TRAINING PLAN MAIN PRINCIPLES!

PLEASE LOGBOOK EVERY SESSION – This is imperative to the plan. There is no point training
without a logbook. Ensure you note down all of your reps and weights, and each time you
hit that exercise again, aim to beat that with either a little more weight (can be as small as
adding a 0.125kg) or by another rep. This is one of the most important aspects of
progressive overload.

MAINTAIN FORM – Although the point is progressive overload, there is also no point in
progressing if you cannot maintain form. By this is mean, if you need to get 10 reps as you
got 9 reps last time, it is better to go for the 10th rep and only get half, then dogging out the
10th rep but using additional momentum.

STALLING – It’s ok to stall! You can’t progress forever. So, when this does happen, and you
will find some exercises stall much sooner than others, then please tell me. We will swap
exercises to ensure progression, and then eventually after typically 10-12 weeks we will take
a deload/rest week and then a new plan will be needed.

REP RANGES – You will notice that there are difference rep ranges within the plan. Please
stick to these, they are important. You need to hit the same muscle numerous times within
one week to allow for the most hypertrophy, however you will stall sooner without this
variation in rep ranges, so when using the same exercise that may have been a 6-
10 repper in a previous session, select a lighter weight for the 15-20 repper. Using the
undulating approach of rep ranges also ensures we target a wider variety of muscle fibres.

REP RANGES EXPLAINED – All work sets are to absolute failure. If on the day you are feeling
strong and feel like you can push for more reps, then please do continue to true failure and
then next session you can just adjust the weight. So, don’t limit yourself and stop at 10. You
select a weight to fail within that rep range. The second set is likely to the same weight or a
lighter weight. IE for decline barbell press, you may do 1st set on 80kgs and fail on 9 reps. If
you hit the upper end of the range, then try 80kg again and you will likely get 6-7 reps. If you
only got 6-7 reps on the first set, then go down to 70kg for set 2. When the rep range is
higher, again these are to failure, just because the range is higher this does NOT mean it is a
fluffy set. Again, choose an appropriate weight to hit the rep range, and then second set
alter accordingly either remaining the same or reducing the weight a little.

TRAINING INTENSITY – With a low volume, high frequency approach, you

must must must train 100 percent every single session. Every set is to absolute failure:
There is no point in giving any set less than your all, it’s not like higher volume work, with
low volume we must be Forcing your body to adapt and change. It will allow food to become
higher and cardio to remain lower. So, enjoy training progressively harder.

ADAM EDWARDS
STRETCHING – after each muscle group is trained you must take the time to stretch.
Stretching the muscle will not only reduce the risk of injury, but it also has the potential to
increase muscle gain. Stretch for 60-90secs a time, and progress this, adding weight to the
stretch when needed. Here are some example stretches…
Google dc stretches for pic examples
· CHEST – fly on a flat bench, hold dumbbells in each hand and feel the weight stretch
through your pecs
· SHOUDLERS – hold a D handle on the cable and twist round so it is behind your back
and stretching through the delt
· BICEPS – put your hand behind you on a barbell and lower your hips so you feel the
stretch through your shoulders and arms
· TRICEPS – with dumbbells, place them as if you were doing a behind the head
extension and let the weight pull down and stretch the tricep.
· QUADS – standing leg hold with your knees together and hops pushed through
· HAMSTRINGS/GLUTES – sit on the floor with your legs in front and lean forward to
your toes as far as you can, or do this standing, reaching down to your toes
· CALVES – with toes elevated and heels pointed down, feel the stretch along the calf
· BACK – hang from the chin bar, using straps so your grip doesn’t give out, add weight if
needed, or hang from a weights Lat pull machine
· ABS – you can do this by laying on your stomach and pushing your torso up with your
hands or holding the cable and stretching up.

WARM UP – It’s important to warm up before each session. The point with the warmup is to
prepare the muscles and not fatigue them, so in a session spend 5minutes using light
weights on the a few of the exercises to just increase heart rate and blood flow. For the first
exercise of the session do a longer warm up. I.e. if smith squat is the first exercise, do
something like the following
· Get in the gym, do a few reps on a light leg extension, a few on hack, and few
hamstring curls
· Get under the smith and do 6 reps empty bar (let’s say work set is with 40kgs each of
the smith) add 10kgs each side, do 4-5 reps
· Increase to 15kgs each side, do 3-4 reps
· Increase to 20kgs each side for 3 reps
· Increase to 30kgs each side for 2 reps
· Increase to 35kgs each side for 1 rep
· WORK SET…and the session begins

TERMINOLOGY:
Rest pause set– this is one set that has 3 short breaks, so if the rep range is stated as 8,5,3,
the aim is to fail at 8 reps, then take 20 seconds rest, fail at 5 reps, take 20 seconds rest and
then fail on 3 reps, keeping the weight the same for the whole set

6 by 4 set – this is where you will aim to perform 6 sets of 4 reps with 10 seconds rest in
between…pick a weight you can do for 15 straight reps…aim to complete at least 5 sets and

ADAM EDWARDS
failing on the 6th…so for example the first set of 4 should feel doable, then the second, third
and fourth should be progressively hard to complete, the fifth set you should only just be

able to complete and the sixth set you may not hit all 4 reps…if you only get 2, then next
time on the exercise stick to the same weight and aim to achieve all 6 complete sets…if you
can do more ten 4 reps on the sixth set then keep going to absolute failure and next time on
the exercise increase the weight.

Triple drop set – 3 failure points, dropping the weight each time

Quad drop set – 4 failure points, dropping the weight each time

WM=Widowmaker (20-30 reps to the death)

TEMPO/FORM/TENSION
On ALL exercises I want you to maintain tension, form and full control on both the eccentric
and concentric phase. Do not just move the weight for the sake of it. On the higher rep sets
especially really focus on reaching failure by contraction and squeezing the target muscle.
Unless stated, use a tempo pf 3010 on all exercises (3 second eccentric, 0 pause, 1 second
concentric, 0 pause).

During the session, keep intensity high, do not dither around and waste time, I want you to
feel exhausted by the end of the session. In terms of rest between sets, give yourself a few
minutes and enough time to fully recover and go at the next set with full power.

YOUR TRAINING PLAN! - There are 3 rotations...so do 1, then 2, then 3...then back to 1.

Legs 1
Lying Leg Curl RP 12-15 reps total
(Finish last attempt with 15-25 partials from the stretch position)

Squat 1 x SS 6-10 reps

(Moderate to wide stance here. Deep into the hole and explode up! Focus on power)

Leg Press RP 50-60 reps total

(Closer stance on these. No lockout with a controlled descent)

Stiff Leg Deadlift 1 x SS 10-12 reps

(Soft bend to the knees, force hips back, explode up though the hams and glutes. Focus on
the stretch on the negative)

Toe Press 1 x SS 12-15 reps

(5 second negative. 15 second stretch position, explosive positive, 5 second contraction
repeat)

ADAM EDWARDS
Push 1
Incline BB press RP 12-15 total reps
(A nice slow controlled negative, slight pause to eliminate inertia at the bottom and explode
up short of lock out)

Machine Press SS 10-12 reps

(Crank weight up HARD and contract at the top as hard as you can)

Cable Fly WM
(Hold contraction for 2 count. Pump pecs to the point where they feel like they’ll explode)

DB Side Raises WM + Drop set.

(20 reps + partials, half weight, then 20 reps, drop a third time + partials. Aim for a huge
pump)

Hammer Strength Shoulder Press RP 15-20 total reps

Close Grip Bench RP 25-30 total reps

(3 second negatives to really focus tension on your triceps)

Rope Press Down

(Free style these. Just go for a MASSIVE PUMP)

Pull 1
Lat Pulldown RP 15-20 total reps
(Drive elbows down, bar to nose/chin level)

Deadlift 2 x SS 4-6 /10-12 reps

(Thing big thick traps, and midback. Power off the floor!)

Rear delt machine fly RP 30-40 total reps

(EZ Bar Curl RP 20-25 total reps

Machine Curl WM
(Pump these out. Get the craziest most painful pump you can… then keep going)

Legs 2
Seated leg curl RP 15-20 total reps
(Finish last attempt with 15-25 partials from the stretch position)

Leg Press 2 x SS 10-12, 15-20 reps

(First set, feet wide and high on platform, second set, low and narrow stance)

Hack Squat 1 x WM

ADAM EDWARDS
(This set will be a grinder. No bouncing out of the bottom and go up just shy of lockout)

Glute ham raise 3 x SS (Failure)

(Full reps. your hams should feel like they’re going to tear off the bone... in a good way lol)

Seated calf raises RP 20-30 total reps

(5 second negative. 5 second stretch position, explosive positive, 5 second contraction
repeat)

Push 2
Flat Machine/Hammer Press RP 12-15 total reps
(Drive and squeeze. You know what to do. Be explosive)

Slight Decline Smith Press SS 8-10

(Same as machine press. I like a flat bench with a plate under the bottom here)

DB Fly WM
(Focus on the stretch with these)

BB Seated Military Press RP 15-20 total reps

(Bar no lower than chin to save shoulders. No lockout, keep tension on delts)

Cable single arm side raise 4 x SS 10-12

(Go one side after another here. No break in between. Max pump!)

Dips RP 15-20 total reps

(When you can total 20+, add weight)

Behind head cable extension 4 x SS 12-20

(The aim here is to finish them off. Deep stretch on each rep)

Pull 2
Barbell Row 2 x SS 6-10/12-15 reps
(Keep body rigid. I don’t mind a bit of swing/body English on heavy set. Drive elbows back
hard! Lighter set I want more focus on the contraction)

Hammer Strength underhand pull-down RP 12-15 total reps

(Crank Elbows in hard. Again, use a hammer strength machine here if you can)

Close Grip Pulldown SS 10-12 + WM

(Same as always with these but on the last rep of heavy set, hold stretch for 45-60 seconds)
DB Rear Laterals 4 x SS 20 reps
(4 sets to pump them as much as possible, make them count!)

Machine Curl RP 25-30 total reps

ADAM EDWARDS
(End with 10-15 partials from stretch at the end of the last attempt)

Barbell Curl WM - (Hold squeeze at the top for 2 seconds on these)

Legs 3
Single leg curl RP 12-15 total reps
(Finish last attempt with 15-25 partials from the stretch position)

Hack Squat 2 x SS 6-10/12-15

(Keep these very controlled and deep)

Front Squat/Safety bar Squat WM

(You won’t need to go heavy here. Quads will be fried. Either front squats or safety bar
squats)

Leg Extensions WM + 20-30 partials

(2 count at the top. Drive them up high! Lean back when you hit partials)

DB Stiff Leg Dead’s 1 x SS 10-12 Reps

(Hold stretch for 3 count. Don’t lock out keep tension)

Standing calf raise RP 20-30 total reps+ WM

(Controlled but normal reps here)

Push 3
Incline Smith RP 12-15 total reps
(A nice slow controlled negative, slight pause to eliminate inertia at the bottom and explode
up short of lock out)

Flat DB Press SS 10-12

(Pause at the bottom of each rep and explode up to full lockout flexing pecs at top. When
you hit failure, perform and isohold/static in the middle of the rep for 10-15 seconds)

Cable Fly WM
(Full stretch, full contraction. Blow up your chest)

Seated Side Laterals 4 x SS 20 reps

(Take 15-20 second breaks in between each set. Max pump is the aim here)

Seated DB Press WM
(Press until you can’t. pump style reps again keeping constant tension)
Single arm cable (palm up) WM + partials in the mid-range
(Pre pump your triceps before the RP set)

ADAM EDWARDS
DB Lying Extension (skull crusher) RP 20-25 total reps
(Now your triceps are pumped, these reps are all about the stretch. I like hitting them on an
incline bench)

Pull 3
T Bar row 2 x SS 6-8/10-12
(In the same fashion as Barbell rows from last session)

Body weight pull ups RP 12-15 total reps

(These are hard! That’s why I’ve put them in. If you need to, add weight with a weight belt)
Close Grip Pulldown SS x 10-12 + WM
(Elbows down, force the stretch at the top. arch lower back and pull to lower chest to fully
contract lats)

DB Hang and swing 3 x SS 40 reps

Seated DB Curl RP 20-25 total reps

(Incline bench, shoulders back. Both hands at the same time)

Hammer grip cable rope curl WM + Partials

(These are a good finisher and will blow up forearms too)

ADAM EDWARDS