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BEN PAKULSKI PRESENTS…

PRO LEVEL
PRINTABLE WORKOUT
SHEETS

José Rincón
Issued: 2014-11-19

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PRO LEVEL
PRINTABLE WORKOUT
SHEETS

LEGAL DISCLAIMER

The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The
information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning
this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician
and/or work with your physician throughout the duration of your time using the recommendations in the program, you are
agreeing to accept full responsibility for your actions.

By continuing with the program you recognize that despite all precautions on the part of Ben Pakulski Athletics, there are risks
of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks
and waive, relinquish and release any claim which you may have against Ben Pakulski Athletics, or its affiliates as a result of any
future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.

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PRO LEVEL
PRINTABLE WORKOUT
SHEETS

LEGAL DISCLAIMER

The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The
information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning
this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician
and/or work with your physician throughout the duration of your time using the recommendations in the program, you are
agreeing to accept full responsibility for your actions.

By continuing with the program you recognize that despite all precautions on the part of Ben Pakulski Athletics, there are risks
of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks
and waive, relinquish and release any claim which you may have against Ben Pakulski Athletics, or its affiliates as a result of any
future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.

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CALENDAR
DAY 4
DAY 1 DAY 2 DAY 3 DAY 5 DAY 6 DAY 7
PHASES (E.G COMMENTS
(E.G MON) (E.G TUE)  (E.G WED (E.G FRI) (E.G SAT) (E.G SUN)
THUR)
Chest Back Quads Biceps Triceps Hams OFF The idea is to train most body parts TWICE per week;
Front Delts Rear Delts Hams Chest Back Quads (extreme once heavy with the intent of mechanical damage
PHASE 1 Biceps Triceps (Abs/Core) Side Delts (Abs/Core) (Calves 1) high & high neurological stress, the 2nd workout will be
(Abs/Core) (Calves 1) Front Delts kcal day) focused on maximizing cell swelling & hyperemia
(Calves 2)
Chest Back Quads Biceps Triceps Hams OFF As Above
Front Delts Rear Delts Hams Chest Back Quads (extreme
PHASE 2 Side Delts Triceps (Abs/Core) Delts (Abs/Core) (Calves 2) high
Biceps (Calves 2) Side Delts kcal day)
(Abs/Core) (Calves 1)
OFF (mod- Chest Quads Side Delts Chest Hams OFF Power / Hypertrophy Phase
erate kcals Back (Calves 1) Arms Delts Quads
PHASE 3 (mod/low (Abs/Core) (Abs/Core) Rear Delts (Abs/Core)
carb)) Back
(Calves 2)
Chest Back Quads OFF Squat Arms OFF Strength / High Threshold Training
Side Delts Hams (Calves 2) Bench Side Delts
PHASE 4
(Calves 1) (Abs/Core) Deadlift (Calves 1)
(Abs/Core)
Chest Quads Hams OFF PHASE 6 (am + pm) (am + pm) Phase 5: Deload Phase (4 days)
Back Biceps Side Delts Chest Back Quads
PHASES
(Abs/Core) (Calves 2) Delts Delts Biceps Hams
5&6 + HIIT Triceps Triceps (Abs/Core) (Calves 2)
(Abs/Core) (Calves 1)
Back Quads (am + pm) Chest Quads Phase 6: Overreach / Hypertrophy (8 days)
Chest Hams Hams,Back Arms Hams
Arms (Calves 1) Side Delts (Calves 2) (Abs/Core) - -
(Abs/Core) Rear Delts
(Abs/Core)
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TERMINOLOGY
Reps: the number of times you raise and lower the resistance / weight

Sets: the number of times you repeat the prescribed number of reps

Tempo: the speed / pace at which you should aim to perform the various aspects of a rep, typically broken into 4 parts:

1. the ‘eccentric’ (negative) portion of the movement, i.e., when the muscle is lengthened in the direction of resistance e.g.,
lowering the weight when performing a bench press

2. the ‘concentric’ (positive) portion of the movement, i.e., shortening / contracting the muscle against the force of
resistance e.g., pressing the weight up during a bench press

3 & 4: the pauses taken following the completion of the concentric and eccentric portions of the rep respectively e.g., pausing /
resting at the 2 extremes, the top and bottom of a bench press

A tempo of ‘4-3-2-1’ for example would specify:

1. perform a 4 second eccentric

2. rest for
for 3 seconds
seconds following
following the eccentric
eccentric
3. perform a 2 second concentric
4. rest for 1 second following the concentric

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Isometric hold: For the purposes of this program, an isometric hold is employed following the concentric
portion of a rep (when the muscle is fully contracted) e.g; when your elbows are as far back as
possible during a bent over barbell row. The goal is NOT simply to hold against the direction in which
the resistance is pulling, but instead to contract / squeeze the working muscle as hard as possible
throughout the duration of the isometric, while remaining in the most maximally contracted position
possible.

1 1/2’s: If a set prescribes a target of 10 reps, perform 10 full reps (executed as normal) each followed
by a 1/2 rep in the strongest half of the range (typically following the eccentric). To elaborate: 1) begin
with the working muscle fully stretched / lengthened, the antagonist fully contracted 2) initiating
from the working muscle, perform the concentric, aiming to fully shorten it and to achieve a maximum
peak contraction at the opposite extreme 3) while still contracting throughout, perform the eccentric
to return to the beginning fully lengthened position 4) from here begin a further concentric however
this time only come to the half way point before returning once more to the start position. Using
barbell bicep curls for example - raise the weight, lower, bring up half way (to 90º of elbow flexion),
then lower; this = 1 rep of the protocol.

‘NOS’ + ‘NOS-eXtreme’ (intra-set stretching) sets: NOS sets comprise of 3

successive drop-sets following the completion of the final working set (only) of an exercise (unless
specified otherwise); allow no more than 10 seconds rest between them (ideally zero), plus decrease
in load by approximately 20% every drop aiming to achieve 5 - 8 reps on each. At the end of the final
full rep of the final set, end with as many partial reps as possible through to absolute failure. See the
videos if unsure.

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For NOS-X sets, follow the same protocol as above, though add in a 20 - 30 second maximally loaded
stretch following the last achievable rep of the working set and all subsequent drop-sets. Following
the stretch on the final drop-set, perform a contraction to finish (always finish on a contraction, not a
stretch). See videos if unsure .

BPak Strip Sets: (typically performed on equipment with selectorized pin loading)

Choose a weight with which you can execute approximately 8 to 10 reps of thegiven exercise.
Following the final rep, immediately drop the weight stack by a single pin and continue on (ensure to
rest only as long as it takes for you (or ideally someone else) to change the pin); repeat this process
until you reach the final / minimum weight plate of the stack!

Aim for 3 to 5 full reps on each drop, though be aware that achieving just 1 or 2 reps is normal...
remember, only the strong survive!

CS-6 Sets
(Cell Swelling-6): Typically using a compound movement, begin by performing 8 reps for the prescribed number
of sets (usually 2 - 4) taking 80 seconds rest between each. Following the last of the prescribed sets,
rest only up to 20 seconds max while dropping the weight by 10%, before continuing on aiming to
achieve a further 8 reps. Repeat this 20 second max rest / 10% drop process until you complete 6 of
these mini-sets; this will result in you having performed 8 to 10 TOTAL sets for the exercise. Note: the
goal between mini-sets is simply to gather your breath / energy and get back to it, this may be difficult
at first but your body will adapt very quickly. Also, take a moment to rehearse the entire protocol
in your head as it may sound more complicated than it is; keep in mind the goal is to maximize cell
swelling and lactate build-up.

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  Partials: When directed to perform partial reps, upon reaching failure at the end of each set of the
prescribed exercise (unless directed otherwise) aim to perform the prescribed number of partial reps
by simply working within whatever range can still be achieved; do not slack off and swing the weights,
continue to squeeze / contract the working muscle(s) as hard as you can throughout, just in the range
that you’re still able to achieve with good form.

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NOTES
How to Read
the Notations: note that each exercise has been assigned a letter, or letter plus number combination, the
purpose of which is to instruct you how to proceed from exercise to exercise during the workout. A couple
of examples should provide enough illustration as to how they are intended to be read:

1. If you see exercise ‘A’ on line 1 and exercise ‘B’ on line 2 for example, proceed as follows:
 - perform exercise ‘A’ for the prescribed number of sets, resting for the prescribed duration
between each
 - once all sets have been completed, rest for the same duration (unless specifically stated
otherwise)
 - move on to exercise ‘B’

2. If you see exercise ‘A1’ on line 1, exercise ‘A2’ on line 2, then exercise ‘B’ on line 3, proceed
as follows:
- perform set 1 for exercise ‘A1’
- immediately move on to exercise ‘A2’
(unless exercise ‘A1’ happens to have a prescribed rest period (rare))
- rest for the prescribed duration (for exercise ‘A2’) following the completion of the set
- repeat this back and forth process until all sets have been completed
- move onto exercise ‘B’

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Rest Period Between Exercises: unless specifically instructed otherwise, rest for the same duration
you rested between sets of the exercise just completed

Unilateral Movements: when an exercise is to be performed one side at a time (think ‘lunges’ for example),
the rep target depicted indicates the number of reps to perform per side, NOT in total; also, unless stated otherwise, take no rest
between switching from one side to the other

Incline / Decline Bench Angles: if / when no particular incline or decline bench angle is specified, feel
free to choose as per your preference (aim to use a variety of angles over time).

Intention: apply intention to all appropriate exercises regardless of whether it’s stated in the workout sheets or not; learn to
make using intention a habit! The videos all describe intention perfectly.

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ABS / CALVES
The below are optional, however I suggest incorporating them into your 40 day schedule (see calendar). Either add onto the end
of the appropriate prescribed workout, or, if so desired, perform in an entirely separate session (preferably later in the day a fter
completing the main workout).

* On one workout day, perform ab training, the next workout day train the calves; alternate back and forth throughout the program.

Abs:
- choose 3 ab exercises (ideally upper, lower and obliques) and rotate between them once failure is reached for a total of 10 minutes

- perform slow controlled reps (ideally 8-10 seconds each with 3-4 of those seconds spent applying a hard isometric in the
contracted position)

- take no more than 15 seconds rest if ever / whenever needed

- if you complete the prescribed 10 minutes without any pauses longer then those needed to switch exercises, add resistance /
weight next time out

* suggestions for exercises can be found in the ‘exercise library’ document if unsure.

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Calves:

Alternate between the 2 calf workouts below (dictated as ‘calves 1’ and ‘calves 2’ on the calendar):

Workout 1: perform the below routine with a straight-leg calf exercise

Workout 2: perform the below routine with a bent-knee calf exercise

* suggestions for exercises can be found in the ‘exercise library’ document if unsure.

Routine:

- set a timer and simply aim to perform as many reps as possible in 10 minutes

- use a 4-0-1-0 tempo

- try to minimize any rest throughout (zero ideally)

- aim to increase the weight by 5% used each week if appropriate

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CARDIO
Recommended (for all phases besides phase 6, the ‘overreaching’ phase):

- 1 x HIIT (High Intensity Interval Training) session per week (for the progression see the table below)

- 1 x steady-state (SS) cardio session per week: 6 out of 10 perceived work effort for 35 minutes each session.

(* the above frequencies are chosen for MAXIMAL muscle gain while optimizing body composition. If fat loss is your predominant goal,
start here and increase by ONE session each week alternating between HIIT and SS until a maximum of 5 sessions per week is reached
(no cardio to be performed in phase 6.)

Aim to perform the cardio on non-consecutive days whenever possible, plus, ideally in a separate session to your weight training (allow
a minimum of 4 hours apart if possible with the cardio coming later in the day with respect to the weight training). You may also
perform the sessions on scheduled ‘off‘ days, or, if you’re under time constraints, perform the cardio session immediately following the
weight training session if needs must (in this case, upon completing your last rep, consume 5 - 10 grams of BCAA’s and 30 - 60 grams
of carbs depending on your lean bodyweight (using a 120lb - 240lb scale) before then commencing with the cardio). If you are in the
over 12% for males/20% for females, do NOT take the carbs, the BCAA’s will suffice.

HIIT

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PERCEIVED EFFORT WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5

100% for the work intervals, 4 x 15 second max effort 5 x 15 second max effort 4 x 15 second max effort 6 x 15 second max effort 5 x 20 second max effort
slow pace for the ‘rest’ intervals with 2 minutes rest in with 2 minutes rest in with 90 seconds rest in with 90 seconds rest in with 90 seconds rest in
between between between between between

Notes regarding the HIIT session:

- the goal of the session is to achieve as much lactic acid accumulation as possible via maintaining continuous tension during the
intervals; keep this in mind and really push your limits! During the ‘rest’ period, maintain a slow enough pace to allow your heart-
rate to come down, though keep moving!

- perhaps the most optimal apparatus to use for performing the above HIIT protocol would be a stationary bike or a cross-trainer,
though if choosing / limited to a treadmill, perform using a very steep incline so that you are essentially walking as quickly as
possible while taking large strides (this does NOT mean a leisurely walk, hit and maintain the desired 100% intensity during those
intervals!). It is NOT advisable to sprint on a treadmill while using the HIIT protocol prescribed for this program.

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PHASE 1 - WORKOUT 1: CHEST / FR ONT DELTS / BICEP S DURATION: 68 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A Incline BB Bench Press (shoulder-width-grip) 4 8 4-0-1-0 80 secs
+ NOS
B Incline BB Bench Press (4" wider than shoulder width) 4 8 4-1-1-0 80 secs
(last set)
+ NOS-X
C Flat DB Flys 4 6 4-1-1-0 40 secs
(last set)
Cable Crossovers
D1 3 15 4-1-1-0
(bring cables from slightly below shoulder height to chin)
D2 Plyo Push-Ups 3 21 4-0-1-0
D3 Plate “Bus Driver” Front Raises 3 12 4-0-1-0 80 secs
E1 Two-Arm Standing Dumbbell Curls (MAX supination) 6* 12 4-0-1-1
+ NOS
E2 Prone 45º Barbell Spider Curls (elbows in) 6 8 4-0-1-0 40 secs
(last set)
2-second
F Barbell Preacher Curls 3 12 4-0-2-2 40 secs
isometric
* for the first 3 sets, shove the hands to the outside of the dumbbell, for the last 3 sets position hands in the middle of the dumbbell
+ Optional: abs / core

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PHASE 1 - WORKOUT 2: BACK / REAR DELTS / TR ICEPS DURATION: 62 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
Seated Cable Row (Outward intention)
A 4 10 * 4-0-1-2 40 secs
(Shoulder-width grip, bar to stomach)
14,10,7
B Bent Barbell Rows (outward intention) 7 4-0-1-0 40 secs
7,10,14,21
+ NOS-X
C Reverse Grip (Assisted or bands) PullUps 4 10 4-0-1-0 40 secs
(last set)
D Supine 60º Incline Cable Pulldowns 4 10 4-0-1-0 40 secs
+ NOS
E1 Bent Over Dumbbell Lateral Raises 4 10 4-0-1-0
(last set)
+ NOS
E2 Bent Over Cable Lateral Raises 4 10 4-0-1-0 40 secs
(last set)
2 sec
F1 Double-Rope Tricep Pressdowns with elbows back 3 15 4-0-1-2
isometric
F2 Decline (slight) Barbell Tricep Extensions 3 7 4-0-1-0 40 secs
G Overhead Dumbbell Tricep Extensions 3 10 4-0-1-0 80 secs
* 2 second isometric holds each rep, plus 5 partials at the end of each set
+ Optional: calves

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PHASE 1 - WORKOUT 3: QUADS / HAMS DURATION: 63 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
5-7second
A Leg Extensions 3 7 4-0-1-(5-7) 40 secs
isometric
80 (0
One-Leg Leg Press - feet high
B 3 21 4-0-1-0 between
(OR Drop Box Lunge w/h Low Cable resistance)
legs)
21, 14, 10
C Barbell Back Squats 6 4-0-1-0 80 secs
10, 10, 10
+ NOS
D Leg Press (feet low) 4 10 4-0-1-0 80 secs
(last set)
Avoid
E Seated Leg Curls 3 21 4-0-1-0 40 secs
Failure
F Lying Leg Curl - Body Extended 7 7 * 4-0-1(2)-0 40 secs
* 2 second pause at 30º on the concentric - Initiate with the hamstrings; i.e, pause for 2 seconds at 30º on the way up, then finish the rep.
+ Optional: abs / core

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PHASE 1 - WORKOUT 4: BICEPS / CHEST / SI DE DELTS +

DURATION: 64 MINS
FRONT DELTS
TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
5 second
A1 Barbell Preacher Curls 4 7 4-0-1-5
isometric
+ NOS-X
A2 Incline Dumbbell Curls 4 7 4-0-1-0 40 secs
(last set)
0 (40 after
B One-Arm High Cable Curls 4 15 4-0-1-0
final set)
C Incline Dumbbell Press 4 15 4-0-1-0 40 secs
7 second
D Flat Dumbbell Press with internal rotation 4 15 7-1-2-1 40 secs
eccentric
E1 Prone 75º Incline Dumbbell Lateral Raises 4 15 4-0-1-0
Bent-Over Cable Lateral Raises
E2 4 15 2-1-1-1
(right across body, elbows locked)
Standing Cable Lateral Raises
E3 4 15 4-0-1-0 80 secs
(straight-arms, no movement at elbow)
+ Optional: calves

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PHASE 1 - WORKOUT 5: TRICEPS / BACK DURATION: 66 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A Incline (slight) Barbell Tricep Extensions 7 7 4-0-1-0 80 secs
+ NOS
B Seated Overhead Cable Tricep Extensions 3 8 4-0-1-0 40 secs
(ALL sets)
+ NOS
C Bench Tricep Dips 3 8 4-0-1-0 40 secs
(ALL sets)
12,8,6
D Deadlifts (bent-knee) with orange bands 6 4-0-1-0 40 secs
12,8,6
2 second
E1 Wide-Grip Pull-Ups 4 10 4-2-1-0
stretch
E2 Reverse-Grip Pulldowns (outward intention) 4 14* 4-0-1-0 40 secs
** note the
F Machine Row (any) (maximal intention) 3 3 ** 10-3-10-0 80 secs
tempo
“* sets 1 & 2: 14 vertical, sets 3 & 4: 14 leaning back
+ Optional: abs / core

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PHASE 1 - WORKOUT 6: HAMSTRINGS / QUADS DURATION: 61 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A Lying Leg Curls - Body Extended 7 7 4-0-1-0 80 secs
B1 Dumbbell Lunges - DB’s slightly in front of knees 4 7,7,14,14 * 4-0-1-0
B2 Dumbbell Squats - DB’s beside hips 4 7,7,14,14 4-0-1-0 40 secs
4 second
C Glute-Ham Raises OR Barbell Glute Bridges 4 7,14,7,14 4-0-1-4 40 secs
concentric
D1 Stiff-Leg Deadlifts 4 21 4-0-1-0
Step-Ups w/h Low Cable resistance (21 reps with 1 leg, then
D2 4 21 4-0-1-0 80 secs
the other)
* The two exercises of the superset should NOT have the same weight. The first 7 (of set 1 for example) should elicit failure, as should the 2nd 7 reps of (set 1) B2
+ Optional: calves

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PHASE 2 - WORKOUT 1: CHEST / FRONT + SIDE DELTS / BICEPS DURATION: 61 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A 30º Incline Dumbbell Press 4 10 4-0-1-0 40 secs
+ 5 partials
B 60º Incline Dumbbell Press 4 10 4-0-1-0 40 secs
(all sets)
+ NOS-X (last
C1 Flat Dumbbell Flyes 3 8 4-0-1-0
set)
Cable Crossovers
+ BPak Strip
C2 (cable height high, hands together in front of thighs 3 10 4-0-1-0 80 secs
Sets
at the bottom)
2 sec
D1 Floor Lying Cable Front Raises 3 10 4-0-1-2
eccentric
D2 Standing Two-Arm Cable Lateral Raises 3 15 3-0-1-0 40 secs
BB Preacher Curls 5 sec
E1 6 10 4-0-1-5
(stop just short of forearm reaching 90º at the top) eccentric
+ partials to
E2 Incline Dumbbell Curls 6 10 3-0-1-0 40 secs
failure
+ Optional: abs / core

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PHASE 2 - WORKOUT 2: BACK / REAR DELTS / TRICEPS DURATION: 62 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
+ NOS-X (last
A1 Wide Grip (Assisted or bands) Pull Ups 6 8 4-0-1-0 40 secs
set)
A2 Reverse-Grip Barbell Rows (outward intention) 6 8 4-0-1-0 40 secs
2 second
B1 Machine Row (ideally hammer) 4 12 4-0-1-2
isometric
+ 10 partials
B2 Reverse Pec Deck (for rear delts, not the back) 4 10 4-0-1-0 40 secs
(all sets)
7,7,7
C Deadlifts (bent-knee) 5 4-0-1-0 40 secs
14,21
D Lying Barbell Tricep Extensions 5 15 1 1/2’s * 4-0-1-0 80 secs
E Overhead Rope Extensions 4 10 4-0-1-0 40 secs
* perform the 1/2 rep from the bottom
+ Optional: calves

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PHASE 2 - WORKOUT 3: QUADS / HAMS DURATION: 68 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A Barbell Back Squats 6 8 4-0-1-0 2 mins
Heels elevated Dumbbell Squats 6 second ec-
B 6 12 6-0-2-0 80 secs
(DB’s in front of knees) centric
Barbell Reverse Lunges
C 3 10 1 1/2’s* 4-0-1-0 40 secs
(all reps on one side, then the other)
D1 Lying Leg Curls - Body Extended 6 6 4-0-1-0
+ 10 partials
D2 Lying Leg Curls - Body Flexed 6 10 4-0-1-0 40 secs
(all sets)
+ 5 partials
E Barbell Glute Bridges 3 21 4-0-1-4 40 secs
(all sets)

*perform the ½ rep at the bottom

+ Optional: abs / core

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PHASE 2 - WORKOUT 4: BICEPS / CHEST / DELTS DURATION: 61 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
Reverse Grip Pull-Up 10 sec 40 (this is
A1 5 3 10-1-2-0
(bicep emphasis - ensure full contraction) eccentric correct)
Decline (slight) DB Press
A2 5 8 * 4-0-1-0 40 secs
(hands 2” outside of elbows throughout)
Incline Alternating DB Curls
B1 4 8 4-0-1-0
(non-working arm held in contraction)
+ NOS-X (last
B2 45º Incline Dumbbell Press 4 8 4-0-1-0 40 secs
set)
Alternating Concentration Curls
C1 4 8 4-0-1-0
(focus on max supination)
Cable Crossovers (cables highest setting, hands
C2 4 15 4-0-1-0
together in front of thighs at the bottom)
C3 Pushups 4 21 4-0-1-0 80 secs
Seated Vertical Dumbbell Press-strict
D1 4 15 4-0-1-0
(abs shortened)
Prone Seated DB Lateral Raises + 5 partials
D2 4 12 4-0-1-0 40 secs
(chest pressed into ‘vertical’ bench) (all sets)
* bottom half reps only, plus NOS-X after last set
+ Optional: calves

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PHASE 2 - WORKOUT 5: TRICEPS / BACK DURATION: 69 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
Cable Cross Tricep Extension 5 15 * 4-0-1-0 40 secs
A
with elbows retracted (strict/no cheating)
Neutral-Grip Pulldowns - Vertical 4 8 4-0-1-0
B1
(outward intention on the eccentric)
Neutral-Grip Pulldowns - 45º Lean back 4 12 4-0-1-0 80 secs
B2
(outward intention on eccentric)
Tricep Pressdowns 4 10 + NOS-X 4-0-1-0 80 secs
C
(last set)
D Deadlift (bent-knee) 4 7,7,14,21 4-0-1-0 40 secs
Machine Rows (any) 4 8 + NOS-X 4-0-1-2
E1
(last set)
Bodyweight Parallel Bar Dips - Feet in Front 4 To Failure 4-0-1-0 40 secs
E2
(slight forward lean)
* 1 1/2’s (the 1/2’s should be in the top half of this movement)
+ Optional: abs / core

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PHASE 2 - WORKOUT 6: HAMSTRINGS / QUADS DURATION: 63 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
Glute-Ham Raises OR Lying Leg Curls
A 5 12 4-0-1-1 40 secs
(body extended)
0 (80 after
B One Leg Leg Press (downward intention) 4 21 4-0-1-0
final set)
C Leg Press - Feet Wide (inward intention) 5 15 1 1/2’s* 4-0-1-0 40 secs
+ NOS-X
D Hack Squat with feet & knees together / touching 3 8 4-0-1-0 40 secs
(last set)
Step-Ups (15 on one side, then the other, no rest in
E 4 15 4-0-1-0 40 secs
between)
* perform the ½ rep at the bottom
+ Optional: calves

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PHASE 3 - WORKOUT 1: CHEST / BACK DURATION: 61 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
40 (this is
A1 Flat Barbell Bench Press with orange bands 6 6 6-0-1-0
correct)
A2 Bent Barbell Rows (outward intention) 6 8 4-0-1-0 40 secs
B Incline Dumbbell Press 4 8 + CS-6 Sets 4-1-1-1 80 secs
Seated Cable Rows Sitting on 9” Elevation (Outward 5 partials
C 4 10 6-0-3-0 40 secs
Intention) (all sets)
D1 Flat Dumbbell Flys 4 8 6-0-1-0
D2 Two-Arm Bent-Over Dumbbell Rows 4 8 4-0-1-0 40 secs
Stick to rest
E Deadlift (bent-knee) 6 12 4-0-1-0 40 secs
period!
+ Optional: abs / core

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PHASE 3 - WORKOUT 2: QUADS / HAMS DURATION: 61 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
6x6
A Barbell Front Squats 6+1 4-1-1-1 2 mins
1x25
4x8
B Leg Press (feet low) 4+1 * 4-0-1-0 40 secs
1x40
Alternating Barbell Lunges - lean forward at the hip
C1 4 10 1 1/2’s 4-0-1-0
(glute emphasis)
C2 One-Leg Lying Leg Curls - Hips Extended 4 21 4-0-1-0 40 secs
D Barbell Stiff-Leg Deadlifts 6 21 4-0-1-0 40 secs
* following the final rep of each set, perform 10 partials at top of the movement (lock the safety racks and only perform the reps above the racks for safety)
+ Optional: calves

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PHASE 3 - WORKOUT 3: SIDE DELTS / ARMS DURATION: 61 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A1 Seated Dumbbell Lateral Raises 5 8 4-0-1-0
A2 Cable Lateral Raises 5 8 4-0-1-0 40 secs
Reverse Grip Pull-Ups 6 second
B 5 6 6-0-1-0 80 secs
(bicep emphasis - ensure full contraction) eccentric
1-Arm DB Pronation / Supination Preacher Curl (no 2 second
C 5 6 4-1-1-2 40 secs
shoulder rotation) isometric
2 second
D1 Standing Barbell Reverse Curls 5 8 4-0-1-2
isometric
2 second
D2 Standing Barbell Curls (palms up as normal) 5 8 4-0-1-2 40 secs
isometric
E Lying Barbell Tricep Extensions 5 8 4-0-1-0 40 secs
 BPak Strip
F Machine Tricep Dips 3 10 Sets(all 4-0-1-0 80 secs
sets)
+ Optional: abs / core

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PHASE 3 - WORKOUT 4: CHEST / DELTS / BACK DURATION: 69 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
4x6
A 45º Incline Dumbbell Press 4+1 4-0-1-0 80 secs
1 x 20
B Flat Barbell Bench Press 3 8 + CS-6 Sets 4-0-1-0 80 secs
+ NOS-X
C 30º Incline Dumbbell Flys 3 8 4-0-1-0 40 secs
(last set)
D1 Seated Dumbbell Overhead Press 3 12 4-0-1-0
D2 Bent Over Dumbbell Lateral Raises 3 12 * 4-0-1-0 40 secs
E Reverse Grip Pull Ups (with orange band) 4 8 4-0-1-0 80 secs
F1 Bent Barbell Rows 5 8 4-0-1-0
F2 Deadlifts (bent-knee) 5 8 4-0-1-0 2 mins
* following the final rep of each set, perform one drop set with a 20% decrease in weight aiming for 5 - 8 reps
+ Optional: calves

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 pro level
Printable Workout Sheets

PHASE 3 - WORKOUT 5: HAMS / QUADS DURATION: 61 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS

+ 10 partials
A Lying Leg Curls - Body Extended 6 6 4-0-1-0 40 secs
(all sets)
Leg Press - Feet Narrow
B1 4 10 4-0-1-0
(feet and knees touching)
B2 Leg Press - Feet Wide 4 10 1 1/2’s* 4-0-1-0 80 secs
Wide Stance Barbell Back Squats
C 8 8 4-0-1-0 80 secs
(glute emphasis)
D1 Heels Elevated Dumbbell Squats 5 15 4-0-1-0

D2 Stiff leg Dumbbell Deadlift - Toes Elevated 5 21 4-0-1-0 80 secs

* perform the ½ rep at the bottom
+ Optional: abs / core

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PHASE 4 - WORKOUT 1: CHEST / SIDE DELTS DURATION: 62 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A 30º Incline Dumbbell Press 5 6 3-0-1-0 80 secs
B 60º Incline Dumbbell Press 3 10 3-0-1-0 80 secs
C1 Incline Barbell Bench Press with inward Intention 6 8 4-0-X-0
21
C2 Plyo Pushups 6 * 4-0-1-0 80 secs
(or failure)
D Dumbbell Overhead Press 4 8 4-0-2-0 80 secs
45º Incline Side Lying One-Arm Dumbbell Lateral 0 (40 after
E 3 12 4-0-1-0
Raises final set)
+ NOS
F Seated Two-Arm Dumbbell Lateral Raises 3 21 4-0-1-0 40 secs
(last set)
* 3 sets narrow hand spacing, 3 sets wide
+ Optional: calves

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Printable Workout Sheets

PHASE 4 - WORKOUT 2: BACK / HAMS DURATION: 64 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
+ NOS
A Bent Barbell Rows (outward Intention) 6 8 3-0-1-0 2 mins
(last set)
B One-Arm Dumbbell Rows 3 6 3-0-1-0 80 secs
+ NOS-X
C Incline Prone Two-Arm Dumbbell Rows 3 8 3-0-1-1 80 secs
(last set)
+ 10 partials
D Lying Leg Curls - Body Extended 6 6 3-0-1-0 80 secs
(all sets)
E Deadlifts (bent-knee) 5 5 4-0-1-0 2 mins
+ Optional: abs / core

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PHASE 4 - WORKOUT 3: QUADS DURATION: 60 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A Barbell Front Squats - Heels Elevated 1-2” 4 8 4-0-1-0 2 mins
+ NOS-X
B Dumbbell Squats (DB’s beside hips) 4 8 3-0-1-0 80 secs
(last set)
Bulgarian Split Squats - front foot on a 6” box (back 0 (2m after
C 4 21 4-0-1-0
foot on bench) final set)
note the
D Leg Press (feet low) 3 6 6-0-6-0 80 secs
tempo
BPak Strip
E Leg Extensions 3 8 Sets(all 4-0-1-0 80 secs
sets)
+ Optional: calves

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PHASE 4 - WORKOUT 4: SQUAT / BENCH / DEADLIF T DURATION: 53 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
8,6,4
A Barbell Back Squats (yes, squats again!) 6 4-0-1-0 2 mins
8,6,4
10,8,6
B Bench Press (with red bands) 6 3-0-1-2 2 mins
10,8,6
C1 Wide-Grip Pull-Ups (weighted if necessary) 7 7 3-0-3-0
C2 Deadlifts (bent-knee) 7 7 3-0-3-0 2 mins
+ Optional: abs / core

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PHASE 4 - WORKOUT 5: ARMS / SIDE DELTS DURATION: 52 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
40 (80
A Standing Barbell Curls 4 8 4-0-1-0 after final
set)
Reverse-Grip DB Preacher Curls (pronated) - avoid
B1 3 10 4-0-1-0
shoulder rotation
Dumbbell Preacher Curls
B2 3 12 4-0-1-0 40 secs
(supinated - palms up)
+ NOS-X (last
C Incline Dumbbell Curls 3 8 3-1-1-2 40 secs
2 sets)
+ NOS-X (last
D Tricep Pressdowns 3 15 4-0-1-0 40 secs
2 sets)
Cable Crossovers (cable height high, hands together
E1 3 10 4-0-1-0
in front of thighs at the bottom)
BPak Strip
E2 Seated Dumbbell Lateral Raises 3 10 3-0-1-1 80 secs
Sets(all sets)
+ Optional: calves

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 pro level
Printable Workout Sheets

PHASE 5 - WORKOUT 1: CHEST / BACK DURATION: 49 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
40 (this is
A1 Flat Barbell Bench Press 4 10 4-1-1-0
correct)
A2 Wide-Grip Pull-Ups 4 10 4-1-1-0 40 secs
4 sec
B1 Incline Dumbbell Flys 3 10 4-0-4-0
concentric
B2 Reverse-Grip Pull-Ups with orange bands 3 10 4-0-1-0 80 secs
C Incline Dumbbell Press 3 15 1 1/2’s* 4-0-1-0 40 secs
D Two-Arm Bent-Over Dumbbell Rows 3 10 4-0-1-0 40 secs
Cable Crossovers
E1 (cable height high, hands together in front of thighs 2 10 4-0-1-0
at the bottom)
Cable Crossovers (step forward and extend arms in + NOS-X
E2 2 10 4-0-1-0 40 secs
front to chin height) (last set)
3 second
F Machine Rows (any) 3 10 4-0-1-3 40 secs
isometric
* perform the ½ rep at the bottom
+ Optional: abs / core

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PHASE 5 - WORKOUT 2: QUADS / BICEPS DURATION: 61 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A Leg Press (feet low) 4 15 4-0-1-0 2 mins
B Leg Extensions 3 15 4-0-1-0 2 mins
Reverse Lunges 6 sec 0 (40 after
C 3 15 6-0-2-0
(all reps on one side, then the other) eccentric final set)
+ NOS-X
D Incline Dumbbell Curls 3 8 4-0-1-0 40 secs
(last set)
Seated Alternating Dumbbell Curls 0 (2m after
E 3 15 4-0-1-0
(all reps one arm, then the other) final set)
Low Cable, Standing Cable Curls + NOS-X
F 3 15 4-0-1-0 40 secs
facing away from apparatus (last set)
+ Optional: calves

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PHASE 5 - WORKOUT 3: HAMS / DELTS / TRICEPS DURATION: 61 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
Glute-Ham Raises
A 3 15 4-0-1-0 80 secs
(squeezing a 2-3" ball between knees)
Single-Leg Lying Leg Curls + 10 partials 0 (2m after
B 3 10 4-0-1-0
(2 - 3" ball between knees) (all sets) final set)
+ NOS-X
C Stiff-Leg Dumbbell Deadlifts (toes elevated) 3 21 4-0-1-0 80 secs
(last set)
D1 Seated Dumbbell Lateral Raises 3 6 4-0-1-0
+ 10 partials
D2 Standing Cable Lateral Raises 3 15 4-0-1-0 80 secs
(all sets)
E Dumbbell Overhead Press 3 8 4-0-1-0 40 secs
F Lying Barbell Tricep Extensions 3 21 4-0-1-0 40 secs
G1 Overhead Rope Extensions 3 15 4-0-1-0
G2 Close-Grip Pushups 3 21 4-0-1-0 40 secs
+ Optional: abs / core

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*** PAY CLOSE ATTENTION TO THE PRESCRIBED REST PERIODS THIS PHASE, DO NOT EXCEED THEM!!! ***

PHASE 6 - WORKOUT 1: CHEST / DELTS / TRICEPS DURATION: 77 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS

+ NOS
A Flat Dumbbell Press 4 6 4-0-1-0 80 secs
(last set)
+ NOS-X (last
B 30º Incline Dumbbell Press 3 10 4-0-1-0 40 secs
set)
+ NOS
C Incline Barbell Bench Press 3 12 4-0-1-0 80 secs
(last set)
+ NOS-X (both
D Flat Dumbbell Flys 2 10 4-0-1-0 80 secs
sets)
E 75º Incline “Standing” Prone Lateral Raises 3 12 1 1/2’s* 4-0-1-0 40 secs
+ NOS
F One-Arm Bent Over Cable Laterals 3 15 4-0-1-0 40 secs
(last set)
G 60º Incline Supine (palms up) Front Raises 2 15 4-0-1-0 40 secs

H1 Close-Grip Bench Press with Thin Bands 4** 12 4-0-1-2

+ NOS-X (last
H2 Overhead Rope Extensions 2 21 4-0-1-0 40 secs
set)
* perform the ½ rep at the bottom
**following the completion of the superset (2 rounds), perform 2 additional sets of H1 taking 40 seconds rest between
+ Optional: calves

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Printable Workout Sheets

*** ALL ‘A.M’ WORKOUTS THIS PHASE ARE INTENDED TO BE EXCITATORY, KEEP THE WEIGHTS ON THE HEAVY SIDE AND BE EXPLOSIVE (THOUGH
KEEP FORM PERFECT OF COURSE) ***

PHASE 6 - WORKOUT 2 (AM): BACK / BICEPS DURATION: 64 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
21,14,7, 2 min (this is
A1 Deadlift (bent-knee) with Orange Bands 6 4-0-1-0
7,14,21 correct)
Reverse-Grip Pull-Ups with 2 Orange Bands
+ NOS-X
A2 (for NOS-X: bodyweight, then 1 band, then 2 bands, 6 8 3-0-1-0 80 secs
(last set)
done)
+ NOS-X
B One-Arm Dumbbell Rows 4 12 4-0-1-0 40 secs
(last set)
6 second
C Incline Dumbbell Curls 3 6 6-0-1-0 80 secs
eccentric
Standing Elbows High BB Curls (drive elbows
D 5 8 4-0-1-0 80 secs
together)
+ Optional: abs / core

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PHASE 6 - WORKOUT 2 (PM): BACK / BICEPS DURATION: 66 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
+ NOS-X
A1 60º Incline Supine Overhead Reverse-Grip Pulldowns 4 15 4-0-1-0
(last set)
+ 5 partials
A2 Seated Cable Rows 4 15 4-0-1-0
(all sets)
Reverse-Grip Pulldowns
A3 4 15 4-0-1-0
(slight backward lean from hips, not spine)
6 second
A4 Incline Prone Two-Arm Dumbbell Rows 4 8 4-0-1-6 80 secs
isometric
One-Arm Dumbbell Rows + NOS-X
B 4 12 4-0-1-0 80 secs
(no rest between arms) (last set)
C1 Two-Arm High Cable Curls 3 15 4-0-1-0
+ NOS
C2 Prone Barbell Spider Curls 3 12 4-0-1-0
(last set)

C3 Low Cable, Cable Curls facing away from apparatus 3 21 4-0-1-0 80 secs
+ Optional: abs / core

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Printable Workout Sheets

PHASE 6 - WORKOUT 3 (AM): QUADS / HAMS DURATION: 61 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
Single Leg Leg Press OR Reverse Lunges 0 (80 after
A 4 15 4-0-1-0
(DB’s besides hips) final set)
B Barbell Back Squats 6 8 4-0-1-0 2 mins
bottom half
C Dumbbell Squats - Heels Elevated 4 21 4-0-1-0 40 secs
reps only
D Seated Hamstring Curls OR Glute-Ham Raises 3 21 4-0-1-0 40 secs
+ NOS
E Barbell Stiff-Leg Deadlifts 3 15 4-0-1-0 40 secs
(last set)
+ NOS
F Leg Press (feet high, wide and externally rotated) 4 12 4-0-1-0 40 secs
(last set)
+ Optional: calves

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PHASE 6 - WORKOUT 3 (PM): HAMS / QUADS DURATION: 60 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
0 (2m after
A Barbell Reverse Lunges (all one side then the other) 4 21 1 1/2’s* 4-0-1-0
final set)
B1 Barbell Front Squats 4 15 3-0-1-0
B2 Barbell Back Squats 4 10 4-0-1-0
Leg Press - Feet High & Wide
B3 4 15 4-0-1-0
(glute / hamstring emphasis)
B4 Lying Leg Curls - Body Extended 4 6 4-0-1-0
+ 10 partials
B5 Lying Leg Curl - Body Flexed 4 6 4-0-1-0
(all sets)
B6 Dumbbell Walking Lunges 4 15 4-0-1-0 3 mins
* perform the ½ rep at the bottom
+ Optional: calves

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PHASE 6 - WORKOUT 4: BACK / CHEST / ARMS DURATION: 71 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
Underhand 1-Arm DB Rows
A1 5 10 4-0-1-0
(externally rotate so palm faces forward)
A2 Flat Dumbbell Bench Press 5 12 4-1-1-1 40 secs
* note the
B1 Seated Cable Rows (shoulder-width grip) 4 10 * 5-0-2-2
tempo
B2 60º Incline Dumbbell Press 4 10 4-0-1-0 40 secs
Reverse-Grip Pulldowns ** note the
C1 3 15 ** 4-4-4-0
(FULL retraction and depression) tempo
C2 Plyo Pushups 3 21 4-0-1-0 40 secs
+ NOS-X
D1 Overhead Rope Extensions 3 12 4-0-1-2
(last set)
+ NOS-X
D2 Incline Dumbbell Curls 3 12 4-0-1-0 40 secs
(last set)
+ NOS
E Standing Barbell Curls 3 12 4-0-1-0 40 secs
(last set)
+ Optional: abs / core

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Printable Workout Sheets

PHASE 6 - WORKOUT 5: QUADS / HAMS DURATION: 61 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A Leg Press (feet low) 4 8 + CS-6 Sets 4-0-1-0 80 secs
B Leg Extensions 4 8 + CS-6 Sets 4-0-1-0 80 secs
BPak Strip
C Lying Leg Curls - Body Extended 4 10 Sets 4-0-1-0 80 secs
(all sets)
D Glute-Ham Raises 5 8 4-0-1-0 40 secs
+ Optional: calves

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Printable Workout Sheets

PHASE 6 - WORKOUT 6 (AM): HAMS / BACK / SIDE DELTS DURATION: 58 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A Stiff-Leg Deadlifts 4 21 4-0-1-0 80 secs
+ NOS
B Deadlifts (bent-knee) 4 8 4-0-1-0 80 secs
(last set)
+ NOS
C Reverse-Grip Pull-Ups (assisted or bands) 4 8 4-0-1-0 80 secs
(ALL sets)
+ NOS
D Seated Dumbbell Lateral Raises 4 8 4-0-1-0 80 secs
(ALL sets)
+ Optional: abs / core

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PHASE 6 - WORKOUT 6 (PM): REAR DELTS / BACK / HAMS DURATION: 62 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
A1 Bent Over Dumbbell Lateral Raises 4 12 4-0-1-0
+ NOS
A2 Bent Over Cable Lateral Raises(chest up) 4 12 4-0-1-0 40 secs
(last set)
2 Sec
B Reverse-Grip Pulldowns 4 10 4-2-1-0 40 secs
Stretch
C Straight-Arm Cable Pullovers 4 21 4-0-1-0 40 secs
+ NOS
D Bent Barbell Rows (outward intention) 6 8 4-0-1-0 40 secs
(last set)
E1 Lying Leg Curls - Toes out 5 12 4-0-1-0
E2 Lying Leg Curls - Toes neutral 5 12 4-0-1-0
E3 Lying Leg Curls - Toes In 5 12 4-0-1-0 80 secs
+ Optional: abs / core

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Printable Workout Sheets

PHASE 6 - WORKOUT 7: CHEST / ARMS DURATION: 82 MINS

TARGET
EXERCISE SETS * TEMPO REST SET / WEIGHT / REPS
REPS
Flat BB Bench Press with thin red bands + NOS
A 6 12 4-0-1-2 40 secs
(3 sets narrow-grip, 3 sets 4” wider) (last set)
+ NOS-X
B1 Incline Dumbbell Press 4 10 4-0-1-0
(last set)
B2 Cable Crossovers 4 10 4-0-1-2 40 secs
40 (this is
D1 Plyo Pushups 4 15 4-0-1-0
correct)
D2 Pushups 4 15 4-0-1-0 40 secs
+ NOS
E Machine Preacher Curls 4 12 4-0-1-2 40 secs
(last set)
F Incline Dumbbell Curls 3 21 4-0-1-0 40 secs
G1 Standing Barbell Reverse Curls 3 10 4-0-1-0
G2 Standing Barbell Curls 3 10 4-0-1-0 40 secs
Reverse-Grip Tricep Pushdowns + NOS-X
H 5 8 4-0-1-1 40 secs
(cambered or E.Z bar) (last set)
+ Optional: calves

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