Day 1 - Push ( Chest & Tri’s )

Category Exercise Reps and tempo Side note

Warm up Foam roll and stretch

stiff body parts

A1) Power Barbell Bench Press 1 x 15 reps (controlled & Which ever grip is the
light weight) warm up most comfortable for
1 x ORM (Build up you for max output
weight)
3 x 8 reps ( 3.1.0.1 ) End Remember to rest in-
last rep with tension hold between
for 10 sec
2 x 21s ( half 7, half 7,
full 7 )

B1) Volume Incline barbell bench 1 x 15,12,10,8,6 reps Increase weight

press ( 3.1.0.1) Wide grip to focus on
pectoral muscle

B2) Accessory Inclined flys 5 x 12 reps Focus to flex chest at

Slow, controlled top

C1) Split work Machine bench Press 3 x 12 reps/arm Alternate arm press

C2) Accessory Push ups 3 x 25 reps (1.1.0.1) Explosive

D1) Finisher Smith machine, v bar 4 x 8 reps Hold on the flexed

presses position for 3 seconds

E1) Finsher Chest cross over swings 3 x 12 reps/arm Controlled

E2) Finisher Standing chest press 3 x 12 reps Controlled

A1) Volume Over grip tricep push 3 x 21s End the last of each 7
downs rep with a 5 second
tension hold in full flex
position

B1) Volume Tricep rope push downs 3 x 21s End the last of each 7
rep with a 5 second
tension hold in full flex
position

C1) Finisher Tricep fall throughs 3 x max reps Use an adjustable bench
and raise it to about 30
degrees and lean against
it with feet put back and
fall through your arms
and back up

D1) Finisher Hammer grip skull 3 x max reps

crushers

Full front body Boxing 6 x 30 seconds Push it hard

Day 2 - Pull ( Back & Biceps )
Category Exercise Reps and Tempo Side Note

Warm up Foam roll and stretch

what is stiff

A1) Power Bent over Barbell row 1 x 15 reps (slow & Preferably over arm grip
controlled) warm up but under arm is also
1 x ORM ( gradually fine just make sure to
build weight up ) stick to one
3 x 8 reps (1.2.2.1)
2 x 21s (7 half, 7 half, 7
full)

B1) Volume Cable Lat pull downs 1 x 15,12,10,8,6 reps I want you to divide the
(1.3.3.1) reps into 3, so if the reps
are 12 do 4 wide, 4
shoulder and 4 close
grip right after each
other

B2) Accessory Seated bent over boat 5 x 12 reps Slow and controlled
rows

C1) Split work Machine row 3 x 12 reps/ arm Pull both handles at the
same time, then do one
arm at a time, keeping
the flexed position as
starting point

C2) Accessory TRX rope row 3 x 20 reps A barbell put in a low

squat rack position also
works well

D1) Bent over back flys 3 x 12 reps Make sure to squeeze

(1.3.3.1) muscle group at flexed
position

E1) Finisher Cable Back arc swings 3 x 20 reps Slow and controlled

E2) Finisher Pull up scapula holds 3 x max amount of time Go into a wide grip pull
up position, do a pull up
however with no arms.
Only engage your back

A1) Volume Barbell curls 3 x 21s (half 7, half 7, full Controlled

7)

B1) Volume Tricep rope curls 3 x 21s (half 7, half 7, full Conrolled
7)

C1) Split work Alternate Dumbell curls 3 x max/ arm alternate While you curl the one
dead man curls arm hold the other in the
middle position

D1) Split work Alternate Hammer 3 x max/ arm alternate While you curl the one
Dumbell curls dead man curls arm hold the other in the
middle position
Full Back Rowing Machine 10 x 30 seconds Push iT HARD
Day 3 - Legs
Category Exercise Reps and Tempo Side note

Warm up Foam roll and stretch,

take more care with
these stretches do about
15 min

A1) Power Barbell squat 1 x 15 reps warm up Slow and controlled

Start at 40 kg and build
in 20 kgs up to your 1 x
ORM
1 x 15,12,10,8,6
(3.1.1.1)

B1) Power Barbell Deadlift 1 x 15 reps warm up Grip should be mixed

Start at 40 kg and build under over grip for max
in 20 kgs up to your 1 x effort output, swap
ORM hands halfway through
1 x 15,12,10,8,6 set
(tempo is less important)

C1) Volume Leg press 3 x 12 reps Hip width to focus on

(3.1.1.1) quads
2 x 21s

C2) Accessory Elevated split Bulgarian 3 x 12 reps/leg Slow and controlled

squat Use weights in each
hand
2 x 20 reps/leg body
weight

D1) Volume Dumbbell stiff leg 3 x 12 reps Focus on flexing

deadlift (3.2.1.1) hammies on the way up
2 x 21s Make sure to rest for two
seconds at the bottom
to increase TUT

D2) Accessory Single leg bent over 3 x 12 reps/leg Rather use a lighter
pendulums Use weights in each weight and focus on
hand technique
2 x 20 reps/leg body
weight

E1) Accessory Leg extention 3 x 12 reps

(3.2.1.1) end the last rep
with a 10 second iso
hold in flexed position
2 x 21s

E2) Split work Walking lunges 5 x 20 reps /leg Slow and controlled
Focus on balance, rather
do a little less but quality
than rush through them

F1) Volume Lying Hammie curls 5 x 15,12,10,8,6 Slow and controlled

F2) Accessory Sitting hammier curls 5 x 20 reps

Full legs Cycling 10 x 30 seconds Push it hard
Day 4 - Upper Body
Category Exercise Reps and Tempo Side note

Warm up Foam roll and stretch, If possible incorporate

take more care with the use of elastic bands
these stretches do about if available
15 min

A1) Stability - Chest Dumbell chest press 3 x 12 reps /arm

2 x 6 reps together

B1) Stability - Back Single arm Dumbell pulls 4 x 12 reps /arm

3 x 6 reps

C1) Volume - Chest Incline dumbbell Press 4 x 8 reps

C2) Accessory Dumbell inclined 4 x 12 reps Put two dumbbells

together press together and keep in
middle of chest and just
upwards like a close grip
barbell press

D1) Volume - back Weighted pull ups 4 x 8 reps

D2) Accessory Single arm side-seated 4 x 12 reps/ arm

lat pull down

E1) Volume - Chest Machine chest press 4 x 21s

E2) Accessory Cable Flyes 4 x 12 reps Squeeze in flexed

position for 3 seconds

F1) Volume Seated cable row 4 x 21s

F2) Accessory Weighted back 4 x 12 reps

extensions

G1) Body weight - chest Push ups 3 x max reps Min 20

G2) Body weight - back TRX rope horizontal pulls 3 x max reps Min 15

Full upper body Upper body cycle 10 x 30 seconds Push it

Day 5 - Legs
Category Exercise Reps and Tempo Side note

Warm up Foam roll and stretch,

take more care with
these stretches do about
15 min

A1) Power Barbell squat 1 x 15 reps warm up Slow and controlled

Start at 40 kg and build
in 20 kgs up to your 1 x
ORM
5 x 12 reps
(3.1.1.1)

B1) Power Barbell Deadlift 1 x 15 reps warm up Grip should be mixed

Start at 40 kg and build under over grip for max
in 20 kgs up to your 1 x effort output, swap
ORM hands halfway through
5 x 12 reps set
(tempo is less important)

C1) Volume Leg press 3 x 12 reps Hip width to focus on

(3.1.1.1) quads
2 x 21s

C2) Accessory Elevated split Bulgarian 3 x 12 reps/leg Slow and controlled

squat Use weights in each
hand
2 x 20 reps/leg body
weight

D1) Volume Dumbbell stiff leg 3 x 12 reps Focus on flexing

deadlift (3.2.1.1) hammies on the way up
2 x 21s Make sure to rest for two
seconds at the bottom
to increase TUT

D2) Accessory Single leg bent over 3 x 12 reps/leg Rather use a lighter
pendulums Use weights in each weight and focus on
hand technique
2 x 20 reps/leg body
weight

E1) Accessory Leg extention 3 x 8 reps

(3.2.1.1) end the last rep
with a 10 second iso
hold in flexed position
3 x 21s
3 x max ( min 30 )

E2) Split work Weighted Walking 3 x 10 reps /leg Slow and controlled
lunges 3 x 10 reps/ leg Focus on balance, rather
3 x 10 reps /leg do a little less but quality
than rush through them
F1) Volume Lying Hammie curls 3 x 8 reps Slow and controlled
(3.2.1.1) end the last rep
with a 10 second iso
hold in flexed position
3 x 21s

F2) Accessory Sitting hammier curls 3 x 20 reps

3 x 20 reps

Full legs Treadmill 10 x 30 seconds

Day 6 - GUNS
Category Exercise Reps and Tempo Side note

Warm up Foam roll and stretch,

take more care with
these stretches do about
15 min

A1) Volume Easy bar curls 1 x 15,12,10,8,6 reps Increase weight

B1) Volume Dumbbell behind head 1 x 15,12,10,8,6 reps Increase weight

pushes

C1) Accessory Straight bar curls 3 x 21s Push the last 2 reps
don’t cheat

C2) Accessory Straight bar tricep push 3 x 21s Push the last 2 reps
downs don’t cheat

D1) Accessory Hammer Curls 3 x 21s Push the last 2 reps

don’t cheat

D2) Accessory Rope tricep push downs 3 x 21s Push the last 2 reps
don’t cheat

E1) Power Lat pull down, under 5 x 8 reps Hold each rep for 3
grips seconds

F1) Power Machine dips 5 x 8 reps Hold each rep for 3

seconds

G1) Finisher Alternating grip dumbell 3 x 10/ arm hammer grip Single arm curl at a time,
curls 3 x 10/ arm straight grip do one full curl while the
other arm is in half way
curl hold and visa versa

G2) Finisher Behind head cable 3 x 12 hammer grip Hold each rep for 3
extensions, alternate bar 3 x 12 straight grip seconds
grip

H1) Finisher Seated concentration 3 x max reps/ arm Rotate between hammer
curls and straight after each
rep

H2) Finisher Tricep fall throughs 3 x max reps Use an adjustable bench
and raise it to about 30
degrees and lean against
it with feet put back and
fall through your arms
and back up

I1) Full arm Battle rope 10 x 15 seconds Up and down motion

must be controlled and
keep arms close to body