w w w. c l e a n h e a l t h . e d u .

a u
1. Foreword fromour Founder, Daine McDonald........................................................3
2. Introduction....................................................................................................................4
AWorld Of Obesity & COVID-19.............................................................................................................4
Why This Guide Was Designed For You..........................................................................................5
3. About Clean Health Fitness Institute.......................................................................6
4. Goal Setting to Maximise Your Results......................................................................7
Why it’s important to set goals..........................................................................................................7
The Seven Steps To Achieving Your Goals...................................................................................8
How to maximise your mindset.........................................................................................................8
5. Your Program Overview..............................................................................................10
Fat Loss or Hypertrophy?......................................................................................................................10
6. Nutrition Fundamentals..............................................................................................12
Understanding Nutrition........................................................................................................................12
Calories In Vs Calories Out...................................................................................................................13
The Importance Of Macronutrients For Body Composition Results..........................16
The Importance Of Micros For Wellness....................................................................................22
7. How To Structure Your Nutrition..............................................................................23
Step 1: Structuring Your Nutrition For Your Goals..................................................................23
Step 2: Calculating Your Daily Energy Expenditure.............................................................23
Step 3: Setting The Right Calories For Your Target Goal...................................................24
Step 4: How To Choose The Right Macronutrient Split......................................................27
Step 5: Making Nutritional Adjustments &Understanding Diet
Breaks, Refeeds And Mini Cuts........................................................................................................27
8. Lifestyle and Optimizing Your Health Through Daily Life Practices................29
The Lifestyle Impact On Your Results...........................................................................................29
Fundamentals Of Stress Management........................................................................................30
Maximizing Your Sleep...........................................................................................................................31
Meditation 101..............................................................................................................................................32
9. Home Workout Training.............................................................................................33
The Ultimate Home Workout SystemExplained....................................................................33
Understanding Periodization............................................................................................................34
The Training System Fundamentals.............................................................................................35
Incidental Exercise At Home (NEAT).............................................................................................37
Glute, Core &ArmFinishers (Female) Armand Core Finishers (Male)...................38
10. Supplements................................................................................................................41
The Importance Of Supplementation............................................................................................41
Our Top Supplements For Optimal Health...................................................................................42
11. Tracking Your Progress At Home.............................................................................44
Understanding Body Composition Assessment Metrics.................................................44
Biofeedback Markers..............................................................................................................................47
Maximising Your Progress Photos..................................................................................................48
12. Equipment List Basics...............................................................................................49
13. Exercises Glossary.....................................................................................................50
14. Conclusion....................................................................................................................67
15. Terms You Must Know................................................................................................68
16. Training Templates.....................................................................................................69
17. References...................................................................................................................166
1 Foreword from our Founder, Daine McDonald

I write this at a time where the world is currently

gripped by a pandemic not seen in over 100 years
since the Spanish flu. Covid-19 has changed our lives
and this generation forever, however one thing I have
learned, particularly over the last 12 months, is that
every situation has a silver lining.
Personally, I believe that mankind will positively grow
from this whole experience and start placing a
renewed emphasis on the types of teachings outlined
in this book. So essentially health, wellness,
mindfulness and most of all loving yourself and your
family and friends around you. Simply just being
grateful for what you have, rather than always chasing
some goal which apparently is supposed to bring you
happiness.
Which brings me to this book. A few weeks ago, when the quarantine started here in Australia
and various countries around the world, we saw an entire exodus from gyms, through to people
being forced to work out from home with no idea what to do. How were they going to maintain
their health and wellbeing?
Now with the economic impact of this being felt globally, I thought as a way of giving back, I
would commission my team to design a FREE resource based on the principles that I used to
not only found Clean Health Fitness Institute in 2008, principles I have used extensively myself
the last year to re-transform back into the best version of me that I have ever been in my life In
every aspect.
The lifestyle, nutrition, training and meditation principles discussed in this book are all things
that I myself practice daily, and have once again become part of my regular daily routine, no
less part of my day than going to the bathroom when I wake up!
So please, I implore you, take action and decide here and now to commit to everything we have
outlined in this guide and I promise you that it will change your life for the better.
Right now, I can wholeheartedly say that I am living my happiest, healthiest and most vibrant
physical, mental and spiritual version of myself in my entire life. Yes, this is
despite the madness around us!
So enough from me, choose here and now to be the NEW YOU NOW and let’s do this together
as one big global family.
Yours in mental and physical fitness,

Daine McDonald / Founder & Chairman

Clean Health Fitness Institute

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2 Introduction

A World Of Obesity & COVID-19

In a world that is in the midst of a global obesity epidemic, we are now also facing the
global virus pandemic that is COVID-19, which has changed our lives forever.
Fortunately, there is an overwhelming amount of evidence that exercise is associated
with a longer lifespan as well as delaying the onset of over 40 chronic diseases (1). Now
more than ever we need to prioritize our health and wellbeing which extends far beyond
just looking good physically.

We also have to focus on good nutrition and prioritize feeling fantastic on the inside by
working on our mindset as well as our physical body. In these stressful times, people are
seeking resources which provide simple, easy to follow information to maximize their
results and to optimize how they feel both inside and out; which is why this guide was
created just for you!

Right now, society is bombarded with day to day stressors, such as city lockdowns, job
redundancies, global economic shutdowns and serious health concerns, all of which we
are exposed to every minute of every day. We are pulled from priority to priority due to
the expectations within our jobs and careers as well as the expectations of our partners
and families, meaning we are constantly challenged for time. Time is the one thing you
can never claim back, there is no clock reset, every minute counts and whether or not we
choose to use this time wisely will determine whether we succeed toward our goals in
life or not.

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 Why This Guide Was Designed For You
This guide was designed to teach you the foundations of what optimal health and having
the body you desire, truly means, what it looks, sounds and feels like. Our four key pillars
to optimizing your physical and mental health are the following: Eat well - move well -
sleep well - live well.

These are the fundamental pillars on which all great results are built, and are the key
elements to ensuring your health and vitality will be at their peak now and for as long as
you maintain this approach towards your health, fitness and wellbeing. This is not just
another quick fix!

This guide was created by us, for YOU to start making your health, your body and your
mind a priority in the here and now. Maximize your time, workout on your own terms
and in the comfort of your own environment in these turbulent times. Achieve the results
you’ve always desired, and let this guide be the key to your long term health and fitness
success in 2020 and beyond!

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3 About Clean Health Fitness
Institute

Since 2008, the Clean Health Fitness Institute has been regarded as Australia’s premiere
fitness industry educators and personal training organization. Having certified over
20,000 personal trainers, and fitness professionals in over 15 countries globally, we have
developed a reputation as pioneers in the health and fitness industry worldwide. The
Clean Health Fitness Institute was founded by our Chairman, Daine McDonald in 2008.

In 2012 we opened our first high end personal training studio and over a 5-year period,
with the help from his team of premiere coaches, they facilitated over 200,000 personal
training sessions and developed a global reputation for results and excellence. Over the
years, we have been featured throughout numerous media publications and TV shows
including Sydney Morning Herald, GQ Magazine, Men’s Muscle & Health, Men’s Fitness,
Australian Women’s Health & Fitness, Oxygen Magazine and The Australian Biggest
Loser Club.

We have also appeared in other publications such as Channel 9 with Kerri Anne, Fitness
First Magazine, Nine MSN’s Health and Well-Being site, along with lecturing at some of
the biggest health and fitness conferences globally including Filex, the Mefit Pro Summit
and the Australian Fitness Expo.

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4 Goal Setting to Maximise Your
Results

Before we look at setting our goals we need to clearly define why this is important and
ensure we are setting the goals appropriately, so that we have the best chance of
succeeding in our desired outcome. Whether it be to lose 5-10kg and get very lean, or
build a few kg’s of quality muscle, both need a clearly defined finish line before we map
out how we are going to get there.

Why it’s important to set goals

A goal represents the final destination in our journey. Without a goal we do not have
clarity on where to go or how to get there, and therefore, we can not map out our journey
without this end-point in mind. Staying focused on our goals will inspire us to work hard
and remain consistent. They are what motivates us, what drive us to push through
challenges, and they allow us to see whether we are moving in the right direction or not.

Achieving a goal or result comes down to two things...

Knowing where we want to go, otherwise known as our ‘Outcome Goal’

The steps we need to take in order to get there, otherwise known as our ‘Process
Goals’

Focussing on your process (smaller) goals and taking consistent action on a daily basis
is the only way we can effectively and sustainably close the gap from where we are and
where we want to be.

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 The Seven Steps To Achieving Your Goals.
Set your clearly defined Outcome Goal, that challenges you both physically but
also connects to your ‘why’
Understand your ‘why’
Commit and take action - Formulate your plan including your daily ‘process goals’
to ensure your Outcome Goal is achieved
Embrace the challenges and implement strategies and coping mechanisms to
stay on track
Track your progress and make adjustments where necessary (Data can be very
powerful when emotion gets in the way)
Consistency is key
Achieve the end results and feel fantastic! - consistent work pays off!

How to maximise your mindset

Let’s talk about thoughts, feelings, behaviours, actions and results. Each one feeds the
other so it is important to know how this works.

We all have thoughts, both negative and positive. When we attach a feeling to a thought
it then becomes an emotion. That might be an emotion of joy, happiness, passion, or love,
or conversely, it might be an emotion of anxiety, fear, or depression. That emotion then
causes us to act in a way which can either positively or
Remember, we always have a choice. We can choose to react to situations in our life
from a place of acceptance and observation and without judgement, or we can choose to
perceive situations as good or bad, which ultimately lead to an emotional see-saw which
can impede your results.

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 When you set a goal and you understand your why, the habits, routines and actions
established around this, will help keep you on track. When you think you are not making
progress, you will keep going and push harder, when you feel unmotivated and tired, you
will keep going and push harder.

When you want to go and eat the foods that you know are not what you should be
eating, you will make a choice not to, and instead will choose to keep yourself on track.
With time and consistency, overcoming these thoughts challenges and staying on track
will lead to you achieving better results in the long term. The key to any change is
consistency and consistency comes when you take control of your mindset and remain
focused on your initial commitment. Though there will be good and bad days, days when
you remain on-point and days which may be more challenging, it is establishing these
consistent habits, and always getting ‘back on track’, that will ensure your success.

Remember, no one is perfect! It is perfectly okay to have ups and downs in training and
in life. That is reality so don’t beat yourself up if you fall off the bandwagon here and
there. Just make sure you pick yourself back up and keep on pushing!

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5 Your Program Overview

Fat Loss or Hypertrophy?

We have designed two different programs for you to choose from whether it be to lose
weight and get lean or build muscle - or maybe you want to do both. Ultimately, the
choice is yours. Below, we have provided some guidance to help you make the right
decision to maximize your results.

If fat loss is your goal and you need to lose over 5kg or more to reach your desired weight
or body composition, then we would suggest cutting down first. The focus will be to get
you into an optimal body fat range through a caloric deficit and by using our fat loss
training systems. This will be far more optimal long term if you decide to move on to the
building phase next as, generally if you are leaner, you will have a greater ability to build
muscle in a calorie surplus, while keeping your body fat in check.

This is because excess body fat, especially visceral fat, has been linked with insulin
resistance (2,3). If you are insulin resistant excess calories will be more readily
partitioned towards fat cells instead of muscle cells. On the other hand, you probably
don’t want to overdo it with getting too lean either, since very low body fat has been
linked to low testosterone (4). Testosterone is our primary muscle building hormone and
low levels can impede muscle growth. The optimal leanness level for building lean mass
is right around where you can just see your abs for most people.

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 In the nutrition component we talk about mini cuts, which may be applied if you feel the
need to shift your lean body mass (LBM) to body fat ratio throughout your gaining phase.
If you currently have or you develop a higher ratio of fat mass, then doing a mini cut for
2-6 weeks may be needed before driving calories back up, and focusing on more lean
mass gains.

If you are already at your goal body fat or body composition then the building phase will
be the way to go. Your calories should be set at, or just above, baseline and progressively
increased to mitigate plateaus, whilst driving progressive overload through our
hypertrophy training systems in order to ensure we are favoring lean mass gains as much
as possible and not adding too much fat mass.

The main limitation of the home workout system is not having enough equipment and
not being able to progressively increase load over time. We have overcome this by
applying multiple shock methods in the training systems to drive different hypertrophy
pathways to maximize your results!

We have given you all the tools you need in this guide to optimize results in all aspects
and provide the guidance you need to use these tools and ensure you keep making
progress.

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6 Nutrition Fundamentals

Understanding Nutrition

Nutrition is one of the most widely discussed and over complicated topics in the fitness
industry. So, let’s focus on simplifying this. Nutrition is simply an energy currency we
need to fuel and nourish the body. It dictates the ‘energy in’ component but also plays an
indirect influence on the ‘energy out’ components as it provides us with energy to
perform exercise etc. The body needs macronutrients like proteins, carbs and fats which
all play a role in the body’s overall function from a larger scale, but also needs
micronutrients which are essential in providing building blocks for all physiological
processes on a smaller scale.

Most people either under consume or over consume calories/food and may struggle to
manage their body composition or body weight as a result. There is a high priority and
focus only on hitting particular macronutrient goals for those tracking calories, and no
focus or direction at all for those who are not tracking. There is no priority given to the
micronutrients we are consuming on a day to day basis.

Both macros and micros will dictate how much lean body mass we build, how much fat
we lose, our hormone production and they will both aid in the function of our overall gut
and microbiome balance which is where we house most of our immune system. These
factors will also influence overall compliance. So, it is essential we start focusing on the
things that will really make a difference to our overall body composition and health, and
consider optimizing all aspects when it comes to what we consume. If we want to make
changes to our health and body composition, we should look beyond the basics.

We have created a disconnect with food and how we as humans address consumption.
We have learnt to manipulate nutrition and nutritional programming to suit our needs not
only physically, but also emotionally which is one of the larger contributors to the drastic

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 Studies have linked micronutrient deficiencies to obesity and numerous debilitating
diseases (5). Additionally, ‘hidden hunger’ is a term which refers to nutritional
deficiencies that occur when people consume adequate or excess calories but
inadequate micronutrients (6). Consuming a micronutrient rich diet not only helps
combat micronutrient deficiencies but it also increases satiety.

Below are the key considerations and principles to take away to ensure you have a clear
understanding around how you can change your nutritional focus and habits and create
a better body and achieve optimal health. Although this book is designed to support your
body composition goals, we want to educate you on how to prioritize your health and not
only look great, but feel great as well.

Calories In Vs Calories Out

When we look at calories there are a few things we need to understand; consuming
calories is one thing but making sure we can assimilate or absorb them is a deeper part
of the equation. The body works as one system and we need to provide it with the
resources it needs to function optimally.

Calories are the way we measure the energy we consume. Overall, they come from our
macronutrients including carbs, fats, proteins, fiber and alcohol. Once broken down our
body will then absorb these nutrients and the micronutrients from food and
distribute them throughout the body to support our overall function. This is why having
good quality food sources and a healthy functioning digestive system is crucial for our
overall health and results.

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 Energy balance, which is the difference between calories in vs calories out, will primarily
dictate whether we gain or lose weight. If we consume more calories than we burn, we
will gain weight in the form of muscle and/or body fat, and if we consume less calories
than we burn we will lose weight in the form of muscle and/or fat. So, energy balance is
therefore the primary driver of weight gain or weight loss.

Studies have shown that, when energy intake is matched, the macronutrient composition
does not significantly affect weight loss (7). This does not mean that the macros are not
important, since the macronutrient intake can affect the composition of the weight lost or
gained. In fact, studies have shown that it is possible to gain weight while losing muscle
in a caloric surplus, if sufficient protein is not consumed (8).

Figure 1. Overfeeding on moderate to high protein (1.8-3.0g/kg) was associated with lean, but not fat mass gain, when
compared to overfeeding on low protein (0.68g/kg). Figure adapted from Bray et al (8).

Therefore, although energy balance is king in terms of determining whether you will gain
or lose weight, the macronutrient timing and composition is also important in terms of
the ratio of lean mass to fat mass that you gain or lose. Additionally, the macronutrient
ratio can also impact things like your energy level, satiety, performance, and recovery
which we will cover in a moment.

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 Some Things To Consider Regarding Energy Balance
When we are in a caloric deficit we are eating less food than our body needs, and
essentially, we are nutrient deficient. Combine this with poor digestion or inflammatory
food responses and we have a larger issue. So, ensuring we have micronutrient dense
foods (wholefoods), eliminating (or limiting) pro-inflammatory foods such as gluten and
dairy or any foods that may cause you digestive discomfort, and making sure our overall
digestion is on point, will ensure we are staying as healthy as possible when in a deficit.
This will aid us in feeling our best. When we feel good, we will be more adherent to our
plan and function better overall!

When we are consuming calories at baseline or in a surplus then essentially we are not
deficient in nutrients. Although we may be consuming the right amount of calories, we
need to consider the quality or sources of those calories and whether or not they are
providing us with the nutrients we need for optimal health. So, for example, if someone
is eating 2000cals of processed meats, packaged goods, and doughnuts as opposed
to someone eating the same calories from predominantly whole foods and quality fresh
protein sources, the end results and overall health of the individual will be very different.

To summarize, focusing on macros will provide one part of the equation and will drive
results but if we also become more mindful of micros then we will accelerate our results
and health further.

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 The Importance Of Macronutrients For Body Composition
Results

Protein is the major building block to our lean body mass, but also helps us mitigate
muscle breakdown when we are in a deficit. Studies have consistently shown that
higher protein intakes lead to greater muscle retention during caloric restriction (9). So,
this macro is always of utmost importance in body composition results. When we
consume protein it is then broken down into amino acids and those amino acids provide
the building blocks for all processes in the body such as: repairing lean tissue,
synthesizing hormones like estrogen, they help synthesize our neurotransmitters, and
provide building blocks for things like our mucosal lining (membrane which lines the
surface of our internal organs). Each of the various protein sources has a different make
up of amino acids, so rotating our sources will ensure we are getting a wide spread of
amino acids from our diet, thus supporting optimal health.

Some things to consider for protein in your diet:

Rotate your sources regularly to ensure you are receiving a large pool of amino
acids
Opt for leaner sources of proteins that have a higher protein density per 100g
(eg: Venison, Kangaroo, Wild Salmon. These sources are naturally leaner so they
have a larger density of protein per 100g, giving you less actual protein to digest.)
If you are having issues digesting proteins then consider utilising Apple Cider
Vinegar; this helps increase stomach acid levels to support the breakdown of
food. Dilute a small amount in water before your meal.
Always buy local and fresh if possible, if you look at farmed Salmon, for instance
it contains twice the amount of fat when compared to wild salmon, meaning more
calories and less nutrients overall.

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 Food list of optimal protein sources

Whey protein Kangaroo Shellfish

Eggs Pork Game meat
Lean beef Lamb Organ meat
Chicken White fish Cottage cheese
Turkey Salmon Vegan protein powders
(must be fortified)

Carbohydrates provide the body with glucose which is either utilized for energy or
converted to glycogen and stored in the liver and muscles for later use. Glucose is our
body’s preferred source of energy. What that means is that if glucose is available the
body will use it before protein or fats. Although carbs are considered a non-essential
macronutrient compared to protein and fats, they are still highly essential for our overall
performance in the gym and for daily function.

The main consideration when it comes to carb intake is blood sugar management and
regulating our blood sugar levels. This is especially important for those with insulin
resistance, which makes up a large percentage of the population. When our blood sugar
is elevated and not controlled, fat loss is impaired. Additionally, studies have shown that
those with insulin resistance are 50-80% more likely to overeat following a moderate or
high glycaemic meal compared with a low glycaemic meal (10). The glycemic index (GI)
of course is a measure of how rapidly a given food raises blood sugar levels. A low
glycemic meal has a much lower blood glucose response.

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 Carbohydrate prescription is largely dependent on the individual’s tolerance and
preference. If you feel better on carbs then you can include more carbs in your diet,
provided you are still hitting your minimum daily protein and fat targets. If you prefer a
lower carb and higher fat diet this is also okay, provided you hit your minimum daily fiber
target. The focus should be on finding a split which is sustainable for you. However, bear
in mind that if you are performing moderate to high volume anaerobic exercise, such as
the workouts you will be exposed to in this guide, then having some carbs in your diet
will improve performance. Low glycogen has been shown to reduce strength and
increase protein breakdown during high intensity resistance training (11,12).

Some considerations for carbs in your diet:

Whether you opt for low carb or high carb, neither is more optimal overall for
results; how you feel and your personal preference takes priority.
Aim to consume carbs that help regulate blood sugar; Low GI carb sources will
give us a longer release of blood glucose over time allowing us to regulate blood
sugar better.
Post workout we are more insulin sensitive so carbs anytime post-workout will
replenish glycogen levels instead of spilling over into fat cells.
Carbs pre-workout can be great for mitigating muscle protein breakdown in some
individuals but can cause reactive hypoglycemia in others.
If you have difficulty falling asleep, carbs at night suppress cortisol and help with
the production of serotonin which is a precursor to melatonin, our sleep hormone.
Opt for more natural sources of carbs like potatoes, rice and vegetables and
avoid processed carbs as much as possible such as bread and pastas to optimize
health.

Food list of optimal carb sources

Fibrous veggies Starchy veggies Gluten free grains

Fruits Plain yogurt Whole grains
Legumes

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 Fats are integral to building our sex hormones like DHEA, testosterone and estrogen.
When we eat fats, we produce good cholesterol, and through cholesterol our sex
hormones are synthesized. Our sex hormones need to be optimized for overall health,
to build lean body mass, and to optimize fat loss. Low dietary fat intake (below 20% of
maintenance calories) has been shown to cause a reduction in androgen levels in men
(13). In women, it can lead to unstable estrogen levels around the menstrual cycle and/or
loss of their period. It can also lower libido levels.

Essential fatty acids, which are those that cannot be synthesized by the body and need
to be obtained from our diet, are one of the major components contributing to our overall
health. They help synthesize our cholesterol which is essential for creating our sex
hormones, help with motility (movements) in the gut, and help reduce overall
inflammation in the body. To break it down further, we have two types of essential fatty
acids; omega 3 fatty acids and omega 6 fatty acids. Neither one is worse or better than
the other, but we need to understand that a balanced ratio is key for optimal health and
performance. In today’s society most people have a ratio of 20:1 omega 6 to omega 3,
whereas a lower omega 6 to omega 3 ratio (2:1 or less) has been shown to reduce the
risk of many chronic diseases (14).

Monounsaturated fats are another type of fat that, although not classified as essential,
have been shown to improve insulin sensitivity, reduce inflammation, improve blood lipid
profile, and protect against cardiovascular disease (15). Ideally, monounsaturated fats
should make up about 50% of total fat intake to reduce the risk of coronary heart disease
(16). The remaining fat intake should be split evenly between saturated and
polyunsaturated fats (16).

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 One type of fat which has consistently been associated with increased risk of coronary
heart disease is trans fats (17). Trans fats are unsaturated fats which have been
chemically modified. They are primarily found in deep fried and processed foods. There is
no healthy or safe level of trans fats and their intake should be limited as much as
possible.

As you can see, we are exposed to huge amounts of inflammatory load not only due to
our lifestyle but from our food choices, too. Inflammation is one of the four major
disruptors to our body and overall health, along with things like circadian rhythm (sleep
routine), stress management, and blood sugar management. It is essential to reduce as
much of the inflammatory load as possible and regulate our fat intake by making
educated choices which will support such imbalances.

Some Things to consider for fats in your diet:

Start adding more omega 3 fatty acids into your diet. Things such as seafood
should be go-to food choices.
Fat sources high in monounsaturated fats have anti-inflammatory properties such
as avocado, olive oil etc. These have a positive impact on body composition
results and overall health.
Add fats into your evening meal to slow down the digestion of carbs and help
regulate blood sugar,
Adding fats like organic grass fed butter and ghee help with motility in the gut and
can support issues like constipation etc.

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 Food list of optimal fat sources

Grass fed animal meets Shellfish Avocado

Coconut oils Flaxseeds Peanuts
Butter Walnuts Almonds
Fish Olive oil

Understanding Fibre
What exactly is fiber? Fiber is the indigestible part of carbohydrates. It is made up of two
main types. Soluble fiber dissolves in water and is transformed into a gel like substance
which is digested by the good bacteria in the large intestine. It helps stabilize blood
sugar levels, lower cholesterol, and reduce the risk of cardiovascular disease. Insoluble
fiber does not dissolve in water and helps prevent constipation and diverticular disease.
Both types of fiber increase satiety and help lower the risk of many diseases including:
obesity, cardiovascular disease, diabetes, metabolic syndrome and others (18). Most high
fiber foods contain a combination of both soluble and insoluble fiber. The recommended
daily allowance (RDA) for fiber is 25g per day for females and 38g per day for males.

Food list of optimal fibre sources:

Soluble Insoluble

Peas, Soybeans and Lupins Whole Grains

Oats, Rye, Chia and Barley Legumes

Figs, Avacados, Plums, Prunes,
Berries, Ripe Bananas, Skin of
Apples, Quinces, and Pears

Figs, Avacados, Plums, Prunes, Nuts and Seads

Berries, Ripe Bananas, Skin of
Apples, Quinces, and Pears

Broccoli, Carrots and Jerusalem Potato Skin

Artichokes

Sweet Potatoes and Onions Green Beans, Cauliflower, Zucchini,

Celery and Nopal

Psyllium and Husks and Flax Avocado and Unripe Bananas

Seeds

Almonds Skin of Kiwifruit, Grapes and

Tomatoes

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 The Importance Of Micros For Wellness
Micronutrients have become secondary in nature when prioritizing nutritional
programming. So, why are micronutrients important and what are they for? Simply put,
micronutrients are fundamental building blocks to all processes in the body which are
required only in very small quantities. For example, Vitamin A is essential for our Red
blood cells and melatonin production helping support our immune system and sleep
hormones, which is essential for recovery, health and results.

To optimize micronutrient density in our nutritional programming, we want diversity. If we

limit ourselves to a small range of foods, then we are limited to the variety of
micronutrients we are consuming and, over time, this will impede on our overall health.
So, ensuring we are continually rotating our protein sources, carbs sources and fruit and
vegetable sources will ensure we give our body everything it needs to stay healthy, but will
also optimize results long term.

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7 How To Structure Your Nutrition

Step 1: Structuring Your Nutrition For Your Goals

When it comes to structuring your nutrition, there are a few things we need to factor in to
ensure we structure things as accurately as possible for each individual.

Choose the right goal for you. Is your focus to build lean body mass or do you want to
prioritize fat loss? This is the starting point to decide whether we are going to drive a
deficit or surplus with our nutritional programming.

The first step is choosing the right goal for you.

Step 2: Calculating Your Daily Energy Expenditure

We need to establish what our starting point is by calculating our Total Daily Energy
Expenditure (TDEE) based on our current body composition and activity level.

Your TDEE can be summarized by the following equation:

TDEE = BMR + NEAT + TEF + PAL

TDEE: (Total Daily Energy Expenditure) A combination of all the below.

BMR: (Basal Metabolic rate) The amount of calories your body requires to function at
complete rest; it is the energy required essential processes such as breathing,
brain function, heart beat etc.

NEAT: (Non Exercise Activity Thermogenesis) This is related to all the incidental
movements we do daily,

TEF: (Thermic Effect Of Feeding) This is related to the amount of calories it takes to
digest our food, the main contributor to this is protein.

PAL: (Physical Activity Level) Is our planned exercise such as weights, cardio etc.

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 This equation can be further simplified to:

TDEE = BMR + PAL

PAL which stands for physical activity level is an all encompassing multiplication factor
which includes NEAT, TEF and exercise.

Use the tdeecalculator to calculate your total daily TDEE and use the body fat guide
below to assess roughly where your body fat percentage is to provide the right amount of
calories in accordance with your actual body weight.

Remember, this is a rough guide, the aim is to establish nutrition goals which are as
accurate as possible and, overtime (as you assess progress) you can make adjustments.
This book will provide guidance around daily weigh ins, weight averages and how to
adjust calorie and macro goals accordingly.

Step 3: Setting The Right Calories For Your Target Goal

Once we have worked out our goal and our TDEE we want to set the appropriate energy
intake to start our program.

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 Fat Loss
For the average person wanting to lose body fat about 0.5kg or 1 pound is a sustainable
rate of weight loss per week. This would require roughly a 500 calorie deficit per day as
our starting point, which equates to 3500 cals per week. The leaner you are the less
aggressive you should be with your deficit as you are at greater risk of lean muscle loss
(19). On the other hand, the more body fat you carry, the more aggressive you can be with
your deficit as body fat has a muscle sparing effect (19). So, adjusting calorie intake to suit
your body composition is completely fine and encouraged.

To calculate our Phase 1 nutrition for fat loss simply take your calculated TDEE and minus
500.

Figure 2. Leaner individuals lose more fat free mass

during underfeeding. The opposite is also true in
that they gain more fat free mass relative to fat mass
during overfeeding. Figure adapted from Hall (19).

To calculate our Phase 1 nutrition for fat loss simply take your calculated TDEE and minus
500.

For example:
For a 30 year old female at 60kg with 22% body fat who is 155cm tall we would end up
with a TDEE of 2140 calories if we enter her stats into the TDEE calculator. Wanting to lose
0.5kg/1lbs per week we would minus 500 from 2140 which equals 1640cals as a starting
point.

For a 40 year old male at 100kg with 18% body fat who is 180cm tall we would end up
with a TDEE of 3139 calories if we enter his stats into the TDEE calculator. Wanting to lose
0.5kg/1lbs per week we would minus 500 from 3139 which equals 2639cals as a starting
point.

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 Muscle Building

For the average person wanting to build muscle, we would calculate their TDEE but
instead of subtracting calories, we would start adding calories instead. Our suggestion is
to start at baseline which is your calculated TDEE and only increase from there once you
have hit a plateau. If strength is going up in the gym, it is safe to say you are growing, so
maximize your growth on those calories before increasing. In regards to increasing
calories, if you are an individual that gains body fat easily, increase calories by 5% each
jump. If you are a hard gainer (or find it challenging to build muscle) then going more
aggressive with 10% increments may be what you need to continually make progress.

The main consideration when bulking is to focus on gaining quality lean body mass but
keeping body fat at a respectable level. This will ensure body composition is always
optimized and you are always in a prime state for growth, not gaining excessive body fat
and negatively influencing the LBM to fat mass ratio.

For example:
For a 30 year old female at 60kg with 15% body fat who is 155cm tall and is an easy gainer
we would end up with a TDEE of 2281 calories if we enter her stats into the TDEE
calculator. We would then stay there until she has hit a plateau and then increase by 5%
for the next phase.

For a 35 year old male at 85kg with 12% body fat who is 180cm tall and is a hard gainer
we would end up with a TDEE of 3078 calories if we enter his stats in the TDEE calculator.
We would then stay there until he has hit a plateau and then increase by 10% for the next
phase.

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 Step 4: How To Choose The Right Macronutrient Split
Once we have set our starting calories it is essential we prescribe the right
macronutrients. This mainly comes down to your preference but, again there are some
guidelines to follow to make things more effective.

Option 1
Protein: 2 - 2.5g per kg of body weight
Fats: 0.8-1.2g per kg of body weight
Carbs: The remaining calories (take the remaining calories
and divide by 4 to find the gram amount)

Option 2
Protein: 2 - 2.5g per kg of body weight
Fats/ Carbs: 40:60 split for all meals

If you want an easy go-to ratio to keep things simple, then use option 2. We need to
program protein as our priority then split the remaining calories into a 40:60 split 40% fats
and 60% carbs. We can then adjust calories accordingly and keep things the same each
phase, whether it be for fat loss or lean body mass gain.

Step 5: Making Nutritional Adjustments & Understanding

Diet Breaks, Refeeds And Mini Cuts.
When it comes to making adjustments, we only need to change our calorie and macro
split when results have stalled and we have hit a plateau. We hit plateaus when we have
incurred adaptations from dieting. We must remember our metabolism will adapt
downwards from dieting and upwards from being in a surplus, so, over time the same
stimulus will no longer elicit the same results. If we want to change our body, we must be
ready to make changes to both training and nutrition according to our changes in body
weight as well as biofeedback markers.

So, how to we make adjustments?

Diet Breaks, Refeeds, Mini Cut

Biofeedback table to pre-empt when these things are needed

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 After several weeks in a deficit it is normal to hit a plateau as the metabolism adapts to the
lower caloric intake. At this point, if we are still feeling pretty good and our biofeedback
markers are in check, we can drop calories a little lower by about 5-10% and see if that
kick starts the fat loss again. This process can be repeated several times but we do not
recommend staying in a deficit for more than 12 weeks at a time before coming out of the
deficit for a couple of weeks to reset.

If, after several weeks in a deficit, you plateau but your biofeedback markers indicate that
the onset of metabolic adaptations is too severe, then you can consider doing a refeed or
diet break. Typically if you have only been in a deficit for a couple of weeks we recommend
a 2-3 day refeed. If you respond favorably to the refeed you can plan a 2-3 day refeed every
5-12 days based on your biofeedback markers. If you have been in a deficit for longer than
4 weeks and you are crashing then consider doing a 1 week diet break instead. If you have
been in a deficit longer than 6 weeks in a deficit a 2 week diet break would be better, and
if you have been in a deficit for up to 12 weeks then, ideally you should come out of the diet
for at least 3-4 weeks.

Basically, the longer you have been in a deficit the longer you should come out before
going back on your diet. The benefit of doing this, versus continually dieting until you hit
your goal weight, is that it allows you to maintain a greater amount of muscle mass and
preserve your metabolism, making it less likely that you will regain lost fat.

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8 Lifestyle and Optimizing Your
Health Through Daily Life Practices

The Lifestyle Impact On Your Results

Stress and sleep have a drastic impact on our overall health, recovery and performance
so it is imperative we have protocols and management tools in place to support the
regulation and optimization of these two factors.

Contrary to belief, we do need stress at times and producing stress hormones is

essential if we want to improve body composition. Our stress hormones, cortisol,
adrenaline and noradrenaline mobilize stored energy in the form of amino acids, glucose
and fatty acids. We need to use this stored energy when we are training for both
hypertrophy and fat loss results. Our stress hormones also help regulate our blood sugar
at night and between meals. Regulating our blood sugar is imperative for our health and
daily function because it helps manage our hunger and energy levels throughout the day.

Hypoglycemia is a term which refers to having low blood sugar levels and associated
with the following symptoms:

Shakiness Irritability or moodiness

Dizziness Anxiety or nervousness
Sweating Headache
Hunger

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 So, having the ability to produce these stress hormones and mobilize stored energy
helps keep everything in check.
When we are stressed we are in a ‘sympathetic state,’ also known as our ‘fight or flight’
response. This provides us with the requirements we need to mobilize our stored energy
and primes our body to fight off or avoid a threat. Though this is essential for training, we
only want to be in this state for a short period of time as producing these hormones, or
being in this state consistently will negatively impact our overall health. The sympathetic
state is the body’s main survival mechanism, so other vital systems, such as digestion and
hormone regulation, are shut down during this time. This is why, when we are in a stressed
state, we can experience issues with our digestion and, for females, the regulation of their
menstrual cycle.

Following a training bout we want to optimize being in a parasympathetic state, also

known as our ‘rest and digest’ system. Stress management promotes adequate recovery
and relaxation, allowing our body to regenerate and function optimally. It is crucial for
quality of sleep, digestion and overall results long-term.

Sleep and sleep-management are crucial and have a drastic impact on our results.
Adequate sleep is key for our overall health but also our body composition as it is during
sleep when we repair, recover and go through many processes of regeneration essential
for managing either fat loss or muscle gain. Being deficient in sleep may reduce our
immune response, down regulate a number of hormones in the body and impede on other
bodily systems such as clearance (of toxins) to help regulate other compounds in our body
for optimal function (20,21).

This guide provides ways to improve the management of our stress and sleep.

Fundamentals Of Stress Management

Get Yourself Into A Parasympathetic State As Much As Possible

Meditation apps are great or listen to motivation podcasts.

Breathing - deep breathing and regulating our breathing helps us calm down and
relax.
Walking outside - fresh air and sunshine is a great way to destress from daily
stressors.
Eat your food outside or away from your workstation - this helps improve
digestion.
Community - connecting with people is a great way to destress - build strong,
meaningful relationships which offer support.

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 Maximising Your Sleep
Bedtime Routine For Sleep
Turn off all TV’s, phones etc before dinner.
Go for a 10-20min walk after dinner to destress and promote a parasympathetic
state.
Take bedtime supplements with passionflower tea 30min before bed.
30min prior to sleep, journal, read a book, use your meditation app.
Try and avoid blue light (digital screens, fluorescent & LED lighting) at night; so a
dark room with dull, amber lighting is encouraged.
Make sure your room is cool and completely dark when sleeping.

Bedtime Supplements
Magnesium Taurate: (magnesium is a down regulator which means it helps calm
our body down and taurine is a precursor to the production of gaba, the calming
neurotransmitter in the brain). This is ideal for those who have trouble getting to
sleep.
Melatonin: this helps with our sleep-wake cycles and is ideal for those who have
trouble staying asleep.
Passion Flower Tea: this helps extend the half life of gaba, so keeps our brain
activity more regulated and calm for a longer period of time.

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 Meditation 101
The practice of meditation has become popular in many Western nations, especially in the
USA. An ever-increasing body of research has shown various health benefits associated
with meditation. These include: reduced stress, reduced blood pressure and heart rate,
reduced anxiety and depression, reduced physical and psychological pain, and improved
memory, breathing pattern, oxygen utilization, skin resistance, and blood flow to the brain
(22). Additionally, research has shown that meditation positively impacts gene expression
and DNA telomere length, leading to increased lifespan and reduced national health care
costs (22).

While there are many forms of meditation and covering each one in depth is beyond the
scope of this guide, the most important thing is that you get into the habit of doing it
regularly. We recommend at least 20 minutes per day, ideally first thing in the morning or
before bed. But irrespective of the time and the type of meditation that you choose to do,
the most important thing is to just do it.

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9 Home Workout Training

The Ultimate Home Workout System Explained

There are two training systems to follow, one is a 12 weeks fat loss program the second is
a 12 week hypertrophy (muscle building) program.

The fat loss training system is designed to increase muscular strength endurance,
improve cardiovascular conditioning, and maximize fat loss through increased training
density in each phase. Density simply means more work done in the same amount of
time, which is a key component to fat loss. In each session you will train the full body
using superset, tri-sets, and giant sets to drive up energy expenditure.

Supersets refers to when we perform two exercises in a row with minimum rest in
between. Trisets is when we perform three exercises in a row with minimum rest, and
giant sets is when we perform four or more exercises in a row with minimum rest in
between.

The hypertrophy system focuses on increasing local metabolic stress and time under
tension using specific shock methods to overload the muscle groups we are trying to
work. This will drive more specific adaptations which promote muscle growth by
exhausting all the motor units within each muscle group. Here you will train on a body
part split, focusing more on creating local muscle fatigue.

Each program has its own specific glute and core finishers for females or arm and core
finishers for males. These are optional and can be used if you want to give a little extra
attention to those areas.

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 Home body weight circuits have also been provided if you wish to add these into your
training or if equipment is limited; these are conditioning based and focused more on fat
loss results.

Now, let’s look at breaking down the training fundamentals.

Understanding Periodization
Periodization is the systematic design from one program to the next, ensuring each
program is progressive over time. Just following a workout does not cut it! If we want to
maximize our results, we need to ensure the program is designed in accordance with
continual progress.

Phase 1-3 Fat Loss is a reverse linear periodization model where, in each phase, you will
increase the volume and density by increasing the sets and repetitions, while reducing
the rest periods, forcing you to do more work in the same amount of time. You will
progress from supesets to tri-sets and finally to giant sets from one phase to the next.
This will ensure that as your muscular and cardiovascular conditioning improves, you
continue challenging your body throughout the program. The reason this is important
is because as your conditioning improves, you will actually burn less energy doing the
same thing. Therefore, you need to force your body to do more work in some shape or
form to continue driving energy expenditure.

Phase 1-3 Hypertrophy we are also using a reverse linear periodization model by
increasing the volume and density each phase. The difference here is, instead of
training the full body in each session and pairing up upper and lower body exercises to
drive up energy expenditure, we are pairing up exercises for the same body part to
maximize muscle fatigue. Here we will start with straight sets then progress to supersets
and finally to trisets from one phase to the next.

The Training System Fundamentals

Series

A series represents a group of exercises within the program. It could be a single

exercise or a pairing of multiple exercises such as a superset or triset.
For example, here is how a series in a workout would be presented.

The first pairing would be the A) series, denoted as A1) and A2) as per below:
A1: Leg Press
A2: Shoulder Press

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 The next series would be the B) series, which looks like:
B1: Lying Leg Curl Toes Neutral
B2: Assisted Supinated Pull-Up

If an exercise is a stand-alone, (not a superset) it is to be executed alone and not with

another exercise. It would simply be A) or B) – just the letter by itself with no number.

Sets
A set is a group of consecutive repetitions of an exercise before resting. For example, 5 x
10-12 reps, would mean that you will do 10-12 reps of a particular exercise 5 times in total.

Reps
A rep is one complete cycle of an exercise involving a concentric (lifting) and an
eccentric (lowering) phase . For example, if the program states 5 x 10-12 reps, that would
mean you perform the movement for 10-12 reps for 5 sets.

Tempo
Tempo refers to the speed or velocity at which each repetition is executed. It is broken up
into a 4-digit number to denote each phase of the repetition cycle. For example, a tempo
of 4010 would be broken down as per below:

4 - The first number always refers to the eccentric (lowering) component of the
movement. So, you would take 4 seconds to lower the weight for each repetition.
0 - The second number refers to the bottom position of the movement which, in most
cases is the part of the movement where the exercise is the hardest. A 0 would mean
that there is no pause or hold at the bottom of the exercise.
1 - The third number refers to the concentric part of the moment (lifting) which is
generally when you are lifting the weight back up to the starting position. This would
be on your way up from the bottom of the movement.
0 - The fourth and final number refers to the top position of the movement, which in
most cases is the beginning or easiest part of the lift. This would be when you are
standing in a dead stop position.

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 Progressive Overload
Training at home, one of the biggest limitations we have is the availability to continually
increase weight. So, there are a few things we can focus on to ensure that we are still
thoroughly stimulating our muscles at each workout:

Hit the upper end of the rep range for each set of a given exercise before
increasing the load. For example, for an 8-10 rep set, if you can do 10 reps with
perfect form for all the sets, then increase weight at the next workout. If you
can’t get the top end of the rep range for all your sets then keep the weight the
same next workout and try to do a couple of more reps over the course of your
sets.

Ensuring technique and tempo are both on point is crucial to ensure we are
activating the right muscle group but also working that particular muscle group
over a longer period of time, which will mean we are doing more overall work.
So, focus on executing optimal technique with the designated tempo and we
will drive results to the greatest potential.
Use special techniques such as paused reps, 1 ¼ reps, band resistance, and
manual resistance to increase overload on the muscles without having to use
very heavy loads. Paused reps and 1 ¼ reps overload the weakest position of an
exercise by either performing a pause or a quarter rep at that point in a
repetition, which causes you to fatigue quicker without needing a lot of weight.
Adding band resistance or manual resistance to an exercise allows you to
increase tension on the muscles without having to increase the load.

Cardio Training At Home

Cardio is not only great for general health and de-stressing but can also accelerate our
fat loss results, if necessary. In order of hierarchy, our focus should be on resistance
training first (for lean muscle retention), then hitting a designated daily steps target, and
lastly adding in cardiovascular training to hit our step target if needed. If we are making
progress from the resistance training and steps alone, then additional cardio does not
need to be prioritized to drive results. The key focus is to only play our cards when
needed.

In each training phase (in particular, for fat loss) there will be specific cardio training
guidelines to follow:

Phase 1: Weeks 1-4

3-4 x 20-30min steady state low intensity (This phase is focused on your
heart rate being at 65% of your max HR)

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 Phase 2: Weeks 5-8

3-4 x 30min moderate intensity intervals 30sec work follower by 90Sec

active recovery
Phase 3: Weeks 9-12

3-4 x 20min High Intensity Intervals 20sec work followed by 100secs active
recovery followed by 10-20min steady state (This phase is focused on 100%
effort executed for the sprint portion of the cardio prescription).

Another way to track cardio is to track the

amount of calories you burn each week
to drive up expenditure. For most people
50caloire increases each phase is enough but
if you feel like you want to increase your
output further then jumping up by 100
calories would be the higher end of the
recommendation.
Week 1-4: 300cals burned
Week 5-8: 350cals burned
Week 9-12: 400cals burned

Incidental Exercise At Home (NEAT)

Non Exercise Activity Thermogenesis (NEAT) is classified as the movement we execute
outside of planned exercise. This is everything from our intermittent daily movements,
blinking, talking etc.

The longer and more aggressive the deficit when dieting, the more our body tries to
preserve our energy expenditure. This is where we start to experience a ‘slow down’ of our
normal daily movement patterns, which means we are in essence burning less calories.
This is why some people, even though they drop their calories further, do not yield the
same results. Their body simply adapts and moves less due to adaptation, thus
mitigating the effects of the lower caloric intake. So, over the course of our program we
want to attack all variables to ensure we are still making progress. Though we can not
directly impact NEAT, we can track and dictate movement output through our daily steps.

How we periodise steps for fat loss, should look something like this:
Week 1-4: 8000-10,000 Steps
Week 5-8: 10,000-12,000 Steps
Week 9-12: 12,000-14,000 Steps

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 Although this is essential to ensure we are progressing for fat loss, this is not the case
for hypertrophy, maintenance or general health. Our goal will be to hit a minimum
target of 10,000 per day as this is beneficial to keep your general cardiovascular and
health markers at optimal levels.

Glute, Core & Arm Finishers (Female) Arm and Core

Finishers (Male)
Finishers are a way to hit specific target areas we want to develop. After your workouts,
choose a number of finishers you like, to target those areas further. Rotate these daily
and weekly to ensure you are using plenty of variety in your training.

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 Glute Finishers 1:
Kneeling Banded Kick Back
Bent Over Standing Banded Abductions
Side Lying Hip Abduction + External Rotation
45 Degree Step Outs

Glute Finishers 2:
Unilateral Glute Bridge
Kneeling Banded Kick Back
Frog Pumps
Banded Crab Walks

Glute Finishers 3:
45 Degree Step Outs
Side Lying Hip Abduction + External Rotation
Frog Pumps
Banded Crab Walks

Arm Finishers 1:
Lying Tricep Extensions DB
Standing Bicep Curls Power Band
Standing Triceps Press Down Power Band
Kneeling Bicep Curls Power Band

Arm Finishers 2:
Skull Crushers DB
Standing Zottman Curls DB
Seated Overhead Triceps Extensions - DB
Seated Concentration Curls DB

Arm Finishers 3:
Skull Crushers DB
Standing Bicep Curls Power Band
Standing Triceps Press Down Power Band
Unilateral Trap 3 Raise DB

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 Core Finisher 1:
Curl Ups
Kneeling Oblique Crunch Power Band
V-Up
Plank

Core Finisher 2:
Unilateral Leg Drops
Side Plank
Crunches Power Band
Hollow Hold

Core Finisher 3:
Curl Ups
Kneeling Oblique Crunch Power Band
V-Up
Anti-Rotation

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10 Supplements

The Importance Of Supplementation

Although we should be able to obtain all the nutrients we need from wholefoods alone, in
today’s environment, nutrition is not enough for us to get everything we need. Food
quality is poor, the soil and environment in which our food is grown is not as it once was,
and there are many external factors that are leading to greater nutrient deficiencies. In
fact, a recent review of the four most popular diets showed that they all failed to meet the
RDA for at least half of the 27 essential micronutrients (24).

Remember, essential nutrients are those that can only be obtained from our diet. The
researchers even took it a step further and calculated how many calories for each of the
respective diets would be required to reach 100% sufficiency in all the essential
micronutrients. It may shock you to find out that the number was between 18,800 and
37,500 calories per day! Yes, you read that correctly. That means it does not matter how
good your diet is, it is simply impossible to meet all your micronutrient requirements with
the food quality we have today.

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 Figure 3. Caloric intake for four popular diets required to meet the RDA for all 27 micronutrients was shown to
be far in excess of what can be consumed in a day. Figure adapted from Calton (24).

That is why on August 31st 2002 the American Medical Association reversed their
long-standing anti-vitamin policy by stating;

“ The Journal of the American Medical Association today is advising all adults to take at least
one multivitamin pill each day.”

So, outside of a good multivitamin/mineral supplement to help fill in the nutritional gaps,
here are a few other potentially useful supplements to help optimize your general health,
wellbeing, and results:

Our Top Supplements For Optimal Health

Zinc L-Carnosine
Improves the integrity of the gut lining
Antimicrobial, meaning it helps fight off any bad bacteria over populating the
gut
Supports immune system function
Helps supports testosterone function which has shown positive results to

Vitamin D
Antimicrobial, meaning it helps fight of any opportunistic bacteria
Supports thyroid function and metabolism
Supports immune system function

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 Vitamin C
Provides overall immune supports
Provides overall immune supports
Involved in the development and repair of all body tissues

Magnesium
Helps with blood sugar management
Helps down regulate the body and mitigates stress response
Supports sleep

Cod Liver Oil

Anti Inflammatory properties
High in Vitamin A (essential micro for immune system markers)
Supports the structure of the gut lining

Electrolytes - Mineral Balance

Helps with cellular hydration
Supports circadian rhythms
Helps with the metabolization of nutrients

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11 Tracking Your Progress At Home

Tracking is essential to assess whether or not we are progressing. Making progress every
week tends to be the marker individuals use to ensure they are getting closer to their big
goal and final result, but unfortunately this is not always the case.

We will have some weeks where we consistently drop weight and build lean muscle
mass but all great results are not necessarily linear. So, what do you need to know about
tracking to ensure you are on track? There are a few simple things to measure to ensure
you are moving in the right direction:

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 Understanding Body Composition Assessment Metrics
Body Composition Assessment

This can be done with a few different metrics, the main ones we will use at home are
tracking our body weight but also girth measurements (specific body circumference
measurements). This will ensure we can compare markers to see what areas we need to
prioritize more specifically with our nutrition and training.

Regular Daily Weigh In

This will tell us (whether your goal is weight loss or weight gain) if your nutrition and
training prescriptions are right. If your weight progress does not drop then we need to
adjust calories lower. If you are building and your weight does not go up accordingly,
maybe your calories are too low. Either way, we want to ensure we have the data to make
educated decisions.

However, we do not want to make adjustments in accordance with a daily weigh in.
Why? Our weight fluctuates daily from things as simple as hydration and meal timing, to
digestion and hormone regulation, fluid retention, and even sleep can affect daily weight.

It is important to take your weight consistently; every day, preferably as soon as you
wake up, without clothes on and after going to the bathroom so things are as accurate as
possible. At the end of each week you will
calculate your weekly average and assess what changes, if any, are occurring. If fat loss
is your goal and your average weight is frequently dropping then you know you are on
the right path and vice versa for lean mass gain.

The rate at which we lose or gain weight is dictated by how aggressive of a deficit or
surplus we are in. This can lead to either positive or negative results. If we lose weight
too fast or gain weight too quickly, we can assume that we are gaining substantially more
body fat than we should be in a building phase or losing more lean body mass (muscle)
and less fat then we want in a cut.

When trying to assess weight as a metric for progress the key focus is to retain or gain
our muscle mass and focus on maintaining or losing body fat. This is dependent on the
outcome we are trying to achieve through our programming. If we are in a fat loss phase,
it is safe to say that if your weights are going up in your workouts, and your strength is
increasing over time, then at the very least you are retaining lean muscle mass. So, if we
want to optimize fat loss without losing muscle mass, pushing hard and ensuring
progression in the gym is key.

The Ultimate Home Workout Guide Copyright CHFI IPHoldings PTY. LTD. 2020 45
 You want to lose 3kgs over 12 weeks aim to lose about 0.25kg per week
You want to lose 6kgs over 12 weeks aim to lose about 0.5kg per week
You want to lose 12kgs over 12 weeks aim to lose about 1kg per week

This is speaking in terms of body weight loss and does not equate to the exact amount of
fat lost over time, as in most cases the individual will have gained some lean body mass
in the process which would make the total amount of fat lost a little more than the
difference in weight from start to finish.

Girth Measurements

When taking girth measurements, we want to ensure this is as accurate as possible.

Ideally, measurements should be taken first thing in the morning, along with your body
weight. These measurements can be weekly or fortnightly and do not need to be on a
daily basis as changes will be more steady than changes in body weight.

The Ultimate Home Workout Guide Copyright CHFI IPHoldings PTY. LTD. 2020 46
 Biofeedback Markers
Biofeedback markers are key markers we use to assess how we are feeling and how our
body is responding to all aspects of the program. We use these markers to assess if any
adaptation is occuring, whether it be negative or positive. We need feedback on both so
we can appropriately make adjustments when necessary.

The markers are broken into 3 sections:

Section 1: Lifestyle

Daily Stress Response

Sleep habits & Duration
Daily Energy Levels
Libido

Section 2: Nutrition

Nutritional Compliance
Digestive Health
Hunger / Appetite

Section 3: Training

Training Compliance & Motivation

Training Energy & Performance Download Biofeedback Form

Each marker plays a specific role to help us define the areas we need to focus on and
guide us in implementing the right strategies to mitigate plateaus of any kind.

The Ultimate Home Workout Guide Copyright CHFI IPHoldings PTY. LTD. 2020 47
 Maximizing Your Progress Photos
Taking progress pictures is one of the best methods to assess how you are tracking.
Numbers are great, but often the numbers do not reflect the progress we are making,
which is why we want to use different methods and correlate the data to ensure clarity in
our assessment. Photos are a great way to see the changes in fat loss, lean body mass
and even the change in body shape and posture.

When taking photos, make sure you have good lighting (a nice bright room is best).
During the day, when the natural light is high, is the optimal time to take your photos.
Try and have a neutral or blank background or use the same place in every photo for
consistency. Ensure the camera is set up or the photo is taken from the same place each
time. You will need to take a front, side and back photo like the images below. Ideally, you
should take photos in a relaxed state and in a tensed state to see differences in shape in
both states.

When it comes to tracking, remember the more data you have the better; but try not to
become fixated on the numbers. If the scale does not move but your clothes are fitting
better and you are feeling better, then you are on the right track. Give your body time to
make adjustments and understand that it is a journey and a process, if you stay
consistent then you will get to where you need to be. If you have an ‘off day,’ just get right
back on track the next day!

The Ultimate Home Workout Guide Copyright CHFI IPHoldings PTY. LTD. 2020 48
12 Equipment List

Preferred Australian Supplier

Male Bundle Female Bundle

8kg Hex Head Dumbbell Pair 4kg Hex Head Dumbbell pair
12.5kg Hex Head Dumbbell Pair 8kg Hex Head Dumbbell pair
41” Fabric Power Band - Light x 2 Blue Micro Band Pro
41” Fabric Power Band - Medium x 2 41” Fabric Power Band - Light x 2
Utility Strap 41” Fabric Power Band - Medium x 2
Band Handles Utility Strap
Band Handles

Click Here to Buy Click Here to Buy

Preferred International Supplier

Click Here to Buy

The Ultimate Home Workout Guide Copyright CHFI IPHoldings PTY. LTD. 2020 49
THE ULTIMATE HOME
WORKOUT GUIDE
13 Exercises Glossary

Anti - Rotation

Cues
Grab Band and step out to side
Bend knees and engage core
Keep band centered press out and hold

Back Foot Elevated Split Squat

Cues
Back foot elevated on step and keep front foot
flat
Push front knee over toe and back knee to
ground
Keep chest & torse up straight and don’t round
shoulders

Backward Step Lunge

Cues
Starting in standing posisiton Step back keeping
weight on front leg
Slightly leaning forward drop back knee to
ground
Pull the hips through from front leg back to up-
right position before alteranting legs

Banded Bent Over Abduction

Cues
Slightly bend knees and slight lean forward
Drive knees outward
Hold contracted poisition before releasing
tension

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Banded Crab Walks

Cues
Standing with knees slightly bent
Maintain neutral spine and core engaged
Push body in lateral possition by squeezing glute

Banded Hip Extension

Cues
Get into posistion where knee and hands are on
floor
Engage core drive leg backward and up
Contract glute at top

Banded Kneeling Adbuction

Cues
Get into posistion where knee and hands are on
floor
Engage core drive leg outward
Squeeze glute and hold in contracted posisiton

Banded Lean Back Abduction

Cues
Whilst seated at the end of a chair, lean
backward and keep a neutral spine
Drive knees out to the sides
Place band just above knees

Banded Side Lying Abduction + External

Rotation

Cues
Lying on side
Push body upward by abducting hip keep core
engaged
At top of movment focus on externally rotating
from bottom leg

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Banded Standing Abduction

Cues
Standing upright
Abduct hip by pushing leg out to side
Squeeze and hold on contracted posistion

Banded Step Out

Cues
Standing with slight lean forward and maintain
stable stance
Push leg outward and back on 45 degree angle
Keep continuous tension throughout set

Bent Over Rear Delt Flye

Cues
Maintain neutral spine bend torso for 45 degree
angle
Pull the arm outward and pack pulling shoudlers
back and down
Squeeze at top and lower down slowly

Bent Over Row Neutral Grip

Cues
Lean forward resting arm on knee
Pull elbow back to hip
Squeeze and hold ensuring full stretch at bottom

Bent Over Row Pronated Grip

Cues
Lean over maintain neutral spine
Pull elbows out and back
Squeeze and hold ensuring full stretch at bottom

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Bird Dogs

Cues
In four point stance
Engage core & maintain neutral spine
Stretch opposite arm and leg contaracting glute
and upper back before alternating

Bulgarian Split Sqaut

Cues
Elevate back foot onto high bench
Keep front foot flat on floor and drive knee out
when “sitting back” into lunge
Think “down and back” when performing
movement

Chest Flye

Cues
Lay on floor with knees bent
Position arms out straight with hands in neutral
posistion
Pull DBs up and squeeze chest keep tension on
chest throughout

Chest Press From Floor

Cues
Lay on floor with knees bent
Posiiton arm at 45 degree angle and hands
pronated
Press up and squeeze chest at top

Concentration Curl

Cues
Seated on chair leaing forward
Tuck elbown inside of thigh
Curl DB

The Ultimate Home Workout Guide Copyright CHFI IPHoldings PTY. LTD. 2020 54
Crunches Power Band

Cues
Kneeling with core engaged
Contract core and tuck
Squeeze and hol ensuring to keep core engaged
throughout

Curl Ups

Cues
Lying on floor with one leg bent and the other
striaght
Tuck chin and curl upper body by contracting
core
Hold and control back down

Forward Step Lunge

Cues
Starting in standing posisiton step forward to
lunge
Slight lean forward progress front knee over toe
Push back Keep chest & torse upright

Frogs Pumps

Cues
Lay on floor with soles of feet touching and
knees out
Drive hips up
Squeeze glutes

Front Foot Elevated Split Squat

Cues
Elevate front foot on a step or plate and keep flat
Push front knee over toe and back knee towards
ground
Keep chest & torso straight and don’t round
shoulders

The Ultimate Home Workout Guide Copyright CHFI IPHoldings PTY. LTD. 2020 55
Glute Bridge

Cues
Lay on floor with feet position at 90 degree knee
anlge
Maintain neutral spine and core engaged drive
hips up
Squeeze at top before controlling down

Goblet Squat

Cues
Stand in normal squat position keepign torso
upright
Engage core and drive knees out
Squat deep focusin on ripping floor apart
throughout movment

Good Morning

Cues
Posistion feet in normal squat stance
Maintain upright torso drive hips back, rip floor
apart
Once at full stretch pull hips through

Hip Thrust

Cues
Supporting knee should create a 900 angle at
top of movement, whereas other leg should be
straight
Keep chin tucked into chest for entire movement
Squeeze glutes hard at top

Hollow Hold

Cues
Lay down with arms and legs stretched out
Contract core lifting arms and legs off floor
Hold and keep core engaged

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Incline Bicep Curl

Cues
Seated leaning back on chair
Have hands in supinated positin
Pull DBs upward and contract biceps

Incline Chest Flye

Cues
Kneeling on floor
Eengage core andd maintain neutral spine
Pull bands upward by contracting chest

Incline Push Up

Cues
Place feet on chair and hands outside shoulder
width
Engage glutes and core and press body up
Squeeze chest at top of movement

Kneeling Biceps Curl

Cues
Kneeling down with arms out in front in supinat-
ed posistion
Pull band toward face
Hold and control movment on eccentric phase

Kneeling Face Pull To Neck

Cues
Kneeling down with arms out in front in pronat-
ed poisiton
Pull hands backward toward neck
Retract and depress scapula and hold at end
posistion

The Ultimate Home Workout Guide Copyright CHFI IPHoldings PTY. LTD. 2020 57
Kneeling Oblique Crunch

Cues
Kneeling down holding band above head
Engage core
Contarct and pull band over toward side

Lateral Lunge

Cues
Starting in standing posisiton
Step to side keeping toro upright
Bend stepping leg and keep back le straight
before retuning

Lying Leg Curl

Cues
Lay on floor with head resting on hands
Engage glutes and core
Pull heels to glutes

Lying Skull Crushers

Cues
Lay on floor with DB above head pronated
posistion
Lower db down toward forehead
Extend elbows and hold at top

Lying Tricep Extensions

Cues
Lay on floor with DB above head neutral
posistion
Lower DB down toward floor
Extend elbows and hold at top

The Ultimate Home Workout Guide Copyright CHFI IPHoldings PTY. LTD. 2020 58
Pike Push Up

Cues
On hands and feet in V posistion
Lower head to floor
Squeeze shoulders and press up

Plank

Cues
Lay down wht feet and elbows hip width and
shoudlers apart
Engage core
Maintain neutral posistion

Push Up

Cues
Place feet in narrow posistion and hands
outside shoulder width
Engage glutes and core and press body up
Squeeze chest at top of movement

Push Up Row

Cues
Place feet in narrow posistion and hands outside
shoulder width
Decend to push up and press up
Pull arm back and squeeze back

Quad Squat Heels Elevated

Cues
Elevate Heels with a narrow stance foot position
Keep toros upright drive knees forwrad
Push up by pushing floor away

The Ultimate Home Workout Guide Copyright CHFI IPHoldings PTY. LTD. 2020 59
Romanian Deadlifts

Cues
Standing in upright posistion with feet directly
under hips
Hinge at hips and push glutes to wall behind you
Keep eyes glancing 1 metre in front of feet

Seated Arnold Press

Cues
Seated with Db in supinated posisiton
Press DB up and rotate outward control
Weight on eccentric phase and repeat
movmenet pattern

Seated Overhead Press Neutral Grip

Cues
Seated with DB in neutral grip posistion
Press DB up
Maintain neutral spine and core engaged

Seated Overhead Triceps Extension

Cues
Seated with DB in neutral grip posistion above
head
Extend elbows and squeeze triceps
Control weight on eccentric phase

Side Lying Hip Abduction

Cues
Lying on side engage core and neutral spine
Push hip up by contracting glutes
Hold at top and squeeze glutes

The Ultimate Home Workout Guide Copyright CHFI IPHoldings PTY. LTD. 2020 60
Side Lying Lateral Raise

Cues
Lying on side egage core and maintain neural
spine
Lift DB up by contracting shoudler
Hold and top and control weight on eccentric
phase

Side Plank

Cues
Lying on side posistion
Engage core
Maintain pneutral spine posisiton

Sissy Squat

Cues
Holding on to support Standing upright pushin hips
forward and up on toes
Focus on driving knees forward keeping upright
posisiton
Squat as deep as you can until calves touch
hamstring before returning to start posisiton

Split Squat

Cues
Starting in a split stance
Push front knee over toe and back knee towards
ground
Keep chest & torso straight and don’t round
shoulders

Squat

Cues
Brace core and breathe at the top of the
movement for stability
Push knees out and tear the floor apart with feet
Ensure to get full depth

The Ultimate Home Workout Guide Copyright CHFI IPHoldings PTY. LTD. 2020 61
Standing Bicep Curl Neutral Grip

Cues
Standing with arms in neutral grip
Curl dumbbells up
Squeeze and hold at top before lowering

Standing Bicep Curl Supinated Grip

Cues
Standing with arms in supinated grip
Curl dumbbells up
Squeeze and hold at top before lowering

Standing Lateral Raise

Cues
Standing with arms by side
Lift dumbbells outward and up
Hold at top and maintain tension on shoulders

Standing Overhead Press Neutral Grip

Cues
Standing with arms in neutral grip above
shoudlers
Press dumbbells above head
Squeeze shoulders and maintain tension

Standing Tricep Press Down - Power Band

Cues
Standing and leaning forward
Press band down and squueze triceps
Hold and bottom posistion and control back up

The Ultimate Home Workout Guide Copyright CHFI IPHoldings PTY. LTD. 2020 62
Standing Zottman Curl

Cues
Standing with arms in supinated grip
Lift dumbbells up
At top rotate to pronated hand posistion and
lower in a controlled manner

Straight Arm Pull Down

Cues
Position torso at 45 degree angle
Pull arms down by side
Ensure full stretch at top

Sumo Squat

Cues
Take a wide foot posistion
Keep torso upright
Drive knees out and hips back to full depth

Superman Cuban Press

Cues
Have legs out straight and arms bent
Contract glute and back
Press arms above head keepign shoudlers back
and down

T-Push Up

Cues
Have hands outside shoulder width and feet out
in wide stance
Decend down until chest hits floor
Press up externally rotate extending arm staight
up squeezing the back at top

The Ultimate Home Workout Guide Copyright CHFI IPHoldings PTY. LTD. 2020 63
T-Raise

Cues
Lay on floor with arms straight out to side
Elevated arms and focus on pulling shoulders.
back and down
Squeeze back in top position

Unilateral Glute Bridge

Cues
Lay on floor with feet position at 90 degree knee
anlge and one ankle on knee
Maintain neutral spine and core engaged drive
hips up
Squeeze at top before controlling down

Unilateral Hip Thrust

Cues
Supporting knee should create a 900 angle at top of
movement, whereas other leg should be straight
Keep chin tucked into chest for entire movement
Squeeze glutes hard at top

Unilateral Leg Drops

Cues
Lay on foor with knees bent and arms by side
Brace core and lower one leg out sraight keep
Core engaged and alternate legs

Unilateral Pull Down

Cues
Leaning forward with torso on 45 degree angle
Pull elbow in tight torward back pocket
Ensure to get full stretch at top of movement

The Ultimate Home Workout Guide Copyright CHFI IPHoldings PTY. LTD. 2020 64
Unilateral Row Neutral Grip

Cues
Front arm supporting body
Row DB from in with with shoulder back to hip
Keep back straight and don’t turn hips

Unilateral Trap 3 Raise

Cues
Rest head on arm across chair
Retract and depresss scapula and pull arm up at
45 degree angle
Hold at top and lower down slowly

Unilatral Romanian Deadlift

Cues
Standing in upright posistion placing more weight on
one leg
Keep neutral spine hinge forward pushing back leg
straight back
Stabilise and pull hips through to upright possiton

V-Ups

Cues
Laying on floor with arms above head and feet
straight
Engaging core pull legs and arms together in V
shape
Hold at top and control down

W-Raise

Cues
Lay on floor with arms bent
Elevated arms and focus on pulling shoulders.
back and down
Squeeze back in top position

The Ultimate Home Workout Guide Copyright CHFI IPHoldings PTY. LTD. 2020 65
Wide Stance Good Morning

Cues
Posistion feet in a wide sqaut stance
Maintain upright torso drive hips back, rip floor
apart
Once at full stretch pull hips through

Y-Raise

Cues
Lay on floor with arms positioned straight out on
30 degree angle
Elevated arms and focus on pulling shoulders.
back and down
Squeeze back in top position

The Ultimate Home Workout Guide Copyright CHFI IPHoldings PTY. LTD. 2020 66
14 Conclusion

As we reach the conclusion of your Ultimate Home Workout Guide, we’d like to say the
biggest thank you for trusting us to help you with your health and fitness goals. At the
Clean Health Fitness Institute, for over a decade we have always set forth in providing
industry-leading education and information to help consumers of our content reach their
goals using the latest, science-backed approaches to health and wellness.

To expand further on the principles and methodologies you have experienced in the
Ultimate Home workout guide, we recommend the following products ranging from
additional and progressive guidebooks that further compliment your Ultimate Home
Workout Guide, online courses and certification in nutrition, advanced program design to
name a few, or a complete career change for those seeking to turn their passion into their
pay-cheque with our 100% online Industry Leaders Program. Our comprehensive
learning journey which fully qualifies you to be a personal trainer from the comfort of
your home.

Guidebooks

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Personal Trainer

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The Ultimate Home Workout Guide Copyright CHFI IPHoldings PTY. LTD. 2020 67
15 Terms You Must Know

LBM: Lean body mass

GI: Glycemic index

RDA: Recommended daily allowance

TDEE: Total Daily Energy Expenditure

BMR: Basal Metabolic rate

NEAT: Non Exercise Activity Thermogenesis

TEF: Thermic Effect Of Feeding

PAL: Physical Activity Level

Series: A group of exercises performed in a sequence

Sets: A group of consecutive repetitions of an exercise before resting

Reps: One complete cycle of an exercise involving a lifting and an a lowering phase

Tempo: The speed or velocity at which each repetition is executed

Concentric: The lifting phase of an exercise

Eccentric: The lowering phase of an exercise

Paused Reps: Pausing for several seconds during an exercise usually in the position
where a muscle is under maximal tension

1 ¼ Reps: Performing a full reption of an exercise followed by a quarter repetition usually

in the position where a muscle is under maximal tension

The Ultimate Home Workout Guide Copyright CHFI IPHoldings PTY. LTD. 2020 68
THE ULTIMATE HOME
WORKOUT GUIDE
 BODY WEIGHT
Wor k out 1

A1 Body Weight Squat

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 12-15 30-45 32X0
2 3 12-15 30-45 32X0
3 3 12-15 30-45 32X0
4 3 12-15 30-45 32X0

A2 Bird Dogs

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 12-15 30-45 3011
2 3 12-15 30-45 3011
3 3 12-15 30-45 3011
4 3 12-15 30-45 3011

B1 Backward Step Lunges

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 12-15 30-45 4010
2 3 12-15 30-45 4010
3 3 12-15 30-45 4010
4 3 12-15 30-45 4010

B2 Push Ups

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 12-15 30-45 3010
2 3 12-15 30-45 3010
3 3 12-15 30-45 3010
4 3 12-15 30-45 3010

C1 Body Weight Glute Bridge Unilateral

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 12-15 30-45 3012
2 3 12-15 30-45 3012
3 3 12-15 30-45 3012
4 3 12-15 30-45 3012

The Ultimate Home Workout Guide Copyright CHFI IPHoldings PTY. LTD. 2020 70
 BODY WEIGHT
Wor k out 1

C2 Prone Cuban Press

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 12-15 30-45 3011
2 3 12-15 30-45 3011
3 3 12-15 30-45 3011
4 3 12-15 30-45 3011

D1 Side Lying Hip Abductions

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 12-15 30-45 2010
2 3 12-15 30-45 2010
3 3 12-15 30-45 2010
4 3 12-15 30-45 2010

D2 Curl Ups

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 12-15 30-45 2010
2 3 12-15 30-45 2010
3 3 12-15 30-45 2010
4 3 12-15 30-45 2010

The Ultimate Home Workout Guide Copyright CHFI IPHoldings PTY. LTD. 2020 71
 BODY WEIGHT
Wor k out 2

A1 Split Squat 1 & 1/4 Reps

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 12-15 30-45 4010
2 3 12-15 30-45 4010
3 3 12-15 30-45 4010
4 3 12-15 30-45 4010

A2 T-Push Ups

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 12-15 30-45 3010
2 3 12-15 30-45 3010
3 3 12-15 30-45 3010
4 3 12-15 30-45 3010

B1 Body Weight Glute Bridge 1 & 1/4 Reps

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 12-15 30-45 32X0
2 3 12-15 30-45 32X0
3 3 12-15 30-45 32X0
4 3 12-15 30-45 32X0

B2 Prone Back Complex T-W-Y

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 12-15 30-45 2012
2 3 12-15 30-45 2012
3 3 12-15 30-45 2012
4 3 12-15 30-45 2012

C1 Forward Step Lunge

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 12-15 30-45 4010
2 3 12-15 30-45 4010
3 3 12-15 30-45 4010
4 3 12-15 30-45 4010

The Ultimate Home Workout Guide Copyright CHFI IPHoldings PTY. LTD. 2020 72
 BODY WEIGHT
Wor k out 2

C2 Pike Push Ups

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 12-15 30-45 3021
2 3 12-15 30-45 3021
3 3 12-15 30-45 3021
4 3 12-15 30-45 3021

D1 Side Plank Hip Abductions

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 12-15 30-45 2010
2 3 12-15 30-45 2010
3 3 12-15 30-45 2010
4 3 12-15 30-45 2010

D2 V-Ups

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 12-15 30-45 2010
2 3 12-15 30-45 2010
3 3 12-15 30-45 2010
4 3 12-15 30-45 2010

The Ultimate Home Workout Guide Copyright CHFI IPHoldings PTY. LTD. 2020 73
 BODY WEIGHT
Wor k out 3

A1 Unilateral Glute Bride

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 12-15 30-45 4010
2 3 12-15 30-45 4010
3 3 12-15 30-45 4010
4 3 12-15 30-45 4010

A2 Push Up With Arm Row

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 12-15 30-45 3010
2 3 12-15 30-45 3010
3 3 12-15 30-45 3010
4 3 12-15 30-45 3010

B1 Sissy Squat 1 & 1/4 Reps

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 12-15 30-45 32X0
2 3 12-15 30-45 32X0
3 3 12-15 30-45 32X0
4 3 12-15 30-45 32X0

B2 Single Up Plank External Rotations

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 12-15 30-45 2012
2 3 12-15 30-45 2012
3 3 12-15 30-45 2012
4 3 12-15 30-45 2012

C1 Unilateral Romanian Dead Lifts

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 12-15 30-45 4010
2 3 12-15 30-45 4010
3 3 12-15 30-45 4010
4 3 12-15 30-45 4010

The Ultimate Home Workout Guide Copyright CHFI IPHoldings PTY. LTD. 2020 74
 BODY WEIGHT
Wor k out 3

C2 Super Man Cuban Press

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 12-15 30-45 3021
2 3 12-15 30-45 3021
3 3 12-15 30-45 3021
4 3 12-15 30-45 3021

D1 Lateral Lunges

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 12-15 30-45 2010
2 3 12-15 30-45 2010
3 3 12-15 30-45 2010
4 3 12-15 30-45 2010

D2 Glute Bridge Row

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 12-15 30-45 2010
2 3 12-15 30-45 2010
3 3 12-15 30-45 2010
4 3 12-15 30-45 2010

The Ultimate Home Workout Guide Copyright CHFI IPHoldings PTY. LTD. 2020 75
THE ULTIMATE HOME
WORKOUT GUIDE
 PHASE 1 FAT LOSS
FULL BODY SUPER SETS

Day Workout Finishers (Optional) Cardio Steps

Monday Workout 1 Glute Finisher 10,000

(select one)

Tuesday Workout 2 CORE Finisher 10,000

( Select One)

Wednesday Rest 2-3 X 8-10MIN STEADY 10,000

STATE SKIPPING

Thursday Workout 1 Glute Finisher 10,000

(select one)

Friday Workout 2 CORE Finisher 10,000

(Select One)

Saturday Rest 2-3 X 8-10MIN STEADY 10,000

STATE SKIPPING

Sunday Rest 10,000

The Ultimate Home Workout Guide Copyright CHFI IPHoldings PTY. LTD. 2020 77
 PHASE 1 FAT LOSS
Wor k out 1

A1 Dumbell Split Squat Paused

1
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 3 8-10 30-45 32X0 This exercise works
predominately glutes
2 3 8-10 30-45 32X0
and quads.
3 3 8-10 30-45 32X0
4 3 8-10 30-45 32X0

A2 Unilateral Dumbell Row Neutral Grip

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 8-10 30-45 3011 This exercise works

predominately glutes
2 3 8-10 30-45 3011 and quads.
3 3 8-10 30-45 3011
4 3 8-10 30-45 3011

B1 Dumbell Unilateral Romanian Deadlift

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 8-10 30-45 4010 This exercise works

predominately glutes
2 3 8-10 30-45 4010 Do Each Leg With
3 3 8-10 30-45 4010 Superset Seperately.

4 3 8-10 30-45 4010

B2 Close Grip Push Ups

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 8-10 30-45 3010 This exercise works
predominately glutes
2 3 8-10 30-45 3010
Do Each Leg With
3 3 8-10 30-45 3010 Superset Seperately.

4 3 8-10 30-45 3010

C1 Single Leg Glute Bridge From Bench With Dumbell On Hips

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 8-10 30-45 3012

2 3 8-10 30-45 3012
3 3 8-10 30-45 3012
4 3 8-10 30-45 3012

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Wor k out 1

C2 Power Band Face Pulls To Neck

1
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 3 8-10 30-45 3011
2 3 8-10 30-45 3011
3 3 8-10 30-45 3011
4 3 8-10 30-45 3011

D Dumbell Backward Step Lunges

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 16-20 30-45 2010
2 3 16-20 30-45 2010
3 3 16-20 30-45 2010
4 3 16-20 30-45 2010 Notes: Alternating Legs

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 PHASE 1 FAT LOSS
Wor k out 2

A1 Dumbell Bulgarian Split Squat

2
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 3 8-10 30-45 4010 This exercise works
predominately glutes
2 3 8-10 30-45 4010
and quads.
3 3 8-10 30-45 4010
4 3 8-10 30-45 4010

A2 Seated Dumbell Shoulder Press Neutral Grip

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 8-10 30-45 3010 This exercise works

predominately glutes
2 3 8-10 30-45 3010 and quads.
3 3 8-10 30-45 3010
4 3 8-10 30-45 3010

B1 Dumbell Goblet Squats Heels Elevated If Possible

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 8-10 30-45 32X0 This exercise works

predominately glutes
2 3 8-10 30-45 32X0 Do Each Leg With
3 3 8-10 30-45 32X0 Superset Seperately.

4 3 8-10 30-45 32X0

B2 Dumbell Bent Over Rows Mid Pronated Grip

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 8-10 30-45 2012 This exercise works
predominately glutes
2 3 8-10 30-45 2012
Do Each Leg With
3 3 8-10 30-45 2012 Superset Seperately.

4 3 8-10 30-45 2012

C1 Dumbell Romanian Deadlifts

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 8-10 30-45 4010

2 3 8-10 30-45 4010
3 3 8-10 30-45 4010
4 3 8-10 30-45 4010

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Wor k out 2

C2 Unilateral Pulldown With Power Band

2
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 3 8-10 30-45 3021
2 3 8-10 30-45 3021
3 3 8-10 30-45 3021
4 3 8-10 30-45 3021

D Hip Thrust Dumbell On Hips

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 8-10 30-45 2013
2 3 8-10 30-45 2013
3 3 8-10 30-45 2013
4 3 8-10 30-45 2013

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FULL BODY TRI SET

Day Workout Finishers (Optional) Cardio Steps

Monday Workout 1 Glute Finisher 9-12MIN INTERVALS 12,000

(select one) 30SEC ON 60SEC OFF

Tuesday Workout 2 CORE Finisher 12,000

( Select One)

Wednesday Rest 9-12MIN INTERVALS 12,000

30SEC ON 60SEC OFF

Thursday Workout 1 Glute Finisher 12,000

(select one)

Friday Workout 2 CORE Finisher 12,000

(Select One)

Saturday Rest 9-12MIN INTERVALS 12,000

30SEC ON 60SEC OFF

Sunday Rest 12,000

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 PHASE 2 FAT LOSS
Wor k out 1

A1 Dumbell Split Squat

1
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 4 10-12 45-60 32X0 This exercise works
predominately glutes
2 4 10-12 45-60 32X0
and quads.
3 4 10-12 45-60 32X0
4 4 10-12 45-60 32X0

A2 Unilateral Dumbell Row Neutral Grip Paused

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 4 10-12 45-60 3012 This exercise works

predominately glutes
2 4 10-12 45-60 3012 and quads.
3 4 10-12 45-60 3012
4 4 10-12 45-60 3012

B1 Dumbell Unilateral Romanian Deadlift

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 10-12 15-20 4010 This exercise works

predominately glutes
2 3 10-12 15-20 4010 Do Each Leg With
3 3 10-12 15-20 4010 Superset Seperately.

4 3 10-12 15-20 4010

B2 Push Ups

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 10-12 15-20 3010 This exercise works
predominately glutes
2 3 10-12 15-20 3010
Do Each Leg With
3 3 10-12 15-20 3010 Superset Seperately.

4 3 10-12 15-20 3010

B3 Dumbell Squats

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 10-12 60 3012
2 3 10-12 60 3012
3 3 10-12 60 3012
4 3 10-12 60 3012

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Wor k out 1

C1 Bent Over Row Dumbell Pronated Grip

1
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 3 10-12 15-20 3011
2 3 10-12 15-20 3011
3 3 10-12 15-20 3011
4 3 10-12 15-20 3011

C2 Good Mornings Wide Stance Power Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 10-12 15-20 2010
2 3 10-12 15-20 2010
3 3 10-12 15-20 2010
4 3 10-12 15-20 2010

C3 Backward Step Lunges Dumbell

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 20-24 60 2010
2 3 20-24 60 2010
3 3 20-24 60 2010
4 3 20-24 60 2010 Notes: Alternating Legs

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Wor k out 2

A1 Dumbell Bulgarian Split Squat

2
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 4 10-12 45-60 32X0
2 4 10-12 45-60 32X0
3 4 10-12 45-60 32X0
4 4 10-12 45-60 32X0

A2 Seated Dumbell Shoulder Press Neutral Grip

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 4 10-12 45-60 3012

2 4 10-12 45-60 3012
3 4 10-12 45-60 3012
4 4 10-12 45-60 3012

B1 Dumbell Goblet Squats Heels Elevated If Possible

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 10-12 15-20 4010

2 3 10-12 15-20 4010
3 3 10-12 15-20 4010
4 3 10-12 15-20 4010

B2 Dumbell Bent Over Rows Mid Pronated Grip

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 10-12 15-20 3010
2 3 10-12 15-20 3010
3 3 10-12 15-20 3010
4 3 10-12 15-20 3010

B3 Dumbell Romanian Deadlifts

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 10-12 60 3012
2 3 10-12 60 3012
3 3 10-12 60 3012
4 3 10-12 60 3012

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Wor k out 2

C1 Unilateral Pulldown With Power Band

2
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 3 10-12 15-20 3011
2 3 10-12 15-20 3011
3 3 10-12 15-20 3011
4 3 10-12 15-20 3011

C2 Hip Thrust with Dumbell on Hips

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 10-12 15-20 2013
2 3 10-12 15-20 2013
3 3 10-12 15-20 2013
4 3 10-12 15-20 2013

C3 Dumbell Standing Lateral Raises

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 10-12 60 2010
2 3 10-12 60 2010
3 3 10-12 60 2010
4 3 10-12 60 2010

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FULL BODY CIRCUI T

Day Workout Finishers (Optional) Cardio Steps

Monday Workout 1 Glute Finisher 10-14 MIN INTERVAL 14,000

(select one) 20 SEC ON 100 SEC OFF

Tuesday Workout 2 CORE Finisher 14,000

( Select One)

Wednesday Rest 10-14 MIN INTERVAL 14,000

20 SEC ON 100 SEC OFF

Thursday Workout 1 Glute Finisher 14,000

(select one)

Friday Workout 2 CORE Finisher 14,000

(Select One)

Saturday Rest 10-14 MIN INTERVAL 14,000

20 SEC ON 100 SEC OFF

Sunday Rest 14,000

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Wor k out 1

A1 Dumbell Split Squat

1
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 4 12-15 45-60 3010
2 4 12-15 45-60 3010
3 4 12-15 45-60 3010
4 4 12-15 45-60 3010

A2 Unilateral Dumbell Row Neutral Grip Paused

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 4 12-15 45-60 3012

2 4 12-15 45-60 3012
3 4 12-15 45-60 3012
4 4 12-15 45-60 3012

B1 Dumbell Unilateral Romanian Deadlift With Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 15-20 4010

2 3 12-15 15-20 4010
3 3 12-15 15-20 4010
4 3 12-15 15-20 4010

B2 Push Ups

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 15-20 3010
2 3 12-15 15-20 3010
3 3 12-15 15-20 3010
4 3 12-15 15-20 3010

B3 Dumbell Squats

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 15-20 3010

2 3 12-15 15-20 3010
3 3 12-15 15-20 3010
4 3 12-15 15-20 3010

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Wor k out 1

B4 Backward Dumbell Step Lunges

1
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 3 20-24 60 2010
2 3 20-24 60 2010
3 3 20-24 60 2010
4 3 20-24 60 2010

C1 Bent Over Row DB Pronated Grip

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 15-20 3011
2 3 12-15 15-20 3011
3 3 12-15 15-20 3011
4 3 12-15 15-20 3011

C2 Good Mornings Wide Stance Power Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 15-20 2010
2 3 12-15 15-20 2010
3 3 12-15 15-20 2010
4 3 12-15 15-20 2010

C3 Kneeling Face Pulls To Neck - Power Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 15-20 2010
2 3 12-15 15-20 2010
3 3 12-15 15-20 2010
4 3 12-15 15-20 2010

C4 Banded Crab Walks

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 20-24 60 2010
2 3 20-24 60 2010
3 3 20-24 60 2010
4 3 20-24 60 2010

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 PHASE 3 FAT LOSS
Wor k out 2

A1 Dumbell Bulgarian Split Squat

2
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 4 12-15 45-60 3010
2 4 12-15 45-60 3010
3 4 12-15 45-60 3010
4 4 12-15 45-60 3010

A2 Seated Dumbell Shoulder Press Neutral Grip

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 4 12-15 45-60 3012

2 4 12-15 45-60 3012
3 4 12-15 45-60 3012
4 4 12-15 45-60 3012

B1 Dumbell Goblet Squats Heels Elevated If Possible

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 15-20 4010

2 3 12-15 15-20 4010
3 3 12-15 15-20 4010
4 3 12-15 15-20 4010

B2 Dumbell Bent Over Rows Mid Pronated Grip

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 15-20 3010
2 3 12-15 15-20 3010
3 3 12-15 15-20 3010
4 3 12-15 15-20 3010

B3 Dumbell Romanian Deadlifts With Band Around Hips

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 60 3012
2 3 12-15 60 3012
3 3 12-15 60 3012
4 3 12-15 60 3012

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Wor k out 2

B4 Standing Dumbell Lateral Raise

2
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 3 12-15 60 3012
2 3 12-15 60 3012
3 3 12-15 60 3012
4 3 12-15 60 3012

C1 Single Leg Hip Thust From Bench With Dumbell On Hips

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 15-20 3011
2 3 12-15 15-20 3011
3 3 12-15 15-20 3011
4 3 12-15 15-20 3011

C2 Unilateral Pull Down with Power Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 15-20 2010
2 3 12-15 15-20 2010
3 3 12-15 15-20 2010
4 3 12-15 15-20 2010

C3 Sumo Squats 1 + 1 1/4 with Dumbell and Power Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 15-20 2010
2 3 12-15 15-20 2010
3 3 12-15 15-20 2010
4 3 12-15 15-20 2010

C4 Lying Dumbell Tricep Extensions

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 60 2010
2 3 12-15 60 2010
3 3 12-15 60 2010
4 3 12-15 60 2010

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 PHASE 1 HYPERTROPHY FULL BODY
Pr ogram - 15-12-10-8 Uppe r Lowe r

Day Workout Finishers (Optional) Cardio Steps

Monday Lower / Upper 1 Glute Finisher 10,000

(select one)

Tuesday Lower / Upper 2 CORE Finisher 10,000

( Select One)

Wednesday Rest 30-45min Steady State 10,000

Thursday Lower / Upper 1 Glute Finisher 10,000

(select one)

Friday Lower / Upper 2 CORE Finisher 10,000

(Select One)

Saturday Rest 30-45min Steady State 10,000

Sunday Rest 10,000

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Wor k out 1 - LOWER / UPPER 1

A Dumbell Split Squat

1
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 4 15-12-10-8 45-60 32X0
2 4 15-12-10-8 45-60 32X0
3 4 15-12-10-8 45-60 32X0
4 4 15-12-10-8 45-60 32X0

B Unilateral Dumbell Row Neutral Grip

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 4 15-12-10-8 45-60 3012

2 4 15-12-10-8 45-60 3012
3 4 15-12-10-8 45-60 3012
4 4 15-12-10-8 45-60 3012

C Heals Elevated Goblet Squats

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 30-45 4010

2 3 12-15 30-45 4010
3 3 12-15 30-45 4010
4 3 12-15 30-45 4010

D Bent Over Dumbell Row Pronated Grip

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 30-45 3010
2 3 12-15 30-45 3010
3 3 12-15 30-45 3010
4 3 12-15 30-45 3010

E Dumbell Front Foot Elevated Split Squat

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 30-45 3012

2 3 12-15 30-45 3012
3 3 12-15 30-45 3012
4 3 12-15 30-45 3012

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Wor k out 1 - LOWER / UPPER 1

F Face Pull To Neck With Power Band

1

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 30-45 3011
2 3 12-15 30-45 3011
3 3 12-15 30-45 3011
4 3 12-15 30-45 3011

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Wor k out 2 - LOWER / UPPER 2

A Dumbell Bulgarian Split Squat

2
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 4 15-12-10-8 45-60 4010
2 4 15-12-10-8 45-60 4010
3 4 15-12-10-8 45-60 4010
4 4 15-12-10-8 45-60 4010

B Seated Dumbell Overhaead Press - Neutral Grip

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 4 15-12-10-8 45-60 3010

2 4 15-12-10-8 45-60 3010
3 4 15-12-10-8 45-60 3010
4 4 15-12-10-8 45-60 3010

C Dumbell Romanian Deadlifts With Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 30-45 32X0

2 3 12-15 30-45 32X0
3 3 12-15 30-45 32X0
4 3 12-15 30-45 32X0

D Push Ups

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 30-45 2012
2 3 12-15 30-45 2012
3 3 12-15 30-45 2012
4 3 12-15 30-45 2012

E Good Mornings Wide Stance - Power Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 15-20 3021

2 3 12-15 15-20 3021
3 3 12-15 15-20 3021
4 3 12-15 15-20 3021

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Wor k out 2 - LOWER / UPPER 2

F Dumbell Lateral Raises

2

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 15-20 3021
2 3 12-15 15-20 3021
3 3 12-15 15-20 3021
4 3 12-15 15-20 3021

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Pr ogram - HEAVY / LIGHT

Day Workout Finishers (Optional) Cardio Steps

Monday Lower Body 1 Glute Finisher 10,000

(select one)

Tuesday Upper Body 1 CORE Finisher 10,000

( Select One)

Wednesday Rest 30-45min Steady State 10,000

Thursday Lower Body 2 Glute Finisher 10,000

(select one)

Friday Upper Body 2 CORE Finisher 10,000

(Select One)

Saturday Lower Body 1 or 2 30-45min Steady State 10,000

Sunday Rest 10,000

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WORKOUT 1 - LOWER BODY 1

A1 Back Foot Elevated Dumbell Split Squat

1
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 5 8-10 15-20 3030
2 5 8-10 15-20 3030
3 5 8-10 15-20 3030
4 5 8-10 15-20 3030

A2 Dumbell Backward Step Lunges

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 12-15 90 2010
2 5 12-15 90 2010
3 5 12-15 90 2010
4 5 12-15 90 2010

B1 Leg Curl Dumbell Banded

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 8-10 15-20 3012

2 3 8-10 15-20 3012
3 3 8-10 15-20 3012
4 3 8-10 15-20 3012

B2 Dumbell Romanian Deadlift

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 90 4010
2 3 12-15 90 4010
3 3 12-15 90 4010
4 3 12-15 90 4010

C1 Unilateral Hip Thrust Dumbell On Hips Triple Contraction Method

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 45 3013
2 3 12-15 45 3013
3 3 12-15 45 3013
4 3 12-15 45 3013

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WORKOUT 1 - LOWER BODY 1

C2 Dumbell Quad Squat

1
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 3 24-30 45 2010
2 3 24-30 45 2010
3 3 24-30 45 2010
4 3 24-30 45 2010

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WORKOUT 2 - UPPER BODY 1

A1 Seated Dumbell Shoulder Press

2
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 5 8-10 15-20 4010
2 5 8-10 15-20 4010
3 5 8-10 15-20 4010
4 5 8-10 15-20 4010

A2 Standing Dumbell Lateral Raises

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 12-15 90 3010
2 5 12-15 90 3010
3 5 12-15 90 3010
4 5 12-15 90 3010

B1 Bent Over Dumbell Rows - Pronated Grip

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 8-10 15-20 2013

2 5 8-10 15-20 2013
3 5 8-10 15-20 2013
4 5 8-10 15-20 2013

B2 Kneeling Face Pull to Neck with Power Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 12-15 90 2011
2 5 12-15 90 2011
3 5 12-15 90 2011
4 5 12-15 90 2011

C1 Lying Dumbell Tricep Extensions

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 45 2011
2 3 12-15 45 2011
3 3 12-15 45 2011
4 3 12-15 45 2011

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WORKOUT 2 - UPPER BODY 1

C2 Side Lying Dumbell Lateral Raise

2
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 3 12-15 45 2011
2 3 12-15 45 2011
3 3 12-15 45 2011
4 3 12-15 45 2011

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WORKOUT 3 - LOWER BODY 2

A1 Dumbell Romanian Deadlifts 1 & 1/4 Reps at Bottom

3
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 5 8-10 15-20 4010
2 5 8-10 15-20 4010
3 5 8-10 15-20 4010
4 5 8-10 15-20 4010

A2 Dumbell Hip Thrusts 1 & 1/4 Reps at Top

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 12-15 90 3012
2 5 12-15 90 3012
3 5 12-15 90 3012
4 5 12-15 90 3012

B1 Front Foot Elevated Dumbell Split Squats

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 8-10 15-20 32X0

2 5 8-10 15-20 32X0
3 5 8-10 15-20 32X0
4 5 8-10 15-20 32X0

B2 Dumbell Goblet Squat 1 & 1/4 Reps At Bottom

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 12-15 90 32X0
2 5 12-15 90 32X0
3 5 12-15 90 32X0
4 5 12-15 90 32X0

C1 Glute Kick Back 1 & 1/4 Reps At Top Booty Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 45 3012
2 3 12-15 45 3012
3 3 12-15 45 3012
4 3 12-15 45 3012

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WORKOUT 3 - LOWER BODY 2

C2 Sumo Squat - Dumbell Power Band

3
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 3 24-30 45 2010
2 3 24-30 45 2010
3 3 24-30 45 2010
4 3 24-30 45 2010

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WORKOUT 4 - UPPER BODY 2

A1 Dumbell Chest Press - Pronated Grip

4
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 5 8-10 15-20 3030
2 5 8-10 15-20 3030
3 5 8-10 15-20 3030
4 5 8-10 15-20 3030

A2 Push Ups

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 12-15 90 2010
2 5 12-15 90 2010
3 5 12-15 90 2010
4 5 12-15 90 2010

B1 Unilateral Dumbell Row - Neutral Grip

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 8-10 15-20 2012

2 5 8-10 15-20 2012
3 5 8-10 15-20 2012
4 5 8-10 15-20 2012

B2 Straight Arm Pull Down with Power Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 12-15 90 3010
2 5 12-15 90 3010
3 5 12-15 90 3010
4 5 12-15 90 3010

C1 Seated Dumbell Arnold Press

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 45 3110
2 3 12-15 45 3110
3 3 12-15 45 3110
4 3 12-15 45 3110

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 PHASE 2 HYPERTROPHY FULL BODY
WORKOUT 4 - UPPER BODY 2

C2 Kneeling Face Pull to Neck with Power Band

4
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 3 24-30 45 3013
2 3 24-30 45 3013
3 3 24-30 45 3013
4 3 24-30 45 3013

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 PHASE 3 HYPERTROPHY
Pr ogram - Agonis t Tr is et s

Day Workout Finishers (Optional) Cardio Steps

Monday Lower 1 Glute Finisher 30-45min Steady State 14,000

(select one)

Tuesday Upper 1 CORE Finisher 14,000

( Select One)

Wednesday Lower 2 Glute Finisher 30-45min Steady State 14,000

(select one)

Thursday Upper 2 Glute Finisher 14,000

(select one)

Friday Lower 1 OR 2 CORE Finisher 14,000

(Select One)

Saturday REST 30-45min Steady State 14,000

Sunday REST 14,000

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 PHASE 3 HYPERTROPHY
WORKOUT 1 - UPPER BODY 1

A1 Dumbell Chest Press - Pronated Grip

1
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 5 10-12 15-20 32X0
2 5 10-12 15-20 32X0
3 5 10-12 15-20 32X0
4 5 10-12 15-20 32X0

A2 Push Up

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 12-15 15-20 3010

2 5 12-15 15-20 3010
3 5 12-15 15-20 3010
4 5 12-15 15-20 3010

A3 Lying Dumbell Tricep Extensions

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 15-20 90 3010
2 5 15-20 90 3010
3 5 15-20 90 3010
4 5 15-20 90 3010

B1 Unilateral Pulldown - Power Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 10-12 15-20 2012
2 5 10-12 15-20 2012
3 5 10-12 15-20 2012
4 5 10-12 15-20 2012

B2 Bent Over Rows - Dumbell Pronated Grip

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 12-15 15-20 2010
2 5 12-15 15-20 2010
3 5 12-15 15-20 2010
4 5 12-15 15-20 2010

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 PHASE 3 HYPERTROPHY
WORKOUT 1 - UPPER BODY 1

B3 Seated Face Pulls To Neck - Power Band

1
Week Sets Reps Rest Tempo Set1 Set2 Set3
1 5 15-20 90 2011
2 5 15-20 90 2011
3 5 15-20 90 2011
4 5 15-20 90 2011

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 PHASE 3 HYPERTROPHY
WORKOUT 2 - LOWER BODY 1

A1 Bulgarian Dumbell Split Squat

2
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 5 10-12 15-20 3010
2 5 10-12 15-20 3010
3 5 10-12 15-20 3010
4 5 10-12 15-20 3010

A2 Romanian Dumbell Deadlifts

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 12-15 15-20 3010

2 5 12-15 15-20 3010
3 5 12-15 15-20 3010
4 5 12-15 15-20 3010

A3 Hip Thrust With Dumbell On Hips

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 20-24 90 3012
2 5 20-24 90 3012
3 5 20-24 90 3012
4 5 20-24 90 3012

B1 Back Foot Elevated Dumbell Split Squat 1 & 1/4 Reps

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 10-12 15-20 3010
2 5 10-12 15-20 3010
3 5 10-12 15-20 3010
4 5 10-12 15-20 3010

B2 Unilateral Hip Thrust

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 12-15 15-20 2010
2 5 12-15 15-20 2010
3 5 12-15 15-20 2010
4 5 12-15 15-20 2010

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 PHASE 3 HYPERTROPHY FULL BODY
WORKOUT 2 - LOWER BODY 1

B3 Sumo Squat - Dumbell Power Band

2
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 5 20-24 90 2010 This exercise works
predominately glutes
2 5 20-24 90 2010
and quads.
3 5 20-24 90 2010
4 5 20-24 90 2010

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 PHASE 3 HYPERTROPHY
WORKOUT 3 - UPPER BODY 2

A1 Seated Dumbell Overhead Press - Neutral Grip

3
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 5 10-12 15-20 4010
2 5 10-12 15-20 4010
3 5 10-12 15-20 4010
4 5 10-12 15-20 4010

A2 Standing Dumbell Lateral Raises

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 12-15 15-20 2010

2 5 12-15 15-20 2010
3 5 12-15 15-20 2010
4 5 12-15 15-20 2010

A3 Standing Dumbell Arnold Press

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 15-20 90 2010
2 5 15-20 90 2010
3 5 15-20 90 2010
4 5 15-20 90 2010

B1 Bent Over Dumbbell Lateral Raises

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 10-12 15-20 2010
2 5 10-12 15-20 2010
3 5 10-12 15-20 2010
4 5 10-12 15-20 2010

B2 Dumbell Bent Over Row - Neutral Grip

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 12-15 15-20 2013
2 5 12-15 15-20 2013
3 5 12-15 15-20 2013
4 5 12-15 15-20 2013

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 PHASE 3 HYPERTROPHY
WORKOUT 3 - UPPER BODY 2

B3 Standing Straight Arm Pulldowns - Power Band

3
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 5 15-20 90 2010 This exercise works
predominately glutes
2 5 15-20 90 2010
and quads.
3 5 15-20 90 2010
4 5 15-20 90 2010

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 PHASE 3 HYPERTROPHY
WORKOUT 4 - LOWER BODY 2

A1 Bulgarian Dumbell Split Squat

4
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 5 10-12 15-20 32X0
2 5 10-12 15-20 32X0
3 5 10-12 15-20 32X0
4 5 10-12 15-20 32X0

A2 Unilateral Dumbell Romanian Deadlifts

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 12-15 15-20 3010

2 5 12-15 15-20 3010
3 5 12-15 15-20 3010
4 5 12-15 15-20 3010

A3 Dumbell Backward Step Lunge

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 20-24 90 2010
2 5 20-24 90 2010
3 5 20-24 90 2010
4 5 20-24 90 2010

B1 Front Foot Elevated Dumbell Split Squat 1 & 1/4 Reps

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 10-12 15-20 3010
2 5 10-12 15-20 3010
3 5 10-12 15-20 3010
4 5 10-12 15-20 3010

B2 Dumbell Goblet Squats

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 12-15 15-20 2010
2 5 12-15 15-20 2010
3 5 12-15 15-20 2010
4 5 12-15 15-20 2010

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 PHASE 3 HYPERTROPHY
WORKOUT 4 - LOWER BODY 2

B3 Forward Step Dumbell Lunge

4
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 5 20-24 90 2010 This exercise works
predominately glutes
2 5 20-24 90 2010
and quads.
3 5 20-24 90 2010
4 5 20-24 90 2010

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THE ULTIMATE HOME
WORKOUT GUIDE
 GLUTE FINISHERS 1

A Kneeling Banded Kick Back

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 4010
2 3 12-15 30-45 4010
3 3 15-20 30-45 4010
4 3 Max Reps 30-45 4010

B Bent Over Standing Banded Abductions

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 3012
2 3 12-15 30-45 3012
3 3 15-20 30-45 3012
4 3 Max Reps 30-45 3012

C Side Lying Hip Abduction + External Rotation

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 2010
2 3 12-15 30-45 2010
3 3 15-20 30-45 2010
4 3 Max Reps 30-45 2010

D 45 0 Degree Step Outs

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 2010
2 3 12-15 30-45 2010
3 3 15-20 30-45 2010
4 3 Max Reps 30-45 2010

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 GLUTE FINISHERS 2

A Unilateral Glute Bridge

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 2010
2 3 12-15 30-45 2010
3 3 15-20 30-45 2010
4 3 Max Reps 30-45 2010

B Kneeling Banded Kick Back

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 4010
2 3 12-15 30-45 4010
3 3 15-20 30-45 4010
4 3 Max Reps 30-45 4010

C Frog Pumps

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 3011
2 3 12-15 30-45 3011
3 3 15-20 30-45 3011
4 3 Max Reps 30-45 3011

D Banded Crab Walks

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 32X0
2 3 12-15 30-45 32X0
3 3 15-20 30-45 32X0
4 3 Max Reps 30-45 32X0

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 GLUTE FINISHERS 3

A 45 0 Degree Step Outs

Set5
Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 2010
2 3 12-15 30-45 2010
3 3 15-20 30-45 2010
4 3 Max Reps 30-45 2010

B Side Lying Hip Abduction + External Rotation

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 2010
2 3 12-15 30-45 2010
3 3 15-20 30-45 2010
4 3 Max Reps 30-45 2010

C Frog Pumps

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 3011
2 3 12-15 30-45 3011
3 3 15-20 30-45 3011
4 3 Max Reps 30-45 3011

D Banded Crab Walks

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 32X0
2 3 12-15 30-45 32X0
3 3 15-20 30-45 32X0
4 3 Max Reps 30-45 32X0

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 CORE FINISHERS 1

A Curl Ups

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 32X0
2 3 12-15 30-45 32X0
3 3 15-20 30-45 32X0
4 3 Max Reps 30-45 32X0

B Kneeling Oblique Crunch Power Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 2010
2 3 12-15 30-45 2010
3 3 15-20 30-45 2010
4 3 Max Reps 30-45 2010

C V-Up

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 3010
2 3 12-15 30-45 3010
3 3 15-20 30-45 3010
4 3 Max Reps 30-45 3010

D Plank

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 3011
2 3 12-15 30-45 3011
3 3 15-20 30-45 3011
4 3 Max Reps 30-45 3011

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 CORE FINISHERS 2

A Unilateral Leg Drops

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 3011
2 3 12-15 30-45 3011
3 3 15-20 30-45 3011
4 3 Max Reps 30-45 3011

B Side Plank

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 4010
2 3 12-15 30-45 4010
3 3 15-20 30-45 4010
4 3 Max Reps 30-45 4010

C Crunches Power Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 2010
2 3 12-15 30-45 2010
3 3 15-20 30-45 2010
4 3 Max Reps 30-45 2010

D Hollow Hold

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 3012
2 3 12-15 30-45 3012
3 3 15-20 30-45 3012
4 3 Max Reps 30-45 3012

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 CORE FINISHERS 3

A Curl Ups

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 32X0
2 3 12-15 30-45 32X0
3 3 15-20 30-45 32X0
4 3 Max Reps 30-45 32X0

B Kneeling Oblique Crunch Power Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 2010
2 3 12-15 30-45 2010
3 3 15-20 30-45 2010
4 3 Max Reps 30-45 2010

C V-Up

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 3010
2 3 12-15 30-45 3010
3 3 15-20 30-45 3010
4 3 Max Reps 30-45 3010

D Anti-Rotation

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 3011
2 3 12-15 30-45 3011
3 3 15-20 30-45 3011
4 3 Max Reps 30-45 3011

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THE ULTIMATE HOME
WORKOUT GUIDE
 PHASE 1 FAT LOSS
FULL BODY SUPER SET

Day Workout Finishers (Optional) Cardio Steps

Monday WORKOUT 1 Arm Finisher 10,000

(select one)

Tuesday WORKOUT 2 CORE Finisher 10,000

( Select One)

Wednesday 2-3 X 8-10MIN STEADY 10,000

STATE SKIPPING

Thursday WORKOUT 1 Arm Finisher 10,000

(select one)

Friday WORKOUT 2 CORE Finisher 10,000

(Select One)

Saturday 2-3 X 8-10MIN STEADY 10,000

STATE SKIPPING

Sunday 10,000

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 PHASE 1 FAT LOSS
WORKOUT 1

A1 Dumbell Split Squat Paused

1
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 3 8-10 30-45 32X0
2 3 8-10 30-45 32X0
3 3 8-10 30-45 32X0
4 3 8-10 30-45 32X0

A2 Unilateral Dumbell Row Neutral Grip

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 8-10 30-45 3011

2 3 8-10 30-45 3011
3 3 8-10 30-45 3011
4 3 8-10 30-45 3011

B1 Dumbell Front Foot Elevated Split Squats

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 8-10 30-45 4010

2 3 8-10 30-45 4010
3 3 8-10 30-45 4010
4 3 8-10 30-45 4010

B2 Unilateral Banded Pulldown

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 8-10 30-45 3010
2 3 8-10 30-45 3010
3 3 8-10 30-45 3010
4 3 8-10 30-45 3010

C1 Dumbell Squats

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 8-10 30-45 3012

2 3 8-10 30-45 3012
3 3 8-10 30-45 3012
4 3 8-10 30-45 3012

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 PHASE 1 FAT LOSS
WORKOUT 1

C2 Standing Straight Arm Pulldown - Power Band

1
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 3 8-10 30-45 3011
2 3 8-10 30-45 3011
3 3 8-10 30-45 3011
4 3 8-10 30-45 3011

D Dumbell Backward Step Lunges

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 16-20 30-45 2010
2 3 16-20 30-45 2010
3 3 16-20 30-45 2010
4 3 16-20 30-45 2010

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 PHASE 1 FAT LOSS
WORKOUT 2

A1 Dumbell Bulgarian Split Squat

2
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 3 8-10 30-45 4010
2 3 8-10 30-45 4010
3 3 8-10 30-45 4010
4 3 8-10 30-45 4010

A2 Seated Dumbell Overhead Press

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 8-10 30-45 3210

2 3 8-10 30-45 3210
3 3 8-10 30-45 3210
4 3 8-10 30-45 3210

B1 Dumbell Unilateral Romanian Deadlift

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 8-10 30-45 32X0

2 3 8-10 30-45 32X0
3 3 8-10 30-45 32X0
4 3 8-10 30-45 32X0

B2 Seated Dumbell Arnold Press

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 8-10 30-45 3210
2 3 8-10 30-45 3210
3 3 8-10 30-45 3210
4 3 8-10 30-45 3210

C1 Dumbell Romanian Deadlifts

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 8-10 30-45 4010

2 3 8-10 30-45 4010
3 3 8-10 30-45 4010
4 3 8-10 30-45 4010

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 PHASE 1 FAT LOSS
WORKOUT 2

C2 Seated Dumbell Lateral Raises

2
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 3 8-10 30-45 3021
2 3 8-10 30-45 3021
3 3 8-10 30-45 3021
4 3 8-10 30-45 3021

D Dumbell Goblet Squats Heels Elevated 1 & 1/4 Reps

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 8-10 30-45 3010
2 3 8-10 30-45 3010
3 3 8-10 30-45 3010
4 3 8-10 30-45 3010

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 PHASE 2 FAT LOSS
FULL BODY TRI SETS

Day Workout Finishers (Optional) Cardio Steps

Monday WORKOUT 1 Arm Finisher 9-12MIN INTERVALS 12,000

(select one) 30SEC ON 60SEC OFF

Tuesday WORKOUT 2 CORE Finisher 12,000

( Select One)

Wednesday 9-12MIN INTERVALS 12,000

30SEC ON 60SEC OFF

Thursday WORKOUT 1 Arm Finisher 12,000

(select one)

Friday WORKOUT 2 CORE Finisher 12,000

(Select One)

Saturday 9-12MIN INTERVALS 12,000

30SEC ON 60SEC OFF

Sunday 12,000

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 PHASE 2 FAT LOSS
WORKOUT 1

A1 Dumbell Split Squat

1
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 4 10-12 45-60 32X0
2 4 10-12 45-60 32X0
3 4 10-12 45-60 32X0
4 4 10-12 45-60 32X0

A2 Unilateral Dumbell Row Neutral Grip Paused

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 4 10-12 45-60 3012

2 4 10-12 45-60 3012
3 4 10-12 45-60 3012
4 4 10-12 45-60 3012

B1 Dumbell Unilateral Romanian Deadlift

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 10-12 15-20 4010

2 3 10-12 15-20 4010
3 3 10-12 15-20 4010
4 3 10-12 15-20 4010

B2 Dumbell Chest Press - Pronated Grip

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 10-12 15-20 3010
2 3 10-12 15-20 3010
3 3 10-12 15-20 3010
4 3 10-12 15-20 3010

B3 Kneeling Face Pulls To Neck - Power Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 10-12 60 3012
2 3 10-12 60 3012
3 3 10-12 60 3012
4 3 10-12 60 3012

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 PHASE 2 FAT LOSS
WORKOUT 1

C1 Dumbell Chest Flye

1
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 3 10-12 15-20 3020
2 3 10-12 15-20 3020
3 3 10-12 15-20 3020
4 3 10-12 15-20 3020

C2 Good Mornings - Power Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 10-12 15-20 2010
2 3 10-12 15-20 2010
3 3 10-12 15-20 2010
4 3 10-12 15-20 2010

C3 Dumbell Backward Step Lunges

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 20-24 60 2010
2 3 20-24 60 2010
3 3 20-24 60 2010
4 3 20-24 60 2010

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 PHASE 2 FAT LOSS
WORKOUT 2

A1 Dumbell Bulgarian Split Squat

2
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 4 10-12 45-60 32X0
2 4 10-12 45-60 32X0
3 4 10-12 45-60 32X0
4 4 10-12 45-60 32X0

A2 Seated Dumbell Shoulder Press Neutral Grip

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 4 10-12 45-60 3012

2 4 10-12 45-60 3012
3 4 10-12 45-60 3012
4 4 10-12 45-60 3012

B1 Dumbell Goblet Squats Heels Elevated If Possible

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 10-12 15-20 4010

2 3 10-12 15-20 4010
3 3 10-12 15-20 4010
4 3 10-12 15-20 4010

B2 Dumbell Bent Over Rows Mid Pronated Grip

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 10-12 15-20 3012
2 3 10-12 15-20 3012
3 3 10-12 15-20 3012
4 3 10-12 15-20 3012

B3 Dumbell Romanian Deadlifts With Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 10-12 60 3012
2 3 10-12 60 3012
3 3 10-12 60 3012
4 3 10-12 60 3012

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 PHASE 2 FAT LOSS
WORKOUT 2

C1 Unilateral Pulldown With Power Band

2
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 3 10-12 15-20 3011
2 3 10-12 15-20 3011
3 3 10-12 15-20 3011
4 3 10-12 15-20 3011

C2 Unilateral Hip Thrust with Dumbell on Hips

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 10-12 15-20 2013
2 3 10-12 15-20 2013
3 3 10-12 15-20 2013
4 3 10-12 15-20 2013

C3 Dumbell Standing Lateral Raises

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 10-12 60 2012
2 3 10-12 60 2012
3 3 10-12 60 2012
4 3 10-12 60 2012

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 PHASE 3 FAT LOSS
FULL BODY CIRCUI TS

Day Workout Finishers (Optional) Cardio Steps

Monday WORKOUT 1 Arm Finisher 10-14 MIN INTERVALS 14,000

(select one) 20SEC ON 100SEC OFF

Tuesday WORKOUT 2 CORE Finisher 14,000

( Select One)

Wednesday 10-14 MIN INTERVALS 14,000

20SEC ON 100SEC OFF
Thursday WORKOUT 1 Arm Finisher 14,000
(select one)

Friday WORKOUT 2 CORE Finisher 14,000

(Select One)

Saturday 10-14 MIN INTERVALS 14,000

20SEC ON 100SEC OFF

Sunday 14,000

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 PHASE 3 FAT LOSS
WORKOUT 1

A1 Dumbell Split Squat

1
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 4 12-15 60 3010
2 4 12-15 60 3010
3 4 12-15 60 3010
4 4 12-15 60 3010

A2 Unilateral Dumbell Row Neutral Grip Paused

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 4 12-15 60 3012
2 4 12-15 60 3012
3 4 12-15 60 3012
4 4 12-15 60 3012

B1 Dumbell Unilateral Romanian Deadlift

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 15-20 4010

2 3 12-15 15-20 4010
3 3 12-15 15-20 4010
4 3 12-15 15-20 4010

B2 Kneeling Incline Flye with Power Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 15-20 3010
2 3 12-15 15-20 3010
3 3 12-15 15-20 3010
4 3 12-15 15-20 3010

B3 Single Leg Hip Thrust From Bench With Dumbell On Hips

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 15-20 3010

2 3 12-15 15-20 3010
3 3 12-15 15-20 3010
4 3 12-15 15-20 3010

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WORKOUT 1

B4 Dumbell Squats
1
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 3 12-15 60 2010
2 3 12-15 60 2010
3 3 12-15 60 2010
4 3 12-15 60 2010

C1 Dumbell Bent Over Mid Pronated Grip Row With Power Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 15-20 3011
2 3 12-15 15-20 3011
3 3 12-15 15-20 3011
4 3 12-15 15-20 3011

C2 Banded Good Mornings

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 15-20 2010
2 3 12-15 15-20 2010
3 3 12-15 15-20 2010
4 3 12-15 15-20 2010

C3 Power Band Face Pulls To Neck

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 15-20 2010
2 3 12-15 15-20 2010
3 3 12-15 15-20 2010
4 3 12-15 15-20 2010

C4 Standing Dumbell Lateral Raises

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 60 2010
2 3 12-15 60 2010
3 3 12-15 60 2010
4 3 12-15 60 2010

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 PHASE 3 FAT LOSS
WORKOUT 2

A1 Dumbell Bulgarian Split Squat

2
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 4 12-15 60 3010
2 4 12-15 60 3010
3 4 12-15 60 3010
4 4 12-15 60 3010

A2 Seated Dumbell Shoulder Press Neutral Grip

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 4 12-15 60 3012
2 4 12-15 60 3012
3 4 12-15 60 3012
4 4 12-15 60 3012

B1 Front Foot Elevated Dumbell Split Squat 1 & 1/4 Reps

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 15-20 4010

2 3 12-15 15-20 4010
3 3 12-15 15-20 4010
4 3 12-15 15-20 4010

B2 Dumbell Bent Over Rows Mid Pronated Grip

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 15-20 3010
2 3 12-15 15-20 3010
3 3 12-15 15-20 3010
4 3 12-15 15-20 3010

B3 Dumbell Romanian Deadlifts

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 10-12 15-20 3010

2 3 10-12 15-20 3010
3 3 10-12 15-20 3010
4 3 10-12 15-20 3010

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WORKOUT 2

B4 Unilateral Pulldown Power Band

2
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 3 12-15 60 3012
2 3 12-15 60 3012
3 3 12-15 60 3012
4 3 12-15 60 3012

C1 Dumbell Goblet Squats Heal Elevated

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 15-20 3011
2 3 12-15 15-20 3011
3 3 12-15 15-20 3011
4 3 12-15 15-20 3011

C2 Incline Push Ups

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 15-20 2010
2 3 12-15 15-20 2010
3 3 12-15 15-20 2010
4 3 12-15 15-20 2010

C3 Incline Bicep Curls With Dumbells

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 15-20 2010
2 3 12-15 15-20 2010
3 3 12-15 15-20 2010
4 3 12-15 15-20 2010

C4 Pull Overs - Bilateral Dumbell

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 60 2010
2 3 12-15 60 2010
3 3 12-15 60 2010
4 3 12-15 60 2010

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Pr ogram - STRAIGHT SETS

Day Workout Finishers (Optional) Cardio Steps

Monday Chest/ Back Arm Finisher 30-45 MIN Steady 10,000

(select one) State
Tuesday Lower Body CORE Finisher 10,000
( Select One)

30-45 MIN Steady

Wednesday Shoulder / Arms State
10,000

Thursday Arm Finisher 10,000

(select one)

Friday Chest/ Back CORE Finisher 30-45 MIN Steady 10,000

(Select One) State
Lower Body OR
Saturday 10,000
Shoulder/ Arms

Sunday 10,000

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 PHASE 1 HYPERTROPHY
WORKOUT 1 - CHEST / BACK

A Dumbell Chest Flye

1
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 4 10-12 60 3020
2 4 10-12 60 3020
3 4 10-12 60 3020
4 4 10-12 60 3020

B Dumbell Chest Press Pronated Grip

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 4 10-12 60 3010
2 4 10-12 60 3010
3 4 10-12 60 3010
4 4 10-12 60 3010

C Incline Chest Flye - Power Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 4 12-15 60 4010
2 4 12-15 60 4010
3 4 12-15 60 4010
4 4 12-15 60 4010

D Straight Arm Pull Down - Power Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 4 12-15 60 2012
2 4 12-15 60 2012
3 4 12-15 60 2012
4 4 12-15 60 2012

E Unilateral Row - Dumbell Neutral Grip

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 4 12-15 60 3013
2 4 12-15 60 3013
3 4 12-15 60 3013
4 4 12-15 60 3013

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 PHASE 1 HYPERTROPHY
WORKOUT 1 - CHEST / BACK

F Unilateral Pull Down - Power Band

1
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 4 12-15 60 2012
2 4 12-15 60 2012
3 4 12-15 60 2012
4 4 12-15 60 2012

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WORKOUT 2 - LOWER BODY

A Dumbell Bulgarian Split Squat

2
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 4 10-12 60 4010
2 4 10-12 60 4010
3 4 10-12 60 4010
4 4 10-12 60 4010

B Unilateral Dumbell Romanian Deadlifts

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 4 12-15 60 3010
2 4 12-15 60 3010
3 4 12-15 60 3010
4 4 12-15 60 3010

C Front Foot Elevated Split Squats

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 4 10-12 60 32X0
2 4 10-12 60 32X0
3 4 10-12 60 32X0
4 4 10-12 60 32X0

D Dumbell Goblet Squat 1 & 1/4 Reps At Bottom

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 4 12-15 60 32X0
2 4 12-15 60 32X0
3 4 12-15 60 32X0
4 4 12-15 60 32X0

E Banded Good Mornings

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 4 15-20 60 3012
2 4 15-20 60 3012
3 4 15-20 60 3012
4 4 15-20 60 3012

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WORKOUT 2 - LOWER BODY

F Unilateral Hip Thrust from bench with Dumbell on Hips

2
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 4 12-15 60 2013
2 4 12-15 60 2013
3 4 12-15 60 2013
4 4 12-15 60 2013

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WORKOUT 3 - SHOULDERS & ARMS

A Standing Dumbell Lateral Raises

3
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 4 10-12 60 2011
2 4 10-12 60 2011
3 4 10-12 60 2011
4 4 10-12 60 2011

B Seated Dumbell Over Head Press - Neutral Grip

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 4 10-12 60 4010
2 4 10-12 60 4010
3 4 10-12 60 4010
4 4 10-12 60 4010

C Seated Dumbell Arnold Press

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 4 12-15 60 3110
2 4 12-15 60 3110
3 4 12-15 60 3110
4 4 12-15 60 3110

D Incline Dumbell Bicep Curls

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 4 12-15 60 2011
2 4 12-15 60 2011
3 4 12-15 60 2011
4 4 12-15 60 2011

E Standing Dumbell Bicep Curls

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 4 10-12 60 3110
2 4 10-12 60 3110
3 4 10-12 60 3110
4 4 10-12 60 3110

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 PHASE 1 HYPERTROPHY
WORKOUT 3 - SHOULDERS & ARMS

F Bent Over Rear Delt Flye - Power Band

3
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 4 12-15 60 2012
2 4 12-15 60 2012
3 4 12-15 60 2012
4 4 12-15 60 2012

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Pr ogram - Agonis t Supe r Set

Day Workout Finishers (Optional) Cardio Steps

Monday Chest & Back Arm Finisher 30-45 Mins Steady 102,000
(select one) State

Tuesday Lower Body CORE Finisher 10,000

( Select One)

30-45 Mins Steady

Wednesday Shoulders & Arms State 10,000

Thursday Arm Finisher 10,000

(select one)

Friday Chest & Back CORE Finisher 30-45 Mins Steady 10,000
(Select One) State
Lower Body OR
Saturday Shoulders/ Arms
10,000

Sunday 10,000

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WORKOUT 1 - CHEST & BACK

A1 Dumbell Chest Flye

1
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 5 12-15 15-20 3020
2 5 12-15 15-20 3020
3 5 12-15 15-20 3020
4 5 12-15 15-20 3020

A2 Dumbell Chest Press - Pronated Grip

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 10-12 90 3010
2 5 10-12 90 3010
3 5 10-12 90 3010
4 5 10-12 90 3010

B1 Unilateral Pulldown - Power Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 12-15 15-20 2012

2 5 12-15 15-20 2012
3 5 12-15 15-20 2012
4 5 12-15 15-20 2012

B2 Unilateral Dumbell Row - Neutral Grip

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 10-12 90 2012
2 5 10-12 90 2012
3 5 10-12 90 2012
4 5 10-12 90 2012

C1 Kneeling Incline Chest Fly - Power Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 15-20 45 3010
2 5 15-20 45 3010
3 5 15-20 45 3010
4 5 15-20 45 3010

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WORKOUT 1 - CHEST & BACK

C2 Kneeling Face Pulls To Neck - Power Band

1
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 5 15-20 45 2010
2 5 15-20 45 2010
3 5 15-20 45 2010
4 5 15-20 45 2010

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WORKOUT 2 - LOWER BODY

A1 Bulgarian Dumbell Split Squat - Slow Tempo

2
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 5 6-8 15-20 5050
2 5 6-8 15-20 5050
3 5 6-8 15-20 5050
4 5 6-8 15-20 5050

A2 Unilateral Dumbell Romanian Deadlifts

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 12-15 90 3010
2 5 12-15 90 3010
3 5 12-15 90 3010
4 5 12-15 90 3010

B1 Front Foot Elevated Dumbell Split Squats 1 & 1/4 Reps Bottom

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 8-10 15-20 32X0

2 5 8-10 15-20 32X0
3 5 8-10 15-20 32X0
4 5 8-10 15-20 32X0

B2 Dumbell Goblet Squats

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 12-15 90 3010
2 5 12-15 90 3010
3 5 12-15 90 3010
4 5 12-15 90 3010

C1 Single Leg Hip Thrust - Dumbell On Hips

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 45 3012
2 3 12-15 45 3012
3 3 12-15 45 3012
4 3 12-15 45 3012

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WORKOUT 2 - LOWER BODY

C2 Backward Dumbell Step Lunges

2
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 3 24-30 45 2010
2 3 24-30 45 2010
3 3 24-30 45 2010
4 3 24-30 45 2010

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WORKOUT 3 - SHOULDERS & ARMS

A1 Standing Dumbell Lateral Raises

3
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 5 12-15 15-20 2011
2 5 12-15 15-20 2011
3 5 12-15 15-20 2011
4 5 12-15 15-20 2011

A2 Seated Dumbell Over Head Press - Pronated Grip

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 10-12 90 5050
2 5 10-12 90 5050
3 5 10-12 90 5050
4 5 10-12 90 5050

B1 Standing Dumbell Bicep Curls

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 12-15 15-20 3110

2 5 12-15 15-20 3110
3 5 12-15 15-20 3110
4 5 12-15 15-20 3110

B2 Incline Dumbell Bicep Curls

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 10-12 90 3011
2 5 10-12 90 3011
3 5 10-12 90 3011
4 5 10-12 90 3011

C1 Seated Dumbell Arnold Press

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 3 12-15 45 3110
2 3 12-15 45 3110
3 3 12-15 45 3110
4 3 12-15 45 3110

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WORKOUT 3 - SHOULDERS & ARMS

C2 Bent Over Rear Delt Flye - Power Band

3
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 3 15-20 45 2010
2 3 15-20 45 2010
3 3 15-20 45 2010
4 3 15-20 45 2010

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 PHASE 3 HYPERTROPHY
Pr ogram - Agonis t Tr i Set

Day Workout Finishers (Optional) Cardio Steps

Monday Chest & Back Arm Finisher 30-45 mins Steady 10,000
(select one)
State
Tuesday Lower Body CORE Finisher 10,000
( Select One)

Wednesday Shoulders & Arms 30-45 mins Steady 10,000

State

Thursday Chest & Back Arm Finisher 10,000

(select one)

Friday Lower Body CORE Finisher 30-45 mins Steady 10,000

(Select One)
State

Saturday Shoulders & Arms 10,000

Sunday REST 10,000

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 PHASE 3 HYPERTROPHY
WORKOUT 1 - CHEST & BACK

A1 Dumbell Chest Flye

1
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 5 10-12 15-20 32X0
2 5 10-12 15-20 32X0
3 5 10-12 15-20 32X0
4 5 10-12 15-20 32X0

A2 Dumbell Chest Press - Pronated Grip

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 12-15 15-20 3010

2 5 12-15 15-20 3010
3 5 12-15 15-20 3010
4 5 12-15 15-20 3010

A3 Incline Push Ups

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 15-20 90 3010
2 5 15-20 90 3010
3 5 15-20 90 3010
4 5 15-20 90 3010

B1 Straight Arm Pulldown - Power Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 12-15 15-20 2012
2 5 12-15 15-20 2012
3 5 12-15 15-20 2012
4 5 12-15 15-20 2012

B2 Dumbell Bent Over Row - Pronated Grip

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 10-12 15-20 3010

2 5 10-12 15-20 3010
3 5 10-12 15-20 3010
4 5 10-12 15-20 3010

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WORKOUT 1 - CHEST & BACK

B3 Seated Face Pulls To Neck - Power Band

1
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 5 15-20 90 2011
2 5 15-20 90 2011
3 5 15-20 90 2011
4 5 15-20 90 2011

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 PHASE 3 HYPERTROPHY
WORKOUT 2 - LOWER BODY

A1 Bulgarian Dumbell Split Squat Paused

2
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 5 10-12 15-20 32X0
2 5 10-12 15-20 32X0
3 5 10-12 15-20 32X0
4 5 10-12 15-20 32X0

A2 Single Leg Dumbell Romanian Deadlifts

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 12-15 15-20 3010

2 5 12-15 15-20 3010
3 5 12-15 15-20 3010
4 5 12-15 15-20 3010

A3 Backward Dumbell Step Lunge

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 20-24 90 2010
2 5 20-24 90 2010
3 5 20-24 90 2010
4 5 20-24 90 2010 Notes: Alternate Legs

B1 Front Foot Elevated Dumbell Split Squats 1 & 1/4 Reps Bottom

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 10-12 15-20 3210
2 5 10-12 15-20 3210
3 5 10-12 15-20 3210
4 5 10-12 15-20 3210

B2 Dumbell Squats

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 12-15 15-20 2010

2 5 12-15 15-20 2010
3 5 12-15 15-20 2010
4 5 12-15 15-20 2010

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 PHASE 3 HYPERTROPHY
WORKOUT 2 - LOWER BODY

B3 Forward Dumbell Step Lunge

2
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 5 20-24 90 2010
2 5 20-24 90 2010
3 5 20-24 90 2010
4 5 20-24 90 2010 Notes: Alternate Legs

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 PHASE 3 HYPERTROPHY
WORKOUT 3 - SHOULDERS & BICEPS

A1 Bent Over Dumbell Rear Delt Flye

3
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 5 10-12 15-20 2010
2 5 10-12 15-20 2010
3 5 10-12 15-20 2010
4 5 10-12 15-20 2010

A2 Standing Dumbell Lateral Raises

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 12-15 15-20 2010

2 5 12-15 15-20 2010
3 5 12-15 15-20 2010
4 5 12-15 15-20 2010

A3 Seated Dumbell Arnold Press

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 15-20 90 3010
2 5 15-20 90 3010
3 5 15-20 90 3010
4 5 15-20 90 3010

B1 Incline Dumbell Curls

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 10-12 15-20 3010
2 5 10-12 15-20 3010
3 5 10-12 15-20 3010
4 5 10-12 15-20 3010

B2 Standing Dumbell Zottman Curls

Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes

1 5 12-15 15-20 5010

2 5 12-15 15-20 5010
3 5 12-15 15-20 5010
4 5 12-15 15-20 5010

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 PHASE 3 HYPERTROPHY
WORKOUT 3 - SHOULDERS & BICEPS

B3 Standing Dumbell Curls - Power Band Neutral Grip

3
Week Sets Reps Rest Tempo Set1 Set2 Set3 Notes
1 5 15-20 90 2010
2 5 15-20 90 2010
3 5 15-20 90 2010
4 5 15-20 90 2010

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THE ULTIMATE HOME
WORKOUT GUIDE
 ARM FINISHERS 1

A Lying Dumbell Tricep Extensions

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 32X0
2 3 12-15 30-45 32X0
3 3 15-20 30-45 32X0
4 3 Max Reps 30-45 32X0

B Standing Bicep Curls Power Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 3011
2 3 12-15 30-45 3011
3 3 15-20 30-45 3011
4 3 Max Reps 30-45 3011

C Standing Triceps Press Down Power Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 3010
2 3 12-15 30-45 3010
3 3 15-20 30-45 3010
4 3 Max Reps 30-45 3010

D Kneeling Bicep Curls Power Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 2010
2 3 12-15 30-45 2010
3 3 15-20 30-45 2010
4 3 Max Reps 30-45 2010

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A Skull Dumbell Crushers

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 4010
2 3 12-15 30-45 4010
3 3 15-20 30-45 4010
4 3 Max Reps 30-45 4010

B Standing Dumbell Zottman Curls

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 2010
2 3 12-15 30-45 2010
3 3 15-20 30-45 2010
4 3 Max Reps 30-45 2010

C Seated Dumbell Overhead Triceps Extensions

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 3011
2 3 12-15 30-45 3011
3 3 15-20 30-45 3011
4 3 Max Reps 30-45 3011

D Seated Dumbell Concentration Curls

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 2010
2 3 12-15 30-45 2010
3 3 15-20 30-45 2010
4 3 Max Reps 30-45 2010

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A Dumbell Skull Crushers

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 4010
2 3 12-15 30-45 4010
3 3 15-20 30-45 4010
4 3 Max Reps 30-45 4010

B Standing Bicep Curls Power Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 3011
2 3 12-15 30-45 3011
3 3 15-20 30-45 3011
4 3 Max Reps 30-45 3011

C Standing Triceps Press Down Power Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 3010
2 3 12-15 30-45 3010
3 3 15-20 30-45 3010
4 3 Max Reps 30-45 3010

D Unilateral Dumbell Trap 3 Raise

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 2010
2 3 12-15 30-45 2010
3 3 15-20 30-45 2010
4 3 Max Reps 30-45 2010

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 CORE FINISHERS 1

A Curl Ups

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 32X0
2 3 12-15 30-45 32X0
3 3 15-20 30-45 32X0
4 3 Max Reps 30-45 32X0

B Kneeling Oblique Crunch Power Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 2010
2 3 12-15 30-45 2010
3 3 15-20 30-45 2010
4 3 Max Reps 30-45 2010

C V-Up

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 3010
2 3 12-15 30-45 3010
3 3 15-20 30-45 3010
4 3 Max Reps 30-45 3010

D Plank

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 3011
2 3 12-15 30-45 3011
3 3 15-20 30-45 3011
4 3 Max Reps 30-45 3011

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 CORE FINISHERS 2

A Unilateral Leg Drops

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 3011
2 3 12-15 30-45 3011
3 3 15-20 30-45 3011
4 3 Max Reps 30-45 3011

B Side Plank

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 4010
2 3 12-15 30-45 4010
3 3 15-20 30-45 4010
4 3 Max Reps 30-45 4010

C Crunches Power Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 2010
2 3 12-15 30-45 2010
3 3 15-20 30-45 2010
4 3 Max Reps 30-45 2010

D Hollow Hold

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 3012
2 3 12-15 30-45 3012
3 3 15-20 30-45 3012
4 3 Max Reps 30-45 3012

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 CORE FINISHERS 3

A Curl Ups

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 32X0
2 3 12-15 30-45 32X0
3 3 15-20 30-45 32X0
4 3 Max Reps 30-45 32X0

B Kneeling Oblique Crunch Power Band

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 2010
2 3 12-15 30-45 2010
3 3 15-20 30-45 2010
4 3 Max Reps 30-45 2010

C V-Up

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 3010
2 3 12-15 30-45 3010
3 3 15-20 30-45 3010
4 3 Max Reps 30-45 3010

D Anti-Rotation

Week Sets Reps Rest Tempo Set1 Set2 Set3 Set4 Set5
1 3 10-12 30-45 3011
2 3 12-15 30-45 3011
3 3 15-20 30-45 3011
4 3 Max Reps 30-45 3011

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17 References

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