Q&A Nutrition

In Collaboration with 1MR

Exercise Library here
Exercise Library here
Exercise Library here
Written by IFBB Wellness Athlete Emma Currivan
 Welcome to your Journey to being a
“BODYBUILDING BAD-ASS”

Welcome to the Bodybuilding BadASS Programme! The

aim of this programme is to help you build a well-
balanced, incredible physique, with some juicy glutes,
wham legs and an athletic-looking upper body.
--
The training split is centred around the key movement
patterns, with the idea that you will get strong as hell at
them (yes ladies, we will be stronger than the men).
Train hard, recover harder, and watch your body
transform!
 Terminology
Sets:
Sets refers to the number of times you repeat the same exercise. For example, 3 x 10-12 reps would mean that you will be
performing 10-12 reps of a particular exercise 3 times in total.

Reps:
Reps refers to the number of times you will do the exercise. For example, if the program said 3 x 10-12 reps for a split squat, that
would mean that you do 10-12 split squats for each of the 3 sets.

Warm Up Sets:
Sets far away from failure, where you increase load up to your working load. The aim is to prime the nervous system and muscle to
work, NOT to tax the muscle

Working Sets:
Max effort sets, up to at least 1-2 reps shy of failure.

Tempo:
Speed of reps, given as W-X-Y-Z format, where W = eccentric/lowering, X = lengthened position, Y = concentric/lifting, Z =
shortened position.

Rest Pause:
One working set taken to multiple failure points to maximise muscular damage. Written as ex. 12-15-RP-RP.
You will be given a specific rep range to initially reach mechanical failure in, rest for 30secs then repeat this until the prescribed
volume goal has been attained.

Drop Set:
If your programme says 2 x 10-12 + drop, this means that on the FINAL SET ONLY you will be doing a drop set. You will still take
your final set to failure and then immediately drop 20% off the load, then immediately begin to perform as many reps as you can
until you reach failure.
 Your Training Plan
Day 1 2 3 4 5 6 7

Upper Upper
Glutes & Glutes & Quads &
Training focus (push REST (pull REST
hamstrings quads hamstrings
dominant) dominant)

PHASE + FREQUENCY
You will run with a training set up of 2-1-2-3 (2 days training, 1 day rest, 3 days training, 1 day rest) to allow for maximum recovery. Enough rest days to
recover and enough training days to progress.

GOAL
To build a bad-ASS physique, of course! This program will allow you to build that hourglass shape, with volume being driven towards the glutes, quads
and hamstrings primarily, but also to your upper body, to create the illusion of a tiny waist.

RECOMMENDED PROGRAMME LENGTH

I suggest running this programme for 6-8 week blocks, depending on your recovery capacity, before deloading (either taking 5 days off completely OR a
week of reduced volume, doing 1 set per exercise). Signs to look out for that you may need a deload include stalling/regressing exercises for several
rotations; reduced motivation to train; picking up injuries/niggles; reduced appetite and poor digestion; poor sleep.

ADDITIONAL NOTES
Your plan will run over 1 rotation to allow consistent progress week on week, there is a day rest after the MOST taxing session to allow greater
autonomic balance.

Tempos are prescribed to ensure YOU control the load at each point of the rep, the aim here is to maximise muscle damage and therefore encourage
hypertrophy, not just to simply move the load from A to B. We always want to ensure we train with intent and good form to elicit growth.

Access to an exercise library to help explain each exercise to you is available here and on each page of your training plan
 Glutes and Hamstrings
Warm Up Working Intensity Alternative exercise
Exercise Reps Tempo REST (S) Exercise Description
Sets Sets (RPE) options

Slight hinge forward at torso; pull down hard into seat.

2 x 11-15 /
Hip Abduction 2-3 3 10 3-1-2-1 120-180 Drive knees out, actively squeezing at glute med both Glute med kickback
1 x 11-15
through concentric and eccentric.

Pull hard into handles, drive quads into pad to stabilize

Lying Hamstring 1 x 8-10 / Standing OR seated
2-3 3 9-10 3-1-2-1 120-180 pelvis. Contract until knee angle is at 90 degrees, then
Curl 2 x 11-15 hamstring curl
lower.

Feet at shoulder width, maintain tension through lats.

Romanian
1 x 6-10 / Drive hips BACK to iniate movement and focus on Dumbbell RDL; stiff-
Deadlift 2-4 2 8-9 3-1-2-1 120-240
1 x 11-15 creating tension through hamstrings and glutes. No led deadlift
(barbell)
excessive squeeze at the top.

Chin tucked; eyes forward. Feet at hip width, knees at 90

Hip Thrust 1 x 8-10 / GLute drive; smith
2-3 3 9-10 2-1-1-2 120-240 degrees at the top. Hard squeeze at the top to fully lock
(barbell) 2 x 12-15 machine hip thrust
out.

Bulgarian Split Wide stance for more glute bias. Drive knee over toe,
Squat 1 x 8-10 / slight hinge forward at torso, get full stretch on glute at Front foot elevated
1-2 2 8-10 3-1-1-0 120-180
(dumbbell, 1 x 15-20 the bottom before squeezing hard to come back to the dumbbell split squat
bilateral) start position,

Bench at 45 degrees, cables at knee height. Bring hands

Cable Crucifix Bench-supported DB
1-2 3 3 x 12-15 10 2-1-1-2 60-90 to the corners of the room, mimic the arm position of a
Lateral Raise lateral raise
normal dumbell lateral raise.

Exercise Library here

 Upper (Push Dominant)
Warm Up Working Intensity Alternative exercise
Exercise Reps Tempo REST (S) Exercise Description
Sets Sets (RPE) options

Cable Cuffed 2 x 10-12 / Cable at knee height; scoop fist out along the floor and Single arm DB lateral
1-2 3 10 3-1-3-1 60-120
Lateral Raise 1 x 12-15 slightly in front of you. Come up to parallel with the floor. raise

Bench at 75 degrees. Bring elbows slightly in front of

Dumbbell 2 x 7-10 / body. Chest up, drive feet into floor and brace as you Smith machine
2-3 3 9-10 3-1-3-1 120-240
Shoulder Press 1 x 12-15 lower the weight. Come to at least 90 degrees of elbow shoulder press
flexion.

Bench at 15-30 degrees. Bring elbows slightly in front of

Dumbbell 1 x 7-10 / 1 body. Chest up, drive feet into floor and brace as you Smith machine incline
1-2 2 9-10 3-1-3-1 120-240
Incline Press x 12-15 lower the weight. Come to at least 90 degrees of elbow press
flexion.

Place non-working hand on bench, and non-working leg

forward, working hand leg back. Cue dragging the
Single Arm 2 x 8-10 / Single arm D-handle
2-3 3 8-9 3-1-2-1 120-180 dumbell back to your hip in an arc. Keep core braced
Dumbbell Row 1 x 12-15 cable row
throughout and drive front leg into the ground for
stability.

Grip at shoulder width. Cue ribcage down and abs braced,

Neutral Grip Lat 1 x 8-10 /
1-2 3 8-9 3-0-2-1 120-180 drive elbows DOWN to hips, keeping elbows tucked to be Assisted pull up
Pulldown 2 x 11-15
in line with torso, before lowering the weight.

Single Arm D- Wrist and elbow in line with cable. Palm facing floor,
2 x 11-15 / Dumbbell skull
Handle Tricep 1-2 3 10 2-0-1-2 60-90 contract tricep hard and maintain upper arm in position -
1 x 15-20 crusher
Pushdown movement comes just from the elbow.

Exercise Library here

 Quads and Glutes
Warm Up Working Intensity Alternative exercise
Exercise Reps Tempo REST (S) Exercise Description
Sets Sets (RPE) options

Pull hard into seat; drive your knees together. Keep torso
1 x 8-10 /
Adductor 2-3 3 10 3-1-2-1 90-180 neutral throughout. Don't let the input pads hit together
2 x 12-15
at the top.

Low bar position, with bar resting on rear delts. Chest and
Barbell Back 2 x 6-8 /
2-4 3 7-9 3-1-1-1 180-240 eyes up. Push hips back to initiate movement, come to at Glute biased leg press
Squat 1 x 10-12
least parallel before coming back up.

Input pad closest to knee as possible. Knee lined up with

1 x 8-10 /
Leg Extensions 1-3 3 9-10 2-1-2-2 120-240 pivot point of machine. Pull yourself hard into seat with
2 x 11-15
lifting straps.

Larger stride. Think train-tracks, not tight-rope.

Decelerate with your glute on the way down before Reverse lunge (DB or
Walking Lunges 1-2 2 2 x 20-30 8-10 3-1-1-0 120-180
pushing back up. Working leg comes from behind you to smith machine)
out in front in one fluid motion.

Cuff just below knee; lean slightly forward holding the

Glute Med
1-2 3 3 x 12-15 9-10 3-1-2-1 60-120 cable stack. Kick leg out and back at 30 degrees from Hip abductor
Kickbacks
your body, squeezing your glute hard at the top.

Feet neutral, pad just below hips. Think about RDL’ing on

1 x 10-15
45 Degree the way down, hip thrusting to come back up and squeeze
1-2 2 / 1 x 10- 10 3-1-1-2 60-120 Hip thrust; glute drive
Hyperextension hard. Don’t come up excessively, maintain neutral lumbar
15
spine.

Exercise Library here

 Upper (Pull Dominant)
Warm Up Working Intensity Alternative exercise
Exercise Reps Tempo REST (S) Exercise Description
Sets Sets (RPE) options

Single arm D- Brace against bench with non-working hand, abs braced
1 x 8-10 /
handle lat 2-3 2 9 3-1-2-2 90-120 and ribcage down. Drive elbow DOWN to hip until upper Neutral grip pulldown
1 x 11-15
pulldown arm is in line with torso.

Grip shoulder width apart. Ribcage down, abs braced,

Neutral grip 2 x 8-10 / drive elbows back until they're in line with torso. Don't let Chest supported
2-3 3 8-9 3-1-2-1 120-180
cable row 1 x 12-15 your arms stretch too far in front, maintain shoulder machine row
position throughout.

Use wide grip bar, hands outside shoulder width. Allow

Upper back
1-2 2 2 x 10-15 9 2-0-2-1 90-120 full scapular protraction and retraction at either end of the T-bar row
pulldown
rep. Think about pulling with rear delts and upper back

Chest up, drive your feet into the floor, breathe in as you
Smith machine
Machine 2 x 7-10 / lower your arms and brace to create a stable base to push
2-3 3 9-10 3-1-1-0 120-180 shoulder press; DB
shoulder press 1 x 11-15 back up from. Obtain at least 90 degree elbow flexion at
shoulder press
the bottom.

Use high cable pulley and rope - thinking about dragging Chest supported
1 x 12-15 /
Rope pullover 1-2 2 9-10 3-1-1-1 60-90 your elbows down to your hips and holding the cuffed pullover;
1 x 12-15
contractions in your lats. Arms move in an arcing motion machine pullover

Face forward leaning on a bench that is at around 65

Chest supported 2 x 10-12 / Cable crucifix lateral
0-1 3 10 2-1-1-1 60-90 degree inline. Drive fists out along the floor, arm path
lateral raise 1 x 12-15 raise
slightly in front of you

Use D-handles to allow movement of the wrist

2 x 10-12 / Dumbbell hammer
Rope bicep curl 0-1 3 10 3-0-1-1 60-90 throughout. Use most comfortable grip position for you.
1 x 15-20 curl
Stand facing the cable.

Exercise Library here

 Quads and Hamstrings
Warm Up Working Intensity Alternative exercise
Exercise Reps Tempo REST (S) Exercise Description
Sets Sets (RPE) options

Input pad closest to knee as possible. Knee lined up with

Single Leg Leg
2-4 2 2 x 15-20 9-10 2-1-1-1 120-180 pivot point of machine. Pull yourself hard into seat with
Extension
lifting straps.

Knee lined up with pivot point of machine. Think hips back

Seated 1 x 8-10 / Lying OR standing
2-3 3 8-10 3-1-2-1 120-180 against the seat. Hard contraction, hold at the bottom
Hamstring Curl 2 x 12-15 hamstring curl
and slow eccentric.

Feet down as low on the platform as you can without

Pendulum squat; heel
1 x 6-10 / heels lifting. Breathe in and brace as you descend to
Hack Squat 2-4 2 8-10 3-1-2-1 180-240 elevated smith
1 x 15-20 create a strong brace for when you squat back up. 2-3
machine squat
second eccentrics at least.

Feet down as low on the platform as you can without

2 x 10-12 heels lifting, and inside shoulder width together. Pull
Leg Press (Quad
2-3 3 / 1 x 15- 8-10 3-1-2-1 120-240 yourself hard into the seat. Breathe in and brace as you Dumbbell split squat
Bias)
20 lower the weight towards you to create a strong brace for
when you press it back up. 2-3 second eccentrics at least.

Put non-working leg back so that toe is just behind the

B-stance RDL 1-2 2 2 x 12-15 8-9 3-2-1-0 120-180 line of the heel of working foot. Drive hip back and create Dumbbell RDL
tension through hamstrings as you descend.

Exercise Library here

Thank you for training
with Emma and 1MR
-
If you enjoyed this
programme check out
Emma’s coaching HERE

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