5-DAY FULL BODY CYCLE

Day 1: Thighs & Calves

Day 2: Chest & Abs

Day 3: Back & Calves

Day 4: Deltz, Trapz & Abs

Day 5: Biceps & Triceps

Progressive Overload

For your main compound movements, once you can complete an

exercise for 3 sets of 8, aim for 3x9, then 3x10. Once 10 reps has been
achieved increase the load by 2.5kgs and return to 3x8 to repeat the
cycle.

Rest times are 120 seconds for compound movements and 60 seconds
for isolation exercises. Isolation exercises will be in the higher rep
ranges

Be sure to read the training notes I have written on certain exercises

prior to your training session.

Training Split: Chest & Abs

Exercise Sets/Reps Rest Weight/Reps

Warm Up Sets: Barbell Bench Press Set 1: 15 reps 60 seconds

Set 2: 10 reps

Barbell Bench Press 4 sets of 6 reps 120 seconds

Incline Dumbbell Press 4 sets of 6 reps 120 seconds

(25% drop set on last set)

Cable Crossovers 3 sets of 21 reps 60 seconds

(strip weight as necessary
to reach reps)

Weighted Chest Dips 3 sets of 10 reps 60 seconds

Weighted Decline Crunches 3 sets of 12 reps 60 seconds

Weighted Planks 3 sets of 1 minute holds 60 seconds

Dumbbell Side Bends 3 sets of 15 reps per side 60 seconds

Training Split: Back & Calves

Exercise Sets/Reps Rest Weight/Reps

Warm Up Sets: Deadlifts Set 1: 10 reps 60 seconds

Set 2: 8 reps

Deadlifts 3 sets of 6 reps 120 seconds

One Arm Dumbbell Row 4 sets of 6 reps per arm 120 seconds

Close-Grip Pulldown 4 sets of 8 reps 60 seconds

T-Bar Row 3 sets of 10 reps 60 seconds

Weighted Chin Ups (Wide-Grip) 4 sets till failure 60 seconds

Calf Raises (on Leg Press Machine) 3 sets of 21 reps 60 seconds

Standing Calf Raises 3 sets of 12 reps 60 seconds

Training Split: Delts & Trapz

Exercise Sets/Reps Rest Weight/Reps

Warm Up Sets: Standing Military Press Set 1: 15 reps 60 seconds

Set 2: 12 reps

Standing Military Press 4 sets of 6 reps 120 seconds

Reverse Lateral Raises 3 sets of 8 reps 60 seconds

Rear Delt Fly (on Incline Bench) 4 sets of 8 reps 60 seconds

Barbell Shrugs 4 sets of 12 reps 60 minutes

Weighted Decline Crunches 3 sets of 12 reps 60 seconds

Hanging Reverse Crunches (Weighted) 3 sets of 8 reps 60 seconds

Seated Barbell Twists 2 sets of 30-40 reps per 60 seconds

side

Training Split: Biceps & Triceps

Exercise Sets/Reps Rest Weight/Reps

Warm Up Sets: Standing Barbell Curls Set 1: 15 reps 60 seconds

Set 2: 10 reps

Standing Barbell Curls 4 sets of 6 reps 90 seconds

Hammer Curls 3 sets of 10 reps 60 seconds

Reverse Barbell Curls 3 sets of 10 reps 60 seconds

(on preacher bench)

Close-Grip Bench Press 4 sets of 6 reps 60 seconds

Skull Crushers 3 sets of 10 reps 60 seconds

(with EZ-bar or straight bar)

Tricep Dips (weighted) 3 sets of 10 reps 60 seconds

(25% dropset on last set)

Tricep Pressdown 3 sets till failure 60 seconds

Cable Curls
(superset)

Training Split: Thighs & Calves

Exercise Sets/Reps Rest Weight/Reps

Warm Up Sets: Barbell Back Squats Set 1: 15 reps 60 seconds

(Rack) Set 2: 10 reps

Barbell Back Squats 5 sets of 5 reps 120 seconds

(Rack)

Leg Press Set 1: 12 reps 120 seconds

(ascending pyramid) Set 2: 10 reps
Set 3: 8 reps
Set 4: 6 reps
Set 5: 4 reps

Stiff Leg Deadlifts 3 sets 6 reps 120 seconds

Bulgarian Split Leg Squat 3 sets of 15 reps per leg 60 seconds

Front Squat 3 sets of 8 reps 60 seconds

Leg Extension 3 sets of 12 reps 60 seconds

Seated/Lying Leg Curls 3 sets of 12 reps
(superset) (25% dropset on last set)

Standing Calf Raises 4-5 sets of 15 reps 1 minute

Training Notes

Squats: To be done deep and with proper form and technique. You must
go to or past parallel; this means your hip crease should be below your
knee cap. For the dropset do AMRAP (as many reps as possible.

Stiff Leg Deadlifts: Keep legs stiff but a slight bend in the knees is
permitted. Keep back arched throughout the movement to avoid injury.
Squeeze your pelvis into the bar and contract your glutes at the top of
the movement. When lifting bar, be sure to push heels firmly into the
ground.

Leg Extensions: Hold and tense your quadriceps for 1-second at the top
of the contraction for a killer burn,

Walking Lunges: Perform with kettlebells if you need help with balance.
Take long and wide strides, whilst ensuring the knee is aligned with the
ankle and behind the toe.

Weighted Decline Crunches: Skip the load if you’re currently unable to

do 20 crunches without weight, Begin with a 5kg plate in your hands, if
that’s too easy shoot for a 10kg plate, etcetera. Over time, be sure to
increase the load. Contract (i.e., tense) your abs at the top of the
movement as though you were about to receive a blow to the stomach.

Weighted Plank: Again, if you struggle to hold a plank for 1 minute

without weight, then either skip the weight for now or slowly build up to
it, e.g., 30-seconds weighted, 30-seconds unweighted. Continue with
this until you’re able to hold 20kgs on your back for 3 sets of 1 minute
holds. Once this is achieved, increase either the time or weight.

Cable Crunches: Set the pulley to a high mark on the cable tower. Hold
a rope attachment behind your head and kneel towards the ground to
crunch or contract your abs. I prefer allowing my elbows to touch
either the ground or knees to mark a completed rep.

Bench Press: Strict form is imperative. The bar must lightly touch the
chest rather than bounce of the chest with elbows going lateral. For
the dropset do AMRAP (as many reps as possible)

Incline Bench Press: Great for targeting the upper pecs. Ensure reps
are slow and controlled. Opt for either the smith machine or incline
machine if you’re uncomfortable with using free weights.

Lateral Side Raises: These can be done seated or standing. I prefer

seated for solid form.

Rear Delt Flys: Can be performed on a fly machine, bent over, or lying
forward on an incline bench. I prefer the latter.

Tricep Pushdowns: Can be performed with a straight bar or rope.

Overhead Tricep Extensions: Preferably set a cable to a low pulley and

use a rope attachment. I like to alternate cable extensions with
dumbbell extensions.

Overhead Press: Keep a tight core, feet planted and glutes tensed.
Hands should remain at shoulder width. Ensure the bar comes all the
way down to the chest/clavicle during the eccentric phase of the
movement.

Cable Face Pulls: Facing a high pulley with a rope or dual handles
attached, pull the weight directly towards your face, separating your
hands as you do so. Keep your upper arms parallel to the ground.

Narrow Grip Pulldowns: Pull the cable right down to the top of your
chest whilst pulling through the elbows. Contract your back for
maximum muscle engagement.

One Arm Dumbbell Rows: Keep the back arched. Too many people lift
too heavy on this exercise, rounding their back whilst throwing the
weight around. Avoid that. Instead, focus on a slow, controlled tempo,
and be sure to hold the weight for 1-second at the top of the movement.

Dumbbell Curls: Begin with a locked out tricep in a neutral hammer grip
position by your side. Curl the weight upwards and twist your forearm
so that the palm of your hand faces the ceiling. Be sure to emphasise
the twist. At the top of every rep, tense the bicep. Likewise, at the
bottom of every rep lock out your tricep for full range of motion.

Hammer Curls: Begin with a locked out tricep in a neutral hammer grip
position by your side. Curl the weight upwards, but this time don’t twist
your forearm. Imagine you are trying to get your pinky finger as close
to the delt as possible.

Barbell/Dumbbell Shrugs: Hold and squeeze the trapz for one second
at the top of the movement, then slowly lower the weight back down
again.

x1 Body | x1 Chance π