 1: EXERCISE
CHEST / BACK
SETS
TARGET REPS
DURATION: 46 MINS
*
TEMPO
REST
A1
Flat Barbell Bench Press
4
6
4-1-1-0
40 (this is correct)
A2
Wide-Grip Pull-Ups
4
6
4-1-1-0
40 secs
B1
Incline Dumbbell Flys
3
10
4-0-4-0
B2
Reverse-Grip Pull-Ups with 2 orange bands (for NOS-X: bodyweight, then 1 band, then 2 bands, done)
3
10
C1
Incline Dumbbell Press
3
15
4-0-1-0
C2
Two-Arm Bent-Over Dumbbell Rows
3
10
4-0-1-0
D1
Cable Crossovers - hands in front of chin
2
10
4-0-1-0
D2
Cable Crossovers - hands down to thighs (step forward)
2
10
+ NOS-X (last set)
4-0-1-0
D3
Machine Rows
2
10
3 second isometric
4-0-1-3
+ NOS-X (last set)
4-0-1-0
SET / WEIGHT / REPS
80 secs
80 secs
80 secs
+ Optional: abs / core
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Natural Printable Workout Sheets
PHASE 5 - WORKOUT 2: EXERCISE
QUADS / BICEPS
DURATION: 48 MINS
SETS
TARGET REPS
*
TEMPO
REST
A
Leg Press (feet low)
2
8
+ C-S6 Sets
4-0-1-0
80 secs
B
Leg Extensions
2
8
+ C-S6 Sets
4-0-1-0
80 secs
C
Reverse Lunges (DB’s beside hips) (all one side, then the other)
3
15
4-0-1-0
40 after last set
D
Barbell Preacher Curls
3
8
4-0-1-0
40 secs
E
Seated Dumbbell Curls
3
15
4-0-1-0
40 secs
F
Seated Incline Cable Curls
2
15
4-0-1-0
40 secs
* IMMEDIATELY POST WORKOUT
+ NOS-X (both sets)
SET / WEIGHT / REPS
* Consume PWO carbs & aminos: 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 with the cardio. If you are in the over 12% for males/20% for females, do NOT take the carbs, the BCAA’s will suffice.
+ Optional: calves
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Natural Printable Workout Sheets
PHASE 5 - WORKOUT 3: EXERCISE
HAMS / DELTS / TRICEPS
SETS
TARGET REPS
*
DURATION: 44 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
40 secs
C
Stiff-Leg Good Mornings (toes elevated)
2
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
Seated 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: calves
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Natural 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: 64 MINS
SETS
TARGET REPS
*
TEMPO
REST
+ NOS (last set)
4-0-1-0
80 secs
4-0-1-0
40 secs
A
Flat Dumbbell Press
4
6
B
30º Incline Dumbbell Press
3
10
C
Incline Barbell Bench Press
3
12
+ NOS (last set)
4-0-1-0
80 secs
D
Flat Dumbbell Flys
3
10
+ NOS-X (last set)
4-0-1-0
40 secs
E
75º Incline “Standing” Prone Lateral Raises
3
12
4-0-1-0
40 secs
F
Bent Over Cable Lateral Raises
3
15
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 Red Bands
4
12
4-0-1-1
40 secs
I
Overhead Rope Extensions
3
21
4-0-1-0
40 secs
+ NOS (last set)
+ NOS-X (last set)
SET / WEIGHT / REPS
+ Optional: abs / core
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Natural 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: 56 MINS
TEMPO
REST
4-0-1-0
2 mins
A
Barbell Deadlifts (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
2 mins
C
One-Arm Dumbbell Rows
3
12
+ NOS-X (last set)
4-0-1-0
40 secs
D
Incline Dumbbell Curls
3
6
6 second eccentric
6-0-1-0
80 secs
E
Standing BB Curls (drive elbows together + high into shoulder flexion)
4
8
4-0-1-0
80 secs
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SET / WEIGHT / REPS
40
Natural Printable Workout Sheets
PHASE 6 - WORKOUT 2 (PM): EXERCISE
BACK / BICEPS
DURATION: 56 MINS
SETS
TARGET REPS
*
TEMPO
+ NOS-X (last set)
3-0-1-0
REST
A1
60º Incline Supine Overhead Reverse-Grip Pulldowns
3
12
A2
Seated Cable Rows
3
12
4-0-1-0
A3
Reverse-Grip Pulldowns
3
12
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
3
12
+ NOS-X (last set)
4-0-1-0
40 secs
C1
Two-Arm High Cable Curls
3
15
C2
Alternating Prone Spider Curls (alternate starting arm each set)
3
12
C3
Cable Curls facing away from apparatus
3
21
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SET / WEIGHT / REPS
4-0-1-0 + NOS (last set)
4-0-1-0 4-0-1-0
80 secs
41
Natural Printable Workout Sheets
PHASE 6 - WORKOUT 3 (AM): EXERCISE
QUADS / HAMS
SETS
TARGET REPS
*
DURATION: 53 MINS
TEMPO
REST
A
Reverse Lunges (DB’s beside hips) (torso same angle as shin)
3
15
4-0-1-0
0 (40 after final set)
B
Barbell Back Squats
5
8
4-0-1-0
2 mins
C
Dumbbell Squats - Heels Elevated (DB’s beside hips)
3
21
4-0-1-0
40 secs
D
Single-Leg Deadlifts (all one side then the other)
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
10
4-0-1-0
40 secs
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bottom half reps only
SET / WEIGHT / REPS
42
Natural Printable Workout Sheets
PHASE 6 - WORKOUT 3 (PM): EXERCISE
HAMS / QUADS
SETS
TARGET REPS
*
DURATION: 49 MINS
TEMPO
REST 0 (2m after final set)
A
Single-Leg Leg Press (foot high with downward intention)
4
21
4-2-1-0
B1
Barbell Front Squats
3
15
3-0-1-0
B2
Barbell Back Squats
3
10
4-0-1-0
B3
Leg Press - Feet High & Wide (glute / ham emphasis)
3
15
4-0-1-0
B4
Lying Leg Curls - Body Extended
3
6
4-0-1-0
B5
Lying Leg Curls - Body Flexed
3
6
B6
Dumbbell Alternating Walking Lunges (DB’s besides hips)
3
15
+ 10 partials (all sets)
SET / WEIGHT / REPS
4-0-1-0 4-0-1-0
3 mins
+ Optional: calves
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Natural Printable Workout Sheets
PHASE 6 - WORKOUT 4: EXERCISE
BACK / CHEST / ARMS
SETS
TARGET REPS
*
DURATION: 71 MINS
TEMPO
REST
A1
Reverse-Grip One-Arm DB 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 Incline Dumbbell Press
3
10
4-0-1-0
C1
Reverse-Grip Pulldowns (FULL retraction and depression)
3
15
4-4-4-0
C2
Plyo Pushups
3
21
4-0-1-0
D1
Rope Tricep Extensions (stand 2 feet back from cable apparatus)
3
12
4-0-1-2
D2
Incline Dumbbell Curls
3
12
4-0-1-0
E1
Standing Reverse-Grip BB Curls
3
12
E2
Standing Barbell Curls
3
12
Note the tempo
+ NOS (last set)
SET / WEIGHT / REPS
5-0-2-4 40 secs
40 secs
40 secs
4-0-1-0 4-0-1-0
40 secs
+ Optional: abs / core
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Natural Printable Workout Sheets
PHASE 6 - WORKOUT 5: EXERCISE
QUADS / HAMS
DURATION: 41 MINS
SETS
TARGET REPS
*
TEMPO
REST
A
Leg Press (feet low)
3
8
+ C-S6 Sets
4-0-1-0
80 secs
B
Leg Extensions
3
8
+ C-S6 Sets
4-0-1-0
80 secs
C
Lying Leg Curls (body extended) (perform do 2 warm-up sets)
2
10
BPak Strip Sets(both sets)
4-0-1-0
80 secs
D
Glute-Ham Raises
4
8
4-0-1-0
40 secs
SET / WEIGHT / REPS
+ Optional: calves
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Natural Printable Workout Sheets
PHASE 6 - WORKOUT 6 (AM): EXERCISE
HAMS / BACK / SIDE DELTS
SETS
TARGET REPS
*
TEMPO
REST
A
Stiff-Leg Deadlifts
5
21
4-0-1-0
80 secs
B
Deadlifts (bent-knee)
5
8
4-0-1-0
80 secs
C
Reverse-Grip (assisted) Pull-Ups
5
8
+ NOS (last set)
4-0-1-0
80 secs
D
Seated Dumbbell Lateral Raises
5
8
+ NOS (last set)
4-0-1-0
80 secs
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DURATION: 49 MINS
SET / WEIGHT / REPS
46
Natural Printable Workout Sheets
PHASE 6 - WORKOUT 6 (PM): EXERCISE
REAR DELTS / BACK / HAMS
SETS
TARGET REPS
*
TEMPO
REST
4-0-1-0
40 secs
4-0-1-0
40 secs
A
Bent Over Dumbbell Lateral Raises
3
12
B
Bent Over Cable Lateral Raises (chest up)
2
12
C
Reverse-Grip Pulldowns
3
10
4-2-1-0
40 secs
D
Standing Straight-Arm Cable Pullovers
3
21
4-0-1-0
40 secs
E
Bent-Over Barbell Rows
4
8
4-0-1-0
40 secs
F1
Lying Leg Curls - Toes in
3
12
4-0-1-0
F2
Lying Leg Curls - Toes neutral
3
12
4-0-1-0
F3
Lying Leg Curls - Toes out
3
12
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+ NOS (last set)
+ NOS (last set)
+ NOS (last set)
4-0-1-0
DURATION: 49 MINS
SET / WEIGHT / REPS
80 secs
47
Natural Printable Workout Sheets
PHASE 6 - WORKOUT 7: EXERCISE
CHEST / ARMS
DURATION: 64 MINS
SETS
TARGET REPS
*
TEMPO
REST 40 (80 after final set)
A
Flat Barbell Bench Press with bands
3
12
+ NOS (last set)
4-0-1-2
B1
Incline Dumbbell Press
3
8
+ NOS-X (last set)
4-0-1-0
B2
Cable Crossovers
3
8
4-0-1-0
40 secs
D1
Plyo Pushups
3
15
4-0-1-0
40 (this is correct
D2
Pushups
3
15
4-0-1-0
40 secs
E
Machine Preacher Curls
3
12
4-0-1-0
40 secs
F
Incline Dumbbell Curls
3
21
3-0-1-0
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
4
8
4-0-1-1
40 secs
+ NOS (last set)
+ NOS-X (last set)
SET / WEIGHT / REPS
+ Optional: abs / core
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